HMR Meal Replacements
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
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.
nvironmental 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.
Name all of the HMR meal replacements that count as a "shake" product.
What is 1.) HMR shake (120, 70+:pudding) 2.) Multigrain cereal 3.) Chicken soup
How does HMR define Physical Activity?
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!
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.
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?
What are the newest HMR entrees?
What is 1.Penne Pasta with meatballs 2.Lentil Stew 3.Rotini Chicken Alfredo.
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.
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.
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!
An HMR patient can go here to find a recipe for a dish to share and still stay in the box.
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
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.
How many calories are in one medium banana?
What is 100-120 calories?
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.
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.
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!
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.
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 calories.