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Meal Replacements - Convenient and Effective for Weight Loss

Want an easier way to cut calories and experience long-term weight loss?

Try meal replacements—one of the fastest growing segments of the food industry.
Many people like meal replacement products because they are convenient, they take away the need to think about what to eat during the day and the calorie counting has already been done for them.

As well as cutting calories in a controlled way, many nutrition experts also think meal replacement diets are effective because they offer a structured plan and are the ultimate convenience food since they require little or no preparation or cooking. Furthermore, they take away the ‘pressure’ of deciding what to eat , yet still allow some choice.
In this article I will quote some of the research, then will explain what to look for if you want to try this approach.

More than 60 studies in the medical and nutrition literature show that those who use meal replacements lose more than three times as much weight, and keep it off successfully, compared to “traditional” diets where people work to count calories and monitor portion control.

NO studies have found traditional diets to be more effective than meal replacements.

Also important to note: meal replacements improve dietary compliance and nutrition intake, and lead to reductions in all measured medical risk factors.

Let me share a few of those studies with you.

American Journal of Clinical Nutrition 2004: Women using four meal replacements and one entrée per day lost more weight (12.1% of initial body weight) in 20 weeks compared to women on a conventional low calorie diet (7.8% of initial body weight).

Diabetes Care 2003: Overweight individuals with type 2 diabetes lost significantly more weight and improved diabetes control with a combination therapy that included meal replacements, compared with a standard weight loss program.

Obesity Research 2004: This comprehensive review of short and long term results of lifestyle change for obesity concluded that ”the use of portion-controlled servings, including meal replacements, currently has the strongest evidence of long-term efficacy. This approach focuses more on limiting calories than modifying the consumption of a specific macronutrient”.

And, my favorite, from Obesity Research 2003: There was a 32.6 pound difference between individuals who used a meal replacement plan over 10 years, compared to matched controls, who used no meal replacements. Those using meal replacements (two per day, on average) lost an average of 6 pounds over the 10 years. Those not using meal replacements gained 26.6 pounds. (Which category would you fall into, looking at your last 10 years?). These participants were only given information on the use of meal replacements to lose and maintain that loss—no other instruction was provided.

If you are convinced to give it a try, here is what to look for.

There are a multitude of shake products found on the grocery store or health food store shelves.
Most contain a high quality protein source, as well as vitamins and minerals. You can try them to see what suits your taste buds. At RNfit, we are happy to make a shake for you at no charge, if you want to stop by our office in Jackson Square (next to the Ferrell Shop).

To help guide your entrée choices, check out the Nutrition Facts label. Ideally, you want no more than 350 to 400 calories, no more than 10 g of fat (3 g or fewer saturated), no trans fats, and around 600 mg of sodium or less. The goal is to limit portions for lean proteins as well as rice and pasta. To feel full, look for entrees that pair well with vegetables, or eat fruit on the side.
At RNfit™ Weight Management, we use the high-quality shakes, cereal, entrees and bars from HMR® (Health Management Resources). HMR is the leader in professional weight management programs in the U.S., found in approximately 250 medical centers.
HMR shakes are very tasty, with a calorie average of 110, and can be made into a variety of flavors. HMR entrees require no refrigeration (making them really convenient), average around 200 calories each, and we have unlimited recipes combining them with vegetables and fruit for variety and to increase satisfaction, for few calories.

The following recommendations for grocery store frozen entrees come from Women’s Health magazine.

Best in Show: Seeds of Change

With organic veggies and brown rice, Seeds' 11 entrées are a healthy eater's dream. "If the meal contains between 20 and 30 percent of your RDA of vitamin A and vitamin C, chances are you're getting a good serving of vegetables," says Mindy Hermann, R.D., author of the American Health Association's Family Health Cookbook. These fit the bill. WH favorites: Portabello Mushroom and Eggplant Lasagna, Spicy Yucatan Frijoles, Vegetables with Brown Rice and Tofu.

