Do You Need A Water Enhancer?

Water can be boring, especially if you are used to sweetened beverages or juices, but now it doesn't have to be! Kraft has a new product on the market to help enhance the flavor of water.  It is called MiO.  There are six flavors that have these claims (from their website): "Caffeine-free, Calorie-free per 8 fluid ounce serving, 0g Carbohydrates and considered a free exchange, Sugar-free, Free of artificial flavors, Kosher, Gluten-free, Cruciverbalistic, Tasty, & Good-looking".  They are around $3.99 per bottle and supply ~24 8 ounce servings to your flavor liking.  In other words you can squirt a lot for more flavor or less for less flavor!

Looking for the new product & can't find it?  It's located at many stores like Target, Meijer, Kroger, Jewel/Osco, Publix, etc. Go HERE to see all places you can find MiO.

Click to see How It Works!

Weight Loss: Not an All or Nothing Mindset

When I was growing up I often heard the saying "If you can't do something right then don't do it at all".  This kind of mantra can lend itself to an 'all or nothing mindset' which is so popular when attempting to lead a healthier lifestyle.  The quest for perfection can actually sabotage our best efforts and in some ways be a convienant cop-out in achieving our health goals.  Are you prone to the 'all or nothing mindset'?

Answer these questions to find out:

1.  Do you typically begin your new program, idea, meal plan, exercise routine on a Monday?
2.  Do you use the words good and bad to describe certain foods and your eating behavior?
3.  Do you typically want to speed up the process by eating less food or Health One Meal Replacements than your meal plan suggests to reach your goal?
4.  Do you expect to suffer, feeling starved & deprived?
5.  Do you expect to completely eliminate your favorite foods?
6.  Do you 'fall off the wagon' and 'throw in the towel' after making just one unhealthy food choice?
7.  Are you convinced that past failed attempts were due to lack of effort and/or staying focused?

What changes have you made over the years to decrease the pattern of 'all or nothing'?

Here are some suggestions to help with the 'all or nothing' mindset:
1.  Don't start on a Monday! Of the 46% of the people that started on Monday, by Tuesday evening 32% were back off track.  Starting on a Monday can be a subtle way of giving yourself permission to go all out on the weekends.
2.  Ditch 'good' and 'bad' foods.
3.  Stop starving yourself for faster results.
4.  Don't suffer through your diet.
5.  Don't dump your favorite foods.
6.  Don't let mistakes derail you.
7.  Forget the past.


(information modified from Sparkpeople.com)

           

Lifestyle Changes

After Foundation, our great intentions and positive lifestyle changes can slowly but surely give way to some habits we thought we had said goodbye to. It can be discouraging and a bit humiliating. The "inner voices" can have a hey day with us. "Don't I already know this, what is my problem, I'm too busy to focus on this, or this stuff is just too tedious."

The reality is lifestyle change is a process and life can throw us some challenging curve balls. The main thing to remember is you don't have to go at it alone. Sometimes we all need to be accountable to someone besides ourselves (especially when those inner voices are influencing us in the wrong direction).

The point is....we're here for you if you need some support getting back on track. There is a complimentary check-in on Wednesdays from 11:50 to 12:10. The wellness walk follows afterwards! All are welcome but your choice on that one. Practice classes are $30/month. Just want to drop in for one class to recharge, $10/class. Would like some one-on-one guidance, $20 for a 25 minute session. I wanted to offer some different options. As we say the view for optimal health is so worth it but there are different styles to achieve it. 

Have a well week,

           

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!