Archive for December 2012

Healthy New Year’s Eve Recipe: Champagne Sorbet


3 cups Champagne

1 cup Sugar

1 Tablespoon Corn Syrup

1 ½ cups Grapefruit juice

¼ cup Lemon juice, fresh squeezed


  • Plan ahead and freeze an ice cream bowl the night or day before making your sorbet.
  • Put champagne, sugar, corn syrup and zest into a saucepan.
  • Bring to a vigorous boil to dissolve sugar.
  • Then mix in grapefruit and lemon juice.
  • Chill completely. 
  • Once completely cool, which should take about 2 hours in the refrigerator, place in an ice cream freezer bowl and turn until thick and semi frozen.
  • Place the sorbet in a metal bowl or pan and let freeze for at least 4 hours before eating.
  • Use a one ounce scoop for each serving and garnish with lemon or grapefruit peel.


Serves: 24

Serving Size: 1 ounce

Calories: 46 calories

Fiber: < 1 grams

Carbohydrates: 4 grams



A Season of Presence, Not Presents

We are full on in the holiday season. Presents are being given, you are debating taking down decorations now or in a week, and you are looking forward to the last few holiday parties with friends. During this most wonderful time of year let me ask: is your focus this season on Presents or Presence? How often do we run through the holiday season shopping, cooking, attending parties, get togethers, family gatherings, giving presents, leaving us feeling like we are doing well to “survive the holidays?” In keeping with the spirit of the season and focusing on being mindfully present in our lives, let’s take back this time of year and choose not to survive but to thrive.

Right now we are focused on what we can give to others. That is a wonderful mindset and something we should hold onto all year round. But it is also important to shower yourself with love and care. Here are a few FREE suggestions of gifts to give yourself during this season of spending.

  • Time: Gift yourself 10-15 minutes during your day to be silent. Leave the journal at your side and spend time in quiet reflection. With no expectations, allow your mind to quiet and your soul to rest.
  • Forgiveness:Failing is as certain as sunsets. Our greatest glory is not in never failing, but in rising up every time we fail.” –Ralph Waldo Emerson

Is there something that you need to forgive yourself for? What can you learn from that experience as you rise up and continue forward?

  • Self Love: Take some time and fill out this Self Love Letter from my Self Care lecture here at H3. Take some time to connect with all of the reasons why you are awesome!
  • A Sense of Humor: He (she) who laughs, lasts. A good laugh can do amazing things to clear out the darkness. Smiling (even when you do not feel happy!) can change your outlook. Remember, every passing moment is the opportunity to turn it all around.

Are you thinking about New Years Day coming up? Are you stressing about writing New Year resolutions and making this year the best yet? Check out this great blog post written by Lisette last year, she offers a new perspective on looking at the New Year.



The History of Champagne: From the Devil’s Wine to drinking the stars – The ultimate transformation

From Laura McCann, Dining room manager & in-house wine expert. Laura will be featured on H3Daily once a month to share her vast wine knowledge. It is part of the Hilton Head Health philosophy to consume alcoholic beverages only in moderation in order to maintain a healthy diet and lifestyle.  

We are close to toasting the New Year and our heads are dancing with all of our resolutions; so while you lift a glass of your favorite bubbly and look ahead to the transformations your life will be taking in 2013 think of the story of Champagne:

The Champagne we know today started as what is now a happy accident. The region of Champagne, which is in the high northwest of France; has been producing wine since the time of the Romans – but the wines of Champagne were often thin, highly acidic, pinkish wines made from pinot noir (think biting into a tart apple) – hardly the stuff that could compare to the famous Burgundies to the south. 

The people of Champagne were desperate to prove they could make wines worthy of the kings that were crowned in the Cathedral of Reims.  But alas, the grapes in Champagne were in an uphill battle to become worthy delicious reds.  One, it is COLD in northwest France so the grapes must struggle to ripen and it is a ripe grape that gives us luscious fruit.  Second, the region of Champagne is a crossroads of northern Europe and this makes it a great pathway for invading armies including Attila the Hun; and war never does good things for grapes.  Lastly, after the wine was bottled and laid to rest in the cool Roman chalk caves to age, they would tend to freeze before fermentation was complete.  In the spring, with the warming temperatures, fermentation would resume and thus bubbles were born; however, these bubbles led to very unstable bottles – imagine flying corks and exploding bottles (fun fact – you are more likely to be killed by a flying champagne cork then by a poisonous spider bite). So these wines of Champagne were dangerous, mad and even called the devil’s wine.  Not a promising start.

