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Nutrition

FitFactor: Kick March Off Right with Balanced Meals

March 5, 2018

Not only is March Bleeding Disorders Awareness Month, but it has also been designated National Nutrition Month! Take this time to evaluate your current eating habits. How many healthy foods are you eating consistently? What are you lacking? Do you eat too much of one thing? There is always room for improvement when it comes […]

Fit Factor: Spice-Up Your Holiday Dessert Menu

December 19, 2017

Looking for a new healthy holiday dessert? This Applesauce Spice Cake has a delicious, spicy aroma and taste. It has less sugar and fat, and more fiber than most desserts. Treat it like a coffee cake to be served for brunch or for dessert with a scoop of vanilla ice cream or a dab of […]

FitFactor: 10 Tips to Stay Healthy this Holiday Season

December 7, 2017

The holidays are upon us, and staying healthy during this season can be challenging.  While this is true for the general population, it is especially important for individuals with hemophilia or other bleeding disorders.  We understand the importance that activity and a healthy diet play in maintaining an ideal weight and decreasing the number of bleeding episodes […]

Young Adult Podcast: Grocery Shopping on a Shoestring Budget: How to Choose Healthy Foods without Breaking the Bank

November 3, 2017

By offering additional resources and education about the benefits of self-care and exercise for young adults, we hope to inspire a lifetime of healthy choices and habits! Our guests on this podcast are Kathryn Clark, a retired dietician, and Eric Burgeson, an active young adult with hemophilia. Kathryn and Eric iscuss ways to keep costs low at the grocery store […]

Young Adult Podcast Series: Nutrition

October 19, 2017

By offering additional resources and education about the benefits of self-care and exercise for young adults, we hope to inspire a lifetime of healthy choices and habits! Listen in as holistic Nutritionist Jenny Helman offers invaluable tips on how to create and stick to a healthy diet, and dispels common nutrition myths and misconceptions.

FitFactor: Pre-Exercise Snacks to Boost your Workout

September 6, 2017

It’s 5 o’clock on a weekday. You want to hit the gym, but you’re hungry and not sure if eating before you exercise will help or hinder your workout. What are the best foods to eat pre-workout? How much of them? How close to your workout time should you eat? Staying fit plays a big […]

FitFactor: Las ventajas de ir al cuarto de pesas

August 31, 2017

  El entrenamiento con pesas juega un papel importante en mantener su cuerpo en forma y saludable. Es una gran manera para las personas con trastornos de sangrado para fortalecer los músculos y las articulaciones y, al hacerlo, reducir la frecuencia y la gravedad de las hemorragias. Hablamos con Michael Zolotnitsky, Doctor en Terapia Física, […]

FitFactor: ¿Cómo se compara su lista de alimentos saludables con la de un nutricionista?

August 29, 2017

  ¿Cree usted que sus puntos de vista de lo que es saludable se alinean con las opiniones de los expertos? El New York Times publicó un interesante artículo hace unos meses sobre la percepción pública de lo que es “saludable” y cómo estos han cambiado con el tiempo. El estudio también destacó lo que […]

FitFactor: ¡Brindis para la buena salud … con té!

August 29, 2017

Ahora que el invierno está en pleno apogeo y el clima frío está sobre nosotros, puede ser fácil olvidarse de mantenerse hidratado. Sin embargo, sólo porque no sienta sed, no significa que su cuerpo tiene tanta agua como lo necesita. Una manera fácil de hidratarse (y calentarse) es beber té. No tiene azúcar añadido como […]

Fit Factor: Step up your Grilling Game this Summer

May 2, 2017

With summer just around the corner, we’ll soon be able to pull out those grills for our favorite outdoor meals. Whether you’ve got a taste for meat, fish, seafood, tofu or vegetables, grilling is one of the healthier cooking methods. Cooking food on a grill allows excess fat to drip away from the food, without […]

FitFactor: Toast for Good Health…with Tea!

January 1, 2017

Now that winter is in full swing and the cold weather is upon us, it can be easy to forget to stay hydrated. However, just because you don’t feel thirsty, doesn’t meant your body has as much water as it needs. An easy way to hydrate (and to warm up) is by drinking tea. It […]

FitFactor: How Does Your List of Healthy Foods Compare with a Nutritionist’s?

December 5, 2016

Do you feel that your views of what’s healthy align with the views of the experts? The New York Times published an interesting article a few months ago about public perception of what is “healthy” and how these have changed over time. The study also highlighted what foods nutritionists believe to be the healthiest (and […]

FitFactor: The Benefits of Hitting the Weight Room

October 31, 2016

Weight training plays an important role in keeping your body fit and healthy. It’s a great way for people with bleeding disorders to strengthen muscles and joints and by doing so, reduce the frequency and severity of bleeds. We spoke with Michael Zolotnitsky, Doctor of Physical Therapy, about the benefits of weight training and his […]

Fit Factor: The Importance of a Whole Grain Diet

August 1, 2016

For many of us, our diet takes a back seat when our lives become busy and stressful. This leads us to consume more processed meals and snacks on the go. While these foods can be cheap and convenient, they have also been stripped of some of their nutritional value. Whole grain products rather than foods […]

