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Tips

Receiving Your Meals

  • Meals marked with a freezer label should arrive frozen. Some slight thawing is acceptable.
  • Remove food items and place them in the refrigerator or freezer, according to the instruction on their sticker labels.
  • One fruit per day is included in the meal plan. Keep in a cool area.

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Heating Instructions

  • Heating instructions for frozen meals are on the labels. Peel back cover slightly before heating.
  • Conventional ovens and microwaves vary in temperature settings, so adjust the heating times accordingly.
  • If microwaving breads, wrap in a damp paper towel and microwave for 5-15 seconds.
  • Chicken used on salads or in sandwiches is best if heated slightly in their separate containers.
  • Frozen lunch items may be taken out of the freezer and put into the refrigerator to thaw. After thawing, meals should be kept refrigerated and eaten within two days.

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Following the Meal Plan

  • Meals may be switched from one day to the next. This is not recommended because the daily caloric intake will vary, but the week's caloric intake should remain balanced.
  • If the urge arises to snack (not recommended), eat low calorie foods like finger vegetables (carrots or celery); sugar free Jell-O, or non-fat pudding. Chewing sugar-free gum can help with sugar cravings.
  • If eating out, order light. A salad, with a light dressing on the side, steamed vegetables with out butter, or chicken breast without sauces can be filling without damaging your calorie intake. Avoid breads, and fried or breaded foods.
  • It is recommended that you drink one glass of skim milk daily for the 1000-calorie plan and two glasses daily for the 1200 and 1600 calorie plans. This milk may be used with cereal when given.
  • Along with the recommended 6-8 glasses of water a day, it is acceptable to have sugar substitute drink mixes or diet soft drinks in moderation. Coffee and tea should also be consumed in moderation. Avoid fruit juices and sugar drinks as they contain a lot of calories.
  • As with any healthy diet plan, daily exercise is recommended. Consult with your physician about an exercise plan that is right for you.

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Health Issues

All of mynewform's meals are prepared using the nutritional guidelines from the American Heart Association. If you or someone you know has any of the following medical conditions and needs to change eating habits, mynewform is just what the doctor ordered.

Diabetes

A proper diet is one of the key elements that help keep your blood sugar and diabetes under control. With mynewform, you can be assured that you are always receiving calorie-controlled meals that are nutritionally balanced. mynewform recommends that you consult with your physician regarding which calorie plan to select.

Weight Loss

Losing excess weight is important to your well-being! Here's why:

  • People who are more than 20 pounds over their ideal body weight (obese) are more likely to develop heart disease, even if they have no other risk factors.
  • Obesity is unhealthy because excess weight puts more strain on your heart. It can raise blood pressure and blood cholesterol and make diabetes more likely to develop. Losing excess weight is one of the best ways to reduce your risk of heart problems and other diseases.

You can reduce your risk of heart disease by reaching and staying at a healthy weight. That means cutting back on fats and eating more fruits, vegetables and grains. It also means being physically active.

Weight loss doesn't have to be an overwhelming goal. mynewform meals are calorie-controlled and low in fat. Don't worry about feeling hungry after eating our meals. Because mynewform uses fresh, wholesome ingredients, you receive plenty of food without consuming "empty" calories.

High Cholesterol

Cholesterol is a waxy, fatlike substance that is found in all animal tissues, including meat, fish, poultry, egg yolk, and dairy products. If you consume too much cholesterol, which is easy to do if you don't pay attention to what you eat, it will deposit itself in your arteries. This causes your arteries to become narrow and clogged, putting you at risk for a heart attack and other forms of heart disease. mynewform meals are low in fat and cholesterol, the perfect combination for a heart-healthy diet.

