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.
I have been away from home for five weeks. Three for work and two in the middle of that for vacation. And at some point, despite all my best intentions and attempts at environmental control and planning, I gave up.
The last two weeks have been especially difficult. I have lived in a dorm on the opposite coast with doctor’s orders to rest an injured leg. I ordered shakes and a shaker bottle to be delivered to my dorm and I brought all my physical therapy equipment along with some workouts I could do without aggravating my injury.
And every morning, I woke up and had a shake. Most mornings that was accompanied by fruit, and sometimes an egg. I did my physical therapy. I rarely did any other exercise. And I used my injury and exhaustion from travel as excuses not to try to do more.
Lunch and dinner started out okay the first couple of days. I would load up on veggies. I would make giant salads. I would figure out if there was a lower-calorie entree. And I would be full. But the longer I sat at the dining table during our extended meal breaks, the more often I would get up for second and even third servings of high calorie foods. Eventually I gave up on hitting the salad bar first. I.gave.up.
Then I flew home and attempted a half marathon. I knew I would be taking it easy but my injury flared (probably honestly from the weight I gained adding extra impact) and I walked the last five miles. So the next day, upon finally returning to my apartment, I stepped on the scale and faced the truth. And I added that truth to the truth of my previous semester.
At my lowest, I was 150lbs on the HMR scale. Tonight, the scale showed 188.9.
Back to the title. Because I probably owe some explanation to the rambling thoughts that have been racing through my head over the last several days.
I felt like a failure when I stepped on the scale in my apartment on Monday. I did not want to come back to class because I have managed to gain a significant amount of weight since transitioning to Phase Two. But rather than feed my emotions, I actually locked myself in my apartment (save for a trip to the dentist) for the last 48 hours in an attempt to figure out what has been going on and how I let myself get to this point. Let’s call it a personal intervention. I figured out many of my triggers. I journaled a plan for the next several weeks as well as a plan going into the school year. I cried. I binge-watched “Extreme Weight Loss” and prepared lots of veggie dishes (I had produce delivered – I didn’t trust myself in a grocery store right when I got home).
So I have plans going forward. I have reflections on my past. I even have a fridge stocked full of supportive food. But I still had not come to class. And this was causing some serious anxiety for me. I even considered feigning illness or exhaustion. Anything to avoid confronting my behaviors and the HMR scale.
But I showered. I got dressed. And I got in my car. And I drove myself to class an hour before it started because honestly I thought I might back out. I am ashamed of my behaviors and how I gave up on my healthy habits, but I also know I am human. I know through my previous classes that I needed to confront myself to stop the guilt-shame cycle. And I remember class as being a supportive environment that would help me as I face the obstacles ahead to lose the weight I found over the last seven months.
I didn’t want to come to class tonight. But I needed to come to class. And so I am here. Ready to learn. Ready to continue to work to better myself.
I have been working hard to focus on high-volume lower-calorie meals in order to stay full for fewer calories. And this week we were given a homework assignment to replace a meal with a high volume meal option from a list. Perfect for my own personal focus!
The one item on the list that I haven’t done since Decision-Free was to essentially turn an entree into a soup. Adding liquid ups the volume for sure!
This was the experiment I dreamed up on my drive home from class and it worked out really well. You can sub in fresh veggies and also change up the amount of water for your desired thickness.
The version I made was pretty thin, so you may want less water if you prefer a thicker soup. I like having the extra soup and I think the flavor was still relatively intense for being a thinner soup.
- 1 HMR Chili Entree
- 2 HMR Chicken Soups
- 1 bag of Trader Joe’s fire roasted bell peppers and onions (no added oil)
- Mrs. Dash Fiesta Lime seasoning to taste (I probably added between two and three teaspoons)
- Fresh black pepper to taste (less than a teaspoon for me)
- 8 cups of water
Cook the frozen vegetables in the water with the seasonings (I bring to a boil and then reduce heat to a simmer for 10 minutes). Add soup packets and chili and simmer for another 5 to 10 minutes. Remove from heat and blend in small batches.
Makes a GIGANTIC bowl which is clearly 4 or more servings unless you are ridiculously hungry. The entire giant storage bowl was only 570 calories. It made six servings for me – so less than a hundred calories a mug!
During my journey through Core and Phase One on the HMR Diet, I nourished my body with packaged entrees, shakes, soups, and oatmeal. I lost a significant amount of weight. And during all of my classes, I would be reminded how important it would be to use these and other variations of “meal replacements” to continue to maintain weight loss once I transitioned to Phase Two.
It makes logical sense. These are pre-portioned, nutritionally-balanced, lower-calorie options to keep you satiated and nourished. You could have two HMR entrees and an HMR shake for the calories in a lot of fast food kids meals. And you would be much fuller for a lot longer!
However, as good a student as I was during the weight-loss process, I harnessed my inner teenager and rebelled a bit once I transitioned. I eschewed “meal replacements” in favor of “real food.” And I fought a battle of what is normal and “got tired” of tracking and other habits I had created during the previous year. And I did it all during the busiest months of the debate season where I was on the road almost every weekend.
From November to early April, I regained 20 of the 130 pounds I had fought so hard to lose. I had let the Gap push “meal replacements” out of my life meal by meal instead of embracing “meal replacements” and the role they play to maintain a reasonable calorie intake.
Over the last six weeks, as the debate season has wound to a close, I have struggled to embrace the habits I know will help me maintain my weight loss. But I realized that one of the hardest habits I have had is this notion of a “meal replacement” replacing a “meal” and during a recent health class, I realized why.
Another student who had transitioned from Phase One was complaining about the idea of consuming “meal replacements” and how she thought it was only temporary. She didn’t want to continue to make them a part of her life. She wanted to eat real meals. I knew exactly how she felt. But I also knew exactly why she shouldn’t kick them to the curb.
I have drastically increased the number of “meal replacements” over the last six weeks. But I have taken a new approach.
They aren’t “meal replacements.”
They are “decision-free meals.”
Not to be confused with the Decision Free portion of the HMR Diet, I have spent a significant time reflecting on why these 300-calorie or less meals that have 10 grams or more of protein are such a vital part of weight management.
It’s because you don’t have to make a decision! You can add veggies and/or fruit to these otherwise complete meals and you don’t have to portion things out or ensure there is a balance of protein/carbs/fat. The balance is there for satiety while the portion-control helps keep the over daily calorie consumption down.
However it’s the notion that these decision-free meals replace a meal that I have struggled with. Calling these complete meals a “meal replacement” triggered two things for me:
- I am missing out on something. When I am “replacing” a meal with a “meal replacement” then I am not getting an “actual meal.”
- I am on a diet and not embracing a lifestyle. Using the same technical terms I used in weight loss to describe my portion-controlled decision-free meals now makes me feel regimented in a way that doesn’t feel sustainable.
However, I am having real meals and it is sustainable. It’s all a matter of mindset and language shaping reality. When I did my post-graduate work on media reporting descriptors and the impact on female politicians credibility and electability, I found that subtle variations in something as minor as using the word “said” versus “argued” had an impact on voters. Language is powerful! An article in Slate Magazine explores just how powerful language can be in the justice system and policy making.
Thus, I will continue to embrace these decision-free complete-meals as a part of my fight against the Gap. They will be where I turn for a significant number of my meals because they are portion controlled and nutritionally balanced. But they will not replace anything. They are not substitutes. Because I am not missing out on anything anymore. I am embracing life in the best way possible.
