One fantastic thing about teaching high school is that I get to cover the same material over and over each class period, and at about the same time each year. Some people might think that sounds boring, however I have come to learn it makes me a more successful teacher as well as a lifelong learner. I am constantly looking for new ways to teach the same topics and skills to keep things current and interesting, while reinforcing the core purpose and content for myself. And in the process, I make new discoveries about both the content I am teaching but also the ways my students learn and apply knowledge.
Just like getting to revisit a time period in history or a component of American government, as a student retaking the HMR Core class, I am getting a chance to revisit information and practice skills in new and old ways, reinforcing behaviors and expanding my knowledge base both about health and nutrition, but also about myself. And in the process, I get to make new connections.
Last night’s HMR Core class was a perfect example. One of the slides presented demonstrated how a person could “cheat” and go out of the HMR “box” of foods, while still losing weight. This could potentially reinforce bad behaviors because “hey I still lost even after I had that one handful of chips” or “I can add a Snickers bar and can still lose weight because the math shows that.” However our instructor continued on, showing that even if that math works sometimes, it will take significantly longer to lose the weight because it will be slower. And once the floodgates are open to outside foods, all bets are off on how long you can continually follow the program and stay motivated.
The first time I learned this information in 2013, it compelled me to stay in my Decision Free Box. I was paying too much to not be successful and wanted to lose fast. And I stayed in the box for the entire time I was in Decision Free (over 9 months)!
However last night I took away a different lesson. I already know that staying in the box in Phase One works. I know how motivating it is to lose quickly and how that success continues to build upon itself to some serious big weight loss. I watched people over my tenure make choices to leave their HMR box in Phase One, and I have said goodbye to some as they lost the motivation to continue.
Last night I realized that “cheating” can also happen in Phase Two where the world is my oyster. And that I allowed those unnecessary choices corrupt my box and disrupt my success cycle. By allowing lots of small extras, I lost my calorie balance needed to maintain my weight. But for the longest time, those gains were small. A half of a pound or a tenth of a pound, or “just a pound but I can lose that by tightening up my diet this week.” Except once you make exceptions a habit, they are no longer an exception. And nibbles outside of my Phase Two box became a part of an unsupportive open world while my box fell to the wayside until eventually those small gains became an overwhelming large gain, and I struggled to stay motivated to maintain or to begin the process of losing weight again.
As I relearn those habits that made me successful in Phase One Decision Free in 2013-2014, I am also learning to apply them to how my world will be once I transition to Phase Two again. My first time in Phase One my head was in the sand. My only goal was getting the weight off. But this time I realize how that’s the easy part. I need to create positive behaviors that support my health beyond just this phase. Which means I need to stop allowing exceptions to be the norm in my diet.
Sure I could make excuses and leave my box, or I could recognize my need for consistent positive weight management behaviors. #InTheBox #HMRStrong
A few weeks ago, I wrote a post talking about gaining weight over the last 16 or so months while training for three different marathons. I kept jumping into cycles of trying to lose weight during these months, only to end up gaining, as I would find myself needing more nutrition during training, but rather than control the needed increase, I would just eat whenever I wanted. It wasn’t planned nutrition, it was just eating to eat. And this failure to plan meant the scale just kept going up.
The NYC Marathon is over. I finished and will write more about that amazing adventure later. But as I promised myself weeks ago, I hit the reset button on November 9. And I will be sharing this journey with you in an effort to hold myself publicly accountable.
One of the realizations I have had over the last 18 months is that I did not have a system in place to track my food that worked for me. There are dozens of ways of keeping a food diary and I had tried many of them – from various apps on my phone to paper logs. I loved the HMR Program application for my phone, but it became difficult to track outside foods, and so I would only track the meal replacements and fruits/veggies. Which meant lots of outside foods would creep in. With other applications that tracked calories, I would find myself looking for the lowest calorie options, and not the most nutritious or filling options. And with paper, I would forget it at home or wouldn’t take it when I went to social events because I didn’t want to draw attention to myself (and would inevitably forget to log). But I loved the paper log because it allowed me the freedom to just write everything I consumed, and not have calorie anxiety or the judgement of many of the free trackers to causing me to avoid logging.
You will find a new tab on the top of this blog that is a page with a Google document embedded in it. I have this linked on my phone, where I can have the ease of electronically logging, while having the freedom of my paper log. And I have chosen to make it public – because I think sharing food logs is helpful for accountability but also to share ideas with each other about what works and what doesn’t work.
