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Living the Healthy Lifestyle

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Autumn Granola Bar

by Healthy Kitchen Sous Chef Carrie Adams

If you love Autumn, we know you’ll fall in love with our Autumn Granola Bar recipe. It’s bursting with your all your favorite fall flavors: cranberries, pumpkin, pecan and even apple! Our H3 Healthy Kitchen Autumn Bar is the perfect marriage of delicious fall flavors and healthy ingredients. Our autumn bar is packed with  protein, healthy fats and a great crunch.

autumn bar2 300x300 Autumn Granola Bar


2 cups Oats

2/3 cup Cranberries, dried

¼ cup Pumpkin Seeds

½ Tablespoon  Chia Seeds

2 teaspoon Pumpkin Pie Spice

1/3 cup Apple Butter

6 ounces Applesauce, unsweetened

2 scoops Whey Protein Powder

½ cup Pecans, chopped

½ teaspoon Salt


  • Preheat oven to 350 degrees F.
  • Combine all dry ingredients.
  • In a separate bowl whisk together the apple butter and applesauce.
  • Mix dry and wet together until fully incorporated.
  • Spread out on a greased sheet pan.
  • Bake for 12-15 minutes.
  • Cool, cut and serve!
  • Store extras in the refrigerator.


Servings: 18

Serving Size: 1 bar

Calories: 110 kcal

Fat: 4.5 grams

What’s your favorite, healthy fall treat?


The Truth about Electrolytes

Most everyone has heard of electrolytes.  It may have been your trainer reminding you to replenish them after a workout, or your doctor telling you to replace them if you have been sick and are experiencing dehydration.

Electrolytes are basically salts, and salts along with water help to keep the electrical charges in our bodies working properly.  Sodium, chloride, potassium, magnesium, calcium and phosphorous are the most common electrolytes.  Water acts as a carrier for the electrolytes.

boxing electrolytes 300x300 The Truth about Electrolytes

Electrolytes are essential in helping to maintain optimal performance while working out.  When you sweat, your body loses both water and electrolytes.  If you are not properly hydrated both before and during your workout, it can lead to dehydration.  Symptoms of dehydration and electrolyte depletion include fatigue, muscle cramps, dizziness, nausea, muscle spasms and numbness.

Most commonly, we are encouraged to consume sports drinks, such as Gatorade or Powerade, to satisfy the replenishment process.  However, these drinks are full of refined sugars, chemicals, additives, artificial colors, artificial flavors and a host of other ingredients you simply want to avoid.  Additionally, they are loaded with empty calories, as much as or more than soda.

You can easily make your own healthy electrolyte water replacement.  A basic recipe of citrus and salt will do the trick.  A piece of citrus fruit alone is an excellent and fast source of replenishment and provides natural sugars.  But citrus juice (from oranges, lemons, grapefruit and limes) can be easily mixed with water (preferably distilled water as it is the purest; avoid tap water) and a little salt (preferably sea salt; avoid table salt) to create a quick and satisfying sports drink.  For a super charged energy drink, try using raw coconut water, which naturally has 13x more potassium than Gatorade and 2x more sodium than Gatorade.


¼ tsp. baking soda

½ cup orange juice


4 cups filtered water

¾ cup citrus juice (combine various types)

¼ cup raw honey or maple syrup

1/2 tsp sea salt


3 Ways to Know if You Have a Fresh Fish

by Executive Chef Hicham Elmadi

Having access to fresh fish is a major perk living here on Hilton Head Island, SC; along with the beautiful weather and beaches. We’ll let you in on a little secret about fresh fish. There are 3 simple steps to check on how fresh your fish. As the Executive Chef of True Restaurant at Hilton Head Health, I use these 3 tips to make sure we always have the freshest possible catch to serve to our Guests.

Last week, we received a wild freshwater striped bass and prepared it the same day. It was a beauty! (And it tasted as good as it looked.)

IMG 0856 300x300 3 Ways to Know if You Have a Fresh Fish

Sign 1: The Eyes

Check the eyes to ensure they are clear and bulging, not cloudy. If the eyes are sunken in, your fish may have been on ice more than it was in water.

IMG 0857 300x300 3 Ways to Know if You Have a Fresh Fish

Sign 2: The Gills

The gills should be bright pink or red but never brown. Brown means that fish is definitely not fresh.

IMG 0858 300x300 3 Ways to Know if You Have a Fresh Fish

Sign 3: The Fins

There should be a natural sliminess underneath the fins and they should be flexible, when you lift them up. Stay away from brittle, dry fins.

IMG 0860 300x300 3 Ways to Know if You Have a Fresh Fish

Use these 3 simple tips to make sure you always enjoy the freshest fish at home. If you have questions about other seafood, leave your question in the comments or send an email to getinspired@hhhealth.com.


5-Step Recipe: Tomato Bruschetta

The end of September means the weather is cooling down and tomatoes won’t be in season for much longer! So here’s a simple recipe to get your tomatoe fix: Tomato Bruschetta. You’ll love the taste of these fresh ingredients in this classic, Healthy Kitchen recipe. If you want a few more simple tomato recipes, check out 4 easy cherry tomato recipes in Fit Nation Magazine.

