Archive for December 2014

How to Stay Fit When You’re Snowed In

Is snowed piled so high you can’t get out the front door?  Don’t panic. These 6 tips will keep you fit and energized in the comfort of your own home.

1)    Do Body Weight Exercises: While it may be tougher to find motivation to exercise when you’re snowed in, this should not necessarily limit your options on staying active. One of the few things that will always be certain in your lifetime is that your body is always with you. Below are 10 body weight exercises that require only your body weight and the environment around you.

  • Air Squats
  • Wall Sits
  • Lunges
  • Push-ups/wall Push-ups
  • Dips with chairs
  • Supermans
  • Crunches
  • Hip Bridges
  • Single Leg Balance
  • Lying to a Standing

2)    Use your at home equipment: While a home gym may not always be your first choice, it definitely makes for a great excuse destroyer. On a rainy day, or in this case a snowy day, at home equipment can give you a wider variety of choices when it comes to working out inside. Below are 10 great pieces of home equipment options that take up very little space, and yet, are very versatile.

  • Resistance Band
  • Powerblock Dumbbells (adjustable: 5lbs – 70lbs/hand)
  • TRX Suspension Training
  • Step Aerobics
  • Jump Rope
  • Exercise Ball
  • Medicine Ball
  • Yoga Block
  • Yoga Strap
  • Kinetic (portable station to turn your outdoor bike into an indoor bike)

3)    Use an Activity Tracker: It is a recommended to get in 5 miles of movement each day of the week. The average human takes about 10,000 steps to reach that goal. Whether its walking to the bathroom, going up the stairs, or playing with your puppy, an activity tracker can help you accomplish this goal. Below are 6 different activity tracking options you could use;

  • Garmin Vivofit
  • Fitbit
  • Nike+ Fuel Band
  • Jawbone
  • Misfit Shine
  • Pedometer

4)    Have fun with a Motion Sensored Gaming Console: A new generation of technology has been growing over the past decade, specifically in the gaming industry. These gaming systems include physically interactive games including, but not limited to; dancing, working out, and sports. Below are three of the leading interactive gaming consoles you could use to stay active on a snowy day.

  • Nintendo Wii and WiiU
  • Playstation Move
  • Microsoft Kinect for the X Box 360

5)    Follow along to a Workout DVD: It can be hard sometimes to come up with something to do on your own at home. Having a Workout DVD to watch can make all the difference in the world. Workouts like P-90 X and Insanity being some the more popular ones. You can also find more great videos to on

6)    Check out our videos on our Youtube Channel: Hilton Head Health has a wide variety of different fitness videos that can provide fun workouts tdo indoors.



Top 7 Health and Fitness Trends for 2015

Hilton Head Health, America’s #1 Wellness and Weight Loss Resort, has been an industry leader since 1976.  We asked our fitness and nutrition professionals for a prediction of 2015’s Top Health and Wellness Trends.  What trends do you think will emerge in 2015?  Let us know if the comments.

7.)  H.I.I.T. (High Intensity Interval Training) Continues to Grow

High-intensity Interval Training has become mainstream in 2014, but will grow exponentially in 2015.  The exercise that alternates short intense movements with periods of less-intense recovery will become the preeminent form of cardio and strength training.  Our professionals think that it will rank with the likes of basic exercises like cycling, running and swimming in terms of popularity.  CrossFit and similar programs across the country, that make H.I.I.T. a large part of their regimen, will grow their followers.  Often comprised of only a few movements it can generally be done in a short period of time, making it ideal for those on the go.


6.)  Volumetrics – We eat with our eyes…

“Food is big! But let’s make it a good kind of big–using volumetrics,” says Chef Karla. Bulking up your favorite foods with delicious and nutritious vegetables will become all the fad. By practicing volumetrics our eyes will be pleased by the size of what’s on our plate and our bodies will be satisfied nutritionally. Everybody wins! Move over cheese, expect your pizzas to now have spinach, onions, mushrooms, peppers, and artichokes. The added vegetables will add volume to the slice of pizza but will actually fill you up with just one slice rather than 2 or 3 slices of cheese pizza.


