Archive for the ‘Nutrition’ Category

Health and Nutrition Experts Weigh in on Weight Loss Myths

Our Health and Nutrition Experts weighed in on the weight loss myths and shared simple healthy lifestyle tips on Power Up Your Health with Ed Forteau. Hilton Head Health Director of Education Bob Wright and Registered Dietician Lindsay Martin talk about decreasing your plate size, why you should hide your danger foods, what to eat before/after a workout and more to help you on your weight loss journey. Plus, they shed some light on a few weight loss myths

Listen to all their health and weight loss tips from episode 31 here:

radio  300x138 Health and Nutrition Experts Weigh in on Weight Loss Myths

 

70-Calorie Skinny Strawberry Ice Cream

Nothing says summertime like smooth, creamy ice cream! But it can be difficult to stay on a healthy track with all the extra fat and calories in average ice cream brands. Since summertime is right around the corner, we decided to share our Healthy Kitchen Skinny Strawberry ice cream recipe. The fresh fruit and touch of honey gives the perfect sweetness without adding excess calories from processed sugar. You can have all the delicious flavor of this summertime favorite without any of the guilt.

ice cream 225x300 70 Calorie Skinny Strawberry Ice Cream

Ingredients:

2 pounds Strawberries, chopped

2 cups Skim-milk

1 cup Half and half

¾ cup Honey

½ tablespoon Vanilla extract

4 each Egg yolks

Method:

• Plan ahead and freeze your ice cream bowl.
• Place chopped strawberries in a blender, blend until smooth.
• In a large sauce pan on medium-low heat combine: strawberries, half and half, skim milk, 1/3 cup honey, and vanilla extract.
• Whisk constantly. Warm milk mixture to about 120 degrees.
• In a separate bowl combine egg yolks and remaining honey then whisk.
• Once milk mixture is warmed, slowly drizzle milk mixture into egg mixture whisking constantly. *This method is called tempering; slowly warm the egg mixture to avoid scrambling eggs.
• Once egg mixture has warmed and about half of the milk mixture is added; add the entire milk mixture and the egg mixture together in a large sauce pan on the stove top. Turn to medium-low heat, stirring constantly for about 5 minutes or until the mixture has thickened.
• Allow the mixture to cool in the refrigerator for at least 1 hour.
• Pour strawberry mixture into frozen ice cream bowl and churn until fairly firm.
• Remove from ice cream bowl and place in an airtight container in the freezer.
• Enjoy on a hot summer day!

Nutrition: 

Serves: 24
Serving Size: ¼ cup
Calories: 70
Fat: 2 grams

 

3 Tips to Being King (or Queen) of the Grill

The weather’s getting warmer, the grass is growing and school is coming to a close, you know what that means? It’s almost outdoor grilling season. The thoughts of fresh grilled vegetables and tender, juicy barbecue comes to our minds here in the H3 Healthy Kitchen. So whether you’re thinking about pulling out the grill this coming Monday for Memorial Day, wating until the first day of summer in June or even holding out until July 4; we want to share 3 simple, healthy grilling tips to ensure the most delicious food comes off your grill this summer.

1. Don’t overcook your meat: This mistake can turn a great cook out into a tough situation, quickly! Have your meat thermometer on hand to check the internal temperatures of your beef, lamb, pork, seafood or ground meat. If you need a quick reference on the best temps, check out our handy dandy chart.

2. Be sure to properly season your meat: Marinate or season any meat at least 20 minutes prior to grilling. Using acidic marinades with white wine, lemon, lime, etc. help to flavor and tenderize meats.

3. Make your own Barbecue sauce: Skip the store bought sauce and  treat your family and guests to the amazing flavor that comes with tasting fresh sauce. Plus, you can enjoy the sauce that much more knowing you created it without all the extra unhealthy calories from those free sugars. Here are 2 of our H3 favorites – Mustard BBQ Sauce and the Original H3 BBQ Sauce.

These are the 3 basic tips to get you into the King of the Grill position with your family. If you want to go a step further, we have best practices for charcoal, gas and electric grills. Test out your new or improved grilling and marinating skills with our Cilantro-Lime Chicken Skewers recipe. Yum.

