Traveling through life with a timer and sneakers

Posts tagged “weight loss

Creamy HMR Penne Pasta Bake

The new HMR Program Penne & Meatball entree is great on it’s own but sometimes you just want to shake things up to keep it interesting. Adding the soup and some additional spices can make for a delicious and easy pasta bake.

Creamy Penne Pasta Bake

  • HMR Penne & Meatball Entree
  • HMR Chicken Soup packet
  • Penzeys Roasted Garlic (several dashes worth – you can also use your favorite garlic powder or crushed garlic or leave this out)
  • Crushed Red Pepper (1/4 tsp optional for a nice kick)
  • 3 ounces water

Mix all ingredients together in a casserole dish until fully combined. Bake in oven at 375 degrees for 20-30 minutes until top has browned. Oven times may vary depending on how shallow or deep your baking dish is as well as your oven’s calibration.

Enjoy!

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Spicy HMR Lentil Soup

When I was in Phase One of the HMR program, I rarely ate soup. Odd because it seemed like that’s what all of my classmates were doing – turning entrees into soup. But it just didn’t appeal to me.

Since entering Phase Two, I have realized how useful broth-based soups are as high-volume, low-calorie meal options. And so I have tried to increase my soup intake.

This is a very simple but delicious Decision-Free way to use the new HMR Diet Lentil Stew. If you don’t want the spice, cut the Green Dragon Sauce.

Spicy Lentil Soup

Stir all ingredients in a saucepan and bring to a boil. Stir occasionally while heating. Once soup comes to a boil, turn off heat and enjoy while it’s still steaming!


Toffee Apple Cider – a warming HMR shake on a cold day!

The weather has turned colder in sunny California and that means more hot HMR shakes to stay warm and full during the holiday season.

This one is easy and perfect to sip from a thermos while heading out in the evening to see holiday lights.

Toffee Apple Cider

  • 1 ounce Torani Sugar-Free English Toffee syrup
  • 1 packet Alpine-Spiced Sugar-Free Apple Cider mix
  • 1 serving HMR Diet Vanilla Shake
  • 15 ounces hot water

Put everything in the blender and blend on low to help everything dissolve and come together (always be careful blending hot liquids). Pour into a large mug or thermos for a warm and filling beverage!


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


This one is short and easy but so good I had to share! And while you can grate cauliflower or run it through a food processor to get that rice texture, I recently learned you can also put raw florets in a large ziploc bag and beat it until it crumbles… excellent stress relief! (Okay so you can also buy riced cauliflower but c’mon let’s take cleavers to that vegetable and get some energy out!)

Ingredients

  • 1/2 cup diced onion (I dice an onion or two early in the week to throw into recipes)
  • 1/2 cup diced bell pepper 
  • 3 cups riced/grated cauliflower
  • Creole seasoning (to taste)
  • HMR Diet Chicken Creole entree

Heat frying pan over medium-high heat. Either spray with cooking spray or add a tablespoon of water and onion and bell pepper to sauté. Cook for one to two minutes stirring frequently and then add cauliflower and Creole seasoning.

Cook for another two to four minutes and add HMR program entree. Mix thoroughly and cook for another two to four minutes until heated through.

One gigantic serving or two smaller servings. Bulked up for just a few extra calories! Cook time varies because it depends on how soft you want your cauliflower rice. Add hot sauce if you want an extra kick!


Hitting the reset button on weight management: Week One

A few weeks ago, I wrote a post talking about gaining weight over the last 16 or so months while training for three different marathons. I kept jumping into cycles of trying to lose weight during these months, only to end up gaining, as I would find myself needing more nutrition during training, but rather than control the needed increase, I would just eat whenever I wanted. It wasn’t planned nutrition, it was just eating to eat. And this failure to plan meant the scale just kept going up.

The NYC Marathon is over. I finished and will write more about that amazing adventure later. But as I promised myself weeks ago, I hit the reset button on November 9. And I will be sharing this journey with you in an effort to hold myself publicly accountable.

One of the realizations I have had over the last 18 months is that I did not have a system in place to track my food that worked for me. There are dozens of ways of keeping a food diary and I had tried many of them – from various apps on my phone to paper logs. I loved the HMR Program application for my phone, but it became difficult to track outside foods, and so I would only track the meal replacements and fruits/veggies. Which meant lots of outside foods would creep in. With other applications that tracked calories, I would find myself looking for the lowest calorie options, and not the most nutritious or filling options. And with paper, I would forget it at home or wouldn’t take it when I went to social events because I didn’t want to draw attention to myself (and would inevitably forget to log). But I loved the paper log because it allowed me the freedom to just write everything I consumed, and not have calorie anxiety or the judgement of many of the free trackers to causing me to avoid logging.

You will find a new tab on the top of this blog that is a page with a Google document embedded in it. I have this linked on my phone, where I can have the ease of electronically logging, while having the freedom of my paper log. And I have chosen to make it public – because I think sharing food logs is helpful for accountability but also to share ideas with each other about what works and what doesn’t work.

I am taking this reset in stages, recognizing going cold turkey doesn’t always turn out well for me. So the public log is part of this first week’s steps. And I will continue to add in healthy behaviors each week and share them with you as I commit to them. Most of the nutrition based will revolve around the healthy behaviors I have learned in my time with the HMR Program, because they work.

The second goal of this first week is to work on crowding out calorically-dense foods by intentionally increasing my fruits and veggies. I am shooting for nine servings (using HMR measurements) of fruits and vegetables per day, every day this week.

