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.  

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?

       

Fast Food {Grocery Store Style}

On-the-go and need some fast food?  Why not stop at the local grocery store instead of a fast food establishment?  Make a quick trip in and out spend the same or less & get great nutritious food to eat.  Need some examples for a quick visual....? Think about single serving things that you can buy and eat easily while in the car or out and about. 

Here are some ideas:

1. Single cup yogurts
2. A piece of fruit-remember you can buy 1 banana or 1 apple if you would like to, the bags are just there if you are shopping for the entire week!
3. A pack of no sugar added or "in it's own juice" fruit cup or applesauce.  These won't go bad if not refrigerated!
4.  On-the-go tuna salad packages-open and make, but don't add all the mayo and relish & that will save you a few calories
5. Buy a few slices of deli meat and a slice of low-fat cheese and have a meat/cheese roll up.  Who said you had to buy a full pound of meat?
6.  Single serving carrot & celery packs with dip-found in the produce section-while they may be more expensive than a giant bag of carrots or a whole celery stalk you are paying for convenience.
7. Of course, pre-prepared Health One Meal Replacements are great too!

Now that you have a few ideas, there is no excuse for stopping at that fast food establishment! Don't let it ruin you meal plan.