Heather Duquette-Wolf - HMD Nutrition

Are you trying to quit coffee or energy drinks?

Posted on August 24

The second-most consumed beverage on the planet, tea provides antioxidants that may be associated with health benefits and delivers tastes ranging from fruity to floral to smoked.

These tea varieties are the most common and deliver distinct flavors:

Black: The most caffeinated variety, black tea delivers very robust and full-bodied flavors ranging from malty to cocoa.

Oolong: A slight step down in caffeination, oolong or “black dragon” tea can still be bold but tends to taste sweeter and has toasty notes.

Green: With less caffeine than darker varieties, green tea provides earthy, grassy and slightly bitter notes.

White: The most delicate of teas and low in caffeine, white tea tends to have a light, smooth and honey-like taste.

Herbal/fruit: Containing little or no caffeine, these “teas” are not sourced from tea plants but rather from fruits, herbs and flowers that, when dried, provide an array of flavors such as floral, lavender, citrus and berries.

Magnesium and Skin Hydration

Posted on August 17

Magnesium acts as a master mineral to direct water into cells while making the best use of the moisture available. You may see a magnesium deficiency presenting itself through chronic dry skin, an increase in scratching, or other changes to their skin’s appearance. Applying topical magnesium helps to address this common mineral deficiency while providing additional moisturizing properties through its lotion form.

Magnesium is the most effective nutrient for balancing cellular hydration across the body and the obvious choice when considering the health of your skin.

Dermatitis

Magnesium naturally enhances the skin’s hydration while reducing inflammation. Dermatitis has been linked to low serum levels of magnesium within the patient. Magnesium offers professionals new possibilities for dermatitis in adults and has been proven highly effective in treating painful diaper dermatitis. Studies have shown that topical magnesium is actually superior to hydrocortisone creams when treating atopic dermatitis.

General Skin Inflammation

Beauty regiments have for centuries taken advantage of Dead Sea water its high levels of magnesium ions. These ions have been shown to help reduce the symptoms of inflammatory skin disease. Regular topical application of magnesium is another option to suggest for overall skin health to help soothe irritations while providing simple relief from inflammation.

Diabetes

Magnesium deficiency has long been identified as a significant contributor to chronic body inflammation, a notable risk factor for diabetes. Hypomagnesemia is often accompanied by foot ulcers as magnesium deficiency have shown correlations to the development of neuropathy and abnormal platelet activity. Topical magnesium may help to address diabetic foot ulcers while improving overall skin microvasculature in diabetic patients.

PC0012 front

Sodium ...

Posted on August 13

Is it ok to remove all of the sodium out of your diet? Has your doctor asked you to eat salt free for health issues?

Be careful when hearing a blanket statement like this.

Salt is essential for your body to function. If a low sodium diet is warranted, a typical adult still needs around 1,500 mg per day. Consuming less than1,200 mg per day can be dangerous for some, especially when exercising in the heat. For most adults, a low sodium diet is 2,400 mg or less per day.

New Study Finds Beef in a Mediterranean-Style Diet Supports Heart Health

Posted on August 09

Research released by Purdue University found following a Mediterranean-style eating pattern that includes lean red meats like lean beef is just as effective in supporting a healthy heart as a Mediterranean-style diet that limits red meats. This new research study adds to the growing body of scientific evidence demonstrating lean beef can be part of healthy eating patterns to support heart health and increase flexibility for healthy eating.

Specific findings from the new research, published in the American Journal of Clinical Nutrition, include:

Following a Mediterranean-style eating pattern including 7 to 18 ounces of lean, fresh red meat per week was shown to improve cardiometabolic disease risk factor profiles. Fresh meats were defined in the study as requiring no further preservation or processing beyond refrigeration or freezing; they are not cured, salted or smoked or include chemical preservatives.

