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February 9th, 2010
Heart Health Month – Cholesterol 101 /// No Comments ///
By Cheney
Earlier this month, I gave you a post on 7 resolutions to adopt in order to keep your heart healthy. Throughout the next month, I will give you a deeper look at each of these steps, so that you can take the necessary steps to keeping your heart in tip top shape.
What is Cholesterol?
Cholesterol is a normal part of your system; you actually need a certain amount to produce cell membranes and other hormones, as well as other bodily functions. However, if you have too much cholesterol in your bloodstream – you put yourself at risk for heart attack and stroke.
Cholesterol comes from your body as well as the food you eat. There is the HDL and LDL, which are the ‘good’ and ‘bad’ cholesterols respectively, as well as triglycerides which make up your total cholesterol. You can determine these numbers through a blood lipid profile test.
LDL “Bad” Cholesterol – This type of cholesterol, otherwise known as LDL (low-density lipoprotein), is what can slowly build up on the artery walls and form plaque. Plaque on the artery walls causes the arteries to become narrow and inflexible, which can cause atherosclerosis. Once your arteries have started this transition, it is easy for blood to clog and cause a heart attack or stroke.
LDL Cholesterol is elevated by diets high in saturated and trans fats.
HDL “Good” Cholesterol – HDL (high-density lipoprotein) cholesterol, is known as the good cholesterol because having higher levels of HDL seems to protect you from a heart attack. According the American Heart Association, HDL cholesterol carries away the LDL from the body while also helping clear the artery walls of plaque. Here at H3, we like to look at the LDL to HDL Ratio.
Your lifestyle has the single greatest impact on your HDL cholesterol. Even small changes to your daily habits can help you meet your HDL target.
Triglycerides – Triglycerides are also produced in the body, but is a type of fat. High triglycerides are caused by overweight/obesity, physical inactivity, cigarette smoking, excess alcohol consumption and a diet very high in carbohydrates (60 percent of total calories or more). People with high triglycerides often have a high total cholesterol level, including a high LDL (bad) level and a low HDL (good) level.
Why are these important?
High cholesterol is one of the major controllable risk factors for coronary heart disease, heart attack and stroke. It’s important for everyone to know their cholesterol level. Although cholesterol is genetic, it can be managed through healthy lifestyle habits. Also, any body type is susceptible to high cholesterol.
Here at H3, each Guest is given a blood lipid profile test prior to beginning the program.
Now that I know my numbers, how do I know if they are good or bad?
Total blood cholesterol is the most common measurement of blood cholesterol. A cholesterol level of 200 mg/dL or higher puts you in a high-risk category and is cause to take action.
Here’s a chart like the one you would see here at H3.
|
Normal Risk Level |
High Risk Level |
|
| Total Cholesterol
|
< 200 |
> 240 |
| Triglycerides
|
< 150 |
200 + |
| HDL Cholesterol
|
> 40 for men
> 50 for women |
< 40 |
| LDL Cholesterol
|
< 100
< 70 (previous heart attack) |
> 160
> 130 (CVD or Diabetes) |
| Total to HDL Ratio
|
< 4.5 for men < 3.5 for women |
|
| LDL to HDL Ratio
|
< 3 for men < 2.5 for women |
|
This should give you a good guideline of where you should fall. If you have any questions, please contact your physician.
What can I do to manage my cholesterol levels?
As mentioned above, there are steps you can take to manage your cholesterol levels through lifestyle choices. It is recommended that you eat foods low in cholesterol and saturated fat and free of trans fat, maintain a healthy weight, and stay physically active.
We see great success every week with those who have lowered these numbers dramatically through changing their diet and exercise habits for just a week at a time. This is a powerful testimony for living a healthy lifestyle and its immediate impact on your overall wellness.
Source: American Heart Association, www.americanheart.org
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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!
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December 10th, 2009
WE’RE BECOMING SLUGS!! How do we make this stuff fun? /// 2 Comments ///
By Cheney
By Adam Martin, H3 Fitness Director
Check out this summary from the January 2008 publication from the ACSM.
