Nutrition Counseling through TeleHealth

Imagine having access to a registered dietitian for one-on-one nutrition counseling via your mobile phone or laptop? Telehealth is a way to conveniently access personalized healthcare from the comfort of your home or office by using a HIPAA-secure online platform.


Now HealthEase offers telehealth as an option for companies who sign up for our exclusive Your Fuel™ nutrition counseling program. Your Fuel is led by a team of registered dietitians who can provide private nutrition counseling sessions at the worksite for FREE to the employer and the employees because the sessions are covered by many health insurance providers, including Independence Blue Cross and Aetna.


The secure telehealth platform used by HealthEase dietitians for virtual nutrition counseling is called Healthie. This valuable tool, which includes a mobile app and personal online portal, offers important benefits:
 Convenience – it’s accessible anywhere and eliminates the need to travel for appointments
 Ongoing support from the dietitian in between regular appointments
 View uploaded documents, such as meal plans, recipes, and educational materials
 Exchange messages with the dietitian, so you can ask questions or send updates on your progress or challenges
 Track your health activities by maintaining a photo food log, recording and updating metrics (weight measurements, etc.), and logging exercise – all of which the dietitian can view and provide feedback
 Schedule, cancel, or reschedule appointments and receive reminders
 Video chat with the dietitian through your mobile app or computer
 Integrate with wearable devices like Fitbit


If you or your company is interested in learning more about the Your Fuel program and the new telehealth option, contact HealthEase at


By Rachel Hudes, Registered Dietitian for HealthEase

Your Training Heart Rate – Get In the Zone!

HealthEase instructors know the best way to get the most from cardio workouts is to exercise at intensity levels within certain training heart rate zones. The most common methods use formulas such as percentages of your estimated maximum heart rate, e.g. heart rate charts, or the more detailed Korvonen formula. Both methods come with limitations. These limitations include individual differences, such as age, gender, genetics, type of modality, and personal objectives.


The biggest variable when using a formula is the estimated maximum heart rate. The key word is ESTIMATED. To calculate a person’s maximum heart rate the formula 220 minus age is typically used. Based on this, a 40-year-old would have a MHR of 180 beats per minute. This number is used to calculate training intensities. However, when tested in the lab, this number can vary between 10-15 beats per minute (BPM). Therefore, a 40-year-old’s actual maximum heart rate would be between 165 and 190 BPM.


When prescribing training heart rate zones, HealthEase recommends adding 10 beats on either side of the recommended range.

Use the revised Korvonen formula below in conjunction with recommended Rate of Perceived Exertion (RPE) ratings to help determine appropriate training intensity levels:


(Estimated Maximum Heart Rate – Resting Heart Rate) x Desired Intensity % + Resting HR +/- 10 Beats Per Minute = Training Heart Rate Zone.

• Estimated Maximum HR = 220 – Age: ______________
• Plus 10 BPM: _______
• Minus 10 BPM: ______
• Resting HR = Morning 30-second pulse check multiplied by 2: _________
• Recommended Desired Training Intensities: 60 – 80%


Example of a Training Heart Rate Zone for a 30-year-old with resting heart rate of 65:


Minimum Training Heart Rate:
220 – 30 (Age) = 190
190 – 65 (RHR) = 125
125 X .60 (Min. Intensity) + 65 (RHR) = 140 Beats/Minute – 10 BPM = 130 BPM


Maximum Training Heart Rate:
220 – 30 (Age) = 190
190 – 65 (RHR) = 125
125 X .80 (Min. Intensity) + 65 (RHR) = 165 Beats/Minute + 10 BPM = 175 BPM


His training heart rate zone is 130 – 175 beats per minute.


Calculate Training Heart Rate Zone:

Maximum: (Estimated Max HR [_____] – RHR [_____]) X .80 = RHR [_____] + 10BPM = [_____]

Minimum: (Estimated Max HR [_____] – RHR [_____]) X .60 = RHR [_____] – 10BPM = [_____]


The training heart rate zone is _____ to _____ beats per minute.


Next time you go for a run or get on the elliptical machine, GET IN THE ZONE!

Introductory Fitness Consultations – Why They Matter

A few weeks ago I met with a new gym member for a fitness consultation.  Julie (not her real name) is in her early 40’s and mother to three children under the age of eight. She works part time and mainly sits at a desk when she is in the office.  Since having kids Julie hasn’t exercised regularly, has a few minor knee issues from her college days, but is otherwise in fair physical shape.  Julie admitted to me that her diet is lousy, but she is working to make some changes for 2017.

