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.
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Posts Tagged ‘healthy choices’
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December 22nd, 2009
Wright from the Source: Brain Food /// No Comments ///
By Cheney
By: Bob Wright, H3 Director of Education
What’s good for your heart, is good for your brain.
If that sounds familiar, you probably heard it the last time you visited H3. That’s good news because many people believe that Alzheimer’s and other forms of dementia are caused primarily by bad luck, genetics is just an inevitable consequence of aging.
They are not a normal part of aging, and while bad luck and genetics undoubtedly play a role, lifestyle factors such as diet, exercise, blood pressure and cholesterol among other have a big impact as well.
Take a look at these two short videos from Medline Plus to get some ideas of how you can take steps to lower your risk of Alzheimer’s and other forms of dementia.
Fish and Dementia and High Blood Pressure and the Brain
/// No Comments ///
December 17th, 2009
Wright from the Source: Fruits & Veggies /// 1 Comment ///
By Cheney
By Bob Wright, H3 Director of Education
If there is one thing we know beyond a shadow of a doubt, it is that fruits and vegetables are good for us. Yet only 23% of us consume the recommended minimum of 5 servings a day.
According to a recent CDC report , fewer than 15% meet the target of getting a variety of different color fruits and vegetable. The evidence is over whelming, a diet rich in colorful fruits and vegetables lower the risk of virtually every chronic disease, including obesity.
If you are one of the few meeting the guideline congratulations, keep up the great work. If you are among the 85% that are not, WHAT ARE YOU WAITING FOR. Start today.
For great recipes, check out the member’s only section of our website.
For more information about the many benefits of fruits and vegetable and other tasty recipes go to www.fruitsandveggiesmatter.gov and www.aicr.org (American Institute for Cancer Reseach.)
/// 1 Comment ///
December 16th, 2009
The Worst Food in America /// 2 Comments ///
By Cheney
By Adam Martin, H3 Fitness Director
The Worst Food in America
Outback Steakhouse Aussie Cheese Fries with Ranch Dressing
2,900 Calories
182 g Fat
240 g Carbs
It’s the caloric equivalent of consuming 14 artery-bombing Krispy Kreme Donuts! Even if you split this ‘starter’ with 3 friends, you’ll have downed well over a meal’s worth of calories. I imagine this alone could feed 10 Victoria Secret Model’s for 10 weeks. What other depression inducing platters can you think of?
(Source: Men’s Health)
/// 2 Comments ///
December 7th, 2009
Exercise YOUR Motivation /// No Comments ///
By Cheney
By: Jeff, H3 Program Intern
Note: This is Jeff’s last week here as a Program intern at H3. We will miss him greatly — and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the ‘real world’.
There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.
Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.
We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.
For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.
1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”
2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!
3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.
4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.
5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.
6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.
7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.
8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.
9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.
10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!
That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:
“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”
~Bill Phillips~
/// No Comments ///
November 19th, 2009
Hilton Head Comedy Club: A Healthy Hit /// No Comments ///
By Cheney
By: Jeff, H3 Program Intern
Thursday night’s about to strike, what to do!? We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.
Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club. The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out. Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best. To say the least, the outing has been nothing short of another healthy hit!
Last week's BONK Show at Hilton Head Comedy Club
A Healthy hit, how so you ask? Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware. Check out our 4 – 3 – 2 – 1 countdown:
Physical Health Benefits:
1. Boosts Immunity. Increases immune cells and decreases our stress hormones.
2. Decreases Pain. Laughter triggers endorphins they may temporarily relieve pain.
3. Guards Against Heart Disease. Improves our blood vessel functioning while increasing blood flow.
4. Muscle Relaxation. One solid bout of laughter relieves tension and stress for up to 45 minutes.
Mental Health Benefits:
1. Alleviates Anxiety and Fear. When you laugh there’s no way to feel sad, angry, or scared!
2. Elevates Mood. Who doesn’t feel splendid when they are laughing?
3. Reduces Unnecessary Stress. An opportunity to relax, allows us to focus and be in the moment.
Social Health Benefits:
1. Enhances relationships and group connections. Keeps them fresh and exciting, creates an emotional sharing effect.
2. Does away with conflict. Lets us stop judging, criticisms and doubts fly out the window.
Number one:
1. Laughter is versatile and contagious. No matter what’s going on in our lives a simple smile goes a long way. Plus it’s fun, free, and easy to execute!
Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?
Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!
For more information about the Hilton Head Comedy Club go to:
http://hiltonheadcomedyclub.com/
Reference:
“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm
/// No Comments ///
September 22nd, 2009
Snack Attack: The Bar Exam /// 1 Comment ///
By Cheney
Guest Post from Jeff Ford, H3 Program Intern
As Americans we are always on the go, things to do people to see right? The only problem with keeping our commitments and sticking to these busy schedules is sometimes our lifestyles seem to throw our nutrition on the back burner. In all honesty it’s no ones fault, just the way life is!
With school now back in full session and work beginning to pick up, it becomes very difficult to make the right choices or even have time to grab a snack.
Fruits, vegetables, and unprocessed foods will ALWAYS be the preferred route, but today I’ve got some great alternatives when time doesn’t allow for that H3 Metabo or cutting up them apples, and sprinkling that cinnamon.
Over the years, I have tried many nutrition (snack and meal) bars each with their own unique flare. I have grown accustom to choosing the healthiest bars whether traveling or switching between college classes.
These are my favorites:
Fiber One – Packed with fiber, 35% of your daily fiber (9 grams) and only 140 calories! The only issue here is one of the ingredients is HFC (high fructose corn syrup), which should be consumed in moderation. Flavors include: oats and peanut butter, chocolate, caramel, apple streusel, and strawberries.
Kashi Go Lean Crunch – Pretty amazing bars, surprisingly low in fat and delicious. These bars are rather new to the scene, but provide superior taste to the previous TLC bars, yet again another great option provided by Kashi. (try the caramel)
Luna Snack, Nutz over Chocolate – I had never heard of these bars, but they look great nutritionally, especially if your looking for a lower calorie option. Trusted and tasteful brand, certainly time to try (I can’t wait)!
South Beach Living Snack Bars – What it lacks tastefully the bar makes up nutritionally, another very nice low-calorie option with minimal sugars.
CLIF Bar* – In one word these bars are … Phenomenal. Great for hikes and other adventures, plus 70% of the ingredients are certified organic. These scrumptious oats can be confused for a candy bar. The only evident concern is definitely moderation because of the amount of sugars. Flavors include: chocolate brownie, carrot cake, peanut toffee buzz, crunchy peanut butter, oatmeal raisin, and plenty more.
PowerBar Harvest* – Much better tasting than the original “PowerBar” and packed with added protein. If you like whole-grains this is the perfect choice for you. Again, watch the amount of sugar, nevertheless a great supplement with time constraints. A few sweet flavors include: double chocolate, chunky cherry crunch, oatmeal cookie, etc.
Odawalla Bar* – Rather new to the scene, yet these bars have made their mark in my mind. Contain nothing artificial – organic oats, bananas, raisins and citrus. Some cool flavors include: mocha walla, superfood, chocolate peanut butter, and more!
* Pair these with a fruit or small salad for an on the go breakfast or lunch!
|
Snack Bars
|
Fiber |
Protein |
Fat |
Sugar |
Taste |
Calorie Rating |
|
Fiber One (140 Calories) |
A+
|
C- |
B |
B |
A + |
B+ |
|
Kashi Go Lean Crunch (150 Calories) |
A- |
A- |
B+ |
C+ |
A |
B |
|
Luna Snack, Nutz over Chocolate (80 Calories) |
D |
C |
A |
A - |
NEW! |
A+ |
|
SB Living Snack (100 Calories) |
B+ |
B+ |
B- |
A |
C |
A |
| On the GO Meal Bars
CLIF Bar (250 Calories) |
B+ |
A- |
B+ |
D+ |
A+ |
C- |
|
PowerBar Harvest (240 Calories) |
B+ |
B |
A- |
D |
B+ |
C |
|
Odawalla Bars (210 Calories) |
B |
A- |
A |
D+ |
A |
C+ |
|
Rating of B = |
3g |
5g |
Sat. < 3g |
<10g |
Preference |
150 |
Honorable Mentions:
Snack:
Gnu Bar – One of Bob Wright’s, H3 Director of Education favorites. These bars can only be ordered online, but contain the highest amount of fiber for the least amount of calories out of any bar by far (130 Cal. 12g Fiber 4g Protein).
