Posts Tagged ‘healthy diet’

by Alicea Glover

January 31

1:51 pm

Meet Kelly the Vegetarian

Many Guests who visit Hilton Head Health have questions about their diet, especially if “going vegetarian” will help in losing weight more rapidly. Although there are some benefits to adapting a vegetarian diet, we believe that it should be something you consider as a lifestyle change and not necessarily a “diet.” Meat provides your body with protein and many other essential nutrients. Today, we have a special post from Kelly Milgie. You have probably seen Kelly’s shining face greeting you as walk through the doors of H3. As a vegetarian, Kelly would like to share how she decided to adopt a meatless diet and hopefully, give insight to those with questions about vegetarianism. Feel free to ask questions or leave comments for Kelly in the comments section of this post.

Growing up in Michigan, meat was a part of my everyday diet and it was not until I went away to college that I started to eat meat less often. This was mostly because for the first time in my life I had to fend for myself when it was meal time, instead of having my parents cook for me. By the end of my freshman year at Central Michigan University (CMU), I almost completely cut out red meat. I began to realize that I ate it out of convenience, not because I actually enjoyed the taste. When I moved out of the dorms and into an apartment my sophomore year, I had the opportunity to experiment a little bit more in the kitchen. I mostly cooked pasta and chicken since they were the easiest to prepare and fit best into my college student budget.

After graduating from CMU, I moved down to South Carolina and was introduced to seafood. Of course I ate it here and there while living inMichigan, but it was definitely not a part of my regular diet. I noticed I was eating more and more fish and less and less meat. It even got to the point where I would get what I called “meat overload”—if I had any type of meat for lunch, I would not want any meat in my dinner.

Read the rest of this entry.

This entry is filed under Healthy Lifestyle, Nutrition.

by Karla Williams

January 28

9:16 am

No Comments

Healthy Gains from Whole Grains

There are a whole lot of whole grains out there! Trying to find just the right one might feel like attempting to find a needle in…. well a stack of whole grains! Whole grains are unrefined grains that haven’t had their bran and germ removed by milling. Grains, especially whole grains, are an essential part of a healthy diet.

The Benefits:

Whole grains are naturally low in fat.
Whole grains are a good source of complex carbohydrates and provide some key vitamins and minerals such as selenium, potassium and magnesium.
Whole grains are full of fiber, keeping you satisfied longer.

Where to Find Whole Grains:

Brown Rice: Swap brown rice for your normal white rice in any dish such as a Vegetable Stir Fry.
Popcorn: Oh yes, that is right popcorn! Choose the “Smart pop”, or the 94% fat-free, watch the butter and sodium content.
Rolled Oats: Have a bowl of oatmeal for breakfast and top it with fresh berries and yogurt. Yum!
Bulgur: Try our H3 Vegetarian Chili recipe. This is a different whole grain to mix up your weekly routine.
Whole Grain Barley: Barley unfortunately, has such a bad rap. Next time you make risotto, use half Arborio rice and half barley, easy yet a delicious swap.

I challenge you to skip all refined grains, and swap them for whole grains in all of your meals this week. Happy Whole Grains!

This entry is filed under Nutrition.

by Linda Hopkins

October 2

10:00 am

No Comments

Coaching Corner: Redefining “Diet”-Daily Intake of Essential Things

For many people, the most dreaded word in the English language is the “D” word. Nothing conjures up a state of misery faster than the thought of giving up pancakes and pizza for protein shakes and fiber supplements. But the reality is, to lose weight, you must evaluate the fuel you are putting into your body—not only the quantity, but also the quality.

People say that diets don’t work. They say this because the vast majorities who go on one eventually fall off the wagon and gain the weight back. The truth is, diets work great. While one may work better for you than another, any program that restricts caloric intake will be effective to a certain degree. I dare say that you could succeed (temporarily) on one of those nonsense plans like the Twinkie Diet or the Cabbage Soup Diet, but please don’t try this. Besides wrecking your health and metabolism, eventually you are going to crave some “real” food, and by then you are likely to be ravenous and out of control. Beware of quick fixes and instant solutions that sound too good to be true. They are.

Although many reputable diet programs are available, the best plan is to focus on the principles of healthy eating you have learned at Hilton Head Health. If you insist on “dieting,” it should not have an end. It should be a transition into a lifestyle that you can enjoy and sustain for the rest of your life.

Notice I said enjoy. Yes, food is glorious and should provide pleasure as well as nourishment. The trick is to strike a balance between the two. Finding your optimal balance will likely require you to change your relationship with food and with your body. By learning to feed yourself exactly what you need physically, emotionally and spiritually, you can take charge of your health and well-being.

Mind shift: Instead of associating diets with deprivation, start thinking of the word as an acronym for Daily Intake of Essential Things. In addition to food, what’s essential for you could be more sleep, something fun to do or someone to do it with, a career change, a massage or a hug. Rather than focus on what you might have to give up, think in terms of what you can add in the areas of self-care and what you have to gain when you lose that extra load you’ve been lugging around. Benefits are sure to include better health, more energy and greater confidence.

