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Change up Your Meal Plan with Vegan Options

November is National Vegan Month. People choose to be vegan for health, environmental, and/or ethical reasons. Many vegans choose this lifestyle to promote a more humane and caring world. A vegan diet is one that consists of only plant-derived foods. Vegans don’t use or consume any animals or animal products including flesh (land or sea animals), milk, eggs, or honey.

The key to a nutritionally sound vegan diet is variety. A healthy and varied vegan diet includes fruits, vegetables, plenty of leafy greens, whole grain products, nuts, seeds, and legumes.

Check out the following list of reasons to go vegan according to an article in the Huffington Post.

1. Eating processed meat increases the risk of death from heart disease by 72 percent.

2. Animal products contain cholesterol, which can lead to heart disease, America’s leading killer, whereas a vegan diet is cholesterol-free!

3. Men who eat 2.5 eggs or more a week have an 81 percent greater chance of developing lethal prostate cancer than those who eat fewer than .5 eggs a week.

4. People who regularly eat processed or red meat are up to 50 percent more likely to develop colon cancer, the second most common cancer worldwide, than individuals who avoid these foods altogether.

5. Vegans have 34 percent fewer incidences of female-specific cancers, like breast, cervical and ovarian cancer.

6. Dairy consumption can trigger acne.

7. Hey Dairy Council: Cow’s milk does not “do a body good.” In fact, it can leech calcium from your bones.

8. About 60 percent of adults can’t digest milk… and humans are the only animals to drink another animal’s milk and to drink milk as adults!

9. Kale contains more calcium per calorie than milk — 90 grams per serving — and is better absorbed.

10. Vegans have lower rates of obesity and weigh 5 to 20 pounds less than meat eaters.

11. One in three American children is overweight or obese. A vegan diet, high in fiber, low in fat, cholesterol free, and rich with vitamins and minerals, is an excellent choice for healthy children.

12. A vegan diet has been shown to help treat Type 2 diabetes for many diagnosed with the disease.

13. Our daily protein requirement can easily be met with high protein legumes, nuts, seeds, grains and even leafy vegetables. Consider that many of our top athletes, among them tennis champion Serena Williams, the world’s strongest man Patrik Baboumian, MMA fighter Mac Danzig, triathlete Brendan Brazier, and NFL fullback Tony Fiametta are clearly getting all the protein they need!

14. A study led by Dean Ornish, M.D., showed telomeres, DNA-protein complexes that are markers of health and longevity, were elongated among men who adopted a low-fat, plant-based diet.

15. Omega-3 fatty acids like fish oil are good for you, but are plentiful in plant sources such as hemp seeds, flax seeds, and seaweeds.

16. Worried about B-12 in a vegan diet? Adding fortified foods like breakfast cereals, non-dairy milk, and nutritional yeast make it easy to get the recommended daily intake. Most multivitamins also contain ample B-12.

17. There is a strong correlation between Alzheimer’s disease and the consumption of meat and dairy.

As if the above aren’t enough compelling reasons to join the growing ranks of vegans, there’s the terrifying and the downright gross:

18. Pig poop, anyone? The USDA is piloting a program at pig slaughterhouses that speeds up kill lines by 20 percent while halving the number of inspectors. The result? Whole chunks of feces made it to the end of the processing line before being caught by inspectors.

19. Antibiotics used on factory farmed animals are creating life threatening “superbugs.” About 80 percent of U.S. antibiotics are used to keep farmed animals alive in crowded filthy conditions. Bacteria are evolving to resist these antibiotics, leading to new antibiotic-resistant infections. The Centers for Disease Control (CDC) estimates that 2 million people get sick and at least 23,000 die as a result.

20. Go vegan for a healthy mind as well! Vegans have lower incidences of anxiety and depression than meat eaters.

Here’s some excellent vegan recipe ideas to add to your Thanksgiving dinner (including some gluten free, low sugar and lighter calorie options) from Hilton Head Health and Oh She Glows:

Saweet! Potato Casserole with a Crunchy Nut Crumble

Marinated Squash and Mushrooms

Crispy Smashed Potatoes with Avocado Garlic Aioli

Roasted Vegetables

The Best Shredded Kale Salad

Edamame Salad 


The Indigo Spa at Hilton Head Health

If you haven’t already heard, our newest addition to Hilton Head Health, the Indigo Health and Wellness Spa, is scheduled to open in February 2015! The Indigo spa will allow new, meaningful ways to continue our successful weight loss history through a wide variety of thoughtfully designed treatments that highlight the mind/body connection.

