Traveling through life with a timer and sneakers

Posts tagged “healthy solutions diet

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!

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HMR Diet Hack: Starbucks Snickerdoodle Hot Chocolate

Let’s start with a confession. Outside of making lattes with my HMR Program shakes, I have had very few hot shakes. I would occasionally try a hot chocolate, but that was about it. However, as I have made it a goal to focus on losing my marathon weight gain, this means incorporating more shakes and entrees to off-set outside foods and one of the ways I was successful in Phase One, was playing with my HMR food to try new things, often trying to hack a food I might have eaten pre-HMR, in order to keep it interesting (while still staying safely “in the box”). So I am trying out a variety of hot shakes in an attempt to stay warm and full this winter.

During the holiday season, I had a chance to try a kid size Snickerdoodle Hot Chocolate at Starbucks. It was super sweet and a fun treat, but the calories were insane! Even for the tiny thimble they call kid size. Well I loved the flavors so much, I asked if it could possibly be turned into a latte to amp up the volume. But I was told it was just made with milk, white chocolate syrup, and cinnamon dolce syrup, and that it wouldn’t translate well into a latte.

However this week I decided it would translate very well into an HMR shake! And while I haven’t had a Starbucks version to compare it to (nor do I plan on it) — this is a sweet and filling beverage that only has the calories from the shake. It’s in the box for both Decision Free and Healthy Solution folks while being the perfect cold weather pre-portioned meal for Phase Two folks too!

HMR Snickerdoodle Hot Chocolate

  • 1 HMR Vanilla Shake (I used the 120)
  • 1 tbsp Torani Sugar-free White Chocolate syrup
  • 1 tbsp Torani Sugar-free Belgian Cookie syrup
  • 10 oz. hot water

Mix hot water and syrup together. Slowly whisk shake powder into the liquid. I use an Aerolatte travel milk frother (it’s inexpensive, comes in a travel case, and prevents clumping!). Enjoy! You could even shake a little cinnamon on top for a pretty garnish.


Training to run a marathon did not make me fat

I am training for a marathon. And I am gaining weight. But marathon training didn’t cause this to happen. And I have been thinking a lot about this possible connection as I prepare to toe the start line of the New York City Marathon on November 6.

Let’s examine the facts. Which is going to involve talking about running for a bit. But if you are here for the self-discovery and discussion of weight gain, don’t worry, that will be coming in a little while.

I began training to run the Portland Marathon starting in the summer of 2015. I ended up with a DNS (did not start) after dealing with some injuries late in the summer. Rested. Recovered.

I started training for the Little Rock Marathon in October of 2015. I ended up getting different injuries but finishing the marathon. Albeit with time goals thrown out the window.

And two days after Little Rock in March of 2016, I confirmed I would be training for New York. But after not recovery properly from Little Rock, I have spent a large amount of time in physical therapy with yet another injury (shockingly these are all linked to some genetic issues, not shockingly they are all uniquely different injuries). However, I do have adjusted time goals. But ultimately I want to enjoy what I am openly acknowledging may be my last marathon, at least for a couple of years.

So essentially, for the last 17 or so months, I have been in some stage of marathon training or recovery. And while I haven’t stepped on the scale in a couple of weeks (more on that later) – I know I have gained about 20-30 pounds since May 31, 2015. But to be more specific – I gained 5-7 pounds in the summer of 2015, lost 14 pounds while I was injured and not running at all, gained 17 pounds during my training for Little Rock, struggled for awhile in recovery after (gaining another 7 pounds), and then losing 14 pounds before starting training for New York. So (and I am not the best at math), when I started training for New York, I was about 5 pounds heavier than when I started training for Portland the previous summer. But that doesn’t change the fact that the last time I stepped on the scale, I was 16 pounds heavier than I was when I started training for this marathon.

Going into marathon training, I knew many people had struggled with weight gain. From talking to my health coach, I knew this was something I would need to be mindful about. And so I went and did some research. HOLY MOLY don’t even try Googling weight gain and marathon training. SO MUCH HAS BEEN WRITTEN!

But more specifically, so much is contradictory. The FIRST article I opened (which I just found again near the top of the search page) had 6 reasons people gain weight and several of those reasons literally contradict each other! From being too strict about food to overeating to underfueling during the running to overfueling during the run; the information is endless and quite frankly overwhelming.

However, I realize after 17 months of training/recovering… that marathon training didn’t make me gain weight. I have just allowed it to serve as a mask, or as an excuse for struggles I have battled my whole life.

Marathon-training meant focusing on specific training goals with a specific training plan. A hyper-managed schedule to weave into my already full plate. But luckily, what it really just meant was rearranging my fitness schedule, because I learned after a couple of minor injuries, that I couldn’t add training on top of everything else I was doing.

So in reality, I didn’t increase my physical activity too much over the course of a week. But I did shift my mindset and I began more single-sport training. Which meant I wasn’t getting the same level of intensity 5 days a week, but was having some high intensity days and some much lower days. I have since realized that this threw my use of physical activity as a form of stress management out the window and I found food again as a form of stress relief, a habit I had mostly managed to eliminate, but did not realize had snuck back into my life until recently.