Meal:
Larabar Bar – Definitely one of my top bars when I can’t squeeze in a meal, they are simple, but satisfying. Minimal ingredients, the chocolate coconut rocks all-natural dates, almonds, walnuts, unsweetened coconut and cocoa powder.
(220 Calories, 5g Fiber, 5g Protein)
Luna Bar – designed and targeted for women, not going to lie they are very tasty I just feel weird purchasing them. Also, owned by the CLIF Bar company.
(180 Calories 3g Fiber 10g Protein).
So did your bar pass the exam? Hopefully, otherwise it may be time to study up and switch to one of these tasty treats. Lastly, remember these snacks are no substitutes for fresh whole foods or the patented H3 Metabo Meal. These are excellent choices; however should be consumed in moderation.
/// 1 Comment ///
September 4th, 2009
Ain’t nothin finer in the land… /// No Comments ///
By Cheney
Saturday marks the beginning of a new season – COLLEGE FOOTBALL SEASON. Nothing is better in my world than the friendly competition in the SEC (Southeastern Conference).
A Georgia girl at heart (I had a red ribbon on my door when I was born…not the typical pink); it is tough this time of year living in the wonderful state of South Carolina. Just over the river – there are a whole slew of fans that bleed red and black. Here – they cheer for a chicken – I mean, Gamecock. (Have you seen Uga…how could you not love that face?)
Beyond the rivalry, comes the real reason I love college football season…tailgating. A day of celebration – usually with a spread so deep you feel like you are at your grandmother’s house on Thanksgiving. Tents set up all over the campus, or in your living room (if you live as far away as I do), with all the right fixins’.
In honor of this kick-off to the season, I give you H3 Low Country Chili. A fan favorite – this chili is not only healthy, but tasty. So this weekend, even if you don’t make it to the game, have a bowl of this hearty chili and say it with me…
GOOOOOOOOOOOOOOOOO DAWGS…SIC EM!
H3 Low Country Chili Recipe Card
/// No Comments ///
September 3rd, 2009
Writing your pounds off one meal (and snack) at a time…the power of a food journal /// No Comments ///
By Cheney
Guest Blog, Kelly, H3 Marketing Specialist
If you were to add up your calories from yesterday, would you be able to recall everything you ate? And if you could, would you count it all? (Even the few remaining crumbs of coffee cake left behind in the break room – okay maybe it was a baby piece.) You may not think OR may not want to think that it all adds up- but it does.
When I first went off to college, I didn’t gain your typical “freshman fifteen.” Oh no, for me it was more like the freshman thirty (thirty-two to be exact). I didn’t even realize it until the summer after my first year, when I saw a picture of myself and thought- WHO IS THAT? Anyways, I hadn’t realized I’d gained that much weight because I THOUGHT I was eating quite similar to what I had been at home. On top of that, I’ve always been an active person.
My mom was just as baffled (or so I thought) by my weight gain as I was, so she suggested that I log what I ate to see if that’s what had changed (moms always know best AND they’re always right). So that summer, after eating each meal and snack, I would make note of it and record it in my diary at the end of the day. I’ve never been a diary person so this took some major getting used to.
I did this through the WHOLE summer and continued to do so when I returned to college my sophomore year. I soon found that my food diary was the eye-opener I had needed- it was clear that I was a HUGE snacker and not only that, but I would eat HUGE meals (my portions were at least double that of my meals at home).
Needless to say, once I noticed this trend- I cut it out! It wasn’t even that I had much to change, as I continued to eat the same meals- I just watched my portions, and I still had snacks but they were much healthier and much less frequent(!!!).
