How to Stay Fit When You're Snowed In

Is snowed piled so high you can't get out the front door?  Don't panic. These 6 tips will keep you fit and energized in the comfort of your own home.

1)    Do Body Weight Exercises: While it may be tougher to find motivation to exercise when you’re snowed in, this should not necessarily limit your options on staying active. One of the few things that will always be certain in your lifetime is that your body is always with you. Below are 10 body weight exercises that require only your body weight and the environment around you.

• Air Squats


• Wall Sits


• Lunges


• Push-ups/wall Push-ups


• Dips with chairs


• Supermans


• Crunches


• Hip Bridges


• Single Leg Balance


• Lying to a Standing

2)    Use your at home equipment: While a home gym may not always be your first choice, it definitely makes for a great excuse destroyer. On a rainy day, or in this case a snowy day, at home equipment can give you a wider variety of choices when it comes to working out inside. Below are 10 great pieces of home equipment options that take up very little space, and yet, are very versatile.

• Resistance Band


• Powerblock Dumbbells (adjustable: 5lbs – 70lbs/hand)


• TRX Suspension Training


• Step Aerobics


• Jump Rope


• Exercise Ball


• Medicine Ball


• Yoga Block


• Yoga Strap


• Kinetic (portable station to turn your outdoor bike into an indoor bike)

3)    Use an Activity Tracker: It is a recommended to get in 5 miles of movement each day of the week. The average human takes about 10,000 steps to reach that goal. Whether its walking to the bathroom, going up the stairs, or playing with your puppy, an activity tracker can help you accomplish this goal. Below are 6 different activity tracking options you could use;

• Garmin Vivofit


• Fitbit


• Nike+ Fuel Band


• Jawbone


• Misfit Shine


• Pedometer

4)    Have fun with a Motion Sensored Gaming Console: A new generation of technology has been growing over the past decade, specifically in the gaming industry. These gaming systems include physically interactive games including, but not limited to; dancing, working out, and sports. Below are three of the leading interactive gaming consoles you could use to stay active on a snowy day.

• Nintendo Wii and WiiU


• Playstation Move


• Microsoft Kinect for the X Box 360

5)    Follow along to a Workout DVD: It can be hard sometimes to come up with something to do on your own at home. Having a Workout DVD to watch can make all the difference in the world. Workouts like P-90 X and Insanity being some the more popular ones. You can also find more great videos to on www.collagevideo.com.

6)    Check out our videos on our Youtube Channel: Hilton Head Health has a wide variety of different fitness videos that can provide fun workouts tdo indoors.

Top 7 Health and Fitness Trends for 2015

Hilton Head Health, America's #1 Wellness and Weight Loss Resort, has been an industry leader since 1976.  We asked our fitness and nutrition professionals for a prediction of 2015's Top Health and Wellness Trends.  What trends do you think will emerge in 2015?  Let us know if the comments.

7.)  H.I.I.T. (High Intensity Interval Training) Continues to Grow

High-intensity Interval Training has become mainstream in 2014, but will grow exponentially in 2015.  The exercise that alternates short intense movements with periods of less-intense recovery will become the preeminent form of cardio and strength training.  Our professionals think that it will rank with the likes of basic exercises like cycling, running and swimming in terms of popularity.  CrossFit and similar programs across the country, that make H.I.I.T. a large part of their regimen, will grow their followers.  Often comprised of only a few movements it can generally be done in a short period of time, making it ideal for those on the go.

 

6.)  Volumetrics - We eat with our eyes...

"Food is big! But let’s make it a good kind of big--using volumetrics," says Chef Karla. Bulking up your favorite foods with delicious and nutritious vegetables will become all the fad. By practicing volumetrics our eyes will be pleased by the size of what’s on our plate and our bodies will be satisfied nutritionally. Everybody wins! Move over cheese, expect your pizzas to now have spinach, onions, mushrooms, peppers, and artichokes. The added vegetables will add volume to the slice of pizza but will actually fill you up with just one slice rather than 2 or 3 slices of cheese pizza.

 

5.)  “Boomers” will look for trendier versions of fitness

If you were born between 1946 and 1964 you're probably sick of the "Silver Sneakers" chair aerobics routines.  Bob Dylan wasn't kidding when he sang "Forever Young."  The generation's counterculture will reemerge in 2015.  The Boomers want alternatives to low-impact forms of exercise.  They've vowed to spend their "Golden Years"  taking active and adventurous vacations.  So, don't be surprised in January  if you see a 60 year old women bench pressing next you in boot camp class.

 

4.)  Leftovers will be lifesavers

New and creative ways to reuse last nights dinner will be all the rage on the most popular food blogs. Sautéed vegetables will become vegetable strata, and mashed potatoes will become potato gnocchi.  In order for this to work Chef Karla says to "plan ahead and prepare the majority of your food in the beginning of the week.  Such as on a Sunday; chop vegetables, grill off extra chicken breasts, and cook quinoa.  Then think about cross-utilizing your prepped foods; grilled chicken can turn into a grilled chicken Caesar wrap for lunch another day."

 

3.)  Fitness/Wellness apps will be the most-used “fitness tool”

Every iPhone with iOS 8 is now running a 24/7 analysis of your movement.  And the collection of wrist or hip mounted activity trackers is growing daily.  The health tech revolution is in full swing.  Next year's conversation at the water cooler will be about how many steps you've travel or calories you've burned, rather than last night's prime-time elimination singing show.

 

2.)  Locavores: Everyone is going local!

Farmer’s Markets, CSA (Community Supported Agriculture) Programs, locally manufactured beers and wine. It is trendy to be local! Enjoy this yummy trend, when food is local, it tends to be higher in nutrition content because it is fresh and seasonal. Local foods will add nutritional variety to your diet too, eat with the season and you will see a variety of fruits and vegetables on your plate throughout the year.

 

1.)  “No Sugar Added” will be the next big-food marketing trend

A national dialogue concerning food addiction will take place based on all the growing evidence on the addictive nature of sugar and it's destructive qualities.  "I predict that people will start making a conscious effort to cut sugar out of their diet," says H3's Wellness Counselor Lisette Cifaldi.  In 2014, Hollywood started the movement.  The lobbyist won't be able to hold back the onslaught in 2015 from consumer groups forcing food makers to start cutting back on the use of sugar.

Two New Services Offered at the Indigo Spa

 



Treating the body is critical to a healthy, energetic and beautiful life. An Indigo Spa body treatment at Hilton Head Health is an experience of intensely pure, certified organic ingredients generously delivered from Red Flower, Naturopathica and Skin Authority with techniques evolved from the world’s richest healing traditions. Each treatment is executed with a sense of ceremony and a meaningful purpose, made extraordinary by the multi-layered effects that are so unique. Indigo Spa massage offerings include escapist journeys with layers of rare, exceptionally sourced ingredients, treatments that take the mundane to the memorable and therapeutic massages that deeply heal. We've added two more restorative treatments to complete our spa menu:

After Sun Therapy 50 Minutes

Reduce the effects of too many rays. The skin is gently purified with a hydrating blend of sea algae and silk extract blended with yuzu and mimosa flowers. A lymphatic Phytopower Masque is applied to the body and face to reduce redness and skin irritation and improve cellular regeneration to prevent peeling and even the skin tone. This treatment closes with a cooling and delicate application of ocean lotion to heal.

Fit & Firm Transformational Facial 50 minutes

This European-inspired facial incorporates a sugar cane AHA resurfacing and an individually chosen treatment mask to soften fine lines, clear congestion and brighten skin for a healthy, radiant glow. While masking, the therapist will perform an arm and hand massage incorporating rich therapeutic nutrients to restore and brighten skin. This luxurious treatment finishes with a Fit & Firm Eye Lift Treatment and application of an anti-aging “cocktail” of Wrinkle Reversing Serum and vitamins, rich with essential oils to replenish and revive skin radiance and health.

Healthy Holiday Party Recipe: Roasted Veggie Dip by Carrie Adams

 

It can be tricky to stick to your healthy routine when you're out for holiday parties and bombarded with all kinds of unhealthy food and drink options. But luckily, the Healthy Kitchen has the perfect recipe that you can take to any  event, Roasted Vegetable Dip. This dip is sure to be a deliciously healthy addition to any holiday party with only 35 calories per serving.

