Posts Tagged ‘healthy eating’

by Chef Jen Welper

November 12

9:45 am

Fresh Tomato Salsa

There are many great reasons to have appetizers before your meals, but remember the appetizers should not be as big as the main course. They are to slightly seize the appetite before the big meal, so you don’t feel like you are starving, plus appetizers always buy you cooking time.
Rule Number 1: Don’t make your appetizers so heavy you won’t want to eat the main course otherwise you have wasted time and energy on the best part of the meal.
Rule Number 2: Make your appetizers simple but tasty, such as a vegetable crudité (raw vegetable platter). Shrimp cocktail is also a simple appetizer and it offers minimal calories.
Rule Number 3: Make only a few appetizers, no need for a buffet. Remember, it’s a good thing if you run out of appetizers. That means guests are probably still hungry and not too full for the main meal!
Make sure your appetizers are bulked up with vegetables so you are eating more nutrient dense foods that are not a waste of calories. For instance, let’s make mini pizzas, Arnold sandwich thins layered with H3 marinara, spinach, chopped peppers, onions, mushrooms, tomatoes, and turkey bacon bits then garnished with part skim mozzarella cheese. Perfect!
How about spinach artichoke dip, use twice the amount of fresh spinach then sneak in onions, artichokes, fat free cream cheese, skim milk and a small amount of parmesan cheese.
You might be asking, what about buffalo chicken wings? Well, how about buffalo chicken tenders with our low fat Bleu cheese dressing. The boneless chicken tenders look like they have been fried but are actually baked and contain much less calories and fat.
Always try and rely on some easy appetizers that in general are not high in calories, but that everyone loves. Who doesn’t like salsa? It’s the chips that get us in trouble so try cutting corn tortillas into chips and baking them!

Here are a few other naturally lower calorie appetizer ideas:
H3 Hummus and baked whole wheat pita chips
Pico de gallo with baked corn tortilla chips
Fat free cream cheese and onion dip for veggies
Refried bean dip with baked corn tortilla chips
Baked chicken tenders with H3 BBQ sauce
Panko shrimp with H3 bang bang sauce

Now for the cheese and cracker tray…let’s talk about this for a second. Cheese is great but those calories sure do add up quickly. Pick more pungent cheeses to be on our cheese tray such as Sharp cheddar, Provolone, Havarti cheese, Feta cheese cubes or rounds, Gruyere cheese or Gouda cheese. Make the selection stronger so we are less apt to eat more. The more flavor in the cheese, the less we will want to consume.
Make your holidays special like you always do, just save yourself some calories by making the same great food you usually do but with a little twist!

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 Bob Wright

September 22

4:04 pm

No Comments

Get Fooducated

A guest recently made me aware of a new app that sounds pretty interesting. It’s called Fooducate.

Pick a product off the shelf in the store, scan the bar code and Fooducate gives you a nutritional breakdown of the products, assigns it a letter grade ( A would an excellent choice, D not so good) and when available, suggests more nutritious options with in that food’s category. According to the website, Fooducate was created by dieticians and concerned parents. It has a data base of over 200,000 products and more are being added daily. It uses your mobile phone’s camera to scan the UPC barcode and works on the iPhone, iPad, iPod touch, and Android OS version 2.2 and up.

Since I am still in the dark ages of cell phones, I have not used the app myself. I have talked to a couple of people who have used it, however, and they found it helpful. If you have it or get it, I would be interested in in hearing what you think about it.

This entry is filed under Nutrition.

by Jeff Ford

September 13

12:31 pm

1 Comment

H3 Metabo Meal Station

There is a large discrepancy when it comes to eating frequency and weight-loss. At Hilton Head Health, we emphasis eating every two to three hours to stabilize blood sugar levels and portion control using visual cues. Starting as simple as setting up your plate ¼ starch, ¼ protein (about the size of your fist), and ½ fresh vegetables. We base our entire nutrition plan on eating often, but with moderation. Most of our guests find that a 1200 calories diet is actually quite satisfying and most nights can’t even get to their 3^rd metabo meal (100 calorie snack).

What’s interesting is that some people even go so far to think that eating less at meals is ineffective because people compensate by eating more at other meals. This is not the case.

A small study was recently reviewed in the October Issue of the Journal Appetite. For two weeks, researchers had 17 men and women eat all their meals and snacks, as much as they wanted, at a buffet where portions consumed could be weighed and caloric intake calculated. After the first two weeks, participants then ate a 200-calorie lunch, but the rest of the day they ate whatever they wanted from the original buffet.

Participants consumed 1,568 calories on days they had the 200-calorie lunch and 1,560 calories on days when they did not – very insignificant. However; overall when the 17 participants had the 200-calorie lunch they consumed 245 calories less on those days. Unsurprisingly, the result was an average of 1.1 pounds lost per participant in the two weeks.

What’s the take-away? Lower calorie meals will do the trick as long as you eat frequently. If you’ve never implemented the 6 meals a day approach, give it a shot! When we don’t eat often enough, we’re putting our bodies into starvation mode, which can set us up for portion control fatigue later in the evening. If you never let yourself get hungry – you’ll not only feel good, but the results will be imminent.

