Health Management & Nutrition Blog

Double Your Weight Loss

2008-07-13T13:46:00.003-04:00

In the struggle to lose weight, picking up a pen might be just as effective as putting down the fork. In a new study recently conducted involving 1700 participants it was found that those participants that kept a daily food diary lost TWICE as much weight as those who did not keep count of their food intake. Two thirds of the program participants lost 9 pounds or more during the 6 month study. But those who kept track of their daily caloric intake dropped up to 20 pounds, more than twice as much as those who did not record every morsel of food. One dieter credits the food log with helping her reduce 30 pounds during the study and in turn being able to reduce the dosage of her high cholesterol medication by half. In addition, she continued to use the food log on her own after the study ended and continued to lose weight to arrive at her target loss of a total of 55 pounds. Imagine your thought process if you are tempted to grab a doughnut or a piece of pie but know that you will have to write it in your food log and account for the subsequent horrendous and empty caloric food value it represents. The food log also helps us see where the extra calories are coming from and helps us to recognize the hidden calories in the familiar comfort foods we have come to enjoy to excess. This food log, when used religiously, can prevent mindless eating, eating under stress and boredom and can help educate you on the proper foods to eat and can go a long way to making the lifestyle changes necessary to improve your health and longevity. By getting familiar with the caloric content of your favorite healthy foods and keeping a food log it will get you in to the practice of eating healthy, reducing your mid section and alleviating pressure on all your joints as you lose the unwanted LBS. As we know there is an obesity epidemic in this country which is crippling our population as well as our health care system. We will do everything we possibly can to help you improve your health and well being but you have to take the first step. We have a food log we would be most happy to send you free of charge if you would like to start improving your health. Contact us through this blog or through our websites: http://www.myhealthmanagement.com/ or http://www.bariatricfoodproducts.com/

Gene C.

7 Foods to Keep You Young

2008-06-30T17:52:00.002-04:00

I do not know of anyone who would not want to stay young. So much money is spent by people like you and me on products that don't work and schemers that take our money that when I ran across this information on the net I thought it was worth sharing with you. All of them are 100 %natural and a couple of them are downright decadent. So here goes:

1. Olive Oil

Four decades ago, researchers from the Seven Countries Study concluded that the monounsaturated fats in olive oil were largely responsible for the low rates of heart disease and cancer on the Greek island of Crete. Now we know that olive oil also contains polyphenols, powerful antioxidants that may prevent age related diseases.

2. Yogurt

In the 1970's Soviet Georgia was rumored to have more centenarians per capita than any other country. Reports at the time claimed that the secret of their long lives was yogurt, a food ubiquitous in their diets. While the age defying powers of yogurt never have been proved directly, yogurt is rich in calcium, which helps stave off osteoporosis and contains good bacteria that help maintain gut health and diminish the incidence of age related intestinal illness.

3. Fish

Thirty years ago, researchers began to study why the native Intuits of Alaska were remarkably free of heart disease. The reason, scientists now think, is the extraordinary amount of fish they consume. Fish, is an abundant source of Omega 3 fats, which help prevent cholesterol buildup in arteries and protect against abnormal heart rhythms.

4. Chocolate

The Kuna people of the San Blas islands, off the coast of Panama, have a rate of heart disease that is nine times less than that of mainland Panamanians. The reason? The Kuna drink plenty of a beverage made with generous proportions of cocoa, which is unusually rich in flavonols that help preserve the healthy function of blood vessels. Maintaining youthful blood vessels lowers risk of high blood pressure, type 2 diabetes, kidney disease and dementia.

5. Nuts

Studies of Seventh Day Adventists, a religious denomination that emphasizes healthy living and a vegetarian diet, show that those who eat nuts gain, on average, an extra 2 1/2 years. Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They are also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants.

6. Wine (my favorite)

Drinking alcohol in moderation protects against heart disease, diabetes and age related memory loss. Any kind of alcoholic beverage seems to provide such benefits, but red wine has been the focus of much of the research. Red wine contains resveratrol, a compound that likely contributes to its benefits, and according to animal studies, may activate genes that slow cellular aging.

7. Blueberries

In a landmark study published in 1999, researchers at Tufts University's Jean Mayer Human Nutrition Research Center on Aging fed rats blueberry extract for a period of time that in rat lives is equivalent to 10 human years. These rats outperformed rats fed regular chow on tests of balance and coordination when they reached old age. Compounds in blueberries, and other berries, mitigate inflammation and oxidative damage, which are associated with age related deficits in memory and motor function.

I hope this information was of interest and hope it leads to a long and happy life for all of you.

Gene C.

Atlanta Walk from Obesity

2008-06-26T19:02:00.003-04:00

The Atlanta Walk from Obesity will take place at Boundry Waters Recreation Complex, 5000 GA Highway 92/166, Douglasville, GA, 30315 on September 14th at 2:30 PM. There will be several events held that has something for the entire family to participate in and they are as follows: Woodland Trail 5K run, 5 K Walk, 1 Mile Walk/Run, 50 Yards Kids Dash as well as a Wellness Fair. Jan and I will have a booth there as we are partnering with Kay's Naturals and will be handing out free samples of Kay's Naturals Cereals, High Protein Chips and Flavored High Protein Pretzels. The entire line of products are free of wheat gluten and sugar alcohols and taste fantastic. Pack up the family and come out and spend a great afternoon for a worthwhile project that is being conducted on a Nationwide basis in different states throughout the summer. Stop by our booth/tent and say hi as we would like to meet you and introduce you to the great tasting line of Kay's Naturals products. If you have any questions or need any additional information please call the Health Management and Nutrition/Bariatric Food Products office @ 678-398-0330 or call me on my cell @ 404-931-7838.

Gene C.

We are introducing 3 new products

2008-06-17T19:26:00.003-04:00

Health Management and Nutrition is expanding our product line by adding three brand new products.

Our first product, which we have in stock, is Cheesy Eggs w/Vegetables. It reminds you of an Egg McMuffin (w/o the muffin, of course) with Vegetables. It contains 90 calories, 12 grams of protein, is really delicious and is packed 7 to the box. It, of course, can be a breakfast accompanied by a cup of Decaf Cappuccino for a whopping 24 grams of protein to start your day or it can be used as a light entree with a green salad for a healthy lunch. This product can be fixed in the micro or on the stovetop which ever you choose. Your micro will determine cook time but mine took a total of 2.5 minutes to prepare. Not even Micky D can top that.

