Archive for the ‘Healthy Lifestyle’ Category

4 Healthy Picnic Tips and Tricks

Summer is here and picnics are a fun summer staple for beach days, soccer games or a day at the park! Celebrating summer in the sun does not mean wreaking havoc on your nutrition for the day! Here are easy tweaks from our Healthy Kitchen that your friends and family will appreciate.

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Portion Control

Alcohol and desserts, for example are two items we tend to over indulge in when living in the moment and basking in the sun. A little goes a long way, remember moderation when indulging. Try healthier desserts like, our great Lemon Bar recipe below; it’s lower in calories, full of flavor and travels well.

Fruits and Vegetables

Warm weather brings juicy flavorful fruits and vegetables, eat them! Fill your picnic basket with watermelon, cherries, zucchini, and peaches. Preparing tasty dishes with fruits and vegetables can be simple; make a fruit salad, add extra diced vegetables to your favorite potato salad, and pack a large salad topped with blueberries a pungent goat cheese and a light vinaigrette.

Turn up the Heat

Grilling is one of the most flavorful, healthful, and simple cooking methods. Toss ¼ teaspoon of olive oil and 1 cup of vegetables with a pinch of salt and pepper in a large bowl, and grill until desired doneness. Adding a deep smoky flavor to vegetables such as peppers, onions, or mushrooms will add variety to your picnic. Don’t forget to grill some healthy proteins; brush these proteins with a little H3 BBQ to brighten up the flavor; salmon, shrimp, skinless chicken, or pork tenderloin.

Dips and Spreads

Edamame hummus, salsas, guacamole, peanut butter hummus, and yogurt based dips are great dips and spreads for a healthy pack and go picnic. Substitute these items for mayonnaise, ketchup, or cheese based dips to add nutrients, reduce calories, and load up on flavor. Eliminate chips for dipping, dip with vegetable sticks (carrots, bell peppers, celery) or whole wheat baked pita chips.

These little tweaks will make your next pack and go picnic easier and healthier. Don’t forget to pack lots of water and have a blast!

Lemon Bars

 

Lemon Bar fix2 resize 4 Healthy Picnic Tips and Tricks

Ingredients:

Crust:

½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour

Filling:

6 each Eggs, large

1 ½ cups Sugar, granulated

4 teaspoons Lemon Zest, fresh

½ cup Lemon juice, fresh

6 tablespoons Flour

1 teaspoon Baking powder

½ teaspoon Kosher salt

Method:

  • Preheat oven to 350 degrees F.

Crust

  • Using a stand mixer, beat the ½ cup sugar, applesauce and butter together on a medium speed until creamy.
  • On a low speed, slowly add in the 2 cups of flour.
  • Gently press this mixture across the bottom of a greased 16 inch square baking pan.
  • Bake for 15 minutes and allow to cool.

Filling

  • In a clean mixing bowl, beat the 6 eggs on medium until foamy.
  • Then, add the remaining ingredients: sugar, zest, juice, flour, baking powder, and salt. Beat until all ingredients are blended.
  • Pour this filling over the crust and bake 20-25 minutes.
  • Set aside, cool and serve.

Nutrition: 

Serves: 30

Calories: 130

Fat: 3.5 grams

 

4 Healthy Tips to Simplify your Life

Staying on track with a healthy lifestyle is one of the most difficult tasks while trying to lose weight and maintain weight loss. Between trying to keep yourself motivated, find the best food to eat and manage your time; it can feel like you’ll never be able to get it all together.

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Thankfully, we’re sharing some of the healthy tips Andie Mitchell shared with our Guests during her Hilton Head Health visit. Andie, the bestselling author of It Was Me All Along, recently stayed with us and held 2 amazing lectures where she shared lessons from her own 135-pound weight loss journey.  These are 4 tips straight from Andie that will help you simplify your daily, healthy routine:

1. Replace the word motivate with discipline.

Kudos to those that can “motivate” themselves day after day to eat right and workout. But for most people motivation can become a pitfall. Replace motivation with discipline. With consistency & repetition, you can discipline yourself and get into a groove of working out, eating healthy and start feeling better about a healthier you.

