Last week I wrote about my new favorite travel tool, and even offered one up as a thank you in my post. This thank you giveaway has ended, and I wanted to congratulate Mary S. from Wisconsin as well as thank her for reading my blog. I will be sending her a new Crockpot Lunch Pot this week!
Today, I want to share a double-entree comfort food that MANY of you may already be familiar with, that I have prepped in my Lunch Pot recently. The HMR Program Turkey Chili and Chicken Pasta Parm! I throw them both in the Lunch Pot along with some Sriracha and let it warm for a massive bowl of comfort.
Here’s why I am really sharing this HMR Decision-Free favorite. Because I think in Phase Two, it’s easy to shy away from double-entrees. We are integrating outside foods in our diets, double-entrees seem so high in calories, and maybe we think we are tired of HMR entrees! But two entrees is still fewer calories than many of the GAP foods out there, and what worked in Phase One (i.e. super-filling, higher-volume, nutritionally-packed meals) still works in Phase Two to crowd out GAP foods and keep you full — more bang for your caloric buck! And yes, fruit and veggies and double-shakes will do the same. But the double-entree is adds some extra oomph after a hard workout or before a big event (especially on the road!) that you might not find with some of the other high-volume choices.
As I recommitted to increasing my meal replacements this summer, I am finding reflecting on what I did during Phase One to be invaluable in my continued journey to manage my weight. What is (was) your favorite double entree combo? Have you revisited it lately?
One summer, I was reading a novel about a woman who only felt powerful in specially tailored suit. She excelled in her job and in life when she rocked that special suit. And that novel supported everything I had learned in my college and graduate school studies. When you feel powerful, you communicate with that same power. Confidence can be manipulated by how you feel and what you wear can change how you act. And this is backed up by studies in multiple academic arenas. Even in the fields of athletic performance and weight management.
When I was in my weight loss classes at HMR, I remember constant conversations about getting rid of larger clothing so you don’t have an excuse to go back to them. About wearing slightly tighter clothing when you are going to be faced with food temptations so you can stay focused on your health goals. And about always having a gym bag packed in the car so you never have the excuse of not having anything to wear. Clothing can be a total motivator and not feeling good what we are wearing can definitely reduce our positive motivations.
Which is why I didn’t think twice when we were sitting outside of health class on Thursday and a classmate complimented me on my newest pair of INKnBURN capris which prompted a whole line of conversation about workout attire. My Rose capris looked like denim which meant I could just wear them to class straight from the gym (where I had spent the previous hour on the foam roller). And I broke out my phone and started sharing photos of a number of other INKnBURN favorites.
I joked that ever since starting HMR, my wardrobe budget for work has shrunk to make room for my expanding athletic clothing collection. But I was also 100% serious.
I learned early in weight loss, that when I felt amazing in my athletic attire, I wanted to spend more time in it! Which encouraged me to get out and move. Maybe it was just walking at first, but eventually it was everything from running to boxing to lifting heavy weights and putting them back down again.
It seems silly to say, but when I put on my first INKnBURN piece, I felt like a total badass. Like I can accomplish anything! The INKnBURN line is made entirely in America and by hand. It’s a small company located in Southern California that does incredibly intricate designs (which are all limited production) which are hand applied to the fabric. And their clothing is tested by ultra runners (the beasts who run races even longer than marathons!!!). Needless to say, the company is pretty awesome and they know the fitness world. And knowing an ultra runner will rock similar attire for 50 or more miles? I secretly imagine I can do the same 😉
But seriously, the intricate artwork and the flattering cuts make me feel invincible. I remember when I didn’t want to stand out. I wanted to blend in with the crowd. But now I feel empowered. And that doesn’t shock me. But that feeling is exactly why I am in love with this company’s clothing.
