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Living the Healthy Lifestyle

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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

IMG 66921 224x300 Fave Holiday Foods and Fitness Moves

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

IMG 66901 225x300 Fave Holiday Foods and Fitness Moves

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

IMG 6689 300x300 Fave Holiday Foods and Fitness Moves

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

IMG 66911 300x225 Fave Holiday Foods and Fitness Moves


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.

DSC 3116 300x214 Hilton Head Health Blogger Weekend

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!

DSC 31381 300x300 Hilton Head Health Blogger Weekend

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.

DSC 3114 300x240 Hilton Head Health Blogger Weekend

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.

DSC 31201 300x239 Hilton Head Health Blogger Weekend

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!

DSC 3157 300x199 How to Reinvent your Holiday Leftovers

Holiday Leftover Reinvented
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
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!)

DSC 3115 300x199 How to Reinvent your Holiday Leftovers


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.

GuestTesimonal Aeflow 300x300 See what this Guest has to say about H3


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.

Appletini 4 300x300 Skinny Cinnamon Appletini by Anthony Triceri


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


  • 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

Appletini 5 Skinny Cinnamon Appletini by Anthony Triceri



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

IMG 0172 300x300 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 

IMG 0176 300x300 Tips to a Tastier, Healthier Turkey by Hicham Elmadi


1 bunch Parsley, finelychopped

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


  • 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.


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!


H3′s Healthy Halloween 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!

DSC 31191 300x277 H3s Healthy Halloween Eye


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


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.


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



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