Baked Italian Meatballs

Ingredients:

1 pound Ground Beef (90% to 95% lean)

1/4 cup seasoned dry bread crumbs

1 egg

2 tablespoons water

1 teaspoon minced garlic

1/2 teaspoon salt

1/8 teaspoon pepper

Directions:

Heat oven to 400°F. Combine Ground Beef, bread crumbs, egg, water, garlic, salt and pepper in large bowl, mixing lightly but thoroughly. Shape into twelve 2-inch meatballs. Place on rack in broiler pan that has been oiled. Bake in 400°F oven 24 to 27 minutes.

7 Truths About Change

Posted on August 02

For years, I have worked with clients helping them to look, feel, and perform better in their lives and beyond. However, I've learned that it's easy to talk about changing food, nutrition, and exercise habits. Yet when it comes to doing the work, implementing the modifications, and staying with the process, it becomes a lot more challenging!

If you find yourself constantly talking about "changing" but struggle with staying consistent, then this issue is for you! Let's schedule a consultation and work together to create the change that empowers you to live your best life.

7 Truths About Change

Change is scary. While you may recognize change is needed, it can still be difficult to embark upon this journey. The thought of replacing favorite comfort foods, beginning a new exercise program, or switching evening habits and routines can be a little scary and may even be overwhelming at times. With the proper support, paired with patience, persistence, and professional guidance, you can embark upon this journey confidently.
Change can be uncomfortable. Making a change means you might need to have some conversations or experiences that make you uncomfortable. Know that each time you put yourself out there, it does get easier. With each step, you do get stronger. You learn and grow through these experiences. When you are committed to improving the health and well-being of your life, expect to be a little uncomfortable. But also know that each time you step out of your comfort zone, you are physically, mentally, and emotionally stronger. The discomfort is worth it.
Change may take "$change$." Yep, that is right. You will need to invest. The truth is, you are investing in yourself, your most valuable asset. Note, no need to spend a ton of money; the value is in "working with what you got." Always remember, you are worth it!
You don't have to, nor should you, change everything at once. While you might have to invest financial resources into creating your best self, it's also essential to know your limitations. There's no reason to go into debt over your self-improvement commitment. Work with what you have. Realize you cannot, nor should you change everything. Your body is a gift uniquely designed for you. While it's OK to improve and bring out your best, it's invaluable to work with what you have and enhance your assets!
Change takes time. While marketers and online health gurus want you to believe you can transform your body in 3 - 6 weeks, the reality is that change takes time. Give yourself the time needed to reach your goals. Be patient with yourself and find a positive way to track your progress.
Remember you are on a journey, and be grateful for what you have. Through the journey of life, there are times when you will be up and you will be down. The point is to learn from your experiences. If a program you tried in the past didn't work, learn from it. How can you improve yourself and what you are currently doing? Finally, be grateful for the body you have. Begin and end each day with something you are thankful for.

Creating Your Support System for Positive Change

Seek the help of a professional. Regardless of what you are trying to change, seeking the assistance of a professional will help guide and support you on this journey. You don't have to do this alone. When it comes to your health, nutrition, and fitness goals, don't be afraid to ask for help. And when you do, listen, implement, ask questions, and trust the process.

Enlist the support of friends and family. Friends and family can be invaluable in your commitment to transform your health habits. However, in the same sense, friends and family are also notorious for being the number one sabotagers in a client's health transformation journey. The secret lies in understanding who are the right people to ask for support. Not everyone will fit into this category, and it's essential not to take this personally. Instead, know that it is OK to discern whom you will share your personal goals with. Once you identify who will be part of your support system, ask for help when needed and remember to return the favor!

Check-in with yourself. No matter how much outside support or professional guidance you receive, it's essential to check in with yourself regularly. Listen to and honor your body. While there will be times you might feel uncomfortable or scared, you should never feel pain or be in danger.

Featured Recipe
Salmon Strawberry Spinach Salad

Makes 4 Servings

Ingredients:

One tablespoon avocado oil
Four (4 ounce) salmon filets
Salt and pepper to taste
Six cups baby spinach (or other green)
One cup strawberries, sliced
½ cup pecans, chopped
Goat cheese

Balsamic Vinaigrette

½ cup balsamic vinegar
½ cup extra virgin olive oil
One tablespoon dijon mustard
One tablespoon honey
Salt and pepper to taste

Directions
Heat oil in a saute pan over medium heat. Season salmon with salt and pepper. Add salmon to pan and sear, about 2- 3 minutes each side. Set aside.

