Eating More and Weighing… Less?

I have always been a “high-volume” eater, meaning I need to eat a lot of food to feel full and satisfied. I figured that eating less was my only hope for losing weight. After many failed attempts to cut back on food, I finally came to terms with the fact that I would always be a high-volume eater. Here are a few strategies that I now do every day…   Read Full Post

tags: Weight-Loss, HMR, planning, strategies
category: how to

5 Steps to Create a Personalized Plan for Long-Term Success

When you join an HMR program, one of the first things you will learn is how to keep records. A commitment to record keeping will serve you long after you lose the weight. Your records are your personalized plan for long-term success. When you keep great records, you’ll never have to guess about weight loss again! Here’s how to do it… Read Full Post

tags: Weight-Loss, HMR, planning, strategies
category: how to

Make a Shake, Make it Great: Use Diet Soda or Sugar-free Flavored Water

HMR makes 2 basic flavors of shakes: vanilla and chocolate (the Chicken Soup and Multigrain Hot Cereal also count as shakes, but we’ll talk about them in another blog). While most people think the vanilla and chocolate shakes taste really good on their own, at some point they might want, well, something else. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes

Common Phase 1 Challenges: Family Pizza Night

“I just started the diet and my family is sitting down for Friday night pizza – it’s killing me. I can’t imagine life without a slice of pizza. How do people deal with this ongoing issue of not having your favorite foods anymore?” Let’s take a look at what you can do to move beyond difficult situations like this one and stay “in the box.” Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, strategies
category: how to

The Social Network for Health

If you have made the decision to lose weight, get healthy, and change your lifestyle by joining the HMR program, one of the most important things you can do to be successful is build a supportive community. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies
category: motivation

5 Healthy Foods to Stash in Your Desk at Work (or Anywhere Else)

Does this sound familiar? You wake up late and don’t have time to prepare a lunch before bolting out the door. Or, more frustrating, you make a healthy, low-calorie lunch the night before and forget it at home. Here are 5 essentials to keep in your desk at work so you'll always have a healthy lunch on hand. As a bonus, you may save some calories and money as well. Read Full Post

tags: Weight-Loss, HMR, planning, strategies
category: food & recipes

Top 5 from the Trenches – Late-Night Snacking Edition

Have you ever had the late-night munchies? Maybe you turned on the TV and found yourself bombarded with commercials for pizza, beer, and other high-calorie foods. It’s easy to want to eat at night, even if it’s simply out of habit rather than hunger, right? Here are some strategies to beat the late-night munchies blues… Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, strategies
category: how to

Common Phase 1 Challenges: I’m Too Full to Finish All My Shakes/Entrees/Vegetables-Fruits

I saw this request for support recently on the HMRdiet Forum: “I am a newbie to the Healthy Solutions diet and was wondering if anyone ever has trouble meeting the min food requirements? I often find myself full but still need to get in more MRs and VF. I shouldn't complain - this is the first diet I've ever been on in which I NEVER get hungry. Yet I wonder if I should still eat even when I'm not hungry.” Read Full Post

tags: Weight-Loss, HMR, Recipes, planning, strategies, nutrition
category: food & recipes

On the Road Again: Top Tips for Healthy Travels

Here at HMR, we just got back from our annual trainings in CA and FL. Overall, it’s a great time, but with so much that gets packed into these days, it can be easy to let my healthy routines fall to the wayside and go with the not-so-healthy flow when I’m away from home. But even with a busy schedule, it IS possible to take care of your health when travelling. Read Full Post

tags: HMR, motivation, exercise, planning, strategies, travel
category: how to

How Asking “How?” Can Help You Succeed

Achieving long-term success with our weight and health requires making a lot of changes. There are real challenges to our success out there. But often our biggest obstacle to success is the way we think about ourselves, the way we pose our questions and the answers we accept. Read Full Post

tags: Weight-Loss, HMR, motivation
category: how to

The Secret Life of a Five-Bean Entrée

All HMR entrees lead a secret life, and the Five-Bean entrée is no exception. Here’s the secret: they also make great soups. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes

Time to Rewrite Your Weight-Loss Story

Every dieter has a weight loss story – the time you tried the grapefruit diet, or the South Beach diet, or even your last go on HMR. But here’s the truth - if you are working on your weight and health again, and you want a happy (and healthy) ending, you have to rewrite your weight loss story. Read Full Post

tags: Weight-Loss, HMR, motivation, mood
category: motivation

The Importance of Good Hydration All Year Long

Most of us know it’s important to stay hydrated, but what may be surprising is that our fluid needs in the winter can often be the same as at the peak of summer, when heat and humidity are excessive. Our internal regulation of fluids is managed by thirst, but dehydration can trick us into making poor decisions. Read Full Post

tags: Weight-Loss, exercise, strategies, nutrition
category: how to

Un-learning Theory

The other night my daughter was lamenting the fact that I had to teach a class on a night I normally would be home. I explained to her in terms that a 6-year-old would understand that “Mommy needs to go teach grown-ups how to eat veggies and fruits.” My daughter laughed at the idea that adults would need to be taught something like that. Read Full Post

tags: Weight-Loss, HMR, motivation, kids, mommy blog
category: motivation

Simply Decadent Parfait

Put on your ball gown or tuxedo, because you just may feel the need to get dressed up to enjoy this fancy dessert… Read Full Post

tags: HMR, Recipes
category: food & recipes

6 Quick Tips to Quiet the Hungry Horrors

Have you reached your goal weight only to discover you cannot seem to control the urge to eat everything in sight? Do you feel like you are fighting with yourself over wanting high-fat, high-calorie junk foods? Here are some things you can do right away, when that out-of-control feeling around food starts to happen… Read Full Post

tags: Weight-Loss, HMR, strategies
category: how to

Your HEART is in Your Hands!

The American Heart Association’s Go Red For Women campaign raises awareness of heart disease in women and encourages them to make healthy lifestyle changes. This message is close to the “heart” of HMR. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, mood, nutrition
category: motivation

The Company We Keep

A recent experience with my close group of friends had me reflecting on the importance of having healthy role models in our lives, to inspire us and to support us in living healthy. Read Full Post

tags: motivation, exercise
category: motivation

Strawberries: Heart-Shaped Fruit of Queens

Strawberries – delicious, delightful fruit that usually make an appearance around Valentine’s Day. Besides the fact that they are lovely to look at and sweet to eat, strawberries pack a nutritional punch. Here are our top ten ways to enjoy this treat… Read Full Post

tags: Recipes, holidays
category: food & recipes

Girl about Town: Hot Drinks for Cold Days

All summer long, when it’s too hot to cook or I just want something cold and refreshing, I’ll happily blend up a fruit smoothie or make a shake with a no-calorie add-in. However, in these colder months, I haven’t been as excited to have an icy cold beverage… Enter hot drinks. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, mood, strategies
category: food & recipes

Tell Your Honey to Take a Hike!

So many holidays and celebrations are centered around food. It doesn’t have to be that way! Read Full Post

tags: motivation, planning, strategies, holidays
category: motivation

The Super Bowl: Who’s Going to Win?

Super Bowl is arguably the biggest football event of the year. To have a successful weight management day, take a look at some of these delicious recipes. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, holidays
category: food & recipes

On the Road: How to Take Your Exercise with You

Traveling for business or leaving home on vacation does not mean that you have to leave your exercise habits behind. Here are some of my strategies for fitting in exercise when I’m traveling. Read Full Post

tags: Weight-Loss, exercise, planning, strategies, travel
category: how to

Just Like Mom Used to Make

There’s nothin’ like my mom’s oatmeal. When I was a kid my mom would send my brother, sister and me off to school with a warm bowl of oats that was to die for. Even now, I get all warm and fuzzy inside when I think back to that delicious bowlful of love. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box
category: food & recipes

Turkey Chili with Beans: Three Ways

There are few foods that say ‘America’ as much as chili and many areas lay claim to being its birthplace. Having thoroughly researched this I can definitely state that chili was first created in Texas. Or Spain. Or California. Or the Canary Islands, or Arizona, or Arkansas, or New Mexico, or South America. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box
category: food & recipes

Misleading Labels: How ‘Zero’ Calorie Foods Contain Hidden Calories

We were having green beans and mushrooms with dinner the other night – one of my favorites. As usual, we had the no-calorie spray butter on the table and I noticed it was getting a little low. Funny, we had just bought a new bottle last week. Oh well, it has zero calories right? Read Full Post

tags: Weight-Loss, in the box, nutrition
category: how to

You + Exercise = Better Mood/Better Brain

At hundreds of HMR trainings and seminars over the years, I have asked this same question: "Raise your hand if you feel better after you exercise..." and the inevitable sea of hands go up - every person, every time. Even those who, you find out later, hardly ever exercise or haven't for a very long time. Their hands go up too. Why is that? Read Full Post

tags: motivation, exercise, mood
category: motivation

Dynamic Entree Duos

Many HMR foods go together just as well as some of your old favorites. Let’s take a look at some entree + entree combinations that have become HMR classics. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes

The DVR is my Secret Weapon

While working on my health over the past 25 years, I’ve discovered that if I want to sustain a high level of physical activity, I need to have a variety of strategies to do it. I’ve also learned that I need a “go-to” activity that I can count on, no matter what. Read Full Post

tags: Weight-Loss, motivation, exercise, mood, strategies
category: motivation

The Rehabilitation of Brussels Sprouts

If ever a vegetable needed a public relations makeover, it would be the Brussels sprout. Just do a quick online search for Brussels sprout and you see comments such as “Tastes like punishment!” and “Soft, mushy and yucky – no thanks!” So, let’s blow up traditional ways of cooking them. Instead of boiling, let’s try something new – like roasting. Read Full Post

tags: Weight-Loss, Recipes
category: food & recipes

So You Made a New Year’s Resolution to Lose Weight. Now What?

