Archive for the ‘Uncategorized’ Category

by Jeff Ford

February 19

9:17 am

Coaching Corner: Own Your Deadlines

Most of us live our lives one deadline at a time. Maybe it starts with making breakfast or packing before work, get the kids to school, drive to work, lunch break, finish up work, attend an exercise class, pick up the kids, cook dinner and maybe just maybe have thirty minutes to yourself before bed. Have you ever felt like you get in this zone where you’re simply meeting deadlines? How many of those deadlines do you truly own?

What I’ve found is that some weeks can get like this, where we get into what I like to call auto-pilot mode. This is where you just hang on for dear life hoping that you’re not going to crash and burn before Friday hits. Ring a bell? I am pretty sure we’ve all experienced a week of this nature.

What matters here is that we need to stay out of this mode as much as feasibly possible and prepare for the auto pilot week. When a week like the one described above hits, what’s your game plan? Do you hang on for dear life or have you prepared yourself to remain focused and put your health as a continued priority? For me there are a few non-negotiable deadlines that I always seem to own. These deadlines include sleep, the evening salad (I’m a creature of habit) and obviously my workouts.

Remember this: we make time for the things that are important to us … Own Your Deadlines.

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by Chef Jen Welper

February 18

9:20 am

No Comments

Spice It Up!

Healthy food does not have to be bland or boring! Give it some love and add seasoning of any sort. I like using fresh herbs because of the quality of flavor it adds to my food. Think of things such as grilled chicken breast, but with fresh thyme, pepper, salt, and a squeeze of lemon. Mmmmm, sounds a little more exciting than good ole grilled chicken. What about making baked chicken parmesan and adding oregano, basil, thyme, garlic, salt and pepper. Mmmmmm even better.

Now let’s think about some smoky sautéed shrimp with cayenne pepper, paprika, oregano, onion powder and garlic powder. And maybe a pinch of salt, nothing bland about that combo is there.

Give your food the love it needs for you to love it back! Using various spices and herbs can make a huge difference in your typical healthy steamed vegetables. Making a brown rice pilaf, could be jazzed up with scallions, onion powder, fresh thyme and a little salt and pepper. Using a mixture of fresh and dried is always okay. Remember the benefit of using fresh over dry is the quality of flavor. Make sure that you add dry ingredients at the beginning of cooking and fresh toward the end. Things such as thyme, rosemary and sage, can be added in the earlier stages as they are slightly tougher herbs.

So go ahead and give your food some love and spice it up a bit. Here are some of my favorite seasonings!
Fresh: Sage, thyme, rosemary, dill, basil and cilantro
Dried: Onion powder, garlic powder, cayenne powder, paprika, cumin, coriander, basil, oregano, sage powder, lavender, chili powder and nutmeg

The best way to learn is to try, so give it a shot and write down what you do every time, you might become a seasoning master!
Have fun and give that healthy food some love!

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by Bob Wright

February 16

9:47 am

2 Comments

Aloha, H3!

Well, as many of you have guessed, I am in Hawaii, specifically the Big Island. For those of you who have never been here (like me prior to this trip), it is everything you have heard about and more. If you are wondering what has been my favorite thing so far, it’s tough to say. The competition is stiff: snorkeling next to Capt. Cook’s grave, gazing at the cliffs of Pololu, body surfacing at Hapuna Beach, or lunch with my beautiful wife on Valentine’s Day at a mountaintop ocean view cafe. Ok, lunch with my wife wins, but it’s all been great!

The snorkeling trip was a close second. It started a little rocky when, as I fell back into the water from the boat, I somehow lost my snorkel. Not one minute before Capt. Cathy asked us to be very careful because the owner of the boat was getting upset because novice snorkelers were losing his equipment. Fortunately, Robert dove down and retrieved my snorkel. Yes Robert Moore, H3′s CEO felt the need to chaperone us. As a 30 year resident of Hawaii, he not only planned the trip for us he has been our personal tour guide. It’s great to have a local’s perspective to help us navigate through all the options. But back to snorkeling…breathtaking, crystal clear water, thousands of tropical fish including the beautiful Humuhumunukunukuapuas, the state fish of Hawaii. As some of you might know, I love to fish! So at first, I was on a quest to find the biggest fish in the cove. I was frantically searching when I thought of Lisette’s class on the importance of mindfulness or “being in the moment”. This was not the time to look for the biggest fish, it was the time to savor the moment and take in the unbelievable underwater scenery.

Read the rest of this entry.

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by Alicea Glover

February 15

4:09 pm

1 Comment

Where’s Bob?

We’re on the hunt for Bob Wright! Last year we celebrated 30 years with the “Wright Stuff” for Bob Wright’s 30th anniversary with Hilton Head Health. During the celebration, Bob was given a trip to…. well, if we told you that wouldn’t be much fun. Based on the clues and pictures below, let’s see if you can guess where in the world Bob Wright is!? Join in on the fun by posting your guess on the Hilton Head Health Facebook page and stay tuned for a special post from Bob Wright in… you thought I was going to ruin the surprise?

