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Fun Family Wellness at Hilton Head Farmer’s Market

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As a mother of three girls, I believe being healthy is not only about eating right—it’s also about getting my daughters involved in the process. My family recently attended the Hilton Head Farmer’s Market and we were able to create an entire weekend of wellness. Here’s how:

Camellia and Merlie eating Island Kettle Corn

  1. Each armed with a canvas shopping bag, Ransom (4), Ruth Love (3), Camellia (1) and I first visited Island Kettle Corn. No butter, no cholesterol, and only 120 calories per “small” (which is still sizeable) bag, this sweet and salty treat kept my little shoppers satiated as we conquered the market.
  2. Next, we found Pat Branning’s Shrimp, Collards and Grits—a local cookbook published by Lydia Inglett. Packed full of local recipes and beautiful images, my daughters became excited about living in the Lowcountry and making some of its staples.
  3. Beside Lydia’s tent was Peg Cronin’s Cecil & Clyde booth. Peg makes handmade, one-of-a-kind cloth items often from organic cotton. Peg and my girls looked through several colorful, playful fabrics and we had three children’s aprons special ordered. This way each child could bring her own personality and style into the kitchen.
  4. Then it was time to get our main ingredients. There are several local growers at the market that have been farming for generations. They will inspire you to plant a small plot or simple herb garden and will teach your children that eating fresh produce is the first step to being holistic and healthy. The girls selected a salad mix from Bear Island Farm and an assortment of veggies from the Brant Family Farm while I went over to Benny Hudson’s Seafood for some fresh shrimp and fish. The game plan was to do shrimp kebabs and salad (my husband’s favorite meal) that night and then play with some of our new recipes the following day.
  5. Peg Cronin and Ruth Love select an apron

    Peg Cronin and Ruth Love select an apron

    We also bought some must-have items like snacks and readymade foods. Ransom’s favorite was the chocolate-covered, fresh-picked cherries from Great Foods Co-Op. (I also love their black-eyed pea dip—it is great with, sliced peppers and celery for a healthy appetizer.) Ruth Love’s favorite was the chicken vegetable dumplings from Olivia Liu’s Dragon Express. Camellia—who has just started talking—squeaked, “Yummy, Mommy” when she tried Daniel Harm’s lean, all-natural hickory smoked beef jerky (also a great beach snack). I am a huge fan of Daphne Frazer’s Gourmet Soups. And my nanny, the ever-practical Merlie, swears by the mint eucalyptus African shea butter cream by Fusion Bath and Body Products, which not only makes your skin feel soft but is also an all-natural bug repellent.

You and your children can enjoy fun family wellness every Friday from 8:30-1 at Honey Horn. Be well—Becca

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Lowcountry Women Achieve Optimal Wellness with Bon Sain Complete Women’s Healthcare

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Bon Sain Dr. Kristi Blessitt

Dr. Kristi Blessitt

With years of experience and a personal passion in preventive medicine, Dr. Kristi Blessitt and naturopathic practitioner Jennifer Burke of Bon Sain Complete Women’s Healthcare take women’s wellness to heart.

“We want to optimize a woman’s wellness in the adolescent, reproductive and menopausal years,” says Dr. Blessitt.

Bon Sain offers a very proactive and comprehensive healthcare experience for patients in which holistic and traditional medicine work collaboratively to achieve optimal health.

“Many pharmaceuticals can have significant side-effects on the body, as well as the mind. The goal of course is to avoid this by taking preventative measures when possible,” says Dr. Blessitt. “For example, using acupuncture, yoga or cognitive behavioral therapy for stress related illness” or (and this is my personal favorite) “inositol for insomnia.”

Bon Sain naturopathy

Naturopathic Practitioner Jennifer Burke

Burke adds, “The body can heal itself of just about anything if clear of toxins and given proper rest, nutrition, mental outlook and natural stimulation. As the body’s facilitator, I can help identify the cause of a problem, eliminate toxins, recommend substances to deal with deficiencies and stimulate the body’s own healing mechanisms.”

The staff at Bon Sain can create a complete wellness profile for patients. “This may take several steps or appointments, but we can individualize your hormone therapy and vitamin and supplement intake and address your specific health concerns and conditions,” says Dr. Blessitt.

