Archive for May 2010

H3 Recipe: BBQ Sauce


For me, this day of honor is a time when friends and family gather and spend time together.  Typically, these gatherings include or are centered around an afternoon cookout…And if you’re like my family, BBQ is a MUST-have!

Ever since I started working here at H3 and had the opportunity to try our homemade BBQ sauce – I haven’t had anything else.  Today, I encourage you to ditch the store-bought brands and try out H3’s recipe.  Not only is it easy, but it’s a much healthier alternative.

This bbq sauce is great on pulled turkey, pulled pork, chicken, salads and more!




1 cup Onions (diced small)
8 lb (128oz) Ketchup
½ cup Honey
1 cup Brown sugar
2 cup Apple cider vinegar
1 cup Applesauce
4 cups Water
4 Bay leaves
2 Tbsp Liquid smoke
¼ tsp Ground cloves
2 Tbsp Chili powder
½ tsp Cayenne
1 Tbsp Onion powder
1 ½ tsp Garlic powder
1 Tbsp Paprika
¼ tsp Black pepper



  • Combine all ingredients into large pot and bring to a boil.
  • Turn heat to low and simmer for 1 hour, stirring often.
  • Barbeque sauce will keep in the refrigerator for up to one month if covered, and longer in freezer.


Yield:  25 cupS
Serving Size:  2 oz.
Calories:  49
Fat Grams:  0

For more great recipes, visit the Healthy Recipes section.



Friday Fitness: Crazy for Core

Why is America so fanatical for rock hard abs, what’s the point?  We’ve really got to shift our focus away from the beach body abs and discover the true importance to strengthening our core.  Most core and abdominal exercises are never very fun; however it is the one subdivision of our bodies essential to train.  What’s awesome is that even when we’re doing squats, lunges, up downs, mountain climbers, and pushups (sound H3 familiar?); we are still engaging our core.


In a nut shell, the core is our body’s stabilizer and it is essential for not only sport performance and DLA’s, but a strong core means good posture, spinal alignment, improved balance, and a strong back. You may not know, but the core’s main purpose is to defend our vital organs and to serve as the protector of our central nervous system. It is also the prime foundation for our limbs!


The real reasoning behind building our abdominals is so that they may assist our core in it’s stabilization efforts, along with helping out the muscles in our backs.  The abdominal muscles serve numerous purposes, go ahead and take a glance:

–  Protect the spinal cord and provide stability in our daily lives

–  Visceral support and respiratory support

–  Circulatory/immune system support

–  Digestion/elimination system support

–  Essential stabilizer muscles for the core

–  Prevent core and spinal column injury


All and all, this info gets us away from the aesthetic side of abdominals and really shows us that trained abdominal muscles = overall core security.  Below is a quick circuit that will take merely 10 minutes or less, most importantly it will help get you crazy about engaging your core!   


Read the rest of this entry.



How to eat 5 A Day without even realizing

“You’re not leaving this table until you eat your vegetables.”  Do you hear your mother’s voice in your head, prompting you to eat your greens because they are good for you?  Like most things mother’s say, it turns out she was right. 


By now, everyone knows that fruits and vegetables are good for you.  Why?  Because your mother said so, that’s why.  Actually, most fruits and vegetables are low in calories and provide the essential nutrients and fiber you need to stay healthy.  Those who eat lots of fruits and veggies, compared to those who don’t, had a reduced risk of stroke, type 2 diabetes, cancer and heart disease. 


The average American should be aiming to consume anywhere from 5 – 10 cups of fruits and vegetables per day.  Whether you are at the high or low end depends on your daily caloric needs, which is determined by your age, gender and activity level.  However, shoot for 5 – and you will be doing better than most.  To see your recommended amount, fill out this questionnaire.


Instead of bothering with servings, the CDC has a new recommendation to count cups.  The fruit and vegetable recommendations are listed as cups because it is easier for most people to relate to amounts in household measurements rather than as servings only.  In general, 1 cup of raw or cooked vegetables or 100% vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group*. One cup of fruit or 100% fruit juice, or ½ cup of dried fruit can be considered as 1 cup from the fruit group.

Click here to see examples of what counts as a cup


Let me guess, you are probably thinking…how am I going to eat that many fruits and vegetables in one day and not feel like a rabbit?  Read on for an example meal plan that sneaks in over 5 ‘cups’ of fruits and vegetables.

Read the rest of this entry.



