Archive for August 2011

Get H3 Inspired: Jeni Hayes and Cheryl Haze, A Mother/Daughter Journey

Cheryl Haze and Jeni Hayes

Jeni Hayes (Daughter), Charleston, SC

As an NCAA athlete in college and group fitness instructor afterward, I have always been blessed with the motivation and ability to exercise often and make healthy food choices.  I managed to maintain my weight throughout college and pharmacy school, but residency was a different story.  Stress eating is no joke… although I was still going to the gym 7 – 8 times each week, the pounds started to creep on and suddenly my clothes didn’t fit as well as they used to.

After finishing my 2-year residency, I had a few weeks before starting my new job.  When my mom, Cheryl, and I decided to take a trip together, I started looking for places that had two of my favorite activities – fitness and good food.  One of the places my mom found was Hilton Head Health (H3), and as I read more about their program on the website, the more intrigued I became.  Honestly, I couldn’t think of any better vacation than taking group fitness classes and having someone else cook for you while in a beautiful location.  Since my mom has been struggling with her weight over the last few years, it seemed like the perfect place.  I had 3 goals for my trip to H3: Get my mom inspired to lose weight again, spend some quality time with her, and to get myself back on track.

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In these days following the close watch and preparation for Hurricane Irene, we are now in the mode of reviewing the after effects, and are of course analyzing if we were as prepared as we could have been. 

Life is full of hurricanes, isn’t it?  Sometimes we prepare for a Category 1 but get hit with a Category 4, and look back and say “What the heck just happened?!”  Other times it goes the other way – we prepare for that Category 4, when a tropical storm breezes by, and we think, “Now what was I so worried about?!”

Managing life circumstances, whatever they are – hurricanes, relationships, grief, disease – is all about gaining resilience.  Resilience in psychology is the positive capacity of people to cope with stress and adversity.  It’s important to understand that Resilience is a process, not a trait of an individual.  (You’re probably thinking, “Yeah, okay, so what does that mean?”)  Resilience is something that we can acquire.  We can build it.  It is not something that we either have or we don’t.  And you know what??  It’s vital to our well being.  It trains us to deal with the unexpected or the unthinkable – and even the storms that we see coming from miles away.  I must say, I am thankful for this ability.  I am thankful for this tool that I can acquire and train; that can help me through the rough times that lie ahead. 

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H3 Recipe: Asparagus Salad

Asparagus Salad

1 pint Sweet grape tomatoes, sliced in half
1 bunch Asparagus, cut into 1 inch pieces
1 each Red onion, sliced thin
1 teaspoon Olive oil
1 teaspoon Garlic, fresh, minced
¼ teaspoon Salt
1 Tablespoon Red wine vinegar
2 Tablespoon Balsamic vinegar reduction
2 Tablespoon Feta cheese, crumbled

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Coaching Corner: Finding your “-ness”

wellness_coaching_amyYou are unique. There is no one else out there like you. Think about that for a minute. There is no one else who has your experience, opportunities, resources, background or future.  We may be similar, we may share a lot with family, spouses, and friends but we are all on our own journey.

One of my favorite movies is called You, Me, and Dupree. It stars Owen Wilson, a not quite grown up adult who goes to live with his recently married friends. It is a very silly movie but there is one element that always stands out and inspires me. Dupree (Wilson) talks about finding your “-ness”. What is “-ness”? It is your name with a “-ness” on the end. Example: Amy-ness. It is that thing that sets us apart and makes us unique. It is in essence what we have to bring to the table of life.

As we are setting about adopting new healthy habits and establishing a new healthier self, let us not forget what makes you “you”. Do not focus too much on things to be changed but on those things that are alive within you. Seek out those things that you are doing well and things that you enjoy doing. Build on those strengths and everything else will follow.

We are all on our own health journey, we all have our own unique “-ness”. Sit down today in the quiet and make a list of those things that make you who you are. Think about:

  • What values do I strive to live by?
  • What excites me?
  • What part of my life is most important to me?
  • What would I like to accomplish?
  • What are the main motivators in my life?
  • How can I use these assets on my health and wellness journey?
  • How can I build upon these things to become the best version of myself?

Remember you are unique and special. We are whole people, not broken needing to be fixed. Celebrate your “-ness” and everything else will fall into place.



Step-by-Step: How to Seed a Tomato

Roma tomatoes are my preference when cooking. I find that a roma tomato is sweet, while an heirloom tomato (the tomato most people buy at the grocery store) is tart.  Seeding a tomato will create a consistent texture in your recipes.   

seeding tomato - step 1

seeding tomato - step 2

1. Quarter your tomato.

seedning tomato - step 3

2. Slice the seeds/innerds off.

seeding tomato - step 4

3. Dice the tomato to make many recipes such as our Black Bean and Corn Salsa!



Friday Fitness: 10-Minute Fitness

You recognize you should exercise more. You would like to exercise more, however, sometimes it’s hard to fulfill the recommended 45-60 minutes a day. Anxiety creeps in and you begin to shove working out aside all together. Your adherence techniques quickly begin to stream down the drain. It’s back to the “all or nothing” mentality that landed you on the couch in the first place. BUT…fear no more. The couch will NOT consume you- open your ears and digest what I am about to tell you. As I always say…“every minute of purposeful exercise counts!”

