Frequently Asked Questions

eliving is a personalized approach to help you improve your health through wholesome and delicious meals, recipes and nutritional tips. Through the collaboration of a team of talented chefs and clinical dietitians, meals that meet your nutritional needs while tasting great were developed to provide good overall nutrition, which also is ideal for individuals living with diabetes and heart disease.

The meals overall are based on a target of 1800 calories per day. These are the average calories needed for Americans to maintain a healthy weight; however your individual calorie needs may vary. Your dietitian can provide you guidance if you require a daily intake that is less or greater than this average. The program is designed to provide balanced nutrition in three easy meals. If your preference is to consume snacks between your meals, be sure to talk with your dietitian on the type and amount of snacks that are the healthiest for you.

The nutritional goals of eliving meals were designed to meet the Therapeutic Lifestyle Changes diet which is endorsed and supported by the American Heart Association. You may not believe it when you taste it, but the meals meet the new Dietary Guidelines for Americans recommendation of 1500 mg of sodium per day. It can be difficult to limit sodium to this degree, but with the team of eliving chefs and dietitians, they have made this possible while maintaining great taste. Be sure to check the nutrition tips section for more information related to the 1500 mg Na recommendation.

If you are living with diabetes, great consideration went into the recipes to maintain a balanced level of carbohydrates at each meal. We focused both on the amount of carbohydrates, as well as the type of carbohydrates. The ideal choice for the type of carbohydrates to eat, are those from a whole grain source. The eliving meals contain rich sources of whole grain pastas and rice which provide you with energy and fiber. There are many benefits for consuming these fiber rich foods. Be sure to check out the nutrition tips to learn more.

Our team works diligently to keep the additional foods that are recommended to be purchased to compliment the eliving meals to a minimum. This serves as a convenience to our customers while allowing for fresh components to be part of a healthy lifestyle. Be sure to look in the description of the meals if an additional food item is recommended for you to add to your meal. Overall, the additional foods include:

- 2 or 3 servings of fresh seasonal fruit

- 2 servings of skim milk or low fat yogurt

- Fresh salad – to be added either with your lunch or dinner meal each day.

- Depending on the amount of carbohydrates (foods that contain starches, sugar and/or fiber – such as grains, beans, bread, fruit and milk) in the meal, a few of the meals include a recommendation for a piece of bread. We encourage you to choose whole grain breads.

- You will also notice that some of our breakfast options recommend the addition of one cooked egg white. This is in order to increase the protein of the meal while maintaining a low cholesterol option.

So how did we make such healthy meals that taste so great? In addition to selecting whole foods and healthy ingredients we have a patented technology that is unique to any other frozen meal on the market. Our innovative and unique packaging helps to maintain the crispness and freshness of your meal while holding in the great nutrition. You will notice a small valve in our lid that plays a key role when heating your meal in the microwave. This valve works with our packaging to allow steam to cook the food. Steaming food locks in the flavor and freshness of our meals so you can benefit from our wholesome ingredients.

You will find on our menu selections, foods that you are familiar with and maybe some new items to experience. We encourage you to try some of the unique offerings we have created, as you may discover a new dish that you really enjoy. We have added a healthy and nutritional twist on many classics and favorites so there are dishes that everyone will love. Let our Chefs know what your favorite dish is.

The eliving Meal Plan is nutritious and convenient - it's like having your own personal chef and dietitian every day! Eat great tasting, satisfying and nutritious food while promoting your health. No shopping, no planning, no cooking, and no cleaning. Save time and money while not only looking and feeling your best, but becoming your best too.

The eliving Meal Plan is available for delivery throughout the continental United States! We ship all orders to your home.

You can order online or call 1-877-704-6789 to reach a representative from eliving. We will be happy to take your order over the phone and answer any questions you may have.

No. At eliving, we believe that eating nutritious meals represents only a portion of what is required to obtain your healthy living goals. Following a meal plan, including your own fitness program and receiving support from our nutrition experts will help you achieve your health and wellness goals. All of the eliving Meal Plans includes FREE access to online and phone support from our dietitians, eTools, newsletters, and more!

This is software speak for saying that this is the first version of the website. What does that means to you? Despite hundreds of hours of testing, you may still find a word miss-spelled, or a link that does not take you where it should. It also means that the website will evolve to include a growing array of features and benefits to address your health, wellness and nutrition needs for years to come.

By selecting automatically reorder, you choose to keep your supply of food continuous. We will ship food to you once a week. However, you are only charged for your current meal plan selection.

