HDL 2015 CHC eBook

All HDL, Inc. materials are provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on contents of this information. Readers should always consult the appropriate health professional on any matters related to their health.

©2015 Health Diagnostic Laboratory, Inc. | 737 N. 5th Street, Suite 103 | Richmond, VA 23219 1.877.4HDLABS (1.877.443.5227) | myHDL.com

Clinical Health Consultant Blog eBook June 2015



The HDL, Inc. Blog eBook Welcome

The HDL, Inc. Clinical Health Consultant Social Media Committee was formed in June 2012 and has worked hard to create a blog as a resource for HDL, Inc. patients as well as build the HDL, Inc. brand in the digital community.

The HDL, Inc. Clinical Health Consultant Social Media Committee members featured in this book include:

Erin Jerger, CDE, RD, & Dominique Adair, MS, RD, CTTS, CLS – CHC Managers

Brittany L, Chin, RD, LD, CTTS - Committee Lead

Jody Drange, RD, CDE, ACSM EP-C – Committee Coordinator

Ashley Guerieri, MS, ACSM EP-C – Committee Coordinator

Stacie Wheatley, MS, RD, LD – Committee Coordinator

Anna Dean, MS, RD, LD, CDE, CTTS

Elise Blickensderfer, RD, LD, CDE, CTTS

Heather Frost, MS, RD, LDN

Jennifer Jordan, MS, RD, LD

Jessica Roberts, MS, RD, CD, ACSM-CES

Jill Blewett, MS, RD, LD, CTTS, CDE

Kelly Patrick, RD, LD

Melissa Collins, MS

Natalie Roberts, RD

Sarah Lewis, MDA, RD, LD

Sara Olague, MS, RD

Other HDL, Inc. Clinical Health Consultant authors include:

Allison Goodwin, MS, CGC

Angela Spencer, RD, CTTS

Ann Sims, RD, LD, CLS

Austin Alvarez

Brook Oubre, MS, RD, CDE

Cat Simmons, MS, RD, CSSD, CDE

Chad Knutson, RD, CD, CSCS, NSCA-CPT

Christian Payan, MBA, RD, CLT

Corey Reed, MS

Dawn Heeke, RD, LD

Erin Langbein, RD, LD

Julie Overton, MS, RD, LD

Karla Guffey, MS, RD, LD, CDE, BC-ADM, CLS

Lindsay Winkleman, RD

Leigh Byers, MS

Megan Cobb

Naomi May, MS, RD, LD

Tina Tucci, MS, CTTS



Table of Contents HDL, Inc. Blog eBook

Medical Nutrition Therapy Fruits Vegetables Meat and Protein Exercise Weight Loss Healthy Families/Kids Healthy Holiday Tips Healthy Travel Tips Behavior Change Stress Relief and Emotional Eating Tobacco Treatment HDL, Inc. Tech Corner HDL, Inc. Test Kitchen HDL, Inc. Book Reviews Original Clinical Health Consultant Recipes

The My HDL Blog was the proud recipient of a pewter Cannonball award at the Richmond Ad Club’s Ad Show in May 2014.



Medical Nutrition Therapy



Health Benefits of Omega-3 Fatty Acids Omega-3 fatty acids probably sounds like another language to most people; however, what people may not know is that it carries many health benefits. Omega-3 fatty acids can primarily be found in fish oils.

Most recently, we’ve been comparing the effects of an acute fish oil dose on plasma and red blood cell fatty acid levels.

A recent study by our clinical trials team was conducted using 20 volunteers who were given 3.6 grams of fish oil along with a standard breakfast. Blood samples were drawn six times over the course of 24 hours as researchers monitored EPA and DHA levels in plasma and red blood cells to look at fatty acid changes over time in these different blood fractions. The findings showed that red blood cells offer physicians a more stable estimate of a patient’s omega-3 in the blood than plasma.

The study is in press with the Journal of Clinical Lipidology. For an early version of the report, click here.

Many patients are told to increase their intake of fish oil through either fish or fish oil supplements after a blood test reveals suboptimal omega-3 fatty acid levels. When blood is drawn at the appointment, their omega-3 levels in plasma will be elevated and could mislead the physician, but the RBC level should be unchanged, reflecting the true chronic condition.

http://bit.ly/rbcplasmahdlinc



Don’t Get Beat by the Summer Heat: HDL, Inc. Hydration Tips Author: Sara Olague, MS, RD

With the temperature rising, now is the time to ensure you’re getting adequate hydration. Dehydration can result in muscle cramps, fatigue and thirst, as well as affect your blood pressure and heart rate. HDL, Inc. Clinical Health Consultant and Registered Dietitian, Sara Olague, MS, RD, answers all of your healthy summer hydration questions. Why must we hydrate? Water makes up 60% of your body weight and every system in the body relies on water. When your body does not have enough water, your body struggles to carry out its normal functions. How much water DO you need? Your fluid needs to depend on a few things, including where you live, how active you are, and your health. The Institute of Medicine determined that an adequate intake for men is about 3 liters (about 13 cups) of total fluids a day. The adequate intake for women is 2.2 liters (about 9 cups) of fluids per day. What about the eight 8 oz. cups per day rule? Well, there’s no specific research supporting that claim. However, it’s catchy and easy to remember, and not far from the Institute of Medicine’s recommendation. So if you find it easier to remember the 8x8 rule, then just modify it a bit, and instead think of it as AT LEAST eight, 8oz cups. Do I only have to drink water to meet my fluid needs? Although water is the best way to hydrate due to its affordability, accessibility and calorie free qualities, you can also count other beverages, fruits and vegetables toward your fluid intake. Snacking on dense veggies like beets, carrots, celery, cucumber, and jicama can help improve your hydration status. During the summer, take advantage of seasonal fruit like watermelon, cantaloupe, honeydew melon, and berries to help you stay hydrated.



Tips to Prevent Heat Stroke and Heat Exhaustion Author: Brittany Chin, RD, LD, CTTS

With the summer heat in full effect, HDL, Inc. believes it is important to recognize the warning signs of heat exhaustion and heat stroke, as well as, learn how to prevent it. Heat stroke is more severe than heat exhaustion and can be fatal. If you suspect someone is having any of the following symptoms, be sure to call 911 immediately.

Heat Stroke Warning Signs from WebMD: Throbbing headache Dizziness and light-headedness Lack of sweating despite the heat Red, hot, and dry skin Muscle weakness or cramps Nausea and vomiting Rapid heartbeat, which may be either strong or weak Rapid, shallow breathing Behavioral changes such as confusion, disorientation, or staggering Seizures Unconsciousness

Exercise Tips To avoid heat stroke, HDL, Inc. Clinical Health Consultants, recommend: Exercise indoors in air conditioning Check your local weather to help identify the coolest part of the day (typically before 7am and after 7pm) Avoid exercising in direct sunlight at hot times of the day (12pm-3pm) Wear light colored and loose fitted clothing when outside. Use sunscreen of at least 30 SPF or more Wear appropriate shoes and socks

Diet Tips Drink up! It’s important to drink at least 8oz of water 8 times per day Avoid caffeine and alcoholic beverages when in the heat Always make sure your plate is half fruits and vegetables! Focus on fruits such as watermelon or vegetables such as cucumbers as these foods provide 20% of our water intake. Always remember, check with your doctor before increasing liquid intake as increasing fluid with certain medical conditions or fluid-restrict diets can also be harmful to your health.



Gluten Free Living: Your Guide to a G-Free Lifestyle Author: Brittany Chin, RD, LD, CTTS

What is gluten?

Gluten is a protein found in grains like wheat, barley and rye. The gluten protein gives elasticity to dough, helping it rise and keep its shape, and yielding a chewy texture.

Who is affected by gluten?

Gluten affects those with celiac disease, gluten intolerance, wheat allergies, Dermatitis Herpetiformis, and gluten ataxia. Foods with gluten are safe for the general population, except for those with these conditions. Check with your doctor if you think you are sensitive to gluten to be tested for gluten related health condition.

What does a gluten free diet look like?

Foods that can be included in a gluten free diet include:

Fresh meats & seafood Fruits and vegetables Nuts and Seeds Legumes (peanuts, kidney bean, black beans, garbanzo beans, etc.) Gluten free grains Certified gluten free (GF) products

Gluten in the News

Recently, the FDA has passed legislation for the labeling of foods as “gluten free,” “without gluten,” “no gluten” and “free of gluten.” Foods containing these statements must have less than 20 parts per million (ppm) of gluten . This standardized definition will be especially helpful for those with celiac disease and those on a strict medical gluten free diet.

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm363069.htm



September is National Cholesterol Education Month Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Did you know that one in three Americans are diagnosed with cardiovascular disease stemming from high cholesterol? High cholesterol usually does not display many symptoms and Health Diagnostic Laboratory, Inc. wants to help you “Know Your Numbers:” after all, this is National Cholesterol Education Month.

Let’s start by getting some physical activity. Consistent and regular exercise will help decrease LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol.

Be patient. It can take about 3-6 months to see improvements in cholesterol levels. However, if exercise is stopped, cholesterol will return to previous levels in just four weeks. Here are some facts about exercise and cholesterol from HDL, Inc.:

Aerobic exercise improves total cholesterol levels by 5-20% HDL levels may increase as much as 5-10% LDL levels may improve by 5-10% Vigorous aerobic exercise results in the greatest improvement

For optimal cholesterol benefits, it is recommended to exercise for 150 minutes or more of moderate to vigorous intensity per week.

Ways to get 150 minutes or more of moderate to vigorous intensity exercise per week:

Go for a post-dinner walk with the family. Walk the dog around the block for 10 minutes in the morning and night. Jog or walk around the field while the kids are at sports practice. Hop on the home equipment (treadmill, bike, etc.) while you are waiting for dinner to cook. Kick off your dress shoes and jump some rope at work. It will get your heart and brain revved up!

If 150 minutes per week sounds overwhelming, consider achieving just 20 minutes per day.

http://www.hdlabinc.com/




Let’s Take a Quiz! Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

In honor of National Cholesterol Education month, here’s a quiz to test your knowledge on how well you know your Cholesterol facts!

Quiz Questions:

1. How long does it take to see improvements in your cholesterol levels once you start exercising? 2. Your total cholesterol levels can improve by over 15% with aerobic exercise alone. True or false? 3. It is recommended that you get 90 minutes of exercise per week, or 30 minutes 3 times per week. True

or false? 4. Vigorous exercise will show you the best improvements in your cholesterol labs. True or false?

Quiz answers:

1. It can take about 3-6 months to see results, but it only takes 1 month to lose it. 2. True, aerobic exercise can improve your total cholesterol by 5-20% 3. False, it is recommended you get 150 minutes per week or 21 minutes per day. 4. True. Vigorous exercise will show you the best improvements in your cholesterol labs.

http://blog.hdlabinc.com/post/69617800629/september-is-national-cholesterol-education-month



Eat Heart-Healthy…and Stave off Cancer during Breast Cancer Awareness Month Author: Brittany Chin, RD, LD, CTTS

This month, your Health Diagnostic Laboratory, Inc., Clinical Health Consultants are wearing PINK to support breast cancer awareness and are getting active in a local Susan G. Komen races for the cure.

Join us in honoring those in the fight or those who have so bravely lost it by wearing pink, running, or walking a race and eating food that fights cancer. While HDL, Inc. is in the business of stopping heart disease, diabetes, and related diseases, we are also about living a healthy lifestyle - and a healthy lifestyle and foods can help prevent cancer.

#1 Make Half Your Plate Fruits and Vegetables Research has shown that a diet filled with plant-based foods, such as fruits and vegetables, can help prevent cancer. Many of these foods are high in antioxidants, which can help protect our cells against harmful free-radicals. Some fruits and vegetables high in antioxidants include broccoli, carrots, kale, spinach, berries, tomatoes and spaghetti squash.

#2 Try Making Monday “Meatless Monday” Recent research has shown that those who include beans in their diet reduced their risk of developing disease such as heart disease, diabetes, stroke and cancer. Pinto beans and red kidney beans specifically have very high levels of antioxidants. Try replacing the meat in your meal with beans once per week to help reduce your risk.

#3 Eat Foods with Fiber Fiber helps regulate your digestive system and it can also “move” out cancer causing compounds before they can hurt your body. To include more fiber in your diet, try switching to whole wheat bread, brown rice, whole wheat pasta and be sure to include fruits, vegetables and beans into your everyday meals.

#4 Choose Your Fats Wisely Be sure to include “good” fats such as those in nuts and olive oil as well as the Omega-3’s in fish. Omega-3 fats help fight inflammation in the body.

#5 Prepare It Like You Mean It Preserve the amount of cancer-fighting antioxidants in your vegetables by steaming them instead of grilling or boiling. Lastly, go easy on the grill. Burning or charring foods can create carcinogenic substances, which are harmful to the body. Try baking, broiling, steaming, or boiling instead.



Choose Your Supplements Wisely Author: Naomi May, MS, RD, LD

Not all supplements are created equal. Many supplement products can be contaminated with heavy metals, solvents, dioxins and polychlorinated biphenyl compounds (PCBs). These ingredients may not be listed on the label causing some people to have a reaction to the supplement. Also, oils in supplements can go rancid if not properly tested and manufactured. Your HDL, Inc. Clinical Health Consultants believe it is very important to choose supplements from quality companies that do thorough testing of their products.

Examples of hidden ingredients include: “vegetable coating,” which may mean it is a corn protein coating, which could affect those sensitive to corn. Lactose has been used in some vitamin D and vitamin K supplements as well, posing a problem for those who are lactose intolerant.

Here are some ways to identify if a product is of better quality:

U.S. Pharmacopeia (USP):

USP verified can be found on labels of some supplements and confirms that the product contains the amount of vitamin/mineral the label claims it does; is free of harmful levels of specified contaminants; will disintegrate in the body within a specified amount of time; and is made using the FDA’s Good Manufacturing Practices. To find companies that use the USP verification process, visit www.usp.org.

National Sanitation Foundation International (NSF): NSF tests a sample product for:

The ingredients listed on the label are in the product

Contaminants and other undeclared ingredients

Good Manufacturing Processes

To view products certified by the NSF, visit www.nsf.org.

Therapeutic Goods Administration (TGA): TGA is Australia’s regulator of “therapeutic goods.” It is considered a gold standard, which only a few companies here in the U.S. have achieved. The TGA label will most likely not be on the label, so be sure to check the supplement companies’ website to see if they have achieved this accomplishment.

Consumer Labs:

http://info.hdlabinc.com/www.usp.org

http://info.hdlabinc.com/www.usp.org

http://www.nsf.org/

http://www.tga.gov.au/



Consumer Labs is a website (www.consumerlab.com) that you, as the consumer, can pay to be a member of. It rates and compares supplements for identity, purity, strength and time it takes to dissolve.

CHC Reminder: A supplement can never replace a poor diet and should be discussed with your health care provider first.

http://www.consumerlab.com/



The Nutrition Connection to Preventing the Common Cold Authors: Kendall Stelwagen, HDL, Inc. Intern & Anna Dean MS, RD, LD, CDE, CTTS

Around this time of year, more people are prone to catching the infamous common cold. The culprit responsible for the common cold is the rhinovirus, which causes chills, fever, and congestion. However, there is evidence that improved nutrition efforts can substantially reduce your risk or even aid the treatment of rhinovirus.

Here are some tips from your HDL Clinical Health Consultants to get you started!

Eat smart: 5-9 fruits and vegetable servings daily. Make one high in vitamin C. Vitamin E in nuts and seeds also helps build immunity

Take a multivitamin/mineral supplement – if you need a “nutrition safety net.” Be aware: High doses do not super immunize.

Schedule a flu shot – if your doctor recommends it. Get enough sleep – 8 hours daily, on average. Find ways to reduce stress – perhaps through physical activity, meditation or simply “time out” from

stressors. Move more – another reason for 60 minutes of active living daily.

Nutrients that enhance immunity:

Beta carotene – look for deep-yellow fruits and veggies and dark-green leafy greens Vitamin B6 – look for whole grains, legumes, chicken and pork Vitamin C - look for citrus fruit, berries, melon, tomatoes and broccoli Vitamin E – look for wheat germ and nuts Protein – look for dairy foods, meat, poultry, fish and legumes Selenium – look for meat and seafood Zinc – look for beef and seafood

Don’t forget about your personal hygiene! Always wash your hands after you sneeze or cough into your hand, after the restroom, and before cooking. Hand washing is the number one recommendation for cleansing but using hand sanitizer can do the trick if you’re in a pinch. CHC Tip: Sneeze or cough into your sleeve instead of your hands can help prevent spread of infection onto the things you touch most commonly!



American Heart Month: HDL Inc encourages 2-3 servings of fish per week! Author: Naomi May, MS, RD, LD The American Heart Association recommends adults eat at least two, 3.5 oz servings of fish each week as part of a heart healthy eating plan. Fish is a great source of lean protein and omega 3 fatty acids that promote cardiovascular health. Omega 3 fats are essential to eat for optimal health. They are found primarily in fatty fish such as salmon, sardines, and herring. Try the Spicy Fish en Papillote for a quick, healthy, and easy way to eat fish! Fish Dinner for One: Spicy Fish en Papillote Makes 1 serving Ingredients: 1 cod fillet, fresh or unthawed from a frozen state 1 Tbsp Red pepper olive oil (or plain extra virgin olive oil will work great too) 2 Tbsp chopped onion 2 Tbsp chopped red pepper (any color pepper will work) Dash of cayenne pepper Dash of paprika Salt and pepper Directions:

1. Preheat oven to 375°F.

2. Heat red pepper oil on low heat setting in a pan. When heated, add onion and pepper and

Change to “Heat oil on low heat setting in a pansauté for about 4-5 minutes or until softened.

3. While sautéing vegetables, place parchment paper on a baking tray and place fish in the center

of parchment paper.

4. Sprinkle with salt and pepper and a dash of paprika and cayenne pepper.

5. Place cooked vegetables on top of fish and fold parchment paper to seal in the moisture and

heat.

6. Bake at 375 degrees for 10-15 minutes.

7. When fish is flaking, it will be done. Serve with a side of vegetables such as green beans or

salad. Enjoy!



Go Red for Women Author: Brittany Chin, RD, LD, CTTS Did you know that heart disease is the #1 killer in women? According to the American Heart Association (AHA), 1 in 3 deaths in women are caused by heart disease per year. February is American Heart Month, and February 7th, is National Wear Red for Women Day to raise awareness of heart disease in women. There are many myths regarding heart disease, see below for the truth about heart disease in women. Myth #1 I don’t have heart disease because I do not have symptoms. This is false, the AHA states that 64% of women who die from heart disease did not have any symptoms. The Go Red for Women movement reminds us that there are other symptoms of a heart attack besides traditional chest pain, such as shortness of breath, nausea/vomiting, dizziness and upper abdomen pain. Myth #2 If heart disease runs in my family, I will have heart disease. Having family history of heart disease can put you at higher risk, however proper treatment with your physician can also prevent heart disease in women. Be sure to take your prescribed medications and follow up regularly for your lab work and blood pressure checks. Myth #3 Heart disease doesn’t affect women who are active. Though exercise does play a great role in preventing heart disease, diet and lifestyle also play a large role. Working to improve your diet can decrease your risk for heart disease. Overall, prevention is key to reducing the rate of heart disease in women. New technologies and biochemical markers from Health Diagnostic Laboratory, Inc. help uncover your true health and possible risk for heart disease before symptoms occur.



Destroy Inflammation: Use Food as Medicine Author: Heather Frost, MS, RD, LDN

You may have heard of or used the word “inflammation” before, but what does it mean when you have it inside your body?

Inflammation can trigger conditions and diseases such as high cholesterol, diabetes, arthritis, Alzheimer’s and obesity. Luckily, you can use food as medicine to ward off the inflammatory effects from the environment, improper cooking and consumption of processed foods.

Examples of anti-inflammatory foods:

Fatty fish such as wild Alaskan salmon have anti-inflammatory and liver protective effects. Cruciferous vegetables like broccoli, cauliflower, kale, and cabbage are filled with antioxidants and

naturally detox the body. Berries have been shown to reduce inflammation associated with metabolic syndrome and protect the

brain from aging. Sweet potatoes heal inflammation in the body by providing antioxidants like beta- carotene and

vitamins B6 and C. Top contributors to inflammation:

Sugar Trans fats Vegetable oils such as safflower, corn and cottonseed Refined grains Artificial food additives

*Be sure to read the ingredient lists on foods to avoid these items.

CHCTip: Shop the perimeter of the grocery store to provide your body with real, whole, anti-inflammatory foods!



How to Increase your Intake of High Omega-3 Seafood Author: Jessica Roberts, MS, RD, CD, ACSM-CES

Want to increase your intake of anti-inflammatory foods? Try adding in some omega-3 rich seafood to your diet this Spring!

The highest seafood items with omega-3 fatty acids include:

Herring Salmon Bluefin Tuna Mackerel Sardines

Canned, frozen or fresh fish are all great options for a quick and healthy meal. Canned tuna, salmon and sardines are great options on hand for any occasion

#myhdl Tip: Be sure to look for low sodium and canned in water). You can toss fish into a salad or have as a snack. Try spices like cumin, paprika, garlic, pepper, or even some ginger. Try cutting up a slice of lemon and squeeze over the fish for extra flavor.

How to broil fish:

1. Preheat the broiler for about 10 minutes. 2. Place the fish on a pan, covering the fish in foil. Place the fish under the broiler. (#myhdl tip: If you are

cooking with the skin on make sure to poke holes or slash the skin to prevent shrinkage.) 3. The heat source should be two-inches away from the fish (thicker pieces may need to be farther away). 4. Broil for about 3-4 minutes on one side, carefully flip the fish and broil 3-4 minutes on the other side. 5. Broil fish until it becomes flaky and is cooked to an internal temperature of 145 degrees.

http://blog.hdlabinc.com/post/85027024736/destroy-inflammation-use-food-as-medicine



Soak Up Your Vitamin D! Author: Jody Drange, RD, ACSM-HFS

The weather is warming up so it’s time to ramp up your Vitamin D levels!

What is Vitamin D?

Vitamin D is naturally made when you expose your skin to the sun, and thus, is called the sun-shine vitamin. It can be absorbed in just 15 minutes depending on the season, time of day, cloud cover, melanin in your skin, and sunscreen.

Where else can you get your Vitamin D?

It is fat soluble and naturally found in fish oils, fatty fish (such as: swordfish, salmon, tuna), cheese, egg yolks, and certain mushrooms. You may also find Vitamin D in fortified products such as organic milk or organic yogurt, high-fiber cereal (½ cup dry,with 4 grams+ fiber and less than 120 calorlies per serving) and 100% to orange juice.

Why is Vitamin D good for the body?

Vitamin D has major roles in the body, including neuromuscular and immune function, as well as aiding in the reduction of inflammation. Low vitamin D can lead to thin and brittle bones.

How much Vitamin D should I have? (RDA: Recommended Dietary Allowances)

Men: 18-70 years of age: 600 IU/day ** Women: 18-50 years of age: 600 IU/day **

* Despite the importance of the sun for vitamin D synthesis, it is prudent to limit exposure of skin to sunlight and UV radiation from tanning beds. Recommendation is to use sunscreen, put on a cover up and/or go into the shade (after you get a little bit of sun exposure),

**Always consult your doctor before starting any supplement.

How do you get your Vitamin D? Let us know with #sunshinevitamin!

Sources:

http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#omgWXt9vTc36ctxZ.99

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/

http://www.healthaliciousness.com/articles/high-vitamin-D-foods.php#omgWXt9vTc36ctxZ.99

http://ods.od.nih.gov/factsheets/VitaminD-HealthProfessional/



Lingering Leftovers: To toss or not to toss. That is the question. Author: Lindsay Winkleman, RD

Do you ever have questionable leftovers in your fridge?

Check out our HDL, Inc. Clinical Health Consultant list below to know just how long you can keep your leftovers without risking unwanted bacteria growth and food poisoning!

How long to keep leftovers in your fridge:

Cooked vegetables - 3-4 days Cooked pasta - 3-5 days Cooked rice - 1 week Deli Counter Meat - 5 days Seafood, cooked - 2 days Soups and stews - 3-4 days Stuffing - 1-2 days

Meats:

Ham, cooked and sliced - 3-4 day Hot dogs, opened - 1 week Lunch meats, prepackaged, opened - 3-5 days Cooked beef, pork, poultry, fish and meat casseroles - 3-4 days Cooked patties and nuggets, gravy, and broth - 1-2 days

Food intended to be saved for leftovers shouldn’t be left out at room temperature for longer than 1- 2 hours, so package it up and put it in the fridge! Be sure to keep the refrigerator temperature below 40 degrees Fahrenheit to slow any bacteria growth and to avoid food poisoning.

CHCTip: When you are unsure…toss it! It’s not worth getting you or your family sick!



Pass On the Plastic Author: Ann Sims, RD, LD, CLS

You may have heard about a chemical called Bisphenol A or BPA. Most plastics contain BPA, and it has been shown in several long term studies that those with higher urinary concentrations of BPA metabolites are linked with a higher risk of cardiovascular disease. Even “BPA free” plastic items can contain chemicals that act much like BPA.

See below for our list of products with BPA from the HDL, Inc. Clinical Health Consultants:

Products Containing BPA:

Plastics, especially those with a 3 or 7 at the bottom of the container.

Aluminum cans, such as canned vegetables and soft drinks.

Microwaving food in plastic containers and using plastic wrap HDL, Inc. Clinical Health Consultant Tips to Reduce Your Exposure to BPA:

Choose healthy plastics with the recycling labels #1, #2 and #4 on the bottom.

Choose fresh or frozen produce instead of canned.

Microwave foods in ceramic or glass containers only.



Women: Make Yourself a Priority! Author: Heather Frost, MS, RD, LDN

As women, we sometimes see ourselves as the caregiver of others and all too often forget about putting our own health as the number one priority. In order to prevent heart disease and chronic inflammation as we age, we need to take the appropriate steps to fuel our body and mind, now.

4 steps to prevent heart disease in women from the HDL, Inc. Clinical Health Consultants:

1. Find balance in life. Deep breathing, taking time to meditate, along with setting positive affirmations can lead to clearer thinking and re-focusing.

2. Fuel your body with colorful foods. Include red, green, orange, blue and purple foods on your plate daily. These fruits and vegetables will provide you with the nutrients and antioxidants your body needs to remove toxins, inflammation, and give you energy.

3. Find a physical activity that you enjoy doing. Brisk walking, hiking, yoga, and Zumba are some ideas to get you started. This will not only strengthen your heart but increase your good cholesterol.

4. Make sure you’re allowing your body enough time to rest. The American Heart Association recommends adults sleep six to eight hours per night. Try listening to soothing music 30-60 minutes before going to bed to start relaxing your body and getting ready to sleep.



Should You Go Organic? Author: Cat Simmons, MS, RD, CSSD, CDE

Many people question whether buying organic is worth the investment. By definition, organic produce is grown without the use of synthetic pesticides, and research has shown that organic produce is higher in nutrients-particularly the vitamins and minerals Vitamin C, magnesium, iron, and phosphorus. Organic produce also has higher cancer fighting potential, largely due to their lower levels of nitrates and pesticide residues.

The Environmental Working Group (www.ewg.org) analyzes pesticide residues in popular fruits and vegetables to help shoppers prioritize which foods are more important to invest in organic. These lists are denoted the “dirty dozen” and “clean 15,“ shown below. The “dirty dozen” list contains foods with highest pesticide contamination. If financial constraints limit which foods you can purchase organically, we advise purchasing organic foods from the dirty dozen list.

Dirty Dozen: apples, celery, strawberries, spinach, grapes, sweet bell peppers, peaches, cucumbers, cherry tomatoes, snap peas, potatoes, kale/collard greens.

Clean Fifteen: sweet corn, avocados, cabbage, pineapples, frozen sweet peas, onions, asparagus, mangoes, papayas, kiwi, grapefruit, cantaloupe, eggplant, cauliflower, sweet potatoes.

Remember:



September is National Cholesterol Education Month Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Did you know that one in three Americans are diagnosed with cardiovascular disease stemming from high cholesterol? High cholesterol usually does not display many symptoms and Health Diagnostic

Laboratory, Inc. wants to help you “Know Your Numbers:” after all, this is National Cholesterol Education Month.

Let’s start by getting some physical activity. Consistent and regular exercise will help decrease LDL (“bad”) cholesterol while increasing HDL (“good”) cholesterol.

Be patient. It can take about 3-6 months to see improvements in cholesterol levels. However, if exercise is stopped, cholesterol will return to previous levels in just four weeks. Here are some facts about exercise and cholesterol from HDL, Inc.:

Aerobic exercise improves total cholesterol levels by 5-20%

HDL levels may increase as much as 5-10%

LDL levels may improve by 5-10%

Vigorous aerobic exercise results in the greatest improvement

For optimal cholesterol benefits, it is recommended to exercise for 150 minutes or more of moderate to vigorous intensity per week.

Ways to get 150 minutes or more of moderate to vigorous intensity exercise per week:

Go for a post-dinner walk with the family.

Walk the dog around the block for 10 minutes in the morning and night.

Jog or walk around the field while the kids are at sports practice.

Hop on the home equipment (treadmill, bike, etc.) while you are waiting for dinner to cook.

Kick off your dress shoes and jump some rope at work. It will get your heart and brain revved up!

If 150 minutes per week sounds overwhelming, consider achieving just 20 minutes per day.





Are vegetarian diets nutritionally balanced? Author: Christian Payan, MBA, RD, CLT

As health conscious individuals, a nutritionally balanced diet is of the highest concern. Even though animal products can provide protein, vitamins, and minerals for our bodies; our HDL, Inc. Clinical Health Consultants/Registered Dietitians want you to know there are ways to obtain these nutrients from non-meat sources as well.

For example:

Spinach, raisins, and lentils can provide a good source of iron (#CHCTip: Be sure to add some vitamin C rich foods to enhance the absorption of iron)

Legumes, nuts, seeds, and oatmeal can provide zinc, which supports the immune system Nutritional yeast can provide adequate levels of vitamin B12 and can be added to salads or mixed in

olive oil for a healthy dressing. Legumes, nuts, seeds, tofu, edamame, portabella mushrooms, peas, quinoa, and wild rice are packed

with protein.

It’s important to incorporate the nutrients above to ensure adequate nutritional balance.

The key to a nutritionally sound vegetarian diet, is to eat a variety of foods and be creative!



Poly Cystic Ovarian Syndrome Recommendations Author: Jessica Roberts MS, RD, CES

Poly Cystic Ovarian Syndrome or PCOS is a condition that many women struggle with and some may not even know they have it. There are several ways that PCOS can develop. PCOS is associated with insulin resistance, another by metabolic and/or psychological stress and thirdly hypothyroidism.

With the factors that contribute to PCOS, here are some health tips to help improve the symptoms:

Control your carbohydrate intake. Reducing carbohydrate intake to around 30-40 grams of per meal and about 15-20 grams per snack can help control insulin resistance.

Avoid processed foods, artificial sweeteners, and chemicals. This will help to lessen the demand for insulin.

Increase your intake of non-starchy vegetables, especially dark leafy greens! This will help to increase your fiber intake. Need some tips? Check out our Five Ways To Add More Veggies

To Your Diet.

Lastly, managing stress is another important component for PCOS management. Stress affects your mind, body, and actions in many ways. So make sure to keep your activities as simple as possible.

http://blog.hdlabinc.com/post/68164110058/healthy-thanksgiving-eating

http://blog.hdlabinc.com/post/84436645631/5-ways-to-add-more-veggies-to-your-diet


http://blog.hdlabinc.com/post/87102830931/whats-stress-got-to-do-with-it



Celebrate FH Awareness Day Today: 9/24/14 Author: Allison Goodwin, MS, CGC

Familial hypercholesterolemia (FH) is a genetic condition that causes lifelong elevations of LDL cholesterol (the “bad cholesterol”). FH runs in families and is estimated to affect as many as 1 in 200

individuals. People with FH usually feel and look healthy, and many are not even aware that they have it. However, FH is a very serious condition because the high levels of cholesterol in the blood often lead to significantly increased risks for premature heart disease, stroke, or even death.

Fortunately, FH is highly treatable, especially when diagnosed early. Although diet and exercise alone are not usually enough to manage FH, there are many medications and treatments that can delay or prevent the development of heart disease.

You and your family members may be at risk for FH if you have:

A personal history of very high LDL-C (greater than 190 mg/dL) and total cholesterol levels (greater than 300 mg/dL)

A family history of high cholesterol, early heart disease, and/or heart attacks

http://thefhfoundation.org/

http://hdlabinc.com/health-management/



Do you know your Diabetes Risk? Author: Jessica Roberts MS, RD, CD, ACSM-CES

Do you have any of the following risk factors for diabetes?

Overweight or obese

Inactive

African American, American Indian, Asian American, Pacific Islander, or Hispanic/Latino ethnicity

Parent, brother, or sister with diabetes

History of gestational diabetes or giving birth to a baby weighing more than 9 pounds

High blood pressure

Smoking

If you do, you may be at risk for developing diabetes. Currently, one in three American adults are diabetic or prediabetic. But wait! There is a lot you can do to help prevent or even reverse diabetes.

The first step is to get tested. At Health Diagnostic Laboratory, Inc. we have the Diabetes Prevention and Management Panel (DPMP) to help assess your risk for diabetes. An HDL Inc. research study was recently published in the Journal of Cardiovascular Translational Research, entitled “Comprehensive Biomarker Testing of Glycemia, Insulin Resistance, and Beta Cell Function Has Greater Sensitivity to Detect Diabetes Risk than Fasting Glucose and HbA1c and is Associated with Improved Glycemic Control in Clinical Practice,” based on the DPMP panel.

Our Health Diagnostic Laboratory, Inc. Clinical Health Consultants are also here to help! We can help you create a lifestyle plan to start taking steps to protect your health. Some lifestyle changes that can prevent and reserve diabetes are quitting smoking, creating a healthy diet, consistent exercise/activity, and weight loss.

November is National Diabetes Month, so check your health status today!

http://hdlabinc.com/advanced-testing/


http://bit.ly/hdldiabetesstudy



Why We Should Know the Difference Between Folate vs. Folic Acid Author: Jessica Roberts, MS, RD, CES

This week is National Folic Acid Awareness Week. Did you know many individuals, including myself, do not metabolize folic acid very well? The main culprit is a mutation in the MTHFR gene.

MTHFR stands for methylenetetrahydrofolate reductase, an enzyme that helps the body use folate, a B-vitamin found in many foods. MTHFR plays an important role in making proteins and neurotransmitters, and processing fats. When working well, MTHFR helps the body convert an amino acid called homocysteine into an essential amino acid called methionine.

Mutations in the MTHFR gene can stop it from working as well as it should. People with an MTHFR

mutation may be more susceptible to a variety of conditions, from depression to inflammation, most of which are related to the body’s inability to use folate properly.Some health care providers recommend that people with the MTHFR gene mutation take a dietary supplement containing a special type of folate. To evaluate your need for this and any other supplement, check with your health care provider.

http://bit.ly/mtfhrHDL



What is National #WearRedDay? Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

There are a lot of different “days” and “colors” for variousorganizations or causes. Health Diagnostic Laboratory, Inc.supports National Wear Red Day, which is part of the American Heart Association’s Go Red for Women campaign.

As a woman, I understand the scared feeling you may have when reading the statistics on women and

heart disease. Fact: Heart disease isn’t just a man’s disease. Did you know that 1 in 3 women die of heart disease and stroke? According to the American Heart Association, heart disease is the #1 killer of women, and yet 80 percent of heart attacks and strokes can be prevented. It’s time for women to put this fear behind them, learn about what puts them at risk for heart disease, and take action toward fighting it.

Here are some heart-healthy habits to prevent heart disease in women:

Quit smoking & stay smoke free

Exercise regularly

Manage stress

Follow a healthful diet

We encourage making small changes and setting SMART goals for creating good habits that will maintain your heart health. SMART goals are: Specific. Measurable. Attainable. Relevant, Time-bound.

http://blog.hdlabinc.com/post/75798637232/go-red-for-women

http://blog.hdlabinc.com/post/75798637232/go-red-for-women

http://bit.ly/quitdateHDL

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Organic vs Natural Labeling: Is There a Difference?

Author: Jody Drange, RD, HFS

What’s the difference between organic and natural foods? Are they the same?

Food labeling can be very confusing, even for a dietitian like myself. One would think “natural” foods are safe and healthy for us. But , natural does not mean organic and comes with absolutely no guarantees. “Natural” foods are often assumed to be minimally processed items that do not contain any hormones, antibiotics, or artificial flavors. However, in the United States, the FDA and the USDA do not have rules or regulations for products labeled "natural.”

So, what does organic mean? Organic foods are the most heavily regulated foods in production. The label “100% Organic” guarantees no toxic synthetic pesticides, toxic synthetic herbicides, or chemical nitrogen, phosphorus, and potassium (NPK) fertilizers are used in production, and that no antibiotics or growth hormones are given to animals. Organic producers and processors are also subject to inspections for certification. This ensures they are producing and processing organic products in a manner that you and your family can trust.

Know Your Label Lingo:

100% Organic = 100% organic ingredients and may display the USDA Organic seal.

Organic = At least 95–99% organic ingredients and may display the USDA Organic seal.

Made with Organic Ingredients = Must contain 70–94% organic ingredients but are not allowed to bear the USDA Organic seal.

Stay informed as a consumer. Read your labels and avoid any marketing gimmicks!

http://blog.hdlabinc.com/post/79361595956/a-hearty-thank-you-on-national-registered-dietitian

http://bit.ly/organicHDL



March is National Nutrition Month: Bite into a Healthy Lifestyle Author: Jody Drange, RD, CDE, HFS

This year’s theme of the Academy of Nutrition and Dietetics NATIONAL NUTRITION MONTH® is “Bite into a Healthy Lifestyle®.” This message inspires us all to adopt healthy eating and physical activity plans!

When talking about healthy eating and physical activity, here are a few areas Registered Dietitians, like myself, encourage you to focus on this month:

1. Consuming fewer calories

Think about eating less processed and more whole foods each day. Try foods with 5 ingredients or less.

2. Making informed food choices

By reading nutrition labels and talking with a Clinical Health Consultant for the latest research and recommendations.

3. Daily exercise

The American Heart Association recommends at least 150 minutes of moderate activity per week, that is 30 minutes of exercise 5 days per week.

4. Achieve and maintain a healthy weight

Discuss with your doctor what is a healthy and realistic weight goal.

5. Reduce the risk of chronic disease and promote overall health

This is our core mission here at HDL, Inc.!

http://www.eatright.org/

http://blog.hdlabinc.com/post/79361595956/a-hearty-thank-you-on-national-registered-dietitian

http://blog.hdlabinc.com/post/63745432674

http://bit.ly/10tipshealthyweightHDL

http://bit.ly/lbernhdl



Sodium Solutions Solved

Author: Cat Simmons, MS, RD, CSSD, CDE

Dietary salt is the chemical compound sodium chloride (NaCl). Often the words “sodium” and “salt” are used interchangeably. Nine out of ten Americans consume too much salt, and excessive intake can contribute to adverse health effects such as heart disease, hypertension, osteoporosis, bloating, and even weight gain.

Is sea salt a healthier alternative to iodized table salt?

Sea salt has less exposure to environmental toxins and higher amount of trace minerals than conventional table salt. Sea salt is non-refined and thus not exposed to chemicals, additives, or heat during processing. Unrefined sea salt comes in several varieties including Celtic (gray), Himalayan (pink), and Redmond sea salt. These varieties are based on their area of origin.

While there may be a few health benefits to purchasing sea salt, it is important to realize that 90% of salt consumed in America comes from processed foods and restaurants, not your home salt shaker. Secondly, body sodium should be balanced with potassium for optimal fluid and electrolyte balance. Thus, consuming more whole foods prepared from scratch with plenty of potassium-rich vegetables and fruits is the best way to be truly salt savvy.

http://blog.hdlabinc.com/post/75494154972/stay-away-or-use-in-moderation

http://bit.ly/womenshealthHDL




Low Sodium Seasonings

Author: Sarah Lewis, MDA, RD, LD

Memorial Day is just around the corner, and what better way to celebrate than with healthy seasonings!

Herbs or Spices to Season Vegetables

Basil Dill Garlic powder Ginger

Lemon juice Lime juice Marjoram Nutmeg

Onion powder Tarragon Vinegar

Herbs or Spices to Season Lean Meats

Basil Curry spice Dill Dry mustard

Garlic Garlic powder Lemon juice Lime juice

Marjoram Paprika Parsley Black pepper

Rosemary Sage Saffron Thyme

Turmeric



Read the Fine Print: What You’ll Be Missing by Not Reading the Ingredients List

Author: Stacie Wheatley, MA, RD, LD The numbers in the Nutrition Facts Label don’t tell the whole story. Use these tips when reading the ingredients list.

1. The LENGTH of the list. Is it longer than a research paper? Put it back. Look for short, legible lists of

ingredients that you can actually pronounce.

