When you just can’t ignore the sweet tooth
It’s been a rough couple of weeks in our house and through it all, I’ve fought to stay in my Healthy Solutions Box (aside from when I had Strep last week and could barely get down water, forget a veggie or entree!). I know it’s been rough because my fruit consumption has drastically increased over my veggies, as I’ve been choosing berries over broccoli in my emotion-clouded mood. Don’t get me wrong, I know fruit is awesome and it’s not a terrible choice. But I also recognize I just wanted something sweet because I associate sweet with happier times.
With one shake left to get in my minimum prescription tonight, I opted to have a special treat saved only for that rare moment when I need an extra kick to keep me in the box. And yes I call Benefit Bars “candy bars” – because it helps to remind me they are a “sometimes food” – a tool but more energy dense and addicting than other HMR foods.
Chocolate Peanut Butter Candy Bar Pudding
- HMR 70 chocolate shake packet
- 1/2 tbsp unsweetened cocoa powder
- 1/2 tbsp PB2
- 1 tbsp Torani sugar-free salted caramel syrup
- 2-3 oz cold water
- HMR peanut butter Benefit bar
Mix the shake, cocoa and PB2 together in a bowl. Add syrup and slowly add cold water. The amount of water is a personal decision depending on how thick you want the pudding. Normal HMR pudding is 2oz but with the additional dry ingredients it can be more like a dough.
Place in freezer to expedite the thickening. While it chills, chopped up Benefit bar. Mix into pudding. I actually throw the bowl back into the freezer so I end up with a pretty solid pudding with frozen chunks of candy bar.
This is a more caloric way of enjoying your HMR foods – so I don’t have it often. However it is an easy and relatively quick way to prepare a sweet treat when you need something special.
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
- HMR Chicken Pasta Parm entree
- HMR BBQ Chicken entree
- Franks Buffalo Sauce
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!
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!
Enchilada Bites: An HMR Decision Free Recipe
With the first couple days of summer vacation under my belt, I finally feel like I can come up for air and reflect on my first year teaching new classes in a new department (and drastically reducing my work travel!). Over the course of the last year, many things have changed, including the HMR enchilada entree! (Bet you didn’t see that transition coming, did you?)
I am trying to reconnect with my HMR meals – in Phase Two it is easy to forget about focusing on high-volume foods or on portion-control. And increasing my use of HMR meals has allowed me an opportunity to reeducate myself. But I don’t have a microwave at home, which means getting creative with entree prep.
In honor of my Decision Free Chips & Dip recipe made with the beef enchiladas, I decided to attempt another “finger food” recipe with the new chicken enchiladas. Super easy and still something people on decision free can have in their rotation!
(Warning: I used a toaster oven, so times and temps may vary)
- 1 HMR Chicken Enchilada entree
- Hot sauce, salsa, FF sour cream (your choice!)
- Cooking spray
Preheat oven to 400 degrees. Cover mini cookie sheet with foil and spray with cooking spray.
Scrap sauce off enchiladas and cut into 6-7 “coins” each. Lay on side on cookie sheet so it looks like a coin (as pictured above). Will produce 12-14 “bites” total. Put in oven and bake 8-12 minutes until tops and sides have started to brown.
While bites are baking, mix the sauce from the entree with your choice of hot sauce, salsa (if you are allowed to have it in your program), and/or fat-free sour cream. I just used Frank’s Buffalo Sauce for the bites pictures above to add some additional heat to the dipping sauce.
Enjoy! And then share how you like to prepare the chicken enchilada entree… I could use some new ideas!
Weight management success: Why the media portrayal of the “Biggest Loser study” is flawed
I have had a lot of ideas flying through my head the last few months and have had difficulty putting any of them down in words. But I read a post this morning that was discussing a study about “Biggest Loser” participants having difficulty maintaining their weight loss and a part of that article resonated with me:
“If you want to succeed with long-term weight loss, it’s crucial that you embrace both reality and imperfection. Remember, too, that your best efforts will vary. Your best when facing a challenging time in life will be different from your best when everything is hunky-dory, just as your best on your birthday, or on a vacation, or at a holiday meal will require indulgence.”
The article hit a place in my gut that really isolated a lot of what I have been juggling in my head. I have struggled with weight management in my first year teaching new subjects and dealing with some personal stresses, and I have felt like I am constantly hitting the “reset” button. Like I wasn’t giving my best effort to maintain what I had worked so hard to accomplish.
My health educator recently told our class that we always check-in to tell him what we are doing wrong. That we often fail to celebrate what we have done right. And reflecting on my own check-ins, I can see what he means. I can easily pinpoint when I have succumbed to the GAP and eaten everything in my purview. I know when I have skipped a workout. I know when I have decided to eat a high calorie food when a veggie or fruit would have worked just as well. I have seen my weight go up and down over the last 18 or so months since I transitioned out of the Phase One HMR classes. I have beaten myself up for the gains, and when I have had a loss, I have beaten myself up that I even needed to lose in the first place.
It’s hard to define what your best effort it, especially when we live in a world of comparatives. I struggle daily when I look at people successfully maintaining their weight and want to be like them but then I see others around me who don’t have to count every calorie and I want to be like them as well. I want to be free of managing my health but I want my health managed. I want to be a social butterfly but I also want to have the body of someone who lives at the gym and never eats a gram of fat. I know I can’t have all of these things as some of them operate on completely contradictory orbits. And I know this.