H3’s New Executive Chef: Meet Jen Welper

Hilton Head Health Executive Chef


Originally from the small town of Caledonia, Minnesota, Chef Jen first developed an appreciation for food cooking alongside her family. Chef Jen grew up on a farm where she cooked with her grandmother daily. They prepared everything from roasts to mashed potatoes to fish. Then during her senior year of high school, she lost her grandfather to heart disease and diabetes. His passing at an early age is what drove her interest in healthy cooking and her passion to educate others.


In May 2006, Chef Jen received her bachelor’s degree in Culinary Nutrition from Johnson & Wales University in Providence, Rhode Island. Upon graduation, she joined the H3 family as a Culinary Intern, and later went on to accept the full-time position as H3 Sous Chef. Chef Jen worked in the H3 kitchen for about three years and later moved up North where she held culinary positions at a long-term care and rehabilitation center, as well as the Renaissance Marriot Hotel and Convention Center in Illinois. Looking to return to the South, Chef Jen has accepted the position of H3 Executive Chef. She will work on adding new flavors to the menu, as well as provide cooking demonstrations, nutrition education classes, and one-on-one Chef Consultations and cooking lessons.


“I’m so excited to return to H3 because not only am I doing what I love, but I have the opportunity to inspire and help our Guests make life-saving changes that will forever impact their journey to better health.”


When she’s not in kitchen here at H3, Chef Jen enjoys running, crafting and baking.


Welcome back Jen!  We look forward to having you rejoin the H3 Team – and so do our bellies!



Diet vs. Exercise: What is your goal?

Sometimes the ‘which is better – nutrition or exercise’ debate can get a little confusing, unless you take a step back and focus on your end goal.

Obviously, to live a healthy lifestyle and maintain your weight, exercise and nutrition are equally important.  However, when taking a look at a more specific goal, one might outweigh the other.


If your goal is to lose weight then your diet is more important.  Simple math tells you that weight loss is about having a negative balance of calories – calories in should be less than calories out.  It is important to understand that exercise is not a remedy for overeating.  Fitness director, Adam Martin puts it, “Exercise, while it has innumerable benefits, will not produce significant weight-loss results without cutting back on calories.  So it’s the second part that’s most important if you really want to lose weight.”  See how one meal can offset your efforts.


If your goal is to boost your energy then exercise is more important.  According to an exercise physiologist at the University of Georgia, the reason is exercise causes the brain to release invigorating neurotransmitters like dopamine and norepinephrine.  Studies show that those who consistently exercise report surges in their daily energy.


If your goal is reduce your risk of heart disease then your diet is more important.  If you added omega-3 fatty acids to your diet, you could cut down your risk of heart disease by up to 64 percent.  Not only adding omega-3’s to your diet, but reducing your sodium and cholesterol intake you are lowering your risk of stroke, heart attack and high blood pressure.  That said, exercise will improve your cardiovascular health as well.


If your goal is to improve your mood then exercise is more important.  Not only can exercise help decrease your stress levels, a 20 minute exercise session can be enough to improve your mood for up to 12 hours says a study from the University of Vermont.  Exercise may also be as effective as medication for treating depression in some people. 


Please let me stress – one is not better than the other.  The most effective way to manage your weight and improve overall health is to combine efforts of eating a well-balanced diet with regular exercise. 



Source: Women’s Health magazine, June issue



H3 Recipe: Black Bean and Mango Salsa

Mango and Black Bean Salsa


H3 Black Bean and Mango Salsa

Serve this heart-healthy salsa as an appetizer at your next fiesta.  Pair with tortilla chips or use as a topping for grilled chicken or fish.


1 (15 oz.) can black beans, rinsed, drained

1 mango, peeled, diced

1 small yellow bell pepper, roasted, diced

2 plum tomatoes, peeled, seeded, diced

4 green onions, sliced

1 T fresh lime juice

2 t chopped fresh cilantro

½ t garlic powder

¼ t sea salt

½ t freshly ground pepper blend

½ t chili powder

½ t Tabasco



2 T red wine vinegar

2 T water

1 t Dijon mustard

1 ½ t agave nectar

2 T extra virgin olive oil

Assorted chips



Stir together black beans and next 11 ingredients in a medium bowl.  Combine ingredients for dressing; stir into bean mixture; cover and chill until ready to serve.  Serve with assorted chips


Yield: 10 (1/4 cup servings)

Calories per serving: 203

Fat grams per serving: 3

Protein grams per serving: 10



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