Now that January 1st is behind us, many people like to get a fresh start and make New Year’s resolutions. Coming off of the holidays with all the high-calorie holiday “treats” that cause weight gain, the resolution to lose weight is a popular one. Here are some tried-and-true strategies anyone can do to lose weight and keep it off. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, planning, strategies, holidays
category: motivation, how to

The Can Man: Adding Volume to my HMR Entrees

My 27 years with HMR have been an exciting ride, and I have seen a lot of changes to the program. One big addition that I remember vividly was the introduction of the HMR Entrees. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes, how to

Suffering from Holiday Diet Fatigue? Pump up the Volume!

This might be a good time to take a step back and review what’s been happening the past few weeks. So far, you’ve survived Halloween, Thanksgiving, holiday parties, Hanukkah (for some), and Christmas (for others). But, we’re not quite done yet. New Year's Eve is coming fast. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, mood, strategies, nutrition, holidays
category: food & recipes, motivation, how to

Souper Entree!

You can’t keep a recipe this good a secret! It’s warm, savory, and has a bit of a crunch to it. I like it enough to eat it several times a week. I’m talking about the HMR Savory Chicken. We all have our favorites, and this, for me, doesn’t even make my top 5. However, I L-O-V-E it when it’s prepared like this… Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box
category: food & recipes

Holiday Gatherings: A Survival Guide

Holiday gatherings can be high-calorie minefields, but they don’t necessarily have to result in weight gain. By using our planning skills, keeping records, and implementing “More is Better” even on a day when we plan to eat "out of the box," we can protect the weight loss we have worked so hard for. Here’s how… Read Full Post

tags: HMR, motivation, planning, strategies, holidays
category: motivation, how to

Sneaking in Physical Activity during the Busiest Time of the Year

No matter how busy I am all year long, December is even busier. Along with work, family, and maintaining a household, there’s all of the prep and activities for the holidays. Yikes! So, what’s an overly busy person to do? Short bouts! Read Full Post

tags: Weight-Loss, motivation, exercise, planning, mood, strategies, holidays
category: how to

This Holiday Season Make a Commitment to Yourself!

Waiting for the “right time” to join a weight-loss program could be a clever way to put off doing what needs to be done - making a commitment to your health. Now may actually be the perfect time to put yourself first! Here are some reasons why… Read Full Post

tags: Weight-Loss, HMR, motivation, holidays
category: motivation

Benefits of Weight Loss that Your Doctor Won’t Tell You

There are so many other positive side effects of weight loss you can actually feel almost immediately. Some of these are due to losing weight, some of these are due to the additional exercise you’re doing, and most of them are due to both. So, with that in mind, here are some of the benefits of weight loss that your doctor may not tell you about. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, mood
category: motivation

Do You Prancercise?

At HMR, we believe that simply “moving your body through space” equals exercise – no special equipment or classes necessary! However, I can’t help but laugh sometimes at the extremes that some people will go to in the name of exercise! Read Full Post

tags: Weight-Loss, motivation, exercise, strategies
category: motivation

Have a BLAST the Day after Thanksgiving

Congratulations. You made it through the holiday. The guests have gone home, or you are packing your family up and heading out yourself. You breathe a sigh of relief. But don’t sound the “all clear” just yet. Pick a focus area for the day after and BLAST it! You will refocus your efforts, protect your diet, and give yourself an opportunity to try something new! Read Full Post

tags: Weight-Loss, HMR, motivation, planning, strategies, holidays
category: motivation, how to

Healthy Hanukkah Helpings

Unlike other Jewish holidays, such as Rosh Hashana, where apples and honey are the most recognized food of the holiday or Passover, where bitter herbs, eggs and harroset play a prominent role on the plate – Hanukkah is all about The Gap. Here are some Decision-Free and Healthy Solutions/Phase 2 ideas for a low-cal, healthy Hanukkah celebration. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, planning, holidays
category: food & recipes, motivation, how to

The Phase 1 Thanksgiving Challenge

Most people know that breaking a diet, even one time, can drastically reduce weight loss… So, here’s HMR’s challenge to everyone in Phase 1: Stay “in the box” 100% over the long Thanksgiving weekend. Let’s take a look at how you might do that without feeling like you’re depriving yourself. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, in the box, planning, strategies, holidays
category: food & recipes, motivation, how to

Cold Weather Weight Loss: Heating Things up with Entrees

Now that the holidays are here, it’s actually a great time to revitalize your weight management plan. Yes, now! One of the most successful ways to navigate the challenges presented during this busy time of year is by planning ahead with ready to go meals for the whole family. Get out your planner. We’re going to heat things up with HMR Entrees. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, strategies, holidays
category: food & recipes

Top 5 Ways to Stick to Your Holiday Diet Plan

If your intention is to stick with your diet this holiday season, the best thing to do is plan ahead. Many of us find it hard to disappoint family and friends, even if it means putting our diets in jeopardy. Here are the top five ways to stick to your holiday diet plan… Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, strategies, holidays
category: how to

Cold Weather Weight Loss: Heating Things up with Shakes

HMR shakes are a dieter’s dream because they taste so darn good! But a frozen breakfast can start to feel like punishment when the kitchen floor is cold beneath your feet and there’s whisper of frost on the windows. Did you know that your dreamy HMR shakes taste just as delicious – maybe even better – when you heat them up? Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, strategies
category: food & recipes

Working with a “Coach” to Improve PA

Recently, I recognized that I was “going through the motions” when it came to my PA. While I was tracking it and doing it, I wasn’t excited about it or getting stronger or faster. So, in a quest to improve my speed and strength, I decided to look for ways to work with a “coach” in addition to working with my health educator. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: how to

The Great Pumpkin

This is the season of great orange orbs. Otherwise known as winter squash, pumpkins are a fruit in the gourd family. Pumpkin makes its way into all kinds of sweet seasonal treats from pies to cookies to breads - but creative use of pumpkin can be a boon to your healthy lifestyle, not a diet buster. Read Full Post

tags: Recipes, holidays
category: food & recipes

Be Different this Holiday Season, and Get a Different Result

October 31 marks the official start to National Eating Season, a nine week all-you-can-eat feast which usually ends with regret and resolution on New Year’s Day. The “start my diet tomorrow” mentality is in full swing through the holidays but the truth is that most people never lose the pounds they gain during this time each year. Read Full Post

tags: planning, strategies, kids, holidays
category: how to

The Weekday Dieter

As I started my diet, I knew that I had to reduce my calories and increase my physical activity. During the week, I went to the gym every morning. At meals and at snacks, I tried to make healthy choices. And by the time the weekend was approaching, I usually felt like I deserved a little break from my hard work during the week. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Crazy for Caramel Apple

I love apples and I love caramel. And when they get together they are a match made in…my kitchen! Like many of my favorite seasonal treats, a healthy, diet-friendly substitute can be a perfect strategy for enjoying festive flavors without breaking my diet. So next time you get a craving for a caramel apple, try one of these recipes instead. Read Full Post

tags: Weight-Loss, Recipes, in the box, holidays
category: food & recipes

The Road to Miss Massachusetts

Growing up, I never had to worry about my weight. I was a three-sport athlete and dancer, I did karate and Girl Scouts – basically anything that I could sign up for, I HAD to join. I was constantly on the go and very rarely had a “sit-down” dinner with my family. As a result, I ate a lot of fast food and developed terrible eating habits. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

This Fall, RESTART Your Weight Loss

You know you have to do it when the jeans that fit you back in May don't fit now. With the change of seasons, maybe it’s also time to RESTART and get serious about getting your healthy lifestyle back on track. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, strategies
category: how to

Dips Without Chips

The problem with most traditional dips is two-fold. First, they are served with chips. In nutritional parlance, chips are basically a crunchy vehicle for salt and grease. Hey, I guess someone had to say it. The second problem is the dip itself. Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, motivation, in the box, mood, strategies
category: food & recipes

How Our Home Environment Can Make Us or Break Us

The culture we live in today IS NOT supportive of weight management—calories in our most popular foods are so high that even 5 minutes spent in an unsupportive environment can undo a weeks’ worth of clean eating. Because of all this, it’s up to US to create supportive and “safe” food environments that allow us to stay in control of our weight AND health. Read Full Post

tags: HMR, planning, strategies, kids, mommy blog
category: how to

Top 5 from the Trenches: Fall Favorites

In class this week, we explored some of the seasonal foods that we can look forward to in the months to come. And whether you live here in Boston, or out on the west coast, hopefully you can appreciate some of these fall favorites as well… Read Full Post

tags: Weight-Loss, HMR, Recipes
category: food & recipes

Empty Nest – Empty Fridge!

After signing the lease for the last of the kids to move into their own apartment (and the college years almost wrapped up too!), I’ve hit what is fondly known as the “empty nest” stage! Can anyone else relate? Is it what you expected? What I don’t think I could have ever expected is that it would change my routine around meals. Read Full Post

tags: HMR, Diet Tools, motivation, mood, strategies, kids, mommy blog
category: how to

Potatoes Debunked

Among common diet myths, the idea that potatoes cause weight gain is prevalent. Nothing could be farther from the truth! Adding potatoes to your healthy lifestyle plan is one of the most inexpensive ways to diversify your menu. And with their skins on, potatoes are a good source of dietary fiber, vitamins and minerals. Read Full Post

tags: Weight-Loss, Recipes, nutrition
category: food & recipes

The Health Outlook for 20-Somethings

One of my favorite high school coaches used to teach me about living a healthy, long life in one of the most successful ways—role modeling! He was the only coach I had that reminded me daily to stay active. My coach believed very strongly in physical activity as a mode to improve one’s health and prevent diseases. Read Full Post

tags: HMR, motivation, exercise
category: motivation

Make a Shake, Make it Great: Use Spices, Coffee and Cocoa

Originally published October 24, 2011, this blog was part of an early series on add-ins to jazz up your HMR Shakes. We thought it was worth sharing again, in case you missed it the first time... Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes

Nice Arms Lady

Although my fitness goals have been different over the years, I realize that I always need to be asking myself if what I am doing is really helping me accomplish my weight and fitness goals? Am I bringing my “A-game” or am I bringing my “C+ game” and expecting an “A” anyways? Read Full Post

tags: Weight-Loss, motivation, exercise
category: how to

Lettuce Play with Our Food

Were you ever told not to play with your food? Well, I give you permission to play with your food. I don’t mean sling your Chicken Pasta Parmesan across the room, or finger paint with 70 Plus pudding. No, I’m talking about playing around with HMR Shakes and Entrees to create fun, new recipes that you can really get excited about! Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

A Conversation with Jason

Jason Asciola has lost 164 lbs. in the HMR Program in Auburndale, MA. He is now in Phase 2 – still losing some weight and working on maintaining his weight loss.   Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, mood, strategies
category: motivation

Top 5 from the Trenches: Beating the End-of-Summer Blues

You know how the end of summer goes right? One last beach weekend, one last trip to the ice cream or fudge store. Get in one more BBQ before the weather turns cold again. Many of us really struggle during this time of the year... Read Full Post

tags: Weight-Loss, motivation, planning, strategies
category: how to

Picnic Beans

My parents were consummate party throwers. Nothing wild, mind you, but they were either hosting or attending get-togethers sometimes 2-3 times a month. Backyard cookouts, company picnics, church pot lucks, beach parties, kids’ birthdays and just plain old ‘hey, lets have a party’ were occasions to get everyone together and ‘bring a covered dish.’ Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

On the Road… and on the Decision-Free Diet

My frequent flier miles say it all: 1.5 million miles. That’s A LOT of travel AND a lot of opportunities to get into trouble with my diet. Over the years, I have been in different phases of dieting while being on the road. Read Full Post

tags: Weight-Loss, HMR, in the box, planning, strategies, travel
category: how to

Labor Day Reboot – HMR-Style

Ahh, Labor Day. End of summer, back to school, one last picnic or BBQ, anticipation of leaves turning colors… a long weekend of eating in The Gap. Wait, hold on a minute… scratch that last one because it just doesn’t have to go down like that this year! Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, holidays
category: food & recipes

Teach Your Children Well

Think of the good example you set for your family by eating more fruits and vegetables, using low-calorie meal replacements and exercising routinely. If your kids are younger and you’re wondering if they even notice… well, I’d like to give you confidence that they do. Here is an example that convinced me. Read Full Post

tags: motivation, kids, mommy blog, nutrition
category: motivation

More is More! Pump up the Volume for Better Weight Management.

Whip it! Blend it! Soup it! Add more fruits and veggies! Get out the blender or Cuisinart and pump up the volume! Here’s the skinny on why eating more will help you lose more weight. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes

Girl About Town: The Lost Weekend

We all know how it is. Friday comes (TGIF!) and a whirlwind of freeform activity ensues: dinners with friends, birthday parties, watching “the game,” Brunch (with a capital B), not to mention all-day affairs like weddings, family parties, etc. These types of weekend activities tend to involve lots of eating (and drinking) and not so much exercise… Read Full Post

tags: Weight-Loss, Diet Tools, motivation, planning, mood, strategies
category: how to

To Snack or Not To Snack?

How many times have you heard the advice that it is better to eat smaller meals throughout the day instead of 3 meals a day? Eating more frequent meals has been said to help “speed up your metabolism,” decrease your appetite, or increase your energy level. Is this just another diet myth or is there any truth to it? Read Full Post

tags: Weight-Loss, Diet Tools, motivation, nutrition
category: motivation

Pesto Change-o

One of America’s favorite sauces for pasta is pesto. Unfortunately, traditional pesto runs anywhere from 850 to 1,200 calories a cup, or about 65 calories for a single tablespoon. Let’s see if we can put pesto on a diet, perhaps even lowering the calories to “in the box” levels while maintaining its flavor. Read Full Post

tags: Weight-Loss, Recipes
category: food & recipes

Losing the Next Ten

So, you’re on a roll with your weight-loss program. You have met your goal to lose the first ten (or 20 or 40) pounds. Congratulations! Now you’re cruising along for the next ten. Your plan is to keep doing exactly what you’ve been doing and not change a thing, right? Well, yes... and no. Read Full Post

tags: Weight-Loss, HMR, Recipes, motivation, exercise, in the box, planning, strategies
category: how to

Dinner Party Dilemma

I had dinner guests coming and my husband and I were doing the Healthy Solutions® Diet—yikes! Not wanting to break our dieting momentum I had to think of something we could all eat. By the way, I’m kind of known for my good eats with these particular friends, so the pressure was on to produce a meal that was “in the box” as well as gourmet enough to serve to guests. Read Full Post

tags: Weight-Loss, Recipes, in the box, holidays
category: food & recipes

The 4 O’clock Shake

When is the toughest time of the day to resist higher calorie foods? Whenever I ask this question, people always seem to know which time of the day is the most challenging for them. Read Full Post

tags: Weight-Loss, planning, strategies
category: how to

Researchers Have Discovered the “Fountain of Youth!”

Many researchers have called this lifestyle behavior the “magic pill” or the “fountain of youth.” Best of all, the effects are positive for everyone and it’s free. Do you know what it is? Read Full Post

tags: HMR, motivation, exercise, mood
category: motivation

Cool Shakes in the Summertime

As the days have grown hotter it seems like almost everyone is walking out of coffee shops with a huge iced drink. But those drinks can have lots of calories. Better yet, you can cool off and enjoy an “in the box” treat. Let’s take a look at three examples. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box
category: food & recipes

Talking Calories with the Kids

Trying to teach about good nutrition while not obsessing about weight and body image has been paramount for us in raising our children. We want them to be knowledgeable without being caught up with every little detail. Read Full Post

tags: HMR, motivation, kids, mommy blog, nutrition
category: motivation

Common Phase 1 Challenges: The Shakes Can Be Too Sweet

Adding variety to your shakes by using add-ins is important. Because, what tastes really great this week might seem mundane next week. But, what do you do when the add-ins you use make the shakes too sweet for your taste? Let’s take a look at some non-sweetened options for variety… Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, strategies
category: food & recipes

Can You Reset Your Metabolism?

There are many myths in the area of weight management but perhaps none as daunting as the “set-point”. According to this theory, each person has a set, pre-determined weight and body fat to which his or her body naturally gravitates. Essentially, this theory says that your metabolism adjusts itself to maintain a weight at which it is comfortable. Read Full Post

tags: Weight-Loss, motivation, exercise
category: motivation

Girl About Town: Drinks After Work?

  Hello friends! If you’re like me, you’ve always got something going on – work events, hanging out with friends, family gatherings… the list goes on and on. So fitting in time to exercise, when I’ve got a jam-packed day of LIFE, or trying to manage my food calories when I’m going to the 3rd birthday pa... Read Full Post

tags: motivation, planning, mood, strategies
category: how to

The First Step Really is the Hardest

It was 5:20 a.m. and I just didn't want to exercise. Period. And it wasn't the kind of not wanting where the exercise was a simple annoyance or just another necessary evil. No, the idea of getting on the elliptical this one morning just seemed un-confront-able - even though the stupid machine (!) is right in my basement. Read Full Post

tags: motivation, exercise
category: how to

Top 5 from the Trenches: PA Strategies for a Busy Day

When you are ridiculously busy, perhaps going from appointment to appointment or running around with the kids all day, it can feel completely overwhelming to think about exercising, on top of everything else. But, those days can actually be the most important ones to fit some exercise in… Read Full Post

tags: Weight-Loss, HMR, exercise, strategies, mommy blog
category: how to

Have a Star Spangled (and low calorie) 4th of July

I was talking to some friends the other day about their July 4th plans, and I noticed a theme: their plans were centered on food. And high-calorie food at that. Now, there is nothing wrong with celebrating with food – the key is to find ways to celebrate without having a weight-gain day. Let’s take a look at how to make that happen. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, strategies, holidays
category: food & recipes

Kale in a Fruit Smoothie? Yes, Please!

As summer approaches, I see a change in the foods I crave. I find myself wanting more fresh greens, and less “stick to your ribs” comfort food. I also crave more shakes, or more precisely, fruit smoothies. Well, I have a recipe that satisfies my yearning for the green stuff and the fruity drinks I love… Read Full Post

tags: Weight-Loss, HMR, Recipes, strategies
category: food & recipes

It’s the HMR Trivia Quiz!

 We’ve put together 15 questions about the HMR Program. How many can you get right? Read Full Post

tags: HMR
category: motivation

No Longer Black and White!

I am a person who sees things as black and white, and that attitude carries over into my diet. Being regimented like this was very helpful while I was dieting in Phase 1. The problem came when I had reached my goal and no longer had to officially diet. I was either “eating healthy” or “eating whatever I wanted.” Read Full Post

tags: Weight-Loss, motivation, mood, strategies
category: how to

Make a Shake, Make it Great: Use Sugar-free Syrups

In the first ‘Make a Shake, Make it Great’ blog we discussed using diet soda and sugar-free flavored water. The next stop in this series is using sugar-free syrups in your shakes. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

Common Phase 1 Challenges: The Road Trip

Whether you are traveling somewhere for a few hours or several days, being on the road can present special challenges for those in Phase 1. With a little planning though, you can survive a road trip and stay “In the Box.” Here’s how… Read Full Post

tags: Weight-Loss, HMR, in the box, planning, strategies, holidays
category: how to

Finding My Path to Good Health

I was always delaying the start of my diet. “Monday is the best day to start.” “After the holiday is the best time to start.” “The first day of the month is the ideal day to start.” It was a never-ending cycle. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

HMR’s Demo-licious Derby

Right now, people across the country are participating in HMR's Annual Triple Imperative (TI) Challenge. And here in the Corporate Office, HMR staffers are taking turns serving up healthy recipes to our office mates. Let’s take a look at what the creative (and competitive) minds here at HMR have come up with… Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box
category: food & recipes

What Do You Do When Plans Are Up in the Air, but You Are In the Box?!

