Another Reveal!!

It's a busy crazy time of year.  We are faced with parties, treats, feasts, and loads of stress.  I want you all to know, that it is entirely possible to get through this holiday season.  You can choose healthier options at the parties, split menu choices with your spouse or friend.  You can grab a piece of fruit and chomp away.  Yeah, I want the chocolate too...but I will show you what I want more...

before Jan 2010

20 pounds down Aug. 2010

30 pounds down Dec. 2010 --5 more to go.

Two of my favorite sayings are:  Nothing tastes as good as being thin feels.  And...
The first and last bite taste the same.

Don't "eat right"...eat smart! 

Aftermath

Two down and two to go.  We survived Halloween and got through Thanksgiving.  Now it is time to tackle Christmas and embrace the New Year.  Let's start with reviewing Thanksgiving.  How was it?  Did you enjoy the company?  Did you have lots of happy noises?  Did the food police show up?

My Thanksgiving was lots of fun.  The work was split three ways.  We had a great big juicy bird and lots of yummy sides plus four different flavor pies to choose from. What's a person to do?  Well, I had myself a nice breakfast.  I made pumpkin pies and the house smelled wonderful.  We watched the parade and after it was over we had a nice lunch and did some final cleaning before guests arrived.  I peeled potatoes and Kristin cut them.   As those potatoes cooked family and food arrived.  It got busy and loud real fast.  But it was nice.  The food was good...no it was awesome.  I had small helpings of everything I wanted.  I indulged by eating two rolls and and extra (smaller than the first) helping of yams.  Love it.  I did something scary too.  I weighed myself that morning, and again that night.  I showed a three pound GAIN!  The next morning it was two pounds.  Right now, I am at a maintenance. And I am fine with that.  I don't have to brow beat myself over any of it.  I made a plan and I stuck with it.

So now what?  It's time to take a look back at holidays past to see what we did and if it was a success or not.  Take a moment to think back on past holidays to see what helped us and what did not.  By doing this, we will improve our weight loss success!

In Weight Watchers,  Kim talked about writing a letter to ourselves telling ourselves how good we have been doing.  There is even a model to follow:

Dear Me-I-Want-To-Be:

What a terrific year it has been!  Over the past 12 months you've made great strides:  You're holding steady at (or nearing) your weight goal, exercising regularly, feeling healthier than ever and actually looking forward to the 2011 holidays--because now you know you'll be able to enjoy them without losing ground.  And you reached this point because you were able to adopt positive habits and behaviors.

(List these successful habits and behaviors.)

•  eating slower
• grabbing fruit instead of cookies
• brushing my teeth after dinner (no more snacking after dinner)

Not only that but over the past year you've built on those initial behaviors and strategies by adopting healthy habits that have become as natural as breathing (well almost!) Here's what you wanted to achieve over the past year--and did!

• No more letting a slip up set me back
• getting the exercise in.  No excuses.
• saying no thank you to the food pushers.

It hasn't always been easy this past year, but you have had an excellent tool on hand to help you stay on track going forward:  Winning Outcomes, goals that boost your motivation and bring your vision to life.  Remember winning outcomes are positive, specific, within your control. and a good fit with your lifestyle. 

Winning Outcomes:

By the next holiday season I would like to ( lose X pounds, maintain my goal weight,  I want to handle challenges without reaching for food)  By making changes this holiday season, we will be all fired up and ready for the next season.  

What will your letter say?

What's Your Favorite?

I have been a bad multi-blogger lately.  I have been in  a funk as of late and feeling uninspired, but with Thanksgiving breathing down our necks, I decided now was the time to kick it back into high gear!! 

My first question is....do you know the calorie count in a typical Thanksgiving dinner?  No?  Let me break it down for you:

Turkey white or dark  6 ounces 450 calories
1 cup (about the size of a tennis ball) homemade stuffing 400 calories
1 cup of giblet gravy 300 calories
1 cup of mashed potatoes  350 calories
1 cup of candied sweet potatoes 400 calories
1/2 cup cranberry sauce 200 calories
2 rolls with butter 300 calories
1 slice (1/8 of 8inch) pumpkin pie  with whip topping 450 calories
1 slice of pecan pie 650 calories
Grand Total:   3500 which incidentally is equivalent to a pound.  So are you really going eat that much of everything?  Can you have smaller amounts of everything?  I mean do we really need an entire of cup of gravy?  What do you want the most? 

Do you have food police or food pushers you will be dealing with?  Tell the police to remove their badges.  You are in charge of what goes in your mouth.  Tell the food pushers firmly you have had plenty. 

Here are some Thanksgiving strategies for you:

• Eat a good breakfast
• eat lunch too...or a nice snack if you are eating earlier
• go for a walk after dinner.  There is a cool site here where you can map a walk in your own neighborhood!
• use portion control
• what is it that you want the most?
• what can you put on your plate that is low cal?
• Nothing?  Bring something to the table that is.  Start a new tradition!

Have a wonderful holiday! 