When I was on Decision Free, I crafted a Decision Free Pumpkin Pie shake to get me through the holidays. Now that I have started playing with fruits and veggies in my shakes, I decided to try another experiment.
This shake will very in thickness based on the amount of water you use. I used less water to make it thicker like a fast-food shake but if you add more, it will spread the flavor out and give you more volume. This recipe filled two 16oz tumblers and a 12oz tumbler, so even thicker it still made quite a bit.
Make sure you use pureed pumpkin and not pumpkin pie filling which is full of extra sugar (and calories). Also, this shake isn’t super sweet. If you like sweet pumpkin pie, you will want to add more syrup or non-caloric sweetener. But I like my pie only slightly sweetened.
HMR Healthy Solutions Pumpkin Pie Shake
- 2 HMR 800 Vanilla Shake packets (or your favorite HMR Vanilla shake)
- 1.75 cups of pureed pumpkin (it was one can of pureed pumpkin)
- 2 ounces Torani SF pumpkin pie syrup
- 2 cups of water
- 2 tsp cinnamon
- 16 ice cubes
Blend pumpkin, syrup and water together until combined. Add cinnamon and shake packets and blend again until combined. Add ice and blend until smooth.
As another year comes to a close, I surf my Facebook feed and read through emails attempting to digest and reflect on all that has happened in 2014. Everything that was lost and all that was gained.
I wanted to write that “this is a year that will go down in my history as a special year” but then I stopped myself. Because every year should probably be a special year. In fact writing that sentence reminded me of a short post in 2011 that I wrote when this blog was just a collection of randomness (oh wait, it’s still sort of that way, only more consistent!).
The fact that we highlight a specific timeframe. That we measure things based on a calendar. It’s always bothered me and yet motivated me.
Health class yesterday centered around this idea of timeframe. And more specifically about resolutions. About setting S.M.A.R.T. goals to help accomplish what we set out to do in the coming year. Goals that are specific, measurable, attainable, realistic, and time bound.
I set my goals for 2015. I want to run a full marathon (Portland look out!). I want to get under 150 pounds and stay there (the plan is to stick with a Healthy Solutions based diet). I want to journal at least once a week as writing has and will continue to be a release for me. I want to continue to raise money for community organizations. And I want to continue to strive for a better work-nonwork life balance which I will begin to accomplish through continuing to ensure I have “me time” through fitness and journaling.
As I set those 2015 goals out for the Internet to digest, my mind wanders back over everything 2014 brought to the table. I honestly don’t think I had any resolutions for this year. I just knew I needed to stick to the HMR Diet (I was still in the first months of Core) and that I just needed to continue to take small steps that would build upon each other towards the “yellow brick road to Oz” (sorry I just giggled and imagined an HMR class linking arms and skipping down a path to the Emerald City of Healthy and couldn’t resist sharing).
In January of 2014, I took a rare weekend off work. I traveled with friends. And I learned to put my needs out publicly rather than giving in to those who pushed back. Oh and on a whim, I signed up for the Disneyland Half-Marathon in August. I should probably note I had never run a full mile at this point.
In February of 2014, I ran my first mile (hmmm was there a motivation connection to the previous month? lol). It was at 4.0 mph on the treadmill. I stopped after one mile. But I ran a full mile without stopping. I also tried out every single group exercise class my gym offered at least once. And the ones I hated, I forced myself to revisit again later in the year, just to make sure I really didn’t like them.
In March of 2014, I celebrated my birthday at the gym. I invited all of my friends and we did BodyCombat and Zumba and it was so much fun!
In April of 2014, I ran a 10k. And I loved it. I felt strong. I felt empowered. I felt alive.
In May of 2014, I ran two 5ks with friends and learned how social running could be. I hit the 90 pounds lost mark after 6 months on HMR and blogged about it.
In June of 2014, I ran my first sub-30 5k. A number I had only dreamed about. And in a tutu! I also finished in first place in my Boxing Fundamentals class final exam. I LOVE boxing! Oh and I hit the magic 100 pounds lost.
In July of 2014, I introduced my mother to her first 5k. And she finished under her goal time. I ran a 6-mile race with my husband (the self-proclaimed “non-runner” in the family) by my side. I also ran through the streets of New Orleans after an impulsive race-day sign-up. And I stayed in the Decision Free box the entire time I traveled.
In August of 2014, I RAN TWO HALF-MARATHONS and finished both in under two hours and thirty minutes – one of which was the Disneyland Half. What?!?!?!? No but really… WHAT?!?!?! I also transitioned to Healthy Solutions.
In September of 2014, I ran a sub-60 10k. Can you tell how freakishly proud I am of my running? Probably because it’s super easy to measure compared to so many of my other accomplishments and because it’s something I used to try to get out of doing in high school gym class. I also transitioned to Phase Two.
In November of 2014, I hit my one year anniversary since starting HMR. And I ran with friends on Thanksgiving and scored a new 10k PR!
In December of 2014, I shaved some more time off my 5k (post coming in January) at the Santa Run. And I learned a LOT about myself. I spent the holiday season fighting in the gap. And I survived without too many bruises.
I am leaving 2014 on a high note. I know I have a lot of self-improvement still to do. A lot of goals I want to accomplish. But a renewed sense of self-determination and body full of energy (despite today’s 5:15am OrangeTheory class).
So in short, 2014, thank you for everything you taught me about myself and about the world around me. I am truly blessed to have gotten a chance to experience everything you contained and I look forward to jumping feet first into what 2015 has in store!
Last Fall, I wandered into a 6am gym class with motivation to get fit. To lose weight.
I left less than 20 minutes into the class in tears. I couldn’t keep up. I felt like I was dying. I was embarrassed and I swore I would never go back.
Before anyone blames the teacher, it wasn’t him. He was awesome. It was me. I was ashamed at how heavy and how out of shape I had let myself become.
I did this to myself.
No one made me fat. Yes, life happened. Shitty things have happened in my life. Things that motivated me to stuff my face full of fatty foods. But no one sat there force feeding me except me. Wonderful things also have happened in my life. Things I had celebrated by, you guessed it, stuffing rich fatty foods in my mouth. And I had all the reasons in the book why I couldn’t work out. Hello I teach six classes a day, coach after school, and work at tournaments at least half the weekends during the calendar year (many of which require travel). I obviously had no time… except the time I was sitting on a couch stuffing my face or at a bar drinking and (you guessed again) stuffing my face.
So I was ashamed. And guess what I did?
Bought myself a high calorie beverage from Starbucks and drove myself through the McDonald’s drive-thru for TWO sausage McMuffins (with cheese!) and TWO hash browns. And a full sugar soda. You know, to wash the candy coffee drink down.
Here’s the deal. I know someone reading this is judging me. And that’s fine. I am putting myself out there and expect to be judged. It’s the Internet for heaven’s sake.
I know there are people who are out there who think that obviously if we just stop eating like what I described, we would all be thin. But for those who know me, or who have struggled with their weight, once you start packing on pounds, even if you switch to healthier choices, it is still incredibly difficult to shave off enough calories to start the scale moving down. I didn’t eat every meal at McDonald’s. In fact, I ate a relatively balanced diet most days out of the week. But between the amount of healthy food (portion control) combined with the comfort food combined with a lack of activity, my scale just kept climbing.
I was ashamed when I left that fitness class. And I never went back.
