Archive for the ‘Healthy Lifestyle’ Category

Top 7 Health and Fitness Trends for 2015

Hilton Head Health, America’s #1 Wellness and Weight Loss Resort, has been an industry leader since 1976.  We asked our fitness and nutrition professionals for a prediction of 2015′s Top Health and Wellness Trends.  What trends do you think will emerge in 2015?  Let us know if the comments.

7.)  H.I.I.T. (High Intensity Interval Training) Continues to Grow

High-intensity Interval Training has become mainstream in 2014, but will grow exponentially in 2015.  The exercise that alternates short intense movements with periods of less-intense recovery will become the preeminent form of cardio and strength training.  Our professionals think that it will rank with the likes of basic exercises like cycling, running and swimming in terms of popularity.  CrossFit and similar programs across the country, that make H.I.I.T. a large part of their regimen, will grow their followers.  Often comprised of only a few movements it can generally be done in a short period of time, making it ideal for those on the go.


6.)  Volumetrics – We eat with our eyes…

“Food is big! But let’s make it a good kind of big–using volumetrics,” says Chef Karla. Bulking up your favorite foods with delicious and nutritious vegetables will become all the fad. By practicing volumetrics our eyes will be pleased by the size of what’s on our plate and our bodies will be satisfied nutritionally. Everybody wins! Move over cheese, expect your pizzas to now have spinach, onions, mushrooms, peppers, and artichokes. The added vegetables will add volume to the slice of pizza but will actually fill you up with just one slice rather than 2 or 3 slices of cheese pizza.


5.)  “Boomers” will look for trendier versions of fitness

If you were born between 1946 and 1964 you’re probably sick of the “Silver Sneakers” chair aerobics routines.  Bob Dylan wasn’t kidding when he sang “Forever Young.”  The generation’s counterculture will reemerge in 2015.  The Boomers want alternatives to low-impact forms of exercise.  They’ve vowed to spend their “Golden Years”  taking active and adventurous vacations.  So, don’t be surprised in January  if you see a 60 year old women bench pressing next you in boot camp class.


4.)  Leftovers will be lifesavers

New and creative ways to reuse last nights dinner will be all the rage on the most popular food blogs. Sautéed vegetables will become vegetable strata, and mashed potatoes will become potato gnocchi.  In order for this to work Chef Karla says to “plan ahead and prepare the majority of your food in the beginning of the week.  Such as on a Sunday; chop vegetables, grill off extra chicken breasts, and cook quinoa.  Then think about cross-utilizing your prepped foods; grilled chicken can turn into a grilled chicken Caesar wrap for lunch another day.”


3.)  Fitness/Wellness apps will be the most-used “fitness tool

Every iPhone with iOS 8 is now running a 24/7 analysis of your movement.  And the collection of wrist or hip mounted activity trackers is growing daily.  The health tech revolution is in full swing.  Next year’s conversation at the water cooler will be about how many steps you’ve travel or calories you’ve burned, rather than last night’s prime-time elimination singing show.


2.)  Locavores: Everyone is going local!

Farmer’s Markets, CSA (Community Supported Agriculture) Programs, locally manufactured beers and wine. It is trendy to be local! Enjoy this yummy trend, when food is local, it tends to be higher in nutrition content because it is fresh and seasonal. Local foods will add nutritional variety to your diet too, eat with the season and you will see a variety of fruits and vegetables on your plate throughout the year.


1.)  “No Sugar Added” will be the next big-food marketing trend

A national dialogue concerning food addiction will take place based on all the growing evidence on the addictive nature of sugar and it’s destructive qualities.  “I predict that people will start making a conscious effort to cut sugar out of their diet,” says H3′s Wellness Counselor Lisette Cifaldi.  In 2014, Hollywood started the movement.  The lobbyist won’t be able to hold back the onslaught in 2015 from consumer groups forcing food makers to start cutting back on the use of sugar.


