ICONIC SUPERSTAR JANET JACKSON UNVEILED AS THE NEW FACE OF NUTRISYSTEM

COMPANY LAUNCHES SUCCESS:  MOST COMPREHENSIVE WEIGHT LOSS PROGRAM IN NUTRISYSTEM’S 40-YEAR HISTORY  

NUTRISYSTEM TEAMS WITH JACKSON FOR NATIONAL “GET ON IT” AD CAMPAIGN AND NUTRIBANK™ PHILANTHROPIC INITIATIVE  

FORT WASHINGTON, PA (December 15, 2011) – Nutrisystem, Inc. (NASDAQ: NTRI), the leading home delivery weight loss program, announces today its association with superstar Janet Jackson for the launch of SUCCESS, the Company’s most comprehensive weight loss program to date and its most substantial reformulation in years.  The program will include a national advertising campaign showcasing Ms. Jackson’s Nutrisystem weight loss success to date and her journey to sustainable, healthy eating.  

Reformulated Menu with Increased Protein, New Chef’s Table™ Steamer Entrees and Programs to Support Sustained Success 

The Nutrisystem® SUCCESS™ approach is designed to help take the weight off and keep it off through frequent, portion-controlled, balanced nutrition and low Glycemic Index eating.  The SUCCESS program offers the Company’s largest ever assortment of signature artisanal fresh-frozen meals including new Chef’s Table™ dinner entrees, developed by Nutrisystem’s Celebrity Chef Culinary Council using revolutionary advanced steamer technology; new chocolate, vanilla, strawberry and coffee advanced protein shakes; the introduction of a personalized “My Daily 3™” physical activity program; and increased personalization and flexibility through transition and maintenance plans that help consumers manage their weight on their own. 

Janet Jackson Succeeds With Nutrisystem 

Having written one of 2011′s biggest bestsellers which dealt in large part with her own on-going efforts to maintain a healthy body, Ms. Jackson enjoys a special position as an inspirational role model for women everywhere who are struggling with weight loss and body image issues. In her first effort as an author, the international superstar described her life-long efforts to address weight loss and fitness in True You, which went to number one on The New York Times bestseller list. True You and Ms. Jackson have inspired millions of people to face their concerns about weight, fitness and feeling healthy. True You is launching in soft cover to coincide with the announcement of the partnership with Nutrisystem. 

In this new role, Ms. Jackson will be the iconic new face for the Nutrisystem brand, the focal point of the SUCCESS campaign and the co-founder of a new initiative to help combat hunger. A fresh and inspiring role model for Nutrisystem, Ms. Jackson has never before endorsed a weight loss product and has done little in the endorsement arena.  She is very open about her personal weight struggles and will be appearing in a substantial national advertising campaign to help inform and motivate consumers.  The ads, which were shot on location in Australia during Ms. Jackson’s recent worldwide tour, will debut before the end of the year.  Directed by acclaimed filmmaker Jake Nava, the campaign features Ms. Jackson in a documentary style format answering a series of questions in her own words. With the tagline “Get On It,” the commercials emphasize the importance of taking that first step toward success and Ms. Jackson’s own admission that the key to effective weight loss was accepting she “couldn’t do it alone.”  

“Dieting never worked for me, counting calories never worked for me, and denying myself the foods I love never worked for me. I needed a better plan, and I found it with Nutrisystem,” shares Ms. Jackson. “With Nutrisystem I am seeing results already, and I am so impressed by both the thought and the nutritional science behind the program. There are millions of women like me who want to be successful but don’t have the tools to do it on their own.  I hope I can help inspire them.”  

“Success is our most complete program ever, and we’re really proud of it.  There’s no better spokesperson to join us than Janet Jackson,” says Joe Redling, Chairman and CEO of Nutrisystem. “Janet’s story is one of a lifelong struggle with weight management and the journey to gain control and acceptance.  She has an authentic voice we believe will resonate with consumers, and we’ve never been more excited heading into a new campaign than we are right now.” 

