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Living the Healthy Lifestyle

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Ready for a Culinary & Fitness Adventure?

CF4 24 300x163 Ready for a Culinary & Fitness Adventure?

 

CF4 242 300x76 Ready for a Culinary & Fitness Adventure?

Looking for a rewarding weekend getaway? We’ve packed some of our best culinary and fitness experiences into just three days!

  • Mornings are spent in our state-of-the-art Healthy Kitchen learning to prepare delicious meals.
  • Each afternoon we’ll explore the island’s beautiful beaches and lush wetlands by bike, kayak, and even stand-up paddleboard.
  • Enjoy a private gourmet meal from our chef every evening, and wrap up your trip with a relaxing massage treatment by one of our skilled therapists.

 

Here’s a snapshot of your 3-Day Culinary and Fitness Adventure:

 

CF4 2431 Ready for a Culinary & Fitness Adventure?

 

3-day workshops run alongside our LIVE Well program. Additional fees apply.
Workshop fee includes classes, excursions and Swedish massage.

 

CF4 244 Ready for a Culinary & Fitness Adventure?

 

The Perfect Healthy Gift for Mom

With Mother’s Day coming up start thinking outside the box and think inside the bag. A well-stocked, stylish, gym bag is the perfect Mother’s Day gift. Every little motivational tool is a blessing when looking for reasons to workout. A gym bag with all the essentials is just what Mom needs to psych herself up to sweat. Here’s a few suggestions for this awesome gift idea:

First Things First…Find a Great Gym Bag:

GymBagMom 300x300 The Perfect Healthy Gift for Mom

Photo Credit: www.amazon.com

Mom needs a gym bag that is both stylish and practical. A duffle bag with extra compartments, both inside and out, is desirable for storing gym bag essentials. Also, make sure the gym bag you select is either machine washable or has coated fabric that can be easily wiped down. Leather just isn’t going to do. Ideally you want a gym bag that has both a handle strap and a shoulder strap. On days when she is loaded down with groceries and other sundry packages, Mom needs different carrying options for her gym bag. If shopping online, Zappos.com and Amazon.com have a great selection. I also like HadakiShop.com because you can select from many fabric choices as well as purchase matching accessories like a cosmetic bag.

Speaking of Cosmetic Bags…

A bag inside a bag? Yup, that’s a necessity for the ultimate gym bag. Mom will need a few essential toiletries like deodorant, shampoo, conditioner, body wash, lotion and a brush. Look for her favorite brands in trial sizes, which can be purchased at most drug stores, and gather them in a small cosmetic bag for inclusion in her chic, new gym bag.

Hydration Station:

Every gym bag needs a great water bottle and Mom needs to stay hydrated during her workout. Look for a water bottle with an opening big enough to easily fill with ice (my favorite is the Nalgene Tritan Wide-Mouth http://store.nalgene.com/), and try to find one with a carrying strap. H2O with a hint of fruit can be very quenching so you might consider one of the cool new infusion water bottles like the Define Bottle which has both a wide opening and carrying strap (http://www.definebottle.com/).

DefineBottleMom 200x300 The Perfect Healthy Gift for Mom

Photo Credit: www.definebottle.com

Fashionable Fitness:

Mom will feel better about sweating if she looks good while doing it, so why not help her out with a cute, new exercise outfit (or a gift certificate to buy one)? For the fashionista, Lululemon.com is the way to go. For comfort and style try Athleta.com and for fashion on a budget, TJ Maxx is the best!

A Few Extras:

You know Mom best so consider if she will need any of these items in her gym bag as well; hairbands, weight-lifting gloves, a towel, an extra pair of socks and a few on-the-go exercise accessories like a jump rope or resistance bands.

 

This Versatile Food Could Cut Your Calories by Two-Thirds

As some of you already know, the southeastern part of South Carolina (including Charleston, Beaufort, and Hilton Head) is known as the Low Country. The Low Country is known for its beaches, golf and our favorite local food, shrimp. If you  have seen Forrest Gump, you  know that shrimp is an incredibly versatile food. Shrimp is not only popular in the Low Country; it has been, since 2001, the most consumed seafood in the United States. But is shrimp as good for you as it tastes?

