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Living the Healthy Lifestyle

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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.TRX 300x300 Its Time to Change your Fitness Routine 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.
  1. 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.
  1. 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.
  1. 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!
  1. 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!
  1. 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.
  1. 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

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.

photo 11 H3 Halloween Chocolate Whoopie Pie

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.

DSC 32431 300x300 Good Calories vs. Bad 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

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.

Fallchili10 131 300x300 H3 Abuelitas Cracked Wheat Chili

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.

NewBeachYoga 300x300 H3 Fall Fitness Routine by Chris Varano, H3 LOSE Well Coach

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.

beach 300x300 H3 Fall Fitness Routine by Chris Varano, H3 LOSE Well Coach

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.

DSC 32131 300x300 Chefs Table Cuisine: A Taste of the Lowcountry

Seared Grouper, Herbed Grits with Gouda and Collard Greens

 

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.

DSC 3117 300x300 Chefs Table Cuisine: A Taste of the Lowcountry

Southern Chicken and Waffles

 

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.

DSC 31501 300x300 Chefs Table Cuisine: A Taste of the Lowcountry

“Fried” Green Tomatoes with an Aged Balsamic

 

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!

DSC 32381 300x300 Chefs Table Cuisine: A Taste of the Lowcountry

Peach Cobbler and House-made Vanilla Bean Ice Cream

 

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:

GuestTestimonal Jwesmc 300x300 Read what this past H3 Guest has to say

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.

PumpkinSpiceBar1 300x300 H3 Healthy Pumpkin Spice Energy Bar

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?

boblec9 30 300x300 Bobs Healthy Book Review

 

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