Sometimes I hear friends say they are in love with a certain INKnBURN piece, but don’t want to buy “anything expensive” until they get to a smaller size. But I think that’s missing the point. I don’t feel the same mentally in my generic black capris and plain tech shirt that I do rocking out in my INKnBURN gear. Which means I don’t approach my workout the same and thus don’t achieve my best effort. Why wait to find that motivation until I can fit in a size 2? Why not push myself to be my best now!
And it’s because of how INKnBURN makes me feel when I am wearing it, the feeling I can achieve any fitness goal I set my mind on, that inspired me to apply to their ambassadorship program. I am super excited to share with you that they selected me as an ambassador – which blows my mind! The former 280-lb me cannot wrap my head around a fitness company being interested in me. But the girl decked out in INKnBURN apparel feeling like a total badass can understand. And is gosh darned proud of herself and super excited to share the incredible way she feels. Because if I can give myself an edge in being the best possible me? I’m going to seize it and look good in the process!
Alright, it’s January 21 and I am just now getting around to sharing my 2016 goals. I wanted to make sure I could implement the biggest change before I shared it. And yes, I know accountability is a huge motivator, so I did share with many of my Facebook friends and those who I see face-to-face. But I wasn’t ready to write it out here until I knew it was sustainable.
I have some goals that are very time bound which are fitness focused. I will run the Little Rock Marathon on March 6, my first full marathon, with my sister. We are sticking together the whole way and not worrying about time. If I like the distance, I may do another on my own.
I also want to work towards a sub-2 hour half marathon. Yikes! That one may not be in the cards this year but I will put in the work to try to achieve this goal – my target race is October 1 at the San Jose Rock and Roll Half Marathon.
My final goal is to end 2016 at the same weight or lower than I started. I struggle a lot in 2015 to figure out what works and doesn’t work for my weight management efforts. I did put on some weight but I also lost some of the weight I gained. One of my takeaways from Core and Phase One is that I have the tools to catch a gain early and to take it off. And that life won’t always be stable. Nor will my weight.
For example, I was working out 2+ hours 6 days a week when I was losing weight. I cut out my social life. I gave myself one year to focus solely on regaining my health. But when that year was over, I may have gone too far the other way. Reduced my physical activity too much in order to regain parts of my life I was missing. So it’s about finding a balance that isn’t “all or nothing.”
Okay, at this point you have got to be wondering about the title of this post and the photo of goodness knows what (I bet you figured out it’s green soup!). So I apologize for the lengthy intro. But it’s really all related, I promise.
One of the parts of my life I have figured out is that despite losing the weight, I still face decision-anxiety over food. And that increased variety of food options means I eat more. So part of my solution is to decrease my variety. Especially during the week. My menu is relatively the same from day to day.
A morning staple over the last three weeks was inspired by one of my health educators who talked about her green soup. So every week, I take all the veggies that are near the end of their life (and some that aren’t) and throw them in a slow cooker with herbs and spices as well as broth or water. I slow cook them for 10 to 12 hours and then blend it all up. It makes a massive amount of green soup!
Every morning, while getting ready for work, I cook 2 to 3 cups of the soup in a saucepan on the stove. When it comes to a boil, I pour it into my thermos. Then when I get to work, I pour it into a coffee mug over the course of the morning and have a warm and filling soup that doesn’t need a spoon and that is incredibly low in calories. Not to mention all the filling veggies in it!
So that’s it. My magical secret. It keeps me full. It keeps me sipping on something. It gets me some veggies early in the morning. And it’s part of my morning routine that I have developed to help me reach my goals.
At some point, I will write up some of my favorite combos. But really you can’t go wrong with an onion, some broccoli/kale/spinach, a carrot, Italian herbs, garlic powder, and chicken broth. However, I really do just throw everything in there. And I have yet to not enjoy my morning green soup.
I have been sitting on this post for about a week. I wrote it in my head and then rewrote it about 60 more times before I finally opened up my computer and started writing. So what you are getting now is a stream of conscious thought that has been overthought. And that’s about where I am with this topic right now.
