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Recipes to Boost Your Vitamin C

Your daily dose of Vitamin C doesn’t have to come from guzzling orange juice. There are all kinds of Vitamin C rich recipes for you and your family to enjoy. So, we compiled all our favorite, healthy recipes from our Healthy Kitchen and more so they can become your family’s favorite recipes.

H3 Sunrise Smoothie

vitamin c smoothie

H3 Daily


Spiced Eggplant-Lentil Salad with Mango


Eating Well


Roasted Halibut with Grapefruit Fennel Salsa

halibut and grapefruit recipe

Food Network


Citrus Salad with Balsamic Honey and Pistachios

citrus salad

Cooking Light | My Recipes




Fitness Friday: Have an “Eggceptionally” Active Easter!

With Easter just around the corner, you may be foreseeing plenty of sugar in your near future as a consequence of treat-filled baskets and Easter Egg hunts. While holidays are an understandable time to be a little indulgent, use being “hopped up on sugar” to your advantage this year! Channel your inner energizer bunny and try this Tabata workout designed to make you move as quick as a rabbit!

Tabata is a style of high-intensity interval training in which 20 seconds of activity are followed by 10 seconds of rest. This method is repeated for a total of eight rounds, or four minutes, for each exercise. Since you will be performing four exercises, this workout is 16 minutes long. Grab a stopwatch and remember to stretch afterward!

Exercise 1:  Mountain Climbers

Starting Position

Starting Position

Right Leg to Chest

Right Leg to Chest

Left Leg to Chest

Left Leg to Chest










Exercise 2:  High Knees with Fast Arms











Exercise 3:  Lateral Hops

Lateral Hops

Lateral Hops – Jump side to side










Exercise 4:  Grapevine








I love listening to different podcasts, webinars, Ted talks and sermons on my high tech smart phone.  Most recently, a sermon focused on the art of being intentional and engaging while listening to others.  Most people recognize listening is an important piece of communication and as guests continue to participate in our program it makes me realize how powerful active listening can really be.  In fact, this sermon stressed that “anytime we are talking, we are not actively listening.”

Think about it…we all thrive to voice our opinions, share our beliefs, and gain approval from others—especially through words.  Clear evidence of this is simply going on Facebook and reading status updates or links shared.  However, sometimes we tend to do too much talking, including myself, and not enough listening to what others are saying.  In fact, I bet a lot of us think we are good listeners…but are we really?  The tips below are strategies and must be practiced in order to become a better listener:

  • Try honestly to see things from the other person’s point of view.  I’ll give an example:  You attend H3 for 2 weeks and you just got back home to your husband, dog, and full-time job.  You are on a health “high” and you want the ice cream out of the freezer, the alarm to go off at 5:00 am, and you no longer want to entertain house guests for the next 3 months so you can focus on your health.  These are all wonderful things, but what if your husband is having a hard time understanding this change?  As you get home from H3 make sure to communicate about your experience as well as listen to how your healthy lifestyle change will impact those around you.
  • Be genuinely interested in what the other person is saying.  Ask questions. Participate through body language.  Emphasize.  To put it simply…genuinely care.  For example, when giving lectures at H3 I love when guests ask questions.  It shows me they want to learn and apply new things at home.  There are also times when it can be hard to control a lecture because one person in the group takes over and may ask 5-10 questions that only focus on who?  “me.”  These are the times that I wonder if they are actively listening to not only what I am saying, but also to the other lectures.

As you continue on your health journey ask yourself if you are listening to those around you.  Are you listening to your personal trainer?  Are you engaged at work?  Do you listen to your Doctor when he encourages you to practice something new?  I hope these two points help you in your day to day encounters and remember…. when you doing the talking, we are not actively listening.



Coaches Corner: Winter Olympics Fitness Tips

Elite athletes are not always born great, often they are “made”. There are countless athletes out there who are strong, agile, fit, healthy, skilled, kinesthetically aware, confident, optimistic, and so on and so forth. What separates someone who is born into an everyday athlete from someone who is made into an Olympian? A passion, a purpose, and a plan.

