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Living the Healthy Lifestyle

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5 Ingredient Coconut Shrimp

If you’re looking for healthy and yummy recipes that don’t involve a lot of muss and fuss, the H3 Healthy Kitchen has just what you need. This is the first of our 5 ingredient recipes: Coconut Shrimp. We’ll continue to share different 5 ingredient recipes to help you simplify your healthy meal time! You only need 5 ingredients and in no time you have crispy, delicious Coconut shrimp. Dip these scrumptious Coconut Shrimp into our Sweet and Spicy Sauce to amp up the flavor!

shrimp cocktail2 300x300 5 Ingredient Coconut Shrimp


8 oz Large shrimp (8/10’s), peeled and de-veined (or any other fish)

4 T Coconut, chopped

1 tsp Coconut extract

4 T Panko crumbs

¼ cup Egg beaters or egg whites


  • Preheat oven to 375°F.
  • Spray baking sheet with non-stick cooking spray.
  • Prepare two mixing bowls: one with panko crumbs and coconut (dry), and the other with egg beaters and coconut extract (wet).
  • Create an assembly line – shrimp, egg beaters mixture, panko/coconut mixture, and then your baking sheet.
  • Take each shrimp and dip into egg beaters, next coat shrimp in panko/coconut mixture.
  • Then place coated shrimp on your baking sheet and repeat until all the shrimp is coated.
  • Bake in oven for about 10-15 minutes.


Servings: 2

Serving Size: 4 ounces

Carlories: 140 kcal

Fat: 4 grams


Pistachio Encrusted Salmon

by Executive Chef Hicham Elmadi

Pistachio encrusted salmon may sound like something you’d order on a weekend vacation in the Bahamas. But our H3 Executive Chef Hicham wants you to enjoy this delicious gourmet treat in the comfort of your own home. This True* recipe is so easy to prepare and packed with omega-3 fatty acids, vitamin B-12 and vitamin B3 and more. It’s the perfect option for lunch or dinner; pair this with our Basil Vinaigrette to add even more flavor!

salmon2 292x300 Pistachio Encrusted Salmon


Pistachio & Seed Mixture (per serving):
½ tsp. Pistachios, minced
½ tsp. Almonds, minced
½ tsp. Sesame seeds (can do mix of black and white)

4 oz. Salmon
1 tsp. White balsamic glaze, evenly divided
1/8th tsp. Salt
1/8th tsp. Pepper
¼ tsp. Olive oil
1 ½ tsp. Nut & Seed mixture –see above


• Prepare the nut mixture and set aside.
• Add ½ tsp. of white balsamic glaze to flesh side of salmon then season with salt and pepper.
• Bring a small sauté pan to medium high heat then add ¼ tsp. of olive oil followed by searing the salmon for ~2 minutes.
• Once slightly seared, remove pan off heat then top salmon with ½ tsp. of balsamic glaze + 1 ½ tsp. of the nut & seeds mixture.
• Finish salmon in the oven until the skin is crispy or the salmon is cooked through.


Serves: 1
Serving Size: 4 oz. prepared encrusted salmon
Calories: 200
Fat: 10 gm
Protein: 23 gm

salmon 300x297 Pistachio Encrusted Salmon



Functional Strength for the Body: Shoulders

Today’s blog is the final part of our Functional Strength Series. You learned how to prevent knee pain, properly move on and off the floor, and now we’re strengthening those shoulders! All 4 moves are demonstrated in the video and descriptions of each movement are below.

Lacrosse Ball Chest Roll (or Tennis Ball)

Wedge the ball between your chest and the wall with your right arm straight against the wall behind you. Spend 30-60 seconds on each side.

Lacrosse Ball Trap Roll (or Tennis Ball)

Wedge the ball between your upper trap (upper shoulder) and the wall. And roll the ball along your shoulder, trying to find knots and sinking into those knots. Spend 2 to 3 minutes total on both sides.

Towel and Resistance Band Hold

Hold a towel directly underneath your right elbow. Hold onto one end of the resistance band while someone holds the other end. Bring your elbow out as far as you can, your arm should stay at a 90 degree angle while keeping hold of the towel.

Shoulder Flexion Roll

Start in an upright seated position. Keeping your arms straight, reach out as you bend forward until your ears are in between your arms. Complete about 3 sets of 15-25 repetitions.

Take about 5-10 minutes on these exercises each day and you should feel a major improvement in your shoulder/rotator cuff mobility.


