Thinking About a Salad? Think Twice when for Weight Loss or Maintenance

The salad has We hear it all the time, "I ate a salad" or "I chose to get the salad bar instead of what I normally get", etc.  Chances are if you are trying to watch your weight you have said something similar.  Google provides this definition of salad: 

sal·ad  

/ˈsaləd/

Noun A cold dish of various mixtures of raw or cooked vegetables, usually seasoned with oil, vinegar, or other dressing: "a green salad". A mixture containing a specified ingredient dressed with mayonnaise: "tuna salad". The salad has been around for a long, long time.  We're talking since the beginning of time when people gathered edible leaves as part of their meal plan. However, the salad we know today is not just edible greens! That would mean that the salad would consist of greens such as Romaine, Iceberg, Kale, Spinach, etc with little seasoning and a rather low calorie snack or meal.   Today, the calories in a salad has not only grown due to increased portion sizes, but also due to the number of non-vegetable additional toppings. Because of the increase in calories, the salad may not always be the first and best option for weight loss or weight maintenance.  A salad can be a great option if you think twice about the amount and type of toppings that you add.   Toppings to GO ahead and include these vegetables/herbs: snow peas green/red/yellow/orange peppers tomatoes carrots broccoli cauliflower mushrooms green beans cucumbers zucchini asparagus beets artichoke hearts peas radishes onions salsa basil/mint/chives/parsley/dill Toppings to CONSIDER, but not get carried away with include fruits (remember fruits have calories too!): pears mandarin oranges apples cherries grapes  strawberries pomegranate Toppings to CONSIDER if you desire more lean protein: low-fat or no-fat cottage cheese grilled chicken canned tuna baked fish ground turkey, cooked egg whites tofu edamame/hummus Toppings to LIMIT if you desire tasty salad, but want to limit calories: cheese avocado croutons dried fruit sunflower seeds sesame seeds other seeds nuts/water chestnuts salad dressing (creamy, oil based) *Ask for on the side to dip fork crispy noodles  pasta high calorie meats: those that are cooked in oil or fried Instead of this: Image Source Choose something that looks like this: Image Source

A veggie-filled salad will yield fewer calories and provide fullness unlike no other salad you could make AND you will be happy with your choice of building a salad that IS considered a good option for weight loss or weight maintenance!

Indianapolis Proven Weight Loss Program

Health and Technology Nutrition (HNT) is dedicated to providing weight management and long term weight loss solutions through medically supervised weight loss. The Indianapolis area is the original location of HNT- Program for Health and Weight Management. We have proudly served the community since 2002. We believe that support combined with education is what it takes to make a lifestyle change permanent. Our goal is to teach you the skills to develop a healthy lifestyle and to coach you while practicing these skills. In a supportive setting, you'll focus on mastering four essential skill-sets: Behavioral; Nutritional; Environmental; Physical Activity.

Personal and professional coaching is fundamental to our program. Our dedicated staff consists of four registered dietitians. Accountability is at the core of the participant-coach relationship. You're highly encouraged to attend weekly behavior change classes, keep records and check in with the coach between visits. It is this high level of contact with your coach that makes this program unique.

Sustainable Health improvement often starts with initial Weight loss. We can assist anyone ready to change. With a range of starting weights from 131-557lbs. everyone benefits. Our average weight loss in the first 20wks is 16% loss; maintained 1,2,3,4 years out!

We invite you to attend a FREE information session to learn more about our program. We know that you want all of the details before you decide if it is right for you. It is 1 hour long and provides an opportunity to get your questions answered. Family and friends are encouraged to accompany you. When you’re ready to change it impacts those around you—positively.

 

 

HNT Indiana Staff

 Call us, 317.489.4817, we'd love to work with you if you are ready for your weight loss journey to start!

Get Lasting Weight Loss Results in Indianapolis, IN

Health & Nutrition Technology (HNT-Indiana) has assisted more than one thousand individuals here in central Indiana in the past decade. We have been blessed to be a part of many changed lives … all starting with weight loss. Shirley is one of the blessings we are delighted to highlight.

What constitutes improved health for one person may not be the same for another. Hence, we make no guarantees, but with repeated and sustained results year after year of an average weight loss of 17% in the first 20 weeks we can confidently say many are finding their own benefits. Having started in September 2009, Shirley reached her goal weight of 24% loss at week 43. She continues to enjoy the benefits afforded her by maintaining this new lifestyle now three years later. She not only lost weight, but had blood pressure medications decreased by more than 50%. She is no longer using a sleep machine! She is actively involved in life: Family and Friends have noted her enthusiasm for Zumba as one form of physical activity she now enjoys. Read more about Shirley HERE.

Shirley Before

 

Shirley After

To view the improved health  journey of  other successful participants visit any one of our Facebook sites: HNT Indiana, Health One MealReplacement, Health and Nutrition Technology (HNT)-Weight Management.

