Posts Tagged ‘healthy living’

by Alicea Glover

January 31

1:51 pm

Meet Kelly the Vegetarian

Many Guests who visit Hilton Head Health have questions about their diet, especially if “going vegetarian” will help in losing weight more rapidly. Although there are some benefits to adapting a vegetarian diet, we believe that it should be something you consider as a lifestyle change and not necessarily a “diet.” Meat provides your body with protein and many other essential nutrients. Today, we have a special post from Kelly Milgie. You have probably seen Kelly’s shining face greeting you as walk through the doors of H3. As a vegetarian, Kelly would like to share how she decided to adopt a meatless diet and hopefully, give insight to those with questions about vegetarianism. Feel free to ask questions or leave comments for Kelly in the comments section of this post.

Growing up in Michigan, meat was a part of my everyday diet and it was not until I went away to college that I started to eat meat less often. This was mostly because for the first time in my life I had to fend for myself when it was meal time, instead of having my parents cook for me. By the end of my freshman year at Central Michigan University (CMU), I almost completely cut out red meat. I began to realize that I ate it out of convenience, not because I actually enjoyed the taste. When I moved out of the dorms and into an apartment my sophomore year, I had the opportunity to experiment a little bit more in the kitchen. I mostly cooked pasta and chicken since they were the easiest to prepare and fit best into my college student budget.

After graduating from CMU, I moved down to South Carolina and was introduced to seafood. Of course I ate it here and there while living inMichigan, but it was definitely not a part of my regular diet. I noticed I was eating more and more fish and less and less meat. It even got to the point where I would get what I called “meat overload”—if I had any type of meat for lunch, I would not want any meat in my dinner.

Read the rest of this entry.

This entry is filed under Healthy Lifestyle, Nutrition.

by Lisette Volz

January 3

4:33 pm

1 Comment

Just for Today

You’ve been struggling with your weight for as long as you can remember and it’s a new year. This is usually when you head to Target for cute work-out clothes, then to the closest gym to enthusiastically join (of course the initiation fee will be waived). Lastly, you very deliberately find yourself in the grocery store stocking up on all the healthy foods needed for your new diet. All the while, you are filled with a combination of personal resolve and familiar doubt.

Yes, it has to happen. There is no way you can start another year overweight and out of shape. You tell yourself this time, this year, will be different. I’m ready! Or are you? Enter…the familiar doubt. Memories of all your past good intentions slither through your mind as you look down at your body with much dissatisfaction and negative judgment. Why would this time be any different? What if I can’t?

But you can. If I can, you can. I promise! I rang in the New Year with a sense of satisfaction knowing that January 1, 2012 was just another day. True, it might be the beginning of a New Year, but it’s still just another day. And for me, I know I can do almost anything for one day.

That is the way I approach my weight management. I don’t summon up future visions of me running a half marathon or sitting on the beaches of the French Riviera in a string bikini. I decide that just for today I will eat three clean meals and that I will give up desserts. Just for today I will not eat off of other people’s plates or in my car. Just for today I will eat at the kitchen table and not in front of the television. Just for today I won’t help myself to seconds and I will serve myself on an appetizer-sized plate. Just for today I will get on the treadmill for forty minutes. Just for today I will elevate the status of my food, eating it mindfully and with sincere gratitude.

I don’t worry about tomorrow or next month. All I need to do is right in front of me and when I do it for just one day, it leads me to tomorrow. If I concentrate on how much weight I have to lose or how truly out of shape I am, I feel overwhelmed. Even worse, I feel deprived and deprivation drives me back into the food.

One day at a time I take my health back. One day at a time, I live the healthy lifestyle that becomes a way of life. It’s not about forever because I am only guaranteed of today, and today I choose to respect the gift of this body.

This entry is filed under Healthy Lifestyle.

by Alicea Glover

September 21

5:23 pm

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How to Prevent the Common Cold

It’s that time of year—the time of year when you want to rush into your office and shut the door to keep the germs out; the time of year when you want to stand at least five feet from everyone you talk to; the time of year when you’d rather tap fists instead of shake hands to say hello. Instead of going to those extremes, we’ve got something else that can help you ward off disease… I’m talking about exercise! It is believed that moderate exercise and physical activity throughout the week can reduce the number of colds you get in a year.

You may already know that exercise helps prevent the development of chronic diseases such as diabetes and heart disease, but did you know it can also help you ward off the common cold? The answer is yes! According to the Harvard Medical School, a healthy lifestyle is the single best step you can take toward keeping your immune system strong and healthy. Regular exercise keeps your body strong, alert and ready for battle! According to the publication, exercise contributes directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently.