Our second introduction is also a light entree and it is the Cheesesteak Pasta. This product is really delicious and Jan and I had one of these for dinner recently followed by a 12 gram pudding and we were very satisfied and full. As a light entree with only 130 calories and 12 grams of protein this can also be fixed for lunch with a small green salad or for dinner with an addition of a green salad followed by a piece of fruit.

Our third entry is the star of the show!!!!!!!!!!!! This Apple Custard Crunch is a new dessert with only 100 calories and 12 grams of protein and is decadent, to say the least. I can eat this product morning, noon and night. You will definitely forget this is a diet product.

The Cheesesteak Pasta and Apple Custard Crunch will be in Tuesday the 17th so get your order in now. They are all priced at $ 9.95 per box of 7each.

To order just click on the following link to get to our website: http://www.myhealthmanagement.com/

If you have any questions or comments about any one of these products please give me a call or shoot e an e-mail.

Gene C.

8 Foods You Should Eat Every Day

2008-06-01T13:24:00.002-04:00

Some of you, particularly the anti-carb crowd, probably will not agree completely with the information in this blog but just remember that any food eaten in moderation is not necessarily bad for your diet. Anyway, if you have a comment about any information written here I would like to hear from you.

The first food is a favorite of mine: Spinach

Spinach contributes to sexual enhancement, muscle growth, it is heart healthy and a bone builder and also enhances eyesight.
It may be green and leafy, but spinach is also an ultimate man food. This noted biceps builder is a rich source of plant based omega 3's and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age related macular degeneration. Aim for 1 cup fresh spinach or 1/2 cup cooked per day.

#2 is Yogurt

Yogurt is a cancer fighter, bone builder and boosts immunity.
Various cultures claim yogurt as their own creation, but the 2,000 year old foods health benefits are not disputed. Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic, so make sure the label says live and active cultures. Aim for 1 cup of the calcium and protein rich stuff every day.

Nutrient rich blast: Power smoothie blend 1 cup low fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice and 1 cup baby spinach for a high nutrient boomer.

#3 is Tomato

Tomatoes are a cancer fighter, it is heart healthy and boosts immunity
There are two things you need to know about tomatoes. Red are the best, because they are packed with more of the antioxidant lycopene and processed tomatoes are just as potent as fresh ones, because it is easier for the body to absorb the lycopene. Studies show that a diet rich in lycopenes can decrease your risk of bladder, lung, prostate, skin and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about 8 cherry tomatoes or a glass of tomato juice.

#4 is Carrots

Carrots is a cancer fighter, boosts immunity and enhances eyesight.
Most red, yellow or orange vegetables and fruits are spiked with carotenoids. These are fat soluble compounds that are associated with a reduction in a wide range of cancers, as well a reduced risk of severity of inflammatory conditions such as asthma and rheumatoid arthritis, but none are as easy to prepare and have as low a caloric density as carrots. Aim for 1/2 cup per day.

#5 is Blueberries

Blueberries are a brain stimulant, cancer fighter, is heart healthy and boosts immunity.
Host to more antioxidants that any other popular fruit, blueberries help prevent cancer, diabetes, and age related memory changes and that is why it is called the brain berry. Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health.
Aim for 1 cup fresh blueberries per day, or 1/2 cup frozen or dried.

# 6 is Black Beans

This, boys and girls is my all time favorite bean. Being of Cuban descent I grew up on these beans, my family grew up on these beans as well as all my friends in Tampa. The stuff you buy in cans is mutt food compared to the way I fix them. I can write an entire blog on black beans and associated Cuban foods but suffice it to say if you want to fix them Cuban style then shoot me an e-mail and I will send you the recipe and you too can have a mouth watering experience.
Oh yes, black beans spur muscle growth, are a brain stimulant and are heart healthy. All beans are good for your heart, but none can boost your brain power like black beans. That is because they are full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily 1/2 cup serving provides 8 grams of protein and 7.5 grams of fiber and is low in calories and free of saturated fat.
Bonus: Black Bean and Tomato Salsa, dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapenos, 1 yellow bell pepper and 1 mango. Mix in a can of black beans and garnish with 1/2 cup chopped cilantro and the juice of 2 limes. AHHHHHHH!

#7 is Walnuts

Walnuts promotes muscle growth, is a brain stimulant, is heart healthy and boosts immunity.
Richer in heart healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle building protein as chicken, the walnut sounds like a Frankenfood but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts, about 1 ounce or seven nuts, is good anytime but especially as a post workout recovery snack.
Other nuts that can be substituted are, almonds, peanuts, pistachios, macadamia nuts and hazelnuts.

#8 is Oats

Oats promote muscle growth, is a brain stimulant and is heart healthy.
The eminence grise of heath food, oats garnered the FDAs first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per 1/2 cup serving, they deliver steady muscle building energy. As an alternate cereal, try quinoa.

Bonus Blast: Quinoa has twice the protein of most cereals and fewer carbs. Make Quinoa Salad by boiling 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, 1/2 cup chopped walnuts and 1 cup plain fat free yogurt.

Gene C.

Shop the Perimeter

2008-05-16T16:21:00.002-04:00

Every now and again we stumble on to information where we say that we wish we would have thought of that. Shopping the perimeter of a supermarket is one of those. I never gave it a second thought but it makes perfect sense when you think about it. Dieters and Bariatric patients want and need information about diet. We recommend that you shop the perimeter.
This means that you should do most of your grocery shopping among the fresh fruits and vegetables, lean meats and fish, and non dairy products, all of which are located on the outer edges of the supermarket. We very strongly advise judicious shopping of the middle aisles, focusing there on complex carbohydrates and grains. Most foods in the middle of the store that have an extended shelf life are likely to contain trans fats and unhealthy carbohydrates. Try this method next time you shop and see if you can improve your eating by shopping wisely now that you are better informed.

Gene C.

Celiac Disease

2008-04-27T16:59:00.012-04:00

A segment of our society which has largely been ignored until just recently is the population suffering from Celiac disease. There are other segments of our society that have other gastric problems such as Crohns Disease and Irritable Bowel Syndrome also known as IBS but that will be the subject of a later blog. Celiac disease strikes persons who are intolerant of Wheat, Rye, Oat and Barley gluten. Gluten is a plant protein found mainly in wheat, which imparts the properties of elasticity to dough. The majority of gluten is found in wheat, however it is also present in rye, oats and barley. Corn, rice, potatoes and legumes are considered low gluten and become the primary flours used for people who cannot tolerate gluten. The line of products that we carry both at http://www.myhealthmanagement.com/ and http://www.bariatricfoodproducts.com/ is very friendly to those that suffer from Celiac disease and tends to make their life easier by offering them a host of products that heretofore were unavailable or unknown to them.