Fun Soup

I know it has been far too long since I last posted here!  Please don't give up on me.  I certainly have not given up.  I have about 8 pounds left.  EIGHT!  Do you think I can do that before the holidays are over?  Meh, me either.  Not because I lack confidence but because there's not much time left!  So I would like to lose 5 pounds by the end of the year.  Okay...now onto that Fun Soup.  If you are not a bean person this recipe is not for you.  But worry not, I will be posting others that are not bean filled.  If you like beans...this yummy soup is for you!  At two points per one cup you can't get a tastier deal.  Two points in calorie land would be in the neighborhood of 100-150 calories. 

Ingredients:

1 can fat free chicken broth
1 can corn (drain)
1 can diced tomatoes
1 can fat free refried beans
1 jar of salsa (it doesn't specify mild, medium or hot, but I imagine the choice is yours)
1 can black beans (rinse and drain)
1 can of chicken or fresh cooked chicken breasts.

Are you ready for how hard it is to make?

Heat all together in a pot.  It gets better each day.   

This soup is super good.  Perfect for a cold day.  Tonight I made hot dogs for the kids and I had the soup for dinner.  Easy (since it was already made, thanks mom!) and very satisfying. 

Have a Happy Halloween

Are you ready for the biggest night of candy?  Are you ready to see that stuff staring you in the face?  Well chew on this...

You have to run...RUN the entire length of the football field to burn the calories of one...ONE M&M.  If you want a peanut M&M, you have to run 3 times! 
Some tricks for treats include:  buying the kind you will not eat, handing out pencils, erasers, and stickers.  My leader says the candy fairy comes and trades candies for toys at her house.  No, she doesn't keep the candy, she donates it.  If she kept it, she would not be a leader for long.  BTW, did you know all Weight Watcher employees are members of the program?  Another member said her kids get a couple of pieces a day and must keep their candy in their rooms.  Yikes...not sure I could trust my kids with that kind of power.  The first leader I ever had said she would dump the last of her candy into the last kids bucket before she turned out the light.  Other people bring the candy to children's hospitals.  

Have you ever tried banishing sweets?  Yeah, it doesn't work, does it.  We know that deprivation can backfire.  So plan for small treats and indulgences.  Pick two or three of your favorite "treats."  Set them aside for when you can sit and truly enjoy each bite.  And remember the first and last bite taste the same.

Does eating sugar cause weight gain?  Indirectly, yes.  You can eat sugar.  You can eat the fun size bars.  However, you are going to feel hungry sooner and thus you are going to want to eat more.  Which can ultimately lead to weight gain.  It is also about calories in vs. calories out.

A treat is a treat is a treat and every one is junky (and delicious.)  What!?  You mean my low cal brownies are junky?  You mean my delicious cobbler is JUNK!?  I think not.  There are several sweet delicious, and satisfying treats out there.  We just need to turn to them. 

Remember opportunity only knocks once, but temptation leans on the doorbell!

Trick or treat is finding the right sweet to eat!  I know we can have a successful Halloween!!

Celebrate!!!

A few weeks ago, we talked about celebrating our successes.  It is an important part of the process to recognize all that we do as we journey along.  Make a list of your successes....

1. I joined Weight Watchers Feb. 2010
2. I have lost nearly 30 pounds
3. I have learned and tried healthy alternatives
4. I eat less
5. My clothes are too big
6. My shoe size changed--yes it really did.  
7. I have continued to stick with this new lifestyle

Did you celebrate it?  Ummm....errrmmm....*shuffles feet*  No.  Well why not?  Do you know I honestly can say, I don't know.  I didn't think of it?  We celebrate our childrens successes.  Why not celebrate our own.  How does a nice manicure sound?  Ooh sounds good.  How about a bouquet of flowers...nothing fancy now.  I know what it's like.  Believe me.  I am talking about the grocery store finds.  They are pretty reasonable.  And really quite beautiful.  Why not!  How about a new pair of earrings from Wally?  Again...I am not talking fancy--that can come later--just one of those $5 jobs.  We earned it.  Try not to reward with food.  Be creative.  Give yourself a dollar for every pound you lose.  If I had done that, I could buy the new jeans I now need! 

List your behavior changes:

1. I no longer buy candy (Hershey Mini's) buy the gallon when I go to Wally
2. If I buy ice cream, it is fat free(Breyer's Smooth and Dreamy!)
3. I use carrots like crazy.  They save me
4. I move more than I did...I am not saying I exercise because I don't. 
5. drinking more water
6. Getting my healthy oils in

So what if you drew a mountain, and put on it the path to your goal.  How far would would you have come?  I tried this exercise.

Remedial though it may be, you can see where I started, and how I am doing.  Remember to celebrate your successes and your behavior changes.  Don't try to scale the mountain.  There is a path. 

Now I would like to put my dear sis on the spot.  She, my mother and I all joined Weight Watchers together.  We've all lost about the same amount of weight, and we all have different amounts to lose.  Interestingly enough, we are about the same for weight loss totals to date.  We are a great support for one another.  Anyway, my sister showed me a picture of herself holding up a dress she used to wear.  I was floored by the difference.  I asked her if I could share it, and she said yes.

Now that is a success worth celebrating!  You go sis of mine!!!

What are ways you celebrate your successes?

