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Living the Healthy Lifestyle

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Coming March 2016, True Bar

In response to guests’ requests for more alcohol education and as a means to provide helpful tools for encountering everyday situations with alcohol, Hilton Head Health is adding a cozy bar to our dining room in March 2016.


Healthier Approaches to Alcohol

By the end of this month, True Bar will afford guests an opportunity for not only lectures and education on incorporating alcohol in a healthier, more manageable way into their lifestyle, but the ability to practice these healthier approaches while at H3. This idea of presenting guests with healthier choices and practices to take home has been one of our best strategies to help guests create and maintain healthy lifestyle changes.


Fresh Ingredients, No Added sugar

Our same portion control philosophy and moderate alcohol consumption guidelines will be in play as guests are able to choose drinks to complement their healthy, gourmet meals. Guests will enjoy house made cocktails using fresh ingredients without added sugar and excess calories during their stay.


 Check out the new photos below:


Staining the wood




It’s almost complete!


Our barn door is up!



We can hardly believe True Bar is almost complete! Thanks to our amazing Maintenance Team. Final project photos coming soon!


3 Times You Should Hold the Olive Oil

Hilton Head Health Program Director, Felicia Hackett, RD

Olive oil has become more or less a table oil. We use it on many different foods to enhance that savory flavor. For cooking it can be used in many ways like roasting and sautéing. Nutrition wise, olive oil is fat and it should be used in moderation since it is an energy dense food. A little bit can go a long way.


Here at Hilton Head Health, we use 1/4 teaspoon to 1 cup of vegetables. Crazy! But it works. Times you should not use olive oil in your cooking are:

  • Skip out on adding oil in with the cooking of pasta. Also, when pasta is cooked and you want to keep the pasta from clumping, use extra pasta sauce instead of olive oil
  • Use yellow or Dijon mustard, a 0 calorie condiment, instead of oils when making sandwiches or subs at home
  • Pass on the olive oil dip and bread as an appetizer and instead fill up on more nutrient dense foods that are served in your meal like non-starchy vegetables

Olive oil makes food more palatable. Our goal in weight loss and management is to reach satiety. It definitely helps make food tasty but we do have to be cognizant of the amount we are using.



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 getinspired@hhhealth.com 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 getinspired@hhhealth.com 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 getinspired@hhhealth.com.


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 getinspired@hhhealth.com.




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