Mary Grim on her Inspiration: Mindfulness

Mary Grim is a participant at the Weight Management Program of Salem, OR.  She has been very successful in creating wonderful, delicious and inspiring recipes with the Health One Meal Replacement.  The rest of this post is Mary talking about her inspiration for her recipes! We hope you enjoy.

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My Inspiration - Mindfulness 

What do I mean by mindfulness? When it comes to my intake of fuel (food) it is about taking the time to prepare an attractive and nutritious meal, sitting down and being aware of what I am putting into my body. This has helped to eliminate the mindless eating that I have done for many years. What a difference this has made in my efforts to live well.  

As a first step in learning to be mindful, I made a commitment to climb out of my rut and improve my experience of eating. I was in a HUGE rut with my Weight Management Program – eating on the go and eating the same thing over and over again. My personal commitment began with a challenge to create unique, tasty, attractive and healthy meals using Health One Meal Replacement.  Like many of you, I do not have a professional culinary or dietary background. But I had prepared healthy meals for my sons as they were growing up; and, I do enjoy cooking. So with the knowledge I had, I began looking at recipes and photos of food. Then I started to experiment. This is where the fun began! 

Some of the steps I take before beginning to create a new recipe:

1. Find an existing recipe that might be converted successfully.
2. Ask some questions before you begin. Questions like:
1. What is the base ingredient that may be replaced by HOMR?
2. Does this recipe require leavening?
3. Does this recipe require thickening?
4. Will the recipe require additional sweetening?
3. Take the recipe and go down the list of ingredients.
1. Keep a list of additives and their calories for a quick reference. You may visit my blog No Longer a Grim Girl for a list of low or no calorie additives that I use on a regular basis. www.CalorieKing.com is also a wonderful reference that I use.
2. Identify ingredients that must be substituted to not exceed the allowable additive calories. My goal is to keep additives at 80 calories or less. The lower the better without sacrificing taste.
3. Learn the role of various additives. Some examples are:

                                          i.    Gelatin and pudding thicken.

                                        ii.    Baking Powder, Baking Soda, Eggs or Baking Mixes that include yeast provide leavening.

                                       iii.    Pudding, fat-free cream cheese or sour cream provides moisture.

Now it’s time to begin to experiment. The quantity that you make will most likely be your biggest challenge initially. If you’re like me, I was used to cooking in family sized quantities; and, I took family size portions. The change to “cooking small” takes some thought and practice.

Here are the steps I take when I begin to cook an experimental recipe:

1. Document EVERYTHING! If it is a success, you will be able to make the recipe again and again.
1. Ingredients – make a list.
2. Quantities – measure them exactly! I have a little measuring cup that measures by tablespoon and teaspoon.
3. Steps – what you do first, second…
4. Baking temperature, baking time or refrigeration time

Presentation – Make it pretty – YOU deserve it!

1. Serve food on a small plate – like a salad plate. Your plate will be full and give the illusion of more.
2. Color – one thing my mother taught me was to always have some color on your plate – some green beans or a few strawberries. If you’ve visited my blog, you’ve seen that I’ve even put edible flowers on a plate to add some color.
3. Set the table. Whether you are eating on a kitchen stool at your breakfast bar or at the table, make it look nice. Use a placement and a napkin.

You’re probably saying. “That’s great for you, but I don’t have the time to do all of that.” You don’t have to come up with great recipes on your own. The Health OneMeal Replacement facebook page and my blog have a lot of fun recipes. And, please know that these more involved recipes do not make up all of my meals. I still have my quick and easy favorite recipes that I make up in quantity for breakfast or lunch. And I have multiple shakes during the week. But at least three times a week I treat myself to a sit-down meal that is special. 

My hope is that you will share my inspiration to become more mindful while learning to live a healthy and happy life.

Be well…Mary

No Longer a Grim Girl

www.nolongeragrimgirl.blogspot.com

Quick Quote on Choices!

Found this great quote on Pinterest (couldn't get to the original source) and thought it exemplifies our program to a "T".  You have to know, understand, & own the consequences for all your actions including food choices!

Outstanding Improvement in Health Measures!