The following products DO NOT Contain Wheat, Rye, Oats or Barley:
Shakes and Puddings
Creamy Chocolate Shake Mix, Creamy Vanilla Shake Mix, Island Fruit Smoothie Shake Mix, Vanilla Creme Instant Pudding, Double Chocolate Instant Pudding, Lemon Chiffon Instant Pudding, Dulce de Leche Caramel Pudding, Custard Creme with Toffee Bits and Chocolate Marshmallow Pudding.
Hot and Cold Beverages
Cranberry Grape Fruit Drink, Lemonade Drink, Mixed Berry Fruit Drink, Orange Fruit Drink, Pineapple Apricot Fruit Drink, Strawberry Kiwi Fruit Drink, Creamy Hot Cocoa, Mint Hot Cocoa, Raspberry Hot Cocoa and Cappuccino.
Meal Replacements
Chocolate Pudding and Shake Mix, Chocolate Mint Pudding and Shake Mix, Vanilla Pudding and Shake Mix, Mocha Pudding and Shake Mix, Strawberry Pudding and Shake Mix, Wildberry Fruit Drink, Creamy Chicken Soup, Creamy Tomato Soup, Vegetable Chik'N Marinara, Berry Creme Smoothie and Strawberry Creme Smoothie.
Nutrition Bars, Snacks and Desserts
Peanut Butter Bar with Chocolate Flavored coating, Chocolate Chip Cookie Dough Bar with Chocolate Flavored coating, all Crisp 'N Crunch Bars; Cinnamon, Peanut, Double Berry and Cocoa Cafe, Crunchy Cheddar Mix, Crunch O's; Barbecue and Sour Cream and Onion, Mini Crisps Chocolate; the product does not use wheat, oats, rye or barley but is produced in a facility and on equipment that also processes wheat. The label statement reads: May contain traces of peanuts, tree nuts, wheat and eggs. Double Bites Original and Cheddar, products do not contain wheat, oats, rye or barley but are produced in a facility that processes products using soy, wheat, peanuts and other tree nuts. Label statement reads: product contains soy
and milk.
Light Entree
Cheesy Egg with Vegetables
Dessert
Cheesecake
Soup
Cream of Chicken Flavor Soup Mix with Vegetables
Fiber Supplements
Fulfill Gelatin; orange and cherry, Fulfill Drinks; Mixed Fruit and Iced Tea with Lemon
Kay's Naturals
Chili Nacho Cheese and Lemon Herb Protein Chips, Better Balance Kruncheeze White Cheddar Protein Chips, Golden Butter Twists Pretzels, Apple Cinnamon, Honey Almond and French Vanilla Protein Cereals.

I believe that this a long and comprehensive list of products that Celiac Disease sufferers can choose from to add a variety of nutritious and tasty products to their daily regimen without affecting their well being.

Any questions or comments can be directed to gene@myhealthmanagement.com or gene@bariatricfoodproducts.com

We welcome your input.

Gene C.

Serious Nutrition

2008-04-19T15:32:00.007-04:00

It has been a while since we announced the new line of meat snacks we added to our websites. So we would like to reintroduce the NEW Ostrim High Protein Snacks. As a competitive athlete, fitness conscious individual, dieter or Bariatric patient, you know the importance of good nutrition to keep you competitive, fit, slim and healthy. This is why you should use the new OSTRIM High Protein Snack Sticks. OSTRIM snack sticks are a great tasting, nutritious, satisfying protein food that fits into any personal nutritional program.

High Protein
96% fat free
Only 3 grams of carbs or Less
Great Taste
Tender and Ready To Eat

OSTRIM, is one of nature's best sources of meat protein. Each 1.5 ounce stick is packed with 26% of the recommended daily allowance of protein for people who are serious about high quality nutrition. Why is protein so important? Proteins are the building blocks of the body and are directly responsible for the health and maintenance of strong shapely lean muscle, blood, skin, hair and internal organs. Your body needs and utilizes protein throughout the day and especially after you exercise. These small meat sticks can go in any purse, pocket, office drawer, backpack, etc. for when you need a quick snack. Take a look below for the Nutritional Value Comparison of different meats as compared to OSTRIM:

1.5 ounce /42 gram serving Fat Grams Protein Grams Calories Cholesterol

1. OSTRIM 1.5 13.0 80 30mg

2. Turkey 4.0 11.8 86 40mg

3. Chicken 5.7 11.5 100 34mg

4. Beef Sirloin 6.5 11.7 108 38mg

The Source of this information is USDA Handbook 8, Nutrition Composition of Foods

If you are a person who is trying to balance work, family and self who wants to eat right but does not have time, then OSTRIM is the ready to eat on the go product for you!!!!!!!!! OSTRIM is USDA inspected, guaranteeing you a true and correct nutritional profile of quality and wholesomeness. OSTRIM can be enjoyed everyday to help you get and maintain your desired level of protein intake, fitness and good health without compromising your busy schedule.

Visit us at http://www.myhealthmanagement.com/ and http://www.bariatricfoodproducts.com/ for an assortment of OSTRIM sizes and flavors as well as over 100 high protein, low carb and low calorie foods to incorporate in to your health regimen.

Gene C.

Here are more stragies for successful weight management

2008-04-12T10:21:00.003-04:00

HOW TO SET GOALS FOR BEHAVIOR MODIFICATION
DURING A WEIGHT LOSS PROGRAM

Addressing the problem of excess weight requires a three-pronged approach: changing behavior patterns, making dietary adjustments and increasing activity level.

Individuals wishing to lose weight must be motivated enough to change habits not for a few weeks or months, but for a lifetime.

The desire to lose weight must come from within, rather than from external pressures. Choosing the right time to start a weight loss program is also important. People under stress or pressure may not be able to devote the considerable attention and effort required to make lifestyle changes.

Culled from medical research, the strategies listed below come from successful clients who have lost weight and kept it off.

These strategies help the client translate healthy eating, lifestyle changes and increased physical activity into action.

Keep these guidelines in mind as you review your members behavior modification goals.

Strategies for Success

1. Set Realistic goals. Rather than attempting to lose a specific number of pounds, make the goal the adoption of healthier eating, exercise habits and lifestyle changes. If a weight loss goal must be set, losing 10-15% of current body weight is a realistic goal to start with.IAW Action Item: Short term goals should be set and followed up by staff on a weekly basis.

2. Seek support from family and friends. Studies have shown that people who receive social support are more successful in changing their behaviors. Ask family and friends for help, whether this means keeping high-fat foods out of the house, or relieving you of some chore so that you have time to exercise. It will be easier to stick to a new eating plan if you are the person responsible for food shopping and preparation, and if everyone in the household eats the same types of foods. IAW Action Item: If possible, talk to the clients support network, friends and family, and convey to them how they can help.

