Archive for June 2012

Shop Smart – Shop Your Local Farmer’s Market

Your local Farmer’s Market is the perfect way to spend your summer afternoon. Live music, fresh produce and fun people—why wouldn’t you swing by?

Here are a few tips on getting the most out of your Farmer’s Market trip:

Shop early for the best selection

Farmer’s arrive to the market bright and early with their trucks full of fresh produce. The closer to opening time you arrive, the better your selection will be.

Shop late for savings

Once the market slows down and closing time approaches, you may have a good chance of getting a bargain. Some, not all farmers would rather sell all of their produce rather than haul heavy loads all the way back to their property. You may score a few bargains during the last hour of the Market.

Have a taste

The best part of the Farmer’s Market is that you are ensured quality. Many of the farmers hand out samples of their produce for you to taste their delicious goods. This is a great time to try new things! If something looks different, try it, love it and cook it for dinner!

Stock up

While supermarket produce is harvested weeks before it arrives in stores, the items you see at the Farmer’s Market are usually picked from the ground the day before you buy them. That means your produce purchases will have a longer life expectancy so load up and take home your favorites along with a few newbies!

Chef Karla giving a cooking demonstration at the Farmer's Market of Bluffton



Friday Fitness: Happy Feet

It’s Fitness Friday and today’s topic is on footwear! Proper fitting shoes are so important for injury prevention. When you think of how much time we spend on our feet, a good pair of shoes is the best investment we can make toward an active lifestyle. Here are some tips for selecting a good pair:

  • Go to a running shoe store where they can assess your arch and foot fall by assessment. It maybe a little more expensive, but that knowledge is key! Make sure you are getting the best shoe to support your foot and facilitate good movement of throughout exercise.
  • Get measured so you know what your foot size is for workout shoes. Shoe sizes vary on brand and purpose, make sure yours fit properly.
  • Shop at the end of the day. After being on your feet all day your feet swell. This happens during exercise as well. You want slightly larger shoes to allow room for your feet to swell during exercise.
  • Bring old shoes with you to the store. You can see a pattern of where the shoes are worn out, and get an idea of what your foot fall looks like, and where you need the most support.
  • Forget fashion! Bright and colorful shoes are fun but the most important thing is function! If they are not the best fit then forget them. Try adding color through your workout clothes instead.
  • Date your shoes. You want to replace your shoes every 6 months or 500 miles. This is very important because the support in the shoes begin to deteriorate. Change out your shoes and remember that they an investment in your health.

Now that you have some new kicks, here is a fun activity to do with them. If you are interested in beginning to run but not ready for anything formal, try adding in some fartleks to your workout. Fartlek is Swedish for “speed play”, and are short bursts of speed that puts you in control. Try going out for a brisk walk, pick a location (such as that tree about 50 yards away) and jog to it. Then resume your brisk walk. Repeat as often as you would like.

More serious runners, this adds variety to your runs and promotes quick leg turnover. While out for a run, throw a few fartleks in.  Pick up the speed to a faster pace and then ease it back down.

Have a great 4th weekend and have some fun with some speed!!



Movie Review: “I AM”

The director of “I AM”, Tom Shadyac, is most well-known for his smash hits Ace Ventura, Liar Liar, The Nutty Professor, Bruce Almighty and Patch Adams.  Shadyac is one of Hollywood’s most successful writer/director/producers.  However, everything changed for Shadyac in 2007 when he had a horrific bike accident that left him with Post-Concussion Syndrome, a condition where the symptoms of the original concussion never go away.  These symptoms included intense and painful reactions to light and sound, severe mood swings and a constant ringing sound in the head.  Shadyac tried every manner of treatment, traditional and alternative, but nothing worked.  He suffered months of isolation and pain and finally reached a point where he welcomed death as a release. “I simply didn’t think I was going to make it,” he admitted. 

While confronting his own mortality, he asked himself, “If this is it for me –  if I really am going to die  –  what do I want to say before I go?  What will be my last testament?”  Shadyac and a crew of just four set out to interview the world’s top scientists, psychologists, artists, environmentalists, authors, activists, philosophers and others in his quest for truth.  The root of each of his discussions stemmed from two questions, “What’s wrong with our world? and, What can we do to make it better?”

Watching “I AM” was a transformative experience.  You learn throughout Shadyac’s journey that there is a lot right with the world, foremost being that cooperation and not competition may be nature’s most fundamental operating principle.  Shadyac even points out that Darwin, who coined “survival of the fittest” only used the famous term twice, whereas, he used the word “LOVE” 95 times in his book The Descent of Man.