I also began to use the marathon as my excuse, or crutch, for more than just taking a rest day. And as I think about this, I realize that we all do this, even if we aren’t training for a marathon. For example, last year I struggled with stress in a new position at work, and people told me it would be understandable if I gained weight because I “had an excuse” – but while I had new challenges in my job, I also knew that it was just different struggles, and it wasn’t an excuse to eat. But I let marathon training be that excuse because I knew it had a timeframe and I could just start working on weight management after the race.

Finally, I realize now that I just didn’t have a maintainable weight of eating for weight management in place prior to starting marathon training. And long runs on Sunday took the place of meal preparation and planning. And the socialization events associated with training took away the desire to do the meal prep and planning. And because I was now constantly thinking about running, about injury prevention, about travel planning, about being stressed because I couldn’t go work out that afternoon because I had a long run in the morning, and at that point something just had to give.

For those of you who have followed my health and fitness story for awhile, you will realize I have struggled with this balance before. And I know this about myself. But I let the marathon mask this, and managed to put myself on the back burner at the same time I was supposedly focusing on myself.

I have some plans in mind that I look forward to sharing soon about how I will be working to lose this weight while finding a way to better manage it long term. I know I will always struggle with my weight. I will continue to gain and to lose (hopefully with a lot less gaining in the future). I will continue to have to confront myself and figure out the trigger of the moment and will have to reframe.

Right now, I will continue to make healthier choices. I am not going to focus on losing weight until after the marathon because that’s a week and a half away and I am not going to add the additional stress to myself right now because I would be setting myself up for failure. But you should expect there will be a number of blogs in the coming weeks both about the marathon, but also confronting the scale, and starting the process to lose the weight I have gained. I look forward to sharing more, but for now I am off to my weekly physical therapy appointment!

 


Enchilada Bites: An HMR Decision Free Recipe

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With the first couple days of summer vacation under my belt, I finally feel like I can come up for air and reflect on my first year teaching new classes in a new department (and drastically reducing my work travel!). Over the course of the last year, many things have changed, including the HMR enchilada entree! (Bet you didn’t see that transition coming, did you?)

I am trying to reconnect with my HMR meals – in Phase Two it is easy to forget about focusing on high-volume foods or on portion-control. And increasing my use of HMR meals has allowed me an opportunity to reeducate myself. But I don’t have a microwave at home, which means getting creative with entree prep.

In honor of my Decision Free Chips & Dip recipe made with the beef enchiladas, I decided to attempt another “finger food” recipe with the new chicken enchiladas. Super easy and still something people on decision free can have in their rotation!

(Warning: I used a toaster oven, so times and temps may vary)

Enchilada Bites

  • 1 HMR Chicken Enchilada entree
  • Hot sauce, salsa, FF sour cream (your choice!)
  • Cooking spray

Preheat oven to 400 degrees. Cover mini cookie sheet with foil and spray with cooking spray.

Scrap sauce off enchiladas and cut into 6-7 “coins” each. Lay on side on cookie sheet so it looks like a coin (as pictured above). Will produce 12-14 “bites” total. Put in oven and bake 8-12 minutes until tops and sides have started to brown.

While bites are baking, mix the sauce from the entree with your choice of hot sauce, salsa (if you are allowed to have it in your program), and/or fat-free sour cream. I just used Frank’s Buffalo Sauce for the bites pictures above to add some additional heat to the dipping sauce.

Enjoy! And then share how you like to prepare the chicken enchilada entree… I could use some new ideas!

 


Magical Green Soup – the secret’s out!

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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.


Lessons and Acceptance: Reflecting on my HMR Diet Blitz experience

(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!).

Meal Planning

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.

Journaling

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).

My Takeaway

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.


HMR Five Bean Curried Squash Stuffed Peppers

HMR Diet Stuffed Peppers

That title is a mouthful. A DELICIOUS mouthful!

I was roasting a squash. And I had some left. So I mashed it. Then I realized I had some small purple bell peppers in the fridge that needed to be cooked. And then the idea began to form. And my goodness it was a filling idea!

HMR Healthy Solutions 5 Bean Stuffed Peppers

Serves One Hungry Me!

  • 1 HMR 5 Bean Entree
  • 3/4 lb Bell Peppers (in my case it was five small peppers)
  • 1/2 cup mashed Butternut Squash
  • 2 tbsp dried Minced Onions
  • 1 tsp Curry Powder
  • 1 tsp Granulated Garlic
  • Salt & Pepper

Pre-heat oven to 400 degrees.

Cut the tops off of the bell peppers – trim the edible parts off the top that you have removed, they can be used in the filling! I had four small ones and one really tiny one, so I chopped up the tiny one as well.

Mix all other ingredients together. Add salt and pepper to taste.

Fill the bell peppers with the mixture. Place them in a baking dish. I used a large loaf pan and made foil balls to help prop them up. You could also use muffin tins or mini pie pans depending on the size of your peppers (you just want to make sure they don’t tip over as they cook and the shell softens).

Bake for 20 to 30 minutes or until desired doneness. Everything is already cooked through except the shell so it will really depend on if you prefer a crisper exterior shell/pepper or a softer pepper.

Below is the nutritional data per MyFitnessPal’s recipe builder:

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