After my sophomore year (when I had pretty much returned to my normal weight), I stopped my food diary. It’s not something that I think is necessary, but whenever I start to feel like my healthy meal plan is slipping…I’ll start back up again.
Last year, a weight loss study conducted by the Kaiser Permanente Center for Health Research found that participants who kept a food journal lost about twice as much weight compared to those that did not keep one- and not only that, but they sustained the weight loss.
For more information and tips on food journaling, visit WebMD.
/// No Comments ///
August 27th, 2009
TAV: Portabello Mushroom Pizza with Balsamic Pesto Sauce /// 1 Comment ///
By Cheney
Make every night a PIZZA night with our delicious Portabella Mushroom Pizza. Covered in a mixture of cheeses and fresh veggies—this pizza is sure to satisfy your pizza cravings without all of the fat and calories!
Not only are they yummy – but offer many health benefits!
Portabello Mushroom Pizza
Ingredients
- 8 Portabello Mushroom Caps
- 8 Tbsp. Balsamic Pesto (see below)
- 1 Cup Part Skim Mozzarella Cheese, grated
- 1/2 Cup Provolone Cheese, grated
- 1 Cup Canned Artichoke Hearts, drained and chopped
- 8 Black Olives, pitted and chopped
- 1 tsp. Fresh oregano, chopped
- 1/4 Cup Sundried tomatoes, chopped
- 8 Tbsp. Parmesan cheese, finely grated
Preparation
Preheat the oven to 400 degrees. Brush underside of cleaned mushroom cap with 1 tablespoon of pesto. Place pesto brushed caps on a parchment lined baking sheet and roast for 5 minutes. Mix mozzarella, provolone, oregano and tomoatoes together. Remove mushrooms from the oven and fill each cap with a portion of the cheese mixture. Top each with 1 Tbsp. of parmesan. Return to hot oven and bake for 8 to 10 minutes or until cheese has browned. Garnish with a sprig of fresh oregano if desired.
Serving Size: 1 mushroom
Number of Servings: 8
Calories: 160
Fat: 9.75 grams
Balsamic Pesto Sauce
Ingredients
- 1 1/2 Cups Fresh basil leaves (lemon basil is delicious if you can find it)
- 2 cloves Garlic
- 1/4 Cup Pine Nuts
- 2 Tbsp. Extra Virgin Olive Oil
- 1/4 Cup Dark Balsamic Vinegar
- 1/4 Cup Vegetable Stock
- Pinch Salt and Black Pepper
Preparation
- Place basil, garlic and pine nuts in a small food processor and chop until very fine. While processor is running, slowly pour olive oil, vinegar, and stock through the opening and continue blending for 1 minute. Pesto will be soupy, not thick like the traditional style. Remove to a plastic or glass container and add salt and pepper. Store in refrigerator for up to one week.
Serving Size: 1 Tbsp.
Number of Servings: 16
Calories: 30
Fat: 2.75 grams
/// 1 Comment ///
August 26th, 2009
TAV: Mushrooms /// 1 Comment ///
By Cheney
Mushrooms have always been a funny food to me. They grow in the yard, the Smurfs live in them, and certain types can kill you (unless your name is Mario or Luigi)!
I know – I know – mushrooms are not really considered a veggie. But even though they truly belong in the ‘edible fungi’ category – I am still going to highlight them during a Try-A-Veggie post.
However, these little fun-guys (hehe), offer many of the same health benefits as vegetables do.
Composed mainly of water, they are low in calories and sodium, are fat-free and one Portabella mushroom contains more potassium than a banana does! They also have no cholesterol and contain anti-oxidants to support a strong immune system.
Mushrooms are available year-round and there are over 38,000 varieties! Some of the most common types (and the ones that won’t leave you ill) include the button, crimini, shiitake and portabello.
Check back tomorrow for one of our most popular recipes, Portabello Mushroom Pizza with Balsamic Pesto Sauce.
Joke – of – the – Day (Because I couldn’t leave a mushroom post without one!)
Q: Why did the mushroom go to the party?
A: Because he was a fungi.
Q: Why did he leave?
A: Because there wasn’t mushroom.
/// 1 Comment ///
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