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The H3 Paloma

Spring calls for bright flavors bursting with hints of citrus. Think of this cocktail as your healthy alternative to an overly sweetened Tequila Sunrise. The H3 Paloma mixes Silver Tequila and fresh grapefruit to bring you a taste sensation that fits in with your healthy lifestyle.

paloma, grapefruit, cocktailIngredients:

1 ounces Silver Tequila

2 ounces Fresh squeezed grapefruit

½ ounces simple syrup

2 ounces Soda water

1 lime wedge

¼ teaspoon kosher salt


  • Score grapefruit across the top before juicing
  • Drop juice into pint glass
  • Add simple syrup
  • Add the tequila
  • Shake over ice with cocktail shaker
  • Rim serving glass with lime wedge and salt
  • Pour contents into serving glass, add more ice and top with club soda


Servings: 1

Serving Size: 4.5 ounces

Calories: 110

Protein: 0g

Fat: 0g

Carbohydrate: 12g

Fiber: 0g

Sugar: 6g

Sodium: 490mg


Recipes to Boost Your Vitamin C

Your daily dose of Vitamin C doesn’t have to come from guzzling orange juice. There are all kinds of Vitamin C rich recipes for you and your family to enjoy. So, we compiled all our favorite, healthy recipes from our Healthy Kitchen and more so they can become your family’s favorite recipes.

H3 Sunrise Smoothie

vitamin c smoothie

H3 Daily


Spiced Eggplant-Lentil Salad with Mango


Eating Well


Roasted Halibut with Grapefruit Fennel Salsa

halibut and grapefruit recipe

Food Network


Citrus Salad with Balsamic Honey and Pistachios

citrus salad

Cooking Light | My Recipes



Tips to Add More Greens into Your Smoothies


We believe smoothies should be easy-peasy, here in the H3 Healthy Kitchen! So we decided to share this  fool-proof formula for making a tasty nutrient-packed smoothie. Mix and match the ingredients within the categories and construct your perfect smoothie and prevent any smoothie bordem. (This formula makes 1-16 ounce smoothie.)


 Greens 1 cup of Liquid (unsweetened)  1 ½ Cups of Ripe  Fresh/Frozen Fruit  Extras
Spinach Coconut Water Banana  1-1/2 scoop Whey protein powder
Arugula Cold Tea Avocado  ½ tablespoon Flax seeds, ground
Romaine Almond Milk Mango  ½ tablespoon Chia seeds
Kale Water Apple  1 tablespoon Nut butter
Collard Greens Soy Milk Grapes 2 tablespoons Oats
Chard Coffee Cherries
Dandelion Greens Skim Milk Figs


  • First, blend greens and liquid in blender. (This trick will eliminate random green chunks in your drink.)
  • Next, add fruits to blender and blend until smooth.
  • Enjoy your new smoothie creation!

Share your smoothie combinations with us!


Fit Trends for the Spring


Wondering what new trends you should be paying attention to? Well, we decided to ask some of our female fitness & nutrition experts what are the hottest trends for the spring. Spoiler Alert: They didn’t talk about fitness fashion. But, here’s what they predicted:

The Future of Fitness

  • Strength is Sexy:

Low carb diets, deprivation diets, and excessive cardio are out (thank goodness!). Strength training is in! By focusing on positive gains (building muscle and toning up) versus weight loss (exercising to burn calories) our mindset is in a heathier place thus supporting our goals without all of the guilt. Strength training will build a healthier body and confidence… you cannot beat that! –Karla Williams, H3 Healthy Kitchen Executive Chef

  • HIIT is Happening:

HIIT Training will continue to be major in fitness along with Pilates and CrossFit. – Chris Varano, H3 Fitness Coach/Pilates Instructor

Healthy Food Trends:

  • Quality on-the-go meals:

A report by Hartman Group titled “Modern Eating: Cultural Roots, Daily Behaviors” states that half of our eating occasions are on-the-go whether as snacks or mini-meals. Consumers are looking for interesting, less processed foods in smaller packages. Trend watch- nutrient dense foods, plant based, that are packaged for convenience. – Felicia Hackett, RD, Hilton Head Health Program Manager

  • Meal planning:

Busy lifestyles are leading many people to meal plan. Choosing one or two days out of the week to plan and prep meals for the upcoming week has not only become trendy but a must! Meal planning services are becoming popular too: Blue Apron, eMeals, and Relish. –Karla Williams, H3 Healthy Kitchen Executive Chef

  • Vegetables and Whole Foods:

Restaurants are focusing on organic foods, the farm to table concept, and are even offering more vegetarian/vegan options. Menus are offering more whole grains and a variety of vegetables at trendy restaurants. Vegetables and whole grains are hot right now! –Karla Williams, H3 Healthy Kitchen Executive Chef

  • Fresh Cocktails:

It is so last year to drink grenadine, sweet and sour mix, or any other processed cocktail mixer. Spring brings fresh herbs, fruit juices, and even spices to cocktails providing an experience for happy hour. These cocktails will be so tasty, you will just have one. –Karla Williams, H3 Healthy Kitchen Executive Chef


All You Need to Know about Caffeine

Caffeine Awareness Month

March is Caffeine Awareness Month, it is sponsored by the Caffeine Awareness Alliance, a group started in 2003 by Marina Kushner, an anti-caffeine activist. She is the author of a book entitled Life without Caffeine, where she writes about the dangers of caffeine consumption. But how bad is caffeine and does it really deserve its own month?

cup of coffee, caffeine

Just the facts.

First, a little background. Caffeine is a central nervous system stimulant and has been used for thousands of years to ward off drowsiness and increase alertness. According to ScienceofCooking.com, caffeine is found in over 60 plants. Beverages containing caffeine like coffee and tea are by far the leading sources of caffeine but it is also found in soft drinks, energy drinks and over the counter pain relievers, cold medications and weight loss products.

Ninety percent of North Americans consume caffeine daily.

Since we get most of our caffeine from coffee or tea let’s take a look at the impact those beverages have on your health. Concerns about coffee go all the back to the 1500’s, CNN.com reported that in 1511 the mayor of Mecca shut down coffeehouses because it’s patrons were more likely to gamble and “engage in criminally unorthodox sexual situations.” Ironically in the 1600’s, it was thought to cause impotence. In the 1800’s, some thought it was as bad as morphine, cocaine, nicotine or strychnine and could cause blindness. And as late as the 1970’s and 80’s, it was thought that coffee could be a major contributor to heart attacks.

Is a cup of joe or a spot of tea that bad?

Fortunately, for those of us who enjoy a cup or 2 of java a day the latest research is far more encouraging. In a study published in the American Heart Association Journal Circulation on November 16, 2015, researchers from the Harvard School of Public Health reported that people who drink about 3 to 5 cups of either decaffeinated or caffeinated coffee had a lower risk of death from cardiovascular diseases, neurological diseases, type 2 diabetes and suicide. Senior author Frank Hu, professor of nutrition and epidemiology commented, “this study provides further evidence that moderate consumption of coffee may confer health benefits in terms of reducing premature death due to several diseases.”

When it comes to tea, the news might even be better. Jeffery Bloomberg, director of the Antioxidant Research Center at Tufts’ University commented in 2013 that “If there is anything that can confidently be communicated to the public, it’s the strong association of tea drinking with a lower risk of chronic disease, particularly heart disease, and the demonstration of that benefit through clinical trial.” Tufts’ University Health and Nutrition Letter also reports that in addition to lowering the risk of heart disease, tea consumption may also help prevent: osteoporosis, improve digestion, lower the risk of some cancers and reduce the risk of functional disability.

One other persistent myth is that caffeine consumption can lead to dehydration. In fact, caffeinated beverages such as coffee and tea contribute to meeting your hydration needs.

tea, caffeine

How much is enough?