3. Make changes gradually. Trying to make many changes quickly can leave one feeling overwhelmed and frustrated. Ease into exercise; do not overdo it. Incorporate low-fat eating in stages. One way to do this is to make step-wise changes in certain food items. For example, if you typically drink whole milk, switch to 2% milk, then to 1%, and then to skim. IAW Action Item: Monitor gradual changes weekly with member. Have them write down 1-2 changes they made in exercise, lifestyle and nutrition on a weekly basis.

4. Eat slowly. Many people eat more calories than are needed to satisfy their hunger because they eat too quickly. It takes about 20 minutes for the brain to recognize that the stomach is full, so slowing down helps you feel satisfied on less food. Moreover, eating slowly allows you to better appreciate the flavors and textures of your food.IAW Action Item: In food diary, have members write down time they took to eat each meal.

5. Eat three meals a day, plus snacking. Skipping meals is counterproductive. People who restrict their eating habits too rigorously often have an all or nothing approach: Once they go off their diet, they tend to abandon all efforts and find it difficult to return to healthy eating habits. You will be more successful in the long run if you give yourself permission to eat when you are hungry, eat enough nutritious low-fat foods to satisfy that hunger. Spread your calorie intake and food supplements out over the course of the day. IAW Action Item: Members should use food diary and staff should review it weekly and point out positive points and work on weaknesses.

6. Plan for exercise. Choose activities that are convenient for you to do on a regular basis, and then treat exercise like any other appointment - set a time and jot it down in your date book. IAW Action Item: Review exercise plan with member on weekly basis.

7. Record your progress. Start a food diary and exercise log to keep track of your accomplishments. Such detailed diaries may seem cumbersome to complete, but they can help you stay motivated, and reviewing the diaries can reveal any problem areas.IAW Action Item: Review food diary and exercise log on a weekly basis.

8. Evaluate your relationship to food. The situations most often associated with inappropriate eating are: habit, stress, boredom, emotions, and using food as a reward. Although eating may appear to soothe uncomfortable feelings, its effect is temporary at best and ultimately does not solve any problems. Remember, eat for nutritional reasons, not psychological reasons.IAW Action Item: Have members write down in appropriate reasons why they strayed from diet.. Review with them and point out strategies to change behavior.

9. Recall accomplishments and problem areas. Have member write some accomplishments and problematic areas during the week. Have them write their feelings and thoughts and strategize how to overcome these problem areas. Reminding members of past achievements can help them feel more confident about making the changes that will lead to weight loss and lifestyle change. IAW Action Item: Review members accomplishments and problem areas on a weekly basis.

10. Do not try to be perfect. While it is true that losing weight requires significant change in lifestyle, eating and exercise habits, not every high-fat food must be banished forever and one need not exercise vigorously every day.

Gene C.

GLUTEN FREE, GLUTEN FREE AND GLUTEN FREE

2008-04-07T15:46:00.002-04:00

I have recently been reading about some of the problems that wheat gluten (vital wheat gluten) causes many of you. It amazed me to read that someone suffering from Celiac disease could find themselves bedridden for three weeks just by ingesting extremely small amounts of wheat gluten. Celiac disease, an inherited autoimmune illness affects an estimated one in 133 people.
Celiac affects different people with varying degrees of severity but also with distinct symptoms. Many patients first complain of some form of gastrointestinal distress, but others experience anemia, weight loss, osteoporosis, infertility and depression. In celiac patients, gluten attacks the small intestine, specifically by breaking off the millions of fingerlike projections that line called villi. Without villi, people cannot absorb important nutrients, such as calcium. The digested food rushes past like a bucket of water on a tile floor. Once the patient eliminates gluten, the villi usually regenerate. A simple genetic test can determine if you are susceptible, but only an endoscopy and cell biopsy can show the broken villi.

Our clients are very fortunate in that we can supply them with cereals and snacks that are gluten free. As a matter of fact the Federal Government requires that gluten free product contain no more than 20 parts per million of gluten but the product that we distribute,
Kay's Naturals, has tested at 5 parts per million and is quite safe for Celiacs, Crohns disease and IBS sufferers.

Kays All Natural Products can be ordered through our websites:
www.myhealthmanagement.com and www.bariatricfoodproducts.com

We usually ship your order within 24 hours and prepay freight for any order over $ 50.00. Any order over $ 100.00 will ship freight prepaid AND will receive an additional 10% discount.

Gene C.

Salute to our Clients

2008-03-30T15:07:00.002-04:00

I'm not sure if you are aware but we have been given the designation by Yahoo Small Business
as a Yahoo 5 Star Website. This award is accomplished by giving great customer service and insuring that all our customers needs are met. We encourage our clients to report to Yahoo the experience they have had with Health Management and Nutrition (www.myhealthmanagement.com) and it will in turn report back to us so we know where we stand and if necessary take corrective action in order to improve our service. The following are some of the actual reports from our clients on how we conduct our business. And no we did not cherry pick, these are the real McCoy. Here goes:

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1012
Rating: Excellent
Comments:
Price Rating:Good
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:The customer service that this company offers in EXCELLENT! I had a problem with my order and they were right on the money to straighten it out.

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/985
Rating: Excellent
Comments:
Price Rating:Good
Shipping Options Rating:Good
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:This merchant always takes care of his customers. If I ever have a question or concern it is immediately handled to my satisfaction. I would recommend this merchant to everyone.

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1020
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:I will continue to do buy products from this merchant. They are very friendly, fast and my orders have always been accurate. Thanks for the great service.

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/909
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:It was such a pleasure! Couldnt have been any easier. The price, personal touch, convience is 5 star. I will be back.

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/928
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:I wish that I could buy everything I need through this site, that would make my life complete!

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1008
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:One of the things that I find most amazing about this site is that they are sending a product to me that I can get at a local clinic, yet I can taste that it is fresher from My Health Management! And Im not paying them hundreds of dollars to talk to me, yet they are perfectly wiling to do so at any time. Im proud to refer friends and co workers to them, and they are never disappointed. As always I cant say enough good things about Gene and Jan and the awesome company they run!

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1001
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:Good prices, fast shipping, excellent communication Will order from again.
Thank you!

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/959
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:Great service, prices and products. Web site is easy to navigate and ordering is simple. I am very pleased with all aspects of this merchant.

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1055
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:Each time I have placed an order, it has been an excellent experience - from the ease of ordering, to the low prices, free shipping, discount, customer service and super-fast shipping. Whenever I have a question, I send an email and it is generally answered immediately. It is refreshing to do business with someone like this!