2. Know yourself.

What type of workout(s) do you enjoy? Are you more likely to work out in the morning before work, at lunch or in the evening? Knowing your trigger foods and whether you can cut out things from your diet or if you’re better at eating in moderation are important. Knowing your personality, having a daily/weekly routine and sticking to it are monumental to creating you own healthy lifestyle.

3. Automate your meals. 

Delete all the little decisions so you can focus on more important details in your life. By having go-to meals and snacks each week (like 3-4 different breakfasts, lunches and dinners) you eliminate having to test your will power all day. You’ll be able to make better decisions without worrying about where to eat lunch, or if you should get an unhealthy snack out of a vending machine because you’re hungry.

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4. Eat like clockwork.

Schedule yourself to eat your meals and snacks around the same time each day. (This falls into discplining yourself.) Have each meal and your snacks within the same time frame to keep yourself fueled throughout your day. Have a backup plan ready if for some reason you can’t have lunch at your regular time because of a meeting or another event. Most importantly, don’t beat yourself if you don’t eat during at the time you planned. Just continue with the rest of your eating schedule as closly as you can so you don’t continue off your set track.

What is one lesson you’ve learned during your weight loss or healthy lifestyle journey? We’d love to know!

 

3 Healthy Father’s Day Gifts

When did Father’s Day become the official day of ties, toolbox sets and golf clubs? Let’s get away from the routine gifts this year. Dad deserves more for all that he does; he deserves something straight from the heart that says, “I love you.” Here’s 3 healthy gifts that your dad is sure to love:

1. Cook Dad a Delicious, Homemade, Healthy Meal: Encourage your dad to eat a little healthier by showing him that healthy food can taste yummy! Make your father feel special, prepare one of our Healthy Kitchen recipes. Try one of our favorites like our Butternut Squash Mac & Cheese and H3 Fudgy Brownie recipes.

2. Take Dad our for a Spa Day: Ok. We know that might not sound like the gift he wants but even Dad needs to be immersed in relaxation. Book him a massage or another treatment at a local spa. Luckily if you’re in the Beaufort County area, the Indigo Spa has massages, unique men’s facials services and men’s body treatments to relax and reinvigorate.

3. Gift Dad with a Healthy Adventure at H3: An exciting, healthy H3 adventure filled with nutritious, gourmet meals, kayaking and other fitness adventures and so much more are awaiting your dad in sunny Hilton Head Island, South Carolina! Imagine how much it means to truly give Dad the gift of better health.

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We’d love to know more about your dad. Share one of your favorite memories you have of your dad, stepdad or father figure.

 

3 Healthy Lifestyle Tips from Dr. Romie

We recently enjoyed an incredible, 2-day “Mindset Matters” Workshop led by Minfulness expert, Dr. Romila “Dr. Romie” Mushtaq! Our InSPArational Speaker, Dr. Romie’s workshop included a lecture discussing steps to help you conquer stress, revitalizing sunrise beach yoga and ended with a relaxing session of meditation. Because Dr. Romie shared such impactful information that can help anyone looking to improve their mind-body connection and their overall health, we’re sharing 3 of our favorite tips from the weekend workshop:

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1. Self compassion through self-care is not selfish! Think about all the roles you play: mom/dad, sister/brother, caretaker, student, therapist, house manager, etc. You have to take time and care for yourself to take care of others.

“When you give from a place of empty, you only hurt your mind and body.” – Dr. Romila

2. When you choose to forgive those around you, you choose to move on despite what may or may not have transpired. People that choose to hold onto past hurt for 12 months of longer are more likely to have a heart attack/stroke than someone with diabetes!

