How many fruits and vegetables should I eat every day and why?
For the Healthy Solutions diet, minimum number of servings per day is 5. Fruits and vegetables are low in fat and calories, but high in nutrition. Decision Free diet, zero- fruits and vegetables are not allowed.
Why is it important to keep food records?
Food records help you to keep track of what you are eating. It is very difficult to remember what you had, or what you did not have. They keep us accountable.
How much water should I drink?
You should get a minimum of 64 ounces of fluid every day. The best bet is to make sure most of this comes from water. There are instances when you may need more. For example, when you are physically active you may need to replenish what you have lost during activity. It is important to check with your doctor regarding the correct amount for you if you have medical conditions that cause water retention.
What are the best fruits and vegetables to eat?
Your best bet is to make sure that you get a good variety. Think in terms of colors. Fruits and vegetables are divided into 4 color groups: orange, red, green, and yellow/white. Set a goal to get in all 4 color groups.
How often and for how long do I need to exercise?
We recommend getting physical activity every day. The idea is to create a lifestyle that includes regular activity. Some days you will have more time to dedicate to this and some days you may only have 10 minutes. With the busy lifestyle of today,it is not always easy to find that 30-60 minutes, so be sure to do 3-6 ten minute periods. Studies now show that this can be very beneficial. People who did short bouts throughout the day ended up doing more physical activity and stuck with their program longer than the people who only did longer bouts on most days. HMR® ’s requirement of physical activity is 2000 calories burned per week. See physical activity calculator.
What makes the HMR® entrees shelf stable?
The answer is retort packaging. Think in terms of the canning process - only the entrees are done in plastic trays.
What types of physical activity should I do?
Anything that gets you moving! Variety is the key. It is easy to get burned out if you do not have a variety of activities. You also need variety in order to use all of the muscles. Think of physical activity as simply moving your body through space. It can be walking, weight training, exercise equipment, riding a bike, or even playing in the yard with the kids. Make it fun.
What if while I am on one of your programs, I feel hungry?
Then you need to just simply have more of what is on your program. Because the items are all low in calorie and high in nutrition, you can just have more. Most people are used to limiting themselves when trying to lose weight, but that is not our method. We encourage you to have another shake, or eat another fruit or vegetable. If you are hungry, then that means that your body needs more fuel. You should never have to be hungry and feel that you cannot eat.
What do you mix HMR® shakes with?
Just water. The preferred method seems to be mixing it with water and ice in a blender to make a milkshake. You can also stir it with a spoon to make a pudding, or just shake it in a shaker cup.
Which shake is for lactose intolerance? And do you mix the lactose intolerant shakes with water also?
The HMR® 70 plus shake is the shake that has no milk so it is lactose free. It uses an egg white base instead. You would still mix this shake with water as you do the others.
What sweeteners are used in HMR® shakes? I cannot consume aspartame.
The HMR® 120 does have Aspartame, but the other shakes (HMR® 500, HMR® 800, and HMR® 70+) have Saccharin.
Hello, I have been following the HMR® 800 plan (full fast) and just found out I was pregnant. Can I continue the shakes?
No, actually you should discontinue your diet right away. Pregnancy is one of the contraindications to doing a Very Low calorie diet. Now is not the right time to cut your calories down. Always consult your physician.
What is considered a serving of fruit and vegetables?
We measure a fruit serving as 6 ounces and a vegetable serving as one full cup.
Is corn on the cob considered a vegetable and if so, how much is a serving?
Yes, corn on the cob is considered a vegetable. I would count a medium to large ear of corn as one serving.
What is the carbohydrate count in the HMR® 500 Chocolate shake and the HMR® 500 Vanilla shake?
In the 500 shake the count are 16 per shake and for the vanilla there are 17 per shake.
Do you mix the packets with water or milk?
All of our shakes are mixed with water. To alter the flavor you can also add diet flavored soda instead.
I am on the Healthy Solutions plan. Can I substitute fresh fruit juice for any of the water in my shakes and still equal 1 shake and 1 fruit serving?
In the Healthy Solution program fruit juices and vegetable juices do not count as a serving. You can put the whole fruit in the blender with your shake and count it as a serving. The fruit can be frozen, fresh or canned.
Is popcorn considered a vegetable? If so how much can I eat? I'm doing the healthy solutions program.
Up until about 1 year ago popcorn was considered a vegetable on the Healthy Solution program as long as it was air popped and without butter being added. It took 5 cups to equal one serving and each cup is 25 calories. The program has actually deleted it from its list of vegetables.
Is it OK to have wine on the HMR® program?
If you are in either of the weight loss phases (medically supervised or Healthy Solutions) there is no alcohol allowed. As far as beverages go, the programs only allow for non-caloric beverages. Such as diet soda, WATER, crystal light, etc.
Are potatoes ok to have as a vegetable?
Yes, potatoes are considered a vegetable.
I have diabetes and my blood sugar is running about 220 - on insulin and medications. I am only about 20 lb. overweight. Will your program help my diabetes?
We have many diabetics in our program and they find it very helpful in regulating their blood sugar and losing weight.
All of the diabetics are medically monitored by our medical director as everyone is different.
Do you take insurance?
No, we do not bill insurance directly. However, we do provide the documentation for our patients to seek reimbursement from their insurance carrier. We have found that most insurance will cover medical costs associated with weight loss but rarely do they pay for food.
I've tried many programs in the past. How is yours different?
In addition to being a nationally recognized and awarded HMR® program, we have an exceptional staff of caring, dedicated professionals who are passionate about helping our patients lose weight and keep it off while also improving their health. Our clinicians emulate the behaviors they ask of the patients, and they speak realistically about the behavioral changes that need to happen for successful weight loss and maintenance. Our clinicians work one on one and in group environments to provide personal attention and expert advice. Lastly, our Program offers a formal Maintenance option where weight loss patients can continue to attend classes and receive coaching and support from our expert staff in order to keep the weight off.
I travel for work and there is no way I can attend a weekly meeting. Can you still help me lose weight?
Absolutely! The HMR at Home® program is designed for people who cannot attend a regular weekly meeting in our clinic. If you prefer to lose weight on your own, you may take advantage of our home program. Each delivery kit provides you with the materials and meal replacements necessary for you to reach your weight loss goals.
It sounds like you have a great program. Why haven't I heard of you before?
If you're not already familiar with us, it's probably because we don't do a lot of advertising. We believe our best marketing and "advertising" comes from our patients' success; we let our results speak for themselves. 80% of people who come to us are referred by someone who lost a lot of weight in our program, or by a medical professional who trusts the quality of our work. This allows us to invest our time, effort and energy into patient care.