Where in the world is Bob Wright?

Pupu Platters are considered a specialty of the area.
The highest record temerature is 96° F and the lowest is 54° F.
It’s home to the longest city in the world.
It’s the former home of one of our H3 Team Members.
Gorgeous View

Muscle Man!

Don’t forget to check out tomorrow’s post from Bob Wright on location!

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by Alicea Glover

February 14

5:07 pm

No Comments

For Chocolate Lovers

As many of you know, chocolate is my weakness. In honor of Valentine’s Day, the one day a year when I will allow myself to eat chocolate guiltfree, I’d like to re-visit a post from Amber Schadwick on the health benefits of chocolate. Remember to use moderation, not to deprive yourself and to stay focused on your goals. Happy Valentine’s Day!

Today chocolate is used to satisfy a sweet tooth. However, recent research highlighting the health benefits of chocolate might just enlighten and persuade you to explore the world of chocolate a “bite” more!

Much of the recent research suggests that the consumption of chocolate, in moderation, may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants our bodies necessitate. But all chocolate is not created equal, and not all types of chocolate offer these health benefits. So although your choice in chocolate bars can’t change the world, and they indefinitely should not replace other healthy food options, chocolate can be a healthy treat if you choose wisely.

The following is a cheat sheet for you to follow when “choc-ing it” up for your health!

Good for Your Health	Leave it on the Shelf
“70% Dark Chocolate”	“Milk chocolate”
Cocoa butter	Partially hydrogenated oil
Cocoa liquor	Natural or artificial color
Sugar or cane juice	Corn syrup
Dairy-free	Milk, milk fat, or lactose
Cocoa powder	Dutch processed or Alkalized
Thick, tight wrapper	Thin wrapper or exposed to light
Glossy, dark or smooth texture	Blotchy, streaky or rough texture
Organic	Conventional (no distinction)

Reference: www.sparkpeople.com

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by Amber Shadwick

February 10

4:18 pm

1 Comment

Friday Fitness: H3 Half

This Saturday, February 11^th is the Annual Hilton Head ½Marathon, 10K and 5K… and guess what?… H3 guests and staff will be there!

Therefore, this Friday’s Fitness Challenge is for you, H3 Alumni and H3 supporters, to support your H3 family. Whether you join us in running or walking a 5k (3.1 miles), 10k (6.2 miles), ½ marathon (13.1 miles) and or perhaps you just head to the gym to complete a treading workout- we challenge you to add some additional miles to your weekend regiment. Do this in energetic efforts to show your support for our runners and walkers tomorrow!

Please post your mileage below!… We want to know!!!

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by Amy Kelderhouse

January 29

9:34 am

No Comments

Coaching Corner: Pin It!

A new class that I teach here at Hilton Head Health is called Health Tech 101. It is an overview of different technologies that can help us live a healthy lifestyle. It includes a variety of technologies such as tracking gadgets, websites and applications for smart phones. I have had a lot of fun researching this class as there are so many cool things out there that can help us be successful in achieving our goals.

One of my new favorite websites is called Pinterest. It is essentially an online pinboard. Pinterest allows you to save content that you find on the internet or from other people’s boards and add them into your categorized boards. So how can we utilize this in moving forward with our health and wellness goals? These boards can provide a unique visual opportunity to create images of what you want to achieve, why it is important and what we can do to get there. It provides the opportunity to save the things that are important to us and make up who we are.

So how do I begin pinning? First, check out our H3 Pinterest page. Here, you can get an idea of what you can do with your pin boards and start collecting some ideas. Second, get signed up. Pinterest requires you to request an invite or if you know someone who is a member, they can send you an invite. And then get creative!

Think of what your life purpose and vision are and find ways to express this on your boards. When we know what is important to us and what we want out of life, this gives us a clearer picture of the path we want to walk. It allows us to stay focused on what is important, gives us a direction for making decisions, and let go of those things that do not bring us closer to what we want or who we want to be. This allows for a higher level of self-awareness and clarity.

Suggestions for board themes:

Life purpose and vision
My goals- you could break this down into long term and short term
Values- those things that are important to me and build up my character
Encouraging quotes
Motivation- things that motivate or inspire you into action
Healthy recipes
Fitness ideas

Have fun! This is a cool opportunity to explore new ideas. As you are finding new ideas, workouts, and recipes online, please be cautious before implementing anything new or extreme. Ask yourself “what would H3 think about this idea?” or contact us with your questions. We would love to be a resource for you as you are finding the best strategies for being successful in the home environment.

