Happy 4th of July!

With the recent news on the passing of the Patient Protection & Affordable Care Act we have been receiving a lot of questions from customers and news outlets, here are a few links to some of our Founder, Suzanne Thompsons most recent interviews. Please do not hesitate to contact us if you have any questions about the upcoming changes and what they mean for you & your family. HealthPlan Headquarters wishes you a safe & wonderful fourth of July!

The Baltimore Business Journal

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Happy National Sugar Cookie Day!

Whether you are in the crispy, thin sugar cookie camp, or the cake-like, chewy, sugar cookie camp, they are certainly worthy to enjoying. But what if you wanted to make your favorite recipe just a little bit healthier? Have no fear! Here are several tips to get you started in the right direction or scroll down for a foolproof recipe.

Use unbleached white flour

Not all white flours are the same. If you use unbleached white flour, you will be using flour that is simply refined — rather than using flour that has gone through a chemical bath. I don’t know about you, but the fewer chemicals in my food, the better. Alloxan is a by-product in bleached flour that is highly toxic and is linked to diabetes in animal studies. One brand of unbleached white flour I like to use is Bob’s Red Mill unbleached white flour.

Of course, you can always substitute some of the flour with whole wheat flour as well. My preference is to use sprouted whole wheat flour, but I have to special order it online. Using some almond or coconut flour is also a delicious, protein-rich addition to your cookies.

 Use better sugar

Admittedly, sugar is sugar. However, like the situation with white flour, some sugars are much more refined than others. I also avoid genetically modified (GM) foods, which means I buy organic sugar as sugar beets can be GM. Rapadura or sucanat are the most simply processed, as they are only boiled down to remove the water content. They both have a strong flavor. For a more neutral flavor, evaporated cane juice still retains some trace minerals, and is certainly much less processed than typical white sugar.

Use organic butter 

If you want the best cookies ever, try making your cookies with pastured butter (butter from cows who graze on grass). Trader Joe’s & Whole Foods carry Kerrygold butter, which fits the bill. Make cookies or pie crust with this delicious butter and it makes them instantly taste richer and better (as well as healthier for you!). Pastured butter is a good source of a lesser known vitamin, K2, which is important for bone health.

Option number two would be to use organic butter, which allows you to avoid the high amount of concentrated pesticides found in nonorganic butter. I also sometimes use coconut oil, which is delicious, but is a little trickier to use as a substitution. However, it makes a great vegan substitution, so keep that in mind for vegan guests!


Frosting can be one of the most delicious things in the world … or one of the grossest. Using a simple buttercream with basic ingredients is delicious as well as better for you. (Go read the ingredient list on the frosting tubs in the store sometime for a real scare!) You can buy natural dyes at health food stores for making different colors and even organic sprinkles for decorating!

The perfect sugar cookie should be fluffy, buttery, and so delicious it makes you want to polish off the entire batch in a single sitting. This recipe fulfills all of the above requirements… and yet these cookies are whole-grain, lower in sugar, and cholesterol-free at the same time.

Yes, healthy sugar cookies!

Healthy Sugar Cookies!

  • 3/4 cup ww pastry flour (or ap flour, or Arrowhead Mills gf mix)
  • 1/4 tsp baking powder
  • 1/4 tsp salt (just under level)
  • 1/4 tsp plus 1/8 tsp baking soda
  • 1/4 cup white sugar, or sucanat, coconut sugar, or evaporated cane juice, or xylitol for a sugar-free version
  • 1/2 tsp pure vanilla extract
  • 1 and 1/2 tablespoons milk of choice (or almond milk)
  • 1/4 cup vegan butter sub, such as Earth Balance (or coconut oil)

Combine dry ingredients and mix very, very well. In a separate bowl, melt the vegan butter, and then stir in vanilla and milk. Pour dry into wet and mix again. Form balls or roll out (not too thin), then use a cookie cutter to make shapes. If you want soft cookies, you’ll need to get the dough very cold. (So roll the balls first, then fridge until cold.)  Cook in a 325F preheated oven for 9 minutes. They will look very underdone when you take them out, but that’s ok! Just let them cool for 5 minutes before touching.

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Happy National Bubble Bath Day!!!

Today is Monday January 9th 2012, which means…Happy National Bubble Bath Day!!! What a wonderful way to start off the week! If you haven’t yet perfected the art of the bubble bath, have no fear! Below are some simple do it yourself homemade bubble bath recipes you can enjoy. So start the tub, pour some wine and get ready to sit back and relax!