According to Mr. Redling, Nutrisystem will also announce a new marquee spokesperson in the men’s market, where the Company leads the category, as a part of its 2012 diet season campaign.

NutriBank™: Solving Hunger. One Meal at a Time 

Nutrisystem and Ms. Jackson are also announcing the creation of NutriBank (www.nutribank.org), an innovative new philanthropic effort dedicated to nutrition and solving hunger around the world. NutriBank will work closely with national and international organizations to donate nutritious food and raise funds and awareness for this important cause. Ms. Jackson will serve as co-founder along with Mr. Redling.

“Hunger is an issue that is so meaningful to me,” says Ms. Jackson. “I’ve had the opportunity to travel around the world during my career, and I’ve seen first hand the desperation on children’s faces who do not have enough to eat. I believe as a society we have to do better and NutriBank is going to allow me to work not only to provide food for the neediest, but also to use my voice to raise awareness of an issue that simply must be solved.” 

For every pound lost on Nutrisystem in 2012, the Company will match it with one dollar’s worth of nutritious Nutrisystem® food to be delivered through NutriBank to those in need. The Company has committed to donating up to $10 million in food contributions to NutriBank in 2012. “NutriBank wouldn’t be possible without our customers,” adds Redling. “They are taking weight off for all the right reasons, and we’re matching that loss with balanced nutrition delivered to the neediest. It’s a win-win situation and we’re honored to be working with Janet Jackson to have what we hope will be a real impact on one of the most serious issues of our day.” 

SUCCESS: The Most Comprehensive Nutrisystem Program Ever 

The SUCCESS program is built on the following four fundamental pillars: 

·         Great Taste = Great Results – Fresh-frozen offerings will nearly double as the Company has worked with its esteemed Celebrity Chef Culinary Council to develop an exclusive line of Chef’s Table dinner entrees using a patented new microwaveable steamer bag technology. These signature dishes carry the name of the Chef who created the recipe.  Presently, the Celebrity Chef Culinary Council includes: Kent Rathbun, Michael Solomonov, Mark Estee, Carmen Gonzalez and Tony Mantuano.
·         It Works – Nutrisystem’s reformulation involves advanced nutritional science to deliver a high level of satiety. Macro-nutrient reformulations optimize weight loss and help avoid pitfalls of typical low calorie diets such as hunger, cravings and eliminating entire food categories. The SUCCESS program’s simplified meal planner helps improve adherence and efficacy; those who adhere to the program can expect to lose between 1 –2 pounds per week.  Initial weight loss may be more. Importantly, clinically meaningful weight loss can take place in as little as a month, with reductions in the waistline and other markers of health. 
·          Flexibility and Maintenance – For the first time ever and as a direct result of customer feedback, Nutrisystem will offer a portfolio of flexible transition and maintenance plans including a la carte menu pricing for customers who want to personalize their programs from over 130 menu items.  Nutrisystem’s transition and weight loss maintenance plans were created to guide consumers through different phases of weight loss and maintenance.  These phases are now supported by an “At Home Tool Kit” that includes a Nutrisystem Meal Measure, a Healthy Steps™ Portion Control Serving Set, as well as a low Glycemic Index cookbook, “The Low GI Cookbook—Nutrisystem Edition.” With SUCCESS transition and maintenance plans, customers are now able to create a truly customizable program, combining their own meals with perfectly proportioned Nutrisystem meals delivered right to their door, ready in minutes with no counting points, weighing portions or attending meetings.   
·         Exercise Counts – Nutrisystem is also introducing “My Daily 3,” comprised of three 10-minute intervals of physical activity or 30 minutes of moderate daily exercise. Customers can take a short assessment quiz on www.nutrisystem.com and receive a personalized two-week sample “My Daily 3” program to get started.  The Nutrisystem website offers other valuable information to personalize fitness goals.  

“In developing the Nutrisystem® Success™ program, we wanted to provide customers with personal empowerment while also addressing common dieting pitfalls,” explains Dr. Bruce Daggy, Senior Vice President of Research and Development and Chief Science Officer at Nutrisystem. “People learn by doing, and behavioral and attitudinal changes occur if we repeatedly gravitate toward decisions that are good for us and produce the result we’re looking for. That’s why Nutrisystem’s approach and the science behind its satisfying nutrition is so successful — both short- and long-term.” 