Ingredients:

2 each Red bell pepper

1 each Zucchini, large

1 each Onion

1 Tablespoon Olive oil

½ teaspoon Salt

¼ teaspoon Pepper

8 ounces Fat-free cream cheese

Method:

1. Preheat oven to 425 degrees.


2. Cut pepper, onions, and zucchini into 1 inch pieces.


3. Mix olive oil, salt and pepper. Toss vegetables in oil mixture.


4. Place vegetables on greased sheet pan.


5. Bake in oven for 25-30 minutes or until tender, uncovered, stirring occasionally.


6. Remove from oven and cool to room temperature.


7. Place cream cheese and vegetables in the food processor.


8. Cover and pulse until blended and smooth.


9. Chill until serving. Serve with raw vegetables or crackers.

Nutrtion:  

Serves: 16 servings

Serving size: 2 ounces

Calories: 35 calories

Fat: 1 gram

 

Hilton Head Health's LOOK Well Calendar

As we await the February 2015 opening of our new health and wellness spa, The Indigo, and we get ready for the InSPArational Lecture Series starting in January. We're excited to announce that our LOOK Well  Calendar is finally here! The LOOK Well calendar is a compilation of staff photos and quotes that embody our vision, "To help people be healthier and happier."

All of the models used in the calendar are team members of Hilton Head Health and exemplify what it means to live a healthier lifestyle. Each of them is passionate about helping others live healthier, happier lives through exercise and nutrition.

A NEW Year. A NEW You. Make it happen At Hilton Head Health. Get more details on the calendar and order yours, here.

 

9 Healthy Holiday Gifts for 2014

As the Director of Behavioral Health at Hilton Head Health, I am always keeping an eye out for products that promote good health and make the pursuit of a healthy lifestyle a bit easier. Since giving health-enhancing gifts never goes unappreciated, consider a few of my holiday favorites this year:

Workout Lab Exercise Cards: These beautifully-designed waterproof Exercise Cards contain 40 bodyweight exercises, 10 stretches and 6 easy-to-follow routines – everything you need for fun intensive 15-minute workouts you can do anywhere – your living room, hotel, beach, park or the gym – without equipment or guess work. $24.95

The Tiger Tail: Turn sore muscles into happy muscles by helping relieve muscle knots, aches, cramping, spasms and stiffness. This stiff, foam roller is a staple at H3. All our trainers use it to warm up muscles, relieve cramping and help with muscle recovery after a great work-out. $34.95

Goodbyn Bynto Lunch Box: These lunch boxes feature 3 individually-sealed compartments perfect for portion control. In addition to being a great lunch box without the need for baggies, they work wonderfully for meal planning and storing leftovers in healthy portions. Take the guess work out of portion control – flip the lid and enjoy! $8.99

SodaStream Sparkling Water Maker: Are you or someone you love trying to kick the sugary, soda habit, but miss the fizz? Turn tap water into sparkling water in seconds with the SodaStream Sparkling Water Makers. You can even add a squeeze of lemon, lime or orange for flavored sparkling water with no artificial sweeteners and minimal calories. $79.99

 Yonanas Frozen Treat Maker: This is a perfect gift for someone trying to break up with Ben & Jerry. Yonanas is a small appliance that turns frozen fruit into a delicious, healthy soft-serve treat. The unit combines frozen bananas and any additional fruit or chocolate and instantly churns the ingredients to produce a treat with the texture of frozen yogurt or soft-serve ice cream, but without the additional fat, sugar or preservatives. $49.95

Freshology.com Gift Certificate: Need a gift for the busy professional that doesn’t have time to cook or for the health-conscious individual who doesn’t enjoy cooking? Freshology is an online, fresh diet delivery service. No more drive-thru on the way home. Enjoy healthy, portion-controlled meals delivered directly to your home. Prices vary.

ProSource Resistance Bands with Travel Case: For the friend that likes to stay fit but travels a lot, consider purchasing the ProSource set of 5 resistance bands with door anchor, traveling case and instruction manual. ProSource resistance bands offer five progressive resistance levels, making the set useful for everyone from beginners to experts and they are light and compact enough to travel with you anywhere. $35.99

Wake Up & Work Out Alarm Clock: This gift is just plain fun. If you know someone who has trouble getting out of bed in the morning, and needs a little motivation to exercise, then this is the gift for you. The Wake Up & Work Out Alarm Clock is a 1.5 lb hand weight that will rouse you with an alarm which won’t go off until you have done 30 bicep reps. Motion sensors inside can tell exactly how many reps you've done and only if you do them right. No cheating!!! $29.95

HiltonHeadHealth Meditations CD: Many people are interested in meditation but aren’t sure how to begin. The Hilton Head Health Meditation CD offers two, 15-minute meditations that are great for beginners, as well as experienced meditators. Featured meditations include energy healing and a guided walk on the beach. Combine the CD with a lightly-scented candle and a soft blanket. Voilà! You have the ultimate gift of relaxation. $14.99  (Also available on iTunes.)

Hilton Head Health's Restaurant Survival Guide

For many, the holidays provide a variety of challenging food situations, one of which is that we tend to go out for dinner more often than usual. So I thought it would be a good time to review Hilton Head Health’s Restaurant Survival Guidelines. Reviewing and implementing these guidelines will help you stay on track to make good choices thoughout the holiday season.

Managing difficult situations starts with having a good plan, so here are a few things you can do even before you leave the house:  If given the opportunity, you choose the restaurant. If you are like me, there are a few of my favorite restaurants where it's easier to make better choices than others. Here in Hilton Head, I can eat well at Bonefish and not so well at Jim and Nick’s Barbeque. If you end up going to a restaurant you are not familiar with, see if their menu is available online. If it is a national chain, chances are the nutritional info will be available as well. Review the menu and decide what you are going to order, you won’t even have to look at the menu. Have a fit bite (formerly known as a metabo meal) a couple of hours before you go out. A growling stomach is the enemy of healthy choices and mindful eating. Finally, leave a couple of minutes early. If you feel rushed or stressed when you get to the restaurant, you’ll eat that way.

When you get to the restaurant, take a couple deep breaths, review your goals and how making healthy choices will help you reach them. If you must check out the menu, this is the perfect time to put the "Unwise, Better, Best" phrase into practice. Scan the menu, mentally categorize the options, ask the server for help if need be. You don’t necessarily have to make one of the best choices, but there is probably one of the 'better options' that you could be happy with. Speaking of making better choices, that is harder to do after a glass or wine or two. Keep in mind that “resolve dissolves in alcohol”. If you want an alcoholic beverage, enjoy it after you have placed your order.

Don’t hesitate to personalize your selections, requests like sauce and salad dressing on the side or veggies steamed plain are common and reasonable. Most restaurants are happy to accommodate them. Since restaurants tend to serve such large portions, go in with a strategy to manage them.  Perhaps you could split an entrée, ask for half to go (server brings you half the meal for you to enjoy at the restaurant and brings the other half boxed for you to take home when you are leaving) or order the 6-8 oz. steak instead of the 12 oz. portion. Once the food is served apply the mindful eating techniques you have practiced with Lisette. (if you're a past Guest) concentrate on eating slowly and savoring every bite, including dessert if you choose to indulge. Finally, during  holidays you might be going out with family and friends you may not often see, make the main goal of the dinner to enjoy their company.

The point of all of this is NOT to order miniscule portions of something you don't like; you don't want to leave a restaurant hungry and feeling deprived. That will only set you up to make poor choices later on. The goal is to leave the restaurant feeling satisfied after enjoying a flavorful, portion managed meal that will keep you moving toward achieving your important health goals, even during the challenging holiday season.

Wes McCullom Success Story

Wes had never considered taking a weight loss vacation…that is until his wife Bee suggested he escape to Hilton Head Health for a week in May of 2014. Wes was “fed up.” “I was disgusted with how much I weighed. I had always been an athlete, but for the last nine years I let everything else get in the way of exercise,” said Wes, a lawyer from Alabama. He cherished his wife and daughter, but knew that his health was stopping him from getting the most from their relationships.

So, Bee called and set the two of them up for a one-week retreat at H3. “I never expected it would have such an impact on me,” commented Wes. Admittedly, he was nervous at first. “What would I be eating? Will I be able to do all the exercise? I’m so glad that Bee joined me, without her support I wouldn’t have gone in the first place.” Wes met with Director of Education, Bob Wright, on the morning of his first day to review his health assessment. “I was 40 pounds overweight, but Bob emphasized that this shouldn’t be about a number. He convinced me it was about a ‘lifestyle change’,” said Wes. Throughout the week Wes attended as many sessions as possible. “I could feel my mind changing gears. I started thinking - I’m going to be an athlete again.”

To Wes, two things he said stuck out the most: the ‘Unwise, Better, Best’ mantra that he learned in a restaurant guide class and a metabolism test that he had scheduled with Bob. “All the other diets I had tried were extreme. The Unwise/Better/Best principle simplified the process.” Wes would go on to make smarter choices back at home and when faced with several food options he’d pick the ‘Best’ possible choice. “I find myself reverting back to that mantra on a daily basis.” The metabolism test, a scientific way of analyzing caloric expenditure, helped him realize that he was drinking far to many calories. “It was a wake-up call. During my consultation I learned that I was drinking over 1400 calories of sweet tea each day.” Wes hasn’t had a sweet tea since, and avoids sugar as much as possible. “As I removed sugar, other things started tasting better. Strawberries never tasted so good!”