Chicken Skewers 300x285 3 Tips to Being King (or Queen) of the Grill

Cilantro-Lime Chicken Skewers

Ingredients:

4 4oz. Chicken breasts, each breast cut into 6 pc.

1/2 Fresh pineapple, large chunks

16 Wooden skewers, soaked in water

Marinade:

1 Cup Chicken Stock

4 Fresh limes, juiced and zested

1/4 Cup Fresh chopped cilantro

1 Tsp. Minced garlic

1 Tbl. Extra virgin olive oil

1/2 Tsp. Crushed red pepper

1/2 Tsp Salt

1/4 Tsp. Ground pepper

Preparation:

  • Combine first 7 ingredients for the marinade, then set aside.
  • Arrange chicken and pineapple on skewers, alternating chicken and pineapple.
  • Lay skewers in a single layer cover with marinade wrap and chill, leave to marinate for 30 minutes to 2 hours.
  • Remove skewers from marinade and grill skewers.

Nutrition:

Number of Servings: 4 (4 skewers/person)
Calories: 170
Fat: 4

 

Healthy Cinco de Mayo Recipe: Grouper Ceviche

Happy Cinco de Mayo from the H3 Healthy Kitchen! We have a new recipe inspired by this festive holiday, Grouper Ceviche. For a perfectly, healthy Cinco de Mayo meal under 400 calories, pair this Grouper Ceviche recipe with our H3 Spanish Rice. For a twist on the traditional margarita, treat yourself with our Margarita Lime Cupcakes OR just stick with the classic and enjoy our 100 calorie H3 Skinny Margarita.

DSC 3173 300x199 Healthy Cinco de Mayo Recipe: Grouper Ceviche

Ingredients:

8 ounces Grouper, diced

½ each Avocado, diced

1 Tablespoon Olive oil

½ each Jalapeno pepper, small diced

½ teaspoon Salt

2 each Garlic cloves, minced

¼ cup Lime juice, fresh

½ each Red onion, small diced

1/2 teaspoon Black pepper, ground

2 tablespoons Cilantro, chopped

Method:

  • In a medium sized bowl combine grouper and lime juice, allow to marinate for about 20-30 minutes in refrigerator, or until a cube of fish no longer looks raw in the center.
  • In a bowl mix together; avocado, olive oil, jalapeno, salt, garlic, red onion, black pepper, and cilantro.
  • Add grouper.
  • Serve cold and enjoy!

Chef’s Note: Traditional ceviche consists of raw seafood tossed with an acidic marinade (think: citrus juice or vinegar) that “cooks” the fish. Feel free to substitute other types of seafood; mahi mahi, scallops, or striped bass.

Nutrition: 

Serves: 4

Calories: 130

Fat: 8 grams

Protein: 11 grams

Have a safe and healthy Cinco de Mayo!

 

H3′s Best Blueberry Desserts

Did you know that blueberry pie has it’s own holiday – Blueberry Pie Day? Not only that, blueberry pie also has over 350 calories and almost 18 grams of fat per slice. So instead of blueberry pie, enjoy one of our favorite H3 Healthy Kitchen blueberry-inspired desserts. They’re less than 200 calories per serving and packed with sweet, rich flavors.

Blueberry Clafouti -  We remixed this yummy, French dessert, traditionally made with cherries. It’s less than 160 calories and only 2.5 grams of fat.

blueberry claufouti H3s Best Blueberry Desserts

Blueberry Cobbler – We created a healthier version of this warm, classic dessert with only 135 calories and 4.5 grams of fat.

blackberry cob 300x300 H3s Best Blueberry Desserts

With these 2 delicious blueberry treats, you won’t have to miss out on any of the flavor or the excess calories from blueberry pie. Enjoy!

 

 

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?

 

H3 Sunrise Smoothie by Carrie Adams

Since April is Stress Awareness Month, the H3 Healthy Kitchen decided to share this delicious Sunrise Smoothie recipe.  As you may know, stress can greatly compromise your immune system. The goji berries and the oranges in this smoothie are packed with Vitamin C to help give your immune system an extra boost.

