Archive for June 2015

4 Healthy Picnic Tips and Tricks

Summer is here and picnics are a fun summer staple for beach days, soccer games or a day at the park! Celebrating summer in the sun does not mean wreaking havoc on your nutrition for the day! Here are easy tweaks from our Healthy Kitchen that your friends and family will appreciate.

lemon bar, healthy dessert, healthy recipe

Portion Control

Alcohol and desserts, for example, are two items we tend to over indulge in when living in the moment and basking in the sun. A little goes a long way, remember moderation when indulging. Try healthier desserts like, our great Lemon Bar recipe below; it’s lower in calories, full of flavor and travels well.

Fruits and Vegetables

Warm weather brings juicy flavorful fruits and vegetables, eat them! Fill your picnic basket with watermelon, cherries, zucchini, and peaches. Preparing tasty dishes with fruits and vegetables can be simple; make a fruit salad, add extra diced vegetables to your favorite potato salad, and pack a large salad topped with blueberries a pungent goat cheese and a light vinaigrette.

Turn up the Heat

Grilling is one of the most flavorful, healthful, and simple cooking methods. Toss ¼ teaspoon of olive oil and 1 cup of vegetables with a pinch of salt and pepper in a large bowl, and grill until desired doneness. Adding a deep smoky flavor to vegetables such as peppers, onions, or mushrooms will add variety to your picnic. Don’t forget to grill some healthy proteins; brush these proteins with a little H3 BBQ to brighten up the flavor; salmon, shrimp, skinless chicken, or pork tenderloin.

Dips and Spreads

Edamame hummus, salsas, guacamole, peanut butter hummus, and yogurt based dips are great dips and spreads for a healthy pack and go picnic. Substitute these items for mayonnaise, ketchup, or cheese based dips to add nutrients, reduce calories, and load up on flavor. Eliminate chips for dipping, dip with vegetable sticks (carrots, bell peppers, celery) or whole wheat baked pita chips.

These little tweaks will make your next pack and go picnic easier and healthier. Don’t forget to pack lots of water and have a blast!

Lemon Bars


lemon bar, healthy dessert, healthy recipe



½ cup Sugar, granulated

6 Tablespoons Butter, unsalted

4 Tablespoons Applesauce, unsweetened

2 cups Flour


6 each Eggs, large

1 ½ cups Sugar, granulated

4 teaspoons Lemon Zest, fresh

½ cup Lemon juice, fresh

6 tablespoons Flour

1 teaspoon Baking powder

½ teaspoon Kosher salt


  • Preheat oven to 350 degrees F.


  • Using a stand mixer, beat the ½ cup sugar, applesauce and butter together on a medium speed until creamy.
  • On a low speed, slowly add in the 2 cups of flour.
  • Gently press this mixture across the bottom of a greased 16 inch square baking pan.
  • Bake for 15 minutes and allow to cool.


  • In a clean mixing bowl, beat the 6 eggs on medium until foamy.
  • Then, add the remaining ingredients: sugar, zest, juice, flour, baking powder, and salt. Beat until all ingredients are blended.
  • Pour this filling over the crust and bake 20-25 minutes.
  • Set aside, cool and serve.


Serves: 30

Calories: 130

Fat: 3.5 grams



Healthy 4th of July Recipes

The smell of barbecue and fireworks is in the air! Summer is officially here and July 4th is right around the corner. Surprise your family and friends with a delicious, healthy recipe from our H3 Healthy Kitchen Executive Chef Karla for the holiday. Try the  Stout Brownies, Loaded Baked Potato Salad  or one of our other favorites!

brownie, healthy brownie, fourth of july dessert recipe

Stout Brownies


3/4 cup Flour

1/3 cup Cocoa powder, unsweetened

1/2 tsp Baking powder

1/4 tsp Salt

1/4 cup Semi-sweet mini baking morsels

2 T Butter, unsalted, melted

2 T Yogurt, Greek plain fat-free

1 cup Sugar

2 tsp Pure vanilla extract

1 each Egg

1 cup Dark beer (Guinness)


  • Preheat oven to 350ºF.
  • In a medium bowl, combine: flour, salt, sugar, baking powder, and cocoa powder.
  • Then mix egg, vanilla, yogurt, beer, and melted butter.
  • Mix the wet ingredients into the dry.
  • Fold in the chocolate chips.
  • Then place mix in bottom of lightly greased 9×13 pan.
  • Bake for about 15-20 minutes or just until the brownie slightly puffs up and a toothpick inserted comes out sticky.


Servings: 12

Serving Size: 1/12

Calories: 130

Fat: 3.5 grams

We’ve planned an awesome day of healthy Independence Day activities with our Guests, including fireworks, kayaking and Healthy Kitchen events. What healthy events do you have planned with your friends and family?



4 Healthy Tips to Simplify your Life

Staying on track with a healthy lifestyle is one of the most difficult tasks while trying to lose weight and maintain weight loss. Between trying to keep yourself motivated, find the best food to eat and manage your time; it can feel like you’ll never be able to get it all together.


