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Produce Box Examples

Posted on February 23

A few more examples of how I used my produce box this week.

My favorite was using a zucchini and spaghetti squash to make a zucchini, mushroom and turkey marinara sauce over the spaghetti squash.

Carotenes or Xanthophylls

Posted on February 21

Carotenes or Xanthophylls

Have you ever considered why it is important to eat a variety of produce daily?
Each color (pigment) in fruits and vegetables has scientific names and various functions to improve our health.
Orange, pinks, reds and yellows are called carotenes or xanthophylls. Our bodies will break these down into carotene to produce Vitamin A.
Vitamin A helps with vision, immune system, reproduction and helps most organs to function.
Try to aim for at least four different colors of produce per day, with the major focus on vegetables.

Home Made Vitamin Water

Posted on August 07

Try these ideas instead of the chemical laden drinks sold at your grocery store. My favorite is cucumber and mint!

Take Care Of Yourself

Posted on August 07

I often hear "I just don't have time to eat healthy, I am busy taking care of my children, parents or grandchildren..." Remember if you are not healthy you are of little help to those around you. Be kind to your self.

How To Start A Detox

Posted on August 07

I often get asked how to start a detox. The perfect place to start is artificial sweeteners. No Splenda (sucralose), Equal (aspartame), Sweet-n-low (saccharin) or Acesulfame Potassium. Your body will thank you with weight loss, less sugar cravings, better mental clarity and more energy.

 

Rates

Posted on August 07

 All rates are fee for service. I am not independently contracted with any insurance companies but if your insurance reimburses for nutrition counseling, I can provide an invoice for you to submit.

The initial consult is one hour. Follow up consults are thirty minutes.

Personal/Phone Consulting (1-2 people):

Initial Consult $125
Follow Up $50

Group Consulting (3 or more people):

$125 for the first 2 people, and additional $50 per person thereafter

Individual Prepaid Packages:

Initial consult plus 1 follow up: $165
Initial consult plus 2 follow ups: $205
Initial consult plus 3 follow ups: $245
Initial consult plus 5 follow ups: $325
(You can add a grocery store tour to any package for $99)


Speaking Events:

$250-$900

Grocery Store Tour:

$150

Cash, check, credit card, HSA or FSA is accepted.

10% Discount for all cash paid services.

 

Services

Posted on August 05

I am committed to helping you at your convenience. I can counsel you in person, at my private home office or through a phone consultation.

Personal counseling includes a full assessment, education, hand outs and meal plans. Follow ups also include review of food journals, further education and re-assessment.

Grocery store tours are designed to show you the easiest way to efficiently navigate your way through the aisles and make the best choices for your personal needs. Some areas covered are whole food choices, organic foods, label reading and gluten free/diary free options. You will leave this experience feeling capable and confident that your next shopping trip will be a breeze!

Services include:   Areas of specialty:
  • One on One Personal Counseling
  • Group Counseling (family or friends)
  • Group Lectures (specific topic)
  • Corporate Wellness Lecturing
  • Grocery Shopping Tours
  • Phone Consulting
 
  • Migraines, Headaches, Allergies, Asthma, Skin Issues
  • Diabetes, High Cholesterol, High Blood Pressure
  • IBS, IBD, Crohn’s, Celiac, Diverticulitis, Constipation
  • Fibromyalgia, Arthritis, Gout
  • Cancer Prevention and Recovery
  • Exercise and Sports Nutrition

 

 

 

Meet Heather

Posted on August 05

Hi! Thank you for visiting my website. My name is Heather M. Duquette-Wolf and I am the owner of HMD Nutrition in Scottsdale, Arizona. I am a Registered Dietician and a Certified Specialist in Sports Dietetics who has been in practice since 1999. I started out in medical nutrition therapy and expanded my area of expertise to intestinal disorders, inflammatory disease and exercise nutrition.

I am very passionate about teaching people how to eat better (not perfect), exercise, rest and de-stress, improve energy and eliminate brain fog.

I am a results driven person and will help you to reach your goals. I have worked with thousands of clients with various results ranging from weight loss to reversing chronic disease to eliminating all medications.

"With my style of education and your motivation for change, we can eliminate most health issues not just manage your weight".

Educational Background:

  • Bachelor's of Food Science and Nutrition from Plattsburgh State University of New York
  • Post graduate work at Yavapai County Medical Center in Prescott Arizona
  • Certified Specialist in Sports Dietetics (CSSD)

 

Professional Experience:

  • Developed and taught basic and advanced nutrition courses for RainStar Therapeutic College
  • Lectured internationally for Tignum, Sustainable Performance
  • Consulted for American Express employees wellness program
  • Provide nutrition education for the Phoenix and Glendale Fire Department
  • Provide corporate wellness lectures for the IRS
  • Implement all nutrition services at Tri-City Cardiology

Testimonials

Posted on December 25

"Since starting to work with Heather, I have already lost 62#, 10 inches off my waist and lowered my cholesterol with out medication."
Victor O.

victor-beforevictor-after

“After reviewing my last lab work, my HGA1C is now 5.6. I am now off all diabetic medication. Thank you Heather for providing me the information and guidance to achieve this goal.”
Jim F.

“In just two weeks, I have already reduced my insulin from 50-nph/30 reg to 40-nph/25 reg!! My blood sugars this morning was 110. I am already starting to feel better as well. Thanks for the first working consultation!!”
Ben S.

Welcome To HMD Nutrition

Posted on December 25

Thank you for taking the first step to making Healthy Mindful Decisions! You are obviously motivated to make changes about your health by finding this website. With your motivation and my experience and unique style of education, together we can make life long changes to improve your health.

The steps to weight loss, reversing health issues and preventing disease lies only in education and application of this information, not a short term quick fix.

I am different than most dieticians in my approach because I do not use the food guide pyramid. I teach about the science of food and nutrition, how food will react in your body and how to manipulate your food intake to get the results you are looking for.

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