(I started this blog entry a few weeks ago and then the insanity of October hit – fellow teachers can relate – so I am finishing it off now – better late than never!)
For the last four weeks I have been on a strict HMR Healthy Solutions diet as part of a “Blitz” that my health center was offering. This meant four weeks straight of being “in the box” of the prescribed Healthy Solutions Diet of 3 shakes, 2 entrees, and 5 fruits/veggies minimum per day (more of any of these allowed under the concept “More is Better” which I will address in a moment) plus 2,000 physical activity calories a week.
When I transitioned out of Phase One of HMR almost a year ago today, I had not spent much time following Healthy Solutions. I had spent nine months living in a hardcore Decision Free box and only spent about a month transitioning into Healthy Solutions before I transitioned into Phase Two (the introduction of outside foods, broadening my personal “box” for successful weight maintenance).
To be honest, I don’t think I had fully grasped the function of Healthy Solutions. I followed it. I did what I was told. But I don’t think I had internalized some of the decision making that is taught in this part of the program.
More is Better
My “more is better” had been shakes and entrees for nine months. And when I transitioned, I continued to rely on these. There is nothing wrong with these decision free meals, however I have learned that if I rely more on vegetables as the bulk “more is better” part of a meal, I can have super filling options for fewer calories. It is a continuation of the idea of calorically dense foods. And so, for example my dinner tonight, instead of having two entrees or an entree and a shake, I am just as full (if not fuller) making “noodles” out of zucchini and having an HMR lasagna on top!
That said, entrees and shakes are incredibly valuable and more of these are better too. But I had been crowing out fruits and veggies – not just Gap foods – with my HMR entrees and shakes … which was depriving me of another “more is better” option (that has even more variety!).
The concept behind meal planning was pretty basic in Decision Free since I had been working with limited options that required no preparation. So when I started introducing fruits and veggies, I went for a lot of basics and didn’t think about meal prep or planning. But that gets boring fast, and thus I started to plan a few more of my meals in order to get all of my fruits, veggies, shakes, and entrees in!
I have also created a “puzzle piece” system where I prep building blocks that can be used a variety of ways during the week (so I can have some spontaneity in what I have but it all still meets a Healthy Solutions guideline) – for example, I will roast several squash and an eggplant as well as spiralize zucchini and rice up a head of cauliflower. Now I have ready made staples I can pair with an entree – like steak and potatoes tossed with some roasted squash or Thai curry bulked up with some extra cauliflower rice.
I also had been pretty simplistic in my journaling in Decision Free. I would just check off with a hash-mark when I had an entree or shake or bar. And while I was okay with basic fruit and veggie tracking in Healthy Solutions. But as I started to get creative, I realized I would get frustrated having to add everything and wouldn’t keep a clear journal.
Now I have all of my puzzle pieces saved and can swap them in and out. But I also pre-log things before I eat them because if it does take awhile to log, I might just end up with a shake or some steamed veggies (which were probably the healthier option in some cases).
Ultimately, there are a lot of things I have taken away from this experience. And I would strongly encourage anyone who needs a reset to check out their HMR clinic for the next Blitz offering. I not only lost some of the weight I had gained, I have taken away a better appreciation of defining what I need to maintain my weight as well as an appreciation for decision free options (shakes and entrees) that I had “tired” of after transitioning to Phase Two. I embrace them with a newfound respect having taken a “break” from them and realizing they are actually pretty awesome for more than just weight loss.
I am now currently living inside of my own personal box. It’s not as strict as an official “box” but it’s guidelines I am figuring out help me from diving into “The World of Gap Foods” — I am playing around to figure out exactly what works and I am still giving myself permission to have a meal outside of my new box every couple of weeks. I am also still figuring out if I am at my “happy” weight range or if I do want to lose the additional pounds I have found in Phase Two. If I lose them, will I be at a maintainable weight for me? And right now, I just don’t know. But I will keep living in my box full of fruits and vegetables and decision free meal options (with an occasional outside lean protein) until I have a better answer. And I realize this may be the rest of my life and after a year in Phase Two, I am finally accepting this.