Archive for November 2011

Get H3 Inspired – Barbara Basel

Barbara in Hilton Head, 2009

Flying back to New Jersey from Kansas, I was reading a magazine and came across an article on the best places to kick start your weight loss program.  Up to that point, I had tried every weight loss program but continued to be on the weight loss rollercoaster; I was unfit, overweight and very unhappy.  In other words, I needed help and Hilton Head Health seemed like it was just the ticket. 

In making the decision to visit H3, I had to overcome my fear of exercising with other people.  Exercise classes were not my cup of tea, but group exercise was far less scary than living with diabetes for the rest of my life. 

To my relief, the staff and clients were non-judgmental and I quickly realized that we all shared the same goals, strength and weaknesses making yoga classes not as terrifying as I feared.  I had two wonderful roommates and by the end of our two week stay, the new guests thought we were sisters. 

I was amazed that after two weeks, my cholesterol and blood sugar readings were in the healthy ranges – I am convinced it was all thanks to the “eye opener oatmeal.” 

Upon returning home, Bob’s messages about being committed to making a change, “if nothing changes, nothing changes,” and making “unwise, better or best” choices have helped me to me navigate the challenges of over-working and emotional eating. 

My biggest challenge was to keep up with strength training at home but I found a class at my gym that helped me to stay motivated. In addition, I hired a trainer in Princeton too so I can continue working on the Pilates Reformer.  I never would have thought that I, being afraid of group fitness before attending H3, would now not only feel comfortable in group fitness classes but would enjoy them so much that they have now become an intricate part of my new healthy way of life.

Best of all, I love returning to my new home at H3 and am looking forward to my fifth year in the near future. 

Barbara Basel – Painsboro, NJ



3 Ways To Burn Off That Thanksgiving Feast

I’ll admit it, I went a little overboard on Thanksgiving Dinner.  With the turkey, gravy, stuffing and sides I might have gobbled down the equivalent of two quarter pounders.  But, fear not!  It’s time to eradicate those pesky fat molecules heading straight to the hips and thighs!  Grab a family member, pick one of the three activities below and get to work!

  1.  Boot camp Your Way to Calorie Demolition 
  2. Hit a CrossFit WOD
  3. 4 minute Tabata crunches




Transform Thanksgiving Leftovers

Thanksgiving is always that perfect holiday filled with all your favorite comfort foods, family and never ending leftovers! :-)

Transforming those leftovers into some healthier and lighter meals is easier than it seems. Here are a few tips:

Extra turkey breast can be turned into turkey Caesar wraps in a whole wheat tortilla, H3’s Caesar dressing, romaine lettuce, tomatoes, and a side of fruit.

Turkey and mashed potatoes can be turned into a turkey and wild rice chowder using the potatoes as your “cream” and your thickening agent.  Use low sodium chicken stock and lots of carrots, onions and celery to bulk up your fiber.

How about that gravy….perhaps you thin out the gravy with water or maybe even more low sodium vegetable or chicken stock and use it for a future sauce like chicken marsala or add lemon to it and make it a picatta

Cranberry relish can be turned into a spread for your sandwiches on rye bread or even in a vegetable turkey wrap with light mayonnaise and sprouts.

How about that stuffing… perhaps you add that to butterflied pork tenderloin and use that as your stuffing, then sear the pork tenderloin and roast!  Tada!  New dinner item!

Vegetable casseroles can be used in a pureed soup….but you may be thinking well I didn’t make the casserole very healthy.  That’s okay, simply dilute the casserole with lean stock and add more vegetables to increase your fiber content. Using lean stock helps spread out your calories but should still have great flavor!

No matter the leftover, just get creative I am sure there is a way to reuse without it feeling boring!

Hope you all had a great thanksgiving and you’re not still feeling full! :-)



Gratitude from H3


Noun: The quality of being thankful; readiness to show appreciation for and to return kindness.

With food to prepare, family in town, football games and preparing for Black Friday, it’s easy to blow right past Thanksgiving and its true meaning.  This is one of my favorite holidays because there is so much love and care surrounding it.  I always strive to force some time into this busy season to reflect on all my blessings.

