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Category Archives: HMR

Something smells fishy here

06 Jan

Usually the above idiom has a negative connotation. This is not the case here. I am referring to the introduction of lean proteins in my new eating lifestyle. The past couple of weeks I have been transitioning into Phase 2 of the weight management program I’ve been involved with since October of 2011. During this transitional period I get to reacquaint myself with lean proteins that are outside of the HMR shakes and entrees I’ve been consuming since that autumn date. HMR does not currently produce an entree with any form of fish in it. I have heard that it is to hard to process a fish entree with any kind of shelf life. So, I have missed seafood and fresh water fish for several months.

The first week of Phase 2 I was able to eat a serving of lean white turkey breast along with my family for Christmas Eve dinner. The following week we could have two servings of lean protein. I found some white fish called Swai at the grocery store. I hadn’t heard of it before. I lightly breaded it,  added some spice, Parmesan cheese and baked up a couple of pieces for my bride and I. It was delicious, and so great to once again savor the taste of good fish. For my other weekly allowable serving I had a meal laced with a can of albacore tuna. Yummy!

This week I can have three servings of lean protein. Woo Hoo! I have found a recipe for smoked Tilapia that looks very good. It takes about 1.5 to 2 hours to smoke. I miss using my smoker and the delectable products it produces. (sniff..sniff) So, while it is still fairly warm in Nebraska, I am going to fire up the smoker for some fish. It should be great. For the rest of the week I am not sure what else to have, but I have so many resources at my disposal. One of them is you, the reader? Any ideas?

Weight loss wise, I am once again back on track. At my last weigh-in this past Wednesday I was down 6.2 lbs for the week. That figure puts down what I had gained over the Christmas break plus another couple of lbs lost.  I have adopted those Sprint 8’s and do those on every other cardio exercise day. I am finally feeling stronger in my weight lifting, thanks to my additional protein intake. Sore muscle means muscle growth.

As always,

Soli Deo Gloria!

Update: The smoked Tilapia was excellent. See FB posting with comments link below.

Smoked Tilapia

 
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Posted by on January 6, 2012 in exercise, fish, fitness, glory to God, God, HMR, lean protein

 

Praying for Renewed Strength

26 Dec

True story. I blew it on Christmas Eve. It was a disaster. I knew I shouldn’t have made my famous peanut butter fudge. The sampling of it was all it took to get me “out of the box” (HMR weight management term). We had all of our adult children over for Christmas Eve, and quite a few delicious foods were being served. It was pretty overwhelming. I gave into the temptation to eat outside of the newly created diet box for the first time in over 13 weeks. Looking back this morning I have figured out what went wrong. We were so busy preparing for the arrival of everyone that I didn’t consider to plan for my meals so by the time the foods were being prepared I was pretty hungry, and gave into eating naughty things. Next time, Lord willing, I plan on being prepared.

My bride had to work on Christmas day so it was a little easier to eat the foods I should be eating. Today I have been praying for renewed strength and self-control, and the Lord has been faithful. I have the day off and got on the treadmill for 35 minutes first thing this morning. After a hot cereal with banana and some cleaning, I made a double protein shake with PB2 and took it and a bottle of water up to the exercise room and worked out my shoulders and triceps for another 30 minutes. I am feeling re-vitalized and strengthened. The Lord is good. Always!

Soli Deo Gloria!!

 
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Posted by on December 26, 2011 in exercise, God's faithfulness, HMR, meal planning, out of the box, Prayer

 

The Blood Tells It All

21 Dec

My lab work is in! Before I give the details let me, tell about my blood draw experiences. The first blood draw as part of my weight management program for me was about 3 months ago. The nurse had a difficult time finding a good vein and had to stick me a couple of times before the blood would flow into her vial. When she went to draw my blood a few days ago she had no difficulty finding a good vein to stick. She said this was due to my weight loss and my healthy water consumption. Just another benefit of getting healthier. Now for the lab results.