With a full menu of services offering facials, massages, body treatments, make up, and a hair salon with manicure and pedicure options, The Indigo spa has partnered with iconic brands known for exceptional quality, such as Naturopathica, RedFlower, Skin Authority and more. 

We are thrilled about this major milestone in H3′s history, and can’t wait to share it with you! For more information about The Indigo spa, click here.  

indigo spa e1416944289494 The Indigo Spa at Hilton Head Health


Last-Minute Holiday Dish: Stuffed Acorn Squash by Carrie Adams

Thanksgiving is upon us! It’s time to spend time with family, set your mind on gratefulness and savor delicious Holiday food. But wait, weren’t you supposed to bring a dish? Uh oh. Not to worry, the H3 Healthy Kitchen has you covered with a last-minute holiday dish. Easily prepare this healthy and scrumptious Stuffed Acorn Squash recipe.

Acorn Squash recipe 300x300 Last Minute Holiday Dish: Stuffed Acorn Squash by Carrie Adams


1 can Pan spray

1 each Acorn squash, cut in half, seeds removed

½ cup Yellow onion, diced

¾ cup Celery, diced

¾ cup Carrot, diced

½ cup Panko bread crumbs

¼ cup Oregano, fresh, chopped

1 tsp Black pepper, fresh, ground

¼ cup Parmesan cheese


  • Lightly grease a sheet pan, and place both halves of the squash skin side up. Place into an oven preheated to 350˚F, and roast till thermometer can pierce skin and squash with ease. (Approximately 35 – 40 minutes).
  • While squash are roasting, sauté onion, celery, and carrots. Mix hot vegetables with panko, oregano, and black pepper.
  • Stuff vegetable mixture into roasted squash. Top with parmesan cheese, and place back into oven for 10-12 minutes to allow the cheese to melt.


Servings: 4

Serving Size: ¼ of a squash

Calories: 140

Fat: 2.5 grams


Fave Holiday Foods and Fitness Moves

It’s that time of year again! The Holiday Season seems to come and go so quickly that you just have to eat all your favorite holiday foods before you have to jump back into your health and wellness routine. But have you ever thought about what you’d have to do to make up for those extra, delicious holiday calories? You may want to rethink that second helping or substitute your traditional favorites with some healthier options, once you take a look at the type of workout it takes to expend your holiday intake.

Fave Holiday Dish: Stuffing (1 cup)
Calorie Count: 352
Exercise: 35 minutes Jump Rope

IMG 66921 224x300 Fave Holiday Foods and Fitness Moves

Fave Holiday Dish: Turkey and gravy
Average Serving Calorie Count: 270
Exercise: 30 minutes of Lunges

IMG 66901 225x300 Fave Holiday Foods and Fitness Moves

Fave Holiday Dish: Slice of Pumpkin pie
Average Serving Calorie Count: 323
Exercise: 230 burpees

IMG 6689 300x300 Fave Holiday Foods and Fitness Moves

Fave Holiday Dish: 1 Sugar Cookie
Average Serving Calorie Count: 113
Exercise: 375 Push ups

IMG 66911 300x225 Fave Holiday Foods and Fitness Moves


Hilton Head Health Blogger Weekend

This past weekend, Hilton Head Health hosted our very first H3 Blogger Weekend with 6 wonderful health and wellness bloggers. These bloggers had the chance to immerse themselves into all that is H3 and get a taste of the LIVE Well experience. Our bloggers included (horseshoe from left to right in photo): Andie Mitchell of Can You Stay for Dinner, Monique Volz of Ambitious Kitchen, Sarah Dussalt of Sarah Fit, Nicole Perry of Pumps and Iron, Lisa Cain of Snack Girl, and Beth Klein of Beth’s Journey.

DSC 3116 300x214 Hilton Head Health Blogger Weekend

During their visit we wanted to get an idea of their favorite or most memorable aspects of their stay, here’s what they had to say:

Name 1 thing / lesson your’re excited to take with you from H3.