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 13

3:32 pm

No Comments

Get Your Snack On

Here at Hilton Head Health, we encourage small 100 calorie snacks called Metabo Meals which are designed to prevent overeating, stabilize blood glucose levels and increase your metabolism. These snacks are often fresh fruits, vegetables, low-fat yogurt or even a small muffin.

So when you feel that 3:30 pm urge to hit the vending machine – try to quench your ‘craving’ with one of the snacks listed below.

Crunch on This

1-2 Rice Cakes with 1 Tbsp. of Nut Butter
100 calorie pack of popcorn (ex: Smart Pop)
1/2 cup of dry cereal (ex: Kashi Go-Lean, Mini Shredded Wheat, Fiber One)
4-5 whole grain Melba Toast
1/2 cup of raw carrots
14 animal crackers

Spice and Ethnic

1-2 oz. ground turkey with diced tomatoes and taco sauce
Stir-fry with low-sodium soy and teriyaki sauce
2 oz. (about 30 pods) edamame
1/4 cup salsa with 5 whole grain, low-sodium, low-fat Triscuits
1/4 cup H3 hummus and 6 pita chips

Salty Satisfactions

4 whole wheat Melba Toasts with 4 turkey pepperonis and a sprinkle of skim mozzarella cheese
1 0z. (small handful) peanuts or pistachios
100 calorie pack of popcorn (ex: Smart Pop)
1-2 oz. sundried tomatoes
6 whole grain, low-sodium, low-fat Triscuits

Sweet Nothings

4-6 oz. low or non-fat yogurt
1/2 cup frozen yogurt
1/2 – 1 cup fruit smoothie
1/4 cup sugar-free pudding or Jello
1/2 – 1 cup strawberries dipped in fat-free whipped cream
1/2 – 1 cup frozen blueberries or grapes
1 rice cake topped with 1 oz. yogurt, berries and cinnamon

Chocolate Attack

1 – 2 sheets chocolate graham crackers
1 – 2 chocolate crunch rice cakes
100 calorie pack of cookies
1 piece or serving of dark chocolate (look for 70% or higher cacao content)
1/4 cup dark chocolate or chocolate fudge sugar-free pudding

This entry is filed under Nutrition, 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 6

4:46 pm

No Comments

SMART CART

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?

This entry is filed under Nutrition.

by Cheney Maddox

August 4

10:53 am

1 Comment

Dining Out Guide: Mexican Cuisine

Guacamole

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?

This entry is filed under Nutrition.

by Allie Mak

July 22

8:30 am

1 Comment

Shop With Me

Grocery stores can often be a bit daunting…and distracting. It can be difficult to find healthy options with all those brightly colored package labels and a multitude of tempting foods at every corner.

Here are just a few healthy staples that I often pick up that can add variety to your snacks and meals. Eating healthy does not mean you have to snack on celery sticks and bland frozen meals!

**Keep in mind these are simply alternatives that you can try, not in any way guidelines or recommendations.

Greek Yogurt:

IMG 4447 300x225 Shop With Me

How is it different than regular yogurt? Not only does it have a thick and creamy consistency, it is higher in protein (12-20g per serving). Thus, it keeps you fuller, longer and in my opinion, the texture is more satisfying. You can buy it sweetened or unsweetened and add in sugar, artificial sweetener and/or honey. You can even substitute the unsweetened Greek yogurt for sour cream!

Keep in mind:

-The yogurt fat content varies by percentage. Look out for 0% and 2% on the label.

-Brands include: Fage, Chobani, Oikos, Skyr.is

Hummus:

Hummus is a spread made from garbanzo beans (chic peas). Hummus has a high protein and fiber content, making it a good choice to use as a dip or spread on sandwiches. Look out for packaged hummus (above), fresh hummus, or make it at home!

Bagged Lettuce:

Don’t have time to make a salad? Get pre-washed bagged lettuce! It is pricier than buying, washing, and cutting lettuce heads, but it won’t cost you more than the price of a hamburger! Just chop up some of your favorite veggies and chicken strips (or tofu) and toss them in to the bowl.

Nut Butters:

IMG 4448 300x225 Shop With Me

Nut butters are a bit more calorie and fat-dense, but do not let that deter you. Nut butters are highly nutritious and satisfying. They are high in fiber and protein as well as a multitude of vitamins and minerals.

One caveat, you just have to make sure that’s all that is in the jar!

Grinding your own nut butter is a good way to ensure the only ingredient is nuts!

IMG 4454 225x300 Shop With Me

Non-Dairy Milk (Soy, Almond)

For those of you that are lactose intolerant or simply do not prefer cow’s milk, give soy milk or almond milk a try. It’s a great way to get the calcium your body needs as well as some good ol’ protein. Note: cow’s milk is perfectly fine, too!

IMG 4442 300x225 Shop With Me

The Bulk Section:

The bulk section is good for portion control. If there is something you want to eat but don’t want to purchase a whole box, see if it’s in the bulk section! You can get what you want and only pay for the amount you want. After you finish the portion—there won’t be anymore left. Stick with nuts and seeds for healthy options. Bulk sections are common in specialty grocery stores such as Whole Foods Market and The Fresh Market.

IMG 4456 300x225 Shop With Me

IMG 4455 300x225 Shop With Me

This entry is filed under Uncategorized.