Lab results from program start on 9/21/2011:

Test Value Units Ref. Range
Cholesterol  215 mg/dL 120-200
Triglyceride I  251 mg/dL <=149
HDL I   49 mg/dL 40-60
VLDL Calc   50 mg/dL <=30
LDL Calc I  116 mg/dL <=99
Chol/HDL Ratio I      4.4 Ratio <=5.0
LDL/HDL Ratio I      2.4 Ratio <=3.6
Non-HDL Chol. I  166 mg/dL

Lab results at end of Phase I on 12.14.2011:

Test Value Units Ref. Range
Cholesterol 122 mg/dL 120-200
Triglyceride I   81 mg/dL <=149
HDL I   55 mg/dL 40-60
VLDL Calc   16 mg/dL <=30
LDL Calc I   51 mg/dL <=99
Chol/HDL Ratio I     2.2 Ratio <=5.0
LDL/HDL Ratio I       .9 Ratio <=3.6
Non-HDL Chol. I   67 mg/dL

LDL/HDL Ratio legend for risk of developing coronary heart disease for Men:

Up to 1.0 Low Risk
1.1 to 3.6 Average Risk
3.7 to 6.3 Above Avg Risk
6.4 to 8.0 High Risk

Last night I weighed in at 248.7 lbs. which is down 3.9 lbs. from the previous week, and means a total loss from beginning of 46 lbs. I had set a personal goal to break the 250 lb. barrier before Christmas. Goal achieved!!

All to the glory of God!

Soli Deo Gloria!!

 
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Posted by on December 21, 2011 in blood cholesterol, exercise, fitness, HMR, Phase 1, Phase 2, weight loss

 

Moving on to Phase 2

16 Dec

I have been a bit lax in my weight management updates lately. So in order to remedy that I am going to write about my end to Phase 1 of the program and what I might expect in Phase 2, which begins in less than two weeks.

This past Wednesday I did the follow up nurse visit for the weight management program I have been on for the past 12 weeks. The results of this visit are very encouraging for a loser like me. Here is the list:

I have lost 43 lbs.
I have lost a total of 8 inches around my trunk.
I have lost 2 inches in my neck.
I have dropped 36 lbs of body fat.
My BMI has dropped 6 points.
I have dropped 7% body fat.

I will update the results of my lab work in a following post.

Read the rest of this entry »

 
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Posted by on December 16, 2011 in exercise, fitness, God's sovereignty, HMR, Phase 2, weight loss

 

Another brick

20 Nov

It’s been over two weeks since I’ve posted any updates. As of  (Tuesday 11.15 (my last weigh-in during class)  I have lost a total of 25.1 lbs. That is another brick in weight since my previous posting. My clothes are starting to fit me differently now. I have dropped at least one pants size in the waist. I am praising God for giving me the funds, courage and strength to continue this program. I have also purchased some resistance bands for added strength training and a EA Sports Active 2 game program for the Wii game console. This will be a nice addition to our variety of exercises. My bride has begun to use the new game program as well. See inserted picture for a glance of our new fitness tools.

Soli Deo Gloria!

Update:

This afternoon I went down to the basement where my skinnier clothes are stored and tried on some 40″ waist jeans. Fit!! Win!! I have dropped nearly two full waist sizes.

To God goes the glory!

 
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Posted by on November 20, 2011 in EA Sports Active 2, exercise, HMR, Wii

 

Four bricks

02 Nov

I am very happy to report that as of last night’s weigh-in before class I have dropped another 4.4 lbs for the week. That is a total of 20.2 lbs of my former self since I began the HMR program. In order to draw a comparison for this loss I searched the Internet for a picture of 20 lbs of fat. I was looking for fat because fat is basically what I am losing because I am also working out and exercising. In my search I have found the image attached to this article. The image shows a comparison of 5 lbs. of fat to the weight of a regular sized brick. Using this comparison I can conclude that I have lost four bricks worth of weight. I think the image of the fat is a little more impressive. It is much larger in size. By exercising consistently I am hopeful to replace the fat I am losing with muscle, which will burn calories more effectively.

In related news:

Earlier this week I had my annual physical and my doctor has taken me off of one of the two hypertension medications I’m taking. He also told me that by achieving my goal of under 200 lbs, I should be able to completely come off of all the medication. Praise the Lord & Woo Hoo!!

Soli Deo Gloria!

 
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Posted by on November 2, 2011 in HMR, Phase 1, weight loss

 

Losing again

26 Oct

I wanted to update anyone who is still tracking with me on my weight loss. My weigh-in at class showed I had lost another 3.6 lbs for the week. That puts me at a total of 15.8 lbs in 4 weeks. Woo Hoo!!

In class we discussed what Phase 2 will look like once we get there (Phase 1 is 13 weeks). We also discussed what would be expected of us at the end of Phase 1 before we can move into Phase 2. We had a member from another class with us last night and they commented that the biggest difference between the two phases, for them personally, is that Phase 1 is safer. This makes sense because Phase 1 is very regimented and structured. Phase 2 is created to help wean us off of the structured diet into a world where we have to plan our own meal contents.

