Health One Meal Replacements

The Health One Meal Replacement is a great tool used for weight loss in Health and Nutrition Technology's (HNT) health and weight management program.  There are 4 flavors: chocolate, vanilla, strawberry & potato soup that enable you to make virtually all foods! 

We know versatility in a weight loss program equals success whether its muffins, waffles, chips, shakes or soups- you are sure to find something that fits your palate.  After all, what food do you know of that provides 25% of your nutritional needs for all vitamins and minerals, contains 15 grams of protein per serving and has only 160 calories?  Nada!

To see how to cook with the Health One Meal Replacement, visit our YouTube Channel.  For more information on how to lose weight and maintain proper nutrition, contact us or comment below.

Eating Right at Restaurants-Tips

1. Pack up 1/2 your meal to take home: portion sizes are HUGE these days & with larger portion sizes there are more calories

2. Appetizer: don't order. the traditional breaded (insert a breaded appetizer here-there are 3 million to choose from), instead order a side salad to start the meal off.

3. Skip the "freebies": chips, bread and bread sticks are common 'freebies' at restaurants, but don't be fooled...there's nothing about them that is 'free of calories'.

4. Limit or skip the bread and other carbs: opt for naked tacos or burrito, choose thin crust instead of thick crust, choose veggies instead of noodles, salad not sandwich.

5. Choose wisely or limit toppings: next cheese and the extra cheese on salads, soups, entrees, appetizers.  Select sour cream instead of butter for a baked potato.  Limit the number of non-veggie (croutons, cheese, meat, dressing, etc) when ordering a salad.

       

No Time for Activity?

Many Americans complain that they have no time for activity, yet a recent poll published noted that in the past 2 years Americans have spent 2 hours more on the Internet!! Wow, think of all the calories you could burn in 2 hours.  Everyone is busy, but most people find some time for things that are sedentary-for example the TV.  Watching TV a few minutes everyday even if its just for the news can help you reach your physical activity goals.

How?  During the show or newscast  do a little strength training! Do a few crunches, sit ups, bicep curls, lunges, side bends, etc...the list goes on with available exercises to incorporate in when watching the tube.  Need more cardio? Plop that stationary bike or treadmill in front of the TV and walk while watching-this will also keep your hands busy and out of the potato chip bag.  See, getting more physical activity was easier than you thought!

       

Be Informed About McDonald's (weight) Gain-opoly

Be Informed about McDonald's (weight) Gain-opoly:
*your best chances are winning $50 cash (1 in 61,811 people) and
*your worst chances are winning $1 million (1 in 618,106,20 people)....
Read HERE for other chances to win & odds ratios.

But the GREATEST chance is gaining weight from the selections you have to make to 'play-the-game':
...
Quarter Pounder w/Cheese: 510 calories
Big Mac: 540 calories
Large Fry: 500 calories
20 piece Nugget: 940 calories (10 piece = 470 calories)
Filet o Fish: 380 calories
Hash Brown: 150 calories
McCafe Drinks: 300-600+ calories
Fruit & Maple Oatmeal: 290 calories
McMuffin (egg or sausage): 300-400 calories

Which seems like the greatest chance of WINNING to you? Being 1 out of 60,000 people to win $50 (especially when you will probably spend more than $50 trying to win) OR avoiding the food that will only rack up calories and provide minimal nutrition? 

Don't play games with your weight loss or health!

       

Traveling & Need Weight Loss Tips?

One of our patients is traveling to a wedding this weekend that is out of state & wanted to make sure she could be successful while out of her normal routine.  We always want to make sure that patients have the tools and strategies in whatever situation they encounter.  Here are the short tips we recommended for her travels over the weekend:

1)      For the ride: Pack a cooler with fruits and veggies and pre-made Health One Meal Replacements

2)      For the ride: Have a list of 5 restaurants that you feel comfortable with options that will keep you on track with low calories & good nutrition.  This way there is not a chance of “going off your plan”

3)      At the reception: choose wisely and steer clear of veggies in sauces/mixtures of some sort which typically contain butter, and other high fat high calorie additives.  Don’t add extra fat or calories if you don’t have to (ie. Don’t cover meat with gravy).  Choose a small piece of dessert, not the whole thing.  Next the rolls or other appetizer type foods that aren’t filling.  Find the fruits & veggies (if there are any…oh wait there should be some in your cooler! ) Drink as much water as possible and set an adult beverage limit (and calorie limit) Know which drinks are the ‘cheapest’ calorie-wise and stick to a minimal number. 

4)      Record keep no matter what you have…if you don’t eat it-its easier because you don’t have to write it down! Know the calories before you eat it & be prepared to make lots of conscious decisions!

What do you do to be successful when you travel?

       

New Website

We are in the process of building a new website & are excited about a new and updated look.  To help us achieve this updated look we have hired a professional photographer to take pictures to incorporate on the website.  A few weeks ago, we had Brett Varvel, from Timeless Pictures, come along to see how the clinic operates.  He has taken some great pictures of our staff, sites, patients, and he also did some food photography to highlight some of the Health One Meal Replacement recipes.  We are looking forward to the final product and would recommend him to anyone looking for photography or videography!

Health One Recipe: Lasagna

Using the noodle recipe made by the Health One Creamy Potato Soup you have an extensive number of ways to make an italian dish.  Here is a photo process of making the lasagna with the noodles that have been made in advance. 

Go HERE to view the process in video form on our YouTube Channel!

      

Exercise Tips to Enhance Your Well-Being {UC Berkeley Wellness Letter}

There is no drug in current or prospective use that holds as much promise for sustained health as a lifetime program of physical exercise.” That statement appeared in the Journal of the American Medical Association in 1982. Since then, it has been proven true, again and again. As many as 12% of all deaths—250,000 per year—in the U.S. may be attributed indirectly to lack of regular physical activity, according to the CDC. Only about one in four Americans exercises enough to be considered physically active.

But there’s a lot of hype and folklore about exercise and fitness. We all get lots of advice about what to do and what not to do—from gym buddies, magazine articles, workers in health-food stores, and others. Here’s a wrap-up of the latest exercise ideas and what we think of them.

10,000 Steps a Day

Count your steps to walk more—a pedometer makes it easy. This will encourage you to make your day more active. If you already walk 2,000 steps a day in the course of your daily activities, aim for 3,000 steps, and then work up to at least 5,000 steps (about 2.5 miles for the average stride). Some exercise programs advise 10,000 steps as a goal, but there is no magic number. Leave the car at home if you can walk the mile or two to the store. Or choose a more distant parking space. Walk to work, at least part of the way. Skip elevators and escalators and take the stairs. The more briskly you walk, the better.

10-Minute Workouts

Research has found that short bouts of exercise can produce the same physical and psychological benefits as longer workouts. One study compared the effects of one brisk 30-minute walk with three brisk 10-minute walks spread out over the course of a day. Both regimens, done five days a week for six weeks, produced similar improvements in blood cholesterol levels and aerobic ability, as well as decreases in tension and anxiety. The total number of calories expended each week in physical activity is the key, and the more the better.

Excerpted From: UC Berkeley Wellness Letter Alert: “The Latest Findings On Lifelong Fitness” 2011