Blog - HMD Nutrition

Time For A Tune-Up?

Posted on January 25 by Heather Duquette-Wolf

in Blog

I am offering a tune-up special for previous clients for only $40 (normally $50).

If you are a new client, I’m offering a discount for an initial consult of $125 (normally $150).

NEW 2023 SPECIAL! 20% OFF PACKAGES!

Initial consult plus 1 follow up: $190
Initial consult plus 2 follow ups: $230
Initial consult plus 3 follow ups: $270
Initial consult plus 5 follow ups: $350
(You can add a grocery store tour to any package for $110)

Schedule your appointment by the end of February to receive this discount. (Please mention this special when scheduling and it will be applied to your visit).

Here are a few tips to get you back on track for the New Year.

1. Don’t skip breakfast!

2. Make half your plate fruits and vegetables.

3. Keep portion sizes in mind.

4. Embrace homemade meals.

5. Explore new foods and flavors.

6. Drink more water, fewer sugary beverages.

(Please note all appointments are remote and can be scheduled via phone, Facetime or Zoom)

Chocolate Collagen

Posted on January 17 by Heather Duquette-Wolf

in Blog

I have been adding unflavored collagen to my coffee for awhile now, but then I found this!

I add one scoop of chocolate collagen to my coffee with 1 TBSP of organic 1/2 & 1/2. It tastes like a gourmet mocha coffee.

I have tried other brands and they just do not have the same taste .... so good.

I have also used this product to make chocolate milk with unsweetened almond milk.

ENJOY!

New Mindset, New Results

Posted on January 03 by Heather Duquette-Wolf

in Blog

In contrast to the commonly expressed idea that you "can't teach an old dog new tricks," scientists have demonstrated that adults can grow their brains, too. Learning is a lifetime endeavor; regardless of where you are, you can train your brain to drop the negative and praise the positive!

As you turn the page to another year, I invite you to join me in achieving new results with a new mindset

3 Steps to Cultivate a New Mindset and Achieve New Results

Challenge the Negative. When it comes to cultivating a new mindset and achieving new results, the first step is challenging negative thoughts and words with positive ones. More often than not, negative feelings stem from remembering something from the past or imagining a bad situation instead of the reality of positive possibilities.

Negative thinking is a bad habit that can quickly spiral into a downward cycle of irrational thoughts. The good news is that you can reverse the pattern of negative thinking with practice. The more you practice, the easier it becomes to see and experience the positive!

Action to achieve new results: Each time a negative thought crosses your mind (or lips), challenge it with something positive. Take it up a notch with journaling! Writing down positive affirmations can be more effective for uplifting your mind and mood.

Get Personal With Your Inner Critic. Yup, I am referring to that voice in your head that won't stop putting you down and pointing out all your mistakes or mishaps. It's time to make it personal. Begin by noting the situations your inner critic likes to make an appearance. Identify the patterns of what conditions might trigger this inner critic to use its voice. As you become more aware of when and why your inner critic likes to show up, you can empower yourself on how to keep it quiet.

Action to achieve new results: Retract the invitation. Next time you prepare for an event or situation where your inner critic has historically made an appearance, let them know they're not invited. As silly as this might sound, there is a lot of power in you taking control of the situation and letting this inner critic know their opinions are not welcomed. And each time they attempt to interject with their unwanted thoughts and comments, remind them they are not invited, and therefore, you're not listening to their negative notions.

Practice Praising Yourself and Others. While it's essential to identify and replace the negative, it's even more meaningful to practice praising yourself and others! The more you practice noticing the positive, the more natural it becomes to see the good, in yourself, in others, and the world around you. Challenge yourself to cultivate the habit of seeing the positive in all things.

Learn the art of praise. For many people, it can feel uncomfortable to praise and acknowledge achievements or deeds, especially when it comes to oneself. But what if you thought of praise as simply the act of admiration and approval for something or someone? Can you admire and approve of all you have achieved and accomplished? Can you respect and support the work of someone else?

Action to achieve new results:

Journal what you've done in your life that you approve of while reflecting on things about yourself that you admire.
Think about other people in your personal and professional life and tell them why you admire them.
Note the times you've shown up for yourself and for others that are worth celebrating!

The more you praise good work in yourself and others, the more good you'll experience.

And the key here is to keep practicing! Practice challenging the negative. Practice getting personal with your inner critic. Practice praising yourself and others.

Fixed Mindset vs. Growth Mindset

Regardless of your age, education, or life experience, the secret to achieving new goals is to adopt a growth mindset. Someone with a growth mindset recognizes that abilities, talents, and intelligence are learnable and can improve with the right effort and training. On the other hand, someone with a fixed mindset doesn't believe that one's ability, talents, or intelligence can change.

Anyone can adopt a growth mindset by practicing the steps laid out in the above article. Here are a few phrases that can transform a fixed mindset into one ready to grow and evolve.

Fixed Mindset Phrase -> Growth Mindset Mantra

If I fail, I will never succeed. -> Failure is a chance to learn and experience new things.

This is hard; I can't do it. -> This is challenging, but growth only comes with a challenge.

I've got a long way to go to be the person I want to be. -> I've come so far and grown so much from who I was.

I'll never reach my goals; my dreams are out of reach. -> Anything is possible, and I can do amazing things. I'll take it one day at a time.

Rather than face uncertainty, I stick to what I know. -> I'm ready to try new things and will embrace uncertainty.

Featured Recipe
Turmeric Mango Oatmeal Smoothie

Ingredients

1/4 cup Quaker Oats
1 teaspoon lemon juice
1/2 cup unsweetened coconut milk
1/2 cup fresh mango
1/3 cup plain Greek Yogurt
1 teaspoon ground turmeric
1/2 teaspoon fresh grated ginger
1 tablespoon honey
1/2 cup ice

Directions: Place all ingredients in a blender and mix until smooth.

Tip: For a smoother consistency, microwave the oats with 1/4 cup water for 1 minute, cool, then add to blender.
Tip: FOR A LOWER CARB SHAKE .... use 2 TBSP of chia seeds instead of oats and 1 tsp of Stevia instead of honey. You can soak the chia seeds for 20 minutes for a smooth consistency.