**Orientations** Don't miss the opportunity to learn more about our health and weight management program at our free orientation sessions. We are located in the Indianapolis area! If you don't live near a site-we have a Remote Program. Contact us at info@hntindiana.com for more information. Visit our website to check available dates.

Hurry...why weight?

Tuesday, December 18, 2012

Kale #4 Food Trend by TIME Magazine in 2012

Wow! So excited to see kale, the green leafy vegetable mostly under the radar, in TIME Magazines top food trends of 2012.  In our opinion, it was the top food trend of 2012 especially because kale is a nutritional powerhouse.  Here are the powerhouse stats for 1 cup:
  • 36 calories
  • 5 grams of fiber
  • vitamins & minerals include: calcium, vitamin B6, magnesium, vitamin A, vitamin C, vitamin K, copper, potassium, iron, manganese, & phosphorus.
  • includes antioxidants, carotenoids and flavenoids, associated with many anti-cancer health benefits
  • rich in lutein and zeaxanthin compounds good for eye health
To add this nutritious vegetable to your menu, check HERE for recipes that include kale and HERE the popular "Baked Kale Chips" recipe.

Image source

Tuesday, December 11, 2012

Health One Meal Replacement vs. Chocolate Milk as Post-Workout Recovery Fuel

Multiple studies have shown chocolate milk to be the best post-workout recovery fuel, but why? Simply put it hydrates while replenishing exhausted muscles with 9 essential nutrients. The unique combination of protein and carbohydrate is perfect to refuel and make it to the next workout and has electrolytes that can be found in any other sports drink on the market (a plus). 

Here are some quick facts from the Dairy & Nutrition Council, Inc.:
  • Chocolate milk is 90% water for hydration
  • Carbohydrate-to replace depleted muscle glycogen
  • Protein-to build and maintain muscles
  • Calcium, vitamin D, phosphorus, and magnesium for strong bones
  • Potassium-to help muscles contract and regulate body fluids
  • B-Vitamins-to help convert food to energy for exercising muscles

With all that being said, we can compare the Chocolate flavor Health One Meal Replacement to Chocolate milk and we find an advantage to using the Health One Meal Replacement-here's why:
  • Health One has 160 calories and provides more benefits as shown below containing more nutrients, protein and less calories from fat
  • Health One has 24 nutrients (the same as chocolate milk, but more!) vs. 9 nutrients
  • Health One has 15 grams of protein vs. 8 grams (per cup)
  • Health One has only 10 calories from fat vs. 20 calories from fat
  • Health One has 24 grams carbohydrate vs. 25 grams carbohydrate
  • Health One can be made into a baked or microwaved product vs. only a beverage

If you have the Health One Meal Replacement to use after a vigorous workout-we say "USE IT" to your advantage!

Chocolate Milk as a post-workout recovery research studies:
-Shirreffs SM. Watson P. Maughan RJ. Milk as an effective post-exercise rehydration drink. British Journal of Nutrition. 2007;98:173-180.
-Watson P, Love TD, Maughan RJ, Shirreffs SM.. A comparison of the effects of milk and a carbohydrate electrolyte drink on the restoration of fluid balance and exercise capacity in a hot, humid environment. European Journal of Applied Physiology. 2008;104:633-642.
-Martin BR, Davis S, Campbell WW, Weaver CM. Exercise and calcium supplementation: effects on calcium homeostasis in sports women. Medicine & Science in Sports & Exercise. 2007; 39:1481-1486.
-Sawka MN, Montain SJ. Fluid and electrolyte supplementation for exercise heat stress. American Journal of Clinical Nutrition. 2000;72:564S-572S.
-Klesges RC, Ward KD, Shelton ML, Applegate WB, Cantler ED, Palmieri GM, Harmon K, Davis J.. Changes in bone mineral content in male athletes. -Mechanisms of action and intervention effects. Journal of the American Medical Association. 1996; 276:226-230

Image Source: 1, 2

Wednesday, November 21, 2012

2012 HNT Holiday Special-Guest Speaker Shon Bolden of Living Empowered Sports

We had a great turnout at this years Holiday Special.  Shon Bolden was our guest speaker.  He is the founder and head trainer of Living Empowered Sports and spoke on coaching and how he incorporates functional exercises into the plans of major professional athletes such as George Hill & Tamika Catchings. Take a look at some of the pictures from the night!