In this study they used the newest technology to hit the fitness arena, an accelerometer. An accelerometer is the device used in your iPhone to manipulate the orientation of the screen when you turn it from horizontal to vertical in your hand. It can be found in fitness devices like the body bugg or fitbit. It’s beginning to trump the traditional pedometer in accuracy.
Can you believe that 1 in 40 adults over 60 is moving for a cumulative 30 minutes per day 5 days per week?! Yikes! What’s the problem here? By Tradition, exercise isn’t thought of as fun. I mean, who actually enjoys the sound of their labored breathing? However, a new revolution is developing. Check out this video…
It appears the “Fun Theory” is one we must begin to adopt. Therefore, here’s a short list of activities you may prefer over the treadmill. (PS we offer them all at H3)
- Dancing (Belly, Hip Hop and Latin)
- Drums ALIVE
- Outdoor Activities (Hiking, Biking, Swimming, Kayaking, Snow-Skiing)
- Court or Team Sports
- Cardio-Boxing
- Wii Fit
- Tai Chi
Can you think of any others?
/// 2 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]
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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 23rd, 2009
Time to Train: Turkey or Trot? /// No Comments ///
By Cheney
By Jeff, H3 Program Intern
At this point in our lives, most of us have already had some training on how to delve into a delicious Thanksgiving turkey; however maybe this year we train to trot! No matter what part of the country you live in there’s a Turkey Trot nearby. What’s a Turkey Trot, you may ask? Well simply, it’s the fitness before the feast.
What’s great about these holiday races is that they really help us stay on track during one of the most caloric days of the year. Also, most race entrance fees are intended to benefit a local charity and participants usually get a sweet T-Shirt versus a sweet potato pie! Races are usually held early in the morning so there’s still time to gather Grandma and group around the gravy.
So partaking in a Turkey Trot sounds all well and good, but there’s no way I could possibly run 3.1 miles! The good news is you don’t have to. Every 5K or trot offers all levels of runners or power walkers an opportunity to foster some fun. Participating in any capacity is incredibly enjoyable. For beginning trotters it is perfectly acceptable to jog a little of the race, walk a little at a brisk pace, or even walk the entire race. This year’s trot can really serve as a starting point, but most importantly motivate us to improve even more the next time we enter the traditional road race.
What is even more amazing about completing a 5K is that no matter your fitness level there is always room for improvements. Like I mentioned earlier, this could be the moment that kick starts your training and inspires you to keep improving on your current 5K pace. Since I am thankful to be a runner, here are a few tips on starting out and a training plan that will certainly build up your aerobic base so you can translate a steady walk into a light jog for that next 5K.
Forget about speed. Increasing duration is the first priority as beginners is key.
Listen to your body. Jogging or walking should never be painful. Take a day off if there are pains or you are extremely fatigued.
Ease into a routine. Don’t go all out right away – it is important to build-up before.
Keep track. Have a plan day in and day out – simply highlighting that you’ve completed a workout for the day is a big motivator!
It’s all about completing the first one. For your first 5K just completing the 3.1 mile trek is a great accomplishment. After that, challenge yourself with some new goals!
Completing the 5K: Beginners Jog/Walk Schedule
| Week | Sun. | Mon. | Tue. | Wed. | Thurs. | Fri. | Sat. | Total |
| 1 | W20 | Rest | W10 | Rest | W15 | Rest | W10 | W55 |
| 2 | W25 | Rest | W15 | Rest | W20 | Rest | W15 | W75 |
| 3 | W30 | Rest | W20 | Rest | W25 | Rest | W20 | W95 |
| 4 | W40 | Rest | W30 | Rest | W30 | Rest | W30 | W130 |
| 5 | W20 | Rest | W10 | Rest | W20 | Rest | W15 | W65 light week |
| 6 | J10
W20 |
Rest | J5
W15 |
Rest | J10
W15 |
Rest | J5
W25 |
J30
W75 |
| 7 | J15
W20 |
Rest | J10
W20 |
Rest | J15
W15 |
Rest | J10
W20 |
J50
W75 |
| 8 | J20
W20 |
Rest | J10
W25 |
Rest | J15
W20 |
Rest | J15
W25 |
J60
W95 |
| 9 | J25
W25 |
Rest | J15
W15 |
Rest | J20
W20 |
Rest | J15
W15 |
J75
W50 |
| 10 | 5K Race Day! | Rest | J15
W15 |
Rest | J15
W10 |
Rest
W10-15 |
Rest | J30
W55 Taper |
W = Walk; J = Jog; # = Minutes
At Hilton Head Health, we are all geared up to be participating in the 21st Annual Piggly Wiggly Turkey Trot at the North End of Island. Many Guests and Staff will be taking part on Thanksgiving and we cannot wait for the day to come. I hope each of you consider the trot before the turkey this year, if not set it as a new goal for next Thanksgiving! I only wish I had written this blog a little sooner so you guys could have gobbled up the information.
