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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
Have a BLAST the Day after Thanksgiving
Congratulations. You made it through the holiday (or, you’re about to, right?!). 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
The Can Man: Adding Volume to my HMR Entrees
My 25 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
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
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
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
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
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
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
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
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
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
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
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
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
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
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. The New Year’s weekend is coming fast. Read Full Post
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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
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.
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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
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
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
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
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
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
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
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.
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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
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
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
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
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
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
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
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
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
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
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
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 party in a wee... Read Full Post
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2013 (50)
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May
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The Company We Keep HMR’s Demo-licious Derby What Do You Do When Plans Are Up in the Air, but You Are In the Box?! Shake Up the Afternoon to Stay Full and Satisfied Oh Hey! I Just Ran My First 5k! BBQ Survival Guide: Cookouts with a Healthy Kick Eat More 1s, 2s, and 3s To Keep Calories Low and Health High Top 5 from the Trenches: High Volume Fruit and Veggies Weight Loss Slowing Down? Watch Out For Those BLTs (Bites, Licks, and Tastes)
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April
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Top 5 from the Trenches: Environmental Control The Amazing Disappearing Appetizer Introducing the 2013 HMR Triple Imperative Challenge Going Nuts for PB2 I Eat Whole Cantaloupes Take Control of Your Food Environment Girl about Town: Every Little Bit Counts My Child Might Be Overweight How Our Home Environment Can Make Us or Break Us
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March
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The Vacation Question: To Eat (Junk) or Not to Eat (Junk) Moo Goo Gai Pan: In the Box Take-Out Food How Asking “How?” Can Help You Succeed Health Outlook: Physical Activity On the Road Again: Top Tips for Healthy Travels Navigating a Restaurant Menu Girl about Town: Hot Drinks for Cold Days Cook Your Way to Long-Term Weight Maintenance
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January
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The #1 Killer of American Women Has US Seeing RED Eight Ways to Get Off the Couch and into the Stretch Zone The Super Bowl: Who’s Going to Win? How to Boost Your Family’s Veggies and Fruits The Social Network for Health Kitchen Essentials for Your Healthy New Year Myth Buster: Why Eating After 8:00 Doesn’t Matter Ready-to-Go Snacks: A Good Offense is the Best Defense New Year, New You: Change YOUR World PA Your Way Out of a Hard Day! Make Healthy Eating a Family Affair this New Year
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May
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2012 (110)
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December
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Top 5 Ways to KEEP Your Fitness Resolution in the New Year Health Outlook: Keep Your Fruit Close and Your Veggies Closer How to Have a Healthy Holiday Season Holiday Gatherings: A Survival Guide Top 5 from the Trenches: Holiday Strategies The Cookie Swap Disaster Averted Every Day is a Holiday Healthy Hanukkah Helpings Cold Weather Weight Loss: Heating Things Up With Entrees
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November
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Cold Weather Weight Loss: Heating Things Up With Shakes This Holiday Season Make a Commitment to Yourself! Have a BLAST the Day after Thanksgiving Crazy for Caramel Apple Are You Planning to Stay “In the Box” on Thanksgiving? The Phase 1 Thanksgiving Challenge Eat More Sweets! (Potatoes, that is!) Planes, Trains, and Automobiles: Holiday Travel Top 5 Ways to Stick to Your Holiday Diet Plan Health Outlook: The Role of BMI
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October
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The Great Pumpkin Be Different this Holiday Season, and Get a Different Result Tricks to Make Halloween Less Scary Top 5 Ways to Manage Your Calorie Budget Challenging Yourself How to Turn a Bad Day into a Good Week Potatoes Debunked Can’t Afford to Lose Weight? Or Can’t Afford Not To? Leeks: An Ally in the Fight for Better Health
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September
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Are You Waiting for a Weight-Loss Miracle? Top Ten Ways to Add More Fruits and Veggies to Your Day Avocad-OH! So Delicious! How to Avoid “The Freshman 15” Fruits and Veggies – More is Better! Top 5 from the Trenches: PA Strategies for a Busy Day This Fall, RESTART Your Weight Loss The Sweet Facts about “Artificial” Sweeteners
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August
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5 Steps to Create a Personalized Plan for Long-Term Success The Workout Program that Everyone’s Talking About Labor Day Reboot – HMR-Style Time to Rewrite Your Weight-Loss Story What Does it Mean to Be “In the Box”? Health Outlook: The Effects of Smoking Cigarettes Sleep Your Way to Weight Loss? Easy Meals Even My 5-Year-Old Can Make In Awe of YOU: Kudos to All in the HMR Success Story Contest!