Healthy Makeover: Buffalo Chicken Dip

After a recent Healthy Kitchen Cooking Demonstration, our Guests voted for the Buffalo Chicken Dip to be the next recipe featured on our blog. So after popular demand, we decided to share this simple but delicious creation. We’re positive this popular demand will be a fan favorite wherever it’s served.

ckn dip 300x300 Healthy Makeover: Buffalo Chicken Dip


2 ounces Buffalo wing sauce

8 ounces Chicken breast, grilled or boiled, pulled

¼ cup Cream cheese, fat free

½ cup Cottage cheese, 1%, pureed

½ cup 2% Sharp Cheddar cheese

½ tsp Onion powder

¼ tsp Garlic powder


  • Pre-heat a medium sauce pot.
  • Place buffalo wing sauce, pulled chicken, cream cheese, and cottage cheese in heated sauce pot and combine ingredients until warm, but not boiling. (Boiling will cause dairy products to seperate and make your dip undesirable.)
  • Then sprinkle in 2% sharp cheddar cheese, and seasonings.
  • Mix until cheese is melted and combined.
  • Serve warm with your favorite pita chip or lower calorie crackers.
  • Enjoy!

ckn dip2 300x300 Healthy Makeover: Buffalo Chicken Dip


Servings: 4

Serving Size: ¼ cup

Calories: 140

Fat: 5 grams


Functional Strength for the Body: Up & Down Progressions

How many people out there have trouble getting on or off the floor? We get tons of Guests here at Hilton Head Health that have the same issue. But by showing them different up and down progressions, they are able to leave our facility and get onto or off the floor easily. Today, we’re sharing 3 progressions to get you onto the floor and off the floor quickly and easily. Grab a sturdy chair and see the movements below:

Progression 1:

Stand nice and tall and take a large step backwards with your left leg. Using a stable surface like a chair or a bench for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Using the chair for assistance, stand up staying as upright as possible. Once you can easily do this on both legs, move up to progression 2.

Progression 2:

Start by standing nice and tall and taking a large step backwards with your left leg. Using your left thigh for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Using your right thigh for assistance, stand up staying as upright as possible. Once you can easily do this on both legs, move up to progression 3.

Progression 3:

Start by standing nice and tall and taking a large step backwards with your left leg. Without using your hands for assistance, lower your left knee down towards the ground in a controlled manner. Bring your other knee down and bring yourself onto your hands and knees. From there you can safely get onto your back. In order to get back up, come back up onto your hands and knees. Lift up your chest. Bring your right leg forward. Without using your hand for assistance, stand up staying as upright as possible.

With these 3 progressions, you’ll be moving on and off the floor  to play with your children or grandkids or to exercise in no time! Next week, we’re sharing tips to strengthen and mobilize your shoulders.

If you have functional movement questions or have a request for our next fitness series or fitness blog, email us at getinspired@hhhealth.com.


Watermelon Salsa

by H3 Healthy Kitchen Assistant Chef Carrie Adams

Watermelon is definitely a favorite here in the Healthy Kitchen. You can easily add bright, sweet flavor to a salad or even to salsa with some watermelon! If you’ve never had Watermelon Salsa, you’re in for a fresh and fruity treat. Try this watermelon salsa recipe atop some grilled or seared fish.

crop1 Watermelon Salsa


1 cup Watermelon, fresh, cubed

1 each Yellow bell pepper, chopped

1 each Jalapeno, seeded, diced

¼ cup Cilantro, chopped

¼ cup Red onion, chopped

1 each Lime, juiced

¼ tsp Salt


  • In a medium bowl mix the watermelon, bell pepper, jalapeno, cilantro, red onion, lime juice, and salt.
  • Cover and refrigerate.
  • Then serve and enjoy!

just salsa21 Watermelon Salsa



Servings: 10

Serving Size: ¼ cup

Calories: 20 kcal

Fat: 0 grams



Functional Strength for the Body: Knees

Functional movement is a key component to lead a healthy, happy lifestyle. Without functional strength in parts of your body like your knees, shoulders and back, you can find it difficult to complete simple daily activities. Playing with your children or grandchildren or even picking up a fallen object can become a painful task.

We have put together a 3-part series filled with basic movements to help you gain back functional strength. Today, we’ll start by strengthening the knees. See the moves demonstrated in the video below.


Hamstring Curls: Hold on to the back of a chair or a wall for balance.  Bend your affected knee and raise your heel towards the ceiling as far as possible without pain.  Hold for 3-5 seconds, and then return to the start position.


Calf Raises: Stand with your weight evenly distributed over both feet.  Hold on to the back of a chair or a wall for balance.  Lift your unaffected foot off the floor so that all of your weight is placed on the affected foot.  Raise the heel of your foot as high as you can, then lower.


Straight Leg Raise: Lay on your back with one leg bent and one leg extended out straight.  Tighten your muscles on top of the thigh of the extended leg.  While keeping the knee straight, lift your leg up about 12 inches. Hold for 3-5 seconds, and then return to the start position.


Side Lying Clamshell: Lay on your side with your legs stacked and bent to a 90-degree angle in front of you.  Your head is rested in your hand.  Keeping your feet together, slowly rotate the upper leg towards the ceiling using your gluteals.  Keep your upper body still.