When the last weekly shipment of this meal plan has been shipped, we will automatically place a new order and charge you at that time. The credit card provided for the initial order will be used for these future transactions. Automatic reorders will continue until it is canceled.

We know how busy you can get, so eliving allows for you to modify your delivery schedule. Once that first week has shipped, you can login to your account and change when your meals will arrive.

Since our meals are prepared fresh and frozen immediately, our packages and shipping process have been developed to maintain your meals at the peak of flavor.

The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil). Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed in moderation.

Cholesterol is a fat-like substance in foods that is found ONLY in animal sources such as:

-Meat

-Poultry

-Egg yolks

-Milk and milk products (including cheese, pudding, ice cream)

Unrefined whole-grain foods contain fiber that can help lower your blood cholesterol and help you feel full, which may help you manage your weight.

Omega-3 fatty acids, a type of unsaturated fat, has been found to be helpful in preventing sudden death from heart attacks. Fatty fish like salmon, mackerel, tuna and herring, contain two types of omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These two components (EPA/DHA) are the “active ingredient” in fatty fish and are responsible for protecting your heart. The recommended intake for omega-3 fatty acids is 500 milligrams per day. That’s basically two 6-ounce servings of fatty fish per week.

Margarine is made from vegetable oils, so it contains no cholesterol. Margarine is also higher in "good" fats — polyunsaturated and monounsaturated — than butter is. These types of fat help reduce low-density lipoprotein (LDL), or "bad," cholesterol, when substituted for saturated fat. Butter, on the other hand, is made from animal fat, so it contains cholesterol and high levels of saturated fat. Keep in mind that not all margarines are healthy — and some may even be worse than butter. In general, the more solid the margarine, the more trans fat it contains — so stick margarines usually have more trans fat than do tub margarines. Like saturated fat, trans fat increases blood cholesterol and the risk of heart disease. In addition, trans fat can lower high-density lipoprotein (HDL), or "good," cholesterol levels. Spreads such as Benecol and Promise Activ are fortified with plant stanols and sterols, which can help reduce LDL cholesterol levels. When selecting a spread, be sure to check the Nutrition Facts panel and pay particular attention to the grams of saturated fat and trans fat. Look for products that have the lowest combined amount. Also, look for products with a low percent Daily Value for cholesterol. If you don't like the taste of margarine or don't want to give up butter completely, consider using whipped or light butter. Or look for products that are a blend of butter and olive or canola oil. Per serving, these products have less fat and calories than regular butter does. The important thing is to use them sparingly.

A reduction in dietary cholesterol is recommended to prevent cardiovascular disease. The American Heart Association recommends limiting cholesterol consumption to less than 300 milligrams (mg) per day, for most people. If you have coronary heart disease or your LDL ("bad") cholesterol level is 100 mg/dL or greater, limit your cholesterol intake to less than 200 mg a day. Considering that a medium egg has about 185 mg of cholesterol and a large one has about 215 mg, all in the yolk, moderating your egg consumption is likely necessary to meet the recommendation of the American Heart Association.

The good news: You can eat heart-healthy if you know what to look for. Many restaurants offer delicious meals that are low in saturated fats, trans fats and cholesterol, or will prepare your food to order. Keep in mind that foods served fried, au gratin, crispy, scalloped, pan-fried, buttered, creamed or stuffed are high in fat and calories. Instead, look for these words: sautéed, steamed, broiled, baked, grilled, poached or roasted foods. Choose entrees that feature seafood, chicken or lean meat, and avoid fatty meats. If you order meat, remove all visible fat and ask the chef to remove the skin from the chicken.

-low-fat- 3 grams or less per serving

-light- one-third fewer calories or half the fat of the "regular" version

Prepare foods with little salt, and try giving flavor to food with:

-Herbs/Spices (i.e. thyme, rosemary, garlic, cinnamon, ginger, basil, oregano)

-Lemon/lime juice

-Vinegar

-Salt-free seasoning blends (i.e. Mrs. Dash)

Consult with your physician before using salt substitutes because their main ingredient, potassium chloride, can be harmful to some people with certain medical conditions.

Yes, if a label is "fat free" it is cholesterol free, but not the reverse. That is, a food can be "cholesterol free" but not fat free. For example, peanut butter does not have dietary cholesterol, but does have fat.

Skipping breakfast may lead to unplanned snacking during the day and eating a super-size portion at lunch, making calorie counts soars. Breakfasts that are high in protein and fiber can reduce hunger throughout the day. In fact, studies show people who eat breakfast every morning are more likely to maintain a healthy weight.