How many of us can say that we’re prepared 100% of the time? Not me, that’s for sure! But there are some things you can do to make sure your environments are set up to give you the best chance of meeting your minimums and staying “In the Box.” Check out these ideas to see what you can do to prepare for the unexpected. Read Full Post

tags: Weight-Loss, HMR, in the box, planning, strategies
category: how to

Shake Up the Afternoon to Stay Full and Satisfied

Every day around 3:30 p.m., I find myself craving something sweet that is also healthy and filling. Having a shake gets me through to 5:00 when I leave work and carries me to dinner time. Here are some of my tried and true favorites… Read Full Post

tags: Weight-Loss, HMR, Recipes, strategies
category: food & recipes

Oh Hey! I Just Ran My First 5k!

Last weekend, I ran my first 5k – and it was SO MUCH FUN! Running has been something I’ve been trying to turn into a regular thing for a long time, but until recently, it just never stuck. Here’s what I did to keep on keeping on… Read Full Post

tags: HMR, motivation, exercise
category: how to

BBQ Survival Guide: Cookouts with a Healthy Kick

Memorial Day has become synonymous with the official kick-off of summer. And over this long weekend, almost everyone is having a backyard barbeque. The good news is that you can host or attend a summer BBQ with friends and family that can be delicious AND healthy. Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, strategies, holidays
category: food & recipes

Eat More 1s, 2s, and 3s To Keep Calories Low and Health High

Eating more 1s–3s lets you eat more food for fewer calories, making it easier to lose or maintain weight. And there are other health benefits to eating more 1s–3s. Look at some of the recent research that supports the many and varied health benefits of vegetables and fruits. Read Full Post

tags: Weight-Loss, HMR, motivation, strategies
category: motivation

Top 5 from the Trenches: High Volume Fruit and Veggies

Hello from the clinic trenches! Dieters in my classes tell me all the time they need to find foods that are easy to grab, high in volume, convenient and delicious. What is the answer? Fruits and vegetables! Recently, I polled my classes and here are the top 5 strategies for getting high volume with veggies and fruits. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

Weight Loss Slowing Down? Watch Out For Those BLTs (Bites, Licks, and Tastes)

In spite of everyone’s best efforts, sometimes eating off the diet happens. Sometimes it’s a full meal. More often, its tiny bites, licks, and tastes that, while they may feel inconsequential, can really add up and slow weight loss down. Read Full Post

tags: Weight-Loss, HMR, in the box, strategies
category: motivation

Top 5 from the Trenches: Environmental Control

There are a lot of things you can’t control in life: taxes, your children (at least mine!), who wins the World Series…etc. But the good news is that when it comes to dieting and your health, you have more control than you think! Here at HMR, we call it ENVIRONMENTAL CONTROL, or “EC” for short. Read Full Post

by jennyb on 04/29/13  

tags: Weight-Loss, HMR, planning, strategies
category: how to

The Amazing Disappearing Appetizer

In all my years of attending parties and potlucks where everyone brings a dish to share, I’ve never seen anything disappear as fast as my Stuffed Baby Bellas. And these beauties are not only delicious, they are easy to make and look so appetizing. Here’s how to make Stuffed Baby Bellas… Read Full Post

tags: HMR, Recipes, in the box
category: food & recipes

Introducing the 2013 HMR Triple Imperative Challenge

The days are getting longer… the weather’s getting warmer… the birds are singing. Looks like it’s that time of year again for… The HMR Triple Imperative® (TI) Challenge! If you already participate in a Phase 2 class, you’re probably already hearing about the Challenge. If not, read on for some background and to learn how you can get involved. Read Full Post

tags: HMR, motivation, planning, strategies
category: motivation, how to

Going Nuts for PB2

What is PB2? It’s made from, well, peanuts. Specifically, it’s made from roasted peanuts that have been 85% defatted and ground into a powder. It comes in two varieties, plain and with chocolate (pure genius!). Read Full Post

tags: Recipes
category: food & recipes

I Eat Whole Cantaloupes

I know calories. I mean, I’ve worked for HMR for 22 years, so I better know calories! But recently, some calorie information really struck me in a new way. Melons, like honeydew, watermelon and cantaloupe, are only 10 calories an ounce. Read Full Post

tags: Weight-Loss, Recipes, in the box, strategies
category: how to

Take Control of Your Food Environment

Let me tell you a story about Rebecca* and her attempt to stick to her diet in the face of an un-supportive environment. Perhaps you can relate to her experience… Read Full Post

tags: Weight-Loss, motivation, mood, strategies
category: motivation

Girl about Town: Every Little Bit Counts

We know we need to make the time to get regular exercise – but we’ve all got crazy-busy lives, right? However, nothing helps you feel as good, as energized, and as ready for your day as good ‘ol physical activity. So why do so many of us resist doing it? We feel like we just don’t have the time. Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, strategies
category: how to

My Child Might Be Overweight

During my daughter’s physical recently, her doctor let me know that (like me at the same age) she is dangerously close to being overweight. I felt like in some ways I was projecting the painful feelings of being overweight as a child onto her. But I decided it didn’t have to be that way. It could be different for her. Read Full Post

tags: Weight-Loss, HMR, motivation, kids, mommy blog
category: motivation

The Vacation Question: To Eat (Junk) or Not to Eat (Junk)

Think about your vacation as an opportunity to really focus on your practice of leading a healthy lifestyle. On your next vacation, commit to a plan to treat your SELF well. Start with these basics… Read Full Post

tags: HMR, planning, strategies, travel, holidays
category: how to

Moo Goo Gai Pan: In the Box Take-Out Food

During a recent trip to the grocery store, something caught my eye. It was the huge amount of floor space devoted to ready-to-eat take-out food. Does anybody buy groceries in grocery stores anymore? The good news is that you can make “in the box” fast food… Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box
category: food & recipes

Health Outlook: Physical Activity

This “Health Outlook” series looks at how practicing healthy behaviors as young adults can positively impact overall well-being and quality of life long term by making simple, healthy changes to our daily routines. Read Full Post

tags: HMR, motivation, exercise
category: motivation

Navigating a Restaurant Menu

Navigating a restaurant menu is one of the biggest challenges we face when trying to successfully manage our weight! However, we can still enjoy dining out if we apply these simple calorie-saving strategies… Read Full Post

tags: Weight-Loss, planning, strategies
category: how to

Cook Your Way to Long-Term Weight Maintenance

These days, it’s easier than ever to find simple recipes with few ingredients that pack a culinary punch. If you don’t consider yourself a cook, and you feel overwhelmed in the kitchen, start with a plan to make just one new recipe a week. Here are a few quick tips to get you cooking… Read Full Post

tags: Weight-Loss, HMR, Recipes, strategies
category: how to

Really Easy Meals: The Five-Bean Potato

Have you ever been in a situation where you’re rushed, hungry, and not quite sure what to eat? Well, my friend, you have come to the right place. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box
category: food & recipes

Just Keep it Simple!

If you are trying to lose weight and live a healthier lifestyle, one of the best things you can do is reduce the number of food decisions you need to make when you’re hungry. Here's how to keep it simple using meal replacements, giving you a low-calorie way to start the day… Read Full Post

tags: Weight-Loss, HMR, strategies
category: how to

Those Little Cuties!

I’m sure you’ve seen them! Cuties® are little mandarin oranges that are a popular sight in winter months. They can actually be two different kinds of mandarins, depending on the month. They are seedless, super sweet, easy to peel and kid-sized. Read Full Post

tags: Recipes, kids, mommy blog
category: food & recipes

Are You Mismanaging Your Calorie Budget?

If you struggle to maintain or lose weight, try imagining your calories as dollars. Once you know how to calculate your calorie budget you can figure out how to manage your funds. Because when it comes to food we make 3 common mistakes… Read Full Post

tags: Weight-Loss, HMR, Diet Tools, motivation, planning, strategies
category: motivation

This Valentine’s Day, Love Your Own Sweet Heart!

Celebrate Valentine’s Day this year by making some crucial lifestyle changes that will have a huge impact on your heart health. Why not make this the year you commit to loving your own sweet heart? Read Full Post

tags: Weight-Loss, HMR, motivation, holidays
category: how to

Share the Love This Valentine’s Day

Every year on February 14th we celebrate Valentine’s Day, and while cards and flowers are perfectly acceptable gifts, the real big hits that day are candy, chocolate, and nice romantic dinners. In other words, indulgent food is usually involved. This can put people working on their weight in a bind – but there is another alternative… Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, mood, holidays
category: food & recipes

The #1 Killer of American Women Has US Seeing RED

Do you know that heart disease is the number one cause of death among American women? Did you know that one of every three American women will develop heart disease or that heart disease claims the lives of more women than all cancers combined? Did you also know most heart disease can be prevented and reversed by lifestyle change? Read Full Post

tags: motivation
category: motivation

Eight Ways to Get Off the Couch and into the Stretch Zone

You have lost some weight - maybe a lot of weight! And up until now, you have had a pretty good routine going... but... the last couple of weeks you have had a nibble of this and a taste of that… NOW is the time to STRRRRETCH! Here are 8 new ways to get off the couch and into the Stretch Zone… Read Full Post

tags: Weight-Loss, HMR, motivation, planning, strategies
category: how to

How to Boost Your Family’s Veggies and Fruits

If you’re looking for some ways to get your family eating more fruits and veggies, here are some top tips that we’ve shared in the past… if you're new to the HMRdiet community, this blog is new to you! For the rest of us, it's a great reminder of some key strategies for incorporating a variety of vegetables and fruits into your family's snacks and meals. Read Full Post

tags: planning, strategies, kids, mommy blog, nutrition
category: food & recipes

Kitchen Essentials for Your Healthy New Year

Now that the holidays have come and gone, it’s a perfect time to take advantage of sale prices on kitchen essentials that make it easier to eat more fruits and veggies. Most of us know that when it comes to eating healthier - being prepared is key. Take a kitchen inventory and invest in the tools that can make a big difference. Read Full Post

tags: Weight-Loss, HMR, Diet Tools
category: how to

Myth Buster: Why Eating After 8:00 Doesn’t Matter

It’s a long held belief among dieters that not eating after a certain time is a secret to losing weight. Alarm clocks are set, rules in place, and no matter what happens, these dieters will not touch a morsel, not a speck of food after 8:00 p.m. But it’s not the time of day they were eating that mattered – it’s what they were eating and how much. Read Full Post

tags: Weight-Loss, planning, strategies
category: how to

Ready-to-Go Snacks: A Good Offense is the Best Defense

Snack foods are big players in the game of weight management. Building a good offense is your best defense. To be more successful managing your weight, practice crowding out high fat, high calorie foods by keeping a wide variety of ready-to-eat low calorie snack foods on hand. Read Full Post

tags: Weight-Loss, Recipes, planning, strategies
category: food & recipes

New Year, New You: Change YOUR World

For many of us, taking on the challenge of losing weight can set us apart from the crowd. While everyone else is eating bagels, we drink our shakes. Making healthy lifestyle changes often means we have to let go of old habits as we make room for the new. But why go it alone? Read Full Post

tags: Weight-Loss, motivation
category: how to

PA Your Way Out of a Hard Day!