In the future, Nutrisystem looks forward to partnering with Ms. Jackson’s culinary consultant, Chef Andre Carthen of ACafe, to develop diet compliant, low glycemic meals that are specifically tailored to Ms. Jackson’s tastes and will become part of the menu items offered through the program. In addition, the Company will be working with Tony Martinez, a noted fitness expert who’s worked with Ms. Jackson for many years, to enhance the “My Daily 3” activity portfolio to include more tips, exercise routines and instructional videos. 

With each new Nutrisystem SUCCESS auto-delivery program order, customers will receive an exciting limited time introductory offer, including a money back guarantee. To order the new Nutrisystem SUCCESS program and other Nutrisystem® products, visit www.nutrisystem.com/success4u or call 1-888-841-2572. 

About Nutrisystem, Inc.

Nutrisystem, Inc. (NASDAQ: NTRI) is the number one home delivery weight-loss company. Nutrisystem^® products are sold direct to the consumer through nutrisystem.com, by phone, and at select retailers, with convenient home delivery. The Company offers proven nutritionally balanced weight loss programs designed for women, men, and seniors, as well as the Nutrisystem^® D^® program, specifically designed to help people with type 2 diabetes who want to lose weight and manage their diabetes. The Nutrisystem program is based on 40 years of nutrition research and the science of the low glycemic index, and offers a variety of great tasting, satisfying, good carbohydrate meals that are designed to be heart healthy. The program was named the “Least Expensive Home Delivery Program” by CBS Money Watch in January 2011. The program has no membership fees and provides weight management support and counseling by trained weight-loss coaches and online and mobile weight management tools free of charge. Nutrisystem proudly supports the American Diabetes Association in its movement to Stop Diabetes™, as well as to help in increasing awareness of the correlation between weight loss and improvements in diabetes control. For more information or to become a customer, visit http://www.nutrisystem.com or call 1-800-435-4074. For the healthcare professional, please visit http://www.nutrisystem.com/hcp. Follow Nutrisystem on Twitter @nutrisystem and on Facebook at www.Facebook.com/nutrisystem.

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More Woes in the World of Weight Loss Supplements

This month the FDA & FTC announced that they had issued warning letters to seven companies marketing human chorionic gonadotropin (HCG) supplements (drops, pellets, or sprays) for weight loss.¹  This action was justified and is good news for consumers, who all too often waste money and, in some cases, risk harm from unproven weight loss supplements.  This action unfortunately does not mean that the HCG products will disappear from store shelves or online stores immediately; the manufacturers are allowed time to respond to the letters and may choose to contest the ruling.

HCG is a glycoprotein (a protein with attached sugars) hormone that supports pregnancy.  Simeons Therapy, which dates from the 1950s, suggested that injected HCG combined with a very low calorie diet of 500 calories per day produced weight loss with good hunger control and energy levels.  Of course people will lose weight if they consume only 500 calories per day, although that would not be a safe approach to weight loss.  Objective scientific review of the evidence concluded that the benefit of the inclusion HCG in such a program was unproven.²  Products in which HCG is orally ingested instead of injected, or is present at homeopathic (i.e., trace or absent) levels, have no possibility of being effective.

There is a role for dietary supplements in human health.  Omega-3 supplements are a good example.  The smallest omega-3 fatty acid, linolenic acid, cannot be made by the human body; we must obtain it from our diets, where it may be found in certain nuts, seeds, and vegetable oils.  Our bodies only convert linolenic acid to the longer “fish oil” omega-3s, EPA and DHA, to a very limited extent, so we need these in our diets as well.  (By the way, fish also obtain these omega-3s from their diet – either from algae, or from smaller fish.)  Clinical studies have shown multiple health benefits from omega-3 fatty acids, resulting in FDA-approved health claims and even a prescription drug containing omega-3.  Since we may not get enough from our diets, supplements are inexpensive insurance to make sure we have what we need.  This is one of the few dietary supplements that Nutrisystem sells.