Many Americans have the perception that whole grains just don't taste good, or that it's difficult to work them into their daily diets. A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains:

- Whole-grain corn

- Whole oats/oatmeal

- Popcorn

- Brown rice

- Whole rye

- Whole-grain barley

- Wild rice

- Buckwheat

- Bulgur (cracked wheat)

- Millet

- Quinoa

- Sorghum

- 100% Whole wheat flour

Three ounces is the recommended portion size of meat; however, it also depends on individual factors such as body size, age and activity level. Three ounces of meat is the size of a deck of cards. The majority of your plated should consist of fruits/vegetables.

If you aren't accustomed to eating healthy then some items, like lots of fresh produce, may seem like an expensive addition to your food budget. Remember that while you are adding these you should also be reducing or eliminating other items from your shopping list. For example, the sweet juicy peach isn't meant to be served with a piece of cake, but instead of the cake. A serving of green leafy vegetables has nearly three times the nutritional value than a serving of the inexpensive but nutritionally weak potato. So while fruits and vegetables are more expensive per calorie than some other foods, they give you much more bang for your nutritional buck. Buy locally grown fresh fruits and vegetables in season when they are cheapest. When you can, purchase extra during peak growing season and freeze for later. Use frozen when local fresh produce is not available and grocery store produce is expensive. It also is key to set aside regular blocks of time for planning meals, making your grocery list, and shopping for the best deals.

Low-fat products can play an important role in your diet. Just remember that low-fat isn’t the same as low-calorie and it’s not a license to take second and third helpings. If you pile your plate with low-fat cake, you may end up eating more calories than if you had a smaller slice of regular cake. The best way to know how much fat, sugar, and calories you’re getting is to check the nutritional label.

Yogurt, low fat cottage cheese, low fat pudding, and reduced-fat cheese pack a protein and calcium punch in every serving. Just a cup of lite nonfat yogurt, for example, gives you a third of your daily recommended calcium intake, along with 17% of your estimated daily protein intake.

Sodium is not as innocent as many people think. Too much sodium can increase the risk for high blood pressure, heart disease, and stroke. This is cause for concern, as heart disease and stroke are the No. 1 and No. 3 killers of men and women in the United States each year.

Blend vegetables into pasta sauce, or grate into stews to help hide the taste. Roast, steam, grill or barbecue vegetables for a different flavor. Mix chopped or diced vegetables with rice, pasta or casserole dishes. How you prepare the vegetables may make a difference. If you do have a few vegetables you like… add them to dishes you already love. Layer zucchini slices, chopped spinach, or cooked carrots into lasagna. Toss whatever veggies you do like (tomatoes, spinach, mushrooms, broccoli, asparagus) into an omelet or quesadilla.

Although there are many theories about the amount to drink, a safe bet is to drink at least eight cups of water each day to make sure you are properly hydrated. If you’re working out regularly, you should ideally drink even more than eight cups. Take a water break instead of a coffee break, keep a cup or bottle of water handy at your desk, take a drink whenever you walk by a water fountain and keep a bottle of water in your backpack or tote bag. All fluids like juice, tea, soup and even coffee count as well.

Snacks can boost your energy between meals and supply essential vitamins and minerals. There is a place for snacks in a healthy eating plan, but keep portion control in mind by having a single-serve container of yogurt or put a small serving of nuts in a bowl. Some other suggestions would be baby carrots with low-fat dressing, 1 Tablespoon of peanut butter with apple slices, fat-free pudding cup, whole wheat crackers with low fat cheese.

- Starches such as bread, cereal, rice, pasta, legumes (beans and peas), and starchy vegetables

- Milk, yogurt and fruit that contain natural sugar.

- Refined sugars added to foods during processing

It is very important to eat the same amount of carbohydrates throughout the day, especially if you are taking any glucose lowering medications (like insulin, GLP-1's, diabetes pills). Your dietitian will discuss a reasonable eating plan with you which may include 3 meals and 3 snacks. Whether or not you can shift your carbohydrates will be dependent upon your preference, your type of diabetes, your medication regimen, your medical /behavioral goals and your support systems.

Foods that contain added sugar can be enjoyed in moderation, such as cookies and cake by substituting them for other carbohydrate foods. It is not healthy to regularly give up foods from the starch, fruit, and milk food groups for desserts. That being said, understand that a carb is a carb is a carb is a carb. A small brownie which has about 15 grams of carbohydrate has the same impact on the blood glucose level as one slice of bread, a small apple or a glass of milk. Becoming more aware of your carbohydrate intake will give you more flexibility with food selections and will help you control the impact of carbohydrates on your blood glucose level. Sure you can fit a glazed donut into your carbohydrate allowance, but it is not a healthy choice. It’s what you do most often that will make the difference.