November 13, 2013 — I left work and took myself out for sushi. It would be my last meal where I would stuff my face freely and not worry about the consequences. I enjoyed and savored all the foods I knew I would be leaving behind. I was bloated and uncomfortable when I left the restaurant and I drove across the street to the HMR health class.
Nine months into HMR, I transitioned from Decision Free to Healthy Solutions. And six weeks after that I began the transition to Phase Two. I have spent the last six weeks battling life in the real world. And I won’t lie and say it’s been easy. It has been two of the hardest months I have had in a long time.
Losing weight in HMR, if you stick with the plan and don’t give yourself excuses to cheat, is incredibly easy. You are isolating yourself from the real world of choice. It’s safe. It’s easy. And throughout the process, the classes prepare you for life in the real world.
Some people have made judgey comments about HMR because they feel as though they are “better than that” and people should be able to lose weight on “real foods” and you “don’t learn how to manage life” and “the weight will just come back on.”
Here’s my take on those who judge.
Wow. I have been wanting to say that for years. Because I have struggled with my weight since I was a teenager. And I listened to those judgey people for almost that long. And every time I attempted to “just eat healthier” and failed, I would spiral further and the scale would climb higher.
Maybe preparing all of your own food from scratch and choosing healthy options on every menu works for you. That’s awesome! I am not judging your lifestyle so please stop judging those who make the choice to seek outside help in getting weight off and learning to manage that weight.
But I live in the real world of balancing an 80 hour a week job. And I don’t have the luxury of just “finding a new job” or “taking some time for myself.” I have to work. I actually LOVE my work. I am changing lives. I LOVE being a teacher and a debate coach. And that’s not going to change.
So let’s stop the judging and the diet shaming. Because I want to tell you something.
I got the pounds off quickly. I learned a lot about myself and the real world in the process.
And although I alluded earlier in this post that the last six weeks have been a struggle, it’s not because of HMR. It’s because the real world is full of choices and I am battling between the person I was and the person I have become.
I am healthier. I am stronger. But there is still a part of me that wants to override the healthy choice machine and pick the worst item on the menu. So every meal is an internal struggle. But in reality, it has always been that way. Now the healthier side is winning more of those battles and the unhealthy side is protesting.
I will continue to attend the HMR Phase Two classes for at least 17 more months. They hold me accountable. They offer me support. And they continue to teach me valuable lessons about myself and about the world around me. Last night I tried to talk myself out of attending this “Total Athletic Conditioning” class. I needed sleep. I have been incredibly run down as I have not had a day off without teaching, coaching, or traveling with students since the first weekend of October. But then I remembered how I have empowered myself. How amazing I feel after getting in a workout. And how I wanted to celebrate life and not make excuses.
So I woke up and went to this 6am class described as combining “athletic sports drills, weight training and other techniques that are specifically designed to improve your speed, agility, quickness, balance and muscle definition. Start with a cardio warmup – progress into active stretching – move into strength and endurance – then some speed and agility – balance and core and added PLYO… You will enhance your cardio anaerobic threshold.”
Scary description right?
I was scared.
I remember running out of that studio. I remember hiding in the bathroom. I remember crying.
I looked in the mirror and began to follow the instructor’s direction. I felt strong. I felt empowered. I felt alive.
After the class, one of the regulars (who had been there when I ran out last year) approached me and complimented me on how well I kept up for my first class.
I mentioned I had tried it once before over a year ago. But I didn’t mention running out. I didn’t mention the tears. I just ended by saying I planned on coming back.
And I do.
Although I have transitioned from Decision Free through Healthy Solutions and from Phase One into Phase Two, I still find shakes to be an important part of my daily life. A blended shake with an HMR 500 packet is only 100 calories but is incredibly filling for a relatively long period of time. When I was in Decision Free, I couldn’t imagine that I would still enjoy and drink as many shakes as I do, but I am still playing with recipes and enjoying shakes and mousses!
This shake is inspired by two classmates who transitioned to Phase Two when I did. I can’t believe it took me this long to hear about their Butterfinger shake but with some easy alterations, I made my own. Their shake used SF FF pudding which I don’t keep in the house due to the sweetener used, so I needed to figure out my own version. They also add Molly McButter for some extra butter and salt but I didn’t for mine.
This ratio blends enough in my Vitamix to fill my venti double-insulated Starbucks cold cup to the top.
HMR Diet Butterfinger Shake
10 pumps of SF Butter Rum syrup from DaVinci
1 cup of cold water
1 packet of HMR 500 vanilla (you could probably sub in your favorite vanilla HMR shake)
1 tbsp PB2
12 ice cubes
Blend all ingredients except the ice on low to dissolve the powders. Add ice and blend on high under smooth and fluffy. Enjoy!
Processing Phase Two: An Academic Exploration of Life Outside “The Box” and the Creation of a “New Box”
I lived inside of a bubble for almost a whole year.
It wasn’t a real bubble. That would be a little bit strange. But it was a world where I had protection in the form of a very strict diet called HMR Decision Free. For those who have been reading for awhile, you probably already figured that out. But it still amazes me that for a whole nine months, I lived in such a confined world of food choices and after so long inside my bubble, I think I had forgotten what existed outside of that world.
As I transition from my bubble world to the real world, I have found that a lot of academic texts that were shared with us in health class have become much more salient for me. I wanted to use my journal (blog) today as an opportunity to explore my transition while linking some of these texts as well as next texts to help me connect my personal experiences with broader research. Because I have learned a lot in the last several months but it helps me know that I am not alone in this world full of food that we call “The Gap.”
Cornell researchers Brian Wansink & Jeffery Sobal found that we make more than 200 decisions about food every day. While we learned about this study in our HMR health classes, I dismissed it at the time, because those were not choices I needed to make at that moment. My choices were much more limited. Did I meet my daily minimum of shakes and entrees? Which of the limited selection was I eating next? Since everything was tasty and nutritionally calculated, it was rare I really felt compelled to make a clear decision.
When I transitioned to Healthy Solutions, the number of decisions increased. Suddenly I needed to decide how to get my fruits and veggies in. I needed to go into grocery stores to acquire said produce. I needed to prepare them and write them down and it became more complicated that just jotting down the same several items in my journal each day.
And because I thought I missed variety, I quickly delved into produce diversification. However, perhaps I should have stuck with buying only what I needed each day to minimize choice and over-consumption. Pierre Chandon and Brian Wansink found, in the Journal of Marketing Research, that stockpiling food leads to over-consumption. And so while I thought I was saving money and time in buying in bulk, I have since realized that I consumed even more produce just because it was there, not because I was hungry.
Fruits and vegetables are not the worst things in the world to overeat. However, the habits created could possibly transfer to other items. And so by discovering this in Healthy Solutions, I was able to minimize the total amount of food in the house and as I transitioned to Phase Two, I had to keep this in mind. Because even frozen dinners, that would soon supplement my HMR meal replacements, could be abused.
As I have transitioned to Phase Two, I have worked hard to keep my home environment and work environment as clean as possible. But I have learned a lot in the transition.
I learned quickly that I couldn’t be trusted to just show up in the school cafeteria to select a meal on the fly. The temptations of everything around me would add up. And even if I grabbed small portions of lots of healthier options, it would still add up to way more calories than I needed in a meal. And because I was now socializing at lunch instead of eating in my classroom, I found that I consume far more despite the fact I could have done with less. And I am not alone. According to John M. De Castro, a professor at Georgia State University, in the British Journal of Nutrition, “Simply eating with one other person increases the average amount ingested in meals by 44% and with more people present the average meal size grows even larger.” And so I either have a shake about an hour beforehand and strategically plan which stations I will go to and which I will avoid, or I bring my own meal and bypass the cafeteria entirely.
