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!
This one is short and easy but so good I had to share! And while you can grate cauliflower or run it through a food processor to get that rice texture, I recently learned you can also put raw florets in a large ziploc bag and beat it until it crumbles… excellent stress relief! (Okay so you can also buy riced cauliflower but c’mon let’s take cleavers to that vegetable and get some energy out!)
- 1/2 cup diced onion (I dice an onion or two early in the week to throw into recipes)
- 1/2 cup diced bell pepper
- 3 cups riced/grated cauliflower
- Creole seasoning (to taste)
- HMR Diet Chicken Creole entree
Heat frying pan over medium-high heat. Either spray with cooking spray or add a tablespoon of water and onion and bell pepper to sauté. Cook for one to two minutes stirring frequently and then add cauliflower and Creole seasoning.
Cook for another two to four minutes and add HMR program entree. Mix thoroughly and cook for another two to four minutes until heated through.
One gigantic serving or two smaller servings. Bulked up for just a few extra calories! Cook time varies because it depends on how soft you want your cauliflower rice. Add hot sauce if you want an extra kick!
(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.
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:
I’m still here! Moving apartments and starting a new position at my school has been running me in circles. This is a hectic time of year for a teacher and the move and the new classes have added an extra element of stress.
This said, I have continued to work to maintain my health. I have been following the Healthy Solutions program closely, and made a firm commitment to exclusively follow the program starting last week as my HMR center is hosting a “Blitz” for members of Phase Two. This has given us a chance to hit a “reset” button and refocus on healthy and supportive behaviors – so far I have been “In The Box” for 6 days and Day Seven is off and running!
Despite the extreme levels of stress that I have been dealing with, I have managed to control my diet reasonably well through pre-logging my meals each day. This has forced me to write out a plan every single day before the day starts. It means I know I am getting in my fruits and veggies. It also means, now that I am on the Blitz, that I am also fitting in my entrees and shakes.
I tend to overplan. I pack more food each day than I will probably eat. And now that I am settled in my classroom, I also have a stocked cabinet full of supportive meals, shakes, condiments, zero-calorie beverages and all of the tools and utensils I need to prepare them.
By over-planning, I can be a bit more flexible and listen to my actual hunger levels. I avoid the anxiety of making a decision from outside foods but I can play safely in my box for the day. A health educator last week relayed a message from another HMR member who called it “making friends with the box” and I really embraced this. I think this is where I had problems in my transition because I wasn’t necessarily seeing all the flexibility I could afford myself without risking the gains I had made in improving my health.
Pre-logging also means I can eat everything I bring if I am having a hungry day without reaching for outside food. And all I have to do is delete the items I don’t eat.
Finally, let’s say I do feel like breaking out a little. I want an HMR lasagna and not the chili I had planned. It’s a minor change in my log and I can still visualize how it fits into my overall day.
I have logged for 31 days on MyFitnessPal (I’m “HealthyAcademic” if you want to be my “friend” and view my diary – I have made it visible to my friends for added accountability and I love reading other food logs for ideas) – this app is working great for me in terms of pre-logging. It’s taken me a very long time to figure out a consistent way to log my food, but I think this has been my most successful method for meal-planning and ensuring I get everything I eat written down.
Today I had the opportunity to attend a Phase One HMR class and they were having a condiment party! Everyone brought low-calorie condiments to share along with recipe ideas. One of the recipes mentioned was the HMR Stuffing recipe which got me brainstorming…
With produce left to use before debate nationals, I imagined how I might blend these ingredients into something new. Because creativity helps me stay focused on consuming supportive foods.
You will need three to six tomatoes depending on their size. Mine were somewhere slightly smaller than a tennis ball but not as small as a golf ball. I only filled the three I had and ate the rest of the stuffing. I used half the stuffing for three so in the future I would want six tomatoes this size.
- HMR Oatmeal
- HMR Chicken Soup
- Italian Seasoning
- Garlic Powder
Cut a circle out of the top of each tomato. Hollow out the tomatoes with a spoon. Save the guts and chop up as much of the top of the tomato that you can. Set hollow tomatoes aside.
Cook HMR oatmeal with 3/4 cup water for 90 seconds. Add soup, chopped tomato and tomato guts, Italian seasoning and garlic powder (I used between one and two teaspoons of each). Mix well.
Spoon stuffing into tomatoes and bake at 400 degrees for 13-18 minutes until the tops are browned (I left mine in for 20 and as you can see they are a tad too brown!) — Enjoy!