When it comes to weight loss supplements, Nutrisystem does not sell any.  FTC has made heroic and sustained efforts to stop fraudulent claims in this area³, but the problem persists. 

Forget the quick fixes, weight loss supplements included.  For realistic weight loss, start with and stay with diet and lifestyle change.  Even if your doctor also recommends drugs or surgery, diet and lifestyle should be at the core of your approach.

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¹ http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm282334.htm

² http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1365103/pdf/brjclinpharm00004-0042.pdf

³ http://www.ftc.gov/bcp/edu/microsites/redflag/beyond.html

Holiday Survival Smarts: 10 Diet-friendly Strategies for Thanksgiving and Beyond

The holiday season is a dreaded time for many people on a weight loss program, but it doesn’t have to be that way. Here are 10 easy ways you can enjoy the celebration days without feeling punished or sacrificing your Nutrisystem progress. 

1. Have a plan.  Think things through before you get to the actual holiday meals and parties. Maybe your strategy is to take tiny portions of different dishes; that’s okay. If you’re cooking, you might want to have your bottle of water with you in the kitchen, so you’re less tempted to snack. Do what you can to stay away from the appetizer table. Plan to avoid anything that’s not homemade. The point is that if you go in with a plan, you’ll be less likely to get caught off-guard. 

• - Utilize “The Low GI Cookbook – Nutrisystem Edition,” for cooking up some delicious holiday meals such as the Roasted Pumpkin and Mushroom Lasagna or Pork With Honey Glazed Apples, while staying on track and not depriving yourself of the holiday festivities. The cookbook is available for purchase over the phone or on nutrisystem.com. 

2. Stay on track. Holidays are not the time to skip meals in an attempt to “bank” calories. That’s a strategy that can backfire miserably. Instead, eat everything on your meal plan leading up to the holiday event, and make sure you’re drinking all your water. You’ll be less likely to overindulge at the big event. 

3. Set a goal. There’s something about holidays that makes people forget what they do the rest of the year. Do you already have weight loss goals set up for November, December and January? If not you can start today. Once you’ve set a short-term goal, decide on a way to reward yourself once the goal has been reached. 

4. Drink smart. Face it, overindulging during holiday events—whether it’s an office party, a family gathering or a neighborhood open house—can add a lot of extra calories to your day. In addition, when you’ve had too much to drink, it tends to weaken your previous resolve and derail any strategies and plans you might have had. Besides, you don’t want to end up as that karaoke-singing family member or neighbor everyone will be talking about for the next month. 

5. Trim the calories.  This tip is especially useful if you happen to be the primary cook for an event. In baked items, replace the fat with an equal amount of applesauce and the sugar with a sugar substitute; substitute a quarter cup of egg substitute for every egg called for in the recipe; replace butter with low fat margarine; replace whole milk with 1% milk and sour cream with yogurt; reduce the amount of nuts called for by half. And don’t forget both veggies and salad. 

6. Enlist support. Trying to maintain your Nutrisystem program can be hard at the holidays, but there’s no reason you have to go it alone. Ask for your family’s understanding or even their help, so nobody’s trying to foist “seconds” on you. Nutrisystem counselors can help you strategize, based on your individual circumstances. Or you can go to the Nutrisystem Discussion Boards, where you’ll find people who definitely understand what you’re trying to do. Discuss your concerns; share tips of your own, or join one of the many weight loss challenges. Some of them are specifically geared to the holidays. Introduce yourself well before the event, so you have that support already in place. 

7. Keep moving. Instead of just sitting around after dinner, suggest a family walk, or organize a touch-football game. Most people will be grateful for the chance to move around, and it can keep you on-track with your exercise plan. 

