Archive for July 2014

Healthy Recipes: Patatas Bravas

At Hilton Head Health, the Healthy Kitchen aims to create healthy recipes that are not only delicious and healthy meals but easy to prepare and able to fit into almost anyone’s healthy diet plan. Whether your goal is aimed towards weight loss or wellness, the healthy recipes from the Healthy Kitchen are sure to help get your health and healthy diet plan on the right track! Seeing as our weight loss program and wellness program are geared towards being as personalized as possible, we  make sure that we offer many healthy recipes that are also allergen friendly recipes. We have a myriad of gluten-free recipes, soy-free recipes, and dairy-free recipes. Such as this Patatas Bravas recipe which is scrumptious, gluten-free, soy-free and dairy-free! For a complete healthy meal, pair the Patatas Bravas with our Chateaubriand and roasted vegetables recipes. Enjoy!

Gluten free, soy free, dairy free healthy recipe for Patatas Bravas


16 Potatoes, Red Bliss, quartered

1 T Olive oil

2 T Flaxseed mayonnaise

1 T White wine vinegar

1 tsp Garlic powder

1 tsp Paprika

1 tsp Smoked Paprika

1 tsp Chili powder

1 tsp Cumin

¼ tsp Salt


  • Preheat oven to 450 degrees.
  • Bring large pan of salted water to a boil.  Add potatoes and cook until tender, but not falling apart.
  • Drain and let cool, transfer to plate or tray.
  • Toss potatoes in olive oil. Spread potatoes onto a sheet tray.
  • Roast potatoes until crispy. (About 30-40 minutes)
  • Mix together vinegar, paprika, smoked paprika, garlic powder, cumin, chili powder, salt and flax mayonnaise sauce in bowl.
  • Pour the mixture over the potatoes and serve hot.


Servings: 4

Serving Size: 1/2 cup

Calories: 160

Fat: 5.5 grams



Fitness Friday: The H3 Wave Plank

At Hilton Head Health weight loss camp and health spa, we help our guests achieve their weight loss and wellness goals by creating a personalized weight loss program and wellness program for a healthier, better lifestyle through fitness, cooking classesnutrition education and stress management. While all these factors are important in helping our Guests with their individualized weight loss goals and new wellness paths, we also want our Guests to have fun while they reach their goals and carve out their new paths. Adding an extra element of fun not only helps vary workouts to make them more challenging, but it helps make the entire experience that much more enjoyable. After all, your trip to our weight loss camp and health spa is a fun getaway!

Following an interval training workout earlier this week, our Guests participated in what we like to call the “Wave Plank”. It’s just like “the wave” you see or do at a sporting event but there’s a little twist. Our Guests did the wave while posed in plank position! Not only is this a fun way to mix up a sometimes monotonous exercise, but adding the extra movement of lifting ones arms can help strengthen the core and make the workout that much more effective.




H3 16-Mile Biking Adventure

Our top priority here at Hilton Head Health weight loss camp and wellness retreat is providing the tools to create a path to help our Guests reach their personalized weight loss and wellness goals through our weight loss program and healthy lifestyle, wellness program. Alongside that interest, we want to make sure our Guests have an amazing time and take home life-enhancing experiences. We offer a variety of excursions, adventures and amenities such as cooking classes, spa treatments, zip-lining, and more. Most recently our Guests participated in a 16-mile bike ride, navigating nearly the entire span of the beautiful Hilton Head Island with H3 Guide Alex Santa and H3 LOSE Well Coach Jeremy Crawford. Our Guests enjoyed breathtaking scenery and completed a task that called for endurance and showcased their improved fitness levels.

Guests participating in a bike ride adventure around Hilton Head Island at Hilton Head Health  Weight Loss Camp and Health Spa



Guests ride bikes around the Island



Smiling Guests participating in a bike ride adventure around Hilton Head Island



Guests participating in a bike ride adventure around Hilton Head Island



A smiling, and happy Guest participating in a bike ride adventure around Hilton Head Island



Hilton Head Health weight loss camp and health spa guides and guests pose for a picture after their bike ride around Hilton Head Island



Hilton Head Health weight loss camp and health spa guides and guests pose for a fun picture after their bike ride around Hilton Head Island



We certainly had an amazing time biking around the beautiful Hilton Head Island with some of our Guests!