Enter one monk, Dom Perignon, he was the cellar master in Hautvillers, it was he who ultimately gave birth to some of the best methods for producing today’s champagne, from blending and stronger bottles to the invention of the Spanish cork.  The blind monk is oft credited with discovering champagne, probably not true; he in fact spent his life trying to eradicate the bubbles.   In the early part of the 1700’s, Philippe Duc d’Orleans came to the French throne and France was thrown into an extravagant decade with fast young women and gay men, where the pursuit of pleasure was the call of the day and nothing went better with this pursuit then the popping of Champagne corks; but champagne was still scarce, unstable and hard to get ahold of so it was Royalty and people of means who had access to the real stuff.  Time and the Industrial Revolution, along with the help of the Veuve (widow) Clicqout, created better and more stable means of producing the effervescent beverage. 

So champagne, with its branding firmly in the hand of those looking to have good times, and its ties to the lustful courts of France and its scarcity had managed to go from a looked down upon wine to the pinnacle of all brands.   So as you are contemplating your journeys in the new year and wondering if you can make all of the changes you want to in life take time to toast yourself with a glass of bubbly and remind yourself that the golden nectar you are sipping also had humble beginnings before becoming the true star it is today.

You may ask what should you be drinking?

If you are really treating yourself go with Krug or one of France’s other big boy houses: Tattinger, Veuve Clicquot, Piper-Heidsiek; or of course Dom Perignon.

You want to treat yourself but save your wallet:  Grower’s Champagne; The big houses of champagne buy their fruit from 15,000 farmers in France and several years ago these farmers realized they could save the best fruit from the vineyard,  sell the rest and make some spectacular bubbly  at $30 to $40 a bottle.

Want to buy from the States: I highly recommend Schramsberg Brut Rose – but ask your local wine shop for their delicious recommendations.

Want to toast the little milestones along the way: Explore the world of Spanish Cava’s and Italian Prosecco’s .  They don’t have the cache of French Champagne but they do have deliciousness just the same and they are extremely wallet friendly.



Friday Fitness: Healthy Holiday Cleanse

Yesterday, you read about Adam’s gratifying experience with Yoga and today I’d like to share a simple practice to help you get started on your Yoga journey. Now that we have all indulged in some of our favorite holiday delights, it’s time to cleanse the body. This Yoga Twist flow will help revitalize your body and leave you feeling energized and refreshed. So grab your Yoga mat or towl and follow the 5 minute practice below.



Update: My 1-Month Yoga Journey

If you frequent H3Daily you know a couple weeks ago I publicized the pact I’d made to participate in yoga for one full month. This was the first time that I’d ever taken more than a single class in a week. I admit, there are some revelations I’ve had concerning yoga that now make me a believer.

1. Your golf game will noticeably improve

I’d venture to argue that you’d see athletic improvements in any sport with a month of yoga. I’ve played golf three times in the past month and can see significant improvements in my core flexibility and strength. In addition, my balance is trending upward.

2. I’m sleeping much better

In November, I was waking up one or two times a night and in the morning I’d have a nagging back ache that only a lengthy warm shower could remedy. But, now I’m sleeping through the night and waking up feeling refreshed. The shavasana, known in layman’s terms as meditation, increases Alpha wave production in the brain. Picture the relaxed state a monk is able to maintain. These neural impulses help the brain and body relax.

3. I’m part of a new community

Yoga isn’t just about what you can do on your mat, it’s more about how you connect with others off of it. I’ve been practicing at Jiva Yoga Studio here on Hilton Head and they have an amazing community of like-minded individuals who are welcoming and helpful.

