Archive for January 2016

4 Functional Fitness Moves to Improve Hip Mobility

If you want to decrease tightness in your hips, improve your posture and increase range of motion; these 4 functional fitness moves to improve hip mobility from Fitness Coach David Chesworth are just what you need. Whether you’re an athlete looking to loosen up your hips or you’re seated at a desk all day long, improved hip mobility is important to your everyday functional movements.

If you have issues bending over to pick up your kids or even picking up small items that you drop, these movements will help you gain that range of movement back and help alleviate some of the hip pain you may experience while doing simple tasks.

Follow these 4 functional fitness moves to improve hip mobility:

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You don’t want to miss the last part of our Functional Movement series. Next Friday, it’s all about shoulder mobility!  We’ll see you next week.

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What myths do people believe are true when it comes to nutrition?

by Hilton Head Health Registered Dietitian, Felicia Hackett

“What is good for me and what is not? How many calories does this have? I heard this and my friend told me that. I saw on TV that…”

nutrition-myths

Nutrition confusion is common. We are bombarded with clever nutrient marketing. When we are unable to make sense of it we tend to turn to our old habits, habits that are not conducive to our health and lowering our risk for chronic diseases like Type 2 Diabetes, Cardiovascular disease, and Cancer. Keep reading to demystify some common nutrition pitfalls.

Bananas give you belly fat.

A diet rich in fruits and vegetables is beneficial for weight loss and maintenance. Considering the highly packaged, processed food culture we live in, villainizing a piece of fruit is not logical. Foods that are packed with added sugar, salt, and fat are what create more belly fat than a banana. A 6” banana is packed with nutrients, providing not only fiber but a good source of potassium and Vitamin C.

One key recommendation from the 2015 Dietary Guidelines for a healthy eating pattern includes incorporating a variety of fruits, especially whole fruits. Bottom line is that if you like bananas, eat bananas

Vegetarian and Vegan diets lack adequate amounts of protein.

When we think protein we tend to think of animal sources- meat, yogurt, and cheese. There are many other foods that provide an abundance of protein. The 68th UN General Assembly declared 2016 the International Year of Pulses. What are pulses? Pulses are crops like legumes, peas, beans, and chickpeas. Not only are they a good source of protein but they pack a punch with fiber. For example, a 1/2 cup of kidney beans packs 8g of protein and 6g of fiber. Other benefits of increasing pulse intake are that they are economically accessible and fosters sustainable agriculture. So, yes! Vegetarians and vegans eat adequate amounts of protein plus reap all the additional benefits of food cost and helping the earth.

Juicing is great!

Juicing is not a long term solution for maintaining weight loss. You may be getting vitamins and phytochemicals in your juice but you are lacking fiber. Fiber is beneficial for GI health, lowering LDL cholesterol and on top of that has anti-inflammatory effects. Juicing makes you miss out on an important part of our diet. If you do like drinking your fruits and vegetables, try a blender so that you are getting all the benefits of the whole food.

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Back to the Basics

Get back to basics in 2016 and focus on foods like vegetables, fruits, whole grains, nuts, seeds, legumes, and beans. Build your nutrition not on nutrients but on the colorful foods you see in the produce section. Focus first on eating plant-based foods and by default you will increase your fiber intake while decreasing added sugar, saturated fat, and sodium.  Set an intention to make each and every eating occasion count. It does not take long before your body starts reacting positively to the changes you make. You may not be seeing it on the scale right away but internally your body is going to be thanking you.

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Healthy Dinner Idea: Warmed Brussel Sprout & Farro Slaw

Valentine’s Day is less than 3 weeks aways. But no need to panic. The H3 Healthy Kitchen has the perfect, healthy dinner recipe to impress your sweetheart. Start with our Warmed Brussel Sprout & Farro Slaw. This warm slaw recipe is simple to make and tastes absolutely delicious.

farro slaw

Ingredients:

8 ounces Brussel Sprouts, thinly sliced

1 cup Red apple, thinly sliced

½ Tablespoon Olive oil

1 ½ Tablespoon Red wine vinegar

¼ cup Cranberries, dried

¼ teaspoon Salt

¼ teaspoon Ground Black Pepper

1/2 cup Farro, cooked and cooled

Method:

  • Preheat a medium sized skillet, add olive oil.
  • In a bowl combine all remaining ingredients; Brussel sprouts, apple, vinegar, cranberries, salt, pepper, and cooked farro.
  • Once the oil and skillet are hot, add the; slaw mixture and sauté 3-5 minutes or until apple and Brussels are slightly softened.
  • Serve hot and enjoy!