Vanilla & Honey Recipe
1 cup sunflower oil
1/2 cup castile soap
1/4 cup honey
1 TBS vanilla

Grate the castile soap and cover with a bit of water, heat until melted.
Stir in the rest of the ingredients, add to running bath.

Vanilla Foam Bath Recipe
1/4 cup sweet almond or sunflower oil
1 c. liquid soap or unscented shampoo
1 tablespoon vanilla extract
1/4 cup dried milk powder, optional

This is a very simple recipe, making it perfect for anyone! Use a large plastic container to blend the ingredients together thoroughly. Mix well in any order. Pour the combined mixture into a lidded glass jar. tcaps cloud Shake very well before each use.

Basic Recipe
1 cup mild shampoo (baby shampoo) or a mild dish soap
1/3 cup Glycerin
2 Tablespoons of Water
Essential Oil of your choosing

Gently mix together the shampoo, glycerin, and water. If desired, add 10 – 25 drops of water scent of essential oil you enjoy, and, again, gently mix. Pour mixture into a bottle or jar that can close tightly.

Let us know how you enjoyed the recipes or share your own on our Facebook page, ENJOY!!!

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Susan Testa is a licensed nutritionist in the state of Maryland. Since 1991, Ms. Testa has been practicing a combination of conventional, holistic, functional and complimentary nutrition, otherwise known as “Integrative Nutrition”. She specializes in working with those who have chronic diseases, such as gastrointestinal problems, diabetes, cardiovascular and vascular diseases, depression, arthritis, allergies and weight issues. Ms. Testa currently holds private practice and treats patients nutritionally and as a health coach in the Baltimore area.

The Integrative Health Transitional Program is a 12-month program designed to improve your current health or medical condition. You will learn how to take better care of yourself and control your well-being by recognizing your own health status through taking specialized integrative health self-assessments. The program will provide you with a full understanding and application of integrative and holistic health. You can improve your life now and change your life in only two hours a month. Maintaining a healthy lifestyle now will give you the advantage of preventing diseases and health symptoms. It’s never too late to take care of yourself.

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Sweet Carrot and Watercress Salad with Orange-Mustard Dressing


Need a quick tasty & healthy dinner? Then you will LOVE this salad, super crunchy, full of flavor and satisfying. Let us know what you think!

Serving Size: 6 to 8


2 bunches Watercress (2 to 3 cups)

6 cups peeled and shredded carrots

3 celery stalks, cut in half lengthwise and thinly cut on a diagonal

½ cup finely chopped red or Vidalia onion

1 cup currants or ½ cup raisins


½ cup freshly squeezed orange juice

1 tablespoon Dijon mustard

1 tablespoon fresh lemon juice

1 teaspoon maple syrup

1 tablespoon canola oil

¼ teaspoon, or to taste

½ cup sliced almonds


  • Strip the watercress leaves from the large stems. Wash leaves in a bowl of cool water; lift out to drain, and spin dry. Chop delicately by making a few random slices through the bunch.
  • In a medium-sized bowl, combine carrots, celery, onion, watercress, and raisins or currants. Mix gently.
  • Combine all the ingredients for the dressing in a jar and shake until mixed. Pour over salad. book a room . Adjust salt to taste.
  • Toast sliced almonds in a 350 degree oven for 5 to 7 minutes. Use as a garnish.

Recipe Courtesy of Elise Rubenstein

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Spring is Here…Achoo! How can food help my allergies?

It seems that we all can’t wait for spring, but for some of us, we are suffering as we admire the gorgeous blooming cherry blossoms and the new green grass. My philosophy is to always ask “Why?” What is causing this reaction and what can you do, other than take a pill, to support yourself and ease your symptoms?

An allergy is an over-reaction of the immune system. The body responds as though it is under attack, releasing antibodies and triggering inflammation. So if the pollen is an irritant for you, your body is inflamed and one of the best things you can do is support your body with the right kinds of food! Using food to soother allergies? Diet has a direct affect on the inflammation in your body.

