Posts Tagged ‘hilton head health’

by Alicea Glover

April 27

5:06 pm

Friday Fitness: Got Milk? Make That Chocolate Please

Here’s a throwback post from Adam Martin on the best thing to consume after your workout. Would you have guessed chocolate milk? You’ve always heard that milk is good for strong bones – but did you know that chocolate milk is good for you too?! According to Fitness Director, Adam Martin, chocolate milk is the best choice for a post-workout snack! Here’s why:

There are three important things that must be properly replenished after a moderate to intense bout of exercise. The first, water, is essential to muscle contraction and overall performance. Make sure to consume 8 ounces of water before exercise, at least 8 ounces for every hour during exercise and another 8 ounces after exercise. Ideally, you should weigh almost the same post-exercise as you did prior to the start.

Secondly, carbohydrates are our body’s energy source. They provide the needed fuel for subsequent bouts of exercise and physical activity.

Finally, protein is used to rebuild and replenish damaged muscles fibers in the recovery phase post exercise. So, what is the best source of water, protein and carbohydrates? Fat Free Chocolate Milk! In a recent study – fat free chocolate milk out-performed numerous commercial sports drinks and post-exercise drinks that you would find at your local GNC. Those who drank chocolate milk post-workout showed increased skeletal muscle protein synthesis, a sign that muscles were better able to rebuild. Keep in mind if weight loss is your goal; be sure to pay particular attention to calories. Eight ounces of fat free milk chocolate milk can quickly add up to 150 calories or more.

This entry is filed under Nutrition.

by Bob Wright

April 26

1:28 pm

5 Comments

Is Gluten Free The Way To Be?

First it was fat free, then it was carb free, now it’s gluten free. Is gluten free just the latest gimmick or really an important health and nutrition issue? The answer is both.

For the one out of a hundred people in the U.S. that have celiac disease, gluten free foods are literally a life saver. Celiac disease is a digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. Those with celiac disease cannot tolerate gluten, even in minuet amounts. Gluten is a protein that is found in thousands of foods made with wheat, rye and barely as well as everyday products such as medicines, vitamins and lip balm. Symptoms include abdominal pain, diarrhea, bloating, fatigue, bone or joint pain, depression or anxiety, missed menstrual periods and left untreated can cause serious long term consequences. Celiac disease must be diagnosed by a physician, so make an appointment if you are experiencing these symptoms.

If diagnosed with celiac disease you must eliminate gluten form your diet. Most pastas, cereals and grain products are made with wheat, wheat flour, rye and barely and should therefore be avoided. Fortunately “gluten free” products made from potato, rice, soy, amaranth, quinoa, buckwheat or bean flours are increasingly available, making the gluten free diet more palatable and easier to follow. Since “plain” meat, fish, rice, fruits and vegetables do not contain gluten they can be safely eaten. Oats can be eaten in small amounts as long they are not contaminated with wheat gluten during processing. Some people, while not diagnosed with celiac disease, have similar symptoms and may benefit from limiting their exposure to gluten.

The gimmick side of gluten free comes from the belief that foods with gluten are bad, and if it is “gluten free” it must be healthy. First of all, whole grain products made from wheat, barley and rye can make a very positive contribution to a healthy diet and there is no reason to exclude them unless you have celiac disease or you experience the symptoms described above when consuming them. Secondly, there are many gluten free products that are not healthy or nutritious. Food companies are now making gluten free versions of cakes, cookies, muffins, doughnuts, brownies and other junk foods. While it is not bad for someone with celiac disease to enjoy an occasional gluten free treat, a gluten free cookie or brownie is still a cookie or a brownie. If because of the “halo” effect, you give yourself the permission to eat more gluten free snacks than you would eat the regular version of those snack, gluten free could be part of the problem not the solution.

For more information on celiac disease, contact the Celiac Disease Foundation at www.celiac.org. For information on digestive disorders in general, visit the National Digestive Diseases Information Clearinghouse website. at www.digestive.niddk.nih.gov.

