Traveling through life with a timer and sneakers

Posts tagged “decision free

Hitting the social circuit while on the HMR Diet (and a recipe for Chocolate Fudge cookies)

One of the most important practices for weight management is Environmental Control. Numerous studies have been introduced in my HMR Program classes that demonstrate how a controlled environment can lead to successful weight loss and maintenance.

The easiest way to control my environment has been avoidance. Our house is arranged to support weight management, with my husband having his own cupboard and shelf in the fridge where his favorite foods go that are less supportive of my weight management needs. So he eats what he wants, but I can avoid exposure to it. And my classroom is set up to be supportive as well.

But what happens when I want to go to a social event? There are dozens of strategies that can be utilized in this less controlled environment but avoidance is a lot more difficult. However one of the ways I have found to be supportive is to not only pack my own food and beverages, but to have a special in-the-box food I get to enjoy during these social occasions that I might not otherwise get to enjoy.

When this weekend packed a double-slam Social Saturday with both a work retreat and a girl’s night, I knew I would have to pull out all the punches. I had proportioned fruits and veggies that could be noshed on whenever needed, both of my insulated drink carriers loaded with shakes, a couple of flavored sparkling waters, an entree loaded in my HotLogic Mini (btw they are having a sale the next couple days if you want to go in with a friend!), and these Chocolate Fudge cookies portioned out into smaller servings to be pulled out if and when I needed a special snack. They were perfect with a cup of coffee when my coworkers were eating fancy catered desserts, and also excellent paired with a sparkling water when my friends were drinking champagne. Note that I tried to pair them with beverages to help with the fact they are a low-volume food. It made the cookies last longer between sips of a drink, but also helped keep me full longer.

I would love to hear from you. What tips do you find most useful when hitting a social event while trying to stay in your weight management box?

Chocolate Fudge HMR Diet Cookies

  • HMR Oatmeal
  • HMR 70 Chocolate Shake
  • 1 tbsp unsweetened cocoa
  • 1 tbsp fat-free chocolate fudge pudding powder (the instant mix powder!)
  • 4 to 6 ounces of water
  1. Preheat oven to 350 degrees.
  2. Mix first four ingredients together until blended.
  3. Pour water in slowly, mixing, until a desired cookie dough texture is obtained. I found 5 ounces to be about right, but the thickness of the batter with vary the texture of the cookies as well as baking time, so the choice is personal.
  4. Spoon tablespoonish size portions of dough onto a silicone baking mat on a cookie sheet and bake 8 to 12 minutes (depending on the thickness of your dough) until cooked.
  5. Let cool and then portion out. It makes between 10 and 14 cookies.

Almond Joy Hot Chocolate

I have fallen into a morning routine. Every morning I turn the kettle on and fill a giant Contigo with a white herbal tea. I have a second Contigo where I pour a hot shake. And then I blend up a cold shake for my morning commute. Then throughout the day, regardless of how hectic it is, I have several warm drinks I can sip on. My cold morning shakes all week have been the Decision Free Butterfinger Shake (but made with the 120 Vanilla since I am in Healthy Solutions and only about 6 pumps of syrup because my sweet tooth has subsided).

And my hot shakes have been a take on an Almond Joy bar. I like mixing up the syrups and using the extract because the flavors build on each other. If you like it less sweet, I bet you could easily use coconut extract instead of syrup, but I haven’t tried it personally.

Please note that my ratios are for a large Contigo thermos that holds 24 ounces, adjust proportions accordingly if you need a small fit.

Almond Joy Decision Free Hot Chocolate

  • One HMR chocolate shake
  • 4 pumps Torani sugar-free Almond Roca syrup
  • 3 pumps Torani sugar-free coconut syrup
  • 1/4 tsp almond extract
  • 20 ounces hot water

Blend all ingredients together and enjoy! I find blending super fast at smoothing it all together without lumps, although you can use whatever method you use to make hot shakes.