One recent morning I woke up feeling completely tired and overwhelmed with what was on my plate for the day, and the thought hit me that, because of how stressed out I am, I could maybe… just…. um… skip the gym today (just today) and give myself a little break. Then the guilt set in. Here’s what I did to turn my stressful day around! Read Full Post

tags: Weight-Loss, motivation, exercise, mood, mommy blog
category: motivation

Make Healthy Eating a Family Affair this New Year

It can be challenging to be the only one in your family who is taking on the task of eating healthier and losing weight. And since kids are not immune to the disastrous health effects of a standard American diet, rather than going it alone, make eating healthy a family affair in the New Year! Read Full Post

tags: motivation, kids, nutrition
category: motivation

Cold Weather Weight Loss: Heat Up With Multigrain Hot Cereal

HMR Multigrain Hot Cereal is a delicious, versatile, and nutritious food that will heat up your weight loss when the temperature drops. Here are some of the best ways to use HMR Multigrain Hot Cereal for full volume satisfaction and full throttle taste. Read Full Post

tags: Weight-Loss, Recipes, in the box
category: food & recipes

Top 5 Ways to KEEP Your Fitness Resolution in the New Year

Many of us look at the start of a new year as the perfect time to recommit to our health and fitness. And it is! But as Januarys come and go, so do good intentions. So what are the tricks to make your exercise plan stick? Here are the top 5 ways to stick to your New Year’s fitness resolution… Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies
category: how to

Health Outlook: Keep Your Fruit Close and Your Veggies Closer

Eating more fruits and veggies helps us maintain or lose weight and ensures we get the nutrients and vitamins we need to protect and fuel our bodies. Here are some benefits of specific fruits and vegetables, as well as some easy ways to get them in—strategies I use every day. Read Full Post

tags: motivation, strategies, nutrition
category: motivation

How to Have a Healthy Holiday Season

We’re in the thick of the holiday season and the temptation to blow off healthy habits is lurking around every corner. So here are my top 5 strategies for keeping healthy behaviors in place through the holidays. I hope these will help you keep pushing into your stretch zone, while the rest of America is having eggnog and fruitcake! Read Full Post

tags: HMR, motivation, planning, strategies, kids, holidays
category: motivation, how to

Top 5 from the Trenches: Holiday Strategies

As we all know, the holidays are a tough time to maintain healthy eating behaviors and keep exercise in place. Here are some holiday-themed vegetable and fruit strategies that may help you get through holiday parties and events this season. Read Full Post

tags: Weight-Loss, Recipes, planning, strategies, holidays
category: food & recipes, how to

The Cookie Swap Disaster Averted

Even just one event can undo a lot of hard work on your calorie management. But saying “no” is not always so easy – it can feel pretty depriving, especially during the holidays. So hopefully this story provides some moral support for any of you who are struggling with decisions to indulge during the holidays. Read Full Post

tags: motivation, holidays
category: motivation

Every Day is a Holiday

If you look at the calendar for the next 3-5 months you will find lots of holidays. But people don’t need to have a holiday to have a hard time of it out there in The Gap. Your health and weight are at stake each and every day, not JUST on special occasions. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, holidays
category: motivation, how to

Are You Planning to Stay “In the Box” on Thanksgiving?

Been to the HMR Forums Lately? There’s something really great going on over there! With Thanksgiving fast approaching, people are using the Weight-loss Forum to reinforce their commitment to stay “in the box” and keep losing weight. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, holidays
category: food & recipes, motivation, how to

Eat More Sweets! (Potatoes, that is!)

Hooray Autumn! Crisp cool days, long walks under falling leaves, and the annual root, gourd, squash and tuber harvests. Celebrate this season by enjoying one of the most delicious and nutritious foods on the planet - sweet potatoes! Read Full Post

tags: Recipes
category: food & recipes

Planes, Trains, and Automobiles: Holiday Travel

If you are like many Americans, the upcoming holidays mean travel. Travel might be by car or by plane, close by or far away. Whatever it is for you, it has the potential to wreak havoc with your weight management if you don’t take the time to do some planning ahead of time. Read Full Post

tags: Weight-Loss, planning, strategies, travel, holidays
category: how to

Health Outlook: The Role of BMI

Not too long ago, I began a series of blogs about what young people can start doing today to improve our health and remain at a low risk for developing heart disease when we reach middle age. In this blog, I will discuss the significance of a healthy BMI. Read Full Post

tags: Weight-Loss, motivation
category: motivation

Tricks to Make Halloween Less Scary

I love holidays that I can make crafts and decorations for, and Halloween is one of those. What I don’t love is aisles and aisles of candy in every store starting at Labor Day. Every time I go into a store I have to say no to buying them for myself and repeated no’s to my children. Read Full Post

tags: kids, mommy blog, holidays
category: motivation

Top 5 Ways to Manage Your Calorie Budget

A lot of people in the weight-loss business would have you believe that there’s magic in maintaining a healthy body weight. The truth is that there are a few simple things you can do to manage a healthier body weight when you’re ready to make a commitment to change. Read Full Post

tags: Weight-Loss, HMR, planning, strategies
category: how to

Challenging Yourself

Don’t let the end of the year be a good reason to wait to set fitness goals. Every bit of physical activity counts and can improve your health as well as your weight. In fact, it is believed that physical activity is the #1 behavior we can adopt to protect our health. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, holidays
category: motivation

How to Turn a Bad Day into a Good Week

We’ve all had them. The days that don’t go as planned. The days we forget our lunch, end up shopping while hungry, or find ourselves somehow in the food court. So whether it’s a chocolate cake delivered with good intentions, or the BBQ ribs you just couldn’t pass up... a high-calorie day doesn’t have to ruin your week. Read Full Post

tags: Weight-Loss, motivation, mood, strategies
category: how to

Can’t Afford to Lose Weight? Or Can’t Afford Not To?

Employers are beginning to take steps to reduce the cost of healthcare by providing incentives to their employees to lose weight and get healthy. Workers in poor health are more expensive to insure, have more sick days, and are less productive on the job. Health management is cost management… Read Full Post

tags: Weight-Loss, motivation, money
category: motivation

Leeks: An Ally in the Fight for Better Health

Aromatic, flavorful, and nutritious, leeks are a member of the allium family. They are known for being odiferous as well as providing many health benefits. But unlike their cousins, onions and garlic, whose flavor can overpower delicate dishes, leeks add a subtle spice, and are wonderful in light, spring vegetable soups and sautés. Read Full Post

tags: Recipes, nutrition
category: food & recipes

Are You Waiting for a Weight-Loss Miracle?

When you’re ready to lose weight, start by eating different foods and moving more – a practical approach to weight loss. Focus on how your actual behaviors impact your actual body fat loss. Know that when you stick to healthy behaviors, the results will show on the scale. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Top Ten Ways to Add More Fruits and Veggies to Your Day

One of the best ways to manage your weight more successfully and increase your overall nutritional profile is to add more fruits and veggies to your diet. But in today’s challenging food culture, that’s certainly easier said than done! Here are our top 10 ways to eat at least 5 servings of fruits and veggies every day… Read Full Post

tags: Weight-Loss, HMR, planning, strategies, nutrition
category: how to

Avocad-OH! So Delicious!

Avocados are the cream of the crop. So rich, thick and delicious, it’s almost hard to believe they can be a part of a healthy lifestyle plan. But avocados can and should be used to add healthy fats to a diet that features lots of plant-based foods. Read Full Post

tags: Recipes, nutrition
category: food & recipes

How to Avoid “The Freshman 15”

I clearly remember packing up the car before the long drive to Geneva, NY. I was heading off to my first year of college and could not wait – I was excited for it all. All but one thing: The Freshman 15. No one actually ever taught me how to maintain my weight, so I was under the impression weight maintenance would simply just happen. Was I wrong! Read Full Post

tags: Weight-Loss, exercise, planning, strategies
category: how to

Fruits and Veggies – More is Better!

Most Americans think of fruits and vegetables as low-calorie foods that promote weight loss. But the power of plants to heal, revive and rejuvenate has long been known to man. Sure, eating more of these nutritional powerhouses will make weight management easier, but the benefits of a plant-rich diet go way beyond the scale. Read Full Post

tags: Weight-Loss, HMR, strategies, nutrition
category: food & recipes

The Sweet Facts about “Artificial” Sweeteners

NutraSweet®, Equal®, Truvia®, Splenda®, Sweet ‘n’ low®. Chances are if you’re trying to lose weight, you may use some or all of these during your day. Although wildly popular, some people have concerns about their safety. Hopefully this article will answer some of those questions. Read Full Post

tags: Weight-Loss, HMR, nutrition
category: motivation

The Workout Program that Everyone’s Talking About

“WOD;” “Cash Out;” “Fight Gone Bad;” “Tabata This;” “Benchmark Girls and Guys Workouts.” If this terminology sounds familiar to you, you are probably already part of the CrossFit® workout sensation that is a nationwide hit. These classes are available all over the country and much like HMR, they have a language all their own. Read Full Post

tags: Weight-Loss, motivation, exercise
category: motivation

What Does it Mean to Be “In the Box”?