Two New Services Offered at the Indigo Spa


indigo spa 300x152 Two New Services Offered at the Indigo Spa

Treating the body is critical to a healthy, energetic and beautiful life. An Indigo Spa body treatment at Hilton Head Health is an experience of intensely pure, certified organic ingredients generously delivered from Red Flower, Naturopathica and Skin Authority with techniques evolved from the world’s richest healing traditions. Each treatment is executed with a sense of ceremony and a meaningful purpose, made extraordinary by the multi-layered effects that are so unique. Indigo Spa massage offerings include escapist journeys with layers of rare, exceptionally sourced ingredients, treatments that take the mundane to the memorable and therapeutic massages that deeply heal. We’ve added two more restorative treatments to complete our spa menu:

After Sun Therapy 50 Minutes

Reduce the effects of too many rays. The skin is gently purified with a hydrating blend of sea algae and silk extract blended with yuzu and mimosa flowers. A lymphatic Phytopower Masque is applied to the body and face to reduce redness and skin irritation and improve cellular regeneration to prevent peeling and even the skin tone. This treatment closes with a cooling and delicate application of ocean lotion to heal.

Fit & Firm Transformational Facial 50 minutes

This European-inspired facial incorporates a sugar cane AHA resurfacing and an individually chosen treatment mask to soften fine lines, clear congestion and brighten skin for a healthy, radiant glow. While masking, the therapist will perform an arm and hand massage incorporating rich therapeutic nutrients to restore and brighten skin. This luxurious treatment finishes with a Fit & Firm Eye Lift Treatment and application of an anti-aging “cocktail” of Wrinkle Reversing Serum and vitamins, rich with essential oils to replenish and revive skin radiance and health.


Hilton Head Health’s LOOK Well Calendar

Cover 300x231 Hilton Head Healths LOOK Well Calendar

As we await the February 2015 opening of our new health and wellness spa, The Indigo, and we get ready for the InSPArational Lecture Series starting in January. We’re excited to announce that our LOOK Well  Calendar is finally here! The LOOK Well calendar is a compilation of staff photos and quotes that embody our vision, “To help people be healthier and happier.”

All of the models used in the calendar are team members of Hilton Head Health and exemplify what it means to live a healthier lifestyle. Each of them is passionate about helping others live healthier, happier lives through exercise and nutrition.

A NEW Year. A NEW You. Make it happen At Hilton Head Health. Get more details on the calendar and order yours, here.



9 Healthy Holiday Gifts for 2014

As the Director of Behavioral Health at Hilton Head Health, I am always keeping an eye out for products that promote good health and make the pursuit of a healthy lifestyle a bit easier. Since giving health-enhancing gifts never goes unappreciated, consider a few of my holiday favorites this year:

Workout Lab Exercise CardsThese beautifully-designed waterproof Exercise Cards contain 40 bodyweight exercises, 10 stretches and 6 easy-to-follow routines – everything you need for fun intensive 15-minute workouts you can do anywhere – your living room, hotel, beach, park or the gym – without equipment or guess work. $24.95

The Tiger Tail: Turn sore muscles into happy muscles by helping relieve muscle knots, aches, cramping, spasms and stiffness. This stiff, foam roller is a staple at H3. All our trainers use it to warm up muscles, relieve cramping and help with muscle recovery after a great work-out. $34.95

Goodbyn Bynto Lunch Box: These lunch boxes feature 3 individually-sealed compartments perfect for portion control. In addition to being a great lunch box without the need for baggies, they work wonderfully for meal planning and storing leftovers in healthy portions. Take the guess work out of portion control – flip the lid and enjoy! $8.99

SodaStream Sparkling Water Maker: Are you or someone you love trying to kick the sugary, soda habit, but miss the fizz? Turn tap water into sparkling water in seconds with the SodaStream Sparkling Water Makers. You can even add a squeeze of lemon, lime or orange for flavored sparkling water with no artificial sweeteners and minimal calories. $79.99

 Yonanas Frozen Treat Maker: This is a perfect gift for someone trying to break up with Ben & Jerry. Yonanas is a small appliance that turns frozen fruit into a delicious, healthy soft-serve treat. The unit combines frozen bananas and any additional fruit or chocolate and instantly churns the ingredients to produce a treat with the texture of frozen yogurt or soft-serve ice cream, but without the additional fat, sugar or preservatives. $49.95 Gift Certificate: Need a gift for the busy professional that doesn’t have time to cook or for the health-conscious individual who doesn’t enjoy cooking? Freshology is an online, fresh diet delivery service. No more drive-thru on the way home. Enjoy healthy, portion-controlled meals delivered directly to your home. Prices vary.