FullSizeRender 225x300 H3 Sunrise Smoothie by Carrie Adams

Ingredients:

2 each Bananas, peeled and frozen

1 each Orange, juiced

1 cup Almond milk, unsweetened

3 Tablespoons Gogi berries

½ teaspoon Ginger, fresh, chopped

Method:

  • Peel bananas, wrap in foil or in a plastic bag, and then freeze.
  • Place frozen bananas, orange juice, almond milk, gogi berries and ginger into a blender.
  • Blend this mixture on ‘ice crush’ until the bananas are broken up, about 30 seconds.
  • Finish on ‘liquefy’ until desired consistency is reached.
  • Serve and enjoy!

Nutrition:

Serves: 5

Calories: 80

Fat: 1 gram

 

How to Pack Your Own Lunch, Like a Champ

At 5 am my alarm goes off. Up and at it I go. Goal one: Put in my contacts. Goal two: Grab all of my belongings for the day and head to my 6 am workout. I have definitely forgotten my fair share of essential items for the day (e.g., you can ask a few of Hilton Head Health’s employees, ha); but one thing I will never forget is my packed lunch. I always bring my lunch box/cooler filled with breakfast, lunch and a few ice packs. After my workout, I have my breakfast within the hour post-training. I wish I could do a hot breakfast every now and then, but I save those for weekends. My two typical breakfast options:

BREAKFAST ONE BREAKFAST TWO
  • ¾ cup 1-2% cottage cheese or Greek yogurt
  • ½ cup fresh berries (whatever is on sale)
  • ¼ cup nuts (cashews, pecans, or almonds)
  • 2-3 T. toasted oats or low sugar granola
  • 1 cup cooked cereal (oats or buckwheat) or ½ cup cooked quinoa
  • ½ cup mango + ¼ cup blueberries
  • 2 T. homemade nut butter (almond or cashew)

Meal Planning Tip:  I portion out 3-4 breakfasts on Sunday.  Grab & Go daily.

 

DSC 3168 300x300 How to Pack Your Own Lunch, Like a Champ

My work day begins and soon enough it is 12 or 12:30 pm and I am ready for some lunch. I typically take a thermal walk after lunch or get in a walk before I eat to clear my head. Chef Karla Williams and Chef Carrie know the drill…I take my cooler to the Healthy Kitchen and I typically sit in one of my favorite H3 rooms while they are prepping for an event.  It is like my own personal demo while I reheat my lunch. I am thankful I prepared most of my lunches on Sunday, just like breakfast. I can’t imagine hitting the 12:00 hour five days a week and not knowing what I was doing for my food.  It is too important for me to forget.  No one “forgets” to eat…it simply isn’t a priority in that person’s life at the moment. Below are a few lunches that are easy to meal prep on Sunday while tasting delicious a few days later. I usually repeat these lunch items a few days in a row for meal prepping purposes and will most likely switch things up once or twice during my Monday through Friday.

WEEK ONE WEEK TWO WEEK THREE WEEK FOUR
  • ½ cup cooked whole grain (rice, farro, etc.)
  • ¾ cup cooked roasted eggplant and onions
  • 4-5 oz. coconut slow cooker pulled chicken
  • ¾ cup roasted sweet potatoes
  • ½ cup balsamic roasted Brussels sprouts
  • 4-5 oz. herb grilled pork tenderloin
  • ½ cooked cilantro brown rice
  • 1 cup stir-fried peppers and onions (seasoned)
  • ¼ cup black beans
  • 3 oz. grilled chicken
  • 3-5 cups spinach
  • ¼ cup blueberries, cherry tomatoes, avocado
  • 2 T. sunflower seeds
  • 4 oz. Salmon (from night before)
  • 2 T. homemade dressing

To some, these lunches may appear more like traditional dinners; however, it is essential to have a balanced and satisfying mid-day meal. These meals carry me through most of my afternoon and I know I have done everything possible to set myself up for success. Put in the effort to create a lunch that you enjoy and I promise everyone will start coming to you for daily lunch inspiration. icon wink How to Pack Your Own Lunch, Like a Champ

 

2-Step Spiced Sweet Potato Smoothie by Carrie Adams

Tired of the same old sweet potato recipes? The H3 Healthy Kitchen has the perfect recipe for you! Make this delicious Spiced Sweet Potato Smoothie for breakfast or a nutritious snack. With only 5 ingredients and 2 simple steps, you can blend up this smoothie in no time!