Seppe Smits, a 22 year old from Belgium, had a dream of being the first Belgian to ever snowboard in the Winter Olympic Games. Growing up, Smits had always had a passion for adventure, but he never quite found something that could completely satisfy his craving until he went snowboarding on a vacation to the mountains. Coming from a country with no mountains, the only way Smits could practice his snowboarding at home was at an indoor ski dome one hour from his house; which he went to at least three times a week. If Smits wanted to actually snowboard on a mountain, it was a 20 hour road trip for him and his mother. One evening, Smits was practicing a back flip and ended up landing on his shoulder, causing his collar bone to break. Instead of giving up, he used that 4-5 month recovery period watching countless videos of elite snowboarders, over and over again, to better understand the mechanics of the sport. In 2012, Smits competed in his first Big Air competition, and won. This year, 2014, at the Sochi, Russia Olympic Games, Smits will be making history as Belgian’s very first Olympic Snowboarder.

There are perhaps thousands of things that go into making an Olympic athlete. But when all of those things are broken down and simplified, they become a passion, a purpose, and a plan. The idea sounds simple, and in fact it is, but; often times, greatness stems from simplicity.  Seppe Smits had a passion for great adventure. His self-driven purpose was to make history as Belgian’s first Olympic snowboarder. His plan; understand the sport by analyzing videos, go to the indoor ski dome at least 3 days a week, take vacations to the mountains, and compete in competitions. When you really think about it, this concept doesn’t just apply to Olympic athletes. Having a passion, a purpose, and a plan can turn the average into the great.

It is very easy in the Winter time to make excuses not to exercise. It’s colder outside, the weather is bad, there’s too much ice, less motivation with less sunlight, the list goes on and on. But where there is an excuse there is a solution. Heck, if Seppe Smits can train to be an Olympic snowboarder in a country without mountains, then we can learn to stay active without the access of ideal weather/temperature conditions. For long term success, all we need is a passion, a purpose, and a plan. In this case, finding a passion means finding something you enjoy. Instead of using your energy thinking about why you wouldn’t enjoy something, use that energy to keep an open mind and actually try new things. Who knows, maybe you’ll surprise yourself. Finding a purpose means finding a truly motivating reason to stay active. To help you find that purpose, answer yourself a few questions?

  •  How would staying active in the winter positively impact my life?
  •  What do I hope to gain from being active?
  •  If you’re looking for a beach body, how would that lifestyle permanently improve your life?

Having a plan means coming up with ways to stay active. Seppe Smits used an indoor ski dome, what resources do you have? Perhaps you feel like you don’t have many resources. Below are five tips to help you stay active in the winter;

1)      Body Weight Exercises: Body weight exercises can be done in the comfort of your own home. They are a good way to build strength and can even get your heart rate up when done in a circuit. Below is an example of something you could do. 0116 (420x395)

2)      Find a friend to go to the gym with: Often times when we depend on ourselves to go to the gym, we may decide last minute not to go because of ____________ (fill in the blank). But when you are scheduled to meet somebody, you are more likely to go because you don’t want to let them down.

3)      Wear layers: If you are someone who enjoys the outdoors, it can be cumbersome to wear big bulky jackets. Simply wearing 3-4 thin layers (2-3 shirts [short and long sleeve], thin jacket, workout shorts, workout pants, 2-3 layers of socks, shoes, 2-3 layers of thin gloves, scarf, earmuffs, and a hat) can be just as, if not more, protective from the cold and it is more comfortable to move in as well.

4)      Turn Your Shoveling into a workout: If you live in a place where it snows a lot, you can turn your shoveling into a workout. If you would like to measure improvements, you can time yourself each time you have to shovel and try to set a new record! Be sure to keep your core engaged and use your leg strength while shoveling in order to reduce the risk of low back aches.

5)      Have a quality warm-up: Warming up is always an important part of the workout. When our muscles are warm they are less prone to injury. Not only that, but warming up is exactly what it implies, you become warmer. The cold temperature may not go away, but after a quality warm-up it will certainly be more tolerable.