 

Wes felt rejuvenated. He had a newfound commitment, a plan for success and a supportive atmosphere at home. “Having a wife committed to fitness and daughter that plays a collegiate sport has been important. They’ve been so helpful. And I am very thankful for them.” In less than 6 months Wes has lost a total of 55 lbs. He completed the 30-kilometer bicycling leg of a team triathlon with his daughter and her boyfriend. (pictured above)

But, “I don’t want to make everything sound easy. It really isn’t.” says Wes. “A friend told me early on when I started a run/walk program, ‘just put one foot in front of the other’. I would hope that when people read about my story they see someone like themselves who simply decided he had enough and was going to do something about it. Inspiration comes from within. I guess what I’m getting at is that H3 makes me feel like part of a team that is invested in my success. My wish would be for folks to see themselves in my story and realize that you can accomplish your goals with some effort on your part and some support from others.”

Apple Pecan Brandy Chutney

Serve this H3 Healthy Kitchen show-stopper at your next holiday celebration! This delicious chutney is fat free and great when served over spiced pumpkin mousse or pumpkin coffee cake. At only 50 calories a serving, you can enjoy every last drop.



Ingredients:

¼ cup Honey

1 each Apples, diced

2 tablespoons Brandy

1 each Cinnamon stick

Non-stick Cooking Spray

Method:

• Preheat a small sauce-pot on medium heat.


• Lightly spray non-stick cooking spray on the pan.


• Add the diced apples and cinnamon stick to the pan and lightly sauté for about 3-5 minutes, or until the apples are tender.


• Deglaze the pan with brandy and allow to cook about 2-3 minutes.


• Add honey, then cook for an additional 3 minutes or until the chutney has slightly thickened.


• While chutney is warm, spoon ½ of an ounce over pumpkin mousse.

Nutrtion: 

Serves: 8

Calories: 50

Fat: 0 grams

3 Fave Moves for the TRX by Chris Varano

 

Today, we're doing 3 of my favorite fitness moves on the TRX. This piece of fitness equipment is a great way to build strength using just your body weight and it helps enhance your balance and agility. The TRX adds some variety to the exercises you do every day. It's perfect to use indoors or outside, which is especially helpful since many places have already been hit with cold weather.

All 3 exercises are listed and the video below shows how to perform each movement. Enjoy!

1. Squat Jumps

2. Curtsy Lunges

3. One-legged squats

Last of the Leftovers: Turkey Reuben by Carrie Adams

Are you running out of ideas to use the very last of that leftover turkey? The H3 Healthy Kitchen has come to your rescue. This Turkey Reuben recipe is a fun twist on the traditional Reuben. You get all of the flavors without all of the calories and fat.

Ingredients

2 each Rye bread, slices

4 ounces Turkey, roasted, sliced

1 ounces Swiss cheese, sliced

2 Tablespoons Thousand Island dressing

For the Coleslaw:

½ cup Cabbage, shredded

2 teaspoons Yogurt, plain, non-fat

1 tablespoon Mayonnaise, reduced-fat

½ teaspoon Apple cider vinegar

¼ teaspoon Dijon mustard

1/8 teaspoon Celery seeds

1/8 teaspoon Paprika

½ teaspoon Honey

¼ teaspoon Salt

¼ teaspoon Black pepper, ground

Method:

• Preheat oven to 375 degrees.


• In a large bowl combine all coleslaw ingredients, mix well.


• Place rye bread on a sheet tray. Spread Thousand Island dressing and top with turkey.


• Scoop ¼ cup of coleslaw on top of turkey and top with cheese.


• Bake in oven for 4-7 minutes or until cheese has melted.

Nutrition: 

Serves: 2

Serving Size: 1 open faced sandwich with ¼ cup coleslaw

Calories: 280

Fat: 9 grams

The Indigo Spa at Hilton Head Health

If you haven't already heard, our newest addition to Hilton Head Health, the Indigo Health and Wellness Spa, is scheduled to open in February 2015! The Indigo spa will allow new, meaningful ways to continue our successful weight loss history through a wide variety of thoughtfully designed treatments that highlight the mind/body connection.

With a full menu of services offering facials, massages, body treatments, make up, and a hair salon with manicure and pedicure options, The Indigo spa has partnered with iconic brands known for exceptional quality, such as Naturopathica, RedFlower, Skin Authority and more. 

We are thrilled about this major milestone in H3's history, and can't wait to share it with you! For more information about The Indigo spa, click here.  

Last-Minute Holiday Dish: Stuffed Acorn Squash by Carrie Adams

Thanksgiving is upon us! It's time to spend time with family, set your mind on gratefulness and savor delicious Holiday food. But wait, weren't you supposed to bring a dish? Uh oh. Not to worry, the H3 Healthy Kitchen has you covered with a last-minute holiday dish. Easily prepare this healthy and scrumptious Stuffed Acorn Squash recipe.



Ingredients:

1 can Pan spray

1 each Acorn squash, cut in half, seeds removed

½ cup Yellow onion, diced

¾ cup Celery, diced

¾ cup Carrot, diced

½ cup Panko bread crumbs

¼ cup Oregano, fresh, chopped

1 tsp Black pepper, fresh, ground

¼ cup Parmesan cheese

Method:

• Lightly grease a sheet pan, and place both halves of the squash skin side up. Place into an oven preheated to 350˚F, and roast till thermometer can pierce skin and squash with ease. (Approximately 35 - 40 minutes).


• While squash are roasting, sauté onion, celery, and carrots. Mix hot vegetables with panko, oregano, and black pepper.


• Stuff vegetable mixture into roasted squash. Top with parmesan cheese, and place back into oven for 10-12 minutes to allow the cheese to melt.

Nutrition: 

Servings: 4

Serving Size: ¼ of a squash

Calories: 140

Fat: 2.5 grams

Fave Holiday Foods and Fitness Moves

It’s that time of year again! The Holiday Season seems to come and go so quickly that you just have to eat all your favorite holiday foods before you have to jump back into your health and wellness routine. But have you ever thought about what you’d have to do to make up for those extra, delicious holiday calories? You may want to rethink that second helping or substitute your traditional favorites with some healthier options, once you take a look at the type of workout it takes to expend your holiday intake.

Fave Holiday Dish: Stuffing (1 cup)
Calorie Count: 352
Exercise: 35 minutes Jump Rope




Fave Holiday Dish: Turkey and gravy
Average Serving Calorie Count: 270
Exercise: 30 minutes of Lunges



Fave Holiday Dish: Slice of Pumpkin pie
Average Serving Calorie Count: 323
Exercise: 230 burpees



Fave Holiday Dish: 1 Sugar Cookie
Average Serving Calorie Count: 113
Exercise: 375 Push ups

Hilton Head Health Blogger Weekend

This past weekend, Hilton Head Health hosted our very first H3 Blogger Weekend with 6 wonderful health and wellness bloggers. These bloggers had the chance to immerse themselves into all that is H3 and get a taste of the LIVE Well experience. Our bloggers included (horseshoe from left to right in photo): Andie Mitchell of Can You Stay for Dinner, Monique Volz of Ambitious Kitchen, Sarah Dussalt of Sarah Fit, Nicole Perry of Pumps and Iron, Lisa Cain of Snack Girl, and Beth Klein of Beth's Journey.



During their visit we wanted to get an idea of their favorite or most memorable aspects of their stay, here's what they had to say:

Name 1 thing / lesson your're excited to take with you from H3.

Andie: I can't wait to bring some of these healthy recipes into my kitchen and share them on my blog. My favorites were the: pomegranate kale salad, herb-crusted pork tenderloin and crab salad.

Beth: Bob's lecture on portion control really drove home how huge of an impact controlling our environment can make on our health goals. I can't wait to get home and switch out my large dinner plates!

What did you learn about yourself during your visit?

Lisa: That my feet were in pain! Thankfully, while here, I learned this fact and was able to learn a remedy -  massaging them with a tennis ball {self-massage}. Now, my feet feel amazing. I also learned that I am not hungry eating 1400 calories a day when I'm eating healthy food.

Monique: To be more vulnerable and open with both myself and my audience. I've met a lot of wonderul people who have inspired me to share my story because they have shared theirs.

What aspect of the stay did you enjoy the most?

Nicole: Getting a few days of "me" time. It has been so nice to wake up each day, look over the class schedule and plan around the question "What's best for ME today?". Everyone needs to give themselves the gift of "me" time once in a while.

Sarah: I enjoyed the food and friendly people, staff and guests. The menu was always exciting and tasted delicious. The portions left me feeling full even though I didn't expect to feel full.



