When deciding what weights to use, choose so that the last 2 reps are difficult, but you still maintain good form.
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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 5th, 2009
Spaghetti Squash Haystacks /// No Comments ///
By Cheney
Golden strands of high fiber, beta carotene and vitamin C-rich squash make a great substitute for wheat pasta and an interesting salad or appetizer as is demonstrated in this flavorful combination.
INGREDIENTS:
1 small to medium spaghetti squash, roasted
1 tablespoon olive oil
1 tablespoon butter
¼ cup onion, thinly sliced
1 tablespoon garlic, chopped
¼ cup dried tomatoes, julienne
¼ cup black olives, pitted and sliced
2 tablespoons fresh Basil, cut in ribbons
Salt and freshly ground black pepper
1 tablespoon pine nuts, toasted
1 tablespoon Parmesan cheese, shaved
PREPARATION:
- Place squash in a microwave oven for 5 minutes to soften the shell
- Remove from microwave and cut squash in half, lengthwise
- Place cut side down on a baking sheet and place in 350 degree oven for 30-50 minutes or until semi soft
- Remove from oven and cool, Use a fork to Scrape squash away from the shell
- Loosen strands and spread on a baking sheet, cool quickly in the refrigerator
- Heat oil and butter in a medium skill and sauté onion and garlic until soft
- Pour onion mix over squash and add remaining ingredients, gently toss with your fingers to incorporate ingredients
- Warm to room temperature before serving
To serve: loosely pack a one-up measuring cup with squash and invert onto a heated serving plate. Garnish with Parmesan cheese and a small leaf of basil. Also nice served with roasted red pepper dressing.
Serves 8
Calories: 90
Fat Grams: 6
/// No Comments ///
November 2nd, 2009
Avoiding a Burn-Out /// 1 Comment ///
By Cheney
By Jeff, H3 Program Intern
Why exercise? What are we actually trying to accomplish? We all have central reasons for exercise – the opportunity to reduce our blood pressure, risk of heart disease, feelings of depression, and of course to control our weight. With so many phenomenal reasons to exercise, why not go all out day after day after day!? Constant, no breaks, let’s hit H3 class after class after class!
Sometimes our motivation really is sky high; however there is a point at which we may be pushing ourselves past our healthy perimeter. If you’ve stayed with us at Hilton Head Health, you are aware that we live by the words: “Train for Life” – so do just that, listen to your body and let yourself recover from intense exercise sessions or after a long day at H3.
The ultimate objective is not to get burnt out or injured, but to appropriately and safely exercise creating lasting lifestyle changes. Remember, we train for life – not for chronic fatigue or worse injury.
How do I know if I’ve gone too far? In an article written for ACSM’s Health and Fitness Journal, by Dixie Thompson, Ph.D, FASCM, she states that overtraining results when exercise bouts are too long and/or too intense without adequate time for our bodies to recover. Overtraining can also occur when we completely immerse ourselves into an exercise program before gradually easing into the routine.
So let’s never be there – It’s all about recognizing the warnings signs, yet the best approach is to avoid overtraining all together. Here’s how:
Identify Common Cautions:
- Overly excessive fatigue
- Chronic muscle soreness or joint pain
- Increased susceptibility to infections
- Changes in blood pressure
- Elevated resting heart rate
- Psychological: irritability, depression, and anxiety
- Inability to relax, fidgety
That’s what you should be on the lookout for, although here’s how to avoid symptoms of overtraining entirely:
Listen to your body. Sticking to a routine is important; however when your tired your tired – take a day off if your body is asking for it.
Ease into the exercise program. Gradually adjust the workout routine, intensity, volume and duration.
Eat a healthy diet and drink ample water. The proper amount of hydration and nutrients will help your body adapt from exercise.
Stay flexible, Adjust your workouts. If you have had a particularly slam packed day of exercise, go lighter the next day or rest completely.
Set a bed time, Plan time for relaxation. Preferably get 8 hours of sleep, and if you happen to be at H3 head to a stretch and relaxation class or better yet schedule a massage!
In summary, never workout when your in excruciating pain – take a day off if need be. You know your body, so it’s up to you to recognize the cautions. This does not mean taking off weeks at a time, just hold yourself accountable. Keep in mind, we’re training for life not life long exhaustion. Anyways, good luck with your current health and fitness goals and keep up the hard work!
Source:
Overtraining, Dixie Thompson, Ph.D., FACSM
ACSM’s Health and Fitness Journal, September/October 2009, Volume 13, Number 5
/// 1 Comment ///
October 29th, 2009
The Biggest Loser /// No Comments ///
By Cheney
Whenever I tell people where I work, I usually get the same response “Oh, so it’s like The Biggest Loser?!” And then unfortunately I have to tell them, “No, not at all.”
