SRS Weight Management

The Plate Method with Recipes

Breakfast
One pan veggie egg breakfast

 2 cups non-starchy veggies
(cherry tomatoes, mushrooms,
asparagus, etc.)

 1/2 large potato
 2 eggs

Lunch
Roasted veggie brown rice Buddha bowl

 2 cups roasted non-starchy
veggies

 1 cup cooked brown rice
 4 ounces protein of choice

Dinner
Whole wheat pasta with sautéed veggies
and chicken sausage

 2 cups non-starchy veggies
(broccoli, spinach, bell peppers,
etc.)

 1 cup cooked whole wheat pasta
 1 chicken sausage

The Hunger Scale

Mindful Eating Tips:
1. Honor your hunger and respect your fullness. Think of hunger on a scale from 1-10. Check in with yourself before eating and
periodically while eating. Try to keep your hunger and fullness between a 3 and 7. This takes a bit of practice at first, but soon it will
come naturally.
2. Savor your meal without judgment and allow yourself to experience the joy of eating. When you take the time to savor your meal
you will likely be more satisfied with less. To savor your food slow down, admire the aroma, smell, texture, and flavors of the food. This
requires being present and mindful. Too often we are distracted or detached when we eat, which makes it easier to ignore our fullness
cues and overeat. When you are finished eating, take a moment to acknowledge how your food made you feel.
3. Honor your feelings without using food. Ask yourself why you are eating. Is it to fulfill physiological hunger, emotional hunger, or
boredom? We often use food to comfort, distract, and nurture emotions like anxiety, loneliness, stress, or anger. But, food won’t fix any
of these problems and will oftentimes make you feel worse. What could you do instead (i.e. take a short walk, enjoy a cup of tea, take a
hot bath, etc.)?
4. Forgive yourself. If you overindulge, forgive yourself. One meal or even one day of overindulging won’t cause major weight gain.
Instead of dwelling on guilty feelings, learn from your experience and consider what you could do differently next time.

Adapted from http://discoverhealth.org

Not All Fats are Created Equal

Monounsaturated (MUFA)
A diet high in MUFA results inlower triglyceride andLDL levels, and raises HDL levels.

Food Sources: Almonds, Olives, Macadamianuts, Hazelnuts,
Avocados, Olive oil, Peanuts, Pecans

Polyunsaturated (PUFA)
Omega 3 fatty acids promote normal heart rhythm, prevent bloodplatelets
from becoming sticky, and are anti-inflammatory

Food Sources: Chiaseeds, Hemp seeds, Walnuts, Flax seed oil,
Flax seed meal, Omega-3 eggs, Salmon, Cod, Sardines, Mackerel, Tuna

Saturated
Main dietary culprit in raising blood cholesterol (LDL). These fats are usuallyhard at room temperature.

Food Sources: Animal fats, Coconut oil, Palm Oil, Cocoa butter, Luncheon meats,
Palm kernel oil, Full-fat dairy products, Cream, Bacon, Butter, Lard, Sausage

Excess Omega-6/ Highly processed
Excesses of Omega-6 fats interfere with the proper functioning of Omega -3s
and may contribute to inflammation

Food sources: Cottonseed oil, Safflower oil, Sunflower oil, Grapeseed oil, Saladdressings,
Corn oil, Canola oil, Peanut oil, Soybean oil, Mayonnaise
_______________________________________________________________________________________________________________

“Trans”/ Hydrogenated
Fats that have undergone a chemical process. Increase risk for heart disease. Maypromote
Insulin-resistance. Fats in commercial fat fryers get to very high temperatures and the resulting
byproducts may be carcinogenic.