2. RANK & ORDER. Did you know the ingredients list is in order of descending weight? The first few

ingredients are the most prevalent in the food. If sugar or salt show up early in the list, you might

reconsider.

3. SUGAR SYNONYMS. Honey, molasses, “syrup” varieties, and words ending in “-ose” are sugar. Even

with organic or more wholesome sounding sugars…calorie-for-calorie, sugar is sugar.

4. SODIUM. Chemistry taught us that table salt is sodium chloride, but sodium sneaks by in many

common preservatives: such as sodium benzoate, sodium nitrate, and monosodium glutamate (MSG).

5. TRANS FATS. The only way to truly know if these are present is to read the ingredients for a fully or

partially hydrogenated oil of any kind. Manufacturers are allowed to round from 0.5; which means you

may actually have 0.4 grams of trans fat per serving, but what you will read is “0 grams.” There is no safe

amount of trans fats. Consuming trans fats put us at high risk for heart disease and stroke as they are

directly related.



How to Choose A Fish Oil Supplement Author: Brook Oubre, MS, RD, CDE

Today there is a lot of information out there on fish oil supplements. What kind should you take? How much? What about USP? I’ll help walk you through the complicated fish oil market.

The first thing I look at on a fish oil bottle is the EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) content. EPA and DHA are the beneficial omega-3s that provide the greatest health benefits for cholesterol, memory, and joints, among other things.

First, check the Nutrition Facts label and look for the serving size.

Second, check how much EPA and DHA are in one serving.

Ideally you are looking for about 1000 mg of EPA and DHA combined per day, but also be sure to check with your doctor for their recommendation. For example, if one brand has 1000 mg and the serving size is 2 capsules, and another has 1000 mg but the serving is six capsules, you have to decide whether you want to take 2 capsules or six—and this also impacts cost comparison.

Lately I have been taking fermented cod liver oil because it also has other important vitamins (A, D, and K) that are naturally present in the livers of codfish along with the omega-3s. It comes in liquid form and there are several different flavors.

Note: Always consult your physician before starting or stopping a supplement.

http://bit.ly/fishenpapilloteHDL

http://bit.ly/wisesupplementsHDL



Clean Eating Cooking Demo Author: Jody Drange RD, CDE, ACSM-EP

Wondering what all the buzz is around “Clean Eating?” Will my family or friends will like the meals I prepare for them?

Join Registered Dietitian and Clinical Health Consultant, Sarah Lewis, for our first National Cooking Demo of 2015! She will educate participants on how to find foods with no added hormones, antibiotics, synthetic pesticides and preservatives.

We will discuss how eating fresh, organic, and local foods can prevent disease and improve overall health.

In our Clean Eats Cooking Demo, Sarah will be demonstrating how to make Roasted Chicken, Apples and Onions with all natural ingredients, no processed sugar or vegetable oils and lots of taste!

http://twitter.com/HDL_SarahL



Introducing the HDL, Inc. Functional Medicine Blog Series Author: Naomi May, MS, RD, LD

Functional medicine offers an alternative to the traditional treatment approach. It is a practice that focuses on addressing the underlying causes of disease, rather than just treating symptoms. It asks the hard “Why?” and “How?” questions. According to the Institute for Functional Medicine, functional medicine shifts “the traditional disease-centered focus of medical practice to a more patient-centered approach” which allows the practitioner to “address the whole person, not just an isolated set of symptoms.” Put in simple terms, it is personalized medicine that addresses many different lifestyle factors, habits, and genes that can contribute to the chronic disease rates we are currently seeing in our society. Because of the detail that is required to help a person address root causes, you may need to see a functional medicine provider more frequently and for longer than you would a traditional provider to find the right treatment for you. Here at HDL, Inc., our Clinical Health Consultants work in a similar way to provide you with personalized nutrition and lifestyle recommendations. Are you interested in learning more about detox, vitamins, and more? Keep coming back! I’ll be blogging here on functional medicine topics once a month at blog.hdlabinc.com.

https://www.functionalmedicine.org/What_is_Functional_Medicine/AboutFM/

http://hdlabinc.com/

http://blog.hdlabinc.com/



Functional Medicine Blog Series: Detox & Avoiding Retox Author: Naomi May, MS, RD, LD

As a dietitian, I cringe slightly when I see another miracle “detox” supplement, tea, or diet plan on the market. Having just received my master’s degree in functional medicine, I would like to try to help clarify the word “detox.”

Detoxification is the body’s natural process of eliminating unwanted and harmful toxins or substances that may enter our bodies. This occurs primarily in the liver and intestinal wall. Below, I’ve listed some foods I eat and things I do on a daily basis to help maintain my detox system:

Eat a primarily organic, wholefoods diet rich in non-starchy vegetables and lean proteins; use the dirty dozen/clean fifteen list for reference (www.ewg.org)

Limit consumption of added sugars. Choose low-mercury fish options (wild salmon, shrimp, tilapia, sardines) in place of high-

mercury fish (swordfish, shark, and ahi tuna). Cook with herbs and spices, such as rosemary, garlic, ginger, and turmeric. Avoid artificial

sweeteners, and other food additives and preservatives. Drink clean, filtered water. Exercise daily! Deal with stress in a healthy way. Regularly change air filters in the home. Instead of fragrances, use essential oils to scent the home.

Are you interested in learning more about detox, vitamins, and more? Keep coming back! I’ll be blogging here on functional medicine topics once a month at blog.hdlabinc.com.


http://www.ewg.org/


http://bit.ly/stressawarenessHDL




Elimination Diets—What are they? Author: Naomi May, MS, RD, LD

For individuals with a variety of symptoms, an elimination diet can be a useful tool for determining whether a certain food or foods may be a “trigger.” Elimination diets can be informative for conditions including irritable bowel syndrome, arthritis aches and pains, headaches, mood disorders, skins rashes, and more. After experiencing irritable bowel issues myself, I decided to take on the challenge of an elimination diet to see whether it would help me understand what was causing the problem. It took several months of focused, hard work and meal planning; I concentrated on eating an unprocessed, whole-foods diet, as this protocol often eliminates the most common food allergens and sensitivities found in the processed food supply. In addition to chemicals and additives, many people have sensitivities to: are:

Dairy Gluten Soy Grains Citrus Soy Peanuts Eggs

Many different versions of elimination diets can be found on the internet. Working with a registered dietitian and your health care provider can help clarify and direct you if you’re considering an elimination diet for symptom improvement. The Clinical Health Consultants at HDL, Inc. can help assess your diet for sensitivities, as well as ensure that you are receiving all essential nutrients in your quest for eliminating the offenders. Are you interested in learning more about detox, vitamins, and more? Keep coming back! I’ll be blogging here on functional medicine topics once a month at blog.hdlabinc.com.

http://bit.ly/arthritisHDL

http://blog.hdlabinc.com/post/72342002824/2014-myhdl-goals-plan

http://bit.ly/RDday2015HDL

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Happy Gut, Happy Life Author: Cat Simmons, MS, RD, CSSD, CDE

We’ve all heard that “We are what we eat,” but did you know that this also applies to the bacteria living in our gut?

Inside our GI tract resides an entire ecosystem!

Recent research suggests that this ecosystem (our individual “microbiome”) influences many aspects of our health, including inflammation, stress, metabolism, and mood, as well as appetite and weight control.

Join our Clinical Health Consultants for a FREE webinar on food and lifestyle habits that can help keep your gut happy and healthy.



Prevent Osteoporosis NOW! Author: Brittany Chin, RD, LD, CTTS

Osteoporosis is a condition in which bones become brittle and weak, increasing the risk of broken bones from even the most minor fall. As we age, our risk for osteoporosis increases, but does that mean that we shouldn’t worry about this condition until we are in our 60s? Absolutely not!

The unchangeable risk factors for osteoporosis include:

Being a woman Advancing age Being of Asian or Caucasian decent Having a family history of osteoporosis Having a small body frame

Being a high-risk patient with several risk factors, I started working to prevent osteoporosis in my teens and twenties.

Osteoporosis is most likely to happen in those with a low calcium and Vitamin D levels. I’m sure you heard in grade school that “milk builds strong bones.” Foods with calcium such as dairy, green leafy vegetables, and calcium-fortified foods help strengthen bones and prevent osteoporosis. However, calcium isn’t the only nutrient I focus on; I also make sure to get enough Vitamin D, which helps your body absorb the calcium from your diet. Vitamin D or the “sunshine vitamin” can be acquired from sunlight or from fatty fish, egg yolks, or foods fortified with Vitamin D. If you do not consume a lot of calcium-rich foods you can also get your dose of Calcium and Vitamin D through a supplement. Note: Always consult your doctor before starting any supplement.

How much calcium and Vitamin D should I have?

Calcium: Men & Woman 18-50 years of age 1,000 milligrams/day; Women over the age of 50 & men over 70: 1,200 milligrams/day

Vitamin D: Men: 18-70 years of age: 600 IU/day; Women: 18-50 years of age: 600 IU/day

http://bit.ly/VitaminDHDL

http://bit.ly/wisesupplementsHDL



The Mediterranean Diet Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

As a dietitian, I’m not a fan of “diets” as much as I am a fan of eating patterns. The Mediterranean Diet is something I get excited about because it really is more of an eating pattern that can help direct lifestyle changes. You may already be following some features without knowing it! Here’s what the Mediterranean Diet “pyramid” looks like, starting from the bottom:

The base focuses on daily physical activity Fruits, vegetables, whole grains, olive oil, beans, nuts, legumes, and seeds as well as herbs and

spices Fish and seafood Poultry, eggs, cheese, and yogurt Lastly, sweets and meats are considered “treats” and should not be consumed every day

Personally, I love to eat Greek salads, any type of squash, avocados, fruits, and caprese salad. A few eggs a week are an option, either an egg muffin, scrambled eggs, or omelet. Lastly, in regards to sweets, I choose to make my own homemade frozen yogurt.

The best part about the Mediterranean diet is that it comprises whole foods, focuses on eating vegetables, fruits, whole grains, and fish, and doesn’t eliminate or prohibit any foods. Using the plate planner is helpful while making healthy choices based on the Mediterranean diet

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http://bit.ly/EatMoreVeggiesHDL

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Your Guide to a G-Free Lifestyle Author: Brittany Chin, RD,LD, CTTS

What is gluten?

Gluten is a protein found in grains like wheat, barley and rye. The gluten protein gives elasticity to dough, helping it rise and keep its shape, and yielding a chewy texture.

Who is affected by gluten?

Gluten affects those with celiac disease, gluten intolerance, wheat allergies, Dermatitis Herpetiformis, and gluten ataxia. Foods with gluten are safe for the general population, except for those with these conditions. Check with your doctor if you think you are sensitive to gluten to be tested for gluten related health condition.

What does a gluten free diet look like?

Foods that can be included in a gluten free diet include:

Fresh meats & seafood Fruits and vegetables Nuts and Seeds Legumes (peanuts, kidney bean, black beans, garbanzo beans, etc.) Gluten free grains Certified gluten free (GF) products

Gluten in the News

Recently, the FDA has passed legislation for the labeling of foods as “gluten free,” “without gluten,” “no gluten” and “free of gluten.” Foods containing these statements must have less than 20 parts per million (ppm) of gluten . This standardized definition will be especially helpful for those with celiac disease and those on a strict medical gluten free diet.

http://www.fda.gov/ForConsumers/ConsumerUpdates/ucm363069.htm



Fruits



Watermelon: The Classic Summer Staple Author: Anna Dean, MS, RD, LD, CDE, CTTS

Watermelon is a summer staple with its cool, refreshing flavor and is a delicious accompaniment to many meals.

First thing’s first: it’s important to know how to pick the right watermelon. Ripe watermelons, when chosen whole, should have a smooth rind with a ground spot. A ground spot is a portion of the rind that is light yellow in color and indicates the melon was allowed to ripen on the ground without being disturbed. A juicy watermelon will be heavy for its size so when choosing between two melons, always pick the heavier one.

Watermelon Benefits:

Watermelons have anti-inflammatory and antioxidant properties from beta-carotene and lycopene, two of our most well-known carotenoids.

The amino acid citrulline found in watermelons helps to produce nitric oxide which plays a part in relaxing the blood vessels.

Watermelons could help positively influence blood pressure.

They are great thirst quenchers! Packed with over 90% of water, watermelons help keep you hydrated in the summer time making it the perfect snack for a hot day.

Watermelon Salad

Ingredients:

1-2 pounds of chilled watermelon, diced into small chunks

4-5 ounces of feta cheese

3-4 Tablespoons fresh basil, julienne

¼ large red onion, sliced into thin strips

3 Tablespoons Champagne or blueberry vinegar

2 Tablespoons extra virgin olive oil

¼ teaspoon salt

Fresh ground pepper

Directions:

1. Combine watermelon, feta, red onion, and basil in a large bowl. Set aside

2. Whisk olive oil, vinegar, ¼ teaspoon salt, and add ground black pepper to taste.

3. Pour vinaigrette over watermelon mixture. Toss lightly to combine.

4. Enjoy!

http://www.collegegreenmag.com/how-to-purchase-the-perfect-watermelon

http://www.mayoclinic.com/health/beta-carotene/NS_patient-betacarotene/DSECTION=evidence

http://www.mayoclinic.com/health/lycopene/NS_patient-lycopene

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=31

http://www.purdue.edu/newsroom/releases/2012/Q4/watermelon-shown-to-boost-heart-health,-control-weight-gain-in-mice.html



Berries… Nature’s Candy Author: Dawn Heeke, RD, LD

Did you know that one cup of berries has less than 100 calories, 4-8 grams of fiber, is low in sugar, void of fat and cholesterol, and loaded with healthy

antioxidants?

Berries make great ways to satisfy sweet tooth cravings and they’re fun to eat!

Here are some fun and refreshing ways to enjoy berries this summer:

Try layering a tall parfait glass with a combination of strawberries, blueberries, and raspberries with plain Greek yogurt and chopped walnuts. The colors and textures are as satisfying as the taste.

Have the taste for something sweet and salty? Try taking 2-3 salted dry roasted peanuts and crush them into a cup, add sliced strawberries and melt dark chocolate (70% cocoa) over the top. This makes for a yummy snack and is just as good as any candy bar, but much healthier.

Berries can also dress up summertime salads. One of my favorite kale salad recipes gets a hint of sweetness by adding a handful of blueberries over a mixture of chopped kale, olive oil, soybeans, red onions, and lightly salted / roasted pumpkin seeds.

http://en.wikipedia.org/wiki/Antioxidant



Avocado 101 Author: Brittany Chin, RD, LD, CTTS

Avocado Nutrition:

1/5 of an avocado (about 3 slices) has only 50 calories o grams of total fat

Only 0.5 grams of saturated fat

3 grams of heart healthy monounsaturated fat

High in potassium and fiber, and low in carbohydrates

Why choose to eat avocados?

Avocados have heart-healthy monounsaturated fats which can help reduce your “bad” cholesterol and increase your “good” cholesterol. They also reduce your risk for heart disease.

How to incorporate avocado into your diet:

Try using avocado slices on your sandwich, spread it on your bagel, or bring some guacamole and whole grain tortilla chips to a tailgate. Or, just bite into one like an apple.

How to pick the right avocado:

Be sure it’s ripe. Place the avocado in your hand and gently squeeze; if it seems very firm like an apple it is not ready to be eaten. Look for an avocado that will yield to gentle pressure from your hand.

CHC Tip: Not ready to eat your avocado today but want to use it later in the week? Purchase a firm avocado and place it on the counter at room temperature for 4-5 days before eating. Want to speed up the ripening process? Place it in a brown paper bag for 2-3 days instead.



'Tis the Season… For Apples! Author: Heather Frost, MS, RD, LDN

Have you ever heard the phrase, “an apple a day keeps the doctors away”? Well, it turns out that it may actually be true. Although apples may be small, they carry a lot of nutritional value. Here are the nutritional facts for just one apple:

94 calories, 25g carbs, 4g fiber, .5g protein, 8mcg Vit C, 194mg Potassium

Apples contain many fibers and nutrients that help the body in many ways. For instance, Quercetin, the primary phytonutrient found in the skin of the apple, is responsible for protection against fat oxidation, slowing down carbohydrate digestion and reducing glucose absorption. Pectin, the dietary fiber found inside of apples, binds to cholesterol to help reduce your LDL or “bad” cholesterol, and also slows glucose absorption.

The phytonutrients and antioxidants in apples also have many benefits in the body including:

Regulating blood sugars

Protecting from fat oxidation

Slowing carbohydrate digestion

Recent research has found that by eating a whole apple, rather than drinking the juice or eating applesauce, can produce blood fat lowering effects. The interaction between fiber and other phytonutrients makes this fruit one of the top picks for heart health benefits.

Here are some things you may not know about the apple:

Apples brown when you slice them because the compounds in them react with oxygen once exposed. You can prevent browning by using a mild acid such as citric acid, lemon juice, or even vinegar.

Apples, especially their peels, have high antioxidant content and the apples themselves are high in dietary fiber and vitamin C.

Apple species that we grow and use for domestic purposes like cooking and cider are actually grafted, rather than grown from seed.



Your HDL Guide to Picking the Perfect Apple Author: Anna Dean, MS, RD, LD, CDE, CTTS

In honor of apple season, it’s important to know which apple is the right one, and how to go about picking one. Read below for our Health Diagnostic Laboratory, Inc., Clinical Health Consultant tips for picking the best apples in your neighborhood or at the orchard!

At the Orchard:

To pick the apple off the tree, use the “U” trick: Pinch the apple stem and roll your hand upwards, creating the “U” shape. The apple should pull away freely. If it doesn’t, it isn’t quite ripe and needs another week or so.

Pick from the outside of the tree as those are often riper than the fruit nearest the trunk.

Be careful not to drop or bruise the apples, as they will release ethylene gas and decrease the shelf life. To do this:

Avoid shaking the trees. Fruit can fall and become bruised or bruise other apples on the way down.

Use a bag instead of a box or basket. The softer material may reduce bruising.

Once you fill up your bag, be careful when setting it down. You can bruise your apples by hitting the ground.

Ready to go apple picking but don’t know where? Check The Orchard Trail, provided by Apple Journal, to see a full list orchards in your area.

At the Grocery:

Choose a firm colorful fruit that doesn’t have any bruises, or soft spots.

Avoid choosing apples with splits or cuts in the skin.

Smell it! It should have a delicious, apple-y aroma.

If you are worried about pesticides (on the skin primarily), opt for organic.

Always wash your apples with running water and a brush, and then dry with a clean towel. You will want to particularly focus on the top near the stem and the bottom near the blossom.


http://www.hdlabinc.com/WebsiteUS/health-management/

http://www.applejournal.com/trail.htm



Melon Mania

Author: Anna Dean, MS, RD, LD, CDE, CTTS

Drinking water isn’t the only way to stay hydrated in the summer heat. With a water content as high as 94%, melons are a refreshing and sensationally sweet treat that can aid in quenching your thirst. Whether you enjoy them sliced, cubed or halved, these summertime delights are a healthy addition to any meal or snack.

When picking out melons remember these helpful hints:

Melons with a fragrant, sweet aroma are ripe.

Cantaloupes are mature when the rind changes from green to a golden color between the veins.

Choose cantaloupes that are heavy for their size, with a fruity aroma and thick well-raised netting.

Avoid melons that are soft, bruised or have a flat side, and those that are cracked or shriveled as well as those that have an attached stem.

After carefully selecting your melons, remember the following storage and handling tips:

Keep uncut melons at room temperature until fully ripened.

Ripe melons should be stored in the refrigerator for up to 3 days.

Pre-cut melon should be eaten within 3 days.

The surface of melons can contain harmful bacteria, so be sure to thoroughly wash melons before slicing.

Cut melon can be refrigerated, wrapped tightly in plastic, for no more than 4 days.

Check out this Watermelon Salad Recipe, perfect for a snack, lunch or just a casual backyard picnic!

http://blog.hdlabinc.com/post/68809526539/watermelon-salad



Grillin’ Fruit Frenzy Author: Elise Blickensderfer, RD, LD, CDE, CTTS

Lean meats and vegetables are always the first to be thrown on a grill. But did you know you can also grill fruit?

Grilled fruit provides a lighter dessert option and can add a new level of flavor to your current grilling favorites. Grilling caramelizes the natural sugars in the fruit to intensify their flavor and sweetness.

Use these tips to make fruit a new must have on the BBQ!

Use a little olive oil. Clean and oil your grill grate. Be sure to also brush your fruit with a little olive oil to make sure they don’t stick.

Don’t “set it and forget it.” Fruit does not take long to grill so keep an eye on it!

Leave the skins on. The skin of the fruit will act as a barrier to lock in moisture and aid in cooking.

Experiment with grilled fruit, both as a dessert and as a flavor enhancer for a main dish. Grilled peaches with a Greek yogurt-honey filling make a sweet treat, but they would also be great alongside a lean pork tenderloin.

Choose fruits that are firm enough to withstand heat. Medium to large, dense fruit are best. Apples, pears, plums, figs, peaches, bananas, pineapple, and melons are a few great choices!

Give this recipe a try the next time you have a sweet tooth:



Sweet like a South Carolina Peach Author: Brittany Chin, RD, LD, CTTS

August is prime peach season in the southeast. Did you know that in 2012, South Carolina was the #1 peach producing state in the southeast?

You can find these sweet nutrition packed fruits in abundance in states such as South Carolina, Georgia, Tennessee and Virginia throughout the months of June to August. A medium sized peach contains about 60 calories, 14 grams of total carbohydrate, 0 grams of the “bad” saturated fat and is a good source of Vitamins C & A!

Here are some ideas for how to enjoy peaches at any meal:

Breakfast: Combine ½ cup cooked steel cut oats with ½ peach , 1 Tablespoon of slivered almonds and sprinkle with cinnamon.

Snack: ½ cup cottage cheese with ½ peach

Lunch: Top a bed of greens for a salad with ½ peach, 1oz walnuts and 1oz goat cheese

Dinner: Top off your grilled chicken or pork loin with some fresh peach slices for a sweet and savory flavor.

Dessert: Grilled peaches (recipe right)



The Scent of the Holiday Season: Cranberry Author: Jody Drange, RD, HFS

Fresh berries are passing with the summer, but don’t forget about some coming right around the corner this fall: cranberries!

Healthy Nutrition:

At only 25 calories per ½ cup, these little berries are a powerhouse of nutrients! Cranberries are a good source of vitamin C, fiber, and vitamin E.

Prevent a cold:

Vitamin E is an antioxidant involved in immune function, which is a great reason to start incorporating cranberries into your diet as temperatures drop and we tend to get sick more often.

Here are some tips on how to add cranberries into your diet:

Homemade trail mix with raw nuts and dried cranberries

Add a small handful of frozen cranberries to a morning smoothie

Dried cranberries are a great addition to your oatmeal

Toss fresh cranberries into your favorite whole-grain muffins

http://bit.ly/trailmixHDL



Vegetables



Winter Squash to Try: Spaghetti Squash! Author: Kelly Patrick, RD, LD

Why your Clinical Health Consultant wants you to eat it:

High in beta-carotene

High in Fiber

Contains Vitamin B6, Vitamin C, Folate, and Potassium

Did you know?

Beta-carotene is one of the anti-oxidants that can help fight heart disease and cancer. It is better absorbed when eaten with fat since carotenes are a pre-cursor to Vitamin A which is a fat-soluble vitamin. Beta-carotene is also found in carrots, pumpkin, and sweet potatoes. Taking Beta-carotene in supplement form is not recommended due to the harm it may cause some people.

Why you will like it?

Easy to prepare

Very versatile

Slightly sweet taste

What to look for at the store:

A squash without too many blemishes

A matte skin instead of a glossy one

Store in a cool, dry place, like the pantry instead of the fridge and it will stay good for up to 3 months.

CHC Cooking Tips: We love butternut squash soup or to just slice them into French fry-like cuts and roast them in the oven on 400 degrees for about 30 minutes.



Tailgating Season: Time to add some GREEN to your favorite sports team Author: Melissa Collins, MS

Yes folks, football is back! Meaning everyone’s favorite part of the season is back too: tailgating! Health Diagnostic Laboratory, Inc. is here to help give you some tips and tricks to making your game day treats not only healthier, but still finger lickin’ good! Time to say goodbye to tailgating, and hello to KALEgating!

Kale is rich in a multitude of vitamins and minerals such as iron, vitamins C and K, lutein, potassium, folate, and even calcium. It also helps support immune health and great abilities to knocking out inflammation. It is a good source of fiber which can help tackle some of that lousy LDL cholesterol.

Here are a few ways to add this powerful green to your gameday munchies.

Add it to a dip! Kale and artichoke anyone?

Throw a bag of frozen kale into your touchdown bean chili!

You can’t have chili without corn bread, so toss in some kale to punch up the nutrition!

Instead of making a margarita to celebrate your favorite sports team, why not a green smoothie? Still a refreshing cold beverage without all the calories!

1 frozen banana

2 cups kale leaves

1 cup unsweetened almond milk

Dash of cinnamon

Want some crunch to your spread? Try having kale chips instead of oily and heavy potato chips. Regular potato chips promote insulin spikes and inflammation.

You can take the guilt away with this crunchy treat. Try our own HDL, Inc. CHC Kale Chip recipe below:

http://blog.hdlabinc.com/post/68910050782/tailgating-season-time-to-add-some-green-to-your





Eat ‘Shrooms! Author: Jody Drange ,RD When you think of ‘mushrooms,’ what’s the first thing to come to mind? Weird-looking helmet shaped things? Many people underestimate the nutritional value of mushrooms, but it turns out that these 'shrooms are packed with vitamins, minerals, and may help improve your immune system this fall.

Mushrooms are a good source of: Niacin Riboflavin Folate Phosphorus Iron Zinc

Potassium Copper Magnesium Vitamin B6 Vitamin D Thiamin

Although they all might look the same, there are many different types of mushrooms and each has a different purpose. The list below will help you determine which mushrooms are most commonly found in your local grocery stores and which type is best for you and your taste buds.

Agaricus: Also known as: white mushroom or button mushroom

Where to find: Most chain grocery stores. Appearance: This mushroom can be white to light brown in color and comes in small to large in sizes. Eating: White mushrooms can be consumed both raw and cooked. Cooking will intensify the flavor. Try in: Salads, soups, sauces, gravies, sautéed and in stir fry.

Crimini: Also known as: Italian brown or Baby Portabello

Appearance: Has a dark cap that has a light tan to rich brown color. Taste: Crimini has a rich, earthy flavor that is stronger than the Agaricus. Try them: Can be used in recipes to replace the Agaricus (white) mushroom.

Shiitake: Also known as: Oak mushroom; Chinese black mushroom; Forest mushroom; Golden Oak

Appearance: Ranges in color from tan to dark brown. This mushroom has an umbrella shaped caps up to ten inches in diameter, wide open veils and tan gills.

Taste: Shiitake has a rich, full-bodied flavor with a meaty texture. Try them: sautéed, broiled or baked. Note: remove stems before cooking

http://blog.hdlabinc.com/post/69717260377/eat-shrooms

http://en.wikipedia.org/wiki/Shiitake



Portabello/Portabella:

Appearance: Large – a portabella is the mature version of the crimini. Taste: This mushroom provides a deep, meat-like flavor, and substantial texture. Try them: whole, sliced, grilled, baked, stir-fried and deep-fried. Tip: Trim off the fibrous portion of the stem.

Mushroom Storage tips: It is best to keep mushrooms in their original packaging or in a porous paper bag. Do not store mushrooms in the vegetable crisper as it promotes excess moisture; store in the main compartment of the refrigerator instead.

Do I need to wash my mushrooms? No, simply brush off any visible dirt/moss with amushroom brush and wipe down with a damp cloth. Do not soak the mushrooms in water since they are absorbent and will become soggy!

Mushroom recipe ideas:

Toss raw on a salad Add to a homemade pizza Sauté with other stir-fry vegetables Grill a portabella mushroom for dinner instead of a burger

http://healthyeating.sfgate.com/portobello-mushroom-nutritional-value-1753.html

http://www.amazon.com/Stainless-Steel-Mushroom-Brush-MSC/dp/B000QYJAYM/ref=sr_1_5?ie=UTF8&qid=1379102528&sr=8-5&keywords=mushroom+brush

http://www.amazon.com/Stainless-Steel-Mushroom-Brush-MSC/dp/B000QYJAYM/ref=sr_1_5?ie=UTF8&qid=1379102528&sr=8-5&keywords=mushroom+brush



Pumpkins: More Than a Decoration Author: Jody Drange, RD Mostly everyone’s first instinct is to throw away the seeds after carving their Halloween pumpkin. But what if I told you that the seeds inside the pumpkin help benefit your vision and keep your system healthy? That’s right, pumpkin seeds are full of beta-carotene as evidenced by its bright orange color; and these seeds convert to Vitamin A in the body to help keep you healthy.

So how can we use pumpkin in the kitchen? Let’s start by cleaning up those pumpkin seeds from carving and roast them for a cost effective and delicious snack.

Roasted Pumpkin Seeds:

Ingredients:

1 cup cleaned pumpkin seeds 2 cups water 1 Tablespoon coconut oil 1-2 teaspoons of no-salt seasoning (Pick one or mix and match for your

favorite flavors: Cayenne pepper, Mrs. Dash seasoning, onion powder, garlic powder, cinnamon and sugar)

Directions:

1. Cut open the top of your pumpkin and using a metal spoon scrape the inside out, removing the seeds and pulp.

2. Place the seeds in a colander and run under water removing any remaining pulp from the seeds.

3. Measure the seeds and place in a pot on the stove. Place 2 cups of water and 1 tablespoon of seasoning in a sauce pan. Bring water and seeds to boil and let simmer for 15 minutes

4. Remove the seeds from the heat and drain. 5. Pat dry and set out over night to dry. 6. The next day, pre-heat oven to 400 degrees. Toss the pumpkin seeds with Olive Oil and lay flat on

aluminum lined cooking sheet. Roast for 10-15 minutes. 7. Add seasoning(s) of choice and finish roasting for 5 minutes. Enjoy warm from the oven or store in an

airtight container in the refrigerator.

http://blog.hdlabinc.com/post/69794131158/pumpkins-more-than-a-decoration

http://blog.hdlabinc.com/post/69794131158/pumpkins-more-than-a-decoration



Your Guide to Finding Seasonal Produce Author: Heather Frost, MS, RD, LDN

Springtime is just a few weeks away and whether you’re planting your own garden or eager for opening day at the farmer’s market, you’ll want to be ready for the first harvest of the year.

To better prepare for your springtime meals, checking to see what’s in season is the first step. Click here for a seasonal food guide, where you can click on your state and find more information on what’s in season!

Now that you know what’s in season, the next step is to find the nearest farmers’ market. Local harvest is a website where you are able to click your state and find information for markets, farms, CSA’s (Community Supported Agriculture), restaurants and co-op’s who are offering local produce.

After visiting these websites, you’ll be ready for each season’s harvest all year long. Be sure to check out our HDL blog for delicious recipes and tips to help you prepare tasty meals using the freshest ingredients!

http://blog.hdlabinc.com/post/79264645322/your-guide-to-finding-seasonal-produce


http://www.eatwellguide.org/i.php?id=Seasonalfoodguides

http://www.localharvest.org/search.jsp

http://www.localharvest.org/search.jsp



Gardening Series #1: How To Start Your Own Indoor Herb Garden Author: Sarah Lewis RD LD MDA CLT Herbs have a long-standing history in the use of cooking, medicine, and natural remedies for illnesses. Today, they are more commonly used as flavoring for food and are an excellent option for reducing salt and sugar intake in cooking and food preparation.

If you are interested in growing your own herb garden, a small indoor container garden is an easy way to get started. Here’s how:

1. Place one inch of gravel at the bottom of each pot. (Pots: at least 5" diameter, number of pots depends on how many varieties of herbs you intend to plant.)

2. Add your potting soil mixture. (Potting soil should be two parts sterilized potting soil and one part coarse sand or perlite.)

3. Plant seeds* according to directions on packet. 4. Water seeds according to directions on packet. Some varieties need more or less water. 5. For best results, move the pots outdoors during summer months to help the plants flourish. 6. Regular use and pruning will keep your herbs growing and healthy.

*What herb seeds do you need? Take a look at what you use in your own kitchen most often.

http://blog.hdlabinc.com/post/81299233410/gardening-series-1-how-to-start-your-own-indoor





Gardening Series #2: Most Common Herbs and Uses Author: Sarah Lewis RD LD MDA CLT After reading about how to start your own herb garden, let’s talk about the many types of herbs you can grow and what each one is best used for:

Basil - commonly used in sauces, crumbled/diced in pasta or Italian foods, and coupled with savory meats and dairy.

Cilantro - commonly used in Southwest or Hispanic cooking to lend some spice and kick to your favorite dish.

Parsley - commonly used herb in dishes from all over the world. It is also used as a garnish for presentation.

Oregano - used often in flavoring pasta and pizza sauces, stews, or soups.

CHC Tip: Most herbs grow well year-round indoors, but can also be moved outdoors during warmer months. They will need sun during the day, so it is best to place them in a sunny spot in your home with plenty of windows.

http://blog.hdlabinc.com/post/82004415743/gardening-series-2-most-common-herbs-and-uses

http://blog.hdlabinc.com/post/82004415743/gardening-series-2-most-common-herbs-and-uses

http://blog.hdlabinc.com/post/81299233410/how-to-start-your-own-indoor-herb-garden

http://www.wvu.edu/~agexten/hortcult/herbs/ne208hrb.htm

http://www.wvu.edu/~agexten/hortcult/herbs/ne208hrb.htm



Grow Your Own Food for Garden Month Author: Jill Blewett MS, RD, LDN, CDE, CTTS Whether you live in a house or an apartment, potted plants on a window sill or a plot out in the backyard can be a perfect place to grow herbs, spices, vegetables, or fruits. Check out our Clinical Health Consultant tips for growing your own healthy food for National Garden Month!

1. Start off small. Establish which type of soil you have and find a nice spot that receives a good amount of sunlight most of the day. Don’t have a lot of space at home? Check to see if you have a community garden near you!

2. Purchase either seeds or starter plants and be sure to get them in the ground this spring (check out the calendar here to find your USDA Zone and planting time).

3. Plant your food outside by the expected last frost dates to avoid potential frost. When planting, be sure that all of your plants are properly spaced. Don’t forget to weed and fertilize your garden to avoid having to use harmful insecticides!

4. When ripe, harvest your garden, feel proud and enjoy eating fresh vegetables you grewyourself!

CHC Tip: Seeds are inexpensive and can be started in paper cups on a window sill prior to being planted outside.

http://blog.hdlabinc.com/post/82703770687/grow-your-own-food-for-garden-month

http://blog.hdlabinc.com/post/82703770687/grow-your-own-food-for-garden-month

http://acga.localharvest.org/

http://www.thevegetablegarden.info/planting-schedules



5 Ways to Add More Veggies to Your Diet Author: Dawn Heeke, RD, LD

Vegetables are loaded with nutrients and fiber along with phytochemicals. Non-starchy vegetables are very low in calories and can be a great way to add taste, volume, color, and texture to a meal. Below are five easy ways to be sure half your plate has vegetables this summer!

1. Add cut up tomatoes, scallions, spinach, and/or arugula in your seafood or egg dishes. 2. Blend greens such as kale or spinach into your morning smoothie. 3. Fire up the grill and try grilling vegetables! Eggplant, zucchini, portabella mushrooms, onions, and

yellow squash have a nice smoked flavor when sliced, brushed with a little extra virgin olive oil, seasoned and grilled.

4. Steamed and pureed butternut squash, spinach and carrots can easily be added to soups, tomato sauces, or casserole dishes.

5. Try making your own vegetable & fruit juices with a vegetable juicer. You can have fun mixing different combinations of vegetables and fruits such as carrots, beets, kale, and pineapple.

Don’t forget:





Summer Sensations Author: Heather Frost MS, RD, LDN Choosing local, in-season foods couldn’t make our bodies happier this summer. The HDL, Inc. Clinical Health Consultants recommend filling up half your plate with non-starchy vegetables.

Here is a list of in-season summer veggies to get you started:

Cucumbers are not only refreshing; these water packed veggies contain vitamin C, fiber, potassium and magnesium. Silica is another benefit, as this nutrient is important for connective tissue health. Try our cucumber boats for a fun, family snack!

Green beans contain carotenoids such as beta-carotene and in some cases the amount is comparable to those found in carrots! The rich green pigments from the chlorophyll mask their presence. Try this green bean and mushroom recipe from@HDL_JodyD

Tomatoes provide us with antioxidant protection with vitamins C and E, while lycopene supports bone and prostate health. Summer wouldn’t be complete without tomatoes to top your burgers and salads.

Click here to see a guide to finding seasonal produce!

Do you have any favorite summertime vegetable recipes? We’d love to hear!

http://blog.hdlabinc.com/post/88385986061/summer-sensations

http://blog.hdlabinc.com/post/69510886499/use-the-hdl-plate-planner-to-control-your-weight

http://blog.hdlabinc.com/post/68897707274/kid-friendly-cooking-

http://blog.hdlabinc.com/post/85523501106/recipe-savory-green-bean-side

http://blog.hdlabinc.com/post/85523501106/recipe-savory-green-bean-side

https://twitter.com/HDL_JodyD




No white after Labor Day: Applies to fashion...not food! Author: Cat Simmons, MS, RD, CSSD, CDE

Labor Day marks the un-official end of summer, and fashion tradition states we are no longer supposed to wear white after this day. This rule may apply to fashion, but it sure does not apply to food!

You have possibly heard “avoid all the white foods” before. When it comes to refined carbohydrates and starches, this is generally good advice. However, there are several “superfood” white vegetables that can be included in any healthy diet, regardless of the season. They can also be used as creative substitutions for those high glycemic “white carbs”.

Cauliflower is in the family of cruciferous vegetables and is deemed one of the world’s healthiest foods. This white vegetable can help lower levels of LDL-C and LDL-P “bad cholesterol” as it contains a nutrient which appears to reduce the liver cells’ production main or carrier LDL or “bad” cholesterol to tissues. This vegetable is very versatile and can be used as a low carbohydrate or gluten free alternative to substitute for mashed potatoes, French fries, and even pizza crust!

Check out our recipe below for a cauliflower mash that will spruce up any meal with heart healthy vegetables!

Mashed Cauliflower with Chives

Servings: 6

Ingredients

1 large head of cauliflower, chopped into florets 3-4 Tablespoons of grass fed, organic butter

(melted) OR extra virgin olive oil 2 Tablespoons of fresh chives, chopped Freshly ground black pepper

Directions:

1. Cut the stems off the cauliflower and chop into florets.

2. Place the cauliflower into a pot fitted with a steamer basket. Add a few inches of water, cover, and steam for 7-10 minutes or until tender.

3. Drain the cauliflower completely and place it into a food processor.

4. Add the butter or olive oil and process in the food processor until creamy and smooth.

5. Add the chives and black pepper and pulse until uniformly combined.

http://blog.hdlabinc.com/post/98975638116/no-white-after-labor-day-applies-to-fashion-not

http://blog.hdlabinc.com/post/98975638116/no-white-after-labor-day-applies-to-fashion-not




Farmers Market on Wheels: FarmBus, Inc. in #RVA Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Look inside the yellow school bus and what will you find? Vegetables, fruit, and eggs!

October is Farm to School Month. In Richmond this month, local farmers are sending their produce, cattle, and dairy products off to school, to teach children about healthy eating. These mobile produce markets are popping up in various cities, such as the BusFarm, Inc. in Richmond, VA. “BusFarm, a non-profit urban farm and educational center, was formed in 2012 to teach everyone the importance of fresh, local, sustainable food and encourage people to farm and garden, support local agriculture, become health conscious and food secure.”

If you do not see the bus riding in your neighborhood, there is also a FarmStand open 7 days a week. Check their website for a calendar of events and where to find them.http://thefarmbus.com/

Your neighborhood may have a school bus filled with vegetables, too. To find the nearest farmers market to you, refer to Your Guide to Finding Local Produce.

http://blog.hdlabinc.com/post/99569011301/farmers-market-on-wheels-farmbus-inc-in-rva

http://blog.hdlabinc.com/post/99569011301/farmers-market-on-wheels-farmbus-inc-in-rva

http://thefarmbus.com/

http://thefarmbus.com/




Meat & Protein



Fun and Healthy Grilling Tips Author: Brittany Chin, RD, LD, CTTS

Grilling is the preferred method of cooking this Summer, but how do we make sure we are being safe while grilling our meats? HDL, Inc. Clinical Health Consultant Brittany Chin, RD, LD has safe grilling tips for you–just in time for summer!

Wash the grill with hot soapy water before beginning to grill. Always be sure to use separate cutting boards and utensils for uncooked and cooked meats. Avoid defrosting your meat on the countertop or by the grill, as it puts meats in the “danger zone,”

which are perfect conditions for growing bacteria and bugs. Be sure to boil leftover marinade before using it to season other prepared foods such as vegetables or

meat. When choosing meats, focus on lean meats such as skinless chicken, fish, flank steak, lean hamburger, or

veggie burgers. Avoid charring your meats. Flip your meats every 3-5 minutes or heat your meat in the microwave for 1-

2 minutes and pour off the juices to prevent grill flare-ups.