ProSource Resistance Bands with Travel Case: For the friend that likes to stay fit but travels a lot, consider purchasing the ProSource set of 5 resistance bands with door anchor, traveling case and instruction manual. ProSource resistance bands offer five progressive resistance levels, making the set useful for everyone from beginners to experts and they are light and compact enough to travel with you anywhere. $35.99

Wake Up & Work Out Alarm Clock: This gift is just plain fun. If you know someone who has trouble getting out of bed in the morning, and needs a little motivation to exercise, then this is the gift for you. The Wake Up & Work Out Alarm Clock is a 1.5 lb hand weight that will rouse you with an alarm which won’t go off until you have done 30 bicep reps. Motion sensors inside can tell exactly how many reps you’ve done and only if you do them right. No cheating!!! $29.95

HiltonHeadHealth Meditations CD: Many people are interested in meditation but aren’t sure how to begin. The Hilton Head Health Meditation CD offers two, 15-minute meditations that are great for beginners, as well as experienced meditators. Featured meditations include energy healing and a guided walk on the beach. Combine the CD with a lightly-scented candle and a soft blanket. Voilà! You have the ultimate gift of relaxation. $14.99  (Also available on iTunes.)


Hilton Head Health’s Restaurant Survival Guide

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For many, the holidays provide a variety of challenging food situations, one of which is that we tend to go out for dinner more often than usual. So I thought it would be a good time to review Hilton Head Health’s Restaurant Survival Guidelines. Reviewing and implementing these guidelines will help you stay on track to make good choices thoughout the holiday season.

Managing difficult situations starts with having a good plan, so here are a few things you can do even before you leave the house:  If given the opportunity, you choose the restaurant. If you are like me, there are a few of my favorite restaurants where it’s easier to make better choices than others. Here in Hilton Head, I can eat well at Bonefish and not so well at Jim and Nick’s Barbeque. If you end up going to a restaurant you are not familiar with, see if their menu is available online. If it is a national chain, chances are the nutritional info will be available as well. Review the menu and decide what you are going to order, you won’t even have to look at the menu. Have a fit bite (formerly known as a metabo meal) a couple of hours before you go out. A growling stomach is the enemy of healthy choices and mindful eating. Finally, leave a couple of minutes early. If you feel rushed or stressed when you get to the restaurant, you’ll eat that way.

When you get to the restaurant, take a couple deep breaths, review your goals and how making healthy choices will help you reach them. If you must check out the menu, this is the perfect time to put the “Unwise, Better, Best” phrase into practice. Scan the menu, mentally categorize the options, ask the server for help if need be. You don’t necessarily have to make one of the best choices, but there is probably one of the ‘better options’ that you could be happy with. Speaking of making better choices, that is harder to do after a glass or wine or two. Keep in mind that “resolve dissolves in alcohol”. If you want an alcoholic beverage, enjoy it after you have placed your order.

Don’t hesitate to personalize your selections, requests like sauce and salad dressing on the side or veggies steamed plain are common and reasonable. Most restaurants are happy to accommodate them. Since restaurants tend to serve such large portions, go in with a strategy to manage them.  Perhaps you could split an entrée, ask for half to go (server brings you half the meal for you to enjoy at the restaurant and brings the other half boxed for you to take home when you are leaving) or order the 6-8 oz. steak instead of the 12 oz. portion. Once the food is served apply the mindful eating techniques you have practiced with Lisette. (if you’re a past Guest) concentrate on eating slowly and savoring every bite, including dessert if you choose to indulge. Finally, during  holidays you might be going out with family and friends you may not often see, make the main goal of the dinner to enjoy their company.

The point of all of this is NOT to order miniscule portions of something you don’t like; you don’t want to leave a restaurant hungry and feeling deprived. That will only set you up to make poor choices later on. The goal is to leave the restaurant feeling satisfied after enjoying a flavorful, portion managed meal that will keep you moving toward achieving your important health goals, even during the challenging holiday season.