Well, I guess that is not entirely true. Hilton Head Health, like The Biggest Loser, is based on jumpstarting an exercise program, learning how to eat healthy and make changes to live a healthy lifestyle. However, what stands us apart is that we provide the tools to make these changes sustainable and realistic. Also, we look at weight loss as a byproduct – not an end goal.
Don’t get me wrong, we see a great deal of weight loss success. But more importantly, we see life changes. Individuals leaving here accomplishing things they never thought possible – like going off of their insulin shots, learning to love vegetables, completing a 5K, or even just walking 10 minutes straight on the treadmill. The stories (and possibilities) are endless.
Thanks to the popular show on NBC, the reality of losing weight and making these life changes has been showcased through the stories of ‘real’ people.
Everyone seems to have their own opinion about the show; some feel the show is a little too intense as others find it motivating. What is true – is that it is definitely creating awareness in the importance of leading a healthy lifestyle.
See what Adam Martin, H3 Fitness Director, had to say about the controversial show.
“The Biggest Loser is a show that gives the obesity pandemic the attention it so direly deserves. However, the ‘Hollywood’ gloss may be robbing Americans of the reality of weight loss. It may be time for The Biggest Loser producers to have a behind the scenes episode because simple math tells us that inordinate weekly weight loss with the recommended regimen is impossible.
In fact, a recent TIME magazine article interviewed participants and found that all they were eating was sugar free Jello and asparagus for several days, as well as, exercising vigorously in the sauna prior to the weekly weigh-in. These radical approaches to weight loss would never be recommended to the American public.
So, why then deceive common Americans with the perception that hard work and calorie control can result in such dramatic weight changes? Answer: because that’s what sells episodes! I KNOW that this altered perception of weight loss is affecting its viewers because on a weekly basis we have guests that have given their maximum physical and emotional effort in fitness classes only to weigh-in on a Friday morning and feel defeated by a number. The disgusting so-called ‘reality’ television is unfortunately not even close to a reality.
Therefore, I look forward to the upcoming ‘Reunion Show’ that airs the current lives of 40 of the past contestants. Let’s see what has truly made them successful for the long-haul, not what motivates them to radically alter their lifestyle in search of fame and fortune.”
-Adam Martin
Do you watch The Biggest Loser? If so, what are your thoughts on the show?
/// No Comments ///
October 6th, 2009
Tip the scale in the ‘Wright’ direction /// 2 Comments ///
By Cheney
Obesity, Smoking, Diabetes, Heart Disease, Cancer … Which enemy is our most formidable one? All practical guesses, but in reality the number one public health enemy happens to be ourselves. Crazy, right?
According to Bob Wright, long time Director of Health Education here at Hilton Head Health; it is not crazy in the least bit. We have to understand that the impact of our own behaviors is the supreme enemy affecting our health. Almost all conditions or diseases, even cancers can be accurately linked to our lifestyles and the choices we decide on!
In Bob’s lecture, “Public Health Enemy #1” he emphasizes a relationship between our good behaviors and bad behaviors, and how this relationship resembles a balance scale. Our job is to tip this balance scale in the right direction.
By gradually making moderate changes in our lifestyles, we can and will tip this scale in the right direction. Moving the scale will not only decrease our risks of other public health enemies, yet it will improve our overall health. So when it comes to public health enemy number one; which way is your scale leaning?
We may be able recognize that our scale is not leaning in the right direction, but what can be done to change this behavior imbalance? The key here is to remember that moderate changes in our behaviors go a long way. What’s more, we need to start making these changes before we get sick or develop an unfortunate condition.
As a majority, we tend to think of our health only when something goes wrong. NOW is the time to stop beating around the bush and to throw out any excuses; we are in fact the ultimate controller and our own enemy.
Thus, provided below are three straightforward changes gathered from the H3 lecture, “Public Health Enemy #1” that are directly related to reducing your risk of heart disease, but in effect pay dividends to other areas of your health.
1. Stay Active
- Sedentary people who start exercise reduce the risk of heart disease 40 – 50% .
- Contributes positively to warding off type II diabetes, stroke, respiratory ailments and cancer.
- In a study by Natural News, the risk of dying from cancer increased 45% for men and 28% for women due to lack of physical activity.
- Additionally, 20% of deaths of people 35 and older were attributed to lack of physical activity.
2. Quit Smoking
- Accounts for 20-40% of all heart disease deaths.
- 1 pack = 50 – 75 pounds of extra fat!
- Smoking is linked to lung cancer, respiratory ailments, and heart disease.
3. Maintain or Lose Weight
- As little as 5% of weight loss significantly reduces risk of heart disease.