Time and Temperature of Grilled Meats

Chicken or Poultry (i.e. skinless chicken) - 165 degrees Fahrenheit Ground beef, pork, or veal - 160 degrees Fahrenheit Steak - 145 degrees Fahrenheit

Clinical Health Consultant Tip: Be sure the desired temperature is held for at least 15 seconds before consuming.

http://blog.hdlabinc.com/post/72891343428/fun-and-healthy-grilling-tips



Healthy High-Protein Breakfast Ideas Author: Sarah Lewis, MDA, RD, LD Sick of feeling hungry an hour or two after breakfast? There’s no better way to start out your morning than a healthy high-protein breakfast that provides important nutrients and keeps you full all morning - not to mention also boosting your metabolism all day.

The chart below gives the amount of protein we need in a day, based on weight and exercise intensity.

Try these high-protein breakfast recipes below:

http://blog.hdlabinc.com/post/69095915079/healthy-high-protein-breakfast-ideas




Autumn Apple and Ham Egg Muffins Servings: 6 muffins

Ingredients:

8 eggs or 6 eggs + 4 whites ¼ cup of unsweetened almond or organic soy milk 2 oz of low sodium nitrate free deli fresh ham or turkey ½ large apple, sliced into chunks

Directions:

1. Preheat your oven to 350F. Coat your muffin tin with non-stick spray or coconut oil. 2. Whisk eggs and milk in a large mixing bowl until uniform consistency and add ham and apples. 3. Pour batter into muffin tins about halfway full. 4. Bake for 15-20 minutes (top center of each muffin will be firm).

Approximately 10 g protein per muffin when using eggs and soy milk.

Quick Cottage Cheese and Fruit Servings: 1-2

Ingredients:

1 cup of cottage cheese or 1 cup of plain Greek Yogurt ½ cup of fresh berries or fresh peach chunks ¼ cup chopped walnuts or pecans

Directions: Combine all ingredients and enjoy!

Approximately 15 g per serving when serving 2.

Cottage cheese and plain Greek yogurt are excellent high protein foods, berries contain high levels of antioxidants to help fight inflammation and walnuts and pecans are excellent sources of monounsaturated fats that will give you an energy boost and keep you focused!



Breakfast Power Up Author: Sarah Lewis, MDA, RD, LD

According to the American Journal of Epidemiology, people who skip breakfast are 4.5 times more likely to be obese than those who eat a morning meal. Individuals who go without breakfast consume fewer nutrients such as calcium, potassium, and fiber while eating more fat during the day, which can lead to weight gain.

With all of these statistics in favor for breakfast, here are some ideas to help make a better breakfast:

Protein Powerhouse: 25 grams carbohydrates, 335 calories

2 hardboiled eggs 1 medium apple (about the size of a baseball) 1 Tablespoon natural peanut or nut butter

Banana Nut Oatmeal: 30 grams carbohydrates, 330 calories

½ cup cooked old fashioned oats ¼ cup chopped walnuts ½ ripe banana mashed

Yogurt Parfait: 30 grams carbohydrates, 315 calories

¾ cup plain Greek yogurt 2 TSBP dried cranberries or fresh/frozen blueberries ¼ cup almond silvers

CHC Tip: Smoothies are another great option to save time in the morning and giving you the nutrients and energy needed to start your day!

http://blog.hdlabinc.com/post/70207807982/breakfast-power-up

http://aje.oxfordjournals.org/content/158/1/85.full



Eggalicious Author: Kelly Patrick, RD, LD

Easter is around the corner and we have eggs on our mind. But what is the true story about eating eggs?

Myth: If you have high cholesterol we should cut out foods that are high in dietary cholesterol.

Fact: The dietary cholesterol in foods such as eggs and shrimp do not affect our internal cholesterol in our bodies.

Our bodies make cholesterol whether we eat any or not. Saturated and Trans Fats (hydrogenated oils) have a larger impact blood cholesterol levels than dietary cholesterol does. Your Clinical Health Consultants encourage egg consumption in moderation as a part of a healthy diet, be sure to check with your physician for recommendations as well.

Tips on Egg Cooking:

Cook eggs in extra virgin olive oil on low heat Add veggies and herbs for extra fiber and flavor Pair your eggs with some fresh fruit, yogurt, or oatmeal

The Sunny Side of Egg Yolks = Big Bang Nutrition:

Provides high quality protein Contains Leutin and Zexanthin, carotenoids that protect against macular degeneration and the

development of cataracts Leutin may also help reduce inflammation Eggs plus a low carbohydrate diet may decrease insulin resistance and leptin in overweight individuals. Eggs at breakfast may decrease ghrelin, the hormone associated with increased appetite, indicating a

possible role for eggs in weight loss

http://blog.hdlabinc.com/post/82388152821/eggalicious



Keep Your Food Safe Author: Angela Spencer, RD, CTTS There is more to eating healthy than just picking the right foods. Eating healthy also includes eating safely and preventing food borne illness. Food borne illness from salmonella, e.coli, and listeria can cause dehydration, nausea, upset stomach, diarrhea, loss of appetite, and aversions to healthy foods. Check out our food safety tips using your kitchen food thermometer!

6 Food Safety Tips from Your HDL, Inc. Clinical Health Consultants:

1. Be sure to cook your meat and poultry to correct temperatures:

Poultry whole and ground: 165 degrees

Whole meats including pork, lamb, beef: cook to 145 degrees, then remove from heat and let

rest for three minutes to finish

Ground meat: 160 degrees

Fish: 145 degrees

2. Keep prepared foods at a hot 140 degrees.

3. Reheat leftovers to 165 degrees.

4. Wash your fruits and vegetables thoroughly.

5. Prevent cross contamination by using separate cutting boards and cooking utensils for raw and prepared foods.

6. Refrigerate leftovers quickly; harmful bacteria can grow rapidly at room temperature.

http://blog.hdlabinc.com/post/86215119041/keep-your-food-safe



Become a Grass-fed meat Grillin’ Guru! Author: Heather Frost, MS, RD, LDN

If you’re looking to get high-quality, omega-3 rich protein from your hamburger, then go with red meat that has been grass-fed.

To give the meat a fresh savory flavor, add anti-inflammatory herbs such as fresh minced garlic, rosemary, and basil while forming the hamburger patties.

Healthy Grilling Tips:

Cook the meat over the hottest part of the grill for 3 minutes then move it to a cooler part to finish cooking to keep the burger juicy.

Top the burger off with a couple slices of healthy fat filled avocado to help absorb the carotenoids provided in the beef.

Looking for a healthy bread alternative? Try a green lettuce or purple cabbage wrap to add even more color to your plate.

As always, safety comes first, check out safe grilling tips from CHC Brittany Chin RD, LD to ensure you are the finest griller in your neighborhood.

http://blog.hdlabinc.com/post/93117773426/become-a-grass-fed-meat-grillin-guru

http://blog.hdlabinc.com/post/93117773426/become-a-grass-fed-meat-grillin-guru

http://blog.hdlabinc.com/search/grilling



Happy Peanut Butter Lovers Day! Author: Anna Dean, MS, RD, LD, CDE In honor of National Peanut Month and more specifically, National Peanut Butter Lover’s Day, I’m celebrating this most delicious crop. Did you know the National Peanut Board reports it takes 540 peanuts to make one regular jar of peanut butter? Those jars contain at least 90% of this scrumptious nut, but there can be sneaky ingredients that aren’t as good for your health, such as partially hydrogenated oils.

How to Choose the Healthiest Peanut Butter:

Three ingredients or less No partially hydrogenated oils in the ingredients Preferably a peanut butter that has only one ingredient: peanuts

Some grocery stores will even let you grind your own!

Just two tablespoons of peanut butter, or a scoop the size of a ping pong ball, packs about 190 calories. While the reduced-fat versions will save you a few calories, you will miss out on all the heart-healthy poly- and monounsaturated fats.

Pair your peanut butter with healthy carbohydrate for a well-rounded snack or breakfast on the go. My personal favorite is air-popped popcorn dipped in natural peanut butter. Grab yourself some PB to celebrate today, but don’t forget its power boost the rest of the year!

http://blog.hdlabinc.com/post/112471229801/happy-peanut-butter-lovers-day

http://blog.hdlabinc.com/post/112471229801/happy-peanut-butter-lovers-day



Exercise



Be Cool in the Pool: Pool Exercises For Weight Loss This Summer Author: Melissa Collins, MS

Want to look good for the summer season, but hate the feeling of being sticky and hot after the gym? No sweat! Jump in the pool for a cool way to torch some calories!

Introducing… Treading Water! A great exercise for everyone no matter your age, body type, or fitness level. A great combination of strength training and cardio; this exercise burns around 10 calories per minute!

Here is a great exercise to try underwater:

In water that is chest- deep, place your back against the side of the pool

Stretch your arms along the walls, bending your elbows to hold on to the side of the pool

Using your core muscles, slowly raise your knees up to your chest (feel free to raise one leg at a

time)

Repeat this 25 times and aim for 3-4 sets

Ready to really make a splash? This last move will not only tighten and tone your legs, but it will really

crank up the cardio. Get ready for the splash maker!

Face the wall of the pool and hold onto the edge

At water level, extend your legs behind you and kick as hard as you can

This move can be quite taxing so it’s okay to take a break! Aim for a total of 10 minutes

There you have it! A 30-minute fun filled workout that will scorch calories, but keep you cool in the

summer heat.



Work It Out…Inside Author: Ashley Guerieri, MS, ACSM - CPT

During the summer we are left with a small window of cool temperature; it’s either an early morning workout or after dinner workout. Let’s face it, not many of us are going to exercise before sun-up or after sun-down. However, working out inside is always a great option.

Simple, cost efficient, equipment can be purchased for your home. Or, even better, don’t buy anything and use your own body weight!

Medicine Ball: As low as $25; try Amazon, Valeo is a good brand for the cost.

Kettle Bells: As low as $8.99; try Amazon or Target

Suspension Straps: A pricier option and for more advanced exerciser. Can be purchased as kits: strap, DVD, and door anchor. Both listed below may be purchased on Power Systems.

TRX Home Suspension Kit $200

Jungle Gym XT $100

Your Body Weight: *FREE*

-Check out ACE Fitness for sample workouts with videos and descriptions. Some of our favorite websites are: At Home Workout, Kick Start Workout, and Total Body Conditioning.

If you’re on a time crunch, do what you can in 10 minutes! Break up your workout in two or three bouts of 10-15 minutes. Or, you can always get the kids moving too!

http://www.amazon.com/s/ref=nb_sb_noss_1?url=search-alias%3Daps&field-keywords=valeo&sprefix=valeo%2Caps&rh=i%3Aaps%2Ck%3Avaleo

http://www.valeofit.com/

http://www.amazon.com/s/ref=nb_sb_noss_2?url=search-alias%3Daps&field-keywords=kettle+bells&rh=i%3Aaps%2Ck%3Akettle+bells

http://www.target.com/s?searchTerm=kettle+bells+&category=0%7CAll%7Cmatchallpartial%7Call+categories&lnk=snav_sbox_kettle+bells+

http://www.powersystems.com/

http://www.acefitness.org/acefit/ACEfit-workouts/

http://www.acefitness.org/acefit/fitness_programs_core_workout.aspx?workoutid=13

http://www.acefitness.org/acefit/fitness_programs_article.aspx?id=3159

http://www.acefitness.org/acefit/fitness_programs_core_workout.aspx?workoutid=20



Outdoor Trails and Tours! Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Are you looking to get out and explore the great outdoors but don’t know where to go or how to start? Below is a list of a few state and national websites of organizations that host guided tours in many locations. If this is new for you, start with a trail walk and explore your local parks first. County websites typically have their marked trails posted online under “parks and recreation”. If you have an REI near you, check out The REI Outdoor School.

North Carolina Great Outdoor Provision Co.

Virginia Riverside Outfitters

Washington American Alpine Institution

New York / Pennsylvania Discover Outdoors

California Adventure Out

Colorado AVA

National Gorp

So, get out and explore…just don’t forget the sunscreen!

http://www.rei.com/

http://www.rei.com/outdoorschool.html

http://greatoutdoorprovision.com/expert-tips/guided-trips/

http://www.riversideoutfitters.net/

http://www.alpineinstitute.com/catalog/guided-rock-climbing-at-leavenworth,-wa/

http://www.discoveroutdoors.com/nyc/index.php

http://www.adventureout.com/

http://www.coloradorafting.net/mirror/

http://www.gorp.com/



Exploring the Great Outdoors Author: Ashley Guerieri, ACSM - CPT, EP-C

Remember when you were a kid and you spent hours on end outside during the summer? Those days may seem like a distant memory to most adults with all of the time-consuming responsibilities that take up almost all of the day. However, it is vital for us to take a break and enjoy outdoor activities. So let’s step away from the four walls of our house, office, or gym and get outside and enjoy some Vitamin D!

All of the activities below are in some way, shape or form, physically demanding. These would be considered a total body workout.

Kayaking

Rafting

Paddle Boarding

Hiking

Tree Climbing

Ropes Course

Biking

Sailing

Rock Climbing

http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

http://en.wikipedia.org/wiki/Kayaking

http://en.wikipedia.org/wiki/Rafting

http://en.wikipedia.org/wiki/Paddleboarding

http://www.americanhiking.org/

http://treeclimbing.com/

http://en.wikipedia.org/wiki/Ropes_course

http://en.wikipedia.org/wiki/Cycling

http://en.wikipedia.org/wiki/Sailing

http://www.rockclimbing.com/



Tabata Time! Author: Melissa Collins, MS

Fall is in the air, the temperatures are starting to drop, and exercising outside just seems out of the question. Does this sound familiar?

If you don’t like exercising outside when it’s cold, then you’re in luck because it’s Tabata time! This exercise routine only requires one thing: your body. No equipment required.Tabata is only 20 seconds of work with 10 seconds of rest. In those 20 seconds, you want to do as many reps as possible without compromising your form.

Do this workout eight times and that equals a four minute exercise. Try it with push-ups, squats, lunges, burpees, anything! It is an extremely effective workout for such a short duration.

Sample 10-minute Tabata type exercise plan:

Minutes 1-3: 20 seconds of pushups, 10 seconds of rest, 20 seconds of pushups, 10 seconds of rest, repeat 2 times

Minutes 4-6: 20 seconds of squats, 10 seconds of rest, 20 seconds of squats, 10 seconds of rest, repeat 2 times

Minutes 6-9: 20 seconds of lunges, 10 seconds of rest, 20 seconds of squats, 10 seconds of rest, repeat 2 times

Minute 10: crunches for 60 seconds

Stretch.



At Home Workout: Wall Sit Author: Melissa Collins, MS

The “wall sit” is a great at-home exercise which only requires one thing: a wall.

1. Lean your back against the wall and pretend like you are going to sit in a chair.

2. Bend your knees at a 90 degree angle.

3. Hold this position for 20-30 seconds.

4. Repeat 6-8 times.



Take Advantage of Being Inside! Author: Melissa Collins, MS

Here are some other simple solutions to keep your activity levels up while being cooped up inside:

At work, use the restroom on a different floor or the one furthest away from you to accumulate

more steps

March in place during commercials while watching TV at home

Put music on while doing chores. You might find you have some extra boogie in your scrub!

Add a stretching routine before going to bed and also immediately after waking up

Have some empty gallon jugs? Fill them with water and use them as weights.

Run up and down your stairs at home.

Have fun with re-arranging furniture.



Zumba, Zumba! Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Dance like no one is watching…

In your kitchen, in your living room with the kids - or in a Zumba class!

Zumba has been in existence for more than 10 years and has 10 branded classes in more than 140,000 locations. In a typical Zumba class you can find teens, twenty-somethings , active baby boomer adults, and even toddlers. Class formats range from dance to strength, all with high energy music and choreography. Don’t worry though - coordination and dance skills are not required to attend. However, having fun is required!

Heart disease is the No. 1 killer among women (and men), so staying active is a necessary tool for prevention. Additionally, eating healthy, maintaining a normal weight, managing your blood sugar and regular exercise can help lower the risk of:

Hypertension

Type 2 Diabetes

Metabolic Syndrome

Stroke

Heart Disease

Hypercholesterolemia

Colon & Breast Cancer

Falls

Depression

The American College of Sports Medicine recommends healthy adults achieve 20-60 minutes of vigorous intensity exercise at least three days per week, or 30-60 minutes of moderate intensity exercise at least five days per week, or a combination of moderate and vigorous intensity exercise daily.

Zumba has been shown to be effective for achieving vigorous intensity exercise. However, the class is what you make of it; you get to choose how intense you want the workout to be.

So go on, “buzz like a bee and move fast” - after all, that is the meaning of the word Zumba.



Intro to the Gym: Things to Know When Joining a Gym Author: Lindsay Winkelman, RD

Joining a gym can be very intimidating. There are many details to consider: from location and price to classes and trainers. Here are some tips from your Clinical Health Consultant to help you find the best gym for you!

1) Location: Having a gym close to your home, school or work makes it easier to squeeze in a workout on time-budgeted days.

2) Services/classes/equipment: Everyone has a reason as to why they go to the gym whether it’s for overall health, training for a sport/activity, weight loss, etc. Be sure to understand your goal for joining a gym and know what your ideal gym would offer. Consider any medical conditions you may have and if the gym is accommodating to you (i.e. a pool).

3) Operating Hours & Number of members: Is the gym open when you need it to be? Learn peak hours if you don’t do well in a crowd or maybe consider a smaller/private gym.

4) What are people saying? Read reviews online and check Better Business Bureau.

5) Staff instructors & trainers: Are they certified and professionally qualified?

6) Cleanliness: Ask how often machines and weights are cleaned. Also be sure to check out the locker rooms.

7) Try it for free! Most gyms offer a free trial. Be sure to use it before paying so you know what you are getting!



Getting Fit with a Trainer Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

If you are one of the many Americans that plan to get fit this coming New Year, you may consider hiring a personal trainer. Trainers have the ability to push you harder, keep workouts safe, and provide motivation.

If you are seeking the expertise of a trainer, your Clinical Health Consultant has a few tips:

Education: Ideally, the trainer should have a degree in an exercise related field: kinesiology, exercise

physiology, exercise and sport science, health fitness, etc.

Certification: The trainer should be certified by a nationally recognized institution; American

College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), National

Academy of Sport Medicine (NASM), American Council on Exercise (ACE).

Schedule: It is ideal to start with a trainer 2-3x a week, gradually decreasing to 1-2x a week.

Specialty/Experience: If you have a chronic condition or orthopedic limitation, find a trainer with

experience that matches your needs.

Affordability: The larger training packages are less expensive per session. Many gyms will work with

you on a payment plan. Costs per session may range from $35-$100.

Personality: Your personalities should be a good match. After all, you will be spending a few hours a

week together!



HDL 16-Day Olympics Health Challenge! Author: Jody Drange, RD, HFS

In the next couple of weeks we will be rooting for the red, white and blue as the 2014 Olympics start! Bring home your own gold medal by taking our 16-Day Olympics Health Challenge from the start of the opening ceremonies to the day the athletes pack it up and head back home. The athletes can handle it: can you?

Water only: Outside of coffee (and alcohol in moderation, if you must), replace all other beverages and sugary drinks with water.

Push-ups for Gold: Support Team USA by performing push-ups (wall, knee or full) for the number of Gold Medals that the USA wins each day. If you want to make it more advanced, perform push-ups each time the daily totals are announced during the broadcast. If you want to go extreme, do push-ups for every gold medal won for all countries.

Healthy snacks for energy: You may be tired from staying up late to watch the Olympics. Keep up your energy for the day by making sure you have 1-2 snacks that include vegetables or fruit. See our hand-selected healthy snack options: Healthy High Fiber Snacks or Healthy Cheese Snacks.

15 minutes for each hour: Build up your endurance by performing 15 minutes of cardiovascular exercise for every hour of the Olympics you watch. Hint: you may be able to accomplish this by just walking or jogging in place during commercial breaks!

Healthy start each day: Start your day off right with a healthy breakfast! For ideas check out previous blogs: Breakfast Power Up and Healthy High Protein Breakfast Ideas.

Medal yourself: Celebrate your success! Buy a few new songs, a pair of running shoes, ortry a new hiking trail in your area.


http://blog.hdlabinc.com/post/69503073630/sarah-lewis-rd-hdl-inc-clinical-health

http://blog.hdlabinc.com/post/70207807982/breakfast-power-up


http://www.alltrails.com/

http://www.alltrails.com/



The Latest in Exercise: Workout Smarter Not Longer Author: Brittany Chin, RD, LD, CTTS

Exercise plays a major role in our bodies. To name a few, it improves metabolism, controls cholesterol, insulin, blood sugar, and inflammation. It also improves body composition and overall energy levels.

Below are some tips on how to keep your work outs fresh while also maximizing your time and energy!

Try HIIT or High Intensity Interval Training! HITT is a win/win situation with intense bursts of activity followed by fixed periods of less intense activity or even complete rest. A great way to maximize the health benefits in a short amount of time!

Some examples of popular HIIT training programs:

Cross Fit

Tabata

Body Weight Exercises (push up, plank, mountain climber)

Clinical Health Consultant Tip: Prior to starting an exercise program, consult with your physician to make sure you are healthy enough to begin exercising.

http://blog.hdlabinc.com/post/69796173698/tabata-time



Core Strengthening 101 Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

What are core muscles?

Core muscles include the lower back, hips, abdomen, and pelvis regions. These muscles work in sync to help stabilize your body during daily movements.

Why should I incorporate core strengthening into my daily routine?

Core strengthening can improve various ailments and conditions such as arthritis, a bulging disc, and muscle strains that may stem from lower back pain. It also helps you improve your golf swing, posture, and allows you to run faster.

How can I strengthen my core?

To strengthen your core, you can perform the traditional core exercises such as superman, plank, and bridge. In addition, exercises such as squats, lunges, standing row, push-ups and Romanian deadlifts can also incorporate your core.

Try implementing some of these tips into your daily routine to help improve your core strength:

Sit up straight

Stand, don’t sit, when possible

While sitting at your desk, walking, or performing an exercise, keep your shoulders pulled back and down.



March Madness Commercial Break Challenge Author: Jessica Roberts, MS, RD, CES, CD

If you have been watching the NCAA tournament as closely as we have, it might be taking away from your exercise time. Try these basketball themed exercises to fit in some exercise while cheering on your favorite team!

For each round:

Beginners: 30 seconds of activity — 30 seconds rest

Intermediate: 40 seconds of activity — 20 seconds rest

Advanced: 50 seconds of activity — 10 seconds rest

NOTE: Always be sure to check with your physician before starting an exercise program.



Spring Back Into Action: Outdoor Activities Author: Jody Drange, RD, HFS

It’s time to ditch the winter coats and grab a light jacket to head outside for some fresh air and exercise this week! Here is a list of activities you might want to try outdoors:

1. Walking/Jogging/Running/Hiking: All you need is a good pair of shoes and the open road. If hiking: you will need hiking boots, a backpack (to carry water and supplies), and possibly a walking stick. Benefit: Builds up your legs and cardiovascular endurance while soaking up the sun and scenery.

2. Cycle/Bike Riding: Riding a bike can be mode of transportation as well as a fun workout. Benefit: Taking a path with hills will help tighten and tone your legs, hips, and butt.

3. Tennis: Requires little equipment (racket and tennis balls) and a partner. Have a small group? Split into pairs or play a round robin (each participant plays everybody once).Benefit: Sculpts your arms, shoulders, and back muscles.

Try team sports with family and friends: sand volleyball, soccer, softball, flag football, ultimate frisbee or wiffle ball.

CHC Tip: Hydrate properly as you head outdoors. For more tips on how to stay hydratedsee our previous post by Sarah Olague, MS, RD

http://blog.hdlabinc.com/post/68195630868/dont-get-beat-by-the-summer-heat-hdl-inc-hydration



Go for a Hike! Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

Hooray! The last snow has melted away for the year (we hope) and new green grass is beginning to sprout. Suddenly the outdoors are alive. Hiking is a wonderful activity that you can do solo, or take your family and friends to explore nature - not to mention a great opportunity to get some moderate intensity physical activity!

Check out your local hiking trails here to see what is available. Many trails have brochures or online information about the wildlife that can be found there.

If you have a pet, double check to make sure they are allowed on the trails. Some trails are paved and can accommodate people of all ages or abilities. If you have a family member or friend who requires a paved trail, keep an eye out for greenways in your city or paved trails that you can use. Find more outdoor resources on Ashley G.’s Outdoor Trails and Tours post!

http://www.americantrails.org/resources/statetrails/

http://blog.hdlabinc.com/post/68895783188/outdoor-trails-and-tours



Finding Your Lifetime Sport Author: Leigh Byers, MS

What is a lifetime sport?

It is one that you can enjoy for many years, throughout your entire life! These activities can begin as early as preschool and be maintained through your golden years. Lifetime sports include activities such as golf, bowling, cycling, tennis, swimming, hiking, dancing, badminton, and walking.

Why is this important?

Having an active lifestyle not only adds enjoyment and satisfaction to your life, but there are many physical and mental health benefits as well. It can promote muscular and bone health by maintaining muscle mass and skeletal strength. Furthermore, a routine of incorporating mentally stimulating activity can help exercise the memory and mental capabilities.

HDL Clinical Health Consultant Spring Challenge: Set a S.M.A.R.T. goal to start or engage in a lifestyle sport this season! Check out Ashley G.’s post on how to set a goal here!

By participating in a lifetime sport you will not only add years to your life but life to your years!

http://blog.hdlabinc.com/post/71332847639/new-years-resolutions-that-work



Reducing Arthritic Pain Through Exercise Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Arthritis affects 1 in 5 people, and nearly 300,000 children. It can cause joint pain, stiffness, swelling, and decreased range of motion; making even everyday tasks difficult. There are many medications that may help with arthritis, depending on the type of arthritis. However, one prescription that never stops providing benefits is exercise.

Water workouts are ideal for arthritis because the buoyancy of the water helps reduce the stress on joints. Strength training can also be very beneficial. Although it may be challenging and some pain may be experience at the start, it is beneficial over time to continue with strength training. Rest periods should be included throughout the workout to help reduce pain.

Below are guidelines for aerobic exercise and strength training provided by American College of Sports Medicine. For more specific recommendations, you may contact your Clinical Health Consultant and your physician.



Strength Training: Recommendations for Men & Women

Author: Sarah Lewis, RD, LD, MDA

Whether you’re a marathon-loving runner, an iron addict or anything in between, strength training

should be regularly incorporated into your physical exercise routine.

Some of the benefits of strength training are:

Contributes to higher lean body mass

Reduces fasting insulin levels and improves blood sugar control

Provides strength and stability to joints and improves circulation to joints

Incorporating weights into an existing gym routine does not have to be complicated. There are a few

basics that will work well for most men and women starting out with strength training:

1. Good form. Lifts have a proper full range of motion that joints need to move through in order to

produce the best results. If you are not familiar with proper form, hire a knowledgeable trainer to show

you how.

2. Frequency. Train at least twice a week with weights, but more if you can.

3. Intensity. To adapt and grow your muscles, the lift you are doing should cause your muscles to work

hard against the force of the load they are moving.

4. Structure. Try starting off with HIIT (high intensity interval training). Check out HDL, Inc.’s HIIT blog post

here!

More about HIIT:

A basic HITT strength session will incorporate compound lifts (squats, deadlifts, presses) and, if you

want, accessory or isolation lifts (dumbbell work, weighted lunges, plate carries, etc).

Most programs will start with a compound lift like 5 sets of 5 squats, adding weight each set until the

load is difficult, but not impossible. You can then add 3 or 4 sets of 8-12 reps at a much lighter weight

for ‘volume’ work.

http://blog.hdlabinc.com/post/77917513006/the-latest-in-exercise-workout-smarter-not-longer




Exercise during Pregnancy Author: Sarah Lewis, RD, LD, MDA

When it comes to keeping your body fit while pregnant, fitness experts and physicians claim that

pregnant women can safely exercise unless they have been told otherwise by their doctor. However, the

focus of exercise may shift throughout pregnancy.

Cardiovascular conditioning

Try and incorporate any of the following types of exercise:

Long distance or steady state cardio (walking, jogging, running, biking, swimming, etc)

Aerobic exercise (think Zumba and dance, step aerobics, spinning)

High Intensity Interval Training (HIIT)

Strength Training

Pregnant women can benefit greatly from regular strength training. Many report an easier labor, faster

recovery and more overall strength before, during and after delivery. Try and incorporate any of the

following types of exercises into your routine:

Weight lifting - barbells might need to be switched to dumbbells or kettlebells as your belly grows

Resistance machines - these can often be safer for you if you are worried about balance or form

Bodyweight resistance - the gold standard of pushups, sit-ups, squats, and lunges. It is recommended

that pregnant women omit any seated or laying down abdominal movements after the first trimester to

prevent too much strain on the uterus.

Flexibility

Make sure you keep yourself moving fluidly and reduce the aches and pains of pregnancy with regular

stretching and mobility such as yoga or Pilates!

Time

If you did not exercise much before pregnancy – begin with 5 minutes per day and continually build in

increments of 5 until you reach at least 30 minutes per day.

If you were consistently exercising before your pregnancy – continue to exercise at the same level when

you are pregnant but be aware of feelings of fatigue and discomfort.

http://blog.hdlabinc.com/post/69607898179/zumba-zumba


http://blog.hdlabinc.com/post/86413161536/strength-training-recommendations-for-men-and-women



Just 1 More Mile: Start a Running Program! Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

But first… think about your goals. At Health Diagnostic Laboratory, Inc. we encourage S.M.A.R.T. goals that are Specific, Measurable, Attainable, Realistic and Timely. If you’re a beginner, we recommend starting with smaller, more attainable goals.

Ready, Set…Slow down.

For a novice, it is important to allow ample training time. For example, if training for a 5k, allow at least 8 weeks of training. Running about 3-4 days/week with a gradual increase in running time is appropriate.

Below is an example week 1 of running/walking intervals. The days of week may be manipulated to fit any schedule.

The next several weeks prior to the event should include a gradual increase in running time to build up to 30 minutes of sustained running. The run time may be manipulated +/- 2-3 minutes, depending on training status. The following is a schedule for 10 weeks.

Need a running buddy? Check out your local running community! A local running store and your local Meetup.com running groups are great resources to find other like-minded folks.

Remember: Prior to starting an exercise program consult with your physician to make sure you are healthy enough to begin exercising.


http://blog.hdlabinc.com/post/68196994221/planning-for-a-healthy-summer-vacation

http://www.meetup.com/find/



The Talk Test: Why it’s Your Best Exercise Tool Author: Leigh Byers, MS

Have you ever started an exercise program, and after a few weeks find it is no longer challenging to

you?

If you do not have access to a heart rate monitor, consider using the “Talk Test” to make sure your

workout is challenging you enough to get the most from your workout!

Here are some ways to use your speech to monitor how hard you are working during exercise:

1. If you can carry on a conversation comfortably, your intensity is probably too easy.

2. If you feel the need to stop talking and take a breath every 3-5 words during conversation, you are more

than likely in the middle range of your Target Heart Rate Zone and your intensity is just right.

3. If you are breathless during your workout and unable to talk or keep up a conversation, chances are

your intensity is too difficult.

Most people should spend at least 20-30 minutes in the middle range of the Target Heart Rate Zone.

CHCTip: You should be able to talk during exercise, but it should take some effort to carry on a

conversation.



Running Series #2: Resistance Training for Running Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Ever feel daunted by starting a running program? No worries, because your HDL, Inc. Clinical Health

Consultants totally agree. Last week we talked with you about how to start a running program, today

let’s talk how to change it up. Whether your long term goal is to run for 20 minutes, a 5k, 10k, half or full

marathon, adding strength training to your workout will help you become a more efficient and a strong

runner.

How often should you include resistance training in your workout plan?

Two days a week of a total body workout. If time and schedule allow, a third total body workout may be

added. Be sure to allow 48 hours of rest between sessions to give muscles time to rebuild.

Should I go for endurance or muscle strength?

If you are just starting an exercise program, develop muscular endurance first. An endurance workout

would include higher repetitions, with light to moderate weights.

To build endurance:

Light to moderate intensity

Try 15-20 repetitions

To build muscle strength:

Moderate to vigorous intensity

Try 8-15 repetitions

Try 10-15 repetitions for beginner, middle age, and older adults

http://blog.hdlabinc.com/post/87696673301/just-1-more-mile-start-a-running-program



How to choose the best weight for you:

The last repetition of the set should be performed with good form, similar to your first repetition. If you

find that by the end of a set, your last repetition does not have the same form that your first repetition

did, go ahead and decrease the weight. If good form is achieved throughout the entire set and your

muscles are not fatigued, increase the weight a bit more.

Example Resistance Training Exercises

Many of the following exercises are considered multi-joint, which means they incorporate large muscle

groups, such as a push up. A single-joint exercise would incorporate only one muscle, such as a bicep

curl. Multi-joint exercises should always be performed prior to single-joint exercise.

Forward Lunge with Romanian Deadlift

Push-ups

Cable Squat with Row

Bicep Curl with Shoulder Press

Triceps Dip

Plank/Modified Plank



Enjoy your Pool this Summer Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

When the kids have to get out of the pool and it’s time for the ‘adult only swim,’ take advantage of this time to swim a few laps or do some water exercises.

Water workouts are great if you have arthritis, injuries, or joint issues. It provides great cardio and resistance training. Try a foam waist band or foam ‘dumb bells’ or ’hand webs’ to increase resistance while exercising in the pool. For a more intense workout, you can consider jogging or running in deep water using a foam noodle to keep you above water.

Looking for a pool exercise routine? Check out Clinical Health Consultant Melissa Collins’post here!

Don’t have pool workout gear? Simply walking up and down a lane in the pool is great exercise to increase your heart rate! Options in the pool are limitless, so use your imagination!

http://blog.hdlabinc.com/post/68311017995/be-cool-in-the-pool-pool-exercises-for-weight-loss





Running Series #3: Win the Race! Author: Ashley Guerieri, ACSM - CPT, EP-C

To follow up with part one, “Start a Running Program” and part two, “Resistance Training for Running”,

we will give you the how-to instructions for the perfect resistance training exercises you can do at home.

All of the following exercises are multi-joint exercises. When performing these exercises,neutral

alignment or neutral spine should always be held throughout the entire movement.

Neutral alignment/spine stance: feet hip width apart, slight bend in the knees, head up, face

forward, and shoulders pulled back and down.

Light to medium dumbbells are optional for these exercises.

Exercise #1: Forward Lunge with Romanian Dead-lift.

Forward Lunge (Works your Quadriceps/Gluteals/Gastrocnemius):

1. Stand with neutral alignment and step forward with the right foot.

2. After planting on the right foot, lower your hips and left knee toward the floor, while keeping your head

forward and shoulders pulled back and down.

3. Work to achieve a 90 degree angle. (Note: If you have knee discomfort, stop motion just before the knee

pain occurs.)

4. Push off with your right foot and return to meet the left foot on the floor.

Now, standing in neutral alignment, perform the Romanian Deadlift.

RDL (Works your Hamstrings/Gluteals):

1. Hands (and dumbbells if you chose) are in front of your thighs, with palms facing your thighs.

2. Keeping your hands (and dumbbells) close to the body, lower the weight down until you feel a slight

stretch in your hamstrings.

http://blog.hdlabinc.com/post/87696673301/just-1-more-mile-start-a-running-program

http://blog.hdlabinc.com/post/89055902351/running-series-2-resistance-training-for-running



3. Note: Through the exercise, it is very important to maintain a slight bend in the knees, a neutral spine,

and head aligned with the spine.

4. Once a slight stretch is felt in the hamstrings, slowly return to standing position, keeping hands (and

dumbbells) in front of your thighs.

Return to a standing position to perform the lunge with the left foot and repeat the RDL.

Exercise #2: Push-ups (Works your Pectorals/Triceps/Anterior Deltoid)

Start by lying on your stomach, your hands should be placed directly under your shoulders, with elbows

slightly angled toward your feet, and feet hip width apart.

1. Bend elbows to lower your chest toward the floor. Maintain neutral alignment through the entire

motion.

2. Once a 90 degree angle is achieved in your elbows, push through the hands to raise your chest away

from the floor.

Exercise #3: Cable Squat with Row

First, position the cable adjustment in the lowest position. Use either a two single grip or rope

attachment for this exercise. With a firm grip on the attachment, stand in neutral alignment with arms

extended forward.

1. Squat: Lower your body with weight in your heels. As your knees bend to lower, your hips should go

back simultaneously. Knees should remain in line with toes. Your body weight should be in your heels

and your core should remain tight.

2. Row: While in the lowered phase of the squat, maintain your shoulder position through the entire range

of motion. Pull the cables back by separating your hands and squeezing your shoulder blades together,

with elbows remaining close to the body. When the movement is complete, return arms forward, slowly

separating the shoulder blades and bringing your hands closer together.

3. Squat: Complete the squat by pressing weight through the heels and coming to the standing position.



4th of July Cardio Workout Author: Jessica Roberts, MS, RD, CES, CD

Start July 4th with a cardio workout to get you ready for a celebration! This circuit should take only 14-20 minutes to complete, and will set you up for a healthier holiday.

History Note: The numbers 0 & 4 represent our Day of Independence, and 1776 is the year Independence was declared!

Let us know how you like this workout. Post a picture on Twitter, Facebook, or Instagram with #myhdl!

Don’t forget to check out our healthy grilling tips post to continue the celebration!

Happy 4th of July!!

http://blog.hdlabinc.com/search/grilling



Stepping Into Better Health: The HDL Inc. 10,000 Step Per Day Challenge Author: Melissa Collins, MS

Today, we live in a society where we fight for the closest parking spot, take the elevator instead of the stairs, and are seated for pretty much the entirety of the day. Research has shown that Americans are only averaging around 5,000 steps a day, and the recommended amount is double that, at 10,000 steps per day.

One way to increase those steps and get motivated is by using a pedometer. It can be extremely eye-opening when you realize it is 5:00 PM, you are done with work, and you have only taken 2,000 steps for the whole day! Looks like someone will need to take a walk after dinner!

There are many great brands and styles of pedometers, so you are sure to find one that can fit into your budget. Try partnering up with a work buddy or your family members and tackle the 10,000 step per day challenge together!

We challenge you to take 10,000 steps per day for 5 days this month!



Why Water Aerobics? Author: Jody Drange, RD, HFS

In or outdoor water aerobics is a great exercise for all ages and exercise levels. It is excellent for those

who experience pain when exercising as the buoyancy helps to take pressure off the joints! If you don’t

have access to local water aerobics classes, you can have fun and create your own.

HDL, Inc. Water Aerobics Tips:

Exercise in waist - to chest-deep water.

Your heart rate during water exercise will be reduced by as much as 17 beats per minute when

compared to the same exercise effort on land.

Water provides between 4 and 42 percent more resistance than air due to the water’s viscosity,

therefore helping us build muscle and endurance.

Add equipment if the workout is too easy: water gloves, water paddles, kickboards or aquatic hand

buoys.

* Remember your poolside essentials when going to an outdoor pool: water shoes, towel, sun hat,

sunglasses, sunscreen and a water bottle.


http://blog.hdlabinc.com/post/90577333516/exercising-smart-in-the-sun



25 Minute Water Aerobics Routine Author: Jody Drange, RD, HFS

Warm-Up (5 mins): walking in waist high water from side-to-side picking up your speed as your body

warms up.

Work Out Routine (10-20 mins): Use theTabata method: 20 seconds of work with 10 seconds of rest.

1. Cardio: Push off the pool wall and glide on your back as long as you can. Tuck your knees into your

chest, return your feet to the pool floor and run back to the wall.

2. Upper body: While standing waist high, stand with feet slightly turned out and shoulders width

apart. Note: for more resistance, stand in water up to your shoulders. Position arms so palms face chest

and elbows are tucked into your side. Hinge from elbow and extend arms till they are straight. Return to

starting position.

3. Cardio: mimic cross country skiing in the water

4. Upper body: While standing waist high, stand with feet slightly turned out and shoulders width

apart. Note: for more resistance, stand in water up to your shoulders. Lift your arms up and out to the

side toward the top of the surface of the water. With your palms facing forward, close the arms to the

front and then return back to the starting position.

5. Cardio: March in Place or jog with high knees.

6. Abs: With back to the wall and arms out to the side resting on the pool deck, lift the knees into a tucked

position. Then shoot the legs out to the right side. Bring the knees back into the chest and shoot the legs

out to the left side.

Repeat warm-up for cool down.

For additional exercises, check out Be Cool in the Pool: Pool Exercises For Weight Loss This Summer

http://blog.hdlabinc.com/post/69796173698/tabata-time




GOLF: The Lifelong Sport Author: Heather Frost, RD, LDN

When’s the last time you played a round of golf? If you can’t recall, I’d encourage you to clean off your

clubs, call a few friends and schedule a tee time!

This lifetime sport offers numerous health benefits, regardless of your age. In 2008, a study from a

Swedish Medical University found the death rate for golfers is 40 percent lower than for other people of

the same sex, age and socioeconomic status, which corresponds to a 5 year increase in life expectancy.