There is never a good time to do something, but the best time is always now. Let this winter be your time to discover/rediscover a passion, a purpose, and a plan. Use this time to teach yourself how to conquer mountains when all you have access to are hills. Use this time to further define yourself. Use this time to take your something average and turn it into your something “great”.



Happy New Year from H3

2014-new-year (420x281)



Coaches Corner: What’s the RUSH


Sunday, December 8th 2013. This is the day that I will always remember as the day that I realized, “What’s the Rush?”  I was on a two week vacation in Hawaii, the island of Oahu to be exact. This was a big vacation for me, it was my first big trip that I planned and paid for entirely on my own.  I had big aspirations of things to accomplish while I was there. I wanted to go hiking, see the sights, go to Pearl Harbor, learn to surf, body surf big waves, run a marathon, snorkel, cage dive with sharks and skydive. Some of you may be thinking, “gosh this guy is crazy”! Maybe I am, but I was extra motivated to be adventurous in Hawaii. I’m very happy to say that I was able to check off everything on my Hawaii bucket list. Everything turned out just like I had hoped it would, everything except for the marathon…

It was 5am on Sunday, December 8th 2013 and the Honolulu marathon (my very first marathon) was about to begin. I was confident and excited as well as nervous and doubtful. I knew that mentally this challenge was something I could overcome. I knew that cardiovascularly my heart could handle it and I knew that I had trained appropriately for it.  However, I also knew that about one month prior, I had experienced muscle tightness and pain in my right knee.  That didn’t matter, the pain was long gone and I knew that I had to be present in the moment because all I could worry about was the 26.2 mile journey ahead of me.  I had a vision; to be able to say I have completed a marathon. I had goals; Goal #1: Keep running, no matter what. Goal #2: Finish the race in less than 4 hours. Based on my training, I knew that this was realistic.

30,000 people geared up at the start line ready to go. An eruption of fireworks went off, essentially a Fourth of July finale lasting 5 minutes, to start the race.  With that display my confidence skyrocketed.  I started off smart, running at a pace that I knew I could maintain, eventually speeding it up.  The first 2 miles seemed to go by in no time and my excitement only continued to rise. I knew in my head that there was nothing I could not accomplish. Less than 1 mile later, everything changed. My extreme highs were soon to become extreme lows. I began to feel symptoms of pain in my right knee, just like I had one month before. Within minutes my knee was so stiff that simply bending it was intolerable. I already knew that I would not be able to achieve goal #1 (keep moving no matter what) at mile 3. I knew that if I wanted reduce the pain, I had to stop and stretch. I thought to myself, no big deal it’s just a tight muscle, this won’t slow me down too much. I was relieved to see that the pain went away, so I started to run again. Less than 3 minutes later the stiffness in my knee started to act up again. I stopped to stretch again. This sequence of events happened about 3 more times by the time I finally reached mile 5. It was at this point when my heart sank and the unsettling realization kicked in that I was not going to accomplish any of my desired goals during this marathon. I still had 21.2 miles to go and I had already stopped running to stretch numerous times. Not only that, but my knee couldn’t even handle the intensity that I had trained to go at for this race.

The next 5 miles were a big emotional roller coaster. So much negativity coursed through my veins. All I could think about was how pointless it was for me to be continuing. I can’t even accomplish my goals. If I try to go fast, I feel pain. The slower I go, the longer this takes. I’m tired. The end is never going to come. I should just stop. Even if I want to stop, I don’t have a phone, everyone I know is sleeping, I don’t know how to navigate Honolulu, and gosh darn it this just sucks! I stopped to stretch again. During this stretch session I was forced to think about what was truly important to me. I was caught in a heated debate with myself about what action to take next. On one hand, I knew that I could push myself, suck it up and ignore the pain. I could still finish in a time close to 4 hours. I can still achieve my goal of being a sub-4-hour marathon runner. On the other hand, I could respect my body and do the best I can one step at a time. Maybe I won’t achieve my goals, but I will still reach my vision of completing a marathon. But… I’m a fitness specialist, this shouldn’t be happening to me, I’m better than this, I can overcome it. At that moment, I started listening to what I was saying… “exactly”, I thought…. “I’m a fitness specialist… at a healthy lifestyle resort… who preaches making decisions that will improve quality of life… How would I coach a client through something like this?… well… Would it improve my quality of life to ignore my knee pain, push through it, finish my first marathon in 4 hours or less and risk permanently damaging my knees, reducing my chances of being a great marathon runner in the future?… no… Would it improve my quality of life to give up?… no way… would it improve my quality of life to accomplish this amazing task in the way my body is ready to, and be able to call myself a 2013 Honolulu marathon finisher?… ABSOLUTELY!!!” I had nowhere to be later. I had no plans. In fact, it was barely 6:30am and the sun was about to rise in arguably in the most beautiful place in the entire world, “What’s the Rush?”