Crowded Cafeteria at Riverview Hospital

Shon instructing Health Educator Karen Hartung in a functional exercise.

Sheila Henson, RD & Program Director of HNT Indiana fielding questions for Shon.

Tuesday, November 13, 2012

Thanksgiving Foods Modifications & Substitutions for a Lower Calorie Day

After researching the top 10 Thanksgiving Day foods here is the list I have come up with:
1. Turkey
2. Mashed Potatoes with Gravy
3. Ham
4. Pumpkin Pie
5. Cranberry
6. Green Bean Casserole
7. Sweet Potatoes
8. Rolls
9. Stuffing/Dressing
10. Macaroni & Cheese

Considering the average American consumes ~4500 calories on Thanksgiving Day from these foods and others, we have to come up with modifications, substitutions or decide to eliminate some of the foods altogether.  I'm not one for eliminating foods so we will try to focus on modifications or substitutions. 

1. Turkey-preparation is key with saving calories on turkey.  Be sure to bake NOT fry! Remove the skin which contains most of the fat (calories).  Don't smother in gravy (200 cals per 1/4 cup)-use sparingly if at all. 

2. Mashed Potatoes-utilize your biggest asset when it comes to saving calories and getting nutrition, the Health One Meal Replacement (HOMR).  This recipe is delicious and uses only a fraction of the calories with the same great taste.  If you aren't going to be using the HOMR, use pepper & Mrs. Dash to flavor and next the butter, heavy cream, and sour cream to save calories.

3. Ham-similar to turkey, saving calories on ham comes from selection of the ham and preparation.  Select a ham that is lean, be sure to bake & don't add any "special" (key word for calorie-loaded) sauces/glazes like brown sugar or honey, etc.  Trim the visible fat before eating to save additional calories

4. Pumpkin Pie-since pumpkin pie is the 'dessert of choice' for many on Thanksgiving, portions are key!  Instead of having 1/6th of the pie (or more) enjoy a small slice, consider 1/12th, of the pie to save calories instantly but still enjoy the taste of traditional pumpkin pie.  Or, you could opt to make "Crustless" Pumpkin Pie or the Pumpkin Roll from the HOMR to provide at least 25% of your daily nutrition needs while saving on calories. 

5. Cranberry-usually served sliced from the can which can cost as much as 420+ calories per cup! Even though you may not eat 1 cup, consider an alternative like sugar-free cranberry jello that is 20 calories/cup.  Or, make your own sugar-free cranberry sauce that uses fresh cranberries and a sugar substitute to save calories. 

6. Green Bean Casserole-easiest solution is keeping those non-starchy veggies naked and with out sauce to save calories.  Try instead flavoring with minced onion and garlic, Mrs. Dash, and pepper and leaving the bacon/ham, cream of "whatever" off, as well as the fried crunchies on top.  You'll be satisfied knowing your green beans are 35-40 calories per cup instead of ~100 per cup.

7. Sweet Potatoes-similar to green beans in that they are great to add to the meal plan, but not so great when they are loaded with sugars/brown sugars, syrups, marshmallows, and butter!  Sure they taste good, but can clock in at over 350 calories per 1/2 cup especially when you add the pecans on top.  All you need to do is bake a sweet potato and top with cinnamon, spray butter, and a sugar substitute, if desired, and voila you have reduced calories and put in less work.

8. Rolls-Another "costly" calorie food (up to 250-300 per roll with butter and/or jelly) readily served at Thanksgiving. Tip to save calories = eat only 1 or 1/2 of one and limit toppings & stay AWAY from the ROLLS!

9. Stuffing/Dressing-portion size is again the biggest solution to still be able to enjoy but not pack on tons of calories.  Traditional stuffing or dressing include lots of bread, eggs, butter/fat, sometimes meat, and sometimes vegetables so it all depends on what you are including in your dish.  Use a recipe you can trust to provide lower calories such as Hungry Girl's "Save the Day Stuffing"! In this recipe she uses light bread, lots of low-calorie veggies & egg beaters to keep the calories low.

