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Living the Healthy Lifestyle

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H3 Vegetable Stir Fry

In the H3 Healthy Kitchen, we turn healthy ingredients into delicious meals for our Guests during their wellness program and weight loss program stays. We also stress the importance of learning how to make these healthy recipes at home, which is why we also make them quick and easy.  This H3 Vegetable Stir Fry is the perfect marriage of healthy, delicious and easy! Though stir fry’s found in many restaurants can often be laden with unnecessary fats and sodiums, this healthy vegetable stir fry recipe is perfect for anyone trying to reach their weight loss goals and live a healthy lifestyle while still being flavorful and delicious!

Ingredients:VegCashewStirFry8 25 300x300 H3 Vegetable Stir Fry

1 ½ cups Brown Rice, long grain, uncooked

3 cups Stock, chicken or vegetable

Stir Fry

1 cups Carrots, halved, cut on bias

2 cups Broccoli florets

1 cup Bean sprouts

1 cup Celery

1 cup Straw mushrooms

1 cup Bell peppers, (red and yellow) julienne

1 cup Yellow onions, julienne

1cup Water chestnuts

½  cup Soy Beans

1 cup Egg Beaters

½  cup Cashews, unsalted or lightly salted, pieces or chopped

¼  cup Low sodium soy sauce

2 T. Garlic, fresh, minced

2 T. Ginger, fresh, minced

1 T. Sesame oil

Pinch Sea Salt

3 each Wontons, halved (triangle) baked- garnish

1 head Red cabbage leaves, garnish for base of stir fry

2 each Green Onion frills – for garnish or chopped green onions


  • Preheat oven to 350 F.
  • Cook brown rice with chicken or vegetable stock in a large sauce pot.
  • Bake wonton triangles until golden brown- then cool and set aside for serving.
  • Preheat a large sauté pan.
  • Add Sesame oil to the sauté pan.
  • Sauté garlic, ginger, onions, celery and peppers, first.
  • Once tender, add broccoli, mushrooms, water chestnuts and bean sprouts.
  • Add low sodium soy sauce to the vegetables, as they cook.
  • Cook until al dente- slight crunch. Then set aside and keep hot.
  • On the side, scramble egg beaters in separate sauté pan.  Make sure to scramble egg beaters well, so that there are small pieces of egg.
  • When all components of stir fry are finished, combine all ingredients together in large warmed bowl and then add the sea salt.
  • Taste stir fry for overall flavor.
  • Drizzle sweet soy sauce glaze over each dish for extra stir fry flavor.


Number of Servings: 6

Serving Size: 2 ¼ cups = ¾ c rice & 1 ½ c veg

Calories: 360

Fat: 9

We hope that you enjoy this healthy vegetable stir fry recipe! What’s your favorite vegetable dish?


3 Moves for Killer Legs & Glute

At Hilton Head Health, we offer over 50 different fitness classes to help our Guests achieve their weight loss and wellness goals, and live a healthier lifestyle. One thing that we like to remind our Guests of is that you don’t need expensive equipment to get a good workout. Today we’re going featuring 3 simple moves that make a great leg and glute workout!

1. Squat and Lift

2. Curtsy – Side Lunge

3. Fingertap

We hope that you enjoy this leg and glute workout! What’s your favorite move?


Prediabetes Affects 1 out of every 3 Americans

At Hilton Head Health, we want our Guests to stay educated with the most up-to-date information regarding nutrition, health and wellness. The proper knowledge is a key tool to help Guests with not only weight loss management but healthy living and disease prevention.

With 29 million Americans with diabetes, according to Edward Gregg, chief of the Epidemiology and Statistics Branch of the Division of Diabetes Translation at the CDC, “We already have a diabetes epidemic on our hands.”  Unfortunately things will likely get worse before they get better. Eighty-six million (1 out of every 3) people in the U.S. have pre-diabetes and 90% of them are unaware of that fact. Pre-diabetes means that blood sugar levels are higher than normal but not high enough to be called diabetes. Within 5 years, 15 – 30% of those with pre-diabetes will develop diabetes. Leigh Perreault, Associate Professor of Medicine at the University of Colorado predicts that up to 70% will develop diabetes in their lifetime. The good news is that a study called the Diabetes Prevention Program (DPP)  proved that with moderate lifestyle changes, those with pre-diabetes can dramatically lower their risk of progressing to full-fledged diabetes.

prediabetes8 19 272x1024 Prediabetes Affects 1 out of every 3 Americans

Though the numbers may seem daunting, and changes can often be difficult, pre-diabetes doesn’t have to lead to full-fledged diabetes. Healthy lifestyle changes can include something as simple as switching from drinking soda’s to water, cutting out sugar in your morning coffee, or walking an extra 30 minutes a day. What healthy lifestyle changes do you practice to help keep your health in check?