A large majority of our Guests perform all these exercises10-15 times each. Your range of motion may be small at first, but will improve as the muscles strengthen.

Stay tuned for part 2 of our ‘Functional Strength for the Body’ Fitness Series next Friday!


Unwise, Better & Best Food Choices

unwise better best 300x300 Unwise, Better & Best Food Choices

Anyone that comes to Hilton Head Health (H3) can remember hearing these three very important words from our Director of Education, Bob Wright:

“Unwise, Better, Best”

Those of you reading today’s blog that are new to this phrase are about to learn a simple but pivotal tips to help you achieve your balanced, healthy lifestyle.

During the summer there are: holidays, weekend cookouts, dinner and cocktails with friends on the weekends and sometimes weekdays, plus sweets and goodies waiting for you in the office. Not to mention right after summer there’s a myriad of well-know holidays, that we won’t mention, ready to do wreck havoc on your healthy diet.

Prevent the disruption of your healthy diet; get into these healthy habits to make better food choices:

1. While at a cookout, party or event, scan the food options before you eat and categorize each option into 1 of 3 choices: unwise, better or best. Weigh each choice considering where each food option would lie on a unhealthy to healthy scale. Use that to scale to guide you with your food choices.

2. If you have a treat, make sure you eat it slowly and mindfully. Savor every single bite. This tip helps with not only treats but your daily food intake. By taking time to eat and taste your food, you’re able to easily gauge how full you are getting and this can help prevent overeating.

3. Don’t underestimate calories. More times than not, half of an entree or salad has more than enough calories for a full meal. Something on a menu might sound healthier than other items but you might want to double-check calorie counts using websites/apps like: My Fitness Pal, SparkPeople and Calorie King.

Could you use more healthy guidance from our Healthy Lifestyle experts? Email us your questions at getinspired@hhhealth.com; you’re question could be the inspiration for our next post.



Desserts under 100 Calories: Strawberry Shortcake

Strawberry shortcake is a classic, summer dessert. Here in the Healthy Kitchen, we love giving classic recipes a healthy twist for our Guests. With minor tweaks here and there, we were able to keep the delicious flavors of this dessert while cutting the calories by more than half.  Not to mention, you get plenty of added healthy benefits from strawberries: fiber, vitamin C and potassium. Even more reason to enjoy!

Strawberry shortcake 2new 300x269 Desserts under 100 Calories: Strawberry ShortcakeIngredients:

3 pints Strawberries, fresh

½ cup Sugar, granulated

2 ¼ cups All-purpose flour

4 teaspoons Baking powder

2 Tablespoons Sugar, granulated

¼ teaspoon Salt

2/3 cup Skim milk

3 Tablespoons Butter, unsalted

3 Tablespoons Cream cheese, fat-free

1 Large egg


  • Slice the strawberries and toss them with ½ cup sugar.  Set aside.
  • Preheat oven to 425˚F. (220˚C)
  • In a medium bowl combine the flour, baking powder, 2 tablespoons sugar and the salt.
  • With a pastry blender cut in the butter and cream cheese until the mixture resembles coarse crumbs.
  • In a small bowl, beat the egg and milk.  Make a well in the center of the batter mixture and add the beaten egg and milk. Stir until just combined.  Make sure to avoid over-mixing.
  • On a lightly sprayed sheet pan, drop ¼ cup batter into individual biscuits, about 2 inches apart.
  • Bake for 15 to 20 minutes or until golden brown. Let cool partially by placing the sheet pan on a wire rack.
  • Slice partially cooled biscuits in half.  Top with ½ cup Strawberries.
  • Presentation tip: Cut the ½ biscuit into 2 pieces, placing one flat on the plate and angling the other against it.  Top with strawberries and garnish with low fat or sugar free cool whip or whipped topping.


Servings: 30

Serving size: 1/2 biscuit and 1/2 cup strawberries

Calories: 60 kcal

Fat: 2 grams

Leave us a comment with a recipe you’d like to see the Healthy Kitchen remake into a healthier recipe.  Each month we’ll remake one new recipe and post it on the blog!


Freshman 15 Fitness: Core

by Casey Walker

Our Freshman 15 Fitness Series started with the upper body, moved down to lower body and now it’s time to target that core. Grab some water and get ready.

List of moves:

  1. Squats with Leg Lifts
  2. V-ups
  3. Dead Bugs
  4. Penguins
  5. Scissor Kicks

Complete 20 reps of each exercise and repeat this round of moves 3 times for best results. See each move below:

Create your own healthy college lifestyle by:

If you have specific fitness or exercise-related questions, email us at getinspired@hhhealth.com. We’d love to answer your questions and we may even use your questions to create new workouts!


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