 

BON SAIN’S TOP WELLNESS TIPS:

  1. Eliminate factors that contribute to disease. For example, maintaining a low-glycemic diet to combat diabetes or avoiding a sedentary lifestyle and getting a personal trainer to fight obesity.
  2. Learn stress management. Stress is linked to hypertension, heart disease and various psychiatric illnesses—just to name a few. Bon Sain encourages patients to try management strategies like exercise, meditation, reading, acupuncture, or massage for equanimity of the body and mind.
  3. Know your family history and optimize risk reduction of genetic diseases. This may include avoiding estrogens from medication or the environment in order to optimize the patient’s hormone profile and lower the risk of estrogen-sensitive breast cancer or taking higher doses of certain antioxidants and niacin to lower the risk of heart disease or high cholesterol.
  4. Screen for common diseases. Bon Sain recommends scheduling a pap smear, mammogram, bone density test, cholesterol test, and/or colonoscopy routinely depending on age and risk.
  5. Be proactive about existing conditions. Dr. Blessitt says, “This is very patient specific but compliance and control from the very beginning can really slow or halt progression. For example, diabetics should follow an appropriate ADA diet, take their meds regularly and monitor blood sugars.”

Bon Sain is located at 29 Plantation Business Park in Bluffton. For more information visit bonsain.com or call (843) 715-0570.

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(Part 2) Get Outside!

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Outside Hilton Head wants you to think big—big fun, big self-growth, and big group-bonding. Hilton Head Island’s leading outfitter offers three unique enrichment programs that take advantage of the Lowcountry and your potential for big success.

 

Kayaking the Lowcountry

Kayaking the Lowcountry

Group Adventures

Outside Hilton Head owner Mike Overton believes Hilton Head Island is teeming with nature-inspired learning opportunities.

“The wonders of the Lowcountry are bountiful,” says Overton. “There are some many stories and learning in our rich nature, history, and culture.”

Mike and his team of certified naturalists and outdoor enthusiasts will accommodate any sized group—“from a small family adventure to the large corporate gatherings.”

Popular Group Adventures Include:

  • Boating the endless waterways of the Lowcountry
  • Teambuilding on a private island
  • Kayaking with dolphins
  • Fishing in world class waters
  • Touring historic Daufuskie Island

 

Custom event planning

Custom event planning

Destination Management

Outside Hilton Head has become one of the Island’s main sources in destination management. According to Overton, “Over the past five years our clients have included over 200 fortune 500 companies, many local organizations, civic and educational groups.”

Team Outside is passionate about creating an unforgettable adventure. Participants can choose from one of Outside Hilton Head’s signature events or have Overton and his crew create a custom-made experience.

Outside Hilton Head will manage:

  • Transportation
  • Lodging
  • Entertainment
  • Meals
  • Custom group adventures
  • And other trip logistics

 

Teambuilding

Teambuilding

Teambuilding

Overton will be the first to tell you, “What can be learned is truly limitless.” He says, “The foundation of what we do is to build relationships—relationships with one’s self, one’s co-workers and one’s team.”

Team Outside will transform any group into a cohesive team by equipping each member with problem-solving skills and a more energetic outlook both personally and professionally. According to Overton, “Through careful understanding of your needs and goals, we tailor each program to meet those specific goals and desired results.”

Teambuilding opportunities include:

  • The Page Island Growth Center
  • Several Outside Hilton Head partner venues
  • Your company’s boardroom

 

If you are ready to go big, contact Mike Overton at (800) 686-6996.

 

Be well–Becca

 

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(Part 1) Get Outside Hilton Head!

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Mike Overton (photo by Hilton Head Monthly)

Mike Overton (photo by Hilton Head Monthly)

It’s finally fall on Hilton Head Island. Get out your lightweight fleece vests. Get ready to shuck some oysters. And get paddling with Outside Hilton Head.

“Fall is harvest season on the Lowcountry waters,” says Mike Overton, owner of Outside Hilton Head. “The creeks and inlets are bubbling with life. Do not be surprised to have a shrimp jump into your kayak, to see the tail of a red fish, or dolphins strand feeding.”

Outside Hilton Head offers a variety of kayak excursions. Let’s start with my favorite–the Full Moon Paddle. This guided paddle offers a unique opportunity to experience the Lowcountry saltmarsh. The light of the moon reflects off the water to illuminate evening dwellers like the Night Heron, as the silence of nighttime heightens the paddler’s ability to listen to the sounds of other nocturnal animals.

