Posts Tagged ‘hilton head health’

by Karla Williams

January 23

5:10 pm

5 Comments

shrimp quesadillas H3 Recipe: Squash Quesadillas

pictured Shrimp Quesadillas

INGREDIENTS:

2 cups Zucchini, grated

1/4 cup Red onion, minced

1 tablespoon Parsley, finely chopped

1/2 teaspoon Cumin, ground

1 teaspoon Tabasco

1/2 cup Monterey jack cheese

1 Each Whole wheat flour tortilla

PREPARATION:

In a food processor grate zucchini.
Place red onions and parsley into the food processor to mince.
Pour zucchini, onions and parsley into a strainer allowing the excess liquid to drain.
Once drained, pour mixture into a bowl, add cumin, Tabasco and cheese—combine well.
Lightly spray one side of the flour tortilla and place oiled side down onto a medium hot skillet.
Spread 1 cup of zucchini mixture onto 1/2 of the tortilla and fold the other half of the tortilla over the zucchini mixture.
Cook tortilla on the first side until it is golden brown then flip to the other side and cook until it has also browned.
When finished browning, place quesadilla on a cutting board and cut into 4 wedges.

*Chef’s Note: Serve with 1/4 cup black bean salsa, 1/2 cup Mexican slaw, or salsa. You may also add your protein of choice, such as chicken or shrimp, but this will slightly change the nutrition information. (Shrimp Quesadilla pictured) Enjoy!

Yield: 2 servings

Nutritional info:

Calories: 200

Fat: 3 grams

This entry is filed under Recipe.

by Amy Kelderhouse

January 20

5:14 pm

No Comments

Friday Fitness: Double Up

We know the benefits of strength training but who wants to spend all day in the gym?! A great way to be efficient with your time—and challenge your strength routine—is to double up and combine exercises. By performing exercises that work multiple muscle groups at once we are cutting down on the number of exercises in our routine, but are also challenging ourselves with a more intense movement. Try out a few of these exercises below and make the most of your time in the gym!

Side Lung with Bicep Curl

Begin standing with feet shoulder width apart, weight in your right hand. Lung to the side with your left leg, then curl your right arm up toward your right shoulder. Lower your arm back down and come back to standing position. Perform 10-20 repetitions on this side and then switch weight to left hand for 2 sets.

Russian Twist with Shoulder Press

Sit on ground with back straight holding weight or medicine ball in from of body. Twist upper body down toward one side. Twist back up to starting position and press the weight straight up above head. Lower weight down then twist to the opposite side. This is one rep, perform 12 reps, 2 sets.

Plank with Row

Begin with weights on the ground right under the shoulders. Feet extended out into a plank position, body is in a straight line. Row right arm holding the weight back, bringing your elbow up and then lower back into the plank position. Perform the same movement with the left arm. This is one rep, do 10 reps for 2 sets.

Deadlift to High Pull

Begin with feet shoulder width apart weights in front of legs. With a flat back lower arms down until weights are to the mid shin. Rise back up to starting position. With arms in the same position pull the weights up to the chest, bringing elbows out. Lower back down to starting position, this is one rep. Perform 12 reps, 2 sets.

Incline Press with Reverse Crunch

Lie on back with weights at the chest and feet extended up into the air. Keeping the hips down, rise up into a crunch and press the weights up. Lower back down the starting position. Then using the core, lift the hips up off the ground for a reverse crunch. Lower back down, this is one rep. Perform 12 reps, 2 sets.

Follow Hilton Head Health on Pinterest to view pictures of each exercise!

