Down Another 5.2 lbs!

Thursday's weigh-in was much more positive than last week's!  I was down another 5.2 pounds in the week, for a total of 9.9 lbs in 17 days.  Nothing succeeds like success!  It sure helps to see the scale moving in the right direction!

I am starting Day #20 and have been religiously journaling my number of shakes/oatmeal packets and entrees consumed, as well as physical activity (PA) calories burned.  I am staying "in the box" daily, meaning NO cheating by eating foods outside of the program.  That is really important during Phase I, even during the holidays.  There is a zero tolerance for cheating.  If you want the program to work, you will live by the rules.  It really is that simple.

Weekly Meeting: During Thursday's clinic visit, the nurse took labs and blood pressure readings.  (Mine was 110/70 sitting and 108/84 standing; so much better than my pre-atenolol BP.)  The interactive meeting portion was fairly short as participants did not have a whole lot to process.  I glanced at the wipe board in the front of the room, where everyone had entered their statistics, and noticed the weight losses for the week, which was anywhere over one pound, to over 5 pounds; total weight losses ranged from about 10 to over 70 pounds.  Nobody at the meeting was maintaining or gaining.  Everyone was finding success on this program.  That alone was encouraging!  We sampled a thick chocolate peanut butter shake, which was quite tasty.

Phase II:  At Thursday's meeting, we also watched a short video about clients who were in Phase II of the program.  One woman from the dvd was participating in the diet for the second time, as she decided not to enter into Phase II the first time through.  She felt by that time she had lost the weight she wanted and could do this on her own.  She lost about 40 lbs during Phase I but gained about 20 back after she quit.  Those that agreed to enter the gradual step-down of Phase II were much more successful.  In fact, our educator advised, "research shows that if you don't gain for at least 2 months after Phase I ends", you are much less likely to gain a substantial portion of the weight back.  Phase II was considered to be even more important than Phase I.  It's not to say that losing the substantial portion of weight in Phase I isn't important.  However, gradually adding in regular, healthy foods over the course of the next year, along with utilizing meal replacements really served to help anchor in the habits necessary to maintain long-term behavioral and lifestyle changes.    

I have enjoyed a few more recipes this week:

Last night I tried the Pistachio Mousse!  That was a refreshing dessert!

The night before, I added some Bourbon Vanilla extract, along with cinnamon, nutmeg, and pumpkin spice for a thick holiday shake.  This one was also very tasty!  Although one of the benefits of the HMR's Decision Free Diet Program is that you don't have to think much about the menu choices, preparation, or options during the first phase.  At the same time, it leaves room for being creative with the shakes and entrees if you so choose.

Recap on the HMR Program: The HMR Program offers several options for people.  There are the Clinic Programs, for people who live nearby one of the hospitals or clinics that offer this program.  Through the clinic programs, the programs offered are the Decision Free option, such as what I am participating in.  This option is for people who are trying to lose a significant amount of weight.  The average weight loss on this program is about 50-60 pounds, but many people lose over 100 pounds.  If you choose this option, you must be near one of the participating medical hospitals or clinics, as weekly monitoring is required.  The HMR Healthy Solutions Diet is another option for people who want to lose a significant amount of weight without the need for medical supervision.  (Medical monitoring may still be required for people with serious medical conditions or for those taking medications for diabetes.)  This program is fairly similar with the exception of adding fruits and vegetables during Phase I.  Participants of this program lose an average of 35-40 pounds.       

If you do not live anywhere near one of the participating clinics but still want to participate in an HMR weight loss program, don't fret!  HMR offers an At Home program.  The diet kit and food get delivered to your door, every other week.  I am not sure what the statistics of weight loss are for the At Home program.  However, I do know that no matter what program people choose (HMR Clinic Program, At Home Program, Weight Watchers, etc.), if you are so motivated, you CAN and WILL lose weight!  I highly encourage anyone who participates in the At Home program to take advantage of the supports and behavioral components.