So as the temperature begins to change and we enter cold & flu season, remember these healthy lifestyle practices to help you defend against the common cold:

Don’t smoke.
Eat a diet high in fruits, vegetables, and whole grains, and low in saturated fat.
Exercise regularly.
Maintain a healthy weight.
Control your blood pressure.
If you drink alcohol, drink only in moderation.
Get adequate sleep.
Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.
Get regular medical screening tests for people in your age group and risk category

Source: “How to Boost Your Immune System,” Harvard School of Medicine

This entry is filed under Healthy Lifestyle.

by Jessica Lynn

July 9

9:00 am

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Self Care

Time and time again, you may have been told, “you’ve got to take care of yourself.” Your answer is probably usually the same as mine, “I know, I know.” You probably do know, but if you are not doing it, why not? Sometimes it takes a major life event to make us realize what everyone is saying is true – you can’t be the best – Mom, boss, co-worker, friend, spouse (fill in the blank) – if you don’t take care of yourself.

You have to be balanced in all aspects of wellness – physically, emotionally, mentally, and spiritually. I often find myself targeting one of these areas only, forgetting about the rest of the picture. I recently discovered a nice resource that gave some examples of how you can work toward this balance with examples of how to nurture yourself in each area. I’ve listed some of my favorites here – go to The Innerwords Messenger to see the full list.

Read the rest of this entry.

This entry is filed under SELF.

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 7

4:22 pm

No Comments

Exercise YOUR Motivation

By: Jeff, H3 Program Intern

Note: This is Jeff’s last week here as a Program intern at H3. We will miss him greatly — and so will the readers of H3 Daily.com! All of us here at H3 would like to say THANK YOU for a job well done! Make sure to leave Jeff a note before he heads back to the ‘real world’.

There is no single universal plan for sticking to exercise or for that matter, a weight-loss program. In my experience, the best method to get us out of the reclining chair and psyche ourselves up for a challenging workout comes from within. No one can make us tread it out each day or even draw us into a beach boot-camp, there has to be something more individually internal to a successful exercise plan. The support of a friend or a trainer may in the end be your motivation, however only YOU can decide.

Here’s the key: find what personally motivates YOU, and cling onto it. For some of us, all it takes to start our engines is the thrill of that next road race or an inspiring pump up jam. For others it gets deeper, maybe we exercise because we want to be around for our loved ones, and at the end of the day set an example for others to live by.

We have to remember that health affects every single part of our lives and if we want to get the most out of our one chance, we must tailor our lifestyles in a healthy direction. There will always be reasons (or excuses) why we don’t want to exercise, but let’s put it into perspective: are there FAR more reasons to be exercising? Without a doubt. Besides the many health benefits: reduced blood pressures, stronger bones, reduced depression or controlling of a healthy body weight – the reason become far more substantial to the individual.

For that reason, it seems to me that the more YOU motivation someone has the healthier they’ll be, and the easier it is to maintain an exercise program. With that said, here are a few thoughts that are sure to spark a little YOU motivation in everyone.

1. The feelings you get after a solid workout. After going for a long run or completing a vigorous workout it’s truly a signature exercise “HIGH.” You’ll begin asking yourself: “Man, if I feel this good now, what about after my next workout?”

2. Success stories. Reading or hearing about others success can be extremely motivational. Such as someone who lossed one hundred pounds or what about the guy who ran fifty marathons in fifty days!

3. You time. Exercise is a time to start the day off on the right foot or a good time to reflect. Your doing something good for yourself, be proud of that.

4. Reaching the goal. Setting a goal weight or goal measurements may be your thing, or walking/running a certain amount of miles per week. Whatever the goal is make it realistic and personal.

5. Family and friends. Maybe YOU motivation is being able to play with our kids, or to be around for our grand children. The thought of having not only more time, yet QUALITY time can be enough drive for any exercise plan.

6. Fun. It’s fun to wake up in the morning and go running! Well for me and others it may be, yet create an exercise program that’s going to be fun for YOU. Whether it’s playing tennis, lifting weights or gardening as long as you’re moving.

7. Purchasing new clothes. Hey, who doesn’t love a new saweet pair of jeans? Simply the thought of switching sizes could be what inspires YOU, if it does go for it.

8. Entering a 5k race or longer. As I’ve mentioned before, registering for a future race and paying in advance may be just what keeps you training.