10. Macaroni & Cheese- Starch and fat = perfect combination for high calories! Limit portion size, but also consider using spaghetti squash and a low-fat cheese (like cheese wedges) to save calories.  Also consider adding broccoli or other vegetables that can be found in this Hungry Girl's "Too-EZ Mac 'n Cheese" Recipe.

It's harmless to get your Thanksgiving Day top 10 food list in shape and you might even find a few recipes that you would like to use each year.  Try to fool family members with lower-calorie versions, but don't fool yourself into thinking that not counting or tracking the calories is a good idea.  After all 3,500 calories can quickly add up!

Monday, November 5, 2012

Indianapolis Proven Weight Loss Program

Health and Technology Nutrition (HNT) is dedicated to providing weight management and long term weight loss solutions through medically supervised weight loss. The Indianapolis area is the original location of HNT- Program for Health and Weight Management. We have proudly served the community since 2002. We believe that support combined with education is what it takes to make a lifestyle change permanent. Our goal is to teach you the skills to develop a healthy lifestyle and to coach you while practicing these skills. In a supportive setting, you'll focus on mastering four essential skill-sets: Behavioral; Nutritional; Environmental; Physical Activity.
Personal and professional coaching is fundamental to our program. Our dedicated staff consists of four registered dietitians. Accountability is at the core of the participant-coach relationship. You're highly encouraged to attend weekly behavior change classes, keep records and check in with the coach between visits. It is this high level of contact with your coach that makes this program unique.
Sustainable Health improvement often starts with initial Weight loss. We can assist anyone ready to change. With a range of starting weights from 131-557lbs. everyone benefits. Our average weight loss in the first 20wks is 16% loss; maintained 1,2,3,4 years out!
We invite you to attend a FREE information session to learn more about our program. We know that you want all of the details before you decide if it is right for you. It is 1 hour long and provides an opportunity to get your questions answered. Family and friends are encouraged to accompany you. When you’re ready to change it impacts those around you—positively.

HNT Indiana Staff
 Call us, 317.489.4817, we'd love to work with you if you are ready for your weight loss journey to start!

Wednesday, October 31, 2012

Pumpkin is Healthy; Here are the Facts!

Pumpkins not only make great Jack-O-Lanterns, but they also are a great addition to a healthy meal plan! 
Here are some quick facts about pumpkin:
  1. 80 calories per cup of canned pumpkin or 5 per TBSP (Like the Libby's Canned Pumpkin)
  2. Rich in minerals: copper, manganese, zinc, iron, selenium, magnesium
  3. 19% Daily Value for Vitamins C, 10% Daily Value for E & riboflavin
  4. Contains 5.125 mg beta carotene (a form of Vitamin A)-found in orange fruits/vegetables
  5. Rich in cartonetoids: lutein & zeaxanthin-associated with eye health and reduced risk of cataracts
  6. 1 cup has 564 mg of Potassium-more than a banana!
  7. 4g protein (4g) &  fiber (10g) per cup
  8. Botanically it is a fruit
  9. Is a winter squash
  10. A typical pumpkin contains 90% water
  11. 80% of the US pumpkin supply is available in October
  12. Pick pumpkins that are firm & heavy for their size
  13. Pumpkin seeds are high in protein, manganese, magnesium, & phosphorus and also contain heart healthy mono- & polyunsaturated fats.  (1/4 cup seeds toasted in oil = 190 calories)
  14. 1.1 Billion is the number of pounds of pumpkins annually produced in the U.S.
  15. Top producing states: Illinois, Ohio, Pennsylvania, & California
  16. More than 90% of the pumpkins grown in the U.S. are for canned pumpkin
If you haven't already, try it in a dish today: roast with other vegetables, puree to make a base for soup, pancakes, waffles, quick breads or muffins.  Find a pumpkin recipe to try HERE!