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The Importance of Exercise

  • Besides weight control, exercise may help relieve tension and help control cigarette smoking, high blood pressure, high blood cholesterol and diabetes. Even moderate, regular physical activity helps lower your risk of heart disease. Examples are pleasure walking, gardening, yard work and dancing.
  • Don't let exercise be just a fad. Like eating habits, make physical activity a lifetime commitment.
  • Check with your healthcare provider first if you are middle-aged or older, have a medical condition, have not been physically active and plan a relatively vigorous exercise program. Your healthcare provider will help you find a program suited to your needs and physical condition. He or she may advise you to take an exercise tolerance test to determine your present abilities and identify potential hazards.

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Had a Bad Day, Don't Give Up

Sometimes finding the motivation to stick with a weight-reducing diet and healthy lifestyle is difficult. You may lapse back into old habits. This can happen when you have a bad day and overeat or skip exercise. A relapse is when you go back to old habits for several days or weeks.

If you go back to your old habits, try these motivational pick-me-ups to renew your weight-loss efforts and return to your new and improved, healthy lifestyle:

  • Remember that having a lapse is not failing. If you go off your diet, don't quit and don't get mad at yourself. Just get back on track.
  • Think about your eating habits. Do you eat out of habit instead of hunger? If you find yourself automatically snacking in front of the television every night, it may be helpful to pick a certain spot in the house and not let yourself eat anywhere else.
  • Decide how to handle temptation. When you're offered high-fat foods, turn them down nicely, but firmly. Try to dine out at places where there are low-fat, low-calorie foods to choose from.
  • Plan ahead. If a bad mood makes you want to binge, decide in advance what action to take. You could go for a walk, call a friend or read a book. It could help to make a list of things to do when you get food cravings.
  • Think about whether you feel hunger (gnawing in your stomach) or urges (mental cravings for food).
  • When you feel an urge, set a timer for 15 minutes and wait, or do something else before eating. This will help you delay your desire for food.
  • Respond in other ways to life's stresses. For example, take a brisk walk, start a new hobby, or meditate.
  • Seek support from others, including social groups.
  • Physical activity is good for your heart, and it helps you lose weight. Ask your doctor or health professional for an activity plan that's right for you.

Source: American Heart Association (Fit Forever).

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Life after MyNewForm

Our goal at mynewform is to help you get to your desired weight and learn healthy eating habits. Once mynewform has helped you reach your desired weight, you may be able to control your eating habits and be familiar with healthy foods in appropriate quantities. If you have any difficulties, we will be happy to invite you back until you feel comfortable on your own.

These tips will help ensure that the pounds stay off and that you continue eating the most nutritious diet possible.

  • After you reach your best weight, add about 200 calories of healthful, low-fat food to your average daily intake.
  • After a week, if you're still losing weight, add a few hundred more calories.
  • If you change the amount of exercise you do, adjust your eating.
  • Keep a record of what you eat and how much exercise you do, so you'll know how to make adjustments,
  • Remember that eating smart doesn't mean "dieting"; it just means eating some foods in smaller amounts and eating high-fat foods less often.
  • Always keep fresh, low-fat foods around. Use a shopping list, and don't shop when you're hungry.
  • Plan all your meals. When you're going to a party or out to eat, decide ahead of time what you can do to make it easier to eat healthfully.
  • At a buffet table, choose wisely. At a friend's house, control your portions.
  • When you're hungry between meals, drink a glass of water or eat a small fruit, and stay out of the kitchen.
  • When you really crave a high-calorie food, eat a small amount and forget about it, instead of resisting until you give in and gorge on it. If you don't trust yourself with just a little, don't eat any at all.
  • Stay active! Don't give up on your physical activity plan. Find an exercise partner or a class to help you stay interested.

Source: American Heart Association (Fit Forever).

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Retaining Your Best Weight

I used to wait all week to go to the Senior Center where I could finally get a nutritious, full meal. The mynewform meal plan is so nice because I can eat healthy and balanced all week long. I am diabetic and had a stroke almost a year ago. These meals have lowered my blood sugar level and I feel better than I have in years.

Allan Jones
Idaho City, ID

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Dietary Guidelines for Americans

http://www.health.gov/dietaryguidelines/

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