Yesterday, as the management team of H3 gathered for our weekly meeting, I asked each one of them to share what they are most thankful for because that also allows me to learn and appreciate what they value most.  I would like to take a moment to share my own gratitude list, as well as those of my fellow team… and of course encourage you to do the same!  Here goes:

Gratitude from H3:

Robert Moore, President – I am thankful for my health, my family and for the privilege of living in a beautiful place. When I left my home of thirty years to come to H3, I joined a loving, caring and talented family—I am very grateful that I have the opportunity to know the wonderful staff and Guests of Hilton Head Health.

Adam Martin, Fitness Director – I am thankful for our guests’ commitment and trust.  They constantly give it their all and take to heart the principles we are preaching.  I am also thankful for our team of coworkers and their compassion, diligence and desire.  We have the best collection of talented health professionals in the world!

Tim Lucas, Controller – I am thankful for my children, the health of my immediate and extended family, and very fortunate to be part of a special organization on a beautiful island.

Jen Welper, H3 Executive Chef – I am thankful for strong connections with family and friends, a job that I’m truly passionate for, and the talented, inspiring people I work with on a daily basis at H3 and in the newCulinaryArts Center.

Kelly Hillyer, Marketing Manager – I am thankful for my health, friendships, my family (I am so truly blessed that my mom & sister are also my best friends), and the H3 Guests who continue to inspire me.

Ben Brown, VP of Facilities – I am thankful for my beautiful wife, my family, a strong team at H3, the opportunity to travel and for the successful completion of theCulinaryArts Center.

Allison Adams, Front Office Manager – I am grateful for my spiritual health, family and friends, and the opportunity to be a part of all that H3 stands for. 

Jessica Lynn, Director of Program Development – I am grateful for the wonderful experience of motherhood; the dedication of the staff surrounding me to deliver the most compassionate service to our Guests; and the opportunity to witness the motivation for change, hard work and dedication our Guests have to pursue their Best Selves.

Your turn!  Take a moment to share your gratitude with us – you may have just the words someone needs to hear on this Thanksgiving Day!

Happy Thanksgiving from Hilton Head Health!



Turkey Day Recipe Countdown: Pecan Pie

No matter how you say it, Peacan Pie is a Thanksgiving classic, but did you know that just one a slice of pecan pie can pack in a whopping 500 calories? This year, try using this lower calorie recipe and enjoy this holiday treat guilt-free!


1 cup Brown sugar

¼ cup White sugar

½ cup Water

2 Tablespoons Arrowroot (for thickener)

1/3 cup Egg beaters

2 each Eggs

2 Tablespoons Butter

1 teaspoon Pure vanilla extract

½ teaspoon Salt

2 cups. Pecans, chopped

 Pie Crust

4 ounces Butter, unsalted, cold

4 ounces Fat free cream cheese, cold

¼ cup. Sugar

1/8 teaspoon Salt

¼ teaspoon Baking powder

1 Tablespoon Apple cider vinegar

4 Tablespoons Ice cold water

2 cups Flour

¼ cup Flour, for rolling out pie crusts.



  • Preheat oven to 375° F.
  • In mixing bowl, with paddle attachment, mix all ingredients.
  • Sprinkle clean counter with a small amount of flour.
  • Roll dough out on counter, large enough for a 9” pie pan. This dough recipe should make enough for three pies. Make sure dough is not too thick.
  • Once you have rolled out the dough, it will more than likely be a 14 x 14 circle. There will be lots of extra dough.
  • Then place the large rolled out dough over the pie pan. Press dough down into pie pan, to make a good fit. Cut off excess dough that drapes below the edge of the pie pan. Leave enough dough so that you are able to fold and crinkle along the edges.
  • Once you have cut the extra dough off roll that dough back into another ball and repeat if you are making multiple pies. Otherwise freeze.
  • Crinkle the pie dough around the edges of the pan to make a nice design for your pie. Then place in refrigerator to chill for about 15 minutes.