Tuesday, October 30, 2012

Save Calories, Lose Weight

The American Diabetes Association and the American Heart Association evaluated six calorie-free sweeteners: sucralose (Splenda), acesulfame potassium, neotame (made by NutraSweet), saccharin (Sweet'N Low), aspartame (Equal or NutraSweet), and stevia.  They concluded that the use of these calorie-free sweeteners was beneficial in reducing added sugar consumption, reducing total calories, and helping with weight loss or weight management.  The statement also mentioned that over consuming other foods would have a negative affect on the benefits of using the calorie-free sweeteners.  In other words, just because you are using them doesn't mean you can eat like a wild-man!
[Information taken from Diabetes Forecast, October 2012 Issue]

Friday, October 26, 2012

Get Lasting Weight Loss Results in Indianapolis, IN

Health & Nutrition Technology (HNT-Indiana) has assisted more than one thousand individuals here in central Indiana in the past decade. We have been blessed to be a part of many changed lives … all starting with weight loss. Shirley is one of the blessings we are delighted to highlight.
What constitutes improved health for one person may not be the same for another. Hence, we make no guarantees, but with repeated and sustained results year after year of an average weight loss of 17% in the first 20 weeks we can confidently say many are finding their own benefits. Having started in September 2009, Shirley reached her goal weight of 24% loss at week 43. She continues to enjoy the benefits afforded her by maintaining this new lifestyle now three years later. She not only lost weight, but had blood pressure medications decreased by more than 50%. She is no longer using a sleep machine! She is actively involved in life: Family and Friends have noted her enthusiasm for Zumba as one form of physical activity she now enjoys. Read more about Shirley HERE.
Shirley Before
Shirley After
To view the improved health  journey of  other successful participants visit any one of our Facebook sites: HNT Indiana, Health One MealReplacement, Health and Nutrition Technology (HNT)-Weight Management.
Or better yet make it your personal journey of improved health starting with HNT. Health and Nutrition Technology is a nationally recognized, medically supervised health and weight management program. The professional staff provides a comprehensive approach to health by integrating behavior modification classes along with individual support and caring. 

Tuesday, October 23, 2012

Are Organic Foods "Better"?

Organic or Not?  That is the question of the decade. If you personally buy organic answer this question, why? Is it because organic foods are "better nutritionally" for you OR do you buy them to reduce the possibility of pesticides and antibiotic-resistant bacteria on your food? 

If you eat organic foods because they are "better nutritionally" then you are wasting your money!  "A study released in September in the journal Annals of Internal Medicine concluded that organic products have no significant nutritional advantage over conventional foods, even though consumers often pay more than them." This conclusion followed the review of over 200 studies published from 1960-2011. 

Long term studies are yet to be done or completed showing the health benefits of eating a primarily organic diet to reduce the level of pesticides and antibiotic-resistant bacteria.  However, one thing seems clearer and that is the fact that spending more money for nutrition is not needed.  Conventionally grown foods produce the same nutritional value as organically grown foods. 
If you are concerned with pesticides and antibiotic-resistant bacteria, you can spend your money wisely by purchasing organic versions of the highly contaminated fruits and vegetables in this "dirty dozen" list. These 12 fruits and vegetables have the highest pesticide residues of the all fruits and vegetables:
Nectarines (imported)
Sweet Bell Peppers
Kale/Collard Greens

Wednesday, October 17, 2012

Health One Meal Replacement Provides Complete Nutrition for Weight Loss

Health and Nutrition Technology (HNT) is: a proven program; medical supervision; complete nutrition. By utilizing all three of these aspects we help individuals achieve and maintain a healthy weight. HNT takes a balanced approach to weight loss by applying evidence-based practices. Our focus is YOUR long-term success.
Registered Dietitians provide effective meal plans for every individual in the program. Weight loss goals ranging from a few pounds to hundreds of pounds all utilize Health One, a low-calorie, high quality meal replacement. Simply put, it is designed to replace higher calorie foods while providing balanced nutrition. What sets Health One apart is that it isn't just a shake; it's also designed to be cooked with.
Healthy cooking and eating is a skill. Enhance your current skill level. Use Health One in hundreds of recipes to create variety, texture, enjoyment, and most importantly weight loss. No other meal replacement available has the same versatility. HNT provides the support and tools needed for success, while preparing you for your eventual transition back to grocery store food.
Health One is filling and wholesome. Every serving provides your body with balanced nutrition- the vitamins and minerals needed for optimal functioning. You can select among 4 flavors: Vanilla, Chocolate, Strawberry and Creamy Potato Soup. Product traits in each individual meal:

    160 calories
    15 g highly purified protein
    25% RDI vitamins and minerals
    No artificial sweetener
    Excellent satiety
Learn how to end the cycle of dieting and achieve long term success through a partnership with HNT Indiana. Attend a FREE information session at any of our five convenient locations throughout Indianapolis. Visit our website for directions, recipes, and statistics. Change your life…so you can live it! 
Let your imagination run free!
Great for the novice or expert chef.
Health One Potato Soup Lasagna Noodles
Health One Vanilla Blueberry Waffles


Monday, October 15, 2012

Why Choose Medically Supervised Weight Loss Programs?

Health & Nutrition Technology (HNT-Indiana) opened in October 2002 under the medical and program directorship of Dawn Ayers MD-endocrinology and Sheila Henson RD.  Dr. Ayer’s reputation as a phenomenal physician who cares for her patients with compassion is as true today as when we opened 10 years ago. To know her as Dawn or Dr. Ayers is one in the same.  

Dr. Ayers recognized the need for an effective weight management program in the Indianapolis Area. She had aspirations to offer a non-surgical medical option to her patients beyond standard commercial or support programs. Thus it was an ideal fit to team up such a well-known and respected medical provider in conjunction with the proven behavior modification program in HNT. The result: the need of providing safe rapid and effective weight loss is being met—consistently! The average weight loss is 17% in the first 20 weeks; maintained at one, two and three plus years out. 

The entire team consists of four dedicated Registered Dietitians specializing in the field of obesity management. Having grown over the years there are various central Indiana locations: Monday evenings at Carmel St Vincent Professional Bld suite 275; Tuesday evening at Riverview Hospital 4 TCU classroom; Thursday evening at Community Health North 7250 Bld suite 100; Thursday evening at American Health Network in Peru, IN; and week days and Tuesday evenings at our home base 1201 E Main St suite B, Plainfield, IN. 

An average weight loss of 50 lbs is life changing. Our approach includes medical supervision as is appropriate per individual needs. Every participant is involved in the behavior modification process whether they have 25 or 250 lbs to lose. We utilize a restricted caloric meal plan incorporating Health One meal replacements. This versatile tool allows individuals to accomplish their health and weight goals. Exceptional nutrition is obtained with 125% of all RDIs, 75g protein, in approximately 1000 calories with variety and flexibility in cooking, and continued use for as long as they wish.  

We are proud to offer Health & Nutrition Technology, medically supervised weight loss, as a viable, safe, rapid, and effective approach to a very difficult reality for much of our nation and fellow Hoosiers.  If you are ready to change your life call us, Sheila Henson RD, Christina Varvel RD, Roxanne Standeford RD, Karen Hartung RD and Dawn Ayers MD at (317) 489-4817 or visit www.hntindiana.com.  

Sheila Henson RD, Program Director
 Dawn Ayers MD, Medical Director

Friday, October 12, 2012

Health One Meal Replacement Cookie Recipes

Who said losing weight had to be with boring food?  The Health One Meal Replacement allows variety and flexibility to make whatever you desire...even COOKIES (and lots of other food recipes) not just shakes!  With quick and simple swaps you can use the same recipe structure and create dozens of cookie (and other) recipes for your enjoyment.  Some ideas include America's favorite chocolate chip,  oatmeal raisin, chocolate peanut butter, molasses, almond, orange-cranberry to name a few.  See the picture for actual recipes to help you get started! Thanks Janet T. from Indianapolis, IN for sharing your favorite cookie recipe swaps. 

Wednesday, October 10, 2012

Indiana Weight Loss Success Story: Andrew

Andrew started the program in February of 2012 weighing 340 pounds.  The rest of this post is made up of Andrew's actual responses to questions we asked him. 