Did you know that a number of published studies show you can actually burn enough calories to maintain and/or lose weight by engaging in short bouts of exercise throughout the day? In fact, research has shown that as few as three 10-minute sessions are just as effective, provided the total cumulative workout time and intensity level are comparable.

With that being said, this Fitness Friday-break it up, follow the “H3 10-minute Fitness Routine” below:

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Fad Diets: The HCG Diet

fad diets blogDiets have a way of resurfacing, in fact low carb, high protein diets have been around since the 1800’s. Another diet has made a comeback. In the 1950’s a British physician combined injections of the human chorionic gonadotropin (HCG) hormone with a very restrictive 500 calorie diet. The “Shot”, as it was dubbed, is back. The proponents of today’s version, claim that HCG, a hormone produced in small amounts by both men and women and  in larger amounts when a women are pregnant, produces fast and hunger free weight loss. If you have been considering trying this plan, there are three important questions to ask yourself, is it safe, does it work, and if so, is it the HCG that is responsible. Here are the answers to those questions according to a recent article in the University of California Berkley Wellness Letter:

  • The caloric level of the diet is dangerously low, near starvation levels, and can’t be sustained. It can cause weakness, fatigue, protein malnutrition and loss of bone minerals over time.
  • There is no good evidence that the diet works. Controlled studies show that people lose the same amount of weight on a 500 calorie diet, with or without the injections. The weight loss is simply and not surprisingly a result of the aggressive, restrictive diet. In 1995, the British Journal of Clinical Pharmacology summarized the findings of 24 studies involving HCG. It was concluded that HCG “does not bring about weight loss or fat redistribution, nor does it reduce hunger or induce a feeling of wellbeing”. The Wellness letter adds that there hasn’t been much research on HCG since then. 
  • Over the counter HCG products have not been tested in studies and, therefore, provide no reason to believe that they would work.
  • Like other fad diets, it doesn’t work in the long term. Once you get off the 500 calorie diet, chances are you will return to your previous lifestyle and gain any weight lost, back.
  • The bottom line, according to Dr. John Swartzberg, is that “the HCG diet is complete quackery.”


What’s Your Milestone?

Old H3 Logo

For Huntley, it was not only knowing several healthy recipes to prepare at home, but actually being able to cook them for his wife and son. –Huntley Galleher, Cooking Healthy Workshop Participant

For Dale, it was being able to complete a 17 mile bike ride “as if it were just another spin around the parking lot.” –Dale Bornstein, H3 Guest

For Karen, it was gaining better quality sleep and no longer being dependent on her CPAP machine.” –Karen Clark, H3 @ Home Participant

For Bridget, it wasn’t losing 70 pounds, but gaining self confidence and determination. –Bridget Donnelly, H3 Guest

This year we are celebrating milestones here at Hilton Head Health. While we celebrate 35 years of healthy choices, 30 years of education with Bob Wright, and 15 years of ownership under John Schmitz, we couldn’t celebrate our success without honoring yours! Submit your milestone and we will acknowledge you during this year’s Reunion Week (November 13th – 19th). No matter how large or small your milestone, you should be proud of all your hard work and we are too! E-mail Alicea Glover at, to share your milestone.

For more information on this year’s Reunion Week, a specialty week dedicated to thanking previous H3 Guests, please call (800) 531-2498.



Scheduling Break Time

falling_asleep_at_workYou’ve heard it before: taking short breaks throughout your workday can improve productivity. Yes, this is true but have you ever done it? Many Guests of Hilton Head Health live very hectic, work-driven lives and their time spent here is the short break they get to actually focus on themselves. In our society we tend to think of being a workaholic as a positive characteristic because it shows you have dedication and are a hard worker. Well, I beg to differ. Often times “workaholics” are run-down, sleep deprived, and have suffering social relationships. It’s important to keep yourself from getting overwhelmed with deadlines and other responsibilities that keep you from you and one way to do that is to put everything on pause for just a few minutes a day.

Taking short breaks throughout the day helps rest your mind and body, keeps you from overexertion and could even help you cut back on all those cups of coffee. If you have a busy schedule, try penciling in your break time. It can be as easy as using your Metabo Time to unwind as you walk outside to enjoy your snack under a shady tree, journaling or even fitting in a quick office workout. These few minutes alone could be just what you need to re-energize and bring peace back to your chaotic day. Not only will you feel better, but you’re boss will be happy to see you motivated, re-invigorated and ready to take on the tasks at hand.



H3 Recipe: Tomato Bruschetta



1 1/2 cups Roma tomato, 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

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