Shadyac’s enthusiasm and optimism is contagious throughout the film.  You’ll finish the film feeling as though you can really make a difference in the world starting simply by changing the way you think about yourself.  I would definitely recommend you watch this one.



Get H3 Inspired: Ken Gourley

It’s been exactly one month ago today [Jan. 2012] that I left Hilton Head Health (H3) to fly back to San Francisco but the added time perspective gives me an even greater appreciation for all of the wonderful things that I learned while being at H3. I felt like the two weeks I spent there were like a gift of getting a small slice of my youth back.

The challenge now, however, is how to incorporate what I learned at H3 into how to apply those good habits back into my daily reality and routine here at home. My own self-assessment is this:  I’ve been doing much better (as compared to my horrible eating & exercise habits that were occurring prior to arriving at H3). Yes, I’ll have to be honest and admit to recently gaining a couple of those lost pounds back; but whenever I’ve asked myself a few soul-searching questions, I find the answers encouraging…

Q:  Am I leading a more active lifestyle than before my two weeks at H3?

A:  Yes, most definitely!

Q:  Am I more aware of my eating habits, including being more conscious whenever indulging in “Unwise” food choices?

A:  Yes—in fact, sometimes I’ve been able to successfully change an “Unwise” food choice into a “Better” category decision by being more aware of what I’m doing.

Q:  Am I still having trouble with my portion control?

A:  Unfortunately yes, but here again there is still some good news to report in this area, too:  I’m at least not over-indulging as much or as often as before my H3 experience!

In other words, I feel I caught the “spirit” of H3, so-to-speak, at succeeding to make some modest improvements happen in my everyday goal of having a healthier life.

I never thought I’d ever say this, as prior to being at H3, I had little or no familiarity with the state of South Carolina; but here are my thoughts nowadays about your beautiful state: Do you know that famous old Tony Bennett song, “I Left My Heart in San Francisco?”   Well, after my two week experience at Hilton Head Health, I now feel like I’ve left a piece of my heart in South Carolina, too!!

-Ken Gourley, San Francisco, CA

Visit the H3 website for more weight loss success stories. If you have a story you’d like to share, please e-mail Alicea Glover at Put ‘Get Inspired’ in the subject line.



Before Taking the First Bite…

We all know how difficult it is to fight intense cravings or to break old habits of mindless eating. So, when you’re in those moments, what do you do? What do you do to avoid taking the first compulsive bite?

Mantras always help me, but I have to say them out loud. If I say them in my head without giving them a voice, they aren’t quite as powerful. Here are a few pocket responses when you feel yourself wanting to impulsively eat.

  • I am one bite away from a binge.
  • My choice is between unhappy eating or doing without just one small compulsive bite.
  • Each time I face a situation without compulsively eating it becomes easier to make that choice again in the future.
  • This will not make the situation better. One bite will make it worse and can lead to a binge.
  • Do I want to give up the joy and serenity I’ve experienced from overcoming my battle with food for this?
  • I can remember the misery, shame and guilt I experienced when compulsively eating and I won’t go back there.
  • I can experience the gratitude of trading just one small compulsive bite for the happiness that freedom from food obsession provides me.
  • I value my body so I won’t give into my childish tantrum for unnecessary food.
  • I am worth saying no to compulsive eating. I am worthy of happiness and freedom.

I’m serious about the pocket part. Put them on a card and carry them around in your pocket. You can pull out the card anytime you feel like compulsively or impulsively eating.



Healthy Recipes: Chicken Picatta


Picatta is an Italian word that means to pound flat. Serve your chicken picatta with warm mashed potatoes for a hearty meal.


4 4-ounce Boneless, skinless, chicken breasts

½ cup Whole Wheat flour

1 Tablespoon Rosemary, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Pepper

1 ½ teaspoon Olive oil

1 Tablespoon Lemon juice

1 cup Low sodium chicken stock

2Tablespoons Capers

2 Tablespoons Half and half

2 Tablespoons Corn starch

¼ cup cold water

Lemon zest or roasted tomato (optional garnish)


  • Pound out chicken breasts to about a ¼” thickness.
  • Chicken breasts should be pounded thin enough so it only takes four minutes on each side to be fully cooked in the center.
  • Heat large sauté pan to medium high heat/flame.
  • In medium size bowl, mix flour, rosemary, salt and pepper together
  • Dredge pounded chicken breast in flour mixture and set aside until all breasts have a nice flour coating.
  • Add olive oil to pan and spread around pan.
  • Once olive oil is hot, place breasts in sauté pan
  • Cook chicken breasts on each side for about four minutes.
  • Always check the side of the breast that is cooking to check the doneness or color of that side.  If it is getting dark really fast and it has only been one minute then simply turn down your heat.
  • Once you have flipped the breast over onto the other side, and after it has seared for about 2 minutes, add your lemon juice.
  • Let the lemon juice slightly evaporate or absorb into the chicken then add your chicken stock, capers and half and half
  • Once stock has slightly thickened, simply remove breasts from pan and pour sauce over the chicken.
  • Add lemon zest or roasted tomato as a garnish to complete your entrée.