9. A before picture. Looking back on from where you’ve come and where you are going can be motivation enough.

10. Logging In. I believe writing down workouts and exercise accomplishments for the day is extremely important. Literally visualizing what you’ve done will help you stay on track, definitely try it!

That’s only a few ways to get and stay motivated. Another possibility is to print out a few motivational quotes and live by them, literally! Put them on your desktop or the refrigerator if that works for YOU. Remember it’s all about exercising YOU motivation so explore the options and once you find it hang on tight. All and all, here’s one quote for you to take:

“No matter who you are, no matter what you do, you absolutely, positively do have the power to change.”

~Bill Phillips~

This entry is filed under Fitness, SELF.

by Cheney Maddox

November 23

10:34 am

No Comments

Time to Train: Turkey or Trot?

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.

Turkey Trot

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 21^st 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.

This entry is filed under Fitness.

by Cheney Maddox

November 19

11:07 am

No Comments

Hilton Head Comedy Club: A Healthy Hit

By: Jeff, H3 Program Intern

Thursday night’s about to strike, what to do!? We can head to bed after a long hard day of exercise and engaging lectures at Hilton Head Health or hit the streets for a night out on the island. Regardless of how busy our guest’s days are it’s always fun to have an outing with the entire H3 family.

Since Fit Week 2009, we have added an every week adventure to the schedule, the notorious Hilton Head Comedy Club. The club is owned and operated by John Biddle and Michael Paskevich and has given our guests the opportunity to experience Las Vegas comedic talent week in and week out. Each week a different comic comes to town to provide a few laughs, and the talent these two gentlemen bring in is among the best. To say the least, the outing has been nothing short of another healthy hit!

Last week's BONK Show at Hilton Head Comedy Club

A Healthy hit, how so you ask? Well, if we get to really thinking about it, laugh out loud fun supplies far more benefits to our minds and bodies than we may be aware. Check out our 4 – 3 – 2 – 1 countdown:

Physical Health Benefits:

1. Boosts Immunity. Increases immune cells and decreases our stress hormones.

2. Decreases Pain. Laughter triggers endorphins they may temporarily relieve pain.

3. Guards Against Heart Disease. Improves our blood vessel functioning while increasing blood flow.

4. Muscle Relaxation. One solid bout of laughter relieves tension and stress for up to 45 minutes.

Mental Health Benefits:

1. Alleviates Anxiety and Fear. When you laugh there’s no way to feel sad, angry, or scared!

2. Elevates Mood. Who doesn’t feel splendid when they are laughing?

3. Reduces Unnecessary Stress. An opportunity to relax, allows us to focus and be in the moment.

Social Health Benefits:

1. Enhances relationships and group connections. Keeps them fresh and exciting, creates an emotional sharing effect.

2. Does away with conflict. Lets us stop judging, criticisms and doubts fly out the window.

Number one:

1. Laughter is versatile and contagious. No matter what’s going on in our lives a simple smile goes a long way. Plus it’s fun, free, and easy to execute!

Alright guys, so there’s the 4 – 3 – 2 – 1 when it comes to healthy humor. I encourage ya’ll to attend the Hilton Head Comedy Club when you make the trek down here. Guests week after week have enjoyed the top notch entertainment, and hey who knew a night at the club could provide so many benefits?

Let me just leave y’all with one more fun fact about laughing… In a study done by Vanderbilt University, they found adults burn an average of 1.3 calories per minute. Looks like it’s time to laugh it up!

For more information about the Hilton Head Comedy Club go to:

http://hiltonheadcomedyclub.com/

Reference:

“Laughter is the Best Medicine” Melinda Smith, M.A., Gina Kemp, M.A., and Jeanne Segal, Ph.D., May 2009, http://helpguide.org/life/humor_laughter_health.htm

This entry is filed under SELF.

by Cheney Maddox

November 10

5:04 pm

No Comments

Oldies But Goodies

Take a look at some of my favorite H3 Daily posts — in case you missed them!

- Get in the spirit of giving thanks – what are you grateful for? Attitude of Gratitude

- Stay on track this Holiday season by keeping your appetitte at bay. Get Your Snack On gives many tasty Metabo Meal ideas.

- Maintain your weight this year by keeping dibs on what you eat. Writing your pounds off one meal (and snack) at a time.

- Keep your portions under control with this post – It’s an Optical Illusion!

What’s your favorite post? Haven’t seen anything you like — we are always open to advice!

This entry is filed under Uncategorized.

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