After creating your pinboards:

Review them at the beginning of your day. This is a great way to start a new day. Begin by looking over your vision and reconnecting with what it important to you. Then review your values and find one of your motivational quotes that stands out as a mantra for your day. Follow up by reviewing your goals and pick one thing you can do today to move your forward with a goal.
Write these things down and review throughout the day. Once the day begins it is easy to forget our resolutions for the day. Review your boards or notes during the day to stay focused on what you are working toward.
Keep going! Try new things and seek out new opportunities to live a healthy and active lifestyle. Try stepping out of your comfort zone. One of my favorite quotes that I found on Pinterest reads: “We cannot become what we want to be by remaining what we are.”

Check out an example of one of Hilton Head Health’s Pins posted to Pinterest below:

This entry is filed under Uncategorized.

by Jeff Ford

January 22

5:55 pm

7 Comments

Coaching Corner: You Control Courage

When you get into a funk it can be very difficult to get out. We start to look at things we’re not doing right and tend to minimize the pursuits that we’re exceeding expectations at. We’ve all been there, where you catch yourself saying things like “Oh if I had only done this, or man if I had done it that way it would have all turned out.” If this hasn’t happened to you, you’re lying to yourself.

I know in my heart I’m guilty of this at times. Even over the course of a day. If you’re a person who expects nothing but 110 percent out of yourself expect this to happen. In fact what I am telling you today, anticipate it. All of you out there making behavior changes this thinking is typically inevitable if you’re stretching the status quo. The question is how do we shift the thinking?

I like to call this thinking the “un-controllable” blame game. When we start to go back in the past and get bummed out about things that have happened or didn’t happen, we start playing a game that allows for no winners. We begin analyzing outcomes and situations that are no longer controllable. We may even go so far as to let this effect our present.

As the simplest suggestion today, we have to have courage to look at only what we control. We can’t control the outside environment (or its terrible fast food restaurants), we can’t control how our friends act; we can’t solve someone else’s problems. We can only control ourselves.

I am a big believer in these two statements #1 We alone control our own happiness, If you want to change something, change it. #2 Whether you think you can or think you can’t your probably right. (At times, I’ve even go so far to believe that if you think you’re going to get a common cold you probably will … anybody been there?)

Takeaway from today: Don’t let yourself get into this unwinnable game. Re-focus your energy on the things you can do today and the things you can control in the future.

Fortunately enough, I am lucky enough to have a guest back this week (for a whole month) who gave me the courage to find this perspective. I wear a bracelet that she gave me on my right hand and look at it when it becomes necessary. It has symbol on it that means courage. My take: I need to have courage in my life to focus on the present, courage to succeed, but more importantly courage to fail and become stronger.

This entry is filed under Uncategorized.

by Alicea Glover

January 18

4:45 pm

No Comments

Life: In the blink of an eye

As someone who tries to be conscious of my eating and lifestyle habits, I often think about how the little things can lead to big change. Putting that same thought process on the concept of life, however, had me thinking. When was the last time you sat down to think about how one small action can vastly impact your life or someone else’s? Check out this infographic from Medical Billing and Coding. Not only did it make me want to be more mindful of all my actions but it also made me thoughfully reflect on my priorities.

Via: MedicalBillingAndCoding.org

This entry is filed under Uncategorized.

by Amy Kelderhouse

January 15

9:38 am

No Comments

Changing the World

I love reading about the lives of great leaders. I am constantly inspired by their road to success, and very often that road is filled with hardship and potholes. Their perseverance and growth through challenges offer a great example to all of us goal setters that life is not easy and that true, lasting and worthy change requires work but the reward for hanging in there can be huge.

Tomorrow is Martin Luther King, Jr Day. He was one of the greatest and most effective leaders in our nation’s history and he did it all through nonviolence and peace. He began with a dream which grew to reshape our nation. He is a great example that we should live a life of action and not reaction. We can model the great example of MLK in our daily lives. The small steps and successes in the little things can impact your life and the lives of those around you in ways that you could not even imagine. Know that you can change the world through brightening the world around you through small, thoughtful actions.

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” - Martin Luther King Jr.

Here are 15 things that you can do to change the world by living a life of action.

Hold the door open for someone
Compliment or say something kind to server
Use a person’s name when speaking with them. As Dale Carnegie says, a person’s name is the sweetest word to them.
Smile. You have no idea the wide and lasting effects of this small action.
Pick one thing that you do not use and donate it.
Throw away trash that is on the ground or straighten up a shared environment such as the counter of the break room.
Every morning think of someone who you know well or very little and send them love and well wishes for their upcoming day.
Reach out to someone through email, Facebook, Twitter, anything! There are so many methods to contact people now just to say hello!
Forgive someone and mean it.
Read something inspirational. Expand your world and you will reflect that into the world around you
Bring own shopping bags to the grocery.
Call a friend
Really listen to someone. Practice active listening and reflect back what you are hearing to show that you are really taking in what is being said.
Research a cause that you value and make a donation to the effort.
Genuinely thank someone in your life for who they are or what you have learned from them.

As you can see these ideas are not earth shattering but they can be life changing. Isn’t true that it can be the small things in life that we value the most?

This entry is filed under Uncategorized.

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