Traveling through life with a timer and sneakers

Posts tagged “HMR

Savory HMR Porridge

When you have been enjoying HMR meals for over four years (yes I used them in Phase Two and Phase One) and nine of those months were an exclusive relationship (Decision Free), sometimes you try out some combinations that don’t necessarily sound appealing to the causal observer.

I have said before that I never post a recipe in this blog that I haven’t tried several times to ensure it’s reasonably accurate and worth sharing. Well today’s post is a recipe I have been making for years but is just strange enough I haven’t shared because I know it’s going to sound odd to almost everyone. But I finally had to confess to my secret love for savory porridge.

Traveling and exploring different cultures through food meant this concept was not new to me. I have had savory porridges in a number of countries. However this unique combination of HMR food puts a special spin on this dish.

Savory HMR Pudding

  • HMR Oatmeal (I pick out the biggest chunks of fruit)
  • HMR Soup
  • 2 tbsp Franks Buffalo Wing Sauce
  • 2/3 cup of water
  • HMR BBQ Chicken Entree (I chop up the chicken into little pieces)

Mix oatmeal and soup together in a large microwave safe bowl. Add in wing sauce and water and stir until it all mixes together. Microwave for 3 minutes.

When you remove from microwave, the porridge will have thickened but upon stirring you will still find it is oatmeal-like in consistency. Add in the BBQ chicken entree (yes the whole shebang) and stir. Microwave for another 90 seconds.

Remove from microwave and enjoy. Warning it will be hot!

You can microwave for longer to thicken the porridge into almost a savory bread. You can also add more water initially if you want a soupier consistency. I have found the measurements above to be perfect for the consistency I enjoy which is a thick savory porridge with a little heat from the wing sauce, sweet from the bbq sauce and tiny bits of fruit, salty and almost a little cheesy from the soup.

This dish sticks inside of me and keeps me full for hours. I will often eat it the night before a big run or eat it right before heading off to a social event as I know it will fuel me and keep me away from temptations for hours.

Let me know if you try this and what you think! Or if you have your own HMR savory porridge recipe!


Celebrating 4/20 the HMR Healthy Solutions Way!

Did you know April 20th was a day recognized around the country as a very special day? It’s true! On 4/20, people around the country gather together to recognize National Pineapple Upside Down Cake Day!

What better way to celebrate than with an HMR muffin! These won’t quite replicate the cake itself (but to be honest I have forgotten what that cake tastes like), however reading through a number of recipes and descriptors, I have crafted what I think is pretty darn tasty.

I have to thank one of my HMR Program classmates who mentioned making muffins with canned pineapple for the inspiration behind this recipe. (She also recommended what our class calls “The Rosé” – a double entree mixing the Penne and Alfredo – SO GOOD) I LOVE being inspired by my classmates – their stories and experiences motivate me going into rough weeks as I reflect on the lessons I have learned from them.

HMR Pineapple Muffins

  • HMR Oatmeal packet
  • HMR 70 Vanilla packet
  • 8 ounce can of crushed pineapple in it’s own juice
  • 1 tsp rum extract
  • 1/2 tbsp baking powder
  • 2 pumps Torani Sugar-Free Coconut Syrup

Preheat oven to 375 degrees. Prepare your baking tins. I use a silicone mini muffin tin which expedites cooking time while making it easy for quick release – I also use a quick spritz of cooking spray in the tin before filling it with batter – this also helps with release of the baked muffins.

Mix all of the ingredients together. Fill batter tins. It’s really that easy. The liquids from the pineapple, extract, and syrup are enough to moisten the batter. If you don’t like rum and coconut extract you could easily sub those out. I’m thinking the brown sugar syrup and vanilla extract might be nice as well. Or a brandy extract and a cherry syrup. I was going for a bit of tropical flair after being inspired by my classmate, but the possibilities are endless!

Bake for approximately 15 minutes until the tops of the muffins have browned. Then pop them out of the muffin tins to cool. Your baking time may vary based on oven calibration and muffin tins used.

