Archive for February 2016

Slow Cooker Pulled Pork

Looking for a great meal planning recipe? Well, this Slow Cooker Pulled Pork recipe makes several servings that you can make it ahead of time and freeze portions for up to 3 months. This tender meat is delicious in salads, enchiladas, or wraps.

cooked pork


4-5 pounds Pork shoulder or pork butt, boneless or bone-in

2 each Onions, sliced

4 each Garlic cloves, sliced

1 cup Stock, low sodium, beef or vegetable

1 Tablespoon Brown sugar

1 Tablespoon Chili powder

1 Tablespoon Salt

1 teaspoon Cumin

¼ teaspoon Cinnamon



  • Place the onions and garlic in an even layer in the slow cooker.
  • Pour stock over the onions and garlic.
  • In a small bowl combine seasonings; brown sugar, chili powder, salt, cumin, and cinnamon.
  • Rub the mixed spice mixture on to the pork.
  • Place spiced pork in slow cooker.
  • Cover and cook until pork is fall-apart tender, on low for about 8-10 hours or high, 6-8 hours.



Servings: 16

Serving Size: 4 ounces

Calories 140 kcal

Fat: 4.5 grams



Healthy Snack Idea: Seed Bar

by Healthy Kitchen Assistant Chef Carrie Adams

snack bar that is healthy and actually tastes good is hard to come by. Thankfully, the H3 Healthy Kitchen is devoted to creating recipes that are both nutritious and delicious. The healthy Seed Bar recipe tastes amazing; plus, it’s a easy and fun recipe to make with the entire family. So roll up your sleeves, grab the kids and start some healthy snacking!



½ cup Pumpkin Seeds

⅓ cup Coconut flake, unsweetened

3 Tablespoons Sesame Seeds

3 Tablespoons Chia seeds

½ teaspoon Baking powder

½ teaspoon Salt

¼ cup Canola oil

⅓ cup Apple Butter

1 Tablespoon Vanilla extract

1 teaspoon Cinnamon, ground

½ cup 10 grain flour

1 cup Apricots, dried, chopped

⅓ cup Chocolate chips (optional)

Chef’s Note: The apricots in this recipe can be subbed with any dried fruit, i.e., cherries, cranberries, dates, raisins, etc.


  • Preheat oven to 325 degrees F.
  • Mix dry ingredients together except coconut. Set aside
  • Mix wet ingredients and cinnamon together separately.
  • Combine all ingredients, its ok if it seems too crumbly.
  • Press down in a greased 9×13” pan, sprinkle coconut on top.
  • Bake in oven for 20-25 minutes.
  • Cool, cut and serve!



Servings: 20

Serving Size: 1 bar

Calories: 140 calories

Fat: 8 grams

Protein: 3 grams

Carbohydrates: 15 grams

Sodium: 70 milligrams

Fiber: 2 grams



Foods that Optimize Your Fitness Performance

Whether you are a fitness novice or a pro, it’s great to know which foods can enhance your athletic performance and which foods can hinder performance. H3 Healthy Kitchen Chef and avid Crossfitter Karla Williams shares her list of foods that optimize fitness performance and foods that just don’t. Don’t be stingy with this list, be sure to share these tips with your workout buddies!

fitness, food for fitness

Best foods:

  • Nuts and Seeds

Wait a minute… how am I going to get swole eating like a bird?

Nuts and seeds are packed with nutrients and omega 3 fatty acids which will fuel your recovery after an intense workout. Nuts and seeds are calorically dense, making them the perfect on the go snacks or add-in to a satisfying smoothie.

Pistachios, almonds, walnuts, flax seeds, chia seeds, etc…

  • Carbohydrates

I do Crossfit, should I have carbs? Yes! You belong together!

Whole grains are complex carbohydrates, meaning they digest slowly in your body allowing your body to absorb several nutrients. Simple carbohydrates; (candy, white rice, white bread) have been stripped of its nutrients during processing leaving your body with little nutrients to absorb. When carbohydrates are digested they are absorbed as glycogen that will replenish depleted muscular tissue after any extreme workout. The correct carbohydrate sources will provide athletes with ongoing energy and stamina to get every repetition they deserve. Don’t go all caveman on us, athletes need carbohydrates! Portion control carbohydrates and mostly consume whole grains, fruits, and vegetable carbohydrate sources.