Being “in the box” in the HMR Program means being on track with your diet, staying on the plan, and not cheating. By staying “in the box” you increase your chances of reaching your goals. It puts the hazy gray world of dieting into crisp black and white. Read Full Post

tags: Weight-Loss, motivation, in the box, strategies
category: how to

Health Outlook: The Effects of Smoking Cigarettes

Many of us would agree smoking is not healthy—but what about occasional smoking, or even using smoking for weight loss or weight maintenance? Read Full Post

tags: Weight-Loss, motivation
category: motivation

Sleep Your Way to Weight Loss?

The connection between weight and sleep has been receiving a great deal of attention lately. It seems that every few months there’s another study saying that people who sleep less weigh more. What does this mean for people who are trying to manage their weight? Should we add sleep to the list of things you need to focus on? Read Full Post

tags: Weight-Loss
category: motivation

Easy Meals Even My 5-Year-Old Can Make

If you’ve read some of my other blogs, you know that I routinely involve my children in food prep, recipe planning, cooking and baking. In fact, my 4-year-old daughter now asks me every day if she can help me cook (and I love it!). That got me thinking that making meals using HMR Entrees is so simple that even my 5-year-old can do it – and now he does… Read Full Post

tags: HMR, kids, mommy blog
category: food & recipes

In Awe of YOU: Kudos to All in the HMR Success Story Contest!

When HMR decided to run this online contest, we had no idea what kind of response we’d get. We know people are extremely busy, and we wondered if many people would take the time to write and submit a story about their personal weight-loss journey. We never expected to see so many stories that were so well written… and inspiring… and hopeful. Read Full Post

tags: Weight-Loss, HMR, motivation
category: motivation

Weight-Loss Drugs: What’s All the Hype?

You probably have seen the recent coverage of the FDA approval of new weight-loss medications. So what’s all the hype? Well, the FDA is in the process of approving three new weight-loss drugs before the end of 2012. This is a particularly historic event because the last time a drug was approved for weight loss was 1999. Read Full Post

tags: Weight-Loss, HMR, medication
category: motivation

Inspired by the Olympics

I am so excited for the upcoming Olympics. I’ve noticed that each year as the Boston Marathon approaches, there are more runners out and about (or maybe I just pay more attention to them). That got me thinking about how motivating the Olympics could be for physical activity. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: how to

How My Path Lead to HMR

Meet Dr. Jeanene Fogli, HMR’s Director of Bionutrition Research and Strategic Initiatives Read Full Post

tags: HMR, nutrition
category: motivation

Helping Children CATCH Good Nutrition

Earlier this year, Kim Gambardella wrote about her children’s 5-2-1-0 Let’s Go! program in Maine. It got me thinking about some of the programs my own community’s schools might be using to bring more attention to childhood obesity and encouraging the children in our schools here in MA to eat healthier and be more active. Read Full Post

tags: motivation, kids, mommy blog, nutrition
category: motivation

When Life Hands You Lemons…

Lemons get a bad rap. A lemon is the car that breaks down, the feeble person or thing, the disappointment. “When life hands you lemons,” the old saying goes, “make lemonade” as if lemons are a misfortune. But consider... Read Full Post

tags: nutrition
category: food & recipes

5-2-1-0: Race to the Point

This year was the 2nd Annual Race to the Point 5K and Kids Fun Run. It’s an event that my whole family was looking forward to participating in again. Unlike some of the bigger races that can be overwhelming for the kids, this is one that takes place at their school with all their friends! Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Being "That" Mom When Faced with The Gap

I’m so excited that my oldest child is turning five and is now old enough to participate in organized team sports. During Opening Day for Little League I was confronted with an issue I did not expect – The Gap! I don’t know why I was surprised. Gap foods are everywhere, so why should I be surprised that they would be at sporting events for kids... Read Full Post

tags: strategies, kids, mommy blog, nutrition
category: motivation

Scrumptious Health Food

My daughter asks me questions about everything and often stumps me! (i.e. How do mean people become mean? Why are there two pronunciations for the word read even though it’s the same letters?) But, nothing gave me pause more than when she asked me “Mommy, if healthy food is so good for you than why does unhealthy food taste so much better?” Read Full Post

tags: motivation, kids, mommy blog
category: motivation

Must-See Documentary: The Weight of the Nation

Have you heard about the HBO documentary series “The Weight of the Nation?” It is a 4-part series that looks to uncover the real issues behind the obesity epidemic, including: causes, health implications, costs, and potential strategies for prevention. Read Full Post

tags: Weight-Loss, motivation
category: motivation

My Gym Dilemma Continues

A few months ago, in an attempt to save a little money, I joined a less expensive gym. Unfortunately, at my new gym, there aren’t as many options for classes and for me, with group exercise classes, I feel like I’m getting a “more intense” workout that includes all the major muscle groups and is actually fun! Read Full Post

tags: motivation, exercise, planning, strategies
category: how to

5-2-1-0: Jump Rope for Heart

Many people don’t realize that the roots of cardiovascular disease in adults often begin in our childhood. So recently, a fundraiser held at my daughter’s school for the American Heart Association called Jump Rope for Heart gave me the chance to talk to my kids about why it’s important to eat healthy foods & stay active. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Top 5 from the Trenches: A Taste of the Exotic

From time to time, we all like to walk on the wild side, don’t we? Sometimes we need to look outside the box to help keep us IN the box. What I offer to you today is the most exotic shake and smoothie recipes from “the trenches.” Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box
category: food & recipes

Is Boston Up to the Challenge?

The city of Boston has been challenged! Although this time it isn’t one of our typical foes, like the British or the NY Yankees. This time, the gauntlet has been thrown down by the Boston Public Health Commission and the Mayor. We have been challenged to lose ONE MILLION POUNDS and walk/run/hop/skip/crawl TEN MILLION MILES in the next year! Read Full Post

tags: Weight-Loss, HMR, motivation, exercise
category: motivation

From the Classroom: Results of the Triple Imperative Challenge

In the US today, dieting is down – big time. It’s a paradox: on one hand more Americans are overweight than ever before, but on the other hand, according a recent major survey on the health habits of Americans, concern about weight and weight loss are at an all-time low. Wow. Welcome to The Gap™. Read Full Post

tags: HMR, motivation, exercise
category: how to

Are You Ready for a PUSH?

Here’s a question for YOU: are you happy with your current weight and level of fitness? Are there healthy behaviors and strategies from the past that have fallen out of your routine? If so, is it time to take on a “push” to build more momentum around your health behaviors? Read Full Post

tags: Weight-Loss, HMR, motivation, exercise, planning
category: motivation

Is it Really More Expensive to Eat Healthy?

How often have you heard people say they choose fast food because it is less expensive than healthier foods? How much data is there to support that claim? The answer – not much! It is possible to eat healthy foods without adding on extra costs. If you are trying to cut costs, here are some practical ways to keep food costs down… Read Full Post

tags: motivation, money, strategies, nutrition
category: motivation

The Guinea Pig Diet

The Guinea Pig Diet. No, it’s not a book on the New York Times best seller list or a fad diet that is endorsed by a famous actor or musician. It’s actually an observation I made when we recently bought my son a guinea pig to have as a pet… Read Full Post

category: motivation

Really Simple Soup: Garden Chicken and Rice

Wouldn’t it be great if you could put together an easy meal, using mostly canned ingredients, that could stay warm for a long time if needed, tasted great, and was low in calorie (perhaps, even in the Healthy Solutions® diet “box”)? Well, you’re in luck… Read Full Post

tags: Weight-Loss, HMR, Recipes, in the box, planning, strategies
category: food & recipes

Jackson’s Drawing

An alternative title to this blog could have been: Healthy vs. Unhealthy Foods: Are my children listening? Read on to know more… Read Full Post

tags: motivation, kids, mommy blog, nutrition
category: motivation

Top 5 from the Trenches: Entrees with Veggies

In this blog series, I highlight the “Top 5 faves” in our local HMR Program. This time around we are going to look at the top 5 entrée and vegetable combo recipes that dieters in our clinic are eating on a regular basis and would consider their “go-to” recipes when they want something filling, delicious and easy for lunch or dinner. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box
category: food & recipes

Healthy Families: Bringing Vegetables and Fruits into Meal Times

As a mom and, I hope, a healthy role model for my daughter, we work on healthy behaviors as a family. One of the things I am constantly working on is finding ways to incorporate a variety of vegetables and fruits into my family’s snacks and meals. Here are some strategies for boosting your family’s fruit and veggie numbers… Read Full Post

tags: strategies, kids, mommy blog, nutrition
category: food & recipes

Dixie Dog and My Workout Rut

Have you ever had a life change that completely disrupted your routine? Whether it’s moving to a new home, caring for a sick relative, or, in my case, the addition of a 4-legged family member, major life changes can be a huge blow to your regular workout routine. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies
category: how to

Sneaky Chef: The Purees Edition

I got into the habit of making purees regularly when I was making my own baby food. It was so simple to pour a puree into an ice cube dish and freeze it for later use. I’ve continued to do this to be able to have quick and easy access to some extra vegetables that can be easily incorporated (or hidden) in other foods I prepare. Read Full Post

tags: HMR, Diet Tools, strategies, kids, mommy blog, nutrition
category: food & recipes

My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Blender Edition

I do most of the cooking for my family and rely on my favorite kitchen gadgets to help me make quick, delicious and nutritious meals. Read Full Post

tags: Diet Tools, kids, mommy blog
category: how to

5-2-1-0 Let’s Go! The Mileage Club

Have you ever heard of a Mileage Club Toe Token? Well, if you are a primary school student in my town, you are working very hard every week to keep earning them - in all different colors. I recently blogged about some of the “5-2-1-0 Let’s Go!” initiatives that my town is doing, and I have to say, Mileage Club is one of my personal favorites. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Hacking Your HMR Shakes

Preparing an HMR shake is pretty easy – powder, water, ice, blend. Given how creative HMR dieters can be, I wanted to share some of their tips and tricks for making shakes in different ways. If you are looking for new flavors, textures, high or low volume, or just want to try something different, I think this blog will be worth your time. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

