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Healthy Super Bowl Recipe: Peanut Butter Hummus

Super Bowl Sunday is right around the corner! And the only thing missing from your party is some H3 Peanut Butter Hummus. It’s a favorite here at Hilton Head Health and it’s a must have for any Super Bowl party (or just a great snack anytime.) Watch how fast Healthy Kitchen Chef Karla whips up this awesome and easy hummus.


2 Cups Garbanzo beans, drained and rinsed

1 Cup PB2

½ Cup Peanut butter or almond butter

1 Cup Water

1 tsp Vanilla extract

2 T Sugar or honey


  • Combine all ingredients into a food processor, puree until smooth and whipped.
  • Grab some fruit or some pita chips and enjoy!


Servings: 20

Serving Size: ¼ cup

Calories: 150kcal

What’s your favorite Super Bowl Recipe?


Healthy Super Bowl Recipe: White Bean and Chicken Chili

Every good Super Bowl Party needs chili, especially with all this winter weather. The Healthy Kitchen White Bean and Chicken Chili is the perfect hearty snack to add to your football celebration. Enjoy a quick video of H3 Healthy Kitchen Chef Karla preparing this amazing chili.


2 tsp Olive oil

1 pound Chicken breast, diced

2 each Yellow onion, diced

3 each Bell Peppers, diced

3 cups Zucchini, diced

1 each Jalapeno, minced

4 each Garlic cloves, minced

1 can Green chilies

3 cups Low-sodium chicken stock

2 T Fresh oregano, chopped

1 T Cumin

1 can Cannellini beans, rinsed and drained

1 can Northern beans, rinsed and drained

Garnish, optional

¼ cup Cilantro, fresh, torn

2 each Avocado, cubed


  • Preheat a large soup pot on medium-high heat add, chicken, onion, peppers, zucchini, jalapeno, and garlic. Sauté for about 7-9 minutes, or until the vegetables become tender.
  • Add green chilies, chicken stock, oregano, cumin, and beans. Turn the heat down to low and let simmer for at least 30 minutes or up to 3 hours.
  • Garnish with cubed avocado and fresh cilantro leaves.


Servings: 8

Serving Size: 1½ cups

Calories: 310 kcal

Fat: 11 grams


H3 White Russian by Anthony Triceri

A White Russian is a classic American cocktail made famous in the 1940’s when vodka was largely distributed from Russia.  Classically, white Russians are served with equal parts vodka, Kahlua (coffee liquor) and heavy cream; but, here’s some Healthy Kitchen tips to save yourself almost 90 calories. Just swap in skim milk for the heavy cream then cut the Kahlua amount in half and replace with brewed coffee. Shake, serve and enjoy!

wht Russian1 H3 White Russian by Anthony Triceri



1 ounce Vanilla Vodka

½ ounce Kahlua Coffee Liquor

½ ounce Brewed Coffee

1 ounce Skim Milk


  • Combine all ingredients in a glass shaker filled with ice.
  • Shake vigorously!
  • Strain and serve over fresh ice in a high ball glass.
  • Garnish with a few coffee beans.
  • Enjoy!

Bartender’s Note:

  • Adding 2 teaspoons of heavy cream will give texture and froth to this beverage for an additional 10 calories.
  • A Black Russian is the same tasty beverage excluding the dairy.  Serve on the rocks.  Shaking is not necessary.


Serves: 1

Calories: 110

Fat: 1.5 grams


Super Bowl Fitness

Hilton Head Health has put together a special workout to help you stay active while you watch the 2015 Super Bowl! Since, most Americans will eat around 1200 calories during that time in front of the television. And approximately 30 million pounds of snacks will be consumed, it’s the perfect time to incorporate some Super Bowl Fitness.

Here’s the lineup:

  • Touchdown – 7 burpees
  • Field Goal – 10 Mountain Climbers
  • 1st Down – 10 Squats
  • Sack – 10 Tricep Dips
  • Interception – 5 Push ups
  • Fumble – 10 Leg Lifts
  • Penalty – 30 second Plank
  • Total Points of the 1st Half – Walking Lunges
  • Total Points of the Game – Single Leg “V” Up

See a demonstration of each exercise here:



A Letter to Re-Inspire Your Resolutions

Dearest Alumni, Future Guests and Hilton Head Health Followers,

I have decided to write each and every one of you a personal letter—via H3’s blog.  Not too long ago, I received a photo from a very successful alumnus.  The photo contained bags of clothing she can no longer fit into because they are too baggy. She called it a “moment.”  To this day, she continues to share her moments with me; they are heartfelt and motivating.  Another “moment” was the day she sat in an airplane and was able to fasten her seat belt for the first time in over ten years.  I have a picture of that as well.  Can you imagine the overwhelming joy?  About 5 months after this experience I received another snap shot of her at a New Year’s Eve party…looking confident and beautiful in a stunning black dress.  Her journey is so inspiring and I hope all of you get to hear it someday.

JANS OLD WARDROBE1 A Letter to Re Inspire Your Resolutions

This year, I want to encourage you to savor and appreciate your moments.  Some of you may be seeking these victories and feel like you are at ground zero.  Some of you may be down 10 lbs. since the start of 2015.  Some of you have just returned home from our facility and are experiencing the H3 High.  Soon enough it is going to be mid-March and the New Year’s rush of getting to the gym may have slid and the motivation to continue meal preparation can become a battle.  I want you all to keep after it like the alumnus I shared above.  No excuses and always learning.  She always believed in herself and never let a meal of cheese, wine and bread get in the way of her progress.  She has developed a wonderful relationship with food and she doesn’t let 12 hour workdays get in the way of her fitness.  Get this: she continues to make new goals and set out for something “bigger.”

