Archive for June 2014

Healthy Recipes: Margarita Lime Cupcakes

Sweeten up your summer with this light and scrumptious Healthy Kitchen treat. These cupcakes are perfect for a special dessert for a 4th of July soiree.

Marg Lime Cupcake

Ingredients:

¾ cup Flour

½ tsp Baking Soda

½ tsp Baking Powder

Pinch of Salt

¼ cup + 2 Tbsp Sugar, granulated

¼ cup Canola Oil

1 Egg, large

1/8 cup Lime Juice, fresh

1 ½ tsp Lime Zest

½ tsp Vanilla

¼ cup Greek yogurt, plain, fat free

1 Tbsp Tequila, white

¼ cup Tequila for brushing

Method: 

  • Preheat oven to 350 degrees.
  • Sift together the flour, baking soda, baking powder, sugar and salt; then set aside dry mixture.
  • In a mixing bowl with a whisk attachment, combine the oil, egg, lime products, vanilla, yogurt and 1 Tbsp of tequila.
  • With the machine on low, slowing add the dry mixture into the wet. Scrape the side with a plastic spatula to make sure everything has been well mixed .
  • Using a 1 ounce scoop, place the batter in a greased mini muffin tin.
  • Bake for 15 minutes. Cupcakes should be slightly springing to the touch.
  • Once removed from pan, use a pastry brush to lightly put two layers of tequila on the warm cupcakes.
  • Serve once tequila is absorbed.

Nutrition: 

Serves: 12

Serving Size: 1 cupcake

Calories: 110

Fat: 5 grams

We hope you enjoy the delicious Hilton Head Health approved, summer treat! What will you be doing this fourth of July?

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Fitness Friday: Fat Burning and Muscle Building Fitness Challenge

Here at Hilton Head Health, we understand that the key to wellness and weight loss is as unique and different as all of our guests. That’s why we offer personalized programs that help you achieve your goals on your own level and at your own pace.

​We also believe in helping you achieve your long term, long-lasting weight loss and wellness goals. So today on the blog, here is what I will offer you…

Complete this body weight routine, keeping written records of each workout and the time it takes you to complete each portion, until you can accomplish each portion at the desired intensity. Email your statistics to jcrawford@hhhealth.com and I will send you a 4-6 week routine that will build off this foundation you’ve created for yourself and have you in possibly the best physical shape of your life.

Here’s the workout:

• Run 0.5 miles

Complete the following 5 exercises 1 round at a time (round 1 = 1 reps of each exercise, round 2 = 2 reps of each exercise, up to 5 rounds or 5 reps of each exercise)

• The modified ‘Man Maker’

o 1 rep = walking lunge (1 lunge per leg) drop to push-up position and perform one push-up, while maintaining the push-up position, perform the T Plank (rotate your body so that one hand is pointing toward the sky, repeat on opposite side), jump both feet in toward your chest, then stand and reach over head as if you are performing an overhead press

*It is important to note that this move contains 4 moves in one to complete one rep; DO NOT perform consecutive reps of each portion of the exercise (ex: 3 consecutive push-ups in round three then 3 consecutive T Planks) this is the easy way out. Don’t take the easy way out.

• Crunchy Frog

• Cross-Knee Burpee

o 1 rep = from the standing position, drop to the push up position (don’t do a push-up) take you right knee to the left elbow, then the left knee to the right elbow, jump both feet in toward your chest, then jump 6-12” reaching for the sky

• Single Leg ‘V’-Up

o 1 rep each leg = 1 total rep

• Star Jump

Do this until you can complete the run in 5 minutes, and the exercises in 30 for a total of 35 minutes.  Once you have done that, increase the distance of the run to 1 mile until you can complete the run in 10 minute and the exercises in 25 minutes for a total of 35 minutes…notice a trend?  Last progression; increase the distance of the run to 1.5 miles.  Work to complete the run in 15 minutes or less and the exercises in 20 minutes or less completing the entire workout in 35 minutes or less.

Once you have done this and recorded your results for each day regardless of how long it takes you to do it (record run time, record exercise time, and record total time to account for total rest), then you will have not only built a functional foundation for an intense fat burning, muscle building workout, but you will have gotten yourself in considerable shape in regards to the general population (this is an opinion, not a statistic, and is based on the fact that in order to enlist in the United States Marine Corps and participate in recruit training, you must be capable of running 1.5 miles in 15 minutes or less for females, 13 and a half for males).  I will then send you your 4-6 week plan.