The Ins and Outs of BMI

June 1, 2016

By Michelle Morath “Healthy Bodies Bleed Less” continues to be the mantra of HFA’s FitFactor program. It is our goal to get every community member at least considering the positive effects that physical activity and a healthy diet can have not only on their joint health, but also their overall health and sense of well-being. […]

FitFactor: Eat Healthier with MyPlate

February 26, 2016

In an effort to make healthier food choices easier to understand, the U.S. Department of Agriculture created  a simple and familiar visual, that would be easy to remember and use, a place setting.  MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The […]

New Dietary Guidelines for Americans

January 15, 2016

Last week, the U.S. Departments of Health and Human Services and Agriculture released the 2015-2020 Dietary Guidelines for Americans. The Dietary Guidelines for Americans is a trusted resource for evidence-based nutrition recommendations and serves to provide the general public, as well as policy makers and health professionals with the information they need to help the public make informed choices […]

10 Healthy Holiday Hints to Hit the New Year Right

December 22, 2015

The holidays are upon us, and staying healthy during this season can be challenging.  While this is true for the general population, it is especially important for individuals with hemophilia or other bleeding disorders.  We understand the importance that activity and a healthy diet play in maintaining an ideal weight and decreasing the number of bleeding episodes […]

Kids Healthy Eating Contest!!

December 11, 2015

                        Show Us Your #HFAStrong Kids! The holidays are upon us once again! Tis the season for recipe cards coming out of the cabinets, eating, regular trips to the grocery store, eating, healthy New Years resolutions and yes, eating!   Do you have a budding chef or nutrition expert in your home? Do they like to see themselves […]

Cooking Safely with Slow Cookers

November 14, 2015

The crisp fall air means its time to pull out the slow cooker and whip up those comfort foods that leave us feeling warm and toasty.  It is important to keep in mind healthy eating when reaching for the comfort food recipes which can often be high in fat and sodium. A healthy diet includes the […]

FitFactor: Help Kids Start Cooking

July 17, 2015

One of the best ways to get kids to eat healthy is to start young and teach them how.  Make healthy eating a lifelong habit from the start.  Eating nutritious meals and snacks is so important to people with bleeding disorders.  A variety of vitamins and minerals help support strong muscles and bones, and eating a […]

FitFactor: Deciphering Food Labels

June 25, 2015

[glossary_exclude] Maintaining a proper weight and good health is so important for people with bleeding disorders for some very good reasons: Better overall health Helps prevent and control disease Reduces stress and impact on joints Less factor is needed for individuals who are at an ideal weight Good eating habits play a big part in the […]

FitFactor: Summer Berry Recipes

May 29, 2015

A healthy diet is one that includes lots of whole foods, few processed or refined foods and very little sugar.  It is important for people with bleeding disorders to eat a healthy diet to help maintain a proper weight and to reap all of the vitamins, minerals, fiber and nutrients that a diet rich in fruits […]

Produce Storage Tips

April 30, 2015

Proper nutrition, combined with safe and effective exercise, is especially important to maintain good health in people with hemophilia. It is so important to get the essential nutrients we need and even more important in an individual with a bleeding disorder.  Developing strong bones and muscles can help reduce the number of bleeds an individual experiences and […]

A Family Valentine’s Day

February 5, 2015

[glossary_exclude]This Valentine’s Day, why not make it a family affair?  Get the whole family involved in planning and preparing that special meal.  Then continue the fun with a family dance off, playing active video games, or taking a walk together. Cook a family favorite with a twist, homemade pizza with whole wheat crust.  This homemade […]

Taking the First Steps: Nutrition

January 9, 2015

For most of us the resolution is the same: Lose weight and get in shape.  However the path to accomplishing these goals might look totally different for each of us.  The most important thing is taking the first steps.  Starting with small changes will help you to see progress.  This in turn, will keep you […]

Today is National Eating Healthy Day

November 5, 2014

Proper nutrition, combined with safe and effective exercise, is especially important to maintain good health in people with hemophilia. HFA’s FitFactor Program , offers services designed to improve health, fitness, and quality of life through regular physical activity and proper nutrition. It is so important to get the essential nutrients we need and even more important in an […]

Six Ways to Be Safe and Healthy This Halloween

October 31, 2014

This guide was put together by the Centers for Disease Control and Prevention (CDC), and is a great addition to our recent FitFactor post on watching how much sugar is in your food. We hope that you and your family stay safe this Halloween. Don’t let your health get tricked this Halloween! Here are a few ways to stay […]

How Sugar and Sweeteners Affect Your Health

October 17, 2014

Did you know that the average American adult eats approximately 22 teaspoons of added sugar in their diet each day? The food we put into our bodies has a direct impact on how we look, feel, and on our health. For individuals with hemophilia or other bleeding disorders, eating healthy and maintaining a proper weight is especially important because it […]

Healthy Back To School Snacks

September 5, 2014

[glossary_exclude] When considering snacks for your kids, the end of summer doesn’t have to signal the end of healthy eating.  Although it is a natural tendency to grab whatever is convenient, prepackaged foods and snacks are usually not the best choice for healthy, growing bodies. It is especially important to eat healthy if you have […]


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