The social pressures to consume “normal food” have led me to stray from guidelines we are encouraged to follow in Phase Two of HMR. While traveling, I worked to fill my plate with mostly vegetables. I used shakes and produce and entrees to offset hunger, and I walked when I could. But eventually, I found myself caving to the pressure to consume the “special homemade meals” that were offered near where we were sitting. The food was free and the families were so eager to share. And it was delicious. But I have struggled to pull myself back into real life day to day living. It is so easy to justify everything as something special. And yet I lived for nine months where nothing was special enough to eat and I had a few events that probably were once in a lifetime events where I resisted!
I know it is easy to justify my choices. Not just because I teach debate, but also because in the Gap we are handed justifications to make bad food choices every day. However, although I may have had trouble with defining my life after Phase One, I am able to bring myself full circle. Brian Wansink writes in Physiology & Behavior:
“This Laboratory of Life experience – trying to change mindless eating in the real world – brings lessons of both discouragement and encouragement for those of us interested in helping change eating behaviors. On one hand, some results are discouraging because they show how some of our most robust academic findings are often not implemented by people because they do not recognize their relevance, they lack the motivation to make them work, or they lack the step-by- step encouragement and direction they might need. If we fear we are often talking only to other academics, perhaps we initially are.”
While I had some trouble with motivation during some of my initial weeks in Phase Two, I think my health educator helped me assess what a bigger problem was for me. I still hadn’t figured out what my new box was. I had done so much work to stay in the HMR defined box, and now that I “could have” things, I was having them because there wasn’t a box I had clearly laid out.
In the past few weeks, I have figured out my triggers. I also know that severely limiting myself forever won’t work, and I do need to eventually allow for life events to happen. But I also need to write out a box for myself that I can stick with day to day.
I am writing out my Phase Two box here. In published form. To hold myself accountable. While I know that eventually it may change, this is how it need to be for the moment. In order to continue my weight loss efforts and prevent the Gap from consuming me.
I will continue to allow shakes and entrees be a part of my life. The definition of a meal replacement being 300 or fewer calories with more than ten grams of protein. I will allow myself one bar a day but bars must be under 200 calories with at least ten grams of protein and cannot be consumed in my house (in other words, bars should be used as portable meal replacements when necessary, not a daily requirement). I will continue to enjoy fruits and vegetables as these are important for my nutritional health but also to practice “more is better” with. And I will limit myself to no more than one serving of lean protein outside of prepared meal replacements each day. Finally, I will allow myself no more than 200 “other” calories. This might be popcorn. It might be a small cookies. It doesn’t have to be limited in scope (variety) but it does have to be limited in magnitude (calories) and I must ask myself “is this worth it? will it keep me full? if it won’t, why am I eating it?” and if I am satisfied with the answers, I can have it.
I was asked as I transitioned where I saw myself in five years. What is my five year plan. And the truth is, I am still thinking about it. But I know I don’t want to regress. I want to move forward. To better understand and support my health with healthy behaviors. And I will continue to contemplate this as I learn to live inside the box again. The white board has returned. And I look forward to building up those numbers because I am #HMRStrong!
Wow. Today is September 13th and I went to my very first class on November 13th. Ten complete months on the HMR Diet. I have a bajillion (it’s a real number in my world) thoughts running through my head about the past ten months and what the future holds. But I will try to contain my ramblings and keep this post somewhat focused.
Today I saw many of my students’ parents for the first time this school year and for many parents I hadn’t touched base in person since our conferences last November. Many were very open about their surprise and open happiness for my improved health, including one or two who thought I was a different teacher and they had come to the wrong room. In light of the many questions I answered throughout the day about my journey, I thought I would select ten common questions I get now in order to celebrate the ten months since I started this incredible journey.
1. What did you do to lose all this weight?
Well this one is easy for those of you who have been reading my blog for awhile. I started on the Decision Free diet with HMR which is a medically supervised diet where I was prescribed a minimum of two entrees and three shakes/cereals/soups a day. Yes I could only eat the HMR food but between the balancing of the meals themselves plus additional vitamins, I stayed healthy – in fact I had the fewest amount of sick days in a school year that I can remember! I could also eat more than my minimum if I wanted and I would still lose weight (due to the high volume and low calorie make-up of the HMR meals).
On my nine month anniversary, I transitioned to Healthy Solutions where I began introducing a minimum of five vegetable/fruit servings a day, again embracing the more is better mindset. While the weight loss slowed, I have still continued to lose most weeks. It has been more difficult to make decisions because now the outside world is open but it’s also great to have the additional options.
This week I began the transition to Phase Two by each day introducing one outside meal replacement of 300 calories or less with ten grams of protein or more. This has been an interesting week as I explore foods I really missed like eggs and while I will write more on this transition later, in short I realize I haven’t been missing much over the last ten months.
2. Don’t you get tired of the same food all the time?
Yes and no. I have obviously been very limited in my choices however I have mixed it up with various condiments and preparation methods. My weekly homework assignments have challenged me to be creative and this has kept me engaged. During the ten months, I didn’t allow outside foods into my life. I learned many valuable lessons from my classmates about how to handle stressful situations and manage life should I find myself slipping off course.
3. What does it taste like?
Food. So here’s the deal. I know it’s all packaged. And the thought of consuming it made me gag a little a first. I almost threw up after my first couple of bites of a cold entree in an airport during my second week on the diet. But it was all in my head. I had to reframe in the first couple of weeks to think of it as a prescription and separate the word “food” from the equation. Once I got over the mental hurdle and actually tasted the food, it was quite tasty! Yes, the barbecue chicken, for example, doesn’t have the same texture as a commercially plumped chicken breast because it is vacuum-sealed. But everything has good flavor and you can change them up with the dozens of allowed condiments and spices.
4. Do you plan on losing more?
I am still above my BMI range for normal. I would love to be within that range. But I also know my body and mind are tired focusing on losing weight. I fit in a size small in most tops and a size six petite (sometimes four!) in pants. While my numbers-focused brain is still catching up with this realization, I logically know that I am at a reasonable weight for my size. I would like to lose ten to fifteen more pounds, especially from my stomach, to get to my “half-my-size” weight but I am choosing to transition now because I know I need to learn how to incorporate outside foods “safely” in my life and wanting to lose a little bit more would help me to avoid going hog-wild in the outside world. I am probably at the top of my happy weight range, a range I want to develop and to try to live within after recognizing that a single goal number isn’t practical (thanks to my health educator).
5. How many hours do you exercise a week?
This is where some people I know call me crazy. To be honest, when I started this diet I maybe did two to three hours a week broken down into much smaller bits. It was all low intensity.
Now I do six to twelve hours most weeks and it’s usually 30 to 60 minutes a block multiple times a day. But it’s not because I have to do it… it’s because I LOVE doing it. I was sidelined earlier this week for a day and missed my training session and boxing class and I was super cranky.
I know I may have to dial back during the debate season but even my most conservative schedules have at least six hours. I can’t imagine doing less. I feel amazing when I work out and the feeling extends past the actual sweat session.
6. What exercises do you do?
In short – I do a LOT of things. I get bored easy.