 Pecan Filling:

  • In medium sauce pot, mix sugars and ½ cup of water. You are making simple syrup.
  • Bring sugar and water to low boil.
  • Mix arrowroot or cornstarch with cold water, about 2 tablespoons.
  • Whisk cornstarch or arrowroot slurry into the low boiling sugar mixture.
  • Whisk until thickened. If after 5 minutes the sugar syrup is not thickened make slurry.
  • Then pull off heat, mix in salt, vanilla and pecans.
  • Let cool to about room temperature.
  • Then whisk in eggs and egg beaters.
  • Fill chill pie crust.
  • Bake in oven for approximately 50 minutes or so. The center should be slightly jiggling.
  • Cool pie completely then enjoy alone or with non fat cool whip.

 *Chef’s Note: A traditional pecan pie may have over 500 calories per 1/8 slice! This pecan pie is still a little higher in calories and fat, but definitely the ‘better’ choice. To reduce calories even more, use all egg beaters in place of the eggs, plus take out the added butter. Pecan pie is a seasonal treat, so it’s OK to enjoy your slice on Thanksgiving Day!

 Number of servings: 12

Serving size: 1/12 of the pie

Calories: 290

Fat: 16



Load Up On Experiences, Not Stuff

With Black Friday just around the corner, we all have our minds on shopping for our loved ones. This year, consider purchasing something that will last past the latest trend or the upgraded version. This year, give a gift that is meaningful and will leave a lasting impression.

In the blog post “Buy More Experiences and Less Stuff,” the writer poses this question:

Which of these two types of spending do you think makes you happier, purchases that are made with the primary intention of acquiring

A) a life experience: an event or series of events that one lives through, or

B) a material good: a tangible object that is kept in one’s possession.

According to the post, when thousands of Americans were asked this question in a poll, 57% said experiences make them happier. (Carter & Gilovich, 2010).

Sometimes we forget the value of experience and quality time and become overly consumed with “things.” That’s it, they’re just things, which too often become piles of stuff. At Hilton Head Health, we hear people say all the time that this was the best investment they’ve ever made or that their trip was an unforgettable experience. Sometimes we don’t take the time to let these words really resonate and feel the power of an event so significant.

Here are a few reasons why people prefer experiences over tangible objects:

  • Experiences improve with time because they tend to take on new meanings in our minds, but things just tend to get old.
  • People mentally revisit their experiences more than things they’ve bought (Van Boven & Gilovich, 2003). So experiences keep providing pleasure long after the event itself.
  • Experiences resist unfavorable comparisons because each is unique. Things, though, are easy to compare unfavorably because they’re similar to other things.
  • Also, because experiences tend to be unique, we adapt more slowly to them and adaptation or habituation is the enemy of happiness (Nicolao et al., 2009).
  • Experiences tend to be social and social events (generally) make us happy. Things are often not that social.

 So as you make your list of all the people you need to buy gifts for this year, and even when considering what you’d like to treat yourself with, invest your money in something that will create a lasting experience and skip the material goods.



Turkey Day Recipe Countdown: Spiced Pumpkin Mousse


8 ounces Fat free cream cheese

16 ounces Whipped topping, sugar free and dairy free

1/2 cup Confectioners sugar 

1/2 cup Pumpkin, unsweetened

1 teaspoon Cinnamon

1/4 teaspoon Ginger, ground

1/4 teaspoon Cloves, ground

1/4 teaspoon Nutmeg, ground


  • In a mixing bowl, mix cream cheese, sugar, pumpkin, cinnamon, ginger, cloves and nutmeg until smooth.
  • Fold in thawed whipped topping.
  • Refrigerate, freeze, or continue to make a Spiced Pumpkin Mousse Pie. 

*Chef’s Note:  This is great on its own or served as a Spiced Pumpkin Mousse Pie using the H3 Cream Cheese Pie Dough.  

