It's Strawberry Season!

May is the start of strawberry season here in Indiana.  The best strawberries are from local patches because they are fresh off the vine.  In Indiana, there are strawberry patches all over the state.  Some even have "u-pick" patches, where you come and pick your own.  These are more budget friendly than just buying from the farmer's stand because you have to do a little work for them!

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We love strawberries! Why? Because 1 cup of sliced strawberries is only 50 calories, contains 3 grams of fiber & 90 mg vitamin C (75-90 mg needed per day). Hey, what a great snack!  Add to your Strawberry Health One Meal Replacement + water + ice for a strawberry shake or on top of a Vanilla Health One Meal Replacement one by one with a little light cool whip for a nice summer treat.  Or, you could get really into it and make your own sugar-free strawberry freezer jam to use as an additive to the Health One or your morning 100% whole grain toast.

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What do we recommend?  Heading to a local patch to pick some strawberries.  The Indianapolis area has a few locations just outside the city.  Here are the farms that we know of and please share any that you know of that grow strawberries. 

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• Noblesville, IN: Spencer Farm

• Hagerstown, IN (east of Indy): Bell's Strawberry Farm

• Greenwood/South Indy, IN: Waterman's Family Farm

Once you have your strawberries, meal plan them in for breakfast, lunch, dinner and/or snack to help you get your 2 full cups of fruit in each day. 

Health One Meal Replacement Car Survival Kit

Many of our patients are busy and have hectic schedules as many Americans typically do.  Being organized and having a plan to be successful is something we think is important in life, but also important when you are making a lifestyle change.  

One important component to our program is meal planning.  Meal plans are set up individually, but most will utilize the Health One Meal Replacements    In order to be successful and organized some patients have used a Health One Meal Replacement Survival Kit.  This kit is comprised of the things necessary to be able to meet your meal plan requirements if you are in a bind or need a back up plan.  For example, you are traveling out of town and have packed for the allotted time, but then your car breaks down or you get stuck in traffic or are delayed an extra day.  This is when the "survival kit" really comes in handy, but it could also be very useful in ordinary situations too. 

A Health One Meal Replacement Survival Kit can be tailored to the individual needs.  Different people desire different flavors; therefore there is not a one-size-fits-all kit.  Here is a list of suggested items to have in your Health One Meal Replacement Survival Kit, but feel free to modify the list below to meet your needs!

• A plastic shoe box container with lid (as seen below)-found under $5 at big box stores or even the dollar stores
• 5-10 packets, variety of the flavors of the Health One Meal Replacement that you enjoy
• 2-16 oz. bottled water
• 3 plastic or foam disposable bowls
• 10 disposable spoons
• Blender Ball Bottle or another type of shaker to "blend" the meal replacement and water
• Items for additives:
• PB2
• Mrs. Dash-to use as an additive
• No Sugar Added Peach Cups
• Sugar-Free Fat Free Pudding powder
• extracts
• other spices



Plastic Shoe Box Container (Image Source)

 PB 2 Peanut Butter Substitute (Image Source)

Bottled Water (Image Source)

Blender Bottle or another type of shaker (Image Source)

Plastic or Foam Bowls (Image Source)

Plastic Spoons (Image Source)

Mrs. Dash Spices/Seasonings (Image Source)

No Sugar Added Peach Cups (Image Source)

Once you have your kit established, place it in your car or take it with you where ever you go.  That way if you are ever in a bind and need a meal you can whip out your kit and make the following:

• A quick shake: 1 MR + PB2 or another additive (extract), pudding, etc. with 8 oz. water in blender bottle.  If a gas station is near, add ice!
• A quick 1x1: Mix in disposable bowl with disposable spoon 1 MR + PB2 or another additive such as an extract or pudding, etc with water that makes a batter consistency. Eat uncooked OR find the nearest gas station and use their microwave for FREE! 1 minute in the microwave & you have a quick, hot meal.  
• Peach Cobbler: Mix in disposable bowl with disposable spoon 1 Vanilla MR + the entire contents of one container of the 'no sugar added peach cups' until all is incorporated.  Microwave at a gas station for 2 minutes & sprinkle with cinnamon (if available in your kit).  

Be sure to keep your kit stocked regularly with the items you use most...this will ensure that you are not lacking something you need when the time comes!  Have you made a Health One Meal Replacement Survival Kit?  If so, we would love to hear what you have in yours.  

Happy Valentine's Day

Show yourself some love by making this year's V-Day special with festive Health One Chocolate Brownies using a heart shaped muffin pan.  This is a creative way to spice up your meal and make your meals fun!  If you happen to make this a reality this year...send us (rstandeford@hntindiana.com) a picture! We would love to see them.

Brownies & Icing

4 Packets Chocolate HEALTH ONE

1 Tbsp Sugar Free Chocolate Pudding

1 Tbsp. Vanilla Extract

1 Tbsp. Splenda^®

1 Tbsp. Cocoa Powder

1 tsp. Baking Soda

1 tsp. Baking Powder

3 Tbsp. Fat Free Cream Cheese

¾ cup Water

Mix ingredients together. Bake in 8x8 pan at 350° for 25 minutes.

Icing:

3 Tbsp Fat Free Cream Cheese

8 tsp. Splenda^®

1 Tbsp. Vanilla extract

Cocoa powder to taste

Butter extract to creaminess

Spread over brownies while it’s still warm.