Our latest Dietetic Intern, Karen Willy, did her major project for this rotation on the improvement statistics of health measures including total cholesterol, BMI, LDL cholesterol, HDL cholesterol, triglycerides, and A1c.  Here are her findings of those (n=1037) who completed the initial 20 weeks or Foundation:

Average reduction in BMI: 6.1 points

Average reduction in total cholesterol: 25 mg/dl  (maximum change was 166 mg/dl)

Average reduction in LDL: 18.4 mg/dl  (maximum change was 157 mg/dl)

Average reduction in TG: 40.2 mg/dl  (maximum change was 606 mg/dl)

Average reduction in A1c: 1.1 points  (maximum change was 5.5 points)

These are OUTSTANDING health improvements & we are proud of the patients that have been able to lose weight and improve their health.  We are excited to be able to help more individuals accomplish goals related to health improvements as well as weight loss. 

New Meat Nutrition Labels

On March 1, 2012 the USDA now has rules and regulations in place for the nutrition labeling of some meat products. This should help clear up the foggy assumptions of whether a meat product is really a good option or not.  Remember the leaner (lower fat %) the lower the calories and better the product is to help you lose or maintain your weight!

Here are the changes you will see:
1) All ground or chopped products (e.g. ground beef, ground pork, ground turkey) will have nutrition information on the package label
2) The rule also provides that if a ground or chopped product includes a lean percentage statement on the label, it must also display the fat percentage (ie. will be noted as 90% lean/10% fat ground beef product instead of the traditional way of labeling 90/10)

For more information, visit the Academy of Dietetics & Nutrition website.

Meet our Purdue University Dietetic Intern: Karen Willy

Karen is  from Fishers, Indiana and will be graduating from Purdue University Coordinated Program in Dietetics on May 13, 2012. In May 2011 she became an ACE-Certified Personal Trainer. She has a passion for fitness and nutrition.  When Karen is not in school or busy planning her June 2012 wedding, she enjoys working out, cooking, shopping, decorating homes, being an active member in church, helping others and spending as much time as possible outdoors.   

Karen will be with us in Indiana until April 27th-so say hello if you get a chance to see her!  

        

5 Helpful Tips When Dining Outside the Home

1. Plan ahead. Many restaurants now post their menus online, as well as their nutritional information. Even if they don’t have nutritional information, you can take note of the dishes you’re interested in and plan your caloric intake around them. The key is to watch out for portion size, because you won’t likely know until you arrive at the restaurant how big their portions are.

2. ONLY eat half of your meal. One way to address the portion issue is to ask if the waiter can bag half of your meal before they even bring your meal out to you. 

3. Know high fat lingo. There are a few words and phrases you should watch out for on any menu that indicate the fat content is going to be significant. They include “breaded,” “battered,” “with gravy,” “au gratin,” “cream sauce,” “buttered” and more.

4. Know how to have your meat cooked. One of the keys of weight loss is sticking with the right preparation types. Poultry, for example, should be skinless if possible, and it should be steamed, broiled, grilled, baked, boiled, poached or even roasted. It should definitely not be fried. Red meat is fine a couple of times a week, as well, just watch out for portion control and try to order more lean cuts as opposed to fattier cuts.

5. Go easy on the sauce. The most important tip when eating out is to order sauces, dressings and condiments on the side. This can save hundreds of calories. Be careful not to dump the entire side of sauce onto your meal and use only one to two small spoonfuls for your meal. 



         *Written by: Karen Willy, Dietetic Intern, Purdue University

Spring into Action: 5 Ways to Be More Active

Tank top & swimsuit season is not as far away as you think! These longer, sunnier spring days are the perfect time to start fresh with a new fitness program. So shake off the winter lethargy, dust off those sneakers, and spring into action with these fun tips!

-       Go for a walk in the park

-       Go on a bike ride

-       Hit the Monon

-       Walk the canal

-       Plant flowers with your spouse, kids, or grandkids

           *Written by Karen Willey, Dietetic Intern, Purdue University

Operation Gratitude

In October 2011, we participating for the second time in the Operation Gratitude project "Treats for the Troops" or what dentists who participate call it "Operation Halloween Candy Buyback".  Here are the stats for the past 2 years:

In 2011, we contributed over 175 pounds of candy for the Troops.