I am taking this reset in stages, recognizing going cold turkey doesn’t always turn out well for me. So the public log is part of this first week’s steps. And I will continue to add in healthy behaviors each week and share them with you as I commit to them. Most of the nutrition based will revolve around the healthy behaviors I have learned in my time with the HMR Program, because they work.
The second goal of this first week is to work on crowding out calorically-dense foods by intentionally increasing my fruits and veggies. I am shooting for nine servings (using HMR measurements) of fruits and vegetables per day, every day this week.
I will also be adding in new physical activity programming in the coming weeks and can’t wait to tell you more about it along with the dietary changes. Step-by-step, day-by-day, week-by-week – using what I have learned along my journey to get rid of this excess weight while also recognizing and celebrating the significant weight loss I have managed to maintain. I also promise to try to post some pictures here (although you can also follow me on Instagram where I definitely love to share pictures!)
What works for you to maintain your weight loss? Do you have a secret strategy for success? And if you are struggling to lose weight, what is something that you are finding difficult? I’d love to hear from others about your successes and struggles!
It’s been awhile since I have written a lengthy thoughtful post, and with Back-to-School Day just around the corner and a pile of tests to grade, I can’t promise this will be long. But it will be thoughtful.
Earlier this year INKnBURN, a small art-focused activewear company that I love, selected me to be an ambassador for their clothing. I wrote about it earlier this year, and am still pinching myself over the honor. I never imagined someone might think I was worthy to be a face of “activewear” and wearing this clothing makes me feel like a badass, so it meant even more to me that I could share my love of their work as an official ambassador.
One of the parts of this company that I have appreciated is their response to their customers and helping to spread the physical activity love by showing all shapes and sizes in their social media communications. No, they may not be able to provide clothing that is perfect for everyone, but they are working incredibly hard to try (especially considering how they are a small company that does all of their production in-house here in the United States). INKnBURN recently released a fit chart and I am proud to have been included. No, it doesn’t include every size – that chart would be never-ending – but it does show women of various heights and weights and shapes, many of whom are wearing the SAME size.
This picture means a lot to me. It helps to communicate that a size number on a tag shouldn’t be your end goal. It tells me that it’s about wearing what fits and how you feel in what you wear. It’s that awesome activewear makes you look and feel like a badass! And that keeps you active!
I am not 150lbs any more. I have struggled in the process of weight management to balance the high-calorie foods with the high-volume foods. I have had weeks where I have thrown in the towel and then spent four weeks trying to correct it. Weight management is rough, but I know it’s a lifelong process and the secret is not to give up.
However, I am proud of my journey. And while I may not be my lightest weight, I am still more active and more health-focused than I ever was before my HMR journey. I lift weights, I run, I do yoga, and I play. Yes, I would like to be lighter and yes I know this will require me to put my nose back to the proverbial grindstone. But I am also working to find a manageable balance in my Phase Two world.
And I am a lot stronger mentally than I was before HMR. I am realizing this as random strangers comment on the size of my body and the fit of my clothes in a public space. From women who said there were no bigger girls pictured (I am the heaviest person on the picture, so I guess I am not a big girl) to women who appreciated the bigger girls pictured (now I guess I am a big girl) to the women who specifically tried to pinpoint how I could wear the same size as a woman 55 pounds lighter than me (including one who said I was just wearing the wrong size – funny because it seems to fit wonderfully – worked out in those shorts this morning!). Reading some of the less sensitive comments (people who may have forgotten we are real people who have also commented on the thread), hurt at first. But then I realized I was okay with it. I know my body. I know what fits comfortably when I go punch a heavy bag or run 13 miles. What I like to wear for 90 minutes of hot yoga or an hour of OrangeTheory. And that’s what matters!
When I was 150lbs, I wore a pair of size 2 petite skinny jeans and had a body fat % of under 20. Even at that weight, I would still have been heavier than several of the amazing athlete who I was being compared with in the fit guide. They are rockstars and so am I. We wear what we want to wear and we all look good.
I have learned along my journey that I am more than just the number of the scale or the number on the tag in my shorts. I also have learned it’s easy to judge others without knowing them or their stories. And it’s easy to judge or make comparisons about those lighter or heavier, bigger or smaller, but in the end what does that really do for you?
