Archive for January 2015

Healthy Super Bowl Recipe: Peanut Butter Hummus

Super Bowl Sunday is right around the corner! And the only thing missing from your party is some H3 Peanut Butter Hummus. It’s a favorite here at Hilton Head Health and it’s a must have for any Super Bowl party (or just a great snack anytime.) Watch how fast Healthy Kitchen Chef Karla whips up this awesome and easy hummus.

Ingredients:

2 Cups Garbanzo beans, drained and rinsed

1 Cup PB2

½ Cup Peanut butter or almond butter

1 Cup Water

1 tsp Vanilla extract

2 T Sugar or honey

Method:

  • Combine all ingredients into a food processor, puree until smooth and whipped.
  • Grab some fruit or some pita chips and enjoy!

Nutrition:

Servings: 20

Serving Size: ¼ cup

Calories: 150 kcal

What’s your favorite Super Bowl Recipe?

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Healthy Super Bowl Recipe: White Bean and Chicken Chili

Every good Super Bowl Party needs chili, especially with all this winter weather. The Healthy Kitchen White Bean and Chicken Chili is the perfect hearty snack to add to your football celebration. Enjoy a quick video of H3 Healthy Kitchen Chef Karla preparing this amazing chili.

Ingredients:

2 tsp Olive oil

1 pound Chicken breast, diced

2 each Yellow onion, diced

3 each Bell Peppers, diced

3 cups Zucchini, diced

1 each Jalapeno, minced

4 each Garlic cloves, minced

1 can Green chilies

3 cups Low-sodium chicken stock

2 T Fresh oregano, chopped

1 T Cumin

1 can Cannellini beans, rinsed and drained

1 can Northern beans, rinsed and drained

Garnish, optional

¼ cup Cilantro, fresh, torn

2 each Avocado, cubed

Method:

  • Preheat a large soup pot on medium-high heat add, chicken, onion, peppers, zucchini, jalapeno, and garlic. Sauté for about 7-9 minutes, or until the vegetables become tender.
  • Add green chilies, chicken stock, oregano, cumin, and beans. Turn the heat down to low and let simmer for at least 30 minutes or up to 3 hours.
  • Garnish with cubed avocado and fresh cilantro leaves.

Nutrition:

Servings: 8

Serving Size: 1½ cups

Calories: 310 kcal

Fat: 11 grams

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H3 Skinny White Russian

by Anthony Triceri

A White Russian is a classic American cocktail made famous in the 1940’s when vodka was largely distributed from Russia.  Classically, white Russians are served with equal parts vodka, Kahlua (coffee liquor) and heavy cream; but, here’s some Healthy Kitchen tips to save yourself almost 90 calories. Just swap in skim milk for the heavy cream then cut the Kahlua amount in half and replace with brewed coffee. Shake, serve and enjoy!

wht Russian

 

Ingredients:

1 ounce Vanilla Vodka

½ ounce Kahlua Coffee Liquor

½ ounce Brewed Coffee

1 ounce Skim Milk

Method:

  • Combine all ingredients in a glass shaker filled with ice.
  • Shake vigorously!
  • Strain and serve over fresh ice in a high ball glass.
  • Garnish with a few coffee beans.
  • Enjoy!

Bartender’s Note:

  • Adding 2 teaspoons of heavy cream will give texture and froth to this beverage for an additional 10 calories.
  • A Black Russian is the same tasty beverage excluding the dairy.  Serve on the rocks.  Shaking is not necessary.

Nutrition:

Serves: 1

Calories: 110

Fat: 1.5 grams

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Super Bowl Fitness

Hilton Head Health has put together a special workout to help you stay active while you watch the 2015 Super Bowl! Since, most Americans will eat around 1200 calories during that time in front of the television. And approximately 30 million pounds of snacks will be consumed, it’s the perfect time to incorporate some Super Bowl Fitness.

Here’s the lineup:

  • Touchdown – 7 burpees
  • Field Goal – 10 Mountain Climbers
  • 1st Down – 10 Squats
  • Sack – 10 Tricep Dips
  • Interception – 5 Push ups
  • Fumble – 10 Leg Lifts
  • Penalty – 30 second Plank
  • Total Points of the 1st Half – Walking Lunges
  • Total Points of the Game – Single Leg “V” Up

See a demonstration of each exercise here:

 

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A Letter to Re-Inspire Your Resolutions

Dearest Alumni, Future Guests and Hilton Head Health Followers,

I have decided to write each and every one of you a personal letter—via H3’s blog.  Not too long ago, I received a photo from a very successful alumnus.  The photo contained bags of clothing she can no longer fit into because they are too baggy. She called it a “moment.”  To this day, she continues to share her moments with me; they are heartfelt and motivating.  Another “moment” was the day she sat in an airplane and was able to fasten her seat belt for the first time in over ten years.  I have a picture of that as well.  Can you imagine the overwhelming joy?  About 5 months after this experience I received another snap shot of her at a New Year’s Eve party…looking confident and beautiful in a stunning black dress.  Her journey is so inspiring and I hope all of you get to hear it someday.