Chef’s Note: Just looking for a quick and tasty side, serve this mixture cold!

Nutrition:

Serves: 5

Serving size: ½ cup

Calories: 90

Fat: 2 grams

Sodium: 110 milligrams

Carbohydrates: 16 grams

Protein: 2 grams

Fiber: 3 grams

Next week, we’ll show you how to make Dijon Encrusted pork and we have a special, chocolatey dessert recipe that will knock your socks off!

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6 Functional Fitness Movements to Build Core Stability

 by Hilton Head Health Fitness Coach Chris Varano

It’s 3 weeks into the New Year and you’ve started a new fitness routine. You’ve created a consistent schedule whether you’re waking up to work out or you head to the gym at lunch or after work. This is an awesome start.

Now it’s time to incorporate functionality into your fitness. Meaning your fitness routine should include components to build your agility, strength and balance. Today, we’ll start off with 6 fuctional exercise movements that build core stability:

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Stay tuned! Next Friday, our H3 Fitness Specialists will bring you functional fitness movements for hip mobility.

 

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7 Tricks to Ordering Take Out

by Hilton Head Health Registered Dietitian Felicia Hackett

When eating convenience foods we have to remember that those are the foods that tend to lack vegetables, fruits, whole grains, beans, nuts, and seeds. Because of that you have to purposefully choose foods that are going to help with weight loss and weight maintenance but more importantly living well.

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Look for entrees that have a vegetable in the name.

  • Eggplant parmesan, broccoli and chicken.

Ask for double vegetables.

  • Red curry with double vegetable or shrimp lo mein with double vegetables.

Have one starch.

  • Skip the side of bread and just have the rice or potatoes that come with the meal. Mexican takeout? Pass on the tortilla chips and salsa and have 3 small corn or flour tortilla tacos with a side salad. Instead of queso choose a small order of guac to go with your yummy tacos. Both are energy dense foods but guac has healthy fats and vitamins that cheese does not.

When you get a choice between a baguette, chips, or an apple,

Choose the apple and have it for dessert and if you are full from the meal stick it in your bag or car for a quick pick me up later in the day.

At ice cream shops have the smallest size they offer.

  • Sounds crazy but the “baby” size or dog friendly size would be a great portion.

strawberry ice cream, healthier option, small order

Take the food out of the takeout box and place it on your 9” plate.

  • Half of your plate should be non-starchy vegetables. If you have a slice of pizza, size down the slice so that it does not overhang on the plate and then make sure there is room to fill half of your plate with those non-starchy vegetables.

Mini-size fast food options.

  • Stopping at fast food, have a kid size meal and if you feel hungry order a side salad

It is easier said than done but like anything else that we succeed in we have to practice. Convenience, quick-serve, and fast foods are in the world we live in. You have to make it work for you or it’s going to work you. Practice, practice, practice choosing better and soon enough it will become habit.

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Green Smoothie

We love showing our guests how to introduce more fruits and vegetables into their diets. One of the easiest and most delicious options is in a flavor packed smoothie. You can easily add more antioxidant rich greens into your diet with our Green Smoothie recipe straight from our H3 Healthy Kitchen. No worries, you won’t taste the spinach so even the pickiest eater will love this recipe. Next week, we’ll share our secret to mixing and matching the best ingredients to make delicious smoothies.


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Ingredients:

2 cups Spinach, fresh

2 cups Coconut Water

1 ½ cups Pineapple, fresh, diced

½ cup Avocado, cubed

1 cup Banana

Chef’s Note: The browner the banana the sweeter the smoothie is! Also this green smoothie is loaded with Vitamin C!

Method:

  • Peel bananas, wrap in foil or in a plastic bag, and freeze.
  • In a blender combine; spinach and coconut water, blend until smooth.
  • Add pineapple, avocado, and frozen banana, blend until smooth.
  • Serve cold, enjoy!