1 Point Cocoa Brownies

A Recipe from Weight Watchers

Ingredients 3/4 cup(s) unsweetened cocoa, powder    3/4 cup(s) sugar    1/2 cup(s) all-purpose flour    1/2 tsp baking powder    1/2 tsp table salt    1/2 cup(s) low-fat plain yogurt    2 Tbsp vanilla extract    2 spray(s) cooking spray    Instructions Position the rack in the center of the oven and preheat oven to 350°F. Whisk the cocoa powder, sugar, flour, baking powder and salt in a large bowl. Then use a wooden spoon to stir in the yogurt and vanilla until smooth but quite thick. Coat an 8-inch square baking pan with cooking spray. Spread the thick batter into the pan, evenly to the corners. Bake until a toothpick inserted into the center of the cake comes out with a few moist crumbs attached, about 20 minutes. Cool on a wire rack for 15 minutes before cutting into 16 squares, 2- X 2-inches each. Yields 1 square per serving.  I needed to add a little more yogurt and an egg white.  At first the consistency was more dough like.  The extra yogurt and egg(white) made it more like a heavy frosting.  I would like to toy with this some more.  Feel free to do the same and let me know what you did and how it goes.   The brownies themselves are quite tasty.  I ate two. But I stopped at two.

Beating Overeating!

What triggers you to overeat?  Stress?  Boredom?  Holiday or other "special occasion?"  Figuring out triggers is part one of our on going battle. 

Starting with boredom....am I really eating because I am bored???  Well then what's a girl to do?  First we need to identify the time of day we fighting the boredom most.  Is it a daily occurrence?  Or maybe just weekly?  Once you have established your pattern, you can work to change it.  Did you know you have to do something 21 times to make it a habit?  Remember that while you are making new ones.

Kim from WW sent me a list of things to do to combat boredom and I am going to share them with you.  I will also add my own commentary to the mix.

If you have ten minutes:

• Write down the foods you've eaten so far today.  This I can do.  Even if you don't follow the program.  Grab a piece of paper and start writing.
  
  
• Make a grocery list of healthy foods.  Now this I haven't tried, but I am always trying to remember to buy healthier foods.  Not just for me, but for the family as well.  Now's my chance.
  
  
• Schedule your next exercise session.  Okay for me that is PT.  If the time you chose isn't working...try and come up with an alternate.  I hate making schedules...but honestly life runs a little better with them.
  
  
• Write an email to a friend you haven't caught up with in awhile.  I get so behind in emails sometimes I am buried in them.  Or how about a good old fashioned LETTER! 
• Shop online for a fitness gadget.  Why does it have to be a fitness thing, Kim?  How about going shopping to dream.  I made my Christmas list this way last year.  Plus the families.  It was great.  I registered with Target and went to Town.  

If you have 30 minutes:

• Go for a walk.
  
  
• Look through past weeks in your Weight Tracker. If you don't use a tracker or food journal get one started. Check out weeks that worked, and see if there's anything you did then that you can do again this week.
  
  
• Check out the Message Boards in the WeightWatchers.com Community section. I am not positive, but I do believe anyone can be on their message boards.  You don't HAVE to be on the program.
  
  
• Read a favorite book or relax with a magazine.
• Take a bath complete with candles and some soft music.  

If you have an hour or more:

• Look through healthy recipe ideas.  I have done this...you can also look up old favorites and think of ways to make them healthier.
  
  
• Clean out your closets. Throw away clothes that are now too big, or donate them to charity.  My mom did this and she found stuff that finally fit her again, plus she was able to give stuff to my sister.
  
  
• Go for a long bike ride.  I just ride around the culdesac with the kids.  They enjoy it and I am getting exercise.  (My bike needs new tires tho)
  
  
• Start a new project. Whether it's fixing something in your house, building a bookshelf or starting a garden.  I have a craft project screaming my name and I haven't touched it!!!  I need to get busy!
  
  
• Take your kids to the park.  I am not a big fan of this idea.  However, if it fits into your boredom time, then by all means...go for it. Bring a notebook and write down some blog ideas!  ;)
  
  
• Spend the afternoon at your local museum. This will get you out of the house and walking around, and what better way to get your mind off food than to absorb a little culture? well why not?  Now most of my boredom strikes at night.  I get a little ravenous.  But am I hungry?  A lot of times I am simply tired.  If I find that I am legitimately hungry I try to remember carrots. They are also great for stress eating.  It will keep you from clenching your jaw as much.  Don't chew ice--this is for my mother--it is not good for your teeth! Popcorn...or as Kim calls it, " naked"   popcorn.  Spray it with butter spray and add salt or some other kind of seasoning.  Wally (Wal-Mart) has many popcorn flavorings.   
• What about special occasions and holidays.  The really neat thing is we have a little more control over these things.  While we don't always know what another person will be serving, we usually have an idea.  We can also eat a snack before we go.  And by snack I mean a filling one.  An apple is a good choice, but dip it in yogurt or add peanut butter to it.  (1-2 Tablespoons)  and drink a tall glass of water.  Bring a mint to eat after you're finished with your food.  Watch your portion sizes:
• a deck of cards is about equal to 3 ounces of meat
• a DVD is about the same circumference of a large bagel
• a small serving of a side dish(such as coleslaw) is about the size of a computer mouse(a basic one)
• A tennis ball is about a cup of rice
• A light bulb is about the size of a large potato
• What are you going to do beat overeating?