 


Beet & Bean Burgers – Camping on HMR Healthy Solutions

This weekend I am stepping out of my comfort zone and going to a weekend trail-running festival. I’ll be attending alone, and will be surrounded by a community of runners. I am a ball of nervous excitement with dashes of social anxiety.

It will also mean a lot of calories being torched as we run 14ish miles with 2700+ feet of elevation gained, in addition we will do yoga and hiking. But the festival provides food all weekend, most of which is outside of my HMR Healthy Solutions Box.

My box is my safety net. And to reduce my anxiety, to settle my nerves, I did a lot of meal preparation and recipe testing. This is what I plan to enjoy when the menu is burgers on Saturday night!

I read several dozen recipes to create this Healthy Solutions Beet & Bean burger that is delicious but is also transportable and can be tossed on a grill or eaten cold.

I made it earlier this week and grilled up some of the patties after refrigerating them overnight. Then I topped them with fresh basil and chopped tomato to create bruschetta burgers!

I make smaller slider patties because they cook quicker and can be easily eaten with a lettuce “bun” – I haven’t tried full size patties but will warn you may want to lower the temperature in the oven and cook significantly longer to allow the burger to cook through (otherwise it will be soggy in the middle).

You will find photo step-by-step below. Also note you could sub out a different beet. Might change up the color and flavor a bit but I know beets can vary region to region.

Beet & Bean Burgers

  • 2 medium-large golden beets pre-roasted (I just wrapped them in foil and baked them earlier in the week when roasting vegetables) and cooled
  • 1 cup garbanzo beans
  • 3 tablespoons aquafaba (the liquid from the canned garbanzo beans)
  • 1 tablespoon Pasta Sprinkles (you can use a general Italian seasoning – I happen to love this blend of herbs and garlic – just avoid blends with added salt – the soup is salty enough)
  • 1 HMR Chicken Soup

Preheat oven to 375.

Using a food processor, grind up beets and beans into a coarse riced texture. Scrape down sides. Add pasta sprinkles seasoning and aquafaba.

Process for several more minutes until you have a paste-like substance. Then scoop out into patties on a cookie sheet covered with a silicone mat or parchment paper, sprayed with a small light cooking spray mist (I use a biscuit circle to create the shape – but it’s not necessary).

Bake for 25 minutes. Flip over (be careful they are still soft!). Bake for an additional 25 minutes. Remove and let cool on a rack or paper towel.


Easy Healthy Solutions Meal Prep: Chicken Creole

As Spring Break winds to a close, I’m back to prepping multiple grab-and-go meals for the week. I wanted to share this one because someone who reads my blog told me they don’t like cauliflower (what?!?) and was looking for fast ways to add vegetables into their diet.

This one is quick and cheap. So easy I can’t believe I haven’t shared it before!

This bag of fire roasted veggies from Trader Joe’s has no added oil and approximately five cups of veggies! So I throw the whole bag in a large hot frying pan and stir while it defrosts and starts to warm up.

I add in two HMR Program Chicken Creole entrees into the pan and sprinkle in my favorite Creole seasoning. Continue to stir for several minutes until all the flavors have come together.

I divide the mix into two half for two quick meals that are easy to reheat and contain 2.5 cups of veggies already cooked in!


Creamy Penne and Meatball Soup – An HMR Decision Free recipe

A few weeks ago we had a homework assignment to combine the HMR Program chicken soup with an entree. This increases our fullness level which makes those calories last longer. Plus it’s delicious!

I’ve been doing this a fair amount after finding success with it during that homework assignment. This is one of the recipes I’ve been enjoying that helps up the fullness factor.

Creamy Penne and Meatball Soup

Microwave water and bouillon cube in a large bowl for 90 seconds. Whisk in soup packet and a couple dashes of Italian seasoning blend.

While you are whisking the broth, soup, and seasoning; microwave the Penne entree for one minute.