SpicedSweetPotatoSmoothie3 2 300x300 2 Step Spiced Sweet Potato Smoothie by Carrie Adams

 
Ingredients:

32 oz Soy Milk, plain

2 each Sweet potato, roasted

1 T Honey

1 tsp Cinnamon

1 T Flax seeds, ground

Method:

  • Place all ingredients in the blender.
  • Mix until smooth.

Nutrition:

Servings: 10

Serving Size: 4 oz

Calories: 70 kcal

Fat: 1.5 grams

 

I had an Eating Disorder, then I Received a Rose

It’s 2015 and I am 30 years old. I am 5’ 8’’ wearing shoes and I weigh 131 lbs. I am a size 2 at Banana Republic and a size 6 at Lululemon. In 2004, I was 18 going on 19 years old. My height was the same as today. I weighed as little as 110 lbs and tested at 9.9% body fat. I was a size 0 or extra small—a size 6 would have been extremely baggy. I was entering my first season as a Division I collegiate soccer player and I had an eating disorder.

Why it started?

It began with a speech from a high school track coach discussing leaning up for endurance sports. I internalized this talk as “time to cut out the fat from my diet.”  Skipping my favorite ice cream in the world, Greaters, turned into eliminating oils, fatty meats, peanut butter and cheese from my diet. At that point,I thought dietary fat would literally make me fat and anything containing what I considered too much fat would give me anxiety. Not too many people knew what was going on until I started dropping the weight.

My parents saw me at my first pre-season soccer game and took me home, ASAP. My heart rate lying down was 47 and 60 seconds later I stood up and my heart rate jumped to 88. According to my doctor, my heart had atrophied (my heart had to work too hard just standing) and I was officially told to stop playing soccer until I could get up to 120 lbs. I was frail, weak and completely unhealthy. I was losing my hair and I was always freezing. My energy levels went up and down. I started seeing two different Dietitians and I had weekly weigh-ins with a doctor on campus. I would drink 2 bottles of water before weigh-ins because I knew I hadn’t done what I was told to do. I knew I didn’t look good, but I wasn’t mentally strong enough to comply with what was necessary for my health. Of course I was seeing a counselor on a regular basis, but something wasn’t clicking. I felt completely out of control, yet I still controlled everything.

How I gained back control.

My teammates were amazing. They kept me strong and full of hope. They invited me to church and I went. They invited me to Athletes in Action, a campus ministry targeting collegiate athletes, and I joined them.  At this point in my life, any genuine support felt amazing. Later on in the school year, I signed up for a summer camp conducted by Athletes in Action that would change my life forever. One of the seminars was a female-only seminar. I walked into the room and everyone received a red rose with the same bible verse, “Let the King be enthralled by your beauty; Honor Him for He is your Lord.” Psalm 45:11.

Boom. This struck a chord with me. It felt like a stack of bricks being lifted off my chest and I finally had a taste of what recovery could feel like—a feeling of freedom with the loss of shame and guilt. I learned a lot in the seminar and since then I have slowly grown to better understand and appreciate that verse. I had to give it all to God and lay down my struggles. I was able to replace my eating disorder with a passion for nutrition and helping those that battle with their weight.

Guess what I continue to learn….no one… I mean NO ONE should define themselves by their weight.

No one is defined by their sport. No one is defined by being a regionals contender or being the best athlete in the gym. No one is defined by an idealistic family of two kids, a perfect house and perfect job. It goes much deeper than that and it comes from a place much higher yet 100% by your side when you don’t even realize it. The rose was more than a rose. It was a symbol that I was enough. It was a symbol of God’s perfect love.

During the holidays, it’s easy to get wrapped up into what the next year will bring.  New Year’s resolutions are made and we often strive for something that is either unrealistic or we hope for something within an unrealistic time frame. Instead of figuring out how much weight you want to lose in January or how much you want to squat by March, ask yourself what defines you and how will you let that flow through your life. I realize this is a very open and honest blog post, but I felt it was necessary during this time of the year. Tis the season for lots of roses.

Small Red Rose1 300x224 I had an Eating Disorder, then I Received a Rose

 

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