Recharging

When our cell phones run out battery power we do not go and get a new one.  We simply recharge them.  If your car gets a flat tire, you do not go and get a new one--but wouldn't that be fun if you could!!?  When the tire is flat we fix the problem.  And that is what we are talking about this week. 

First, I do apologize for not keeping up with this blog.  I am still trying to figure out how often to post here and what the content should be.  So that problem isn't solved, but it is a work in progress.  Just as our eating style is a work in progress.  We are constantly changing it and making it fit our needs and personalities. 

I have a problem with keeping goodies in the house.  It's better to buy them for the kids because I won't eat them.  Yes, they should eat healthy too, but I do not want them to think they can't ever have the "yummy" stuff.  I prefer to bake.  It's harder to stay out of it, but it is also better quality.  Much!  So what am I to do.  Using apple sauce in lieu of oil doesn't always work.  So it occurred to me to split it up.  Use half oil half apple sauce.  Not fat free, but lower in fat.  And maybe half Splenda and half regular sugar.   Maybe a little wheat flour...not a lot as we don't want to change the texture too much.  Using egg whites or egg beaters.  Look at that. 

I have another problem with snacking...mostly at night.  I am a night owl.  I shouldn't be, but I am.  As I sit and watch TV I find that I am getting up a lot for something to eat.  I am considering bringing my floss down stairs so that I can floss after my regular snack.  Maybe then I will not eat.  I can always drink a glass of milk.  I think it's a lot harder to get fat from milk than say...chocolate chips.  Just a random example.  I could go upstairs and watch TV up there.  I don't usually associate eating with the upstairs unless I am genuinely hungry.

Exercise is my nemesis.  I know it is good for me.  I know we should not be sedentary.  And yet, I am.  I watch DWTS, and Jennifer Grey is my favorite to win. She is 50 years old and looks like she is 30.  I am 40 and I look...well...I look 40.  I couldn't possibly do the things she is doing.  So how then, do I get that blasted exercise in?  Right now, my hand is forced.  I am in physical therapy.  I am doing very basic and sometimes torturous difficult exercises to strengthen my hips and knees.  I am willing in PT, but what happens when it is over?  I can certainly walk to pick my son up from school.  It's 1/2 of a mile to get there.  Did you know that our housework is exercise?  Have you ever mopped or vacuumed with your OTHER hand?  Try it.  I have.  It's not easy.  It's a bit of a....wait for it....workout!  Not just your muscles, but for your brain.  You have think about it.

When I go to the store or anywhere I usually park farther away.  I can walk.  I really can.  There are those who really struggle and don't have a handicap plaque. They need the close spot.  Do you like to garden?  Well that is a workout too.  Any activity that gets us moving is exercise.  My funny and lovely WW leader, Kim, says you can jog/march in place while your brushing your teeth.  While you are waiting in line.  I have a tendency to sway...as if I am rocking a baby.  I think it is a mom thing. 

In the meeting, Kim told us that a well stated problem is already half solved.  If we can figure out the problem we can then start solving them and giving us the recharge we need!!  How are you going to recharge?

Keep checking back for more ideas and tips.

Bloating

At the risk of over sharing, I am bloating.  It's an awful feeling.  Your pants are tight and you feel like you are carrying around and extra ten pounds.  And to make it worse, you didn't even do anything to cause that!   I chose not to weigh in yesterday because it was that bad.  Still is.  But it got me thinking.  First question was, why does this happen in the first place?  And the second, how do I fix it?

Let's address the first one.  Hormones!  Hormones! Hormones!  The higher levels of hormones cause this to happen.  And while medicines like Ibuproferen helps with cramping and other noxious pains, it can contribute to water retention.  So how do we fix it?

• Water!  Believe it or not.  Water and lots of it.  Stay away from carbonated drinks.  The air will make you gassy.  I can do the water thing, but I am not giving up or staying away from my Diet Coke.
•  Eat foods that are water based.  Melons, berries, celery, lettuce.  The good for you stuff...not the comfort food.
• Avoid caffeine.  No matter how tired you are.  Caffeine will aggravate the symptoms and make you more irritable.  I'm ALWAYS irritable.  
• Avoid foods high in sodium.  I do this the night before each weigh in.  I don't want that to be reflected on the scale.  Even popcorn, which is a fantastic filling and good choice can show a gain.
• Avoid gas promoting foods. 
• Exercise   I have a hard enough time with this one under normal circumstances.
• Ask your doctor for a diuretic prescription.

All kidding aside, these are some great tips to help cure that bloat.  We don't have to be miserable.  And the best part about these tips sans the last, is we can do them all on our own and without taking a pill.  I like that.  What do you do to beat the bloat?

What About the Kids?

I was in the waiting room last week for physical therapy...more on that tomorrow on my main blog...and I saw an issue of Parents Magazine.  It was either that or Motor Cross.  Since I know nothing about motor cross beyond the obvious, I chose the former.  I enjoyed Parents magazine...when the teen was new and I was green.  Now I am just jaded and set in MY ways, which are clearly RIGHT.  However, there was an article on how to get your kids to eat healthier.  I kind of scoffed and flipped to the appropriate page.  It turned out my scoffing was right.  When you see pictures of food that even you wouldn't eat, why would you make it for your kids??  And it got me thinking about my own kids and the limit of their palates.  How can I alter what they eat? 