Here’s why:

Cardio: Walking 18 holes of golf is equal to a 5 mile walk on hilly ground. You’ve made your 10,000 steps

in 4 hours.

Strength training: Not only does your lower body get conditioning from walking the golf hills, but your

upper body gets a workout swinging the club and carrying or pulling your golf bag.

Mind: Living in the moment and playing one shot at a time can help you appreciate nature and keep

your mind calm and clear.

What health benefits do you get from golf? We’d love to hear!

#CHCTip: Leave the golf cart at the clubhouse!

http://blog.hdlabinc.com/post/84131108946/finding-your-lifetime-sport



The Science Behind a “Runner’s High” Author: Tina Tucci, MS, CTTS

If you’ve ever seen someone running in the rain, snow, or humidity with a smile on their face, it’s probably because they’ve got a runner’s high.

A runner’s high is produced by endorphins, which are proteins typically released in response to pain, or sustained exertion, and are correlated with the pleasure center of the brain. These endorphins then bind to opiate receptors. Opiate receptors are responsible for modulating pain, satiation (controlling appetite), and for cardiac and gastric function.

But what if you don’t run? Are you doomed to never feel that runner’s high? Good news! Running is not necessary, but producing the same effect is going to take some work. Any prolonged, strenuous, cardiovascular activity that takes a person over their threshold, can cause a release of endorphins.

*As with any type of exercise, be sure to consult your physician before starting your own search for a runner’s high of your own!



Fuel Up to Play 60 at Home! Author: Sarah Lewis, RD, LD, MDA Fuel Up to Play 60 is a program founded by the National Dairy Council and the National Football League

in collaboration with the USDA. The program encourages students to make small healthy changes at

school. Why not implement the program at home? Here are 3 tips to get kids active at home this

football season!

1. When planning exercise activities, pay attention to:

Safety (location, weather and protective equipment might be concerns)

Hydration (drink plenty of water while outside playing and exercising!)

Fun (we want to associate exercise with fun!)

2. If you are planning on taking the kids outdoors:

Playing a friendly game of flag football or soccer

Hiking a trail or a country road.

Bike riding

Frisbee in the park

Walking the family dog

3. For a rainy day, you can still get plenty of exercise indoors with activities like:

A video game on your Wii or Kinect console that involves jumping, dancing or activities that move your

body

Have a pushup contest to see who can get the most pushups in 5 minutes!

Go to a local community center and enjoy the indoor pool or basketball courts

Head to an indoor kids play-place with options like inflatable bounce-houses, slides, ball pits or

trampolines.

Check out the Fuel Up to Play 60 for more activity plans!

http://www.fueluptoplay60.com/


http://school.fueluptoplay60.com/playbook/playlist.php?type=Physical%20Activity



Weekend Warrior Workout Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Speed, agility, and quickness are just a few of the physical attributes athletes seek to improve through training. These attributes are also important for “weekend warriors” and adults too! The Department of Medicine at University of Pittsburgh found that “functional status (walking speed) is an important reflection of health.”

This workout is based around the goal of improving speed, agility, and quickness. Try this track workout on a track, back yard, or park.

Want more of a challenge? Add push-ups, squats, planks, and lunges in between each track exercise.

References: Studenski, S., Perera, S., Patel, K., Rosano, C., Faulkner, K., Inzitari, M., … Brach, J. (2010). Gait speed and survival in older adults. Journal of American Medical Association, 305, 50-58.



Real Men Do Yoga Author: Melissa Collins, MS

Yoga has become a popular exercise to not only de-stress but to also stay in shape. You may think this is an exercise just for women, but I am here today to give you three reasons why men should start incorporating yoga into their exercise routine as well.

Three Reasons Why Men Should Practice Yoga:

Preventing injury: Most yoga classes incorporate a fair amount of stretching, bending, and twisting. A lot of these moves might be absent from a traditional “weights” exercise. These stretches can help prevent or alleviate the all too common “back pain” that men may suffer from.

Build lean muscle: Yoga is an exercise that uses your own body weight as the resistance. Men can carry 150lbs, 200lbs, or more! Using your body weight as resistance, will not only help build strength, but it will create lean muscle throughout the body. Yoga is a full body exercise, so forget alternating days, because no muscle group will be left out of this workout!

Healthy heart- Heart disease is the number one killer for men and women, so why not try and avoid it with a little Namaste? Yoga can help strengthen your heart to make it more efficient and to lower blood pressure.

Let’s break out those yoga mats and get started. If you have already started doing yoga, what is your favorite pose? Share it with me below or on Twitter at @HDL_MellisaC.

http://blog.hdlabinc.com/post/83131599831/reduce-stress-through-the-practice-of-yoga


https://twitter.com/HDL_MelissaC



Bike to Better Fitness Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Clinical Health Consultant Ashley G’s 30 Minute Spin Workout

Indoor cycling is a great alternative when the weather is poor outside, and it can also provide a fitness challenge. On a stationary bike, you have the ability to adjust the resistance and change your pace to match your desired intensity and fitness level. Use the stationary cycle to add challenging hills, short bursts of sprinting, or a long endurance ride for a steady-state heart rate.

Here is your fall indoor cycle workout, designed by Spinning Certified Clinical Health Consultant, Ashley Guerieri



No Pain, No Gain – No Thank You! Author: Leigh Byers, MS

According to the American College of Sports Medicine, the annual injury rate for adults participating in

recreational sports is between two and three injuries per participant per year. Most of these injuries

(76%) result in time lost from physical activity.

Here are four few tips to help avoid injury this football season:

Strength Training: Strengthening the ligaments and tendons around joints can help prevent

injury. Important factors such as your choice of exercises, order of exercises, split routines, number of

sets, intensity of exercise, and the rest periods between exercises can significantly lower injury risk while

avoiding training plateaus. Also, consider exercises that do not focus on prior sites of injury to avoid

injury from sports or recreational activities.

Know your limits…especially in group settings: Trying to exercise at the instructor’s level or at another

participant’s level, may cause you to go beyond your personal limitations and lead to injury.

Balance Training: Improving your balance can prevent falls and further reduce injury. Try Yoga, Bosu

training, or Stability Ball exercises at least 2-3 days per week.

Avoid Overuse Injuries: Doing too much too soon, improper technique, or too much of one type of

activity can lead to overuse injuries such as tendinitis and stress fractures. Build some variety into your

exercise routine to lower risk of injury.



3 Beginner TRX Exercises That Work Your Entire Body Author: Chad Knutson, RD, CD, CSCS, NSCA-CPT, TRX Level 1

TRX stands for Total Body Resistance Exercise and it is a type of training that utilizes your own bodyweight and gravity with the help of a suspension trainer. The great thing about using a TRX Suspension Trainer is that all levels of fitness can benefit, the unit is portable (it is nice to use it outdoors), and you work your core muscles in every move! Incorporate these three moves and get a great full-body workout.

1. TRX Squat

Start facing anchor point of straps, hands in front of your waist. Squat down, sitting back, and use arms for extra balance if needed. Extend knees, push through your heels back to starting position. Remember to pull that belly button toward your spine!



2. TRX Chest Press

Start in plank position with arms extended in front of you and face away from anchor point of straps. Lower yourself toward strap handles and press back up to starting position. Keep your core tight!

3. TRX Mid Row

Start by facing anchor point of straps, walk feet in toward anchor so you are leaning away from straps and slowly extend your arms. Pull hands toward your rib cage, keeping arms close to your body. Draw your shoulder blades together, while keeping your butt and abs tight.

Do 2-3 sets of 12-15 repetitions for each exercise and get a quick and effective workout!

As with any type of exercise, be sure to consult your physician before starting an exercise program.



Maximize Your Workout Author: Meghan Cobb

Your nutritional needs can vary slightly according to the purpose of your workout. A few things are important for all exercise types: eat a healthy breakfast, drink plenty of fluids before and after exercise, and eat a small snack either before or after your workout.

Eating for Morning Workouts:

Your type of morning workout will indicate what time of meal or snack your body needs. If you are lightly walking or jogging, we recommend hydrating with water before your exercise. For a more intense exercise, a light snack (½ banana or 1 slice whole wheat toast with natural peanut butter) would be beneficial to provide fuel and prevent low blood sugar. After any morning workout, be sure to eat a healthy breakfast high in protein.

Eating for Afternoon/Night Workouts:

To avoid stomach upset, avoid exercise directly after a large meal. Be sure to eat a small,high-protein snack within an hour after exercising.

Hydration

For most activities, good old-fashioned water will suffice for hydration. If your exercise lasts longer than an hour and is at a high intensity, you may need a sports drink to provide more energy and replace fluids.

HDL Inc. recommends always consulting your physician before beginning an exercise routine.

http://bit.ly/proteinbreakfastHDL




http://blog.hdlabinc.com/post/87004053126/navigating-the-energy-drink-market



Calorie Burn for Thanksgiving Foods

Every wonder how many minutes of activity it would take to burn off that slice of pumpkin pie? Check out our chart above before planning your Thanksgiving meal. Don’t forget to portion your plate!





12 Days of Exercise Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Fill your holiday with cheer by treating yourself to a total body workout.

As the days progress, perform the exercises from the previous days as well. On the 12th day, you will perform the total body workout of all exercises.

Share your progress with us using #myhdl !

Day 1: 1-minute Plank

Day 2: 2 sets of 1-minute Wall Sits

Day 3: 3 Burpees

Day 4: 4 Lunges on each leg

Day 5: 5 Push-ups

Day 6: 6 Squat Jumps

Day 7: 7 Tricep Dips

Day 8: 8 Squats

Day 9: 9 Jumping Jacks

Day 10: 10 Glute Bridges

Day 11: 11 Mountain Climbers

Day 12: 12 Step-ups

http://blog.hdlabinc.com/post/78855149154/core-strengthening-101

http://blog.hdlabinc.com/post/69797866750/at-home-workout-wall-sit

http://blog.hdlabinc.com/post/104167422926/how-to-properly-perform-a-proper-glute-bridge



How to Perform a Proper Glute Bridge Exercise Author: Ashley Guerieri, MS, ACSM - CPT, EP-C



Listen & Burn: The HDL Inc. Holiday Workout Playlist Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Add some holiday spirit to your workout playlist this season. We gathered some of the Clinical Health Consultants favorite holiday songs to listen during your workout.

Check out some our other workout playlists here.

Healthy Stocking Stuffers for the Exercise

http://blog.hdlabinc.com/post/78438234884/some-tunes-to-get-you-moving-compiled-by-our-very



HDL Inc. Stocking Stuffers for the Exercise Guru Author: Brittany L. Chin, RD, LD, CTTS

Whether you are making a stocking for a friend, family member or a significant other, make it healthy with these ideas from our HDL Inc. Clinical Health Consultants!

HDL Inc. Stocking Stuffers for the Exercise Guru

A pedometer

Lavender scented yoga mat wipes

Headband/Ear warmer

Stress balls

Hand sanitizer

Running or lifting gloves

Yoga mat strap

Resistance exercise bands

iPhone arm band

Jump Rope

Also, check out my Healthy Stocking Stuffers for the Foodie in your life here.

http://blog.hdlabinc.com/post/104847963101/hdl-inc-tech-corner-fitbit-flex

http://blog.hdlabinc.com/post/105010451871/healthy-stocking-stuffers-for-the-foodie



Exercising Through the Winter Chill Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

The winter chill is here. However, that will not stop me from being active outdoors. Why? Because I have realized the importance to dress appropriately in the cold!

Although it is safe for most to exercise in cold weather, The Mayo Clinic recommends those with asthma, heart disease, and Raynaud’s disease to have physician consent prior to exercise.

In the cold winter months, I try to dress in layers. This will allow me to remove a layer as my body generates heat, and replace layers as needed. I follow The Mayo Clinic’s guidelines which recommend the following layers and fabrics:

1st Layer: Synthetic fabric, moisture wicking fabric.

2nd Layer: Fleece or wool to hold heat.

3rd Layer: Waterproof, breathable fabric.

Remember to cover extremities such as your head and hands. I recommend wearing a headband or hat that covers the ears. With extremely cold temperatures, I may double up on gloves or mittens, similar to clothing layers. Try one pair of gloves made of a moisture wicking fabric along with wool or fleece gloves on top. Additional outdoor exercise safety measures may include: wearing reflective clothing to be visible, staying well-hydrated and don’t forget the sunscreen!

Go ahead and sign up for that 5K in January. Just remember to dress in layers- grab a hat and gloves!

http://bit.ly/stayhydratedHDL




Benefits of Jumping Rope Author: Natalie Roberts, RD

Up until a few years ago, I considered jumping rope as more of a child’s activity that would be used on a

playground. That was until I decided to try boxing as a new way to work out.

The first thing my trainer told me was to warm up by jumping rope for three rounds, three minutes each

round. At first I thought, “that’s not too bad”, but I was wrong. By the end of the warm up, I was already

exhausted and my calves were burning. Now, you don’t have to be a boxer (or in my case, train like one)

in order to enjoy the benefits of jumping rope.

Below are my top five reasons for becoming an avid jumper:

1. Health Benefits: Boosts your cardiovascular health as a high-intensity aerobic activity.

2. Full Body workout: Jumping rope is excellent for toning and strengthening both upper and

lower body muscles. At first, you may only feel your calves burning like I did, but you are also

working most leg, abdominal, shoulder, arm, and back muscles.

3. Calorie Blasting: You can burn around 300 to 500 calories in just 30 minutes, depending on

your weight, speed, and intensity.

4. Inexpensive: You can find jump ropes for less than $10.

5. You can do it anywhere: This is my #1 reason for jumping rope. If you are like me and travel

often, just throw a jump rope in your suitcase!

http://bit.ly/trainerHDL



Don’t Let Snow Days Slow You Down… Kettlebells are Perfect for Indoor Workouts! Author: Sarah Lewis, MDA, RD, LD

As winter sets in and visions of warm summer days are a distant memory, fitness should not be one of

them! One of the biggest challenges I face during the winter months is how to keep myself and my

clients moving, especially if they live in a climate in which the temperatures make it unpleasant to

exercise outdoors consistently.

As a kettlebell enthusiast, I always keep a couple ‘bells around the house for snow days or other times

that it is just not feasible to make it to the gym. As such, I’ve come up with some pretty creative ways to

get sweaty with just a kettlebell in my basement!

Try this for a short but intense conditioning workout:

Beginner

For 10 minutes, complete as many circuits as

you can:

10 kettlebell swings

10 goblet squats

30-second plank

Intermediate


you can:

10 kettlebell swings

10 goblet squats

30-second right-side plank

30-second left-side plank

Advanced


you can:

10 kettlebell swings, right arm

10 kettlebell swings, left arm

10 goblet squats

30-second right-side plank

30-second left-side plank

HDL Inc. recommends always checking with your doctor before starting an exercise regimen.

http://blog.hdlabinc.com/post/107912962936/exercising-through-the-winter-chill

http://bit.ly/1nfJpXP

http://blog.hdlabinc.com/post/71992755885/intro-to-the-gym-things-to-know-when-joining-a-gym



Snowed In? No Sweat! Author: Melissa Collins, MS

Living in Florida we don’t get much cold weather, but when we do, it’s definitely harder to find

motivation to head out the door and go to the gym, especially at 5:30 in the morning! What I try to do

for these pesky winter months is come up with some at-home indoor workouts to avoid the temptation

of hitting the snooze button.

Check out my snowed in whole body workout. This workout will be done in a superset fashion; a

combination of one exercise performed right after the other. As always, rest when needed!

Melissa C’s Snowed In Workout

Note: Rest after each set for 1-2 minutes.

15 pushups

15 jump squats (a regular bodyweight squat with a jump in the middle)

15 tricep dips (use the edge of a couch or chair)

1 minute plank

1 minute cardio (high knees, jump rope, jumping jacks etc.)

Complete 4 rounds.

There you have it! Any easy way to get a total body exercise in without ever leaving your house.

Note: HDL Inc. recommends always checking with your doctor before performing exercise.

http://blog.hdlabinc.com/post/107912962936/exercising-through-the-winter-chill

http://blog.hdlabinc.com/post/108600047371/dont-let-snow-days-slow-you-down-kettlebells-are

http://bit.ly/core101HDL

http://bit.ly/jumpingropeHDL



The Need for Failure Before Success Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Much like other people, I wanted to achieve something great and grand that I had never done before. So what did I do? I registered for a half marathon.

I trained alongside other folks for about 3 months and ventured out for some solo long runs as well. Unfortunately, there were tears during my 7 mile training run. After that run, just two weeks before the big event, I made the difficult decision not to take part in the half marathon due to injury. During this decision, I sulked at the thought of my failure to compete in the race.

This experience taught me that I would not be successful unless I enjoyed the process. Despite my set back, the following year I got back up, successfully trained, and completed a few half marathons and full marathons.

Although failures can be defeating, they do serve a purpose. Setbacks in our goals help us map our own way to success.

We will miss a workout, desserts will be consumed, and we will have injuries. Embrace these failures as they make you stronger and allow them to map your way to success.

In the quest for success, we must accept failures.

http://bit.ly/running1HDL

http://blog.hdlabinc.com/post/73516060928/trishmarisse-run-walk-donate-pray-for-her-3



Top 10 Tips for Joining A New Gym Author: Jennifer L Jordan, MS, RD, LD

Recently, I changed jobs, moved cities, and found myself in need of a new gym. I highly recommend

shopping around for a fitness home that fits your style. Here are my top 10 tips for reducing anxiety and

increasing your rate of return at a new gym and/or exercise class:

1. Timing: Know the class time duration, and arrive early to talk with the instructor.

2. Introduce yourself: It’s an ice breaker and a time to meet instructors or fellow classmates.

3. Speak up: If you have questions or need modifications, let the instructor know.

4. Hot spot: Pick a spot in the room that is “comfortable.” I pick a place near a mirror to watch my form

and stay relatively close to the front so I can see the instructor.

5. Take breaks: Towel and water REQUIRED! Catch your breath, towel off, sip water, and avoid

overexerting yourself.

6. Pleasure Principle: When in doubt of the exercises, just dance!

7. Cool down: Always stretch and cool down. Your muscles will thank you later!

8. Clean up: Disinfect your workout space. It’s just good germ-free, gym etiquette.

9. Follow up: If you enjoy the class, ask the instructors or attendees about other classes they attend or

lead.

10. Buddy System: Taking a friend to class or meeting a buddy at the gym can hold you accountable and

decrease anxiety.


http://blog.hdlabinc.com/post/99415871786/biking-to-better-fitness

http://bit.ly/stayhydratedHDL



Improving Movement Through Foam Rolling – Self Myofascial Release Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Our muscles are always working, with daily movements, exercise, and even sitting at a desk. However, they can become tense, causing dysfunctional movements, and often develop knots, which can alter our movement patterns.

I know it can be easy to glance over stretching before and after a workout. However, I have found that performing foam rolling, which is a type of self-myofascial release (SMR) stretching technique, can be quite beneficial and easy! I warn you, it can be quite uncomfortable at times, particularly if you are just starting, or have not performed it regularly enough. The discomfort is worth it though, I promise.

The benefits of foam rolling include muscle relaxation, correction of muscle imbalances, reduced soreness, and improved range of motion. The National Academy of Sports Medicine (NASM) recommends slowly rolling on the targeted muscle.

How to Perform SMR with a Foam Roller

Once you locate a tender spot in the muscle, stop the movement and hold between 30-90 seconds. At times, holding the position can be painful, so find your happy place and breathe. Performing SMR using the foam roller 2-3X per week helps to reduce the back pain and knee pain I experience during running.

Foam rollers may be purchased in a sporting-goods store or online. The cost is fairly inexpensive, between $10 and $25.

http://bit.ly/nopainHDL



Trust Yourself: Aerial Yoga Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Trying a new exercise class can be a bit daunting. We often walk into a class unsure of what to expect. This month, I took a stab at aerial yoga. Think of it like Cirque Du Soleil: hanging upside down from silks supported by beams from the ceiling, while doing yoga poses. It sounds like something our parents would have yelled at us for as a kid!

What it was like…

I attended a beginner’s class in Richmond, VA. The instructor adjusted the silk to fit each person at just below hip level. The first move was learning how to get into the silk, which is similar to hopping into a swing. Fun right? After some silent relaxation, we moved onto a few stretches.

What I learned…

Learning to trust myself and the silk was important, and personally, the most challenging. More quickly than anticipated, I found myself upside down with my legs positioned in the air. With some blood rushing to my head, I did not stay in the inverted position too long since it was a beginners class. My core was engaged the entire time, and I even performed pull ups and leg exercises. The final inversion was the most challenging, with the legs and arms supported by only the silk and core.

Locate a class near you. If you happen to be in Richmond, join me for a class at Fighting Gravity Fitness in Carytown.

Learn to trust yourself.

http://bit.ly/farmtoschoolRVA

http://blog.hdlabinc.com/post/78855149154/core-strengthening-101

http://www.fighting-gravity-fitness.com/



HDL, Inc. March Madness HIIT Workout Author: Jessica Roberts, MS, RD, CES, CD

I’ll admit that I am not the biggest college basketball fan. But I just love March Madness ! There is something about the unpredictable brackets and passion on the court that is so entertaining to watch.

Unfortunately, watching basketball, and not playing basketball, means a lot of sitting around and eating. So to help all of us fans here is a quick, high-intensity interval training workout you can do anywhere!

For the workout above, complete each exercise for 20 seconds with a 10 second rest before you start the next exercise.

Go through each quarter exercise twice, and then move onto the next quarter until you have done each quarter twice.

If you would like a longer workout complete three or four rounds for each quarter!

http://blog.hdlabinc.com/post/80170769613/if-you-have-been-watching-the-ncaa-tournament-as

http://bit.ly/munchiemadnessHDL




Some Tunes to Get You Moving Author: Ashley Guerieri, MS, ACSM - CPT, EP-C



Ten Basic Exercises for Head-to-Toe Fitness Series: Intro Author: Stacie Wheatley, MS, RD, LD Welcome to our 10 HDL, Inc. week fitness series! This post will describe the equipment needed, give a preview of the exercises, and tell you how to put it all together. Each week I will feature a different exercise and describe the equipment as well as appropriate modifications.

Equipment Needed: Simple, fairly inexpensive, and easily found at Walmart, Target, or discount retailers like Marshalls and TJ Maxx.

Resistance bands – Basically, these are giant rubber bands that vary in thickness to provide a range of resistance. The thicker the band, the more resistance it provides.

Kettlebells – Weights with a single handle. Beginners should start with 5-10 pound kettlebells.

Dumbbells and jump rope – Timeless classics! No explanation needed. Here’s a breakdown of our 10 week fitness series:

Exercise vocabulary we will be using: · Super-set – Two exercises performed in a row without rest in between, usually done with exercises of opposing muscle groups (e.g., push-ups and pull-ups). Try this: Pick two exercises and do 3 sets of 8-12 reps of each exercise. · Triple-set – Three exercises performed in a row without rest in between. Try this: Pick three exercises and do 2 sets of 8-12 reps of each exercise. · HIIT – High intensity interval training. The possibilities are endless! For example, 21-15-9, air squats and push-ups: 21 air squats, then 21 push-ups; 15 air squats, then 15 push-ups; and so on.



Exercise From Head to Toe Series Week 1: Pull-Ups Author: Stacie Wheatley, MS, RD, LD

Welcome back to our exercise from head to toe series! Each week we will bring you a new exercise to add to your workout routine. On week 10 we will reveal the final workout! Exercise #1: Pull Ups

How To

1. Loop a resistance band or two through itself on a pull-up bar.

2. Grab each side of the band and place one foot inside the band.

3. Release the band from your hands and reach up to grab the bar, extend the leg inside the band.

4. Squeeze your shoulder blades together to start the pull up, allowing the band to assist you on the way up.

Need a modification? Use a larger band or two bands at the same time. Try it! Try two to three sets of five reps. Increase reps or reduce thickness of the band(s) as able. Next week’s exercise: Push - Ups! Note: HDL, Inc. recommends consulting your physician before starting an exercise program.

http://bit.ly/headtotoe1HDL



Ten Basic Exercises for Head-to-Toe Fitness Series Week 2: Push-Ups Author: Stacie Wheatley, MS, RD, LD

Welcome back to our exercise from head to toe series! Each week we will bring you a new exercise to add to your workout routine. On week 10 we will reveal the final workout!

Exercise #2 ‒ Push-ups, 3 variations below:

A) Knees down (easiest) – Lie on the ground, stomach down. Bend elbows so hands are near your shoulders. Keeping knees down, push against the ground with your hands, raising your upper body. Try not to bend at the hips. Return to start, and repeat.

B) Banded – Loop a resistance band around itself once and put your arms through it. Place the band high on your upper arms, next to your armpits. Perform the push-up as described above, this time keeping your legs straight and your knees off the ground.

C) Hand-release (most difficult) – Perform as you would a traditional push-up, but release your hands from the floor between reps to allow all of your body weight to rest on the ground. Return hands to starting position and repeat.

Try it!

Try 2-3 sets of ten reps. Increase reps or advance to a more difficult variation as you are able.

Next week’s exercise: Dips!

Note: HDL, Inc. recommends consulting your physician before starting an exercise program.



Original Pincards

Weight Loss



Whittle Your Middle Author: The HDL, Inc., Clinical Health Consultants

Many of our patients here at HDL, Inc. are constantly trying to understand belly fat and how to get rid of it. Belly fat comes from many different things including insulin levels, inadequate sleep, stress, and increased processed food intake. Luckily, we have defined the Belly Fat Battle Field and Battle Strategy for you to fight it!

The Belly Fat Battle Field:

Food is plentiful Food is everywhere Processed food abounds Eateries are not in business for your health Misery loves company

Our HDL, Inc. Battle Strategy:

Be intentional Be aware Set realistic goals Evaluate and modify goals that aren’t working Goals become new habits Be realistic about rate of loss Accept plateaus as the norm

At HDL, Inc., we understand that decreasing belly fat comes from an inclusive and realistic plan. We encourage quality over quantity of food as well as developing a healthy exercise regime

http://blog.hdlabinc.com/post/68193932674/whittle-your-middle



Use the HDL Plate Planner to Control your Weight Author: Brittany Chin, RD,LD, CTTS

The USDA recently came out with MyPlate, a visual for what the average American’s plate should look like at each meal.

Here at Health Diagnostic Laboratory, our Clinical Health Consultants put our own spin on MyPlate called the HDL Plate Planner!

The HDL plate planner encourages using a 9 inch plate with ¼ lean meat, ¼ complex carbohydrate and ½ non-starchy vegetables. It is very important to keep in mind that fruits, potatoes, corn, peas and beans all consist of carbohydrates and these foods should be kept to ¼ of your plate at each meal.

See below for how to fit your favorite foods onto your plate while keeping your waistline intact:

Lean Meats: ¼ of your Plate

Tip: Always be sure your meat is prepared in a healthy manner. Try grilling, baking, broiling, braising, sautéing or roasting. Avoid deep fried meats.

Chicken or turkey breast and dark meat (skinless) • Cornish hen (skinless) • Cottage cheese • Eggs • Fish • Nut and seed butters • Shellfish • Wild game: buffalo, elk, venison

Carbohydrates: ¼ of your Plate

Potatoes (any kind i.e. mashed, baked Corn Peas Beans Brown Rice Pasta (whole wheat preferred) Fruit

Non-starchy vegetables: ½ of your plate Salad Green beans Collard greens Carrots Peppers & onions Broccoli & cauliflower Zucchini & yellow squash Tomatoes Cucumbers Okra



http://myplate.gov/



The Art of Cooking for One Author: Katelyn Smith, HDL CHC Dietetic Intern & Anna Dean, MS, RD, LD, CDE, CTTS Whether you’re 23, 47 or 73, cooking for one can be a bit of a challenge. Read on for some helpful tips to planning your meals more effectively and making the most of your leftovers!

At the Beginning of the Week:

Plan your meals for the whole week ahead of time Be sure to keep leftovers in mind!

At the Grocery Store:

Look for fruits that will stay ripe longer, such as apples, oranges, and bananas. Buy only enough vegetables for your recipes to prevent spoiling and consider frozen vegetables instead. Grab some hearty vegetables for snacking throughout the week like carrots, celery or cherry tomatoes. Buy portions of lean meat large enough to freeze half for later. Also, try purchasing frozen portions that

can be reheated individually such as salmon filets or chicken breasts.

At Home:

Immediately portion out meats to freeze into freezer bags. Think about freezing enough for 1 meal and 1 leftover as you do so.

When cooking standard recipes, try to cut them in half. You will then have enough for one meal and one leftover meal!

Eating Out:

Today’s restaurant portions are usually 2-3 times the recommended portion size. Ask the waiter to go ahead and box up half before he brings out your food!

http://blog.hdlabinc.com/post/71656681854/the-art-of-cooking-for-one



Food Logging: Why it Can Help You Lose Weight Author: Angela Spencer, RD, CTTS

Research has shown that people who logged their food/beverages daily lost twice as much weight as those who did not.

Here are some tips to track effectively along with benefits of food logging:

Try to track exactly how much you are eating throughout the day, ideally using measuring cups and food scales for accuracy.

Get help from your HDL Inc., Clinical Health Consultant to set goals for fiber, fat, carbohydrates, and calorie intake.

Don’t stop with just logging your food, log your exercise too!

Benefits:

Food logging makes you aware and accountable for the types and amounts of foods and beverages you intake each day.

Logging your food also helps you recognize if and when you emotional or stress eat so that you can find alternative coping behaviors.

If you are working with a Clinical Health Consultant, a food log can give your CHC more information to better guide you in reaching you goals. Log into mydhl and check out the HDL Lifestyle Tracker here: http://www.myhdl.com/hdlportal/customlogin.htm

http://blog.hdlabinc.com/post/72239433908/food-logging-why-it-can-help-you-lose-weight


http://www.myhdl.com/hdlportal/customlogin.htm



Spotting Fad Diets and Dietary Supplements: Don’t be fooled! Author: Jill Blewett, MS, RD, LDN, CDE, CTTS We often look for quick or easy ways to lose weight. When analyzing a new dietary supplement or diet that promises weight loss, keep these tips from your HDL Inc. Clinical Health Consultants in mind:

1. If it sounds too good to be true, it is. If a supplement promises that you can “lose weight without changing your diet or exercise” that is your first red flag. Always check with your doctor before you begin an exercise program or any supplements promising weight loss as some supplements are later taken off the market due to side effects.

2. Avoid rapid weight loss diets. If a diet is cutting out entire food groups or severely restricting calories, it may help you lose weight. However, this is not healthy for your metabolism. An inadequate diet can make you feel tired, moody, depressed and anxious. Once you come off the “diet” and return to your regular eating patterns, many experience weight gain and sometimes end with a higher weight than their starting weight.

3. Do the research. Avoid diet recommendations based on a single study or testimonial. Testimonials could be fictitious with celebrities or people paid to vouch for their product. In the end it all comes down to promises of a quick fix or claims that sound too good to be true.

Remember: Being healthy is not a “diet,“ it’s a lifestyle. Check out our post on Planning Your Plate to Control Your Weight for healthy diet recommendations.

http://blog.hdlabinc.com/post/77300003644/spotting-fad-diets-and-dietary-supplements-dont

http://blog.hdlabinc.com/post/77300003644/spotting-fad-diets-and-dietary-supplements-dont





10 Tips for Achieving a Healthy Weight Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

1. Strength train: Increasing muscle mass increases energy expenditure even when you are resting! 2. Don’t skip meals: Skipping meals can result in over-consumption of food later on in the day. 3. Be consistent: Make healthy decisions daily. 4. Healthy snacking: Keep nuts, a healthy protein bar, or an apple on hand. Click here for more snack

ideas! 5. Get your veggies in: Make sure to include a healthy non-starchy vegetable at each meal. 6. Stand up: Avoid sitting for 2 hours at a time. Take a 5-10 minute walk break in-between sit times! 7. Exercise regularly: The American College of Sports Medicine recommends for weight loss: 30

minutes/day (150 minutes/week), progressing to 60 minutes/day (300 minutes/week) of moderate intensity aerobic activity and resistance training. For weight loss maintenance: at least 30 minutes/day, progressing to 250 minutes/week.

8. Moderation: Treat yourself every once in awhile but learn to portion appropriately. Consume healthy foods more frequently than unhealthy foods.

9. Keep going: When you reach your goal, do not put aside the healthy behaviors you learned! Continue to exercise and keep a healthy diet to maintain your success.

10. Support: Follow up with your CHC every 2-3 weeks. More success is seen with regular follow-ups!

http://blog.hdlabinc.com/post/78120048881/10-tips-for-achieving-a-healthy-weight

http://blog.hdlabinc.com/post/78120048881/10-tips-for-achieving-a-healthy-weight

http://bit.ly/highfiberHDL



Don’t Break Your Diet This Spring Break Author: Leslie Boyd, HDL Dietetic Intern & Anna Dean, MS, RD, CTTS You might feel as though Spring Break is a time to let loose and not worry about the choices you make when it comes to your diet, but the truth is that your body does not know the difference between Spring Break and every other day of the year. Stick to these tips from your Clinical Health Consultants below to make this Spring Break a healthy one!

Taking a road trip this Spring Break? Plan ahead and have options for on-the-go snacking. Check out our HDL Heart Healthy Road Trip snacks for ideas!

Pass on the Alcohol. If you can’t avoid alcohol entirely, limit your alcohol intake to 1 drink per day for women and 2 drinks per day for men.

Stay active! Choose fun activities such as swimming, zipline, Frisbee, biking, hiking or taking a yoga class! If enjoy dancing, we encourage you to dance the night away!

Stay hydrated! Avoid dehydration while on vacation by checking out our hydration tips!

Get your sleep. Vacation is a great time to catch up on your sleep to ensure you are well rested for your return. Strive for at least 8 hours of sleep per night to keep your body healthy!

http://blog.hdlabinc.com/post/79474984380/dont-break-your-diet-this-spring-break

http://blog.hdlabinc.com/post/79474984380/dont-break-your-diet-this-spring-break

http://blog.hdlabinc.com/post/68309479627/heart-healthy-road-trip-snacks




The D.A.S.H. Diet: The #1 diet in the country Author: Brittany Chin, RD, LD, CTTS

The D.A.S.H. diet has been chosen as the #1 overall diet for 4 years in a row by US News and World Reports. This might be because D.A.S.H. is not a fad diet, it is a healthy lifestyle change.

D.A.S.H. stands for Dietary Approaches to Stop Hypertension and is research based. However, numerous studies have found that following the diet can not only help you reduce your blood pressure, but it can also help you lose weight, decrease your cholesterol and reduce your risk for type 2 diabetes. Keep reading for some more tips from D.A.S.H.:

Avoid added salt. Too much salt can increase your blood pressure. We recommend about 1500mg of sodium per day.

Increase your vegetable intake! Be sure half of your plate is non-starchy vegetables at each meal, see our HDL plate planner for a visual

Lean Meats. Decrease your red meat intake (especially processed like hamburgers and sausage) and focus on lean meats, poultry (no skin) and fish.

Avoid trans fats. Be sure to read the product ingredients and avoid any products containing hydrogenated oils as these can be very harmful to your heart’s health

http://blog.hdlabinc.com/post/85529665671/the-d-a-s-h-diet-the-1-diet-in-the-country

http://blog.hdlabinc.com/post/85529665671/the-d-a-s-h-diet-the-1-diet-in-the-country






Hydration: Sweetness without Sugar Author: Jody Drange, RD, ACSM

Have you ever heard someone say “I don’t like the taste of water, but I know I need to drink it?”

It’s important to get at least 8 cups per day since every system in the body relies on water. For more reasons to hydrate click here. Below you will find ideas to flavor your water without the addition of sugar or artificial sweeteners to stay hydrated this summer!

For those of you looking for a little something more adventurous, try some of our favorite combinations below:

How to: Place your choice of flavorings into a pitcher (for sharing) or to-go–bottle (for single serving). Muddle or slightly mash your fruit and/or herbs to help release the flavors. Next fill your container up with ice and water, stir. Enjoy right away, or for the best flavor let water sit overnight.

Not sure about putting the whole fruit or herbs in? Start by freezing crushed herbs in your ice cubes or placing frozen fruit in your glass. Missing the bubbly of soda? Try using sparkling water on occasion!

http://blog.hdlabinc.com/post/91257488076/hydration-sweetness-without-sugar

http://blog.hdlabinc.com/post/91257488076/hydration-sweetness-without-sugar




Powerful Food Combos! Author: Heather Frost, MS, RD, LDN Are you looking to control your metabolism, weight, blood sugar and satiety? Having the correct nutrients working together can help you achieve all of these goals and more.

Our bodies function best if we consume carbohydrate, with healthy fat and/or lean protein at our meals and snacks.

Carbohydrate acts as our body’s energy source, and should be consumed in small doses every 3-4 hours throughout the day. However, when we eat too much carbohydrates at one time, our body can be overloaded with sugar and may not work properly. Over time, this excess storage of sugar can lead to insulin resistance and possibly diabetes, not to mention weight gain.

In order for our bodies to function efficiently, combining healthy fat and/or lean protein with a carbohydrate is important. Examples of this may be:

2 tablespoons of peanut butter with no added oils or sugars and 1 small apple, 1 string cheese stick and a small orange ¼ cup almonds and half a banana.

#myhdlTip: Eating carbohydrates alone does not satisfy your hunger the way healthy fat and protein does. Combine these nutrients together to feel your best!

http://blog.hdlabinc.com/post/92634730551/powerful-food-combos



Shop and Save at the Farmers Market Author: Elise Blickensderfer, RD, LD, CDE, CTTS

Happy Farmers Market Week! Whether you are already an avid farmers market goer or have never been to one before, I encourage you to do so in celebration of this week.

Top 3 reasons to shop at the farmers market:

Access to the freshest, local produce. Many of the foods at your local farmers market have been grown within just miles of where you are purchasing, making them the freshest and most nutritious you can find!

Get to know your farmer. Ask questions about farming practices, use of chemicals and pesticides, and you may even be able to schedule a visit to their farm!

Support local economy. Studies have shown that farmers markets can contribute a significant amount of sales and revenue to the local economy.

4 Ways to SAVE at the farmers market:

1. Buy in bulk and barter. 2. Visit more than one market, if you can, and compare prices. 3. Walk the whole market to compare prices before buying. 4. Arrive late and gather the last minute deals. Farmers like to go home with a light load.

Click here to read Heather Frost, MS, RD, LD’s post on finding seasonal produce and farmers markets in your area.

Lastly, don’t forget to be ecofriendly and BYOB: Bring Your Own Bag!

http://blog.hdlabinc.com/post/93781432896/shop-and-save-at-the-farmers-market

http://blog.hdlabinc.com/post/93781432896/shop-and-save-at-the-farmers-market




Fuel Up and Gain More Energy! Author: Brittany L. Chin, RD, LD, CTTS

Do you feel tired throughout the day? Have you thought about using B12 shots, energy drinks, excessive amounts of caffeine, or prescription drugs to boost your energy level?

If this sounds like you or someone you know, ask yourself: Am I fueling adequately for my day?

As Clinical Health Consultants, we work with patients struggling with a lack of energy on a regular basis. Some of our best success stories come from patients who are fueling their bodies with healthy food and exercising regularly.

Think of your stomach like the fuel tank of your car. You can’t drive more than 3-4 hours without putting gas in the car, right? Your body can’t function without healthy fuel for more than 3-4 hours, either!

Be sure to eat a balanced meal using the portion plate or carb-controlled snack every 3-4 hours to fuel your body for your busy lifestyle. Out and about for more than 3 hours and don’t have time for a meal? Bring a healthy snack in your car or purse to hold you over and keep your energy level up.

Let us know how eating every 3-4 hours is helping your energy level by using #myhdl on social media!

http://blog.hdlabinc.com/post/104332385196/fuel-up-and-gain-more-energy

http://bit.ly/EnergyDrinkHDL

http://bit.ly/coffeedayHDL







To Juice or Not To Juice: That is the question Author: Christian Payán, MBA, RD, CLT

The concept of “juicing” can often be portrayed as consuming a liquid diet. However, the healthy way to juice is to use your fresh vegetables, roots, and some fruits as an addition toyour regular healthy diet, rather than in place of.

Juicing fresh vegetables such as spinach, kale, carrots, cucumbers, bell peppers, beets, and celery, to name a few, can provide a powerful boost of nutrients to aid in proper immune function and recovery from a strenuous workout.

Juices can be made in between meals as a supplemental snack, but be careful with the amount of fruit you add as they can quickly increase the sugar content.

Apples, lemons, pears, and oranges can be a great addition to add flavor, but be sure to try just one per glass.

Adding fresh ginger root can also add great flavor while helping reduce inflammation in the body. Various vegetables provide an array of vitamins, minerals, and plant nutrients such as xanthophyll’s, carotenoids, proanthocyanidins, and chlorophyll.

While juicing does not replace eating vegetables (remember to still fill half your plate at each meal), it is a great way to add some more vegetables to your diet.

Be sure to research juicers as slow masticating juicers will provide more yield for leafy green veggies versus a centrifugal juicer.