This entry is filed under Fitness.

by Bob Wright

January 19

1:26 pm

8 Comments

anna leigh Habits of Successful Weight Managers: A Triggering Event

My granddaughter, Anna Leigh

A triggering event is an event, situation, or may even be a comment that makes you think about something differently. The National Weight Control Registry (NWCR), a study that I refer to often, has been collecting data for the past 15 years about the habits and characteristics of those who have been successful at losing a lot of weight (50 – 70 lbs.), and kept it off for a long time (5 – 7 years). They found that a number of the people in their database had what they referred to as a “triggering event”, an event that made them think about their weight in a different way and made managing their weight, or getting healthy more important to them than it had been before. The triggering event could have been a bad medical report, seeing their reflection in store window or mirror from an angle they hadn’t seen before, being unable to do something because of their weight, seeing a close friend or family member have a serious health problem or anything that made losing and maintaining their weight more important to them than before this event.

One of my favorite examples of this from the NWCR was a young, single father of a 4-year-old daughter. The daughter had some friends over and they were playing and talking and the father over heard one of his daughter’s friends say “your daddy is really nice, but he sure is fat.” While he knew he was overweight, he had never heard anyone say it so bluntly—and he said to himself at that moment, she is right, I am fat, and I am the single father of a 4-year-old daughter. That day he hired a personal trainer, joined weight watchers and now many years later, he is fitter, leaner and much healthier than before. While he always knew he should do something about his weight, it took that comment to motivate him to act.

I had what I consider to be a triggering event on Wednesday January 11, at 12:58 pm. Anna Leigh Fraser came into the world and changed my world forever. Yes, I am now a grandfather (papa) to a healthy baby girl. I am a pretty healthy guy, who has lived a pretty healthy lifestyle, but things are different now. I am already finding myself thinking, I want to be there when she graduates, gets married and has kids herself ( I literally just shed a tear, I am not making this up). I have been a grandfather for about a week and I am already looking ahead to being a great grandparent. So as important as health has always been to me, it’s much more important now. As much as I try to practice what we preach, I have to be a better practitioner. You might have heard me say one of my favorite quotes, “habits are caught not taught,” now I have someone else to “catch” my habits. My favorite phrase,” unwise, better, best,” has new meaning to me. The point is, the stakes have changed, and they changed the minute is saw her for the first time. I know I will be more conscious of my health because of her.

It is important to point out that not all of the successful weight managers in the NWCR had a triggering event—in fact, most didn’t. Having a triggering event is not a requirement for or a prerequisite for success, nor does it make it any easier to succeed. But it does provide a rallying point; helps focus your attention, put perspective on why it’s important to keep working toward and achieving your health goals. If you have had such an event, use it to keep you focused. If you haven’t had one, don’t wait for it—look for other sources of motivation and inspiration; but be on the lookout, you never know when that potentially life changing triggering event will occur.

This entry is filed under Healthy Lifestyle.

by Alicea Glover

January 18

4:45 pm

No Comments

Life: In the blink of an eye

As someone who tries to be conscious of my eating and lifestyle habits, I often think about how the little things can lead to big change. Putting that same thought process on the concept of life, however, had me thinking. When was the last time you sat down to think about how one small action can vastly impact your life or someone else’s? Check out this infographic from Medical Billing and Coding. Not only did it make me want to be more mindful of all my actions but it also made me thoughfully reflect on my priorities.

Via: MedicalBillingAndCoding.org

This entry is filed under Uncategorized.

by Adam Martin

January 17

4:57 pm

1 Comment

Vitamin D: Too much of a good thing?

New research is emerging that lends credence to limiting your Vitamin D intake to no more than 4,000 IU per day

I was shopping for a vitamin D supplement this past weekend and noticed that there was three options; 2,000, 5,000 or 10,000 IU per capsule. My economic mind reasoned that 400 capsules of 10,000 IU seemed to be the best deal. The directions on the back say to take 1 capsule daily with food. I was a bit concerned that 10,000 IU a day might exceed the upper limit.

Then, today I was given this article by Bob Wright. The study, conducted at the John Hopkins University School of Medicine, showed that in people whose vitamin D levels rose beyond normal had a greater risk for heart problems. Thus, it is important that you speak with a physician about your vitamin D levels so that you can be properly advised. Because, as study leader Dr. Muhammad Amer says, “at some point it can be too much of a good thing.”

