Archive for February 2012

Spice It Up!

Healthy food does not have to be bland or boring! Give it some love and add seasoning of any sort. I like using fresh herbs because of the quality of flavor it adds to my food. Think of things such as grilled chicken breast, but with fresh thyme, pepper, salt, and a squeeze of lemon. Mmmmm, sounds a little more exciting than good ole grilled chicken. What about making baked chicken parmesan and adding oregano, basil, thyme, garlic, salt and pepper. Mmmmmm even better.

Now let’s think about some smoky sautéed shrimp with cayenne pepper, paprika, oregano, onion powder and garlic powder. And maybe a pinch of salt, nothing bland about that combo is there.

Give your food the love it needs for you to love it back! Using various spices and herbs can make a huge difference in your typical healthy steamed vegetables. Making a brown rice pilaf, could be jazzed up with scallions, onion powder, fresh thyme and a little salt and pepper. Using a mixture of fresh and dried is always okay. Remember the benefit of using fresh over dry is the quality of flavor. Make sure that you add dry ingredients at the beginning of cooking and fresh toward the end. Things such as thyme, rosemary and sage, can be added in the earlier stages as they are slightly tougher herbs.

So go ahead and give your food some love and spice it up a bit. Here are some of my favorite seasonings!
Fresh: Sage, thyme, rosemary, dill, basil and cilantro
Dried: Onion powder, garlic powder, cayenne powder, paprika, cumin, coriander, basil, oregano, sage powder, lavender, chili powder and nutmeg

The best way to learn is to try, so give it a shot and write down what you do every time, you might become a seasoning master!
Have fun and give that healthy food some love!



Friday Fitness: Fitness from A-Z

Do you ever feel stuck in your 8-15 reps, 2-3 set routine? If so here is a new workout for you that is inspired by one of my favorite quotes! Remember variety is what keeps us interested, mix it up and get creative! Are there any other alphabet inspired exercises that you can think of? If so post it!

P.S. Some of these exercises can be great to do with your kids!



Aloha, H3!

Well, as many of you have guessed, I am in Hawaii, specifically the Big Island. For those of you who have never been here (like me prior to this trip), it is everything you have heard about and more. If you are wondering what has been my favorite thing so far, it’s tough to say. The competition is stiff: snorkeling next to Capt. Cook’s grave, gazing at the cliffs of Pololu, body surfacing at Hapuna Beach, or lunch with my beautiful wife on Valentine’s Day at a mountaintop ocean view cafe. Ok, lunch with my wife wins, but it’s all been great!

The snorkeling trip was a close second. It started a little rocky when, as I fell back into the water from the boat, I somehow lost my snorkel. Not one minute before Capt. Cathy asked us to be very careful because the owner of the boat was getting upset because novice snorkelers were losing his equipment. Fortunately, Robert dove down and retrieved my snorkel. Yes Robert Moore, H3’s CEO felt the need to chaperone us. As a 30 year resident of Hawaii, he not only planned the trip for us he has been our personal tour guide. It’s great to have a local’s perspective to help us navigate through all the options. But back to snorkeling…breathtaking, crystal clear water, thousands of tropical fish including the beautiful Humuhumunukunukuapuas, the state fish of Hawaii.  As some of you might know, I love to fish!  So at first, I was on a quest to find the biggest fish in the cove. I was frantically searching when I thought of Lisette’s class on the importance of mindfulness or “being in the moment”. This was not the time to look for the biggest fish, it was the time to savor the moment and take in the unbelievable underwater scenery.

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Where’s Bob?

We’re on the hunt for Bob Wright! Last year we celebrated 30 years with the “Wright Stuff” for Bob Wright’s 30th anniversary with Hilton Head Health. During the celebration, Bob was given a trip to…. well, if we told you that wouldn’t be much fun. Based on the clues and pictures below, let’s see if you can guess where in the world Bob Wright is!? Join in on the fun by posting your guess on the Hilton Head Health Facebook page and stay tuned for a special post from Bob Wright in… you thought I was going to ruin the surprise?

Where in the world is Bob Wright?

  • Pupu Platters are considered a specialty of the area.
  • The highest record temerature is 96° F and the lowest is 54° F.
  • It’s home to the longest city in the world.
  • It’s the former home of one of our H3 Team Members.