8. Quality not Quantity. If you do plan to indulge in some of the traditional Thanksgiving favorites, use these portions as a guideline:

• Turkey—3 oz. white meat, no skin (about the size of a deck of cards)
• Mashed potatoes—1/3 cup (about the size of half of a baseball)
• Gravy—1 Tbsp. (just drizzle it)
• Relish made with sugar—1 Tbsp.
• Stuffing—2 Tbsp.
• Dinner Roll—if not homemade, skip it
• Pie—1/12 of a 9” pie

 9. Eat Before You Go. Whether you are hosting or just attending a holiday function, be sure to eat your Nutrisystem entrée before the festivities begin — that way you won’t be tempted to overeat during the meal and will be able to stay on track. 

10. Embrace the holiday spirit.  This last tip may just be the most important: You can get so caught up in all the planning and hoopla that you lose the whole meaning of the holiday season—coming together with friends and loved ones. It’s the time that’s really valuable, not the food and drink.

Tracking the Non-Scale Victories

The rewards that come with weight loss are numerous, with just one of them being a lower number on the scale.  Many Nutrisystem members cheerfully report to our Counselors and on our Discussion Boards what we call Non-Scale Victories (NSV).  This term describes successes that cannot be measured on the scale.  Some NSV can be even more meaningful and rewarding than lost pounds.

For example, one member reported on the Discussion Board recently: “A big Non-Scale Victory for me today. My Fasting Blood Sugar this morning was 91! It hasn’t been that low in a long, long time. I credit the Nutrisystem D plan I’m on. WooHoo.”  (This is why Nutrisystem advises that you contact your doctor prior to going on the program as a change in your diet and/or your weight can affect your blood sugars as well as your medication dosage as early as the first day!) Another member, Cheryl, reported that her blood sugars have not been this good for a long time. *

One member wrote that since I lost weight “I no longer have the horrible swelling pain in my feet.”

Some of us have experienced the frustration of the scale not changing after days of watching portions and consistent exercise.  Fluid retention, hormonal changes, and medications can all affect weight.  When the scale is not moving in the right direction, even though you are working hard to make that happen, these NSV let you know that you are still making progress.  We encourage our members to take their measurements, since the tape measure can show improvements when the scale does not.  The scale only gives us one number which does not indicate how much of the weight is fat or muscle or how much is water.  For instance, a loss of fat coupled with a gain of muscle may result in no change on the scale, but smaller measurements and the better fit of your clothes constitute non-scale victories.

How many non-scale victories have you observed since starting your weight loss journey with Nutrisystem?

Increased energy?

More endurance to exercise longer?

Improved sleep?

More self confidence?

Greater sense of accomplishment?

Pat yourself on the back!  And keep tracking the NSV’s.

 *In a clinical study, those on Nutrisystem D, lowered fasting blood sugar levels from 149.5 to 115.2, compared to the control group, who lowered fasting blood sugar levels from 151.4 to 144.  Go to www.nutriystem.com for further study results.

Breaking the Fast Food Habit

 I happened to review the meal plan recently with a new member and was intrigued when he stated that he was still going to fast food restaurants three times a day to supplement the Nutrisystem entrees.  He made separate trips to get a scrambled egg to add to breakfast, a sliced apple for an afternoon snack, and a green salad to have with dinner.  Likely it was a social thing for him, as he lived alone and was in his 70’s. But his fast food lifestyle probably was a contributing factor in his weight gain, when he was not making such healthy selections as he is now. 

Most of us are looking for economical ways to put together fast meals for ourselves and our family.  After a long day at work we are tired and stressed, and don’t feel like spending much time in food preparation.  The drive-thru is an easy answer, but what are the long-term effects of this short-term solution?  Yes, there are a few healthy choices but overall the calorie, fat and sodium content of these menus is higher than recommended for good nutrition.  

With a little planning and a few basic cooking skills, I feel that we can avoid the fast food trap and instead have a healthy, low calorie meal on the table in only a few additional minutes.   (The Nutrisystem entrees, of course, make this easy.)  Certain quick-cooking methods retain nutrients, flavor and texture while limiting the amount of added fat and calories.  Learn to master these essential techniques:

1. Steaming:  Suspend vegetables over simmering water in a steamer basket to retain water-soluble vitamins, rather than boiling them submerged.  Limit cooking time to retain more color.  Or steam in the microwave which reduces cooking time.  (Most fast food restaurants have few vegetables on the menu, unless you consider French fries.)