“We forgive ourselves when we forgive others.” – Dr. Romila

3. Practice 2o minutes of gratitude meditation could literally change your life. Take time out to be thankful for your life and everything in it. Within just 8 weeks, 20 minute meditation sessions can reshape how your brain responds to anxiety/stress and even help improve your memory!

Remember to breath and stay grateful! Learn more about our next InSPArational Speaker, Andie Mitchell, NY Times bestselling author of It Was Me All Along.

 

4 Suprising Benefits of Yoga

 

Yoga is a powerful fitness tool comprised of meditation and exercise. So it’s no surpise there are so many health and physical benefits that come with regular yoga practice like: more flexibility, increased strength, better posture, and  lower blood pressure. Since we’ll enjoy some Sunrise Beach Yoga with Dr. Romila “Dr. Romie” Fushtaq tomorrow, today we want to spotlight some suprising yoga benefits that can have a huge impact on your day-to-day behaviors.

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Yoga can even help you move towards the healthy lifestyle you always wanted to achieve:

  1. More Mental Clarity: When we focus completely on holding our balance in a yoga pose or the movements in a yoga sequence, like sun salutation for example, our minds are sharpened. All other thoughts are cleared and we can be totally present in that moment. Even better news, this trait can slowly trickle into other facets of your life with continued yoga practice.
  2. You Sleep like a Baby: No need for warm milk. Meditation, or shavasana as they say in the yoga world, increases Alpha wave production in the brain. These neural impulses help the brain and the body relax which helps you sleep better.
  3. Improve your Golf Game: Okay. We know this might sound like a stretch but we’re serious. With increased core strength, better balance, more mental clarity and focus from taking regular yoga classes, you’ll be impoving your golf swing in no time!
  4. Stress Relief: The seemingly endless breathing exercises in yoga actually reduces stress. It’s not just hot air, the deep, rhythmic breathing in yoga promotes relaxation by increasing the flow of blood and oxygen to each part of the body. With continued practice, this sense of relaxation can appear throughout your life; not just in your yoga class.

If you practice yoga, what is the biggest benefit you’ve seen since you started? If you don’t practice yoga, what benefit would you like to see from it?

 

 

6 Senior Fitness Tips

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Regardless of your age, exercise history, health or physical conditions, there are many ways to overcome mobility issues and reap the physical, mental, and emotional benefits of exercise. Applying special training techniques, or modified training can help relieve different physical or underlying health restaints like: muscle tightness or soreness, strains, tears, arthritis, osteoporosis, body part replacements, diabetes, asthma, or high blood pressure. Modified techniques provide cautious, less intense training sessions for individuals within an older population, too; keeping their bodies mobile while minimizing the risk of injury.

Here are 6 tips to help you modify your workouts. They are applicable to ALL populations, but are particularly beneficial to anyone with orthopedic issues.

1. Opt for Low-Impact Cardio: Low-impact exercises are characterized by one foot always being in contact with the ground. Low-impact moves include:

  • grapevines,
  • hamstring curls,
  • modified jumping jacks (heel kicks),
  • marching in place,
  • and basic step work.

These moves minimize joint impact while promoting bone density and aerobic endurance and are most beneficial for older adults and individuals with back or lower body orthopedic issues.

2. Keep it Functional: It’s important to incorporate movements that mimic everyday activities. Some examples include:

  • overhead presses and front raises which mimic movements we do when we reach up overhead, or lift something overhead.
  • Step-up’s, or even weighted step-up’s help to prepare us for real-life stair climbing where it is easy to lose balance and take a bad fall.
  • Core-centric exercises like torso rotations or any twisting motion prepares us for similar movements we do in daily activity where we could torque our knees, back, or hips if done improperly.

3. Add Balance Exercises: It is important to incorporate various progressions of stability exercises to develop core strength. This is vital for

  • improving posture,
  • equilibrium,
  • mobility,
  • and coordination.