    Gorgeous View


Muscle Man!



Don’t forget to check out tomorrow’s post from Bob Wright on location!




For Chocolate Lovers

As many of you know, chocolate is my weakness. In honor of Valentine’s Day, the one day a year when I will allow myself to eat chocolate guiltfree, I’d like to re-visit a post from Amber Schadwick on the health benefits of chocolate. Remember to use moderation, not to deprive yourself and to stay focused on your goals. Happy Valentine’s Day!

Today chocolate is used to satisfy a sweet tooth. However, recent research highlighting the health benefits of chocolate might just enlighten and persuade you to explore the world of chocolate a “bite” more!

Much of the recent research suggests that the consumption of chocolate, in moderation, may help prevent high blood pressure, improve heart health, and provide a bounty of antioxidants our bodies necessitate. But all chocolate is not created equal, and not all types of chocolate offer these health benefits.  So although your choice in chocolate bars can’t change the world, and they indefinitely should not replace other healthy food options, chocolate can be a healthy treat if you choose wisely.

The following is a cheat sheet for you to follow when “choc-ing it” up for your health!


Good for Your Health

Leave it on the Shelf

“70% Dark Chocolate”

“Milk chocolate”

Cocoa butter

Partially hydrogenated oil

Cocoa liquor

Natural or artificial color

Sugar or cane juice

Corn syrup


Milk, milk fat, or lactose

Cocoa powder

Dutch processed or Alkalized

Thick, tight wrapper

Thin wrapper or exposed to light

Glossy, dark or smooth texture

Blotchy, streaky or rough texture


Conventional (no distinction)




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H3 Recipe: Penne Pasta and Italian Meatballs with Tomato Basil Sauce

Just in time for Valentine’s Day, enjoy this romantic Pasta and Meatballs recipe with the one you love.

Italian Meatballs


1 ¾ teaspoon Garlic, Minced

¼ each Onion, minced

¼ cups Parmesan, fresh, grated

¾ teaspoons Salt, kosher

¼ cup Flat leaf Italian parsley, chopped

1/8 teaspoon Black pepper

1# Lean ground beef 93/7

1 Tablespoon Egg Beaters


  • Preheat oven to 350° F. In small saucepan, sauté onions and garlic; cook until tender, about 5-7 minutes.
  • Remove from heat and place in medium bowl. Add egg, parmesan cheese, salt, pepper and parsley then mix well. Add beef; mix gently with hands just until combined.
  • Form into 1″ meatballs or make them ¾ ounce meatballs by weight.  Bake for 10-15 minutes or until meatballs are about 145 degrees. Remove from oven.

*Chefs Note:Chill in refrigerator, then freeze. Freeze up to 3 months. To thaw, let stand in refrigerator overnight, or use frozen straight from the freezer and heated up in a sauce.

Number of Servings: 4

Serving Size: 4-6 meatballs (4oz total)

Calories: 180

Fat grams: 7


Tomato Basil Sauce


¼ cup Olive oil

4 each Garlic cloves, minced

½ cup Tomato concentrate

8 cups Diced tomatoes, canned

12 leaves Fresh basil

1 Tablespoon Sugar

½  teaspoon Salt

To taste Ground pepper


  • In a large saucepan, heat to medium low and warm the oil.
  • Add the garlic and sauté until lightly golden.
  • Stir in the tomato concentrate
  • Add the tomatoes, basil and salt.
  • Bring to a simmer and stir occasionally until the tomatoes break down.
  • Remove from heat and let cool slightly and then put in food processor or blender and process until sauce is smooth.
  • Make sure to taste sauce and adjust the seasoning if necessary.

Number of Servings:  15

Serving Size: ½ cup

Total Calories: 118

Fat Grams: 7



Sharing Success: Lyle Orr

I often ask guests, “What makes this important to you?”  Lyle, unwavering said, “This is for my kids, my wife, not to wear a seatbelt extender on an airplane; this is so I can change my life and then be compassionate towards others.” To narrow down the motivators and the vision is the first step, but would he translate this over? I had no doubt in my mind and here is his story…

Lyle Orr checked into Hilton Head Health in late April and stayed for the entire month. During his program, Lyle was a ball of energy that spurred everyone to push harder and motivated everyone alike in our patented Hilton Head Health Treading Class. His yips and yells could spook even the most fearless, but the fight and motivation he showed during his H3 Journey was rare and infectious. Day in and day out, Lyle would come into every fitness class and lifestyle lecture ready to work, ready to commit to a new way of living. After successfully losing 23 pounds and 8 inches there was no stopping Lyle, he signed up for the H3@Home Coaching.

