Fit vs. Fat

Fit vs. Fat: Which Matters More for Longevity? article in Time Magazine states that there is more to being healthy than just watching the scale.  So, what to do to decrease your health risks?  Get moving & incorporate more physical activity in your daily routine.  Start slow with just 20 minutes of walking per day.  Wear a pedometer to challenge yourself to meet the 10,000 steps goal.  Write a list of all the opportunities you have to be active & choose one for each day.  Some could include: walking before work or during your lunch break, taking the stairs instead of the elevator, or even parking farther when going shopping!

Do you know if you are fit?

 

HNT Indiana Class to Start: Tuesday in Noblesville

HNT Indiana is looking to begin another Foundation Class in January 2012.  If you are interested in being a part of our weight loss program and live near the Noblesville, Fishers, Indianapolis, Carmel, Cicero, Kokomo areas please contact our office at 317.489.4817 or view our calendar for our available free information sessions.

We hope to be able to assist you in your journey with health and weight management!

        

In Season: Winter Squash

Winter Squash is in season! What is it, what do you do with it, how do you select it?  All great questions for these vegetables that are delightful to look at but intimidating to fit in your meal plan.  Butternut squash, spaghetti squash, and pumpkin are the most common of the winter squash family, but calabaza, blue or golden hubbard, acorn, kabocha are other varieties of this plentiful squash.

image source: www.ecoki.com

How to select winter squash at the grocery store is an important task for the product it produces.  Also, look at these recipes: 10 Ways to enjoy Butternut Squash to find ways to incorporate this excellent source of vitamin A & C and good source of fiber, potassium and magnesium.

 

10 Ways to Spice Up a Party with Fruits & Veggies

Fruits & Veggies More Matters (FVMM) is a National Campaign to encourage Americans to include more fruits and vegetables in their meal plans.  Regarding the Holidays, here are 10 ways that FVMM suggests spicing your party up with fruits & vegetables!

10. A Healthy Dessert
9.  Meat Substituitions
8.  Fruity Condiments
7.  Healthy Appetizers
6.  Be Prepared for Guests
5. Create a New Tradition
4.  Add Some Sparkle
3.  Healthy Snacks & Gifts
2.  Trays of Crudites
1.  Decorate & Enjoy

For more details on each tip, visit the Fruits & Veggies More Matters Website via this link!

 

Christmas Survival Tips!

This time of the year is very challenging for most people.  A study published by the New England Journal of Medicine noted that most Americans appear to gain only one pound during the holidays which is better than most people think actually happens.  However, this one pound is never lost after the holidays are over.  Therefore, over several years weight accumulates! 

In order to maintain during the holidays, you may need a few tips in your back pocket:
1) Decide to attend only the parties or events that you MUST go to (ie. family gatherings, other one time ever events like an awards banquet) and steer clear of the ever-so-famous indulging typical events (ie. cookie exchanges, progressive dinners, or buffets). 
2) Take a fruit or vegetable tray to the functions that you do attend.
3) Avoid hoovering around the food all. day. long. Better yet, don't allow food with in an arms span!
4) No matter what still track calories.
5) Make a list & stick to it while grocery shopping.  The "special" goodies that are out can be too tempting for our own good.
6) Start a new tradition by doing a 5k run/walk or some other form of physical activity around Christmas.  There are tons of runs specifically in the month of December: "Sleigh Bell 5k", "St. Nix Six", "Frostbite 5k", "Jingle Bell Run", "Gingerbread Pursuit", "Santa Hustle" and these are just in the Indiana area.  Google your state and 5k races to see which are available near you.

These tips can be applied to any other "special" time of the year when food is abundant & temptation is high.  Don't fall into gaining one pound and not losing it after the season is done and over!

Don't know how to start? Contact Us we can help.

2012 National Nutrition Month

The American Dietetic Association announced its' 2012 theme for March, National Nutrition Month, "Get Your Plate in Shape".  Stay tuned for more information about how to get your plate in shape!

 

2011 Indiana Thanksgiving Special

We had a great time this year at our annual all Indiana HNT Holiday Special.  This year we discussed the topic of starting "New Traditions" and how important that idea is for leaving a legacy of good health.  We spent some time estimating the calories in 2 average Thanksgiving meals to provide insight on the amount of calories that are typically consumed during this time of the year.  We came up with 1 meal that was well over 2,000 calories and the other over 3,200 calories!!

After acknowledging the amount of calories in the foods we eat we discussed what New Traditions could be put in place.  Eliminating, Substituting, or Modification are 3 strategies discussed in relation to the foods or traditions that are in place around this Holiday Season.  Using one of the three when needed can save calories here and there an make it easier to maintain or continue to lose during a time when most people are gaining!

Here are a few pictures from the event:

HNT Indiana Staff: Chelsea, Sheila, Christina with Baby Kherington born 10.24.11, & Roxanne

Our patients estimated the calories in these 2 Holiday meals-mashed potatos, turkey, pie, noodles, casseroles, etc! One was roughly 3,200 calories & the other was around 2,300 calories.

Our 3rd annual clothing swap was a hit with tons of nice and gently used items to take home. Free shopping!

Best of all, enjoying the company of our patients. Some who traveled quite a distance to be at the Holiday Special.

Discussing "New Traditions"

       

Substitutes for Saturated Fats

The Dietary Guidelines for Americans tell us to limit saturated fat and replace it with either monounsaturated (MUFA) or polyunsaturated (PUFA) fats.  These guidelines tell us that if we eat less than 10% of calories from saturated fat and choose MUFA's & PUFA's we will have a lower risk of cardiovascular disease. 

It's the holiday season where baking and cooking is at full throttle. What ingredients do you use when you bake? Are they good for you? Do you know the details or do you care?  Looking at some of the favorite seasonal cookies: chocolate chip, sugar cookies, roll out butter cookies, etc. or other holiday dishes (casseroles, breakfast dishes, etc) they all contain some form of saturated fat. 

Here are some simple swaps to help you limit your saturated fat intake this holiday season.  If the recipe calls for...then use this instead...

Butter...soft spread (margarine)

Whole milk...skim, 1% or 2%

Whole evaporated milk...evaporated skim or reduced-fat milk

Regular mayonnaise...reduced-fat mayonnaise or low fat yogurt

Chocolate chips...dried cranberries

Whipping cream...imitation cream made wit fat-free milk

Sour cream...1% or fat-free sour cream or pain, low-fat yogurt

Cream cheese...light or fat-free cream cheese

Whole-milk cottage cheese...reduced-calorie, low-fat or fat-free cheese

Eggs...2 egg whites per egg or 1/4 cup egg substitute per egg

Bacon or breakfast sausage...lean Canadian bacon, turkey bacon or lean ham

Meat or poultry...seafood such as salmon, tuna, trout or tilapia

1 pound Ground beef...1/2 pound extra lean (90%) ground beef & 14 ounce can of lentils/beans

Here are more substitutions to guide you in your seasonal baking/cooking!

These simple swaps are sure to help you lower saturated fat intake during the holiday season without compromising taste.