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June
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Common Phase 1 Challenges: I’m Too Full to Finish All My Shakes/Entrees/Vegetables-Fruits Being "That" Mom When Faced with The Gap Scrumptious Health Food More is More! Pump up the Volume for Better Weight Management. Must-See Documentary: The Weight of the Nation My Gym Dilemma Continues 5-2-1-0: Jump Rope for Heart Top 5 from the Trenches: A Taste of the Exotic
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March
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Dixie Dog and My Workout Rut Teach Your Children Well Sneaky Chef: The Purees Edition My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Blender Edition 5-2-1-0 Let’s Go! The Mileage Club Hacking Your HMR Shakes Eating Healthy Fats Gluten-Free Diets – A Closer Look Hacking Your HMR Entrees My Gym Dilemma March is National Nutrition Month Top 5 from the Trenches: High Volume Shakes The Importance of Good Hydration All Year Long
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January
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5-2-1-0 Let’s Go! After-School Snack of Champions BBQ that’s PDQ and ITB A Blast from My Past: The Counter-top Blender The Childhood Obesity Dilemma The Secret Life of a Five-Bean Entrée No Time for Morning Exercise? How to Pick a Diet Soup: The Weight-Loss Secret That Comes in a Bowl The DVR is my Secret Weapon So You Made a New Year’s Resolution to Lose Weight. Now What? The Rehabilitation of Brussels Sprouts
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December
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2011 (65)
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December
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Suffering from Holiday Diet Fatigue? Pump up the Volume! Demo-licious! To Snack or Not To Snack? Sneaking in Physical Activity during the Busiest Time of the Year Healthy Hanukkah Helpings The Phase 1 ‘Stay In the Box through Year End’ Challenge Banishing the Baking Blues Training for White Rock Girl about Town: The Well-Stocked Pantry Pesto Change-o Turkey Chili with Beans: Three Ways
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November
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The Kids are Back in Town Are You Planning to Stay “In the Box” on Thanksgiving? Un-learning Theory The Phase 1 Thanksgiving Challenge Wondering How to Make Sense Out of Health Information on the Internet? Autumn Chili Taking a Bite out of Holiday Weight Gain My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Food Processor Edition Raise the BeneFit Bar Starting Over: How an Injury Brought My Exercise to a Whole New Level On the Road… and on the Decision-Free Diet Lettuce Play With Our Food
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October
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Empty Nest – Empty Fridge! Can You Reset Your Metabolism? Yoga with Irene On the Road: How to Take Your Exercise with You Picnic Beans Girl about Town: Party Down at the Pot Luck My Favorite Kitchen Gadgets (and how I use them to make my life easier): The Crockpot Edition Freeze, Frappe or Float A Train, A Plane, and A Hotel Room Dips Without Chips Sneaky Chef: The Zucchini Edition
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September
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A Conversation with Jason Fast Food for a Family of Five Make a Shake, Make it Great: Use Extracts Dynamic Entree Duos Are School Lunches Getting Healthier? Farm Fresh, Any Time of Year Girl About Town: The Lost Weekend Misleading Labels: How ‘Zero’ Calorie Foods Contain Hidden Calories Just Like Mom Used to Make Make a Shake, Make it Great: Use Sugar-Free Pudding or Jell-o Yo-yo Dieting: Harmful or Harmless? Kids and Kabobs
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August
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Recipe Substitutions: Great Taste, Less Calories! Benefits of Weight Loss that Your Doctor Won’t Tell You Yikes! The Gym! Veggies Undercover No-Bake Entree Recipes, Part 1 Looking for Straight Talk about Nutrition? The Good, The Bad, and the Ugly… of working out with kids in tow Girl About Town: Putting Your Best Foot Forward CSA Share, How Do I Love Thee? Diary of a Demo The 4 O’clock Shake Make a Shake, Make it Great: Use Diet Soda or Sugar-free Flavored Water What’s on the Menu? Lots of Calories!
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December
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