Thanks for visiting us, ladies, we really appreciate you taking the time to come see us. It was amazing to get to know more about each of you and to see how connected you are with your audience. You can read more about their takeaways from their H3 experience on their blogs and see photos of their recent stay on their social media.

How to Reinvent your Holiday Leftovers

We think that Thanksgiving leftovers are one of the best parts about Thanksgiving, here in the Healthy Kitchen! We spend all day preparing a meal that is devoured in less than an hour. Make the most out of your hard-work and turn those holiday classics into new meals that are not only healthy but they won’t bore you come Black Friday.

These quick and easy transformations will give your holiday favorites a second chance to please!

Holiday Leftover	Reinvented
Turkey	Wild Rice and Turkey Chowder Turkey Pot Pie (substitute turkey instead of chicken) Turkey Caesar Wrap
Stuffing	Stuffing-Stuffed Mushrooms: Stuff stuffing into portobello mushroom caps
Roasted Butternut Squash	Roasted Butternut and Caramelized Onion Mash
Cooked Vegetables	Vegetable Strata
Vegetable Casserole	Creamy Vegetable Soup: Puree the casserole into a smooth, creamy soup
Roasted Sweet Potatoes	Sweet Potato Scones Roasted Sweet Potato Parfait
Mashed Potatoes	Potato Gnocchi
Cranberry Sauce	Cranberry Aioli Spread: 1/2 cup cranberry sauce mixed with ¼ cup reduced fat mayonnaise. (Tasty on a turkey sandwich!)

3 Easy Core Exercises with Chris Varano

 

Strengthening your core (which includes the mid to lower section of your back and abdominal region) is important for not only your spine, stability and posture but ultimately your health and wellness. Even though this section of your body can be a difficult area to work on, with the right moves and a little motivation, you can target this area to create a positive change. Try these 3 simple exercises with a fitness ball to help you begin to tighten your core area.

A demonstration and explanation for each of the fitness ball moves can be seen in the video below.

1. Plank

2. Roll Out

3. Roll Up

See what this Guest has to say about H3

We strive to create a positive, nurturing atmosphere to foster the best health and wellness experiences for our Guests. We appreciate getting direct feedback from our Guests through TripAdvisor, surveys, Facebook, emails and even hand-written letters. Feedback from our Guests let us know how well we are accommodating them through our staff, programs and dining options. As we continue to upgrade our facilities and improve our programs, we hope to keep motivating Guests to work towards healthier, more fit lifestyles.

Skinny Cinnamon Appletini

by Anthony Triceri

It's the holiday season, you're eating mindfully and sticking to your exercise regimen but you're in the mood to unwind with a nice, light cocktail with a touch of spice. The H3 Healthy Kitchen Skinny Cinnamon Appletini is the perfect low-calorie drink to treat yourself but still hold True* to your new, healthy lifestyle.



Ingredients:

1.5 ounce Apple Soaked Vodka (see: Bartender's Note)

½ tablespoon Calvados (apple brandy)

½ teaspoon Brown Sugar Simple Syrup

1.5 ounce Apple Cider

(Bartender's Note: To make the apple soaked vodka, dice 3 large apples and soak in vodka overnight)  

Simple Syrup:

¼ cup Brown Sugar

½ cup  Water

1 each Vanilla Bean

1 each Cinnamon Stick

Method:

• To make the simple syrup: Combine brown sugar, water, vanilla bean, and cinnamon stick in a small sauce pot.


• Heat sauce pot at a medium temperature, slowly bring to a simmer, and cook until sugar dissolves for about 5-7 minutes


• Allow syrup to cool then strain


• To assemble the cocktail: Combine vodka, calvados, simple syrup, and cider in a glass shaker filled with ice.


• Shake vigorously!


• Strain and serve in a chilled martini glass.


• Garnish with a sliced apple skewered cinnamon stick.

Servings: 1

Calories: 140

Fat: 0 grams



Enjoy!

5 Tips to Stay Fit During the Holiday

It's that time of year again, when your regular schedule is busier and your fitness schedule gets pushed aside. You're travelling more and time just seems to fly by so quickly. Don't lose your new healthier lifestyle just because the holiday season has arrived. Carry your momentum through these last two, food-filled months of the year. Stay active with these 5 fit tips so you can reach your wellness and weight loss goals and create new ones for the New Year.

1. Plan Your Workout Schedule before the Holidays arrive

What do traveling, gift shopping and exercise all have in common. They all require a pre-determined plan in order to be completed with upmost success. Before the challenge of staying active even arrives, come up with a plan of how you can combat it and be specific. What type of exercise will you do? Where will you Exercise? What equipment do you need? When will you exercise? How long will you do it for? How many days/week will you exercise?

2. Prioritize Physical Activity in your life

When times get busy, do you stop bathing? Do you stop sleeping?  Do you stop brushing your teeth? Do you stop eating? If your answer to that is no, then you probably enjoy taking care of yourself. Staying active is arguably the single best thing you can do to take care of yourself. Make it a priority to get in at least 30 minutes of physical activity each day. Even if it is broken up into three, 10 minute sessions, that is great!

If your answer is yes to the question above, then think of prioritizing physical activity as a great way to motivate yourself to bath again, sleep again and eat right again. Oh, and it might not be a bad idea to start brushing your teeth again, too.

3. Use it as a Stress Reliever

Stress is a reality in our lives, but during the holidays it's almost inevitable. Stress is a physiological response to real situations that happen in our lives. Too much stress can cause poor decision making skills, frustration, sadness, and even anger. The great thing about exercise is that it generates a different physiological response that releases serotonin, dopamine, and other hormones that make us feel good afterwards. This results in having more clear decision making skills. What better time to start managing our positive decision making skills than during the holidays!

4. Do Body Weight Exercises

One of the easiest excuses to use when the weather gets bad is "there is nothing to do and no time to do it." Body weight exercises are a great way to terminate that excuse. There is never a time when you don't have access to your body. You need very little time and can use limited space. Here's an example of a workout you could do in the convenience of your own home or even in a small hotel room, without any equipment.

Repeat these movements continuously for 10 minutes:

20 Jumping Jax

10 Body Squats

10 Push-ups against a wall or on the floor

20 Second Plank

5. Wake Up and Work Out

It is great to have intentions of doing something active. But unless it actually happens, those intentions don't help you. In fact, those intentions can lead you to disappointment. Working out first thing in the morning is a great way to make sure you get your needed exercise for the day. After all, it is your number one priority and all you need is your body to perform it! Now that you can think more clearly and make more positive decisions, you can now more effectively execute the plans you made for the rest of your day!



Enjoy your holiday season from Hilton Head Health!

Tips to a Tastier, Healthier Turkey by Hicham Elmadi

The turkey may be one of the most anticipated and feared foods for the Thanksgiving holiday. But not to worry, Hilton Head Health has some tips to make your bird healthier and even more tasty. Plus, we've included a full recipe using the tips we've suggested. Enjoy!

Tip #1- Turkey Benefits

• High in Zinc, Iron, Potassium, and Phosphorus


• High in Protein - slows digestion to keep you feeling full longer


• White meat is lower in cholesterol - avoid dark meat

Tip #2- Making a Moist Turkey

• Let the turkey rest after cooking to ensure a juicy turkey


• A 10 lb turkey will take around 2 to 2 ½ hours to cook


• Choose a fresh turkey over a frozen turkey - the ice crystals damage the muscle cells causing the meat to dry out when cooked

Tip #3- Use a Healthier Stuffing Option

• Vermicelli (Rice Pasta) is a high-energy-dense food and low in fiber which soothes the digestive system


• Traditional stuffing is full of carbs that weigh you down

Tip #4- Use Spices to Add Flavor without Adding Calories

• Ginger- Relieves pain, nausea and treats bloating


• Lemon- High in Vitamin C, Salt substitution by tenderizing the meat


• Garlic- Lowers high blood pressure


• Parsley- A source of anti-oxidant nutrients, heart healthy


• Turmeric- An Anti-inflammatory agent, Source of B6 that reduces the risk of heart disease


• Saffron- Helps with insomnia, pain, and heartburn, high in Vitamin C, Potassium, Iron, Vitamin B6


• Cilantro- Decreases the risk of obesity, diabetes, heart disease, and gives you overall energy

Thanksgiving Turkey 

Ingredients:

1 bunch Parsley, finely chopped

1 bunch Cilantro, finely chopped

1 teaspoon Saffron

1 Tablespoon Turmeric

3 Tablespoon Fresh garlic, minced

1 Tablespoon Ground ginger

2 each Onion, minced

To taste  Salt and pepper

1 package Vermicelli pasta, soften in hot water

¼ cup Celery & Carrot Pesto

Method:

• Mix the saffron with ½ cup warm water and let sit for 10 minutes.