Eating Healthy Fats

To many people working hard to lose or maintain weight, fats are often thought of as a 4-letter word. The calories of fats are twice as concentrated as calories from carbohydrate or protein, which is why they make foods so calorically dense in such small amounts. But we don’t need to avoid all fats. Some fats are actually considered healthy. Read Full Post

tags: Diet Tools, nutrition
category: how to

Gluten-Free Diets – A Closer Look

Have you noticed how many food brands today are marketing to consumers about their new “healthier” gluten-free products? Is a gluten-free diet a.) healthier, and b.) does it lead to long-term weight-loss? I was curious… Read Full Post

tags: nutrition
category: motivation

Hacking Your HMR Entrees

(Hack: modifying an item to create additional functionality) At first glance, preparing an HMR entree seems very straight forward. Open the box, microwave for 1-2 minutes, add spices or vegetables, and eat. In fact, there are a lot of other creative ways to enjoy entrees. Let’s take a look at some of the tips and tricks veteran HMR dieters use.   Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

My Gym Dilemma

Recently, on a walk with one of my co-workers, we got to talking about our workout routines, mainly all the planning that goes into making a workout actually happen. Read Full Post

tags: exercise, planning, strategies
category: how to

March is National Nutrition Month

March can be such a challenging month, weather-wise. At least in the northeast, it truly can come in like a lion and go out like a lamb. The cold and gloom of still-wintery weather can lead to hibernation from healthy behaviors. So what can you do to reverse this? Read Full Post

tags: Weight-Loss, HMR, Diet Tools, motivation, strategies, nutrition
category: motivation

Top 5 from the Trenches: High Volume Shakes

Ever wonder what other HMR dieters’ favorite recipes are? Welcome to the first in a series of “Top 5” lists all about our most popular (and most filling) recipes, according to HMR dieters. We’ll explore everything from high volume shakes made with fruit, to entrees with veggies, as well as grab-and-go veggie and fruit snacks. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

The 78-year-old Titan

Most of us seek out role models in our personal and professional lives to guide us and inspire us to be our best. However, when it comes to health and weight, most people have very few healthy role models in their lives. Read Full Post

tags: motivation, exercise, kids, mommy blog
category: motivation

Sneaky Chef: The Beans Edition

In a previous blog, I wrote about how I incorporate zucchini into foods. Here, I’m going to share some tips on how to include extra servings of beans into your family’s meals. Read Full Post

tags: HMR, Recipes, Diet Tools, strategies, kids, mommy blog
category: food & recipes

Family Matters: Being Active Together

One of the resolutions I made this year is to be more active with my family - particularly with my 7-year-old daughter. The troubling headlines about childhood obesity do not paint a pretty picture. According to the CDC- approximately 17%, or 12.5 million, children and adolescents aged 2-19 are obese. Read Full Post

tags: motivation, exercise, strategies, kids, mommy blog
category: motivation

5-2-1-0: Eating through the Rainbow

Eating through the Rainbow…what a fun way to inspire kids to eat different colors of fruits and vegetables! As part of the 5-2-1-0 program that I recently blogged about, my daughter’s primary school, along with the School Nutrition Program, participated in this 5-2-1-0 activity: Eating through the Rainbow. Read Full Post

tags: motivation, strategies, kids, mommy blog, nutrition
category: motivation

Working Out in Winter Months

I’ve previously written about working out with my kids in tow. In thinking about exercise recently, I’ve come to realize that I rely on the outdoors, and more specifically on good weather, for most of it. Living in the Northeast with cold, icy winter weather makes me realize that I’m going to need to do some adjusting as it pertains to my regular exercise routine. Read Full Post

tags: motivation, exercise, strategies, kids, mommy blog
category: how to

New Year’s Resolutions: Useful or Useless?

Over dinner with a friend, we began discussing New Year’s resolutions, which led to a debate on whether they were useful or useless. “They are worthless!” he exclaimed, “No one ever keeps them, and then people feel like failures!” Of course not everyone follows through with a New Year’s resolution, I thought, but they are definitely not useless. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, planning, mood, strategies, holidays
category: how to

5-2-1-0 Let’s Go!

Recently, Chris Weithman, HMR’s resident dietitian, blogged about the childhood obesity dilemma that we’re seeing all over the news. As a mother of 3 young children in a Maine school system, I am lucky that the kids in my town are working on their ABCs, 123s, AND 5-2-1-0. Read Full Post

tags: nutrition
category: motivation

After-School Snack of Champions

With the influence of HMR on one shoulder and a gourmet chef on the other, I try to make my kids after-school snacks that are fun, delicious AND healthy. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, mood, strategies, kids, mommy blog, nutrition
category: how to

BBQ that’s PDQ and ITB

Good barbecue can be a bit of a production to make, and it tastes great. Oh, there are two other things we should agree on: It’s pretty high in calorie and definitely not “in the box.” Or is it? Is there a way to get that great barbecue flavor without blowing your diet? Indeed, there is. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box
category: food & recipes

A Blast from My Past: The Counter-top Blender

Have you ever noticed how easy it is to get stuck in a rut with your daily routines? One of my preferred routines was to make my daily HMR shake with a Braun® hand-held Immersion blender. It wasn’t until I was stretched out of my comfort zone that I realized how much of a rut I was in. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, planning, strategies
category: how to

The Childhood Obesity Dilemma

It’s all over the news – the escalating weight problems of our youth. Medical communities, the federal government, and the First Lady are all talking about what is causing childhood obesity and what we need to do about it. Read Full Post

tags: Weight-Loss, motivation, mood, kids, nutrition
category: motivation

No Time for Morning Exercise?

No time for morning exercise right? Or at least that used to be the case. As the kids have gone, so have my excuses. I’ve learned that there are advantages to staying on the same morning schedule that used to be my norm when the kids were home, and using that time to exercise. But the reality is that it can be easy to talk myself out of it. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, mood, strategies, kids, mommy blog
category: how to

How to Pick a Diet

So you’ve made weight loss a priority for the New Year. But this time you want to make sure you actually have a chance of success. Sound familiar? In fact, studies have shown that 82.5% of people pick a diet that is virtually guaranteed to fail. Weight loss can be successful, however, if you know what factors are important to consider. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, planning, strategies, nutrition
category: motivation

Soup: The Weight-Loss Secret That Comes in a Bowl

Allow us a moment to ponder the lowly bowl of soup. When you think about it, soup is just a main course with water added, right? It’s the same amount of food and you’ll eat just as much, right? Well, as it turns out, not so much. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies, nutrition
category: food & recipes

Demo-licious!

This was a fun and easy way to introduce my friends to HMR and get them on their way towards their weight loss goals. I’m happy to report that they’ve already lost 4.5 to 10 lbs each in the first 2 weeks on their diets! Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools
category: food & recipes

Healthy Hanukkah Helpings

Unlike other Jewish holidays, such as Rosh Hashana, where apples and honey are the most recognized food of the holiday or Passover, where bitter herbs, eggs and harroset play a prominent role on the plate – Hanukkah is all about The Gap. Here are some Decision-Free and Healthy Solutions/Phase 2 ideas for a low-cal, healthy Hanukkah celebration. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, mood, holidays
category: food & recipes

The Phase 1 ‘Stay In the Box through Year End’ Challenge

During the holidays, you may ask “Do I eat off the diet, or stay ‘in the box?’” Well, staying “in the box” is a virtual guarantee of weight loss and those that don’t will likely struggle. So, here’s the challenge to everyone in Phase 1: Stay “in the box” 100% over the holidays. Here’s how to do that without feeling like you’re depriving yourself. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, strategies, holidays
category: how to

Banishing the Baking Blues

This time of year, it is so fun to be in the kitchen with my children creating cookie masterpieces! However I also struggle with having baked goods in the house as I could easily eat a lot of calories in baked goods several times a day. This has been a dilemma for me until I found some recipes for baking things that are not meant to be eaten. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, mood, strategies, kids, mommy blog, holidays
category: motivation

Training for White Rock

If you read my last blog, you know I am in the process of recovering from a foot injury AND training for a half marathon. As I’ve trained for this, I have run countless miles, done cross training and conditioning…. and the big question is…. will all of my hard work pay off? Coming back from an injury just isn’t as easy as I thought it would be. Read Full Post

tags: motivation, exercise, mood
category: motivation

Girl about Town: The Well-Stocked Pantry

Recently, a friend of mine dropped by for a visit – and I was so happy to see her. What I wasn’t so happy to see was my empty fridge. I wanted to put together a nice healthy lunch for us, but my cupboards looked bare. What’s a girl to do when a delicious meal needs to be whipped up on a moment’s notice? Head to the pantry! Read Full Post

tags: planning, strategies, nutrition
category: how to

My Winter CSA Share

In a previous blog I waxed poetic about the benefits of having a CSA share. But did you know that a CSA share doesn’t have to just be for spring, summer or fall? Yes, there are also winter shares, and shares that go year round. Read Full Post

tags: Recipes, Diet Tools, motivation, money, strategies, kids, mommy blog, nutrition
category: motivation

The Kids are Back in Town

Ah, the joys of a visit from the kids! I look forward to the stories of friends, classes, life decisions and just the chance to catch up. However, along with the pleasures of bringing the babes back into the nest, comes the challenge of having to blow up the “I can do what I want on my timelines” routine. Read Full Post

tags: motivation, exercise, strategies, kids, mommy blog
category: how to

Are You Planning to Stay “In the Box” on Thanksgiving?

Been to the HMR Forums Lately? There’s something really great going on over there! With Thanksgiving fast approaching, people are using the Weight-loss Forum to reinforce their commitment to stay “in the box” and keep losing weight. Read Full Post

tags: Weight-Loss, HMR, motivation, in the box, planning, mood, strategies, holidays
category: how to

The Phase 1 Thanksgiving Challenge

Most people know that breaking a diet, even one time, can drastically reduce weight loss… So, here’s HMR’s challenge to everyone in Phase 1: Stay “in the box” 100% over the long Thanksgiving weekend. Let’s take a look at how you might do that without feeling like you’re depriving yourself. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, strategies, holidays
category: how to

Wondering How to Make Sense Out of Health Information on the Internet?