Food sources: Commercial bakedgoods, Commercial fried foods, French fries, Donuts, Stick margarines, Shortening,
Restaurant fatty foods, Hydrogenated fats, Partially hydrogenated fats

Omega-3 Fats for heart Health Sources of Omega 3 Fats:

How they help, dietary sources, & dosing Marine  Fatty fish like tuna, sardines, anchovies, salm-
on, mackerel, herring, trout, halibut
Omega 3 fats are an essential polyunsaturated fat important for health.
Plant Sources  Nuts/seeds- walnuts, flaxseeds, chia seeds,
Consuming this type of fat helps improve heart health by: hemp seeds, pumpkin seeds

Lowering triglycerides and increasing HDL (good cholesterol)  Oils such as walnut oil
• Decreasing the stickiness of the blood
• Improving blood pressure Supplements  Cod liver oil, Algae, Fish oil, Krill oil
• Decreasing the risk of having an abnormal heart rhythm
• Decreasing plaque buildup in the arteries Fortified Foods  Some eggs, milk, soy beverages
 Reducing inflammation
Other  Breast milk
There are three distinct forms of omega 3 fats:  Grass fed beef
1. Eicosapentaenoic acid (EPA)  Prescription strength omega 3
2. Docosahexaenoic acid (DHA)
3. Alpha linolenic acid (ALA) The Adequate Intake (AI) of omega 3 fats for the general adult
population is 1.1 to 1.6 grams per day.
EPA and DHA are derived from marine sources, whereas ALA is
derived from plant sources.

References:
1. https://www.ahajournals.org/doi/full/10.1161/circulationaha.114.015176
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4153275/
3. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional

Grab n’ Go Breakfast

A healthful breakfast doesn’t have to be time consuming!

Overnight Oats

Ingredients:
1/2 cup old-fashioned oats • 1Tbsp chia seeds • 1 tsp flaxseed meal • ½ cup frozen or fresh blueberries • 1 cup almond milk • 1 tsp maple syrup •
Dash cinnamon

Directions:
Mix all ingredients together (or shake them in a small mason jar) and place in the refrigerator overnight. In the morning, open and enjoy!

Cottage Cheese with Fruit

Ingredients:
1/2 cup low fat cottage cheese • 1 cup fruit of choice (berries and peaches work great) • 1 tbsp chopped pecans • 1 tsp honey

Directions:
1. Scoop the cottage cheese into a bowl. 2. Sprinkle on the fruit and chopped nuts, then drizzle with honey.

Avocado Toast

Ingredients:
1 Slice of Whole Grain Bread • ¼ cup avocado • 1 tomato, sliced • Everything but the Bagel seasoning

Directions:
1. Toast the bread to preference then spread the avocado on top of toast. 2. Slice the tomato and place on top of the toast. 3. Sprinkle toast with
Everything but the Bagel seasoning.

Grab n’ Go Lunches

Simple lunch ideas for when you are on the go!

Work magic with leftovers: About 400 calories
Compare this to a Daphne’s Cali-Greek bowl with grilled chicken at 930 calories

 4 ounces of protein or ¾ cup beans or lentils
 2 cups of veggies (roasted or sautéed)
 1 medium piece (6 ounces) or 1 cup of fruit

Frozen Entrée a Go Go: About 450-500 calories
Compare this to one slice of Costco cheese pizza at 700 calories

 Take an entrée with 300 calories or less
 1-2 cups of veggies
 1 medium piece (6 ounces) or 1 cup of fruit

Make a Lean Sandwich: Under 400 calories
Compare this to a Togo’s Cali veggie sandwich at 840 calories

 Oroweat Sandwich thins (if you use regular bread, add another 100 calories)
 Trader Joe’s Spicy Egg White Salad
 1 cup of carrots
 1 medium piece (6 ounces) or 1 cup of fruit

The Ultimate Veggie Burger: About 350-400 calories
Compare to a McDonald’s Big Mac with medium fries at 870 calories

 1 red bell pepper (use this instead of a bun)
 2 Tbsp hummus
 1 veggie burger (pick one between 100-150 calories)
 Lettuce
 1 medium piece (6 ounces) or 1 cup of fruit

Grab n’ Go Dinners

Simple dinner ideas from when time is tight!