To be honest, I wasn’t quite sure how he was going to do it. Leading a busy work life, caring for two kids, DJing on the weekends, finding time to spend with his wife Jess — Oh, and knowing he’d be flying to Fort Lauderdale every week, how was he going to make this work? Well he did and below are only a few of the incredible strategies he came up with dating, all the way back to his first day outside the H3 bubble.

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How To Make Gnocchi In 10 Easy Steps

Gnocchi (nyoh-kee) is a potato dumpling. Some people get intimidated when attempting a traditional Italian dish, but this dish is very easy to prepare and is one of my favorites!



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Friday Fitness: H3 Half

This Saturday, February 11th  is the Annual Hilton Head ½Marathon, 10K and 5K… and guess what?… H3 guests and staff will be there!

Therefore, this Friday’s Fitness Challenge is for you, H3 Alumni and H3 supporters, to support your H3 family. Whether you join us in running or walking a 5k (3.1 miles), 10k (6.2 miles), ½ marathon (13.1 miles) and or perhaps you just head to the gym to complete a treading workout– we challenge you to add some additional miles to your weekend regiment. Do this in energetic efforts to show your support for our runners and walkers tomorrow!

Please post your mileage below!… We want to know!!!



Strategies To Step Back Into Meal Planning

While meal planning is essential to weight loss or weight management, it can be challenging for many.  There is no single right way to meal plan and many factors affect how we do it and how consistent we are.  Our palettes change, life demands more time in other areas, travel, motivation, levels shift… whatever the reason, if we look at meal planning from an “all or nothing” approach, we will not find success.  Be realistic with your planning, even if that means starting with planning 2 meals for the week, because having success in that will only bolster your confidence to take on more the next week.  If you’ve been through our program, you may likely have attended my class where we work as a group to develop a 7-day meal plan.  Here are some steps to consider if a 7-day plan just seems too overwhelming for this coming week:

  1.  Break it down.  Start by just planning 3 meals for the upcoming week instead of all 21.  This allows for some flexibility with yourself but still moves you closer to your goal.  You might even surprise yourself and eat healthier for a few more meals as well.
  2. Develop a Routine.  Give your week a basic framework that might help guide your thoughts to specific meals.  For example:
    • Monday is Chicken Night – whether it’s grilled chicken, chicken parmesan or chicken marsala… it’s going to be chicken.
    • Tuesdays/Thursdays are Seafood night – one week might include H3 Shrimp Scampi and Salmon, the next week might be H3 Crab Cakes or Lemon Parmesan Tilapia.
    • Wednesday is Salad night – Steak Salad, Grilled Chicken Salad, Spinach Salad with Tempeh… whatever you choose, it’s going on a bed of greens.
    • Friday night’s “Where’s the Beef?” – Steak, lean burger, Spaghetti with meatballs… you get my drift.
    • Pizza Saturday and Wild Card Sunday – keep it fun on your weekend by making pita pizzas or even homemade whole wheat dough.  Sunday is your wild card to be spontaneous!
  3. Play “Go Fish” for meals out. Make a list of restaurants and what meals are “acceptable” to your healthy meal plan.  You could create a card for each meal.  When you choose, or need to dine out, select something from your cards.
  4. Remove and Replace. Identify 1-2 food choices that are contributors to an unhealthy plan and replace them with a healthy alternative.  Decide what your alternatives are now and make it something you can look forward to.
  5. Portions, Portions, Portions!  Get back into the habit of measuring.  Even if it’s still a “bad” food, know how much you are consuming.
  6. Write it down.  If at the beginning of the week you have every intention of eating healthy, and that always seems to fade mid week, you might forget all the healthy planning you did!  Don’t just plan in your head.  Write it down so you can refer back to it.  


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