That is about all I have for now, as I have to move on with my day's agenda.  In a future blog, I will discuss some of the research out there about the importance of social and behavioral supports.    

Enjoy your Saturday! 

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Day 14: Not So Deprived,...

Nothing says "diet" like Cheesecake Mousse (lol)!  

I found this one in the HMR Recipe book.  The ingredients call for one packet of HMR 800 Vanilla protein shake mix, 6-8 oz water, 8 ice cubes, and 6 tsp of sugar-free cheesecake pudding mix.  I don't have a food processor so I chopped up the ice as much as I could in the blender with a little water.  Then I added the rest of the ingredients.  This was a bit of a decadent treat as far as diet food is concerned.  

Yesterday evening I tried a new entree I hadn't tasted yet,...

Pasta Fagioli!  At only 210 calories, this "traditional hearty mix of penne pasta, beans, carrots, and tomatoes in a savory brown sauce" made a delicious dinner with just the right mix of textures and flavors!

So I am feeling less in a funk than I was a couple of days ago.  I allowed myself to eat more when I was hungry and reached out for support when feeling like I wanted to throw in the towel.  Today I am once again feeling pretty positive about this program, and about making healthy choices for myself.

I wanted to share a few inspirational videos from YouTube re: testimonials:

Karen Johnson, a nurse at Bellin Hospital (WI), lost 73 lbs and cut her cholesterol numbers in about half! 

She no longer takes cholesterol medicines.  Her advice to others: "You have to take care of yourself.  Put yourself forward and in the front.  The more you're able to take care of yourself, the more everything else falls into place." 

Nat, age 42 years, had a heart attack at 38 years of age.  He lost a total of 70 lbs on the HMR program over the course of 4 months, and successfully avoided weight loss surgery.



Michelle also lost 73 pounds:


Teenager, Kyle, lost over 80 pounds:


Finally, Tim lost 186 pounds in 14 months.  He is no longer borderline diabetic and no longer has to use his sleep apnea machine:


I hope these videos are inspirational for anyone considering the program.  (They inspired me!)  Well, I am off to have some lunch and then get some physical activity points in.  It looks like a beautiful 70 degree day in the Central Valley area and I am going to take advantage of this weather!

Have a peaceful Sunday! 
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Day 12: Weigh-In & Research

According to yesterday's weigh-in, I lost another 1.8 lbs, for a grand 11 day weight loss total of 4.7 lbs.  So I should, by all accounts, be happy that the scale is moving in the right direction.  However, I find that I am in a Day-Twelve Funk.  I know that I need to look at the results on a larger scale than a week-by-week numbers game, especially knowing that there will be natural times during the month when the weight will not come off as fast, and in fact may plateau or even show a gain.  This is a normal part of the process.  Even so, I find myself thinking "I should be losing more than 1.8 lbs in a week on this plan.  I could lose that amount on my own".  I am just not as jazzed today about the program as I was days ago.  Ironically, my friend who is also doing this plan went through something very similar on day twelve.  It is really a gift to have a friend going through the same program.  She can relate to what I am going through and has been a good support.  We support each other.  My friend had the courage to reach out and seek support when she went through a rough day.  That gave me permission to do the same.  The benefits of the buddy-system should not be underestimated!           

So this is my plan of action: I need to eat more if I feel hungry.  I encounter a real fear of doing so.  At the same time, if I don't, my body's metabolism might start to slow down and my behavior of restricting will actually work against me.  I have plenty of options.  I just need to follow through on the behavior. 

(Plenty of options.)

Yesterday's meeting went well.  The homework is as follows: 1.) Sample an HMR chicken soup mixed with an entree on my most challenging day.  I wrote in my food journal that I will do this on Sunday.  The nutritionist passed out samples of one of the entrees (Chicken Creole, I believe) blended with the chicken soup mix and served as a hearty soup.  It really was rich and filling - quite good.  I might try that on Sunday.

