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An HMR Diet Review: Reflecting in my Twelfth Week of Healthy Solutions Diet

After struggling in Phase Two, especially while dealing with the aftermath of an abrupt medical emergency, I recognized I needed to get my weight management act together. More specifically, I needed to focus on practicing the healthy behaviors I had learned while in Phase One in 2013-2014 as well as introduce some new behaviors. I had only spent a few weeks in the Healthy Solutions transition between Decision Free and Phase Two, and I needed to work on my relationship with fruits and vegetables.

In January of 2018, I committed to following the Healthy Solutions Diet offered by HMR at Palo Alto Medical Clinic. 12+ weeks of HMR meal replacements and unlimited fruits and vegetables. More decisions that the faster weight loss program (Decision Free) but still effectively limited food choices and thus decreasing my decision anxiety about food.

After 11 weeks on the program, I have lost over 30lbs, all while embracing the “More is Better” philosophy to help me stay on the program. My minimum prescription each day is 3 HMR shakes (or soup or oatmeal), 2 HMR entrees, and 5 servings of produce (the program offers guidance on serving sizes) – however most days I have extra fruits and vegetables, and maybe an extra meal replacement or two (or three or four) to keep me full and away from temptation for minimal calories!

After some conversations with other HMR patients on social media, I am sharing my data for the first 11 weeks (I am in week 12) publicly because I have come to realize it helps shape the reality of this “More is Better” concept at HMR:

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In a seven day week, my MR (meal replacements) minimum would be 35, as would my V/F (veggies and fruit), however you will notice I never eat “just the minimum” because it would not keep me full and thus I would faced increased temptation. And yet I have lost weight every week (and I peeked at my personal scale this morning at home and am feeling pretty awesome about this week as well!).

I have had struggles while I have been on Healthy Solutions. Making choices on going out to eat. Preparing for travel. Making sure I have a variety of options available to keep me full and away from temptation. But I have learned some valuable lessons too:

  • If you don’t like a vegetable or entree, try a different preparation method. I rarely ate the chicken soup in Decision Free unless it was a cracker or savory muffin. However I have been making all sorts of soups in Healthy Solutions (and actually still haven’t made a cracker or savory muffin with the mix!).
  • When in doubt, double the vegetables! This seems silly, why eat more than you had planned? Well you can usually sneak in an extra serving of vegetables when preparing a meal and while the calorie cost is minimal, the extra fullness can’t compare! When I add cauliflower rice to a chicken creole entree, I add two cups instead of one. Extra bulk. Extra fullness. And only 40 extra calories that is going to offset something higher calorie later!
  • Always keep easy-prep produce around. You never know when you are going to have a bad day (or days), so having a couple go-to standards is always a good idea. Every week I make sure to order a couple of easy-prep items in my Imperfect Produce delivery (apples, carrots, baby tomatoes, citrus). But I also have a few standards in my freezer – riced cauliflower (awesome to mix into most entrees), frozen cherries (perfect for snacking), small frozen bananas (throw one in a shake or make an ice cream), and frozen mixed peppers or grilled asparagus (something fun that’s quick to prep and can change up an entree or be blended into a soup). Finally, I always keep an onion and either a potato or hard winter squash on hand. The onion can transform lots of things from entrees to soup to veggies. The potato or squash might take a little longer to prep but they are carbalicious treats that are a better choice than something out-of-the-box.
  • Plan for more than you think you are going to eat. If it’s in my plan, I am not afraid to eat it and it’s already prepared and easy to grab. If I am not hungry, it can be stored for the next day when it’s the first thing on my list. For example, Monday was my first day back from Spring Break where my eating was less regimented. I also had a 5am OrangeTheory Fitness so I knew I’d be starting my day early and with a lot of activity (which can sometimes leave me hungry all morning). So my post-workout commuter breakfast was a blended 120 vanilla shake (with some PB2 and sugar-free salted caramel syrup from Torani) as well as a chicken soup blended up with my “green soup base” (which is really just whatever looks like is near it’s end in the produce bin getting simmered with broth and spices and blended into a greenish broth). Then my snack and lunch bag had: 1 cup of baby tomatoes, 2 cups of roasted broccoli, 1 cup of berries, a chicken creole cooked with peppers, 1 cup of cucumber-tomato-basil salad, a diet soda, a giant Contigo with herbal tea, and another giant Contigo with a 120 chocolate shake turned into a hot cocoa. When I got home from work, I still had the broccoli (which I snacked on while preparing dinner) and the tomatoes, which are back in the lunch bag this morning and will be my first snack of the morning.

