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Valentine’s 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.




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!


Valentine’s 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!


4 Functional Fitness Moves to Improve Hip Mobility

If you want to decrease tightness in your hips, improve your posture and increase range of motion; these 4 functional fitness moves to improve hip mobility from Fitness Coach David Chesworth are just what you need. Whether you’re an athlete looking to loosen up your hips or you’re seated at a desk all day long, improved hip mobility is important to your everyday functional movements.

If you have issues bending over to pick up your kids or even picking up small items that you drop, these movements will help you gain that range of movement back and help alleviate some of the hip pain you may experience while doing simple tasks.

Follow these 4 functional fitness moves to improve hip mobility:



You don’t want to miss the last part of our Functional Movement series. Next Friday, it’s all about shoulder mobility!  We’ll see you next week.


What myths do people believe are true when it comes to nutrition?

by Hilton Head Health Registered Dietitian, Felicia Hackett

“What is good for me and what is not? How many calories does this have? I heard this and my friend told me that. I saw on TV that…”


Nutrition confusion is common. We are bombarded with clever nutrient marketing. When we are unable to make sense of it we tend to turn to our old habits, habits that are not conducive to our health and lowering our risk for chronic diseases like Type 2 Diabetes, Cardiovascular disease, and Cancer. Keep reading to demystify some common nutrition pitfalls.

Bananas give you belly fat.

A diet rich in fruits and vegetables is beneficial for weight loss and maintenance. Considering the highly packaged, processed food culture we live in, villainizing a piece of fruit is not logical. Foods that are packed with added sugar, salt, and fat are what create more belly fat than a banana. A 6” banana is packed with nutrients, providing not only fiber but a good source of potassium and Vitamin C.

One key recommendation from the 2015 Dietary Guidelines for a healthy eating pattern includes incorporating a variety of fruits, especially whole fruits. Bottom line is that if you like bananas, eat bananas

Vegetarian and Vegan diets lack adequate amounts of protein.

When we think protein we tend to think of animal sources- meat, yogurt, and cheese. There are many other foods that provide an abundance of protein. The 68th UN General Assembly declared 2016 the International Year of Pulses. What are pulses? Pulses are crops like legumes, peas, beans, and chickpeas. Not only are they a good source of protein but they pack a punch with fiber. For example, a 1/2 cup of kidney beans packs 8g of protein and 6g of fiber. Other benefits of increasing pulse intake are that they are economically accessible and fosters sustainable agriculture. So, yes! Vegetarians and vegans eat adequate amounts of protein plus reap all the additional benefits of food cost and helping the earth.

Juicing is great!

Juicing is not a long term solution for maintaining weight loss. You may be getting vitamins and phytochemicals in your juice but you are lacking fiber. Fiber is beneficial for GI health, lowering LDL cholesterol and on top of that has anti-inflammatory effects. Juicing makes you miss out on an important part of our diet. If you do like drinking your fruits and vegetables, try a blender so that you are getting all the benefits of the whole food.


Back to the Basics

Get back to basics in 2016 and focus on foods like vegetables, fruits, whole grains, nuts, seeds, legumes, and beans. Build your nutrition not on nutrients but on the colorful foods you see in the produce section. Focus first on eating plant-based foods and by default you will increase your fiber intake while decreasing added sugar, saturated fat, and sodium.  Set an intention to make each and every eating occasion count. It does not take long before your body starts reacting positively to the changes you make. You may not be seeing it on the scale right away but internally your body is going to be thanking you.


Valentine’s Dinner Idea: Warmed Brussel Sprout & Farro Slaw

Valentine’s Day is less than 3 weeks aways. But no need to panic. The H3 Healthy Kitchen has the perfect, healthy dinner recipe to impress your sweetheart. Start with our Warmed Brussel Sprout & Farro Slaw. This warm slaw recipe is simple to make and tastes absolutely delicious.

farro slaw


8 ounces Brussel Sprouts, thinly sliced

1 cup Red apple, thinly sliced

½ Tablespoon Olive oil

1 ½ Tablespoon Red wine vinegar

¼ cup Cranberries, dried

¼ teaspoon Salt

¼ teaspoon Ground Black Pepper

1/2 cup Farro, cooked and cooled


  • Preheat a medium sized skillet, add olive oil.
  • In a bowl combine all remaining ingredients; Brussel sprouts, apple, vinegar, cranberries, salt, pepper, and cooked farro.
  • Once the oil and skillet are hot, add the; slaw mixture and sauté 3-5 minutes or until apple and Brussels are slightly softened.
  • Serve hot and enjoy!