This type of movement allows us to feel safe in everyday activities, particularly older adults who have an already diminished sense of equilibrium. Some examples of exercises include:

  • standing exercise in staggered stance (providing less base of support and therefore less stability),
  • standing single-leg exercise (holding one leg up and catching a ball),
  • or a standing two-legged exercise on an unstable surface (balance disk, Bosu ball, Swiss ball, etc.)

4. Non-Traditional Strength Training – Isometric: This type of strength training method differs from the basic repetitions done with an eccentric (lengthening) and concentric (shortening) movement. Isometric strength training involves holding a muscle contraction with no change in muscle length/ joint movement for a designated period of time. It is an excellent tool for building bone density, which is very valuable to patients with arthritis or osteoporosis. Specific exercise examples include:

  • static bicep curls (held in the concentric position),
  • static lunges (holding the deepest portion of the lunge),
  • and a squat-hold (holding the deepest part of the squat – parallel to the floor).

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5. Cardio or strength training (without use of the lower body): This type of workout would include any seated machine that focuses on upper body movement, such as

  • a hand bike
  • or rowing machine.

This type of exercise increases aerobic capacity and muscular strength while eliminating low body impact, which is especially valuable to patients of

  • recent low body surgeries and/or joint replacements,
  • severe arthritis/osteoporosis,
  • or individuals confined to a wheelchair.

6. Get in the Water: Water aerobics is a great cardio format that offers benefits for people with orthopedic or health issues.

  • Buoyancy allows for less, if any, impact on the joints, making workouts safer for people with joint issues.
  • The deeper the water, the less impact there is on the body. And deep-water cardio exercises like suspended cycling, treading or lap swimming have no weight-bearing effects at all.
  • The low-impact nature of water exercise promotes bone density and combats osteoporosis.
  • Hydrostatic pressure keeps heart rate and blood pressure down, which is valuable for patients of hypertension or forms of heart disease.
  • The natural resistance of water allows the body to achieve strength-training benefits during ALL exercises performed, as water has 15x more resistance than air.
  • Resistance training can be performed in the water with far less stress on the joints using noodles, water weights, paddles and aqua gloves to name a few.

Most land-based exercises are transferrable to water exercise including –

  • jogging,
  • jumping jacks,
  • forwards/backwards movement (running, zig-zags, grapevines, and high knees).

Remember, any type of exercise that you can do given your conditions will offer you benefit. After all, the key is movement.

 

Hand over the chocolate and Use these 9 Tips from Dr. Pamela Peeke

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Hand over the Chocolate and No One gets Hurts was the second of two lectures presented by Dr. Pamela Peeke, our Indigo Spa‘s April InSPArational Speaker, during her recent stay at Hilton Head Health. Because of how much our Guests enjoyed Dr. Peeke’s visit, we wanted to share some of her nuggets of inspiration.

Take on a mindset of gratitude and take time to recreate a new normal for yourself:

1. Be careful when you use the word just, know that it means a justification will follow. Don’t fall into the trap. (I won’t work out just for tonight. I’ll eat un-healthfully just this one time.)

2. Beware of what people say about you, that’s their story for you NOT your story for you. When you own your story, you can control your story and not be controlled by what others say about you.

3. There’s nothing wrong with a little obsessiveness. Use your obsessiveness to stay accountable to yourself. But don’t go overboard. Sometimes, you will need to give yourself some slack.

4. Every lifestyle choice you make matters. Always be crystal-clear with yourself as to why you’re doing what you’re doing.  Your ‘why’ should be powerful and personal to you.

Use Dr. Pam’s version of K.I.S.S. (Keep It Sublimely Simply) when dealing with how much you eat and what you eat:

5. Think about what works for you. You need to know what does work for you, in order to know what doesn’t. A trick to help you figure out what works is to ask yourself two questions before you eat. Honestly answering these questions will help you identify your binge-ables and encourage clear-minded, conscious decisions towards your food choices.

  • Will I feel a loss of control when I eat this?
  • Will I feel shame, blame or guilt after I eat this?

