by Cheney

September 17

3:02 pm

Don’t miss out on your ZZZZzzz’s

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.

This entry is filed under SELF.

by Cheney

September 15

4:57 pm

3 Comments

Guest Post: Benefits in the BAG

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.

Golf 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!

Golf Course

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!

pics for blog 006

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”.

This entry is filed under Fitness.

by Cheney

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

September 1

4:22 pm

2 Comments

It’s an Optical Illusion!

The Beatles Let’s take it back to the 1960s. Not only would we be running around in hot pants and miniskirts, singing “I Want To Hold Your Hand,” watching Neil Armstrong walk on the moon – but we would be [smaller] eating off of a groovy 10 inch plate.

Now fast forward to the year 2009- where after we spend hours watching reality TV, drive thru Hardees for a hearty dinner - a Monster Thickburger (all 2/3 pounds of meat, cheese and bacon), and later come home to Twitter about it all…And we wonder why we have an ever growing obesity epidemic?

Monster Thickburger

Over the years, many different health initiatives have been put in place to encourage America to take steps to get active, eat healthy and lose weight. One of my favorites is the Small Plate Movement.

The Small Plate Movement encourages American families to lose weight and feel healthier by simply reducing the size of their dinnerware, without having an effect on their perceived fullness or satisfaction. Since 1960, the surface area of the average dinner plate has increased 36%.

Research shows that people perceive serving size not by the label on the box, but rather in relation to the size of their dish. Let me put this into perspective- a 3 ounce portion on a 10 inch plate will look like a huge helping so you’ll most likely stop there, whereas a 3 ounce portion on a 12 inch plate will much smaller (like you’re not getting enough food). As a result, we tend to over-serve, over-consume (the Clean Plate Club) and over-eat on larger plates.

A two inch difference in plate diameter or will result in 22% less calories at each meal. To put this in perspective – if the average dinner is 800 calories, a smaller plate would lead to a weight loss of around 18 lbs per year for the average sized adult.

Starting today – September 1^st – I challenge you to join the Small Plate Movement and eat off a 10 inch plate for your largest meal of the day for the whole month.

I think you will be pleasantly surprised…

small plate movement

Are you interested in learning more? Click here to read more about the 5 W’s of Portion Control.

Source: Smallplatemovement.org

This entry is filed under Nutrition.

by Cheney

August 31

5:02 pm

No Comments

Time: Obstacle or Opportunity?

For our first Move It Monday (the newest addition to H3 Daily), here is an article from Jessica Lynn, Director of Guest Programs, about making exercise a priority. I love the title!

One of the greatest obstacles to maintaining a consistent exercise program is having enough time. It’s extremely important for our physical and mental health to achieve a healthy, balanced lifestyle. As society speeds into the fast lane, we need to be the defensive drivers of our own life. It’s up to us to find the balance that will make us happy and healthy.

Time Management from the Inside Out, by Julie Morgenstern, can help you create a “Time Map – a budget of your day, week, or month that balances your time between the various departments of your life.” This can be especially helpful for those of us who try to take on every task thrown our way. According to the author, “saying ‘yes’ to the person in the moment could mean you are saying ‘no’ to someone whom you’ve already promised that time to.” Keep in mind – that person may be you.

Some examples of Morgenstern’s “Life Departments” include: Self, Work, Family, Health, Friends, and Community. When developing your own Time Map, you are encouraged to create an oasis of time for the one thing you find lacking (for example, Exercise). It can be quite empowering to develop a schedule around something that is extremely important to you. View your time as an opportunity to achieve your goals rather than an obstacle.

Scheduling your exercise time first will allow you to see adjustments that can be made in order to fill the void that has been missing without an exercise regimen. There are so many benefits to exercise: increased energy, stamina, strength, and flexibility … as well as a decreased risk for disease, reduced stress, and a positive body image. So many benefits that it’s hard to find a reason it should NOT be a part of your life. So, if time is an issue for you, map your way to success by creating a personalized Time Map.

“You can’t build a reputation on what you’re going to do.” — Henry Ford

This entry is filed under Fitness, SELF.

by Cheney

August 28

9:35 am

No Comments

T.G.I.(H).F.

H3 Friends

Thank Goodness I (Have) Friends! Exercise friends, that is!

Looking back at our wonderful H3 Intern, Allie’s post about the ‘Attitude of Gratitude’, I realized how thankful I am for my exercise buds.

Working in an environment where everyone’s main goal is living a healthy lifestyle, it may seem as though it’s never a struggle to keep up. However, we are ALL human, and have the occasional bad day. Well, I recently lost motivation of ALL things healthy due to an injury.

Fortunately, I had a motivated exercise bud to push me back into the routine. Without the accountability from others, I would have a hard time pulling myself out of the warmth of my bed at 6:00 a.m. for a 4 mile run.