This marathon put me in a place that many guests at H3 know very well. This is a place of going on a journey. This journey is a place of being enthusiastic to get started; a place where you have mathematically calculated when and where you will arrive at your dream destination; a place that surprises you with unforeseen challenges. A place that makes you want to quit; a place where you ask yourself, why can’t I just be there now? A place where you grow in ways you did not expect to grow; a place where you realize what is truly important to you; a place where you ask yourself… “What’s the Rush?” This is a place where YOU CAN go the distance. The destination may not be as easy to get to as expected, but the change of scenery along the way is beautiful, enjoy it. The destination isn’t going anywhere, you are.  You can choose to move towards it, or away from it. What do you choose? =D



Nutrution: “That’s Awesome”


The Book of Awesome, written by Neil Pasricha has been a recent favorite of mine.  Anyone that was a part of the Blue Ridge Relay (David, Chef Jen and Sarah) knows exactly what I am talking about.  You may call it a slight obsession, but it is full of inspiring prompts and reminders that there are so many things to feel good about—everything from “that guy who helps you parallel park” to “seeing someone laugh in their sleep.”  I love his simple phrases so much that it has inspired me to create an H3 version of “AWESOMENESS” in regards to our food and nutrition program…here we go…

  1. Creating metabomeals that sound crazy to anyone that hasn’t been through the program.  That’s Awesome.  The applesauce, cottage cheese and ground cinnamon sound familiar?  How about sliced apples (heated up) with walnuts and nutmeg…better yet, the peanut butter hummus.
  2. Teaching family and friends Bob’s unwise, better, best concept. Next thing you know, you are singing David’s song.
  3. The moment when you stare at the refrigerator and make the connection that “the answer is not in there.”  Thanks, Lisette 😉  Awesome.
  4. Getting up during every lecture because you have to use the restroom.  Water, water, and more water.
  5. Sitting in a cooking demo and thinking “I can do this.”
  6. You create a personal food rule that actually works.
  7. While you are finishing a pool class, your roommate makes sure you get your cup of regular coffee before 11:00 am hits.  For all of those with a close relationship with caffeine and decaf isn’t an option….Awesome.
  8. Taking foodie pics and sending it to your family at home.  Taking food logging to a new level.
  9. Eating grilled eggplant or asparagus and actually enjoying the flavor.  Awesome.
  10. Waking up with a slight tummy growl.  Feeling physical hunger.  That is Awesome!!

Check out for reminders that the little things in life can actually be the big things that make a difference.




Wellness Wednesday: Health Benefits of Walking


This coming Saturday, October 5th, is Hilton Head Health’s 4th annual Devin’s Dash 5k Walk/Run & Crossfit WOD. This event is in memory of Gregory ‘Devin’ Sheaffer, a massage therapist, friend, and family member of the Hilton Head Health team. If you are unable to attend this year’s event, we invite you to walk/run a 5k distance at 8 am on Saturday, October 5th wherever you are at in spirit of such an unforgettable person; whether that be in your neighborhood, at a nearby park or on a treadmill.