• Puree the onions in a food processor.


• Place all ingredients, except Vermicelli and pesto, into a big bowl and mix well. (This is now your filling.)


• Reserve ¼ cup of the filling for later and rub the remainder inside and outside of the turkey.


• Mix the softened vermicelli with the reserved rub and carrots & celery pesto. Stuff the turkey with this mixture.


• Cover and bake the turkey at 350 degrees for 2 hours. Uncover the turkey, during the last 30 minutes.


• After two hours, turn off the oven and cover the turkey; allow it to sit for 30 minutes before serving.

Nutrition: 

Number of Servings: 10-12

Serving Size: 4 ounces Turkey / 1 ½ ounce Vermicelli

Calories: 320

Protein: 40 g

Total Fat: 1.5 g

Dietary Fiber: 2 g

 

Bermuda Triangle of Food Holidays

Now that the triad of food-centered holidays is surrounding us, it can be difficult to follow the healthy routines we've created for ourselves to follow. All the leftover Halloween candy along with the pies, turkey and extra calories in the coming weeks are enough to push us into the eye of the storm. But there are subtle ways to overcome these temptations and make it out of the Bermuda Triangle of food holidays without sacrificing all our health and wellness goals.

Surviving the Food Holidays Tips:

1. Setting Intentions: Before attending any dinner or event decide how you want to feel at the end of the evening. Setting an intention helps enhance healthier decision-making.


2. Out of Sight Out of Mind: Minimize environmental triggers by socializing away from the food.


3. Buffet Reconnaissance: Survey all the available food at a buffet-style dinner before picking up your plate. This way you will know exactly what you want before having to walk the gauntlet.


4. Bring Insurance: If you offer to bring a dish to a party, bring something you know is on your food plan, thus ensuring you have at least one healthy choice.


5. Check-In: Mid-meal check in with your fullness level. Let your head catch up with your stomach with a 3-5 minute eating interlude.


6. Feed Your Brain: Your brain is primed for pleasure when it comes to holiday meals. Help your brain reach satiety faster by taking several bites of the part of the meal that you like the most. This is not the time to save the best for last.


7. Turn Down The Volume: Make a commitment to enjoy your first go-round of yumminess. Decide not to go back for seconds all through the holiday season in order to minimize volume eating.


8. Wine Warning: Minimize calories and unhealthy choices produced with alcohol consumption by having a non-alcoholic drink spacer between cocktails. Try sparkling water with lime in between each glass of wine.


9. Be Leftover Savvy: Take or package all your holiday leftovers in single portion containers so that you won’t be tempted to overeat the following day.


10. Last But Not Least: Holiday meals as special as Thanksgiving come only once a year so savor every bite by focusing on mindful eating. Give the food the reverence it desires. Put your fork down in between bites. Take in the sight and the aroma of the meal before diving in. Reflect on gratitude for the bounty before you.

Happy Holidays!

Healthy Halloween Recipe: Panna Cotta Eye

Celebrating the holidays all begins with Halloween, inside the Healthy Kitchen. What better way to ring in the season with a little tasty, ghastly treat? This more healthy alternative to processed sugar not only tastes great, but fits the holiday! A perfect treat for your Halloween parties, the kids and for you!



INGREDIENTS:

Panna Cotta:

1 envelope Unflavored gelatin

¼ cup Water

2 cups Skim-milk

½ cup Sugar

1 ½ cup Plain non-fat Greek yogurt

1 teaspoon Coconut Extract

2 each Kiwi, sliced thin

Raspberry Sauce:

1 pint Fresh Raspberries

Method:

Panna Cotta:

• Place eleven 6-ounce narrow wine glasses (for the perfect eyeball shape) otherwise use custard cups or ramekins in a shallow baking pan, then set aside.


• In a small bowl, sprinkle gelatin over the water (do not stir). Let stand for 5 minutes.


• Meanwhile, in a medium saucepan, combine ½ c of the milk and the sugar.  Cook over medium heat until heated through, stirring to dissolve the sugar (do not boil).  Add gelatin mixture; stir until gelatin is dissolved.  Remove from heat.  Whisk in yogurt until smooth.  Whisk in the remaining 1 ½ cups milk and the coconut extract.


• Place kiwi slice at the bottom of the cup, then ladle mixture into cups/wine glasses.


• Cover pan with plastic wrap.  Refrigerate panna cotta for 4 to 24 hours.


• To serve, immerse the bottom half of each custard cup in hot water for about 10 seconds.  Run a small knife around edge to loosen.  Invert custard onto a dessert plate.  Sprinkle custards with berries and garnish with fresh mint leaves and raspberry sauce.

Raspberry Sauce:

• Place raspberries in a small sauce-pot and cook on low-medium heat for about 10 minutes, stirring occasionally.


• Once the raspberries have softened and cooked down allow to cool.


• Pour raspberries in a blender and blend until smooth.


• Chill until ready to serve.

Nutrition:

Panna Cotta:

Servings: 11

Serving Size: 1 ramekin

Calories: 50 kcal

Fat: 1gm

Raspberry Sauce:

Servings: 8

Serving Size 2 T

Calories 5 kcal

Fat: 0 gm

 

It's Time to Change your Fitness Routine

It’s October! As the cool, crisp days of Autumn slowly ascend upon us we prepare for the activities and festivities that the fall and winter season bring. When we turn the clocks back next month, we'll know the shift of seasons is official. The change of seasons often coincides with a change in our exercise routines as falling temperatures and inclement weather force us indoors. This, in fact, is a great time to bust out of the boredom that you may be experiencing with your current fitness program and try some new fitness options to challenge your body, stoke your metabolism, and reenergize your mind. If you have been doing the same routine (machines, weights, cardio equipment, etc.) for an extended period of time, you may find that you have hit a weight-loss plateau. When you begin a new exercise regiment, your body feels challenged and requires energy to complete the task. However, keeping the same routine in place long-term allows your body to adapt and become more efficient at performing the work. The body eventually requires less effort and less calories to do the job. So, keeping that in mind, as you prepare to turn back your clocks consider some of the following low-impact indoor options to breathe some fresh air into your fitness routine:

1. SPINNING (Indoor Cycling): Hopping on the bike is a fun way to fit in some exercise, with a low chance of damaging the joints. A simulation of hill climbs, intervals, quick bursts of speed on flat road or downhill, or long-sustained flat roads will make you feel as though you just completed the Tour-de-France, but without ever having to leave the gym. Complete your own spin routine or sign up for a guided class to enhance the adventure! To keep the workout as low-impact as possible, avoid standing positions for more than 1-minute intervals at a time, and use them sparingly.

2. ROWING MACHINE: The rowing machine is a low-impact, intense and fun way to work virtually every major muscle group in your body with one machine. This workout offers significant improvement in cardiovascular function and increases muscle mass, while being performed with very little pressure on the joints.

3. ZUMBA: This indoor workout has been taking the world by storm for nearly a decade now. The combination of upbeat music of a wide range of Latin-inspired genres with primarily low-impact moves is guaranteed to excite you and challenge you! Some Zumba instructors incorporate more low-impact moves than others so find an instructor you like and be sure to modify when you need to. For variety, find a workout facility that offers Zumba Toning, a fusion of low-impact dance cardio and light upper body and low body resistance training.

4. BALLROOM DANCING: Take a tip from Dancing With the Stars. Not only is dancing super sexy, it’s often very easy on the body and a guaranteed great workout, while also stimulating your brain by trying something new and different. Bonus points for this workout because it also gives you some quality bonding time with your spouse or partner. So go grab your partner and give those dips, twirls, and whirls a spin!

5. TRX: Also known as “total-body resistance exercise,” TRX is a nylon strap suspension system (invented in the Marine Corps actually!) that’s easy on the joints but a serious challenge for your whole body. Head to the nearest gym to “learn the ropes”. If you really want to dive into over 45 different exercises and levels of each exercise that can be performed with this tool, consult a TRX qualified trainer!

6. PILATES: To date, there has never been success with high-impact sports magically giving us six-pack abs. The real way to sculpt abs and increase core strength? Just roll out the mat for a quick Pilates session to strengthen and lengthen your body, improve alignment and posture, develop breathing capacity, improve coordination and balance and increase your flexibility. Participants benefit from the deep concentration allowing them to tune into both body and mind.

7. YOGA: It’s no tackle football, but the NFL pros are doing it. So ease up and add some spinal twists and downward dogs to that fitness routine. Research shows that yoga helps to improve flexibility, enhance self-awareness, improve lung capacity, and restore your mind-body connection.

Be sure to look at the LIVE Well package from Hilton Head Health for more information about fun, challenging fitness and wellness routines.