Everyone is different. Everyone’s “best effort” will be different. And everyone’s definition of a “tough time” will be different. The secret is figuring out what my own personal definition is – figuring out what is maintainable, what is my push-effort, and when I am not giving it my all.
We discussed the Biggest Loser study in health class last week and while many focused on the negatives, I wanted to learn more about the success story. The woman who not only kept it off, she continued to lose weight. Erin Egbert was quoted as saying she continues to struggle daily, but somehow she has found success. However, there isn’t much in the news about how she has managed to do it. The popular media instead chose to also focus on the failures, and not the successes.
So where does that leave me and my mental struggles?
First, I must continue to embrace the reality that weight management is really an EVERYDAY responsibility. I won’t make the comparison to brushing my teeth because I think that’s too simplistic. Instead, let’s compare it to sleeping. I could choose to not sleep – and I have done so in the past – but the implications of not giving myself ample time to sleep are magnified with each hour I shave off in a week. I can try to “catch up” on sleep but it isn’t the same, similar to crash dieting after a few weeks of ignoring weight management.
Second, I must realize that my best efforts need to be in relation to my own experiences and not the experiences of others. Just because some people can abstain from comfort eating easily, can deny themselves of food groups by just saying no over and over, I may still struggle with this, especially in times of stress. But I need a clearer definition of what a challenging time looks like, or when I am just making excuses. It’s like the sleep analogy. Choosing not to sleep so I can watch one more episode of a television series is not a responsible method of managing my sleep patterns. However, not being able to sleep due to nightmares or stress would be a challenge I might have less control over.
The reality that I need to accept is that this will be something I will struggle with my whole life. Weight loss was the easy part, but keeping it off will be with me forever. Some day it might get easier, but just like getting a regular and consistent amount of sleep (and forsaking a late night social event or television marathon), it will still be something I will need to be consciously aware of. I need to continue to celebrate my successes while acknowledging when I slip up, so I can keep myself on track.
I want to be the success story. I *will* be the success story. And I won’t let my journey be reframed to focus on the negative storyline.
Little Rock Marathon 2016 Race Recap: My First Marathon
It’s been almost a month since I landed in Little Rock and yet it feels like it was just last weekend. I still can’t believe I finished my first marathon. After months of training and years of dreaming, it’s over. But before too much time passes, I wanted to write out my “race report” of the 2016 Little Rock Marathon because this blog has been my place to record my struggles and success and this was a lot of both. However, I am warning you, this post is LONG and I didn’t want to break it into parts.
I spent almost the entire training season in physical therapy working on a muscle imbalance in my left hip/glute area. And I was definitely getting stronger as time went on. My training runs were going great and I was feeling better every time I laced up my shoes.
About six weeks before the marathon, I drove to Los Angeles for a half marathon I was helping at. It was a drop-down week in terms of miles, so after running 18 the weekend before, I would be running 10 to 13 miles, with some intermittent stops during the race. I had a great time that weekend, but what I hadn’t predicted was how driving solo 6+ hours each direction plus running a half marathon would do to my right calf/Achilles. My right calf was where I had injured myself in 2009 the week after the Los Vegas half (in a Zumba class!) – due in part to the tightness and shortness of the muscle. And while I had been caring for it ever since, I didn’t think about how tight it would get driving so far.
After the weekend in Los Angeles, I spent the next four weeks struggling with ankle pain – my Achilles was giving my trouble whenever it was cool. However, as soon as it warned up, it was totally fine! So I worked on stretching and rolling and increasing the flexibility of the region while icing the Achilles and heel whenever I had the opportunity. And then I ceased all exercise a week before the marathon to allow it to rest.
But the damage was already there, and in order to ensure I could finish the race, I told my sister (who I would be running side-by-side with) that I would need to run the race at our training pace instead of a faster pace. We had been training on opposite coasts but had kept a similar training pace in anticipation of running together. She had started experiencing shin pain in the last few weeks of training and was happy to drop our pace back.
Flying into Little Rock, I saw at least a half dozen passengers with various race shirts. I was pumped! Landing in Little Rock, I was excited to see even more runners in the small airport. My sister and I united in the baggage claim area and headed straight to our hotel, which also happened to be the location of the race expo (and finish area!). The expo had opened just a few hours earlier and was one of the larger expos I have been to. While not attracting any major sponsors like a Disney or Rock’n’Roll series expo, it was quite large. I’d venture to say somewhere between the San Francisco Marathon and Disneyland Half expos. Lots of regional races and running stores had booths, and the official race store had all sorts of adorable gear. But we wouldn’t allow ourselves to purchase a finisher’s shirt until we had passed that finish line. I refused to jinx anything less than 48 hours before the race.
A couple of days of light play and lots of rest and on race morning I was pumped and ready to run. We walked from our hotel to the starting line (by the way, after early morning race calls, this California girl was excited to wake up at a semi-reasonable hour for what I considered to be a late start).
The corrals were crowded if you stayed up near the front, so we lingered in the back and chatted with runners around us. Lots of half marathoners in the mix and tons of people who had run the race before surrounded us. After the wheelchair athletes started, there was a couple of minutes and then everyone else started to cross the starting line. There wasn’t a staggered start, which was surprising and meant we were off a lot quicker than I had anticipated.
