Take A Pre-Holiday Health Break and Enjoy Some Savings
Why wait for January to start (or restart) a weight-loss push? Lose weight now with any of our pre-holiday specials and enter 2012 looking and feeling your best. Call to learn more about:
• 8-week Phase 2 Package - a great place to “weight” out the high-calorie holidays
• HMR at Home® with auto delivery - enjoy a 10% discount and free shipping on every order
For maximum weight loss and structure, you’re always welcome to join any of our in-clinic weight-loss classes where we’ll support you to have the healthiest season ever.
Sandy Gothard, RN
Program Director
Whoops! Don't Let an Injury Stop Your Exercise Routine
Unfortunately, injuries can sometimes happen, and not being able to exercise can definitely put a damper on your weight-loss plans. However, even if you're injured, there may be some activities you can do to maintain your exercise momentum. Check with your doctor or physical therapist first about trying these ideas:
If you've injured some part of your lower body, try:
• Upper body weight training. You may be able to do light muscle work from a seated position.
• Upper body exercise bike. If you belong to a gym, you may have access to this type of machine that allows you to get an aerobic workout using just your arms.
• Swimming. This may be a great way to work out without putting any pressure on your joints.
If you've injured some part of your upper body, you could work on keeping your lower body strong with leg machines at the gym. And of course, walking outside or using the treadmill may be the perfect way to stay fit.
Whether you’ve got a sweet tooth, or a more savory tooth, celebrate the season low-cal style with these delicious options:
HMR Truffles
1 Peanut Butter BeneFit ® Bar
Unsweetened cocoa powder
Cut the bar into 5 pieces and arrange on a plate. Microwave for 8 seconds to soften. Using your fingers, carefully roll each piece into small balls. Roll in unsweetened cocoa powder until outsides are covered. Put in refrigerator to harden for about 15 minutes. (If they’re too hard, bring them to room temperature to soften a bit.)
Calories: 160 for 5
Risotto Peanut Lettuce Wraps
(Enjoy these as a meal, or serve them as appetizers at your holiday party.)
1 HMR Mushroom Risotto
1 cup mixed red peppers, green bell peppers, and onions – diced
¼ cup water chestnuts, diced
Iceberg lettuce leaves
1 tbsp low-sodium soy sauce
1 tbsp PB2 powdered peanut butter*
Saute vegetables until tender. Add Entree and water chestnuts to vegetables and cook until warm. Stir in soy sauce and PB2. Spoon into iceberg lettuce leaves and roll.
Calories: 350 Servings: 1
*We now carry PB2, the delicious low-calorie flavoring that’s “In the Box” for Phase 1 and Phase 2. Come in and pick up a jar to transform your shakes (and entrees!) into peanut butter bliss.
Looking for Phase 2 Gift Idea?
Look no further than HMR’s Serving You Well cookbook. With over 200 favorite fruit and vegetable recipes submitted by HMR patients and staff across the country, it’s a great source of quick and nutritious low –cal inspiration. With servings and calories calculated for each recipe, it’s easy to plan out new and delicious ways to increase your servings for the week. Stop by the front desk and pick up your copy today.
This feature of the newsletter highlights some of the outrageous calorie examples confronting us today. Although The Gap makes weight and health management more challenging, the support of the HMR Program can help you to achieve your goals in the face of these obstacles.According to recent research in the Journal of the American Medical Association, calorie counts in chain restaurants are often inaccurate. When 269 dishes from 42 popular chain restaurants were put through a nutritional evaluation, more than half of them had inaccurate calories. In fact, one menu listed a chips and salsa dish at 430 calories, when in fact, it had more than 1,000!
This is yet another great reason to use calorie-controlled meal replacements. At least with HMR Shakes and Entrees, you’ll always know how many calories you’re really eating!
October is National Breast Cancer Awareness Month
Many people may be surprised to know that obesity and physical inactivity may account for 25 to 30 percent of several major cancers, including breast cancer. For example, a woman with a BMI of 30 (5’5” and 180 lbs) has about double the risk of postmenopausal breast cancer, the most common form of breast cancer.
Where weight is carried on the body may also affect breast cancer risk. Fat carried in the abdominal area is considered metabolically more active, and may be linked to increased breast cancer risk, as well as an increased risk for cardiovascular disease and diabetes.
The good news is if you’re currently overweight or obese, one of the best ways to reduce your cancer risk is to lose weight, and/or prevent additional weight gain. Even a modest weight loss of only 5 to 10 percent of total weight can provide significant health benefits.
For more information on what you can do to reduce your risk, click here. If you’d like additional support to lose weight while learning healthier lifestyle strategies which could reduce your cancer risk, call the weight-loss experts at Weight Management, Inc. at (518) 897-2455
Halloween unofficially marks the beginning of the holiday eating season. And for anyone trying to watch their weight, the scariest part of Halloween is not the things that go bump in the night but the bowls and bags of Halloween candy. This candy is almost exclusively sugar and other empty calories, and the truth is that most of us don’t exercise enough to warrant all those extra calories.
Those cute little fun-size candy bars seem harmless -- and they are, if you can limit your consumption. But that's easier said than done. Just one snack-sized chocolate bar a day can lead to more than 1lb of weight gain in a month, and of course, how many of us have just one?
When your cupboards are loaded with candy and the kids come home with bags full of even more treats, it's hard to resist. Many people try to lessen the temptation at home by bringing their extra candy into work, thus setting a high-calorie trap for their co-workers as well.
Instead find treats that are not so tempting, or candy you don’t even like to give to those trick or treaters. Or even better yet, keep yourself full on nutritious low calorie food like fruits, vegetables, and/or HMR shakes, cereal and entrees. Just one shake a day instead of handfuls of candy can offset pounds of weight gain this holiday eating season.
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