Best for the Microwave: Kashi All-Natural Entrees

Most frozen dinners develop decent flavor and texture when baked in a conventional oven for 20 to 40 minutes but turn into a spongy, uneven mess when nuked. Kashi designed these six brand-new frozen meals based on its high-fiber, seven-grain pilaf to taste great after 5 minutes on high, thanks to months spent tweaking the dishes' moisture levels. WH favorites: Black Bean Mango, Lime Cilantro Shrimp.

Best High-Protein: Organic Bistro Whole Life Meals

The three meals in this new line are crammed with 31 to 32 grams of lean protein each, which will keep you full and help build muscle. "I look for meals with ingredients that I would actually find in a supermarket and use in a home-cooked meal," says Susan Nitzke, Ph.D., professor of nutritional sciences at the University of Wisconsin at Madison. And these dishes deliver: They're flavored with thyme, parsley, and walnuts. WH favorites:Ginger Chicken, Grilled Salmon.

Best Low-Sodium: Amy's Kitchen Light in Sodium

It's not just taste that gave old TV frozen dinners a bad rap. "One of the biggest problems with most frozen meals is their high sodium content. Some contain about half the recommended daily amount of 2,300 milligrams," says Hope Warshaw, R.D., author of What to Eat When You're Eating Out. The four meals in this line contain only 190 to 380 milligrams per dish and still have tons of taste. WH favorites: Black Bean Enchilada, Vegetable Lasagna.

Best Portion Size: Lean Cuisine Dinnertime Selects

Itty-bitty portions can leave you feeling ravenous after scraping the last bite from a plastic tray. "Because most frozen meals are around 9 ounces, I would recommend them as a perfect take-to-work lunch," Warshaw says. "But you might want something more substantial for dinner." These 10 hearty 12-ounce meals keep calories under 400 and portion sizes supper-suitable and some even include dessert. WH favorites: Balsamic Glazed Chicken, Roasted Turkey Breast.

If you made the resolution to lose weight this year, consider using meal replacements for taste, convenience and fewer calorie decisions. We’ll be happy to help you, if you’d like to come in for a free consultation! We offer supportive classes as well as “do-it-yourself” options.

Article originally written by Nancy Cosgrove R.N., for the Anderson County Visions Magazine in January 2010.

Successful Clients Share Their Tips on Surviving the Holiday Season

"I have a shake in the morning of a big meal like Thanksgiving and Christmas. It really helps start the day off low-calorie. Plus, make 'in the box' versions of your favorite holday things."

"Keep yourself full with 'in the box' foods. There will be challenges everywhere you go...candy in every store for example. If you're full, you're more likely to avoid eating 'out of the box'."

"I don't let anything get in the way of my exercise routine during the holidays. If not for my routine, I wouldn't find the time for it."

Top 5 Tips for Holiday Party Survival

Ready or not, the holidays are upon us. Having a solid eating plan before going to your event is critical. Use these "to do" HMR® strategies to get through your events with minimal calorie damage:

1. Have one (or more!) HMR Shakes and/or Entrees before you leave home. You'll arrive at the party feeling full helping you resist high calorie foods.
2. Take along a BeneFit Bar® (or two!) to eat during dessert. The calorie savings could HUGE.
3. Call your host ahead of time to find out what's being served, and offer to bring a vegetable or fruit platter or a giant salad along with a low-calorie salad dressing.
4. Double or triple an entree recipe from the HMR Recipe Book to serve to guests.
5. Get in extra physical activity the day of the event. You'll be more likely to make healthier food choices.

Helpful hints for the Holidays

HMR's Triple Imperative® Party Survival Guide

Is it possible to get throught the holiday season without the scale creeping up?
YES! Let the "Three P's" ( and the Triple Imperative) guide you through your holiday parties:


PLAN

• Before: Plan some low-calorie days the week before the vent. Add in extra MR meal replacements to diplace even more calories than usual. Practice More Is Better™!
• During: At the party, try to eat 2-3 cups of vegetables first. Then, fill up even more with at least two non-caloric beverages (i.e. diet soda, or sparkling water).
• After: Plan out some low-calorie days for the week after. Add in extra meal replacements to displace even more calories than usual. Practic More Is Better!