What was your favorite fitness adventure that you partook in during your weight loss program or wellness program at Hilton Head Health weight loss camp and health spa? If you haven’t booked your trip to Hilton Head Health yet to improve your fitness, nutrition and wellness and jump start your weight loss, what fitness adventure are you looking forward to?



Nutrition: The Dangers of Caffeine Powder

Here at Hilton Head Health weight loss camp and health spa, we know there are dozens of  fad dietary products out there being advertised to the general public daily. With the promise of quick weight loss, it’s easy to be persuaded to use these ineffective or even unsafe products. However, we advocate food and nutritional education for all our Guests while they are reaching their personalized weight loss and wellness goals at our weight loss camp and health spa. With the proper education and gained confidence, our Guests can make the best decisions to maintain their newly founded or improved fitness level, healthy lifestyle and maintained weight loss.

Though we focus heavily on weight loss and wellness achieved through healthy habits rather than quick fixes, not all weight loss advocates can say that they do the same. Legend has it that tea was discovered by Chinese Emperor Shennong  in 3000 B.C. when tea leaves accidentally fell into some boiling water, and so began our love affair with caffeine. According to Wikipedia, 90% of North Americans consume caffeine daily. In small amounts caffeine is not toxic and can even be beneficial. At the very least, for many, caffeine can increase alertness and provide an energy boost. Mounting evidence suggests that small amounts of caffeine (not more than 400 mg, the amount in 4-8 oz cups of regular coffee or 8 cups of tea) might even lower the risk of some chronic diseases.  Unfortunately, we were recently reminded that if a little of something is good,  more is not necessarily better.

Until the recent overdose death of an Ohio teenager, I had never heard of powdered caffeine. Legally and easily available, powdered caffeine is so potent that as little as a teaspoon can be fatal. Logan Stiner, a healthy 18-year-old athlete and prom king died on May 27, 2014. The official cause of death was listed as seizures and cardiac arrhythmia brought on by caffeine overdose. The medical examiner determined that Logan had taken more than a teaspoon of the powder. The recommended dose is 1/16 of a teaspoon. A 23-year-old British man also died of caffeine overdose in 2010 after ingesting 2 spoonfuls of the  powder.

Caffeine powder has caught to attention of the FDA and it released this statement on July 18, 2014 regarding the matter.

The FDA advises consumers to avoid pure, powdered caffeine.  Powdered caffeine is a powerful stimulant and very small amounts may cause accidental overdose – just one teaspoon of pure caffeine is roughly equivalent to the amount in 25 cups of coffee. Because it is very difficult to accurately measure powdered pure caffeine with common kitchen  measuring tools one be easily consume a lethal amount. Symptoms of caffeine toxicity or overdose can include rapid or dangerously erratic heartbeat, vomiting, diarrhea, stupor and disorientation, seizures and death.

It is marketed as a performance enhancer for weight loss and muscle development. The FDA recommends that parents of teenagers be on the lookout as they are most likely to be drawn to these products because of their perceived benefits.

If you are wondering why the FDA would allow such a potentially dangerous substance to be available, the fact is that they have no control over what dietary supplements are brought to the market. The Dietary Supplement Health and Education Act of 1994 (DSHEA) states that the manufacturer of a dietary supplement or dietary ingredient is responsible for evaluating the safety of the product before it is marketed. (sounds like the fox guarding the hen house) The FDA is responsible for taking action against any unsafe dietary supplement product after it reaches the market. According to  Daniel Fabricant  of the FDA, “with dietary supplements, there is no pre-market approval, once a product is on the market, the burden is on the FDA to prove the a product is unsafe”. That proof comes a little late for the family of Logan Stiner.

The video below, provided by ABC News, gives more information about caffeine powder, the FDA and safety measures.

ABC News | More ABC News Videos

We hope that you continue to avoid quick, unhealthy fixes like caffeine powder, and continue to lose weight and achieve wellness the healthy way as taught at our weight loss camp and health spa. Why do you think it’s important to avoid quick fixes?



Healthy Recipe: Chocolate Kahlúa Mousse

In the H3 Healthy Kitchen at Hilton Head Health weight loss camp and health spa, we believe you can treat yourself without cheating yourself. With the right health recipe and a balanced diet, you can satisfy your sweet tooth and savor healthy dessert recipes. This rich, cool mousse is a healthy dessert that’s delightful with fresh fruit. Enjoy all the chocolate goodness you crave with less fat and calories.