This entry is filed under Nutrition.

by Chef Jen Welper

January 16

4:19 pm

4 Comments

H3 Recipe: Butternut Squash Ravioli

Sage Cream Sauce

INGREDIENTS:

1 Tablespoon Butter

1 Tablespoon Shallots, chopped

3-4 Sage leaves

½ teaspoon Salt

Pinch White pepper

1 cup Skim Milk

2 Tablespoons Half and Half

2 Tablespoons Corn starch

2 Tablespoons Cold water, to mix with corn starch for slurry

PREPARATION:

Heat medium size sauce pot then sauté shallots.
Add sage leaves and seasonings.
Add skim milk and half and half. Slowly heat for about 5 minutes, whisking occasionally.
In separate bowl, combine corn starch and water to make corn starch slurry. Slowly whisk slurry into cream mixture.
Thicken with slurry until achieve desired consistency

Number of Servings: 4

Serving Size: ¼ cup

Calories: 90

Fat Grams: 3.5

Ravioli

INGREDIENTS:

2 cups All purpose flour

½ cup Ground flax seed

4 each Eggs

1 teaspoon Olive oil

Filling:

1 each Butternut squash roasted and mashed

½ cup Parmesan cheese grated

1 each Egg

½ teaspoon Salt

¼ teaspoon Nutmeg

Pinch Pepper

PREPARATION:

Set up food processor with “S” blade attachment.
Add flour and flax.
Add eggs and oil to food processor bowl.
Process until the flour is incorporated and evenly moistened. (Suggestion: use the pulse button on your machine to process ingredients.)
Then lightly flour your work area and knead your dough.
Let the dough rest for about 30 minutes
While dough rests, combine ingredients for filling.
When dough is ready, use the pasta roller attachment on your Kitchen Aid mixer and simply feed the dough through. Repeat until you get to level 4 on your pasta roller. (Level 4 is the desired thickness for your raviolis.) If you do not have a Kitchen Aid mixer, roll out dough on floured surface as thin as you can without our tearing the dough.

Once your pasta is rolled out, simply scoop 1 ounce of filling in rows on your sheet of dough. Be sure to keep plenty of space between raviolis.
Brush an egg-water mixture around and in between the raviolis—this helps the sheet of pasta that gets placed on top of your filling to stick so your filling does not come out during the cooking process.

Use a ravioli cutter, or even a circular cutter, to cut the raviolis.
Press the sides of the ravioli with your hands to make sure all filling is sealed inside.
Repeat until you have made 24 raviolis, or reserve your dough for a later day. (Raviolis can be made ahead of time, stored in freezer and simply cooked from frozen state.)

Boil pasta for about 12 minutes or until pasta is soft and slightly aldente. (Pasta will float after a few minutes but continue to let cook.)

Number of Servings: 12

Serving Size: 2 each

Calories: 190

Fat: 7 grams

This entry is filed under Recipe.

by Amy Kelderhouse

January 15

9:38 am

No Comments

Changing the World

I love reading about the lives of great leaders. I am constantly inspired by their road to success, and very often that road is filled with hardship and potholes. Their perseverance and growth through challenges offer a great example to all of us goal setters that life is not easy and that true, lasting and worthy change requires work but the reward for hanging in there can be huge.

Tomorrow is Martin Luther King, Jr Day. He was one of the greatest and most effective leaders in our nation’s history and he did it all through nonviolence and peace. He began with a dream which grew to reshape our nation. He is a great example that we should live a life of action and not reaction. We can model the great example of MLK in our daily lives. The small steps and successes in the little things can impact your life and the lives of those around you in ways that you could not even imagine. Know that you can change the world through brightening the world around you through small, thoughtful actions.

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.” - Martin Luther King Jr.

Here are 15 things that you can do to change the world by living a life of action.