Serves: 4

Serving Size: 1 Breast with 2 ounces of sauce

Calories: 205

Fat: 5 grams



Coaching Corner: Are you holding yourself back?

Have you ever envisioned a day or set a goal and it seemed to work out exactly as you imagined? Ever talk to yourself about the possibility of something going wrong and it does? I like to think that how we perceive things and the perspective we place on our actions each day will dictate the sail to of our ship.  Whether you think positively or think negatively usually you’re going to be correct. I’d say roughly nine times out of ten this true.

Time and time again, I have heard in coaching calls or said this to myself “I hope to do this” or “I may do that this week” and it never gets done. To be honest, that’s weak thinking, weak self-talk. Are you really going to commit to that? Does hope have anything to do with you getting up early and completing a workout? Does maybe preparing your food on Sunday for 2 hours set you up for success? What I am getting at is that how we think about things and even the words we use with our intentions each week will ultimately affect your behavior, your ability to achieve. Words create worlds.

Let’s think about this … It’s the beginning of your week you have all these plans in your head, but you only end up getting to one out of the three things you wanted to complete. Let’s look at the two you errands or action steps you didn’t make happen, this is how it went down:

I think I’ll get a haircut on Wednesday night. I am visiting my family in a couple weeks and it might be good to get cleaned up. Sunday rolls around again and no haircut, what did this person do wrong?

Well, number one they said “I think” when how should they have self-talked it? “I WILL” get my haircut on Wednesday night because “I NEED” to get cleaned up before I see my family. Do we see how much more power there is behind those words? When you need to pay the bills you do, when you NEED to fix breakfast for the kids it typically happens.

Now on to example number two: I’ll probably prepare my meals on Sunday and Wednesday. There will potentially be time after work.

Right away, ouch to my ears. How would we fix this one? I am going to prepare my meals on Sunday at 4pm and Wednesday night 8pm after dinner. I’ll focus on these two times to better set up my week. Starting to see the difference? In this example the person go more specific on their intentions. They placed specific times and though about the other things that would be going on during the course of that day. What also happened is that they threw in the benefit “better set up my week.”

What your take from this should be is that when you set a goal, an intention; make sure of three things or else it won’t get done:

#1 – Use words that have power: hope has nothing to do with a goal

#2 – Get specific: When is it going to happen? What factors are there to consider?

#3 – Think about the benefit: How does this action impact your week positively?

If you’ve been holding yourself back forget about it. Use my examples and get down to business. There is no reason now for you not to create change or better yet get your haircut!



Friday Fitness: Cross train through plateaus

Q: After leaving H3, I stuck with my training program to get great results.  Recently, however, I feel I haven’t seen as many improvements.  Why?

A: This is not unusual.  This plateau, which in many cases seems like a mountain to conquer, is more often than not due to a relapse to previous negative habits.  However, there are people who stick to their plan religiously and still encounter this effect.  Generally, if you maintain your exercise plan the plateau will eventually end and a healthy rate of weight loss will resume.  However, if you find that the stalemate is continuing, I would then recommend cross training.

Cross training is the technique of varying your fitness routine to keep your muscles constantly guessing.  For example, if you walk the same distance at the same pace every day your body begins to adapt.  By increasing and decreasing your speed, adding elevation/incline, or choosing to ride the route on a bicycle, you’ll begin to notice your body producing greater results.  In fact, studies have consistently shown that by mixing up your routine, you can increase muscle strength and lower body fat at a faster rate than with structured exercise programs without variety.