Every week the group leader discusses some related research.  For example, last night we discussed a brief overview of a study published in the American Journal of Clinical Nutrition (1999) in which 24 women, between the ages of 20-45, ate breakfast, lunch, and dinner in a laboratory one day per week for a month.  The gist of the results: Those that ate soup before lunch consumed less calories overall.  I looked up the actual journal article online to review the methodology, results, and discussion sections.  Participants were divided into 4 different groups: A control group that did not eat a snack before lunch, and 3 other groups that ate  "pre-load" snacks of the same calorie content before lunch.

• Control Group: No snack pre-load
• Snack Group 1: Chicken Rice Casserole
• Snack Group 2: Chicken Rice Casserole and a glass of water
• Snack Group 3: Chicken Rice Casserole made as a soup

As expected, individuals in the control group ate more at lunch than those in any of the three snack groups.  What was a bit more surprising was that those individuals who ate the chicken rice casserole made into a soup ate 446 fewer calories at lunch, on average, than did their peers in the other two snack groups. Subjects did not compensate at dinner for this reduction in lunch intake.  While the sample size was low, the results were still interesting and notable.

The authors concluded that "consuming foods with a high water content more effectively reduced subsequent energy intake than did drinking water with food".  The authors discussed how food mixed with water appears to increase the level of satiety as opposed to water served with the food (but not as part of the food).  They suggest that it is possible that the water added to the food changes the weight & volume of the food, and therefore the dispersion of nutrient content; this might somehow activate mechanisms involved in hunger.  Water alone may tend to activate thirst mechanisms.  The full research article, titled "Water incorporated into a food but not served with a food decreases energy intake in lean women" can be located here. 

The second homework assignment was to "sample 2 bouts of physical activity (PA) for at least 10 minutes each" in one day.  Those people who are already getting in 2 different types of activity per day were asked to either add to the time, or add a 3rd activity.

Well, I'm starting to feel my groove coming back.  I have to run as a friend is going to stop by and bring my bicycle to the shop to be repaired.  Looking forward to getting back on the bike trails!

Keep the momentum and have a healthy, happy Friday!  


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Week 2 Continued: Most Effective Interventions,...

 I always love the dramatic sunsets that liven up my drive home from work!

Days 2 & 3 of week two have been uneventful.  I am starting to feel like the HMR program is just part of my usual routine already.  I am building confidence that I can incorporate phase I of this program into my life for 14 (now 13) weeks.  But I do maintain a dose of skepticism: Will I feel the same way at week 4?  Week 8?  Week 10?

Tomorrow evening is my second official meeting at the clinic.  I am actually looking forward to the weekly meeting, nurse consult, and weigh in, believe it or not.  I am not yet used to the Monday morning call in, which is required before 10:30am.  I had early morning meetings and forgot to fit it in, so I ended up checking in late via phone and email that day.  Aside from the nutritional component, this program utilizes a comprehensive behavioral approach to weight loss.  In fact, it incorporates the 2012 recommendations of the U.S. Preventative Services Task Force (USPSTF) for the effective treatment of obesity: 

"The USPSTF found that the most effective interventions were comprehensive and were of high intensity (12 to 26 sessions in a year). Although the USPSTF could not determine the effectiveness of other specific intervention components, most of the higher-intensity behavioral interventions included multiple behavioral management activities, such as group sessions, individual sessions, setting weight-loss goals, improving diet or nutrition, physical activity sessions, addressing barriers to change, active use of self-monitoring, and strategizing how to maintain lifestyle changes.Weight-loss outcomes improved when interventions involved more sessions (12 to 26 sessions in the first year)." (Retrieved October 17, 2012 from http://www.uspreventiveservicestaskforce.org/uspstf11/obeseadult/obesers.htm.)

As much as I may not want to go meetings on a regular basis or pick up that phone on Monday to check in, I know, as a psychologist, that I, too, need to give in and comply with treatment if I want this intervention to be successful.  I am very motivated to do so right now.

 Well, it's late and appears to be "tuck time", according to my crew.  Time to call it a day.

May you have a restful sleep and a morning full of pep!     

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Week 2, Day 1,...