While most of the concerns about caffeine consumption have been alleviated, there are some concerns associated with heavy consumption. The consensus is to limit your consumption to no more than 400 mg. per day, the equivalent of 4 8-ounce cups of coffee per day or 8 8-ounce cups of tea. Beyond that level, caffeine might contribute to feeling jittery, nervousness, and irritability. Because of its stimulating effect, it can contribute to insomnia if consumed within 6 hours of bed time and some highly sensitive individuals might need to cut it out for up to 14 hours prior to turning off the lights. The March of Dimes recommends that pregnant women and nursing moms limit their caffeine intake to no more than 200 mg per day. Adolescents should not exceed 100 mg/day, younger children should avoid caffeinated beverages. The American Academy of Pediatrics recommends that children and teenagers eliminate high caffeine “energy drinks”. Finally, while it is rarely used this way, it is possible to purchase pure powdered caffeine on the internet. Pure caffeine powder has the equivalent of 28 cups of coffee in one teaspoon. It is a powerful stimulant in small amounts and has been implicated in the death of two young men. The FDA advises consumers to avoid pure powdered caffeine.

At this point, I think that the research is clear, while there are some concerns with exposure to high levels of caffeine and some groups of people have to be more aware or their intake than others, the major sources of caffeine in our diets, coffee and tea have a far more positive than negative effect on our health and wellbeing.

No more CAA.

Interestingly, the Associated Press reported in August 2014 that the  Caffeine Awareness Association, the group that sponsored Caffeine Awareness month, was ordered to disband when its founder plead guilty of operating a community service scam. Those needing to work off court ordered community service requirements could purchase an e-book about caffeine and could satisfy their requirement by answering a multiple choice quiz. Upon completing the quiz, the association offered letters certifying community service completion, charging fees based on the number of hours needed to be served.


Vanilla Bean Ice Cream

by H3 Healthy Kitchen Assistant Chef Carrie Adams

We love Spring here in the Healthy Kitchen. The fresh smell of flowers fills air and a scoop of fresh Vanilla Bean Ice Cream are our favorite signs that Spring has arrived. Our Vanilla Bean Ice Cream recipe will become your favorite spring recipe and maybe even summer.


2 cups Half and half, fat free

1 cup Skim milk

¾ cup Sugar

1 each Vanilla bean

4 each Egg yolks


  • Plan ahead and freeze ice cream bowl.
  • In medium sauce pot, mix milks, sugar and vanilla bean.
  • Warm milk mixture until about 120°F.
  • Then add egg yolks to pot and whisk constantly until well mixed and cream has slightly thickened.
  • Pull off heat and remain whisking or stirring for about five minutes. This avoids an opportunity for the egg yolks to scramble.
  • Let milk mixture cool.
  • Then place in ice cream freezer bowl, until fairly stiff.
  • Enjoy with your favorite fruit or by itself.



Servings: 12

Serving Size: ¼ cup

Calories: 100 kcal

Fat: 1.5 gm


To have Dairy or Not to have Dairy?

by Hilton Head Health Program Manager Felicia Hackett

milk, calcium, vitamin d

The Big Debate

The Healthy Eating Plate created by health experts at Harvard School of Public Health and Harvard Medical School recommend only 1-2 servings of dairy per day. They even go as far as saying the word “limit” dairy. Their experts have found that more dairy is not necessarily good, that high intakes are associated with increased risk of prostate cancer and possibly ovarian cancer. Harvard says drink water and MyPlate.gov advocates for dairy at every meal. Regardless of which group you agree or disagree with, we can all agree that stong bones are integral to live a healthy, balanced lifestyle.

Whether you have a love or hate relationship with milk, you can easily vary your Vitamin D and Calcium sources with healthy alternatives.

Whole Food Sources of Calcium

  • Calcium is found in dark leafy greens like collard greens and kale as well as broccoli.
  • Calcium is also fortified in soy, rice, and almond milk.
  • Calcium is found in are beans and tofu.

Non-Food Sources

  • Vitamin D by way of sun exposure builds strong bones.
  • If you live in an area with limited sun exposure, consider taking a multi-vitamin with 1,000 IU of Vitamin D.
  • Regular weight bearing exercises whether from resistance training or walking helps build strong bones.

A diet rich in non-starchy vegetables and unsweetened plant based milk alternatives are great ways to get adequate calcium without any added sugars or saturated fat. A healthy lifestyle with diet a diet rich in plants and regular exercise will help build and maintain strong bones.


Cucumber Collins Cocktail

If you’re looking for a special drink to add to your St. Patrick’s Day Celebration, the H3 True Bar has the perfect cocktail. The Cucumber Collins is a fresh and refreshing, low calorie cocktail. Skip the additives and extra sugar and just savor great flavor with our Cucumber Collins cocktail recipe!