5.)  “Boomers” will look for trendier versions of fitness

If you were born between 1946 and 1964 you’re probably sick of the “Silver Sneakers” chair aerobics routines.  Bob Dylan wasn’t kidding when he sang “Forever Young.”  The generation’s counterculture will reemerge in 2015.  The Boomers want alternatives to low-impact forms of exercise.  They’ve vowed to spend their “Golden Years”  taking active and adventurous vacations.  So, don’t be surprised in January  if you see a 60 year old women bench pressing next you in boot camp class.


4.)  Leftovers will be lifesavers

New and creative ways to reuse last nights dinner will be all the rage on the most popular food blogs. Sautéed vegetables will become vegetable strata, and mashed potatoes will become potato gnocchi.  In order for this to work Chef Karla says to “plan ahead and prepare the majority of your food in the beginning of the week.  Such as on a Sunday; chop vegetables, grill off extra chicken breasts, and cook quinoa.  Then think about cross-utilizing your prepped foods; grilled chicken can turn into a grilled chicken Caesar wrap for lunch another day.”


3.)  Fitness/Wellness apps will be the most-used “fitness tool

Every iPhone with iOS 8 is now running a 24/7 analysis of your movement.  And the collection of wrist or hip mounted activity trackers is growing daily.  The health tech revolution is in full swing.  Next year’s conversation at the water cooler will be about how many steps you’ve travel or calories you’ve burned, rather than last night’s prime-time elimination singing show.


2.)  Locavores: Everyone is going local!

Farmer’s Markets, CSA (Community Supported Agriculture) Programs, locally manufactured beers and wine. It is trendy to be local! Enjoy this yummy trend, when food is local, it tends to be higher in nutrition content because it is fresh and seasonal. Local foods will add nutritional variety to your diet too, eat with the season and you will see a variety of fruits and vegetables on your plate throughout the year.


1.)  “No Sugar Added” will be the next big-food marketing trend

A national dialogue concerning food addiction will take place based on all the growing evidence on the addictive nature of sugar and it’s destructive qualities.  “I predict that people will start making a conscious effort to cut sugar out of their diet,” says H3’s Wellness Counselor Lisette Cifaldi.  In 2014, Hollywood started the movement.  The lobbyist won’t be able to hold back the onslaught in 2015 from consumer groups forcing food makers to start cutting back on the use of sugar.



Two New Services Offered at the Indigo Spa


indigo spa

Treating the body is critical to a healthy, energetic and beautiful life. An Indigo Spa body treatment at Hilton Head Health is an experience of intensely pure, certified organic ingredients generously delivered from Red Flower, Naturopathica and Skin Authority with techniques evolved from the world’s richest healing traditions. Each treatment is executed with a sense of ceremony and a meaningful purpose, made extraordinary by the multi-layered effects that are so unique. Indigo Spa massage offerings include escapist journeys with layers of rare, exceptionally sourced ingredients, treatments that take the mundane to the memorable and therapeutic massages that deeply heal. We’ve added two more restorative treatments to complete our spa menu:

After Sun Therapy 50 Minutes

Reduce the effects of too many rays. The skin is gently purified with a hydrating blend of sea algae and silk extract blended with yuzu and mimosa flowers. A lymphatic Phytopower Masque is applied to the body and face to reduce redness and skin irritation and improve cellular regeneration to prevent peeling and even the skin tone. This treatment closes with a cooling and delicate application of ocean lotion to heal.

Fit & Firm Transformational Facial 50 minutes

This European-inspired facial incorporates a sugar cane AHA resurfacing and an individually chosen treatment mask to soften fine lines, clear congestion and brighten skin for a healthy, radiant glow. While masking, the therapist will perform an arm and hand massage incorporating rich therapeutic nutrients to restore and brighten skin. This luxurious treatment finishes with a Fit & Firm Eye Lift Treatment and application of an anti-aging “cocktail” of Wrinkle Reversing Serum and vitamins, rich with essential oils to replenish and revive skin radiance and health.



