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Thank-you for taking the time to read our Blog. We've decided to focus all of our energy on our RNfit Facebook Page and as such have decided to discontinue the blog for the moment.
Friday, September 3, 2010
Wednesday, January 13, 2010
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.
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.
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