Andie: I can’t wait to bring some of these healthy recipes into my kitchen and share them on my blog. My favorites were the: pomegranate kale salad, herb-crusted pork tenderloin and crab salad.

Beth: Bob’s lecture on portion control really drove home how huge of an impact controlling our environment can make on our health goals. I can’t wait to get home and switch out my large dinner plates!

DSC 31381 300x300 Hilton Head Health Blogger Weekend

What did you learn about yourself during your visit?

Lisa: That my feet were in pain! Thankfully, while here, I learned this fact and was able to learn a remedy –  massaging them with a tennis ball {self-massage}. Now, my feet feel amazing. I also learned that I am not hungry eating 1400 calories a day when I’m eating healthy food.

Monique: To be more vulnerable and open with both myself and my audience. I’ve met a lot of wonderul people who have inspired me to share my story because they have shared theirs.

DSC 3114 300x240 Hilton Head Health Blogger Weekend

What aspect of the stay did you enjoy the most?

Nicole: Getting a few days of “me” time. It has been so nice to wake up each day, look over the class schedule and plan around the question “What’s best for ME today?”. Everyone needs to give themselves the gift of “me” time once in a while.

Sarah: I enjoyed the food and friendly people, staff and guests. The menu was always exciting and tasted delicious. The portions left me feeling full even though I didn’t expect to feel full.

DSC 31201 300x239 Hilton Head Health Blogger Weekend

Thanks for visiting us, ladies, we really appreciate you taking the time to come see us. It was amazing to get to know more about each of you and to see how connected you are with your audience. You can read more about their takeaways from their H3 experience on their blogs and see photos of their recent stay on their social media.


How to Reinvent your Holiday Leftovers

We think that Thanksgiving leftovers are one of the best parts about Thanksgiving, here in the Healthy Kitchen! We spend all day preparing a meal that is devoured in less than an hour. Make the most out of your hard-work and turn those holiday classics into new meals that are not only healthy but they won’t bore you come Black Friday.

These quick and easy transformations will give your holiday favorites a second chance to please!

DSC 3157 300x199 How to Reinvent your Holiday Leftovers

Holiday Leftover Reinvented
Stuffing Stuffing-Stuffed Mushrooms:
Stuff stuffing into portobello mushroom caps
Roasted Butternut Squash Roasted Butternut and Caramelized Onion Mash
Cooked Vegetables Vegetable Strata
Vegetable Casserole Creamy Vegetable Soup:
Puree the casserole into a smooth, creamy soup
Roasted Sweet Potatoes
Mashed Potatoes Potato Gnocchi
Cranberry Sauce Cranberry Aioli Spread:
1/2 cup cranberry sauce mixed with ¼ cup reduced fat mayonnaise. (Tasty on a turkey sandwich!)

DSC 3115 300x199 How to Reinvent your Holiday Leftovers


3 Easy Core Exercises with Chris Varano


Strengthening your core (which includes the mid to lower section of your back and abdominal region) is important for not only your spine, stability and posture but ultimately your health and wellness. Even though this section of your body can be a difficult area to work on, with the right moves and a little motivation, you can target this area to create a positive change. Try these 3 simple exercises with a fitness ball to help you begin to tighten your core area.

A demonstration and explanation for each of the fitness ball moves can be seen in the video below.

1. Plank

2. Roll Out

3. Roll Up


See what this Guest has to say about H3

We strive to create a positive, nurturing atmosphere to foster the best health and wellness experiences for our Guests. We appreciate getting direct feedback from our Guests through TripAdvisor, surveys, Facebook, emails and even hand-written letters. Feedback from our Guests let us know how well we are accommodating them through our staff, programs and dining options. As we continue to upgrade our facilities and improve our programs, we hope to keep motivating Guests to work towards healthier, more fit lifestyles.

GuestTesimonal Aeflow 300x300 See what this Guest has to say about H3


Skinny Cinnamon Appletini by Anthony Triceri

It’s the holiday season, you’re eating mindfully and sticking to your exercise regimen but you’re in the mood to unwind with a nice, light cocktail with a touch of spice. The H3 Healthy Kitchen Skinny Cinnamon Appletini is the perfect low-calorie drink to treat yourself but still hold True* to your new, healthy lifestyle.