In a large salad bowl, add baby spinach, strawberries, and pecans. Toss to combine.

Make balsamic vinaigrette by mixing ingredients together in a jar, seal tightly and shake until smooth. Set aside.

Divide salad and serve on four plates. Top with salmon. Sprinkle on chopped pecans, goat cheese and add a drizzle of dressing.

Gut health can be the reason you are hitting a weight loss plateau.

Posted on July 27

Did you know that a healthy gut microbiome is essential for appetite regulation, digestion, and nutrient utilization? It can even affect the kinds of food you crave on a daily basis.

To ensure that your gut microbiome is healthy and setting you up for success, start by gaining a deeper insight into what hurts or helps your gut function.

A healthy gut microbiome will set your up for success for both weight loss, weight control and better mental health.

Repeat Recipe for My Low Carb Bakers ....

Posted on July 20

Low Carb Apple Muffins (Keto/Paleo)

Ingredients:

2 ½ cups blanched almond flour
1/2 cup of granulated monk fruit (granulated xylitol or stevia)
1 1/2 tsp gluten free baking powder
1/4 tsp sea salt
1/3 cup butter (measure sold, then melt)
1/3 cup unsweetened almond milk
3 large eggs
1 tsp vanilla extract
2-3 TBSP apple pie spice + extra cinnamon to taste
1 medium apple (chopped into small pieces)

Instructions:

1. Preheat oven to 350 degrees. Line muffin pan with 12 muffin liners.

2. In a large bowl, stir together the flours, sweetener, apple pie spice, cinnamon, baking powder and sea salt.

3. Mix in melted butter, almond milk, eggs and vanilla. Then fold in apple.

4. Evenly fill the 12 muffin cups and bake for 25 minutes.

(You can also use coconut oil instead of butter, but it is a bit more "greasy")

Hungry-Keto-Apple-Cinnamon-Muffins-Desktop-Featured-Image-1080x675

Staying healthy as time marches on…

Posted on July 09

Pair protein and physical activity.

Many people over age 50 have a condition called sarcopenia, an age-related decline in skeletal muscle. It starts as early as 40 and, unless you take intentional action to counteract it, it gets worse as you age — you could lose as much as half of your muscle mass by 70. Fortunately, two tools in your anti-aging toolbox will help keep you strong: protein and physical activity.

Ignore the generic advice that women need 46 grams of protein a day and men need 52. The amount of protein you need depends on what you weigh, and research strongly suggests that even if you’re the same weight in your 50s and 60s that you were in your teens and 20s, you need more protein in later decades. Whatever you weigh in pounds, divide it in half, and aim to eat about that many grams of protein per day. If you eat meat, chicken and fish, one ounce by weight equals seven grams of protein; for other foods, read labels.

A Plant-Based Diet Can Help Protect Your Skin from the Sun

Posted on July 06

Avocado

Carrots

Chocolate, especially high-flavanol cocoa

Cruciferous vegetables (e.g., broccoli)

Grapes

Green leafy vegetables

Oranges

Pomegranate

Sweet Potato

Tea, especially green tea

Tomatoes

Watermelon

Vitamin Z

Posted on July 01

I know you have a lot on your plate. You are juggling many things, and it often feels like the only way to "do it all" is by sacrificing sleep. You often think, "Who needs their ZZZ's when caffeine keeps me going?" It can be tempting to burn the midnight oil to reach work deadlines and balance family life. Yet the truth remains, no matter how much man has tried to outsmart the need for vitamin Z, sleep deprivation can wreak serious havoc on your health.

What is vitamin Z? While it is not a vitamin you'll find in your food or a supplement you can buy, it is essential for a healthy mind and body. If you haven't figured it out yet, vitamin Z is sleep, and you need 7 - 9 hours every night.