South of the Border Burgers
Ingredients: Burger patty (frozen veggie burger, Trader Joe’s precooked chicken patty, salmon burger, etc.), Lettuce leaves,
Optional toppings: chunky salsa, avocado, slices, cilantro, red onion
Directions: Heat burger patty according to package directions. Place heated
burger onto lettuce leaf cup and top with desired toppings.

Pita Pizzas

Ingredients: whole wheat pizza bread, tomato sauce, shredded mozzarella cheese, veggies of choice: pre-
sliced mushrooms, canned artichoke hearts, canned olives, sliced bell peppers, red onion, toppings: arugula,
spinach

Directions: Place pita bread on a baking sheet and spread with tomato sauce. Sprinkle cheese and top with
veggies. 2. Bake at 350 degrees for approximately 6-8 minutes or until cheese is melted and ingredients warmed.
3. Finish with a handful of greens for extra color and nutrition.

Soup in a Snap

Ingredients: Boxed soup from Imagine Foods or Pacific Foods (such as red pepper and tomato soup, carrot ginger soup,
black bean soup, butternut squash soup) • Frozen veggies of choice • Jar of bruschetta sauce • Trader Joe’s steamed
lentils or canned beans, drained and rinsed OR cooked protein of choice • Trader Joe’s frozen Quinoa Duo (optional) •
Vegetable or chicken broth to thin soup as needed

Directions: Combine ingredients into a medium saucepan and heat until fully warmed.

Programs That Fit Your Lifestyle

Our weight management programs are customized to meet your weight-loss goals and designed with
flexibility for busy schedules and varying budgets. Each program includes personalized coaching,
telephone follow-up and assistance from a certified health coach. Additionally, upon completion of the
weight-loss phase, weekly one-hour maintenance classes will help support your longer-term success.

Healthy Solutions Program

Recommended for individuals who are over their ideal body weight
and do not require medical supervision

Learn the principles of healthy weight loss — including easy ways to
lower fat and calories without going hungry —and gain simple
strategies for adding physical activity into your busy life. Healthy
Solutions uses balanced meal replacement shakes and entrées
developed by Health Management Resources (HMR ®), in addition
to fruits and vegetables.

Medically Supervised Program

Recommended for individuals with a body mass index of 35 or more,
or those who experience significant weight-related health risks

This low-calorie weight-loss program provides weekly medical
supervision and a dietary plan of nutritionally balanced HMR meal
replacement shakes. Optional HMR entrées, cereal, soup and bars are
also available.

The program includes weekly meetings, weigh-Ins, periodic
laboratory test and consultations with the medical team for a period
of 10 week, with the option to continue meetings until you reach
your weight-loss goals. The average weight loss is 3 to 5 pounds per
week for men and 2 to 4 pounds per week for women.

Additional Programs

Diabetes Education - Accredited by the American Diabetes Association, this program provides you with the
necessary skills to successfully self-manage your diabetes. To participate, you must be a Sharp Rees-Stealy
patient with a referral from your doctor. The program is offered at 10 Sharp Rees-Stealy locations
throughout San Diego County, and is also available in Spanish. Texting programs are also available.

Diabetes Prevention Program - If you have a diagnosis of pre-diabetes or meet other qualifying
criteria, you are eligible to participate in this free, Centers for Disease Control (CDC)-developed
program. With access to a certified health coach and 12 months of friendly group support, you'll learn
healthy ways to prevent diabetes.* Texting programs and live webinar classes are also available.

Dietitian Consultation - During an individual one-hour consultation with a registered dietitian,
you'll get guidance on nutrition, meal planning and personalized goal setting to help you make
dietary and lifestyle changes for improved health. Live webinar classes are also available.

Health Coaching - Certified health coaches work one-on-one with you by telephone to motivate
you to make changes that will have a positive impact on your physical and emotional health. The
typical process last eight weeks, but the duration can be adjusted based on your personal needs.*

*Open to Sharp Rees-Stealy patients only.