Enjoy and drink responsibly!

http://blog.hdlabinc.com/post/105616587351/to-juice-or-not-to-juice-that-is-the-question

http://blog.hdlabinc.com/post/105616587351/to-juice-or-not-to-juice-that-is-the-question

http://bit.ly/PlateplannerHDL



Attention Chocolate Lovers! Author: Heather Frost MS, RD, LDN

I am a Dietitian who loves chocolate, especially dark chocolate. In celebration of Chocolate Month and Valentine’s Day, I want to make sure you know 3 key points when picking out dark chocolate. I’ll also share why dark chocolate should be given to that special someone on the 14th.

Tips for Choosing a Healthier Chocolate:

Choose a bar with the fewest ingredients. I look for simple ingredients such as cocoa beans, cocoa butter and sugar. Avoid any chocolate with hydrogenated oils.

The darker the better. I choose chocolate that contains 70% cocoa or more. I love the intense flavor of the cocoa beans without the super-sweet taste of too much added sugar in those with less than 70%.

I like to buy organic to avoid harmful pesticide residues and enjoy a high-quality product.

Dark Chocolate Health Benefits:

Flavonoids: these plant pigments help to control inflammation in your body.

Antioxidants: help protect your body from free radical damage.

Healthy fats: cocoa contains oleic acid, a monounsaturated fat that may help to protect your heart health.

As a Dietitian, I encourage you to remember moderation—let 1 oz. of chocolate melt in your mouth, savor it, and remember all the health benefits it offers.

http://blog.hdlabinc.com/post/110556378656/attention-chocolate-lovers



Easy Meal & Snack Combos Author: Heather Frost MS, RD, LDN

Remember: “Our bodies function best if we consume carbohydrate, with healthy fat and/or lean protein at our meals and snacks.”

Here are nine easy meal and snack ideas you can create with just nine foods for the perfect balance of carb + protein + fat.

Enjoy!

http://blog.hdlabinc.com/post/111401498581/easy-meal-snack-combos

http://bit.ly/foodcombosHDL



Mise en Place: What Is it, and How Does it Keep You Healthy? Author: Brittany Chin, RD, LD, CTTS

For me and many of my patients, planning for success is what gets us to our goals. This applies in the kitchen as well! I often hear patients say that cooking can be such a hassle and such a mess. Let me introduce you to mise en place, a French cooking term literally meaning “everything put in its place.” The idea is that a little prep time upfront can make the cooking experience quicker, neater, and more fun!

To begin, look at the ingredient list and start your prep there. For example, chop your garlic and onions, measure out 1 cup of chicken stock, and shred your cheese. Set up your mise en place before starting any of the steps in the recipe. Having everything pre-chopped and measured into small bowls means you can channel your inner Food Network chef, combining prepped ingredients without the hassle of rushed food prep.

Mise en place isn’t just for recipes; it can be something you do once a week after grocery shopping, as well. After purchasing fresh produce and other staples from the grocery store, take 5–10 minutes to use mise en place to prep (e.g., chopping celery, boiling a few eggs, and baggie-packing almonds makes snack prep on busy days as easy as 1, 2 ,3).

Making sure you have “everything put in its place” will make healthy cooking easier and more enjoyable.





Healthy Eating On A Budget Author: Anna Dean, MS, RD, LD, CDE, CTTS

Eating healthy doesn’t always have to break the bank. Check out our top Clinical Health Consultant tips for being a smarter shopper to keep your waistline trim and your wallet full!

Buy in season. Learning about local, seasonal foods is just a click away. The more seasonal you shop, the cheaper the items will be. Rely on frozen produce in the off months to boost your intake of healthy fruit and vegetables.

Be a smart chef. Cook at home using tools like a crock pot that will help tenderize less expensive cuts of meat. Also, prepare large batches and freeze small portions for meals on the go. You can even repurpose your leftovers for new dishes with less waste.

Stock up. Take advantage of sales for non-perishables like whole grains, dried beans, nut butters, frozen produce or proteins. You’ll then have extra supplies on hand for meatless meals, which tend to be less expensive per serving.

Cut back on the extras. Sodas, sports drinks, prepared coffee drinks, and sweets all add up at the checkout. Remember there isn’t an extra charge for tap water!

http://search.ams.usda.gov/farmersmarkets/



Healthy Families & Kids



Sports Safety for Kids Author: Ashley Guerieri, MS, ACSM - CPT, EP-C It’s back to school and back to fall sports! Sports offer many benefits for children including enhanced self-esteem, social interaction, reduced risk for obesity, improved sleep, promote bone growth, better coordination, balance, and much more.

Prepare for the upcoming season with the following recommendations to keep your kids safe:

Complete a pre-participation physical exam by a physician, typically required by the sports organization. Share pertinent medical information with the coaches (allergies, asthma). Provide emergency contact information to the school or league and the coaches. Ensure your child is properly hydrated. Water should be consumed 30 minutes prior to activity and

every 15-20 minutes during activity. For more hydration tips, review Don’t Get Beat by the Summer Heat: HDL, Inc. Hydration Tips.

Use sunscreen! For more details on SPF, please refer to Exercising Smart in the Sun! Sports equipment should fit properly. Wearing properly fitted equipment helps to prevent injuries.

Equipment may include: helmets, shin guards, braces, shoes and mouth guards. Know signs and symptoms of a concussion, such as: dizzy, glazed eyes, slow speech, cannot recall

events, poor balance. For more, refer to Safe Kids: Concussion Guide for Youth and High School Coaches. If your child is playing football, you may ask if a coach has completed USA Football’s Coaching Education Program (CEP).

http://blog.hdlabinc.com/post/95102135401/sports-safety-for-kids

http://blog.hdlabinc.com/post/95102135401/sports-safety-for-kids




http://www.safekids.org/sites/default/files/documents/sports/CONCUSSION%20GUIDE%20FOR%20COACHES.pdf



Kids in the Kitchen Author: Sarah Lewis, RD LD MDA CLT

A great way to spend time with kids is in the kitchen. For children, cooking is all about fun and games. Kids like to be involved in the process and love to learn new things, so keep it simple and educational.

The following tips and recipes will ensure you and your kids get to enjoy a safe cooking experience and some delicious, healthy food.

For Children Under 12:

Involve your kids in the planning process. Have them pick out recipes that they want to try. For picky eaters, preparing their food can help introduce new foods. Don’t forget, it takes at least 7

tries for a kid to like a new food! Presentation is the key. The way the food looks is just as important as it tastes. Be sure your food is

both healthy and colorful. Keep it simple. Look for recipes with no more than 5-6 ingredients. Use basic cooking methods like baking or microwaving. Give kids safe, simple tasks such as stirring, mixing or measuring. Keep tasks such as cutting, grating

and peeling for the adults. Let kids taste, smell and touch individual ingredients. The more senses that are used during cooking, the

more educational the experience will be. This is a great opportunity to introduce basic math concepts while measuring ingredients, too.

For Kids 12 and Up:

Introduce lifelong cooking skills such as cooking lean meat (chicken, turkey, fish or shell fish) and steaming vegetables.

Teach healthy cooking methods such as baking, sautéing and grilling. Avoid deep fat breading and frying. Also include basic cooking times and temperatures.

Demonstrate that foods can be cooked many different ways and have many different flavors. Do an experiment: Try kale raw in a salad, baked kale in the oven and sautéed kale with other vegetables.

Introduce meal planning. Involve your kids in your family’s meal plan for the week. For example, demonstrate how to re-use leftover foods and how to make a grocery list from your weekly meal plan.

For kids of all ages - grow it to know it! Involving kids in your family garden is a great way to introduce them to whole healthy ingredients. Don’t have a garden at home? Try volunteering at a community or school garden to get the full experience.

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http://www.mayoclinic.com/health/food-and-nutrition/NU00202

http://www.cookinglight.com/food/everyday-menus/six-steps-successful-menu-planning-00400000039153/



Pack a Healthy School (or Work) Lunch Sandwich Author: Jody Drange, RD

Now that the kids are back in school and you are packing lunches for them, why not pack one for yourself as well? Packing a lunch for your kids and yourself will help to keep your nutrition goals on track and limit dining out - not to mention save you money! See our tips below for creating the perfect healthy, creative and tasty sandwich.

Choose your grain: 100% Whole Grain or Gluten Free Bread 100% Whole Wheat Pita 100% Whole Grain Corn or Brown Rice Tortilla Sandwich Thins 100% Whole Grain Flatout Wrap

Pick your protein: Chicken (nitrate free reduced sodium deli meat

or leftover meat from last night’s dinner) Turkey or Tofurky (fresh or nitrate free reduced

sodium deli meat) Roast Beef (fresh or nitrate free reduced

sodium deli meat) Natural Peanut Butter with no added sugars or

oils Tuna or Salmon, canned no salt added Hard boiled eggs Cheese slices or Almond Cheese slices Ham (nitrate free reduced sodium) Tofu or Tempeh

Spice it Up: Red pepper hummus Dijon Mustard Guacamole or Avocado slices Light Mayo made with Olive Oil 100% whole fruit jams, jellies, preserves Spicy Black Bean dip Buffalo Chicken sauce Horseradish sauce Roasted vegetable (pepper, eggplant,

mushrooms, zucchini, or summer squash) Pepperoncini’s or Jalapeno peppers Pepper jack cheese Goat cheese Laughing Cow flavored spreadable cheese Lettuce Tomato Onion

Now put it all together. Don’t forget to pack veggies as a healthy side to your sandwich. Try a side salad, raw bell peppers, carrots or celery, rather than high carb snacks like potato chips.

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Kids Can be Healthy Too! Author: Kelly Patrick, RD, LD

As a parent, you can guide your kids toward better choices and teach a healthy lifestyle. TheHealth Diagnostic Laboratory, Inc. Clinical Health Consultants believe in having an array of healthy options available for children to choose from and ways to keep the junk food more difficult to get. This will give your kids the tools to make healthy choices for themselves in the future.

Check out some of our favorite after school snack ideas for every kind of parent below. Of course, these are just as good for healthy adults, too.

For the “On the Go” Parent: Fast food Without the Drive Thru (No Preparation Required) 1 String cheese 1 unsweetened applesauce 6 oz. of yogurt. Try adding in some fruit and/or nuts for a nice texture change 8 Olives Fruit- any kind! Try: orange slices, strawberries, blueberries, bananas, apples, Cuties, grapes, melons,

pineapples, raspberries, kiwi or plums

For the “Cook” (who is not the baker): NO-BAKE RECIPES- Some assembly required Air-popped popcorn Edamame (soy beans, can purchase frozen in-shell or already shelled) 1 cup raspberries + 2 Tablespoons plain Greek yogurt + 1 teaspoon honey Ants on a log: celery sticks + Fill with peanut butter + top with raisins Fire Ants on a log: celery sticks + spreadable cheese + craisins Baby Carrots + sliced cucumbers + cherry tomatoes + bell pepper strips + store bought hummus Apple Nachos: Sliced apples with a light drizzle of caramel and sprinkled with mini dark chocolate chips

For the “Overachiever Parent”: A Little Effort, A Lot of Flavor! Frozen chocolate bananas: sandwich natural peanut butter (no added oils or sugars) between to banana

slices, dip in chocolate (70% cocoa dark chocolate), and freeze. Make over the weekend or the night before.

Pizza kale chips: check out our recipe here. Smoothies: freeze bananas and strawberries. Throw in blender with plain Greek yogurt. Sweeten with

honey or vanilla flavoring if needed. Or get creative and throw in some veggies like spinach. No-bake fruit crisp: Sprinkle fresh blackberries with your favorite type of granola and microwave until

warm Freeze green and red grapes until firm and eat them while still icy. Homemade healthy popsicles: check out our recipe here.

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Healthy Treats for Classroom Celebrations Author: Brittany Chin, RD, LD, CTTS Often classroom celebrations consist of high calorie and high sugar foods. Most parents bring snacks like cupcakes, sweets, and candy to share with the kids. However, with the childhood obesity rates climbing, it’s important to stay healthy during these school gatherings.

Here are some healthy foods to bring in for classroom celebrations (all of which are high in healthiness and volume for those hungry kids). Halloween Party

Apple Nachos Roasted pumpkin seeds Chocolate KIND bar Carrot sticks

Holiday Party “Candy cane” yogurt parfait: try one layer of (defrosted) frozen strawberries and juice, topped with

Greek vanilla yogurt and continue layering until you reach the top of a clear 8oz cup. Bananas or strawberries with melted dark chocolate Red and green trail mix (nut free): combine 2 cups Chex cereal with 2 cups pretzels and 1 cup red and

green M & Ms. Air-popped popcorn.

Valentine’s Day 1 piece of dark chocolate (i.e. Dove) Dried fruit Cucumber hearts: cut a heart shape in a cucumber with a cookie cutter XOXO cheese: Cut out slices of cheese with X and O food cutters

Classroom Birthdays Angel food cake or cupcakes (no icing) Dried fruit Strawberry, melon and kiwi fruit kabobs

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No Tricks, Just Healthy Treats Author: Jessica Roberts, MS, RD, CES, CD Do you cringe giving out candy to kids on Halloween? Wish you could give them something less sugary, less teeth-rotting and free of empty calories?

There are many alternatives for a healthy Halloween, and this year, it could be the kids in your neighborhood who go to school the next day with a cool temporary tattoo instead of a bag of cavities.

Here are some great treats that kids love: Toys:

Glow Sticks Mini Play-Doh Jars Bubbles Temporary Halloween Tattoos

Food: Local Honey Sticks Dried fruit Trail mix Individual Goldfish packages LARABAR Minis

School Supplies: Pencils Stencils Stickers Halloween themed Rubber Stamps Mini paper pads

Still frustrated with how much candy your kids got on Halloween? Try having a buy-back system in place. You can either have the items that your kids can trade-in for many pieces of candy, or check to see if your local dentist participates in the Halloween Candy Buy Back Program.

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TRUNK - or - Treat! Author: Ashley Guerieri, MS, ACSM - CPT, EP-C I’m sure you’re thinking, “I know what a trick-or-treat is…but what is a trunk-or-treat”? Trunk-or-treats are a great, safe and healthy way for families to celebrate Halloween. Trunk-or-treats shift the focus from candy collecting in their costumes toward fun, games, and being active in their costumes. Below are some simple ideas for games and activities to set up at your trunk this Halloween.

Pumpkin Toss

Hallow out 3 different sized pumpkins; including a very large one. Try and make the hole fairly wide, at least 6 inches on the smallest pumpkin.

Decorate the pumpkins as desired: a monster, mummy, and witch.

Fill about 5 orange or black balloons with 1 cup of flour or sand.

For set up, place the pumpkins a few feet away from the throwing line.

Draw a toss line with sidewalk chalk. Scale the size of the pumpkin on a point scale,

making the smaller pumpkin with the smallest hole worth more points.

If the crowd is large, you could make 2 sets of Pumpkin Toss.

Pumpkin Bowling

Select an item as your bowling pins. A few ideas:

o Toilet paper rolls as mummy’s o Large cans as a witch, monster, pumpkin, etc. o Butternut squash painted as white ghosts o Gather 2-3 small round pumpkins to use as the

bowling balls. o Draw a bowling lane with sidewalk chalk. o Each child may have 2-3 attempts to roll the

pumpkin and knock down the “pins”.

Eww, Gross! Guessing Game

A Halloween party would not be complete without the gross guessing game with witch teeth, monster eyeballs, and brains!

Gather empty tissue boxes and allow the kids to cover them in paper, felt paper, and toilet paper and decorate as mummies, skeletons, pumpkins, bats.

Cut a square the size of the tissue box to cover the top. Cut an “X” shape to allow children to reach into, but not see.

You may line the box with a plastic baggie or foil for the wet items.

Now select your food and desire gross part. Some ideas:

o Witch warts – blueberries o Monster tongues – apricots o Eyeballs – peeled grapes o Mummy Fingers – baby carrots wrapped in

gauze o Skeleton bones – chicken wing bones washed

and placed in sand or dirt; or pretzel sticks sprayed with water

o Brains – Cooked cauliflower

This Halloween, stay away from the calorie packed candy and do something fun and healthy with the kids!

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Scary Healthy Halloween Snacks Author: Ashley Guerieri, MS, ACSM - CPT, EP-C According to the Children’s Healthcare of Atlanta, children bring home about 4,800 calories from candy on Halloween night. This breaks down to about 3 cups of sugar and 1.5 cups of fat.

A good way to reduce the amount of candy your kids eat in the evening is to offer nutritious meals before the start of the evening. Check out the Health Diagnostic Laboratory, Inc.,Clinical Health Consultant picks below: Dracula Grins

Slice up a few apples, as the lips Spread natural natural nut butter (no hydrogenated oils) on one side of each slice Place mini marshmallow on one apple slice, as the teeth Stack the 2nd slice on the marshmallow The nut butter will act as the glue to hold the teeth and lips together

Black & Orange Skewers Slice up cantaloupe or papaya in chunks Using wooden skewers, alternate between blackberries and cantaloupe or papaya for a black and

orange Halloween treat

Pumpkin of Carrots Shape several baby carrots into a pumpkin shape on a large platter Use broccoli or cucumbers as the pumpkin stem and mouth Place small bowls of Chiobani Ranch Dip, nut butter, or hummus as the nose and eyes. Perfect healthy

dips for the “pumpkin” treat!

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http://chobani.com/kitchen/recipes/ranch-dip/



Hop into a Healthy Easter Basket Author: Jessica Roberts, MS, RD, CES, CD When we think of Easter baskets, we traditionally think of high sugar foods such as Peeps, chocolate eggs, Cadbury Creams, and jelly beans. This year, try and add some healthy options to your family’s baskets.

Below are several options that focus on filling up the basket with fun and healthy alternatives:

Young Children:

Rabbit or Easter themed book Egg shaped crayons or chalk Coloring book

Pre-Teen: Nail polish or lip gloss School supplies Craft kit DVD of favorite movie Silly putty Trail mix or healthy granola bars

Teenager:

Gift card to favorite store Flower seeds and pot Jewelry Pedometer Scarf Hat

We hope this list gives you some helpful ideas for Easter basket alternatives for your family’s holiday. Post a picture of your Easter baskets with #myhealthybasket and #myHDL to let everyone see your healthy and fun alternatives!

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Benefits of Brown Bagging It: Save Money, Eat Healthy, and Feel Great Author: Jessica Roberts, MS, RD, CES, CD Did you know that spending $5.00 for lunch every day for one year could cost you a total of $1,250? It also takes a toll on your waistline since it’s harder to find healthy options when dining out.

Here are some helpful tips to help you achieve your health and financial goals with a brown bag lunch:

Leftovers to the rescue! Make a large healthy dinner the night before and save some leftovers for lunch!

Pack lots of fresh vegetables and fruits that are in season to save on cost and have a delicious snack.

Try a rotisserie chicken as your lean protein source and eat it throughout the week. You can make a wrap or salad with it for some variety. Take a look below for some healthy tips to make a sandwich!

If you are having a work party or catered lunch, make sure to pack a healthy snack or treat in your lunch bag as an alternative. Take a look at some Carb-controlled cheese snacks and High fiber snack ideas!

Try menu planning. Take a few minutes to figure out what you will bring for lunches and dinners throughout the week. You can use this plan to create your grocery list and be prepared for the whole week.

Tip: Put your meals into containers before you eat at the dinner table, so it’s ready to go in the morning.

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Summertime is for Family Picnics! Author: Jessica Roberts, MS, RD, CES, CD Step out of the norm this summer and have a family picnic! Depending on the age of your children, there are lots of fun options for a picnic adventure.

Ideas for getting the family involved:

For younger children, create a treasure map and pack a picnic to enjoy after finding the treasure. Have your children come up with the menu for the meal, or prepare and cook it themselves with your

supervision. Check out our post on Kids in the Kitchen! Create a theme for your picnic, such as “under the sea” or a color such as green foods! Picnic after a hike, or after a sport that everyone can enjoy.

Healthy options for the meal:

Make sure to have proper refrigeration for your perishable items. Check out our healthy travel cooler ideas!

Fruit kabobs are easy to make and a great way to have a variety of color on your plate. Check out our post on Creating a Healthy Sandwich to take with you for a picnic. Check out this list of High Fiber Snacks!

Make sure to stay hydrated with lots of water! You can even infuse water with berries or lemon slices for a little extra flavor.

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New Take On the Lunch Box: Bento Box Brilliance Author: Jody Drange, RD, ACSM-HFS Start off the new school year with a different take on school lunch. Try packing a bento box lunch! A bento box is a condensed, balanced, and visually engaging meal packed in a box so even the pickiest eaters will be enticed. A bento box is a great way to help the environment by eliminating the use of plastic bags.

Here are some bento box combinations to try this fall:

Brown rice, salmon, snap peas, grape tomatoes, and mango. Nitrate Free turkey in a 100% whole wheat wrap, side salad and small container for dressing Natural peanut butter with no added sugars or oils and 100% whole fruit jam sandwich on whole wheat

with celery, carrot sticks and blueberries Chicken Kebabs (colored peppers, mushrooms, onion), sweet potato, grapes

Tips to remember:

Avoid placing foods next to each other that won’t taste good together. You can use small reusable containers to keep it separated, think silicone baking cups or condiment cups.

When looking for the right size of bento box to choose, consider this: If the box is 500mL you should be able to pack a 500 calorie lunch.

Check out our previous post on Kid-Friendly Recipes and get those kiddos to help you in the kitchen! They will be more likely to eat what you have packed, keeping up their energy throughout the day.

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Get back to Family Dinners Author: Naomi May, MS, RD, LD August is Family Meals Month! We hope you will be enjoying many meals with your family this month and throughout the year. Research shows that the more frequently family meals occur, the more often these benefits are reaped:

Increased sense of Family Togetherness Better Family Communication Improved Overall Well-being Healthier food choices are made Reduced rate of risky behaviors (smoking, drinking alcohol or using other drugs).

Use these HDL, Inc. Clinical Health Consultant tips to increase the family meal frequency at your house!

Make shared meals a priority. Write the family meal date and time on the activity calendar. Make it fun! Get the kids in the kitchen and let them pick out a new vegetable or fruit to incorporate

into the meal. Have them set the table or pick flowers for a table centerpiece. Eliminate distractions such as the TV, telephone, cell phones and any other technology. Use neutral conversation topics. Ask open-ended questions such as “What did you have for lunch

today?” or “What made you laugh today?” Remember: conversation has no calories! Be a role model for the family. Use proper table manners and make healthy food choices.

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Practice What You Preach Author: Jody Drange, RD, ACSM-HFS

Even if you don’t feel like your children are listening to what you say and do, research tells us that parents are the primary role model for children to develop healthy eating and activity habits.

Similar to adults, children need healthy well-balanced meals that are low in added sugars, high in fiber and less processed. For an example of how your family’s plate should look clickhere.

Try eating the way you want your child to eat and try new foods together as a family. Have a picky eater in the family?

Research shows that it takes up to ten tries for your child to decide if they like a new food or not. Keep trying!

Not only can you influence your kid’s eating habits by starting with your own plate, but you can also set a good example by staying active too! Experts suggest that children should be active at least 60 minutes per day, which is similar to the recommendation for adults. Start small with your exercise and build up gradually as tolerated. Involve the whole family in exercise by taking the dog for a walk, using the pool, hiking on weekends or set aside time in the evening for a bike ride instead of watching TV.

Eating well-balanced meals and moving more are the basics of being healthy. Work togetheras a family to form healthy habits. You are your child’s best role model!

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Choose Healthy Rewards for Your Kids Author: Naomi May, MS, RD, LD

Want to help your children attain healthy behaviors and relationships around food for life? The first step is to avoid rewarding behaviors with food.

When children are rewarded with food that is normally “off-limits” (like Halloween candy) to them, they can be confused and start associating certain foods with their moods. This can lead to emotional eating later on in life, which is something no parent wants for their child.

Non-food reward ideas for kids:

A trip to a local favorite spot such as the library, zoo, or swimming pool. A new book or coloring book. Fun school supplies. Small toy. Sleepover with a friend. Extra time doing something they enjoy such as reading or playing a game.

Want to reward yourself for an accomplishment in a healthy way?

Reward ideas for yourself:

Try a spa treatment. Allow yourself time to read and relax. Go to a new park and walk. Buy something for yourself that you have wanted for a while: concert tickets, a new hairstyle, or new

workout shoes. Purchase some fresh cut flowers for the house. Learn a new sport or skill.

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Plan Ahead So Your Kids Get Fed Author: Erin Langbein, RD, LD

It’s a challenge to consistently feed our kids and ourselves nutritious meals—especially for busy parents like me. But I’ve found that putting in some effort on the weekends really pays off throughout the work week. When I plan and prep ahead of time, I don’t find myself at the drive-through with my daughter ordering fries for Wednesday night’s dinner. Instead, we spend a couple hours together in the kitchen on Sunday, setting ourselves up for success in the days ahead. Here’s What Works for This Mom-on-the-Go:

Fill the grocery cart with staples: frozen vegetables and fruits, raw nuts, natural nut butter, hummus, yogurt, eggs. *Choose whole foods that fit into a variety of meals.*

Wash, peel, and cut raw vegetables as soon as you get home. Divide ready-to-eat servings into baggies for lunches, snacks, and salads. Rinse, dry, and divide lettuce/greens so making salads later becomes quick and easy.

Hard boil a dozen eggs. They keep all week for on-the-go snacks with apple slices, a quick high-protein breakfast, or slicing over salads.

Get the kids in the kitchen and have them help stir up a couple batches of whole-wheat waffles or pancakes. Cook, freeze, and reheat for a quick breakfast item.

Roast a whole chicken for Sunday dinner. Slice and shred leftover meat for tacos, to serve over brown rice or a salad, or to add to soup. Our Avocado Chicken Salad is a perfect lunchbox item.

http://bit.ly/kidsinthekitchenHDL

http://bit.ly/eggaliciousHDL

http://bit.ly/kidsinthekitchenHDL



Guide to Backyard Composting Author: Karla Guffey, MS, RD, LD, CDE, BC-ADM, CLS

A few years ago my family began a backyard garden. Everything I read about gardening had a common theme: compost. I knew our family threw out significant usable waste, but before I began this project I needed to learn the basics. In honor of gardening month, here’s my composting experience—and some tips for how you can compost too.

Aerobic Composting

Aerobic composting has virtually no odor and uses good bacteria to break down the waste. The heat generated by the decay process is enough to kill off any harmful bacteria.

Anaerobic Composting

Anaerobic composting is essentially rotting, which is the cause for its strong odor. It does not generate enough heat to kill off harmful bacteria. The acidity of an anaerobic system will eventually yield compost, but it can take up to a year before harmful bacteria are eliminated. In my compost I include:

Fruits

Vegetables

Eggshells

Coffee grounds

Dried grass clippings

Dead leaves

Straw

Topsoil

Wood chips

Shredded paper

Cardboard

Dryer lint

Sawdust

Things to avoid putting into your compost include:

Meat

Bones

Grease

Seeds

Fruit pits

Household pet manure

Bakery or dairy products

Moisture and mixing is vital to turning your heap into usable compost. You want your pile to be moist—not too wet and not too dry. How often you mix your pile affects when your compost will be ready. If you mix your pile every day, your compost may be ready for use in two weeks. However, if you only mix your pile once a month, it will be usable in about a year.

Remember the 4 Ms of Composting: Mix, Mash, Moist, Move



Exercise

Exercise

Healthy Holiday Tips



HDL, Inc. Tips for a Healthy July 4th! Author: Brittany Chin, RD, LD, CTTS This 4th of July be sure to make your BBQ both healthy and tasty for your family and your guests! Grilling is one of the healthiest methods of cooking meats, fish, seafood, and other proteins and limits the amount of added fats, such as oil and butter which are used in heavier amounts in alternative cooking options. Don’t stop your grilling with just meats, you can also use the grill to cook nutritious and delicious seasonal fruits and veggies! See blow for a list of great fruits and vegetables for the grill: Vegetables (for best results brush with olive oil or a marinade):

Asparagus

Portabella

Mushrooms

Zucchini/Yellow Summer Squash

Peppers/Onions

Corn on the Cobb

Eggplant

Fruits (for best results brush with olive oil): Pineapple

Peaches

Strawberries

Pear

Watermelon

Cantaloupe



Start a New Tradition this Holiday Season Author: Jody Drange, RD

Typically when we think of the holidays our minds start to wonder about pumpkin pie, turkey and stuffing…but WAIT just because it’s a holiday doesn’t mean that food needs to be the focus. This year try something different and turn your holiday into a day of activity. Sign up for a “Turkey Trot” Walk/Run Prefer to get your workout in before heading off to lunch or dinner? Bring out the jogging strollers and kiddos to get a morning walk or run completed before turkey time. Turkey Trots can be between one to six miles giving a great variety depending on your level of fitness or time constraints. To find a run in your area, enter your zip code or city into the websites below to find an event near you. Maybe you will even spot one of HDL, Inc.’s Clinical Health Consultants in the mix.

Running in the USA

Active

This holiday season, start a new tradition of being active together.

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How to Pick the Perfect Turkey Author: Sarah Lewis, RD, LD, MDA & Brittany Chin, RD, LD Butterball recommends about two pounds of turkey per person. Therefore, if you are having eight people over for Thanksgiving dinner, you will want to look for a turkey that is about 16 pounds. Organically fed turkey as the healthiest, and most sustainable option. Fresh or frozen? Fresh and frozen turkeys have the same amount of calories, protein, fat and other vitamins and minerals. Just remember, a frozen turkey must be thawed properly hours or days before cooking:

In the refrigerator: allow one day to thaw for every 4 pounds of turkey. A 16 pound turkey

would take 4 days to thaw in your refrigerator. Be sure to place the turkey breast side up in a

large bowl or dish on the bottom shelf of your refrigerator, away from ready to eat foods, to

catch the turkey juices as it thaws.

Didn’t remember to take the turkey out of the freezer ahead of time? Try thawing in cold water. In cold water: Place the turkey breast side down in a large bowl of dish with enough cold water

to cover the turkey completely. Change the cold water every 30 minutes for the complete

thawing time. Estimated thawing time is 30 minutes per pound. For example, a 16 pound turkey

would take 8 hours to defrost in cold water.

#myhdl Tip: DO NOT thaw your turkey on the counter or in the sink at room temperature, this puts your turkey at risk for growing bacteria and increases risk of getting your guests sick (and risk not hosting next year’s holiday!)

http://www.butterball.com/how-tos

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Healthy Thanksgiving Eating Author: Karla Guffey MS, RD, LD, CDE, BC-ADM The holidays are officially here. Even though it’s a wonderful time of year, it can also be a very hard time to eat healthy or control your diabetes, and let’s be honest, the traditional Thanksgiving meal is not exactly full of health or diabetic-friendly. However, as you take your seat at the Thanksgiving Day table, you can still enjoy your favorite foods and recipes while keeping your heart and body in mind.

Pick and choose your carbs. The Thanksgiving meal is very heavy in carbohydrates, in particular

starches. You can easily exceed 150 grams of carbs in one sitting, which is five times the amount

recommended at a meal. Pick and choose your carbs this Thanksgiving. For example, if you

choose stuffing, forgo the roll OR choose only one of the potato options instead of both. Be sure

to keep your starches to ¼ of a 9-inch plate.

Serve “free” vegetables. There are several vegetables that don’t provide a significant amount of

carbohydrate. These veggies provide a large amount of fiber that helps you feel full. Try filling

half your plate with green beans, cauliflower or a spinach salad.

Eat your protein first. Turkey is a lean protein that will fill you up without additional carbs.

Turkey provides 0 grams carbohydrates and 7 grams of protein per ounce.

Don’t “save up.” Avoid skipping meals, you will only want to eat more later. Make sure you eat

a modest breakfast that includes lean protein such as egg or plain Greek yogurt.

Don’t drink your carbs. Juice, regular soda, regular beer, and mixed drinks are packed with

carbohydrates and sugar. Not only will this increase your blood sugar, but it also adds empty

calories. Choose to eat your carbs (rather than drink them) and gain essential vitamins and

minerals as well.

Be Active. Exercise helps your body use your insulin and sugar more effectively. Try taking a

walk or playing a friendly game of tag football. Any physical activity is a great way to burn some

of those Thanksgiving calories.



To Stuff or Not to Stuff? That is the question. Author: Sarah Lewis, RD, LD, MDA & Brittany Chin, RD, LD

HDL, Inc., Clinical Health Consultant’s DO NOT recommend stuffing your turkey before roasting it as it increases the risk of salmonella in the stuffing.

We encourage you to cook your stuffing separately in another dish until it reaches an internal temperature of 165 degrees. If you are roasting a turkey (not smoked, microwaved or grilled), the USDA has published proper and cautious instructions for stuffing your turkey.

Have a Happy & Healthy Turkey Day!


http://www.fsis.usda.gov/wps/portal/fsis/topics/food-safety-education/get-answers/food-safety-fact-sheets/poultry-preparation/lets-talk-turkey/CT_Index



Healthy Holidays On-The-Go Author: Anna Dean, MS, RD, LD, CTTS Traveling for the holidays sounds great, in theory. Your house stays clean, you get to dress up for a different climate, and get away for a few days. Then you arrive at your destination and are inundated with desserts, cocktails, eating out, and limited exercise. Here are some tips from a Clinical Health Consultant road warrior herself on how to stay healthy when traveling for the holidays:

Pack a cooler! Jody Drange, RD has some great travel ideas in her Heart Healthy Road Trip

Snacks. Some TSA approved snacks include fruit, nuts, avocado, whole grain crackers, and veggie

sticks.

Know Before You Go. Use apps like Gate Guru, Healthy Dining Finder, and Find Me Gluten Free

to plan ahead for what is at your destination.

Exercise using your body weight like push ups or sit ups in Corey Reed’s post Pack Healthy

Behaviors This Labor Day Weekend! and Ashley Guerieri’s post about Work It Out… Inside.

Explore. Check out exercise opportunities in advance such as a local fun run or charity race as a

way to warm up and take in the scenery.

Overcome food pushers by offering to prepare dinner one night as a thank you for hosting or

discuss your health and wellness goals with your host prior to your trip.

“Holidays bring on the time of year that rings of cheer, family and friends, and occasionally a few food pushers with a side of tighter clothes.”

http://info.hdlabinc.com/bid/307996/Heart-Healthy-Road-Trip-Snacks

http://info.hdlabinc.com/bid/307996/Heart-Healthy-Road-Trip-Snacks

http://gateguruapp.com/

http://www.healthydiningfinder.com/

http://www.findmeglutenfree.com/

http://info.hdlabinc.com/bid/312970/Pack-Healthy-Behaviors-This-Labor-Day-Weekend

http://info.hdlabinc.com/bid/312970/Pack-Healthy-Behaviors-This-Labor-Day-Weekend

http://info.hdlabinc.com/bid/308247/Work-It-Out-Inside



To keep your waist line this holiday season remember: Conversation has no calories When the holiday season comes to mind, what do you think of? Turkey, mashed potatoes, pie, and cookies maybe? What if the holiday season doesn’t always have to be associated with food but instead focused on the activities you can enjoy with family and friends?

If you are trying to focus on your waistline this holiday season and prevent weight gain, remember: conversation has no calories! See below for your Clinical Health Consultant tips to put the focus on your relationships with friends and family and less on eating large amounts of food.

Watch your favorite holiday movie! Elf anyone?! (HDL Inc. tip: skip the high calorie popcorn and treats; opt for a hot herbal tea instead.)

Make it musical! Play your favorite music, dance around the house, or have your family/friends bring over their instruments and create a family band in your very own living room.

Game night! For the competitive ones, challenge a friend or family member to a card game or game board like Monopoly. For those who just want to have fun, try something silly like charades or Apples or Apples.

Work it out…outside! Go outside play a sport or turn on your favorite gaming system and play an indoor sport!

Table Topics cards. At times it can be a challenge to come up with topics to discuss with family. Get inspired by checking out TableTopics and the variety of options they have for family, dinner parties, foodies, couples, teens, and more.

http://www.tabletopics.com/Sample-Questions



Holiday Party Survival Tips! Author: Anna Dean, MS, RD, LD, CDE, CTTS

By this time of year, we are sure that your calendar is packed with cocktail parties, work gatherings, and get-togethers with family or friends. With all these social obligations, it gets harder to make healthy choices but there are ways to overcome the temptations!

Be Social! Engage in conversation between bites and beverages. Delaying your food consumption to 20 minutes or longer will help increase your satiety. Learn other mindful eating tips in Brittany Chin’s Overcoming Mindless Eating post.

Set yourself up for success. Always be sure to choose a small plate to place food on so you don’t find yourself inevitably eating larger portions.

Practice your geography. Position yourself away from the bar and food table. Chances are you will make fewer trips for food and beverage refills if you are farther away.

Find some variety. Choose small portions of several items rather than larger portions of a few dishes (unless you are loading up on veggies).

Hydrate hydrate hydrate. Holiday parties often mean holiday drinks. Alternate each alcoholic beverage with a glass of water to keep the empty calories down. Additionally, the extra steps to the bathroom will rack up some extra physical activity. Hosting? Check out our low calorie cocktail’s blog post for recipes.

http://blog.hdlabinc.com/post/69792355677/breaking-the-cycle-overcoming-mindless-eating

http://blog.hdlabinc.com/post/69792355677/breaking-the-cycle-overcoming-mindless-eating

http://blog.hdlabinc.com/post/68811221117/low-calorie-summer-cocktails



Healthy Holiday Party Trick #8

20 minutes of caroling will burn 45 calories (150 lb. person), not including the walking from house to house.



Take Early Morning Walks…



Healthy Holiday Party Trick #2



It’s Holiday, Not a Holiweek…



Healthy Holiday Trick #12



New Year’s Resolutions that Work! Author: Ashley Guerieri MS, ACSM - CPT, EP-C

A new year is upon us which means the chance to make a New Year’s resolution. Most people aim for a health related resolution, which is great! But how can you be sure to keep it until 2015? One way to ensure your success, is to develop a plan and set SMART goals with your CHC! Here’s what your resolution should include:

Specific – The goal should specifically state what you are trying to accomplish.

Measurable – A goal that can be measured will allow you to determine if you are achieving it. You can evaluate progress along the way.

Attainable – Not too easy, not too challenging. A goal that is too challenging will lead to frustration. Whereas, too easy may not motivate you.

Realistic – The goal is something you are able to work toward at this time in your life.

Timeframe – Allow for realistic time frame to achieve the goal. You may set short term and long term goals.

Social support – Confide in a friend, family member, spouse and tell them your goal, challenges, progress.

Avoid boredom – Every few weeks, reevaluate your goal and adjust. If your goal is to attend 3 exercise classes per week, select a new class to attend.

Create a backup plan – Prepare for instances that arise that may prevent you from achieving your goals!

Happy New Year!



Healthy Holiday Trick #3



Make Your Resolution a Lifestyle Change Author: Heather Frost MS, RD, LDN

If your new year’s resolution is anywhere along the lines of losing weight and eating healthier, then you are one step closer to embarking on a healthy lifestyle change! Forget the fad diets and erase the New Year’s resolution mindset! A “diet” tends to have a start and end date, where as a lifestyle change implies you will work toward your healthy eating and exercise goals daily. There is no end date with a lifestyle change. Strive to work on your goal little by little, and it will become a routine and a part of a new lifestyle. Research has shown lifestyle changes are more effective than diets.

What to do first? Set SMART goals. Make goals that are Specific, Measureable, Attainable, Realistic and Timely. Be sure to write down your SMART goals and put them in a place where you can look at them every day (like the refrigerator or the bathroom mirror). For more tips on how to set a SMART goal,

check out Ashley G’s post on SMART goals.




Keeping it Healthy at your 2014 Super Bowl Party Author: Anna Dean, MS, RD, LD, CTTS U.S. News reported that party-goers consume an average of 1200 calories during the Super Bowl. Avoid busting your waistline by keeping engaged in conversation, watching the show, limiting both your portions and trips to the food table. Follow these Super Bowl Party tips from Health Diagnostic Laboratory, Inc. so you can stay healthy during the game!

1. Be sure to contribute a healthy dish. Serve, or offer to bring, a fruit and veggie tray with healthy

dips like those in HDL, Inc. CHC Naomi May’s video or KALEgate with Melissa Collin’s healthy

recipes. Try this Spicy Popcorn Recipe: Toss 3 cups of popcorn with 1 Tbsp cayenne pepper and 2

Tbsp shredded parmesan cheese.

2. Search for lighter recipes if you are hosting, such as baked versions instead of fried, lighten dips

with yogurt or reduced portions of cheese, and try serving dishes in smaller containers.

3. Plan pre- or post-game activity like a round of touch football or do push-ups along with your

favorite team’s score

4. If you choose to drink alcohol in moderation, opt for lower-cal libations like Michelob Ultra, Bud

55, MGD 64, or a cocktail made with flavored vodka, soda, and a splash of fresh berries.