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1062
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:I love this place. My order is always perfect! They always send free samples, they have the best prices around. Great customer service. This place is #1 in my book!

To view this order follow this link: https://us-f2-edit.store.yahoo.com/RT/MGR.yhst-71897475536871/order/1092
Rating: Excellent
Comments:
Price Rating:Excellent
Shipping Options Rating:Excellent
Delivery Rating:Excellent
Ease of Purchase Rating:Excellent
Customer Service Rating:Excellent
Title:
Body:My Health Management.com is still doing an excellent job. I have e-mailed with questions in the past, and Eugene has called me on the phone and personally answered all of my questions. MHM provides and easy, healthy and TASTY diet plan, along with food options that fit well into other existing plans. Thanks again!

Do we have more of these to show you? Of course, but I think you get the idea by now that we bend over backwards to insure our clients have what they need in a timely fashion and at a realistic price. If you have had less than a stellar experience with one of our competitors then come over and do a little business with us. I think you will like the experience and your budget will thank you.

Gene C.

New Products

2008-03-27T17:58:00.002-04:00

We have added a new line of products in an effort to bring you more healthy choices for your health management. We now have available from Protos, Inc their delicious line of meat snacks.
We are currently have the Ostrim line of meat snacks available in three flavors; Barbecue, Teriyaki and Pepper. We are awaiting the arrival of the Ostrim Mighty Mini Sticks which are small meat sticks that can go in your pocket or purse and are handy for whenever you get a tinge of hunger. It will satisfy your immediate craving and perhaps keep you from that Big Mac or that Number 2 at Wendy's which will surely wreck your diet and otherwise contribute to derailing your efforts at eating well. Jan and I have tried all three as well as the Mighty Mini Sticks and we love them. They taste great, are easy to chew and offers the same or more nutritional benefits than most sports bars. They are shelf stable, require no refrigeration and their convenience and portability is second to none. For the person on the go, be it an athlete, commuter, motorcyclist, over the road driver, bicyclist, physical fitness enthusiast, high protein dieter, kids, weekend warriors, executives or soccer Mom shopping at the mall, these products are great to have close at hand whatever you may be doing.

Ostrim is not your ordinary meat stick! Made from a combination of naturally raised ostrich meat and premium lean beef with no fillers, Ostrim Meat Sticks are specially formulated for the growing list of consumers looking for snacks that offer taste, nutrition and convenience.

Check out our websites, www.myhealthmanagement.com or www.bariatricfoodproducts.com for pricing and nutritional information.

If you have any questions or comments, please feel free to post them. We would like to hear from you.

Gene C.

Bahavior Modification Lessons

2008-03-16T09:07:00.004-04:00

For those of you who have been following the 26 lessons in bahavior modification and feel you can benefit from it we have an e-manual available if you choose. This manual is free of charge and all you have to do to get a copy is to send me an
e-mail with your e-mail address to either:

gene@myhealthmanagement.com

or

gene@bariatricfoodproducts.com

We will send you the manual in complete form so you can refer to it when needed and it can also be shared with friends and loved ones.

We always like to know how we are doing and if we are satisfying your information needs. If you would like to send us a comment we would welcome your input. It can be done right here on this blog or you can use one of the two e-mail addresses listed above.

Be well.

Gene C.

Conclusion

2008-03-15T17:02:00.003-04:00

Conclusion

Putting It All Together

You may be surprised to discover that you have reached the end of the HM&N Behavior Modification Program and are now ready to enter maintenance. If that prospect seems overwhelming, take heart, here is what you learned:

1. You have developed the technical skills needed for effective weight management.
2. You have developed a positive self image and increased self esteem.
3. You have learned ways of dealing with both the internal and external forces around you.
4. You have learned to recognize stress and discovered ways to minimize its effect upon your life.

The Present

Take this opportunity to feel comfortable and confident. Also take time to remember that while the weight loss phase is over, the HM&N program is far from finished. Permanent weight control depends on lifestyle change which may take many months to accomplish. While eating habits and behaviors have been modified during the HM&N program, it is only the beginning.
We have outlined some of the tools and crutches that you will need to develop healthy attitudes towards eating, but you are the one who has to take responsibility for implementing them in your life. It takes time, practice and the help of some crutches before the positive attitudes will function on their own.
At first, these may seem awkward and silly and obvious, like any crutches, but you may need to use them until your positive attitudes are healthy and self sustaining. Eventually, you will get to know your Achilles Heel (those cues, beliefs and attitudes, and thoughts and feelings that are particularly destructive) well enough so you can counter its effect before it takes control of the situation.

Future

You have your game plan, now you must execute it. You must continue in maintenance to refine these skills under the supportive care of your HM&N team. By continually practicing these skills under our watchful eye (like an athlete preparing throughout the season with his coach for the Superbowl), you will improve your chances for long term weight control. In time, you will be able to make your own choices and deal with food cues and behavioral situations wherever you may find them; but for now, listen to your coach.

Remember, you are still in training!

Gene C.

Resistance Tactics: Strategies for Change

2008-03-14T17:16:00.004-04:00

Lesson 26

Resistance Tactics: Strategies For Change

Resisting Change

You are likely to resist change because it creates chaos and conflict. Change riles things up, bringing out emotions you are not used to or comfortable with feeling. It also means you are striking out into dangerous territory, the unknown. Your mind may panic at the thought of having to change comfortable patterns of negative behavior to more positive ones. If you take a good, honest look at your behaviors, you will probably discover some common resistance tactics.

Identifying Your Resistance Tactics

Delay.
Do you often procrastinate or forget things that you wanted to do so much? I can not go to the beach today. I will go next week, next month, next summer, when I am thinner.

Denial.
Do you see problems in everybody except yourself? My friend thinks the reason she does not have a boyfriend is because her nose is too big. She really should see a therapist.

Blame.
Do you always blame either yourself or someone else for keeping you back or stopping you from making positive changes in your life? My mother never told me I was pretty. It is her fault I have such a bad self-image.

Rationalization.
Do you tell yourself every reason in the book, except the real reason, why you are not willing to change? I can not wear straight skirts because I need to project a professional image.

Avoidance.
Do you get sick, lose things, arrive late to avoid confrontations that feel threatening? I forgot to bring my lunch today. There is nothing low calorie I could buy for lunch, so I may as well splurge and have a pizza.

Overcoming Resistance
Once you figure out which resistance tactics you have been using, it will be easier for you to catch yourself when you are in the act of resisting. The first step is to admit you are resisting something. Next, set modest goals that you think you can achieve. Expect that you will succeed, and concentrate on your progress, not your setbacks.