I had a very stressful series of incidents occur recently in my life. Without going into detail, I will leave it as one of the more stressful moments in recent history. And now, in the aftermath of the initial fallout, I am left reflecting on what I did well and where I need to continue to work on my stress management strategies.
First, a good practice, is that I exercised. A LOT. I worked out every day for at least an hour and on top of that took long hikes several days with friends. This physical activity helped me to relieve a lot of the physical anxiety I was feeling about the events that had unfolded. For an hour, I could just run, bike, row, kick, jump, sing loudly to music and leave my stress at the gym door.
I also tried to ensure I met my minimum intake of vegetables and fruit each day. I didn’t alway make it. But I kept it in the front of my mind and would opt for produce if it was available and in front of me.
But then there was the bad. And if you have been reading my posts for awhile, you can guess where I am going with this. I ate and drank just about everything in front of me after consuming that produce. I didn’t shovel food nonstop, but I did not make conscious choices about what I ate or when I ate it. I ate to comfort myself from the emotional and mental stress that I was facing. I would go out with friends to avoid facing the stress and would drink (in mostly restrained quantities) but this loosened my inhibitions which resulted in even less restraint about food choices. And it was a holiday week which meant those bad choices were everywhere around me.
I didn’t stop to think. I didn’t stop to evaluate how those food choices would impact my weight management. I didn’t consciously, in most cases, even realize I was making decisions about food. And now in hindsight, I can see where I didn’t use my other tools to manage my emotional and mental stress.
I am trying to regroup. I have meal plans and have food prepped. I am preplanning in order to reduce my choices about food. Which will help me continue to work through the current stress factors in my life. But I want to continue to build my stress management toolbox. And I think there are some pretty awesome people reading my ramblings. So I am throwing it out to you.
If you are still reading this post, please take one minute to reply. Share one way you manage stress. Or one way you combat emotional eating. What’s in your Stress Management/Weight Management toolbox?
During my journey through Core and Phase One on the HMR Diet, I nourished my body with packaged entrees, shakes, soups, and oatmeal. I lost a significant amount of weight. And during all of my classes, I would be reminded how important it would be to use these and other variations of “meal replacements” to continue to maintain weight loss once I transitioned to Phase Two.
It makes logical sense. These are pre-portioned, nutritionally-balanced, lower-calorie options to keep you satiated and nourished. You could have two HMR entrees and an HMR shake for the calories in a lot of fast food kids meals. And you would be much fuller for a lot longer!
However, as good a student as I was during the weight-loss process, I harnessed my inner teenager and rebelled a bit once I transitioned. I eschewed “meal replacements” in favor of “real food.” And I fought a battle of what is normal and “got tired” of tracking and other habits I had created during the previous year. And I did it all during the busiest months of the debate season where I was on the road almost every weekend.
From November to early April, I regained 20 of the 130 pounds I had fought so hard to lose. I had let the Gap push “meal replacements” out of my life meal by meal instead of embracing “meal replacements” and the role they play to maintain a reasonable calorie intake.
Over the last six weeks, as the debate season has wound to a close, I have struggled to embrace the habits I know will help me maintain my weight loss. But I realized that one of the hardest habits I have had is this notion of a “meal replacement” replacing a “meal” and during a recent health class, I realized why.
Another student who had transitioned from Phase One was complaining about the idea of consuming “meal replacements” and how she thought it was only temporary. She didn’t want to continue to make them a part of her life. She wanted to eat real meals. I knew exactly how she felt. But I also knew exactly why she shouldn’t kick them to the curb.
I have drastically increased the number of “meal replacements” over the last six weeks. But I have taken a new approach.
They aren’t “meal replacements.”
They are “decision-free meals.”
Not to be confused with the Decision Free portion of the HMR Diet, I have spent a significant time reflecting on why these 300-calorie or less meals that have 10 grams or more of protein are such a vital part of weight management.
It’s because you don’t have to make a decision! You can add veggies and/or fruit to these otherwise complete meals and you don’t have to portion things out or ensure there is a balance of protein/carbs/fat. The balance is there for satiety while the portion-control helps keep the over daily calorie consumption down.
