When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
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Posts Tagged ‘healthy eating’
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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 14th, 2009
What’s Your New Year’s Resolution? /// No Comments ///
By Cheney
Lose weight, eat healtheir, stress less…do those make the top of your list?
If so, we have just the thing for you at Hilton Head Health! In the beginning of 2010, we have a workshop focusing on each of the above resolutions. Want to learn more?
Perfect Fit
January 14th – 16th, 2010
Get a jumpstart for your fitness routine during this exercise-intensive, three-day experience. Designed for individuals of all fitness levels, you’ll learn how to get the most out of your active lifestyle through inspiring fitness activities as well as ‘boot camp’-style workouts. Embrace the Island’s natural serenity through activities such as kayaking, biking, hiking and more, and advance at your own level to develop a mental determination, as well as an exercise plan that you can take home with you. Facilitated by H3 Fitness Director, Adam Martin and Fitness Specialist, Amber Shadwick.
Healthy Transitions: Overcoming Emotional Eating
February 4th – 6th, 2010
This three-day workshop, led by H3 Wellness Counselor Johanna Smith-Ellis, will give you the tools and support needed to regain control of your eating. You will have the opportunity to explore the many ways your emotions and everyday stressors can affect your relationship with food and learn a variety of mindful techniques that are key to overcoming these self-sabotaging eating patterns. (Limited to 10 participants.)
Cooking Healthy: Recipe for Success with Chef Marvis Hinson
February 25th – 27th, 2010
Learn how to prepare healthy cuisine at its finest during H3’s popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.Learn how to prepare healthy cuisine at its finest during H3’s popular cooking workshop. This fun three-day event is filled with interactive cooking demonstrations, instructional sessions and hands-on experience in our special demonstration kitchen. Create brand-new dishes, get tips on how to make your favorite recipes healthier and much more.
Don’t wait until 2010 – get started today!
/// No Comments ///
December 4th, 2009
Take the Breakfast Challenge /// 1 Comment ///
By Cheney
Here at H3, we are making December the month for our very own ‘breakfast challenge’. As part of our employee wellness program, this month marks the first mission.
Why don’t you take the challenge with us? Try eating a healthy breakfast at least 5 times a week.
Here’s why…
Eating a balanced breakfast is important for your body in so many ways. Not only does it jumpstart your metabolism, but gives you a chance to start the day with a healthy and nutritious meal.
When you eat a healthy breakfast, you’re more likely to:
- Eat more vitamins and minerals
- Eat less fat and cholesterol
- Have better concentration and productivity throughout the morning
- Control your weight
- Have lower cholesterol, which reduces your risk of heart disease
Now that you know why you should eat a healthy breakfast, you may be wondering what counts as ‘healthy’.
A healthy, balanced breakfast consists of:
Whole grains. Examples include: oatmeal, whole-grain cereals (like Fiber One, Kashi Go Lean), whole-grain rolls, English muffins, and granola
Low-fat protein/dairy. Examples include: eggs, egg whites, soy milk, skim milk, cottage cheese, low-fat yogurt, and low-fat cheese
Fruits and Vegetables. These can be added to compliment the above, for example: fresh berries, bananas and apples in cereal or hot oatmeal and peppers, mushrooms, and tomatoes in an omelet.
A combination of each will provide the right amount of complex carbohydrates, fiber, protein and a small amount of fat to keep you full and satisfied through the morning. Try to choose one or two options from each for a well balanced breakfast.
A Few Quick & Easy Options
- Cooked oatmeal with almonds or dried cranberries
- Cold cereal topped with blueberries or a banana
- Multi-grain pancakes with fruit and yogurt
- A whole-grain waffle with peanut butter and banana
- Egg white omelet with peppers and mushrooms
- Low-fat yogurt, granola and fruit
[Source: Mayo Clinic: Healthy Breakfast]
/// 1 Comment ///
December 1st, 2009
Let’s Get CEREAL about Our Breakfast Choice /// 4 Comments ///
By Cheney
By: Jeff, H3 Program Intern
Ladies and Gentleman, today it’s time to get cereal (a.k.a. serious) about our breakfast cereal choices. The fact of the matter is: who doesn’t enjoy a tasty bowl of cereal? For some of us (including myself), we would be perfectly and completely satisfied having a bowl for every meal. The good news for us is that several cereals are extremely tasty and truly can provide that whole-grain nutrition to start our days off on the right foot.
However, what’s ridiculous about cereal is that there are so many dang choices; how do we even begin to sort thru the flashy grocery store aisle? Cookie crisp, Kashi GoLean, Raisin Bran, Cheerios, where to begin?
First of all, let’s get acquainted with the Hilton Head Health criteria for selecting a nutritious breakfast bowl. Then I’ll follow up with five solid choices that are sure to not only be slam-packed with whole-grains, but trigger your taste buds.