I’ll mention just a few things I have noticed in the past 4 weeks.

I am feeling so much better. I am not as out of breath doing normal daily lifting, stair climbing, and brisk walking. I have begun to work out with free weights and getting that good muscle soreness that tells me the muscles are getting stronger. I have worked up to an hour long workout. I am learning to enjoy exercise more because of the benefits it provides. I am eating right which includes a least 5 servings of fruits and vegetables each day. My energy levels are ever increasing. My blood pressure is consistently in the good range. It averages around 115/70 each day. I am fitting into pants I haven’t been able to wear in a year or so. My overall attitude has improved, and I sleep much better at night.

Soli Deo Gloria!

 
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Posted by on October 26, 2011 in exercise, HMR, weight loss

 

Easy A(ssignment) w/ Update

19 Oct

Ok, this has nothing to do with my one of my daughter’s favorite movies with Emma Stone. It has everything to do with my HMR assignment for this week. I “like” (click FB link here) this kind of assignment. We are to create, consume, enjoy a hot drink made with an HMR meal replacement shake mix. I looked at several delicious recipes to accomplish this assignment but like most things I put a BarryDean slant on it. I call it the Hot Mint Cocoa. The ingredients are pictured in the attached photo.

Hot Mint Cocoa

8 oz. water

1 tsp unsweetened cocoa powder

1 heaping scoop of HMR vanilla shake mix

2 shots of Peppermint Paddy SF DaVinci syrup

I nuked the water in a mug for 1 minute and then poured it into the blender. I then added the shake mix, the cocoa, and the syrup. I then blended all this in the blender for about 10 seconds, poured the mixture back into the mug and enjoyed.

Notes: I heated the water first because the shake ingredients seem to have an easier time of blending together. I also use the vanilla shake mix instead of the chocolate and add unsweetened cocoa for that chocolaty taste because the vanilla seems to have a sweeter taste to me.

Update:

Last night for class I weighed in for a loss of 3.4 lbs. for the week. That is a total weight loss of 12.2 lbs in three weeks. The weight loss is great, but the increased energy, attitude, and better sleep ranks much higher in my achievement stack. I am able to walk over 2 miles at a rate of about 3.2 mph, I am doing 30 minutes without stopping on the elliptical trainer, and working out with weights for about 45 minutes every other day. Can I just say “I wish I had started this earlier.” ? But I believe in a sovereign God, and He is giving me the strength to do this now.

Soli Deo Gloria!!

 
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Posted by on October 19, 2011 in DaVinci Sugar Free Syrup, HMR, Hot Mint Cocoa, weight loss

 

Excited over syrup

14 Oct

Today our shipment of DaVinci Sugar Free Syrups arrived. I have been looking forward to this shipment in order to put some more variety into my HMR shakes and cereal. The whole family is looking for some variety in their coffee drinks. In the provided picture you will see the syrups we ordered. If you cannot read the label (you can click on it to enlarge it); from L to R – Coconut, Egg Nog, Pumpkin Pie, Orange, Butter Rum, Peppermint Paddy, and Peanut Butter. We also ordered a couple bottles of the SF sweetener syrup.

First up – Chocolate HMR shake with Peanut Butter syrup. Delicious!

Soli, Deo, Gloria!!

 
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Posted by on October 14, 2011 in DaVinci Sugar Free Syrup, HMR

 

Seasons are for Change

13 Oct

This morning as I walked out to the mailbox to return a Netflix DVD, I noticed something. Maybe I’m not the most observant person in the world, but I noticed that fall had come, basically over-night. Our yard was beginning to get that ever consistent colorful covering, you know, leaves. UGH!! It looks like some raking will be in order this weekend. (BTW, the movie was called “Red”. See it. I recommend it.)

Fall has always been my favorite time of the year. The days are not as hot and the nights are cooler. The leaves on the trees begin to change color and the air has the distinct smell of wood being burned in fireplaces. Aside from the spring season, fall is replete with signs of change and change about to come. It reminds me of our God and creator and how he set the earth in its rotation. As this blue rock rotates around the sun it also tilts on its axis causing the changes in the seasons. Depending where you live on this beautiful blue rock, throughout the year you are getting nearer the sun or further away. I know, Earth Science 101.

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Posted by on October 13, 2011 in change, Fall, Galatians 6, God, HMR, seasons

 

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