2. Broiling or pan-grilling:  The goal is to eliminate fried foods to reduce calories and trans fat. Thinner cuts of meat, poultry and fish cook quickly.  Season with spices and herb blends instead of salt. 

3. Stir-frying: Use a non-stick pan or just enough oil to lightly coat the pan and stir constantly to keep food from sticking.   Combine a colorful blend of evenly-sized vegetables; shrimp, chicken strips or tofu can be added for a protein source.

On weekends when you have more time, try cooking dried beans or a few servings of brown or wild rice and freeze small portions.  

Save money and calories with a few basic cooking techniques, and the drive-thru need not be on your route home.

Back To You!

The approaching fall season means a return to a more “normal’ schedule for many households, with vacations ending and children and teens returning back to school.  This transition can result in plenty of shopping, chauffeuring, school functions and homework assistance but, hopefully, there will be some “me” time left (after the school bus leaves) to devote to your needs.

Many people look upon this time of the year as the beginning of a new chapter in their lives, similar to New Years.  For kids, it’s a new grade, new friends, perhaps a new sport or even a new school.  Parents often have similar attitudes- as their children’s interests change, so do theirs.  For adults as well as children, it’s a perfect time of year to set different goals or concentrate on those that need refocusing.

I look forward to this time of year, as the cultural season gets back into full swing.  Even though my daughter is out of school and out of the house, it’s still a time of renewed energy for me.  One thing that I anticipate is the arrival of the adult school catalog which means an opportunity to develop a new hobby or skill.

Back to school can also mean “back to you” and to your weight loss goal that may have been suspended over the summer.  Now that vacations, cookouts, and weekends at the beach are over, it can be easier to follow your daily meal planner without so many challenges.  And with cooler weather coming, your daily walk will be more comfortable.  New fitness classes will be starting at the gym and Y soon; now is the time to sign-up.

In one of our weekly e-classes, I asked our members what the new school season meant to them.  Here are a few of their comments:

“With school starting it will be easier for me to focus on myself during the day.”

“After the school bus pulls away, I have time for myself.”

“Being a single parent, when my son is at school…I am at work.  This is my actual “me” time.”

If weekends tend to get chaotic with all of the kids’ activities, ask your Counselor for a copy of the “Day Off” Plan which shows you how to incorporate a low calorie restaurant meal into your weight loss plan. 

As one young mother pointed out in our e-class: “If you take care of yourself, you are a better mother to your kids – you have more energy and are a happier person.” So, no need to feel guilty about “back to you” time.

Report from the American Association of Diabetes Educators Conference

This month I and others from the Research and Development Team at Nutrisystem attended the American Association of Diabetes Educators (AADE) annual conference in Las Vegas, NV.  AADE and Nutrisystem are two organization of similar age – about 40 years – with a shared determination to make a difference in the lives of people who have, or are at risk of, diabetes.  AADE represents nearly 13,000 diabetes educators across the country.  

Diabetes educators have a variety of backgrounds.  Many are registered nurses or dietitians; some are nurse practitioners, physician assistants, physicians, or pharmacists.  They are well equipped to address the questions and concerns of a newly diagnosed patient, or a patient who has recently developed new complications from the disease. 

Nutrisystem is proud to be a member of AADE’s Industry Allies Council. For the second consecutive year, we staffed a booth at their annual conference.  The exhibition is an opportunity for our technical staff to answer AADE members’ questions about Nutrisystem® D®, our structured meal program for people with diabetes.  I was joined by two of our registered dietitians, Mary Gregg and Meghan Nichols, in having these conversations. 

We heard from many diabetes educators that they had patients who had done well on the Nutrisystem D program, and that the information we presented would help them make informed decisions as to when to recommend the program.  We have long held the belief the Nutrisystem D can be an effective tool for diabetes educators for helping their patients get started on a healthy diet.  It was gratifying to hear that so many of these professionals were already using Nutrisystem D in their practice or were planning to do so after learning about our program. 