The first few miles were incredibly crowded as we headed over the bridge into North Little Rock. Lots of people were along the streets cheering and a brewery was handing our beer less than two miles in! My sister grabbed a sip, but I was definitely not taking anything in other than my planned race fuel. We kept our planned pace, sometimes getting a little quicker to get ahead of a crowd. Because it’s a popular local race, there were a lot of groups running together who unfortunately would run four and five people wide. But we had run Disney races together and had our own way of communicating to each other to maneuver through the crowds. I was feeling awesome, like we couldn’t be stopped!
The weather started out cooler, so we were both bundled up. But by mile 7 or so, all the layers were off. It was heating up quickly and we were beginning to feel it.
We were still in the first half, so the hills were small and just rolled together. We were conservative in our pacing, but with stops and walk breaks were averaging about a 5:35-5:40 finish time. However, as the heat and hills picked up, we struggled a bit, and decided playing leapfrog with the 5:45 pacers was in our best interest since we were beginning to learn that we had some differences in our training programs and terrains that meant some irregularities in our planned pacing. So we would run our pace and if one of us needed a quick break to fuel, etc then we would use the 5:45 pacers passing us as an indication to get back to our pace (where we would pass them again since we were slightly faster in our training pace).
We continued to chatter as we approached the split between the half and the full. I had been at this split many races prior and for the first time, I would be taking the less populated route – we split off from the half marathoners (and the audible finish line somewhere in the opposite direction) and headed up the hill to the state capitol building. At this point we were ahead of the 5:45 pacers by a few minutes. Only after leaving the Capitol Hill and seeing the balloon arch ahead up us indicating the halfway point did we see what we were truly up against. Instead of small rolling hills, we were looking up at the incline the “What Hills?” training shirts had warned us about.
The inclines were hurting my sister’s legs and so we slowed our pace and waved at the 5:45 pacers as they passed us for the final time. She wasn’t feeling well and we kept hearing that the first big climb was brutal but short. While it wasn’t as brutal as some of the training I had been doing in anticipation, it also wasn’t over quickly and it seemed to stretch on forever. And it was heating up. By mile 15 I was dumping water over my head instead of in my mouth.
We would start to hit our pace again in the flats but just as we would get in a groove, there was another incline and we would need to slow again. All of the slowing would cool my Achilles and I found myself in a lot of pain by the time we began the downhill segment. We were less than 17 miles in and both struggling with our respective injuries. But a flat stretch was in site and we started to pick up the pace again. Although damage had already been done to our bodies, and some of it I wasn’t even aware of yet.
Passing the mile 19 marker, I started to feel a little funny. My body started cramping up in a way I hadn’t felt before and I started to feel nauseous. We slowed our pace to a jog and kept moving forward (up the barely visible but definitely existent incline). As we approached the mile 20 marker, I started to feel dizzy and my body felt like it was locking up. I bent over, holding my knees, trying to assess what was going on. I was hot, tired, and a little disoriented. I thought maybe some stretching would help and so we moved to the side of the road where I spent a significant amount of time stretching everything on a metal railing. I told my sister that I needed to make it to the next aid station to figure out what was going on, but by this point I was beginning to realize that I had been so focused on her injuries and on my Achilles that I had probably not been following my hydration and fueling plan. So something was off with my blood sugar or hydration or electrolytes. Something I could fix at the aid station.
Bless the biking groups who had a party going at the next aid station. They were handing out towels in ice-cold water, they had Cocacola, cookies, pretzels and trail mix. And water. I am sure they had other items as well, but I had a bite of a cookie, a couple pretzels and peanuts, and a couple of swigs of cola along with water. After signing their “Wall” and waiting for my sister to use the loo, I felt a thousand times better. I felt like I could run the last six miles at our planned race pace – I wasn’t going to attempt it but that’s how good I felt!
Unfortunately, after we tried to pick it up and get back to our planned pace, we discovered that in the two miles I pretty much brought us to a halt, my sister’s legs had all but seized up and even fast walking was hurting her. But she pushed through and would run when she could and would walk as quickly as she could bear the rest of the time. We made lots of friends in those last six miles from all over the country. We were told we were “crazy” for picking this race as our first, learned where all the “flat” races are and I started making a mental list of all of the races I wanted to run. We cheered on other runners and had a lot of time to connect with each other because we weren’t worried about pace at all at this point (aside from staying ahead of the 7 hour pacers which we managed to avoid). I was frustrated and upset with myself for allowing my body to break down, but I also realized that this was my first marathon and things don’t always go as planned and it wasn’t just about the race but the entire journey to get to this point that was important.
Somewhere in the last six miles, I saw something that made me mad. A woman, who must have passed us during my two miles of hell, had something on the back of her shirt:
“If you are behind me then you didn’t train either.”
My sister was my rock at this point. I could rationalize that this runner was probably being self-deprecating. But in the process she was diminishing all of the hard work everyone behind her had put into preparing for this race. Including me. So I looked at my sister and told her that if I wasn’t allowed to give this woman a piece of my mind for making me feel like shit, then we weren’t going to allow her to run in front of us. And despite the pain she was feeling, my sister picked up the pace and I did everything I could to hold my tongue and to try to shake off the negativity I was holding toward this woman and her evil shirt because all I wanted to do was run next to her and tell her ALL about the hours of training my sister and I had put in to prepare for this race.