In 2010, we contributed just over 125 pounds of candy for the Troops.

December of 2011 we received a thank you letter from Operation Gratitude, thanking us for our contributions.  With our donation they were able to send 100,000 full care packages to men and women overseas.  We will be sure to participate next year in a partnership with New Era Dental of Indianapolis for this great cause. 

Here are other ways to get involved:
1. Donate money: $15 is the total cost to send each package
2. Write letters
3. Crocheted or Hand-knitted scarves
4. Donate Beanie Babies-for the troops to give to children in the area they patrol
5. Recycle old cell phones & ink cartridges- call 877-744-3601 for more information
6. Send Easter & Halloween Candy or Girl Scout Cookies
7. Donate a vehicle www.carsforustroops.com
8. Buy or sell on ebay: sellers can donate 10-100% of proceeds to troops
9. Shop at www.cafepress.com/opgratitude store, every 3 items purchased sends a package
10. Check our websites: www.operationgratitude.com for more information or follow us on Facebook

Donations can be mailed to: Operation Gratitude, 16444 Refugio Road, Encino, CA 91436

At HNT, we appreciate the troops and what they are able to do for us and our country.  We will do whatever we can to assist Operation Gratitude & you should too!


        

2012 Academy of Nutrition & Dietetics Weight Management DPG Symposium, Las Vegas

We had a great time at the Weight Management DPG's 2012 Symposium in Las Vegas.  The conference featured some great presentations on: PCOS, Technology and Weight Loss, Metabolic Profiling, Sleep Apnea & Obesity, and many more.  Some strategies that were presented have already been implemented in our practice.  We are so lucky to be able to incorporate what the latest research shows for helping our patients lose weight in the most effective manner. 

Here are some pictures from our trip:

Dr. Len Kravitz presenting on Metabolic Profiling

Our booth in the exhibition hall featuring Denise Marecki, RD; Sheila Henson, RD, Hannah Schultz, CEO of HNT, Roxanne Standeford, RD

Lots of great interaction with motivated Registered Dietitians

Between sessions on the patio discussing the conference topics-enjoying the Las Vegas sunshine.

Sheila Henson, RD & Program Manager of HNT Indiana relaxing between sessions

Super Bowl, Super Plan

The Super Bowl is in full swing here in Indianapolis! We are having a great time hearing about all the festivities downtown and patients who are getting the awesome opportunity to attend this event for the first time in Indy.  With all that comes the increasing number of opportunities to eat or overconsume whether it's in food or beverages.  The average person consumes 1,200+ during the game itself!  According to the National Chicken Council, 1.25 billion wings are estimated to be consumed and the U.S. Calorie Council has estimated 11 million pounds of chips to be consumed as well! Wow, that can be a lot of calories if you take part in that "average American" life style. 

We urge you to be different this year.  Don't be the "average American"  (60% of Americans) that statistics say are overweight or obese.  Be in the minority and plan for a successful and low calorie party! How?  First and foremost if you are using the Health One Meal Replacement (HOMR) you definately want to make that a priority.  Try making some recipes in advance to have stocked for the big game.  Chips made from the Creamy Potato Soup HOMR dipped in salsa easily mock the behavior of chip eating for a fraction of the calories.  Try the corn dog or mozzarella bites and end with some apple crisp for dessert. 

If you don't use the HOMR or need grocery store food recipes, we like how Hungry Girl swaps high calorie foods for lower calorie and still satisfying options.  Go HERE for her tips for swapping or HERE for great  lower calorie recipes.  Otherwise, keep lots of fruits and veggies on hand, limit alcoholic beverages, and stick to your regular meal plan as much as possible.  Oh, and do some activity during the commercials or time outs this will help balance a little of the food intake that may be more than usual. 

Last but not least, actually the most important, record keep whatever you eat! This is difficult to do, but if you do it you are truly being accountable to the actions that you are taking.  This will bring awarness to choices you may decide not to do after learning the calories.  It also helps you realize how much you eat events like this so you can plan for them in the future by banking calories or bumping up the physical activity. 

Whatever you do, have a plan that is Super otherwise you may be Super-disappointed when it comes to what you expect next week as far as weight loss goes!