HMR Meal Replacements
What 3 things make up the Phase 2 Triple Imperative for the week? (be specific)
What is 1.) Meal Replacements: at least 14 in a week 2.) Fruit and Vegetables: at least 35 servings in a week 3.) Physical Activity: at least 2000 calories burned in a week
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.
What 2 components are necessary for successful weight loss?
What is diet and exercise.
Name 3 different types of squash.
What is: 1) Butternut 2) Acorn 3) Spaghetti (Pumpkin)
EC is an effective strategy to help reduce weight gain during the holidays. Name one way to practice additive environmental control and one way to practice subtractive environmental control in weight management. (be specific)
What is 1.) Additive: add fruit/vegetables, MR, low-calorie items to your house, work, etc. Add weights, tennis shoes etc to your environment to promote PA 2.) Subtractive: Remove tempting foods from your house, office, sight.
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
What are the 4 levels of PA intensity in the HMR program?
What are low, medium, high, and very high.
What are the 3 main complex carbohydrate sources?
What are 1.) Grains 2.) Dairy 3.) Fruits/Vegetables
What constitutes as a serving of fruit/vegetables on the HMR diet?
What is 1 cup or 1 medium piece. 1/2 cup of bean/legumes. 3 cups of lettuce.
Which warm beverage has the least calories? a) 1 C hot chocolate with whole milk b) 1 C apple cider c) 1 C eggnog with whole milk
What is 1 C apple cider (117 calories) Hot chocolate (190 calories) Eggnog (343 calories)
Name one of the two newest HMR entrees
What are Whole Grain Medley and Mac and Cheese with Butternut Squash.
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.
Which meat has the most fat? a.3 ounces (oz) boneless ham (lean and fat eaten) b.3 oz boneless duck (skin eaten) c.3 oz boneless cooked chicken leg (skin eaten)
What is b The duck contains 15 g fat, the ham contains 6 g, and the chicken leg contains 12 g.
Which foods 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!
Which popular Christmas song was actually first written for Thanksgiving?
What is Jingle Bells
Name 4 of the 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.) Mac and Cheese with butternut squash 7.) Lentil Stew
What are the 3 major components of fitness that we've talked about in class? Hint: One is cardiorespiratory exercise AKA aerobic/cardio
What is Cardiorespiratory exercise, Resistance Training, and Flexibility
How many grams of fiber should a healthy adult consume daily? A.) 25-35 grams B.) 10-15 grams C.) 45-50 grams
What is A.) 25-35 grams
How many calories are in one medium banana?
What is 100-120 calories
Eating slowly is a good strategy for calorie control during the holidays, 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
Why are the 800 shakes called 800's?
What is the minimum amount of calories that should be consumed on the Phase 1 DF diet when using these shakes.
Name 2 ways to measure exercise intensity. Hint: The answer is not looking at the HMR PA Chart.
1) Talk Test 2) Heart Rate
What does the 5/20 rule mean? HINT: it has to do with reading food labels
What is the 5/20 rule is meant to be used when looking at the percent daily value (%DV) of specific nutrients within the food you are eating. It helps determine if a nutrient is high or low in the food you are eating. "5" means the specific nutrient is low in the product and "20" means the nutrient is high. The 5/20 rule can be used to determine amount of "good" nutrients and "bad" ones. For instance, we dont necessarily want to consume a food that has more than 5% of our daily needs for sodium (we want to limit sodium) but, we would want to consume a food that is 20% or more in calcium.
A Loganberry is a cross between a raspberry and which other type of berry?
What is a blackberry
In the song lyrics to 'Christmas is Coming' who or what are getting fat?
What is Geese