Start to act.
Action makes you feel less helpless and more powerful. If you decide that you want to start an exercise class, then do it! You wll discover that resistance keeps you stuck in one place, but action serves as a catalyst, moving you forward toward more change. If you change old behaviors gradually rather than all at once you are more likely to succeed. Your mind and your body need time to adapt and adjust to these new changes.

Celebrate the Change

You will notice as you work toward changing your negative body image that it never really mattered how your body looked. What mattered most is the way you viewed it, how you thought others saw it. Whereas before you looked at yourself with self rejecting eyes, you now view yourself with self acceptance, with generosity and forgiveness. Look in the mirror and say to yourself, I like myself just the way I am! Then celebrate the changes that helped you to realize that you can love your body and yourself.

Gene C.

Learning To Love Your Body

2008-03-13T20:16:00.002-04:00

Lesson 25

Learning To Love Your Body

Everyone carries around an inner view of how he or she looks to the world. This is known as your body image, the way you see your body through your minds eye. Depending on whether your body image is positive or negative, it can support you on the road to success or pull you down the path to failure.

What Is Your Body Image?

It is visual, based on what you see when you look in the mirror. It is emotional, based on how you feel about the way you look. It is kinesthetic, based on how you feel about and control your body parts. It is historical, based on the way people have responded to your appearance throughout your life.
The way you see yourself depends to a large extent on how you think others see you. Most of us see ourselves as a caricature of who we really are. The minds eye presents a distorted image of the way you look. There are two common ways you can distort body image; by seeing a particular body part (nose, hips, thighs, etc.) as abnormal or viewing yourself as having the wrong size or shape. Either way you are doing yourself an injustice.

Understanding Your Body Image
Examine your own feelings by asking yourself a few simple questions:

Are you often self-conscious about your appearance?
Do certain body parts tend to dominate your thoughts? If so, which ones?
Do you often compare your looks to others or to those of models?
Do some body parts seem dramatically different from one day to the next?
Do people say you look better than you think you do?

If you answered yes to any of the questions above, you need to set some new goals for yourself. Think about how you feel about your body, and then write down how you would like to feel about it.

Setting Goals For a New Body Image

When you select your goals, keep your list short and manageable.
I will stop demanding perfection.
I will stop setting up unrealistic standards for myself of how I should look.
I will stop criticizing my appearance and look for my good points.
I will learn to love my body and treat it with respect.
Be patient. Remember that it took many years to develop your body image, therefore, do not expect your self perception to change overnight.
To succeed at body love, you must first acknowledge that you and your body need to establish a new relationship. Then you need to learn concrete ways to change your body image.

Gene C.

Integrating Thinking, Feeling and Acting

2008-03-12T20:24:00.002-04:00

Lesson 24

Integrating Thinking, Feeling and Acting

Some forms of behavior are automatic, like breathing or scratching an itch. Others, like eating are rarely automatic. Eating behaviors are the end result of a continuum or a sequence of events which are influenced by your thoughts, feelings and emotions.

Defining the Continuums

Some input or cues trigger thoughts and feelings that in turn lead to some kind of output or behavior. That continuum looks something like this:

INPUT
FILTER
PROCESSING
OUTPUT
Cue
Beliefs and Attitudes
Thoughts and Feelings
Behavior
Controlling the Continuum

Using the following HM&N Continuum Exercise to keep track of your thought, feeling, behavior continuums. Soon, you will start to recognize patterns, certain situations, ideas and feelings that regularly set you off in search of food. And you will find more and more ways to deflect the continuum away from eating behaviors into more appropriate ones.

HM&N Continuum Exercise

INPUT
What cues are particularly dangerous for me in terms of wanting to eat?
What cues might be at work right now?
FILTER
What negative beliefs do I hold that affect me in this situation?
How could I rephrase those beliefs to allow for the possibility of success?
What information could these beliefs keep me from seeing in this situation?
PROCESSING
What am I thinking about that is making me want to eat?
Could I think about something else? Or could I be thinking about this in more constructive ways?
How do I feel right now? Bored, anxious, unhappy, angry?
What can I do or think about to change these feelings?
OUTPUT
I am going to (a) eat or (b) do something more constructive and appropriate for which I will reward myself with_______________________________________________________

The most important thing for you to know about the thought/feeling/behavior continuum is that you can change the outcome.

Gene C.

Behavioral Control 5: Making it Work

2008-03-11T19:26:00.003-04:00

Lesson 23

The Behavior Chain

You have probably noticed by now that certain behaviors trigger other behaviors. That is, that there is often a chain of events that leads you to want to eat for reasons other than hunger. The key to handling a behavior chain that may lead you to overeating is first to recognize what is going on. For example, perhaps you know that when you enter the kitchen after you return from work in the evening you want to eat. The chain of events goes like this:
You walk into the kitchen. Immediately you start to think about food. You see an open bag of potato chips on the counter next to the stove. You go to the stove, begin cooking dinner, and reach for the chips. Before you know it the bag is half empty.

Breaking the Chain

Avoid going into the kitchen immediately after work. If you have two entrances to your home, go in through the door that is not in the kitchen. If you must enter through the kitchen, do just that walk through the kitchen to another room.
Find an activity to keep you occupied for at least ten minutes, even if you are legitimately hungry. Remind yourself that it is okay to feel hungry. You are not going to pass out just because you are feeling some hunger pangs which you plan to satisfy soon.
You can go to your room and phone a friend or change into sweats and do ten minutes of stretching exercises. Talk to your children. Water the plants. Sit in a chair, close your eyes and relax for ten blissful minutes. The only thing you cannot do is step foot into the kitchen, not yet. After 10 minutes, the urge may very well have passed.

Planning for Success

But what if you try to break the chain and it just does not work? What if you eat a planned snack at work, walk right through the kitchen, stay out for ten minutes, keep all snacks out of sight and still feel an uncontrollable urge to binge? First, use self talk to combat what feels like an overwhelming urge at the moment. Ask yourself what you are doing and why. Remind yourself how you will feel after the deed is done. Do you really want to return to old behaviors? Will that make you feel happy with yourself? The answer, as you know, is a resounding NO! Remind yourself of how hard you have worked to come so far, of the new behaviors you have been working on, and the new approach to eating that you now have.

Gene C.

Behavioral Control 4: Special Situations

2008-03-10T15:19:00.004-04:00

Lesson 22

Behavioral Control 4: Special Situations

What About Home?