In a recent article in the Tufts University Health and Nutrition Letter,  Alice H. Lichtenstein, DSc, Director of the HNRCA Cardiovascular Nutrition Laboratory at Tufts University, commented that it can be. “Shrimp is a lean source of high quality protein”. It is relatively low in calories and extremely low in saturated fat.

If you were to substitute shrimp for the equivalent amount of steak or cheese you would cut your calories by almost two thirds and your saturated fat by more than 90%. It is also very low in mercury making it appropriate for pregnant woman and children.

Unfortunately, because of its low total fat content, it is also low in healthy Omega 3 fats.

Historically, the biggest concern about shrimp has been its relatively high content of dietary cholesterol. With almost 110 milligrams per 3 ounce serving, shrimp is twice as high in cholesterol than steak. Fortunately, researchers now know that blood cholesterol is influenced to a much greater degree by saturated fat than the cholesterol in food. So including shrimp regularly, especially if substituted for higher saturated fat foods, would be a good thing. The American Heart Association recommends anyone with high LDL cholesterol and taking cholesterol lowering medications, should limit their dietary cholesterol to 200 milligrams per day.

Of course another major influence on the health impact of shrimp is how it is prepared. They can be boiled, steamed, grilled, baked or sautéed. Click here for some of our shrimp recipes. Lichtenstein recommends they are best when added to a stir fry with lots of veggies, or to a lightly dressed salad rather than to cream sauce based dishes. Although very popular, breading and deep frying turns shrimp into high calorie junk food.

More than 90% of the shrimp consumed in the US is imported. Due to different standards in different countries, there is a concern that some of the shrimp may be less safe for consumers and methods used in harvesting them may create some environment concerns. The Tufts Health and Nutrition Letter suggests that if you are concerned about buying shrimp that is good for you and the environment, you should follow these recommendations from the Monterey Bay Aquarium.

Shrimp safe for purchase are:

  • Black tiger shrimp (Southeast Asia, especially CaMau, Vietnam, farmed using Selva Shrimp criteria – but not other imported black tiger or tiger shrimp.)
  • Freshwater prawns (US farmed)
  • Pink shrimp (Oregon, wild-caught)
  • Pacific or West Coast white shrimp (US farmed in fully  recirculation systems of inland ponds)
  • Spot Prawns (Canadian Pacific, wild caught)
  • Wild caught Northern or Bay shrimp (from the Atlantic)
  • Spot prawns (Canadian Pacific, wild-caught)
  • Gulf Shrimp (which may be marketed as Brown, Pink, White, Rock or Ebi Shrimp)
  • Shrimp from Thailand (farmed in fully circulating systems.)

 

Healthy Recipes: Oaxacan Hot Chocolate

Need something warm and sweet on those cold rainy days? Stay cozy and satisfy your sweet tooth with this delicious hot chocolate recipe.

OaxacaHotChoco257 300x200 Healthy Recipes: Oaxacan Hot Chocolate

OAXACAN HOT CHOCOLATE

Ingredients

1 cup Half and half

1 cup  Skim milk

4.5 ounces Abuelita’s chocolate or dark chocolate

¼ cup Cocoa powder

Method

  • In a sauce pot over medium-low heat; combine half and half and skim milk bring mixture to a simmer.
  • Turn heat off and add abuelita’s chocolate and cocoa powder.
  • Mix the milk with the chocolate by rolling a whisk between the palms of your hands, until the hot chocolate is smooth and slightly frothy.
  • Pour the hot chocolate into mugs, dust with cinnamon and serve.

 

At–Home Gym: Our Fave Fitness Products

The benefit of having a home gym is the home gym fits in your schedule. Sometimes new appointments show up, meetings go long, kids need to be taken here and there, and getting yourself to the gym seems impossible. But when you have fitness equipment at home, you can save time, money spent on memberships you don’t use, have privacy within your own home, and customize your own workout. Check out these top fitness products which are great for creating an at-home gym.

Rband2 300x289 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.workoutyourdiet.com

 

1. Resistance Band ($5-$15): This is such a great and simple tool to use. A band can be used for a full body resistance training workout. From upper body to lower body to core, bands challenge the muscles to not only contract but also lengthen in the negative part of the movement (for instance the eccentric (down) movement of a bicep curl). Each color band represents a different resistance. Starting with the least to heaviest resistance the colors go: yellow, green, red, blue, purple, and black. This is also a wonderful tool to use while traveling as well. Weighs almost nothing and can be folded up to fit in any small space of your suitcase.