6. The older you are the less food you need to eat. If you’re older, eat strategically with low fat and high fiber. Now, it does mean you need to plan this but it will make things so much easier. (Easy meal planning tips right here.)

7. Eat more mindfully. Go slower and take time to savor your food. Enjoy every bite.

Remember these basic building blocks to harness your own success:

8. To be a success, you must have a good sense of humor. Period.

9. Release any feelings of helplessness, hopelessness and defeat. Instead remind yourself of these iconic words: “Believe. Acheive. Succeed.” – Florence Griffith Joyner (Flo Jo), Olympic track and field champion.

What is your biggest barrier to acheiving your new happier, healthier lifestyle?

 

8 Healthy Gift Ideas for Mother’s Day

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Mother’s Day is May 10!  It’s the perfect day to honor all the women in your life – whether it’s your mom, grandmother, wife, aunt, sister, or a friend. What better way to show your appreciation and gratitude than one of these creative, healthy gifts? Many have conservative price points, so you don’t have to break the bank to find a great health-conscious gift. You might even want to treat yourself to one!

  1. Babycakes:  Erin McKenna is the chef and owner of Babycakes, NYC. She specializes in vegan, vegetarian, gluten-free, and food sensitivity treats .  Her bakery items are magical and her cookbooks are beautifully designed to help you make substitutions and health-conscious improvements that take traditional recipes to a healthy level.  (List Price: $24.00)
  2. Fabletics Active WearFabletics is a line of active wear and accessories co-founded by actress Kate Hudson.  You can find high quality choices for Yoga, running, gym and cycling clothing. (Complete outfits starting as low as $24.99.)
  3. Personalize a Home-Cooked MealNothing says love like spending time together!  Select some of our H3 Healthy Kitchen healthy recipes to prepare a nutritious, home cooked meal for mom and the entire family.  Make sure you get a shopping list together and have all the right ingredients so all mom has to do is sit, relax and enjoy!
  4. Ninja Kitchen Systems Pulse Blender:  This small kitchen appliance goes beyond smoothies and protein drinks.  With 550-watts of power you can crush ice, puree fruits and vegetables and knead bread dough.  Single serve blending cups, processing bowl and attachments are included. (List Price: $79.99)
  5. Under Armour “Gotta Have It” ToteThe perfect bag to meet all your gym needs.  Interior and exterior pockets, large main compartment, padded laptop divider and removable laundry bag are just a few it’s many features.  Available in a variety of awesome colors!  (List price: $69.99)
  6.  Mio Workout Wonder Muscle Gel:  This invigorating muscle cream is great for pre or post workout and really helps to speed up the recovery of your muscles.  It contains arnica, magnesium, horse chestnut, murumuru butter and fresh spearmint.  (List price: $33.00)
  7. Vosges Haut Super Dark Chocolate Bars:  Dark chocolate is a super food in its own right with a whole list of health benefits.  For those moments that call for a sweet, but healthy, indulgence check out this gourmet line of products that combine other super foods with dark chocolate.  Coconut Ash and Banana, Acai and Golden Berry, Guajillo and Chipotle, Matcha Green Tea and Spirulina, Reishi Mushroom and Walnut are a few of your options.  (List price: $7.50)
  8. For an extra special treat, pamper her with a relaxing and transformative trip to The Indigo Spa at Hilton Head Health with our Special Spa Day Package.  She can rejuvenate with a 50-minute Coneflower Facial and a 50-minute Custom Massage.

Give her the gift of wellness this Mother’s Day!

