Smile! Studies have shown that smiling releases endorphins, natural pain killers, and serotonin. Also, when you smile there is a measurable reduction in your blood pressure.
Most Recent
Tags
goal setting food journal consistency diet eating habits healthy foods healthy diet healthy food habits positive thinking accountability challenges walking healthy lifestyle wellness counting calories how to eat healthy motivation healthy choices healthy eating healthy living eat healthy healthy habits hilton head health lifestyle changes working out losing weight weight loss Fitness exercise
Posts Tagged ‘diet’
///
August 12th, 2009
Exercise in Uproar /// 2 Comments ///
By Cheney
Recently, an article in a major media outlet has raised an important health question: Is exercise really an effective means for weight loss?
Jessica Lynn, H3 Director of Program Development has addressed this question with the following letter.
As a member and certified Health Fitness Specialist of the American College of Sports Medicine (ACSM) and a health and exercise professional, I can affirm that the answer is a resounding yes! A vast amount of research has definitively proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight. ACSM just released an updated, evidence-based scientific position stand in early 2009 that proves these exact points.
Further, there is little evidence to the claim that exercising produces hunger so uncontrollable that it leads to weight gain. In fact, a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn’t eat any more food after 40 minutes of exercise than they normally would when sedentary.
Exercise does require effort, and it does require self-control. But when these are combined to form a healthy lifestyle, the rewards are beyond substantial. Economically, expenditures are reduced (the recent Weight of the Nation conference reported that obesity accounts for some $147 billion in health care costs per year); and people lead more enjoyable, more energetic and happier lives.
Even for the non-overweight, exercise provides benefits that no single pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, type II diabetes, and even depression.
Exercise is a health tool we all need, regardless of our weight, and it is my sincere hope that the public takes its importance seriously. Further, advice about weight loss should come courtesy of a qualified health or fitness professional, instead of irresponsible articles that may not showcase the full realm of scientific facts surrounding the issue.
Sincerely,
Jessica Lynn
Director of Program Development, Hilton Head Health
Member/Certified Health Fitness Specialist, American College of Sports Medicine
Read the article here. Looking forward to hearing your thoughts and opinions about this topic!
/// 2 Comments ///
August 11th, 2009
You’re HOW Old?! /// 2 Comments ///
By Cheney
Another year has passed. If I’m lucky, there will be many more to count.
A birthday is about celebrating life – your life. Although many people think of birthdays (or either forget) as a reminder that they’re getting older, we should think of each year as a victory!
As an effort to create a world with less cancer and MORE birthdays, the American Cancer Society and the Culinary Institute of America teamed up to create a healthier birthday cake. A quote from ACS sums it up perfectly,
“Birthday cakes help people celebrate important milestones in meaningful ways. We see a significant opportunity to use the American Cancer Society’s new official birthday cake to inspire people to stay well and lead healthier lives through simple lifestyle changes.”
A healthy lifestyle is the key to reducing your risk of cancer, heart disease and other illnesses. By making small steps to live healthy, you will ultimately improve your chances to live a long and healthy life – and maybe even make it to 100 CAKES!
To make the ACS the official sponsor of your birthday, click here. (You can also download the winning cake recipe!)
I will take this day to celebrate my life and give thanks for my health – and even enjoy a slice of my own [healthier] birthday cake!
/// 2 Comments ///
August 6th, 2009
SMART CART /// No Comments ///
By Cheney
The first grocery trip after returning home from H3 may seem daunting. However, appropriate planning and preparation will see you through to success. Here at Hilton Head Health, we make sure to prep you for your return through our SMART CART trip.
Our Nutrition experts take you on a trip to the local grocery. Not only will you gain great ideas for quick and healthy meals, but you will be able to compare and contrast the options in the ‘unwise, better, best’ categories. You will practice developing a healthy shopping list, experience optimal food selection and learn how to manage the tempting aisles of your favorite store.
Here are a few expert tips on how to get through the grocery store without anything ‘sneaking’ in your cart!
1. Plan ahead. Make a list before going to the store of everything you need for the week. Click here for the H3 Shopping list – just print, check the boxes, and you’re off!
2. Don’t shop when you are hungry or in a hurry – shopping at these times, you are more likely to make ‘impulse’ buys.
3. Shop the perimeter of the store. This is where you will find the healthiest options such as fresh fruits, vegetables, dairy and lean meats.
4. Spend the majority of your time in the produce aisle – make sure to buy fruits and veggies from all colors of the rainbow.
