Archive for April 2012

Healthy Recipes: Meyer’s and Peach Topping on Whole Wheat French Toast

Meyer’s and Peach Topping 


4 Peaches, very ripe, sliced medium thickness

2 Tablespoons Brown sugar

3 Tablespoons Meyer’s rum

½ teaspoon Cinnamon

2 Tablespoons Pecans, chopped (optional)


  • Preheat sauté pan on medium heat.
  • Add sliced peaches and brown sugar
  • Once peaches and brown sugar heat and sugar dissolves, add the rum and cinnamon
  • Let the rum reduce and stir occasionally.
  • Serve warm over low fat ice cream, whole wheat pancakes or French toast.
  • Pecans if wanted can be added at the very end.

Chef’s Note:  If more liquid is needed, add 1 cup of apple or pineapple juice.  If more calories are available for your breakfast you can add 1 tablespoon of unsalted butter to the recipe. You would add the butter at the beginning to sauté your peaches.  Another option would be to add ¼ cup of sugar free maple syrup instead.

Number of Servings: 6

Serving Size: 1/3 cup

Calories: 90

Fat Grams:  1 (with the pecans)

French Toast


4 slices Whole wheat bread

1/2 cup Egg beaters

1 teaspoon Cinnamon, ground

1/4 teaspoon Vanilla extract


  • Combine egg beaters, cinnamon and vanilla extract into a medium-sized bowl.
  • Heat a non stick skillet or griddle and spray with canola oil. Dip each slice of bread into the batter
  • Place battered slices on skillet or griddle. Lightly brown on each side.
  • Serve 1 slice with Meyer’s Peach Topping.

Number of Servings: 4

Serving Size: 1 slice

Calories: 55 (Peach topping not included)

Fat grams: 2



Healthy Grilling Pt. 2


I’m glad everyone enjoyed part one in my healthy grilling series. If you missed the post, check on this healthy grilling link. Now that you know what temperature and how to season your meat, let’s talk about the grill itself. Grilling time and flavor can vary depending on the type of grill you have. Here are some tips on how to get set up using the specific types of grills.

 Charcoal Grilling:

    1. Pick a charcoal such as Kingsford
    2. Purchase lighter fluid
    3. Depending on the amount being grilled, always make sure you have enough charcoal to create a nice bed of heat.
    4. Give yourself enough time for the charcoal to heat up before trying to grill. 
    5. Ideal for all types of grilled items: fish, meats, vegetables, tofu and fruit.
    6. Warning: Can be messy after charcoal is burned down.
    7. Warning: Temperature can’t be adjusted on charcoal grills.

 Gas Grilling:

  1. Preheating the grill is still ideal, but perhaps only 20 minutes time is needed for preheating.
  2. Once grill is hot, you can start grilling.
  3. Gas grilling is cleaner than charcoal grilling but you don’t get as much of a grilled flavor.
  4. Ideal for all types of grilling items.
  5. Temperature can be adjusted on gas grills.

 Electric Grill:

  1. Needs plenty of time to heat up, perhaps 30 minutes depending on age of electric grill.
  2. Grids need to be cleaned after each use, as the debris left from the food won’t clean off as easily as they do on the grills mentioned above.
  3. Any types of grilling items can be done on such equipment but depending on the grill, it may take longer than other types of grilling.

I’ll leave you with another recipe to try out on the grill. These Teriyaki Pork Tenderloin Kebabs bring some variety to your grilling party!



Friday Fitness: Got Milk? Make That Chocolate Please

Here’s a throwback post from Adam Martin on the best thing to consume after your workout. Would you have guessed chocolate milk? You’ve always heard that milk is good for strong bones – but did you know that chocolate milk is good for you too?!  According to Fitness Director, Adam Martin, chocolate milk is the best choice for a post-workout snack!  Here’s why:

There are three important things that must be properly replenished after a moderate to intense bout of exercise.  The first, water, is essential to muscle contraction and overall performance.  Make sure to consume 8 ounces of water before exercise, at least 8 ounces for every hour during exercise and another 8 ounces after exercise.  Ideally, you should weigh almost the same post-exercise as you did prior to the start. 

Secondly, carbohydrates are our body’s energy source.  They provide the needed fuel for subsequent bouts of exercise and physical activity.

Finally, protein is used to rebuild and replenish damaged muscles fibers in the recovery phase post exercise.  So, what is the best source of water, protein and carbohydrates? Fat Free Chocolate Milk!  In a recent study – fat free chocolate milk out-performed numerous commercial sports drinks and post-exercise drinks that you would find at your local GNC.  Those who drank chocolate milk post-workout showed increased skeletal muscle protein synthesis, a sign that muscles were better able to rebuild.  Keep in mind if weight loss is your goal; be sure to pay particular attention to calories.  Eight ounces of fat free milk chocolate milk can quickly add up to 150 calories or more.



Is Gluten Free The Way To Be?

First it was fat free, then it was carb free, now it’s gluten free. Is gluten free just the latest gimmick or really an important health and nutrition issue? The answer is both.