I encourage you to accept this challenge and start the new beginning of your healthier, happier, and more capable life.

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H3 Adventures Album

At Hilton Head Heath, we believe that the journey to weight loss and wellness can be fun and exciting. We strive to provide our guests who visit our weight loss and wellness resort and spa with a memorable experience so they leave with a new outlook of their health and their life and continue to have long lasting results. To help make our guests’ weight loss and wellness journey that much more fun and memorable, we offer various excursions including: kayaking, ziplining and even a Culinary & Fitness Adventure. Enjoy these photos from our most recent H3 kayaking and fitness adventures. zip lining 4

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If you’re an H3 alum, what were some of your favorite activities and adventures you experienced during your stay? Or, if you haven’t quite made it to H3 yet, which activity would you like to participate in?

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Nutrition: Identifying Weight Loss Scams

Here at Hilton Head Health, we take a natural and personalized approach to weight loss and wellness. No short cuts, no diet pills, just hard work and results. However, we understand the that there have always been myths about nutrition and weight loss. The recent concerns about TV host and physician, Dr. Oz promoting “miracle” and “magic” weight loss products that had no scientific proof of actually working begs the question, how do we decipher the true from the false? We’ve created a list of 3 questions to ask yourself before you start a workout or weight loss program that will help you bust the myths and see right through the scams.

1. Does it seem too good to be true? If a pill or program is guaranteeing that you’ll lose weight at an alarming rate without really exerting any effort what-so-ever, beware. This may just not bear any truth or produce any results.

2. Is it natural and healthy? Many diet pills are filled with unnatural chemicals, and unhealthy substances. When on the road to a healthier you, why be counterproductive by consuming an unnatural, unhealthy diet product?

3. Does it require me to eat well and exercise? We believe in taking a natural and healthy approach to weight loss and wellness by teaching our guests proper nutrition and exercising. At the end of the day, healthy eating and exercise is where real and long lasting results lie. Any other short term fix that doesn’t require a healthy diet and moderate exercise is just that… short term.

We hope that you take these questions into consideration, and that they help you get one step closer to achieving your goals!

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Healthy Recipe: Gremolata

Summer is finally upon us, and there’s no better time to enjoy a light, healthy dish. This Healthy Kitchen Gremolata recipe is healthy, flavorful, bright and perfect for a warm summer evening. Serve it with any white fish such as mahi mahi, halibut or sea bass and pair it with fresh vegetables for a delicious, healthy meal.

Gremolata

Ingredients:

1 cup Parsley leaves, fresh, chopped

1 bunch Scallions, green parts chopped, (reserve 3 inches of white section to stuff the fish)

1 each Chili pepper (such as jalapeno), seeded, minced

¼ cup Capers, rinsed, chopped

2 each Garlic cloves, peeled, chopped

1 each Lemon

2 tbsp Extra Virgin olive oil

¼ tsp Coarse black pepper

Method:

  • Coarsely chop 1 cup of the parsley leaves with the garlic and place in a small bowl with the chopped green onions and capers.
  • Seed one of the jalapenos and mince finely.  Add minced jalapenos parsley, green onion and parsley mixture.
  • Zest the lemon, followed by adding the fresh lemon juice into the bowl.  Add 3 T. of the olive oil and black pepper into the sauce and mix well.  Allow the sauce to sit for flavors to enhance.
  • Serve each 4 oz. filet with approximately 2 T. of the sauce.  Enjoy!

Nutrition:    

Servings: 4

Serving Size: 4 ounce filet and 2 T. salsa verde

Calories: 240 kcal

 

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Fitness Friday: The H3 World Cup Workout

Here at Hilton Head Health, we love to make our workouts and activities fun, varied, and effective. So, this week we decided to pull some inspiration from the World Cup. We’ve created a fun, fat burning workout designed to help you reach your weight loss and wellness goals. Whether you play soccer or just love to watch, grab a soccer ball and enjoy this full body fitness workout.

Perform all 5 exercises for 30 seconds each, then take a 30 second break. After your break, repeat this process 5 times.

Lower Body and Core

  • Toe Taps
  • Mountain Climbers or Burpees
  • Lunge with a twist

Upper Body and Core

  • Push ups

Core

  • Knee ups or Pass throughs

 

 

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Wellness Wednesday: Everyday Wellness

Here at Hilton Head Health, our goal is to help you reach your weight loss and wellness goals and ensure that you achieve long lasting results through nutrition education and personalized programs. We believe that achieving your goals is not a process that happens over night. It involves squeezing small healthy habits into your everyday routine. Here are 5 healthy habits that will enable you to practice everyday wellness.

