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.

Image Source

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

 

Image Source

 

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

Image Source

 

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

Image Source

 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. 

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



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!

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!

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. 

 

 

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

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!

  

Lower Calories with Meatless Monday

image source: www.meatlessmonday.com

Meatless Mondays is an International Campaign to promote going meatless once per week to reduce your risk of preventable conditions like obesity, cardiovascular disease, diabetes, and cancer.  We like the idea of going meatless once per week because meat can often be a source of intake that contains the most calories.  Calories consumed must be lowered for weight loss & this is a great way to still maintain nutritional status while lowering calories & enjoying a delicious meal or snack!

Watch this quick video from MeatlessMonday.com to learn more information.  Their website provides all types of tools to help you in being successful in your mission to go meatless. 

It's easy to go meatless! Swap out your chicken, pork, beef, etc for nuts, seeds, eggs, legumes or beans.  Click here for nutritional guidelines and ideas to swap meat and be meatless. Going meatless will help to increase your fiber intake-especially if you swap your meat with legumes or beans. 

For meatless recipes, go HERE.  Make this one of your New Years Resolutions!

 

The Dish on Spinach

Popeye loved it, but did he actually know how good it was for him?  Spinach is loaded with many vitamins & minerals that are important to be healthy.  A 3 cup serving has 10% of a day's potassium, 510% of a day's vitamin K, 160% of a day's vitamin A, 40% of a day's vitamin C and folate, 15% of a days magnesium and iron, and 8 % of a days calcium and fiber need...All for 20 calories!

Knowing the vitamins & minerals isn't enough, you have to consume it to get the benefits.  But knowing how to incorporate it in your meal plan can sometimes be a challenge if it's a new food for you.  Salads are a great way to boost your spinach intake.  Purchase ready-to-eat spinach out of the bag and making a nice healthy-portion salad by including your favorite veggies and a low-calorie salad dressing.  Spinach makes for great flavor addition to sandwiches, pitas, wraps, etc. by just adding a thick layer of leaves! Or, you could make a spinach and low-fat cheese omelet or egg scramble (using an egg substitute) to get more spinach in for breakfast. 

Finecooking.com has great recipes & other helpful information about spinach benefits & uses.

Use the Grill: Shed Pounds

This article shows 4 ways to cut nearly 5,000 calories from your diet and help to maintain or lose weight by doing simple swaps.  The push is for people to forgo the restaurants and begin cooking at home to save calories.  The reason: restaurants grill, but they grill by adding fats (and thus calories) when cooking meats and other foods.  The difference? Our grills at home have grates and some of the fat is melted away in the cooking process, while restaurants use a 'flat grill' which doesn't allow for fat to melt away AND they ADD MORE FAT during the cooking process.  

One of the examples provided is switching On the Border Dos XX Tacos for Grilled Fish Tacos at home.  In this switch you will save money, but most importantly save calories going from the 2,150 in the restaurant tacos to 380 in the home grilled version! Visit this link to get the recipe and for other swaps to help you save calories!  

HNTweightloss YouTube Channel

We launched our YouTube Channel today! We will be featuring Health One Meal Replacement recipes in different skill levels: beginner, intermediate, and expert as well as "produce picks" where we discuss "how-to" pick produce at the store, prepare, and incorporate into your meal plan.  We have a few videos up for viewing currently, but will be adding more periodically in the future.  We are excited about what the channel will be and what it will provide to our patients and the public audience.  If you have any feedback, please leave a comment.  To view the videos...see the YouTube link in the sidebar of this blog.

HNT YouTube Channel

Meals on a Budget

"Cooking on a budget" has become quite a catch phrase of late, but often putting this into practice can be a challenge. Check out this Cooking Light web page for dozens of easy and healthy recipes that feed FOUR for $10 or less. That means if you've got two in your household, you've got leftovers for dinner or lunches! And the best news? These won't sacrifice on taste!

Some of the recipes include:

Roast Chicken with Potatoes and Butternut Squash

Grown Up Grilled Cheese Sandwich

Black Beans and Yellow Rice

Tuna Melts with Avocado

National Nutriton Month

March is National Nutrition Month according to the American Dietetic Association.

This year the theme is "Eat Right with Color". Nutritional benefits are more varied with the more color you can add to your plate. The colors associated with what's on your plate have vitamins and minerals and other nutrients to keep you healthy.

Each color is associated with having beneficial components:

• Blue/Purple: anthocyanins & pheonlics which help to lower the risk of some cancers, are good for healthy aging, memory function, and urinary tract health


• Green: lutein and indoles-help to promote strong bones, teeth, and vision health


• White: includes the phytochemical called allicin. It promotes heart health, helps maintain cholesterol levels that are with in the normal range, and may reduce the risk of some cancers


• Yellow/Orange: vitamin C and phytonutrients like carotenoids and bioflavonoids which are beneficial for vision and heart health and a healthy immune system


• Red: contains phytonutrients lycopene and anthocyanins which promote heart and urinary tract health and memory function

Try focusing in on trying a new fruits or vegetables this month to help increase variety in your everyday diet for optimal nutrition. You might find a few more foods that you enjoy-just because you were able to experiment!

For fruit and vegetable recipes or other information-click HERE to go to the "fruits & veggies more matters" website!

Superbowl Snacks on your Mind?

Well, Snowdown & the Superbowl fall on the very same week. Have you got party plans?

Found this very interesting chart with information on calories in alcohol. Going into these events with a realistic plan (what drinks, how many, etc) will help us to have our grown-up fun yet stay within reach of our goals.

If onion rings, bean dip and chocolaty treats are on your must-have list for the Superbowl, then throw a party! These recipes, from Eating Well, involve traditional foods just cooked a little bit healthier (calorie values per portion included).

Have a well week,

Are the "Healthy" options actually Healthy?

We have all been there before: stuck in an environment that might not be our first choice, but needing to choose something to eat. These days most places offer some sort of option touted as "healthy".

This article illustrates how frequently these "healthy" choices AREN'T healthy. A great reminder! It also gives some hints and recipes on lower-calorie or healthier options.

Have a well week,

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.

Enjoy Peanut Buttery Flavor for a Fraction of the Calories!

Check out Bell Plantations PB2 Powedered Peanut Butter HERE. It's a specially formulated powder where 85% of the fat calories are removed through a special process. The process leaves the product in powdered form which is great for adding it to your favorite Health One flavor. You can also mix it with water to make a peanut butter 'paste' to put atop your favorite Health One muffins.

(Picture courtesy of bellplantation.com)

It also comes in 'Premium Chocolate' flavor too! Enjoy the Peanut Buttery flavor for a fraction of the calories!