Nutrtion:

Serves: 5

Calories: 110

Fat: 2.5 grams

Sodium: 120 milligrams

Carbohydrates: 23 grams

Protein: 2 grams

Fiber: 4 grams

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Couples that Sweat Together Stay Together

by Hilton Head Health Fitness Specialist Casey Walker

It’s been proven that working out with a partner increases not only your accountability but your overall weight loss. When you have someone you look forward to working out with, you’ll find yourself working out more and even challenging yourself in ways you wouldn’t have before. And for all you couples out there, couples that sweat together stay together and stay healthier!

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Here’s different ways to work out more together:

1. When your playing catch with the dog. in between each throw complete as many reps of an exercise as possible (body weight exercises, i.e., jumping jacks, squats, push-ups, lunges…etc. ).

2. In the grocery store you can perform body weight exercises down the aisle (i.e. lunges, walking on toes, side shuffle, bicep curls with a heavy product) to add a simple workout to your grocery shopping.

3. Go to an outdoor park where you can use playground equipment to create your own circuit with your partner. (i.e. pull-ups, tricep dips, mountain climbers, step-ups, push-ups, etc.)

What’s your favorite workout to do with your workout partner?

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Berry Beet Smoothie

by H3 Healthy Kitchen Assistant Chef Carrie Adams

The H3 Healthy Kitchen’s Berry Beet Smoothie is the perfect addition to any healthy breakfast. The bright, beautiful color of our Berry Beet Smoothie is fun to look at but it’s even better for you! Your body will thank you for the nutrients!

berry-beet-smoothie

Ingredients:

2 each Beets, peeled

2 cups Blueberries, washed

½ cup Banana, mashed

2 cups Pomegranate juice

1 cup Ice

Method:

To roast beets:

  • Preheat oven to 400 degrees.
  • Wrap whole peeled beets in aluminum foil.
  • Cook beets in preheated oven for 45 minutes or until fork tender.
  • Let beets cool.

Smoothie:

  • In a blender, combine roasted cooled beets, blueberries, banana, juice, and ice.
  • Blend until smooth.

Nutrition:

Serves: 10

Serving Size: 4 ounces

Calories: 60

Fat: 0 grams

Sodium: 10 milligrams

Carbohydrates: 15 grams

Protein: 1 grams

Fiber: 1 gram

What’s your favorite smoothie ingredient?

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Fitness Tip for the New Year

by Hilton Head Health Fitness Coach John Lippett

We’re 8 days into the New Year! How are your fitness & health goals coming along? Hopefully you are still going strong with daily or weekly workouts. If you’re having trouble here’s one of my favorite tips to help you get and stay on track; this is a tip I frequently give to Hilton Head Health guests:

Find a workout partner.

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Having a workout partner is a great way to stay consistent with your workouts. Let’s face it we all have days we don’t feel like going to the gym, knowing that you have a partner to hold you accountable is a great way to get to improve your consistency.

Tell us what your fitness goal is for the New Year.

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Banana Chocolate PB Smoothie

It’s a new year and that means it’s time to start new, healthy habits, i.e. eating breakfast. Even if you’re not big on breakfast, start off your day than with a delicious, protein packed Banana Chocolate PB Smoothie. A favorite here in the H3 Healthy Kitchen. It takes minutes to prepare and you can take it with you when you’re on the go. Plus, breakfast is still proven to be important towards weight control, so you should definitely add it to your morning routine.

banana smoothie, smoothie, healthy smoothie, breakfast smoothie

Ingredients:

1 each Bananas, peeled

½ scoop Vanilla whey protein

1 cup Almond milk, unsweetened

1 Tablespoon PB2 or other peanut butter powder

1 Tablespoon Cocoa powder

Method:

  • Combine all ingredients in a blender.
  • Pulse until desired consistency is reached; scrape down the sides to ensure none if the powders have stuck to the blender.
  • Pour, serve and enjoy!

Nutrition:

Serves: 1

Calories: 270

Fat: 7 grams

Sodium: 320 milligrams

Carbohydrates: 39 grams

Protein: 21 grams

Fiber: 8 grams

What’s your favorite, healthy breakfast item?

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