Chocolate Kahlua Mousse Healthy Dessert Recipe


¼ cup Unsalted butter

1 shot Kahlúa

1 tsp Vanilla

¼ cup Cocoa powder

1 cup Sugar

1 each Egg yolk

4 each Egg whites

1/8 tsp Cream of tartar

1 cup Fat-whipped topping


  • Remove egg whites from your refrigerator.
  • Melt the butter in a sauce pan over medium heat.
  • Add in the Kahlúa, vanilla, cocoa powder and 1/2 cup of sugar; whisk until the mixture is smooth.                           
  • Add in the egg yolks, whisking constantly.
  • Bring to a slow boil and then remove from the heat and cool.
  • Whip the egg whites, the other 1/2 cup sugar and cream of tartar until soft peaks form.
  • Fold the chocolate mixture into the egg whites; gently fold in whipped topping.
  • Scoop 2 oz of the mixture into a bowl and refrigerate until firm.


Servings: 6

Serving Size: 2 oz

Calories: 160 kcal

Fat: 6 grams

Whether you’re working towards a wellness or weight loss goal, we hope that you enjoy this healthy dessert recipe!

What was your favorite recipe that you learned in the H3 healthy kitchen?

And if you haven’t yet attended our weight loss camp and health spa, what’s one dessert that you would love to learn how to make into a healthy dessert recipe?




Here at Hilton Head Health, we’re committed to helping individuals create a personalized experience to reach weight loss and wellness goals both here at the facililty and back at home. Summer is in full effect and we understand your schedule is as busy as ever. Meetings, pick up the kids, dinner and a hundred other items on your to-do list. Before the summer passes you by, take advantage of an H3 Summer Wellness Weekend Sale, between now and July 31st and save 20%!  Our Wellness Program includes a stay in a private villa, unlimited access to fitness classes, healthy meals, health education and so much more! A Wellness Weekend is just what you need to kick start a healthy lifestyle and reboot your body.

Come and learn why Hilton Head Health has been chosen as the nation’s premiere weight loss resort, and wellness retreat.

Wellness Weekend Sale, Wellness Retreat Sale, Wellness Program Sale, Weight Loss Porgram

Learn more about the pricing and details of our wellness program that will help you kick start your weight loss and/or healthy lifestyle here!




Fitness Friday: H3 TRX Workout

Here at Hilton Head Health, we strive to provide the  most challenging and exciting workout routines to help our Guests reach their personal weight loss and wellness goals with our weight loss program and wellness program. When you try new fitness equipment and throw in different variations to your normal routine,  it can help you stay motivated to keep up your new, healthy lifestyle. Today, we have a full body TRX workout to help you get one step closer to your fitness, weight loss and wellness goals.

For the best results, perform 3 sets of 15 reps of each exercise.

1. Squat – Lower Body

2. Row – Upper Body

3. Lunge  – Lower Body

4. Push up – Upper Body

5. Sit ups / Planks – Core

Here’s a video to show you the best techniques for each exercise using the TRX straps.

We hope that you enjoy your TRX workout! What was your favorite new workout that you tried at Hilton Head Health during your stay participating in our weight loss program or wellness program?



Coaching Corner: How to Stop Making Excuses

At Hilton Head Health weight loss resort and wellness retreat, we focus on helping you lose weight and live a healthy lifestyle through a personalized process tailored to your needs. This process includes fitness classes, nutrition classes and education and forming a mind body connection with one’s self, and varies from person to person.. However, one common denominator that many people share and need to overcome is making excuses. We aim to teach you how to stop making excuses and live your healthiest life today. So how do you get started?

Let’s break the process down and look at the Appreciative Inquiry

Appreciative Inquiry Definition: A technique that puts focus on the positive aspects of our lives in order to give leverage over or to correct the negative ones. It’s the opposite of ‘problem-solving; which starts with the negative.

Appreciative Inquiry Purpose: When approaching a problem with a positive mindset, you become more open-minded and willing to try new ideas and suggestions. When approaching a problem with a negative mindset, you become more-narrow minded and more likely to shut out new ideas and suggestions (making excuses).