Quinoa, barley, sweet potatoes, beets, beans, farro, etc…

  • Healthy Proteins  


No, bacon is not a healthy protein. Despite what that ripped athlete at your gym tells you, it’s not the best protein source to over consume. Protein is used for muscle repair and construction. If you are looking to add some pounds to your one rep max back squat, be sure you are consuming an adequate amount of protein. Our bodies need protein to build muscle meaning more strength.

Focus on consuming healthy proteins; salmon, eggs, chicken, pork tenderloin, beans, and quinoa for example.

Worst Foods

  • Alcohol

Nothing will slow you down quite like alcohol, it has lasting negative effects on fitness training and performance. Alcohol has no nutritional value, meaning it is just empty calories. Also, it has been shown to hinder recovery and disrupt sleep, two very important factors in any training program!

  • Processed Foods, i.e., granola bars, pastries, crackers

Processed foods are loaded with sugar and artificial ingredients. The sugar will increase your waistline making those pull-ups, push-ups, and handstand push-ups even more difficult. In addition, these processed treats do not provide the nutrient density that other whole foods deliver, leaving your body short of necessary nutrients to aid in recovery.

Need a recipe redo to replace an unhealthy favorites? Email us at and we can give you a healthy recipe alternative.



Guide to Smarter Snacking

by Hilton Head Health Registered Dietitian Felicia Hackett

Choosing delicious, healthy snacks can be very tricky in the “toxic” environment we live in. Plus, snack boredom can lead to choosing options that are both convenient and comforting – foods higher in added salt, sodium, and fat. H3 Registered Dietitian Felicia Hackett has some useful tips for snack choices and even some options you can find in your local grocery store or online.

healthy snacks, snack ideas, snacks

  1. You want to choose whole fruits and vegetables, first. If you pack them in your bag, eat them. They are great on-the-go foods.
  2. Any dried fruit is a good option. Since the water is taken out, you are left with energy dense pieces of fruit. Be wary of portion size. No sugar added dried fruit like: dried mango, plums (prunes), and grapes (raisins) are great fruit that dry into something tasty.
  3. The squeezeable apple sauce bags are great for on-the-go, too. A squeeze bag that has no added sugar would be best.
  4. No matter what the package says chips and pretzels are junk food. They add calories with no nutrition. Kale chips and fruit chips are the best options if you are in the mood for a healthy, crispy snack.
  5. Crackers are great vehicles for energy dense foods like cheese and jams. Nut Thins and Back to Nature are good brands to pick up.
  6. Unsalted raw or roasted nuts and seeds have the perfect crunch. Chia seeds and flaxseed are a great sources of Omega 3. Those seeds can be placed on oatmeal or in your favorite ancient grains.
  7.  Snack bars should act as a food that is eaten on occasion. KIND bars are a good choice because they are made from fruit and nuts. The binder is usually a sugar but on occasion this bar is a good choice for a mid-morning or midday pick me up.
  8. Trail Mix and snack mix. Dried fruit and nuts are nutrient dense but also energy dense. It’s beneficial for you to buy individual packs so that you have a cue to stop- when the bag is finished. Like the Orchard Valley Cranberry Almond Cashew Individual packs, for example.

Have snack or nutrition questions? Comment with your questions or email your questions to and our Nutrition experts will answer your question.



Healthy Dinner Idea: Chicken Quesadilla

by H3 Healthy Kitchen Assistant Chef Carrie Adams

When our guests are looking for dinner recipes, they’re looking for something easy to prepare with fresh vegetables, plenty of protein. Our H3 Healthy Kitchen Chicken Quesadilla is that type of recipe. Simple, fresh flavors combine to make an easy meal that the entire family will love.