One of the more shocking things I learned at the conference was that only 29% of patients with diabetes ever see a diabetes educator.  If you or someone you know could use the help of a diabetes educator but don’t know where to turn, the AADE’s website includes a Find a Diabetes Educator tool:  http://www.diabeteseducator.org/ find

Sodium: Looking Beyond The Salt Shaker

The 2010 update of the government’s Dietary Guidelines for Americans was released early this year, as revisions to DGA take place every 5 years.  Getting the most attention – the recommendation for sodium.  For the general population, the guideline remains at less than 2300 mg of sodium daily, and all of the Nutrisystem® programs are already below this target.  However, for African Americans and for anyone with hypertension, diabetes and kidney disease, and anyone over the age of 51, the recommendation is a more restrictive 1500 mg sodium.  (Note: The current position of the American Diabetes Association, just confirmed in January, retains the below 2300 mg of sodium target.  There is also recognition among authorities that it can be difficult to sustain drastic changes in sodium intake.  So your doctor’s advice to you may vary from either or both of these standards.) To put this in perspective, a teaspoon of salt has about 2300 mg of sodium and, according to CDC figures, Americans average about 3400 mg daily.  For many adults, the 1500 mg guideline will involve making significant changes in food choices.

Personally, I do not have hypertension or diabetes, but I am over 51 by a few years.  In general, I feel that I have a healthy diet.  In addition to some Nutrisystem® entrees to help with weight maintenance, I eat lots of fresh fruits and vegetables, not much meat- some chicken and fish, high fiber cereal, fat-free yogurt and milk, and nuts.  I do not generally use the salt shaker, except when making soups.  So, do you think I would have a problem meeting the sodium guidelines?

Surprisingly, it’s not the salt shaker that contributes most of the sodium to our daily intake.  A recent article estimated that just 6% of sodium in our diet is the result of salting foods at the table.  I tallied my typical day’s intake and was surprised to find that I came very close to the 1500 mg sodium recommendation.  My diet did include a tablespoon of bottled salad dressing and ¼ cup of canned black beans, and then there were those salted pistachios.  The salad dressing and beans may need to be prepared at home if I am going to stay comfortably below goal.  I’m curious to know what my sodium total is after eating lunch at my favorite restaurant.

So, what is Nutrisystem doing to help customers meet the guidelines for reduced sodium? While we were already meeting the former DGA guideline, we have been working over the last year to lower the sodium content of many products.  In the next few months we will be introducing several reformulated entrees with less sodium but with the same taste that our members enjoy.  For those individuals who require a 1500 mg sodium diet, we have a menu of Nutrisystem entrees to achieve that target.  We have also put together a brand name list of grocery additions including low sodium salad dressings and condiments.  (To find this list, go to the Tips and Recipes Section of our website, or contact a Nutrisystem Weight Loss Counselor.)

If you need help in planning a low sodium menu around your Nutrisystem entrees, give us a call.  And remember, controlling your sodium intake requires thinking outside the salt shaker.

Starting the dialogue about weight in the doctor’s office

Starting the dialogue about weight in the doctor’s office

Recently a friend sent me an e-mail which read in part:

I did have an interesting conversation with my podiatrist and I thought of you while I was having it.  So…I was at the podiatrist to have my orthotics upgraded.  I was describing some pain I have in my feet when I run longer than a certain distance.  Through the course of the conversation, I said to him…”it probably doesn’t help that I have gained some weight.”  His response was, “I never have that conversation with my patients.”  This surprised me because it would seem that my weight has a direct impact on my feet when I run (literally!).  So, I brought it up again in a slightly different way.  His response…” I never have that conversation with my patients.”  And I thought, WOW.  Here I am bringing it up and he won’t even talk about it.  Guess he doesn’t get paid for my weight loss!  Still I found it surprising and enlightening about the challenges people face in the medical community about managing their weight.  I wasn’t looking for him to help me lose weight, but still.   Call me crazy!