Thankfully, we’re sharing some of the healthy tips Andie Mitchell shared with our Guests during her Hilton Head Health visit. Andie, the bestselling author of It Was Me All Along, recently stayed with us and held 2 amazing lectures where she shared lessons from her own 135-pound weight loss journey.  These are 4 tips straight from Andie that will help you simplify your daily, healthy routine:

1. Replace the word motivate with discipline.

Kudos to those that can “motivate” themselves day after day to eat right and workout. But for most people motivation can become a pitfall. Replace motivation with discipline. With consistency & repetition, you can discipline yourself and get into a groove of working out, eating healthy and start feeling better about a healthier you.

2. Know yourself.

What type of workout(s) do you enjoy? Are you more likely to work out in the morning before work, at lunch or in the evening? Knowing your trigger foods and whether you can cut out things from your diet or if you’re better at eating in moderation are important. Knowing your personality, having a daily/weekly routine and sticking to it are monumental to creating you own healthy lifestyle.

3. Automate your meals. 

Delete all the little decisions so you can focus on more important details in your life. By having go-to meals and snacks each week (like 3-4 different breakfasts, lunches and dinners) you eliminate having to test your will power all day. You’ll be able to make better decisions without worrying about where to eat lunch, or if you should get an unhealthy snack out of a vending machine because you’re hungry.


4. Eat like clockwork.

Schedule yourself to eat your meals and snacks around the same time each day. (This falls into discplining yourself.) Have each meal and your snacks within the same time frame to keep yourself fueled throughout your day. Have a backup plan ready if for some reason you can’t have lunch at your regular time because of a meeting or another event. Most importantly, don’t beat yourself if you don’t eat during at the time you planned. Just continue with the rest of your eating schedule as closly as you can so you don’t continue off your set track.

What is one lesson you’ve learned during your weight loss or healthy lifestyle journey? We’d love to know!



Grilled Lavender Peaches with Lemon Yogurt

by Healthy Kitchen Chef Carrie Adams

If you’re from the South, you’ve probably enjoyed your fair share of grilled peaches during the summer time. That sweet smell and flavor are one of our favorite parts of summer, here in the Healthy Kitchen; but this Grilled Lavender Peaches recipe takes grilled peaches to another level. When you add this lemon yogurt topping to the mix, it takes grilled peaches to the top!

grilled peaches, peaches, summer recipe, healthy peach recipe



4 each Peaches, halved

Lemon Yogurt Topping

½ cup Plain, nonfat greek yogurt

1 tablespoon Agave nectar

½ teaspoon Lemon zest

1 tablespoon Lemon juice, fresh

Simple Syrup

¼ cup Sugar

¼ cup Water

1 teaspoon Lavender, dry


  • To make the simple syrup: Place water, sugar and dry lavender in a sauce pot. Turn heat on low and simmer until the sugar is dissolved.
  • Strain and pour syrup over halved peaches. Let this marinate for 10-15 minutes.
  • Heat the grill on high.
  • Place the marinated peaches cut side down and cook for about a minute. Flip over each peach half (to the uncooked side) and cook for another minute.
  • Remove peaches to a serving plate.
  • To make the lemon yogurt: Mix all remaining ingredients, whisk to combine.
  • Place a ½ tablespoon of the yogurt mixture into the center of each peach.
  • Serve and enjoy!




Serves: 8

Serving size: 1 half of a peach + ½ tablespoon of yogurt

Calories: 65

Fat: trace



3 Tips to Improve Your Kettlebell Swing

The kettlebell is one of many peices of ftness equipment our staff and Guests use here at Hilton Head Health. The kettlebell has many great health benefits but proper technique is pivotal to reap these benefits. So, today we’re sharing 3 tips tips and showing you some techniques to help you improve your kettlebell swing!

1. Keep your chest up and maintain a strong back.

2. Keep your weight back on your heels.

3. Maintain a tight core and quick, explosive hips.

Thanks for stopping by our blog. Try to incorporate the kettlebell in your next workout. Be sure to remember our tips to ensure you have a safe, effective workout!



3 Healthy Father’s Day Gifts

When did Father’s Day become the official day of ties, toolbox sets and golf clubs? Let’s get away from the routine gifts this year. Dad deserves more for all that he does; he deserves something straight from the heart that says, “I love you.” Here’s 3 healthy gifts that your dad is sure to love:

1. Cook Dad a Delicious, Homemade, Healthy Meal: Encourage your dad to eat a little healthier by showing him that healthy food can taste yummy! Make your father feel special, prepare one of our Healthy Kitchen recipes. Try one of our favorites like our Butternut Squash Mac & Cheese and H3 Fudgy Brownie recipes.

2. Take Dad our for a Spa Day: Ok. We know that might not sound like the gift he wants but even Dad needs to be immersed in relaxation. Book him a massage or another treatment at a local spa. Luckily if you’re in the Beaufort County area, the Indigo Spa has massages, unique men’s facials services and men’s body treatments to relax and reinvigorate.