When I asked Andrew how long before joining HNT was he thinking about losing weight he said, "Actually not long. I had never spent any time considering my health. I was always pursuing learning new things and improving my life in other ways, but my weight was the one thing I had never focused on. It was long overdue."
Andrew had dieted in a self directed way years before. It was brief and ineffective. More malnutrition than anything else. Just before joining HNT he had reached a low point physically. He turned 25 only a month before starting the program and it became apparent that his youth was the only thing keeping him in good health. At his size it was only a matter of time. He didn’t like that throughout his life he had no control over his weight and decided that it was time to take control.
I asked Andrew what made him want to join HNT and what made him continue with HNT throughout the 20 week program.  This was his response.  "I like that I could see how it worked. The science behind it is real and the people running the program are licensed dietitians. I wasn’t looking for a quick fix or an empty promise. I wanted a program with proven efficacy and I found it in HNT. It hasn’t always been easy, but with dedication and effort I’ve seen great results. I’ve lost a lot of weight, but I’m not done yet. Not even close. I like that with equations we learned in the first few weeks I’ve been able to predict my weight loss week to week and with some accuracy much further into the future. As long as their are still successes ahead I’m going to stick with it."
His biggest reward from improving his health and weight is that the "nagging feeling that he wasn't doing enough was gone".  It was always there reminding him. He says that feeling is gone!  
"HNT has given me control over an aspect of my life that had become a runaway train. The impact of that cannot be underestimated."

Andrew's biggest lifestyle change has been daily exercise. He says, "It’s only an hour on an exercise bike at a not all that fast speed in front of a TV, but the consistency of it has had noticeable effects". He implements daily record keeping too and encourages anyone else in the program or looking to lose weight to, "Do the math. A lot of people scoff at at the equations, but I attribute a great deal of my success to keeping accurate records. The confidence that I get from knowing exactly where I have been and where I am going gives me strength". Andrew is right, record keeping is one of the most important strategies that has been proven in research over and over again for those able to lose and maintain their weight!

These are Andrew's words of encouragement to you: "The most important thing is measuring your calorie input/output. Don’t weigh yourself everyday. Stay on track and don’t let fluctuations bring you down."
Andrew NOW & Andrew Before! Down 117#'s and counting in his 33rd week in the program.
Keep up the hard work Andrew! We are all rooting for you!

Monday, October 8, 2012

Cheap Start for Weight Loss Program in Indianapolis

Tune in tomorrow (Tuesday 10/9/12) through Thursday (10/11/12) for a great opportunity to join HNT Indiana's medically supervised weight loss program.  The program is running a "deal" through Amazon Local Indianapolis (like Groupon or Living Social) that offers a discount on a great way to get started in the 10 year and going strong weight loss program! Feel free to contact the Indianapolis office with any questions by calling 317.489.4817.  We will work quickly to assist you in whichever way that may be. 

Wednesday, September 19, 2012

Success Story Update-2 years later: Alex

We first blogged about Alex's success back in 2010 HERE.  Since it has been nearly 2 years without meeting with Alex we wanted to follow up with him to see how he was doing.  Here is what he had to say:

"When I was "in" the program [the first 20 weeks], I started biking as my exercise.  I started running in the spring of 2011 and haven't looked back.  I ran my first 5k that summer and fell in love.  I had gained back  some of the weight as I was eating not all the right foods all the time, but I still felt very healthy and I was exercising.  I ran the mini marathon in Indy this past May [2012] and was so proud.  I had sworn for years that I would never be a runner, and here I am running three times a week and loving every minute of it.  I actually enjoy going for a run.  I am currently training for my first marathon coming up in January at Disney.  My current weight is 32 pounds lower than when I started in 2010 (there is more muscle in there now with the adventure runs and lifting I've been doing). "
Alex after running his first mini marathon in Indianapolis, IN in May 2012
We are so proud of Alex and his accomplishments in the program and after the program.  We are excited to see what Alex does next with his improved physical ability, lower weight, and self confidence.  He seems to be on top of the world!