This entry is filed under Nutrition.

by Chef Jen Welper

April 23

8:16 am

1 Comment

H3 Recipe: Pan Seared Tuna with Avocado Salsa

Avocado Salsa

INGREDIENTS:

2 Tablespoons Avocado, cubed

1 Tablespoon Roma tomato, chopped

1 Tablespoon Red onion, diced

1 teaspoon Cilantro, chopped

1 teaspoon Lime juice

1/4 teaspoon Salt

To taste Pepper

PREPARATION:

In a medium bowl mix together the avocado, tomato, onion, and cilantro until well mixed.
Season with lime juice, salt and pepper.
Serve and enjoy!

Number of Servings: 1

Serving Size: 1/4 cup

Calories: 40

Fat Grams: 3

Pan Seared Tuna (or Salmon)

INGREDIENTS:

2, 4 ounce Tuna fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper

DIRECTIONS:

Preheat oven to 375˚F.
Preheat sauté pan to medium high heat.
Add olive oil.
Season salmon filets with salt and pepper.
Sear each salmon filet on hot sauté pan for about 4 minutes; do not touch the salmon for at least 2 minutes while it’s cooking! (If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.)
Then place the pan in the oven.
Bake for about 15 minutes.
Serve with your favorite sauce like our Avocado Salsa.

Number of Servings: 2

Serving Size: 4 ounces

Calories: 190

Fat Grams: 7

This entry is filed under Recipe.

by Amy Kelderhouse

April 22

8:40 am

4 Comments

Coaching Corner: Life Wheel

There is a certain rhythm to life. There are ups and downs, times when we feel pulled in one direction or the other. Think about the gravitational force of the moon. As the moon orbits around Earth, the gravitational pull influences and changes the tides. The same can be seen within our lives. All of the situations, people and events within our lives pull us in many different directions and like the tides we can be high is some areas and lower in others.
Healthy balance of life and activities is something that many of us seek out but have found to be elusive. Sometimes we can control the things that draw us out of center, other times we cannot. But we can be mindful of the imbalances within our lives and develop strategies to addresses the sources of pull.
Below is an activity I call the Life Wheel. It is circular diagram with 7 domains. These 7 domains offer a visual representation of our lives and the balance of influences and strengths that we have in this moment.
On a scale of 1-10, rate how you are doing in each one of these domains currently. A rating of 1 indicates that you are completely out of balance in this one domain, a rating of 10 indicated that this area is under control and you are confident in your efforts. Draw a line where you fall on that 1-10 scale for each area. You will find that the line will be bumpy, it will not be in the same area for each domain, and that’s alright! This exercise is designed to raise awareness on what areas we may require some attention and concentrated efforts. Try it out; see what the balance in our life looks like!

Life Wheel Example

This entry is filed under SELF.

by Karla Williams

April 21

9:27 am

No Comments

Step by Step: How to Cut an Onion

Onions are full of flavor, affordable, and nutritious! Here are 8 easy steps to achieve proper and safe knife skills while dicing, mincing or chopping onions.

Cut the stem and the root off.
Cut the onion in half from stem to root. Be careful the skin can be slippery.
Now, that it is halved. Peel off the outer layers of the skin.
Move your fingers out of the way and turn the onion so the root end is on the cutting board. Make your knife cuts perpendicular to the cutting board without cutting all the way through the onion. Thinner cuts will result in smaller dice; thicker cuts for larger dice.
Grip an onion half firmly, curving the fingertips away from the knife like a bear claw for safety. Slice evenly following the natural grooves of the onion.
Gripping the onion and keeping your fingers curved away from the knife, slice across the onion in parallel cuts.
When the onion becomes unwieldy to grip, turn the remaining portion face down on the board and continue cutting.
Repeat for the second onion half, chopping the onions from the last few cuts to make even dice.