With less than two miles left, I grabbed a cold beer from a spectator and gulped the Dixie cup down. Best. Beer. Ever. It was cold and carbonated and perfect as the sun beat down on us. It was the best thing ever… for the next couple blocks at least. Then the stomach revolted and I thanked the race gods that we had less than a mile to go. And in that last mile my sister and I talked about our finish. We had super cute finishing photos from our two half marathons we had run together but we had always run it in strong. My sister said she would let me know how she was feeling but she wanted to try to run it in again. And as we rounded the corner, with the finish line in sight, she gave me the signal and we began to run toward the finish.
The finish line and everything after is still a bit of a blur. I was crying and laughing all at once. I wanted to be inside in a chair but I also wanted to stay and savor the finish. We rang the PR bell and accepted our gigantic medals (which after the race we had, the medals almost tipped us off balance). Posed for a photo with water still in our hands and then hobbled toward the finish area to get that finisher gear we could finally don.
By the time we made it to the merchandise booth (we totally missed the free beer and food, not sure where it was), everything was 50% off! Score! So we shopped a bit while my legs seized up and by the time my sister was done, I was laying on the floor with my legs elevated trying to convince my body it could make it upstairs to our hotel room.
We found the finisher food area where we were rushed through and dragged our tired and beaten bodies up for our first ever ice baths. I had never felt more tortured and relieved in a 15 second bath (because that’s about all I could stand). And after a real shower and some stretching and rolling (and wine), it hit me. The marathon was over. I had done it.
It wasn’t how I planned my race when I dreamt about my first marathon. I knew it would be hard. I knew I would hurt. But I had trained for a much better finish time. I knew I wasn’t supposed to have a “goal time” for my first full, but I never anticipated taking almost seven hours to finish the race. But then I remember everything I learned during my experience. Lessons that will make me stronger. And everything I fought through. Struggles where I might not have had the cleanest victory over but where I still succeeded.
Upon seeing the medal in my classroom, a student asked me if I won the race. I laughed and then realized I really had won. Maybe I didn’t come in first, qualify to Boston, or even run close to my planned finish. But there was a lesson I could share with my students. That you can practice and train and work your absolute hardest and not have the conclusion you want. But it is still a finish you can and should be proud of. Less than 48 hours after finishing my first marathon, I was paying for my second. New York City, I am coming for you in November. And I am bringing all my newfound lessons with me!
Feeling the Burn: Connecting weight management and INKnBURN fitness apparel
One summer, I was reading a novel about a woman who only felt powerful in specially tailored suit. She excelled in her job and in life when she rocked that special suit. And that novel supported everything I had learned in my college and graduate school studies. When you feel powerful, you communicate with that same power. Confidence can be manipulated by how you feel and what you wear can change how you act. And this is backed up by studies in multiple academic arenas. Even in the fields of athletic performance and weight management.
When I was in my weight loss classes at HMR, I remember constant conversations about getting rid of larger clothing so you don’t have an excuse to go back to them. About wearing slightly tighter clothing when you are going to be faced with food temptations so you can stay focused on your health goals. And about always having a gym bag packed in the car so you never have the excuse of not having anything to wear. Clothing can be a total motivator and not feeling good what we are wearing can definitely reduce our positive motivations.
Which is why I didn’t think twice when we were sitting outside of health class on Thursday and a classmate complimented me on my newest pair of INKnBURN capris which prompted a whole line of conversation about workout attire. My Rose capris looked like denim which meant I could just wear them to class straight from the gym (where I had spent the previous hour on the foam roller). And I broke out my phone and started sharing photos of a number of other INKnBURN favorites.
I joked that ever since starting HMR, my wardrobe budget for work has shrunk to make room for my expanding athletic clothing collection. But I was also 100% serious.
I learned early in weight loss, that when I felt amazing in my athletic attire, I wanted to spend more time in it! Which encouraged me to get out and move. Maybe it was just walking at first, but eventually it was everything from running to boxing to lifting heavy weights and putting them back down again.
It seems silly to say, but when I put on my first INKnBURN piece, I felt like a total badass. Like I can accomplish anything! The INKnBURN line is made entirely in America and by hand. It’s a small company located in Southern California that does incredibly intricate designs (which are all limited production) which are hand applied to the fabric. And their clothing is tested by ultra runners (the beasts who run races even longer than marathons!!!). Needless to say, the company is pretty awesome and they know the fitness world. And knowing an ultra runner will rock similar attire for 50 or more miles? I secretly imagine I can do the same 😉
But seriously, the intricate artwork and the flattering cuts make me feel invincible. I remember when I didn’t want to stand out. I wanted to blend in with the crowd. But now I feel empowered. And that doesn’t shock me. But that feeling is exactly why I am in love with this company’s clothing.
Sometimes I hear friends say they are in love with a certain INKnBURN piece, but don’t want to buy “anything expensive” until they get to a smaller size. But I think that’s missing the point. I don’t feel the same mentally in my generic black capris and plain tech shirt that I do rocking out in my INKnBURN gear. Which means I don’t approach my workout the same and thus don’t achieve my best effort. Why wait to find that motivation until I can fit in a size 2? Why not push myself to be my best now!