I will also be adding in new physical activity programming in the coming weeks and can’t wait to tell you more about it along with the dietary changes. Step-by-step, day-by-day, week-by-week – using what I have learned along my journey to get rid of this excess weight while also recognizing and celebrating the significant weight loss I have managed to maintain. I also promise to try to post some pictures here (although you can also follow me on Instagram where I definitely love to share pictures!)

What works for you to maintain your weight loss? Do you have a secret strategy for success? And if you are struggling to lose weight, what is something that you are finding difficult? I’d love to hear from others about your successes and struggles!

 


Training to run a marathon did not make me fat

I am training for a marathon. And I am gaining weight. But marathon training didn’t cause this to happen. And I have been thinking a lot about this possible connection as I prepare to toe the start line of the New York City Marathon on November 6.

Let’s examine the facts. Which is going to involve talking about running for a bit. But if you are here for the self-discovery and discussion of weight gain, don’t worry, that will be coming in a little while.

I began training to run the Portland Marathon starting in the summer of 2015. I ended up with a DNS (did not start) after dealing with some injuries late in the summer. Rested. Recovered.

I started training for the Little Rock Marathon in October of 2015. I ended up getting different injuries but finishing the marathon. Albeit with time goals thrown out the window.

And two days after Little Rock in March of 2016, I confirmed I would be training for New York. But after not recovery properly from Little Rock, I have spent a large amount of time in physical therapy with yet another injury (shockingly these are all linked to some genetic issues, not shockingly they are all uniquely different injuries). However, I do have adjusted time goals. But ultimately I want to enjoy what I am openly acknowledging may be my last marathon, at least for a couple of years.

So essentially, for the last 17 or so months, I have been in some stage of marathon training or recovery. And while I haven’t stepped on the scale in a couple of weeks (more on that later) – I know I have gained about 20-30 pounds since May 31, 2015. But to be more specific – I gained 5-7 pounds in the summer of 2015, lost 14 pounds while I was injured and not running at all, gained 17 pounds during my training for Little Rock, struggled for awhile in recovery after (gaining another 7 pounds), and then losing 14 pounds before starting training for New York. So (and I am not the best at math), when I started training for New York, I was about 5 pounds heavier than when I started training for Portland the previous summer. But that doesn’t change the fact that the last time I stepped on the scale, I was 16 pounds heavier than I was when I started training for this marathon.

Going into marathon training, I knew many people had struggled with weight gain. From talking to my health coach, I knew this was something I would need to be mindful about. And so I went and did some research. HOLY MOLY don’t even try Googling weight gain and marathon training. SO MUCH HAS BEEN WRITTEN!

But more specifically, so much is contradictory. The FIRST article I opened (which I just found again near the top of the search page) had 6 reasons people gain weight and several of those reasons literally contradict each other! From being too strict about food to overeating to underfueling during the running to overfueling during the run; the information is endless and quite frankly overwhelming.

However, I realize after 17 months of training/recovering… that marathon training didn’t make me gain weight. I have just allowed it to serve as a mask, or as an excuse for struggles I have battled my whole life.

Marathon-training meant focusing on specific training goals with a specific training plan. A hyper-managed schedule to weave into my already full plate. But luckily, what it really just meant was rearranging my fitness schedule, because I learned after a couple of minor injuries, that I couldn’t add training on top of everything else I was doing.

So in reality, I didn’t increase my physical activity too much over the course of a week. But I did shift my mindset and I began more single-sport training. Which meant I wasn’t getting the same level of intensity 5 days a week, but was having some high intensity days and some much lower days. I have since realized that this threw my use of physical activity as a form of stress management out the window and I found food again as a form of stress relief, a habit I had mostly managed to eliminate, but did not realize had snuck back into my life until recently.

I also began to use the marathon as my excuse, or crutch, for more than just taking a rest day. And as I think about this, I realize that we all do this, even if we aren’t training for a marathon. For example, last year I struggled with stress in a new position at work, and people told me it would be understandable if I gained weight because I “had an excuse” – but while I had new challenges in my job, I also knew that it was just different struggles, and it wasn’t an excuse to eat. But I let marathon training be that excuse because I knew it had a timeframe and I could just start working on weight management after the race.

Finally, I realize now that I just didn’t have a maintainable weight of eating for weight management in place prior to starting marathon training. And long runs on Sunday took the place of meal preparation and planning. And the socialization events associated with training took away the desire to do the meal prep and planning. And because I was now constantly thinking about running, about injury prevention, about travel planning, about being stressed because I couldn’t go work out that afternoon because I had a long run in the morning, and at that point something just had to give.

For those of you who have followed my health and fitness story for awhile, you will realize I have struggled with this balance before. And I know this about myself. But I let the marathon mask this, and managed to put myself on the back burner at the same time I was supposedly focusing on myself.

I have some plans in mind that I look forward to sharing soon about how I will be working to lose this weight while finding a way to better manage it long term. I know I will always struggle with my weight. I will continue to gain and to lose (hopefully with a lot less gaining in the future). I will continue to have to confront myself and figure out the trigger of the moment and will have to reframe.

Right now, I will continue to make healthier choices. I am not going to focus on losing weight until after the marathon because that’s a week and a half away and I am not going to add the additional stress to myself right now because I would be setting myself up for failure. But you should expect there will be a number of blogs in the coming weeks both about the marathon, but also confronting the scale, and starting the process to lose the weight I have gained. I look forward to sharing more, but for now I am off to my weekly physical therapy appointment!

 


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!