H3 Breakfast Cereal Criteria:
1. First ingredient must be a whole-grain
2. Must have 3 grams of fiber per 100 calories
3. Calories from sugar have to be 25% or less (excluding dried fruit)
4. Total Fat must be 2 grams or less
5. Ought to be tasty: make it a cereal you’ll look forward to every morning!
Five Solid Choices
1. Fiber One – Honey Clusters:
With the first three ingredients being whole grain wheat, corn bran, and wheat bran, how can you lose? Crammed at full capacity with 13 grams of fiber amounting to 51% of your daily value leaves you stuffed for the entire morning. Only 6 grams of sugar this cereal is secretly sweet and scrumptious.
2. Kashi – Whole Wheat Biscuits
Fairly new to the Kashi family these biscuits are just tasty enough to amuse anyone. Super low in fat, sodium free, including a whole day’s worth of whole-grains. A nice complement to the GoLean Crunch comes in three different varieties: Autumn wheat, Harvest Cinnamon, and my person favorite Island Vanilla.
3. Post – Original Shredded Wheat
For you wheat lovers this is the cereal for you. Highly nutritious, less than a gram of fat and practically no sugar, this is one of the healthiest choices around. For a complete breakfast experience, try adding some fresh fruit and Truvia for the perfect sweetness.
4. General Mills – Total Raisin Bran
A better alternative to regular Kellogg’s Raisin Bran, first two ingredients include: whole-grain wheat and raisins. Higher in sugar, but still meets the criteria based off the dried fruit aspect. Less than a gram of fat per serving and very flavorsome, Total definitely becomes another solid choice for anyone’s morning meal.
5. Kashi – Heart to Heart Honey Toasted Oats
As you can tell I’m a big fan of Kashi, so many varieties all with their nutritional strengths. These Honey Toasted Oats are a crunchy step up from the everyday original cheerios. First three ingredients include whole oat flour, oat bran and evaporated cane juice along with 4 grams of fiber per 100 calories.
So there are just a few solid choices, but there’s many more along the aisle. As one last recommendation, try to steer clear of the lucky charms and cocoa puffs your cereal heavyweights are out there! Now just add some skim milk and you’ll final get CEREAL about your breakfast choice.
If you’re interested in a few more healthy options check out this article written by WebMD reference: Elaine Magee, MPH, RD
http://www.webmd.com/food-recipes/features/choosing-healthy-breakfast-cereal
/// 4 Comments ///
November 5th, 2009
Spaghetti Squash Haystacks /// No Comments ///
By Cheney
Golden strands of high fiber, beta carotene and vitamin C-rich squash make a great substitute for wheat pasta and an interesting salad or appetizer as is demonstrated in this flavorful combination.
INGREDIENTS:
1 small to medium spaghetti squash, roasted
1 tablespoon olive oil
1 tablespoon butter
¼ cup onion, thinly sliced
1 tablespoon garlic, chopped
¼ cup dried tomatoes, julienne
¼ cup black olives, pitted and sliced
2 tablespoons fresh Basil, cut in ribbons
Salt and freshly ground black pepper
1 tablespoon pine nuts, toasted
1 tablespoon Parmesan cheese, shaved
PREPARATION:
- Place squash in a microwave oven for 5 minutes to soften the shell
- Remove from microwave and cut squash in half, lengthwise
- Place cut side down on a baking sheet and place in 350 degree oven for 30-50 minutes or until semi soft
- Remove from oven and cool, Use a fork to Scrape squash away from the shell
- Loosen strands and spread on a baking sheet, cool quickly in the refrigerator
- Heat oil and butter in a medium skill and sauté onion and garlic until soft
- Pour onion mix over squash and add remaining ingredients, gently toss with your fingers to incorporate ingredients
- Warm to room temperature before serving
To serve: loosely pack a one-up measuring cup with squash and invert onto a heated serving plate. Garnish with Parmesan cheese and a small leaf of basil. Also nice served with roasted red pepper dressing.
Serves 8
Calories: 90
Fat Grams: 6
/// No Comments ///
October 29th, 2009
The Biggest Loser /// No Comments ///
By Cheney
Whenever I tell people where I work, I usually get the same response “Oh, so it’s like The Biggest Loser?!” And then unfortunately I have to tell them, “No, not at all.”
Well, I guess that is not entirely true. Hilton Head Health, like The Biggest Loser, is based on jumpstarting an exercise program, learning how to eat healthy and make changes to live a healthy lifestyle. However, what stands us apart is that we provide the tools to make these changes sustainable and realistic. Also, we look at weight loss as a byproduct – not an end goal.
Don’t get me wrong, we see a great deal of weight loss success. But more importantly, we see life changes. Individuals leaving here accomplishing things they never thought possible – like going off of their insulin shots, learning to love vegetables, completing a 5K, or even just walking 10 minutes straight on the treadmill. The stories (and possibilities) are endless.
Thanks to the popular show on NBC, the reality of losing weight and making these life changes has been showcased through the stories of ‘real’ people.
Everyone seems to have their own opinion about the show; some feel the show is a little too intense as others find it motivating. What is true – is that it is definitely creating awareness in the importance of leading a healthy lifestyle.
See what Adam Martin, H3 Fitness Director, had to say about the controversial show.
“The Biggest Loser is a show that gives the obesity pandemic the attention it so direly deserves. However, the ‘Hollywood’ gloss may be robbing Americans of the reality of weight loss. It may be time for The Biggest Loser producers to have a behind the scenes episode because simple math tells us that inordinate weekly weight loss with the recommended regimen is impossible.