DSC 0185 11 289x300 5 Step Recipe: Tomato Bruschetta



1 1/2 cups Roma tomatoes, chopped

1/4 cup Fresh basil, cut thin

1 teaspoon Garlic, minced

1 teaspoon Olive oil

1/4 teaspoon Salt

1/8 teaspoon Black pepper, ground

1/2 each Whole grain baguette, cut thinly


  • Preheat oven to 350° F.
  • Thinly slice whole grain baguette. (Serving 2 thin slices per person which is about 2 ounces).
  • Arrange the slices of bread onto a sheet tray and brown both sides slightly in the oven for about 3 minutes each side.  Then remove the slices from the oven.
  • In a medium bowl, combine chopped tomatoes, basil, garlic, olive oil, salt and black pepper.
  • Spread the tomato mixture onto the golden brown bread and enjoy.


Yield: 6 servings

Serving Size: 2 pieces

Calories: 45

Fat: 1.5 grams


Yoga Pose: Beginner Side Angle

Yoga promotes stress relief, improves mental clarity and more; and there are so many different yoga variations, almost anyone can practice yoga. Here at Hilton Head Health, our weekly schedule includes an array of yoga classes like: Restorative Yoga, Standing Yoga, Yoga in the Pool and other yoga options with our H3 Yogi Karen Verechia.

In honor of National Yoga Month, our Yogi Karen takes us through the Side Angle pose in the video below:

What’s your favorite yoga pose?


Why I Taught My Kids to Cook

The Routine

Wake up. Coffee. Lunches made. Quick breakfast…hopefully. Homework signed. Must catch the bus.

It’s a seasonal dance. School has started.

The End of Summer

We mourn the end of summer while craving routine. However, as the school routine begins to take shape, like a marching band shuffling into a recognizable form during halftime, we begin to realize what a precious commodity time becomes.

The school year ups the ante on parental job responsibilities. Casual summers give way to a never-ending taxi service to soccer, cheerleading, tennis, softball, and tutoring. After working all day, managing household responsibilities, picking up and dropping off multiple children for their sports practice of choice and then helping with mind-numbing homework, cooking dinner feels like climbing Mount Everest.

My feet hurt from this seasonal dance, so I did the unimaginable. I taught my kids how to cook. I can’t take credit for this brilliant idea (and it is brilliant.) My brother and sister-in-law clued me in.

The Brilliant Idea

This is how it went down. At a recent birthday celebration for my sister-in-law I couldn’t help but marvel at her impressive birthday cake. When I inquired about who made it I was told that her daughter, my niece Olivia, baked it. I was spellbound. My awe-inspired distraction continued as my brother furthered the conversation by telling me that he and his wife taught their children how to cook beginning at age ten and by age 12 both his children were responsible for cooking dinner one night a week.

I told you it was brilliant. This idea, teaching your children how to cook and then giving them meal preparation responsibilities, works on so many levels. It provides kids with a vital skill for ensuring a long-term, healthy relationship with food. It gives them a greater appreciation for fresh ingredients. It cultivates a palate that prefers healthy, homemade foods over fast and processed foods. Last, but not least, it offers much needed help to busy parents.

The Plan

Start by teaching your kids how to cook some of their favorite dishes and how to follow a recipe. Then provide them with new recipes they can try out as their cooking skills improve. Eventually, they will be willing to go it alone…creating their own culinary wonders.

We even have a simple recipe video to help you start your kids healthy cooking experience off the right way, with Peanut Butter Hummus.


5 Ingredient Pink Lemonade Smoothie

by Healthy Kitchen Assistant Chef Carrie Adams

For most of us, school has started back and it’s time to get into the swing of alarm clocks, car pools, and overbooked schedules. Before you run out the door into the chaos of your day, start your morning with a fresh and fruity treat: an H3 Healthy Kitchen Pink Lemonade Smoothie. There’s only 5 fresh ingredients, so it’s a quick healthy recipe that’s also very tasty!

pink lemonade smoothie 300x300 5 Ingredient Pink Lemonade Smoothie


1 ½ cups Coconut Water

⅓ cup Peaches, frozen

½ cup Strawberries, frozen

¾ cup Ice

2 T ablespoons Lemon juice, fresh


  • Combine all ingredients in blender.
  • Enjoy!


Servings: 2

Serving Size: 1 cup

Calories: 60 kcal

Fat: 0 grams

Do you have a recipe you’d like us to makeover into a healthy recipe? Leave a comment or send your recipes to getinspired@hhhealth.com.


Indulge Over Labor Day Weekend & Stay On Track

umbrella labor day1 300x237 Indulge Over Labor Day Weekend & Stay On Track

Labor Day Weekend is upon us. It’s time to enjoy friends, family and food but sometimes that can be a recipe for disaster towards your healthy diet. Don’t fret here’s a few mindul tips from Bob Wright, Hilton Head Health Director of Education.

  • “Control the controllables.” Concentrate on what you’re personally accountable for to set yourself up for success.
  • Have a good balanced breakfast and maybe a healthy snack before the Labor Day buffet, this will help rein in hunger and empower you to make better food choices.
  • When you indulge, consume conscientiously. Eat treats mindfully. If you are going to have one, eat it slowly and savor every bite.
  • Have no say in what Auntie May whips up for the annual Labor Day feast? Don’t sweat it. If you don’t have as much control over the food choices, be sure to get a good workout in in the morning, and look for ways to stay more active during the weekend.

Find these tips and other tips to stay mindful while you indulge for the Labor Day Weekend on Eat This Not That.


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



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