1 ounce Hendricks’s Gin

1 ounce Fresh squeezed lemon

1 Tbsp Cucumber (about 1 ½ inch slice)

½ ounce Simple syrup

2 ounces Soda water

1 each Sprig of mint


  • Score lemon across the top before juicing
  • Drop juice and lemon into pint glass
  • Add simple syrup,
  • Add the gin
  • Shake over ice with cocktail shaker
  • Pour contents into serving glass, add more ice and top with club soda
  • Garnish with mint sprig. 



Serving size: 4.5 ounces

Calories: 100

Protein: 0g

Fat: 0g

Carbohydrate: 8g

Fiber: 0g

Sugar: 7g

Sodium: 15mg


Kale and Blueberry Smoothie

by H3 Healthy Kitchen Assistant Chef Carrie Adams

For St. Patrick’s Day, the H3 Healthy Kitchen has the perfect recipe to help you start off your day with something healthy and green like our Kale and Blueberry Smoothie. Packed with kale, antioxidant rich berries and protien powder. It’s the pefectly sweet, protein packed punch to get you fueled for St. Patty’s Day.

kale, smoothie, blueberry, healthy recipe, St. Patrick's Day


1 cup Kale, rough chopped

1 pint Blueberries

2 each Strawberries, quartered

1 cup Almond milk, unsweetened

1 Tablespoon Protein powder

1/3 cup Plain yogurt, non-fat


  • Place all ingredients in the blender.
  • Blend until smooth or desired texture is achieved.

Chef’s Note: For a more slushy-like consistency, freeze the berries before blending.


Serves: 6

Serving Size: ½ cup (4 ounce) serving

Calories: 50

Fat: 0.5 grams

Sodium: 35 milligrams

Carbohydrates: 11 grams

Protein: 2 grams

Fiber: 2 grams

As you’re gearing up for the festivities, try these tricks to add some mindfulness into your St. Patty’s Day:

  • Park a little farther away from your party destination, so you have the opportunity to add some extra steps.
  • Going to a pot luck or buffet style restaurant with friends? Scan all your choices and then, choose healthier options, first.
  • When deciding to indulge with dessert, slow down to really savor what you’re eating.
  • If you do drink, drink in moderation and choose drinks without excess sugar and calories.
  • If there’s music, dance! Get moving and get your heart rate up, plus, you’ll have a lot more fun!


Roasted Vegetable Orzo

A healthy and delicious dinner shouldn’t have to be drab or take a culinary degree to prepare. It should, however, combine delicious, fresh ingredients and be perfectly satifisying. Today, we decided to share a new favorite recipe, our Roasted Vegetable Orzo. Packed with yummy veggies and orzo pasta, it’s simple to make and sure to be a big hit with your entire family.



½ cup Orzo, dry, whole wheat

½ teaspoon Olive oil

1 ½ cups Chicken stock, heated

2 cups Vegetables; zucchini, mushrooms, onions

2 each Garlic cloves, minced

1 teaspoon Olive oil

¼ teaspoon Salt

½ teaspoon Black pepper

1 Tablespoon Oregano leaves, fresh

½ Tablespoon Olives, sliced

1 teaspoon Feta cheese, crumbled


  • Preheat oven to 375°F.
  • Cut all of the vegetables, combine in a large bowl, and toss with ½ teaspoon olive oil, salt and pepper.
  • Spread the vegetables on a sheet-tray.
  • Roast the vegetables for 20-30 minutes.
  • To make the orzo: preheat a large pan at medium heat, add 1/2 teaspoon of olive oil.
  • Add orzo until lightly toasted; add heated stock, roasted vegetables, stir, and cover. Allow mixture to come to a boil.
  • Reduce heat and simmer covered until orzo has softened about 20 minutes.

orzo pasta, roasted vegetables, roasted vegetable orzo


Servings: 4

Serving Size: ½ cup

Calories: 150 calories

Fat: 2.5 grams

Sodium 150 milligrams

Carbohydrates: 27 grams

Fiber: 2 grams

Protein: 5 grams


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