However it’s the notion that these decision-free meals replace a meal that I have struggled with. Calling these complete meals a “meal replacement” triggered two things for me:
- I am missing out on something. When I am “replacing” a meal with a “meal replacement” then I am not getting an “actual meal.”
- I am on a diet and not embracing a lifestyle. Using the same technical terms I used in weight loss to describe my portion-controlled decision-free meals now makes me feel regimented in a way that doesn’t feel sustainable.
However, I am having real meals and it is sustainable. It’s all a matter of mindset and language shaping reality. When I did my post-graduate work on media reporting descriptors and the impact on female politicians credibility and electability, I found that subtle variations in something as minor as using the word “said” versus “argued” had an impact on voters. Language is powerful! An article in Slate Magazine explores just how powerful language can be in the justice system and policy making.
Thus, I will continue to embrace these decision-free complete-meals as a part of my fight against the Gap. They will be where I turn for a significant number of my meals because they are portion controlled and nutritionally balanced. But they will not replace anything. They are not substitutes. Because I am not missing out on anything anymore. I am embracing life in the best way possible.
Last night in my HMR Phase Two class, we talked about habits. What they are. Discovering our motivation behind the habit. And how to work to break bad habits while establishing supportive habits.
A topic that was almost too timely for me.
Earlier in the day, I had fallen into an old habit that was surreal but vaguely familiar as it is one I thought I had broken but found myself rediscovering recently. The habit of eating until I was sickening full with no real hunger preceding it.
I have had several recent occasions where I have found myself falling into this habit and I have been journaling to figure out the triggers. It was thus interesting to participate in last night’s discussion as it solidified what I had been realizing about myself.
The eating starts when I am tired and stress. I feel rushed with too much on my scheduling plate and what seems like too little time. I know I need to eat, so I grab supportive foods.
This falls in line with what some people suggest. That when you want to eat, you should replace non-supportive foods like potato chips with supportive foods like carrots. Because then you can satiate your hand-to-mouth desires.
However, what I am slowly learning about myself over this past year, is that this doesn’t satiate my emotions and I end up stuffing myself until I am sick to my stomach. Even with supportive foods that might not cause too much damage, I feel gross and still unsatisfied.
Which means I feel gross. I am unsatisfied. And now I still want unsupportive foods. And while feeling full should keep me from eating those unsupportive foods, I still go for them. And maybe right now it is just small bites. But it’s small bites of high calorie foods on top of the massive bowl of beets and the banana and the bowl of cherry tomatoes and it all adds up.
But it’s not all gloom and doom. Because as I reflect on my successes this past year, I realize that the times I have wanted to eat and I didn’t take the first bite, I was able to alleviate my stress and anxiety in other ways.
When I have been angry and stressed, I have found that dropping down and doing 5 push-ups (or more) immediately gives me a physical relief that is far more satisfying than a bowl of lettuce. And if I have more time, lacing up and going for a walk or run allows me to process my thoughts away form food.
When I am sad or feeling more of a low-energy emotional need to eat, journaling about why I want to eat helps me find the trigger without pulling it. And then I can figure out a solution to this need – do I need to feel pampered? Do I need a hug? Do I just need to cry without a reason?
While some people may be able to find a solution through replacing high calorie foods with low calories foods when they have an emotional trigger to eat, I am realizing that this won’t work for me.
So the new habit I am working to develop it to not take the first bite. To continue to work to recognize my triggers and to use my non-food toolbox to process my emotions.
As another year comes to a close, I surf my Facebook feed and read through emails attempting to digest and reflect on all that has happened in 2014. Everything that was lost and all that was gained.
I wanted to write that “this is a year that will go down in my history as a special year” but then I stopped myself. Because every year should probably be a special year. In fact writing that sentence reminded me of a short post in 2011 that I wrote when this blog was just a collection of randomness (oh wait, it’s still sort of that way, only more consistent!).