I love to see measures of progress!  Almost 5 pounds (4.8#) are gone within the first week, according to my home scale.  Usually without fail, week one of any dietary program brings about the best results on the scale. Some participants of the local HMR program proclaimed that they found week 1 to be the most challenging.  If that statement rings true for me, then it should be smooth sailing from here on out!  (Although I am realistic.  I anticipate my attitude may change in a few weeks once I have had the same entrees week after week.  We shall see!) 

I wanted to share a few more photos of some of the HMR foods options:

 Bean & Beef Enchiladas (above) were tasty!  I also tried my hand at making an eggnog shake in the blender.  The recipe was modified from an HMR recipe book.   

Ingredients: 

• One packet of HMR 800 Vanilla shake powder  
• 6-8 oz water
• Ice-cubes 
• About 1/4 tsp of vanilla extract
• 1/4 tsp of rum extract
• 1/4 tsp nutmeg. 

This one surprised me!  The eggnog flavor came through and there was no bitter after taste.  If you love eggnog, I highly recommend this recipe!  I will definitely make this one again. 

Today I had to navigate the diet around another work-related social lunch function (bridal shower complete with chocolate strawberry cake!) at a local Mexican restaurant.  The waitress was very understanding and served me a complimentary bowl of water for my oatmeal packet.  I was chided by my colleagues about being on a program so strict that it only allowed for me to have a hot bowl of water for lunch.  "That may be true", I replied, "but the waitress gave me an extra large portion,..."  Being the gracious diet diva that I am, I insisted that there was plenty to go around and offered to share.  (Surprisingly, nobody chose to partake.)  So then I was stuck with an extra large bowl of water (at least a cup's worth).  I did not want to trouble the waitress again, as she was flitting from table to table, trying to keep up.  I didn't want to completely drown my oatmeal, however, so I poured some into my cup to dilute my coffee.  Then I proceeded to mix up a soupy version of oatmeal.  Ah, well.  Yes, it was worse that the consistency pictured on the "Day 5: Spicing it Up" blog.  But it worked.  It got me through lunchtime without feeling too deprived.  And yes, I did not cheat, not even for an "itsy bitsy" piece of cake!  And I was able to enjoy the shower, which was fun.  The bride-to-be appeared happily surprised, by the way!    
 
That's about all this blogger has for tonight.  Time to turn in.  Just remember, whatever program you are working, you can do this!  In the words of Tim Gunn, "Make it work!" 

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Week 1 Reflection:

Today marks the end of my first week on the HMR diet program.  And so far, I am still optimistic and feeling good about it.  Yes, I miss my salads, pizza, spaghetti, beer & wine, but have been having no major cravings.  I am not sitting here thinking, "I absolutely have to have _____".  I am surprised at how relatively in control of my cravings I feel, at least for now.  I feel satisfied and satiated most of the time.  A big key for me was not to let too much time elapse in between my meals.  Even if I don't feel hungry, I need to eat something every few hours.     

I have been enjoying new recipes with the HMR shakes.  My one criticism about the diet is the reliance on the use of artificial sweeteners.  I avoided them before and now find I rely on them to liven things up a bit.  But on the other hand, this is a temporary diet.  I figure the benefits of losing weight outweigh the risks associated with using artificial sweeteners. 

One of the shakes I made yesterday included coconut syrup (Hi Babs!), banana extract, chocolate and chocolate macadamia nut syrups, and rum extract.  It turned out okay.  I think I liked it better when I added just the coconut alone, however.  Again, I can taste a bit of an aftertaste with the artificial sweeteners (but a little is okay).  In fact, now that I am using up the last of my coffee sweetener, I think I am going to switch back to 1% milk to lighten the coffee.    

 

The entrees remain satisfying.  This one was the turkey chili with beans.  As you can tell, a lot of the entrees are tomato-based, which is right up my alley.  There are some that are not, but I tend to gravitate toward those with tomato sauces.  This might get a little old for people who do not care for the red sauces.  There are a few other entrees, such as BBQ chicken, beef stew, etc., that are the exception. 