Servings: 16

Calories: 80

Fat: 1.5 grams



Turkey Day Recipe Countdown: Sweet Potato Dauphinoise


4 each Sweet potatoes, medium sized, peeled, sliced thin

2 each Garlic cloves, minced

1 teaspoon Salt

¼ teaspoon White pepper

¼ teaspoon Nutmeg

1 ½ cup Skim milk

1 cup Egg beaters, or egg substitute

¾ cup Gruyere cheese, shredded


  • Preheat oven to 350°F.
  • Mix wet ingredients and seasoning in medium sized bowl.
  • In separate bowl using a mandolin or food processor slicer attachment, slice potatoes very thinly into bowl.
  • Then place potatoes into milk and egg mixture.
  • Mix well to see that each potato is coated.
  • Then spray small baking dish or casserole dish with non-stick pan spray.
  • Place ½ of the potato mixture in casserole dish.
  • Sprinkle half the amount of gruyere cheese over those potatoes. Then repeat with the rest of the potatoes.
  • Make sure to firmly press down potatoes to make them compact.
  • Place plastic wrap over casserole dish, be sure to keep it right up to the edges.
  • Then place aluminum foil over the plastic wrap, and be sure to conceal the plastic wrap.  (It will not melt.)
  • Bake in oven for about 35 minutes or until fork tender. 


Number of Servings: 8

Serving Size: About ½ cup

Calories: 130

Fat: 3.5



Minding the Gap

My days of late have been busier than I could have imagined. Don’t get me wrong, I’m not complaining. They are days full of gratifying work, connecting with people and sharing my experience, strength and hope. Lately, however, I have had to increase my personal commitment to practice what I preach. Most notably, I’ve had to mind the gap.

In the midst of these busy days, I have had to recognize and take advantage of the small moments when the universe is asking me to slow down and get present. You may not be aware of what these moments are but they look a lot like this…being on hold with the cable company, sitting at a long red light (otherwise called a GOOCHER by my kids), standing in any line that doesn’t seem to be moving, or being stuck in traffic on the highway. These are usually moments when our jaw clenches, we repeatedly look at our watch and expletives are freely forthcoming.

These are the precise moments when it’s time to acknowledge that we are being asked to slow down or stop. We can’t seem to find time for it ourselves, so the universe steps in. They are little gifts waiting to be acknowledged with a small meditation, a prayer of gratitude, a mindful exercise involving the senses or getting out of our head by being of service to others.

These moments, or gaps, can add to our stress levels or can help us to “reboot.” When we focus on things we are grateful for while sitting at a long red light, we experience joy instead of anxiety. When we focus on our breath while sitting in traffic, we sooth our spirit and feel peace in a situation we have no control over. When we call a friend in need to inquire about their wellbeing while waiting in line for Black Friday shopping, we trade our frustration for compassion.

With the holidays quickly approaching, many new gaps await. Just think of all the mindfulness exercises you can do while waiting in line during Christmas shopping! Tis the season to focus on gratitude during the hustle and bustle. Don’t forget to receive the gift of the gap.



Turkey Day Recipe Countdown: Green Bean Casserole


8 cups Green beans, cleaned and cut into 1 inch pieces

2 cups Cream of mushroom soup (Healthy Request) or H3 Cream sauce

1 cup Skim milk

½ teaspoon Salt

Pinch Pepper

1 teaspoon Onion powder

1 cup Panko crumbs (Japanese bread crumbs)

2 Tablespoon Parsley, fresh, washed, chopped fine

1 Tablespoon Butter, unsalted


  • Preheat oven to 350˚F.
  • Place all cut green beans in mixing bowl.
  •  In smaller sauce pan, warm H3 cream sauce or healthy request soup and add skim milk or soy milk.
  • Warm sauce and season with salt, pepper and onion powder.
  •  Lightly spray a 9×9 casserole dish with pan spray.
  • Then add cut green beans to casserole dish.
  • Pour “cream” mixture over green beans.
  • Wrap casserole dish with plastic wrap and foil, and bake for about 20 minutes.
  • In another bowl, melt butter and mix with panko crumbs and fresh chopped parsley.
  • After casserole has cooked for 20 minutes, sprinkle panko mixture over the top of casserole for an added crunch and color
  •  Bake in oven for about 15 minutes or until panko crust is golden brown


Number of servings: 9

Serving size: 1/9 of pan

Calories: 80 calories

Fat grams: 3



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