H3 Halloween Chocolate Whoopie Pie by Carrie Adams

With Halloween coming up next week, we're getting into celebration mode here in the H3 Healthy Kitchen. Today, we've dressed up one of our favorite sweet treats in honor of Halloween, the Chocolate Whoopie Pie. Enjoy this festive and healthy alternative with your family instead of all the highly processed, sugary candies and chocolates this Halloween.



Ingredients:

Cake:

1 1/2 cup      All purpose flour

1/3 cup        Cocoa powder

3/4 teaspoon Baking soda

1/2 teaspoon Salt

3/4 cup        Fat-free buttermilk

3/4 teaspoon Vanilla extract

1/3 cup        1% Cottage Cheese, pureed

1/2 cup        Brown Sugar

1 each           Egg

Filling:

16 ounces     Fat-Free Whipped Topping (Cool-whip)

4 drops         Orange food Coloring

Method:

• Preheat oven to 375 degrees. Lightly spray a cookie sheet with pan spray.


• Combine dry ingredients: flour, cocoa powder, baking soda and salt in a medium-sized mixing bowl then mix.


• Combine wet ingredients: buttermilk, vanilla extract, brown sugar, cottage cheese and egg. Mix well.


• Slowly add the wet mixture into the dry mixture. Allowing the dry mixture to just absorb the wet mixture. (Do not over mix.)


• Once the mixture has combined (some clumps are fine) scoop 1/2 ounce of mixture onto the greased cookie sheet.


• Bake whoopie pies at 375 degrees for 11 minutes.


• Remove from the oven and allow to cool.


• For the filling: Gently fold in the coloring with the whip topping. Stuff each whoopie pie with 1 ounce of filling. Enjoy!

Nutrition:

Servings: 15

Calories: 120

Fat grams: 1.5

How to Progress into a Pull-Up

Here at Hilton Head Health, fitness is more than just weight loss. Fitness is about building physical and mental strength. Fitness is about discovering a better you. Fitness is a way to show yourself  "I can." What better way to show yourself  "I can" than building the strength, stamina, and dedication to complete a pull up?

Progressing to a pull-up varies from person to person depending on body-type and current fitness level. Having said that, the muscles used in a pull-up are the exact same for everybody; Latissimus Dorsi and Biceps being key. A great place to start with this progression are these three exercises below:

Bent Over Row:

The bent over row teaches you to keep proper spinal alignment. It also strengthens the Biceps, Lats, and other upper back muscles.

Lat Pull Down:

This exercise very closely mimics the movement of the shoulder joint in a body weight pull up.

Body Row on TRX:

This row begins to train your body to control itself while working the shoulder joint. This is important for making your nervous system smarter and creating synergy in all the muscles in your body .

There are always more exercises that can be done to build up to and improve the pull-up, but this is a great place to start.

Good Calories vs. Bad Calories

Time to discuss one of the most feared words in diet history… CALORIES.



If calories had two descriptive words attached the most common I hear are the following: Good or Bad. Why have we done this to ourselves? We have demonized calories in such a way that we have overthought the idea behind calorie counting. We punish ourselves when we go over our calories or we find ourselves paralyzed at the thought of trying to track our food. It's time to take the fear away from the word calorie. Let’s focus on prioritizing the foods that provide nutritious calories, vitamins, and essential minerals.

Vegetables: Packed with vitamins and minerals like Iron, Potassium, Vitamin C, and more.

• Asparagus, artichoke, broccoli, Brussels sprouts, cauliflower, cabbage, carrots, cucumber, leafy greens, leeks, onion, fennel, zucchini, butternut squash, pumpkin, peppers, eggplant, fennel, mushrooms

Fruits: An excellent source for antioxidants, Vitamin C and Vitamin B.

• berries, bananas, apples, citrus, figs, cherries, pomegranate, watermelon, cantaloupe, mango, pineapple, papaya, avocado, tomatoes, peaches, plums, apricots, etc.

Animal Protein: Protein is required to strengthen and develop muscles, partnered with Omega Fatty Acids make Animal Protein essential.

• Salmon, chicken breast, lean cuts of meat, turkey breast, cod, grouper, sea bass, shrimp, crab, oysters, rainbow trout, eggs, dairy, etc.

Healthy Fats: Don't be scared off by the term "fat." Healthy fats increase satiation and contribute to a healthy, balanced diet.

• Olive oil, grape seed oil, nut oils, salmon, nuts, seeds, grass-fed meats, sustainably raised seafood, avocado, etc.

Whole Grains: Whole grains burn slower, unleashing more energy over time without leaving you hungry in a couple hours.

• Brown rice, farro, millet, amaranth, wheat berries, quinoa, teff, spelt, barley, etc.

Beans & Legumes: All the protein without unnecessary calories.

• Black beans, white beans, red kidney beans, lentils (all colors), chickpeas, edamame, etc.

Nuts and Seeds: Healthy fats and slowly digestible fibers make these perfect for snacks.

• Almonds, walnuts, pistachios, hazelnuts, cashews, flaxseed, pumpkin seed, chia seed, sunflower seeds, nut butters

Starchy Vegetables: Part of a balanced diet, especially when prepared properly to increase flavor but limit excess calories.

• Sweet potatoes, red potatoes, rutabaga, winter squash, corn, peas, beets, etc.

Dairy & Dairy Substitute: Protein packed, but also potentially calorie packed. Focus on using dairy as an addition to a well-balanced meal, not the centerpiece.

• Prioritize yogurt, kefir, organic dairy, soy milk, almond milk, quinoa milk, cheese as a flavor enhancer, etc.

Water: Helps your joints, muscle function, brain function, and energy levels.

• All day, every day.

Other:

• Red wine in moderation, dark chocolate (85% and above), herbs, vinegars, spices, seasonings, tea, coffee, etc.

All of these healthy foods are flavor and vitamin rich. Let’s reframe our mind on the food versus looking at the calories. At Hilton Head Health, we aren't afraid of the calories, we don’t try to create a meal that is 300 calories. Instead, we focus on the types of food we want to deliver then make sure we make it happen with proper portions and tons of flavor—while maintaining an appropriate calorie range. Now that is what I call a different mentality that I would recommend all to have at home.

H3 Abuelita's Cracked Wheat Chili by Carrie Adams

Fall comfort food recipes are some of our favorite recipes to make, here in the H3 Healthy Kitchen. Hearty, rich flavor shouldn't be compromised when making healthy comfort food. A perfect warm recipe for the cool fall evenings.



Ingredients:

2 tsp Olive oil

2 cups Onion, chopped

6 each Garlic cloves, minced

1 cup Green bell pepper, chopped

1 cup Red bell pepper, chopped

1 ½ T Chili powder

1 T Oregano, dried

1 T Unsweetened cocoa

1 tsp Cumin, ground

2 cups Water

1 ½ cups Bulgur wheat

1 can (16 ounces )Kidney beans, drained

1 can (15 ounces) Black beans, drained

1 can (14 ½ ounces)Diced tomatoes (undrained, no salt added)

1 can (14 ½ ounces) Vegetable broth or stock

2 pieces Chipotle chilis in adobo sauce, minced

2 cups Cheddar cheese, shredded, reduced fat

Method:

• Pre-heat oven to 375°F.


• Heat oil in saucepot.


• Add diced onion and the next seven ingredients to the saucepot.


• Stir and sauté for 5 to 10 minutes.


• Add water and next six ingredients.


• Bring this mixture to a boil.


• Reduce heat then simmer uncovered for 10 minutes and stir occasionally.


• Spoon half of bean mixture into the bottom of a 13 X 9 inch baking dish.


• Sprinkle with 1 cup of the cheese.


• Top with remaining bean mixture.


• Cover and bake for 30 minutes at 375°F.


• Uncover and sprinkle with remaining cheese.


• Bake an additional 10 minutes.

Nutrition:

Servings: 12

Serving size: 1 ½ cups

Calories: 214

Fat: 3.3 grams

H3 Fall Fitness Routine

by Chris Varano, H3 LOSE Well Coach

Good Weather Supports Good Health

At Hilton Head Health, we are blessed with a beautiful environment to utilize for our outdoor wellness activities. The summer months can prove to be very hot and humid making exercising indoors or in the pool a more comfortable location. Now that fall is upon us, outdoor activities utilizing the expansive landscape is encouraged to fully enjoy all the natural amenities of our ocean-front resort.



Less grind. More Fun.

Running paths, local parks with exercise equipment,  yoga at the beach or in the park, paddle boarding and kayaking are just a few of the ways to enjoy a different kind of workout that breaks out of the ordinary and challenges muscles and invigorates the senses. The days are cooler, the sun lower in the sky, and the scents of fall are in the air.  The mild Fall season naturally boosts the mind and body, making health and wellness activities more effective.