Remember: alternate each alcoholic beverage with a glass of water

http://www.usnews.com/news/articles/2012/01/31/ready-for-some-football-stats-super-bowl-xlvi-by-the-numbers

http://www.youtube.com/watch?v=dUJ-rBkB1ug&list=PLCiW1btHcHwPyBRsvoOLqQA4rMN1GIN1s





Healthy Snacks for the Big Game



Avoiding the New Year’s Resolution Slump Author: Jill Blewett, MS, RD, LDN, CDE, CTTS Now that we are into February, the excitement of our New Year’s Resolution may have started wearing off. The gym is less packed and some may even be slipping back into their old habits. If this scenario sounds familiar, here are some tips to re-focus your resolutions to achieve your goal:

1. Be realistic. If you want to lose weight, resolve to do it the healthy way and in a realistic

amount ( i.e. 0.5-1 pound per week for women or 1-2 pounds per week for men).

2. Set a specific, measurable goal. Check out our blog post on how to set S.M.A.R.T. resolutions in

2014! Make a plan when you are making your resolutions and be specific so you can keep

yourself accountable.

3. Focus on a couple of goals at a time. Try not to make too many resolutions you won’t be able to

keep track of.

Lifestyle changes are the key to a healthy lifestyle. It takes work and it isn’t easy, but the benefits will be worth it. Remember, one step at a time.




How to Have a Heart Healthy Valentine’s Day Author: Katrina Waters, Dietetic Intern, & Brittany Chin, RD,LD, CTTS The food of focus for Valentine’s always seems to be chocolate, but why not change it up by focusing on other foods with added health benefits? Since February is also heart health month, try fitting some RED foods with heart benefits into your day. These foods are packed with cardio-protective nutrients such as lycopene (decreases the risk of heart disease), vitamin C (reduces inflammation), potassium (aids in blood pressure control), folate (improves arterial elasticity), fiber (helps lower LDL-cholesterol), and other valuable phytonutrients:

Tomatoes: lycopene, vitamin C

Red Bell Peppers: Vitamin C

Strawberries: folate, Vitamin C

Cherries: fiber, Vitamin C, potassium

Red beans: fiber, potassium

Cranberries: Vitamin C, proanthocyanidins (antioxidant)

Remember, Valentine’s Day doesn’t just have to be centered around food. Having a meal only takes up a portion of the day, so here are some ideas for heart healthy activities to help create a memorable Valentine’s:

Go dancing or take a dance lesson

Take a walk or bike ride at sunset

Do some sight-seeing around town

Go ice skating

Try something new: rock-wall climbing, yoga, trampoline park, a local cooking class



Enjoy the Taste of Eating Right: National Nutrition Month 2014 Author: Brittany Chin, RD, LD, CTTS

This year’s theme of the Academy of Nutrition and Dietetics National Nutrition Month ® is “Enjoy the Taste of Eating Right.” To do this, try using your 5 senses!

LISTEN to the sound of a healthy meal such as hearing vegetables and lean meats sizzling in a hot pan. This sound will get you excited for your healthy meal to come.

SMELL the aromatics of your food while you are cooking, serving and eating. Trying using fresh herbs and spices to create an appetizing aroma.

TOUCH your kitchen utensils and prepare your food with your hands. Don’t be afraid to garnish your plate and make it appealing to your family!

SEE the beautiful colors and shapes on your plate. Use the HDL Plate Planner with half of your plate as non-starchy vegetables to increase color, while leaving ¼ for a lean meat and ¼ for a whole grain or starch

TASTE the variety of flavors, textures and temperatures in your meal. Start with a side salad for a crunchy cool temperature, followed by your hot dish complete with crunchy and soft foods.

Want to involve the whole family? Check out our HDL Kids in the Kitchen blog post and see how your kids can get involved in using all 5 senses during mealtime too!

http://www.eatright.org/





It’s Easy Being Green! Author: Erin Shealy, Dietetic Intern and Brittany Chin, RD, LD, CTTS When it comes to getting five servings of vegetables a day, variety can often become an obstacle to keeping meals fresh and appetizing. Fortunately, when spring is in the air, variety among vegetables is plentiful! Here are a few GREEN vegetables for you to try in March in celebration of St. Patrick’s Day. Health Diagnostic Laboratory, Inc. challenges you to eat at least ONE green vegetable per day for the month of March!

Spinach

Mustard Greens

Lettuce

Kale

Fava beans

Collards

Chard

Brussel Sprouts

Arugula

Asparagus

Bok choy

Broccoli

Herbs, such as Parsley and Mint

Try a fun St. Patrick’s Day Run this year by, checking out Running in the USA’s website to find a race near you: http://www.runningintheusa.com/Race/StPatrick.asp

http://www.runningintheusa.com/Race/StPatrick.asp



Munchie Maddness Author: Jody Drange, RD Bring on the school spirit and paint those faces…March Madness is here! So don’t get called for a foul this month by letting those munchies add up and get yourself benched. Keep your head in the game and stay focused! The game plan to help you get to the ‘Final Four’ this March:

Get back to the basics: eat whole foods such as homemade snacks, fresh fruits and vegetables.

It’s all about moderation: whether it’s alcohol or food, keep your portions small.

Stay hydrated! At times we can misread signals for thirst with hunger; this leads to eating when

we are not hungry and weight gain.

Don’t get sidelined: make sure that you are keeping up with the fast-break offense by making

your exercise routine a priority.

Meeting your 2014 health goals is not about perfection, but about keeping your playbook full of healthy alternatives and using them often. Remember that there is always room for 1 or 2 turnovers, but not too many or they will cost you the game!



A Healthy Cinco de Mayo Author: Cat Simmons, MS, RD, CSSD, CDE

Cinco de Mayo is a great chance to celebrate Mexican culture, cuisine and of course, margaritas. But did you know that the average margarita can range from 500-800 calories per drink? Additionally, many commercial margarita mixes use high fructose corn syrup, artificial coloring, and can sometimes contain gluten as an additive. Celebrate responsibly with our lower calorie and real-fruit recipe below:

*The HDL Inc. Clinical Health Consultants recommend drinking alcohol in moderation. This means no more than two drinks per day for men and no more than one drink per day for women.



3 Essentials for Storm Preparedness: Food Box, Tool Box & Go Bag Author: Julie Overton, MS, RD, LD We want everyone to stay safe and healthy as storm Arthur winds up the east coast. Prepare now before hunkering down! Your essentials are water, food and first aid. Food Box:

Canned tuna, salmon, chicken, smoked oysters, sardines; meat jerky

Fruit cups, dried fruit, canned beans

Whole grain crackers, nuts, nut butters, energy bars

Instant coffee, canned evaporated milk, baby formula, pet food

Paper plates, bowls, plastic cutlery, mug, paper towels, manual can opener, flashlight

Prepare a separate Tool Box for tools/first aid : Tool Box – hand sanitizer, water, gauze, medical tape, Ace bandage, dust mask, duct tape, 6-in-1 tool, scissors, leather gloves, trash bags, flash light, batteries, pen, paper, Insurance cards (health, homeowners). Your Go Bag is for immediate evacuation and survival basics. Wear boots or sturdy sneakers if you have to evacuate the home. Go Bag - 2 pairs of socks, cap/visor, sunscreen, keys, medication, water, food (energy bars, nuts, dried fruit), toothbrush, toothpaste, rubber bands, trash bags, matches, permanent marker, paper, pen, tissues, baby wipes, Copies of: house deed, Insurance cards (health, homeowners), driver’s license, Social Security, recent pictures of family members and pets; phone charger, phone, flashlight, batteries, cash.



5 Tips for Guiltless Tailgating Author: Kelly Patrick, RD, & Caroline Brantley, Dietetic Intern This fall many of us will spend our time on the weekends rooting for our favorite pro or college football team. Tailgating for the big game is exciting, but it can also be a very stressful situation for those trying to meet their health and wellness goals. Top 5 tips to keep you eating healthy while rooting for your favorite team!

1. Eat from a plate instead of grazing. This helps you keep track

of how much you have eaten.

2. Eat beforehand. Consuming something high in fiber and

protein will keep you full and make the unhealthy foods less

appealing.

3. Focus on lean meats such as shrimp, chicken and turkey. Limit

ribs, hot dogs and cheeseburgers.

4. If choosing alcoholic beverages opt for a light beer, wine

spritzer, “skinny” or low cal cocktail in moderation. Alcohol can

quickly pack on calories so avoid sugary mixers, margaritas,

and heavy beers

5. Bring a healthy dish to ensure a nutritious option is accessible.


http://blog.hdlabinc.com/post/84844711141/a-healthy-cinco-de-mayo





Cheers to International Coffee Day! Author: Dawn Heeke, RD, LD Today we are celebrating the aroma, wide variety of flavors, warmth, and energy boosts of coffee! In addition, coffee beans contain anti-oxidants, offering coffee lovers possible health benefits. Some studies suggest that drinking coffee daily may lower risk of heart disease, Type 2 Diabetes, and certain cancers. However; before we go for the six large cups per day, we need to be aware that there is not enough clinical evidence to prove these potential health benefits. For now, we encouraged you to “Sip Responsibly”. Caffeine is a central nervous system stimulant that can cause unpleasant side effects or can be potentially harmful. It is safest to talk with your doctor or pharmacist as to any caffeine limitations you may have. “Sip Responsibly” Tips: 1. If you suffer from high blood pressure, anxiety, headaches, stomach problems, reflux, irregular heart- beats, or insomnia you may be drinking too much caffeine. 2. Pregnant, breast feeding woman, and adolescents should restrict caffeine. Children should avoid all caffeine. 3. Check to make sure your medications mix well with caffeine-some do not. 4. Most experts agree that 200-400 mg of caffeine per day is safe for healthy adults that do not experience negative side effects. An 8 ounce cup of coffee can have approximately 80-160 mg of caffeine or more. 5. Be mindful of hidden calories, fat, or added sugars in your coffee. A 12 ounce specialty coffee with whipped cream can easily have 300 calories, 13 grams of fat, and 11 teaspoons of sugar or more.



Turkey Thawing 101 Author: Sarah Lewis, RD, LD, MDA, & Brittany Chin, RD, LD What Size Turkey Should I Buy? Butterball Turkey recommends about two pounds of turkey per person. For example, if you are having eight people over for Thanksgiving dinner, you will want to look for a turkey that is about 16 pounds. Fresh or Frozen? Fresh and frozen turkeys have the same amount of calories, protein, fat and other vitamins and minerals. Just remember, a frozen turkey must be thawed properly hours or days before cooking: Thawing in the Refrigerator:

Allow one day to thaw for every 4 pounds of turkey. A 16 pound turkey would take 4 days to

thaw in your refrigerator (start on 11/23).

Be sure to place the turkey breast side up in a large bowl or dish on the bottom shelf of your

refrigerator, away from ready to eat foods, to catch the turkey juices as it thaws.

Didn’t remember to take the turkey out of the freezer ahead of time? Try thawing in cold water. Thawing In Cold Water:

Place the turkey breast side down in a large bowl of dish with enough cold water to cover the

turkey completely. Change the cold water every 30 minutes for the complete thawing time.

Estimated thawing time is 30 minutes per pound. For example, a 16 pound turkey would take 8

hours to defrost in cold water.

HDL Inc. Clinical Health Consultant Tip: DO NOT thaw your turkey on the counter or in the sink at room temperature. Thawing at room temperature puts your turkey at risk for growing bacteria and increases risk of getting your guests sick (and risk not hosting next year’s holiday!) For other healthy Thanksgiving tips, check out our blog post To Stuff or Not to Stuff: That is the Question.

http://www.butterball.com/how-tos

http://bit.ly/foodsafetyHDL

http://blog.hdlabinc.com/post/68164404149/to-stuff-or-not-to-stuff-that-is-the-question



Get Active With Friends & Family This Holiday Season Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

Each year, I receive invitations from old friends for various activities during the holidays. Whether it is a game of flag football or an alumni soccer game, there is always something to keep us active. My sister and I also run “the fun loop” (super hilly) or across the Golden Gate Bridge the morning of the holiday we spend together. If you don’t have any traditions like these during your holiday gatherings, get started this year! Depending on where you live, you can get your family and friends together for a game of flag football, soccer, or Ultimate Frisbee at your local field or park. Before food preparation and meal time, you can even encourage everyone to go for a walk. It just takes one person to start a new healthy tradition. Be that person.

http://blog.hdlabinc.com/post/68393036692/clinical-health-consultant-jill-blewett-ms-rd-on

http://blog.hdlabinc.com/post/67502768871/start-a-new-tradition-this-holiday-season



7 Tips for a Healthy Holiday Season Author: Brittany L. Chin, RD, LD, CTTS The holidays create a difficult environment to finish off your 2014 health goals. Enjoy the 2014 holiday season by utilizing my top 7 holiday health tips and finish 2014 with a bang!

1. Take 3 minutes every day. Take 3 minutes every day just for you. Try writing in a journal,

meditating, stretching, listening to calming music or reading.

2. Make time for family meals. With several activities happening during the holidays, it becomes

almost too easy to dine out. Plan for healthy family meal time at home whenever possible.

3. Plan your snacks. Avoid going more than 3-4 hours without eating. Opt for a healthy carb +

protein snack.

4. Schedule your exercise. As our schedules fill up this month, it is harder to find time to exercise.

Schedule your exercise in your appointment book and reschedule if something comes up.

5. Don’t try to lose 5 pounds. The holidays can be a hard time to lose weight, as many schedules

are interrupted by parties and events. Try to maintain, not gain, during the holidays.

6. Get 6-8 hours of sleep. A lack of sleep can weaken your immunity and increase your chronic

disease risk. Set a bedtime, and stick to it.

7. Do less, enjoy more. You may find yourself overdoing it during the holidays. Choose 1-3 holiday

activities per week (work holiday party, shop at the mall, write cards) and say “no” to the rest.

http://blog.hdlabinc.com/post/68262087109/healthy-holidays-on-the-go

http://blog.hdlabinc.com/post/96012500581/get-back-to-family-dinners




http://blog.hdlabinc.com/post/97748053621/webinar-registration-open

http://blog.hdlabinc.com/post/69806349659/sleep-for-your-health-series-2-sleep-like-a-baby

http://blog.hdlabinc.com/post/68999254428/8-tips-to-get-to-sleep-fast




Calories in Your Favorite Holiday Drinks



Healthy Stocking Stuffers for the Foodie Author: Brittany L. Chin, RD, LD, CTTS Whether you are making a stocking for a child, a friend, or a significant other, make it healthy with these ideas from our HDL, Inc. Clinical Health Consultants! HDL Inc. Healthy Stocking Stuffers

1. Fun-shaped ice packs

2. A paring knife

3. Mini-stovetop espresso maker

4. Hand-held spiralizer

5. Milk frother

6. Tea bags

7. A large bag of nuts (almonds, pecans, or walnuts)

8. Dried fruit

9. Dried herbs and spices

10. Herb scissors




Health Holiday Wish List from the HDL Inc. Clinical Health Consultants Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

We asked the Clinical Health Consultants at Health Diagnostic Laboratory, Inc. what was on their wish list this holiday season.

The health- and fitness-conscious team came up with a variety of items to inspire your gift-giving this year!



Healthy Travel Tips



Planning for a Healthy Summer Vacation Author: Jody Drange, RD When most people go on vacation, they take it as a time to “vacation” from everything – including eating healthy and exercising. Although it is important for you to enjoy the food you eat on vacation, it’s not worth gaining back all the hard work you did to get to your healthy weight.

See below for some of Health Diagnostics Laboratory, Inc., Clinical Health Consultants’ healthy travel tips! Healthy Dining Out Tips:

Order items that are steamed, baked or grilled Avoid breaded, fried, glazed, and cream or

butter sauces Use the Plate Planner: ½ plate vegetables ¼ grain/starch ¼ lean protein (white meat chicken, turkey or

fishAvoid added sugar drinks Avoid added sugar drinks Ask to have your meal prepared a certain way –

less sodium, steamed, etc.

Travel & Exercise Tips:

Walk early in the morning to enjoy the sunrise Hike with the family Swim in the ocean Run on the beach Exercise in the hotel gym If time is tight try “The Scientific 7 Minute

Workout” from the New York Times. Find a partner to keep you accountable

Use SMART goals to take time to plan your overall health goals to help you to come up with short-term goals. (Specific, Measureable, Attainable, Realistic, Timely)

Example: I will maintain my current weight by using the plate planner, pack healthy snacks, and exercising at least 30 minutes, 4 days over the course of my 2-week vacation. Try these helpful smart phone apps that can give you a daily plan for exercise when on vacation:

Workout Trainer by Skimble

Nike Training Club

My Fitness Pal

Map My Run

Fitness Class

Think about how good you will feel knowing that you didn’t gain any weight on vacation and you can pick up your weight loss goals when you return home. Happy Vacationing!


http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/?_r=0

https://www.skimble.com/

http://www.nike.com/us/en_us/c/womens-training/apps/nike-training-club

http://www.myfitnesspal.com/

http://www.mapmyrun.com/

http://www.fitnessbuilder.com/fitnessclass



Heart Healthy Road Trip Snacks Author: Jody Drange, RD

Planning a road trip this summer? Don’t let your health get re-routed along the way. Jody Drange, RD, Health Diagnostic Laboratory, Inc., Clinical Health Consultant, shares some fantastic tips on how to pack for your travels!

Be food safe! pack perishable food directly from the refrigerator or freezer into a cooler.

Some non-perishable items you can simply pack in a bag are: nuts, fruits, vegetables, certain crackers, beef jerky, and whole grain bread products.

Healthy Travel Cooler Ideas:

Plain Greek yogurt with berries and 1-2 tablespoons low-sugar granola Vegetables with 2 tablespoons hummus or dressing Cut up celery sticks and place them in a ¾ empty jar of peanut butter with no added oils or sugars Fresh fruit Raw nuts or homemade granola mix bar String or snack cheeses Whole grain bread with natural peanut butter with no added oils or sugars Mix a can of chicken with mayonnaise or plain Greek yogurt, a diced Granny Smith apple, a small handful

of raisins, and a dash of black pepper; serve in a whole wheat pita.

Healthy Travel Beverages:

When traveling you always want to remember to bring plenty of water for hydration. Water also helps with hunger and helps limit calories from other sugar-sweetened beverages.






5 Ways to Pack Healthy Behavior This Labor Day Weekend! Author: Corey Reed, MS

Tip #1: Legs are made for walkin’

Many enjoy going to beautiful places and beaches on Labor Day Weekend. Welcome to your new gym. Walking can be a great way to continue your body in motion, and can be enjoyed with the whole family early in the morning or as the sun goes down to avoid extreme heat. Check out Health Diagnostic Laboratory, Inc. Clinical Health Consultant, Brittany Chin’s, Tips to Prevent Heat Stroke and Heat Exhaustion.

Tip #2: Bust a Move

Schedule active games with your family and friends! Include games such as twister, have short relay races, play bocce, anything to make your trip fun and keep you moving. Also try scheduling activities that are more active, for example: hiking, water sports, biking, site-seeing tours, dance party…play hard!

Tip #3: Bring your portable “gym”

Often times we don’t have exercise equipment while we are on the road. Try using your own body weight for pushups, body weight squats, or bring some simple exercise bands. Body weight exercises keep muscles toned and can also strengthen bones and joints.

Tip #4: Healthy Snacking

When vacationing, it can be easy to halt any progress that may have been made in recent months. Check out “Heart Healthy Road Trip Snacks” by HDL, Inc. Clinical Health Consultant, Jody Drange as well as Sara Olague’s blog on Low Calorie Summer Cocktails.

Tip #5: Say hello to my friend Drate…..”Hi, Drate”!

Don’t forget to hydrate with water (especially hot weather vacations)! If plain water is not exciting enough for you, spruce it up with a splash of lemon or crystal light mixes to please your palate!

http://blog.hdlabinc.com/post/69001132920/5-ways-to-pack-healthy-behavior-this-labor-day



http://blog.hdlabinc.com/post/68198257120/tips-to-prevent-heat-stroke-and-heat-exhaustion

http://blog.hdlabinc.com/post/68198257120/tips-to-prevent-heat-stroke-and-heat-exhaustion





Healthy Holiday Travels Author: Jody Drange, RD Are you planning on a trip this holiday season? Here is what you need to know to make your trip happy and healthy.

What you can bring in your personal item or carry on:

Sandwich wrapped in plastic wrap or sealed in a zip-lock bag: A Natural Peanut Butter and 100% whole fruit jam sandwich is great as it doesn’t need to be refrigerated.

Empty water bottle or camelbak: you can fill it up once through security!

Whole fruit: apple, banana, pear, peach, grapes (in a zip-lock or small plastic container Vegetables: baby carrots, broccoli, cherry tomatoes, and snap peas. Meal or snack bars: make sure to choose one with a short list of ingredients and no added sugar

(#myhdl tip: try KIND bars) TrailMmix (nut and fruit based, no candy) Whole wheat crackers (in a small plastic bag or plastic container)

What you cannot bring in your carry on:

Beverages: you’ll have to buy these once through the gate. Fast Food Jell-o Pudding Yogurt Gel sport supplements: you’ll need to pack those in your checked baggage.

http://blog.hdlabinc.com/post/70910235332/healthy-holiday-travels



Be a Healthy Road Warrior Work travel usually involves dinners out, late nights (and all that entails), and little exercise beyond walking from conference hall to conference hall. So when you’re traveling for work, don’t let your health get re-routed along the way. So how can you more healthily prepare for your travels?

When you hit the ground, use the Yelp or Maps app to seek out a corner bodega or grocery store for healthy snacks to pack in your bag. Some non-perishable items to keep you full throughout the day, without caving in and buying convention center pizza: nuts, fruits, granola bars, vegetables, certain crackers, beef jerky, and whole grain bread products. If you have a small cooler, you can get even more creative:

Plain Greek yogurt with berries and 1-2 tablespoons low-sugar granola Vegetables with 2 tablespoons hummus or olive oil based dressing Cut up celery sticks and place them in a ¾ empty jar of peanut butter String or snack cheeses Whole grain bread with natural peanut butter (no oils or sugar)

A note on water:

When traveling you always want to remember to bring plenty of water for hydration. Water also helps with hunger and helps limit calories from other sugar-sweetened beverages.

Travel safe and healthy, road warriors!

http://blog.hdlabinc.com/post/88563788591/be-a-healthy-road-warrior

http://blog.hdlabinc.com/post/68195630868/dont-get-beat-by-the-summer-heat-hdl-inc



Behavior Change



Make Substitutions. Try New Things



Make Smart Goals Author: Brittany Chin, RD, LD, CTTS



Lifelong Resolutions “Motivation is what gets you started. Habit is what keeps you going.” Erase the New Years resolution mindset! Learn how to avoid the thought of starting a diet after a certain date or event. There is no better time than now to make healthy changes! Diet vs. Lifestyle Change

A diet implies that there is a set start and end date for your behavior.

A lifestyle change implies that you will work on your healthy eating/exercise goals everyday,

little by little until it becomes your new lifestyle.

Research has shown lifestyle changes are more effective than diets.

Why is it so hard to have a healthy lifestyle? Unrealistic goals

The convenience of fast food makes it harder to eat healthy

Life stress

Learning something new

Making time for yourself

Lack of support



Why One Day of Healthy Behaviors Just Isn’t Enough Author: Sarah Lewis, MDA, RD, LD Have you ever undertaken a healthy lifestyle change and been disappointed that you did not see the results in the timeframe you wanted? There are a couple of reasons why this happens:

1. Your goals are unrealistic. Most people come into a new workout or diet plan thinking the

pounds will melt off in a matter of weeks. Not true. Body fat happens over days, weeks, and

months - not in one day or overnight. Eating a salad for lunch doesn’t negate or cancel out a

heaping of pasta at dinner. This brings me to the next reason:

2. Your actions are not consistent. Most hormonal processes that affect your body’s ability to lose

stored fat fluctuate over days, weeks, and months. It will take weeks, for instance, to notice a

big difference in your body’s insulin sensitivity (how readily your cells will respond to insulin and

take blood sugar out of your blood).

3. Be Patient. A healthy body takes time.The average lifespan of a cell in your body will range from

a few days to a few months. Those cells are built out of what you put into your body. Right now,

you are made of everything you’ve eaten for roughly the last 3 months. It will take about 3 more

months of clean eating and exercise to replace unhealthy cells with healthy, supercharged ones.

Don’t give up!



Treat Yourself with Things Other Than Food



Don’t Let Eating Healthy Break your Bank

Author: Anna Dean, MS, RD, LD, CDE, CTTS Eating healthy doesn’t always have to break the bank. Check out our Clinical Health Consultant tips for being a smarter shopper to keep your waistline trim and your wallet full!

Buy in season. Learning about local, seasonal foods is just a click away. The more seasonal you

shop, the cheaper the items will be. Rely on frozen produce in the off months to boost your

intake of healthy fruit and vegetables.

Be a smart chef. Cook at home using tools like a crock pot that will help tenderize less expensive

cuts of meat. Also, prepare large batches and freeze small portions for meals on the go. You can

even repurpose your leftovers for new dishes with less waste.

Stock up. Take advantage of sales for non-perishables like whole grains, dried beans, nut

butters, frozen produce or proteins. You’ll then have extra supplies on hand for meatless meals,

which tend to be less expensive per serving.

Cut back on the extras. Sodas, sports drinks, prepared coffee drinks, and sweets all add up at

the checkout. Remember there isn’t an extra charge for tap water!

http://search.ams.usda.gov/farmersmarkets/



Living with Vitality: Avoiding the Mid-Year Slump Author: Brittany Chin, RD, LD, CTTS Welcome to July! It’s the middle of summer and half way through the year. With only 24 weeks left in the 2014 year, how are you doing with your 2014 New Years Resolution? Need a mid-year boost to help you live a more joyful life and achieve your goals? According to The Happiness Project, the 12 secrets to Joyful Living include:

1. Vitality

2. Marriage/Relationships

3. Work

4. Parenthood

5. Leisure

6. Friendship

7. Money

8. Eternity

9. Books

10. Mindfulness

11. Attitude

12. Happiness

http://blog.hdlabinc.com/post/73232745886/lifelong-resolutions

http://www.gretchenrubin.com/



One-Word Sabotage: “Only” Author: Stacie Wheatley, MA, RD, LD One word might be sabotaging your goals during your quest for health in 2015. Here are 3 reasons the word “only” should be eliminated from your vocabulary this year. CALORIES – “But I only ate 900 calories today.” Less isn’t always more, and quality counts. Too many calories from carbohydrates can promote high insulin levels, which sabotages your weight loss. Instead of focusing on calories, focus on their source. Notice more carbs than lean protein or healthy fat? Try balancing your carbs, proteins and fats. PHYSICAL ACTIVITY – “I only worked out twice this week.” Beating yourself up can sabotage self-efficacy and self-esteem. Take a step back and reevaluate your goals – if you can’t go more often, make the most of your workouts by increasing intensity or duration. MINIMIZING – “But I only eat that once a week.” Candy, sweets, fast food, sugar-sweetened beverages… does each show up “only” once? Try this: Make a list of the foods you need to moderate. Each time you indulge in one, write the date next to it. At the end of one week, how many times were these foods eaten? Was it more than you thought? Next week, reduce these or even cut them in half.


http://bit.ly/diabetesriskHDL

http://bit.ly/diabetesriskHDL





4 Tips for “Slo-Motivation”

Author: Stacie Wheatley, MA, RD, LD With all of the activities and stress the holidays bring, it can be hard to get motivated to improve your health. Here are 4 easy ways to help get you excited about your new healthy lifestyle this season. #1 INSPIRE & SEEK INSPIRATION Pick up a new magazine or book on health or wellness. Spend a few minutes studying your favorite athlete, coach, or motivational speaker on social media or with an internet search engine. Try turning your focus outward and encouraging someone else who is struggling. Are you a parent or role model for someone? Do it for them. #2 KEEP IT IN SIGHT AND IN MIND “Out of sight, out of mind?” Put out subtle reminders for yourself to pursue your goals. Try keeping your gym bag and tennis shoes visible, or set out your gym clothes the night before. #3 GET YOUR GROOVE ON! Turn off the news and turn up the tunes! Buy a new album, create a new playlist for your iPod, or try a new station on Pandora #4 MAKE A MOTIVATING MANTRA Find a short statement or slogan that inspires you. Make it your screensaver or tape it to your mirror. Example: “I am stronger than I think.” “I am only one workout away from a good mood.” Did you feel that? That’s your motivation picking back up. Now get out there and accomplish your goals!

http://blog.hdlabinc.com/post/105445364501/listen-burn-the-hdl-inc-holiday-workout



Don’t Psych Yourself Out: Cognitive Distortions that Sabotage Your Goals

Author: Stacie Wheatley, MA, RD, LD Having an “always or never” mindset when approaching your health goals can create inner language that is finite, definitive, and self-defeating. Here are 3 examples of how we can psych ourselves out before we get started: 1. Catastrophizing: Over-exaggerating, or putting up barriers before they exist.

Examples: “I can’t. It’s too expensive and I don’t have time.”

What it means: This behavior predicts negative outcomes and leaves us closed-minded to

alternatives.

How to re-frame your mindset: What if you’re wrong? What evidence is there for positive

outcomes?

2.Minimizing: This is like wearing binoculars backwards. We shrink the actual importance of things Examples: “I only lost 5 pounds.”

What it means: This behavior is very self-defeating and can hurt your willingness to try to meet

your goals.

How to reframe your mindset: Maybe it’s not what you had hoped for, but it is a step in the

right direction. Accept it as progress and commit to 5 more.

3. Assumption/ Mind-reading: Assuming a negative outcome before attempting an action. Examples: “I have to lose weight before I join a gym. Everybody will think I’m fat.”

What it means: You are assuming things that may not be true out of fear.

How to reframe your mindset: Consider all of the pros and cons of an action. For example,

joining a gym can assist in reducing blood sugar and weight

http://bit.ly/onlyHDL

http://blog.hdlabinc.com/post/70305394163/time-crunch-organize-your-health-through-better-time





Maybe it’s Not What You’re Eating Author: Stacie Wheatley, MA, RD, LD If I asked you, “How do you eat?”, would you answer …“with a fork”? What if how you eat is as important as what you eat? If you are struggling with weight management, consider the following:

1. WHEN: Contrary to popular belief, skipping meals doesn’t necessarily create a negative caloric

balance or promote weight loss. Fasting for long periods can actually slow your metabolism,

reducing calories burned at rest. Aim to eat every 3-4 hours and include protein and/or healthy

fats. (Ex: apple slices and 2 tablespoons natural peanut butter.)

2. WHERE: Eat in “eating places” only. The couch, recliner, bedroom, and the car are not “eating

places.” Limit yourself to eating seated at a table or in the kitchen only. This will make your

choices more deliberate and reduce the chance you will overeat.

3. WHY: Is the hunger real or emotional? Try rating your hunger on a scale of 1-10, if it is 6 or less

try drinking a glass of water instead. Often times we misinterpret thirst cues as hunger.

4. DISTRACTIONS: Avoid eating in front of the TV, with your smart phone in your hand, or in front

of the computer. Limiting distractions will help you eat more mindfully so you will be able to

recognize fullness cues earlier.

http://blog.hdlabinc.com/post/104332385196/fuel-up-and-gain-more-energy



http://bit.ly/mindlesseatingHDL

http://bit.ly/hungerHDL



Stress Relief



8 Tips to Get to Sleep Fast Author: Jessica Roberts, MS, RD, CES, CD

1. Have a routine. Be sure to go to bed at a reasonable time, preferably 8 hours prior to the time you need to wake. Don’t forget to set an alarm! Having a bedtime and wake time can help get your body into a sleeping regime and keep you healthier.

2. Don’t exercise two hours before bed. Naturally at night our body reduces its temperature to help prepare for a good night’s sleep. Exercise increases body temperature, therefore making it hard to fall asleep directly after exercise. Try exercising in the morning, on your lunch break or right after work.

3. Keep it cool. The optimal temperature for sleeping is between 65 – 68 degrees. Try to be sure your room is at least below 70 degrees. In the summer months, try adding a ceiling fan to your bedroom to keep temperatures cool.

4. Watch the coffee. Avoid drinking caffeine (black tea, coffee, energy drinks) after 12pm. Caffeine tends to keep us awake, and in the second half of your day you want to focus on winding down to be able to sleep at night.

5. Watch the screen time. Increased screen time before bed whether through watching TV, playing on your iPhone or computer could disrupt proper hormone function. Try reading a book or magazine instead, to assure a better night’s sleep.

6. A handful of unsalted nuts. Try a handful of nuts a 2-3 hours before bedtime. Thetryptophan in nuts can help bring on sleep, while also providing healthy fats that protect your heart.

7. Need complete darkness? Blackout curtains and/or a sleep mask can be a great way to get rid of visual distractions and ease your body and mind into a peaceful night of sleep.

8. Get a partner! You are more likely to be successful with a new bedtime routine if your roommate or significant other is supportive and participating in these sleeping habits with you.

http://en.wikipedia.org/wiki/Tryptophan

http://www.tempurpedic.com/TEMPUR-Travel-Collection/Tempur-Pedic-SleepMask.asp



Sleep for Your Health Series Author: Jessica Roberts, MS, RD, CES, CD

Have you been trying to making lifestyle changes and frustrated with the lack of results? Do you have that last 5 pounds to lose and feel like you’ve tried everything, but cannot seem to lose it?

The possible culprit: Sleeping habits.

How often do you have trouble falling sleep? According to a study

published by the Academy of Nutrition and Dietetics in 2012, getting less

than six hours of sleep per night can disrupt your hormones associated

with appetite, including ghrelin and leptin. An imbalance of these hormones can influence your appetite during the course of the day and perhaps even lead to weight gain, causing you to lose sight of your healthy

lifestyle goals. Check out these tips from our Health Diagnostic

Laboratory, Inc. Clinical Health Consultants to ensure your sleep isn’t affecting your weight.



The Hunger Scale

Author: Jody Drange, RD

Using the scale before you eat:

If you identify that you are between a 3 and 4 then it’s time to have a snack or meal.

If you wait too long and are between 0-2 ,we tend to be overly hungry and forget about our healthy eating habits and go for high fat and high sugar foods.

If you are identifying that you are not hungry, between 5-7, then it’s time to turn to other activities to avoid mindless eating.

Using the scale after you eat:

If you identify that you are between a 7 and an 8, you have eaten the perfect amount of food for your body.

If you find you are at a 5 or a 6, you might want to plan for a healthy snack in about 2 hours

If you are at a 9 or a 10, think back to what your number was before you ate. If you were at a 0-3, then next time try and grab a snack before you get to this point so you don’t over eat!

If you still feel like you want to eat but are not physically hungry, find activities such as: taking a walk, planning your fantasy football team trade, playing a game with family members, a book, plant flowers, rake the lawn, or listen to relaxing music.



Emotional Hunger vs. Physical Hunger: What kind is yours? Author: Jody Drange, RD

With school starting and the holidays just around the corner, it’s beginning to look a lot like the busiest time of the year. During this time of year, it’s important to have a plan when potential stress hits. Many people handles stress differently, but for many of us, emotional eating is involved.

What is Emotional Eating?

It is a way of eating to manage emotions such as: stress, anger, fear, boredom, sadness, loneliness, celebration, joy, and love. The important thing to remember when under stress is the difference between emotional hunger and physical hunger. Below are some ways to differentiate the two.

Qualities of Emotional Hunger:

It comes on suddenly.

You crave high fat and high sugar foods such as pizza or ice cream.

It feels like you must have this food immediately.

You eat even when you are full.

After you are done eating, you feel guilty.

Qualities of Physical Hunger

It occurs gradually.

You are open to different food options, not just familiar comfort foods.

You feel like you can wait a little longer to eat, it doesn’t have to happen right now.

You stop eating when you are full.

You feel pleased with your food choice and your satiety.

The key to avoid emotional eating is what the Clinical Health Consultants refer to as mindful eating. With mindful eating, you will begin to recognize your body’s hunger and your fullness as well as learn alternative methods to manage your emotions other than food.

Check out the Hunger Scale to gauge your hunger before and after you eat!



Breaking the Cycle: Overcoming Mindless Eating

Author: Brittany Chin, RD, LD, CTTS

Mindless Eating is when we allow social situations, emotions or labels to distract us. For example, eating an entire bag of pretzels while watching your favorite TV show, even though they may be stale. Does this ever happen to you? Think if you could control your mindless eating, you might also be able to control your weight?

Ask yourself these questions to help you identify Mindless Eating:

Why are you eating? Is it because you are trying to eat to control your blood sugars, because you are

celebrating an event or because you are sad?

When do you eat? Do you eat when it is meal time only, or do you also eat chips when the game is on? Think to yourself “am I physically or emotionally hungry.” Check out our blog, Emotional Hunger vs. Physical Hunger, for more information.

How do you eat? Do you eat fast, or slow? While at your desk or with the family?

How much do you eat? Do you eat until you are stuffed, or 50% full, 70% full? Try using the hunger and fullness scale created by the authors of Intuitive Eating, Evelyn Tribole, MS, RD and Elyse Resch, MS, RDN, CEDRD, Fiaedp, FADA below to rate your hunger and fullness before and after a meal.

Refer back to the hunger scale to determine how hungry or full you really are!



Relaxation Remedies: How Stress Affects your Health and How to Deal With It Author: Brittany Chin, RD, LD, CTTS

As the holiday season looms, stress is a natural experience for all.

Excessive stress causes your body’s “fight-or-flight reaction” to be constantly switched on. This reaction prompts your adrenal glands to release a surge of hormones, includingadrenaline and cortisol.

Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies.

Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream. It also alters immune system responses and suppresses the digestive system, the reproductive system and growth processes.

This reaction also connects with regions of your brain that control mood, motivation and fear. Unfortunately, if you are constantly under stress during your daily activity, the fight-or-flight reaction stays turned on and can disrupt many of the body’s processes - putting you at high risk for heart disease, sleep problems, digestive problems, depression, obesity and infertility.

If you find yourself under stress, don’t feel discouraged. Here are some great ways to relieve stress:

1. Exercise-It pumps up your endorphins and improves your mood. After a walk, bike ride, game of tennis, etc., you’ll often find that you’ve forgotten the day’s irritations.

2. Meditation- Meditation is a practice of concentrated focus upon a sound, an object, a visual image, a breath or a movement. Meditation increases awareness of the present moment, reduces stress and promotes relaxation. Try meditating in a corner of the room, by simply closing your eyes and focusing on your breath.

3. Deep Breathing-Most people use only the upper third of their lungs during the day and this shallow breathing is generally caused by tension or stress. The blood vessels are more plentiful in the lower lobes of the lungs, and deep breathing to this part of your lungs can promote relaxation.

Try it! Breathe in slowly through your nose for 4 counts and feel your stomach expand. Exhale through your nose or mouth for 4-8 counts. Tighten your stomach muscles to fully release your breath.



Sleep for your Health Series: Sleep Like a Baby

Author: Jessica Roberts, MS, RD, CES, CD Now that we’ve talked about getting to sleep, how can you stay asleep the whole eight hours? Research has shown that getting less than six to eight hours of sleep per night has been linked to:

Weakened immune system

Increased risk for diabetes

Increased risk for obesity

Impaired cognitive ability

Impaired physical function

Increased chance of depression

Optimal sleep benefits range from enhanced memory to lower instances of cancer, heart disease, and diabetes to name a few. But what if you are able to fall asleep, but keep waking up in the middle of the night? Check out our tips below to help keep you sleeping through the night and wake up rested to start the day.

Try to avoid napping during the day. If you need to take a nap make sure it is for no longer than

45 minutes.

Avoid alcohol and caffeine at least four to six hours before bedtime. Yes, alcohol may make it

easier for you to fall asleep, but it is more likely that you will wake up during the night due to a

drop in blood-alcohol levels - not to mention bathroom breaks.



Reduce Holiday Stress




Time Crunch: Organize Your Health Through Better Time Management

Author: Brittany Chin, RD, LD, CTTS

Wondering how to best optimize your health? Try organizing it with time management skills and technology! Lack of time is one of the most common barriers to not reaching our goals. Good time management skills can help you find balance between work, family, personal time and your goals.

Try these recommended CHC Apps to manage your health:

Medications Apps

MyMedSchedule

RxmindMe

Food/Exercise Tracking Apps

HDL Lifestyle Tracker (link to the patient portal)

MyFitnessPal

LoseIt!Fitness Builder

Nutrition Information Apps

The Eatery

Fooducate

Stress Management Apps

Mayo Clinic Meditation

Breathe2Relax



The Stress Connection: Chronic Stress Management to Prevent Heart Disease in Women

Author: Anna Dean, MS, RD, LD, CTTS

Stress is a natural response for women. We miss a meeting, family troubles, busy schedule, you name it. We know stress is bad, but why? Women change both physiologically and behaviorally in response to chronic stress. We experience:

Faster heart rate

Higher blood pressure

Change in our hormones and neurotransmitters, like cortisol and neuropeptide Y, that increase

our likelihood for belly fat and insulin resistance

Less likely to have a good night’s rest or exercise consistently

More likely to gain weight or use tobacco

Increased risk for heart disease

Here are some ways women can tackle chronic stress:

Talk it out. A support group of friends and family, a counselor, or keeping a journal

Develop a plan of attack. Identify stress triggers and make a plan to avoid them or cope.