Chef’s Note: Just looking for a quick and tasty side, serve this mixture cold!


Serves: 5

Serving size: ½ cup

Calories: 90

Fat: 2 grams

Sodium: 110 milligrams

Carbohydrates: 16 grams

Protein: 2 grams

Fiber: 3 grams

Next week, we’ll show you how to make Dijon Encrusted pork and we have a special, chocolatey dessert recipe that will knock your socks off!


6 Functional Fitness Movements to Build Core Stability

 by Hilton Head Health Fitness Coach Chris Varano

It’s 3 weeks into the New Year and you’ve started a new fitness routine. You’ve created a consistent schedule whether you’re waking up to work out or you head to the gym at lunch or after work. This is an awesome start.

Now it’s time to incorporate functionality into your fitness. Meaning your fitness routine should include components to build your agility, strength and balance. Today, we’ll start off with 6 fuctional exercise movements that build core stability:



Stay tuned! Next Friday, our H3 Fitness Specialists will bring you functional fitness movements for hip mobility.



7 Tricks to Ordering Take Out

by Hilton Head Health Registered Dietitian Felicia Hackett

When eating convenience foods we have to remember that those are the foods that tend to lack vegetables, fruits, whole grains, beans, nuts, and seeds. Because of that you have to purposefully choose foods that are going to help with weight loss and weight maintenance but more importantly living well.

restaurant, healthy food,

Look for entrees that have a vegetable in the name.

  • Eggplant parmesan, broccoli and chicken.

Ask for double vegetables.

  • Red curry with double vegetable or shrimp lo mein with double vegetables.

Have one starch.

  • Skip the side of bread and just have the rice or potatoes that come with the meal. Mexican takeout? Pass on the tortilla chips and salsa and have 3 small corn or flour tortilla tacos with a side salad. Instead of queso choose a small order of guac to go with your yummy tacos. Both are energy dense foods but guac has healthy fats and vitamins that cheese does not.

When you get a choice between a baguette, chips, or an apple,

Choose the apple and have it for dessert and if you are full from the meal stick it in your bag or car for a quick pick me up later in the day.

At ice cream shops have the smallest size they offer.

  • Sounds crazy but the “baby” size or dog friendly size would be a great portion.

strawberry ice cream, healthier option, small order

Take the food out of the takeout box and place it on your 9” plate.

  • Half of your plate should be non-starchy vegetables. If you have a slice of pizza, size down the slice so that it does not overhang on the plate and then make sure there is room to fill half of your plate with those non-starchy vegetables.

Mini-size fast food options.

  • Stopping at fast food, have a kid size meal and if you feel hungry order a side salad

It is easier said than done but like anything else that we succeed in we have to practice. Convenience, quick-serve, and fast foods are in the world we live in. You have to make it work for you or it’s going to work you. Practice, practice, practice choosing better and soon enough it will become habit.


Green Smoothie

We love showing our guests how to introduce more fruits and vegetables into their diets. One of the easiest and most delicious options is in a flavor packed smoothie. You can easily add more antioxidant rich greens into your diet with our Green Smoothie recipe straight from our H3 Healthy Kitchen. No worries, you won’t taste the spinach so even the pickiest eater will love this recipe. Next week, we’ll share our secret to mixing and matching the best ingredients to make delicious smoothies.



2 cups Spinach, fresh

2 cups Coconut Water

1 ½ cups Pineapple, fresh, diced

½ cup Avocado, cubed

1 cup Banana

Chef’s Note: The browner the banana the sweeter the smoothie is! Also this green smoothie is loaded with Vitamin C!


  • Peel bananas, wrap in foil or in a plastic bag, and freeze.
  • In a blender combine; spinach and coconut water, blend until smooth.
  • Add pineapple, avocado, and frozen banana, blend until smooth.
  • Serve cold, enjoy!


Serves: 5

Calories: 110

Fat: 2.5 grams

Sodium: 120 milligrams

Carbohydrates: 23 grams

Protein: 2 grams

Fiber: 4 grams


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