Healthy Holiday Party Recipe: Roasted Veggie Dip by Carrie Adams



It can be tricky to stick to your healthy routine when you’re out for holiday parties and bombarded with all kinds of unhealthy food and drink options. But luckily, the Healthy Kitchen has the perfect recipe that you can take to any  event, Roasted Vegetable Dip. This dip is sure to be a deliciously healthy addition to any holiday party with only 35 calories per serving.


2 each Red bell pepper

1 each Zucchini, large

1 each Onion

1 Tablespoon Olive oil

½ teaspoon Salt

¼ teaspoon Pepper

8 ounces Fat-free cream cheese


  1. Preheat oven to 425 degrees.
  2. Cut pepper, onions, and zucchini into 1 inch pieces.
  3. Mix olive oil, salt and pepper. Toss vegetables in oil mixture.
  4. Place vegetables on greased sheet pan.
  5. Bake in oven for 25-30 minutes or until tender, uncovered, stirring occasionally.
  6. Remove from oven and cool to room temperature.
  7. Place cream cheese and vegetables in the food processor.
  8. Cover and pulse until blended and smooth.
  9. Chill until serving. Serve with raw vegetables or crackers.


Serves: 16 servings

Serving size: 2 ounces

Calories: 35 calories

Fat: 1 gram




Hilton Head Health’s LOOK Well Calendar


As we await the February 2015 opening of our new health and wellness spa, The Indigo, and we get ready for the InSPArational Lecture Series starting in January. We’re excited to announce that our LOOK Well  Calendar is finally here! The LOOK Well calendar is a compilation of staff photos and quotes that embody our vision, “To help people be healthier and happier.”

All of the models used in the calendar are team members of Hilton Head Health and exemplify what it means to live a healthier lifestyle. Each of them is passionate about helping others live healthier, happier lives through exercise and nutrition.

A NEW Year. A NEW You. Make it happen At Hilton Head Health. Get more details on the calendar and order yours, here.




9 Healthy Holiday Gifts for 2014

As the Director of Behavioral Health at Hilton Head Health, I am always keeping an eye out for products that promote good health and make the pursuit of a healthy lifestyle a bit easier. Since giving health-enhancing gifts never goes unappreciated, consider a few of my holiday favorites this year:

Workout Lab Exercise CardsThese beautifully-designed waterproof Exercise Cards contain 40 bodyweight exercises, 10 stretches and 6 easy-to-follow routines – everything you need for fun intensive 15-minute workouts you can do anywhere – your living room, hotel, beach, park or the gym – without equipment or guess work. $24.95

The Tiger Tail: Turn sore muscles into happy muscles by helping relieve muscle knots, aches, cramping, spasms and stiffness. This stiff, foam roller is a staple at H3. All our trainers use it to warm up muscles, relieve cramping and help with muscle recovery after a great work-out. $34.95

Goodbyn Bynto Lunch Box: These lunch boxes feature 3 individually-sealed compartments perfect for portion control. In addition to being a great lunch box without the need for baggies, they work wonderfully for meal planning and storing leftovers in healthy portions. Take the guess work out of portion control – flip the lid and enjoy! $8.99

SodaStream Sparkling Water Maker: Are you or someone you love trying to kick the sugary, soda habit, but miss the fizz? Turn tap water into sparkling water in seconds with the SodaStream Sparkling Water Makers. You can even add a squeeze of lemon, lime or orange for flavored sparkling water with no artificial sweeteners and minimal calories. $79.99

 Yonanas Frozen Treat Maker: This is a perfect gift for someone trying to break up with Ben & Jerry. Yonanas is a small appliance that turns frozen fruit into a delicious, healthy soft-serve treat. The unit combines frozen bananas and any additional fruit or chocolate and instantly churns the ingredients to produce a treat with the texture of frozen yogurt or soft-serve ice cream, but without the additional fat, sugar or preservatives. $49.95 Gift Certificate: Need a gift for the busy professional that doesn’t have time to cook or for the health-conscious individual who doesn’t enjoy cooking? Freshology is an online, fresh diet delivery service. No more drive-thru on the way home. Enjoy healthy, portion-controlled meals delivered directly to your home. Prices vary.