- In an article written by WebMD’s Kathleen Zelman, interviewee David Katz MD, MPH of Yale’s Preventive Medicine Center states: ”Lifestyle changes that include healthier diets, regular physical activity, and weight loss of 7%-10% have shown phenomenal health benefits that can be more effective than medications.” (Article is definitely worth checking out)
- Weight loss can reverse or prevent diabetes, lower blood pressure, cholesterol, control triglyceride levels, and improve sleep apnea.
So there are the three most definite behavioral changes to start with. Bear in mind, no matter how stacked you are in the right direction there is always room for improvements. What’s more, we must have the drive and become geared up for change.
I think Bob put’s it best: “It’s not so much where you are, it’s where you’re moving.” So let’s move already– in the Wright Direction.
Sources:
/// 2 Comments ///
September 29th, 2009
Take Strides at Sunrise /// 1 Comment ///
By Cheney
By: Jeff, H3 Program Intern
The morning alarm clock … nothing better than hearing that buzz, beep, or radio echo is there? Naturally we would rather hear many other sounds at that 7 a.m. hour of the morning, but luckily we can take advantage of that snooze button! Unfortunately, while we’re snoozing others are strolling to the sunrise and making the most of their morning march.
Here at Hilton Head Health, Guests have the opportunity to fully utilize their time and walk one of the best beaches in South Carolina. The H3 experience is one of a kind and every day begins with a breathtaking sunrise beach walk. Many of our guests find beach walks to be one of their favorite experiences of the program, and in actuality use the time to prepare mentally for the day ahead of them. Among other things it’s also a great way to socialize with one another in a peaceful and calming atmosphere.
So here’s your morning motivation to take those strides at sunrise:
- Walking on the beach uses almost double the energy as walking on the street
- Some studies have shown that an average adult burns 25% or more calories walking wave side verses on a hard surface
- The uneven levels of the beach improves balance and coordination
- Reduces pressure on the largest joints in your body (the knees)
- Boosts your mood and diminishes stress
Not only is striding by the sunrise invigorating, but springing up out of the sack can really pay huge dividends for your health.
To put it simply, a guest (who by the way never misses a beach walk) once said to me “I enjoy beach walks, they are what I do … an awesome way to start the day.”
/// 1 Comment ///
September 28th, 2009
Move It Monday: Tread it Out /// No Comments ///
By Cheney
Decisions, decisions … what ought I do today? With limitless classes and possibilities at Hilton Head Health guests have the opportunity to participate in anything they desire! What’s interesting though is that the most popular class at H3 involves one of the universal least desired pieces of equipment: the notorious treadmill. This would lead you to believe that treading real isn’t too popular? Nevertheless, I am here to tell you that is lie, treading is truthfully the most popular class at H3.
So what makes this class so cherished? Here are the top ten reasons as to why guests love to tread it out, I am positive many of our guests would agree!
1) Time flies when you tread it out. In the midst of so many different elevation and speed intervals the class seems to be over before it even begins!
2) Allows all participants to work at their own pace. Every class becomes your own workout and it’s great because class after class an individual can challenge themselves further!
3) Ability to use what you want. What’s more! You can use virtually any piece of exercise equipment such as a treadmill, elliptical, NU Step.
4) it’s different each class. Typically there are 3 hills and 2 speed intervals per workout, but they always differ in time and intensity.
5) A variety of instructors and music. Nearly all instructors at H3 teach treading so there’s constantly a new motivator (a.k.a. instructor) and fresh music!
6) Priceless Camaraderie. At all times there are lots of partakers. Exercise classes are always more fun and inspiring with more people!
7) A workout to take home. Treading is transferable. Without a doubt an exercise class that can be performed with a friend or at the gym back home.
8) Encourages good posture, long strides, and deep breathing. Treading class really develops lasting safe exercise skills
9) You sincerely sweat it out. Such a great workout that it’s easy to sweat! However, it’s so fun that nobody minds!
10) Afterwards you feel amazing. Time and time again guests have mentioned that they feel refreshed! “Man, I feel great” or “That was an awesome workout!”
Therefore, when you return to Hilton Head Health or stay for your very first time – make sure to sign up early for treading. Otherwise, you’ll really be missing out on the top ten reasons to Tread it Out!
Want a sneak peek — try this H3 Treading Routine yourself. Once you fall in love – you will have to come visit H3 for the real thing!