Read the rest of this entry.

This entry is filed under Recipe.

by Lisette Volz

April 19

12:37 pm

No Comments

Letting Go of Resentments

Perhaps one of the most destructive emotions among the thousands of emotions we are capable of feeling is resentment. I have been known to say frequently, “Holding onto resentment is like drinking poison and expecting the other person to die.” From the moment I first heard that pithy little statement, I laid claim to it as my own.

Resentments, whether valid or not, cause us to ruminate relentlessly on the injustice, inequity, or betrayal we believe we have been subjected to. Whether it was a mean or hurtful gesture, or the belief that someone didn’t do what they should have, our reaction manifests like a cancer within. The object of our resentment takes hold in our head—rent free I may add. If you are anything like me, prone to emotional eating, resentment creates the perfect storm for compulsive or unhealthy eating.

In the end, holding onto resentments is a choice. Refusing to forgive or making no effort to let go, are choices that keep resentments alive. Often, our self-righteous anger takes precedence over our desire for peace and serenity. Our need to be right becomes a stronghold. This stronghold negatively impacts us mentally, emotionally, physically, and spiritually.

Perhaps you would like to let go of the resentment but don’t know how. Here are a few suggestions:

Acknowledge that you are using the resentment to recreate drama and ask yourself what the payoff is for you in recreating that drama.
Acknowledge that you cannot control others and outcomes and you cannot control those who have rejected you.
Recognize that your resentments give you only illusions of strength. Highlight and validate your real strength and power. Acknowledge that there is strength and power in forgiveness.
Acknowledge your part in allowing the abuse or manipulation to occur and then forgive yourself for that. Make a decision to not let it occur again and create boundaries to ensure your protection.
Forgive when you can, and practice willful and deliberate forgetfulness when you can’t, keeping in mind that these acts are gifts to yourself rather than surrendering to those whom you resent.
Identify if you are confusing present day resentments with unresolved resentments from the past.
Journal about your resentment, first identifying in detail the action or inaction on another’s part that caused it, then list all the emotions experienced. Lastly, acknowledging your part in the cause or continuation of the resentment. Feel free to burn, bury, or attach your journal excerpt to a balloon as a symbol of your willingness to let the resentment go.
Ask yourself what will happen if you decide to let the resentment go or if you decide to forgive the offender.
If you have a spiritual connection, ask your higher power to release you from the bondage of the resentment and to guide you on a path toward letting go.
Decide that you are worth the freedom from destruction caused by harbored resentments and vow to take your serenity back.

This entry is filed under SELF.

by Alicea Glover

April 18

5:53 pm

No Comments

Is Your Heart Happy?

Could happiness lead to a happy heart? A study by the Harvard School of Public Health revealed that older men with a more optimistic outlook had a reduced risk of coronary heart disease, in essence reducing their risk of a heart attack or stroke.

Although the study suggests optimism may reduce your risk of heart diseases even if you had poor health habits in the past, those who reported having a greater sense of well-being or a healthier lifestyle tend to be more optimistic.

So, now the question is how do you create optimism? Well, here are a few tips on how to grow happiness:

Balance is key. It’s important to challenge yourself but as best you can, try not to overload your plate. Spend time your loved ones when you can and don’t take anything for granted.
Just as Lisette always says, live in each moment. We are taught to always work a little harder and to strive for a little more but being present and happy with where we are is just as important.
Live healthy. When your body is well-rested, strong and fueled with the right foods, you feel more alert and ready to take on the day. Simply starting your day with a nutritious breakfast can make all the difference.

You may also want to read these posts on happiness:

The Health Benefits of Gratidute

Focus

When It’s Time to Reboot

Don’t Let Time Pass You By

This entry is filed under SELF, Uncategorized.

by Adam Martin

April 17

11:41 am

No Comments

Could you be an Active Couch Potato?