And it’s because of how INKnBURN makes me feel when I am wearing it, the feeling I can achieve any fitness goal I set my mind on, that inspired me to apply to their ambassadorship program. I am super excited to share with you that they selected me as an ambassador – which blows my mind! The former 280-lb me cannot wrap my head around a fitness company being interested in me. But the girl decked out in INKnBURN apparel feeling like a total badass can understand. And is gosh darned proud of herself and super excited to share the incredible way she feels. Because if I can give myself an edge in being the best possible me? I’m going to seize it and look good in the process!
Magical Green Soup – the secret’s out!
Alright, it’s January 21 and I am just now getting around to sharing my 2016 goals. I wanted to make sure I could implement the biggest change before I shared it. And yes, I know accountability is a huge motivator, so I did share with many of my Facebook friends and those who I see face-to-face. But I wasn’t ready to write it out here until I knew it was sustainable.
I have some goals that are very time bound which are fitness focused. I will run the Little Rock Marathon on March 6, my first full marathon, with my sister. We are sticking together the whole way and not worrying about time. If I like the distance, I may do another on my own.
I also want to work towards a sub-2 hour half marathon. Yikes! That one may not be in the cards this year but I will put in the work to try to achieve this goal – my target race is October 1 at the San Jose Rock and Roll Half Marathon.
My final goal is to end 2016 at the same weight or lower than I started. I struggle a lot in 2015 to figure out what works and doesn’t work for my weight management efforts. I did put on some weight but I also lost some of the weight I gained. One of my takeaways from Core and Phase One is that I have the tools to catch a gain early and to take it off. And that life won’t always be stable. Nor will my weight.
For example, I was working out 2+ hours 6 days a week when I was losing weight. I cut out my social life. I gave myself one year to focus solely on regaining my health. But when that year was over, I may have gone too far the other way. Reduced my physical activity too much in order to regain parts of my life I was missing. So it’s about finding a balance that isn’t “all or nothing.”
Okay, at this point you have got to be wondering about the title of this post and the photo of goodness knows what (I bet you figured out it’s green soup!). So I apologize for the lengthy intro. But it’s really all related, I promise.
One of the parts of my life I have figured out is that despite losing the weight, I still face decision-anxiety over food. And that increased variety of food options means I eat more. So part of my solution is to decrease my variety. Especially during the week. My menu is relatively the same from day to day.
A morning staple over the last three weeks was inspired by one of my health educators who talked about her green soup. So every week, I take all the veggies that are near the end of their life (and some that aren’t) and throw them in a slow cooker with herbs and spices as well as broth or water. I slow cook them for 10 to 12 hours and then blend it all up. It makes a massive amount of green soup!
Every morning, while getting ready for work, I cook 2 to 3 cups of the soup in a saucepan on the stove. When it comes to a boil, I pour it into my thermos. Then when I get to work, I pour it into a coffee mug over the course of the morning and have a warm and filling soup that doesn’t need a spoon and that is incredibly low in calories. Not to mention all the filling veggies in it!
So that’s it. My magical secret. It keeps me full. It keeps me sipping on something. It gets me some veggies early in the morning. And it’s part of my morning routine that I have developed to help me reach my goals.
At some point, I will write up some of my favorite combos. But really you can’t go wrong with an onion, some broccoli/kale/spinach, a carrot, Italian herbs, garlic powder, and chicken broth. However, I really do just throw everything in there. And I have yet to not enjoy my morning green soup.
Finding Success Amongst Stress
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.
Miso Ginger Soup Recipe (HMR Healthy Solutions Friendly!)
It’s been a LONG time since I posted but I spent the last three weeks in China (and was a bit stressed getting ready for the trip before that) — I want to write about my experiences soon (after I finish catching up on work!) but tonight I wanted to share a “recipe” I threw together this week that’s super delicious and filling but low in calories (and cost!). The measurements are approximate and I totally could imagine adding some different spices to change it up.
It all started when I picked up a 6 pound bag of frozen “Asian Vegetable Mix” at a restaurant supply store…
Miso Ginger Soup
- 6 cups frozen “Asian Vegetable Mix” (mine was 25 calories a cup!)
- 8 cups water
- 4 tbsp miso paste (I buy Eden Organic because I use Miso to flavor a lot of things – warning miso adds all the salt you need!)
- 2 tbsp low sodium shoyu/soy sauce (adds a great umami flavor)
- 2 tbsp crushed ginger from a tube (you should use less if you don’t like strong ginger flavor or are using fresh ginger!)
- 1 tbsp granulated garlic powder (different than the fine powder so measurements might vary)
Put all in large pot. Cover. Bring to boil and let boil for 5 to 10 minutes. Then reduce to a simmer and let simmer for at least 40 minutes. It’s even better portioned out and reheated later!
Made 10 servings for me at about 25 calories each (although I tripled up a couple to quench some hunger and sodium cravings while I have been sick since my return).
How do you summarize a year? 2014 in review.
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 October of 2014, I completed the Rock and Roll San Jose Remix – PRing my 5k on Saturday and conquering my mental behemoth (and PRing) at the San Jose Half Marathon on Sunday.
