Posts Tagged ‘healthy eating’

by Cheney Maddox

October 29

4:36 pm

The Biggest Loser

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?

This entry is filed under Uncategorized.

by Cheney Maddox

October 22

4:53 pm

No Comments

Warm up with H3′s Lowcountry Chili

Celebrate National Chili Month and warm up this fall with a hearty bowl of H3 Lowcountry Chili!

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!

This entry is filed under Nutrition.

by Cheney Maddox

September 22

2:20 pm

1 Comment

Snack Attack: The Bar Exam

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.

Kashi bar

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-

A ⁺

B⁺

Kashi Go Lean Crunch

(150 Calories)

A-

B+

C+

Luna Snack, Nutz over Chocolate

(80 Calories)

A^-

NEW!

A⁺

SB Living Snack

(100 Calories)

B⁺

B^-

On the GO Meal Bars

CLIF Bar

(250 Calories)

B⁺

A-

B⁺

D⁺

A+

C^-

PowerBar Harvest

(240 Calories)

B⁺

A^-

B⁺

Odawalla Bars

(210 Calories)

A-

D+

C+

Rating of B =

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.

This entry is filed under Nutrition.

by Cheney Maddox

September 18

2:48 pm

No Comments

Sweet Tooth

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!)

brownie Sweet Tooth

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: 1/16^thCalories: 90
Fat Grams: 2.5

Don’t forget – Members, you have access to over 200 recipes on our Members Only website! Check it out.

This entry is filed under Nutrition, SELF.

by Cheney Maddox

September 8

3:16 pm

1 Comment

10 Simple Ways to Control Your Portions (and waistline…)

Last week, I challenged you to join the Small Plate Movement – to decrease your portions and learn to enjoy smaller meals (while still feeling satisfied!)

Here are 10 other ways to control your portions…

- Oldies but Goodies. Instead of putting your leftovers into one large container – break them up into individual meals. This way you are reaching for one meal, not the entire serving.

- Start with a Salad. Eating a salad before lunch or dinner is a good way to keep from overeating. By including lots of fiber-full veggies, it will help curb your appetite.

- Single serve your Trigger Foods. Buy snack foods in single serving sizes or separate into smaller individual baggies. It may be more difficult to stop eating [insert favorite snack food here] straight from the bag, but you are less likely to eat 5 zipper bags full.

- Eat Mini Meals. You can make sure your blood sugar stays stable and keep your stomach from rumbling by eating small healthful meals throughout the day. Here at H3, we encourage 100 calorie ‘Metabo Meals’ of fresh fruits and veggies in between meals.

- Out of Sight, Out of Mind. Keep pots and dishes away from the table during meals, where it’s easy to go for seconds. You may rethink your 2nd helping on the way from the table to the counter.

- Meat on the Side, Please. Treat meat entrees as a side dish rather than the main part of your meal. Load up on veggies and healthy grains as the bulk of your meal and you’ll feel full sooner. Your plate should be 2/3 veggies and 1/3 lean protein.

- Double Up. Eat 1/2 of a meal at lunch – and then save the rest for dinner. Or have a grilled chicken breast and veggies for lunch, and turn the left over into a chicken salad for dinner.

- You look 12 (and under). When eating out — order a kid portion. Not only do you save money, but you are also saving calories!

- Serving Smarts. Learn how to ‘eyeball’ the standard portion sizes and make sure to stick to them when dining out or eating at home. For example: 3 oz. of meat is the size of a deck of cards.

- Live a little. Don’t forbid yourself of certain foods – this will only lead you to feel deprived – which will most likely lead to bingeing. Treat yourself once in a while to avoid this cycle!

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.

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