Can someone exercise and still be a couch potato? Up until recently, most of the studies on physical inactivity relied on self-reported measures but a recent Finnish study, using special shorts that can measure muscle activity, has strengthened the argument, if you sit eight or more hours per day your exercise binge might not be the sole solution.

The shorts were equipped with a special set of electrodes that were able to directly measure the muscle activity of the hamstrings and quadriceps both while exercising and when inactive. The results showed that on days when volunteers exercised they used only about 13% more energy overall than on days they didn’t exercise. But, surprisingly, how much people exercised or what kind of exercise they chose did not change the sitting time. Both on the days they exercised and the ones they didn’t, they were sitting nearly 68% of the time.

The Finnish study strengthens evidence published last month in the Archives of Internal Medicine that showed even if you exercise daily, sitting more than eight hours per day increased your chance of dying prematurely by 15%.

So, exercise paired with otherwise unalloyed sitting should be avoided. We should be just as cognizant of our non-exercise time as we are the time spent pounding the pavement or hitting the gym. Look for opportunities throughout your day to move more often.

Since many of us spend our time sitting while at work, check out some of these posts for being more active at the office:

Tips for a Healthy Cubicle

Office Chair Workout

10 Minute Workout Routine

One Big Happy, Healthy Family

Scheduling Break Time

This entry is filed under Fitness.

by Karla Williams

April 16

4:31 pm

No Comments

H3 Recipe: Chicken Salad Sandwich

INGREDIENTS:
3 (4 ounce) Chicken breasts, grilled, chopped
¼ cup Hellman’s reduced fat mayo
¼ cup Celery, diced very FINE
1 Tablespoon Green onion, (bottom bulb part only) chopped fine
4 pieces Turkey bacon, cooked crisp, then chopped
4 ounces Red table grapes, washed and sliced
¼ teaspoon Sea salt
¼ teaspoon White pepper
2 ounces Swiss cheese, sliced super thin ½ / person
4 each Whole wheat bread or sandwich thins
4 each Lettuce, tomato, thinly slices red onion ‘set-ups’ (sandwich toppings)

PREPARATION:
• Preheat oven to 350 F.
• Mix chicken breast, mayo, celery, green onion, turkey bacon, grapes, and salt & pepper.
• Lay whole wheat bread out on lightly greased sheet pans
• Place ¼ cup mixture of chicken salad on each piece of bread and spread out.
• The sandwich can be served warm or cold. If serving cold, top cheese and your topping ‘set-ups’.
• To warm, lay the slices of Swiss cheese on top of spread chicken salad.
• Bake in oven for about 10-12 minutes.

Serving Size: 1 open face sandwich
Servings: 6
Calories: 283
Fat: 8.5

This entry is filed under Recipe.

by Jeff Ford

April 15

9:23 am

No Comments

Coaching Corner: Find A Formula

How would you describe Hilton Head Health? Would ‘ahead of the wave’ come to mind? Our mission is to not just simply inspire, motivate and educate our guests, but to remain cutting edge in the way we help our guests create this formula.

When we started H3@Home Coaching, we knew it was a need and we looked at it as a must have option from the standpoint of ensuring our guests understand that they need to change their mindset. The big question that comes up is what’s the value in a coach versus a personal trainer? The relationships couldn’t be more different.

The focus of a Wellness Coach is to work with an individual to design structure in their life. Instead of someone directing you physically on what to do, coaches work with you to set specific goals while reviewing your progress. The formula for behavior change doesn’t lay so much in more exercise or simply eating cleaner, but more so in the foundation we build within our lives.

I think for many of us, changes in most areas of our lives are easier said than done but once we put ourselves first, become selfish with our health and find a formula, it’s pretty easy. Everyone’s formula to sustainable success is different; there is simply no timetable. Working with a coach is an opportunity to uncover it faster than alone. One question left for you this Sunday, Do you need a Wellness Coach?

This entry is filed under Healthy Lifestyle.

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