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!

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]

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. 

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:

 

Apples

Celery

Strawberries

Peaches

Nectarines (imported)

Spinach

Grapes

Sweet Bell Peppers

Potatoes

Blueberries

Lettuce

Kale/Collard Greens

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

    Gluten-free

    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

 

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

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. 

 

 

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!

 

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.