Hold the door open for someone
Compliment or say something kind to server
Use a person’s name when speaking with them. As Dale Carnegie says, a person’s name is the sweetest word to them.
Smile. You have no idea the wide and lasting effects of this small action.
Pick one thing that you do not use and donate it.
Throw away trash that is on the ground or straighten up a shared environment such as the counter of the break room.
Every morning think of someone who you know well or very little and send them love and well wishes for their upcoming day.
Reach out to someone through email, Facebook, Twitter, anything! There are so many methods to contact people now just to say hello!
Forgive someone and mean it.
Read something inspirational. Expand your world and you will reflect that into the world around you
Bring own shopping bags to the grocery.
Call a friend
Really listen to someone. Practice active listening and reflect back what you are hearing to show that you are really taking in what is being said.
Research a cause that you value and make a donation to the effort.
Genuinely thank someone in your life for who they are or what you have learned from them.

As you can see these ideas are not earth shattering but they can be life changing. Isn’t true that it can be the small things in life that we value the most?

This entry is filed under Uncategorized.

by Karla Williams

January 14

9:12 am

3 Comments

The Sweet Life

Oh, sugar… it has always been there for us. Growing up as a kid, I was always rewarded with sugar; after I left the doctor’s office I was given a sucker; for Valentine’s Day, I was given chocolates; if I was upset, sugar would be there to make me feel better.

Although, you probably know that too much sugar isn’t good for you, there are probably some sugar facts that you did not know. And I have some tasty recommendations for you to easily avoid excess sugar intake.

1. Each teaspoon of sugar packs in 20 calories. Imagine this, each can of regular soda contains about 12 teaspoons of sugar, which is 1/4 cup of sugar per 12 ounce can! That is roughly 170 calories per can of soda.
Here is the crime: That 170 calories and 1/4 cup of sugar is wasted on just sugar. My recommendation to you is to get rid of that daily can of soda and replace it with a few tall glasses of water! Keeping your body hydrated will help maintain level energy.

2. Although sugar gives you energy, it is short lived. For example, one medium sized cookie packs in around 200 calories. Yum, that was tasty… but now what? You are probably still hungry and in about an hour, tired!
Here is the crime: Unfortunately, that delicious cookie doesn’t provide anything your body needs to operate from day to day. These calories are called “empty calories”. Replace that cookie with a healthy, nutrient dense snack, such as vegetables and hummus. Now, you will be full, energized and satisfied rather than crashing after about an hour after eating a cookie.

Here are my recommendations to slash your sugar intake to a minimum;
• Enhance your dishes with spices, not sugar. The H3 Eye-Opener Oatmeal does not have any added sugar; we add cinnamon instead (it will give you a sweeter taste). Think cinnamon, vanilla extract, nutmeg or all spice.
• If you are baking muffins or cake, do not add all of the sugar, add only half. This will reduce calories but will not reduce flavor.
• If you are craving something sweet, first reach for fruit. Strawberries, apples or oranges should help you tame that sweet tooth.

This entry is filed under Nutrition.

by Jeff Ford

January 13

12:38 pm

2 Comments

Friday Fitness: No Excuses Workout

Ever feel like there’s not time to get in a hard workout? Feel like you just don’t have the equipment or time available? For 2012, I challenge you to take a good hard look at not only your exercise routine, but what actually you can accomplish in a day versus what you can’t. Whether it’s exercise or whether it’s life, we tend to not always be honest with ourselves. The fact is that only an honest perspective leads to sustainable change.

With that said, Friday Fitness is back in full swing and we’re starting you off with a good one! This workout you can do anywhere and anytime because it only requires your body and a fifteen minute window. Watch the video and post the total number of rounds you complete in fifteen minutes. Ready – Set – Go … No Excuses!!

15 Minute AMRAP (as many rounds as possible) of:

:60 Running/Jogging/Walking (pick your pace)
15 Squats
15 Pushups (Knees okay)
:30 Plank hold (accumulated time okay)

This entry is filed under Fitness.

by Amber Shadwick

January 12

5:21 pm

No Comments

In Response to: “Can Yoga Wreck Your Body?”

