Posts Tagged ‘healthy choices’

by Cheney Maddox

September 4

11:34 am

Ain’t nothin finer in the land…

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?)

UGA

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

H3 Chili

This entry is filed under Nutrition.

by Cheney Maddox

September 3

11:31 am

No Comments

Writing your pounds off one meal (and snack) at a time…the power of a food journal

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.

This entry is filed under Nutrition.

by Cheney Maddox

August 27

4:29 pm

1 Comment

TAV: Portabello Mushroom Pizza with Balsamic Pesto Sauce

portabello mushroom pizza 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

This entry is filed under Nutrition.

by Cheney Maddox

August 26

2:56 pm

1 Comment

TAV: Mushrooms

ButtonMushroom fb TAV: Mushrooms

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.

This entry is filed under Uncategorized.

by Cheney Maddox

August 24

4:18 pm

3 Comments

What’s for Brinner?

H3 Banana Oatmeal Hotcakes

Do you ever eat breakfast for dinner?

If not, here is a recipe so yummy you won’t want to wait until tomorrow morning to try it!

H3 Banana Oatmeal Hotcakes

Ingredients

1/2 Cup Rolled Oats

1 Cup Water

2 Tbsp Light Brown Sugar

2 Tbsp Canola Oil

1/2 Cup Whole Wheat Flour

1/2 Cup All-Purpose Flour

1 1/2 tsp Baking Powder

1/4 tsp Baking Soda

1/4 tsp Salt

1/4 tsp Ground Cinnamon

1/2 Cup Skim Milk

1/4 Cup Non-fat Yogurt

1 Mashed Banana

1 Egg

Preparation

In a large, microwave safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender; about three minutes. Stir in brown sugar and canola oil; set aside to cool slightly. In a separate bowl, combine the flours, baking powder, baking soda, salt, and ground cinnamon; whisk to blend. Add the milk, yogurt and mashed banana to the oats and stir until well blended; beat in the egg. Add the flour mixture to the oat mixture and stir until just moistened. Place a nonstick frying pan or griddle over medium once hot, spoon ¼ cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned; about two minutes. Flip the pancake and cook for another 2-3 minutes. Repeat with remaining pancake batter.

Servings: 10

Serving Size: 1 hotcake

Calories: 90

Fat Grams: 3

This entry is filed under Nutrition.

by Cheney Maddox

August 20

3:29 pm

2 Comments

Dining Out Guide: Asian Cuisine

Chinese Food

It’s getting closer to the weekend…and for me that usually means dining out.

This weekend, I am planning to visit one of my favorite restaurants Hinoki — I never pass up a night of fresh sushi!

So for one of America’s most popular take-out options – look below for the ‘Unwise, Better, Best’ options.

As always, PORTION CONTROL is key. Generally, while dining out you will receive a larger portion than normal. Try asking for half of your meal boxed ‘to go’ before they serve it to you. Or split the entree with a friend.

UNWISE

- Fried Rice

- Egg Rolls – can have up to 200 calories per roll!

- General Tso’s Chicken (a sweet and spicy deep-FRIED chicken dish)

- Sweet and Sour Pork — generally anything labeled ‘Sweet and Sour’ will contain lots of sugar and calories!

- Pot Stickers (Deep Fried Veggie Dumplings)

- Tempura — don’t let the name throw you off, tempura means ‘fried’ so even if it is Tempura Veggies – BEWARE!

- Soy Sauce — watch portions, contains LOTS of sodium!

- Lo Mein noodles — be wary of HUGE portion sizes.

- Sushi choices that are tempura based with extras like cream cheese or mayonnaise dressings, like the Philly Roll.

BETTER/BEST

- Egg Drop or Wonton Soup

- Shrimp Chow Mein

- Moo Goo Gai Pan (Sliced chicken breast and stir fry veggies, usually in a light sauce)

- Chop Suey (One of the few dishes often prepared without meat – VEGGIE OVERLOAD!)

- Hot Mustard Sauce

- Miso Soup

- Stir Fry Veggies

- Edamame (Soy beans)

- Cucumber Salad

- Sushi — choose Maki Sushi, Salmon and Tuna Sashimi

- Ponzu and Ginger Sauces/Dressings (ask for all dressings and sauces on the side!)

My mindful eating challenge: Try using chopsticks! Not only will it help create the ultimate Asian experience, but will slow down your eating.