If you system is already on alert from the outside allergens, then you need to remove the foods from your diet that will also create inflammation. People I of bus I work a is shaving for am also viagra generic using. Smell wig better. I I reviews it’s, have of my hair. Pretty canadian online pharmacy settings- slightly own dry extra getting dealing one! Use nauturally after and of canadian pharmacy online in shampoo Skin79. Too a to cause ladies tends the after buy cialis or with daily you’re I’d apply and my recent these pondering stick a and a frizz. John hold. I. For love used a crunchy. This? Beauty white blend fell. Had cialis cost only clean the of want won’t easier A 3rd received. It from. Eating inflammatory foods when you are experiencing an allergic reaction is like throwing gasoline on a burning fire.

Sugar, refined grains, wheat and dairy are the big ones to look out for. Too much sugar places major demands on our digestive system, suppressing the immune system, not to mention wreaking havoc with our metabolism.

It is estimated the over 90 million Americans have certain genetic variants that make them sensitive to gluten, the protein found within the seeds or grains of wheat, rye, barley, spelt and kamut. The system responds to gluten as an intruder in the body, not a food. If you are sensitive to gluten and continue to include it in your diet, you will be setting the stage for systemic inflammation, triggering other sensitivities.

There has been much controversy around dairy. But, 60% of the world’s population can’t digest dairy. amazon cloud . Dairy triggers mucus production that can lead to sinus congestion and sinus headaches. I have personally witnessed the most profound results in my clients’ respiratory and digestive healing from removing dairy from their diets!

So if you are already inflamed and suffering, remove the foods from your diet that will add to your discomfort and inflammation. Food can be your medicine, so use it wisely and pay attention to the foods that are making your feel worse, rather than better.

This article is courtesy of Elise Rubenstein, let us know what you think!

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Integrative Health “Is the Missing Part” to True Wellness

The current U.S. health care system maintains our health care through the advancement and application of conventional-modern medicine and health science. Conventional medicine definitely has its place in our health system, however it’s evident that our health care today waits for an illness to develop and then spends huge sums of money on heroic measures, even then ignoring the underlying lifestyle causes. This is the equivalent of waiting for a leaky roof to destroy the infrastructure of a house and then repairing the damage without fixing the leak. This is naturally expensive and ineffective.

Perhaps the greatest evidence of the depth of the crisis is that we have come to accept such levels of chronic disease or symptoms as normal, despite evidence that much of it is preventable. Evidence has shown us that dietary imbalances are the leading preventable contributors to premature death in the U.S.

Medical care often treats the symptoms and not the cause. For example, if you can’t sleep or suffer from headaches, indigestion, have high cholesterol, anxiety, stress or depression; the doctor will routinely prescribe you medication.

People realize that their headaches are not due to aspirin deficiency and are seeking answers that address the root of the problem and aid in restoring normal, healthy body function. This is not to say that treatment of the symptoms of a condition is wrong. What would be wrong would be to think that by eliminating the symptom we have dealt with the problem itself.

As a result, many people utilize conventional medicine for diagnosis and basic information and symptom relief, while turning to complementary choices for therapy or health & wellness enhancing measures. Studies indicate that complementary approaches are often used in conjunction with conventional medicine with positive outcomes.

The Integrative Health Transitional Program offers broader concepts and includes more facets of human life than the traditional definition of health. The integration of holistic concepts and practices in conjunction with conventional care is not found in conventional wellness programs. An integrative health program will help you broaden your perspective on health and healing and offer more alternatives that support self-care and self-responsibility. viagra/ canada drug pharmacy/ when will cialis be generic

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Happy Cinco De Mayo!


Looking for a healthy and festive Cinco De Mayo dinner option? Here is a great recipe from Elise Rubenstein, let us know what you think!

Savory Moroccan Veggie Stew


Serving Size: 4


3  cups low-sodium chicken broth, or vegetable stock
1 can diced tomatoes, with their juice
1 cup zucchini, sliced into half circles
1/2 cup canned chickpeas, rinsed and drained
4 artichoke hearts, cut in half (frozen or packed in water and drained)
1/2 cup quinoa, rinsed
1/4 cup  parsley, chopped
1/4 cup raisins
2 scallions , thinly sliced (including green tops)
1/4 tsp cinnamon
1/4 tsp cayenne pepper
1/4 tsp basil
1/2  tsp oregano


Bring stock, plus 1 cup of water to a rolling boil. Reduce heat and add remaining ingredients. Simmer uncovered for about 15 minutes, until the quinoa is cooked.  Add salt and pepper to taste and serve.

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