Spring into Action: 5 Ways to Be More Active

Tank top & swimsuit season is not as far away as you think! These longer, sunnier spring days are the perfect time to start fresh with a new fitness program. So shake off the winter lethargy, dust off those sneakers, and spring into action with these fun tips!

-       Go for a walk in the park

-       Go on a bike ride

-       Hit the Monon

-       Walk the canal

-       Plant flowers with your spouse, kids, or grandkids

           *Written by Karen Willey, Dietetic Intern, Purdue University

Operation Gratitude

In October 2011, we participating for the second time in the Operation Gratitude project "Treats for the Troops" or what dentists who participate call it "Operation Halloween Candy Buyback".  Here are the stats for the past 2 years:

In 2011, we contributed over 175 pounds of candy for the Troops.

In 2010, we contributed just over 125 pounds of candy for the Troops.

December of 2011 we received a thank you letter from Operation Gratitude, thanking us for our contributions.  With our donation they were able to send 100,000 full care packages to men and women overseas.  We will be sure to participate next year in a partnership with New Era Dental of Indianapolis for this great cause. 

Here are other ways to get involved:
1. Donate money: $15 is the total cost to send each package
2. Write letters
3. Crocheted or Hand-knitted scarves
4. Donate Beanie Babies-for the troops to give to children in the area they patrol
5. Recycle old cell phones & ink cartridges- call 877-744-3601 for more information
6. Send Easter & Halloween Candy or Girl Scout Cookies
7. Donate a vehicle www.carsforustroops.com
8. Buy or sell on ebay: sellers can donate 10-100% of proceeds to troops
9. Shop at www.cafepress.com/opgratitude store, every 3 items purchased sends a package
10. Check our websites: www.operationgratitude.com for more information or follow us on Facebook

Donations can be mailed to: Operation Gratitude, 16444 Refugio Road, Encino, CA 91436

At HNT, we appreciate the troops and what they are able to do for us and our country.  We will do whatever we can to assist Operation Gratitude & you should too!


        

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

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!

 

A Step in the Right Direction

The First Lady Michelle Obama spoke publicly about combating childhood obesity in November 2011.  We applaud her efforts in reducing the number of children who are overweight, obese, or at risk for being overweight.  She has encouraged companies and organizations to get on board in solving this epidemic.  Her main focus of the talk was physical activity, which we know is the number on indicator for weight management, not weight loss.  Sure, that's a huge issue right there, but let's focus on what good actually came out of the press conference.  The YMCA committed to advancing the First Lady's initiative by doing the following (to read the entire press release click HERE):

-swapping juice for water
-including vegetables & fruits as snack options
-limiting the amount of time spent on "screen time" (TV, computer, etc)
-establishing physical activity minimums that are expected for children enrolled in their programs
-committing to conducting parent education sessions so parents can include healthy alternatives at home

A tough battle Mrs. Obama faces, but at least she is providing publicly a step in the right direction!

Eating Healthy on a Budget

We've all heard it before "eating healthy cost more", etc.  We are not hear to debate whether eating healthy costs more or not, certainly it takes planning, preparation and proper budgeting to make it happen.  Read this article for 10 tips for Nutritious Shopping.  You'd be surprised how easy it is to eat healthy and watch your bottom line.

Fit vs. Fat

Fit vs. Fat: Which Matters More for Longevity? article in Time Magazine states that there is more to being healthy than just watching the scale.  So, what to do to decrease your health risks?  Get moving & incorporate more physical activity in your daily routine.  Start slow with just 20 minutes of walking per day.  Wear a pedometer to challenge yourself to meet the 10,000 steps goal.  Write a list of all the opportunities you have to be active & choose one for each day.  Some could include: walking before work or during your lunch break, taking the stairs instead of the elevator, or even parking farther when going shopping!

Do you know if you are fit?

 

HNT Indiana Class to Start: Tuesday in Noblesville

HNT Indiana is looking to begin another Foundation Class in January 2012.  If you are interested in being a part of our weight loss program and live near the Noblesville, Fishers, Indianapolis, Carmel, Cicero, Kokomo areas please contact our office at 317.489.4817 or view our calendar for our available free information sessions.

We hope to be able to assist you in your journey with health and weight management!

        

In Season: Winter Squash

Winter Squash is in season! What is it, what do you do with it, how do you select it?  All great questions for these vegetables that are delightful to look at but intimidating to fit in your meal plan.  Butternut squash, spaghetti squash, and pumpkin are the most common of the winter squash family, but calabaza, blue or golden hubbard, acorn, kabocha are other varieties of this plentiful squash.

image source: www.ecoki.com

How to select winter squash at the grocery store is an important task for the product it produces.  Also, look at these recipes: 10 Ways to enjoy Butternut Squash to find ways to incorporate this excellent source of vitamin A & C and good source of fiber, potassium and magnesium.