When I started HMR, I walked. A lot. I used the elliptical on the easiest setting. I did spin class without a ton of resistance. And I started swim class. I am still taking swim lessons and my teacher encouraged me to go to masters swim sessions, so I try to include one a week when I can (although I am still no where near as fast as those guys, it’s a fun way to structure a swim workout!).
A month into HMR I gathered up courage to ask a trainer about the free session that came with my membership. I met Eliana and the rest was history. I have been working out with her for one to two days a week since. She started with building small muscles to help stabilize weaknesses and we have worked our way through her program and she has helped tailor my workouts based on my needs and abilities.
I have also tried almost every class our gym offers — I know what I like and what I don’t like. And if I didn’t like a class, I made myself go again a month later to make sure I really didn’t like it. I discovered in some cases I didn’t. But in some it was that I either wasn’t ready for it yet or it was just an off day for the class the first time around or in some cases I just needed the chance to adjust to the type of activity it was and learn some of the basics.
When I had lost about 60 or 70lbs, I took my walking to running. I ran my first full mile in late February and worked my way up to running 13.1 miles. I learned I hate running on a treadmill and I actually prefer running without music most days. Some days I run fast and some days I run slow. I also love races because of the challenge and also the community of runners I get to run with.
A few months ago my gym offered a small group (3-5) boxing fundamentals class and I fell in love. I wish I could keep this one up during the school year but once this session’s final happens, I will have to take a break because I will miss too many classes with my travels. However between the technique and conditioning, I get a ridiculous workout.
In late June I also tried a free OrangeTheory class and decided it would be a great supplement to my running by giving me speed and hill workouts during these classes.
7. How do you fit it all in?
My health classes are non-negotiable. They are once a week and unless I am gone for a full week, they can’t be missed. I need that accountability and built it into my schedule.
I plan more workouts than I can practically do. Some are set in stone and I treat like doctor’s appointments like boxing classes and my workouts with Eliana. Others I am more flexible with. By scheduling extras on my calendar, I don’t feel guilty if I have to cancel one or two. As long as I get in the majority, I am having a good week.
I try to prep lots of fruits and veggies in one bout and portion them out to grab all week. And I have HMR entrees and shakes in my classroom and car and purses so I am never without and thus have no excuse to not stick with my eating plan.
And honestly I have had to let some things go. My apartment is probably not as clean as it could be but my husband is luckily super amazing and he takes on a lot of the dirty work. I also don’t spend as much time randomly surfing the web or other time sucks.
I have also found I have more energy and am more focused which means I get a lot more done in the day than I used to.
Finally, I don’t let myself make excuses any more. When I don’t want to do something, I ask what excuse I am trying to use. If there is a legitimate reason and not an excuse, it’s fine. But if I can counter it with a solid response, it’s an excuse and I need to suck it up and get over it. I deserve the best I can give myself and that means not getting lazy and countering all my hard work because of some lame excuse.
8. How do you keep up with work travel while doing this diet?
Super easy! Lots of planning ahead by making sure I have enough HMR food packed. I have written a number of blog posts here about traveling on HMR that you can find for more details using the tags to the right of this post.
9. How much better do you feel now?
Honestly I can’t even begin to explain this one. I feel like I have my life back. Actually scratch that. I feel like I have more life back than I ever had before. It is absolutely unquantifiable!
10. Is it expensive?
Yes and no. For someone like me who ate out a lot? I probably saved money the last ten months. The meals range in price from $2 to $4 and you consume 5 or more a day. So it does add up. Plus health classes and medical tests depending on whether you do Healthy Solutions or Decision Free and your insurance may or may not cover those things.
However most diets are expensive. And none of the others worked for me. So it was a bunch of wasted money. I knew this would be an investment going into it. However in some ways the investment also was a disincentive to cheat. I have spent so much on diets over the years – I needed to stop flushing money down the drain.
Plus, I can’t begin to quantify how much better my quality of life is. How more productive I am and how much I have saved myself in future weight-related medical costs. How positive my outlook is (yes someone told me to “shut up Pollyanna this week and I beamed). I can’t even begin to think of how many years I have gained back in my life. And these things are truly priceless.
The fabulous folks at HMR have a new entree! And after 300 days of being in the HMR box, I was super excited to sample a bite of this delicious new vegetarian entree!
The spice level is great – not to overpowering for those who don’t like spicy foods but with enough flavor development for those who do. I could see amping it up more with some crushed chili flakes or a chili salt if I was on Decision Free. Or perhaps adding some broth and making it a curry soup with a tablespoon of fat free sour cream!
Because I am now in Healthy Solutions, I decided to amp up the volume of the meal (and the cuteness) by utilizing a vegetable in my preparation.
Kabocha squash is an Asian varietal of winter squash. It’s green on the outside but orange like a pumpkin on the inside and has flavors reminiscent of pumpkin. It’s super easy to prepare too!
Preheat your oven to 400 degrees. Wash and scrub the outside of the squash and then puncture it with a knife or fork multiple times to allow steam to escape. Then place it in a roasting dish with a half in to inch of water and bake for 30 to 45 minutes until the squash is soft/tender when you apply pressure. Cooking times vary based on your oven but also the size of the squash.
I used a knife to carefully cut a “lid” out of the top and then scoped out the seeds (if the squash is fresh from the oven be careful to avoid escaping steam!). A perfect bowl! I sprinkled a little flake salt inside the bowl to season the squash a bit.
I microwaved the curry entree for the requisite minute and spooned it into the bowl. It was AWESOME and incredibly filling.
I swore I wasn’t ever going to post progress pictures on my blog. When I first started writing about the HMR Diet, I wanted my experience to be anonymous. I just needed a place where I could explore what I was learning, thinking, and feeling. However I realize now that I can’t be anonymous at this point. Not because so many people I know read this blog now, but because it would be selfish of me.
When I started HMR, I craved success stories. I wanted to see progress pictures. Even now I buy magazines like People touting normal people losing weight because it inspires me and shows me we can all do it. So at the end of this post I will share my nine month pictures.
First, I want to explore my thoughts. I am officially down 122 pounds at nine months and one week. I have also begun my transition to Healthy Solutions (started last week at the nine month mark). When I started this program I gave myself one year to be on Decision Free. My mental framing that it would take this long kept me going — knowing there would be an eventual end. However a year seemed too long so I think the desire to transition earlier motivated me to stay in the box and to seize every fitness opportunity I could.
I have been in the box every day since starting the program. I have had a few emotional eating days but used meal replacements when other tools like journaling or exercise weren’t cutting it. I have had two or three weeks where I didn’t lose weight (also didn’t gain) and I missed two weeks of weigh ins for travel (one week in June and one a couple weeks later in July). I can say from experience that being away from class made it harder to stay on the program because those in person accountability points aren’t just to keep up in check but also have me leaving class feeling refreshed and motivated.
When I started this diet walking at 3.0 on the treadmill was fast and there were days where walking at 2.0 for 40 minutes while watching an episode of Scandal was a big workout. I swam laps but only a couple and very slowly.
This past Sunday, just a couple of days after my nine month anniversary, I ran my first half marathon since starting HMR. And by ran, I actually ran and killed my previous PR by over 50 minutes! Super proud of this picture because I feel like it captures how far I have come:
Was it easy? Never. But did it become habit? Yes. When you reframe away from what you can’t have and focus on what you can, it makes it so much easier to manage Decision Free. When you focus on each day as becoming the best person you can be, the days pile up into making you an awesome person. When you seize every opportunity for fitness and give it everything you have rather than make excuses then you find yourself seeing physical results even when the scale moves slowly or not at all.