Not that many of the comments were negative – and that is important to note. Many women saw themselves in the picture and that is fantastic. That women who feel however they may feel about themselves could see themselves rocking cool workout attire and getting their fitness on. That makes me happier than I could ever explain. Because I love how I feel in my INKnBURN. It inspires me to get out and get active. And I want others to feel like physical fitness badasses too regardless of your scale or shorts size!
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?
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)
- 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!
I have had a lot of ideas flying through my head the last few months and have had difficulty putting any of them down in words. But I read a post this morning that was discussing a study about “Biggest Loser” participants having difficulty maintaining their weight loss and a part of that article resonated with me:
“If you want to succeed with long-term weight loss, it’s crucial that you embrace both reality and imperfection. Remember, too, that your best efforts will vary. Your best when facing a challenging time in life will be different from your best when everything is hunky-dory, just as your best on your birthday, or on a vacation, or at a holiday meal will require indulgence.”
The article hit a place in my gut that really isolated a lot of what I have been juggling in my head. I have struggled with weight management in my first year teaching new subjects and dealing with some personal stresses, and I have felt like I am constantly hitting the “reset” button. Like I wasn’t giving my best effort to maintain what I had worked so hard to accomplish.
My health educator recently told our class that we always check-in to tell him what we are doing wrong. That we often fail to celebrate what we have done right. And reflecting on my own check-ins, I can see what he means. I can easily pinpoint when I have succumbed to the GAP and eaten everything in my purview. I know when I have skipped a workout. I know when I have decided to eat a high calorie food when a veggie or fruit would have worked just as well. I have seen my weight go up and down over the last 18 or so months since I transitioned out of the Phase One HMR classes. I have beaten myself up for the gains, and when I have had a loss, I have beaten myself up that I even needed to lose in the first place.
It’s hard to define what your best effort it, especially when we live in a world of comparatives. I struggle daily when I look at people successfully maintaining their weight and want to be like them but then I see others around me who don’t have to count every calorie and I want to be like them as well. I want to be free of managing my health but I want my health managed. I want to be a social butterfly but I also want to have the body of someone who lives at the gym and never eats a gram of fat. I know I can’t have all of these things as some of them operate on completely contradictory orbits. And I know this.
Everyone is different. Everyone’s “best effort” will be different. And everyone’s definition of a “tough time” will be different. The secret is figuring out what my own personal definition is – figuring out what is maintainable, what is my push-effort, and when I am not giving it my all.
We discussed the Biggest Loser study in health class last week and while many focused on the negatives, I wanted to learn more about the success story. The woman who not only kept it off, she continued to lose weight. Erin Egbert was quoted as saying she continues to struggle daily, but somehow she has found success. However, there isn’t much in the news about how she has managed to do it. The popular media instead chose to also focus on the failures, and not the successes.
So where does that leave me and my mental struggles?
First, I must continue to embrace the reality that weight management is really an EVERYDAY responsibility. I won’t make the comparison to brushing my teeth because I think that’s too simplistic. Instead, let’s compare it to sleeping. I could choose to not sleep – and I have done so in the past – but the implications of not giving myself ample time to sleep are magnified with each hour I shave off in a week. I can try to “catch up” on sleep but it isn’t the same, similar to crash dieting after a few weeks of ignoring weight management.
Second, I must realize that my best efforts need to be in relation to my own experiences and not the experiences of others. Just because some people can abstain from comfort eating easily, can deny themselves of food groups by just saying no over and over, I may still struggle with this, especially in times of stress. But I need a clearer definition of what a challenging time looks like, or when I am just making excuses. It’s like the sleep analogy. Choosing not to sleep so I can watch one more episode of a television series is not a responsible method of managing my sleep patterns. However, not being able to sleep due to nightmares or stress would be a challenge I might have less control over.
The reality that I need to accept is that this will be something I will struggle with my whole life. Weight loss was the easy part, but keeping it off will be with me forever. Some day it might get easier, but just like getting a regular and consistent amount of sleep (and forsaking a late night social event or television marathon), it will still be something I will need to be consciously aware of. I need to continue to celebrate my successes while acknowledging when I slip up, so I can keep myself on track.
I want to be the success story. I *will* be the success story. And I won’t let my journey be reframed to focus on the negative storyline.
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.