Fave Holiday Foods and Fitness Moves

It’s that time of year again! The Holiday Season seems to come and go so quickly that you just have to eat all your favorite holiday foods before you have to jump back into your health and wellness routine. But have you ever thought about what you’d have to do to make up for those extra, delicious holiday calories? You may want to rethink that second helping or substitute your traditional favorites with some healthier options, once you take a look at the type of workout it takes to expend your holiday intake.

Fave Holiday Dish: Stuffing (1 cup)
Calorie Count: 352
Exercise: 35 minutes Jump Rope

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Fave Holiday Dish: Turkey and gravy
Average Serving Calorie Count: 270
Exercise: 30 minutes of Lunges

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Fave Holiday Dish: Slice of Pumpkin pie
Average Serving Calorie Count: 323
Exercise: 230 burpees

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Fave Holiday Dish: 1 Sugar Cookie
Average Serving Calorie Count: 113
Exercise: 375 Push ups

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5 Tips to Stay Fit During the Holiday

It’s that time of year again, when your regular schedule is busier and your fitness schedule gets pushed aside. You’re travelling more and time just seems to fly by so quickly. Don’t lose your new healthier lifestyle just because the holiday season has arrived. Carry your momentum through these last two, food-filled months of the year. Stay active with these 5 fit tips so you can reach your wellness and weight loss goals and create new ones for the New Year.

1) Plan Your Workout Schedule before the Holidays arrive:   What do traveling, gift shopping and exercise all have in common. They all require a pre-determined plan in order to be completed with upmost success. Before the challenge of staying active even arrives, come up with a plan of how you can combat it and be specific. What type of exercise will you do? Where will you Exercise? What equipment do you need? When will you exercise? How long will you do it for? How many days/week will you exercise?

2) Prioritize Physical Activity in your life: When times get busy, do you stop bathing? Do you stop sleeping?  Do you stop brushing your teeth? Do you stop eating? If your answer to that is no, then you probably enjoy taking care of yourself. Staying active is arguably the single best thing you can do to take care of yourself. Make it a priority to get in at least 30 minutes of physical activity each day. Even if it is broken up into three, 10 minute sessions, that is great!

If your answer is yes to the question above, then think of prioritizing physical activity as a great way to motivate yourself to bath again, sleep again and eat right again. Oh, and it might not be a bad idea to start brushing your teeth again, too.

3) Use it as a Stress Reliever: Stress is a reality in our lives, but during the holidays it’s almost inevitable. Stress is a physiological response to real situations that happen in our lives. Too much stress can cause poor decision making skills, frustration, sadness, and even anger. The great thing about exercise is that it generates a different physiological response that releases serotonin, dopamine, and other hormones that make us feel good afterwards. This results in having more clear decision making skills. What better time to start managing our positive decision making skills than during the holidays!

4) Do Body Weight Exercises: One of the easiest excuses to use when the weather gets bad is “there is nothing to do and no time to do it.” Body weight exercises are a great way to terminate that excuse. There is never a time when you don’t have access to your body. You need very little time and can use limited space. Here’s an example of a workout you could do in the convenience of your own home or even in a small hotel room, without any equipment.

Repeat these movements continuously for 10 minutes:

20 Jumping Jax

10 Body Squats

10 Push-ups against a wall or on the floor

20 Second Plank

5) Wake Up and Work Out: It is great to have intentions of doing something active. But unless it actually happens, those intentions don’t help you. In fact, those intentions can lead you to disappointment. Working out first thing in the morning is a great way to make sure you get your needed exercise for the day. After all, it is your number one priority and all you need is your body to perform it! Now that you can think more clearly and make more positive decisions, you can now more effectively execute the plans you made for the rest of your day!

Enjoy your holiday season from Hilton Head Health!


Bermuda Triangle of Food Holidays

Now that the triad of food-centered holidays is surrounding us, it can be difficult to follow the healthy routines we’ve created for ourselves to follow. All the leftover Halloween candy along with the pies, turkey and extra calories in the coming weeks are enough to push us into the eye of the storm. But there are subtle ways to overcome these temptations and make it out of the Bermuda Triangle of food holidays without sacrificing all our health and wellness goals.