1 each Whole wheat tortilla, 12 inch

4 ounces Chicken breast, boneless, skinless

½ teaspoon Cumin

¼ teaspoon Salt

1 each Roma tomatoes, diced

¼ cup Red onion, diced

¼ cup Green peppers or chilies, diced

¼ cup Part skim mozzarella

1 ounce 2% Sharp cheddar cheese


  • Warm a large sauté pan.
  • Warm cast iron skillet, or George Foreman grill.
  • Pan spray chicken breast, and place on grill (or cast iron skillet)
  • While chicken is cooking, chop all vegetables.
  • Season vegetables with cumin and salt.
  • Once chicken is cooked cut into slices or chunks.
  • Place tortilla in warm sauté pan.
  • Put all ingredients (chicken, vegetables, and cheese) on half of the tortilla, and then fold over.
  • Brown both sides of the tortilla, and then remove from pan.
  • Cut into 4 equal pieces, grab a friend and eat.



Servings: 2

Serving Size: 2 pieces

Calories: 300 calories

Fat: 8 grams

Sodium: 850 milligrams

Carbohydrates: 21 grams

Fiber: 7 grams

Protein: 24 grams

This recipe is totally customizable; feel free to add other healthy ingredients to switch up the flavors. Use a different type of cheese or add more veggies like in we did in our Squash Quesadilla recipe.

Share photos of your healthy creations at



5 Ways to Get Your Heart Pumping

It’s Heart Health Month and Hilton Head Health is celebrating by sharing 5 heart healthy tips! We asked our Health & Wellness experts what advice and statistics they give to anyone that wants to know how to keep their hearts healthy. Here’s what they had to say:

Hilton Head Health Director of Lifestyle Education, Bob Wright suggests:

If you aren’t currently doing any type of cardiovascular exercise. Just by walking 30 minutes a day,

you can lower risk of heart and health related diseases by 30-50%. 



The Nurses’ Health Study found great benefits in eating berries. Women that consume one and a half total cups (or 3 half cup servings) of blueberries + strawberries per week lowered their heart health risks by over 30%.

For anyone trying to lose weight or manage their weight loss, the American Heart Association studies show that people who sustain 3% weight loss have experienced clinically meaningful improvement in lowering cardiovascular risk factors.

Chris Varano, Hilton Head Health Fitness Coach promotes:

Interval training! It’s a fun cardio workout option mixes high intensity and low intensity activities at varied speeds that allows you to work out your heart and your body. simultaneously. Try these interval training workouts, straight from my fellow H3 Fitness experts to help you get started.

Hilton Head Health Fitness Coach, David Chesworth encourages you to:

Find an activity that you enjoy to get you moving and get your heart pumping. My best suggestions are to start doing a dance class with a friend, playing tennis with a group of people, or simply taking a brisk walk around the neighborhood.


The more fun you have moving, the healthier and happier you and your heart will feel!

Use these nutrition and fitness tips to get up and start moving! What are you doing to celebrate heart health month?



Healthier Dessert: Chocolate Chip Cheesecake

Valentine’s Day just wouldn’t be the same without a sweet ending. Whether you make our Dijon and Pecan Roasted Pork and Warmed Brussel Sprout & Farro Slaw for your Sweetheart or use another dinner idea, this is the perfect dessert to complete any Valentine’s Day meal. H3 Healthy Kitchen Chef Karla’s Chocolate Chip Cheesecake recipe is not only delicious but it won’t leave you feeling guilty the next day.



1 can Cooking spray

2 cups Graham cracker crumbs

¼ cup Apple butter

3 cups Cottage cheese, 1%

1 ½ cups Cream cheese, fat free

1 each Whole egg

5 each Egg whites

1 ½ cups Sugar

2 teaspoon Pure vanilla extract

1/8 teaspoon Salt

¾ cup Chocolate chips


  • Cut the cake into wedges with a sharp, warm knife.
  • Preheat oven to 325°F.
  • Lightly spray a 9-inch springform pan with cooking spray.
  • Combine the graham cracker crumbs and apple butter in a small bowl.
  • Press the graham cracker crumbs into the bottom of the springform pan and set aside.
  • In a food processor pureé the cottage cheese until smooth.
  • Add the cream cheese, egg, egg whites, sugar, vanilla, and salt; process until nice and smooth.
  • Fold in half of the chocolate chips into the batter.
  • Pour batter into the prepared pan.
  • Sprinkle remaining half of chocolate chips on top of the cheesecake.
  • Bake for 1 to 1 1/2 hours, or until the cake has set and is firm to the touch.
  • Cool completely before serving.