Whisk the entree into the soup and enjoy!


Double the Trouble, Double the Fun, Double the #HMRDiet Entree!

A few weeks ago I mentioned having a homework assignment to increase my entrees during a challenging day by one higher than my highest. That meant having SIX HMR Program entrees in addition to the rest of my Healthy Solutions prescription of 3 shakes and 5 servings of fruits/vegetables.

That number seemed outlandish. Grotesquely outlandish. But I was determined to complete the assignment and to learn from it.

So I started my morning with a double-entree. I figured if I had two in the morning, I would already be well on my way to completing the mission. And then I could continue my regular schedule, inserting a few more entrees in throughout the day.

I ate a combination of turkey chili and chicken creole that morning. It was an odd but not off-putting combination. I had a microwave handy and knew I wouldn’t eat the creole entree cold, so I wanted to take advantage of this opportunity. I threw on some cajun seasonings and a couple dashes of hot sauce, and ate it while sipping a cold brew coffee.

A couple of hours passed, and I was scheduled to have a snack. Veggies with a lentil entree as a dip. Only I wasn’t hungry. I was still full. I realized I wasn’t even close to hungry until significantly later than I normally would be. And I normally eat more food in the first half of the day than in the second. It was amazing!

Upon reflection, I realized I had never tried a double entree in the morning. I often have entrees in the earlier half of the day, I don’t have an issue with a lasagna for breakfast. But because I wanted to space entrees out in the day, to ensure I had one in the afternoon or evening, I would refrain from front loading my day with entrees. However, since I had been challenged to fit so many into my day, I didn’t hold back. And I was pleasantly surprised with the results!

The extra fullness was powerful. I was able to power through my day in such a manner that when the next day began, I started it with a double entree too! I walked thousands of steps that weekend and never had anxiety about food or felt a tinge of hunger. When faced with environments full of out-of-the-box temptation, I didn’t feel tempted because I wasn’t hungry.

While I probably won’t eat six entrees in a day again, or if I do it will be rare, pushing myself out of my comfort zone allowed me to find a new comfort zone. I realize a double entree is still fewer calories than a couple of slices of pizza, and a heck of a lot more filling. That the crowding out effect is real and that I shouldn’t be afraid of an extra entree to kick start my day.

With this in mind, I wanted to share my current favorite double-entree combo. And I would love for you to share yours as well. I know there are a lot of them out there I haven’t tried and I’d love to hear about them!

HMR Decision Free Buffalo BBQ Chicken Bowl

You will need a bowl big enough for two entrees (I learned this the hard way!). You may include optional seasonings like Molly McCheese or an in-the-box ranch dip seasoning mix (just a 1/4 tsp of the powder on top of the bowl after cooking) however I like this one pretty simple.

Begin by scooping the chicken pasta parmesan entree into the bowl. Add the rice & beans as well as all of the BBQ sauce from the BBQ entree. You will want to scrape the sauce off the piece of chicken.

Dice the chicken breast up and mix it into the bowl with the other ingredients. Cover bowl and microwave for two minutes. Top bowl off with a healthy dose of Franks Buffalo Sauce and enjoy! INSANELY filling!


Celebrating Pi Day with an #HMRProgram In-The-Box Decision Free Pizza Pie!

Yesterday was my birthday. I was born on Friday, March 13. And to me, it’s always been the BEST day of this particular week. While others might get excited about the Ides of March or Saint Patrick’s Day, I had my own special day to celebrate.

It wasn’t until later in life that I found out Pi Day was even a thing people celebrated. 3.14   – sure I guess that makes sense. And I have some friends and students who REALLY celebrate Pi Day. They go ALL OUT. So as an adult, I have become accustomed to celebrating it as well. Pizza pie, shepherd’s pie, and all the dessert pies you can imagine (which is only funny because I really like cake a lot more than pie, but hey it’s the holiday for pie so it’s a good thing I could have cake the day before!).