You can make excuses or you can make your move. I had ALL the injuries. Bad knees. Sciatica. Lower back pain. Asthma. I work 40+ hours during the week and 20+ weekends a year. I am traveling ALL the time. I am not wealthy. I don’t live alone. I spend time around temptation EVERY day. And I HAVE found success but it wasn’t handed to me. I had to fight for every single pound and while I have had people tell me I “make it look easy” — it hasn’t been. But nothing amazing is easy.
Now I am transitioning to Healthy Solutions and although I am loving the produce and I am trying to take it slowly, I won’t lie that I am also scared. I have confidence in myself but I am anxious and I can’t articulate why, other than I am constantly entering new territory and that keeps me on my toes.
I teach public speaking – it’s one of the biggest fears in America. Thus I understand having unexplained anxiety and trying to manage and overcome to the best of our abilities. I practice positive visualization (ordering a Healthy Solutions option at a restaurant when I inevitably go out) and I carry a touchstone to keep me grounded when I need to make a decision. I journal my food and exercise. I practice tricks like always keeping a zero calorie beverage in my hand in social settings. And I expel the rest of the nervousness through exercise. I will manage my anxiety like I will manage my weight. One day at a time with mindfulness and positive energy. And no excuses.
A rather lengthy post. And I feel like I have so much more to say. But tomorrow we meet up with our students for the first time this school year so I am off to bed. But as promised, here are my nine month progress pictures. I am proud of my hard work and continue to motivate myself every day to excel so that the work I have done is honored and not destroyed.
I kicked off my transition from HMR Decision Free to HMR Healthy Solutions on August 13th and have been busy crafting all sorts of new dishes incorporating veggies and fruits into my diet! Hoping to share many of them here, however I will also be back to posting at Uncovering Food with any recipes I create that don’t use HMR products. I am also starting a new tab off of the main page of Healthy Academic which will include Healthy Solutions friendly recipes from Uncovering Food to make it easier for anyone in need of something new to try but who don’t want to surf through recipes that are outside of the box!
Speaking of being outside of the box… If you are on Decision Free, you can filter to only get posts and recipes about Decision Free so you aren’t tempted with the produce posts by clicking on the tags to the right! I COMPLETELY understand the temptations that exist outside of the Decision Free bubble and hope that helps make life easier for you as I imagine it would have for me.
THIS was one of the first things I played with and it was SUPER filling and only added 40 additional calories (20 per portobello mushroom cap) to the Chicken Creole entree! The hot sauce soaks into the cap and the seasoning flavors the outside of the cap, contributing to the overall flavor of the dish.
- 1 HMR Chicken Creole entree
- 2 portobello mushroom caps – cleaned off and stems removed
- Cajun seasoning
- Hot sauce
Preheat oven to 350 degrees.
Sprinkle Cajun seasoning on the inside and outside of two portobello caps and then pour some Louisiana hot sauce inside the cap. Divide up a Creole Chicken entree between them and sprinkled on more Cajun seasoning.
Bake for 25 minutes.
Holy moly folks! Starbucks has an iced coffee (unsweetened) that you can buy in stores! I went to my local Safeway last night and found a carafe of coffee in with the milks and juices after hearing about it from a friend. It was much cheaper than buying it at the cafe (although you could probably make your own cold brew at home for cheaper – I will try that someday). I had also picked up some sugar free chai syrup from DaVinci this last week, so an idea was brewing (haha get it? BREWING! okay sorry…) to try to make one of my favorite pre-HMR beverages.
A dirty chai is a chai latte with a shot of espresso. It is delicious and a total pick me up. But chai syrup and milk are both really high in calories, making this drink a TOTAL calorie bomb! Instead I made a super filling blended shake that was totally satisfying for only 170 calories!
Dirty Chai HMR Style
- 8 ounces cold brew coffee
- 8 pumps sugar free chai syrup (about 2 ounces)
- 1 HMR 800 Vanilla shake packet
- 8 to 10 ice cubes
Blend everything but the ice first then add the ice and blend to desired consistency. SO GOOD! And when it gets colder I will be attempting a hot version that won’t have as much volume without the ice but should still be a fabulous morning treat!
I am running now pretty consistently as I see half marathons approaching quickly on the calendar. Following my long runs I try to have some broth or something with sodium to replace lost salt from the run. However I am not usually really hungry. It means that some evenings I have a little extra food I need to consume to meet my minimum prescription!
This week I will begin to transition to Healthy Solutions. I have been on the HMR Decision Free diet for nine long months and haven’t stepped outside of it. I am down 117 pounds at the nine month mark and will be starting the school year soon, thus it was in my best interest as I get closer to my goal but needed to also manage the stress of the new school year, that I transition now. So I was feeling a little bit of awesome on Sunday when I had two shakes left in my Decision Free prescription and wanted to make something special.
This recipe isn’t really much of a new recipe at all. It uses other recipes to create a giant frosted cookie!
I used my basic muffin recipe but used a vanilla bean syrup instead of the chai and rum syrups. I also only made one-third of the recipe (one oatmeal, one 70 shake, 1/4 cup syrup, 1/2 cup water, 1 tsp baking powder) and then I poured it out onto a silpat mat on a cookie sheet (parchment paper on a cookie sheet would also work). Then I baked it for about 15 minutes until it was browned slightly on top.
I let the giant cookie cool before removing it from the cookie sheet. Meanwhile I made an HMR chocolate 70 into a pudding per packet description. I spread it out on top of the giant cookie like frosting and used a pizza cutter to slice the dessert pizza.
This is a very calorie dense dish for HMR – it’s about 430 calories! And depending on your prescription it may be more than 2 shakes (I know on my Healthy Solutions prescription is it four shakes!). So this is a rare special treat and I drank a lot of water with it. However it was super satisfying and a perfect way to top off an awesome day of running!
I know it isn’t always a good idea to celebrate with food. I usually find other ways to celebrate accomplishments like getting a new nail polish or watching a trashy tv show I like. How do you celebrate without food?
I have been working out every morning since I started teaching at summer debate institute. I figure it will help transition me into the school year while allowing me to beat the heat. And when I run in my local neighborhood, I end the run with a special treat! I get a trenta (aka really big!) unsweetened passion iced tea from Starbucks to enjoy on the walk back to my apartment. While I am there, I also pick up a tall (aka small) black coffee.
After drinking the iced tea, I have a perfect vessel to carry a homemade blended coffee beverage to work, which I make right after I shower and get dressed for the day!
Today’s shake was so delicious I had to share right away!
- 1 HMR Diet Chocolate Shake (I use the 800)
- 12 oz black coffee chilled (I throw my cup in the freezer while I shower and get ready)
- 2 oz Torani SF Almond Roca syrup
- 8 ice cubes (or the amount you want for desired texture)
Blend away and enjoy! A perfect sweet treat to jump start your day!
I love pizza. It was a major weakness pre-HMR because I could polish off a whole pizza without thinking. And while I miss pizza and am spending time during my HMR journey thinking about how I can approach this food in the future, I have been working to attempt the flavors while staying in the box.
I think I have done a pretty good job capturing the flavor profile (or I have been in the box too long!). I posted a picture above with the condiments I used but you can probably find different brands that are HMR friendly.
This entire dish revolves around the chicken pasta parm entree which already has the Italian theme going on. It has a tomato sauce with a cheesey taste, a carby component, and chicken. You can amp up the sauce with fresh or dried herbs if you want.
