Archive for September 2015

The Truth about Electrolytes

Most everyone has heard of electrolytes.  It may have been your trainer reminding you to replenish them after a workout, or your doctor telling you to replace them if you have been sick and are experiencing dehydration.

Electrolytes are basically salts, and salts along with water help to keep the electrical charges in our bodies working properly.  Sodium, chloride, potassium, magnesium, calcium and phosphorous are the most common electrolytes.  Water acts as a carrier for the electrolytes.

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Electrolytes are essential in helping to maintain optimal performance while working out.  When you sweat, your body loses both water and electrolytes.  If you are not properly hydrated both before and during your workout, it can lead to dehydration.  Symptoms of dehydration and electrolyte depletion include fatigue, muscle cramps, dizziness, nausea, muscle spasms and numbness.

Most commonly, we are encouraged to consume sports drinks, such as Gatorade or Powerade, to satisfy the replenishment process.  However, these drinks are full of refined sugars, chemicals, additives, artificial colors, artificial flavors and a host of other ingredients you simply want to avoid.  Additionally, they are loaded with empty calories, as much as or more than soda.

You can easily make your own healthy electrolyte water replacement.  A basic recipe of citrus and salt will do the trick.  A piece of citrus fruit alone is an excellent and fast source of replenishment and provides natural sugars.  But citrus juice (from oranges, lemons, grapefruit and limes) can be easily mixed with water (preferably distilled water as it is the purest; avoid tap water) and a little salt (preferably sea salt; avoid table salt) to create a quick and satisfying sports drink.  For a super charged energy drink, try using raw coconut water, which naturally has 13x more potassium than Gatorade and 2x more sodium than Gatorade.

BASIC ELECTROLYTE WATER:

¼ tsp. baking soda

½ cup orange juice

OR

4 cups filtered water

¾ cup citrus juice (combine various types)

¼ cup raw honey or maple syrup

1/2 tsp sea salt

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3 Ways to Know if You Have a Fresh Fish

by Executive Chef Hicham Elmadi

Having access to fresh fish is a major perk living here on Hilton Head Island, SC; along with the beautiful weather and beaches. We’ll let you in on a little secret about fresh fish. There are 3 simple steps to check on how fresh your fish. As the Executive Chef of True Restaurant at Hilton Head Health, I use these 3 tips to make sure we always have the freshest possible catch to serve to our Guests.

Last week, we received a wild freshwater striped bass and prepared it the same day. It was a beauty! (And it tasted as good as it looked.)

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Sign 1: The Eyes

Check the eyes to ensure they are clear and bulging, not cloudy. If the eyes are sunken in, your fish may have been on ice more than it was in water.

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Sign 2: The Gills

The gills should be bright pink or red but never brown. Brown means that fish is definitely not fresh.

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Sign 3: The Fins

There should be a natural sliminess underneath the fins and they should be flexible, when you lift them up. Stay away from brittle, dry fins.

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Use these 3 simple tips to make sure you always enjoy the freshest fish at home. If you have questions about other seafood, leave your question in the comments or send an email to getinspired@hhhealth.com.

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5-Step Recipe: Tomato Bruschetta

The end of September means the weather is cooling down and tomatoes won’t be in season for much longer! So here’s a simple recipe to get your tomatoe fix: Tomato Bruschetta. You’ll love the taste of these fresh ingredients in this classic, Healthy Kitchen recipe. If you want a few more simple tomato recipes, check out 4 easy cherry tomato recipes in Fit Nation Magazine.

tomato, tomato bruschetta

 

Ingredients:

1 1/2 cups Roma tomatoes, chopped

1/4 cup Fresh basil, cut thin

1 teaspoon Garlic, minced

1 teaspoon Olive oil

1/4 teaspoon Salt

1/8 teaspoon Black pepper, ground

1/2 each Whole grain baguette, cut thinly

Method:

  • Preheat oven to 350° F.
  • Thinly slice whole grain baguette. (Serving 2 thin slices per person which is about 2 ounces).
  • Arrange the slices of bread onto a sheet tray and brown both sides slightly in the oven for about 3 minutes each side.  Then remove the slices from the oven.
  • In a medium bowl, combine chopped tomatoes, basil, garlic, olive oil, salt and black pepper.
  • Spread the tomato mixture onto the golden brown bread and enjoy.