3. Gift Dad with a Healthy Adventure at H3: An exciting, healthy H3 adventure filled with nutritious, gourmet meals, kayaking and other fitness adventures and so much more are awaiting your dad in sunny Hilton Head Island, South Carolina! Imagine how much it means to truly give Dad the gift of better health.

fathers day, healthy gift ideas, dad

We’d love to know more about your dad. Share one of your favorite memories you have of your dad, stepdad or father figure.



Mediterranean Stuffed Chicken

by Executive Chef Hicham Elmadi

Chicken is the go to protein for most families but at some point, you and your family can get a little bored. Instead of that same old chicken recipe, mix things up with our new Mediterranean Stuffed Chicken recipe. Bring home the rich, robust flavors of our True* Restaurant with this delicious, 210-calorie recipe! This is one of our favorites from our new True* dinner menu.



4 oz. Chicken breast, sliced with pocket for vegetables and ingredients
1 oz. Spinach, steamed
2 T. Mushrooms, sautéed
1 T. Sundried tomatoes, chopped
1 tsp. Goat cheese, crumbled
5 each Pine nuts
1/4 oz. White truffle shavings (from can, use minimal per serving)
1/2 tsp. Olive oil
1/8 tsp. Salt
1/8 tsp. Pepper


1. Prepare ingredients that go into the chicken breast and set aside.
2. Layer the ingredients in the chicken breast as follows:

  • 1 oz. cooked spinach
  • 1 tsp. goat cheese
  • 1 T. sundried tomatoes
  • 2 T. mushrooms
  • 5 pine nuts
  • ¼ oz. White truffle shavings

3. Season stuffed chicken breast with a small pinch of salt and pepper.
4. Pan-sear each side of the chicken breast until golden brown.
5. Finish chicken breast in oven until finished.


Serves: 1
Serving Size: 1 stuffed chicken breast
Calories: 210
Fat: 8 grams
Protein: 27 grams



3 Healthy Lifestyle Tips from Dr. Romie

We recently enjoyed an incredible, 2-day “Mindset Matters” Workshop led by Minfulness expert, Dr. Romila “Dr. Romie” Mushtaq! Our InSPArational Speaker, Dr. Romie’s workshop included a lecture discussing steps to help you conquer stress, revitalizing sunrise beach yoga and ended with a relaxing session of meditation. Because Dr. Romie shared such impactful information that can help anyone looking to improve their mind-body connection and their overall health, we’re sharing 3 of our favorite tips from the weekend workshop:


1. Self compassion through self-care is not selfish! Think about all the roles you play: mom/dad, sister/brother, caretaker, student, therapist, house manager, etc. You have to take time and care for yourself to take care of others.

“When you give from a place of empty, you only hurt your mind and body.” – Dr. Romila

2. When you choose to forgive those around you, you choose to move on despite what may or may not have transpired. People that choose to hold onto past hurt for 12 months of longer are more likely to have a heart attack/stroke than someone with diabetes!

“We forgive ourselves when we forgive others.” – Dr. Romila

3. Practice 2o minutes of gratitude meditation could literally change your life. Take time out to be thankful for your life and everything in it. Within just 8 weeks, 20 minute meditation sessions can reshape how your brain responds to anxiety/stress and even help improve your memory!

Remember to breath and stay grateful! Learn more about our next InSPArational Speaker, Andie Mitchell, NY Times bestselling author of It Was Me All Along.



70-Calorie Skinny Strawberry Ice Cream

Nothing says summertime like smooth, creamy ice cream! But it can be difficult to stay on a healthy track with all the extra fat and calories in average ice cream brands. Since summertime is right around the corner, we decided to share our Healthy Kitchen Skinny Strawberry ice cream recipe. The fresh fruit and touch of honey gives the perfect sweetness without adding excess calories from processed sugar. You can have all the delicious flavor of this summertime favorite without any of the guilt.


2 pounds Strawberries, chopped

2 cups Skim-milk

1 cup Half and half

¾ cup Honey

½ tablespoon Vanilla extract

4 each Egg yolks


• Plan ahead and freeze your ice cream bowl.
• Place chopped strawberries in a blender, blend until smooth.
• In a large sauce pan on medium-low heat combine: strawberries, half and half, skim milk, 1/3 cup honey, and vanilla extract.
• Whisk constantly. Warm milk mixture to about 120 degrees.
• In a separate bowl combine egg yolks and remaining honey then whisk.
• Once milk mixture is warmed, slowly drizzle milk mixture into egg mixture whisking constantly. *This method is called tempering; slowly warm the egg mixture to avoid scrambling eggs.
• Once egg mixture has warmed and about half of the milk mixture is added; add the entire milk mixture and the egg mixture together in a large sauce pan on the stove top. Turn to medium-low heat, stirring constantly for about 5 minutes or until the mixture has thickened.
• Allow the mixture to cool in the refrigerator for at least 1 hour.
• Pour strawberry mixture into frozen ice cream bowl and churn until fairly firm.
• Remove from ice cream bowl and place in an airtight container in the freezer.
• Enjoy on a hot summer day!


Serves: 24
Serving Size: ¼ cup
Calories: 70
Fat: 2 grams



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