Overall, I think Healthy Solutions has helped me to embrace fruits and vegetables as filling and delicious foods. I realized before that they could offset calories, but I never truly practiced incorporating them into my life, making them the main focus of snacks and meals instead of side dishes and afterthoughts. And while my weight loss has been slower on Healthy Solutions than on Decision Free, I do think spending more time in Healthy Solutions will help to prepare me for Phase Two. I wouldn’t trade the fast weight loss initially because I think Decision Free helped me reduce decision anxiety and find success and motivation in the HMR Program. It taught me invaluable lessons that I am not sure I personally could have found if I had started in Healthy Solutions.

But I was definitely in a rush to get to “normal foods” in Phase Two and forgot along the way the fruits and vegetables are the staple of the “normal foods” – a foundation that needs to be solidified in order for the house of weight maintenance to be steady when the earthquake called life might hit. And now my foundation is getting that strengthening it needs so that my weight management practices can be strong in the Phase Two world.

 

Easy Healthy Solutions Meal Prep: Chicken Creole

As Spring Break winds to a close, I’m back to prepping multiple grab-and-go meals for the week. I wanted to share this one because someone who reads my blog told me they don’t like cauliflower (what?!?) and was looking for fast ways to add vegetables into their diet.

This one is quick and cheap. So easy I can’t believe I haven’t shared it before!

This bag of fire roasted veggies from Trader Joe’s has no added oil and approximately five cups of veggies! So I throw the whole bag in a large hot frying pan and stir while it defrosts and starts to warm up.

I add in two HMR Program Chicken Creole entrees into the pan and sprinkle in my favorite Creole seasoning. Continue to stir for several minutes until all the flavors have come together.

I divide the mix into two half for two quick meals that are easy to reheat and contain 2.5 cups of veggies already cooked in!

Creamy Penne and Meatball Soup – An HMR Decision Free recipe

A few weeks ago we had a homework assignment to combine the HMR Program chicken soup with an entree. This increases our fullness level which makes those calories last longer. Plus it’s delicious!

I’ve been doing this a fair amount after finding success with it during that homework assignment. This is one of the recipes I’ve been enjoying that helps up the fullness factor.

Creamy Penne and Meatball Soup

Microwave water and bouillon cube in a large bowl for 90 seconds. Whisk in soup packet and a couple dashes of Italian seasoning blend.

While you are whisking the broth, soup, and seasoning; microwave the Penne entree for one minute.

Whisk the entree into the soup and enjoy!

Double the Trouble, Double the Fun, Double the #HMRDiet Entree!

A few weeks ago I mentioned having a homework assignment to increase my entrees during a challenging day by one higher than my highest. That meant having SIX HMR Program entrees in addition to the rest of my Healthy Solutions prescription of 3 shakes and 5 servings of fruits/vegetables.

That number seemed outlandish. Grotesquely outlandish. But I was determined to complete the assignment and to learn from it.

So I started my morning with a double-entree. I figured if I had two in the morning, I would already be well on my way to completing the mission. And then I could continue my regular schedule, inserting a few more entrees in throughout the day.

I ate a combination of turkey chili and chicken creole that morning. It was an odd but not off-putting combination. I had a microwave handy and knew I wouldn’t eat the creole entree cold, so I wanted to take advantage of this opportunity. I threw on some cajun seasonings and a couple dashes of hot sauce, and ate it while sipping a cold brew coffee.

A couple of hours passed, and I was scheduled to have a snack. Veggies with a lentil entree as a dip. Only I wasn’t hungry. I was still full. I realized I wasn’t even close to hungry until significantly later than I normally would be. And I normally eat more food in the first half of the day than in the second. It was amazing!

Upon reflection, I realized I had never tried a double entree in the morning. I often have entrees in the earlier half of the day, I don’t have an issue with a lasagna for breakfast. But because I wanted to space entrees out in the day, to ensure I had one in the afternoon or evening, I would refrain from front loading my day with entrees. However, since I had been challenged to fit so many into my day, I didn’t hold back. And I was pleasantly surprised with the results!

The extra fullness was powerful. I was able to power through my day in such a manner that when the next day began, I started it with a double entree too! I walked thousands of steps that weekend and never had anxiety about food or felt a tinge of hunger. When faced with environments full of out-of-the-box temptation, I didn’t feel tempted because I wasn’t hungry.