After chatting with Julie for about 15 minutes about her health history, I took her out to the gym floor to conduct a Functional Movement Screen and Overhead Squat Assessment and took notes on the results.  We then spent another 20 minutes going over foam rolling, stretching and movement techniques that she could use to get started with her workouts. After wrapping up her consultation, Julie signed up for a 5-pack of personal training sessions, and I am looking forward to helping her get back in shape. 

Introductory fitness consultations are worthwhile whether they result in personal training sessions or not. Even if a person does not choose to get personal training right away, we’ve established a relationship so that if they come back to me for advice later, I will be able to hit the ground running.

So here are the main things I try to accomplish with each introductory session:

  • I ask a lot of questions – What is their work history? Exercise history?  Physical activity background?  Were they an athlete in the past?  Do they have kids living at home?  What is their typical work day like?
  • I take notes – These are just little tidbits of information, like “bad diet,” “achy left knee,” “sees chiropractor sporadically,” etc.
  • I’m genuinely curious as to not only their gym goals, but their personal lives as well – Are they from the area? Where do they live in relation to work?  Do we have any commonalities in terms of where we’ve lived, maybe a past business connection, or a mutual friend?
  • I perform the Functional Movement Screening and Overhead Squat Assessment – They give me the most basic recorded data that I can use to introduce someone to foam rolling and corrective exercises. They also help me show how to alleviate basic aches and pains, such as tight hip flexors or a strained lower back.
  • I show my clients how I’ll use all of this information to tailor exercise programs specifically for them – The notes aren’t just for me. I’ll actually show them everything I’ve written down at the end of the session so they can see how I work, what the consultation has determined and, at the end of the day, exactly what I am going to do for them from a health & fitness standpoint.

by Adam Marks, Fitness Site Manager for HealthEase


The upcoming holiday season is one of the hardest times of year to try and keep up with fitness and nutrition goals. We are surrounded by temptation virtually every day, whether it is the massive Thanksgiving spread, co-workers bringing in dessert leftovers to the office, Christmas holidays parties and hanging out with family and friends for extended amounts of time. With that in mind, here are a few tips to keep yourself in check as the weather turns cold:

· Have a seat — If you are standing you are normally in a hurry to eat quickly. Have a seat and enjoy your meal!

· Protein and veggies first – Both are more filling than the starchy carbs that we normally eat, and they will help let you know when you are full.

· Chew your food, and put your fork down between bites — This will not only help you slow down and thus not over-consume, it will also help your body break down your meal.

· Try not to combine alcohol and desserts — Combing alcohol and sugar creates the perfect storm for a holiday hangover and is tough on your stomach.

· Stay hydrated – Staying hydrated is important, especially if you are drinking alcohol.

Little things make a big difference, so the more you can pay attention to your meals, the better off you will be for the start of 2017.


Author: Adam Marks, NASM Master Trainer and HealthEase Site Manager

Portion Control Your Thanksgiving Feast

myplate (2)

Thanksgiving comes around once a year and is a day we dedicate to tradition, family, and eating!  It can be hard to keep your nutrition goals in focus when surrounded by a feast of calorie-rich options. Thankfully, you don’t have to sacrifice your favorite holiday foods in order to stay healthy and avoid weight gain.  Use the portion size references below and the United States Department of Agriculture’s MyPlate guidelines to enjoy your favorite foods without overindulging, because the only thing that should be stuffed on Thanksgiving is the turkey.

Follow the USDA’s MyPlate Strategy!

How to Measure Serving Sizes of Your Thanksgiving Favorites:

  • Turkey – White meat = 3 oz. cooked or one deck of cards
  • Mashed Potatoes = ½ cup or a Scotch Tape roll
  • Cranberry Sauce – canned =  ½ inch slice; homemade = ½ cup or spool of thread
  • Sweet Potato or Green Bean casserole – ½ cup or an Altoids box
  • Stuffing – ½ cup or a bar of soap
  • Dinner roll – a medium roll or a tennis ball
  • Gravy – 2 tbsp. or a golf ball
  • Cornbread – a combination lock
  • Pumpkin pie – 1/10 of a 9 inch pie plate or a light bulb


For more information on portion control ideas, go to

Meghan Rath

Meghan Rath

M.S., CSCS, HFS is a HealthEase Fitness Manager with a Bachelor’s degree in Exercise Science and a Master’s degree in Exercise Physiology from West Chester University. She is also ACSM and NSCA certified.

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