Well if you are like many of my friends and students and plan to celebrate PI DAY but are looking for an HMR Program-Friendly option, there’s always the Healthy Solutions Shepherd’s Pie or my Decision Free Pizza Pie! I make this pizza with a BBQ chicken entree, but you could top it with your favorite entrees (or veggies if you are in Healthy Solutions!).

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This recipe’s crust is based on my Savory HMR Biscuits – I halved the recipe for the crust and picked out all the big chunks of fruit. Yes it might have a little residual sweetness, but that’s why I top it with the BBQ Chicken Entree – the sauce masks the teeny bits of fruit I might have missed. And no need for cheese! There’s some in the crust which helps extend the flavor!

HMR Diet Decision Free Pizza

  • 1 HMR Oatmeal
  • 1 HMR Chicken Soup
  • 1 TBSP Molly McCheese
  • 1 tsp Baking Powder
  • 1/2 cup of water and 2 tbsp of water (added at separate times)

Preheat oven to 375 degrees.

Pick out big chunks of fruit from oatmeal.

Mix oatmeal and 1/2 cup of water. Microwave for one minute. Stir and let stand for several minutes.

Add in soup, cheese powder and the remaining 2 tbsp of water. Stir until combined.

Once dough is mixed, add baking powder. Carefully fold in without losing the air bubbles.

Gently pour onto baking pan covered with a silpat mat or parchment paper – gently spread out without letting any breaks occur.

Bake for 15 to 25 minutes until the center is cooked through. Cooking times will vary significantly based on how thick you make it and your personal oven calibration.

After removing from oven, carefully flip onto a plate. This will prevent the underside from getting soggy from the damp heat but will also allow the harder side of the crust to be on the bottom when eating the pizza for a better hold.

My pizza was a BBQ Chicken pizza. I heated up the entree per normal instructions. Then removed the chicken and diced it up. I spread the sauce on the pizza and topped it with the diced chicken. I also added a drizzle of hot sauce and a sprinkle of smoked salt as well as some dried crushed peppers and dried basil. Then I used a pizza cutter and cut the pizza into four slices.

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Creamy Butternut Squash Soup – an #HMRDiet Healthy Solutions staple

Whenever I post a recipe on my blog, you can safely assume I’ve made it a few times to ensure I not only think it’s good enough to save for reference but that I have worked to perfect all of the measurements and prep methods. With this in mind, this recipe is one I have been enjoying multiple times a week for several weeks, but because I’ve been playing with all of the different spice combinations, I couldn’t pick just one to share!

So while I have finally settled on my favorite version, know that there is a lot of wiggle room to find your favorite spice combination. I will also add that if you don’t like butternut squash, I have also recently discovered broccoli makes a great substitute to change things up.

I’ve included a photo collage below of the step-by-step process as well as the nutritional information for my favorite bouillon cubes.

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Perfect in a mug on a cold winter day!

 

Creamy HMR Butternut Squash Soup

  • 1/2 cup diced onions
  • 2.5 cups chopped butternut squash (I cheat and buy it pre-peeled and chopped)
  • 1/2 tsp Penzeys Bavarian seasoning (yes the same seasoning from my Shepherd’s Pie recipe)
  • 2 cups water
  • 1 bouillon cube (I am sharing a picture of my favorite brand Massel below!)
  • HMR Chicken Soup packet

Saute onions in a pot over medium high heat until they start to become translucent, about 2-3 minutes. Add squash and seasoning and mix, cook for another 2-3 minutes to allow some browning of the squash and toasting of the spices.

Add water and bouillon cube. Cover and bring to boil. Reduce heat to low and let simmer as long as you can stand it (I’ll admit I only let it go 15-20 minutes). Your goal is to have softened the squash and let the flavors steep.

Put contents of pot into blender and add soup packet. Be really careful when blending hot liquids! I have a Vitamin which has the ability to vent on top to release the steam. Blend until smooth and creamy.