 

The Full Moon Paddle ($40 for adults $12 for kids) runs two hours. Because the trip leaves out of Shelter Cove Marina, I would recommend dining first at:

Another rock out way to enjoy the water is the 4-hour Pinckney Island Birding & Beachcombing Paddle ($75 per person). Offered Tuesday and Thursday mornings from 9 a.m. to 1 p.m., this extended excursion explores the nature, history and culture thriving along Skull Creek and the banks of the Pinckney Island National Wildlife Refuge. Paddlers stop at a shell bank or remote beach for bird watching and hands-on discovering. Afterward, enjoy a lunch at Hudson’s Seafood or Skull Creek Boathouse.

For 32 years, Outside Hilton Head has been a leading outfitter on Hilton Head Island and Bluffton.

Outside Hilton Head staff

Outside Hilton Head staff

“What you will find at Outside Hilton Head are exceptional people,” says Overton. “We have a  staff of expert guides and naturalists who are dedicated and passionate about what  they do. Their energy is contagious.”

All tours include instruction, equipment, a well-trained guide and light refreshments.

What to bring (Keep in mind Outside Hilton Head’s retail store has an amazing sales team and outdoor apparel):

  • Comfortable, beach clothes. (I recommend a swimsuit underneath.)
  • Sport sandals such as Tevas or Chacos or old sneakers. (No flip-flops.)
  • Sun protection, such as a hat, sunglasses and sunscreen.
  • Bottled water
  • Bug spray

Be well–Becca

 

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Part 3: Training for Hilton Head Island’s Upcoming Races

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Getting in tip top training shape for one of Hilton Head Island’s upcoming races does not have to be all work and no play. I have been enjoying learning more about training supplementation and nutrition–and even lost a few pounds in the process.

According to John Curwen of Go Tri Sports there are some key points to properly fueling your body.

“For newbies, there are so many products and new products, it can be a little overwhelming,” says Curwen. “There is also a large amount of information out there. Some of which is very informative and helpful. Some can be a little misguided and created with marketing in mind.”

Go Tri Sports recommends trying many of the products they carry including, Hammer Nutrition, GU, Carbo Pro, Honey Stinger and Clif products. “The products range from powders that are mixed with water to form a high carbohydrate and electrolyte balance, to energy gels, to energy bars, to electrolyte tablets,” explains Curwen.

Hammer products

Curwen also cautions that Hilton Head Island athletes should consider the Lowcountry humidity and heat when training. “When someone sweats they are not only losing water,” begins Curwen, “but also essential minerals. Here in the south especially, the body’s water and electrolyte levels can be depleted rapidly causing headaches, nausea and fatigue.”

In an effort to combat this, I have used gel packets for my longer runs, upped my water intake and have been focusing on foods that support my training.

Runner’s World offers some excellent recipes and additional training insight. The following is one my favorite recipes:

 

Chicken Salad with Peas, Mint and Feta

Chicken salad with peas, mint and feta

LEMON-CHIVE DRESSING INGREDIENTS
2 tablespoons freshly squeezed lemon juice
1/2 teaspoon fine sea salt
1 cup light cream or half-and-half
1/3 cup finely minced fresh chives

SALAD INGREDIENTS
1 cup shelled peas, blanched and refreshed
3 small spring onions, cut into thin rounds
3 ounces Greek feta cheese, crumbled
1/4 cup mint leaves, cut into a chiffonade
3 cups shredded chicken or turkey
8 ounces cherry tomatoes
1 avocado, peeled and thinly sliced
2 baby Romaine heads, thickly shredded
4 radishes, halved and thinly sliced
1/4 cup finely chopped chives

To make the dressing, combine the lemon juice and salt in a small jar. Shake to dissolve the salt. Add the cream and chives. Shake to blend. Taste for seasoning. In a large, shallow bowl, combine all the salad ingredients. Toss with just enough dressing to evenly coat the ingredients. Arrange on four large dinner plates. Serves four.

CALORIES PER SERVING: 399
CARBS: 15 G
PROTEIN: 40 G
FAT: 20 G

Be well (and eat well!), Becca

 

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Part 2: Training for Hilton Head Island’s Upcoming Races

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I have a confession. For the longest time I bought running shoes and wine with the same motto in mind–”If the design looks good, buy it.” Obviously, I knew very little about running and wine-ing and went on a purely aesthetic guess. After learning a few things the hard way, both my feet and my dinner guests will no longer need to suffer.

And nor do you. As far as footwear is concerned, get on course with Ryan Stefonick of Go Tri Sports. Stefonick–an accomplished triathlete who will readily admit, “Shopping for a proper pair or running or walking shoes can be overwhelming”–will hold your hand through finding the perfect fit for your feet.