I add the cheese powder to amp up the cheese flavor. I add the bacon salt because it adds a mild smokey taste that reminds me of a pepperoni or bacon garnish. I also love heat and pile on the chili flakes on a real pizza so I add this and then add some drops of Sriracha which has a sweet and spicy taste that I think rounds out the pizza. If you hate spice then you can turn those down or leave them out but in addition to heat I also think these two additions help amp the tomato flavor.
I prepare the dish by microwaving the entree and then sprinkling the condiments on top. Then I get the layered flavor with each spoonful of the entree.
Did you enjoy pizza pre-HMR or some other favorite dish? Have you attempted to find that flavor profile and how did you do it?
This has been a hard post to write and I have been mulling about it for a couple of days. I am currently in New Orleans aka “The Big Easy” aka Food Culture Lives Here aka a really tough trip to be on while on the Decision Free HMR Diet. However, I needed to work some things out and since that’s why I started this blog, I need to get it all out here.
I have been on Decision Free for 35 weeks and am currently in week 36. I have not slipped outside of the box once. Knowing my history with diets, I knew when I started that I couldn’t have a cheat meal and not risk derailing like so many diets before.
I am now at my lightest weight ever. Heck, I showed up on Saturday morning on a red-eye and decided to sign up for a 5k in downtown New Orleans that evening and ran it in under 31 minutes! I am so much healthier than I was in November when I started. (And crazier… do you know how hot and humid it is here?!?)
The problem with getting lighter and healthier is that I am finding it harder and harder to stay HMRStrong and inside the box. I have been on the road for most of July between personal and professional travel – I have survived three red-eyes, a week in Disney World, hours upon hours of stressful travel delays, revisiting old eating haunts in Boston… so much temptation. It’s becoming ridiculously hard to say no to temptations because I feel so much better than I ever have. My willpower is weakening by the day.
My health instructor has this demonstration that he does when he talks about willpower. He holds a pencil up in the air and tells us that eventually that arm will give out. Willpower isn’t enough – it can only take you so far. And my arm definitely wants to drop the pencil.
So I am in one of the most food-centric cities in the world and trying not to eat everything around me. Instead I am practicing more is better but second guessing after the ninth meal replacement if maybe that one bite of duck sausage or crawfish wouldn’t have been easier. Yet knowing full-well it wouldn’t have been “just one bite.”
What isn’t helping is that my weight loss has slowed down to about a pound a week for the last couple of weeks. I knew it would probably slow eventually. I also know how water math works and that I might see a bigger loss in the future. Additionally I have been weighing in right after returning from trips and I know that travel fundamentally messes with my routine and body. But the slowdown has me second-guessing if it isn’t time to stop. Rationally, I know I have a ways to go. I am still overweight and still have so much to do to make myself healthier.
The siren call of food will continue to beckon for the rest of my life. I know this. It will beckon whether I am “Decision Free” or in “Healthy Solutions” or fully transitioned into “Phase Two.” I know that the time I live “in the box” allows me the time to evaluate “The Gap” and learn how to handle these tough situations while still holding a barrier to protect myself from making those decisions now.
This is going to be a tough week. I will continue to be tested. I planned ahead and made HMR muffins and biscuits to carry at all times (like last night in the French Quarter) and brought bars and extra shakes and entrees. I have fitness plans in place. And I have work to throw myself into during the weekdays to keep me away from food. I have worked way too hard for way too long to not see this to the end. I want to be as successful as I can be. I want to do this the right way. I just needed to talk myself through my thoughts and remind myself that I can do it. It will be hard. Life is hard. As I tell my seniors going into their last debates – “Give it everything you have. Leave it all on the table. Do your absolute best. Because win or lose this debate, you want to look back and have no regrets about the choices you made. You’ve got this.”
Travel continues to guide my experimentation in the kitchen. I wanted a savory option that could be easily carried on planes, trains, and automobiles!
The 70 shakes have an egg protein in them that helps with the muffins but wouldn’t work well for a savory biscuit. I use the chicken soup but it took awhile to keep the end product from being very dense. The secret is stirring in the baking powder just enough so it’s mixed and activates but not to over stir and lose the bubbles that make it fluffy! I also use a 2-tbsp scoop to portion out the dough on the silpat which means less handling and fewer bubbles lost!
Savory Cheddar Muffins
- 2 HMR Oatmeal
- 2 HMR Chicken Soup
- 2 tbsp Molly Cheese
- 1 cup water
- 1/4 cup water
- 2 tsp baking powder
Preheat oven to 375 degrees.
Mix oatmeal and 1 cup of water. Microwave for two minutes. Stir and let stand for several minutes.
Add in soup, cheese powder and the remaining ¼ cup of water. Stir until combined.
Once dough is mixed, add baking powder. Carefully fold in without losing the air bubbles.
Gently scoop onto a baking pan covered with a silpat mat or parchment paper.
Bake for 15 to 25 minutes until the biscuit is cooked through. Cooking times will vary significantly based on how big you make each biscuit and your personal oven calibration.
This recipe makes six ½ shake servings of three baby biscuits for my prescription.
Don’t forget this is a low-density preparation of the soup and oatmeal. Make sure to drink lots of fluids while enjoying these!
During my 34 weeks on the HMR Decision Free diet, I have traveled more than the average American. And while some of it has been for fun, the majority has been work related and thus relatively regimented. So when I decided to visit my sister for a week in Florida and we decided to spend three of those days in the land of Disney, I got a little anxious about staying in the box.
First, a spoiler, I survived! However I thought it would be helpful to write about my experience for others and also as a reminder to myself for future trips.
According to the WDW Web site:
“Guests with food allergies or intolerances are allowed to bring food into Walt Disney World theme parks and dining locations. When entering a park, simply inform the Security at bag check that someone in the party has a food allergy or intolerance.
Refrigerating and Heating Personal Food Items
Guests staying at a Disney Resort hotel who have items that need to be refrigerated should ask the Front Desk to have a refrigerator placed in the room, subject to availability. An additional charge may apply.
Please note that Cast Members are prohibited from storing, preparing, cooking or reheating any food brought into our Resorts or theme parks by Guests.”
I had no issues with Security and didn’t even need to inform them about the food I was bringing in, they must see a lot of things come through.
Before we left, I baked both savory and sweet HMR mini muffins using the oatmeals, soups and 70 shakes. You can find some of my recipes here. I portioned them out into individual servings that were equivalent of a half a shake for me and a full shake for my Healthy Solutions at Home sister.
I also packed a shaker bottle with two 800 shakes, a 70 shake, and a Benefit Bar. As pictured here:
We also each packed an entree that could be enjoyed cold (Five Bean casserole!), several types of sugar free gum, and a sandwich baggie full of various water flavor squeeze-ins like Crystal Light Liquid (mmmm Sangria and Strawberry Lemonade!) and Dasani Drops (Cherry Pomegranate FTW). The gum and water flavorings allowed us to change up flavors we were experiencing without increasing our caloric intake.
Next, we each packed an empty water bottle to refill throughout the park. We quickly learned you could walk up to vendors who had fountain drink machines and request cups of ice water for free! We would fill up our water bottles with refreshing cold water and play with flavorings. We also purchased various diet sodas and unsweetened iced teas when we wanted a special treat.