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!
The difference a year makes. One year later. HMR Diet Review.
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.
It was the first day of the rest of my life.
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.
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!
Ten Questions to Celebrate Ten Months on the HMR Diet
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.
I did it! #DisneylandHalf
Apologies on the delay! The race was fabulous and then it was back home to teach all week followed by another weekend of races. But more on those later.
First the spoiler… I FINISHED THE RACE! And I finished in under two hours and twenty-seven minutes!
That’s the short version. Below is a much longer accounting of my experience of the 2014 Disneyland Half Marathon weekend.
I spent a lot of time anticipating this race. I signed up for it in January, before I could even run a mile. And then spent seven long months learning to love running.
For those of you who may not know, I attempted this whole “running” thing in 2009. I made it a goal to finish a half-marathon. I worked a little but never really committed to training. I did intervals, which was necessary for my body at the time. I was about 60 pounds heavier than I was for this race when I set my personal best in December of 2009. My time to beat would become 3:19:50 and it would stay that way until August 2014. Shortly after the half in 2009, I injured myself. And spent most of 2010 recovering from multiple injuries which spiraled into never really getting into running again.
Until I signed up for this race.
The race was at 5:30am on the Sunday morning of Labor Day Weekend. I had been preparing for the early start by going to bed earlier and waking up earlier all week. I even continued the trend by waking up early on Saturday and cheering on the 10k runners as they ran past my hotel!
We spent the Saturday in the park. I had read you should try to stay off your feet the day before a long race but I wanted to enjoy all the weekend had to offer. Which included riding Cars for the first time and doing multiple trips on California Screamin!
As the sun rose overhead and things started to get extra hot in the park, we headed back to our hotel where I enjoyed some HMR Chicken Pasta Parm and bananas. I ate a LOT of bananas over the weekend and not just the free ones in the concierge lounge! Then I took a nap. Which ended up happening until about 8pm when I woke up, laid out everything for race morning, and went back to sleep!
It’s a good thing I went to bed early because I was awake before my 2am alarm even sounded! I got dressed in my finery and ate my HMR oatmeal and drank 8 ounces of Via coffee at room temp because, well, the water in my water bottle was room temp?
After nervously dancing quietly around the room and making sure I had everything I needed, I woke up my husband to drive over to the Disneyland Hotel where we would park the car and head to the start. It was 3:15am and parking opened at 3:30 and I am never one to be late! My husband had not gone to bed early so he was probably a bit cranky but I don’t think I even noticed!
We got to the hotel, hit up the lobby bathrooms, and then wandered around near the finish line. I met up with some Team #runDisney folks for a group photo and at about 4:40am, headed to my starting corral (with a quick portapotty stop on the way!).
Once I got to corral H, I knew I was in for a wait. We had about 30 minutes at that point until the sent the first corral off, but my corral wouldn’t start until 33 minutes later. I was a bit cranky with my corral placement going into the race because all of the earlier corrals had finishing times no greater than 15 minutes apart. Corral H had finishing times from 2:30 to 3:15 and of course my 10k in late May had me finishing right at 2:31. The secret I learned is that everyone pushes to the front of the corral, especially if you are anticipating being slower, so you can stop for photos without being swept. I had no desire to stop for photos (they have professionals!) and I could do character stops at some of my later Disney races — my goal was to stay strong and give the race my best, and I was worried I would spend forever dodging folks (I would later make peace with the dodging as I started at the front of corral H only to catch up to and dodge folks from earlier corrals).
While waiting in the corral, I got my last bit of pre-race fuel in! That’s right. I stayed in the Healthy Solutions box all weekend, including my race fuel!
The start was less thrilling than I imagined. I had read so much about Disney races where they set fireworks off for each corral. But that didn’t happen at Disneyland. And there was so much chatter from the hosts, I didn’t have time to get excited. Instead I just wanted the host to stop talking and let me run already!
Finally my corral started and I was off! I kept repeating “go out slow, you have a long way to go. start strong but slow.” and while I was slower than my 10k pace is now, I was still faster than my planned pace by over a minute! I was one of the leaders coming out of our corral and quickly caught up with corral G within the first mile. Oh and speaking of that first mile, there were TONS of spectators. It was super cool to see so many people supporting the runners. Except for maybe the guy who yelled “you’re almost there!” in mile one. I didn’t like him so much ;o)
The course itself ran outside the perimeter of California Adventure before turning into the back driveway of the park. It was there I saw the mile 12 sign. I joked out loud that we only had one more mile. Yeah that went over really well. I blame the “almost there” guy hehe.
There were bands all along the course, including in the back lots of California Adventure. I love the live music – never needed my headphones (which stayed tucked away for the whole race) between the attractions, spectators, and live music!
From the back road we entered the park. I expected it to be crowded through the whole race and I was not let down by that expectation. I have no photos from California Adventure because runners without manners were running crazy diagonals and hopping in front of all of the cameras. Literally jumping. Like stopping suddenly and jumping in the air. Next time I am just running into them. I saw someone else run into people stopping suddenly to pose for cameras. It’s not safe! I am all about walkers and I am all about people having fun. I get it. But it’s absolutely inconsiderate and UNSAFE to stop suddenly without looking around or to dart in front of people just to mug for the camera.