 

 

 

TRX4 18 300x131 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.racerxvt.com

2. TRX-Suspension Trainer ($125-$185): Similar to a resistance band, however allows for more range of motion and a better use of supported body weight. A TRX strap can be used for a full body weight training workout. The TRX leverages gravity and your bodyweight, providing greater performance and functionality over using large exercise machines (which costs hundreds and hundreds of dollars). You’re in control of how much you want to challenge yourself because you can simply adjust your body position to add or decrease resistance. Also the TRX is great for travelling because of its foldable and light qualities.

YMat4 18 257x300 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.everythingyoga.com

 

3. Mat ($10-$25): A mat is a very simple product that can be used for many exercises. A mat provides support for your knees, hands, and back when doing floor exercises and also assists you doing Pilates and Yoga at home as well. Consider the thickness of your mat; a mat that’s too thick can make you unstable, but one too thin can leave you sore post-workout.

 

 

FBalls4 18 300x218 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.exrx.net

 

4. Fitball ($8-$10) and Dumbbells (Varies based on weight): A fitball is a favorite because the ball can be used to facilitate resistance training by acting as a bench or chair. Seated on the ball you can use dumbbells on your arms or lying down on the ball you use it to execute a bench press or chest fly with dumbbells.  Additionally, the ball is perfect for abdominal and lower back strengthening exercises. Fitballs have different sizes (55, 65, 75mm), therefore the taller you are the bigger the ball you will want to get. The traditional size is a 65mm for anyone between 5’4” and 6’.

BDisc At–Home Gym: Our Fave Fitness Products

Photo Credit: www.drugstore.com

 

5. Balance Disc ($12-$18): An awesome tool to not only practice balance on, but also a wonderful way to strengthen your ankle muscles and balance. Balancing one 
foot on each or both feet on the same disc, this creates air displacement and an unstable platform for your feet. The unstable platform strengthens the ankles and improves balance and flexibility. Incorporate this into your weight training, by standing on top and adding bicep curls, shoulder presses, or tricep kickbacks—getting an upper body and balance workout in one!

FRoll4 18 300x300 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.academy.com

 

6. Foam Roller ($15-$50): Exercise can leave our body feeling sore and tight. Having a foam roller at home can help reduce soreness and release some muscle tension. Foam rolling is a form of self-myofascial release which is used to inhibit overactive muscles. Using the foam roller is a form of stretching that improves soft tissue extensibility by relaxing the muscle and allowing activation of the antagonist muscle. Foam rolling can sometimes be uncomfortable, but releasing this tension 1-2X/week will make the rolling more and more comfortable and improve full range of motion for the whole body.

 

YStrap4 18 300x187 At–Home Gym: Our Fave Fitness Products

Photo Credit: www.yogaaccessories.com

7. Yoga Strap ($10-$15): Using a yoga strap is a great way to help assist and progress stretching. Using a strap delivers the benefits of assisted stretching with a partner. Having multiple loops permit deep, gradual stretching of major muscle groups with greater safety, control and effectiveness than is possible unaided. The strap is a simple tool that also can be brought with while travelling. Stretching our muscles help to improve range of motion and improve the body’s elasticity. We want to not only be strong, but functional and mobile as well and using a strap like this can assist in making stretching less forced and improve flexibility.

 

THE BEST FOODS YOU AREN’T EATING

iStock 000005363958XSmall 300x225 THE BEST FOODS YOU AREN’T EATING

It can be easy to eat the same foods day after day.  Let’s face it—most of us want a simple meal plan that requires as minimal preparation as possible.  We like quick meals with as few ingredients as possible.  However, there are specific foods or ingredients that most of us neglect because we either don’t know what to do with them or we’ve only had them prepared by our grandmothers.  It is time to get creative, think outside the box, and incorporate some highly nutritious foods that give your go-to recipes a huge flavor boost.  The following foods and ingredients are literally the BEST foods you aren’t eating:

  1. Different varieties of fruits and vegetables.  Have you ever tried broccoli rabe or purple potatoes?  What about dried goji berries?  Most of us recognize the benefits of fruits and vegetables:  high fiber, high water content, loaded with vitamins and minerals such as vitamins A, C, E, K, potassium, folate, etc.   Try incorporating different varieties of fruits and vegetables that you recognize.  They provide similar nutrients, but a different texture and flavor profile.
  2. Beets.  It’s time to turn up the beat in your kitchen by using purple and yellow beets in your regular meal plan.  Beets provide high amounts of naturally occurring nitrates that allow your body to better utilize oxygen…pretty cool, right?  They are also loaded with anthocyanins, an antioxidant, that assist in lowering inflammation.  Try grating or shredding beets into a vegetarian inspired wrap or roast beets and toss with a citrus vinaigrette and top over fresh arugula.
  3. Seeds.  What is good for your heart is good for your brain.  We know nuts are heart healthy, but seeds tend to be an item we forget to grab at the grocery store.  Purchase a variety of seeds such as chia seeds, pumpkin seeds and ground flaxseed.  Chia seeds, high in plant omega-3 fatty acids and iron, work great in oatmeal, smoothies and whole grain pilafs.  Pumpkin seeds, high in vitamin E and fiber, provide a nice crunch to salads or work great in homemade granolas.  Ground flaxseed, high in dietary fiber and plant omega-3 fatty acids, is great over roasted vegetables as well as blended into smoothies or salad dressings.
  4. Herbs.  It is easy to dismiss the herbs in the produce section.  However, start thinking of herbs as miniature vegetables.  They provide flavor to food without using a heavy hand with the salt shaker.  Net result?  Less sodium, higher flavor and more antioxidants added to your meals.
  5. Lentils.  I don’t know one person that has tried lentils and not enjoyed them.  It can be easy to grab a can of beans and use those in tacos, soups, etc., but lentils can be used the same way as beans and still provide protein, fiber, iron, folate and more.  Try making lentil salads with fresh herbs, lentil soup with carrots, celery and onion or a lentil patty that replaces your standard burger.
  6. Shallots.  This vegetable is a milder relative of an onion.  Onions add a ton of flavor to your soups, sauces, sautéed vegetables and more.  The same application goes for shallots.  They cost more per pound and are worth every penny because of their sweet yet subtle onion flavor and nutritional components such as potassium, fiber, flavonoids (antioxidant), vitamin A and folate.  Use these in dressings, sauces, sautés.

 

Bring Friends and Save

BandS4 16 300x163 Bring Friends and Save

 

Laugh, sweat and reconnect!

Experience H3 with loved ones and strengthen the bond between you. Here you will create life-long memories supporting each other in weight loss or jumpstarting a healthy routine. And when you travel and stay together everyone SAVES. *

 

BandS4 162 Bring Friends and Save

 

 

BandS4 163 Bring Friends and Save

 

 

*Savings based on a preferred villa. All guests in your party must stay in the same villa. Three bedroom accommodations are available, but in limited supply. $1000 deposit due at time of booking, balance payable at check-in. Should a member of your party cancel or reschedule the rate will be adjusted.

 

“ALL OR NOTHING” VS. “ALL IN”

Music Cardio 210x300  “ALL OR NOTHING” VS. “ALL IN” Most people that come to H3 are ready and motivated to do whatever it takes to reach their goals—hire a personal trainer, develop a meal plan, set boundaries and more.  In regards to diet and nutrition, those that are motivated typically start practicing the following:  food logging, cooking more often, meal planning, and implementing portion control.  Sounds perfect, right?

What happens if you are the “all or nothing” thinker?  What happens if your perfect plan doesn’t go so perfectly?  Do you get back on 95 or do you feel like you have just landed in a ditch and all the work has been wasted?  One can be internally motivated for all the right reasons, but the all or nothing mindset can easily take one back to ground zero—eating out, late night snacking, eating in front of the television, and a lack of planning…all because one night included a binge of pizza and a pint of ice cream.