For the one out of a hundred people in the U.S. that have celiac disease, gluten free foods are literally a life saver. Celiac disease is a digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. Those with celiac disease cannot tolerate gluten, even in minuet amounts. Gluten is a protein that is found in thousands of foods made with wheat, rye and barely as well as everyday products such as medicines, vitamins and lip balm. Symptoms include abdominal pain, diarrhea, bloating, fatigue, bone or joint pain, depression or anxiety, missed menstrual periods and left untreated can cause serious long term consequences. Celiac disease must be diagnosed by a physician, so make an appointment if you are experiencing these symptoms.

If diagnosed with celiac disease you must eliminate gluten form your diet. Most pastas, cereals and grain products are made with wheat, wheat flour, rye and barely and should therefore be avoided. Fortunately “gluten free” products made from potato, rice, soy, amaranth, quinoa, buckwheat or bean flours are increasingly available, making the gluten free diet more palatable and easier to follow. Since “plain” meat, fish, rice, fruits and vegetables do not contain gluten they can be safely eaten. Oats can be eaten in small amounts as long they are not contaminated with wheat gluten during processing. Some people, while not diagnosed with celiac disease, have similar symptoms and may benefit from limiting their exposure to gluten.

The gimmick side of gluten free comes from the belief that foods with gluten are bad, and if it is “gluten free” it must be healthy. First of all, whole grain products made from wheat, barley and rye can make a very positive contribution to a healthy diet and there is no reason to exclude them unless you have celiac disease or you experience the symptoms described above when consuming them. Secondly, there are many gluten free products that are not healthy or nutritious. Food companies are now making gluten free versions of cakes, cookies, muffins, doughnuts, brownies and other junk foods. While it is not bad for someone with celiac disease to enjoy an occasional gluten free treat, a gluten free cookie or brownie is still a cookie or a brownie. If because of the “halo” effect, you give yourself the permission to eat more gluten free snacks than you would eat the regular version of those snack, gluten free could be part of the problem not the solution.

For more information on celiac disease, contact the Celiac Disease Foundation at For information on digestive disorders in general, visit the National Digestive Diseases Information Clearinghouse website. at




Lyle’s Path to Losing 100 Pounds

Last week, Lyle Orr visited Hilton Head Health and gave a presentation on his path to adapting a healthy lifestyle. One year ago, Lyle gave this Get H3 Inspired testimonial and since then has taken off on his weight loss journey. Watch parts 1 and 2 of Lyle’s presentation below and you will truly be inspired.

Part 1


Part 2


To view his entire presentation, visit the official Hilton Head Health YouTube channel or check out other features on Lyle’s weight loss success:

Lyle’s orginal H3 video testimonail on YouTube

Lyle’s Sharing Success blog post




Managing Social Drinking

One challenge to weight loss or weight management that our guests frequently bring up is pressure to drink at social gatherings. The pressure is either direct, with friends or family offering you a drink, or indirect when you feel tempted to drink while being around others who are drinking. It’s important to strategize how to handle these situations because calories associated with alcohol add up fast. Just one 4oz cocktail averages 175 calories and a 5oz glass of wine has 100 calories.

When trying to maintain a healthy lifestyle, unmonitored social drinking is one of the fastest ways to get derailed. With that said, a good plan and a few tips allow you to enjoy time with friends without alcohol taking center stage.

  1. Before you go out, ask yourself how you want to feel when the afternoon or evening is over. Connect with your personal intentions. It creates an acknowledged expectation for yourself.
  2. Before going out, calculate the possible calories from the drinks you intend on having. That way, the numbers are in your head and drinking more than desired will require you to recalculate. It’s a simple mind trick that helps.
  3. In the event that someone offers you a drink, and you previously had decided to abstain or reached your limit, say “no thanks” without hesitation. Be simple and firm with your response. Don’t use long explanations that prolong the conversation because this often increases social pressure. Also, look people directly in the eyes when declining a drink.
  4. Have non-alcoholic drinks always in hand if you’re abstaining or as “drink spacers” between drinks if you want to limit the amount you drink.
  5. Keep track of every drink if you’re cutting back so you stay within your limits. Bring a food journal and write down each time you have a drink. This will force you to stay accountable.
  6. Ask for support from others to cope with temptation. Let them know that you are cutting back the alcohol for health reasons and you could use support in your efforts.
  7. Plan an escape if the temptation gets too great. Remember, your environment can be a powerful determining factor in your success. Sometimes, it’s necessary to change your environment to stay on track.
  8. Focus on the conversation at social events. Being an active listener takes effort and moves the emphasis of the evening away from alcohol consumption.
  9. If your social circle hosts a lot of alcohol-related events, suggest planning other events on occasion that do not involve alcohol.