Appletini 4 300x300 Skinny Cinnamon Appletini by Anthony Triceri


1.5 ounce  Apple Soaked Vodka (see: Bartender’s Note)

½ tablespoon Calvados (apple brandy)

½ teaspoon Brown Sugar Simple Syrup

1.5 ounce Apple Cider

(Bartender’s Note: To make the apple soaked vodka, dice 3 large apples and soak in vodka overnight)  

Simple Syrup:

¼ cup Brown Sugar

½ cup  Water

1 each Vanilla Bean

1 each Cinnamon Stick


  • To make the simple syrup: Combine brown sugar, water, vanilla bean, and cinnamon stick in a small sauce pot.
  • Heat sauce pot at a medium temperature, slowly bring to a simmer, and cook until sugar dissolves for about 5-7 minutes
  • Allow syrup to cool then strain
  • To assemble the cocktail: Combine vodka, calvados, simple syrup, and cider in a glass shaker filled with ice.
  • Shake vigorously!
  • Strain and serve in a chilled martini glass.
  • Garnish with a sliced apple skewered cinnamon stick.

Servings: 1

Calories: 140

Fat: 0 grams

Appletini 5 Skinny Cinnamon Appletini by Anthony Triceri



5 Tips to Stay Fit During the Holiday

It’s that time of year again, when your regular schedule is busier and your fitness schedule gets pushed aside. You’re travelling more and time just seems to fly by so quickly. Don’t lose your new healthier lifestyle just because the holiday season has arrived. Carry your momentum through these last two, food-filled months of the year. Stay active with these 5 fit tips so you can reach your wellness and weight loss goals and create new ones for the New Year.

1) Plan Your Workout Schedule before the Holidays arrive:   What do traveling, gift shopping and exercise all have in common. They all require a pre-determined plan in order to be completed with upmost success. Before the challenge of staying active even arrives, come up with a plan of how you can combat it and be specific. What type of exercise will you do? Where will you Exercise? What equipment do you need? When will you exercise? How long will you do it for? How many days/week will you exercise?

2) Prioritize Physical Activity in your life: When times get busy, do you stop bathing? Do you stop sleeping?  Do you stop brushing your teeth? Do you stop eating? If your answer to that is no, then you probably enjoy taking care of yourself. Staying active is arguably the single best thing you can do to take care of yourself. Make it a priority to get in at least 30 minutes of physical activity each day. Even if it is broken up into three, 10 minute sessions, that is great!

If your answer is yes to the question above, then think of prioritizing physical activity as a great way to motivate yourself to bath again, sleep again and eat right again. Oh, and it might not be a bad idea to start brushing your teeth again, too.

3) Use it as a Stress Reliever: Stress is a reality in our lives, but during the holidays it’s almost inevitable. Stress is a physiological response to real situations that happen in our lives. Too much stress can cause poor decision making skills, frustration, sadness, and even anger. The great thing about exercise is that it generates a different physiological response that releases serotonin, dopamine, and other hormones that make us feel good afterwards. This results in having more clear decision making skills. What better time to start managing our positive decision making skills than during the holidays!

4) Do Body Weight Exercises: One of the easiest excuses to use when the weather gets bad is “there is nothing to do and no time to do it.” Body weight exercises are a great way to terminate that excuse. There is never a time when you don’t have access to your body. You need very little time and can use limited space. Here’s an example of a workout you could do in the convenience of your own home or even in a small hotel room, without any equipment.

Repeat these movements continuously for 10 minutes:

20 Jumping Jax

10 Body Squats

10 Push-ups against a wall or on the floor

20 Second Plank

5) Wake Up and Work Out: It is great to have intentions of doing something active. But unless it actually happens, those intentions don’t help you. In fact, those intentions can lead you to disappointment. Working out first thing in the morning is a great way to make sure you get your needed exercise for the day. After all, it is your number one priority and all you need is your body to perform it! Now that you can think more clearly and make more positive decisions, you can now more effectively execute the plans you made for the rest of your day!

Enjoy your holiday season from Hilton Head Health!


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