Or better yet make it your personal journey of improved health starting with HNT. Health and Nutrition Technology is a nationally recognized, medically supervised health and weight management program. The professional staff provides a comprehensive approach to health by integrating behavior modification classes along with individual support and caring. 

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

 

Why Choose Medically Supervised Weight Loss Programs?

Health & Nutrition Technology (HNT-Indiana) opened in October 2002 under the medical and program directorship of Dawn Ayers MD-endocrinology and Sheila Henson RD.  Dr. Ayer’s reputation as a phenomenal physician who cares for her patients with compassion is as true today as when we opened 10 years ago. To know her as Dawn or Dr. Ayers is one in the same.  

Dr. Ayers recognized the need for an effective weight management program in the Indianapolis Area. She had aspirations to offer a non-surgical medical option to her patients beyond standard commercial or support programs. Thus it was an ideal fit to team up such a well-known and respected medical provider in conjunction with the proven behavior modification program in HNT. The result: the need of providing safe rapid and effective weight loss is being met—consistently! The average weight loss is 17% in the first 20 weeks; maintained at one, two and three plus years out. 

The entire team consists of four dedicated Registered Dietitians specializing in the field of obesity management. Having grown over the years there are various central Indiana locations: Monday evenings at Carmel St Vincent Professional Bld suite 275; Tuesday evening at Riverview Hospital 4 TCU classroom; Thursday evening at Community Health North 7250 Bld suite 100; Thursday evening at American Health Network in Peru, IN; and week days and Tuesday evenings at our home base 1201 E Main St suite B, Plainfield, IN. 

An average weight loss of 50 lbs is life changing. Our approach includes medical supervision as is appropriate per individual needs. Every participant is involved in the behavior modification process whether they have 25 or 250 lbs to lose. We utilize a restricted caloric meal plan incorporating Health One meal replacements. This versatile tool allows individuals to accomplish their health and weight goals. Exceptional nutrition is obtained with 125% of all RDIs, 75g protein, in approximately 1000 calories with variety and flexibility in cooking, and continued use for as long as they wish.  

We are proud to offer Health & Nutrition Technology, medically supervised weight loss, as a viable, safe, rapid, and effective approach to a very difficult reality for much of our nation and fellow Hoosiers.  If you are ready to change your life call us, Sheila Henson RD, Christina Varvel RD, Roxanne Standeford RD, Karen Hartung RD and Dawn Ayers MD at (317) 489-4817 or visit www.hntindiana.com.  

Sheila Henson RD, Program Director
 Dawn Ayers MD, Medical Director

Success Story Update-2 years later: Alex

We first blogged about Alex's success back in 2010 HERE.  Since it has been nearly 2 years without meeting with Alex we wanted to follow up with him to see how he was doing.  Here is what he had to say:

"When I was "in" the program [the first 20 weeks], I started biking as my exercise.  I started running in the spring of 2011 and haven't looked back.  I ran my first 5k that summer and fell in love.  I had gained back  some of the weight as I was eating not all the right foods all the time, but I still felt very healthy and I was exercising.  I ran the mini marathon in Indy this past May [2012] and was so proud.  I had sworn for years that I would never be a runner, and here I am running three times a week and loving every minute of it.  I actually enjoy going for a run.  I am currently training for my first marathon coming up in January at Disney.  My current weight is 32 pounds lower than when I started in 2010 (there is more muscle in there now with the adventure runs and lifting I've been doing). "

Alex after running his first mini marathon in Indianapolis, IN in May 2012

We are so proud of Alex and his accomplishments in the program and after the program.  We are excited to see what Alex does next with his improved physical ability, lower weight, and self confidence.  He seems to be on top of the world!

HNT Indiana Offers Meal Planning Class

Hello HNT Indiana Family!

We hope you all doing well and ready for cooler weather.  If you happen to be struggling in the area of meal planning and are in need of a "FALL FOCUS on Meal Planning", we have just what you are looking.  In October we will be doing a 5 week series lead by Registered Dietitian, Roxanne Standeford, on Meal Planning. 

The class is offered to those who are interested in a more detailed, individualized approach on how to meal plan with OR without the use of meal replacements for weight loss OR weight maintenance.  This class is available to ONLY those who have completed the first 20 week Foundation.  We want to reiterate that this class is NOT a Boot Camp and will focus specifically on Meal Planning (how to, macro & micro nutrients, making it easier, tips, etc).  We want to help you understand the importance of and how to meal plan whether your goal is to lose or maintain your weight.  

Here are the specifics:

The class will be on Tuesday evening at the Riverview Hospital (Our Noblesville Location).  Check in time for the class will be from 7-7:30 pm and the class will be 1.5 hours long (7:30-9pm).  We have a limited space in this class as we will only be taking 15 participants.   

Please let me know (rstandeford@hntindiana.com) if you have any more questions regarding this special "FALL FOCUS on Meal Planning" course that we are offering.  

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