Nutrition: 

Yield: 6 servings

Serving Size: 2 pieces

Calories: 45

Fat: 1.5 grams

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Yoga Pose: Beginner Side Angle

Yoga promotes stress relief, improves mental clarity and more; and there are so many different yoga variations, almost anyone can practice yoga. Here at Hilton Head Health, our weekly schedule includes an array of yoga classes like: Restorative Yoga, Standing Yoga, Yoga in the Pool and other yoga options with our H3 Yogi Karen Verechia.

In honor of National Yoga Month, our Yogi Karen takes us through the Side Angle pose in the video below:

What’s your favorite yoga pose?

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Why I Taught My Kids to Cook

The Routine

Wake up. Coffee. Lunches made. Quick breakfast…hopefully. Homework signed. Must catch the bus.

It’s a seasonal dance. School has started.

The End of Summer

We mourn the end of summer while craving routine. However, as the school routine begins to take shape, like a marching band shuffling into a recognizable form during halftime, we begin to realize what a precious commodity time becomes.

The school year ups the ante on parental job responsibilities. Casual summers give way to a never-ending taxi service to soccer, cheerleading, tennis, softball, and tutoring. After working all day, managing household responsibilities, picking up and dropping off multiple children for their sports practice of choice and then helping with mind-numbing homework, cooking dinner feels like climbing Mount Everest.

My feet hurt from this seasonal dance, so I did the unimaginable. I taught my kids how to cook. I can’t take credit for this brilliant idea (and it is brilliant.) My brother and sister-in-law clued me in.

The Brilliant Idea

This is how it went down. At a recent birthday celebration for my sister-in-law I couldn’t help but marvel at her impressive birthday cake. When I inquired about who made it I was told that her daughter, my niece Olivia, baked it. I was spellbound. My awe-inspired distraction continued as my brother furthered the conversation by telling me that he and his wife taught their children how to cook beginning at age ten and by age 12 both his children were responsible for cooking dinner one night a week.

I told you it was brilliant. This idea, teaching your children how to cook and then giving them meal preparation responsibilities, works on so many levels. It provides kids with a vital skill for ensuring a long-term, healthy relationship with food. It gives them a greater appreciation for fresh ingredients. It cultivates a palate that prefers healthy, homemade foods over fast and processed foods. Last, but not least, it offers much needed help to busy parents.

The Plan

Start by teaching your kids how to cook some of their favorite dishes and how to follow a recipe. Then provide them with new recipes they can try out as their cooking skills improve. Eventually, they will be willing to go it alone…creating their own culinary wonders.

We even have a simple recipe video to help you start your kids healthy cooking experience off the right way, with Peanut Butter Hummus.

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5 Ingredient Pink Lemonade Smoothie

by Healthy Kitchen Assistant Chef Carrie Adams

For most of us, school has started back and it’s time to get into the swing of alarm clocks, car pools, and overbooked schedules. Before you run out the door into the chaos of your day, start your morning with a fresh and fruity treat: an H3 Healthy Kitchen Pink Lemonade Smoothie. There’s only 5 fresh ingredients, so it’s a quick healthy recipe that’s also very tasty!

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Ingredients:

1 ½ cups Coconut Water

⅓ cup Peaches, frozen

½ cup Strawberries, frozen

¾ cup Ice

2 T ablespoons Lemon juice, fresh

Method:

  • Combine all ingredients in blender.
  • Enjoy!

Nutrition: 

Servings: 2

Serving Size: 1 cup

Calories: 60 kcal

Fat: 0 grams

Do you have a recipe you’d like us to makeover into a healthy recipe? Leave a comment or send your recipes to getinspired@hhhealth.com.

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Indulge Over Labor Day Weekend & Stay On Track

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Labor Day Weekend is upon us. It’s time to enjoy friends, family and food but sometimes that can be a recipe for disaster towards your healthy diet. Don’t fret here’s a few mindul tips from Bob Wright, Hilton Head Health Director of Education.

  • “Control the controllables.” Concentrate on what you’re personally accountable for to set yourself up for success.
  • Have a good balanced breakfast and maybe a healthy snack before the Labor Day buffet, this will help rein in hunger and empower you to make better food choices.
  • When you indulge, consume conscientiously. Eat treats mindfully. If you are going to have one, eat it slowly and savor every bite.
  • Have no say in what Auntie May whips up for the annual Labor Day feast? Don’t sweat it. If you don’t have as much control over the food choices, be sure to get a good workout in in the morning, and look for ways to stay more active during the weekend.

Find these tips and other tips to stay mindful while you indulge for the Labor Day Weekend on Eat This Not That.

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