1. Start your day by eating a healthy breakfast.  This sets you up to be less hungry by lunch and dinner and stops your from potentially overeating at those times.

2. Plan on eating 2-3 healthy snacks a day. Healthy midmorning and midafternoon snacks keep your metabolism revved and this prevents you from feeling deprived.

3. Stay hydrated throughout the day.  Start off in the morning with a big glass of water when you wake up and repeat every 2 hours.  This will give you about eight glasses per day.  Dehydration can mask itself as hunger initially; instead of reaching for a snack, have a glass of water first.

4. Get extra steps in.  Park farther away from the building where you work, take the stairs instead of the elevator, plan a noontime walk after you have your lunch and when you get home at night, eat dinner and then go for a 10 to 15 minute walk or go outside and play with your children.  Instead of meeting friends for happy hour, meet for spin class or a run. Not only will you get more activity in your day but you will have a lot of fun doing it.

5. Get enough sleep. One of the most important factors in any wellness program is sleep.  Aim for seven to eight hours of uninterrupted sleep every night.  Try to keep your sleep times the same throughout the week.  Turn off the TV, cell phone and computer and keep your sleeping area cool, dark and quiet.  Your body needs to go through all the sleep cycles to regenerate itself so the fewer distractions in the bedroom the better.

With proper hydration, nutrition, sleep and motivation, any time is a good time to stay fit, lose weight, and practice everyday wellness! Remember, that “the journey of a thousand miles begins with one step”-Confucious.

 

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Nutrition: HOW TO KICK START YOUR MEAL PLANNING ROUTINE

MealPlanIt’s no secret that eating healthy can be a challenge. We’ve all been in a situation where we’ve failed to plan our meals ahead of time and find ourselves consuming a not so healthy option. However, this doesn’t have to be our reality. We can avoid these situations by practicing meal planning. Meal planning gives you the ability to ensure that all of your breakfasts, lunches, dinners and snacks are healthy by planning and writing them all down ahead of time. I’ve composed eight tips to help you get started and form a routine:

  1. Gain a firm grasp on what a suitable meal looks like. For inspiration, check out the Hilton Head Health Wellness and Weight loss Menu. We’ve included both recipes and sample menu’s that will help you lose weight, get more energy, maintain a health lifestyle and achieve your goals.
  2. Use a template. This will help keep you organized. You can either find a template online, or create your own. I suggesting saving a blank copy so you can reuse this for multiple weeks.
  3. Write down when you plan on eating your meals.  Too many people back-load their calories/energy intake.  This is eating most of our food late afternoon and throughout the evening.  Avoid going more than five hours without eating something—your food choices may not be as healthy if you are extremely hungry.
  4. Prioritize breakfast.  Plan on eating breakfast as soon after you wake up.  We need energy to wake our bodies up versus waiting until 10:00 am to eat something. I suggest a source of protein (e.g., eggs, Greek yogurt, yogurt, cottage cheese, tofu, nuts/seeds, etc.), fruit and/or vegetable and a healthy source of carbohydrates coming from either a whole grain (e.g., oats), fruit or starchy vegetable (e.g., breakfast sweet potatoes).
  5. Devote a day to prep.  This step is crucial.  I find preparing a few things on a Sunday helps takes some pressure off for the rest of the week.  For example, I make a vegetable based soup, roasted vegetables, a quinoa pilaf, and grilled chicken. These four basic components can be used through out the week, and can either be kept in the fridge or frozen if necessary.
  6. Crossutilize ingredients. If salmon is the dinner protein of choice, prepare an extra filet for lunch the next day—throw it on top of a nice spinach strawberry salad.  Use spinach in another way. Make a spinach, onion and cheese scramble the next day for breakfast.
  7. When going out to eat, write in your intended meal and stick to it.  Most people are going out to eat at least two or three times per week.  Check the restaurant menu before hand, and write the healthiest choice on your meal plan.  Commit to this, and don’t look back.
  8. Trial and learn. Always keep an open mind and continue to make changes. Take the time to document any meals that didn’t satisfy you and make changes accordingly. Once you get more comfortable with meal planning, the more diversified your diet becomes and you will continue to enjoy new recipes, new foods and gain a new outlook on healthy eating.

By practicing these eight easy steps, you’ll be that much closer to achieving your goals! What are some of you favorite meal planning tips and tricks?