So I did some searches...

• All Recipes has some great snack ideas.
• Kids Health has illness oriented recipes such as:  celliac disease, lactose intolerance plus everyday recipes that sound doable and also like something the kids would enjoy.
• The Dollar Stretcher had good ideas and tips for lunches.

What it boils down to, is we know our kids.  We know where we can push and where we have to wait and try that later.  What healthy snack and lunches do you give your kids? 

Out Smart Your Super Market!!

Grocery shopping is perhaps one the more daunting and tempting tasks we are faced with.  Think about it.  You.  A store filled with beautifully displayed food.  Did you know your grocery store hires experts to teach them how to display their food and isles in such a way that we will deviate from our lists and our healthy eating?  Did you know that name brand companies pay the stores to have their product displayed on the end caps?  Did you know that the bakeries will pour vanilla onto a cookie a sheet and throw it into the oven to entice us over to the bakery?  So how do we out smart them?  This is what we talked about in Weight Watchers this week.

Did you know that your store has a map?  And that you can ask for it?  It's true.  Think of your store.  Where is the milk?  In the back?  What do you see to get there?  Stay on the perimeter of the store to avoid the temptations.  For me this is the liquor isle.  I don't drink so it's a great line of defense for me.  Do your kids beg ask for treats?  Of course they do.  These treats are hazardous to our waists!  One member said she buys things that she doesn't like.  I do that.  I don't eat it. 

With your map(or mental map) of the store, and your list ready are you ready to tackle the store?  No.  You are hungry!!  Have you shopped like this?  I have.  Lots of strange things end up in my cart.  Have a snack before you go.  Bring your water. Learning to manage supermarket shopping can save money and time and calories.  Enhancing our success. Savvy shopping helps us manage our home and work enivronments. When we've got the right foods in the fridge, pantry, freezer, desk drawer, glove box, or gym bag, it's easier for us to stay on track or bounce back.





Are you ready to go to the store?

Bonus Information:  Did you know that SONIC sugars their ice???  I tried to find the notation for it online and could not.  However, a member at my meeting knows an owner of Sonic and they do sugar their ice.  You can ask for "naked ice." 

I Had NO Idea

Yesterday was my weekly weigh in with Weight Watchers.  I held my breath as I approached the scale.  It's been a busy month filled parties and food.  I walked when I could and I watched parts of that DVD I bought.  I chose low point foods and served myself smaller portions.  I ate half of my meal at lunch and saved the rest for the next day.  I got on the scale and to my joyous surprise I had lost 1.8 pounds.  Shoot, if I had peed before it would have been two!  But we will say two anyway.  ;)  Then I looked closer at my little booklet and boy was I surprised to see that I have lost 27.2 pounds!  I have lost nearly 30 pounds!!!  So I have set s goal to meet that 30 by Halloween!  Cheer me on over the next month and couple of days!  I just can't believe it.

Next post is Friday and I will recap the meeting about being Supermarket Savvy!  Lots of great tips and important good to know info!!! 

Asking For Help...

Asking for help is probably the hardest thing for us proud humans to do.  We want to do it all by ourselves!  Just like that stubborn two year old who insists on dressing herself as you painfully watch her turn in circles to get that shirt on right.  And you want so desperately to help her, and she simply refuses.  As adults, we still have that stubborn streak within us to do it ourselves.  What we need to realize is sometimes you just can't do it alone.

In our meeting last week, we talked about asking those around for help.  Our leader asked us if we had "food police" in the house.  You know the ones who ask, "Can you eat that?"  If that is what you want then that is ok.  If it is not okay tell them.  "Instead of asking me if I can eat that....how about wow!  You are doing great."  Does your family ask you if you have lost weight?  Do you want them too?  One member said she will text her family after the meeting to tell them if she gained, lost, or maintained.  That is fantastic.

Another way to get support from our loved ones is to tell them straight out, give me a heads up before you invite me to a party.  What will you be serving.  Yes, I can have pizza but I want to know ahead of time that's the main course.  This way I can plan my day out.  Yeah it's a little work, but I want that pizza and I don't want it to be a surprise.  What about those impromptu lunch dates?  Do a quick search online for nutrition information at the restaurant of choice and make you choice ahead of time.  Ask for that take home box up front.  Kim, our leader takes it one step further and tells the server, "I've got a sick kid at home, could you divy up my plate before you bring it out."  And they do.  And sometimes they add a little extra. 

It's all about asking for help.  No more spinning in circles.  Let's reach out to loved ones and tell them just how they can help us.

Halloween is fast approaching.  When are you planning on buying the candy to hand out?  The day before or weeks ahead?  Remember even though it is fast approaching, it is also not coming tomorrow.  Think of how many trick or treaters you had last year.  Decide what kind you will be least tempted by.  And how long you want that stuff lingering in your house.

 

Weekly Report

It's time for my weekly report.  I continue to walk at least 2 to 3 times a week.  I have been dealing with some heavy duty knee pain so that makes it harder, but I still manage to get it in. 

I want to keep track more of what is going in my mouth.  Weight Watchers gives us these handy little booklets each week so that we can do just that.  I need to keep it visible. 