We ran through most of California Adventure which was super cool since I had been there with my husband the day before. My arms were starting to get warm as the sun rose and I knew my husband would be cheering along Main Street USA, so I took of my arm sleeves which were dripping wet at that point.
The area between the two parks was a super narrow path and both sides were slammed with spectators. It was crazy! I remembered reading the pacer guide which warned runners to not speed up from the thrill of the experience in those first miles and so I kept reminding myself to SLOW DOWN, enjoy the experience, run negative splits later when the course opened up more.
Seeing my husband along the course gave me a whole new shot of energy. I ran over, gave him a kiss, and handed off my dripping arm sleeves to a confused yet amused husband who would wander around after I passed and pick up a couple thousand steps during the race.
Disneyland itself was a neat experience. Although I had run through it for the 5k in 2009, it was still a fun experience. This is the part most people enjoy the most. However there weren’t many spectators outside of the employees (who were very very sweet) and I didn’t feel the same energy I feel running the city streets or along nature trails. It was a little weird but not in a bad way. I also think I still had a bad taste in my mouth from the negative experiences running in California Adventure which I tried to shake off for the next couple of miles.
Once we hit the streets of Anaheim, I felt myself getting my groove back. The streets opened up and there were still so many people along the course. It was super cool to see locals and tourists turn out with signs both for specific people but also for runners-at-large!
One of the highlights for me was running through the stadium where the Anaheim Angels play. I had been there for a game with my husband a few years ago, so I was somewhat familiar with the park. But it was a whole new experience to get to run the field and even cooler that the stands were filled with cheering spectators!
I purchase videos from MarathonFoto which included one of my running past the first base dugout. However I wish it included the audio when I was exiting. The announcer was saying that when we exited the stadium we only had… and then the entire audience in the stadium yelled “THREE MORE MILES!!!!!” I WAS PUMPED!
The last three miles were probably the hardest. I had stuck to my pacing and fueling plans and was on target to beat my practice half time which was slightly over 2:28. I hadn’t gone into this race with the intention of beating the practice time because I knew the course would be crowded and I just wanted to enjoy the race. But with three miles left and open streets ahead, I knew I no longer had an excuse. But those last few miles is where the crowds thinned and my energy wained. I took my third banana-squash Gerber (fourth for the day if you count the one in the corral) and allowed myself to walk the water stations a little longer than before.
That last mile seemed to go on forever. Part of it was a repeat of the back lot of California Adventure and then through Downtown Disney. The crowds picked up again and my energy picked up as well.
When I could finally see the finish line, I picked up my pace. I lengthen my stride and really pushed that finishing kick. I knew I could beat my goal and now there was an incentive to get that time as low as I could. The crowds were cheering and apparently I still had fuel in the tank!
Remember how I mentioned people should look behind them? Well I crossed that finish line pushing my legs as hard and as fast as I could. Except now I needed room to slow down… so I shot for the opening I saw along the finish.
Except the two people in red shirts did not need time to slow down. The young boy walked in front of me and I had a choice of hitting the boy, the photographer taking this picture or applying the brakes as I went the opposite way. Where the woman in the red shirt would slow immediately to a walk. So I tripped over her and apologized. She didn’t seem happy with me touching her but I had no choice. I stumbled between them and managed to regain control without falling on the pavement. I laugh about it now but one of us could have gotten really hurt. But it’s funny in hindsight. And since I bought the videos…
In the end, I finished. I finished faster and stronger than I ever dreamed. I am a runner. I am strong. I am healthy. And I have never been more grateful in my life of all of those who have supported me through this journey.
This is it. #DisneylandHalf
On November 13, 2013, I started the HMR Diet. Walking quickly left me out of breath and running was out of the question.
On January 28th, 2014, I logged on to Facebook during my lunch break and saw on Facebook that the Disneyland Half Marathon was 90% full after only opening a couple of hours earlier.
I signed up.
I had not yet run a full mile.
On February 20th, 2014, I sent the following email to my health coach:
“I arrived early for a class and thought… Wonder if I could run a mile before class?
I did it! It was “only” at 4.0mph but I don’t care. I didn’t walk at all!!!!I am stupid excited and just had to share. Thank you for the motivation!”
HMR Decision Free Diet – Nine Month Review and Progress Pictures
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.
When Willpower Isn’t Enough
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.”
Disney World Decision Free: Vacationing on the HMR Diet
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!
A review of the HMR Diet: Six Months Decision Free and #HMRStrong
If someone had told me seven months ago that I would be eating prepackaged entress and shake packets as my sole form of food, I would have laughed you out of the room.
If someone had told me seven months ago that I would be running a sub-10:00 mile and swimming a mile, I would have looked at you like it was a pipe dream. “Someday… maybe….” But my heart would ache because I would doubt that I had the ability to ever pull it out.
If someone had told me seven months ago that I would be down almost 90 lbs after six months, I would have asked what limbs would I be losing in the process.
I was recently asked why I decided to take a drastic move in my life starting HMR and all of my physical training. Why now? What prompted this move?