Friday, September 7, 2012

HNT Indiana Offers Meal Planning Class

Hello HNT Indiana Family!

We hope you all doing well and ready for cooler weather.  If you happen to be struggling in the area of meal planning and are in need of a "FALL FOCUS on Meal Planning", we have just what you are looking.  In October we will be doing a 5 week series lead by Registered Dietitian, Roxanne Standeford, on Meal Planning. 

The class is offered to those who are interested in a more detailed, individualized approach on how to meal plan with OR without the use of meal replacements for weight loss OR weight maintenance.  This class is available to ONLY those who have completed the first 20 week Foundation.  We want to reiterate that this class is NOT a Boot Camp and will focus specifically on Meal Planning (how to, macro & micro nutrients, making it easier, tips, etc).  We want to help you understand the importance of and how to meal plan whether your goal is to lose or maintain your weight.  

Here are the specifics:

The class will be on Tuesday evening at the Riverview Hospital (Our Noblesville Location).  Check in time for the class will be from 7-7:30 pm and the class will be 1.5 hours long (7:30-9pm).  We have a limited space in this class as we will only be taking 15 participants.   

Please let me know (rstandeford@hntindiana.com) if you have any more questions regarding this special "FALL FOCUS on Meal Planning" course that we are offering.  

Thursday, September 6, 2012

September is Food Safety Month!

Myth: "If I microwave food, the microwaves kill the bacteria, so the food is safe"

Fact: Microwaves aren't what kill bacteria - it's the heat generated by microwaves that kills bacteria in foods. Microwave ovens are great time-savers and will kill bacteria in foods when heated to a safe internal temperature. However, foods can cook unevenly because they may be shaped irregularly or vary in thickness. Even microwave ovens equipped with a turntable can cook unevenly and leave cold spots in food, where harmful bacteria can survive. 

Be sure to follow package instructions and rotate and stir foods during the cooking process, if the instructions call for it. Observe any stand times as called for in the directions. Check the temperature of microwaved foods with a food thermometer in several spots.

Check out FightBac.org for more myth busters and food safety education!

Monday, September 3, 2012

HNT RSP Weight Loss Success Story: Kevin

Kevin is a participant of the HNT RSP (Remote Support Program) and has agreed to let us share his amazing weight loss success story with all of you! Read below as he shares many details. 
My name is Kevin.  Through most of my life I’ve been heavy.  There have been stretches where I have lost weight & kept it off for short periods of time, but eventually the weight comes back and increases.
Everything came to a head about a year and a half ago.  Though I was very heavy, I was always able to manage through everyday activities.  Things started changing towards the end of 2010.  Tasks were becoming more difficult, stamina was decreasing.  After walking about ¼ mile my back would start seizing up and I would be winded.  I needed a rest.  I couldn’t even stand still for more than a few minutes before I needed to lean against something or sit down to ease the strain on my back and legs.

From the end of 2010 through mid 2011 I had unknowingly, because I rarely checked my weight, gained over 50 lbs.  Years ago, I had purchased a scale which measured up to 440 lbs. as a standard home scale reading up to 330 lbs. was showing ‘ERR’ (Error).  With physical issues mounting and the thought that I may have to start buying shirts larger than 5XL, I pulled the scale out to weigh myself.  I assumed my weight would be in the 400-420 range, where it had been mainly in recent years.  This time the scale greeted me with ‘OL” (Overload).  Now being that this was already a heavy duty scale, this was a bit demoralizing.  I was forced to weigh myself on the loading dock scale at work, making sure no one was around.  The scale read 468 lbs.
With other events occurring in my life, adding stress to the already decreasing health, I went to my doctor for a physical to get the full scope of how bad I had become.  The prognosis was increasing blood pressure, among other readings, and most likely I would be diabetic before years’ end.  Though many friends & family over the years had begged me to lose weight, I finally realized that something had to be done.  My doctor had previously worked with Health and Nutrition Technology (HNT) in the past and he got me in touch with them to enter the program.  The decision has changed my life.