Servings: 16

Serving Size: 1 slice

Calories: 205 calories

Fat: 3.5 grams

What’s your favorite Valentine’s Day recipe? Share your favorites in the comments.



3 Functional Fitness Moves to Relieve Shoulder Pain

by Hilton Head Health Fitness Coach John Lippett

Work in front of a computer or laptop all day? If the answer’s yes, you can probably admit to having shoulder pain and stiffness. Even if you try to practice better posture while at your computer of laptop, you can still end up in that hunched over position. Hilton Head Health Fitness Coach John Lippett has 3 simple fitness moves to help alleviate some of that pain and stiffness.



We hope you’ve enjoyed our 3-part Functional Fitness series. We’ve covered core stabiltiy, hip mobility and shoulder stability.

If you’d like to see more functional fitness moves or have a fitness problem you’d like us to solve, share a comment or email us at





5 Healthy Tips for Your Super Bowl Party

Everyone is gearing up for Super Bowl 50! Whether you’re a devoted fan, love the game or  just love to socialize during the game, we’ve got 5 simple tips to help you stay mindful and make healthier choices without missing a second of the action.


Bring something healthy and simple.

That way you have at least one healthier option to turn to during the party. H3 Fitness Coach, Chris Varano makes a low fat spinach dip with some Greek yogurt and vegetable soup mix and spinach. It’s that simple and very yummy.

And if preparing something is a ‘foul on the play’ in your mind, H3 Registered Dietician Felicia Hackett suggests buying store bought hummus with pre-cut vegetable tray. Hummus is always a hit and it’s always great to sneak in as many veggies as you can.

Be a Mindful Host at Half-Time

Make smaller portions of dips and put out smaller portions of chips while putting out bigger platters of fruits and vegetables.

Edamame hummus

Be sure to put water bottles next to the beer and other beverages so everyone sees there’s water available. You can even hand out/offer a water bottle to every guest when they are getting settled. Our RD Felicia Hackett pulls out these healthy tricks to help guests make healthier decisions while still allowing them to enjoy a little indulgence.

Turn Commercial Breaks into Fit Breaks

To stay active without missing a play or a hilarious commercial, Fitness Coach David Chesworth chooses squat jumps as his go-to fitness move. From a seated position on their chairs/sofas they would stand up and clap their hands – those who want high impact could add a jump after they stand. They could do 10 squat jumps for each commercial that airs or do 10 every time their team scores.

We’ve given you the game plan and now, it’s time to use it. Enjoy Super Bowl 50, everyone.

We’d love to know what you’re doing to stay on track during your Super Bowl Party. Share your plans with us in the comments!



Healthy Dinner Idea: Dijon and Pecan Roasted Pork Tenderloin

Last week, Chef Karla shared perfect Valentine’s Dinner side dish, Warmed Brussel Sprout & Farro Salad. Today, it’s all about the protein – Dijon and Pecan Roasted Pork Tenderloin. This tender and juicy main dish will shine next to that salad. You’re sweetheart will absolutely love this delicious combination.
valentine's day, pork tenderloin, healthy dinner idea


½ cup Whole grain dijon

½ cup Pecans, raw, chopped fine

¼ tsp Salt

¼ tsp Black pepper

1 each Pork tenderloin (1 pound)


  • Preheat oven to 375 degrees F.
  • Season pork with salt and pepper.
  • Coat the pork with the whole grain djion.
  • Place coated pork on a greased sheet pan.
  • Gently press chopped pecans on the top of the tenderloin.
  • Bake in oven for 17-25 minutes until pork reaches the internal temperature of 135 degrees or desired temperature.
  • Let pork rest for 3-5 minutes so it has time to reach 140 degrees.
  • Slice and enjoy!

pork tenderloin, Valentine's Day, healthy dinner


Servings: 4

Serving Sizes: 4 ounces

Calories: 260 kcal

Fat: 15 grams

What’s dinner without a delicious dessert? Nothing says Valentine’s Day like a chocolatey dessert. Stay tuned for our Chocolate Chip Cheesecake recipe next week!



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