We've had a lot of parties and celebrations and more are coming.  Plus the holidays are fast approaching.  We will be covering that in the next few weeks.  I will touch  a little on it this Friday when I share the meeting.

As for my progress.  Well, I gained 4 tenths of a pound.  I actually thought it would be much worse.  So now I have a whole new week to work with.  I also bought me an exercise DVD.  I will at least watch it!  hahaha.  But to actually DO it is another story. 

How is your week going?

Peach Cobbler

I love a good dessert.  I love a low fat, good dessert even more!!!

• 2 pounds of frozen peaches (unsweetened)
• 1 package regular white dry cake mix
• 12 ounces Diet Mt. Dew (I used diet cream soda) *

~For sweeter peaches, sprinkle with Splenda before cake mix~

Put peaches in the bottom of a 9x13 pan.  Spray with cooking spray first.  Mix diet soda with cake mix.  Pour over peaches.  Bake for 45 minutes at 350* until top of cake browns.  Check with fork, or cake tester for doneness.

* If you don't want to use diet soda, you can substitute unsweetened applesauce for the oil, but you will also need to add water as the box instructs.  Personally I would go with the soda.  (cream) It leaves no trace of any soda flavor.  The cake is moist and yummy.

As for the cobbler, it is SOOOOOO good!  Serve it with a scoop of Bryer's Fat Free Dreamy vanilla(I think that is what it is called) it's also super good.  Heat up the cobbler and plop that scoop of vanilla ice cream and you have a heaven sent dessert that is low in fat!  Super easy to make too.

2, 4, 6, 8...

Why don't we appreciate???  Why don't we appreciate all that we do in our road to a healthier self? 

See my pretty spoon there?  Did you know that spoon represents 2 tenths of a pound?  So the next time you are having breakfast, think about that as you lift that spoon up!  It's more than you think.

Product placement!  That lovely little bar of soap is four tenths of a pound!  That's right folks!  It might not seem like much on the scale, but check that out in your hand!

It may just be toothpaste to you, but when you are holding it in all of its 6ounce glory...you are holding half of a pound!!!  Don't discount the little loses.

 

Now we're talking!  This empty cup...yes EMPTY is nearly a POUND!  Woohoo!

With all of these little and fabulous successes, why are we so negative!?  Why do we say can't??  It's time to turn our negative talk around!  Think of all those tings we say I can't too....

"I can't lose that last X amount of weight."  How about, "I know that won't be easy, but I can do it!  I am my own cheerleader!"

What if I posted on this blog, I give up!  It's just too dang hard! I am not losing enough.  What would tell me?  Remember your words and tell them to yourself!  You need to be your own cheerleader and best friend and not your enemy!  

So write down those negative thoughts and then counter them with the positive.  Keep the positive list and toss the negative one out!  Poof be gone!

The holidays are fast approaching us.  It's time to start visualizing what you want to do.  How are you going to handle each one?  We will be talking more about them over the next few weeks.  We can get through this with positive talk, visualization, and being our own personal cheerleaders!  Are you with me!?

Seven Months and One Week

For seven months and one week I have been on my weight loss/healthier me journey.  It has taken me seven months and one week to lose 25 pounds.  It took me 7 weeks to lose my first 7.6 pounds.  And it took me 5 months to get to 20 pounds.  My point is slow and steady wins the race.  Think of the tortoise and the hare.  The hare thinks he is going to beat the tortoise because he is fast.  And what happens is the hare runs out of steam and has to stop.  The tortoise keeps plugging along.  And that is what we need to do.  Just keep plugging along.  If we take off at full speed we will quit before the race is over. 

Me in Feb.2010 and Me presently.

Where do I want to go to...?

This is my virtual model.  In 15 pounds it will be me, and I am going to rock the skinny jeans!!  

Come back on Friday to learn how to visualize success and start planning for the holidays before they get here! 

How Does It Feel?

How does it feel to lose a pound?  Well, go into your pantry and grab something, anything that weighs a pound.  Go ahead I will wait.

Pretty amazing huh?  Were you as surprised as me when you lifted it?  How about if you have lost 5 pounds?  Go grab that 5 pound bag of flour.  That would be five of those bad boys for me.  Not happy about a smaller loss...grab a stick of butter and imagine that extra bit of poundage on your arms, face or thighs. 

Does that get you excited to lose more, even when it is a smaller amount?  How about this:  For the next 8 weeks, Weight Watchers is donating a pound of food for every pound lost by its members.  Isn't that cool?  Not a member of Weight Watchers?  Not a problem.  For the next 8 weeks do your own pound for pound and donate it to a homeless shelter, or to the food drive that your kids school sponsors.  I am excited about this, and I want to donate!  So I want to lose...a lot!

There are 800 million underfed people, and at the same time there are 1.6 BILLION overweight people. 

So how about it?  Are you up for the challenge?

The only place achievement comes before work is in the dictionary.