ProSource Resistance Bands with Travel Case: For the friend that likes to stay fit but travels a lot, consider purchasing the ProSource set of 5 resistance bands with door anchor, traveling case and instruction manual. ProSource resistance bands offer five progressive resistance levels, making the set useful for everyone from beginners to experts and they are light and compact enough to travel with you anywhere. $35.99

Wake Up & Work Out Alarm Clock: This gift is just plain fun. If you know someone who has trouble getting out of bed in the morning, and needs a little motivation to exercise, then this is the gift for you. The Wake Up & Work Out Alarm Clock is a 1.5 lb hand weight that will rouse you with an alarm which won’t go off until you have done 30 bicep reps. Motion sensors inside can tell exactly how many reps you’ve done and only if you do them right. No cheating!!! $29.95

HiltonHeadHealth Meditations CD: Many people are interested in meditation but aren’t sure how to begin. The Hilton Head Health Meditation CD offers two, 15-minute meditations that are great for beginners, as well as experienced meditators. Featured meditations include energy healing and a guided walk on the beach. Combine the CD with a lightly-scented candle and a soft blanket. Voilà! You have the ultimate gift of relaxation. $14.99  (Also available on iTunes.)



Hilton Head Health’s Restaurant Survival Guide


For many, the holidays provide a variety of challenging food situations, one of which is that we tend to go out for dinner more often than usual. So I thought it would be a good time to review Hilton Head Health’s Restaurant Survival Guidelines. Reviewing and implementing these guidelines will help you stay on track to make good choices thoughout the holiday season.

Managing difficult situations starts with having a good plan, so here are a few things you can do even before you leave the house:  If given the opportunity, you choose the restaurant. If you are like me, there are a few of my favorite restaurants where it’s easier to make better choices than others. Here in Hilton Head, I can eat well at Bonefish and not so well at Jim and Nick’s Barbeque. If you end up going to a restaurant you are not familiar with, see if their menu is available online. If it is a national chain, chances are the nutritional info will be available as well. Review the menu and decide what you are going to order, you won’t even have to look at the menu. Have a fit bite (formerly known as a metabo meal) a couple of hours before you go out. A growling stomach is the enemy of healthy choices and mindful eating. Finally, leave a couple of minutes early. If you feel rushed or stressed when you get to the restaurant, you’ll eat that way.

When you get to the restaurant, take a couple deep breaths, review your goals and how making healthy choices will help you reach them. If you must check out the menu, this is the perfect time to put the “Unwise, Better, Best” phrase into practice. Scan the menu, mentally categorize the options, ask the server for help if need be. You don’t necessarily have to make one of the best choices, but there is probably one of the ‘better options’ that you could be happy with. Speaking of making better choices, that is harder to do after a glass or wine or two. Keep in mind that “resolve dissolves in alcohol”. If you want an alcoholic beverage, enjoy it after you have placed your order.

Don’t hesitate to personalize your selections, requests like sauce and salad dressing on the side or veggies steamed plain are common and reasonable. Most restaurants are happy to accommodate them. Since restaurants tend to serve such large portions, go in with a strategy to manage them.  Perhaps you could split an entrée, ask for half to go (server brings you half the meal for you to enjoy at the restaurant and brings the other half boxed for you to take home when you are leaving) or order the 6-8 oz. steak instead of the 12 oz. portion. Once the food is served apply the mindful eating techniques you have practiced with Lisette. (if you’re a past Guest) concentrate on eating slowly and savoring every bite, including dessert if you choose to indulge. Finally, during  holidays you might be going out with family and friends you may not often see, make the main goal of the dinner to enjoy their company.

The point of all of this is NOT to order miniscule portions of something you don’t like; you don’t want to leave a restaurant hungry and feeling deprived. That will only set you up to make poor choices later on. The goal is to leave the restaurant feeling satisfied after enjoying a flavorful, portion managed meal that will keep you moving toward achieving your important health goals, even during the challenging holiday season.