Whether you are going to the gym, taking a class or going for an afternoon walk, knowing you have someone counting on you – makes it a lot more likely that you will commit to exercise and follow through.

So, this weekend, call a friend and set a date — an exercise date!

Find your H3 Friends on our Fan Page!

This entry is filed under Fitness.

by Cheney

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

August 18

11:30 am

3 Comments

Building a Better [Stronger] Body

Last week, a study announced that strength training shows benefits in breast cancer survivors. Not only does it help these already powerful women, but also provides MANY benefits for the Average Joe.

Weight training can help tone your muscles, increase metabolism, improve your appearance and prevent age-related muscle loss.

Why Strength Train?

Not only will you feel STRONG but here are a few other benefits from pumpin’ iron…

- Reduces body fat — who doesn’t want that???

- Develops strong bones, which decreases the risk of osteoporosis.

- Good for your HEART! Helps prevent cardiovascular disease and high blood pressure.

- Increase energy levels…no more 3pm slump!

- STRESS reliever.

- Improves mood and overall well-being.

- You’ll sleep like a baby.

- Increases stamina and endurance — you’ll keep going and going and going…

- Helps prevent injury.

- Improves balance and flexibility.

I know all of this talk [ladies] has you thinking you will turn into the Incredible Hulk. However, women are not equipped with the proper hormones (aka testosterone) to make this happen. Still don’t believe me…click here.

Now that you’re convinced…

Learn the proper technique. If you aren’t sure of the technique – enlist the help of a personal trainer or another fitness specialist.

Start slowly. If you just beginning, you may find you are only able to lift a few pounds. Start with a weight you can lift 12-15 repetitions until fatigue. After a few weeks, try increasing your sets to 2 or 3.

Take time to rest. To give your muscles time to recover, rest one full day between exercising each specific muscle group. You might choose to work the major muscle groups at a single session two or three times a week — or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and back to your arms and shoulders on Wednesday.

Alright, now that you’re armed and ready to get lifting…where to start?

Check out our library of videos with step by step instruction from our Fitness Director Adam Martin.

This entry is filed under Fitness.

by Cheney

August 14

12:03 pm

1 Comment

Hear Ye, Hear Ye

All the buzz from the world this week…

Kelly Clarkson retouched

An American Idol’s Make-Over

And the Editor’s Response…

Time to Get Buff, Breast Cancer Survivors

Making it to 100 Cakes

Get off the Couch, Potato!

Smile…it helps your Heart

This entry is filed under Fitness.

by Cheney

August 12

1:38 pm

2 Comments

Exercise in Uproar

H3 Treading Class

Recently, an article in a major media outlet has raised an important health question: Is exercise really an effective means for weight loss?

Jessica Lynn, H3 Director of Program Development has addressed this question with the following letter.

As a member and certified Health Fitness Specialist of the American College of Sports Medicine (ACSM) and a health and exercise professional, I can affirm that the answer is a resounding yes! A vast amount of research has definitively proven that exercise, when combined with a healthy diet, results in both weight loss and maintenance of a healthy weight. ACSM just released an updated, evidence-based scientific position stand in early 2009 that proves these exact points.

Further, there is little evidence to the claim that exercising produces hunger so uncontrollable that it leads to weight gain. In fact, a recent study from the University of Pittsburgh proved just the opposite: overweight and obese women didn’t eat any more food after 40 minutes of exercise than they normally would when sedentary.

Exercise does require effort, and it does require self-control. But when these are combined to form a healthy lifestyle, the rewards are beyond substantial. Economically, expenditures are reduced (the recent Weight of the Nation conference reported that obesity accounts for some $147 billion in health care costs per year); and people lead more enjoyable, more energetic and happier lives.

Even for the non-overweight, exercise provides benefits that no single pill or prescription ever could. It treats and prevents numerous chronic conditions, such as heart disease, high blood pressure, type II diabetes, and even depression.

Exercise is a health tool we all need, regardless of our weight, and it is my sincere hope that the public takes its importance seriously. Further, advice about weight loss should come courtesy of a qualified health or fitness professional, instead of irresponsible articles that may not showcase the full realm of scientific facts surrounding the issue.

Sincerely,

Jessica Lynn

Director of Program Development, Hilton Head Health

Member/Certified Health Fitness Specialist, American College of Sports Medicine

Read the article here. Looking forward to hearing your thoughts and opinions about this topic!

This entry is filed under Fitness.

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Make H3Daily.com Your Homepage

Posts Tagged ‘healthy habits’

Don’t miss out on your ZZZZzzz’s

Guest Post: Benefits in the BAG

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

It’s an Optical Illusion!

Time: Obstacle or Opportunity?

T.G.I.(H).F.

TAV: Mushrooms

Building a Better [Stronger] Body

Hear Ye, Hear Ye

Exercise in Uproar