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Healthy Recipes: Chicken and Sausage Gumbo

C&SGumboGumbo is gumbo because of the creole taste it provides. Add variety to this Healthy Kitchen recipe by adding different proteins, such as shrimp. Make a large batch ahead, and freeze it for up to 6 months.

Ingredients:

5 Tbsp Butter, divided

¼ cup Flour

16 ounces  Chicken breast, cubed

1 cup Chicken sausage, cut into half-rounds

2 cups White onion, diced

1 Tbsp Creole seasoning

6 each Garlic cloves, minced

1 cup  Celery, diced

½ cup Tomatoes, diced

1 cup Green bell pepper, diced

7 cups Low-Sodium chicken stock

2 each, Bay leaves

1 cup Okra, cut

2 tsp Worcestershire sauce

2 tsp Hot sauce (Tabasco)

½ tsp Black pepper

½ tsp Smoked paprika

2 cups Cooked brown rice

Method:

  • Heat a large cast-iron skillet over low heat; add 4 tablespoons of butter. Cook for 2 minutes, swirling to coat pan. Gradually add flour to butter, stirring constantly with a whisk until smooth, making a roux. Increase heat to medium; cook for 8 minutes or until the flour mixture is caramel-colored, stirring frequently. Cook for 2 minutes or until mixture is chestnut-colored, stirring constantly. Remove from heat; slowly add 3 cups of warm chicken stock, stirring until smooth.
  • Heat 1 tablespoon of butter in a large pot. Add chicken and cook for 7 minutes, stirring occasionally. Add onion, garlic, celery, tomatoes, creole seasoning, smoked paprika, chicken, sausage and bell peppers. Sauté for 3 minutes.
  • Add roux and broth mixture, additional broth and bay leaves.
  • Bring mixture to a boil, reduce heat to a simmer and continue to cook for 45 minutes.
  • Add okra, Worcestershire sauce, hot sauce and black pepper.
  • Serve over brown rice.

Nutrition:

Serves: 8

Serving Size: ¼ cup rice with 1 cup gumbo

Calories: 370

Fat:  13 grams

Protein:  22 grams

 

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Coaching Corner: The 3 Components of Functional Fitness

Gym memberships are at an all-time high. High intensity, maximum effort fitness trends (running, CrossFit, Interval Training, marathons, triathlons….) have us pushing ourselves to exhaustion. We see our bodies changing: losing weight, building muscles, and carving out those 6-pack abs. So, why do we find ourselves experiencing muscle strains or tears cleaning out the garage or backaches from washing the car or a stiff neck from spending too long surfing the Internet?

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The reason may very well be that your exercise regiment is lacking in FUNCTIONAL fitness. This is the type of training that prepares our bodies for everyday life. It helps us keep our bodies strong enough to perform simple daily activities, i.e. house chores, carrying groceries, getting up from a chair, reaching up in a cupboard, bending over to tie our shoes or cooking a meal. The exercises mimic real-world activities that are performed in real-life positions.

Not everyone aspires to be an athlete. Some of the population simply desires to be strong and healthy and able to carry on their daily activities without fear of injury or falling. The exercises in a functional fitness program are basic, low-impact, easy to follow and best of all can typically be performed at home with no equipment. All you need is your own body. The benefits are huge, including improvement in endurance, range of motion, posture and core strength.

There are three main components to functional fitness:

  1. AGILITY: Agility enables your body to move in multiple directions, stop and start movements suddenly and respond quickly to sudden changes (such as trying to catch a box dropping off of the counter). Without agility, you are more likely to strain/tear muscles or tendons when forced to react quickly to a situation.
  1. STRENGTH: A strong body is a confident body. Strength training helps you build and tone muscles, increases metabolism which in turn helps to burn fat, improves bone density and boosts energy levels and mood. You want to be able to pick up a basket of laundry, lift a bag of dog food, push a table aside to clean or pull a child in a wagon.
  1. BALANCE: In general, balance exercises help us stabilize our bodies, improve our alignment/posture and strengthen our core muscles. As we age, balance becomes an increasing concern, because balance in our bodies diminishes. Proper exercises help us to reduce the risk of falls or injury, as well as, prepare the body to react more instinctively and efficiently if such an event should occur.

Many of the best activities to enhance functional fitness are activities you probably already do. But, it’s never too late to add a few more from the list below to optimize your fitness level:

  • Dancing
  • Power Walking
  • Bike Riding
  • Pilates
  • Yoga
  • Gardening
  • Tennis
  • Golfing
  • Swimming
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