“Every pair of shoes is assessed by our custom foot strike analysis. Whether you are a seasoned runner, or a leisurely walker, we have the shoes for you,” says Stefonik.

 

Stefonick helped me get fitted to this pair of Pearl Izumis

Here’s how Stefonick’s sizes up which shoe is best for you:

1.     He determines which of the 3 basic styles of shoes you need

  • Neutral
  • Stability
  • Motion control

2.     He examines your arch type to see if you have a

  • Low/flat foot
  • Medium arch
  • High arch

3.     He assesses your gait by watching you walk/run on an in-store treadmill and determines if you are

  • Supinate
  • Neutral
  • Over pronate

4.     He listens to your “shoe story” or foot troubles to see if you have any

  • Past foot pain
  • Injuries
  • Bone deformities (such as bunions)

5.     He educates you on his shoe recommendations and footwear basics (such as “sizing up from your dress shoe size”)

6.     He asks you about line preferences (for example)

  • Saucony = comfort
  • Asics = gel cushioning and memory foam in heal
  • Brooks = consistency, adaptability
  • Mizuno = high arch, smooth ride
  • Pearl Izumi = seamless upper fit that feels like a sock
  • Inov-8 = minimal light shoes

Elite triathlete Bridget Campbell

Stefonick advises runners, “If you start to feel achy in your legs or feet, chances are your shoes are broken down” and recommends buying  a new pair of shoes “every 500-600 miles or 6-8 months.”

And don’t worry about being wasteful. Go Tri Sports donates “well-loved shoes” to the Litter Box Thrift Store, which raises money for the Hilton Head Humane Society.

Those of you training for one of Hilton Head Island’s upcoming races, or just returning to running after a hot summer, can also talk with Stefonick and other Go Tri Sports employees about good clothing options. In the past, I bought exercise clothes from Target but recently I found that quality clothes–from sports bras to shorts–really add comfort to my run and enable me to run longer, especially when it’s a hot one.

Be, well–Becca

 

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Part 1: Training for Hilton Head Island’s Upcoming Races

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Ok, I’ll be honest. I don’t like running. I feel like:

  • Between balancing family, work and a profound appreciation for sleep, there is never a good time.
  • These days, anything outdoors that does not include a fan and an iced cold drink should not include me.
  • My IPod has a bad sense of humor–it always wants to stop working just when I want to start running.
  • With every passing year it gets more and more difficult to get back in shape and quite often my feet suffer from cementitis–a strange condition in which your feet feel like someone have poured wet cement over them.
Hilton Head Island Half Marathon

Hilton Head Island Half Marathon

But I do like racing. Racing negates all the aforementioned hurdles. Racing gets you out of an exercise rut. Racing is empowering both physically and mentally.

And racing is what will attract tens of thousands of people nationwide to the Lowcountry to compete in variety of distance runs. Racing on Hilton Head Island (and neighboring areas) gives racers a unique training/traveling experience. Not only can they meet their full athletic potential, but they can reward themselves for doing it with  award-winning dining, fun Island activities, and top-notch lodging.

Hilton Head Bridge Run

Hilton Head Island Bridge Run

 

 

Upcoming Lowcountry Races

Also, what I find so great about this running season is the diversity of people competing–both locally and visiting. Many participants are new to running and–like me–would not describe themselves “as a runner.” Yet, they would describe themselves as Goonies-never-say-die go-getters who like to accomplish personal challenges like better cardiovascular health, weight loss and dispelling middle-age myths.

Over the next few weeks, we will focus on footwear and clothing, nutrition and supplementation, and avoiding injury and training. It is my goal to go from the exerciser excuser to the running enthusiast. I have set some realistic personal goals and will share my progress with you, as well as insights from other runners.

I hope to see some of you training on Hilton Head Island’s bike paths and kicking butt on the race course! Here’s my playlist selection entitled “Run!”–that is, if I can get my IPod to behave!

  • It’s the End of the World As We Know – R.E.M.
  • Ring of Fire – Johnny Cash
  • Sabotage – Beastie Boys
  • Free – Phish
  • Run-Around – Blues Traveler
  • Runnin’ Down a Dream – Tom Petty
  • Run Through the Jungle – Creedence Clearwater Revial
  • Run to Me – Cowboy Mouth
  • At the Rive – Groove Armada
  • Gone Going – Black Eyed Peas
  • The Weight – The Band
  • The Leaving Song – Big Head Todd
  • There She Was – The Clash
  • Numbe as a Statue – Warren Zevon
  • Against the Wind – Bob Seger

Be well, Becca

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Healthy Family Reunion Vacation Ideas

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Our attempt at a family photo

Driving the 8+ hours back from my family reunion this past Sunday, I was just remarking to my husband how exhausted and unhealthy I felt when my mother called to say she had already booked a place for next year. I had to laugh. We both did.