4. I can comfortably touch my toes

A month ago I couldn’t believe that before my third decade of life I wouldn’t be able to touch my toes. Sure, I could lunge toward them and possibly scrape the surface of my big toes, but now I can actually grab the bottom of my foot without bending my knees. As we age, flexibility plays an extremely large role in the health of our spine. If you can’t comfortably reach down and touch your toes without bending your knees you’ll likely have back pain far before you could’ve ever expected.

5. It’s not nearly as intimidating as I had imagined

I envisioned being lost in a room of pretzel twisted bodies. Boy was I wrong. There are lots of different levels in a typical yoga class and modifications are plentiful. Sure, there are times I feel a little out of my element, but getting out of your comfort zone is an important part of yoga. If we are always comfortable then we’re never going to improve.

So, it was definitely worth it! I’d encourage all of you to try yoga for just one month. I have a feeling that you’ll get hooked too



Get H3 Inspired by Win

I knew very little about Hilton Head Health (H3) before signing up for a three week stay early in 2012—only that a friend had been there some ten years earlier and that she did pretty well. So I didn’t expect much beyond a horrible time. Wrong. Very wrong. It turned out that I had a fine time, met a bunch of nice people and lost 12 pounds.

The campus is very attractive. It’s composed of one central low rise college campus-like building in a residential setting surrounded by golf courses and lagoons. Not a hospital! I was assigned to a two bedroom attached condo about a quarter of a mile away from the main building that I found charming and comfortable.

I had no immediate medical issues. I just wanted to focus on losing weight and the core of the weight loss program is simple and turned out to be just right for me.

First, the food is very good. H3 goes to a lot of trouble to provide very nice meals, nicely served and amply sized. You are served enough not to be hungry yet nice enough not to be resentful. I was not tempted to go “off the reservation” out of a sense of deprivation.

Second, there is no compulsion. This is not boot camp but a paradise for people who like exercise. There are scores of classes; however, I didn’t do any of them. I hate exercise. Instead, I walked along the beach and shaded golf courses some five miles each day with no pressure from H3 to do anything else.

What did I learn? I’ve lost 18 pounds since my stay at H3. So I must have taken something away. I learned that you should prepare or order food the way you want to eat it—just eat less of it. Doing so will allow you to enjoy all your favorites without falling in the resentment trap. Also, find some daily activity you can do, not something the other guy likes to do. H3 helped me figure out what worked best for me so I encourage you to do what works best for you too.




Happy Holidays from H3!

Wishing you a relaxing holiday! Caption this image in the comments!




Healthy Recipes: Roasted Tomato Basil Sauce over Chicken Meatballs

Chicken Meatballs


1 ¾ teaspoons Garlic, Minced

¼ Onion, minced

¼ cup Parmesan, fresh, grated

¾ teaspoon Salt, kosher

¼ cup Flat leaf Italian parsley, chopped

1/8 teaspoon Black pepper

1pound ground chicken

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 sized bowl. Add egg, parmesan cheese, salt, pepper and parsley then mix well.
  • Add chicken and mix gently with hands just until combined.
  • Form into 1″ meatballs or 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 heat with warmed sauce.

Number of Servings: 4

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

Calories: 180

Sodium: 560 milligrams

Carbohydrates: 2 grams

Fiber: 0 grams

Protein: 25 grams


Roasted 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



Food Focus: Flaxseed


The Background

Flaxseed is actually one of the first foods in history to ever be cultivated & domesticated.  Yes, this does mean 5,000 years ago people were using flaxseed for nutritional and medicinal purposes.  Four tablespoons (30 grams) of ground flaxseed contains the following:


Calories 150
Protein 4 gms
Fat ~12 gms(6 gms in plant omega-3 form)

*plant form of omega-3 must convert in our bodies to EPA and/or DHA

Carbohydrate ~8 gms
Dietary Fiber ~8 gms*Caution: consuming 5 or more T. per day may have laxative effect
Excellent source Magnesium, Manganese, Thiamin, Fiber (soluble + insoluble)
Good source Selenium
Other Lignans100-800 times more than other seeds


The Benefits & Research

As of right now, many of the health claims, such as lowering risk for heart disease, can’t be 100% conclusive in the research world. However, the compounds found in flaxseed do show promising results in numerous studies.  For example, the plant estrogen found in flaxseed (lignan) and flaxseed oil in animal studies have been shown to slow tumor growth, particularly in the colon, prostate and breast, as well as decreasing inflammation markers in the body.

