Welcome to our first ever newsletter! Located in Saranac Lake, Weight Management New York, a HMR program, is a recently established weight loss
business supporting Adirondack Medical Center Comprehensive Weight Management Program. We are pleased to offer our services to the Tri-Lakes community of New York. Get the Support and Tools You Need to Turn Your Resolutions into Reality
In 2008, we have more ways than ever to help you achieve your weight –loss goals. We offer a full range of diet options in flexible formats to meet every day dieter’s needs – weather you want to lose 10 pounds or more than 200 pounds. You can rely on us any time of year for the structure, personal support, and results that you’re looking for.
- In Clinic Classes – high structured, easy to follow, filling diet and nutritionally complete
- Maintenance – Group support to get healthy behaviors back into your routine
- At Home Diet Kits – everything you need for at-home
Sandy Gothard, RN, MSN, CNOR
Program Director
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.When looking for a quick, lower-calorie lunch on the go, you may think that a “wrap” is a good choice. However, you should know that there are many wraps in The Gap! Consider:
- Even a seemingly innocent Turkey Fresco Wrap at Whole Foods weighs in at 740 calories and 32 grams of fat.
- Au Bon Pain’s Southwest Tuna Wrap has 760 calories and 42 grams of fat.
- A Chicken Caesar Wrap at a national chain is 1244 calories, with 60 grams of fat…and the “only” ingredients are lettuce, chicken, and Caesar dressing in a spinach tortilla!
The ingredients which tend to add the most fat and calories are oil and mayonnaise-based dressings, cheese, and meats, which can add up to a lot of calories and not a lot of volume.
Want to Build Stronger Bones? Head for the Produce Section!
Yet one more compelling reason to eat more fruits and vegetables…new research suggests that eating more produce can increase bone mineral content. A recent study in the American Journal of Clinical Nutrition found that female seniors and adolescents of both sexes bolstered their bone strength by doubling their produce intake. Fruits and vegetables not only help the body hold onto calcium, they supply many other nutrients which support bone health including potassium, folate, and vitamins K and C. Arugula and other greens supply particularly high concentrations of bone-healthy nutrients. Another study showed that onions also contain compounds that significantly inhibit the loss of bone minerals, including calcium.
Building For Your Future
The New Year is a great time to consider adding strength training to your fitness routine. In the short-term, it increases muscle strength, and improves balance and coordination for everyday activities such as lifting and carrying, recreational activities, and sports. For the long-term, it improves muscle strength, decreases your risk of injury, increases metabolism, improves posture, and overall helps you maintain a healthy, active lifestyle well into your golden years.
For the best results, focus on the four major muscle groups of the body: arms, legs, abdominals, and back muscles. There are lots of books and magazines available giving step by step instruction for both the novice and seasoned exerciser. Or, consider consulting a fitness trainer at your local gym to put you on a program customized for your needs. And as always, consult your physician before starting any new exercise regimen.
½ bag frozen kale (or collard greens)
HMR pasta entrée (Chicken Pasta Parmesan, Lasagna with Meat Sauce, or Cheese and Basil Ravioli)
Can of fire roasted tomatoes (or regular diced tomatoes)
Onion and garlic powder to taste
Heat the kale in the microwave for 4 minutes. Heat up a can of roasted red tomatoes. Heat entrée for 1 minute. Combine with vegetables and add seasonings. Enjoy!
Calories: approximately 300
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