Desserts is Stressed Spelled Backwards

My apologies for not posting Wednesday AND Friday this week.  The CA Girl home has been, to say the least, hectic and unnerving.  I foolishly thought that when my son began school, my life would slide easily into peace and serenity.  Why on earth would I be so ridiculous??  When life turns on a dime, as it often does, how do we handle it?  Are we fierce in the face of adversity?  Or do we seek out comfort?   I look for comfort.  And for me, comfort comes in the form of chocolate.  Let's face it, chocolate is the best comfort.  It is a scientific fact that chocolate contains properties which calm the nerves.  However, as wonderful as chocolate is, it is a saboteur in our efforts.  So what do we do?

1. Talk to someone.  Isn't that what BFF'S/Mom's/Sisters are for???
2. Blog about it!  You know I had to.  Honestly though, I am always impressed with the amount of love and compassion I have seen in the blogging world.
3. Distraction.  Read, watch TV, clean(gasp!)  pull out that project you have hidden away for later.
4. If you must eat, choose the healthy alternative.  No it's not the sweet decadent friend we know and love, but the healthier one will leave us with far less guilt and a smaller waistline.  Think of foods such as:  carrots, low fat popcorn--there are some really good ones that have little or no fat.  Grapes.  Freeze them.  It's good.  Apples.  "An apple a day keeps the doctor away." They also will keep the pounds away! 
5.  Are you familiar with the serenity prayer?  I love this little prayer:

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference. 

  

Those are just a few ideas of how to handle stress differently in our lives.  We must retrain our thinking.  It's not an easy thing to do, and it is likely that we will have lapses.  That is what is being human is all about.  We can do this.  What are your methods of handling stress?

Move For Good

Last week at Weight Watchers, we talked about moving for good, and making our workout work for us.  Yes, we talked about the "E" word.  Exercise.  It really doesn't have to be a dirty word.  Instead, let's make the workout; workout.

Did you know that if you walked 10,000 steps in a day that you have walked 5 miles?  Makes you want to get a pedometer and see just how much mileage you are getting doesn't it?

Weight Watchers has a little guide for exercise that even I am willing to try.  And that is saying something since I am the Queen of Excuses!

1.  Love it!  Let your personality and interests guide you.  Social butterfly?  Consider a fitness class or team sport.  Crave Solitude?  (Boy do I!)  Soak up the beautiful scenery of nature solo on foot or bicycle.  Depending on your interests, walk along Main Street(their words not mine) or around your neighborhood, or watch a favorite movie or TV show while logging treadmill miles.

Be creative but realistic.  Make sure you have the time, the financial resources, and the right equipment to make the activity comfortable.

Start small!  If you jump into an intense hard core workout the only thing you get out of it is SORE!  Please be kind to your body.

Step 2:  Keep it up!  Make a schedule  and stick with it.  Put it on your calendar like you would with any other appointment.  Shoot, call it a date with yourself!  You are certainly worthy of a date with you!! 

Make it EASY:  Put your clothes and shoes out, have a bottle of water filled and ready to go, (I like to fill mine half way and then freeze it over night.)  Invest in an MP3 player if music gets you going. 

Focus on how good, even if tired, you feel afterward.  In time, you come to look forward to the great mood you get from activity.  You know...the endorphins!!

3.  Once your routine feels easier, take it up a notch!  Increase the intensity or duration of your workouts. 

Ramp up.  Add an extra exercise a day, incorporate some more moves into your routine, add extra weight, or head out on a more difficult route.

Try something new.  Go for a different activity once or more a week; cross training is good for your body and wards off boredom.

Use "The Buddy System."  Have a buddy to workout with. 

*Please consult your physician before starting any exercise routine.*

What do you say?  Are you interested, or are you committed?

Fire Up The Grill

It is the end of summer, and how are most of us going to be celebrating??  Why with barbecues of course!  There are many ways to indulge without breaking the caloric bank or having to do hours on the treadmill.

Hot dogs?  Hebrew National has a hot dog that is 97% fat free.  It has 40 calories in one hot dog.  They are a little more expensive, but let me tell you they are worth it.  As a self proclaimed hot dog HATER I would eat these, and I have.

Did you know that baked beans are an excellent choice at the barbecue??  They are loaded with fiber.  So take a smaller portion of the mac and potato salad and fill up on the beans.  They are tasty and a super filler.  If you are like my husband and don't like beans, look for the fresh fruit and green salads.  Fill half your plate with the fresh stuff.

Having hamburgers?  Choose the leanest meat.  Use Oroweat Sandwich Thins for your hamburger bun.  These are fantastic for burgers and sandwiches alike!  I have been using mayo made with olive oil.  It is half the fat, actually good for me and it tastes really good!!  Ketchup is a freeby!  Add tomatoes, lettuce, pickles, onions and you have a very satisfying burger!

Desserts?  OMG they are my worst enemy!  Offer to bring something.  Prepare a low fat version of a favorite.  Make the dump cake, or Strawberry Rhubarb Cobbler.  Bring your own low fat ice cream.  Choose one dessert or bite size pieces of each one.  Have a snack before the dinner.

Most importantly, have a great time socializing with family and friends.  Eating is the secondary part of the gathering.

How are you going to plan your Labor Day Weekend?