As many of you may know, I recently, as of April 2010, obtained my 200hr RYT (Registered Yoga Teacher) certification. Earlier this week I came across an article that hit rather close to home. The article was entitled “Can yoga wreck your body?” This article published recently in the New York Times, argued that it can. Essentially the article declared that the increase in yoga-related injuries, “in recent years”, has direct correlation with the heightened increase in yoga practitioners. According to Yoga Journal, about 14.3 million people in theUnited States practiced yoga in 2010, which is significantly up from 4.3 million in 2001. As yoginis’ and yoginas’ around the world begin to find daily yoga practice more and more essential, the need for yoga practioners indeed increases. However, the blame should not be wrongly placed on just the instructors. One cannot point fingers at just us. The fingers rationally should be pointed at the individuals whom are practicing yoga—those who should become more mindful. The focus must shift away from the trend and more toward individual self-care, compassion and safety.

How to protect yourself from injury:

Yoga students should highly consider the instructor’s training and expertise, but they must deem more important, their individual ability to listen to their own bodies. When simply stated, any type of physical activity that challenges the body should be practiced with individual awareness and caution. Therefore, I feel I am not exaggerating when I utter that body awareness is a major component in fitness, yoga, functionality and overall wellbeing.

I sincerely feel this article’s tag line “Can Yoga Wreck Your Body” is disheartening, misleading and will more than likely hinder the general population from trying yoga, which is such a dishonor. Realistically, it is not the yoga that wrecks the body; it’s the individual and his or her lack of understanding of one’s own limitations, capabilities, body alignment/awareness and most importantly one’s own perception of self- care and physical compassion.

Thus, in light of helping YOU develop YOUR safest possible yoga practice, please read the tips below:

1. Adopt a beginner’s mind. You would not attend an advanced ballet class without having prior knowledge and or experience. Yoga may look comparatively simple, but it’s not. Start with a series of yoga classes targeting the beginner. Beginner classes will help to introduce you to the basics. You must, MUST…MUST build a solid foundation of knowledge, of alignment, body awareness and of comfort before you leap in to a more challenging class like a Vinyasa or hot yoga class.

2. Learn to listen to your body. In any yoga class, your body, not the teacher, is the real guide for what is best for you. Listening to your body and honoring its signals are key to a safe practice. If something doesn’t feel right, ease out of the posture. If something feels like a strain, you’re pushing too hard. If your body feels like it needs a break, listen to it. Remember, yoga is about self-care. If you need to rest, you can always relax in child’s pose.

3. Do your own pose, not your neighbor’s. Yoga is not a competition. For most of us, the mind is apt to overrule the body. So if the person next to you gets her feet behind her head, “holy stretch”, you best believe you are going to do the same! NO. NO. NO. Yoga at its essence is about getting in tune with the body. The only right way to practice a pose is to practice it in the way that honors where your body is at that particular moment. Tune in, and most importantly stay present.

4. Look for gratitude. Look for gratitude and value in every pose. This is where you are challenging your body, but still staying completely within your comfort zone—all balance between letting go and bringing in. Your grateful place is that place in the posture where you are feeling a soothing stretch and your muscles are working (a certain feeling of heat, gratitude and compassion) but there is no pain, strain or extreme fatigue.

5. Pick the right teacher and approach. When it comes to practicing and teaching yoga, it is not a one size fits all. As you read above, there is a continued need for yoga teachers. Every teacher will vary in approach, style, experience and training. Know your style and/or goals and then pick the one that best suits you. In regards to injuries and/or physical limitations, the number one rule of thumb is to not be shy. Inform your teacher prior to class. Then, simply ask if the class is suitable for you. Growth does not take place without inquiry. If the teacher isn’t able to offer specific feedback related to your injury and or question, that’s an indication that the teacher might not be a good fit for you.

This entry is filed under Fitness.

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