Most Americans consume plenty of omega-6 fatty acids, but our omega-3 fatty acid intake is not quite up to par (10:1 to 30:1 ratio).  Having a high ratio of omega-6 to omega-3 fatty acids can actually reduce the amount of plant-omega 3 conversion (see above*).  Years ago, humans were following a 1:1 to 2:1 ratio…this isn’t quite a shocker since our food supply has greatly changed.  Bottom Line: 

2-4 T. of ground flaxseed and/or 1 T. flaxseed oil would be a great addition or substitution to your typical meal plan to increase your fiber and plant omega-3 fatty acid intake. 

Different Forms/Sources & Uses

Forms:  whole, ground, flaxseed meal (some oil is removed), flour and oil.  Whole flaxseed doesn’t have the ability to be broken down and utilized in our bodies—ground flaxseed or flaxseed oil is what you want to find. 

Products/Sources:  breads, cereals, crackers, energy bars, mixes, muffins, pastas, snack foods, breakfast foods such as waffles & pancakes, eggs  & other fortified foods.  Try our very own Super Smoothie recipe or adding ground flaxseed to your next bowl of oatmeal or homemade muffins. 


Keep ground flaxseed in an airtight container in the refrigerator up to 30 days or up to 4 months in your freezer.  According to the Flax Council of Canada, some studies suggest ground flaxseed can be stored up to 300 days without losing its nutrition benefits…what to do??  Store in your freezer :-)

Resources:  American Institute of Cancer Research, Academy of Nutrition and Dietetics, & Flax Council of Canada

Check out Chef Karla’s Tips in Tiny Seed…Big Benefits for more information.



The Sound of Fitness Enthusiasm

As your avid fitness guru, I wholeheartedly aspire daily to motivate you- inspire you- and help to reshape your experiences with fitness! Ideally, I hope to make your fitness experiences better, more enjoyable and more rewarding. “Motivation,” also reasoned as enthusiasm, comes in many shapes, forms and methods—and is essential to adhering to any exercise regimen. For today’s blog post we can label “music” as our fitness “enthusiasm”! Not only does music help to put that extra pep in our step, it also adds a “Fun” element to Fitness—and generally speaking, enthusiasm stems from an intention of fun!

Therefore, all year long, I’ve been seeking, adding and sharing some of my favorite fitness songs with you; holding an open space for you to gather some enthusiasm through music. Today I ask YOU to share your favorite and/or motivational tunes with me. What does your fitness enthusiasm sounds like? What are your top ten favorite fitness songs of 2012, and/or of all time?

Note: Below, you will find the top ten songs “Fitness Magazine” deems as the “Most Motivating” for 2012, as well as the “Top Ten Workout Songs of All Time”.

Top Ten Motivating Workout Songs:
1. “Stronger Than” – Pete Yorn
2. “King of Anything” – Sara Bareilles
3. “Impossible” – Shontelle
4. “Rockstar 101” – Rihanna
5. “Take My Breath Away” – Michael W. Smith
6. “Waves of Change (Kaskade Mix)” – Samantha James
7. “Sure Fire Winners” – Adam Lambert
8. “Secrets” – OneRepublic
9. “Waka Waka (This Time for Africa)” – Shakira, featuring Freshlyground
10. “Forget You” – Cee Lo Green

Top Ten Workout Songs of All Time:
1. “Get Down Tonight” – KC and the Sunshine Band
2. “Rock and a Hard Place” – The Rolling Stones
3. “Dancing with Myself” – Billy Idol
4. “Eye of the Tiger” – Survivor
5. “Burning Up” – Madonna
6. “Beat It” – Michael Jackson
7. “Walk This Way” – Run-DMC
8. “Strike It Up” – Black Box
9. “Seven Nation Army” – The White Stripes
10. “Stronger” – Kanye West



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