H3 tries to encourage guests to get out of the all or nothing thinking and reframing that mindset to learning from the detours while staying on track.   I like to call this getting out of the “ALL OR NOTHING” and into the “ALL IN” attitude.  The ALL IN attitude is serious about health, but gives your body, mind and spirit the ability to embrace grace and forgiveness while staying committed to your goals.  Here are a few examples and scenarios that reveal an ALL IN mindset versus the all or nothing thinking:

  • Scenario #1:  Two weeks of solid meal planning + portion control =  -2 lbs. on the scale.  Week three involves traveling for work + portion control = No gain, no loss (WIN!!!).  Learning experience?  When not in control…portion control.
  • Scenario #2:  Your birthday + dessert =   savoring and enjoying that dessert (if it was me it would be Graeters ice cream from Cincinnati J).   Learning experience?  Mindful eating + accountability (sharing your birthday dessert with others) + desserts on special occasions = you are still 100% committed to your goals and learning moderation is liberating.
  • Scenario #3:  You forget to pack lunch + creating a salad at the local grocery store salad bar (e.g., Whole Foods or Krogers) = continued success.  Learning experience?  Always have a back-up plan.  When in doubt, find a local grocery store or restaurant that becomes your plan B for a healthy lunch or dinner.

Ask yourself if you are the all or nothing thinker.  Most people know right away.  I am here to tell you that it IS OKAY and ENCOURAGED to turn into the ALL IN thinker.  Please share any thoughts or comments!

 

Fitness Friday: Have an “Eggceptionally” Active Easter!

With Easter just around the corner, you may be foreseeing plenty of sugar in your near future as a consequence of treat-filled baskets and Easter Egg hunts. While holidays are an understandable time to be a little indulgent, use being “hopped up on sugar” to your advantage this year! Channel your inner energizer bunny and try this Tabata workout designed to make you move as quick as a rabbit!

Tabata is a style of high-intensity interval training in which 20 seconds of activity are followed by 10 seconds of rest. This method is repeated for a total of eight rounds, or four minutes, for each exercise. Since you will be performing four exercises, this workout is 16 minutes long. Grab a stopwatch and remember to stretch afterward!

Exercise 1:  Mountain Climbers

startingposition e1397248569162 224x300 Fitness Friday:  Have an Eggceptionally Active Easter!

Starting Position

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Right Leg to Chest

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Left Leg to Chest

 

 

 

 

 

 

 

 

 

Exercise 2:  High Knees with Fast Arms

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Exercise 3:  Lateral Hops

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Lateral Hops – Jump side to side

 

 

 

 

 

 

 

 

 

Exercise 4:  Grapevine

grapevine 300x224 Fitness Friday:  Have an Eggceptionally Active Easter!

 

 

 

COACHING CORNER: ARE YOU LISTENING?

0410 COACHING CORNER:  ARE YOU LISTENING?

I love listening to different podcasts, webinars, Ted talks and sermons on my high tech smart phone.  Most recently, a sermon focused on the art of being intentional and engaging while listening to others.  Most people recognize listening is an important piece of communication and as guests continue to participate in our program it makes me realize how powerful active listening can really be.  In fact, this sermon stressed that “anytime we are talking, we are not actively listening.”

Think about it…we all thrive to voice our opinions, share our beliefs, and gain approval from others—especially through words.  Clear evidence of this is simply going on Facebook and reading status updates or links shared.  However, sometimes we tend to do too much talking, including myself, and not enough listening to what others are saying.  In fact, I bet a lot of us think we are good listeners…but are we really?  The tips below are strategies and must be practiced in order to become a better listener:

  • Try honestly to see things from the other person’s point of view.  I’ll give an example:  You attend H3 for 2 weeks and you just got back home to your husband, dog, and full-time job.  You are on a health “high” and you want the ice cream out of the freezer, the alarm to go off at 5:00 am, and you no longer want to entertain house guests for the next 3 months so you can focus on your health.  These are all wonderful things, but what if your husband is having a hard time understanding this change?  As you get home from H3 make sure to communicate about your experience as well as listen to how your healthy lifestyle change will impact those around you.
  • Be genuinely interested in what the other person is saying.  Ask questions. Participate through body language.  Emphasize.  To put it simply…genuinely care.  For example, when giving lectures at H3 I love when guests ask questions.  It shows me they want to learn and apply new things at home.  There are also times when it can be hard to control a lecture because one person in the group takes over and may ask 5-10 questions that only focus on who?  “me.”  These are the times that I wonder if they are actively listening to not only what I am saying, but also to the other lectures.

As you continue on your health journey ask yourself if you are listening to those around you.  Are you listening to your personal trainer?  Are you engaged at work?  Do you listen to your Doctor when he encourages you to practice something new?  I hope these two points help you in your day to day encounters and remember…. when you doing the talking, we are not actively listening.

 

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