Too often we invest our time and energy into analyzing the things we can’t do and making excuses. We spend our time looking back at what went wrong and overanalyze our failures. This process is the fertile breeding ground where excuses are born; these excuses hinder our ability to reach our weight loss and wellness goals.

How do you feel about yourself when the theme of your vocabulary is CAN’T? How has that word helped you on your journey to success thus far?

Maybe there are things right now that you simply cannot do but wish you could. Perhaps you have dreams of being the healthiest, best, happiest, most successful version of you that you can possibly be, but you believe that you are being held back due to:

  • Your time
  • Your genetics
  • Your job
  • Your finances
  • Your family
  • Your social network
  • Your physical limitations
  • Your injuries
  • Your illness
  • Etc…

The reality is, yes, these are indeed real variables, and some of them will never change. However, the root of the problem never lies in what these variables are, but rather, how you approach them. The above variables only become excuses when you decide in your mind that they are. It’s not what you say that counts, it’s how you say it. Words are vehicles that drive your beliefs. Why not chose the most effective vehicle that leads to victory?

The above list could be a list of excuses… OR… it could simply be a list of variables. Just by its very nature, an excuse will never be a vehicle to success. When embarking on a journey where success is important to you, do yourself a favor. Stop making excuses! Simply make yourself aware of the variables.

However, before you even approach these variables, practice the technique of Appreciative Inquiry (AI). AI can be broken down into 5 parts: Define, Discover, Dream, Design and Deliver.

How to Stop Making Excuses

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Define: Define the topic that’s important to you. (Ex: Healthy Lifestyle, Weight Loss, Wellness)

Discover: Discuss what the best of the best would look like, sound like and feel like. (Ex: Good balance between social life, work life, fitness, healthy meals, family time, alone time, hobbies). Remember to be as specific as possible! (Ex: Fitness: Walking at least 10,000 steps every day and having 6 meals/day. Breakfast lunch and dinner with a metabo-meal between each one. I have hobbies that I enjoy and I get to spend quality time with my family. A life that looks like Bob Wright’s life.)  

 Dream: Imagine the possibilities of the ideal. Ask yourself questions like:

  • What does my ideal-self look like?
  • What lifestyle is my ideal-self living?
  • What does my ideal-self feel like?

Design: Imagine the possibilities of the realistic. Think about a time when you really felt like, “I CAN”. Ask yourself questions like:

  • How have I been successful in the past?
  • What am I doing well now?
  • What qualities do I have that can help me be successful?
  • What lifestyle would or could I ideally and realistically live in the future?
  • What small goals can I set right now to lead me in the right direction?
  • What variables do I need to take into consideration?
  • How can I overcome these variables?

Deliver: Follow through with the actions from the small goals you created. (Ex: I see my ideal-self walking 10,000 steps/day, 7 days/week. Right now I realistically see myself walking 10,000 steps/day, 3 days/week and that is what I am doing.)

By following these steps, we hope it puts you one step closer to stop making excuses and living your healthiest life today!



Wellness Wednesday: Four Steps to Finding Motivation

Here at Hilton Head Health weight loss resort and wellness retreat, it’s our passion to help you achieve your long term weight loss and wellness goals through nutrition and fitness education and training which are taught in our weight loss program and wellness program. However, we also believe that achieving your dreams and goals ultimately comes from within yourself and your own motivation. That’s why we take a strong focus on helping you grow your self-awareness and understanding your mind body connection.  What we’ve come to find in our nearly 40 years of experience, is that you cannot start the next chapter of your life if you keep re-reading the last one. Take the initiative today. Get intrinsic with yourself and ask, how will changing your fitness and nutrition habits benefit your life? Are you ready? Why now? What are the advantages and disadvantages these choices? Are you willing to make sacrifices for this decision?

Now, are you still in?

If not, revisit those questions above and create your vision. Going through with a plan that has purpose and personal meaning to you establishes the initial motivation.

Finding Motivation to reach your weight loss and wellness goals

If you are still in, check out these tips to keep yourself motivated and help you achieve your weight loss and wellness goals.