10 Health Screenings Women Should Not Avoid

In addition to a balanced diet, exercise and stress management, it is also important to stay current with any screenings that are available to us for early detection of any disease or illnesses that we may be susceptible to. For women, there are 10 screenings that are recommended:

1. Mammography. The American Cancer Society recommends a yearly screening starting at are also age 40. Self breast exams recommended in your 20’s and 30’s.
2. Pap Test. This screening tests for cervical cancer, and should start as early as age 21.
3. DXA Exam. The DXA (dual energy x-ray absorptiometry) exam tests for osteoporosis. A yearly exam is recommended for women over 65, but younger women with risk factors should also get tested. This exam is crucial as it threatens about half of American women over age 50.
4. Skin Exam. A routine skin exam by a dermatologist or other doctor is recommended in addition to self skin exams. It is important to look for changes in size, shape or color of any marks on your skin.
5. Blood Pressure. Risk for high blood pressure increases as you age, so it is important to have it checked routinely. With complications like heart disease and stroke, this is a simple screening that can make a world of difference, and diet and exercise can play a big role in lowering risk for complications.
6. Cholesterol. High cholesterol can also lead to heart disease and stroke. Looking at the complete picture – HDL cholesterol, LDL cholesterol, and Triglycerides – can help your physician define a plan that will work best for you to control your levels, in addition to your diet and exercise. Adults over age 20 should have a blood panel run every 5 years.
7. Blood glucose. With an estimated 1/3 of Americans having diabetes and not knowing it, and diabetes ranking 7th as a cause of death, this screening is becoming more and more important. For those with normal risk, the recommendation is to be tested every 3 years starting at age 45. Weight can increase your risk for developing diabetes, so earlier testing may be essential for some.
8. ELISA. ELISA is the first test for detecting HIV, the virus that causes Aids. While there is still no cure, screening can prevent the spread of the disease and early treatment with anti-HIV medications may help the body fight the virus.
9. Colonoscopy. The screening for colorectal cancer, the third most common cancer in women (after breast and lung), is recommended for those with average risk starting at age 50. Polyps, which can turn into cancer in the future, can be removed during the screening.
10. Eye Exam. A screening for Glaucoma can be included in an eye exam. It’s a disease that affects the optic nerve and can cause blindness. All adults are recommended to have an eye exam that includes a test for Glaucoma every 3 to 5 years.

So today, as you are writing out the infamous to-do list, add a line to call for an appointment if you are due for any of these critical screenings! You won’t regret it!



How Your Morning Cup of Joe Affects the Body

Are you tracking your caffeine intake? Somehow caffeine seems to sneak in foods and drinks even when we don’t expect it. With longer days, we may not be getting enough sleep at night, which can lead to increased caffeine intake. As a general rule, you should limit caffeine consumption to about 400 milligrams (mg) per day. In order to stay within this range, it’s important to be aware of the amount of caffeine you’re consuming. Many online food tracking/logging programs will track nutrition content for you. An easy way to ensure you’re not consuming too much caffeine is to simply drink more water. 

Too much caffeine may lead to an irregular or rapid heart rate, involuntary tremors, digestive problems, irritability and feelings of anxiety. What’s ironic is many people drink caffeine because they’re not getting enough sleep but it may be the caffeine that’s causing the sleep deprivation. Lack of sleep is cummulative so it’s important to get at least 7-9 hours of sleep each night. Caffeine’s effect reaches its peak 1-4 hours after it is consumed and can effect your body for up to 14 hours so avoid drinking caffeinated drinks before bed.

Check out this list of popular caffeinated drinks and change your intake accordingly.

Product Serving Size Caffeine (mg)
Coffee, brewed 1 cup (8 oz) 95
Espresso 1 oz 64
Coffee, instant 1 cup (8 oz) 62
Coffee, brewed, decaf 1 cup (8 oz) 2
Starbucks 2 cups (16 oz) 330
Lipton Black Tea 1 cup (8 oz) 55
Lipton Original Iced Tea 2 cups (16 oz) 50
Tea, brewed 1 cup (8 oz) 47
Lipton 100% Green Tea 1 cup (8 oz) 45
Tea, instant, unsweetened 1 cup (8 oz) 26
Tea, herbal 1 cup (8 oz) 0
Energy Drinks    
Full Throttle 2 cups (16 oz) 144
Jolt 2 cups (16 oz) 142
Red Bull 24 oz 76
5-hour Energy 8.3 oz 100
Pepsi One 12 oz 54
Mountain Dew 12 oz 54
Mellow Yellow 12 oz 52
Diet Coke 12 oz 46
Dr. Pepper 12 oz 40
Pepsi 12 oz 37
Diet Pepsi 12 oz 36
Coca Cola 12 oz 34
Sprite, 7-Up 12 oz 0
Extra Strength Excedrin 2 tablets 130
Dark Chocolate (semi-sweet) 1 oz 20
Milk Chocolate Bar 1 bar (1.55 oz) 9




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