My goal is to make it through the entire 14 weeks and on to the maintenance plan.  But even if I lose just 10 pounds on this program and keep it off, I will consider it a success.  I keep hearing and reading about the benefits of losing and keeping off an amount as seemingly insignificant as ten pounds, (if you are currently at least ten pounds overweight, that is).  Dr. Oz published an article on the Ten Reasons to Lose Just 10.  The top ten list reads as follows:

1. A Lower Cholesterol Level
2. Lower Blood Pressure
3. Reduced Risk for Heart Attacks
4. Reduced Risk for Dementia
5. Reduced Risk for Sleep Apnea
6. Reduced Joint Pain
7. Reduced Risk for Cancer
8. Reduced Risk for Diabetes
9. Improved Sex Life
10. Taking Less Medications

 (Retrieved October 14, 2012 from http://www.doctoroz.com/videos/10-reasons-lose-just-10.)

And let's face it, losing weight (when you are already overweight), just feels good.  I appreciate it when I can walk up a flight of stairs and not get winded.  I like it when I am able to fit better into my clothes!  It's aesthetically more pleasing to walk around in a body that is healthy and fit!  So I am looking forward to getting closer to my goals for many reasons!

The Dr. Oz website also commented on the bonus of feeling better by way of your kidneys & liver: 

"Your omentum is the pouch that contains your belly fat. The extra weight you are carrying on your omentum begins to squeeze your kidneys. Your blood pressure raises and your liver fattens; the accumulation of this fat characterizes nonalcoholic fatty liver disease. This added weight leaves your liver unable to process toxins. Over time, your liver hardens, and scar tissue begins to build up to replace liver cells. This scarring is called cirrhosis, which leaves you feeling tired and groggy.  Weight loss will allow your liver to recover. As it repairs itself, it decreases the toxins in your body. You’ll see changes in how you feel and behave." (Retrieved October 14, 2012 from http://www.doctoroz.com/videos/10-reasons-lose-just-10?page=3#copy).

There are so many benefits associated with getting to a healthier weight!  What are your top ten reasons?

Well it's time for me to get into my afternoon routine.  I hope to get to the gym today and get some work done on the computer.  Keep working toward your goals!  You are worth it! 

Have a healthy, happy Sunday!

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Day 5: Spicing it Up!

I am enjoying Day 5!  (But of course I am; it is my day off!)  

Breakfast consisted of oatmeal and coffee,... 

I made a stop to my office to get some paperwork done and headed out to shop for spices and flavorings! Following a lead from friends on the HMR plan, I first headed to Smart & Final (Grocery Store).  I was told they have a wide selection of sugar free Torani syrups (typically used to flavor coffee).  If you purchase 6 or more 750ml bottles, the price is $3.75 each.  That lead paid off!  They had quite the selection!

This will certainly spice up my vanilla shakes!  I think my brother, Dan, first introduced me to Torani years ago.  I didn't realize they had such a wide selection of sugar-free options!  

I stocked up on a variety of flavors: Chocolate, Chocolate Macadamia Nut, Classic Caramel, Coconut, Coffee, Peppermint, Raspberry, Strawberry, & White Chocolate!  I also purchased a variety of spices, tea, extracts, and sugar-free gum.  I am ready to start creating some new HMR-friendly concoctions!  This makes the whole dieting thing kind of fun!  In fact, when I came home, I made a pumpkin shake with water, HMR vanilla shake powder, pumpkin spice, and ice-cubes blended.  Then I added a touch of nutmeg.  ("Mmmm, nutmeg.")

I tried a new entree for lunch: Beef Stroganoff with Noodles. My friend wasn't fond of this one, but liked it.  The portion was not huge.  On the other hand, I ate lunch late (3pm) and so it didn't help that I was hungry.  

  This evening I practiced violin and then watched a movie with some friends,...

   ...brought my HMR-friendly foods & had a really nice time.  (I still want to believe that Thelma & Louise made it!)