If you have known me for years then you will know that I have had a series of struggles with my health. I gained a significant amount of weight right out of high school. I continued to put on weight when I started teaching and commuting 90+ minutes each way to work. I then lost some of that weight in 2006 counting points but some significant events in my life brought back the stress eating and the pounds. I attempted to learn to run in 2009 and lost a bit of weight but improper training and an injury uncovered bigger health issues. All the while I half-assed various diets in an attempt to both control my health but also my weight. Finally, I gave up on all of it and just “enjoyed life” while the pounds piled on.
This past summer we took a cross-country road trip. And roadside hikes that should have been easy were extremely difficult. We went to Hawaii and I felt limited in everything I attempted. I was constantly out of air. I got tired easily. I didn’t find physical activity pleasurable because I wasn’t fit and was carrying so much extra weight. Multiple people in my life passed away in the months leading up to my starting HMR and many were due to weight related health issues. I had trouble sleeping at night worrying that every ache and pain was a sign I was next.
A friend had recently gotten weight loss surgery and I was seriously contemplating it after hearing about her experience. However I knew I wouldn’t be able to do it until the summer at the earliest and we were just a couple months into the school year. So I went to my medical group’s Web site and looked at what programs they were offering to help. I saw orientations for HMR and thought “well it couldn’t hurt to check it out?”
At the time I was opposed to processed food. I wanted to lose weight on my own. I wanted to do it naturally. I was judgey-mcjudergerson about everything I thought HMR stood for. I thought “well even if I lose any weight I won’t learn how to keep it off and it will come right back on.” I had tried Jenny Craig and Nutrisystem so I was *obviously* an expert about meal replacement diets… Ha!
However I forced myself to enter the medical offices with an open mind. After all, I had kind of sucked at doing it on my own. Despite years of weight loss meetings and web sites and books and talks, I was at my heaviest weight ever. I ate more veggies than most people I knew but along with that ate and drank super high calorie foods and considered 20 minutes on the elliptical as an intense workout. In other words, I knew I needed help and I wasn’t afraid to ask for it.
At that orientation meeting, I began to understand that the HMR Diet would be a major overhaul to my social lifestyle. No alcohol? No outside foods? A WEEKLY meeting? I work over 80 hours some weeks… where was I going to fit all of this in?
But something inside of me said that I could do it. That my life depended on it.
So I drove straight from the orientation to speak to my doctor. She said I should try it. She had been an HMR doctor at a previous practice. She thought it would be harder than surgery but it would be good to do it, even as a precursor to surgery, to learn healthier habits. And so I went in for all the lab work.
As a high school student, I didn’t follow good study habits. However as a high school teacher I have learned a few things about setting myself up for success. And so I spent the couple of weeks between orientation and the first night of class preparing my environment, talking to those closest to me, and mentally preparing myself. Confession: I also had a number of “last meals” where I ate whatever I wanted and committed those tastes and textures to memory. I will write more about preparing to begin in a future post but the process itself really set me up for a successful journey.
I have social anxiety. I get nervous in new situations and meeting new people. But luckily I have an amazing health educator, a fabulous clinic full of super positive staff, and a class that had some really nice and positive people in it to provide a safe and supportive environment. The clinic is my safe haven. The first couple months I would show up an hour early sometimes to protect myself from wandering off to a drive-thru because I didn’t know how to spend that hour. I cannot stress how that support helped me get through some tough time. When I felt judgement from others for taking on this diet, I knew I had a judgement free zone.
Judgement is a big thing on this diet. Because you isolate yourself from outside foods, people feel like they can make all sorts of snide and snarky comments to you. I am not open about being on this diet, both because I don’t want my diet to define me, but also because I want to spare myself the nasty comments. If someone asks and seems interested, I will tell them about it. But unlike previous diets where I would declare to everyone what I was doing, I started this one quietly and have remained relatively quiet about it. However through my health classes I have learned how to empower myself and to deal with some of the comments. I know I will have more to face along the journey, but I am building a toolbox of responses.
Cost is the other big hang up for many people on this diet. Yes, the medical tests and supervision is pricey and yes the shakes and entrees cost money. The gym, training sessions, new clothes all cost money as well. You know what else costs money? All the bad food I was eating. All the medical bills I paid. All the unproductive hours where I couldn’t focus and didn’t get things done that needed to be finished. And losing my life day by day to my obesity was the most expensive part of my life. So yes I have depleted some of my savings but I also know I am saving money in the long run. I also know that the improved quality of life is worth the investment. And honestly, I just cut out a bunch of crap I had been wasting it on. Even at happy hour prices those beer and french fry orders add up!
Over the last six months I have been on the road more than half the weekends. I have attended galas and other social events. I have run multiple races. Attended family events. Tried a variety of fitness opportunities. Struggled through exhaustion and stress. Celebrated life and mourned loss. In other words, I have lived. And I have lived “in the box.”
I will be honest. It has not always been easy. And it is getting harder. Because as I see results and feel stronger, I question why I am still in the box. I miss outside food. I feel like I can take a cheat meal… But I won’t. As long as I stay in the box, I am working towards my final goal. This time is truly different and I don’t want to give myself an excuse to halt the journey before I finish it.
I am on a lifelong journey of living the best possible life I can. I believe in myself and my inner strength. And while life happens, I am building skills to pursue health and happiness in spite of life obstacles. It takes dedication and a sense of purpose. But it also takes faith in whatever diet program you choose to pursue. The HMR Diet does work, if you put in the work. I am #HMRStrong.