And although family vacations are a montage of unhealthy options–from margarita mix that’s the same color as comic book nuclear waste to stampeding kids that prohibit even the soundest sleeper from getting his/her Zs–I know that next time we pile 11 adults and 7 small children in a beachfront rental I’m coming prepared.

 

Healthy Family Reunion Vacation Ideas:

  • Eat well. I know it’s tempting to say, “What the heck, we’re on vacation” but a good diet will give you more energy to enjoy your family. Either designate or hire someone to cook and ask them to keep it healthy and true to the way you eat at home (or at least should!). On Hilton Head Island, some good folks to call are Cathryn Matthes, Aram Haroutunian and Christine’s Cafe, or Lori Craven.
  • Sleep well. My sister-in-law, who has traveled all around the world, brings a fan to drown out the sweet ambient sounds of kids fighting over floaties and the token family snorer.
  • Exercise well. Hilton Head Island provides the perfect backdrop to

    Paddleboard surfing

    dropping some l-bs and staying fit. Check out Beach City Fitness, H2O Sports, Hilton Head Outfitters, Kayak Hilton Head, Lawton Stables, or Outside Hilton Head.

  • Feel well. No one can get under your skin like a family member but more often than not it is because you really love each other and someone’s being hyper-sensitive. Keep calm by doing yoga at Jiva Yoga Center, walking on one of Hilton Head Island’s many beaches, or getting childcare through Hilton Head Nannies or Guardian Angels and having some quiet adult time.

Happy reunioning and be well!–Becca

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Doing the LoCo Motion on Hilton Head Island

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Laura Morgan

“I want people to feel empowered by crossing that finish line,” says Laura Morgan with a big smile.

Morgan is the founder of Carolina Cups—a 501c3 non-profit public charity dedicated to funding breast cancer education, screening, treatment, and clinical research—and the running shoes behind LoCo Motion—a 3-day charitable walk/run that will cover 10 miles each day from Sept. 30-Oct 2 to join the fight against cancer. Walkers and runner alike will compete (“With themselves, not others,” says Morgan) on a course that includes the hard-packed beaches of Hilton Head Island, as well as historic Old Town Bluffton on the banks of the May River.

 

With LoCo Motion, Morgan hopes to achieve 3 specific goals:

  1. Raise awareness and money for breast cancer prevention and treatment.“The cure starts with you by eating healthy and following a training schedule.”—Morgan
  2. Promote economic development for the Lowcountry. “We expect 60% of the participants will be from out of town. We even have some folks from Canada coming.”—Morgan
  3. Get the Lowcountry in motion and experience the high of finishing a race. “The average Joe can do this. We even have a Joe who’s wife is a cancer survivor who wants to lose over 100 lbs.”—Morgan

 

LoCo Motion trainees

Listening to Morgan speak passionately about LoCo Motion, you might think she is a cancer survivor or maybe related to one. But the over 80 hours a week she dedicates/donates to organizing the event, is propelled by her inner athlete. (By the way, Morgan has run in over 110 races.)

“We have all been touched by cancer in some way but my drive comes from a desire to help people accomplish goals they might not think they can accomplish,” says Morgan.

Morgan parallels the daunting task of overcoming cancer to the intimidating quest to finish a race like LoCo Motion. She points out, “It is amazing to be running and have a bald woman hand you water and thank you for your strength. You’re like, ‘Are you kidding me? Thank you for your inspiration.’ What’s cool is we are both reaching big goals.”

Training for LoCo Motion is made easy and accessible to all fitness levels and it is not too late to train or register. (I was so moved by Morgan, I decided to follow her 6-week training program, and though I will be out of town come race time I have encouraged several friends to train with me and compete.)

  1. Visit http://carolinacups.org/.
  2. Click on the LoCo Motion tab and download Training-Schedule-6-week-1.
  3. You can train independently or enjoy free group training sessions every Tuesday evening and Saturday morning by checking the times under the Training subheading.
  4. Get a good pair of running shoes and gear at local retailers like Go Tri Sports, Palmetto Running Company, Sports Addiction, or SportsZone.

Be well, Becca.