Reflecting on yesterday's meeting, one lesson stressed was not to get too hungry.  If you are hungry, eat!  Eat the HMR foods, of course, but eat!  It is easy to believe that if we eat less than the minimum amounts required that we will lose weight faster.  That is not the case.  As counter-intuitive as it feels, we need to eat more at times, not restrict too much, and not allow ourselves to become too hungry, or the body's metabolism will slow down.  We also begin to lose the ability to act rationally in terms of making healthy eating choices when we allow ourselves to become too hungry.  The focus should be on eating more of the lower calorie, healthier choices.

Well, that is about all I have time for this evening.

Make the most of your day, spice it up from time to time, & savor the good!          

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HMR Day 4: Weigh-In

I started the day out by oversleeping!  We experienced rare thunderstorms last night.  It sure sounded nice!  Reminded me of home.  I enjoy listening to a good storm when I am home & tucked into bed.  So it felt like a lazy, rainy sluggish morning until I realized I must have turned the clocks off instead of hitting the snooze!  I made a quick rush to the shower, downed a vanilla, cinnamon & nutmeg shake & vitamin, grabbed my coffee to go and was on my way to work!

Not too much to report during the day.  The meals seem very satisfying.  I am not experiencing much hunger at all.  I forgot to mention yesterday that I noticed I had to reprogram the instinct to stop at the fruit stands on the way home from work.  I also had reprogram the automatic thoughts of "I am going to swing by the grocery store on the way home and pick something up".  I have to plan my meals now instead of shopping for what I want in the moment.  The plus side to this program is I don't have to think too much about the planning or cooking in the beginning.  I just grab the boxed entrees, oatmeal packs, shake packs, and go!  Without that convenience with my crazy schedule, I don't think I would have the time, energy, or patience to do what I need to do to be as successful at weight loss right now.

So tonight (Thursday nights) is medical check-in, weigh-in, and meeting night.  That went well!  I received the results of my lab work.  All in all, it looks really good!  Some highlights: 

Name:	Result:	Reference Range:
Lipid Panel: Cholesterol	154	150-200
Lipid Panel: Triglycerides	52	35-135
Lipid Panel: HDL (“Good” Cholesterol)	97 (High) High HDL is associated with lowered risk of heart attack and stroke.	35-55
Lipid Panel: LDL (“Bad” Cholesterol)	47 (Low)    We want this number to be low.	90-205
Iron	47 (Slightly on the low side.)	49-151
CBC: White blood count	6.1	4.1-10.9
CBC: Red Blood Count	4.7	4.0-5.2
CBC: Hemoglobin	14.3	12.5-15.0
CBC: Hematocrit	41.6	36-46
Sodium	140	138-145
Potassium	4.8	3.5-5.1
Chloride	106	98-107
CO2	29	23-29
Liver Panel: AST	37 (Slightly elevated)	10-30
Liver Panel: ALT	34	10-36
Liver Panel: Bilirubin	0.4	0.2-1.0
Liver Panel: ALP (Alk Phos)	84	32-104

Even though my iron levels are on the lower side, I am not anemic.  People with liver disease have a tendency to accumulate excessive iron in the liver and are often advised to avoid iron in supplements.  Studies suggest that high iron accumulation in the liver can be predictive of failure to respond to treatment in Hep C patients (Riley III, M.D., (2001) Preventative Strategies in Chronic Liver Disease: Part I. American Family Physician.).  I was concerned about the vitamin supplements in the HMR program that contain a small amount of iron.  However, with a lower iron count pre-diet, it doesn't appear that it should be a problem.  Although my AST is slightly elevated, my primary doctor still considers this in the "normal" range, all things considered.  My AST and ALT have improved!  That was great news!  At least now I know what my numbers are pre-diet.  It doesn't look like much needs to be changed, in regards to the blood work results.  I feel pretty optimistic about the numbers!