Simple Replacements Make Huge Impacts.

If exercising alone is not your thing, there are boot camps, sports teams and group bike rides to join. They are perfect for any fitness level and having a fitness “appointment” helps develop a sense of accountability. These activities reinforce that staying active and healthy doesn't require a gym membership.

So, get some friends together, swap out the happy hour for a light activity and set those fitness goals into action.

Happy Fall!!!

Chef's Table Cuisine: A Taste of the Lowcountry

 

The Chef's Table is a fine dining experience exclusively held in the H3 Healthy Kitchen.

Healthy Kitchen Executive Chef Karla Williams and Healthy Kitchen Sous Chef Carrie Adams share healthy cooking tips and prepare a delectable, low-fat gourmet dinner as H3 Guests and Islanders sit back, relax and enjoy 4 delicious, low calorie courses.

[caption id="attachment_12467" align="aligncenter" width="400"] Seared Grouper, Herbed Grits with Gouda and Collard Greens[/caption]

 

The most recent Chef's Table Experience, "A Taste of the Low Country," explored the bold, robust flavors of the Low Country where Hilton Head Health calls home.

[caption id="attachment_12468" align="aligncenter" width="400"] Southern Chicken and Waffles[/caption]

 

The menu included southern favorites: Southern Chicken and Waffles; Fried Green Tomatoes drizzled with an Aged Balsamic; Grouper, Herbed Grits with Gouda and Collard Greens with Bacon; and Peach Cobbler topped with scratch-made Vanilla Bean Ice Cream.

[caption id="attachment_12470" align="aligncenter" width="400"] "Fried" Green Tomatoes with an Aged Balsamic[/caption]

 

The Chef's Table  and all the HK Events tour different flavors from all over the world, creating healthy, full-flavored courses. These events are open to current guests or for the general public with a reservation. Come explore the world through cuisine and experience the perfect ways to bring taste and health into your own kitchen!

[caption id="attachment_12471" align="aligncenter" width="400"] Peach Cobbler and House-made Vanilla Bean Ice Cream[/caption]

 

Plan your visit to our next Chef's Table or Healthy Kitchen Event here.

Read what this past H3 Guest has to say

Making a difference in the lives of our Guests is our highest priority, from their stay to long after they’ve returned home. All our the programs from Hilton Head Health—LIVE Well, PLAY Well, and LOSE Well—have been carefully designed to motivate and inspire.

Offering an inviting, nurturing environment is paramount to rejuvenating and encouraging healthy lives. Our goal is to make every stay at Hilton Head Heath as perfect as this Guest’s:



Read the full review on TripAdvisor and if you're a past Guest, leave your own review about your stay at H3.

H3 Healthy Pumpkin Spice Energy Bar

In the H3 Healthy Kitchen, we love creating recipes using the tastes and flavors of the season. Now that fall is here, it is officially pumpkin season! Everything seems to be pumpkin flavored in the fall. However, all of these popular pumpkin recipes also seem to be unhealthy, processed and filled with sugar. They're sure to leave you feeling tired and groggy. Not our H3 Pumpkin Spiced Energy Bars! These bars prove that Pumpkin Spice can be healthy! This Healthy Pumpkin Spice fall inspired energy bar will keep you feeling good throughout a busy day.



Ingredients:

3 cups Pumpkin, canned

3 scoops Vanilla whey protein powder

3/4 cup Flax seed, ground

3 cups Oats

3 tablespoons Cinnamon, ground

1 1/2 teaspoons Nutmeg, ground

1 1/2 teaspoons Clove, ground

1 teaspoon Salt

1/3 cup Honey

¾ cup Dark chocolate chips

Method:

• Pre-heat oven to 350°.


• In a large mixing bowl, combine the: protein powder, flax, oats, cinnamon, nutmeg, salt and clove.


• In a separate mixing bowl combine the pumpkin and honey.


• Then combine the dry mixture and the wet pumpkin mixture; fold in the chocolate chips.


• Lightly spray a ½ sheet tray with non-stick spray then evenly spread batter.


• Bake for 12-15 minutes or until lightly toasted on top.


• Remove from oven, allow to cool and cut into 30 servings.


• Store bars in the refrigerator for up to 7 days, otherwise freeze.

Chef’s Note: 

Serves: 30

Serving Size: 1 bar

Calories: 100

Fat: 3.5 grams

We hope that you enjoy this healthy spin on pumpkin spice! What's your favorite fall recipe?

Bob's Healthy Book Review

If you have been to Hilton Head Health in the last few years, and sat in on my Portion Control class, you might remember that I often referred to a book entitled Mindless Eating. This book is incredibly relevant for those focused on weight loss, healthy living and developing a healthy diet plan. Brian Wansink, Ph.D. and the Cornell University Food and Brand Lab Director, wrote this must-read book based on hundreds of studies and experiments he conducted looking at what factors influence what and how much we eat. His research clearly shows how our environment strongly and unconsciously impacts our eating behavior. As a result of your visit to H3, I hope many of you have taken steps to create an environment that helps manage your portions more effectively, such as: getting smaller plates and glasses, keeping 'less healthy' treats out of sight and more healthy foods around.

Since then Wansink, dubbed the “Sherlock Holmes of food”, has continued his research and just released his new book entitled, Slim By Design. Wansink suggests that the most effective way to manage weight and maintain weight loss long-term isn’t to tell people what they should or shouldn’t do but to help them set up their living environment in a way that will help them lose weight naturally.  He not only shares new and surprising research, (who would guess that the color of the plate you use could influence how much you serve yourself by almost 20%) but provides specific recommendations as to how you can use that information in the areas where most of our food decisions are made: the home, restaurants, grocery stores, your work place, even your kids' schools.

I am looking forward to incorporating this new information into the Portion Control class here at H3, but why wait until you come back to get the benefit? Pick up the book and get started creating the environment that will help you become Slim By Design! Do you have a favorite weight loss or wellness related book?

H3 "No Fat" Pumpkin Spice Latte

In celebration of falls favorite drink and International Coffee Day, the H3 Healthy Kitchen whipped up this H3 "No Fat" Pumpkin Spice Latte, as a special, healthy drink recipe. Everything seems to be pumpkin spiced in the fall. It's the ever popular, perfect beverage for the crisp fall season! However, typical pumpkin spice latte's are filled with unnecessary sugars and have little to do with real pumpkin. So in the season of pumpkin spice and indulgence, enjoy this warm, flavorful latte as a treat without the unwanted sacrifice of your healthy diet!



Ingredients:

¾ cup Skim Milk

2 tsp Agave Nectar

2 Tbsp Pumpkin Puree (unsweetened)

½ tsp Vanilla extract

¼ tsp Pumpkin Pie Spice

¾ cup Coffee

Method

• In a small saucepot, heat while whisking all ingredients together except coffee.


• When desired temperature is reached- pour into a blender and blend until smooth and frothy.


• In each glass measure 2 ounces of coffee then add 3 ounces of milk mixture.


• Stir and enjoy!

Nutrition:

Serves: 3

Serving Size: 5 ounces

Calories: 40

Fat: 0 grams

We hope you enjoy this healthy twist on pumpkin spice! As coffee is filled with antioxidants, and can be a great healthy beverage when not filled with sugar, we encourage you to treat yourself to this recipe! Happy Fall!

5th Annual Devin's Dash Memorial 5K

Despite the inclement weather, this year's Devin's Dash was a success! With the help of our sponsors, volunteers and race participants we raised almost $6000 for Happiness is Camping. Amazing! The overall race winner and first male was H3’s own Experience Planner Alex Santa, and the first female race was winner Kim Stanziola. The after party included fresh H3 smoothies and healthy snacks compliments of the H3 Culinary Team, great music, a raffle drawing for the amazing prizes donated by our sponsors, and of course, post-race stretching to prevent any injuries. The official Devin’s Dash Page is here http://www.h3daily.com/devinsdash/ to see the prizes, more race results and sponsors. If you missed this year's Devin's Dash Memorial 5K Run/Walk held at Hilton Head Health, here's a quick photo recap.

Devin's Dash is one of our favorite races and events on Hilton Head Island, and we're so proud to host it! We thank all of those who participated, and hope that we see you all again next year!

H3 Potato Latkes

As the holiday season approaches, the H3 Healthy Kitchen is committed to making new recipes that allow you to eat your favorite holiday foods while still following a healthy lifestyle. The holidays are easily one of the hardest times of the year to stay healthy, but we believe in you! With a little help from some healthy holiday recipes and commitment, you can stay on track!

Try this potato latke recipe! These latkes are so easy to make in advance and reheat/recrisp in the oven, and that means that they can be an especially schedule-forgiving addition to your holiday table.