Healthy Recipes: Pan Seared Tuna with Avocado Salsa

Avocado Salsa


 2 Tablespoons Avocado, cubed

1 Tablespoon Roma tomato, chopped

1 Tablespoon Red onion, diced

1 teaspoon Cilantro, chopped

1 teaspoon Lime juice

1/4 teaspoon Salt

To taste Pepper


  • In a medium bowl mix together the avocado, tomato, onion, and cilantro until well mixed.
  • Season with lime juice, salt and pepper.
  • Serve and enjoy!                      

Number of Servings: 1

Serving Size: 1/4 cup

Calories: 40

Fat Grams: 3


Pan Seared Tuna (or Salmon)


2, 4 ounce Tuna fillets Or any other type of fish

1 teaspoon Olive oil

Pinch Salt and pepper



  • Preheat oven to 375˚F.
  • Preheat sauté pan to medium high heat.
  • Add olive oil.
  • Season salmon filets with salt and pepper.
  • Sear each salmon filet on hot sauté pan for about 4 minutes; do not touch the salmon for at least 2 minutes while it’s cooking! (If cooking ahead, simply sear each side and then finish cooking in the oven and follow remaining directions.)
  • Then place the pan in the oven.
  • Bake for about 15 minutes.
  • Serve with your favorite sauce like our Avocado Salsa.

Number of Servings: 2

Serving Size: 4 ounces

Calories: 190

Fat Grams: 7



Coaching Corner: Life Wheel

There is a certain rhythm to life. There are ups and downs, times when we feel pulled in one direction or the other. Think about the gravitational force of the moon. As the moon orbits around Earth, the gravitational pull influences and changes the tides. The same can be seen within our lives. All of the situations, people and events within our lives pull us in many different directions and like the tides we can be high is some areas and lower in others.
Healthy balance of life and activities is something that many of us seek out but have found to be elusive. Sometimes we can control the things that draw us out of center, other times we cannot. But we can be mindful of the imbalances within our lives and develop strategies to addresses the sources of pull.
Below is an activity I call the Life Wheel. It is circular diagram with 7 domains. These 7 domains offer a visual representation of our lives and the balance of influences and strengths that we have in this moment.
On a scale of 1-10, rate how you are doing in each one of these domains currently. A rating of 1 indicates that you are completely out of balance in this one domain, a rating of 10 indicated that this area is under control and you are confident in your efforts. Draw a line where you fall on that 1-10 scale for each area. You will find that the line will be bumpy, it will not be in the same area for each domain, and that’s alright! This exercise is designed to raise awareness on what areas we may require some attention and concentrated efforts. Try it out; see what the balance in our life looks like!

Life Wheel Example



Step by Step: How to Cut an Onion

Onions are full of flavor, affordable, and nutritious! Here are 8 easy steps to achieve proper and safe knife skills while dicing, mincing or chopping onions.

  1. Cut the stem and the root off.
  2. Cut the onion in half from stem to root. Be careful the skin can be slippery.
  3. Now, that it is halved. Peel off the outer layers of the skin.
  4. Move your fingers out of the way and turn the onion so the root end is on the cutting board. Make your knife cuts perpendicular to the cutting board without cutting all the way through the onion. Thinner cuts will result in smaller dice; thicker cuts for larger dice.
  5. Grip an onion half firmly, curving the fingertips away from the knife like a bear claw for safety. Slice evenly following the natural grooves of the onion.
  6. Gripping the onion and keeping your fingers curved away from the knife, slice across the onion in parallel cuts.
  7. When the onion becomes unwieldy to grip, turn the remaining portion face down on the board and continue cutting.
  8. Repeat for the second onion half, chopping the onions from the last few cuts to make even dice.

Read the rest of this entry.



Friday Fitness: Take it to the X

As many of you, H3 in-house guests, alumni and blog followers, have recently heard…we now have TRX! So, what exactly is all the buzz about? What is the TRX? And, how can it benefit you?

TRX is a suspension trainer. It stands for “Total Resistance eXercise”. It’s a performance training tool that is extremely portable and accessible for all fitness levels.  It’s functionally ideal as it simply utilizes bodyweight and gravity for all exercises.  This enables you with hundreds of exercises: exercises that can be “amped-up” and or exercises that can be scaled for any fitness level or training goal. To get a better understanding, the three principles that rule all TRX movements/exercises are below:

For most standing movements, positioning your feet closer to the anchor point will increase resistance and heighten the challenge. Stepping farther away from the anchor point will decrease resistance and make movements easier to execute.

For ground-based movements, moving your feet away from the anchor point will increase resistance and heighten the challenge. Moving your feet towards the anchor point or behind the anchor point will decrease resistance and make movements easier to execute.

In general, performing movements with a narrower base of support or unilaterally (using just one arm or just one leg instead of both arms or both legs) will increase the challenge of TRX movements. The wider your base of support, the more stable you will be during TRX movements and the less challenging they will be to perform.

With TRX bringing a whole new element to HHH fitness, this fitness Friday we challenge you to try something new. If your local gym has TRX, possibly enlighten yourself with a PT session. I guarantee after 30 minutes you will be hooked!



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