The secrets for me were front-loading and keeping myself occupied. I ate an entree before we left in the morning and drank a giant bottle of water. Then I made sure to always have a low calorie beverage in my hand (yay iced water!) so that I could drink whenever I was tempted with food. And I won’t lie… I was tempted! I never craved a turkey leg before (I have never had one) and it was all I could think about for an hour or so after walking past a booth selling them. But we moved away from that part of the park, I enjoyed a couple of flavored waters and bites of a benefit bar, and I stayed in the box.
I think it is easy to give up your diet when you are on vacation. Your schedule is switched up and you are relaxing. You can justify things because you “deserve” them or it’s a special treat. But what I asked myself was if I were never going to return to Disney World, could I live without ever trying X or Y? And the answer I figured out was that I would be fine.
And I am planning my return. My sister and I are all signed up for the Disney Princess Half Marathon in February! So if that turkey leg still sounds good after running 13.1 miles, I may let myself have a bite. But I will be in control of the food rather than allowing it to control me. I will plan for the food. I will also be in a place by then where I have not only transitioned into Phase Two but I will have lived in Phase Two for several months.
I am proud of my success of staying in the box but I also realize my vacation wasn’t ruined by not eating Gap foods. I didn’t need a turkey leg or margarita or mouse-shaped pretzel to complete my experience. This realization has helped me further separate food from my day to day life. Food is fuel and it can be a delicious experience but it is not the whole experience.
Now to remember this all as I head into two weeks of travel into major “foodie” cities like New Orleans!
After spending months of eating cold HMR Five Bean Casserole at debate tournaments, I was determined to find a new way to enjoy it. I have been playing with this recipe for almost two months trying to find a balance of flavors and while these pack a flavorful punch, I am sure there are still ways to play with it even more. This is the entree of the month at my clinic and I am traveling a fair amount in July, so I will continue to tweak it and will add modification suggestions if any turn out. I have also frozen two batches for upcoming trips, so I will also post how it travels.
I have made these to enjoy at parties and on road trips. They are great warm and cold!
Curried Mustard HMR Bean Cakes
- 1 HMR Five-Bean Casserole
- 1 HMR Oatmeal
- 1/2 cup of water
- 2 tsp dried minced onion
- 1 tsp yellow mustard
- 1/2 tsp curry powder
- 1/2 tsp salt
- 1/4 tsp garlic powder
Preheat oven to 350 degrees. Prepare baking sheet with a silpat/silicone baking mat lightly sprayed with cooking spray. I use a small baking ring to form my cakes and I also lightly spray the inside of the ring with cooking spray.
Mix all ingredients *except* the casserole in a microwave-safe bowl and microwave for 90 seconds. Add in casserole and mix well.
Spoon mixture into ring molds or make small mounds on your cooking sheet. If using ring mold, press down lightly to pack the mixture together before gently lifting the ring mold.
Bake for 25-35 minutes depending on your oven. You want the cake to be relatively firm. You do not need to flip over the cakes, however it is optional after 25 or 30 minutes depending on the thickness of the cake if you want it browned on both sides. The cakes pictured were not flipped over during the baking process.
This recipe made about 8 cakes. On my prescription it is a shake and an entree. Please remember this is a low-volume preparation for the shake, so drink lots of fluid to help with the volume/fullness!
Cut off an arm!
But on a serious note, I have recently learned from friends that a few acquaintances have been overheard saying I am losing weight “the easy way” and my only wish is that I had heard them say it.
I am not big on confrontation, but I do think this is an issue that needs confronting. There is not an “easy” way to lose weight and I am so sick of all of the judgement that exists about various diet and health choices. From the stigma of weight loss surgery to the negative attitudes about meal replacements, I just don’t understand why people feel they have the right to label one method or another “easy.”
I have been on the HMR Diet for 227 days. That is 227 days where I have had to say no to all the delicious food out there in the world. It’s 227 days of eating the same general meals. It’s 227 days of dragging my butt to do some sort of exercise. It’s 227 days of mental and physical battles.
And yes, I have lost over 100 pounds in those 227 days. And yes, that seems fast. But to me those 227 days seem like years and years of struggling.
In truth, it has been years of struggle. My first attempt at a diet was in high school when I went with my mother to a Weight Watchers meeting. And I have been dieting in some form ever since.
I know how hard it is to count calories, points, carbs, vegetables, meal replacements, cups of juice, glasses of water, grams of protein and more. None of it is easy.
The difference this time is that I have found success because I have found something I can manage. Which makes it look easy.
However, I still have to fight to get every pound off. I have to take notes and learn in every health class so I can continue to form habits to keep the weight off once it is gone. I will have to continue my health education when I begin the long process of transitioning from Phase One Decision Free to Healthy Solutions and eventually to Phase Two. It is a long and time consuming process but it is what I need to do to be successful.
Ultimately when I hear someone say someone took the “easy way out” to lose weight, what I hear is jealousy. It is the same jealousy I could hear coming from my mouth years ago when I watched someone else be successful in their weight loss journey taking a different route than the diet I had prescribed myself to. I wasn’t successful. She was. Clearly her path was easier.
I was wrong about her path. And if you think my path has been easy, you are also wrong.
It sure as hell hasn’t been easy. But it does work for me. And I am healthier because of it. You are welcome to join me.
This week I officially hit the 100 pound weight loss club. Spoiler alert: It’s not an actual club. No clubhouse and no secret handshake. At least not that I am yet aware of.
As friends have learned about my accomplishment, I have had a couple ask me how it feels to have lost 100 pounds. And I don’t really know how to answer.
I want to say it feels fabulous. I want to tell them how awesome I feel. I want to extrapolate on the health benefits I am seeing both physically and mentally.
But I am hung up on something bigger.
I let myself get to the point where I needed to lose over 100 pounds.
In this truth lies the complexity of the triumph.
I started running while on this weight-loss journey. I have run several races and have signed up for many more. Every race so far I have had a faster time than the previous race. I want to shout my PRs from the roof top. I earned those. I am taking myself to new places I have never been before. I was never a runner and now I am. That makes me feel fabulous.
But reflecting on the 100 pounds lost yet only being a pound lighter than my lightest adult weight… It means I was a failure in the past. I let myself gain those 99 pounds. I treated my body terribly. I hurt myself and now I am making reparations.
Yes, I could say that “hey at least I caught it and am doing something about it” but in all honesty I feel like that’s a cop-out right now. I am instead choosing to use this time to reflect on the why and the how. Not why and how I lost the weight but on the gains. I think it is important to reflect on the reasons I gained so that I don’t repeat my mistakes.
So while I am happy to have finally hit this milestone and I don’t want to dwell on the negative, I am holding off on celebrating. I am realistically approaching the accomplishment. I still have many pounds to lose until I am at a healthy weight. The reparations are being made and the real journey is just beginning.
Our health class this week was a party! No, it wasn’t just a fun class but an actual party. To be more specific, it was a condiment potluck where we all brought some of our favorite condiments to share with our classmates. I swapped some condiments as well as went out and bought some new ones — feeling totally inspired!
And just in time for a really hot weekend!
This shake uses rose water which adds floral notes and a level of complexity to the shake that I can’t explain but it really does elevate the meal. Play around with the amount you use as I tend to enjoy strong flavors but rose water, like the lavender extract, can be overpowering. So if you like more subtle flavors, start with half the rose water.
Vanilla Rose Peach Shake
1 HMR 800 Vanilla
2 ounces Torani SF Peach syrup
2 tbsp rose water
1 cup water
8 ice cubes
Blend liquids and shake mix together. Add ice and blend until smooth and fluffy.