Due to the timing of when I joined HNT, I entered the Remote Support Program (RSP).  HNT utilizes Health One Meal Replacements in conjunction with weekly group and one-on-one discussions about nutrition, fitness & behavior modification.
Through the program, with the help of the HNT staff, I was able to help identify bad habits I was employing, plus better ways to handle stress & refocus energy to other activities other than eating. 
I learned the importance of being active, understanding I didn’t have to be tremendous in the beginning.  In fact due to my size & health condition, in the beginning most activities were measured in 5 – 10 minute intervals, but keeping with it, the time & intensity quickly increased.  I found enjoyment in activity.  Found it was much better to think things through during a walk, rather than sitting on the couch eating & feeling worse afterwards.  I felt increased confidence & empowerment as I set goals & achieved them.

The Health One Meal Replacements were extremely helpful with my weight loss largely through their versatility as a product.  Not only can they be made into shakes or soups, but they can also be cooked or baked into others forms to add texture.  Plus the variety of flavors led to many different meal choices. 
The meal replacement formula also provides well balanced nutrition, so I felt satisfied after eating them and any cravings were minimized. 
Now about 15 months after entering the program I’m down over 250 lbs. and have a much better outlook on life.  Blood pressure and all other measures are back in the normal ranges.  I’m probably in better shape today in my mid-40’s than I was in high school or college.
I don’t dread being active; I’ll walk to the store instead of driving to it even though it was only a ¼ mile away.  I wake up in the morning energized, ready to take on the day.
I understand my journey is not over, but has only begun.  I look forward to meeting new challenges and to see where they will take me.
Kevin: BEFORE HNT (468 lbs)

Kevin NOW: Down 250 lbs!!

Kevin NOW: with his OLD pants!

Wednesday, August 15, 2012

Know YOUR Nutrition Information Source

Nutrition information is running rampant on the Internet, TV & other media sources.  But, is this good nutrition information or a lot of misinformation?  In a recent episode of Dr. Oz it was suggested that consuming milk and yogurt with some fat is better for you than nonfat.  The same tune was sang by Laine Bergeson who is the Senior Editor at Experience Life magazine in THIS article claiming that whole milk is the "healthiest choice". 

So, do we believe these two sources? In our opinion, it is important to go to the nutrition expert for this kind of information.  According to the Academy of Nutrition & Dietetics, "a Registered Dietitian is a food and nutrition expert who has met the minimum academic and professional requirements to qualify for the credential "RD.""

Who is Dr. Oz & who is Laine Bergeson?

According to sharecare.com, Dr. Oz is,"Vice-Chair and Professor of Surgery at Columbia University. He directs the Cardiovascular Institute and Complementary Medicine Program at New York Presbyterian Hospital....He has authored or co-authored over 400 original publications, book chapters, and medical books and has received several patents. He performs 100 heart operations annually."  This is great if you are looking for information that pertains to the heart, heart surgery, etc, however this does not qualify him to speak on behalf of the nutrition expert community. 

Laine Bergeson has her credentials spelled out on Linkedin HERE.  She is currently the Senior Editor at Experience Life Magazine, but has in the past been an Associate Editor at Utne Reader magazine, Research Editor at Utne Reader magazine, and Researcher at National Institutes of Health (research grant project through the Mayo Clinic).  So does an editor or associate editor qualify someone to provide nutrition information? Most would say no.

Who should we turn to? Here is an article responding to this exact nutrition information and it is written by Barbara Quinn who is a nutrition author, registered dietitian and certified diabetes educator at the Community Hospital of the Monterey Peninsula.  Her recommendation: "I vote to mix and match 2 to 3 servings a day of low-fat or nonfat dairy foods...and save the higher fat choices for occasional occasions".  She also states that, "Until we learn more, here's what we know: High-fat dairy foods are loaded with saturated fat-the fat implicated in raising "bad" LDL cholesterol in our blood.  Low-fat dairy foods have been shown to help lower the blood pressure and possibly help with weight loss.  Some components in dairy fat-such as CLA and transpalmitoleic acid-may offer additional health benefits."

Bottom line: Know where you are getting your nutrition information! Do a quick search in an online search engine (of course, be sure it's a credible source) to know where you are getting your information.