Take care of yourself. Exercise regularly for a quick mood booster, sleep well, meditate, and

choose healthy foods to keep your body run like a well-oiled machine.

Tip: Take 30 minutes to map out your week. Set a bed time, at least 10-15 minutes of exercise a day, and think about what healthy foods you could include this week.

http://blog.hdlabinc.com/post/69799206844/relaxation-remedies-how-stress-affects-your-health-and



Strive for Less Stress in April - 30 Day Stress Awareness Challenge Author: Heather Frost, MS, RD, LDN

April is national stress awareness month and at HDL we strive to educate patients and clients on ways they can reduce stress in their life each and every day.

This April, two Clinical Health Consultants, Naomi May, MS RD, LD and Heather Frost RD, LDN are teaming up to conduct a 30 day virtual wellness challenge focusing on the importance of stress management. Emotional and mental health are just as important as our physical health, and we want to make sure to include stress relieving measures daily in order to keep us happy and healthy.

Handling our stress in a positive manner will not only boost our energy level and happiness, but will ward off anxiety, disease states and give us the confidence to handle the twists and turns life brings us.

Decreasing clutter, saying positive affirmations to ourselves and making sure we get to bed on time are a few ways to help ourselves become a little more stress free.

Your Clinical Health Consultants can provide you techniques for deep breathing, relaxation tips, meditation videos and cooking demos, all promoting love and care for yourself first.

Search for #loveyourself and #myhdl on Twitter throughout April to see what types of stress relieving techniques our Clinical Health Consultants are sharing with the challenge participants!



Reduce Stress Through The Practice of Yoga Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Namaste. A common statement said in a yoga class, meaning “I bow to you”. The practice of yoga is a mind & body exercise that provides a sense of peace and stress relief for those who practice.

Stress impacts us physically and psychologically. It can result in headaches, stomach aches, tight muscles, depression and difficulty sleeping.

We handle stress through an outlet of behaviors, both healthy and unhealthy. Some of the unhealthy behaviors include smoking, not getting enough exercise and overeating. These behaviors may lead to elevated cholesterol and blood pressure levels. However, if we combat stress through healthy behaviors such as yoga, a healthy diet and consistent exercise, our health can drastically improve.

Harvard Medical School reports that yoga helps to reduce the perceived anxiety and depression, which therefore may improve heart rate, blood pressure, respiration and mood.

Try a yoga class that’s fit for you! A great class for a beginner is hatha yoga, which consists of gentle and slow movements. A more advanced format may be ashtanga and power yoga, which is fast paced and more intense. Yoga classes may be performed outdoors at parks, at a local community center, gyms, studios, and even on paddleboards.



What’s Stress Got to Do with It? Author: Jody Drange, RD, ACSM-HFS Stress affects your mind, body, and actions in many ways, and everyone handles stress a little differently. Living day-to-day with high stress can cause people to adopt poor habits like smoking, inconsistent exercise and unhealthy eating, which happen to be risk factors for cardiovascular disease. Here are a few lifestyle tips from your HDL, Inc. Clinical Health Consultants to help you manage your health and handle stress:

Eat healthy whole foods (think fruits and veggies)

Get Your Recommended 6-8 Hours of Sleep

Exercise most days of the week

Practice Meditation or Deep Breathing

Include people and/or pets in your life

Take time out for hobbies



Dealing With Stress: Facilitating Positive Self-Talk Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

Negative self-talk can put a huge strain on your body and self-esteem. Examples of negative self talk

include, “I can’t do this”, “I look awful today”, “I know I won’t be able to stick to my plan.”

This negative self talk can increase stress and harm your heart health. Try our de-stressing activity below

to help you change your negative thoughts to positive ones:

De-stress Activity: Positive Self Talk

Pay attention to what you’re saying to yourself when becoming stressed or angry.

Write down your negative thoughts, and replace those negative statements with positive ones.

If you catch yourself thinking or saying something negative, interrupt yourself and interject with

a positive statement instead.



Combat Stress: Renew You Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

Feeling stressed out? Stress affects not only how you take care of your body, but also your mindset.

Living an unbalanced life—one with all work and no play—can lead to:

Poor nutrition choices

Minimal exercise

Trouble in relationships over time

How can you make sure your life is balanced with both work and play? Do something you enjoy! Try to

schedule time with yourself to help forget the worries of the day.

Read a new book

Take a bath

Listen to music

Spend time with a friend

Practice yoga

Volunteer and help others

Should you experience intense stress, don’t be afraid to reach out to others. In hard times, it’s helpful

to know you’re not alone when dealing with the pressures of life. Sometimes just talking about an issue

out loud can help us figure out ways to cope or resolve a problem.

Consider calling a friend of family member, journaling, or reaching out to a counselor. Find a counselor

in your area here: http://therapists.psychologytoday.com/rms/prof_search.php

http://bit.ly/womenstressHDL

http://blog.hdlabinc.com/post/69799206844/relaxation-remedies-how-stress-affects-your-health-and




Relaxation Techniques, Part I: Body Scan and Progressive Muscle Relaxation (PMR) Author: Stacie Wheatley, MA, RD, LD

I’ll be honest with you all. I enjoy yoga, but my mind wanders and I giggle easily. As a student counselor

obtaining my Master’s degree, my mentor and I used relaxation techniques in group therapy. Even

though they weren’t “my thing,” I came to appreciate the techniques and began using them when I had

trouble falling asleep.

Body scanning and progressive muscle relaxation (PMR) are very similar and extremely simple. With

both variations, you concentrate your thoughts on your body—from one end of the body to the other,

one body part or muscle group at a time. PMR is slightly more active than body scanning because you

consciously contract and release each muscle group before moving on to the next.

How to practice PMR or body scanning:

All you need are a few quiet minutes and the ability to put your pride aside, be still, and be

mindful of your body.

Start by lying down in comfortable clothing, breathe calmly and slowly.

Starting at your head, focus your thoughts on each body part and how it feels: Are you

furrowing your eyebrows? Squinting? Clenching your jaw?

Concentrate on deliberately relaxing each muscle group and body part, one by one, ending at

your toes.

If necessary, repeat the exercise from the beginning until you feel more relaxed.

These techniques can be practiced as often as you like, with or without guided recordings.



Relaxation Techniques, Part II: Imagery Author: Stacie Wheatley, MA, RD, LD I once worked with a patient who struggled with an anxiety disorder. Just reviewing her week was enough to recreate her anxiety. To relieve it, we used “guided imagery” to help her relax.

To perform guided imagery, she would sit comfortably, close her eyes, breathe deeply, and discuss a particularly relaxing memory or scene. Good imagery examines the memory using all 5 senses. Below is an example of a guided imagery of the patient in her childhood home:

Sight: The patient’s bedroom—blue walls, white furniture, soft lighting. Enjoying a new book in her bed.

Sound: Familiar background sounds of her mother cooking dinner, and the TV playing in the living room. Sounds of nature coming through the bedroom window.

Smell/Taste: What’s more comforting than mom’s cooking? Her mother was particularly good at making a hearty beef stew.

Touch: The softness of her down comforter, being surrounded by fluffy pillows, and the feel of the pages of her book in her hands.

Can you think of a fond memory of your own? Imagery can also be done alone, with just your own imagination. Take a quiet minute to elaborate on your favorite memory, using all five senses.



Tobacco Treatment



Smoking: Take Back Control Author: Angela Spencer, RD, CTTS

We all know smoking is bad for our health and can lead to increased risk for chronic diseases such as cancer, heart disease, and lung problems. For some, it can be hard to kick the smoking habit. But it’s possible. Research shows that using multiple strategies to quit smoking leads to better success rates. Take back control over your life today with these helpful tips:

Talk with your healthcare provider about possible medication and Nicotine Replacement Therapies.

Know your triggers for cravings and have a plan to cope with them.

Develop alternative strategies and behaviors such as reading, exercising, or journaling to use in

place of smoking.

Have a support team such as your friends, family or co-workers.

Stay positive and don’t get discouraged! It may take a few tries to quit.

Eat a well-balanced diet and stay physically active.

Stay focused on the end result and your desired goal.

Have a plan! Difficult situations may arise and having a plan set in place to cope will help.



Tackling Tobacco: Explore Your Love/Hate Relationship With Tobacco Author: Elise Blickensderfer, RD, LD, CTTS Quitting is hard, but with the right tools and support, you can accomplish your goal to become tobacco free. Whether you are thinking about quitting, have your quit date set, or have recently quit and would like more information on staying quit, join Health Diagnostic Laboratory, Inc.’s Certified Tobacco Treatment Specialists (CTTS) for the information and tools to help.

Learn the hard facts about smoking and your health.

Identify your reasons to become/remain tobacco free.

Identify cues and triggers and learn new, healthy ways to overcome.

Discuss FDA approved medications available and how they work.



What is a Certified Tobacco Treatment Specialist? Author: Brittany Chin, RD, LD, CTTS Research shows that working with a Certified Tobacco Treatment Specialist (CTTS) and participating in a comprehensive tobacco cessation program can improve your long-term tobacco free success rates. Whether you are considering quitting, have decided to quit or has quit, working with a CTTS will help you maintain your commitment to a healthier, tobacco-free lifestyle!

Your HDL, Inc. Clinical Health Consultant, Certified Tobacco Treatment Specialist (CTTS) has been trained at the Mayo Clinic’s Nicotine Dependence Center in Rochester, MN. Your CTTS possesses the necessary credentials, skills, knowledge, and training needed to provide effective intervention assistance across a wide range of dependency levels.

http://blog.hdlabinc.com/post/90553373781/tackling-tobacco-explore-your-love-hate-relationship

http://www.mayo.edu/research/centers-programs/nicotine-dependence-center/education-program/tobacco-treatment-specialist-certification/tobacco-treatment-specialist-certification



E-cigs?: Fact or Fiction? Author: Elise Blickensderfer, RD, LD, CDE, CTTS

Wondering if e-cigarettes are as safe and effective as they appear? Here are five myths debunked by our HDL, Inc. Certified Tobacco Treatment Specialist:

1. “It’s just water vapor.”

The main ingredients of e-cig liquid are propylene glycol and glycerin. We don’t know the potential long term health effects of exposure, but short term exposure can cause eye, throat and airway irritation and decreases in lung function. 2. “At least there are no chemicals.”

E-cigs do deliver less toxins than cigarettes, but e-cig smoke does contain toxins and metals, including: Acealdehyde, Benzene, Formeldehyde, Isoprene, Lead, Nickel, Chromium, and Tin. 3. “E-cigs will help me quit smoking.”

E-cigarettes have not been proven to help quit smoking. Some studies indicate that e-cig use is even associated with lower odds of quitting.- reference? 4. “I am not contributing to the tobacco companies.”

E-cigarette companies used to compete with conventional cigarette companies, but currently a number of major cigarette companies are also selling e-cigarettes. 5. “E-cigs are safe and effective, just like nicotine patches and gum.”

Because they are not currently regulated by the FDA, they may contain varying amounts of nicotine in each cartridge as well as harmful ingredients in the vapor.

Grana, PhD, MPH, R., Benowitz, MD, N., & Glantz, PhD, S. (2013). Background Paper on E-cigarettes (Electronic Nicotine Delivery Systems). Center for Tobacco Control Research and Education University of California, San Francisco WHO Collaborating Center on Tobacco Control. Retrieved September 4, 2014, fromhttp://arizonansconcernedaboutsmoking.com/201312e-cig_report.pdf

http://arizonansconcernedaboutsmoking.com/201312e-cig_report.pdf



Picking a Quit Date Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

If you’ve decided you want to quit smoking but don’t know where to start, look no further. HDL, Inc. offers a tobacco cessation program with certified tobacco treatment specialists who can help you put together a quit plan. Quit plans can help keep you focused, confident, and motivated to quit by identifying challenges you will face and ways to overcome them.

The first step to creating a quit plan is choosing a quit date. Give it some thought rather than arbitrarily picking a date. If you know you will be busy, stressed, or tempted to smoke on a certain day of the week, try to choose another day. Choosing a date that is sooner rather than later is best when choosing your quit date. Make sure to give yourself some time to prepare if you need to clean the house, buy patches or gum, or get a prescription filled. Once you choose a quit date, mark it on your calendar and start preparing!

http://blog.hdlabinc.com/post/93115473476/what-is-a-certified-tobacco-treatment-specalist



Building a Quit Plan: Step 2 – Let Those You Love Know Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

Now that you have made the decision to quit tobacco and chosen a quit date, it is time to gather social support.

It is important not only to let your loved ones know you are planning to quit and when, but also how they can help you. Many times friends and family want to help you achieve your goals, but may not know how. An example would be to let your significant other know that you need encouragement or gentle reminders from them. Figure out what type of support works best for you and explain to your support system what you need from each of them.

Try making a list or writing letters to explain what will help encourage you and keep you going.

http://blog.hdlabinc.com/post/98888176746/picking-a-quit-date



Building a Quit Plan: Step 3 – Remove Smoking Reminders Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

So you have picked a quit date, told your loved ones and are moving on to step 3 of building a quit plan.

Take some time to think about when and where you smoke. Attempt to remove triggers that remind you of smoking in any way you can. These can include cigarettes, lighters, matches, ashtrays, or even a certain spot in the garage, house, or outside.

If it’s a room in the house that is your trigger, you could even try rearranging furniture. Sometimes the smell of cigarettes can cause cravings, so cleaning out your car or house can help as well.

Go all out: Throw or give away those lighters, ashtrays, and cigarettes. Don’t save anything for “just in case.”


http://blog.hdlabinc.com/post/101089477381/building-a-quit-plan-step-2-let-those-you-love-know



It’s more than “It’s bad for you…” Author: Dominique Adair MS, RD, CLS, CTTS

Do you know smoking and other tobacco use is bad for you? So then what makes it so hard for you to quit? Most tobacco users will tell you that they understand the health risks but they feel as though it has a purpose. Perhaps you feel that tobacco keeps you calm, helps you stay focused, or prevents you from snacking on unhealthy foods.

As a tobacco counselor and wellness professional, I of course know all of the reasons why people should not use tobacco. However, with 42.1 million people in the United States still smoking and another 9 million using smokeless tobacco*, the relationship is obviously more complicated than just

knowing smoking is bad for you.

If you are thinking about quitting, sometimes it is helpful to think about the reasons you don’t like to smoke, as well as the reasons you do. Sometimes, writing out the pros and cons can help you better understand why quitting is hard, but also why you’d like to be tobacco free.

Just thinking about the way you feel about tobacco is a first step towards a tobacco-free you.

https://www1.gotomeeting.com/register/691548193

https://www1.gotomeeting.com/register/691548193



Top 5 Myth About Quitting Tobacco Author: Elise Blickensderfer, RD, LD, CDE, CTTS

Quitting is hard. There is no denying that. As a Certified Tobacco Treatment Specialist (CTTS) there are some myths about quitting I would like to debunk.

1. You’ll gain weight. Though weight gain is a potential side effect of quitting, it can be avoided by focusing on new habits like exercise and healthier eating.

2. You will be too irritable! Irritability is one of many symptoms of withdrawal from nicotine that can be reduced by using Nicotine Replacement Therapies (NRT).

3. If you use nicotine gum or patches you will become addicted to them instead of cigarettes. Developing a plan to reduce nicotine over time can help reduce withdrawal symptoms with the end result of being completely free of nicotine. For assistance with purchasing Nicotine Replacement Therapies (NRT), start by contacting your health insurance company, your state quit line, and the NRT product’s website for potential coverage/discounts.

4. Once a failure, always a failure. Actually, studies have shown that the more times you attempt quitting, the higher your success rate. The key is to use those attempts to learn what works and what doesn’t.

5. I can’t quit now because __________. Any time is a good time if you’re ready. Setting a quit date can help you commit and start preparing to quit for good!

http://bit.ly/CTTStobaccowebinarHDL

http://bit.ly/lifestylechangeHDL




Why would I use nicotine if I’m trying to quit nicotine? NRT Explained. Author: Angela Spencer, RD, LD

Let’s face it, quitting is hard! Studies show that using nicotine replacement therapy (patches, gum, etc.) results in higher successful quit rates.

Why would I use nicotine if I’m trying to quit nicotine?

Nicotine, surprisingly, is not the disease-promoting part of tobacco. There are more than 4,000 chemicals in tobacco, many of which increase the risk for cancer, cardiovascular disease, COPD, and emphysema, but not nicotine.

One of the reasons it’s so difficult to quit tobacco is the withdrawal symptoms. Your brain actually gets used to nicotine, so when it is missing you may feel nervous or uncomfortable. Nicotine replacement products (like gum or patches) allow your brain to “be satisfied” while you work on some of the other parts of quitting like adjusting to experiences and environments without tobacco. For many people, this allows a “staged” approach to quitting tobacco. Eventually, most people―with the support of a tobacco cessation counselor―reduce the nicotine replacement to none, and then they are both tobacco and nicotine free.

Different types of NRT available:

Patches

Lozenges

Gum

Inhaler (prescription required)

Nasal Spray (prescription required)

A Certified Tobacco Treatment Specialist or your doctor can help you create a treatment plan to be successful with quitting while using these tools.



http://blog.hdlabinc.com/post/101089477381/building-a-quit-plan-step-2-let-those-you-love



Identifying Cues, Triggers, & Coping Strategies Author: Jill Blewett, MS, RD, LDN, CDE, CTTS One of the best things you can do when dealing with any habit or addiction, like smoking, is to identify your cues and triggers. Each person is different. Assess your routine and try to determine what triggers or cues make you to want to smoke. These could vary from certain places to activities, moods, or feelings. Planning ways to cope with these urges increases your chance of success. The most common cause of relapse is strong urge to smoke brought on by a known trigger. Some common triggers include finishing a meal, driving your car, talking on the telephone, drinking coffee, work breaks, stressful situations, and social events where there may be alcohol present. Good coping strategies often involve changing up your routine or pattern. Here are some that have worked for my patients:

Remove yourself from the situation: avoid places where there will be smoking while you’re

trying to quit

Change up your routine: use a different mug when drinking coffee, or have your coffee in a

different place or at a different time

Hang out with friends that don’t smoke; request that friends who smoke don’t do it in front of

you for a while

Exercise: go for a brisk walk outside or some other form of physical activity

Take a deep breath

Find a new hobby that you enjoy

Keep toothpicks or straws nearby that you can hold or chew on to avoid cigarettes

Avoid or minimize alcohol use when first trying to quit smoking

Phone a friend or family member who has committed to help you quit



Smoking & Stress: What Is Really Going On In Your Body Author: Brittany Chin, RD, LD, CTTS

Imagine that today is one of those days when you are late getting out the door to work, there are three accidents on your way in, and you spill your coffee on your lap right before you walk into the office. In this situation, if you are a smoker, would you be craving a cigarette? As a Certified Tobacco Treatment Specialist (CTTS), patients often tell me that smoking helps them cope with stress. It helps them relax, take in the situation, and can make their anger feel less severe. This is because nicotine causes the release of a stress-coping hormone called dopamine in the brain, which gives you a sense of relaxation and calm. However, when you use tobacco, your body is under a great amount of physical stress, which can show up as increased blood pressure, heart rate, decreased oxygen levels, and increased inflammation in your body. So, although you may feel that smoking can help decrease your stress level, tobacco is increasing the stress to, and in, your body. Instead of reaching for a cigarette in stressful situations to get that initial rush of dopamine, think about other activities that might give you that same feeling of relaxation or calm. Maybe playing or listening to music, exercising, trying a new recipe, calling a friend, or knitting/sewing. The Bottom Line: Don’t wait for a “stress free” point in your life to quit tobacco Work with your CTTS to discuss some other stress-relief mechanisms, and come up with a quit plan that works with your lifestyle.


http://hdlabinc.com/contact/




HDL, Inc. Tech Corner



e-health Tech Corner: myhdl App Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

How to use Health Diagnostic Laboratory Inc.’s myhdl app:

The app may be downloaded on Google Play and/or Apple App Store. Click here on your mobile phone or tablet to download:

Log in using your patient portal username and password, or create one on the app welcome screen.

Once you are logged in, you will be directed to the HDL, Inc. dashboard. Here you will have the option to track lab results, journal your fitness and nutrition, read blog posts, and to ask your Clinical Health Consultant a question.

When you choose “lab results,” access to your HDL, Inc. labs will be provided, including graphs of your previous and current results. Reference ranges and a brief description of individual markers are provided.

Be social by joining communities to chat about diabetes, heart disease, weight loss, and dieting.

Track fitness by connecting with your FitBit device. Use the “Ask a HDL Health Consultant” option to post a brief question in

regards to lab markers, nutrition or exercise.

http://blog.hdlabinc.com/post/94728410191/e-health-tech-corner-myhdl-app

http://blog.hdlabinc.com/post/94728410191/e-health-tech-corner-myhdl-app

https://itunes.apple.com/us/app/myhdl-hdl-health-app/id688939075?mt=8



Manage Diabetes…With Your Thumbs! Author: Stacie Wheatley, MA, RD, LD

There is an app for everything these days, including diabetes management!

Check out these 3 diabetes apps that can help you reach your health goals:

SUPPORT COMMUNITY: Diabetic Connect

Diabetic Connect is like a social media support group with a very positive and uplifting atmosphere. The app is easy to use and does not require a login and password. Keep in mind, any medical or nutritional advice found in the app should not replace that of a qualified healthcare professional.

BASIC TRACKING: WaveSense Diabetes Manager

This user-friendly app tracks blood sugar, carbohydrate intake, and insulin dosage. The “sharing” function makes it easy to email data to healthcare providers, too! The user can even watch videos about diabetes on the app. If you have a WaveSense glucometer, the app syncs with your glucometer, although it isn’t necessary as users can enter data manually as well.

FOR THE ADVANCED USER: Glooko

The app syncs a variety of glucometers to your iPhone or Android and helps the user track food, insulin, exercise, and user comments in one place. Syncing the glucometer to the smartphone requires the purchase of MeterSync ($39.95, Amazon.com). The app provides comprehensive support for blood sugar management, but may require a high level of tech-savviness to use the app to its full potential.

http://blog.hdlabinc.com/post/101677984121/manage-diabetes-with-your-thumbs

http://blog.hdlabinc.com/post/101677984121/manage-diabetes-with-your-thumbs




HDL Inc Tech Corner: FitBit Flex Author: Ashley Guerieri, MS, ACSM - CPT, EP-C

Have you tried to use a pedometer, but forgotten to take it off before putting your clothes in the laundry? We can completely relate! Here is a new kind of pedometer from FitBit .Track your activity and sleep with a modest wireless wristband. The FitBit Flex comes in multiple colors and two different sizes.

The FitBit Flex:

Tracks your activity such as steps, activity time, distance and calorie expenditure.

Monitors how many times you wake at night and the length of time you slept.

Sounds an alarm when sedentary time has reached a certain time. No more sitting for long periods

of time!

Assists you with food journaling, goal setting and automatic syncing.

Connects with My Fitness Pal, Lose It!, Run Keeper and the MyHDL app.

Does this new tech device sound interesting to you? Work with your Clinical Health Consultant to set SMART goals using the FitBit Flex today!

http://blog.hdlabinc.com/post/104847963101/hdl-inc-tech-corner-fitbit-flex

http://bit.ly/walkingchallengeHDL

http://www.fitbit.com/flex


http://bit.ly/myhdlappHDL




HDL, Inc. Tech Corner: Use Your Phone to Remember Your Medications

Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

This month, I reviewed 10-11 different medication compliance apps for this blog. Here are my top 3:

SUPPORT COMMUNITY: Medisafe (both Android & iOS): This app allows the user to synchronize information to a “family pillbox” which allows others (i.e., care takers) to help keep you accountable. It also provides health tips and a discount card for medications. When you take each medication, you can checkit off at the appropriate time throughout the day.

EASY TO USE: Mango Health (iOS): I found this app easy to use and you don’t have to register in order to use it. It offers reminder alerts and includes potential interactions with other medications, food, or drink. Bonus feature: Users can earn points that they can use to enter weekly raffles for real-world prizes such as gift cards or coupons to sponsors!

FOR THE VISUAL LEARNER: Care4Today (both Android & iOS): If you love charts and graphs, this app is for you. You can easily see your past 7-day adherence. The “reports” section allows you to pull up a month-long chart that shows your medication compliance for all medications and breaks it down for each medication. You can also add family members and see their 30-day adherence. One neat option I noticed was that you could choose a charity and Care4Today would provide a charitable donation each day that you reach 100% adherence with your medications.”There are many medication compliance apps to try;be sure to find the one that suits your lifestyle best. We encourage you to take your medication regularly as prescribed by your provider.

http://blog.hdlabinc.com/post/113275325426/hdl-inc-tech-corner-use-your-phone-to-remember

http://blog.hdlabinc.com/post/113275325426/hdl-inc-tech-corner-use-your-phone-to-remember



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HDL, Inc. Test Kitchen



Healthy Power of Pressure Cookers Author: Dawn Heeke, RD,LD How do pressure cookers work? Pressure cookers are airtight pots that apply pressure to make the food cook up to 70% faster. They can work as a slow cooker or even a rice cooker. Most cookers allow you to brown your meat or sauté vegetables as well. What can I cook in a pressure cooker? Almost anything! Most vegetables, lentils, & quinoa can be cooked in less than 8 minutes. Brown rice, chili, barley, beans, pulled pork, and many chicken dishes can be done in about 15-20 minutes. Quick tips for cooking in a pressure cooker:

Add at least 2 cups of liquid to your cooker

Do not fill the pot more than two-thirds full

Read the instruction booklet that comes with your cooker, all are different

How To Cook Brown Rice in a Pressure Cooker 1. Place 1 ¼ cups water and 1 cup uncooked long-grain brown rice in the pressure cooker.

2. Close the pressure cooker lid.

3. Bring the rice to high pressure over high heat.

4. Adjust the heat to medium to maintain high pressure.

5. Cook for 17 minutes.

6. Remove from heat & release the pressure through steam vent.

7. Remove the lid.

8. Enjoy!



Dinner Waiting for you by the Time you Get Home! Author: Jessica Roberts, MS, RD, CES, CD You heard us right: with a little planning the night before, you can have dinner hot and ready by the time the family gets home. How so? By using a crockpot! In today’s post, your CHCs will focus on healthy alternatives for warm soups and stews for the cold winter season. #mydhl Tip: Avoiding using high fat and high sodium ingredients in your crockpot such as: gravy, cream, or canned creamy soups. Try and use these healthy alternatives instead:

Homemade Bone Broth

Pumpkin Puree

Any kind of Winter Squash

Non-starchy vegetables: spinach, kale, leeks, carrots, celery, mushrooms, peppers,

For flavor: cinnamon, ginger, garlic, onion, cumin, or turmeric

Slow-Cooker Beef Stew Yield: 4 servings Time: 6-8 hours Active Time: 30-35 minutes Ingredients: 1 pound extra lean stew beef, cut into 1” cubes 1 can (28oz) whole peeled tomatoes, no sodium added 1 cup fat-free, low- sodium beef broth 2 cloves garlic, minced 1 cup celery, chopped (about 4 stalks) ½ medium yellow onion, diced 2 cups carrots, chopped (about 5 large carrots) 2 cups zucchini, chopped (1-2 large zucchini) 1 red pepper, chopped 1 green pepper, chopped 1 sprig of fresh rosemary, extra sprigs for garnish, if desired Directions:

1. Place all ingredients in a slow-cooker and heat on low for 6-8 hours

2. Remove rosemary sprig prior to serving

3. Serve warm with ½ cup whole wheat pasta or ¾ cup Mashed Cauliflower per serving.

Original Recipe courtesy of Anna Dean, MS, RD, LD, CDE, CTTS



Crockpot Tips Authors: Jessica Roberts, MS, RD, CES, CD Did you know you can often convert recipes to cook in your crockpot? Here are some tips to try:

Reduce the amount of liquid in the recipe since the crockpot will not evaporate the liquid.

Cooking items like beans, rice, or pasta will need the same amount if not double the liquid due

to the long cooking time.

Cut off any fat on the meat. The fat will make the dish cook faster and also decrease the

nutritional value.

Only fill pot half to two-thirds full. Above that level and the dish will not cook properly.

Use less expensive cuts of lean meat. This is a great way to save money and these cuts do well in

low heat.

Place vegetables on the bottom of crock post so they can cook faster.



Navigating the Energy-Drink Market Author: Chad Knutson RD, CD, CSCS, NSCA-CPT

There are countless types of so-called energy drinks out there that promise certain health benefits; yet many of these products are unproven and just plain unhealthy! Energy levels fall with minimal dehydration; staying hydrated with plenty of water is a sound strategy. Check out our HDL hydration tips!

Energy drinks can be broken down into 4 categories:

1. Stimulators: Energy drinks that have caffeine stimulate the nervous system for a temporary boost, but do not provide the body energy like macronutrient calories do (think ½ banana and 1 tablespoon peanut butter without added sugars or oils).

2. The Replacements: Most sports drinks contain electrolytes (minerals such as sodium, potassium, and chloride) that are lost through sweat during periods of intense exercise. However, these replacement drinks are unnecessary unless exercise is intense and it is done for more than an hour.

3. The Metabolic Igniters: Some drinks are packed with B-vitamins which help the body breakdown food for energy use. However, a balanced diet that includes fish, shellfish, lean red meat, eggs and cheese will likely provide all that you need.

4. The Antioxidants: There are unlimited combinations of vitamins, extracts and carotenoids in energy drinks today to help prevent cellular damage and boost immunity; however there is little evidence of benefit when these compounds are isolated. Eating a diet rich in colorful fruits and vegetables is recommended to meet your needs.





Navigating the Oatmeal Market Author: Melissa Collins, MS Are you trying to eat healthier and start your day off right by eating a hearty bowl of oatmeal, but are confused by all the choices? Your health and wellness experts, the HDL, Inc. Clinical Health Consultants are here to help! Oatmeal can be broken down into 5 categories:

1. Whole oat groats: Oat groats are oats that have

not been processed in any way and contain lots of

healthy fiber and antioxidants. The downside:

cooking time can be as high as one hour.

2. Steel cut oats: Two to three chops with a very

sharp blade turn oat groats into steel cut oats. A

very good option that won’t cause blood sugar

spikes. Bonus: they cook in only 20 minutes!

3. Irish oatmeal: Oat groats that have been stone

ground into smaller pieces. This creates a more

porridge-like consistency.

4. Old-fashioned rolled oats: Oat groats that have

been steamed and then rolled into flakes. These

have a very quick cooking time of 2-5 minutes.

5. Quick oats: Old-fashioned rolled oats that have

been steamed longer and rolled even thinner.

This makes the cooking time the fastest. These

contain the fewest nutrients since they are the

most processed and are often packaged with

added sugars. They will most likely cause blood

sugar spikes.

So there you have it! As always, try to stick to the grain with the least possible amount of processing.



Navigating the Coffee Drink Market Author: Chad Knutson RD, CD, CSCS, NSCA-CPT Coffee: typically you love it or you don’t. Over half of U.S. adults drink coffee every day. Studies have shown both positives and negatives with coffee consumption. Let’s look at how to enjoy coffee’s health benefits and what types of coffee drinks to avoid. The Desserts

Code Names: Mocha, Frappe, Frappuccino, Caramel Macchiato

The Facts: These aren’t coffee drinks as much as they are sugary desserts. Some of these

have as much as 500 calories, 70g of sugar and 25g of fat.

Bottom Line: Avoid these at all costs.

The “Bulletproofs"

This is a bit of a newer craze. The recipe combines coffee, grass-fed butter, MCT oil and then

is blended.

The Facts:It contains over 400 calories and 50g of saturated fat. We need saturated fat, but

this may be overkill.

Bottom Line: Skip this new kid on the block.

The Energizers Code Names: Americano, Espresso, Macchiato, Cappuccino, Latte

The Facts: These are strong black coffees made by forcing steam through ground coffee at high

pressure. These coffees contain more caffeine per volume. These drinks go lighter on the milk

and sugar and are intended to be enjoyed that way.

Bottom Line: OK, but don’t be fooled by the presentation, ask for no whipped cream or syrup.

The Basics Code Names: Light Roasts, Medium Roasts, Dark Roasts

The Facts: Benefits of these coffees range from decreasing risk for Parkinson’s, cancer and

dementia to boosting cognitive function. Negatives include anxiety, sleep disturbances and

interfering with medications.

The Bottom Line: Stick to 1-3 cups to enjoy the benefits and limit the negatives-keep it as

black as possible.

http://blog.hdlabinc.com/post/98742275206/cheers-to-international-coffee-day


http://blog.hdlabinc.com/post/100167877981/the-sugar-evolution-not-as-sweet-as-you-think

http://blog.hdlabinc.com/post/100599515126/the-skinny-on-pumpkin-spice


http://blog.hdlabinc.com/post/69806349659/sleep-for-your-health-series-2-sleep-like-a-baby



HDL Test Kitchen: Popcorn

Author: Heather Frost, MS, RD, LDN and Jody Drange, RD, HFS

Happy Popcorn Day! To celebrate, two Clinical Health Consultants experimented with two methods of popping this whole grain, air popping and brown bagging, in the microwave.

Air Popper Method: I found a wonderful air popper for just under $20. It is extremely efficient in popping most of the kernels in 2-3 minutes. Popcorn is a healthy, low-carb snack (3 cups = 15 grams of carbohydrate) packed with fiber and antioxidants. Ease: (1-10, 1 being difficult and 10 being easy) 10 Taste: (1-10, 1 being don’t try again and 10 being delicious) 10 Microwave Method: My goal was to get away from using the pre-packaged popcorn and find an easy alternative. To my surprise, this was SUPER simple and the popcorn came out perfectly! To make your own, follow the directions here:

1. Pour ⅓ cup popcorn kernels into 1 small brown paper bag

2. Add ½ teaspoon ghee or grass-fed butter, ½ teaspoon salt and seasoning of choice

3. Fold down the top of the bag 2-3 times

4. Place in microwave for 3 minutes, stopping when you hear 2-3 seconds between pops

5. CAUTION: bag will be hot, please be careful removing

Ease: (1-10, 1 being difficult and 10 being easy) 10 Taste: (1-10, 1 being don’t try again and 10 being delicious) 10 Add your favorite flavorings and ENJOY! As Clinical Health Consultants, we recommend choosing organic popcorn, to guarantee a non-genetically engineered food with no pesticide residue.



HDL, Inc. Test Kitchen: The Spiralizer

Author: Elise Blickensderfer, RD, LD, CDE, CTTS Low carbers rejoice! There is a new kitchen gadget that will give you a ton of new, high-fiber, lower-carbohydrate options for spaghetti, pasta salads, soups, your favorite casseroles, fresh baked French fries and chips…you name it! Swapping pasta for one of these non-starchy vegetables can cut calories and carbs, increase fiber, and load you up with healthy vitamins, minerals, and antioxidants. The possibilities are endless. The spiralizer I am currently using is a Paderno World Cuisine Tri-Blade Spiral Vegetable Slicer. Pros:

Comes with 3 blades for variability in size and shape of noodles

Secures to the countertop for easy spiralizing

Easy to take apart and clean

Inexpensive at about $19.99 on Amazon

Cons: Vegetables need to have a wide diameter for easy spiralizing; I use carrots a lot, but have to be

really careful to choose thicker carrots in the grocery store

A bit bulky, so requires more cupboard space

Fruits/vegetables I have tried so far and loved: carrots, sweet potatoes, zucchini, and apples. I just started, but have to say this is getting addictive!

http://bit.ly/tailgatingrecipesHDL

http://bit.ly/healthypicnicHDL

http://www.amazon.com/Essential-Spiralizer-Tri-Blade-Spiral-Vegetable/dp/B006THC75E/ref=sr_1_3?s=home-garden&ie=UTF8&qid=1417446887&sr=1-3&keywords=Paderno+World+Cuisine

http://www.amazon.com/Essential-Spiralizer-Tri-Blade-Spiral-Vegetable/dp/B006THC75E/ref=sr_1_3?s=home-garden&ie=UTF8&qid=1417446887&sr=1-3&keywords=Paderno+World+Cuisine



Sprouted Grains 101 Author: Heather Frost, MS, RD, LDN

Sprouted foods, such as sprouted beans or lentils, may sound familiar, but have you ever tried sprouted grains? Sprouted grain products such as bread, pasta, and cereal are making their way onto grocery store shelves―just waiting for you to explore their many health benefits. In order to learn a little more about sprouted grains myself, I did some research to provide you with a few tips that will help you choose a sprouted grain product. Sprouted Grain Definition:

The part of a seed that has sprouted, but not fully matured, into rice, wheat, corn, oats, or

barley.

Nutritional Benefits: Lower in carbohydrates with higher protein, vitamin, and mineral content than a fully matured

grain.

Promote increased absorption of iron and zinc―important for vegetarians!

Easily digestible and may be better tolerated by those with grain sensitivities.

Tips to Know Before Eating Home-Sprouted Grains: Since sprouted grains need humid conditions to grow, there is also the risk of growing harmful

bacteria. To reduce the risk of food borne illness, make sure to cook all sprouts before

consumption to stay happy and healthy.

Next time you pack a healthy sandwich be sure to try it on sprouted grain bread for a nutrient-dense alternative!

http://bit.ly/vegetariandayHDL

http://bit.ly/glutenfreeHDL




HDL Test Kitchen: Coconut Oil vs. Olive Oil Author: Stacie Wheatley, MA, RD, LD; Jody Drange, RD, CDE, ACSM-EP

We’ve all done it. You’re preparing dinner, the pan is on the stove, you add the oil and turn away to prep your food. Next thing you know the pan is smoking and the kitchen stinks: the oil is entirely too hot. Time to start over!

Since oils are a hot topic these days (pun intended), we decided to test out two different oils in a recipe to see which one fared better. Although corn, soybean, and peanut oils can withstand the highest temperatures, eating too much of these omega-6 fatty acids may increase inflammation. Here we compare two other healthy oils: olive and coconut.

We tested out our HDL, Inc. Heart-Healthy Granola recipe with both olive oil and coconut oil. Both oils did well when baked at 300 degrees and were generally well accepted by our testers:

http://blog.hdlabinc.com/post/104408689316/cranberry-the-scent-of-the-holiday-season-try



This word means sodium Author: Brittany Chin, RD, LD, CTTS

CHC Book Reviews



Clinical Health Consultant Book Review Series: The Power of Habit Author: Jessica Roberts, MS, RD, CES

In his book, The Power of Habit – Why We Do What We Do in Life and Business, Charles Duhigg has not only made this book easy to read, his scenarios are both entertaining and educational. This book is broken down into three sections: 1- The Habits of Individuals, 2- The Habits of Successful Organizations, and 3- The Habits of Societies.

One of the main concepts throughout the book is what Duhigg calls “the habit loop.” This habit loop is the base for all routines and decisions we make consciously and subconsciously. It starts out with the CUE that leads to the ROUTINE in order to receive the REWARD we desire to achieve.

An interesting point made in The Power of Habit, is:

“the reason the discovery of the habit loop is so important is that it reveals a basic truth: When a habit emerges, the brain stops fully participating in the decision making…. unless you find new routines – the pattern will unfold automatically.” (Duhigg, page 20)

If you are interested in why we make the decisions we make, or have struggled with changing certain habits, this book is a great resource for you to meet your goals. I would recommend this book to anyone who is struggling to meet goals they have set for themselves.



HDL Inc. Clinical Health Consultant Book Review: Wheat Belly Author: Anna Dean, MS, RD, LD, CTTS

Premise

The essential concept presented by Dr. William Davis, a cardiologist, in his book Wheat Belly is the elimination of wheat from the diet to shrink waistlines and reverse disease. He uses his own health journey and those of some of his patients to discuss the potential benefits gained from eating wheat-free. Dr. Davis suggests that alternative starchy flours like those made from potato and rice aren’t necessarily health-promoting either, and should also be limited.

Helpful Resources from the Author

A sample one-week, wheat-free meal plan with recipes Examples of wheat-containing foods and products

Bottom Line

Dr. Davis’s book is a marriage between science and history to better understand the role wheat can play in our nutrition. The author describes in detail the modification of the wheat crop up to modern day, and how hybridization has led to more crop yield—but also to many of our modern diseases, including diabetes and obesity. While the resources Dr. Davis provides are limited, the reasoning for eliminating wheat from one’s diet is clearly described. The author mentions “appropriate foods” as part of a balanced wheat-free diet, but does not specifically list the foods that should be consumed regularly. The reader who is willing to prepare foods from home and avoid wheat exclusively could adopt his guidelines with determination.

http://www.wheatbelly.com/



Clinical Health Consultant Book Review: Nutrition and Physical Degeneration by Weston A Price, DDS Author: Dominique Adair, MS, RD, CTTS, CLS

Premise An epic study demonstrating the importance of whole food nutrition, and the degeneration and destruction that comes from a diet of processed foods.

Dr. Price traveled to hundreds of cities in a total of 14 different countries in his search to find healthy people, and then to find healthy people, as a means to figure out what, on the other hand, is making people sick.”. The remarkable feature of this book is that compared to almost 8 decades ago, lifestyle choices are responsible for most chronic disease today. Namely, a diet rich in processed foods.