JAN'S OLD WARDROBE

This year, I want to encourage you to savor and appreciate your moments.  Some of you may be seeking these victories and feel like you are at ground zero.  Some of you may be down 10 lbs. since the start of 2015.  Some of you have just returned home from our facility and are experiencing the H3 High.  Soon enough it is going to be mid-March and the New Year’s rush of getting to the gym may have slid and the motivation to continue meal preparation can become a battle.  I want you all to keep after it like the alumnus I shared above.  No excuses and always learning.  She always believed in herself and never let a meal of cheese, wine and bread get in the way of her progress.  She has developed a wonderful relationship with food and she doesn’t let 12 hour workdays get in the way of her fitness.  Get this: she continues to make new goals and set out for something “bigger.”

Take pictures, write in a journal, cook your own food with healthy ingredients, find fitness routines you enjoy, purchase new clothes, buy new shoes, share your success, tell yourself you have what it takes, believe in yourself.

 

My absolutely best,

Lindsay

 

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Theater Popcorn by Carrie Adams

There’s nothing like curling up on the couch for a good movie or your favorite television show and having some hot, buttery popcorn. But instead of devouring all those unhealthy calories from fat and excess salt from a bag of butter popcorn, here’s a Healthy Kitchen Theater Popcorn recipe that’s less than a 100 calories per serving and so delicious.

popcorn2

½ cup Popcorn kernels

1 Tablespoon Butter Buds

2 teaspoons Nutritional yeast flakes

Method:

  • Pop kernels with an air-popping machine or in a covered pot on the stove.
  • Lightly toss popped corn with seasonings.
  • Serve and enjoy with your favorite movie or TV show!

Nutrition:

Serves: 6

Serving size: 2 cups

Calories: 65

Fat: 0.5 grams

 

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3 Unconventional Ways to Keep Your New Year’s Resolutions

It’s 2015! And as always, the New Year means New Year’s Resolutions. At the top of the year, everyone is excited and revved up to make life changes and become a healthier, better or stronger person in one way or another. But how long does this ‘excited phase’ last before your resolutions are long forgotten and you’re back to your old habits? Do something different this year! Try these 3 unconventional tips to help you follow through with your goals.1. Focus on what will make you happier.

In order for you to get the best possible results from your resolution, you need to focus on the right type of positive change. Think outside of the box. Figure out the answer to this question: “What could I do to be happier?” Once you know what would make you happier (becoming more active, drinking more water, eating more healthy), begin listing the steps you’ll need to take to change that resolution into a reality.

2.  Create a “To-Don’t” list.

As you think about your “to-do” list for the New Year, remember what you don’t want for the New Year. This helps you make your goals more realistic and more attainable. For example, your to-do’s might be: you do want to lose 15 pounds and you do want to have more time with your family and children. But, you don’t want either activity to interfere with the other. Once you make your lists, you can create solutions for the don’t list. In this case, you may want to create a schedule that incorporates more family time and designates your workout time. This keeps you accountable and helps make your resolutions more concrete.

3.  Put yourself in charge.

You have control over your resolutions. No one else does. Others can give you advise and support you, but no one else can make your resolutions come to life for you. Take responsibility for your life and the changes you want to make. With this type of attitude, you are more prone to stick with your plans and realize how much power you truly hold.

Now that you have some guidelines, start revamping your 2015 goals for the “New Year, New You” Contest presented by Hilton Head Health and Yummie by Heather Thomson. Your New Year’s goals could win you a 3-Day, all inclusive stay at Hilton Head Health and the chance to meet Heather Thomson. See full contest details here.

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Be Fit & Fab in 2015

Fashion is king, even in fitness!  It should be no surprise then that with the rise of gyms and exercise trends ‘gym clothes’ have taken a big step up in the world of fashion. While some people don’t care what they wear while sweating it out, as long as it does the job, many others view their workout outfits as a way to showcase their style.  The fact, however, is that fitness clothing sales are growing at 4 times the rate of other clothing.

DSC_3146 Fitness has become such a part of American culture.  Fitness inspired fashion has been developing since the 80’s when body suits, legwarmers and sweatbands reigned!  The Lululemon chain can be credited for making it cool and trendy to wear workout clothes everywhere after they came onto the scene in the late 1990’s with a line of high quality, comfortable clothing that looked too good to be relegated only to the gym.

In more recent years, the fashion trend has clearly driven workout clothes for women out of the dark corners of their closets to front and center.  And men are following close behind.  Major athletic companies like Nike, Adidas, Reebok and Under Armour are stepping up their fitness clothing sections for men.  In the past few years, Lululemon has expanded their line of men’s fitness clothing and is considering opening stores exclusively for the male consumer.

DSC_3147

For the Fit Chicks, cross-over clothes are high in demand this year.  Women are looking for clothes that are trendy, attractive and comfortable in the gym, but can transcend to the coffee house, a luncheon or with a simple change of shoes even to work.  And speaking of shoes, they have their own place in this new fashion craze. Remember the traditional black or white Ked’s you wore as a kid?  They moved over to make room for shoes with unique patterns and bright or neon colors designed to compliment your newest outfit.

Many companies are partnering with luxury designer’s to create lines of fitness wear that are selling as fast as they come out.  Look for lines of clothing by Stella McCartney, Betsy Johnson, Cynthia Rowley, Tory Burch and Ralph Lauren to name a few, as well as major design brands such as Juicy Couture and Victoria Secret.  But with the designer labels comes designer prices.  Be prepared to shell out upwards of $100.00 for fitness pants and even more for jackets and shoes.

 

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