There is no such thing! What used to qualify as borderline, or ”not-quite” diabetes, is now usually diagnosed as diabetes. A diagnosis of diabetes can be made based on two subsequent glucose readings of >126 mg/dl after an eight hour fast. “Pre-diabetes” or “impaired glucose tolerance” (IGT), however, occur with a fasting blood sugar of >100 but <125 mg/dl. In addition, your doctor can diagnose diabetes using a test referred to as an "Alc". You do not need to be fasting for this test and is done very conveniently in the office.

Pre-diabetes is a risk factor for future diabetes as well as cardiovascular disease. This needs to be taken seriously and treated with lifestyle changes in order to prevent or delay the development of these debilitating diseases. The American Diabetes Association estimates that 54 million people have pre-diabetes!

Eating healthy with attention to carbohydrates will manage your diabetes, but diabetes does not go away. Once you have it, you will always have it. The good news is that well controlled diabetes means that you can enjoy good health and a normal life. Diabetes treatments can change over time, which may mean that medications could be different. Your health care team including your dietitian can help you understand what treatments are best. A common misconception about Type 2 diabetes is that it goes away. Having diabetes is sort of like being pregnant, you either are or aren’t (pregnant). With diabetes you are either “controlled” or “uncontrolled”. It does not go away; diabetes can be subtle and wait for an opportunity to wreak havoc upon your body.

The goal is good blood sugar control no matter the treatment type!

It’s interesting that even though they are different versions of the same disease, one is no worse than the other! Type 1 diabetes does require insulin for treatment but it only occurs in 5-10% of all people with diabetes. The preponderance of diabetes, 90-95% of cases, is Type 2 diabetes which means a LOT more people are at risk of the long term complications of diabetes from Type 2 rather than Type 1. Now which do you think costs us more in quality of life and health care dollars. Being a parent of a child with type 1 diabetes can be challenging and support can help.
Join the online community www.childrenwithdiabetes.com.

This is not proven in the research. There are many causes for diabetes, including a family history and even a virus, but eating too much sugar is not a cause. Our bodies are made amazingly well and manage to maintain a stable glucose level no matter the challenge we throw at it (usually). Eating too much refined carbohydrate (sugar) and other high calorie foods can lead to obesity, which is a major risk factor for Type 2 diabetes, heart disease, and strokes.

People with diabetes are two to four times more likely to have heart and circulation (blood flow) problems. Moreover, heart problems can progress faster in people with diabetes. Eating a healthy diet with emphasis on lowering saturated fat and trans fat can decrease the likelihood of artery clogging fat sticking to the blood vessel wall.

First, you need to speak with your doctor. There are cautions to be aware of. The American Diabetes association recommends the following advice when it comes to alcohol.

-If you choose to drink alcohol, limit the amount and have it with food. Talk with your health care team about whether alcohol is safe for you.

-Women should drink 1 or fewer alcoholic beverages a day (1 alcoholic drink equals a 12 oz beer, 5 oz glass of wine, or 1 ½ oz distilled spirits (vodka, whiskey, gin, etc.).

-Men should drink 2 or fewer alcoholic drinks a day.

-If you drink alcohol at least several times a week, make sure your doctor knows this before he/she prescribes a diabetes pill.

- Drink only when and if blood glucose is under control. Do not omit food from your regular meal plan.

- Test blood glucose to help you decide if you should drink.

- Wear an I.D. that notes you have diabetes.

- Sip a drink slowly to make it last.

- Have a no calorie beverage by your side to quench your thirst.

- Try wine spritzers to decrease the amount of wine in the drink.

- Use calorie-free drink mixers -- diet soda, club soda, diet tonic water, or water.

- Drink alcohol with a snack or meal. Some good snack ideas are pretzels, popcorn, crackers, fat-free or baked chips, raw vegetables and a low-fat yogurt dip.

- Find a registered dietitian to help you fit alcohol into your food plan.

- Do not drive or plan to drive for several hours after you drink alcohol.

Learning about diabetes can be challenging and even though there is a lot of great information out there, a diabetes educator and/or registered dietitian can help you sort through it.

Learn all that you can about self management of your diabetes with the help of a Certified Diabetes Educator in an American Diabetes Association Recognized Education Program. To find a CDE or program near you go to: www.diabeteseducator.org and www.diabetes.org.

National Diabetes Fact Sheet

You can also find great and reliable information at the following site: www.ndep.gov