Surviving the Food Holidays Tips:

  1. Setting Intentions: Before attending any dinner or event decide how you want to feel at the end of the evening. Setting an intention helps enhance healthier decision-making.
  2. Out of Sight Out of Mind: Minimize environmental triggers by socializing away from the food.
  3. Buffet Reconnaissance: Survey all the available food at a buffet-style dinner before picking up your plate. This way you will know exactly what you want before having to walk the gauntlet.
  4. Bring Insurance: If you offer to bring a dish to a party, bring something you know is on your food plan, thus ensuring you have at least one healthy choice.
  5. Check-In: Mid-meal check in with your fullness level. Let your head catch up with your stomach with a 3-5 minute eating interlude.
  6. Feed Your Brain: Your brain is primed for pleasure when it comes to holiday meals. Help your brain reach satiety faster by taking several bites of the part of the meal that you like the most. This is not the time to save the best for last.
  7. Turn Down The Volume: Make a commitment to enjoy your first go-round of yumminess. Decide not to go back for seconds all through the holiday season in order to minimize volume eating.
  8. Wine Warning: Minimize calories and unhealthy choices produced with alcohol consumption by having a non-alcoholic drink spacer between cocktails. Try sparkling water with lime in between each glass of wine.
  9. Be Leftover Savvy: Take or package all your holiday leftovers in single portion containers so that you won’t be tempted to overeat the following day.
  10. Last But Not Least: Holiday meals as special as Thanksgiving come only once a year so savor every bite by focusing on mindful eating. Give the food the reverence it desires. Put your fork down in between bites. Take in the sight and the aroma of the meal before diving in. Reflect on gratitude for the bounty before you.

Happy Holidays!


Bob’s Healthy Book Review

If you have been to Hilton Head Health in the last few years, and sat in on my Portion Control class, you might remember that I often referred to a book entitled Mindless Eating. This book is incredibly relevant for those focused on weight loss, healthy living and developing a healthy diet plan. Brian Wansink, Ph.D. and the Cornell University Food and Brand Lab Director, wrote this must-read book based on hundreds of studies and experiments he conducted looking at what factors influence what and how much we eat. His research clearly shows how our environment strongly and unconsciously impacts our eating behavior. As a result of your visit to H3, I hope many of you have taken steps to create an environment that helps manage your portions more effectively, such as: getting smaller plates and glasses, keeping ‘less healthy’ treats out of sight and more healthy foods around.

Since then Wansink, dubbed the “Sherlock Holmes of food”, has continued his research and just released his new book entitled, Slim By Design. Wansink suggests that the most effective way to manage weight and maintain weight loss long-term isn’t to tell people what they should or shouldn’t do but to help them set up their living environment in a way that will help them lose weight naturally.  He not only shares new and surprising research, (who would guess that the color of the plate you use could influence how much you serve yourself by almost 20%) but provides specific recommendations as to how you can use that information in the areas where most of our food decisions are made: the home, restaurants, grocery stores, your work place, even your kids’ schools.

I am looking forward to incorporating this new information into the Portion Control class here at H3, but why wait until you come back to get the benefit? Pick up the book and get started creating the environment that will help you become Slim By Design! Do you have a favorite weight loss or wellness related book?

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H3 Top 10 Must-Have Healthy Ingredients

HiltonHeadHealth Lecture  2 640x427 300x200 H3 Top 10 Must Have Healthy Ingredients

Common scenario: A mother with a family of four has chosen 4 to 5 healthy recipes that make up a healthy meal plan for the upcoming week. She purchases everything from the grocery store, returns home and starts meal prep. By mid-week, she starts to notice certain foods are going bad; but, she has plenty of leftovers and limited time to use everything before it hits the trash can. Another trip to the grocery store is needed and it just adds another item on the “To-Do List.”