PREPARE

• Before: Offer to bring a fruit/vegetable platter or other low-calorie dish to share.
• During: Keep track of your fruit/vegetable servings. Eat more to practice More Is Better.
• After: If you're hosting the party, toss out any leftovers. If you're the guest, don't bring any leftovers home.

PHYSICAL ACTIVITY (PA)

• Before: Have a high PA day (or two) in the couple of days leading up to an event. Make a plan to get in two bouts of PA the day of the party.
• During: Dance the night away. If there is dancing available, go for it!
• After: If your calorie intake was high, practice More Is Better. Push yourself to do extra high PA days for at least 2-3 days the following week.

Recap

Well, I have my house back to myself, and had a lovely visit with my in-laws. They truely are fantastic people whom I respect very much. We just don't happen to see eye to eye when it comes to food.

Some of my strategies worked quite well - especially the idea of having an HMR Shake as my drink during a meal. Another new strategie for me that I will keep is freezing a shake to grab as I leave the house. I was shy about running the blender alot, so I ran it once a day and made 6 shakes at once. I drank some, and put the rest in blender bottles in the fridge or freezer and they were perfect grab and go solutions. I usually cook a lot of my entrees in the oven, and it was a challenge trying to cook for everyone else and me at the same time, so I ended up making a lot of my meals the night before (bulk recipes rock!) and then just heating them up right before meal time.

I did have to stretch my comfort zone on a few occaisions. I ended up doing a workout with weights in front of everyone while we were watching tv one night. I did some heavy duty yardwork, much to my father-in-law's chagrin - he didn't feel it was a girl's place to be lugging heavy bags of mulch around and that he should have been the one to do it - but when I told him that moving the mulch would get me out of having to do pushups as he was trying to watch baseball on tv that night he changed his tune! I didn't always feel great about leaving everybody to go walk the dog - but, well, he does need to get walked and by doing that I was able to get to over 2600pa calories for the week. I was just shooting for 2000 so it felt really good to get that higher number in there.

We did end up eating out on the spur of the moment one night. Let me just say, I don't do spur of the moment well. I need time to plan what I'm going to eat ahead of time - usually by looking up the menu online. I also pack fat-free sour cream and salad dressing to bring with me. None of that happened this time. Thank goodness I'd already had 10 fruits and vegetables by that time, 5 shakes and an entree, so I wasn't really "starving". Had I only had a few fruits and veggies and a shake and entree that day, I probably would have had to rely a lot more on will-power to order something healthy.

This experience had helped me to realize how truely important your home environment is when you are trying to make healthy food choices. I had lots of fruits and vegetables in the house, but because there were also options that I enjoy (the pumpkin bread was my downfall! :) I nibbled here and there, and it showed on the scale. I gained a pound and a half over the two week period and was down on myself. Nancy, my health coach helped me to put it in perspective by showing me how much I'd gained over the same amount of time when I'd been the visiting my in-laws' farm. 8 lbs then vs 1.5 lbs this time. That showed me that I'd learned from my mistakes at the farm, had adapted old stragegies and adopted new ones and have seen great improvement in being able to manage my weight. Oh, and by the way, as soon as my guests left, I walked around the house with a garbarge bag and got rid off all the temptations (much to my husband's dismay! :). Ahhh, much easier to make a good choice, now that only good choices are available.

Adapting to a change in routine.

I like routine. It’s easier to plan out my food for the day and my exercise routine. But now my in-laws are arriving today for a two week visit. Routine, meet window. I know that the next two weeks are going to involve meals out, junk food in the house, a birthday and anniversary celebration, lots of shopping and very little support when it comes to me being on “that chicken farmers diet”, as my mum-in-law calls it. Did I mention that my in-laws raise cattle and eat red meat almost every day? I’m not willing to put on loads of weight over the next two weeks, so here is what I’ve come up with as a plan.

Let’s look at the food side…

• I’ve stocked my pantry and fridge with fruit and vegetables.


• I did buy the food that my in-laws prefer, but have placed it up high and out of sight.


• I have extra meal replacements on hand.