My blood pressure also has improved!  116/72 sitting and 106/80 standing.  (Much better than the 160/90 in September.)  Pre-diet weight at the clinic was 213.9.  Weight after 3.5 days on the diet: 211!  That's a loss of 2.9 lbs!  Yay!  (Thankfully I am still 34.2 lbs down from my highest weight of 245.2 in August 2010.)

The meeting went well.  It was held classroom style.  There were people there who are newer to the diet, some who have been on for a while, and several who are transitioning to the maintenance phase.  And I also noticed there were men and women of all shapes, sizes, and backgrounds.  One person told me that she thought week one was the most difficult, but after that, she became accustom to the lifestyle change.  The others who I spoke with briefly seemed to be really happy with the plan.  It is not that difficult to follow and maintain.  Everyone recorded their weekly summaries on the wipe board in the front of the room.  (How many meal replacements consumed; How much physical activity calories; Did you meet minimum daily food prescription intake?; Were you "In the Box", meaning, did you eat only the HMR allowable food items?, etc.)  We discussed various topics and the group gave input to a couple people who shared their weekly food plan.  It was a very supportive environment.  Then, of course, we picked up our food orders for the next week and were on our merry way.  One other benefit I have taken note of: I am spending a LOT less on grocery and restaurant bills than I did off of the diet!  I anticipate this trend will remain in effect throughout the course of the first 10-14 weeks.    

Tonight's entree selection was the Cheese & Basil Ravioli with Tomato Sauce:

Not bad!  I'm not finding much food that I don't like on this diet.  My favorites are still the lasagne and the mushroom risotto, so I ordered more of those this time.  The evening shake was a new recipe: Hot vanilla shake mixed with cocoa powder and HMR peanut powder.  That was a soothing nighttime beverage. 

I am happy my friend introduced me to this program.  It really helps to have support!  Yes, I know it's early on, but I am still very optimistic.  I found out there is a clinic back in the Fox Cities, (Wisconsin), which will be useful for when I travel back home to see family.  That was good news!  The HMR program requires a weekly medical check-in and attendance at the support meeting, so I wouldn't be able to maintain the diet and travel for extended periods of time otherwise.  (The program does have some strict guidelines, including no extended travel during the first phase of the plan.)  Hopefully the clinic I attend now will approve that option.   

Well, that is all for now.  It is time to relax before turning in for the evening.  Luckily my alarm clock does not have to be set as early tomorrow morning. 

Have healthy, happy dreams! 
  
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Day Three!

One thing I am trying to do during this first week is just to pay attention and be in the moment; notice how I think, react, and feel to this program.  Mentally, it feels good to be making a positive decision for myself in regards to my dietary habits.  There have been times where I have felt hungry.  Today, for example, around 3:30pm, I battled work stress and physical hunger.  It had been several hours since my Mushroom Risotto lunch and vanilla shake.  I tried one of the Benefit Honey Graham Bars.  That was enough to hold me over until my 7:15pm dinner.  

Tonight's entree was Steak Strips with Red Potatoes and Sauce.  It was not bad.  I'm still partial to the risotto and lasagne.  However, this was a nice change of pace.  It helps to plate the entrees.  They appear more appetizing.  The photo may not make it look so.  You'll have to trust me on this one.  Or decide for yourself.  Would you rather eat the meal below or the one above?

So the result of day three: Success!  I am glad I chose this program.  It is not an easy choice, but it is the right choice for me right now.  I have heard a few negative comments about this type of program from a few people who have never tried it or have not done their research.  It never fails that there will always be people who try to inject their pessimism and negativity.  That's too bad.  I will let their negative comments roll right off of me.  I don't mind the teasing from my close friends, though.  I appreciate their wit and lightheartedness about the situation.  Diets are tough, and it is good to keep a sense of humor!   

Cartoons retrieved from http://www.glennys.com/wp/category/daily-cartoon.

 
Have a restful night!
    

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Day Two HMR:

TODAY was a better day!  My headache was gone and I felt rested!  I had some minor cramping of the lower abdomen in the morning, but luckily that did not last long.  Overall, I felt really good!       

