Archive for October, 2007
Q: Should I be taking a multi-vitamin/mineral supplement?
A: Obviously, the best nutrition comes from simply eating a healthy diet. Since there are nutrients in food that cannot be packaged in a supplement, vitamins should never be thought of as a substitute for a well-balanced diet. However, according to the 2007 University of California, Berkley Dietary Supplement guide, you should consider taking a multivitamin if you:
- Are over 60
- Are a woman of childbearing age
- Are pregnant or breastfeeding
- Are a strict vegetarian
- Are on a weight loss diet
- Do not eat a balanced diet
As you can see, many people benefit from a multi-vitamin/mineral supplement. If you decide to take one, there are a few things to keep in mind. First, choose a supplement that provides 100-200% of the daily value for a wide range of vitamins and minerals, like Centrum. Less expensive generic versions (Costco, Walmart, etc.) are acceptable if you see “USP” on the label, verifying the purity, quality and potency. Your supplement should have no more than 5000 IU of Vitamin A, with 40% in the form of beta-carotene. Doses of Vitamin A higher than that may increase the risk of fractures in people over 50. Men and post-menopausal women should consider the “senior” or “silver” formula since they contain little or no iron. Pre-menopausal women should choose the “standard” formula with 100% daily value of iron. Finally, take your supplement at the same time each day with food.
Since there is no risk to taking a multi-vitamin (if you follow the guidelines above) but many potential benefits, we do recommend a daily multi-vitamin. Remember though, since vitamins cannot provide all of the nutrients found in a well-balanced diet, they should be taken, as their name implies, to supplement a healthy diet, not substitute for one. For more information on dietary supplements, read a comprehensive report from the University of California, Berkley at www.wellnessletter.com.
October 12th, 2007
Q: I recently started weight training. How can I increase my overall strength without getting too bulky?
A: We hear this question a lot at the Institute. Women and men alike are concerned that when they begin a strength training program that they will inevitably develop large muscles. In reality, this is not the case. To see why, let’s begin by understanding the basic factors associated with muscle growth.
First, gender: men produce greater amounts of testosterone, increasing their rate of muscle growth. On the other hand, women’s bodies do not store high levels of such anabolic enhancers. Thus, men have the ability to generate muscle development at a faster rate than women.
Next, calories: the number of calories we eat directly influences the enlargement of our muscle cells. A restricted diet puts the body into a caloric deficit and the muscles do not have enough nutritional supplementation to produce muscle growth. Therefore, to increase muscle size you must ingest a higher number of calories.
Finally, protein: the amount of protein consumed correlates with the rate of muscle gain. In most cases, a reduced calorie diet will not include enough protein to produce an increase in muscle size. During a weight loss program, the goal of strength training is to maintain muscle size and avoid atrophy.
Now that you better understand muscle growth, we can create a long-term weight program to increase strength, but not size. First, use a lighter weight with a higher number of repetitions. Choose a weight that will exhaust the target muscle in 18-22 repetitions. Secondly, strength gain is possible only if you follow the “principle of progression”. In other words, increase the frequency (number of reps) before increasing the intensity (weight) used for the exercise. If you implement these two factors you will ensure a steady increase in muscle strength without any growth in the size of the muscle cells.
Adam Martin, H3I Director of Lifetime Fitness
Need to boost your workout? Let Adam answer your fitness questions. E-mail GetSerious@hhhealth.com & put “Fitness Facts” in the subject line.
October 11th, 2007
Are you ready to take your fitness to the “Next Level”? Then you need our Next Level Fitness week. This individualized, comprehensive fitness experience is designed to challenge your mind as well as your body. Raise your fitness goals by completing the Next Level Fitness Triathlon as well as participate in lectures to increase your fitness knowledge and awareness. Several different elements incorporated into this action packed week include cardiovascular endurance, strength, flexibility, nutrition, motivation and commitment.
If you would like to take your fitness to the “Next Level”, train for a particular fitness goal, or are just looking for a challenging fitness-oriented vacation, this is the place for you!
This program is designed for individuals who currently pursue a healthy lifestyle but wish to enhance their fitness and add variety to their current training plan. Individuals of all fitness levels are welcome. Next Level Fitness is facilitated by well-known West Coast Trainer Todd Judge and H3I Fitness Director Adam Martin. Participate in various fitness excursions including Beach Boot Camp, Sea Kayaking as well as educational lectures such as Food for Fuel/Grocery Store Visit and The Five Phases of Fitness to put your fitness to the test!