Take pictures, write in a journal, cook your own food with healthy ingredients, find fitness routines you enjoy, purchase new clothes, buy new shoes, share your success, tell yourself you have what it takes, believe in yourself.


My absolutely best,




Theater Popcorn by Carrie Adams

There’s nothing like curling up on the couch for a good movie or your favorite television show and having some hot, buttery popcorn. But instead of devouring all those unhealthy calories from fat and excess salt from a bag of butter popcorn, here’s a Healthy Kitchen Theater Popcorn recipe that’s less than a 100 calories per serving and so delicious.

popcorn2 Theater Popcorn by Carrie Adams

½ cup Popcorn kernels

1 Tablespoon Butter Buds

2 teaspoons Nutritional yeast flakes


  • Pop kernels with an air-popping machine or in a covered pot on the stove.
  • Lightly toss popped corn with seasonings.
  • Serve and enjoy with your favorite movie or TV show!


Serves: 6

Serving size: 2 cups

Calories: 65

Fat: 0.5 grams



3 Unconventional Ways to Keep Your New Year’s Resolutions

It’s 2015! And as always, the New Year means New Year’s Resolutions. At the top of the year, everyone is excited and revved up to make life changes and become a healthier, better or stronger person in one way or another. But how long does this ‘excited phase’ last before your resolutions are long forgotten and you’re back to your old habits? Do something different this year! Try these 3 unconventional tips to help you follow through with your goals.

Resolution Calendar pic 300x300 3 Unconventional Ways to Keep Your New Years Resolutions

1. Focus on what will make you happier.

In order for you to get the best possible results from your resolution, you need to focus on the right type of positive change. Think outside of the box. Figure out the answer to this question: “What could I do to be happier?” Once you know what would make you happier (becoming more active, drinking more water, eating more healthy), begin listing the steps you’ll need to take to change that resolution into a reality.

2.  Create a “To-Don’t” list.

As you think about your “to-do” list for the New Year, remember what you don’t want for the New Year. This helps you make your goals more realistic and more attainable. For example, your to-do’s might be: you do want to lose 15 pounds and you do want to have more time with your family and children. But, you don’t want either activity to interfere with the other. Once you make your lists, you can create solutions for the don’t list. In this case, you may want to create a schedule that incorporates more family time and designates your workout time. This keeps you accountable and helps make your resolutions more concrete.

3.  Put yourself in charge.

You have control over your resolutions. No one else does. Others can give you advise and support you, but no one else can make your resolutions come to life for you. Take responsibility for your life and the changes you want to make. With this type of attitude, you are more prone to stick with your plans and realize how much power you truly hold.

Now that you have some guidelines, start revamping your 2015 goals for the “New Year, New You” Contest presented by Hilton Head Health and Yummie by Heather Thomson. Your New Year’s goals could win you a 3-Day, all inclusive stay at Hilton Head Health and the chance to meet Heather Thomson. See full contest details here.


Be Fit & Fab in 2015

Fashion is king, even in fitness!  It should be no surprise then that with the rise of gyms and exercise trends ‘gym clothes’ have taken a big step up in the world of fashion. While some people don’t care what they wear while sweating it out, as long as it does the job, many others view their workout outfits as a way to showcase their style.  The fact, however, is that fitness clothing sales are growing at 4 times the rate of other clothing.

DSC 3146 300x199 Be Fit & Fab in 2015 Fitness has become such a part of American culture.  Fitness inspired fashion has been developing since the 80’s when body suits, legwarmers and sweatbands reigned!  The Lululemon chain can be credited for making it cool and trendy to wear workout clothes everywhere after they came onto the scene in the late 1990’s with a line of high quality, comfortable clothing that looked too good to be relegated only to the gym.

In more recent years, the fashion trend has clearly driven workout clothes for women out of the dark corners of their closets to front and center.  And men are following close behind.  Major athletic companies like Nike, Adidas, Reebok and Under Armour are stepping up their fitness clothing sections for men.  In the past few years, Lululemon has expanded their line of men’s fitness clothing and is considering opening stores exclusively for the male consumer.

DSC 3147 300x199 Be Fit & Fab in 2015

For the Fit Chicks, cross-over clothes are high in demand this year.  Women are looking for clothes that are trendy, attractive and comfortable in the gym, but can transcend to the coffee house, a luncheon or with a simple change of shoes even to work.  And speaking of shoes, they have their own place in this new fashion craze. Remember the traditional black or white Ked’s you wore as a kid?  They moved over to make room for shoes with unique patterns and bright or neon colors designed to compliment your newest outfit.

Many companies are partnering with luxury designer’s to create lines of fitness wear that are selling as fast as they come out.  Look for lines of clothing by Stella McCartney, Betsy Johnson, Cynthia Rowley, Tory Burch and Ralph Lauren to name a few, as well as major design brands such as Juicy Couture and Victoria Secret.  But with the designer labels comes designer prices.  Be prepared to shell out upwards of $100.00 for fitness pants and even more for jackets and shoes.



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.


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