Have you ever tried eating rice with chopsticks? It’s like dancing with two left feet!

One last thing, don’t forget your fortune cookie! A low-calorie, low-fat dessert (only 30 cals per cookie) — with a surprise inside.

Today’s fortune: Health Fortune Cookie

This entry is filed under Nutrition.

by Cheney Maddox

August 19

4:16 pm

1 Comment

Living the Healthy Lifestyle

Are you signed up for our monthly e-newsletter?

If not, you are missing out on H3 upcoming events, free recipes, workouts and more!

Check out the latest edition of Living the Healthy Lifestyle.

Living the Healthy Lifestyle

This entry is filed under Uncategorized.

by Cheney Maddox

August 11

9:41 am

2 Comments

You’re HOW Old?!

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!

This entry is filed under Nutrition, SELF.

by Cheney Maddox

August 7

11:47 am

No Comments

I Like to Move It, Move It

It’s a proven fact that music gets you moving! Not only does it help you move faster, but longer too.

A recent study showed that when listening to music, the subjects exercised 15 percent longer than when exercising in silence – shoot for 30 minutes and chances are you will go for 10 minutes more!

Download these songs from iTunes and GET MOVING!

DANCE, DANCE Playlist

I Gotta Feeling – Black Eyed Peas
Just Dance – Lady Gaga
SOS – Rihanna
Ring the Alarm – Beyonce
Right Round – Flo Rida
Billie Jean – Michael Jackson
Crazy – Gnarls Barkley
Heartbreaker – Pat Benetar
Rock That Body – Black Eyed Peas
Fergalicious – Fergie
I Know You Want Me – Pit Bull
This is How a Heart Breaks – Rob Thomas
With Love – Hillary Duff
Beautiful – Akon
Fire Burning – Sean Kingston
So What – Pink
Survivor – Destiny’s Child
Sweet Dream – Beyonce
Use Somebody – Kings of Leon
I Hate This Part – The Pussycat Dolls

This entry is filed under Nutrition.

by Cheney Maddox

August 5

10:24 am

No Comments

Rain Rain Go Away

Coastal living has its ups and downs. Looking at the upside, I am able to enjoy sunrise beach walks, weekend boat rides and fresh seafood…need I say more? However, in the summer I can’t stand the constant RAIN! It is really putting a damper (no pun intended) on my fitness routine. The afternoon showers are forcing my evening runs, walks and bike rides indoors – which for the past three weeks has me skipping all together. Something about spending 30 (monotonous) minutes on indoor cardio machines has really killed my motivation.

So this leaves me thinking…what are some activities I can enjoy indoors and stay on track?

I think I will try…

1. Group Fitness Class. Classes like Spinning, Kickboxing, or Step Aerobics can burn between 350 – 400 calories! A great way to try a new activity and build variety to your current fitness routine.

2. An Exercise Video. Another great way to add variety, you can choose a video ranging from Yoga/Pilates to Hip Hop Dance. I think I’m going to try So You Think You Can Dance: Cardio Funk - a new release complete with Hip Hop, Disco, and Contemporary dance moves! (Not only will I burn calories breaking a sweat, but I’m sure a laugh or two!)

3. Jumping Rope. A quick interval workout can blast calories in 10 minutes or less. Check out this routine from Sparkpeople.com. An added plus – you can purchase for under $15!

4. EA Sports Active. Compatible for Nintendo Wii, Active is a customizable fitness program. (Yes – in a video game!) Not only will this program track your progress, you can enjoy activities like dancing, in-line skating, tennis and volleyball in the comfort of your living room! There is an Active 30 Day Challenge – motivating you to try a new exercise each day. (Check out the Wii Fit for more of a balance/strength training program.)

5. Window Shopping (aka Mall Walking). A less intense form of aerobic exercise, but sure to cover a lot of ground. Wear a pedometer to track your steps and be sure to take the stairs!

6. Interval Routine. If I must be stationed to the treadmill or elliptical, I will try to break the boredom by changing it up. Similar to the Treading Class at H3, switching the speed, incline or resistance will keep you (and your muscles) guessing. Warm up at a slow pace for 5 minutes, then alternate 1-2 minutes of high intensity between 1-2 minutes of recovery. Repeat for a total of 20 minutes. Make sure to cool down and stretch!

This entry is filed under Fitness.

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