While I probably won’t eat six entrees in a day again, or if I do it will be rare, pushing myself out of my comfort zone allowed me to find a new comfort zone. I realize a double entree is still fewer calories than a couple of slices of pizza, and a heck of a lot more filling. That the crowding out effect is real and that I shouldn’t be afraid of an extra entree to kick start my day.

With this in mind, I wanted to share my current favorite double-entree combo. And I would love for you to share yours as well. I know there are a lot of them out there I haven’t tried and I’d love to hear about them!

HMR Decision Free Buffalo BBQ Chicken Bowl

You will need a bowl big enough for two entrees (I learned this the hard way!). You may include optional seasonings like Molly McCheese or an in-the-box ranch dip seasoning mix (just a 1/4 tsp of the powder on top of the bowl after cooking) however I like this one pretty simple.

Begin by scooping the chicken pasta parmesan entree into the bowl. Add the rice & beans as well as all of the BBQ sauce from the BBQ entree. You will want to scrape the sauce off the piece of chicken.

Dice the chicken breast up and mix it into the bowl with the other ingredients. Cover bowl and microwave for two minutes. Top bowl off with a healthy dose of Franks Buffalo Sauce and enjoy! INSANELY filling!

Peanut Butter and Jelly Oatmeal – An #HMRDiet #HealthySolutions Recipe

This is one of my favorites – so easy and quick but flavorful and filling! It doesn’t actually have jelly in it but the berries soften up during the cooking process making them gooey in the peanut butter oatmeal.

Peanut Butter and Jelly Oatmeal

  • HMR Oatmeal
  • 1 cup frozen mixed berries
  • 3/4 cup water
  • 1 tbsp PB2
  • 2 pumps Torani sugar-free Belgian Cookie syrup

Mix all ingredients in a bowl and microwave for two minutes. Stir and enjoy!

Celebrating Pi Day with an #HMRProgram In-The-Box Decision Free Pizza Pie!

Yesterday was my birthday. I was born on Friday, March 13. And to me, it’s always been the BEST day of this particular week. While others might get excited about the Ides of March or Saint Patrick’s Day, I had my own special day to celebrate.

It wasn’t until later in life that I found out Pi Day was even a thing people celebrated. 3.14   – sure I guess that makes sense. And I have some friends and students who REALLY celebrate Pi Day. They go ALL OUT. So as an adult, I have become accustomed to celebrating it as well. Pizza pie, shepherd’s pie, and all the dessert pies you can imagine (which is only funny because I really like cake a lot more than pie, but hey it’s the holiday for pie so it’s a good thing I could have cake the day before!).

Well if you are like many of my friends and students and plan to celebrate PI DAY but are looking for an HMR Program-Friendly option, there’s always the Healthy Solutions Shepherd’s Pie or my Decision Free Pizza Pie! I make this pizza with a BBQ chicken entree, but you could top it with your favorite entrees (or veggies if you are in Healthy Solutions!).

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This recipe’s crust is based on my Savory HMR Biscuits – I halved the recipe for the crust and picked out all the big chunks of fruit. Yes it might have a little residual sweetness, but that’s why I top it with the BBQ Chicken Entree – the sauce masks the teeny bits of fruit I might have missed. And no need for cheese! There’s some in the crust which helps extend the flavor!

HMR Diet Decision Free Pizza

  • 1 HMR Oatmeal
  • 1 HMR Chicken Soup
  • 1 TBSP Molly McCheese
  • 1 tsp Baking Powder
  • 1/2 cup of water and 2 tbsp of water (added at separate times)

Preheat oven to 375 degrees.

Pick out big chunks of fruit from oatmeal.

Mix oatmeal and 1/2 cup of water. Microwave for one minute. Stir and let stand for several minutes.

Add in soup, cheese powder and the remaining 2 tbsp of water. Stir until combined.

Once dough is mixed, add baking powder. Carefully fold in without losing the air bubbles.

Gently pour onto baking pan covered with a silpat mat or parchment paper – gently spread out without letting any breaks occur.

Bake for 15 to 25 minutes until the center is cooked through. Cooking times will vary significantly based on how thick you make it and your personal oven calibration.

After removing from oven, carefully flip onto a plate. This will prevent the underside from getting soggy from the damp heat but will also allow the harder side of the crust to be on the bottom when eating the pizza for a better hold.