Sleep is when your body repairs and rebuilds. A well-rested body makes better food choices, has more energy, craves less sugar, and manages life better. In contrast, sleep deprivation causes a rise in cortisol levels, which impacts hunger and stress levels. Without enough vitamin Z, the bottom line is you're more likely to make unhealthy food and lifestyle choices to keep you going.

Read on to learn more about why getting your vitamin Z is fundamental for a healthy mind, body, and soul!

Vitamin Z for a Healthy Weight

RDA for Vitamin Z (according to National Sleep Foundation Guidelines for teens and adults):
Teens (ages 14 - 17): 8 - 10 hours sleep / night
Adults (ages 18 - 64): 7 - 9 hours sleep / night
Adults (ages 64 and up): 7 - 8 hours sleep / night

Sleep and Your Weight:
It's no secret sleep makes just about everything better, including your weight. Research has found that people who sleep more tend to maintain lower body weight.

The less you sleep, the greater the risks for obesity.

6 hours of sleep increases risk by 23%
5 hours of sleep increases risk by 50%
4 hours of sleep increases risk by 73%

Have you ever ever noticed that when you are tired, you crave more sugar and fat? Being sleep-deprived messes up the hormones that regulate hunger, causing an increase in appetite and cravings for high calorie, high carbohydrate foods (aka, sugar and fat!).

One study found that sleep-deprived women ate 329 more calories per day than when rested. However, sleeping 7 hours or more per night increased the likelihood of losing weight and keeping it off by 33 percent.

What about occasionally skimping on sleep?
Researchers found that after only two nights of sleeping 4 hours, participants experienced an 18% drop in leptin and a 28% increase in ghrelin. Leptin is the hormone that tells your body to stop eating, whereas the ghrelin hormone tells you to eat more! Keep in mind that this was only after two nights. Imagine what happens to your hormone levels the more sleep-deprived you become?

Bottom Line: Sleep and Your Health
Sleep is not only crucial for balancing your hormones and weight, but it's necessary to fight off infections, boost your immune system, and promote healthy skin!

7 Tips for Creating Healthy Sleep Habits

Consistency is Key: Your body likes to follow a routine; therefore, try to go to bed and wake up at the same time. While this can be challenging at times, the more you practice it, the more you will find your body craves a consistent schedule.
Exercise: Go ahead and add a sleep enhancer to the list of benefits your body reaps from participating in regular physical activity! Exercise outside and soak up the sunshine for a bonus. Frequent exposure to the sun helps to keep circadian rhythm in tune!
Create a Bedtime Ritual: Maybe it's a hot bath, a cup of warm tea, or a spritz of essential oil on your pillow. An evening ritual will help you relax and unwind as your body prepares for a good night's rest.
Limit Caffeine: For the best night's sleep, limit consumption of caffeine-containing drinks and food after noon.
Avoid Alcohol: Alcohol interrupts the body's sleep cycle. Therefore, it's best to avoid alcohol within five hours of bedtime.
Escape the Electronics: From television to smartphones and every electronic in between, these devices can hinder a good night's rest. If sleep is a struggle and electronics are part of your evening routine, it's time to create a new escape. Try replacing television time with a good old-fashioned book!
Practice Gratitude: End the day by unwinding with a daily gratitude practice. Using a breathing exercise, let your mind reflect on something you are grateful for while breathing in for a count of 8 and out for a count of 8.

Featured Recipe
Cherry-Infused Sleepytime Tea

Chamomile tea has long been used as a remedy to unwind and prepare your body for a good night's rest. This recipe will take it a step further by adding a dose of natural melatonin from tart cherry juice. Enjoy!

Ingredients:

6 - 8 ounces chamomile tea
2 ounces tart cherry juice
1 tsp honey (optional)
1 tsp lemon juice (optional)

Instructions: Brew tea according to instructions. In a small saucepan, warm tart cherry juice over medium-low heat. Combine tea and tart cherry juice, add in honey and lemon juice if desired. Sip and enjoy!

Facebook LB Blog

Free Health, Nutrition and Weight Loss Tips