HMR Meal Replacements
Physical Activity
Things to remember
Fruit and Vegetables
Gatherings
100
What 3 things make up the Triple Imperative for the week?
What is 1.) Meal Replacements: at least 35 in a week 2.) Fruit and Vegetables: at least 35 servings in a week if you are Healthy Solutions 3.) Physical Activity: at least 2000 calories burned in a week
100
True or False? Muscle weighs more than fat.
What is False. A pound of fat is equal to a pound of muscle, but muscle is more dense than fat.
100
What 2 components are necessary for successful weight loss?
What is diet and exercise.
100
Autumn is fast approaching! This vegetable is a symbol of fall in Illinois.
What is the pumpkin!
100
Environmental control is an effective strategy to help reduce weight gain during gatherings. Name one way to practice additive environmental control and one way to practice subtractive environmental control in weight management.
What is 1.) Additive: add fruit/vegetables and meal replacements; add weights, tennis shoes etc. to your environment to promote physical activity. 2.) Subtractive: Remove tempting foods from your house, office, sight.
200
Name all of the HMR meal replacements that count as a "shake" product
What is 1.) HMR shake (800, 500, 120, 70 plus:pudding) 2.) Multigrain cereal 3.) Chicken soup
200
How does HMR define Physical Activity?
What is moving your body through space.
200
These are three benefits to coming to class every week.
What is- 1. Accountability 2. Sharing positives and challenges from the week and receiving support. 3. Getting reset and energized for the week ahead!
200
What makes up a serving of vegetables on the HMR diet?
What is 1 cup. Exceptions are: 1/2 cup of avocado, bean/legumes, 3 cups of lettuce, 2 cups of raw, dark leafy greens such as spinach or kale.
200
If I want to go out to eat with some friends but am going to stay in the box, I can do this before I go.
What is eat a meal replacement.
300
What are the newest HMR entrees?
What is 1.Penne Pasta with meatballs 2.Lentil Stew 3.Rotini Chicken Alfredo
300
For muscular strength and endurance, what is the min. number of days per week you should perform resistance training exercises?
What is 2 days per week.
300
Sending your mid-week information to your Educator is important. These are two ways it can help you.
What is- 1. Accountability and focus 2. Problem solve and plan for the second half of the week.
300
Which foods listed below have the highest amount of antioxidants? A) Strawberries, bananas, oranges B) Celery, orange juice, cranberry juice C) Dried apricots, red apples, potatoes
A) Strawberries, bananas, oranges Think about eating the Rainbow, brighter the color the higher the amount of antioxidants!
300
An HMR patient can go here to find a recipe for a dish to share and still stay in the box.
What is the HMR website.
400
What are the 6 HMR vegetarian entrees?
What is 1.) Pasta Fagioli 2.) Mushroom Risotto 3.) Five Bean Casserole 4.) Cheese and Basil Ravioli 5.) Vegetarian Thai Curry 6.) Lentil Stew
400
In the winter months, mall walking is a great way to get physical activity. If you walked the inside perimeter of Eastland mall, what distance will you have covered?
What is 3/4 of a mile.
400
If you are increasingly tempted to eat out of the box, you should talk to your Educator about doing this.
What is transitioning to Phase 2 where you can continue your journey toward your weight loss goal.
400
How many calories are in one medium banana?
What is 100-120 calories
400
Eating slowly is a good strategy for calorie control during gatherings. How long should you take to eat your meals in order to give your brain and stomach time to communicate?
What is 20-30 minutes.
500
For wellness and safety, what is one aspect of being on the HMR diet that is non-negotiable?
What is meeting your daily minimum prescription.
500
On a day that you don't feel like doing a work out, doing this will likely give you more energy and make you feel better in general.
What is just do it! Remind yourself of how good you felt after you worked out last time, and make that step to get that work out in. Set a small goal and see how you feel once you get moving!
500
Weight management is a -------- and takes --------.
What is skill, and practice or repetition. You will continue to learn and practice these skills in Phase 2.
500
A patient has been doing Decision Free but would like to add more variety to his/her diet. This would be the next step.
What is talking to your Educator about transitioning to Healthy Solutions.
500
A "Typical Thanksgiving Day" of calories for someone who is not on the HMR diet can total around this. Pick one: 1. 3700 2. 5400 3. 7600
What is 7600
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