In fact, a recent TIME magazine article interviewed participants and found that all they were eating was sugar free Jello and asparagus for several days, as well as, exercising vigorously in the sauna prior to the weekly weigh-in. These radical approaches to weight loss would never be recommended to the American public.
So, why then deceive common Americans with the perception that hard work and calorie control can result in such dramatic weight changes? Answer: because that’s what sells episodes! I KNOW that this altered perception of weight loss is affecting its viewers because on a weekly basis we have guests that have given their maximum physical and emotional effort in fitness classes only to weigh-in on a Friday morning and feel defeated by a number. The disgusting so-called ‘reality’ television is unfortunately not even close to a reality.
Therefore, I look forward to the upcoming ‘Reunion Show’ that airs the current lives of 40 of the past contestants. Let’s see what has truly made them successful for the long-haul, not what motivates them to radically alter their lifestyle in search of fame and fortune.”
-Adam Martin
Do you watch The Biggest Loser? If so, what are your thoughts on the show?
/// No Comments ///
October 22nd, 2009
Warm up with H3’s Lowcountry Chili /// No Comments ///
By Cheney
Celebrate National Chili Month and warm up this fall with a hearty bowl of H3 Lowcountry Chili!
Ingredients:
- 2 tsp. olive oil
- 2 cups onion, chopped
- 1 cup green bell pepper, chopped
- 1 cup red bell pepper, chopped
- 1 1/2 Tbsp. chili powder
- 1 Tbsp. dried oregano
- 1 Tbsp. unsweetened cocoa
- 1 tsp. ground cumin
- 6 cloves garlic, minced
- 2 cups water
- 1 1/2 cups bulgar cracked wheat
- 1 can (16 oz.) kidney beans, drained
- 1 can (15 oz.) black beans, drained
- 1 can (14 1/2 oz.) diced, no salt added undrained tomatoes
- 1 can (12 1/2 oz.) vegetable broth or stock
- 2 pieces canned chipotle chilies in adobo sauce, minced
- 2 cups (8 oz.) cheddar cheese, shredded, reduced – fat
Preparation
Pre-heat oven to 375 degrees F. Heat oil in saucepot. Add diced onion, green bell pepper, red bell pepper, chili powder, dried oregano, unsweetened cocoa, ground cumin, and garlic. Stir and saute 5 to 10 minutes. Add water and bulgur cracked wheat, kidney beans, black beans, tomatoes, vegetable broth, and chilies. Bring to a boil. Reduce heat, simmer uncovered for 10 minutes and stir occasionally. Spoon half of bean mixture into the bottom of a 13 x 9 inch baking dish. Sprinkle with 1 cup of the cheese. Top with remaining bean mixture. Cover and bake for 30 minutes at 375 degrees F. Uncover and sprinkle with remaining cheese. Bake an additional 10 minutes.
Serve with baked pita chips or one 6″ corn tortilla (60 calories, 0 g fat).
Number of Servings: 12
Serving Size: 1 1/2 Cups
Calories: 214
Fat Grams: 3.3 g
Don’t forget to visit the Members Only section on www.hhhealth.com for more YUMMY recipes!
-
/// 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 18th, 2009
Sweet Tooth /// No Comments ///
By Cheney
You know when you have one of those weeks when all you can think about is CHOCOLATE!?! Well for me, no matter the time or place, my sweet tooth was ACHING.
If you have experienced this – you understand my pain. My world revolved around satisfying that urge – and I wasn’t going to stop until I had my hands on that sweet little morsel!
So, I am going to listen to my body (and stomach) and have a piece of chocolate…in moderation. That way, I can go about my day and get the cocoa off the brain.
Lucky for me, I have my hands on the H3 Fudgy Brownie recipe, so I was able to savor the chocolate-y goodness! Lucky for you, I am going to share the wealth.
So here you go – the coveted H3 Fudgy Brownie! (Just make sure to share!)
H3 Fudgy Brownies
Ingredients
¾ cup Flour
1/3 cup Cocoa Powder, unsweetened
½ tsp. Baking Powder
¼ tsp. Salt
¼ cup Semi-Sweet Mini Baking morsels
2 T. Butter
2 T. Cottage Cheese, 1 % pureed
1 cup Sugar
1 T. Lite Chocolate Syrup (Hershey’s)
2 tsp. Pure Vanilla Extract
1 each Egg
Preparation
Preheat the oven to 350 F. In a medium bowl, combine flour, salt, sugar, baking powder and cocoa powder. In sauce pan, melt butter, then add chocolate syrup. In a separate bowl, mix egg, vanilla, pureed cottage cheese and butter mix. Mix the wet ingredients into the dry. Mix will be very stiff. Then place mix into a lightly greased pan. Top brownie mix with chocolate morsels. Bake for about 15-20 minutes or just until the brownie puffs up.
Number of Servings: 16
Serving Size: 1/16th
Calories: 90
Fat Grams: 2.5
Don’t forget – Members, you have access to over 200 recipes on our Members Only website! Check it out.
/// No Comments ///
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