Treading Routine
| Minutes | Incline | Speed | |
| Warm Up | 0-5 | 0 | Comfortable walking pace |
| Hill One | 1 | 5 | +0.2 |
| 1 | 9 | +0.2 | |
| 1 | 12 | +0.2 | |
| 1 | 14 | 0 | |
| 1 | 15 | 0 | |
| 1 | 9 | 0 | |
| 1 | 3 | 0 | |
| Speed Interval | 1 | 3 | Challenging speed |
| 30 sec | 3 | Recovery | |
| 1 | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 1 | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| Hill Two | 1 | 6 | 0 |
| 1 | 9 | 0 | |
| 1 | 11 | 0 | |
| 1 | 13 | 0 | |
| 1 | 11 | 0 | |
| 1 | 9 | 0 | |
| 1 | 6 | 0 | |
| 1 | 3 | 0 | |
| Hill Three | 1 | 8 | 0 |
| 1 | 13 | 0 | |
| 1 | 15 | 0 | |
| 1 | 13 | 0 | |
| 1 | 8 | 0 | |
| 1 | 15 | 0 | |
| 1 | 10 | 0 | |
| 1 | 8 | 0 | |
| 1 | 3 | 0 | |
| Speed Interval | 1 | 3 | Challenging speed |
| 30 sec | 3 | Recovery | |
| 30 sec | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 1 | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 30 sec | 3 | Challenging speed | |
| 30 sec | 3 | Recovery | |
| 1 | 3 | As hard as you can! | |
| Cool Down | 5-10 | 0 |
/// No Comments ///
September 25th, 2009
What’s In a Word….. /// No Comments ///
By Cheney
Article written by Kelly Hillyer
fat farm: 1969 (noun) a health spa that specializes in weight reduction
When you think ‘fat farm,’ what typically comes to mind?—Dorm-style bunk bed living quarters, traveling in herds to the dining room, everyone performing the same mundane activities, Kirstie Alley…Just hearing the phrase causes a string of unpleasant images to flood into our heads, when in reality, according to Merriam-Webster’s Dictionary; a fat farm is “a health spa that specializes in weight reduction.” I think that it is time to re-evaluate and really re-consider the negative connotations associated with the phrase ‘fat farm.’
Consumer trends reveal that people between the ages of 44 and 62, who are searching for weight loss destinations, use the phrase ‘fat farm,’ which makes me think– the Baby Boomers are right on target. They know they want weight loss, and they’re not afraid to search for ‘fat farms.’
This makes me wonder- if the Baby Boomer generation has no problem calling them what they are, why does everyone else? What’s so wrong with calling them ‘fat farms’? Why do we, as a society, have a problem with telling our friends and family that we’re going to a ‘fat farm’ for the week to better our lives and to make the necessary improvements to our daily lifestyle?
I think that it is finally time to let go of the negative implications associated with ‘fat farms’ because no matter how you want to dress up a weight loss spa, fitness retreat, health resort, weight loss spa—you are in fact traveling to a destination for the purpose of losing weight aka fat farm.
For over 30 years, Hilton Head Health (H3) has been recognized as a premier weight loss destination in the United States. When you take a step back and look at the big picture experience H3 has to offer, you will see that it is one of the most innovative, personalized fat farms in the nation. H3 creates an individualized weight loss plan in a relaxed, comfortable environment that allows each Individual to take the necessary steps to a healthier life. Everything from the fitness regime to nutritional meal plan is tailored to the Individual, allowing and encouraging successful and sustainable weight loss.
In all, fat farms are the not-so-newest craze in health and fitness, but they are still one of the most effective approaches to weight loss.
/// 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 14th, 2009
Move it Monday: Workout of the Week /// No Comments ///
By Cheney
Welcome to Move it Monday! Every Monday, we will feature a workout of the week – complete with cardio, strength training and core exercises.
Incorporate this into your routine at least 2-3 times per week, on non-consecutive days. Check back next Monday for the Workout of the Week feature!
What You Need: a FitBall and a set of dumbbells (5-10 pounds)
Cardio: Get in at least 30 Minutes of aerobic exercise on the elliptical machine. To beat boredom – try interval training!
Now, for the STRENGTH TRAINING! For the next 3 exercises, complete 2 sets each of 12 repetitions.
1) Biceps Curl: Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. Biceps may be exercised alternating (as described) or simultaneous.
2) Hammer Curl - Position two dumbbells to sides, palms facing in, arms straight. With elbows to the sides, raise one dumbbell until forearm is vertical and the thumb faces the shoulder. Lower to original position and repeat with alternative arm. The biceps may be exercised alternating (as described) or simultaneously.
3) Overhead Extension: Position one dumbbell overhead with both hands under inner plate (heart shaped grip). With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyperextending wrists. Return and repeat. Position wrists closer together to keep elbows from pointing out too much.
Ready for some CORE EXERCISES! Perform 2 sets of 20 repetitions for each.
4) Basic Crunch: Lie supine (on back) with knees bent. Flex waist to raise upper torso from bench. Return until the back of the shoulders are flat on the mat. Repeat.
5) Basic Oblique Crunch: Lie supine on floor with knees bent. Place hands behind neck or folded on chest. Flex and twist waist to raise upper torso off surface to one side. Return until the back of the shoulders return to surface. Repeat to the opposite side alternating twists.
Finish each workout with 5-15 minutes of Stretches.
/// No Comments ///
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