2008 Dates
January 13th - 20th
February 10th - 17th
March 9th - 16th
September 7th - 14th
October 19th - 26th
November 16th - 23rd
You don’t have to wait until 2008 to get a head start on your new fitness resolutions! There is one more Next Level Fitness week in 2007 - November 4th - 11th. Call today to reserve!
October 9th, 2007
The Hilton Head Health Institute is a proud supporter in the fight against breast cancer. In recognition of Breast Cancer Awareness Month, this October H3I donated a one-week stay to the Women’s Club of Palmetto Hall Plantation’s annual Rally for the Cure to support the Susan G. Komen Foundation.
The Rally for the Cure Silent Auction will begin this Sunday, October 7th, 2007. The Auction will be open to the public for bidding on the one-week stay. On Sunday, the Auction will open at 11:00 am and close at 6:00 pm. Visit the website, www.hhhealth.com, on Sunday during these times for the phone number you may call to place a bid. We encourage everyone to bid and share your gift of health and hope with others!
(Winning bid amount will be posted during Auction hours on Sunday, October 7th, 2007.)
About the Susan G. Komen Foundation
The Susan G. Komen Foundation is the largest global grassroots network of breast cancer survivors and activists. They fight to save lives, empower people, ensure quality care, and energize scientists to find a cure for this devastating disease. The Komen Foundation is dedicated to stopping breast cancer at every stage - from the causes to the cures, to the pain and anxiety of every moment in between. Through events like Rally for the Cure, the Susan G. Komen Foundation has raised nearly $1 billion, strictly dedicated to the fight for breast cancer eradication and awareness.
October 5th, 2007
Fall has arrived and the weather is beautiful! Not only does fall bring great exercise weather, but with the kids back to school, it gives an opportunity to jump-start your fitness. Take advantage of the season and get ready to tackle the upcoming holiday hustle and bustle!
- Take advantage of the weather. Fall is a great time for outdoor exercise and an opportunity to enjoy cooler temperatures. With the leaves changing color and beautiful surroundings, trails are perfect for walks, runs and bike rides. This is a perfect time to gather the family for a game of football or friends for a game of golf or tennis!
- Don’t let darkness get you down! Shorter daylight hours can mean it’s hard to get in exercise outdoors after work. Use this as an excuse to try a new class at the local gym. If you continue to exercise outside despite the darkness, make sure you wear reflective clothing and carry a flashlight.
- Dress in layers to combat cooling temperatures. When you first step outside prior to warming up, you may feel cold. However, you’ll quickly warm up once you get those muscles moving. To layer your clothing, wear a moisture wicking shirt for your first layer, a second layer for warmth and a third layer to protect you from wind and rain (if needed).
- Get a head start on your New Year’s Resolutions. It takes 21 days to form a habit, so establish a routine for yourself to avoid holiday slip-ups. Be prepared to greet 2008 with a healthy lifestyle already in place!
October 4th, 2007
This fall, use your jack-o-lantern for more than just decoration–turn it into a healthy treat! Not only are pumpkins great for holiday decorations, but they are good for you. Fall’s famous fruit is loaded with vitamins and nutrients. One cup of pumpkin has 2.7 g of fiber, 564 milligrams potassium, and 1.4 milligrams iron, but is also low in fat and calories. After carving your scariest face, keep the seeds for a toasted treat!
H3I Chef Jen shares her twist on a favorite holiday dessert, Pumpkin Cheesecake.
Ingredients:
2 8 oz. bars fat free cream cheese
1/2 cup Granulated sugar
1/2 cup Splenda
2 Eggs
1/2 cup Pumpkin pie filling
1 tsp. Cinnamon
Pinch Nutmeg
Pinch Cloves
2 cups Graham cracker crumbs
1/4 cup Pumpkin pie filling (for crust)
2 tsp Vanilla
Preparation:
Combine graham cracker crumbs with pumpkin pie filling. Make crust by pressing graham cracker mixture onto the sides and bottom of a spring-form pan. Mix cream cheese, sugar, vanilla, pumpkin, and spices with electric mixer on medium speed. Add eggs and mix until well blended. Pour batter into spring-form pan. Bake at 350 for 45 minutes or until center is set.
Number of Servings: 12 slices
Serving Size: 1 slice
Calories: 200
Fat Grams: 5 grams
October 2nd, 2007
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