The fact that we highlight a specific timeframe. That we measure things based on a calendar. It’s always bothered me and yet motivated me.
Health class yesterday centered around this idea of timeframe. And more specifically about resolutions. About setting S.M.A.R.T. goals to help accomplish what we set out to do in the coming year. Goals that are specific, measurable, attainable, realistic, and time bound.
I set my goals for 2015. I want to run a full marathon (Portland look out!). I want to get under 150 pounds and stay there (the plan is to stick with a Healthy Solutions based diet). I want to journal at least once a week as writing has and will continue to be a release for me. I want to continue to raise money for community organizations. And I want to continue to strive for a better work-nonwork life balance which I will begin to accomplish through continuing to ensure I have “me time” through fitness and journaling.
As I set those 2015 goals out for the Internet to digest, my mind wanders back over everything 2014 brought to the table. I honestly don’t think I had any resolutions for this year. I just knew I needed to stick to the HMR Diet (I was still in the first months of Core) and that I just needed to continue to take small steps that would build upon each other towards the “yellow brick road to Oz” (sorry I just giggled and imagined an HMR class linking arms and skipping down a path to the Emerald City of Healthy and couldn’t resist sharing).
In January of 2014, I took a rare weekend off work. I traveled with friends. And I learned to put my needs out publicly rather than giving in to those who pushed back. Oh and on a whim, I signed up for the Disneyland Half-Marathon in August. I should probably note I had never run a full mile at this point.
In February of 2014, I ran my first mile (hmmm was there a motivation connection to the previous month? lol). It was at 4.0 mph on the treadmill. I stopped after one mile. But I ran a full mile without stopping. I also tried out every single group exercise class my gym offered at least once. And the ones I hated, I forced myself to revisit again later in the year, just to make sure I really didn’t like them.
In March of 2014, I celebrated my birthday at the gym. I invited all of my friends and we did BodyCombat and Zumba and it was so much fun!
In April of 2014, I ran a 10k. And I loved it. I felt strong. I felt empowered. I felt alive.
In May of 2014, I ran two 5ks with friends and learned how social running could be. I hit the 90 pounds lost mark after 6 months on HMR and blogged about it.
In June of 2014, I ran my first sub-30 5k. A number I had only dreamed about. And in a tutu! I also finished in first place in my Boxing Fundamentals class final exam. I LOVE boxing! Oh and I hit the magic 100 pounds lost.
In July of 2014, I introduced my mother to her first 5k. And she finished under her goal time. I ran a 6-mile race with my husband (the self-proclaimed “non-runner” in the family) by my side. I also ran through the streets of New Orleans after an impulsive race-day sign-up. And I stayed in the Decision Free box the entire time I traveled.
In August of 2014, I RAN TWO HALF-MARATHONS and finished both in under two hours and thirty minutes – one of which was the Disneyland Half. What?!?!?!? No but really… WHAT?!?!?! I also transitioned to Healthy Solutions.
In September of 2014, I ran a sub-60 10k. Can you tell how freakishly proud I am of my running? Probably because it’s super easy to measure compared to so many of my other accomplishments and because it’s something I used to try to get out of doing in high school gym class. I also transitioned to Phase Two.
In November of 2014, I hit my one year anniversary since starting HMR. And I ran with friends on Thanksgiving and scored a new 10k PR!
In December of 2014, I shaved some more time off my 5k (post coming in January) at the Santa Run. And I learned a LOT about myself. I spent the holiday season fighting in the gap. And I survived without too many bruises.
I am leaving 2014 on a high note. I know I have a lot of self-improvement still to do. A lot of goals I want to accomplish. But a renewed sense of self-determination and body full of energy (despite today’s 5:15am OrangeTheory class).
So in short, 2014, thank you for everything you taught me about myself and about the world around me. I am truly blessed to have gotten a chance to experience everything you contained and I look forward to jumping feet first into what 2015 has in store!