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Monthly Produce Give Away

Posted on February 15 by
in Blog

Starting in March of 2017 I will be giving away one produce box per month to one lucky winner! All you have to do is "like" my HMD Nutrition face book page to be eligible to win. Please share this with family and friends who might enjoy a box of produce delivered to their home in Maricopa County.

The Heather you see listed to call is not me, but actually a friend who is growing organic, hydroponic lettuce (even kale) that she sells in addition to boxes or on its own.

Check out her FB page at Twisted Infusions Farms. Her kale is so fresh it lasts for 2 to 3 weeks in the fridge!

All I ask is the winner to be home when it is delivered so we can take a picture of you, the produce box and Heather who will be delivering it personally to you. The boxes do vary each week as does your seasonal produce, below is just one example.

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Foods to Help With Digestion

Posted on June 22 by
in Blog

If you need help with digestion, incorporate some of these foods into your eating routineIMG 0967

Functions of Saturated Fats and the Coconut Oil Debate

Posted on June 19 by
in Blog

Saturated fats are needed for energy, hormone production, cellular membranes and for organ padding. You may be surprised to learn that certain saturated fatty acids are also needed for cells to communicate.

The saturated fatty acids that play important roles in these processes are palmitic acid, myristic acid and lauric acid. These saturated fatty acids are found in certain food fats.

Lauric acid has several functions. It is an antimicrobial, antibacterial and antifungal fatty acid.

So do we need to eliminate all coconut oil in our diet? The answer is no.

Before you throw away your coconut oil, keep in mind that it is important to maintain a diet of around 25 to 35 percent calories from fat in order to help the body absorb nutrients from other foods. Plus, people who cut saturated fat out of their diets might not necessarily lower their risk of heart disease, as many people instead fulfill their hunger with other empty calories like sugar and white flour, a 2015 study found.

Dieticians and nutritionists agree that while coconut oil should not be overeaten, it does not need to be eliminated completely like the AHA suggests. The composition of saturated fat in this plant oil is different than the saturated fat in an animal fat. Coconut oil is predominately saturated fat but 48% to 50% of this is health promoting lauric acid.

This information does not make coconut oil out to be an evil ingredient, but it serves as a reminder to be mindful about how you should balance this oil with unsaturated fats like avocado, nuts, seeds, flax and oily fish.

Eating too much of anything, even something that is healthy, isn’t a good thing, so consuming coconut oil in moderation won’t negatively affect your health. Coconut oil is full of healthy omega-3 fatty acids, which are great for your skin, nails, and heart. It’s antibacterial and extremely healing, so you don’t need to avoid coconut oil in your diet, only eat it in moderation like any thing else.


Low Carb Burger

Posted on June 16 by
in Blog

Whether it's Father's Day, 4th of July or a BBQ pool side, you can still have a delicious burger and watch your waist line.
I made a jalapeno and onion grass fed burger topped with organic thousand island dressing, tomato and avocado nestled in a wedge of cold iceburg lettuce.
I will admit after my first bite, I thinned out the lettuce so it was easier to fold and eat.


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