Source: “A Low Calorie Meal is Shown to Pay Off“

This entry is filed under Healthy Lifestyle, Nutrition.

by Cheney Maddox

December 17

4:03 pm

1 Comment

Wright from the Source: Fruits & Veggies

By Bob Wright, H3 Director of Education

Shopping cart with vegetables

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.)

This entry is filed under Nutrition.

by Cheney Maddox

December 14

11:53 am

No Comments

What’s Your New Year’s Resolution?

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!

This entry is filed under Fitness, Nutrition, SELF.

by Cheney Maddox

December 4

4:37 pm

1 Comment

Take the Breakfast Challenge

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]

This entry is filed under Nutrition.

by Cheney Maddox

December 1

1:46 pm

4 Comments

Let’s Get CEREAL about Our Breakfast Choice

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

This entry is filed under Nutrition.

by Cheney Maddox

November 24

1:34 pm

No Comments

Healthy Hydration

By Jeff, H3 Program Intern

WATER you up to today? Does it involve a little healthy hydration? Hope so because staying hydrated and consuming the appropriate amount of water should always be on the agenda.

What’s interesting is that our bodies are made up of over 60% water! Not only does H₂O flush out toxins harmful to our organs, but it also carries essential nutrients to keep our body’s cells in premium working condition. What’s more, when it comes to weight management, filling up on fluids can help control hunger and may even slightly increase metabolism in the short term.

On that note, you are probably already tapping for the tap water, yet after this blog I’m sure to have you up out of your chair well on your way to the restroom. With that said here’s the how to on healthy hydration and the benefits behind it!

Start with the 8×8 Rule. Most general guidelines recommend drinking eight 8-ounce glasses of water per day so this is a good place to start.

Purchase a BPA free water bottle. Having a close container nearby will certainly keep you company and reaching for further fluids. Why BPA free? Well, BPA is a plastic used in the lining of containers, CDs, DVDs, sports equipment and thousands of other products. The problem here is that oodles of new research have sprung about in regards to its safety. BPA has been linked to breast cancer, prostate cancer, heart disease, hyperactivity and many other negative health conditions. Although not completely proven, we may as well avoid our exposure while hydrating!

Before, during and after. When it comes to hydration your body tends to have a mind of it’s own, and more often than not it won’t signal for immediate H₂O replacement. A good rule of thumb for dehydration prevention in short bouts of exercise is to roughly replenish with 12 to 24 more ounces of water. Although, exercise lasting longer than an hour will require even more based off your body weight and how much you sweat.

Live off fruits and veggies. Refilling the water jug is not the only way to boost the H₂O balance. According to many sports medicine specialists 30 to 40 percent of our water intake comes from nutrient rich foods. Watermelon and other fruits/veggies are anywhere from 50 to 90% water!

So that’s all well and good, but WATER the benefits?

Every system in the body depends on it. By consuming appropriate amounts you’ll be keeping your body at optimal health. Proper hydration reduces the chances of kidney stones, keeps joints lubricated, prevents constipation, and even lessens the relentlessness of colds and flu.

Lack of water leads to dehydration. This is when feelings of tiredness and fatigue tend to set in. Lightheadedness, headaches, little or no urination and dry mouth are the tell tale signs that it’s time to re-hydrate.

Supplies feelings of fulfillment. Although this is not a lasting effect, it’s certainly a great accompaniment for every meal. Drinking a glass of water with every meal will help curb the appetite and helps us from not overeating.

May increase metabolism. Larger studies are obviously needed yet, in a study done by Michael Boschmann, MD, and colleagues from Berlin’s Franz-Volhard Clinical Research Center:

“After subjects drank approximately 17 ounces of water, the subjects’ metabolic rates — or the rate at which calories are burned — increased by 30% for both men and women. The increases occurred within 10 minutes of water consumption and reached a maximum after about 30 to 40 minutes.”

That’s just four fluid essentials along with four fantastic fluid benefits. Anyhow, that should get ya’ll going towards healthier hydration.

References:

Mayo Clinic Staff, Water: How much should you drink every day?

http://www.mayoclinic.com/health/water/NU00283

Boyles, Salynn, WebMD Staff Drinking Water May Speed Weight Loss: Metabolic Rate Increases Slightly With Water Consumption

http://www.webmd.com/diet/news/20040105/drinking-water-may-speed-weight-loss

This entry is filed under Nutrition.

by Cheney Maddox

November 5

4:48 pm

No Comments

Spaghetti Squash Haystacks

spaghetti squash

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

This entry is filed under Nutrition.

Older Entries

Make H3Daily.com Your Homepage

Posts Tagged ‘healthy eating’

Don’t Let the Appetizer Become Your Whole Meal

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

Get Fooducated

Small Meals, Big Payout

Wright from the Source: Fruits & Veggies

What’s Your New Year’s Resolution?

Take the Breakfast Challenge

Let’s Get CEREAL about Our Breakfast Choice

Healthy Hydration

Spaghetti Squash Haystacks