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. 

Noblesville, Indiana's Riverview Hospital Employee 8 Week Weight Loss Program

We are excited to see the community at Riverview Hospital in Noblesville promoting a FREE 8 week weight loss program to their employees.  The weight loss program consists of 8 exercise classes and 4 wellness classes in addition to the weekly weigh-in.  Prizes are awarded to everyone for participation and a Kindle Fire to the person with the greatest percentage of weight loss. We urge any employee associated with the hospital to take advantage of this opportunity!  Contact: Kristin Lamb, Wellness Coordinator, Riverview Hospital at 317.776.3829 or via email at klamb@riverview.org for more details. 

The initial weigh-ins will be held Tuesday, January 8th-Thursday, January 10th from 6 am-4:30 pm in the Cardio-Pulmonary Gym located next to the old Out Patient Lab area. 

We are proud to be able to assist in additional weight loss to any of our patients who are Riverview Hospital employees in hopes of providing a competitive edge when it comes to percentage of weight loss at the end of the 8 week program.  We love to hear about opportunities that employers make for their employees to promote health and would love it if more employers would do the same thing.

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. 

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.


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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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2012 HNT Holiday Special-Guest Speaker Shon Bolden of Living Empowered Sports

We had a great turnout at this years Holiday Special.  Shon Bolden was our guest speaker.  He is the founder and head trainer of Living Empowered Sports and spoke on coaching and how he incorporates functional exercises into the plans of major professional athletes such as George Hill & Tamika Catchings. Take a look at some of the pictures from the night!

Crowded Cafeteria at Riverview Hospital

Shon instructing Health Educator Karen Hartung in a functional exercise.

Sheila Henson, RD & Program Director of HNT Indiana fielding questions for Shon.

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!

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!

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!

Save Calories, Lose Weight

The American Diabetes Association and the American Heart Association evaluated six calorie-free sweeteners: sucralose (Splenda), acesulfame potassium, neotame (made by NutraSweet), saccharin (Sweet'N Low), aspartame (Equal or NutraSweet), and stevia.  They concluded that the use of these calorie-free sweeteners was beneficial in reducing added sugar consumption, reducing total calories, and helping with weight loss or weight management.  The statement also mentioned that over consuming other foods would have a negative affect on the benefits of using the calorie-free sweeteners.  In other words, just because you are using them doesn't mean you can eat like a wild-man!

 

[Information taken from Diabetes Forecast, October 2012 Issue]