H3 Berry Tart

We love to create quick, easy, healthy recipes that call for simple ingredients for our Guests to take from their stay during their weight loss program or wellness program at  Hilton Head Health and recreate these same recipes at home. Providing our Guests with healthy recipes and knowledge about nutrition helps to motivate them to continue their journey to sustainable weight loss and gets them closer to maintaining a more health conscious lifestyle. Seeing as desserts can be a sticky situation, we love to focus on healthy dessert recipes.

For today’s healthy dessert recipe, try this H3 Berry Tart:

photo 1 300x300 H3 Berry TartIngredients:

1 cup Berries, raspberries or blueberries

1 cup Whipped cream


2 1/2 ounces Cream cheese, fat-free, cold

2 ½ tablespoons Sugar

¼ teaspoonSalt

1/8 teaspoon Baking powder

½ tablespoon Apple cider vinegar

2 ½ tablespoons Ice cold water

1 cup Flour

2 ½ tablespoons Flour, for rolling out pie crusts

2 ½ ounces Butter, unsalted, cold


  • Preheat oven to 375˚F.
  • In a mixing bowl, with paddle attachment, mix all ingredients.
  • Sprinkle a clean counter with a small amount of flour.  Roll the dough out on counter and make sure the dough is not too thick.
  • Once you have rolled out the dough use a round cookie cutter to press out 6 individual pie crusts.
  • Place the pie crusts on a greased sheet tray. Leave about 1 inch between each pie crust.
  • Refrigerate for at least 20 minutes.
  • Remove the crusts from the refrigerator and bake for 10-12 minutes.  Move the crusts from the oven and allow to cool.
  • Once the crust has cooled, top with whipped cream and fresh fruit!


Serves: 6

Serving Size: 1 tart

Calories: 120

Fat: 8 grams

We hope you enjoy this healthy dessert recipe for the H3 Berry Tart! What’s your favorite healthy dessert?


H3 Stability Ball Routine

We want to create new and exciting fitness classes that are fun and challenging for our Guests during their weight loss program and wellness program here at Hilton Head Health. We’ve found that one source of discouragement and a major deterrence from achieving weight loss goals and wellness endeavors is boredom. By keeping a fresh and varied fitness and exercise regiment, you can keep mind focused and stay motivated toward reaching and maintaining a healthier lifestyle. Try to infuse new types of equipment and different variations to your everyday exercises. The more you change up your workout routine and challenge yourself, the more rewarding each workout will become. Here’s a  5 move, full body stability ball routine.

1. Squat

2. Split Squat

3. Push up

4. Crunch

5. Plank

Tell us what you do to keep yourself enthused about working out? Do you ever use a stability ball yourself?


H3 Guest Testimonials

H3guesttestimonialBetseyC 300x300 H3 Guest Testimonials

We love getting feedback from our Guests about how they enjoyed their experience here at Hilton Head Health. Knowing what type of impact our staff, facility and cuisine has on our Guests’ stay is important to what types of improvements and decisions we make regarding our weight loss programs, wellness programs, facility expansions, dining experience and more.

When asked to describe their experience during their wellness program or weight loss program at Hilton Head Health in 25 words or less this is what a few of our Guests had to say:

“Amazing place. Terrific food. Knowledgeable, helpful and caring staff. The perfect place to begin my journey to more healthy living.”  -Betsy C.

“Great help and experience. Just lost my mother from cancer last month and everyone was supportive to get me back on track, especially Lisette. She is a keeper.” -Karen W.

“I came here to jumpstart my way to a better thought process for health and exercise. I will take what I’ve learned and use it to find a healthier me! The instructors are awesome!” -Suzanne K.

Want to hear more from our past Guests? Read more reviews on our TripAdvisor and watch our Guest testimonial videos.

So now we ask you H3 alum, can you describe your experience at Hilton Head Health during your weight loss program or wellness program in 25 words or less?


Healthy Dessert Recipe: Tiramisu

In the H3 Healthy Kitchen, we love to take classic recipes and give them a healthy twist to cut down calories and unhealthy fat content so our Guests here at Hilton Head Health can still enjoy their favorite foods while forging their way on their health and wellness paths and weight loss journeys. Take this Tiramisu, healthy dessert recipe, for example, it’s less than half the fat of most recipes and still just as delicious.