As a researcher, I find the Internet to be an invaluable tool to research a health-related question. If you know where to look, you can find almost anything. But, sometimes the vast amount of information available on the Internet can be overwhelming. How do you distinguish between sites that contain reputable information and those that do not? Read Full Post

tags: motivation, nutrition
category: motivation

Autumn Chili

One of the problems with traditional fall foods is that they can have me packing on pounds faster than the Red Sox fall out of 1st place in September. With that in mind, I started working on some classic fall recipes that are full of flavor, have lots of vegetables, and are low in calories. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, strategies
category: food & recipes

Taking a Bite out of Holiday Weight Gain

Whether you are in Phase 1 or Phase 2, the year-end holidays can be challenging. It seems like when the Halloween candy first appears in stores, to Thanksgiving, on through December’s holidays, and perhaps ending with Super Bowl Sunday in early February, Americans are faced with one over-eating occasion after another. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, strategies, nutrition, holidays
category: how to

My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Food Processor Edition

I recently wrote about how much I love using my crockpot. With a big family to feed, and small children underfoot, I am able to make healthy and delicious meals without a lot of fuss or time spent in front of a hot stove. I will now share my love and appreciation for another helper in my kitchen: the food processor. Read Full Post

tags: Recipes, Diet Tools, motivation, strategies, kids, mommy blog
category: motivation

Raise the BeneFit Bar

When only something chewy and flavorful will keep your hand out of the cookie jar, having a good Benefit® Bar recipe can make the difference between staying the course or going off track. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, mood, strategies
category: food & recipes

Starting Over: How an Injury Brought My Exercise to a Whole New Level

December 23rd, 2010…a date that will be in my memory forever. It was the day I tore my Lis Franc joint in my foot – an almost guaranteed career-ending injury for most professional athletes – and an injury that would forever change my physical activity. Read Full Post

tags: Weight-Loss, motivation, exercise, mood, strategies
category: motivation

Yoga with Irene

Imagine you’re stuck in a small log cabin in Vermont with 3 young children while Hurricane Irene is storming outside! I know what you’re thinking – how fun! A day filled with baking bread and crazy art projects! Not so much. That's where we rode out the storm, and my husband and I pulled out all the tricks for what to do on a rainy day. Read Full Post

tags: Weight-Loss, motivation, exercise, mood, strategies, kids, mommy blog
category: motivation

Girl about Town: Party Down at the Pot Luck

This past week, my lovely friend Caroline celebrated her birthday and I managed to whoop it up with the b-day girl without breaking the calorie bank. Here’s how it all went down… Read Full Post

tags: Recipes, motivation, planning, mood, strategies
category: how to

My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Crockpot Edition

I like to tease my husband that the local Best Buy® store is his best friend. He likes to spend time there visiting his favorite gadgets and daydreaming about bringing them home one day. Since I do most of the meal prep and cooking in the house, I thought I would introduce you to my best kitchen friends (i.e. gadgets that make my life easier)... Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, motivation, in the box, planning, mood, strategies, mommy blog
category: motivation

Freeze, Frappe or Float

Depending on where you hail from in the U.S., you may know them by different names. Where I’m from, when you blend ice cream and soda together you get a “freeze.” I’m talking about those blended, thick, frosty, icy shakes that are reminiscent of malt shop fare. One big sip and you have instant brain freeze. Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, motivation, in the box, mood, strategies
category: food & recipes

A Train, A Plane, and A Hotel Room

I had a trip planned to Boston, MA from my home in California, and I wanted to make sure I arrived at my destination without having gained weight. So, I did an experiment: to see if I could stay on track, eat healthy and arrive at my destination without blowing my calorie budget on snacks along the way. Read Full Post

tags: Weight-Loss, Diet Tools, motivation, planning, strategies, travel
category: how to

Sneaky Chef: The Zucchini Edition

I know there is some debate about being a sneaky chef. I’ve read the pros and cons. A sneaky chef finds a way to “hide” fruits and vegetables in meals and baked goods without it being too visible to the eater (typically kids that might otherwise refuse to eat these vegetables and fruits). Read Full Post

tags: Recipes, motivation, mood, strategies, kids, mommy blog
category: motivation

Fast Food for a Family of Five

Before having my children, even as far back as when I was single, I’ve always thought of the HMR Entrees as the starting point of my meal, kind of a “hamburger helper” if you will. I am a volume eater and like a big plate of food, so I have always added vegetables to the entrees. Read Full Post

tags: Weight-Loss, HMR, Recipes, Diet Tools, in the box, planning, strategies, kids, mommy blog
category: how to

Make a Shake, Make it Great: Use Extracts

In the first three “Make a Shake, Make it Great” blogs, we discussed using diet soda and sugar-free flavored water, then sugar-free syrups in your shakes, and finally sugar-free puddings and Jell-o®. The next stop in our series is using extracts in your shakes. Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, in the box, strategies
category: food & recipes

Are School Lunches Getting Healthier?

Just in time for back to school, there’s a controversy brewing over a proposed rule in the National School Lunch Program. Read Full Post

tags: motivation, kids
category: motivation

Farm Fresh, Any Time of Year

As I’ve mentioned in a previous blog, we belong to a CSA (Community Supported Agriculture) for vegetables and fruits. We have done both summer and winter shares and I have gotten pretty good at finding new recipes to use up these fresh goodies. Read Full Post

tags: Diet Tools, motivation, planning, strategies, kids, mommy blog
category: how to

Make a Shake, Make it Great: Use Sugar-Free Pudding or Jell-o

The third in a series, this blog focuses on ways to add variety to the flavor of your shakes by using sugar-free pudding or Jell-o®. Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, in the box, strategies
category: food & recipes

Yo-yo Dieting: Harmful or Harmless?

Let’s face it – gaining and losing weight is a fact of life. Sometimes it’s just a few pounds here and there but, at other times, it can be even more significant amounts of weight. Commonly referred to as “yo-yo dieting,” one question that often comes up is whether losing and then regaining weight is harmful. Read Full Post

tags: Weight-Loss, motivation
category: motivation

Kids and Kabobs

I recently decided to introduce vegetable kabobs to my kids since food on skewers is so interesting to little children. I mean really, who doesn’t like food on a stick? Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, motivation, in the box, mood, strategies, kids, mommy blog
category: how to

Recipe Substitutions: Great Taste, Less Calories!

A common question I hear is, “how can I make some of my favorite recipes lower in calories but still have them taste good?” Well, making small ingredient changes to the fat content of a recipe you love can often cut a lot of calories and have very little impact on the overall quality and taste.   Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, strategies
category: food & recipes

Yikes! The Gym!

The GYM... Do you cringe when you hear the word? If you do, you’re not alone, but it doesn’t have to be that way. Trust me, after 22 years as a fitness trainer, I have learned some ways that will help you make the gym your best friend. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies
category: how to

Veggies Undercover

Several years ago, there was a raging debate over the wisdom of hiding pureed vegetables or fruits in children’s food. Parents with picky eaters were at the forefront of this movement. They reasoned that since vegetables and fruits are so important for good health, it was okay to get this nutrition into their children in whatever way they could. Read Full Post

tags: Diet Tools, motivation, strategies, kids
category: motivation

No-Bake Entree Recipes, Part 1

Sometimes you just don’t want a hot meal; like lunchtime, summertime, and lazytime. Give your microwave the afternoon off with some easy, throw-together meals that don’t require a kitchen appliance. Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, motivation, in the box, planning, mood, strategies
category: food & recipes

Looking for Straight Talk about Nutrition?

If You’re Confused, You’re Not Alone Many people have shared with me over the years that nutrition can be a confusing or boring topic. With so many mixed messages in the media, it can be hard to navigate around the facts. Read Full Post

tags: Weight-Loss, motivation, nutrition
category: motivation

The Good, The Bad, and the Ugly… of working out with kids in tow

I often find myself wondering “what was I thinking?” when I’m in the middle of a “workout” and I’ve tried to bring the kids along or, even harder, include or involve them. That’s when I started thinking about the pros and cons. Read Full Post

tags: Weight-Loss, motivation, exercise, planning, strategies, kids, mommy blog
category: how to

Girl About Town: Putting Your Best Foot Forward

One of the ways I make sure I get some exercise almost every day is that I am a bona fide walker. My commute to work has a mile-and-a-half built in each way, my neighborhood has some great walking routes that I frequently explore, and when I’m in town, I run errands by walking from place to place. Read Full Post

tags: motivation, exercise, planning, mood, strategies
category: how to

CSA Share, How Do I Love Thee?

CSA Share, how do I love thee, let me count the ways: I love the bounty of fresh vegetables and fruits you provide. I love the new vegetables we have never tried that push us to try something new. I love the interest you pique in my children when they see interesting shapes and colors among the produce. Read Full Post

tags: Diet Tools, motivation, planning, strategies, kids, mommy blog
category: motivation

Diary of a Demo

It all started on a Saturday morning run with my friends. We’ve met up every Saturday for 7+ years to slug out a few miles together and update each other with what’s going on in our lives. I’ve thrown a few BeneFit Bars their way over the years, but they’ve asked me very few questions about dieting. Today was different. Read Full Post

tags: Weight-Loss, Recipes, Diet Tools, in the box, planning, strategies
category: food & recipes

What’s on the Menu? Lots of Calories!

Would knowing the calories on a restaurant item influence your choice of food? Would seeing that the burgers on a menu could “cost” you over 1200 calories make a difference to you? Would you select a different food item or would you ignore the information? Read Full Post

tags: Weight-Loss, planning, strategies
category: motivation

Lose Weight. Save Money!

If you ask people about their reasons for wanting to lose weight, they usually mention improving their health or quality of their life. They would like to have more energy, feel better, keep up with their family – simply be able to do more. After weight loss however, people often discover another wonderful side effect – reducing or even eliminating medications. Read Full Post

tags: money, medication
category: motivation