My pizza was a BBQ Chicken pizza. I heated up the entree per normal instructions. Then removed the chicken and diced it up. I spread the sauce on the pizza and topped it with the diced chicken. I also added a drizzle of hot sauce and a sprinkle of smoked salt as well as some dried crushed peppers and dried basil. Then I used a pizza cutter and cut the pizza into four slices.

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Traveling on the #HMRDiet – Healthy Solutions Style!

When I was on the medically-supervised HMR Diet Program (Decision-Free), I traveled 20+ weekends a year for work. And I blogged about it. I even traveled to Disney World and stayed in the box!

However as I am working to make vegetables and fruit the major portion of my diet, I realized I would need a new approach to traveling on the HMR Diet Healthy Solutions program. So I spent several weeks thinking about this, not only because I knew I would be traveling in March, but also because I needed to find a way to manage my weight during the long summers I teach at residential programs away from home, where I don’t have a kitchen and live in a dorm.

This weekend was the first test of traveling in the box and I wanted to document what I did so I can reflect on it in the future (and maybe help others out too).

I should also add that this week’s homework assignment for our Phase One class was to eat one more entree that our previous highest entree total for a day. In the first week in Phase One in January, I had two days where I ate 5 entrees (and still lost!), so I had to pick my most challenging day and eat six entrees. I’ll write more about that later but I do have to give a special shoutout because it meant I had to pack even more entrees for a three day trip than I had planned, but it actually served to be a very useful tool I might have otherwise not considered because I *didn’t* want to pack tons of extra entrees!

What I packed

So what did I pack for my 3 day trip?

Food:

  • A minimum of 3 entrees for each day of travel (well in this case I packed 13 instead of 9 because I had that special assignment) – most of these needed to be entrees I could eat cold in case plans changed (although I did have a microwave at the hotel and my HotLogic Mini packed). I may switch this to having 4 a day on hand after my experiences this weekend – front-loading with a double-entree for example really made the day a lot easier!
  • 6 packets each of chocolate and vanilla 800s (they travel easier than the 120s)
  • 2 packets of 70s for emergency pudding
  • 2 batches of pudding cookies (divided into 4 snack size bags equivalent to 1 shake each)
  • 3 benefit bars for emergency treats
  • 4 pieces of fruit pre-washed that stand up to the jostling in my backpack
  • 1 carton of blueberries with 1-cup snack bags packed to divided up upon arriving at the hotel (the fact the snack bags have measurements on the side make it easy for portion control!)
  • 15 1-cup baggies of vegetables pre-washed and sliced that could be eaten alone or used as chips to eat the lentil and bean entrees
    • Jicama
    • Cucumber
    • Carrots
    • Celery
    • Snap Peas
  • 1 diet soda can (stored in my BlenderBottle) for an emergency mix-in

Equipment (don’t worry, I don’t use affiliate links! just sharing where I bought them):

  • eBags Crew Cooler – after a lot of research, I settled on this bag with a removable liner. The top portion is where I store tools, the front pouch is condiments and my food journal, the side pockets for bottles (they zip up when not in use), and the main compartment for food. It looks professional, has a loop in back to slip over a roller suitcase, and has an easy to carry shoulder strap.
  • HotLogic Mini – this fits easily in the top pouch of the cooler and is perfect for heating up food while I am in meetings (and in case the hotel didn’t have a microwave).
  • BlenderBottle – Easy to use and clean, I picked one that matched my cooler.
  • Bottle Brush for cleaning the shaker bottle.
  • Travel cutlery for easy dining.
  • AeroLatte Travel Frother – perfect for mixing hot shakes (and soups when I take them)
  • Extra quart-sized ziplock bags. I actually also had travel ice blocks for this trip because we weren’t flying. But I keep extra ziplock bags to make ice packs on the road – getting ice from the hotel or a restaurant – to keep things cold.

I have also successfully purchased fruits and veggies at local spots, like having a bowl of fruit when taking my students for ice cream. But I didn’t want to rely on those options being available.

And yes, I will most likely have food left at the end of the trip. My students and coworkers also enjoyed munching on some of my vegetables when they were hungry so packing more was a great idea!

I won’t get home from my trip until this evening, but so far so good. I have survived a pizza party, an ice cream social, and a number of other temptations. And I haven’t suffered any anxiety about making a decision or not having options when I am hungry. I’ve met my minimums (and then some) and I have rather easily stayed in the box!