Tiramisu8 111 300x300 Healthy Dessert Recipe: Tiramisu


¼ cup + 1 Tbsp Sifted Powdered Sugar

4 ounces Fat-free Cream Cheese

¾ cup Fat-free Cool Whip

2 each Egg Whites

½ cup Hot Water

2 Tbsp Sugar

1 Tbsp Instant Coffee Crystals

1 Tbsp Kahlua

20 each Lady Fingers

½ tsp Unsweetened Cocoa Powder


  • Combine powdered sugar and cream cheese in a bowl, and beat at high speed until well blended.
  • Gently fold in ½ of the cool whip, then let set in refrigerator.
  • In a separate bowl, beat egg whites (at room temp) at high speed until peaks form.
  • Gradually add the sugar, 1 Tbsp at a time.  Beat until very stiff peaks form and mixture is glossy.
  • Very gently fold part of egg mixture into the cream cheese mixture, then very gently fold in remaining egg mixture.  Set aside in the refrigerator.
  • In a small bowl, combine hot water, coffee crystals and Kahlua – stir well.
  • In a small loaf pan or baking pan, layer ½ of the lady fingers across the bottom.  Drizzle with ½ of the Kahlua mixture.  Next layer ½ of the cream cheese mixture over lady fingers. Repeat: lady fingers, Kahlua mixture and cream cheese mixture.
  • Top with remaining cool whip and sprinkle with cocoa powder
  • Place in freezer for 1 – 2 hours.  Remove 1 hour before serving.


Number of servings: 8

Serving Size: 1 slice

Calories: 184

Fat: 3.8 grams

We hope that you enjoy this healthy dessert recipe!


Exercise is great, but can you over do it?

Moderationiskey8 8 300x300 Exercise is great, but can you over do it?

Exercise: Planned and purposeful physical activity that challenges the physiology of the human body.

Like eating vegetables, everyone knows that having a helping of exercise daily is good for us. Unlike vegetables, however, too much exercise may not necessarily be a good thing. Here at Hilton Head Health, when it comes to implementing exercise into a healthy lifestyle, we believe that quality is always more important than quantity. During our weight loss program and wellness program we offer our Guests over 50 different fitness classes as well as fitness adventures to help improve fitness, as well as help with weight loss and wellness. However, we also understand that moderation is key.

Maybe you’re thinking to yourself, “No I need quantity. I need to burn as many calories as I can as quickly as I can to shed all of this weight off”. If you’re thinking like that, listen carefully. If you’re not thinking like that, good for you and continue reading to find out why you should be proud of yourself. Regardless of what you’re thinking right now, the point is that quality is more important than quantity.

When we exercise, we are essentially damaging our bodies. Luckily the human body does an amazing thing and it heals itself! Not only that, but when we challenge our physiology the way we typically do when we exercise, the human body does more than just heal itself. It makes itself even better! It does this so that the next time it is challenged in the same way, it will be able to accomplish that task more efficiently. Like mankind inventing the wheel, your body has the ability re-invent itself in new ways in order to make your life easier.

In order for these physiological adaptations to happen, your body needs proper nutrition and time to recover. It is not uncommon for people (especially those on a weight-loss journey) to not only overexercise, but also to skip meals. However, remember exercise is technically damage. Imagine that your cells and hormones are like little engineers and construction workers in your body. When you exercise, you are bulldozing old structures to make way for newer better structures. When we fuel ourselves with proper nutrition we are supplying our engineers and construction workers with tools to re-design and re-construct. So combine constant bulldozing with minimal new supplies. All that gets you is a giant junkyard. What does that mean for the human body? Injury! Overexercise (A.K.A. too much quantity = injury). When we reach this point, we not only have to re-design and re-construct; we also have a lot of cleaning up to do before we can even start. This clean up that results from injury will slow you down with your health and wellness goals. So while quantity may sound appealing at first, it may be counter productive in your healthy lifestyle endeavors.

Well now exercise seems like a bad thing. I don’t want to injure myself. What should I do?

The American College of Sports Medicine (The Golden Standard) recommends that we aspire to reach 5 or more days/week of 30-60 minutes/day of quality exercise. This 30-60 minutes is your time to challenge yourself. This is your time to bulldoze the parts of yourself that you don’t want anymore. Make these workouts count! During the times you are not exercising, be sure to get in a quality breakfast, lunch and dinner sprinkled with a few healthy snacks in between. Be sure to get 7-8 hours of sleep. And be sure to include stretching, rolling out and massage as a priority in your healthy lifestyle. These times of eating right, sleeping well and relaxing are the times that your body’s construction workers and engineers need in order to  re-design and recreate a better you.

Keep in mind that rebuilding a city does not happen over night. Neither does changing your body. Work interdependently as a team with your body in order to make the most amazing city you’ve ever lived in! Make your city a quality city, not a junkyard!

Remember, moderation is always key!


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