Ingredients: 

1 Large Russet potato, with skin

3 Tbsp Egg substitute

3 Tbsp All purpose flour

¼ cup Yellow onion

¼ tsp Kosher salt

½ Tbsp Garlic Powder

1 tsp Thyme, fresh

¼ tsp Black pepper, ground

12 servings Applesauce

Method:

• Preheat oven to 375° F.


• In a medium bowl, combine: egg substitute, flour, salt, pepper, garlic powder and thyme. Set this mixture aside.


• Grate the potatoes and onions, be sure to strain the excess water. Add the strained potatoes and onions to the egg mixture bowl and combine.


• Take 2 tablespoons of potato mixture and form 15 cakes.


• Heat oil in a pan on medium/medium high heat.


• Sear cakes in pan for 2 minutes on each side then transfer to a baking dish.


• Transfer baking dish to preheated oven and cook for 10 minutes or until latkes are heated through.


• Serve with applesauce.

Nutrition:

Servings: 12

Serving Size: 1 Latke

Calories: 50 kcal

Fat: 0.5 gram

We hope that you enjoy this healthy holiday recipe! Enjoy the holiday season!

How to do the Perfect Plank

At Hilton Head Health, we love to incorporate planks into the workout routines and fitness classes for our Guests. The plank has become one of the most popular exercises improving multiple elements of physical fitness and your general well-being with different variations that can be done pretty much anywhere. It's a great exercise that you can easily fit into any workout routine!

5 of the many benefits of planks are:

-           Develop core muscles (including back, abs, hips and glutes)

-           Improve Core strength and stability

-           Encourage good posture

-           Help prevent back injuries

-           Build upper body strength

How to Do a Basic Elbow Plank:

1.       Get face down on the floor resting on your forearms and knees.

2.       Push off the floor, raising up off your knees onto your toes and resting mainly on your elbows.

3.       Contract your abs to keep yourself up and prevent your booty from sticking up.

4.       Keep your back flat — don't drop it or you'll be defeating the purpose. Picture your body as a long straight board, or plank.

5.       Hold as long as you can. Aim for 20-30 seconds in the beginning and work your way up to one minute, as you get stronger.

I’m Tired of Fitness Models Trying to Motivate Me!

I’ve made peace with the ubiquitous, stork-like representations of women that seemingly glow with flawlessness. Despite attempts for normalcy like the Dove Real Beauty Campaign, I still don’t see images in magazines or on billboards that look remotely like me. Somehow, I’ve acquired a discreet acceptance with this strange injustice. I know my acquiescence may sound like giving up or turning a blind eye, but really, it’s more about where I want to focus my energy. Instead of fighting an obstinate fashion community, I’d rather help women tap into gratitude for their unique, loyal body.

Recently however, my truce with the media has been threatened. It’s difficult enough being inundated with images of unblemished waifs, but now a new unsavory trend has emerged. Glistening fitness models with full chests and six-packs are being used to sell the idea of wellness and health, and serve as fitness motivation.

The unfairness of this practice gets my dander up for a myriad of reasons. Instead of motivating women to workout, images of fitness perfection can leave women feeling that their present workout regimen is inadequate. Comparing yourself to others is an unfortunate reflex. It’s like scratching a bug bite. We try not to do it but we just can’t help ourselves. Unfortunately, this seemingly innocuous habit can put our much cherished motivation in peril. When engaging in comparisons, it’s usually our exercise efforts that take the hardest blow. Images like the one above feel like the first punch.

For most, becoming as fit as the models portrayed in these pithy little fitness motivation photos is just as unobtainable as having the 5’11”, 117-pound perfect body of a supermodel. Yet, their message implies that with enough willpower and determination you can achieve it. They want me to believe that they represent the image of fitness and that my power-walk just isn’t going to cut it.

To all of my Hilton Head Health buddies, help me fight back! Let’s show the world what real bodies look like getting fit. Not the before and after, just the “I’m exercising now and feel good doing it” photo. Whether it be a picture of you at H3 during one of our programs, excursions and activities, or just getting fit at home, we'd love for you to share! Add your motivational one-liner if you want. Share this blog and post your photo in the comments. Let’s show the world what real fitness and motivation looks like! Be your own fitness motivation model!

H3 Top 10 Must-Have Healthy Ingredients

Common scenario: A mother with a family of four has chosen 4 to 5 healthy recipes that make up a healthy meal plan for the upcoming week. She purchases everything from the grocery store, returns home and starts meal prep. By mid-week, she starts to notice certain foods are going bad; but, she has plenty of leftovers and limited time to use everything before it hits the trash can. Another trip to the grocery store is needed and it just adds another item on the “To-Do List.”

At Hilton Head Health, we value nutrition and a healthy meal plan as a the key to a healthy lifestyle.  What may be missing in one’s healthy lifestyle is practicing the concept of cross-utilization. Similar to the scenario above, one can make every intention to prepare great recipes, but it can get overwhelming at times and certain foods can be wasted. Cross-utilization is taking one ingredient and/or segment of a meal and using it in another way throughout the rest of the week. Awesome, right? The 10 ingredients below are not only healthy ingredients, but are easily used in multiple ways to be incorporated to any healthy meal plan..

5 Healthy Ingredients to Keep in your Pantry:
• Sweet Potatoes: Rich in cancer preventative carotenoids as well as dietary fiber, vitamin C and potassium. Use these within 3-5 weeks in the following ways: baked sweet potato fries, mashed sweet potatoes, roasted sweet potatoes, sweet potato soufflé with tofu, or a simple baked sweet potato with a touch of ground cinnamon and a pinch of salt.
• Oats: This whole grain can be used to make oatmeal, homemade apple and oats granola bars, pumpkin oatmeal pancakes or mixed into a healthy smoothie to help bulk it up. Oats are packed with soluble fiber (think intestinal and heart health) and beta-glucans (shown to inhibit tumor growth).
• Extra Virgin Olive Oil: Use this oil to sauté vegetables, sear salmon and other protein sources, incorporate into a vinaigrette dressing, roast Brussels sprouts or as a light sauce to a pasta dish. One tablespoon of EVOO is 120 calories so one can’t be too heavy handed; however, olive oil has been ingrained into the heart-healthy Mediterranean diet for years and seems to be working just fine.
• Quinoa: This whole grain is actually more like a seed. Uniquely, it is a complete protein as it contains all of the amino acids essential to get from food. There is red quinoa, black quinoa, quinoa flakes and even more varieties that one can incorporate as a breakfast cereal, pilaf with dried cranberries and toasted pecans or combined with black beans and vegetables to make a vegetarian burger.
• Spices: As most people have busy lives, cooking can sometimes go out the door. Using different seasonings and spices such as salt-free Mrs. Dash blends, onion powder, garlic powder, paprika, saffron, Italian blends, cinnamon and nutmeg can transform bland but easy dishes into something special. Try roasted potatoes with garlic/onion powder, baked Italian seasoned chicken breast or turkey meatballs incorporating garlic powder, paprika and a touch of salt.

5 Healthy Ingredients to Keep in your Refrigerator:
• Eggs:  The incredible edible egg is great for omelets, frittatas, scrambles, poaching and more. As most of the protein is found in the egg white, the yolk is a source of Vitamin B12, choline, Vitamin D and more. Added bonus—eggs are quick to cook and stay fresh all week long.
• Yogurt (Regular & Greek): Greek yogurt tends to have more protein per ounce, but traditional yogurt is still a great way to consume high quality protein as well as calcium and Vitamin D. Use non-flavored yogurts for breakfast parfaits, blended and seasoned for dressings or smoothies, incorporated into traditional baked goods or as a simple snack between meals.
• Cruciferous Vegetables: Ideally, you would want to use these within 3-5 days, but make sure to stock your refrigerator with broccoli, cauliflower, Brussels sprouts and cabbages. These are nutrient powerhouses as they are high in fiber, vitamin C, glucosinolates, and folate (great for our body’s cellular regularity). Prepare broccoli cabbage slaw, roasted paprika seasoned cauliflower, sautéed Brussels and onions and more.
• Spinach & Mixed Greens: Spinach is so versatile-- it cooks down for omelets, side dishes or into a stuffed chicken breast. Use this green in salads along with other mixed greens to get a variety of textures and nutrients—one can’t go wrong with something so low in calories but high in fiber, folate, carotenoids, vitamin K and more.
• Mixed Berries: These may go bad relatively fast in the refrigerator, but one can easily individually quick freeze berries and keep them around for months. Blackberries, raspberries, strawberries and blueberries are the ones most commonly seen, but try using them in different ways: spinach and berry salad, strawberry smoothie, blueberry chipotle sauce or baked berry ricotta strata.

We hope that you found this list of healthy ingredients to keep in your fridge helpful! Which of these ingredients do you use in your meal planning?