The HMR PLAN:
The HMR Meal Replacement Prescription is as follows: Consume a minimum of 4 items from the "shake" category.  This includes any of the flavored HMR shakes, the HMR chicken soup, or the multi-grain oatmeal.  In addition, a minimum of  2 entrees must be consumed, along with 2 HMR multivitamins and 8-10 glasses per day of water or other non-caloric fluids.

HOMEWORK ITEM #1:
My homework this week was twofold: First, I was asked to consume 2 shakes at one sitting on any given night.  This was an experiment, I was told, to get an idea of how full the shakes can make you feel, and to consider using the shakes as a defense against giving into temptation.  Before going to an outing where the food options could be overwhelming, for example, it is possible to ward off the hunger-triggered binge by getting used to feeling satiated prior to the event.  It does help.  I liken it to going to the grocery store on an empty stomach; be prepared to do a lot more damage to the pocket book than you would if you go when you are not hungry.

RESULTS:
I made a shake this evening with two powdered vanilla shake packs, ice-cubes, water, cocoa, mint extract, and some instant coffee.  It was really filling and lasted longer.  A couple hours later I was hungry again.  However, I am drinking some tea and the hunger is starting to pass.  It's 11:48pm and I don't want to eat another entree, even though that is encouraged if hungry.  Morning will come quick enough.    

HOMEWORK ITEM #2:
Get in at least 10 minutes extra of physical activity per day (above and beyond what I normally get in).  Tonight I got home from work and it was late.  I wanted to go for a walk but decided, instead of going out in the dark alone, I would pick up the violin.  It may not be the same as aerobic activity, but it is a workout, especially for the arms.  I am looking forward to playing at a friend's wedding in November so figured this was a more appropriate activity.

RESULTS: 
I practiced violin for over an hour.  According to my-calorie-counter.com a person who weighs 213 lbs will burn approximately 242 calories per hour playing the violin! (A person weighing 150 lbs would burn about 170 calories.)  That was more than I anticipated.  I guess it really is a workout!  

EATING OUT:
Today at lunch I had a business meeting to attend at a local restaurant.  I had some pre-meeting anxiety, wondering how I was going to navigate that situation knowing I couldn't order any food off of the menu.  However, I sent an email to my colleagues suggesting they pick the place to meet as I was on a medically-supervised diet; as long as there were tea or coffee options, I would be happy.  Luckily, I was not given too much grief.  They inquired, of course, about the diet, but were supportive.  In fact, my favorite waitress at my favorite Japanese restaurant even comped my hot tea!  That was nice!  I asked for an additional cup of hot water, brought a disposable bowl, and made my own oatmeal at the table.  It wasn't as awkward as I thought it might be.  I really appreciate that I can still go out to eat with friends and colleagues.       

DINING IN:

Tonight's dinner entree was Chicken Creole.  Again, I was pleased with the entree.  The portion size wasn't huge, but it was just enough.  It was flavorful and just enough spice for me; it wasn't overpowering.

REACTIONS FROM OTHERS: 
It was interesting that on the first day of my diet, I already came in contact with someone who was willing to encourage me to cheat.  "You can cheat just a little.  It doesn't hurt to have,..."  She meant well, perhaps, but on this plan, it was made very clear that NO CHEATING is allowed!  I like the emphasis on no cheating.  I need to make this work without giving in to other temptations.  I have everything I need in this program.  If I get hungry, I can eat more of the allowable food items.  I don't need to cheat.  I don't need to take on a saboteur's negative attitudes.  When I think about it, this program really is simple and cuts out a lot of the guess work.  I can do this!

As for reactions from most others, well,... most don't really get all worked up about it.  Kind of like my felines,... Unless it involves them directly, they could care less, lol.  (Wait until they find out they are going on a diet next!)  

That's all I have for now.  Time to catch some shuteye.

Ciao for Now! 

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Click on the "Join This Site" link on the right hand side of your screen.
Click HERE for additional Weight/Nutrition/Health resources.
Click HERE for Hep C resources.