 

 

The 5 Dysfunctions of a Diet

For those who read The Five Dysfunctions of a Team by Patrick Lencioni, came a better understanding that the absence of trust, fear of conflict, lack of commitment, avoidance of accountability, and the inattention to results are five separate issues that potentially lead to dangerous pitfalls inside a company. Working on these particular dysfunctions can create a successful group of people cohesively working together towards a vision. For example, if trust isn’t present within a group then individuals will only look out for themselves versus what’s best for the team.  (If you haven’t read the book then I would highly recommend it.)  Anyways, I’m going to take this same concept but apply it to the diet world of today.  I’m sure there could be more than five essential pieces to the diet puzzle; but without these five components, expect a part of your diet to be slightly dysfunctional:

 

ID 100207475 The 5 Dysfunctions of a Diet

Image courtesy of Stuart Miles at FreeDigitalPhotos.net

 

  1. ABSENCE OF PLANTS.  I’m not saying for everyone to turn towards a vegan lifestyle, but without enough vegetables, fruit, whole grains, beans, legumes, nuts, and seeds then one will likely miss out on essential micronutrients, antioxidants, hydration and fiber.  According to a 2009 Position Paper by the Academy of Nutrition and Dietetics, those that are more vegetarian tend to have a lower BMI, lower risk of cardiovascular disease, lower rates of cancer, and better prevention of Type II Diabetes.  Of course, one still needs to consume enough protein and essential fatty acids; but if plants aren’t a focal point, accept feeling sluggish, gastrointestinal irregularity, poor fitness recovery and higher susceptibility for catching an illness.
  2. LACK OF VARIETY.  Want to eat the same thing every day because it works?  More and more research supports that consuming large amounts of added sugar, on a consistent basis, can be addictive.  Our dopamine – a feel good hormone – tends to level off and one will need more sugar in order to get the same “feel good” response.  Studies show this same response happens if we eat the same foods day after day.  This explains the boredom we get from grilled chicken or steamed broccoli.  Time to jazz things up!  Incorporate different textures, spices, herbs and new foods into your weekly meal plan.  In order to keep the cooking motivation at a high, try to get as much variety into  your day without feeling overwhelmed.
  3. MISPERCEPTION OF PORTIONS.  I could have used the word quantity, instead I chose portion control because there are some foods (e.g., spinach) that we can use in large amounts while others can give us what we need in smaller portions (e.g., eggs).  To put this into perspective, one doesn’t need to drown their sauté pan with olive oil, but I’d highly recommend throwing in as many bell peppers as you wish.  It makes sense to load up on salad greens, but use cheese as a flavor enhancer—not the star of the show.  Of course some things must be individualized so consider that when thinking of what works for you and your personal needs (e.g., someone receiving chemotherapy treatment will need more protein compared to someone that isn’t experiencing as much stress on their system).
  4. AVOIDANCE OF WATER, COFFEE AND TEA.  Keep it simple.  Lots of water.  Unsweetened coffee—I would avoid going over three cups of coffee per day.  Unsweetened tea.
  5. INATTENTION TO QUALITY.  Quality foods make a difference.  I’m sure some of you can tell the difference when produce is purchased from a local farmer’s market.  It smells better, tastes better and is better for you.  A few ways to keep quality as high as possible:  choose more local (within 100 miles), aim for seasonal foods and do your research—just because something is labeled “Organic” doesn’t mean it is a wise decision.

When these dysfunctions are changed or modified in a positive direction, one will notice their healthy goals become healthy realities.  It is all about behavior change.  Perhaps the fitness becomes easier and the motivation to move is greater.  Perhaps the scale moves in a downward direction because portion control was improved.  Whatever changes need to happen, take a helicopter view of your eating habits; ask yourself if there is a dysfunction within your diet.  If I had to pick one dysfunction to start changing, I would choose “Misperception of Portions.”   Most of us could choose at a food that needs a little adjustment.  Start there and have fun with the process!

What nutrition topics would you like to read about next from Hilton Head Health?

 

The “Spring into Your Step” Workout by Chris Varano

Now that Spring has finally arrived, it’s time to take your workout outdoors! Join Fitness Coach, Chris Varano for a fun workout that will definitely put some spring back into your step and get you out of those winter blues.

Lower Body Moves:

1. Stair Step Ups

2. Calf Raises

3. Side Squats

Upper Body Move:

4. Push Ups

Check out the video to see each move in motion!

 

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