• I’ve looked ahead at some of the meals that I know my in-laws want and have planned substitutions for myself (i.e. Meat and cheese lasagna with garlic bread for them, HMR Lasagna with Meat Sauce mixed with mushrooms and spinach for me. Roast beef for them, HMR Beef Pot Roast for me, with “skinny” mashed potatoes for us all – by the way if you’ve never made skinny mashed potatoes, it’s really easy. Simply cook your potatoes in fat-free chicken broth until the liquid is mostly evaporated, then mash with a little low-fat sour cream. Delicious!) Oh and did you notice? Red meat - on the "chicken farmer's diet" so I'll score some points there :).


• I have planned on making some bulk meals for myself so I have a few meals already made, and don’t have to try and cook two different meals at once. I’m also much more likely to eat the lower-calorie options if they are already made up (I’m talking out of the box, into bowl already mixed with vegetables and seasonings).


• One trick I learned while on vacation this summer was to make several shakes up at once, and place some of them in the fridge in a blender bottle. This way I don’t have to feel like I’m bothering anyone by running the blender at all hours of the day, and by putting the shake in the blender bottle it’s easier to whip it back up to a good consistency.


• I’m going to freeze a couple of double shakes in blender bottles also – just grab one in the morning as we head out the door to go shopping, and it’ll be defrosted in a few hours, just in time for a mid-morning snack.


• I do plan on having some meals when I’m eating the same thing as everyone else. On those occasions I’m going to load up my plate with healthfully prepared veggies and drink an HMR shake on the side to help fill me up.


• I plan on bringing packets of fat-free salad dressing and low-fat sour cream with me when we go out to eat at restaurants (I keep the sour cream in a cooler pack in the car, and then transfer it to my purse just before going inside the restaurant – works like a charm!)


• I know that nuts and chips are going to be around, so I’ve prepared my favorite roasted chick peas, and have popcorn to snack on.
  

  For the roasted chick peas, all you have to do is lightly spray a cookie sheet with olive-oil flavored cooking spray, then drain two cans of chick peas and spread them out evenly on the cookie sheet. Lightly dust the chick peas with the same cooking spray and sprinkle 4 tsp of seasoning over the top (my favorite is the Hidden Valley® Fiesta Ranch Dip Mix and 4 tsp is half of a packet). Bake in a preheated 425 degree oven for 50-60 minutes, stirring halfway through. My super special secret is to place the cooled chick peas in a covered bowl, along with 5 pumps of I Can't Believe It's Not Butter!® Spray and a sprinkling of seasoned salt. Shake well and enjoy. This recipe counts as 7 servings of vegetables, and I usually eat it in two sittings.
  
  For the popcorn I use the lowest calorie microwave popcorn I can find (it comes in at 15 calories a cup) and I cook it according to package directions. Then I sprinkle 3-4 capfuls of white vinegar over the top and salt to taste. I give the popcorn a good toss and voila! I have my version of salt and vinegar chips.



• I have enlisted the help of my husband or, partner in crime as I like to call him. I’ve asked him to stay in the kitchen after supper as leftovers are being put away (and ideally to help of course) because I’m much less likely to munch on leftovers being put away if I have a “witness”. He’ll also either come with, or go for me when I need to go the kitchen during the evening hours – which is typically the time of day that I tend to reach for higher calories treats or leftovers.

Okay, now for the exercise side.

• Luckily the dog still needs to be walked, so that will stay in place.


• I can get to work 10-15 minutes early and walk around before going in and/or stay 10-15 minutes later to walk around before going home.


• For some strange reason I don’t believe I’m going to feel super comfortable doing crunches and weights in front of the in-laws in the living room (which is where I usually work out at home), but what I can do is move my exercise ball and weights into my bedroom and do a few minutes of exercise before going to bed.


• We will be walking around while shopping, but a good way for me to get a teeny bit extra in is to drop everyone off at the store entrance, and then park far away and sprint to get back to them.

Alrighty then, that’s the plan. I’m curious to see what happens over the next two weeks. Wish me luck!

Hidden Valley® is a registered trademark of The HV Food Products Company

I Can't Believe It's Not Butter! is a brand of margarine produced by Becel/Flora/Promise, which is a subsidiary of Unilever