Creamy HMR Penne Pasta Bake


The new HMR Program Penne & Meatball entree is great on it’s own but sometimes you just want to shake things up to keep it interesting. Adding the soup and some additional spices can make for a delicious and easy pasta bake.

Creamy Penne Pasta Bake

  • HMR Penne & Meatball Entree
  • HMR Chicken Soup packet
  • Penzeys Roasted Garlic (several dashes worth – you can also use your favorite garlic powder or crushed garlic or leave this out)
  • Crushed Red Pepper (1/4 tsp optional for a nice kick)
  • 3 ounces water

Mix all ingredients together in a casserole dish until fully combined. Bake in oven at 375 degrees for 20-30 minutes until top has browned. Oven times may vary depending on how shallow or deep your baking dish is as well as your oven’s calibration.



Spicy HMR Lentil Soup


When I was in Phase One of the HMR program, I rarely ate soup. Odd because it seemed like that’s what all of my classmates were doing – turning entrees into soup. But it just didn’t appeal to me.

Since entering Phase Two, I have realized how useful broth-based soups are as high-volume, low-calorie meal options. And so I have tried to increase my soup intake.

This is a very simple but delicious Decision-Free way to use the new HMR Diet Lentil Stew. If you don’t want the spice, cut the Green Dragon Sauce.

Spicy Lentil Soup

Stir all ingredients in a saucepan and bring to a boil. Stir occasionally while heating. Once soup comes to a boil, turn off heat and enjoy while it’s still steaming!

Toffee Apple Cider – a warming HMR shake on a cold day!

The weather has turned colder in sunny California and that means more hot HMR shakes to stay warm and full during the holiday season.

This one is easy and perfect to sip from a thermos while heading out in the evening to see holiday lights.

Toffee Apple Cider

  • 1 ounce Torani Sugar-Free English Toffee syrup
  • 1 packet Alpine-Spiced Sugar-Free Apple Cider mix
  • 1 serving HMR Diet Vanilla Shake
  • 15 ounces hot water

Put everything in the blender and blend on low to help everything dissolve and come together (always be careful blending hot liquids). Pour into a large mug or thermos for a warm and filling beverage!

Peanut Butter Cookie Shake – An #HMRDiet-friendly recipe

Girl Scout cookie sales are in full swing – and I refuse to buy a box of those little scale-busters. Instead,¬†with the sun shining again in California, I thought I’d try out my Torani Sugar-Free Belgian Cookie syrup out in a cold shake. The result was a peanut butter cookie shake that was quick to go into my blended shake rotation!

Peanut Butter Cookie Shake

  • 8-10 ice cubes
  • 2 ounces SF Torani Belgian Cookie syrup (I bought it on sale at Cost Plus World Market but you can also find it online and possibly at a store near you!)
  • 10 ounces cold water
  • 1 Vanilla HMR Program Shake (I used the 120 for this recipe)
  • 1 tbsp PB2

Blend all ingredients together until smooth. Drink and enjoy the cookie flavor in a filling shake without the density of a tiny little calorie-bomb of a cookie!

Peanut Butter Hot Chocolate – the HMR Diet hot shakes continue!

It’s cold and rainy here in California which means I am continuing to experiment with hot shakes. I tried to make something a little less sweet this time around while still being rich and filling.

Using unsweetened cocoa and PB2 gave the shake a deep mouthfeel while keeping the overall sweet level down. Perfect to sip while grading research assignments or enjoying a good book.

I used a travel Aerolatte milk frother for my hot shakes. It’s easy to carry, clean, and make clump-free shakes. But this could easily be done with a whisk or a blender (just be careful with pressure that can build making hot beverages in a blender!).

Peanut Butter Hot Chocolate

  • 1/2 tbsp PB2
  • 1/2 tbsp unsweetened cocoa
  • 1 HMR chocolate shake
  • 14 oz hot water

Pour hot water in a large mug. Slowly pour in shake powder while frothing/whisking. Do the same with PB2 and cocoa. Make sure to pour powders in slowly to reduce possibility of clumping. Enjoy!