  1. Leave yourself quotes around your house. Sometimes we need to be reminded that good habits don’t happen after just one day of practicing. Place little post-it notes wherever you need a quick pep talk: in the bathroom, on your ceiling above your bed, on your kitchen counter, refrigerator, microwave or night stand. Wherever you need the most motivation. Try some of these H3 favorites: “Don’t give up.” “Think about why you started.” “You don’t have to be great to start, but you do have to start to be great.” “Eat well, move daily, hydrate often, sleep lots and love your body.” “Stay strong, you’re worth it.” or “Don’t give up what you want most for what you want at the moment.” 
  1. Keep a picture of yourself on your fridge or the mirror in your room or bathroom. This can work in two different ways:
  • Find a picture in which you desire to look like again. When looking at it, do you sometimes think “Wow, I don’t know how that happened? If only I actually looked like that again!” Take that photo and post it somewhere you will see it often. Having that visual can be motivating and keep you on track towards your goal.
  • Or find a picture which you do not desire to look like again.  Sometimes individuals are more motivated by seeing pictures. “I never want to look like that again,” or “I never want to take another picture looking like this.” Take this photo and put it up, reminding you of the image you want to change and the direction you are moving away from.
  1. Keep track of your progress. Accountability is one of the best ways to find motivation and stay motivated. Stay on track by recording the workouts you are doing, writing down or inputting what you’re eating and even adding pictures to recall your emotions and progress. One way I find helpful is by creating a blog to record what I did, what I ate, how I felt. then sharing the blog with others. You are 50% more likely to adhere to exercising when you have a buddy (doing it alongside you or meeting you to workout). When you are held accountable, you become more aware and responsible for what you do, eat, and feel like. This keeps you on target.
  1. Tell your family/roommates/friends about your plans.  When they know, they can help. Sharing your goals, progress, the reasons behind your motivation (whether they be wellness or weight loss related) or even your blog to keep your friends and families, engaged in your work. By understanding your goals, your friends and family can become better supporters and motivators.

Try one of these tips or even a combination. Find what keeps you motivated and stick with it. Ultimately it is your goal, your body, your decision to get healthy, achieve weight loss, wellness, and live a healthy lifestyle.

What keeps you motivated?



Healthy Recipes: Roasted Beet Salad with Candied Pecans

Nothing is better than a fresh salad in the summertime. This H3 Healthy Kitchen Roasted Beet Salad with Candied Pecan is light, delicious and easy to make. Enjoy it with a tall glass of cool water to make this a healthy meal that will help you reach your weight loss and wellness goals.

Roasted Beet Salad Healthy Recipe

Roasted Beet Salad


2 cups Roasted Beets, golden and purple (2 each)

1 small Onion, sliced, caramelized

1 T Extra virgin olive oil

1 cup Arugula, fresh

2 T Candied pecans, chopped

2 T Citrus vinaigrette


  • Preheat oven to 400°F. Trim greens from beets. Cut off and discard stems. Coarsely chop leaves and reserve. Wrap each beet in foil. Place beets directly on oven rack and roast until tender when pierced with fork, about 1 hour and 30 minutes. Cool for 15 minutes.
  • Peel beets then dice into 1-inch cubes. Place in a medium bowl. While beets are roasting, make salad dressing and set aside in refrigerator.
  • While beets are roasting, caramelize onion by adding 1 T. of olive oil to a heated non-stick pan.  Cook onions down for at least 20 minutes until golden brown.
  • To compose each salad, add 1/4 cup of each golden and purple beet onto a small salad plate.  The fresh arugula can be underneath or mixed within the beets.  Add 1 T caramelized onions, 2 chopped candied pecans (see recipe below) and 2 tsp of the Citrus vinaigrette. Enjoy!

Candied Pecans


1 cup pecans

3 T Sugar


  • To make candied pecans, heat oven to 300° F.
  • Spray baking sheet with cooking spray.
  • In small mixing bowl, add 1 cup pecans with 3 T of sugar.
  • Lay sugared pecans on baking sheet and bake until pecans are golden brown and sugar has caramelized (20-30 minutes).  Can be made 4 days in advance.


Servings: 4

Serving Size: 1 composed salad

Calories: 110 kcal

Fat: 6 grams

I hope that you enjoy this delicious salad, and continue to incorporate more healthy meals, healthy recipes and healthy habits into your life to live an all around healthy lifestyle.

What’s your all-time favorite summertime salad?



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