Are you a victim of your environment? Or are there ways you can change your environment to adapt to your needs? Obviously there are some things you cannot change, at least not right away.
If you live near the best bakery in town, you cannot just pick up and move because you have a temptation right around the corner. You can plan your itinerary so that you do not pass by that bakery every day.
If your husband loves to eat ice cream every night, you cannot ask him to change his behavior to suit your needs, or can you? You certainly can ask him to eat in another room, or excuse yourself and go to your bedroom while he indulges in his snack.

What About the Workplace?

Treat your office like your home. Designate a place where you can eat, probably at your desk and make it clear to yourself that this is the only place where eating is allowed. If you are brown bagging it, plan ahead and make sure you include foods in your lunch that will tide you through the work day.
If you go out for lunch, do some investigating first. Visit the restaurants near your office and examine their menus. Which ones offer low calorie selections? Beware of calorie counter lunches that offer chicken salad, tuna salad or seafood salad that may be loaded with hidden fat.

What About Ordering In?

What if everybody decided to order a pizza and asked you to join in? Well, there are two ways you can handle that situation with ease. First, it is okay to order pizza with your coworkers if you put in your request for plain pizza, or extra veggies. When the pizza arrives, take two pieces of pizza, walk back to your desk and eat them slowly. When the pizza on your plate is finished, your lunch is finished even if there are leftovers that are offered to you.
If you know you cannot handle the pizza challenge, tell your coworkers that you are meeting a friend for lunch and head out the door to one of your usual lunchtime eating places. Then you have removed yourself from the temptation. Make sure that you order something satisfying for lunch, something you really enjoy, so that you do not feel deprived when you return to your office. Tell yourself when you are finished that you are full and that you will not eat pizza when you return to your desk.
On the way back to your office, stop at a fruit stand and buy yourself a fresh orange or apple to munch on at your desk. If your coworkers offer you pizza when you return, you are prepared to give the thin persons answer; No, thank you. I am full. And you will discover it is really true!

Gene C.

Behavioral Control 3: Altering Responses

2008-03-09T13:15:00.002-04:00

Lesson 21

Behavioral Control 3: Altering Responses

Think Thin

Healthy choice making is a process by which you train yourself to think and make choices from a thin viewpoint. You already have the knowledge, all you lack is practice. The key to healthy choice making is how to follow up on the awareness which you have gained through the HM&N program.
Most people are aware that bacon contains a lot of fat. Just knowing this fact, however, will not help your diet if you keep it in the freezer. A follow up plan not to purchase bacon at all is a sign of healthy choice making. Sticking to a low-fat diet and maintaining self control is easier when high fat foods are eliminated from your cabinets.
Self control and ideal choice making are not absolute states. You may take a considerable amount of time developing enough self control to resist all the temptations of our modern world.

Self-Control and Choice-Making

Do not strive for perfection. Every little choice that is positive is important. As you exercise your choice making powers, you will gain more confidence. Remember too, that behavioral changes, such as healthier choice making, do not occur overnight. Years of developing bad habits lead to difficult patterns to break.
Stopping cold turkey is not always necessary. Sometimes a slow adjustment to your lifestyle will result in the confidence to continue. Every little choice and admittance of desire to change proves that you are gaining control over your own life.
Not reacting immediately will allow your self control time to react. And as you develop more self control, the process of curbing bad habits will become easier. Stop and think before you react. As you reach for a cookie, think about the consequences instead of making one motion from hand to mouth.
Learning to choose is very rewarding. You will feel the true meaning of success as you gain self control and self determination in the pursuit of your goals.

Eating for Health and Longevity

Food and eating are a very large part of the social life of most Americans. We like foods that taste good and are easy to eat. Nobody can dispute the fact that a diet high in fat (especially saturated fat) contributes to many diet related illnesses such as hypertension, obesity, heart disease, gout, and even certain forms of cancer (such as colon cancer). Controlling your diet is a positive step in preventing these diseases.

Gene C.

Bevahioral Control 2: The Environment

2008-03-08T12:04:00.004-05:00

Lesson 20

Behavioral Control 2: The Environment

Situational Eating Responses

You know certain situations, foods and emotions are red lights for you, warning you that danger lies ahead. Examine your past behaviors and attitudes toward food. Do you want to eat every time you watch television, talk on the telephone, walk into the kitchen? It is possible that your old behaviors were linked behaviors, that is, you linked eating to another behavior. It took time to develop that link and it is going to take some work to make sure that the destructive link does not return.

In the Kitchen

When you have to be in the kitchen at meal time, make sure that tempting snacks are out of sight. Remember, OUT OF SIGHT, OUT OF MIND, OUT OF MOUTH! Do not make it easy for yourself to grab potato chips, pretzels, etc. while you are cooking dinner. If it is time for a snack, measure out an ounce of pretzels, sit down at the table and eat. Beware of the urges you will feel while in the kitchen and put away tempting foods.
While you are cooking, beware of tasting as you cook. This can quickly add up to a full portion. And, of course, when dinner time comes you sit down with your family for yet another portion! And do not forget the commitment you made to eat only while you are sitting at a table with a measured portion of food.

The World Around You

There are sights, sounds, smells and seduction from food all around you. And it is so easy to give in to the constant temptations. The world is not going to change for you. It is you who needs to change your attitudes and beliefs about food. The only person who can take care of your needs is you! If you give in every time you see a hot fudge sundae, or hear an ad on the radio, or walk into a grocery store, bakery or restaurant, you will quickly discover that you are eating all the time.
The temptations will always be there. It is up to you to learn to use the little word NO, when you are bombarded by temptations. Temptations, seductions, they are everywhere. But you can handle them now because you are in control of yourself and in control of your environment.

Gene C.

Behavioral Control 1:Basics of Change

2008-03-07T16:29:00.003-05:00

Lesson 19

Behavioral Control 1: Basics of Change

The 8 Rules of Eating Lead to Successful Weight Control

Rule 1: Only eat when you are sitting at the table.
No eating on the run, in the car, on the street, at the playground, in the park, or while you are in front of the television. If you are standing up you should not be eating! It is that simple. Simplicity is what makes it easy but only you can make it work.

Rule 2: Put your fork down between mouthfuls.
Enjoy what you are eating. Relax and give yourself a chance to feel full before your plate is empty.

Rule 3: Teach yourself when to eat.

Structure your life so that you make time for eating healthy meals. Eat while your sitting down and not while you are rushing off to an appointment.

Rule 4:

Healthy does not have to mean boring.

Do not eat the same meals every day. Vary your menus, adding new spices, new tastes, new textures to your meals. The reality is that healthy, low-calorie, low-fat eating can be just as exciting and much more energizing than the high-fat, high-calorie regimen you were used to before.