No, I won’t call my friend crazy, because her experience is completely normal.  Studies confirm that doctors and patients manage to avoid having this conversation all the time; this doctor was more determined than some, but not unusual.  Often neither party is eager to broach the subject. 

Rather than rehash the reasons for the status quo, I would love to hear from some doctors and patients who have managed to have productive discussions about weight in the course of an office visit.  What made it work?  Who started the discussion, and how was it done?  How did it help?  What was the follow up?  E-mail me at bdaggy@nutrisystem.com.  I hope to receive some useful tips to share in a future column.

What Can Baseball Tell Us About The Process Of Weight Control

According to the great Yogi Berra, “Baseball is 90% mental. The other half is physical.”

Like most people, my initial reaction when I first heard this quote was along the lines of a chuckle and a head shake.  Berra was a great ballplayer, but not much of a mathematician.

But the more I thought about it, I realized that Yogi’s math can work.  Baseball can actually be 50% physical and 90% mental, as long as there’s a whole lot of overlap between the physical and mental aspects of the game. And, of course, there is. Genius!

At this point, you may be thinking, “That’s nice, Anthony, but what on Earth does this have to do with weight loss?” 

Glad you asked.

Let’s replace “Baseball” with “Weight control” and “physical” with “behavioral.” “Mental” can stay right where it is.  So what we have now is: Weight control is 90% mental. The other half is behavioral. 

It’s clear that behavioral aspects of weight control are crucial.  You won’t lose weight without changing eating and/or exercise habits.  However, you have to be in the right mindset to make those changes.  The way you think can be either be a tremendous help or an insurmountable hindrance in your efforts to lose weight. 

Here are some examples of common mental mistakes that people make when trying to control their weight, and some suggestions for how you can correct those mistakes.  And, just for fun, I’ll throw in a Yogi Berra quote for each mental mistake.

Mental Mistake #1: Pessimism. You tell yourself that you’re doomed before you start. 

Example: I know I’m going to go off my diet at this party, so why bother trying?

Suggestion: Remind yourself that you can’t predict the future.  You can make educated guesses about how things will turn out based on how things have gone in the past, but those guesses aren’t always correct.  Have you ever pleasantly surprised yourself with your ability to make good choices?  Can’t that happen again?

Yogi quote: “The future ain’t what it used to be.”

Mental Mistake #2: Excuses.  You tell yourself that there’s a good reason for making a bad decision, or that you don’t have a choice in the matter.

Example: I can’t stick to my diet when everyone else around me is eating whatever they want.

Suggestion: Outside influences – whether they are situations or other people’s behavior – can certainly make it more difficult for you to follow your plan.  However, you are ultimately in control. 

Yogi quote: “I never blame myself when I’m not hitting. I just blame the bat and if it keeps up, I change bats…”

Mental Mistake #3: Perfectionism.  You tell yourself that you’ve failed if you’ve been less than 100% perfect.  You either quit or wait until you have a “clean slate” before you start trying again for perfection.

Example: “I didn’t stick to my plan for this meal/snack/day, so I’ve blown it for the rest of the day/week/month.”

Suggestions: You are probably very aware (too aware!) of what you did wrong.  Take a step back and ask yourself what you did right.  That should make it clear that your lack of perfection doesn’t equate to a total failure.  Also, think of every moment as another opportunity to get back on track.  If you over-ate at breakfast, you still have lunch, dinner, and snacks to make good choices.  If you went off-plan on Friday, you don’t have to wait until Monday to recommit.   

Yogi quote: “If the world was perfect, it wouldn’t be.”

The main challenge with all of these mental mistakes is noticing them.  They may come so naturally that they go undetected.  If you don’t immediately catch those negative thoughts, consider working backwards when you notice that you’re not happy with how you’re doing.  That is, when you find that you’re not doing well, or not feeling good about your progress with weight control, take a look at this list of mental mistakes and see if any apply. 

It can also be helpful to get input from someone else you trust.  Your friends and family may have noticed you making these mental mistakes.  As a wise man once said, “you can observe a lot, just by watching.”