Bottom Line

Dr. Price’s book is a long and repetitive dossier, which reinforces the thesis that processed food and, more generally, an unbalanced diet is the root of many chronic health ills. Price indicates that we have decreased our mortality from ordinary infection, however we have increased disease from lifestyle behaviors, particularly from a diet full of processed foods.

This early snap shot is worth the read if only to see how long we have known about the importance of therapeutic lifestyle change, yet how hard it has been, then and today, to achieve.

http://blog.hdlabinc.com/post/107232445166/clinical-health-consultant-book-review-nutrition




http://www.amazon.com/Nutrition-Physical-Degeneration-Weston-Price/dp/0916764206



Clinical Health Consultant Book Review Series: Change or Die by Alan Deutschman Author: Elise Blickensderfer RD, LD, CDE, CTTS

Premise

“Could you change when the change really mattered?” This book is not about whether we can change, but what moves us to change. Deutschman gives examples of change taking place in the most extreme and dire situations, and offers us his keys to change: Relate, Repeat, and Reframe.

The Three R’s

Relate: The relationship to your support system, community, or coach must inspire and sustain hope. Healthy, positive, uplifting relationships are crucial to change.

Repeat: These new relationships help you learn, practice, and master new habits and skills, until they become second nature. Focusing on “small wins” and positive outcomes along the way will continue to motivate and encourage forward motion.

Reframe: This requires you to look at the world in a new way. Real change often causes you to view things in a completely new way.

Bottom Line

Change, especially long-lasting change, is tough but possible. It requires developing a feeling of community and support with those around you (relate), continuous and consistent efforts to carry out the change you wish to see (repeat), and changing your perceptions of the world and your role in it (reframe).

http://blog.hdlabinc.com/post/112223536836/clinical-health-consultant-book-review-series



http://bit.ly/lifestylechangeHDL



Original CHC Recipes



Low Calorie Summer Cocktails

Author: Sara Olague, RD

With summer in full gear, and back yard barbecues in full swing, chances are you’ve either hosted or attended a summer soiree. This year, instead of reaching for those cocktails packed with high calorie

and sugar content this season, consider making your own healthy cocktail.

Below is a list of low calorie and low sugar summer cocktails that you could serve and drink guilt-free (in moderation of course).

Watermelon Wowza

Ingredients 1 cup watermelon 1 cup sparkling water 1.5 oz vodka 6-8 mint leaves (Sweeten to taste with honey, agave, or splenda per your preference) Directions:

Blend the watermelon, sparkling water, vodka and mint leaves. You can serve over ice, depending how much you would like it blended, or blend it with ice, and make a frozen drink. Sweeten as desired, but watch out for those extra

sugar calories.

Calories: 144 (without sweetener)

Berry Bonanza Mojito

Ingredients 1.5 oz rum 1/8 cup blueberries 1/8 cup blackberries 1/8 cup raspberries 8 fresh mint leaves ½ lime-squeezed 1 cup club soda (Sweeten to taste with your choice of honey, agave, or splenda) Directions: Combine ingredients with ice in shaker, minus the club soda, shake it up, add the club soda and stir and garnish with some mint. Sweeten as desired, but watch those out for those extra sugar calories.

Calories: 124 (without sweetener)

Summer Vodka Soda

Ingredients 1 cup club soda 1.5 oz vodka 1/3 of a cucumber (sliced) 4 mint leaves ½ lime Directions: Stir up the ingredients, squeeze in the lime, and add it to the drink. Pour it over ice, and voila your drink is served! For enhanced infusion of the vodka/soda with the flavors of the mint, lime and cucumber, let it sit for a few minutes before serving.

Calories: 113




Strawberries with Balsamic Vinegar Author: Dawn Heeke

Serves: 6

Ingredients:

16 ounces fresh strawberries, hulled and large berries cut in half 2 tablespoons balsamic vinegar 1 / 4 cup white sugar 1 / 4 teaspoon freshly ground black pepper, or to taste

Directions:

1. Place strawberries in a bowl. 2. Drizzle vinegar over strawberries, and sprinkle with sugar. 3. Stir gently to combine. 4. Cover, and let sit at room temperature for at least 1 hour but not more than 4 hours. 5. Just before serving, grind pepper over berries.

Nutritional Information:

60 Cal, 0.2 g fat, 0 g saturated fat, 0 mg cholesterol, 2 mg sodium, 15 g carbohydrates, 1.5 g fiber, 0.5 g protein

http://www.taste.com.au/how+to/articles/86/how+to+hull+strawberries



Kid-friendly Cooking Recipes! Author: Sarah Lewis, MDA, RD, LD

If you’re looking for some recipes to get you started on cooking with your kids, below are some great ones!

Cucumber Boats

Ingredients

2 large cucumbers 1 ½ cups green or red grapes, halved 1 large apple, diced (any variety) 1 large banana, diced

Directions:

1. Slice the cucumbers in half, lengthwise. With a knife or spoon, scoop out the inside ‘meat’ of the cucumber and cut into small chunks or dice.

2. In a bowl, combine the cucumber chunks, grape halves, diced apple and diced banana.

3. Spoon fruit mixture into the cucumber ‘boats.’

Warm Tuna Pitas

Ingredients

1 can of light tuna in water 2 medium celery stalks, sliced into thin

pieces ½ cup cottage cheese ½ cup shredded cheddar cheese Handful of fresh spinach leaves 2-3 Tbsp mustard 4 100% whole wheat pitas, cut in half

Directions:

1. In a mixing glass bowl, combine meat, celery, cottage cheese, cheddar cheese, spinach and mustard.

2. Optional: heat mixture in microwave on medium for 2 min for a warm pita

3. Warm pita bread in the microwave for 30 seconds or in a toaster oven.

4. Fill pita pocket with tuna mixture.




Healthy Homemade Popsicles Author: Jessica Roberts MS, RD, CES, CD

The sun is out and summer is in full effect, and there’s nothing better than a cold, homemade popsicle to cool you down. You may be surprised to see how easy it is to make your own popsicles, particularly ones that have no sugar, no high fructose corn syrup, and no artificial sweeteners.

Possible Ingredients for Popsicles:

Fruits:

Berries: blueberry, strawberry, raspberry

Mango Banana Peach Cantaloupe Pear

Vegetables:

Spinach Kale Chard Beets Celery Carrots

Healthy Fats:

Coconut: oil, water, or juice Avocado Nut butter: almond, cashew, or

sunflower

Interesting Flavors:

Mint leaves Ginger root Cocoa powder Cinnamon Vanilla extract Lavender

Homemade popsicles are a great way to add a serving of fruit to your day along with some healthy fats!



How to Make Homemade Greek Yogurt Author: Austin Alvarez

Greek Yogurt can be used for many different things including a healthy breakfast or snack option, as well as in cooking and baking. You can also try Greek yogurt in your recipes in place for sour cream, butter, heavy cream, milk, buttermilk, cream cheese, or ricotta cheese. Replacing these ingredients with Greek Yogurt not only reduces the fat and calorie content, but also keeps you full longer from the added protein.

How to Make Homemade Greek Yogurt:

Ingredients

8 c. skim milk ½ cup nonfat dry milk 2 tsp. plain (live) yogurt as a starter

Directions

1. First, put the 8 c. of milk in a microwave-safe bowl. Microwave until little bubbles appear around the outside and the temperature reaches 175-180°F ( approximately 17 min on high). Stir it once or twice during microwaving so that a skin doesn’t form on top.

2. Wait until the milk’s temperature falls to 110-120°F (this will take 30-45 minutes) then add the nonfat milk and starter. The temperature should not be greater than 120°F or you will kill the bacteria.

3. Preheat the oven for only one minute then turn the oven off and oven light on. Cover the bowl with a towel and place in the oven with the light still on. Shut the oven door.

4. Allow it to incubate for 6-10 hours between 100-110°F. In 6-10 hours you will have yogurt (!). It will be set, but you will still have a thin layer of whey (yogurt-liquid) on top.

5. Spoon the mixture into a thin sieve lined with cheesecloth or paper towels over a bowl.

Drain until it’s the consistency you like. The longer it drains, the lesser whey & thicker consistency (perfect Greek style). Whip by hand until smooth and store in the fridge.

http://blog.hdlabinc.com/post/68899967075/how-to-make-homemade-greek-yogurt

http://blog.hdlabinc.com/post/68899967075/how-to-make-homemade-greek-yogurt



Gluten Free Baking: Blueberry Crisp Author: Heather Frost, MS, RD, LDN

For those of us who are wheat, gluten and dairy sensitive, preparing desserts may seem to be a challenge. Luckily, this version of blueberry crisp uses high fiber quinoa flakes, gluten free millet flour and rich, creamy goat milk butter to form the crumb-like topping you’ve always wished for!

Gluten Free Blueberry Crisp

Serves 9

Ingredients: 2 pints fresh blueberries (5 cups), washed 1 tbsp turbinado or raw sugar 2/3 cup quinoa flakes 2/3 cup Gluten Free (GF) millet flour 2/3 cup organic light brown sugar or turbinado sugar 1 tsp ground cinnamon 5 tbsp goat milk butter Instructions: 1. Preheat the oven to 350ºF. Coat the inside of a 9-inch baking dish with goat milk butter. 2. Place the blueberries into a bowl and sprinkle with 1 tbsp urbinado sugar. Toss to coat. Pour them into the greased baking dish and distribute evenly. 3. In a separate bowl, combine the quinoa flakes, GF millet flour, brown/turbinado sugar and cinnamon. Add the goat milk butter. Stir in or rub the butter and dry mixture together to create a crumbly texture. A pastry blender works well here. 4. Sprinkle the crumble topping over the blueberries. 5. Bake in the center of a pre-heated oven till browned and slightly bubbling, approximately 35 minutes. Check for desired tenderness with a fork.

6. Allow the crumble to cool slightly on a baking rack before serving.

http://blog.hdlabinc.com/post/68908780994/gluten-free-baking-blueberry-crisp

http://blog.hdlabinc.com/post/68908780994/gluten-free-baking-blueberry-crisp

http://en.wikipedia.org/wiki/Quinoa

http://en.wikipedia.org/wiki/Millet

http://en.wikipedia.org/wiki/Brown_sugar



Happy Healthy Guacamole Day! Author: Brittany Chin, RD, LD, CTTS There’s a day for everything, and guacamole is no different. So Happy National Guacamole Day!

Not only is guacamole creamy and delicious, it is also a wonderful source of “good” fats (plus it’s “HDL green,” as we say around here). Below you will find the one and only HDL, Inc. GREEN Guacamole recipe!

Ingredients

2 ripe avocados cut and seed removed but set it aside

½ pint grape tomatoes, sliced in half

1 glove garlic, minced

tablespoon lemon juice

Pepper to taste

Directions

1. In a large mixing bowl, mash the “green goods” of the 2 avocados into a chunky consistency. 2. Add the sliced grape tomatoes, chopped red onion and garlic. Mix together. 3. Squeeze the lemon juice into the guacamole and mix thoroughly; this will help prevent the

guacamole from browning. 4. Add pepper to taste.

Serve with your favorite whole grain tortilla chip, sliced fresh veggies or use it as a spread on your favorite turkey sandwich.

Tip: When storing guacamole, be sure to wrap your mix with the avocado seed and with plastic wrap touching the dip. Avoid any exposure to air. This will keep your guacamole a fresh bright green color.

http://blog.hdlabinc.com/post/69609424544/happy-healthy-guacamole-day



Recipe: Autumn Apple & Ham Egg Muffins Author: Sarah Lewis, MDA, RD, LD

Ingredients:

8 eggs or 6 eggs + 4 whites

¼ cup of unsweetened almond or organic soy milk

2 oz. low sodium nitrate free deli fresh ham or turkey

½ large apple, sliced into chunks

How to:

Preheat your oven to 350F. Coat your muffin tin with non-stick spray or coconut oil. Whisk eggs and milk in a large mixing bowl until uniform consistency and add ham and apples. Pour batter into muffin tins about halfway full. Bake for 15-20 minutes (top center of each muffin will be firm). You’ll get 10 grams of protein per muffin when using eggs and soy milk.

Enjoy!

http://blog.hdlabinc.com/post/63746047945/recipe-autumn-apple-ham-egg-muffins

http://blog.hdlabinc.com/post/63746047945/recipe-autumn-apple-ham-egg-muffins



Healthy Apple Harvest Recipes Author: Sarah Lewis, MDA, RD, LD

Happy Apple Month! Whether you pick them from the orchard or from the grocery store, apples are a healthy and tasty addition to any meal of the day.

Check out these healthy apple recipes from HDL Inc. Clinical Health Consultant

Baked Spiced Apples Serves: 4 Ingredients:

2 whole apples, cut in half, seeds removed

1 teaspoon cinnamon

1 teaspoon ginger

2 teaspoons honey

Chopped pecans (optional)

Directions: 1. Preheat oven to 350F 2. In an 8x8 glass or stone baking dish,

place apple halves, open side up 3. In a small dish mix cinnamon and ginger

until uniform. Dust over apples 4. Drizzle honey over the top 5. Bake 30 min, or until apples are soft 6. Optional: For an extra kick of healthy fat

and fiber, sprinkle with chopped pecans

Gluten-free, Dairy-free Apple Crisp Serves: 4-6 Ingredients:

4 medium-large apples, cored and sliced into eight slices

2/3 cup gluten-free flour such as almond flour, coconut flour or tapioca starch

2/3 cup gluten-free oats

1/3 cup coconut sugar, Stevia or all-natural brown sugar

2 eggs, beaten

Cinnamon and nutmeg to taste

Directions: 1. Preheat oven to 350F 2. Spray a 9x13 baking dish with non-stick

spray or use coconut oil to coat 3. Place apples in baking dish (CHC hint: if

you leave some of them with peels on, they will have just a hint of tartness)

4. In a mixing bowl, combine flour, oats, sugar and egg until it forms a uniform mixture. It will be lumpy

5. Drop spoonfuls of the topping mixture over the apples and spread with a spatula

6. Sprinkle cinnamon and nutmeg over the top of the crust

7. Bake 35 min, or until crust is light brown and crispy

http://blog.hdlabinc.com/post/100249932761/healthy-apple-harvest-recipes

http://blog.hdlabinc.com/post/69710570563/tis-the-season-for-apples

http://bit.ly/picktheperfectappleHDL

http://bit.ly/applenachosHDL



HDL, Inc.’s Perfect Roasted Turkey Recipe Sarah Lewis, RD, LD, MDA & Brittany Chin, RD, LD, CTTS

1. Preheat oven to 325F. 2. Start with a light brush of olive oil on the outer surface of the skin (about 1-2 tablespoons for

the whole turkey). 3. In a small bowl, mix about a teaspoon of: oregano, rosemary, pepper and thyme. Rub gently

onto the outside of the turkey, making sure it’s evenly distributed. 4. Roast until the turkey reaches an internal temperature of 165 degrees. 5. Gobble, gobble, and gobble some more.

Not a fan of roasting your turkey or want to try something different? Consider these HDL, Inc., Clinical Health Consultant-approved healthy turkey cooking methods.

Grilling, takes about 2-3 hours for the turkey to reach 165 degrees.

Smoking, can take 5-12 hours for the turkey to reach 165 degrees.

Avoid deep frying and brining as this adds additional fat and salt to the turkey, decreasing the health benefits of this lean meat.

Have a Happy & Healthy Thanksgiving!

http://blog.hdlabinc.com/post/68164364668/hdl-inc-s-perfect-roasted-turkey-recipe

http://blog.hdlabinc.com/post/68164364668/hdl-inc-s-perfect-roasted-turkey-recipe



Winter Squash to Try: ACORN SQUASH! Author: Kelly Patrick, RD and Sarah Lewis, RD, LD, MDA

Around this time of year, many people like to enjoy an acorn squash; a lightly sweet flavored, low carb side.

What to look for: It should be heavy for its size with smooth, dull skin and no soft spots. A good balance between green and orange coloring is optimal

Why your Clinical Health Consultant wants you to eat it:

Low in Saturated Fat

Low in Sodium

Good source of Fiber

Provides Vitamin A, Vitamin B6, Folate, Manesium, Vitamin C, Thiamin, Potassium, and Manganese

For a yummy meal:

Cut open the acorn squash. Bake until flesh is tender on 400 degrees, about 60-75 minutes. Scoop out stringy flesh and seeds. Then stuff the middle section with beans or meat for protein plus your favorite non-starchy vegetables for a meal in an edible squash bowl!

Below is a great recipe to make with acorn squash!

Baked Acorn Squash Bites

Ingredients:

1 small acorn squash 3 tablespoons extra virgin olive oil 1/3 cup packed dark brown sugar

Ground black pepper

Directions: 1. Preheat oven to 350 degrees. 2. Cut an unpeeled squash crosswise into ½-inch slices.

3. Place the slices on a cutting board. Use a cookie cutter slightly larger than the seed center to cut out the seeds from each circle and discard the seeds. 4. Place the squash on a cookie sheet sprayed with olive oil.

5. Brush each squash piece with the olive oil and season with pepper to taste. Sprinkle a bit of brown sugar over each ring. 6. Bake the squash for 15 minutes. Turn the rings over, brush with olive oil and sprinkle with brown sugar, and bake until tender, 5 to 10 minutes longer. Serve hot.



Avocado Chicken Salad



Spicy Fish en Papillote



Shamrock Smoothie



Building the Ultimate Breakfast Smoothie Author: Elise Blickensderfer, RD, LD, CDE, CTTS

Looking for something quick and healthy to start your day off right? Instead of going for a commercial protein shake that is packed with sugar and a number of unpronounceable ingredients, opt for a healthy breakfast smoothie!

See below for our HDL Inc. Clinical Health Consultant fool-proof way to build a delicious and nutritious breakfast smoothie in just 5 easy steps!

1. Start with a piece of fruit. You may either use a whole fruit or about a cup of frozen fruit.

2. Add some greens. Greens are packed with lots of vitamins, minerals, and fiber. You will need 1-2 cups. WARNING: this may turn your smoothie a green color. More color = more vitamins. Use your favorite greens: kale, spinach, romaine, even just plain salad mix!

3. Increase your smoothie’s staying power by adding some healthy fat in the form of nuts, nut butter, or olive oil. Fats tend to slow down the digestive process, causing you to stay fuller longer. Stick to about one tablespoon of nut butter or olive oil or use about ¼ cup nuts.

4. Add a flavor kick and sweetness with herbs and spices. Try adding cinnamon, ginger, pure vanilla extract, honey or mint to taste.

5. Top it off with some liquid to aid in the blending process. Try unsweetened almond milk, kombucha, unsweetened iced green tea, or water.



Savory Green Bean Side Author: Jody Drange, MS, RD, CDE ACSM Serves 4 Ingredients:

2 cups Fresh Green Beans, cut into bite size pieces

1 cup Crimini Mushrooms, sliced*

½ Red Pepper, chopped

1 Tablespoon Extra Virign Olive Oil

2 garlic cloves, minced

2 Tablespoon Parmesan Cheese, grated

Directions:

1. Add 1 Tablespoon olive oil and 2 cloves of garlic into a non-stick pan over low medium heat. 2. Once oil is warm and coating the pan, you are ready to sauté the green beans and red peppers. 3. After cooked to your liking, sprinkle with Parmesan before serving.



Lycopene-loaded Pizza

Author: Kelly Patrick, RD, LD

Lycopene may contribute to a healthy prostate. To get your Lycopene from pizza without the excess saturated fat, try this recipe below:



No Fuss Sun Tea Author: Jody Drange, RD, ACSM-HFS

Research shows that tea may have some great benefits for your health including: providing the body with antioxidants, decreasing risk of stroke, and improving cholesterol levels. With all the sunny days this summer, it’s a perfect time to take advantage and make a little no-heat needed sun tea!

What you will need:

Pitcher: Glass—not plastic—jug or pitcher that’s clear throughout.

Water: Use filtered water for best flavor.

Tea: Choose your favorite flavor(s) of tea. Pick based on your preference caffeine or decaf. You will need 6-8 tea bags depending on how strong you like your tea.

Flavor Booster: Mint, basil, wedges of lemon or lime, or any other seasonal ingredient.

To get started:

Fill your pitcher with water. Add your tea and flavor boosters. Find a nice sunny spot to brew and you’re all set! Once your tea has set for 3-5 hours remove all tea and flavor ingredients, chill for 1-2 hours.

Be sure to taste your sun tea before adding any sweetener or diluting with water or ice. Try something new and avoid adding sugar, try brewing with a flavor booster or use a fruit infusion bottle to flavor each glass with fresh seasonal fruit. No sugar = No calories!

Tip: Sun Tea will not last as long as store bought tea, so only make enough for a couple of days at a time.



Energizing and Nutritious Hot Summer Snacks! Author: Anna Dean, MS, RD, LD, CDE, CTTS

Summer means afternoon picnics, more time at the pool, and spending a lot of time in the sun. Some refreshing and nutritious snacks are exactly what you need to survive heat.

Here are a few nutrient packed treats that can only enhance your summer fun:

Frozen Yogurt Chips: Place 2 tablespoons of your favorite low-fat yogurt on a cookie sheet, and place it in the freezer for 1 hour. This creamy treat will cool you down and cure that sweet tooth!

Healthy Homemade popsicles: Use a variety of fruits, vegetables and even herbs to make a healthy frozen treat.

Trail Mix: Get creative and add your favorite seeds, nuts, dried berries, and even some wasabi peas to spice up your trail mix a bit.



Tips For Your Best Summer Salad Yet! Author: Brittany Chin, RD, LD, CTTS

Summer may bring some staple (unhealthy) foods such as hamburgers and hot dogs, but what about a colorful salad? During the summer months many fruits and vegetables are in season, and they make a perfect lunch or dinner meal!

Try different combinations of these ingredients to create

different varieties.

One of my favorites is a Summer Strawberry salad:

Start with 2 cups of spinach

Add 3 ounces of grilled chicken

½ cup sliced cucumbers

½ cup sliced strawberries

0.5oz chopped walnuts

0.5oz of goat cheese.

Top with some balsamic vinaigrette dressing and you have

a quick and healthy summer meal!



Healthy snacks to help you score your goals: Spinach Dip

Got time for a quick grocery run today? Stock up on these ingredients so you can bring something new to the table.



Bring a Bean Dish to Your Next Summer Picnic! Author: Melissa Collins

Summer parties don’t have to be a dietary sabotage! Tell the host you will bring a healthy dish which will help you meet your health and wellness goals. Bring our 3 Bean Tuscan Salad recipe to your next picnic, and fill up on nutritious fiber and protein!

Beans are packed with fiber that not only helps lower LDL cholesterol, but it also helps maintain a stable blood sugar and a healthy weight, while keeping you full for longer.



"Healthify" Your Macaroni Salad Author: Elise Blickensderfer, RD, LD, CTTS

Picnics can often mean high-fat, high-carb go-to foods like potato chips, mayo-based macaroni salads, and desserts such as brownies, bars, or cookies. Challenge yourself to take along a few healthier picnic sides this year including this macaroni salad here:



Healthy snacks to help you score your goals: Berry Spinach Salad



How To Make Your Own Frozen Yogurt Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

During the hot summer months, there is nothing like a frozen treat to cool you and your family down. Give this homemade frozen yogurt recipe below a try for a simple and refreshing treat:



Healthy Summer Desserts that Won’t Bust the Scale

Author: Angela Spencer, RD Let’s face it, it’s hot outside. There is nothing better to cool us down than a delicious frozen and cold

dessert, right? These treats may cool us down, however many can sacrifice our health goals with added

sugar and fat. Here are some healthy alternatives to a cold sweet treat to beat the summer heat:

Make your own healthy popsicles

Freeze grapes.

Dip fresh berries in plain Greek or regular yogurt then freeze.

Pour reduced sugar orange juice in a plastic cup, add various types of fruit, stick a Popsicle stick in

and freeze.

Make some fresh fruit kebabs!

Stick half of a banana with a Popsicle stick and dip in melted 70% dark chocolate and freeze.



Grill Marinades



Fish Taco Goes Greek Servings: 6

Prep Time: 30 minutes

Ingredients:

1 pound Atlantic Cod

2 Tablespoons lemon juice

2 Tablespoons olive oil

2 Tablespoons low sodium taco seasoning

½ cup plain Greek yogurt

½ cup sour cream

¼ cup fresh salsa

12 corn tortillas

Directions:

1. Combine lemon juice, olive oil, and taco seasoning. Set aside.

2. Combine non-fat, plain Greek yogurt and light sour cream. Set aside.

3. Chop fish into 1 inch pieces.

4. Coat fish with seasoning and oil mix.

5. Sautee fish in a non-stick skillet on medium heat for 15 minutes.

6. Divide cooked fish among corn tortillas.

7. Top with cilantro, Greek yogurt/sour cream mix, and salsa as desired.



PB & ‘Nana Chippers

Servings: 6-8

Prep Time: 20 minutes

Total Time: 8-10 hours

Ingredients:

2-3 bananas

Natural Peanut butter with no added oils or sugars

Directions:

1. Peel and slice bananas into 1/8”-1/4” slices and lay flat on a cookie sheet lined with aluminum foil.

2. Place bananas in freezer overnight or until frozen.

3. Add a dollop of peanut better for a quick snack!



Kickin’ Back Slaw Servings: 12 ( ½ cup sized) Prep Time: 1 hr and 15 min

Ingredients:

2 Tablespoons cottage cheese

2 Tablespoons Mayo made w/ Olive oil

2 Tablespoons vinegar of choice (white wine, balsamic, apple)

1 Tablespoon lemon juice

¼ teaspoon cayenne pepper

¼ teaspoon black pepper

4 cups shredded cabbage red and green

1 cup shredded carrots

1 cup chopped cauliflower

2 Tablespoons fresh chives

Directions:

1. Puree in blender or food processor ingredients 1 through 6 until smooth. 2. Toss sauce with the remaining ingredients. 3. Chill for at least an hour before serving.



A Triple Trail Mix Fix Author: Sarah Lewis, MDA RD LD

Looking for a healthier way to snack, but don’t want to sacrifice flavor? Look no further than these three great-tasting DIY trail-mix recipes that are packed with healthy fats, fruit and fun!



Autumn Apple & Ham Muffins



Roasted Pumpkin Seeds

Author: Jody Drange, RD, ACSM-HFS

Ingredients:

1 cup pumpkin seeds 2 cups water 1 Tablespoon coconut oil 1-2 teaspoons of no-salt seasoning (Pick one or mix and match

for your favorite flavors: Cayenne pepper, Mrs. Dash seasoning, onion powder, garlic powder, cinnamon and sugar)

Directions

1. Cut open the top of your pumpkin and using a metal spoon scrape the inside out, removing the seeds and pulp.

2. Place the seeds in a colander and run under water removing any remaining pulp from the seeds. 3. Measure 1 cup of seeds and place in a pot on the stove. Place 2 cups of water and 1 tablespoon of

seasoning in a sauce pan. Bring water and seeds to boil and let simmer for 15 minutes 4. Remove the seeds from the heat and drain. 5. Pat dry and set out over night to dry. 6. The next day, pre-heat oven to 400 degrees. Toss the pumpkin seeds with Olive Oil and lay flat on

aluminum lined cooking sheet. Roast for 10-15 minutes. 7. Add seasoning(s) of choice and finish roasting for 5 minutes.

Enjoy warm from the oven or store in an airtight container in the refrigerator.

*Refrigeration is only necessary if you do not eat them within the first 2-3 days.



Guiltless Tailgating Recipes: Deviled Eggs Author: Kelly Patrick, RD, LD Bring something healthy to the tailgate this football season with these easy recipes!

Deviled Eggs

Servings: 12 eggs

Ingredients

6 hard-boiled eggs, peeled

1 avocado

1 teaspoon lime juice

1 tablespoon red onion, minced

1 tablespoon cilantro, chopped

½ teaspoon pepper

½ teaspoon sea salt

hot sauce, optional

Directions

1. Cut eggs in half lengthwise. Spoon yolks out and put into bowl. Put egg halves onto plate and place in fridge while preparing other ingredients.

2. Crumble egg yolks in bowl. Pit avocado and combine with egg yolks. Mix well until creamy. Add lime juice, red onion, cilantro, hot sauce, pepper, and salt. Mix well.

3. Place a scoop of mixture into egg halves. Garnish with cilantro. Serve immediately before avocado browns.



Guiltless Tailgating Recipes: Low Carb Pepper Nachos Author: Kelly Patrick, RD, LD

Servings: 8

Ingredients:

¾ cup corn

¾ cup black beans

¾ cup Pico de Gallo

1 avocado, diced

1 pound mini peppers, halved and seeded

½ cup sharp cheddar cheese, shredded

¼ cup green onions

Cilantro, for garnish

Instructions:

1. Mix together corn, black beans, pico de gallo, and avocado in a large bowl. 2. Place peppers on baking sheet and fill peppers with the avocado mixture. 3. Sprinkle peppers with cheddar cheese and broil 2-4 minutes. 4. Add green onions and cilantro as a garnish and serve.



Healthy Apple Harvest Recipes

Author: Sarah Lewis, MDA, RD, LD

Gluten-free, Dairy-free Apple Crisp

Serves: 4-6

Ingredients:

4 medium-large apples, cored and sliced into eight slices

2/3 cup gluten-free flour such as almond flour, coconut flour or tapioca starch

2/3 cup gluten-free oats 1/3 cup coconut sugar, Stevia or all-natural brown

sugar 2 eggs, beaten Cinnamon and nutmeg to taste

Directions:

1. Preheat oven to 350F 2. Spray a 9x13 baking dish with non-stick spray or use coconut oil to coat 3. Place apples in baking dish (CHC hint: if you leave some of them with peels on, they will have just a hint

of tartness) 4. In a mixing bowl, combine flour, oats, sugar and egg until it forms a uniform mixture. It will be lumpy 5. Drop spoonfuls of the topping mixture over the apples and spread with a spatula 6. Sprinkle cinnamon and nutmeg over the top of the crust 7. Bake 35 min, or until crust is light brown and crispy



The Skinny on Pumpkin Spice Author: Elise Blickensderfer, RD, LD, CDE, CTTS

Fall is in the air and pumpkin spice products are out in full force! The taste has been referred to as “the holidays in a cup.” But are these products supporting our health goals?

Pumpkin-spice-flavored foods and beverages contain added calories and sugar without the many nutrients found in pumpkin itself, like:

Fiber

Antioxidants: vitamins A, E, and C, and beta-carotene

B vitamins: B6, folate, and niacin

Potassium, magnesium, and iron

For example, a Starbucks Pumpkin Spice Latte, Grande-size, contains 310 calories and 47 g of sugar, and zero nutritional benefit coming from the flavored syrup.

HDL Inc. Skinny Pumpkin Spice Coffee: Brew a cup of black coffee and add a sprinkle of pumpkin spice and cinnamon on top.

Clinical Health Consultant Tips for Pumpkin Season

Take advantage of all the added fiber and nutrients naturally found in pumpkin, and create that “holidays-in-a-cup” flavor without the repercussions! Add canned pumpkin (not pumpkin pie mix), pumpkin pie spice, and cinnamon to:

Baked goods

Plain Greek yogurt

A delicious smoothie

A savory soup

Opt for naturally flavored coffee beans, such as Green Mountain Coffee, Pumpkin Spice, or brew a cup of black coffee and add a sprinkle of pumpkin spice and cinnamon for the same beloved flavor and aroma.



Sweet Potato Breakfast

Author: Stacie Wheatley, MA, RD, LD

Savory sweet potatoes for breakfast? This paleo- and gluten free recipe is a yummy way to add a superfood to your breakfast routine. Instead of traditional hashbrowns made with white potatoes and unhealthy oils, why not add a healthy dose of fiber and vitamin A to start your day? Sweet Potato Hashbrowns: Yield: 4 servings

Ingredients:

2 tablespoons coconut oil 2 tablespoons minced garlic ½ medium yellow onion, diced 1 large sweet potato, peeled and grated Salt and pepper to taste

Directions:

1. In a large sauté pan, sauté the diced onion with oil and garlic over medium-high heat.

2. When onions are softened, add the grated sweet potato to the pan. Season with salt and pepper.

3. Cook approximately 15-20 minutes until sweet potato is soft, lightly browned, and cooked all the way through.

Make it your own:

For a well-rounded breakfast, top your hashbrowns with a fried egg and diced avocado. For lunch or dinner options, top the hashbrowns with ground turkey browned in homemade taco

seasoning. Add diced red bell pepper with your onions. It will add additional fiber and antioxidants, as well as

increase fullness. Top with salsa or diced tomato at the end for added lycopene Fresh chopped cilantro is a nice garnish

The Health Diagnostic Laboratory, Inc. Clinical Health Consultants believe this recipe is healthful for most; however, please note that it was not tested in a formal test kitchen.

http://bit.ly/lycopenepizzaHDL



Cranberry Granola Recipe

Author: Jody Drange, RD, HFS




Cut Out The Middle Man: Make It At Home! Author: Stacie Wheatley, MA, RD, LD

I hate it when I am cooking and am missing just one thing. Last night, that thing was taco seasoning. I looked at my spices and thought, “I probably have all of the ingredients here.” I came up with a quick no-salt recipe and it was delicious. The family never knew the difference between the purchased and homemade spice blend!

Here are a few examples of ways you can cut out the middle man, and create items in a more wholesome way at home.

1. Homemade Spaghetti Sauce

Ingredients:

Two 12.5 ounce cans no-salt diced tomatoes One 12 ounce can organic tomato paste 2 Tablespoons each: dried oregano, garlic

powder, raw sugar, balsamic vinegar 1 Tablespoon onion powder 3-5 fresh basil leaves, chopped Pepper to taste

Directions: Combine all in a two-quart saucepan over medium heat.

Health Factor: Eliminate excessive sodium and sugar, “natural flavors,” and soybean oil (servings of ½ cup may contain more than 2 teaspoons of sugar!).

2. Asian Marinade

Ingredients

½ cup low-sodium soy sauce ½ cup water

1 Tablespoon sesame oil 1 teaspoon each: minced garlic, 1 teaspoon

minced ginger, 1 teaspoon lime juice

Directions: Combine all in small bowl, ramekin, or ½ cup Tupperware.

Health Factor: Eliminate excessive sodium and preservatives (sodium benzoate, succinic acid, disodium inosinate, disodium guanylate), modified food starch, added sugar, and “spices.”

3. Salmon Rub

Ingredients:

2 Tablespoons brown sugar 1 teaspoon garlic 1 teaspoon onion powder ½ teaspoon salt and paprika


Health Factor: Eliminate Vague “spices” and anti-caking agents.





Soup-er Bowl Sunday Author: Jill Blewett, MS, RD, LDN, CDE, CTTS

It’s game time! Even if you don’t watch football all season, many of us are sucked into “Soup-er” Bowl parties. Whether you throw your own party or attend one, a game plan is a must!

My Healthy Super Bowl Tips:

Bring a healthy option to the party so you know there’ll be a healthy choice available.

Make half of your plate veggies (e.g., broccoli and carrots from your veggie tray).

Spend time chatting and catching up with friends, away from the food table.

Not enough chairs? That’s okay, standing is good for you! For bonus points, you can even do wall sits.

If you can, round up some of your fellow party goers to engage in a game of flag football or walk to the park before the game.



Make Your Own Taco Seasoning

Author: Stacie Wheatley, MA, RD, LD

Ingredients:

2 Tablespoons garlic powder

1 Tablespoon chili powder

1 Tablespoon onion powder

1 Tablespoon cumin

¼ teaspoon red pepper flakes

¼ teaspoon dried oregano

¼ teaspoon paprika

¼ teaspoon black pepper


Health Factor: By making your own taco seasoning, you limit excessive sodium, cornstarch, anti-caking

agents, and, potentially, trans fats.

Did you know: Servings of 2 teaspoons of pre-made taco seasoning may contain more than 350 mg of

sodium!



How to Build a Mason Jar Salad

Author: Brittany Chin, RD, LD, CTTS If you are on Pinterest getting new healthy meal ideas as often as I am, you have probably seen the very popular “Mason Jar Salad.”

The Mason Jar Salad is the new, and very visually appealing, take on brown-bagging your lunch. Mason Jars keep your salad fresh in the refrigerator longer than plastic containers (up to 5-7 days depending on your ingredients). Simply combine ALL salad ingredients in one container, layering them to avoid the lettuce or other items getting soggy. Then , put on the top and twist until closed!

How To Layer a Mason Jar Salad

Layer 1: Salad dressing (2 tablespoons, preferably oil based).

Layer 2: Hearty vegetables that can be tossed in dressing without getting soggy i.e.cucumbers,

tomatoes, red onion, broccoli, cauliflower.

Layer 3: Other vegetables, fruits, and beans, e.g., mushrooms, zucchini, berries, apples.

Layer 4: Lean meats and cheeses, e.g., tuna, chicken, boiled eggs, feta, or goat cheese.

Layer 5: Nuts and/or seeds.

Layer 6: Leafy greens, e.g., spinach, arugula. Don’t be afraid to stuff them in there to keep the jar

compact!

Recipe: Greek Grilled Chicken Mason Jar Salad Servings: 1 Ingredients:

2 tablespoons oil-based dressing ¾ cup cucumber, cut into half moons ½ cup chopped tomato ¼ cup chopped red onion 1.5 ounces feta cheese 2.5 ounces grilled chicken, cubed 2 tablespoons chopped walnuts 3 cups salad greens

Instructions:

1. In a clean, 64 ounce, wide-mouth mason jar, add 2 tablespoons of oil-based dressing such as balsamic vinaigrette or oil and vinegar.

2. Next, layer the following ingredients in order into the Mason jar: cucumbers, tomato, red onion, feta cheese,grilled chicken, and chopped walnuts.

3. Lastly, “stuff” in the salad greens— don’t be afraid to push them in tightly to conceal the other ingredients!

4. Pack in a lunch box with a cooler, or in the refrigerator. Salad can last up to 5 days.



Salt Free Popcorn Flavorings

Author: Heather Frost, MS, RD, LDN and Jody Drange, MS, RD, ACSM EP-C Cold Friday nights make the best movie nights. Last month we shared with you healthy ways to make

your own movie theater quality popcorn at home. Here are some yummy and low sodium

http://blog.hdlabinc.com/post/108648924426/hdl-test-kitchen-popcorn




Strawberry Salsa Fresca Recipe

Author: Jennifer Jordan, MS, RD, LD

Strawberries and salsa: the odd couple. Maybe not a common pair, but this dish inspired me to think outside the box to combine sweet berries, crisp cucumber, and refreshing cilantro. In this strawberry salsa, the fresh combination of flavors is the perfect way to deliver a delicious, healthy dose of fruits and vegetables in one dish. Strawberries provide a winning trifecta: delicious flavor with natural sweetness, a hearty dose of vitamin C, and a good source of fiber. One cup of strawberries has 85 mg of vitamin C—that’s 160% of the recommended daily value! Strawberries also contain both soluble and insoluble fiber. These berries are good for the gut and helpful for the heart. Try this recipe to celebrate National Strawberry Month and National Salsa Month! Here are a few ideas to help incorporate strawberries into your meals this summer:

Breakfast: English muffin, toasted, with cream cheese and strawberry salsa Lunch: Arugula topped with strawberry salsa, toasted walnuts, and goat cheese for a crisp

summer salad Snack: Strawberry salsa with multigrain pita chips Dinner: Strawberry salsa served over grilled halibut

Strawberry Salsa Fresca Yields: 1 ½ cups of salsa Ingredients:

2 teaspoons extra virgin olive oil 1 ½ Tablespoons Red wine vinegar 1 teaspoon honey 1 teaspoon lime juice (juice from 1/8 of

a lime) 1 Tablespoon cilantro, very finely

chopped 1 pinch salt 1 pinch pepper 1 cup Strawberries, diced ½ cup Cucumbers, diced ¼ cup Tomatoes, diced ¼ teaspoon Shallots, minced

Instructions: 1. In one dish, combine the extra virgin

olive oil , red wine vinegar, honey, lime juice, cilantro, salt and pepper.

2. Whisk the oil and vinegar mix thoroughly then set aside.

3. In a separate dish, combine strawberries, cucumbers, tomatoes, and shallots.

4. Pour the oil and vinegar mixture over the strawberry mixture.

5. Toss all ingredients together until well blended

6. Serve immediately or refrigerate and serve chilled.

http://bit.ly/berriesHDL

http://bit.ly/strawberriesrecipeHDL

http://bit.ly/summersaladHDL



Tailgating Kale Chips Author: Melissa Collins, MS Serves 6 Ingredients:

1 bunch kale 1 Tbsp extra virgin olive oil 1 teaspoon no salt pizza seasoning

Directions: 1. Preheat an oven to 350 degrees F (175 degrees C). Line a non insulated cookie sheet with parchment

paper. 2. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size

pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with pizza seasoning.

3. Bake until the edges brown but are not burnt, 10 to 15 minutes

Now that you’re armed and ready for game day, let’s all shout…”All Hail to Kale!“ How will you decide to incorporate KALEgating?

Documents

HDL 2015 CHC eBook