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September 24th, 2009
Exercise at Home with Workout Videos /// No Comments ///
By Cheney
Guest Post: Former H3 Guest, Leslie G.
If you’ve spent time at Hilton Head Health, you know the days are filled with opportunities to move.
From the sunrise beach walk to the thermal walk after dinner, it’s easy to find ways to add a few more steps on your pedometer. You can try dozens of fun, new exercise options during your stay, and you’re bound to find something you like – something that you’re likely to pursue when you return home.
But what about that? How do H3 guests keep up the momentum after they’ve left the Island? What if you’ve fallen in love with Latin dance workouts, but there’s no class in your neighborhood? What if you discovered that you love to walk, but the weather keeps you inside more often than not?
For some, exercise videos are the answer. One of the most comprehensive online and mail order sources for videos is Collage Video. If you’ve been through the H3 program, you’ll find Collage Video mentioned in the materials you received at the end of your stay.
I started exercising with workout videos more than 20 years ago, for one very simple reason. I live in Minneapolis and we have long winters. The thought of going for a run (or driving to the gym) when there’s snow and ice all around leaves me, well, cold! Also, I exercise before heading to the office, and exercise videos make it easy to add a workout to my morning routine.
Interestingly enough, Collage Video is also based in Minneapolis. I think they recognized there was a big market right in their own backyard! No need to travel to the Twin Cities to buy, however. You can shop for videos by mail with their catalog, but you’ll also want to check out their website at www.collagevideo.com
Collage Video offers every type of exercise video imaginable – you can search by workout type, fitness level, your goals (weight loss, flexibility, strength) and more. You can search for popular instructors like Jillian Michaels from The Biggest Loser, or Leslie Sansone, the reigning queen of at home walking videos.
The best feature of the Collage Video website is the video player that lets you preview clips from nearly 1000 exercise videos for sale on the site. You can get a real feel for the tempo of the workout before you buy. Too fast (or slow) for your taste? A little too dance-y? You’ll know before you place an order. You can hear the instructor’s voice, and for me, this is key. Are they encouraging, silly, menacing, no-nonsense? You can choose the instructor and workout that will work for you.
Best of all, Collage Video has tapes and DVDs for many of the activities you tried and came to love during your stay at H3 – from aerobics to yoga, and everything in between. Another great feature – “every video on the site has been tested by an ACE-certified instructor and a ‘regular person.’ “They also have a wonderful section called “Success Stories” where you can see photos and read stories from women and men who have lost weight and gotten fit by way of exercise videos.
Can you tell I’m a big fan?! For me, exercising at home is the easiest, most effective way to stay in shape. I’ll be back every so often to review individual workout DVDs, so check back often. Until then, just keep moving!
/// No Comments ///
September 17th, 2009
Don’t miss out on your ZZZZzzz’s /// No Comments ///
By Cheney
By Bob Wright, M.A.T.
Director of Education, Hilton Head Health
There was a weight loss product years ago that claimed if you took it, you would lose weight while you slept. Unfortunately, like most things that sound too good to be true, it was.
But what does seem to be true, is that you have to sleep to lose weight. If you don’t get enough sleep, not only are you too tired to eat right and exercise, but you influence the production and release of important hormones that affect your appetite.
Leptin is a hormone that helps you keep your appetite under control (if its levels drop, your appetite increases), and grhelin is a hormone that stimulates appetite when it’s elevated. If you haven’t already guessed, sleep deprivation reduces the levels of leptin and increases the levels of grhelin.