Walking is one of the easiest, and possibly one of the most beneficial healthy habits one can add into his or her life. The National institute of medicine says that, on average, adults gain 1 to 3 pounds a year. When broken down, this adds up to an excess of 10 to 30 calories/day. Walking an extra mile/day (about 2,000 steps) burns an average of 100 calories and would be more than enough to compensate those excess calories. Researchers are also finding that an additional 6,000 steps (about the distance of Devin’s Dash 5k) each day is the point when weight loss starts to become most effective, assuming it is done alongside healthy eating habits like portion control, mindful eating, or many of the other habits you learned while at H3. Some other long term benefits of walking include;

–          reduces risk of diabetes

–          strengthens your heart

–          improves cognitive function

–          reduces risk of osteoporosis

–          reduces risk of certain cancers (Ex: breast and colon)

–          improves physical function

–          speeds up metabolism

Whether it be in person or in spirit, we look forward to having you participate in the 4th annual Devin’s Dash 5k walk/run & WOD!!

Make sure to sign up for Devins Dash!



Devin’s Dash Training – week 4

Runners Fuel

runner fuel


Before a Race

Pre-race breakfast should be 2-3 hours before the race that are low in fiber, fat and protein. Choose something that is easy to digest.

Drink water up to 30 minutes before the race starts. This means you will need to set an alarm extra early that morning.

Days leading up to your race, focus on eating lean protein like chicken or fish and healthy carbohydrates to each meal, such as: vegetables, fruits, whole grain pasta, and breads. Stay away from processed foods high in trans fat and cholesterol. If you want to “carbo-load”, do it 2 days before the race instead of the night before. A lot of times we don’t sleep well the night before a race and anxiety can cause indigestion. It is also critical that you remain well hydrated by doubling up on your water intake days before the race.

During a Race

Before a race, inquire about the number of water stations along the course. Take advantage of these stations to stay hydrated during the race, especially during hot and humid conditions.

If your race will last over 60-90 minutes, drink fluids that contain carbohydrate and sodium. The carbohydrate will help provide energy during the race; the sodium may help drive you to drink more and promote fluid retention. AmericanCollege of  Sports Medicine (ACSM) recommends drinks that contain 4-8% carbohydrates.

After a Race

Make sure to replenish your fluids lost after a race. The ACSM recommends that you drink 2 cups of fluid for every pound of body weight lost during your exercise activity.

Register for Devin’s Dash



Nutrition: Enjoying your fall favorites

New Ways to Enjoy Your Fall Favorites

            Indulge in the local seasonal foods that your area has to offer. There are a bundle of benefits to eating seasonally and locally; better flavor, more nutrients, and less environmental burden. Here are a few ways to incorporate your local fall foods with a fun and creative twist.

Apples: Spice up seasonal apples by making H3’s Spiced Apple Cider Compote, this sauce will enhance any dinner. Try it on roasted pork tenderloin, seared chicken breast, or grilled beef tenderloin.

Brussel Sprouts: Brussel Sprouts have a bad reputation for flavor and texture, but this reputation is wrong! Brussel sprouts are delicious and chalked full of flavorful nutrients! Try H3’s Brussel Sprout Casserole, it’s a great way to mix up your normal brussel sprout routine.

Parsnips: Parsnips are commonly overlooked and replaced with other fall favorites. However, they are worth your time. Add parsnips to your roasted vegetables to add worthy flavor to your plate. Combine; beets, parsnips, and sweet potatoes. Toss with salt, pepper, and olive oil; roast at 375 degrees for about 45 minutes or until the root vegetables are fork tender.

Cauliflower: The sweet, slightly nutty flavor of cauliflower is perfect for winter side dishes. It is wonderful steamed, but it can also be blended for soups. Incorporate cauliflower into your diet by trying H3’s Potato Cauliflower Mousse.

Squash: Unlike summer squash, winter squash has a fine texture and a slightly sweet flavor. Because of its thick skin, it can be stored for months. It tastes best with other fall flavorings, like cinnamon and ginger. Stuff acorn squash with your favorite vegetables and ground chicken breast. Or make Butternut Squash Soup.

However you choose to incorporate these fall indulgences have fun doing so. Mix it up and try new things, this will keep you from getting bored and it will offer your body a wide variety of nutrients. As always I encourage you to shop your local Farmer’s Market for inspiration. Happy fall!



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