This makes a MASSIVE portion – I usually make it and pour some in a mug to enjoy while grading or doing meal prep. I keep going back to refill my mug until it’s all gone. It keeps me warm, full, and out of trouble. In fact it’s what I’ll be enjoying tonight while I grade and pack for my school trip this weekend!

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Visual steps for making HMR Diet Creamy Butternut Squash Soup


HMR Healthy Solutions: Butternut Squash Beef Stroganoff

After my first Core class last week, I went to Sprouts to stock up on vegetables and fruits to bulk up my meals. It was going to be a stressful couple of days and I knew I didn’t have time to prep a lot of ingredients, so I went in search of pre-cut produce to save some time. And I discovered spiralized butternut squash!

Now I have a spiralizer at home but I’ve never thought to use it on butternut squash! So I had to pick up a package to try as I was struck by inspiration.

I’ve made the following recipe a few times this week. I like the texture of the squash to be a little crunchy, so cook longer if you want softer noodles.

Also, if you are extra hungry, you can double everything but the entree for extra bulk and minimal calories (I’ve done both!).

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Butternut Squash Beef Stroganoff

  • HMR Beef Stroganoff Entree
  • 1 cup butternut squash noodles
  • 2 tbsp chopped onions
  • 1/8 to 1/4 tsp smoked paprika (depending on how strong you want it)
  • 1/2 tbsp FF sour cream
  • Water
  • Salt and pepper to taste

Heat sauté pan to medium high and cook chopped onions using either a spritz of cooking spray or water for 1-2 minutes until they start to soften. Add noodles, paprika, and a sprinkle of salt and pepper.

Stir and cook for 3-4 minutes. You will want to add a little water to keep things from sticking (I keep a little bowl with a tablespoon in it nearby while cooking to add as needed without adding too much).

Add Beef Stroganoff entree and mix well. Cook for another 2-3 minutes. Turn off heat and fold in sour cream. Serve and enjoy!


Creamy HMR Penne Pasta Bake

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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.

Enjoy!

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Spicy HMR Lentil Soup

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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!


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.


Spiced Chocolate Cake Pudding (An HMR Diet Decision Free Recipe)

Holidays are full of food-filled memories. The association of flavors and smells with specific events can make it difficult to practice supportive behaviors during this time of year.

I have found it helpful to isolate the flavors and smells to try to figure out what I really miss and if it is really food, trying to find a way to enjoy these things in a new way. The holiday spice blend in many baked treats was one flavor profile I just couldn’t shake, and thus this pudding was born.

HMR Chocolate Spice Cake Pudding

Whisk all ingredients together. Enjoy! I have tried it with slightly warm tap water which made it even more comforting, but it also tasted great chilled in the freezer.


Bulking up the HMR Diet Chicken Creole Entree (Healthy Solutions Recipe)


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!)

Ingredients

  • 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!


Hitting the reset button on weight management: Week One

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!

 


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!

 


Seeking your HMR Diet entree challenges! And turning up the volume to solve one of mine.

The HMR Diet Beef Stew entree has always one of my least favorite entrees. It wasn’t ever bad, per say, but it just never spoke to me and I never felt fully satisfied eating it alone.

A few months ago, I wrote about a device that I was finding super useful when I travel. And now I keep one in my classroom too! And it’s through the use of this tool that I have been increasing the volume of my entrees, finally finding a way to love the Beef Stew entree.

It’s super easy too! Just one chicken bouillon cube, 1.5 cups of water, and one Beef Stew entree. Throw them all in the mini crockpot and let sit for several hours. It has a super flavorful broth which permeates the chunks of potato and beef cubes, leaving me full and satisfied.

So is there an entree you are having trouble with or often avoid? I love a good challenge and also think crowd-sourcing is a fun way to find new ideas. So please also share your favorite entree “fix-up” here and hopefully it will help someone else!


Thoughts about weight, clothing size, public commentary, and body image.

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!


Revisiting a favorite … and a winner!

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? 


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!

 


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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