Exhaustion and a raging appetite don’t sound like a prescription of successful weight management. Most people operate best when they get 7-9 hours of quality sleep each night. If you are getting significantly less than that or if you are chronically tired, getting a good night’s sleep might be the best thing you can do to manage your weight.
In addition to contributing to weight gain, chronic sleep deprivation has been shown to weaken the immune system, increases the risk of diabetes and hypertension, reduces short term memory and problem solving skills, increases feelings of frustration, anxiety and anger, and makes us lousy drivers (it’s estimated that 20% of all serious motor vehicle accidents in the U.S. are caused by drowsy drivers). Clearly, getting a good night’s sleep is not a luxury, but an essential component of a healthy lifestyle.
If sleeping well has been a problem for you, you’re not alone. According to the National Sleep Foundation, close to 40% of our population is so sleepy that it interferes with their normal activities. Fortunately most people can significantly improve their quality of sleep.
For tips on getting a good night’s sleep and to learn more about the effects of sleep on weight and health, check out the National Sleep Foundation at www.sleepfoundation.org, or ask your doctor for advice or a referral to a sleep specialist.
/// No Comments ///
September 15th, 2009
Guest Post: Benefits in the BAG /// 2 Comments ///
By Cheney
From H3 Program Intern, Jeff Ford
What comes to your mind first when you think of Hilton Head Island (other than Hilton Head Health of course)? It may be the stunning sunrise beaches, but many vacationers are drawn to the Island because of the array of gorgeous golf courses. With over 30 courses, Hilton Head is highly recognized as a premier golf destination.
If you’ve visited before, I’ve probably not told you anything you already didn’t know. However, this brings me to my next question. Did you realize that hacking it up in Hilton Head will greatly improve your overall health? The health benefits are truly in the bag.
More often than not the average golfer pulls out the driver (1 Wood) on the first tee, but not today! Let’s tee off with the seven healthy benefits of hitting the links.
Cardiovascular – one hour of golf (walking and carrying clubs) burns between 300 and 350 calories! The typical round takes about four hours, so by ditching the power cart and walking an 18-hole round calorie expenditure can really add up! Placing this into perspective, a study done by “Golf Science International” found that 4 hours of golf is equal to an intense 45 minutes of aerobic exercise, something comparable to Cardio Boxing here at H3!
Vitamin D – soaking in the rays or “getting your bronze on” out on the course will provide your body with much needed vitamin D that is crucial for strong bones.
Social Side – when I was young every summer came down to playing golf with friends. It is one of the best ways to catch up with friends, tell stories, jokes, and get to know one another. The environment is perfect and will revolutionize your overall well-being!
Improve Strength – Not a great golfer? No worries, carrying extra golf balls or tees in your bag will also add more benefits to the bag. Walking and hauling a set of golf clubs supports a strong skeleton and can prevent osteoporosis because it’s a weight-bearing exercise. Additionally, your muscular endurance will improve based off time spent on the links and even your flexibility thru swinging the sticks.
Low Risk of Injury – Unlike other activities there is no constant pressure on your joints or muscles. Golf is a leisurely sport compared to others and the risk of injury is very low.
Reduces Stress – How can you beat a day in the great outdoors? Surrounded by trees, lagoons and fresh air, there is nothing better or mood enhancing. The golf course not only tests your skills, but allows you time to reflect within a peaceful environment.
You’ll Sleep Better – No secret, but exercise has proven to help individuals sleep better. Activities like golf certainly fall into the category of moderate exercise and this combined with a long day on the fairways will improve your overall quality of sleep!
Roger Simon once said: “The reason most people play golf is to wear clothes they would not be caught dead in otherwise.”
He may unquestionably be right, nevertheless you now have seven more reasons to dust off the clubs, find some friends, and WALK the golf course. It’s never a bad time to pick up the game of golf, so I challenge you to ace your health by selecting the game of golf.
Every Tuesday at H3, guests have the opportunity to enjoy the old fashioned game by taking part in the weekly golf clinic offered by Hart Baker PGA Tour Academy Instructor at Shipyard Golf Club. There guests begin to experience the “benefits that are in the bag”.
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