At Hilton Head Health, we value nutrition and a healthy meal plan as a the key to a healthy lifestyle.  What may be missing in one’s healthy lifestyle is practicing the concept of cross-utilization. Similar to the scenario above, one can make every intention to prepare great recipes, but it can get overwhelming at times and certain foods can be wasted. Cross-utilization is taking one ingredient and/or segment of a meal and using it in another way throughout the rest of the week. Awesome, right? The 10 ingredients below are not only healthy ingredients, but are easily used in multiple ways to be incorporated to any healthy meal plan..

5 Healthy Ingredients to Keep in your Pantry:
Sweet Potatoes: Rich in cancer preventative carotenoids as well as dietary fiber, vitamin C and potassium. Use these within 3-5 weeks in the following ways: baked sweet potato fries, mashed sweet potatoes, roasted sweet potatoes, sweet potato soufflé with tofu, or a simple baked sweet potato with a touch of ground cinnamon and a pinch of salt.
Oats: This whole grain can be used to make oatmeal, homemade apple and oats granola bars, pumpkin oatmeal pancakes or mixed into a healthy smoothie to help bulk it up. Oats are packed with soluble fiber (think intestinal and heart health) and beta-glucans (shown to inhibit tumor growth).
• Extra Virgin Olive Oil: Use this oil to sauté vegetables, sear salmon and other protein sources, incorporate into a vinaigrette dressing, roast Brussels sprouts or as a light sauce to a pasta dish. One tablespoon of EVOO is 120 calories so one can’t be too heavy handed; however, olive oil has been ingrained into the heart-healthy Mediterranean diet for years and seems to be working just fine.
• Quinoa: This whole grain is actually more like a seed. Uniquely, it is a complete protein as it contains all of the amino acids essential to get from food. There is red quinoa, black quinoa, quinoa flakes and even more varieties that one can incorporate as a breakfast cereal, pilaf with dried cranberries and toasted pecans or combined with black beans and vegetables to make a vegetarian burger.
• Spices: As most people have busy lives, cooking can sometimes go out the door. Using different seasonings and spices such as salt-free Mrs. Dash blends, onion powder, garlic powder, paprika, saffron, Italian blends, cinnamon and nutmeg can transform bland but easy dishes into something special. Try roasted potatoes with garlic/onion powder, baked Italian seasoned chicken breast or turkey meatballs incorporating garlic powder, paprika and a touch of salt.

5 Healthy Ingredients to Keep in your Refrigerator:
• Eggs:  The incredible edible egg is great for omelets, frittatas, scrambles, poaching and more. As most of the protein is found in the egg white, the yolk is a source of Vitamin B12, choline, Vitamin D and more. Added bonus—eggs are quick to cook and stay fresh all week long.
• Yogurt (Regular & Greek): Greek yogurt tends to have more protein per ounce, but traditional yogurt is still a great way to consume high quality protein as well as calcium and Vitamin D. Use non-flavored yogurts for breakfast parfaits, blended and seasoned for dressings or smoothies, incorporated into traditional baked goods or as a simple snack between meals.
• Cruciferous Vegetables: Ideally, you would want to use these within 3-5 days, but make sure to stock your refrigerator with broccoli, cauliflower, Brussels sprouts and cabbages. These are nutrient powerhouses as they are high in fiber, vitamin C, glucosinolates, and folate (great for our body’s cellular regularity). Prepare broccoli cabbage slaw, roasted paprika seasoned cauliflower, sautéed Brussels and onions and more.
• Spinach & Mixed Greens: Spinach is so versatile– it cooks down for omelets, side dishes or into a stuffed chicken breast. Use this green in salads along with other mixed greens to get a variety of textures and nutrients—one can’t go wrong with something so low in calories but high in fiber, folate, carotenoids, vitamin K and more.
• Mixed Berries: These may go bad relatively fast in the refrigerator, but one can easily individually quick freeze berries and keep them around for months. Blackberries, raspberries, strawberries and blueberries are the ones most commonly seen, but try using them in different ways: spinach and berry salad, strawberry smoothie, blueberry chipotle sauce or baked berry ricotta strata.

We hope that you found this list of healthy ingredients to keep in your fridge helpful! Which of these ingredients do you use in your meal planning?


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