5. Fresh fruits and vegetables are best, but if you are worried about waste, frozen are a great alternative.
6. Stay AWAY from the snack food aisle. Notice how the chips, cookies and sugary sodas are all together in one place! (Better to avoid this aisle all together.)
7. Convenience is worth the extra cost. Individual baggies of pre-cut fruits and vegetables are perfect for packed lunches, snacks and quick salad toppers.
8. Instead of ground beef, try ground turkey breast, ground chicken breast or even soy crumbles.
9. Choose 100% whole wheat pasta and bread. The first ingredient should read whole wheat flour.
10. Learn how to read nutrition labels. Keep an eye on fat (trans and saturated), calories, sugars and sodium content. (Check back next week for a more detailed guidelines on how to choose ‘unwise, better, best’.)
These are just a few tactics to make your shopping trip a success. Do you have any grocery store strategies?
/// No Comments ///
August 4th, 2009
Dining Out Guide: Mexican Cuisine /// No Comments ///
By Cheney
When dining out ‘South of the Border’ style, portion control is KEY! With the temptation of mouth watering nachos and cheesy goodness, Mexican dining can be tough. However, not every Mexican fiesta is off limits, especially if you are ready to ‘translate’ the menu.
Ask your server not to bring out the never-ending Chip Basket. (Out of sight, out of mind) If you choose to have a guacamole or salsa dip – ask for corn tortillas.
Stay away from the Combination Plates, order off the A La Carte menu. Not only will you save a few $ – you can customize your own dinner.
Remember, you are the customer, so don’t be shy about asking to have your chicken grilled or sauces on the side.
Unwise
- Refried Beans
- Hard Tacos (These shells are deep fried!)
- Ground Beef
- Chile Rellenos (Fried cheese and meat stuffed peppers)
- Chimichangas (Deep fried burrito)
- Chalupas (Deep fried dough filled with chicken or meat)
- Nachos
- Cheese Quesadillas
- Churros
- Items topped in queso, sour cream
- Margarita (Can have anywhere between 300 – 700 calories!)
Better/Best
- Soft Tacos with Grilled Chicken or Fish
- Salsa
- Tamales
- Grilled Chicken Fajitas
- Black Bean and Veggie Burrito
- Shrimp Salad
- Brown Rice
- Pinto Beans
- Guacamole (Limit your portion to about 2 Tbsp.)
Are you surprised by where your favorite dish fell?
/// No Comments ///
July 17th, 2009
TAV: Try-A-Veggie /// 3 Comments ///
By Allie
It is so clear in my mind the day when my PE teacher in 7th grade said “I just LOVE vegetables.” I remember thinking to myself “HA! She must be crazy. Who, who, WHO?! likes vegetables. Let’s get real.” Somewhere down the line, I absolutely fell in love with vegetables. Every type, every color, prepared cold, prepared hot, you name it.
Don’t get me wrong, I lived most of my life loathing veggies. They were the 3 B’s: bitter, bland, and just BAD (tasting, not bad for you!). But when I finally realized just how nutritiously valuable they were, I started eating them more. The more I ate, the more I liked! And we lived happily ever after.
Think about it, there is not ONE negative thing anyone can say regarding a veggie in terms of health and nutrition. I have yet to hear anything along the lines of “Live longer by cutting back on spinach.” Or “Don’t eat too many carrots; you’ll spoil your appetite!”
I will write a TAV posting every couple of weeks to give you the low down on a certain veggie. The next time you are in the supermarket, pick it up. You never know, you just might like it. You have to try it first though!
Check back Monday for the first TAV posting!
/// 3 Comments ///
July 14th, 2009
Hello Everyone! /// 1 Comment ///
By Allie
Hello all past, present and future H3 Guests! My name is Allie and I am interning here at Hilton Head Health this summer. You can read more about me in the “About Us” section. Whether you came last week or three years ago or you are hoping to come in the near future, this blog will give you the information to help you stay on track and continue living your healthy lifestyle.
What will be on here?
Posts will feature workouts to try, current events/research finds, tips, guides (i.e. dining out, grocery shopping), recipes, success stories, H3 updates, tutorials, videos and much more—all with a personal touch. However, I want to post what you all want to read! Feel free to suggest content that you would like to see on this blog by making a comment on a post or by emailing me at getinspired@hhhealth.com.
Be sure to check back daily, weekly, or whenever you need a nudge in the healthy direction. Use our blog as part of your morning routine—that way you start your day with the right mindset. Sometimes all we need is a good start to the day.
So please follow me on this journey—to spreading health and happiness!
Take care,
Allie
/// 1 Comment ///
///