Rule 5: Be clear about what you want to eat.

If you are craving something ice-cold like ice cream, do not try to talk yourself into a muffin or a slice of toast or anything else that is not cold. You can treat yourself to a frozen yogurt treat and still feel in control. You will also feel satisfied, which means that you will stop eating after the yogurt, rather than seeking out other foods to fulfill your urges.

Rule 6: Eat on a small plate.

Fill the smaller plate, enjoy your food and never feel a moments guilt about overeating.

Rule 7: No seconds!

As you eat, tell yourself that whatever is on your plate is going to satisfy you. You do not need any more food.

Rule 8: If you need a taste, take a taste!

Keep urges in perspective. When you are confronted with a high-calorie food that you really want, take a taste—even a small piece. Allow yourself to have the sensation of tasting that delicious homemade apple pie or fudge brownie or chocolate delight. But as soon as you feel that urge to reach for more, say to yourself, there is a tomorrow. Reminding yourself of this is your way of allowing yourself to have another treat again in the future.

Gene C.

Smart Shopping

2008-03-06T19:33:00.001-05:00

Lesson 18

Smart Shopping

As with many other HM&N experiences, you must make time for calorie-wise conscious shopping. The shopping experience requires planning ahead.

Eat Before You Shop

Never shop on an empty stomach. Whenever you place yourself in a vulnerable position, your defenses weaken. When you first enter the supermarket, notice that baked goods and other tempting foods are often among the first items to meet your eye. The markets strategy of temptation is designed to lower your resistance. On a full stomach, you will have the strength to come to your senses!

Bring a List

If you have a list with you, your shopping trip will be more focused and efficient. Roaming aimlessly down the aisles allows you too much time to rationalize why you deserve that coconut custard pie at the frozen food section. It is so simple, what you do not take home, you cannot eat!

Read the Labels

As we have said before, labels are tricky. Becoming a skeptical consumer and recognizing the potential traps really gives you a head start in the label jungle. Learn not to trust the front of a box just because it says natural or lower in calories. Question all labels and choose your foods carefully.

Look for low-fat alternatives to your favorite foods.

Steer away from foods with simple carbohydrates and lean towards more complex carbohydrates.
Note amounts of saturated fats listed on the label. Aim for less than ten percent of your fat intake from saturated sources. With a 1500-calorie diet, only 5 grams should be from a saturated fat source.
Always remember that low cholesterol and low-fat differ immensely. A product can be low in cholesterol and high in fat. A product may even be low in saturated fat, but exceed your daily limit of total fat.

Be an Informed Shopper

Take shopping seriously. Conscious and conscientious shopping for food will be an important phase of your HM&N weight maintenance program. You will need to examine labels and choose only foods that are within your HM&N maintenance plan.
To make a final choice while shopping, follow your instincts based on your knowledge. If it makes it out of the store, it will inevitable make it into your mouth. Stop the temptation and start to feel the success!

Smart Shopping

2008-03-06T19:25:00.003-05:00

Lesson 18

Smart Shopping

As with many other HM&N experiences, you must make time for calorie wise conscious shopping. The shopping experience requires planning ahead.

Eat Before You Shop

Never shop on an empty stomach. Whenever you place yourself in a vulnerable position, your defenses weaken. When you first enter the supermarket, notice that baked goods and other tempting foods are often among the first items to meet your eye. The markets strategy of temptation is designed to lower your resistance. On a full stomach, you will have the strength to come to your senses!

Bring a List

If you have a list with you, your shopping trip will be more focused and efficient. Roaming aimlessly down the aisles allows you too much time to rationalize why you deserve that coconut custard pie at the frozen food section. It is so simple, what you do not take home, you cannot eat!

Read the Labels

As we have said before, labels are tricky. Becoming a skeptical consumer and recognizing the potential traps really gives you a head start in the label jungle. Learn not to trust the front of a box just because it says natural or lower in calories. Question all labels and choose your foods carefully.

Look for low-fat alternatives to your favorite foods.

Steer away from foods with simple carbohydrates and lean towards more complex carbohydrates.
Note amounts of saturated fats listed on the label. Aim for less than ten percent of your fat intake from saturated sources. With a 1500 calorie diet, only 5 grams should be from a saturated fat source.
Always remember that low cholesterol and low fat differ immensely. A product can be low in cholesterol and high in fat. A product may even be low in saturated fat, but exceed your daily limit of total fat.

Be an Informed Shopper

Take shopping seriously. Conscious and conscientious shopping for food will be an important phase of your HM&N weight maintenance program. You will need to examine labels and choose only foods that are within your HM&N maintenance plan.
To make a final choice while shopping, follow your instincts based on your knowledge. If it makes it out of the store, it will inevitable make it into your mouth. Stop the temptation and start to feel the success!

Gene C.

Heart Disease Prevention

2008-03-05T19:05:00.002-05:00

Lesson 17

Heart Disease Prevention

Heart disease is commonly caused by hardening of the arteries, a process in which cholesterol plays a role in the thickening, hardening and narrowing of the blood vessels. If a blood clot gets caught, it may lead to a heart attack.

Good and Bad Cholesterol

High density lipoprotein is called good cholesterol because it can actually help rid the body of excess cholesterol. The higher the HDL, the better. Ideally, it should be above 35mg. Smoking and obesity decrease HDL. Aerobic exercise increases HDLs.
Low density lipoprotein is called bad cholesterol. The lower the LDL level, the better. It should be below 130mg. LDL cholesterol is most affected by changes in diet. Excess intake of saturated fats and cholesterol increase LDL levels; polyunsaturated and monounsaturated fats tend to reduce LDLs.

Recognizing Genetic Risk Factors

Family History. A history of high blood pressure, high cholesterol levels and heart attack.
Gender. A higher incidence of coronary heart disease in men than women.
Race. A higher incidence of coronary heart disease among African Americans.
Age. A higher incidence of coronary heart disease among the 30 to 55 age group.

Recognizing Learned Behaviors As Risk Factors

Obesity. Defined as more than 20% over ideal body weight (IBW).

Smoking. Especially critical for heavy smokers who began smoking at an early age.

Lack of exercise. The result of the generally sedentary lifestyle of most Americans.

Stress. The work-a-holic syndrome.

Poor Eating Habits. A high fat, high sugar, high salt diet and not enough dietary fiber.

Dietary Management in the Prevention of Heart Disease

Reduce total dietary fat to 30% or less of total calories.
Lower saturated fat to less than 10% of total calories
Limit polyunsaturated fat to 10% of total calories.
Restrict cholesterol intake to no more than 250-300mg per day.

Gene C.