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Health One Meal Replacement Recipes

Here are 3 recipes from patients who are currently using the Health One Meal Replacement.  These are staples in their meal plan and are all very easy to make! We hope you enjoy.

Lemon Muffin Tops (L. Gillespie)

6 Packets Vanilla HEALTH ONE

6 Tbsp. Lemon Cake Mix

1 Tbsp. Lemon Crystal Light Powder (more or less to taste)  

Stir all dry ingredients with water to make thick lemon flavored batter.  Grease muffin top pans and bake at 325-350 degrees for 12-15 minutes. 

Chocolate Muffin Tops (L. Gillespie)

6 Packets Chocolate HEALTH ONE

6 Tbsp. Double Chocolate Chip Cookie Mix

6 Tbsp. Sugar-free Chocolate Syrup

Add water to make batter consistency. Pour into greased muffin top pan and bake at 350 degrees for 13 minutes.

Carrot Custard ( K. Kimmel; recipe from No Longer a Grim Girl)

1 Packets Vanilla HEALTH ONE
½ Tbsp. Splenda
¼ tsp. Baking Powder
½ tsp. Cinnamon
1 Tbsp.  Butter Buds (liquid)
3 Tbsp.  Egg Beaters
1 Tbsp. Water
¼ tsp. Vanilla
¼ c. sliced carrots
Butter Flavored Cooking Spray
Optional:  2 tablespoons Fat Free Whipped Topping - 15 calories

Mix dry ingredients then add liquid ingredients and mix well.  Cook carrots until soft, mash with a fork and then mix mashed carrots into the batter.  Spray two 3-inch ramekins with cooking spray, pour ½ the mixture in each ramekin.  Place ramekins into a baking dish and pour boiling water into the baking dish.  Bake at 350 degrees for 10-15 minutes or until toothpick comes out clean.  Remove from baking dish and cool.  Run a thin knife around the edge of the custard and turn out of the ramekins.  Chill in refrigerator.  Optional: serve with a bit of whipped topping. 

Health One Meal vs. McDonalds Value Meal

Every now and then we get a person who thinks that the meal replacements we use in our medically supervised weight loss program are expensive and "not worth the cost".  According to the USDA the cost of a day's worth of food eaten by the average American is at or above the cost of Health One Meal Replacements (HOMR) for one day. In addition, a CBS news poll showed that nearly 25% of people eat out at a fast food establishment at least once per week and are spending a lot per meal for junk.

Enter...a healthy option in the HOMR, designed to reduce calorie intake while providing all the nutrition that you need (100-125% of your daily needs).  The HOMR is proven for weight loss and reducing/stabilizing blood sugars.  A perfect meal-considering 78 million Americans are obese and over 10% of adults 20+ years old have diabetes.

 

Lets compare the HOMR to two very popular McDonald's Fast Food value meals: the double cheeseburger meal and the Big Mac meal.

 

Big Mac Value Meal (cost with Large diet drink $5.33)
Big Mac:

550 calories

29 gm total fat

970 mg sodium

25 gm protein

 

Medium French Fry:

380 calories

19 gm total fat

270 mg sodium

 

Totals for the Big Mac Value Meal:

880 calories

48 gm total fat

1240 mg sodium

25 gm protein

 

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Cheeseburger Value Meal (cost with Large diet drink $3.19)

Cheeseburger:

300 calories

12 gm total fat

680 mg sodium

15 gm protein 

 

Medium French Fry:

380 calories

19 gm total fat

270 mg sodium

 

Totals for the Cheeseburger Value Meal:

680 calories

31 gm total fat

950 mg sodium

15 gm protein

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Vs.

 

Health One Meal Replacement Shake (cost is < $3.19)

Blueberry Lemon shake

190 calories

1 gm total fat

310 mg sodium

15 gm protein

25% of RDI's for vitamins and minerals

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 When the comparison is made, the value in the Health One Meal Replacement stands out as it is cheaper, but provides 25% of RDI's for all vitamins and minerals, 15 grams of protein, and less total fat and less sodium than the popular McDonald's value meals shown here. We are very proud of our weight loss/weight maintenance meal replacement that we can provide in our programs. 

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

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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

 

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. 

 

 

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!

  

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.

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!

      

Thanksgiving Special

We had our Annual Thanksgiving Special last Tuesday and we had a great time. We enjoyed our love of cooking and making our food appetizing to eat while using the Health ONE Meal Replacement. In case you missed it, here is what you missed out on:

Sheila demonstrating how to make the noodle recipe from Health ONE Potato Soup. After the demonstration, everyone sampled her lasagna that she had prepared in advance to show how great the noodles are in any dish!

Health ONE Pumpkin Roll is a favorite of many HNT employees, so we demonstrated how to make a delicious dessert that would be mistaken for the "real" thing. The patients who tried the sample were impressed with the Pumpkin Roll's great flavor and authenticity. We gave out Health ONE Pumpkin Roll recipe cards to those in attendance so they could try it over the Holiday Season.

After the demonstrations, we tried many recipes made by current HNT patients/staff including: a pumpkin cheesecake, mini corn dog bites, strawberry cream cheese danish, orange delight, German chocolate mousse, chocolate chip cookies, and hot chocolate! They were all wonderful. Thank you to those who brought in their favorite recipes to share.

For those in attendance, we had several drawings and we handed out HNT Rubber Spatulas as a 'Thanks' for coming and making this event special.