Due to COVID-19, all programs are being offered in a webinar format until further notice.

Classes & Services

Healthy Hearts Class - This two-session series will teach you healthy lifestyle skills for grocery shopping,
dining out and more. Additionally, you’ll learn how to recognize and eliminate controllable risk factors to
help prevent heart disease.

Stress Management: Coping With Life - This 75-minute class teaches you how to better identify your
source of stress and use more productive coping skills to promote well-being.

Tobacco Cessation Second Breath Program - This six-session, small group program will guide you
through the process of becoming tobacco-free by addressing both the habit and the addiction
components of tobacco and nicotine. You’ll receive mid-week telephone support and follow-up for up
to one year after completing the program. Texting programs and live webinar classes are available.

Metabolic Rate Testing - This 30-minute appointment includes a resting metabolic rate test to
determine how many calories you need to maintain a healthy weight. A certified health coach will
review your results, and you can choose to add a dietitian consultation for an additional fee.

**Due to COVID-19, all programs are being offered in a webinar format until further notice.

Take the Next Step

Every journey begins with a single step. We invite you to make a positive change and take charge of your health by registering today.
Many of our programs are free and open to anyone regardless of insurance coverage. Fees vary by program. Some health insurance plans
may cover part of the cost. To register or for more information, call 858-505-1400 or visit sharp.com/wellness.

HMR at Home ® Weight-Loss Kits

These kits give you the flexibility to lose weight at your own pace and in the comfort of your own home.

The Healthy Solutions Kit provides you with structure to support weight loss. This meal plan incorporates three
shakes, five servings of fruits and vegetables, and two entrees each day. The three -week kit includes the shake
mix, 44 assorted entrees and a step-by-step guide to help you achieve your weight-loss goals on your won.
Lactose-free shakes are also available.

The Healthy Shakes Kit is a simple weight-loss option that incorporates three shakes, five servings of fruits and
vegetables, and one healthy meal of your choice each day. The kit includes two weeks of shake mix and a step -by-
step guide to help you achieve your weight-loss goal on you own. Lactose-free shakes are also available.

HMR Online Store

You can purchase HMR weight-loss products through our secure online store at weightloss.sharp.com. Have your
products shipped directly to your home, or order online and pick up your order in person, Monday through Friday.

“The rewards are so incredible. You feel better, you have more energy,
you look better and have confidence that was never there before.”

- Linda E., Sharp Rees-Stealy Center for Health Management patient

Feel Better

Improve Your Health

FREE Health Education Programs

Healthy Hearts/ Nutrition
Learn to reduce your risk of heart disease with the latest tips for cholesterol and blood pressure
control, low-fat cooking, shopping, eating out and exercise.

New Weigh Education Program
10-week education and lifestyle change program for weight loss and improved health.
Participants create their own food plan or use meal replacements for structure.

Stress Management; Coping with Life
Webinar only
Turn your stress into success with this informational webinar. Identify stressors and learn new,
more productive coping skills and relaxation techniques.

Tobacco Cessation; Second Breath
This six-week program covers behavior change, stress management, weight control and relapse
prevention. Conquer your urge to smoke or use tobacco and maintain your motivation with long-term
support and follow-up.

Visit us at: sharp.com/wellness
To sign up for one of these free health education programs,

please call 1-800-82-SHARP (1-800-827-4277).

Due to COVID-19, all programs are being offered in a webinar format until further notice.

Locations

Sharp Rees-Stealy Center for Health Management doctors and staff members are ready to
answer you questions about our programs.

Sharp Rees-Stealy Murphy Canyon Sharp Rees-Stealy Rancho Bernardo Sharp Rees-Stealy Santee
Center for Health Management Center for Health Management Center for Health Management
9610 Granite Ridge Drive, Suite C 16899 West Bernardo Drive
San Diego, CA 92123 San Diego, CA 92127 8701 Cuyamaca Street
858-505-1400 858-505-1400 Santee, CA 92071
858-505-1400