Wes McCullom Success Story

Wes had never considered taking a weight loss vacation…that is until his wife Bee suggested he escape to Hilton Head Health for a week in May of 2014. Wes was “fed up.” “I was disgusted with how much I weighed. I had always been an athlete, but for the last nine years I let everything else get in the way of exercise,” said Wes, a lawyer from Alabama. He cherished his wife and daughter, but knew that his health was stopping him from getting the most from their relationships.

So, Bee called and set the two of them up for a one-week retreat at H3. “I never expected it would have such an impact on me,” commented Wes. Admittedly, he was nervous at first. “What would I be eating? Will I be able to do all the exercise? I’m so glad that Bee joined me, without her support I wouldn’t have gone in the first place.” Wes met with Director of Education, Bob Wright, on the morning of his first day to review his health assessment. “I was 40 pounds overweight, but Bob emphasized that this shouldn’t be about a number. He convinced me it was about a ‘lifestyle change’,” said Wes. Throughout the week Wes attended as many sessions as possible. “I could feel my mind changing gears. I started thinking – I’m going to be an athlete again.”

To Wes, two things he said stuck out the most: the ‘Unwise, Better, Best’ mantra that he learned in a restaurant guide class and a metabolism test that he had scheduled with Bob. “All the other diets I had tried were extreme. The Unwise/Better/Best principle simplified the process.” Wes would go on to make smarter choices back at home and when faced with several food options he’d pick the ‘Best’ possible choice. “I find myself reverting back to that mantra on a daily basis.” The metabolism test, a scientific way of analyzing caloric expenditure, helped him realize that he was drinking far to many calories. “It was a wake-up call. During my consultation I learned that I was drinking over 1400 calories of sweet tea each day.” Wes hasn’t had a sweet tea since, and avoids sugar as much as possible. “As I removed sugar, other things started tasting better. Strawberries never tasted so good!”



Wes felt rejuvenated. He had a newfound commitment, a plan for success and a supportive atmosphere at home. “Having a wife committed to fitness and daughter that plays a collegiate sport has been important. They’ve been so helpful. And I am very thankful for them.” In less than 6 months Wes has lost a total of 55 lbs. He completed the 30-kilometer bicycling leg of a team triathlon with his daughter and her boyfriend. (pictured above)

But, “I don’t want to make everything sound easy. It really isn’t.” says Wes. “A friend told me early on when I started a run/walk program, ‘just put one foot in front of the other’. I would hope that when people read about my story they see someone like themselves who simply decided he had enough and was going to do something about it. Inspiration comes from within. I guess what I’m getting at is that H3 makes me feel like part of a team that is invested in my success. My wish would be for folks to see themselves in my story and realize that you can accomplish your goals with some effort on your part and some support from others.”



Apple Pecan Brandy Chutney

Serve this H3 Healthy Kitchen show-stopper at your next holiday celebration! This delicious chutney is fat free and great when served over spiced pumpkin mousse or pumpkin coffee cake. At only 50 calories a serving, you can enjoy every last drop.



¼ cup Honey

1 each Apples, diced

2 tablespoons Brandy

1 each Cinnamon stick

Non-stick Cooking Spray


  • Preheat a small sauce-pot on medium heat.
  • Lightly spray non-stick cooking spray on the pan.
  • Add the diced apples and cinnamon stick to the pan and lightly sauté for about 3-5 minutes, or until the apples are tender.
  • Deglaze the pan with brandy and allow to cook about 2-3 minutes.
  • Add honey, then cook for an additional 3 minutes or until the chutney has slightly thickened.
  • While chutney is warm, spoon ½ of an ounce over pumpkin mousse.


Serves: 8

Calories: 50

Fat: 0 grams



3 Fave Moves for the TRX by Chris Varano


Today, we’re doing 3 of my favorite fitness moves on the TRX. This piece of fitness equipment is a great way to build strength using just your body weight and it helps enhance your balance and agility. The TRX adds some variety to the exercises you do every day. It’s perfect to use indoors or outside, which is especially helpful since many places have already been hit with cold weather.

All 3 exercises are listed and the video below shows how to perform each movement. Enjoy!

1. Squat Jumps

2. Curtsy Lunges

3. One-legged squats



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