Breaking Barriers

This week I finally broke a barrier.  It's a barrier I have been fighting with for at least 6 weeks now.  I wanted my tens column number to drop.  I was holding steady at the one or two( in the ones column)...depending on my week.  Well when school started I was walking my son to school.  Then he got moved to AM kindergarten.  I decided I would walk him home.  Then we hit triple digits heat by noon and there was no way I was walking in that.  Then our air conditioner broke.  I seriously must have sweated away what I lost, because yesterday I busted through that barrier!  My tens column number finally went down!  I am also comfortably fitting into the next size down.  So what am I doing?

1.  Three meals a day
2.  2 to 3 snacks a day--lately my mid day snack has been an apple
3.  I was having a real hard time with night time nibbling. And I mean lots of nibbling despite having a snack. I have changed that too!  When I feel the urge to nibble I chew gum, or eat carrots. 
4.  Since Rich had his surgery I was doing a lot the first few days.  It has slowed down some, but I am still moving more.
5.  Listening to my body's cues.  Am I really hungry? 

Next week Weight Watcher is doing something really cool!  For every pound that is lost they are donating a pound of food to local shelters.  Isn't that awesome!  I want to try and lose a pound each week.  With my birthday being tomorrow, that will be an interesting challenge!  But I still want to try and add to this wonderful cause!  It's a great motivator. 

What motivates you?

Stop Dieting!!

Stop dieting and start living!!  How many times have you heard yourself say, "Oh I can't have that....I'm on a diet."  It's time we stop dieting.  We need to tell ourselves that there is nothing we can't have, but how much do I need?  I loved this thought when I heard last week in Weight Watchers.  I can have anything I want, but how much do I NEED.  It's okay to indulge once in a while.  And when we are indulging keep in mind that the last bite will taste the same as the first.  

Our lovely Leader gave us some common scenarios for dieting and how to tackle them.  

#1:  I deprive myself until I end up overeating.

Solution:  Indulge in moderation.  Remember that the first and last bite taste the same.

#2:  I like to cook high fat favorites.

Solution:  Try low fat versions of the same favorites.  Shhh...don't tell the family.  They may not even notice.  

#3  I often skip breakfast to speed weight loss.

Solution:  Do not skip any many meal, especially not breakfast.  Get your metabolism in motion by feeding your body in the morning.  Not enough time?  Choose fruit that you can eat on the go.  Set the alarm a little earlier.  You are worth a good start to your day.  

#4  I lose my will power at parties and restaurants. 

Solution:  Share an entree with someone.  Have a snack before you go.  Park farther away so you have to walk to get to the party/restaurant.  Fill up instead on the salads and fruits.  Order your meal the way you want it.  It's okay... you are allowed.  And you are worth it.

#5  I weigh myself several times a day/week.

Solution:  Try to limit your weight check in to once a week, and at the same time.  Our weight fluctuates daily depending on time of day, what we have consumed, for women where we are in our cycle.  Look for NON SCALE VICTORIES:  clothes getting looser, measuring your waist, your arms, legs etc.  I have even dropped a shoe size!  

#6  I often eat while watching TV/reading

Solution:  We will get more satisfaction if we are focusing on just eating.  This is a huge challenge for me.  I like to watch TV while I have my lunch, or read blogs.  This is one I have to work on.

#7  I get frustrated when I don't lose weight right away.

Solution:  Slow and steady wins the race!  A healthy and successful weight loss is .2 tenths of a pound to 2.0 pounds per week.  To give a visual, a stick of butter would represent that .2 tenths.  Look at your arms....I think I have a couple of sticks on mine, but when I lost .2 a couple of weeks ago, well my arms were a little thinner!

Say no to the "ditching the diet" mind set and avoid deprivation.  It's not a diet, it's a "live it."

The Sneaky Chef

Have you heard of the "Sneaky Chef"  this is another gem from my fantabulous leader.  Please only thank me for the link.  She gets the glory! Go check out the Sneaky Chef's site. 

4 Diet Myths Debunked

I have perhaps one of the most awesomest (yeah, it's a word) leaders in the world of Weight Watchers.  She sends her members (who sign up) emails with recipes.  Emails with tips.  Emails with points values for things you would love to eat.  Most recently she sent us a quick email busting some of the most popular dieting myths! So I thought I would share them with you. 

Despite all we know about sound nutrition, myths lurk everywhere -- from a friend's misguided counsel to the latest fad-diet bestseller. Get the facts right here. MYTH: The healthiest diet is fat-free. FACT: "You need some fat for your body to function properly," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International.Fat helps transport vitamins A, D, E and K to tissues throughout your body. And some dietary fats help regulate your hormones and keep your nervous system humming. "It also contributes to satiety," says Miller-Kovach, so you don't walk around perpetually hungry. The general recommendation is to keep your fat intake between 20 to 30 percent of your total daily calories. So don't be fat phobic, she says. "There's no need to shun all foods that contain fat." MYTH: Sugar is fattening. FACT: There's little scientific evidence that a high-sugar diet leads to obesity. Not that you'd want to (since sugar doesn't provide any of the vitamins and minerals needed for good health), but you could consume 2,000 calories worth of sugar a day and not gain weight — if your body requires 2,000 calories a day to maintain your current weight, says Columbia University nutrition professor Audrey Cross, PhD. Sugar is pure carbohydrate. Your body processes it the same way it does any carb, including bread and fruit. Of course, many sugary favorites, such as doughnuts, are not the best choice not just because of all the sugar, but also the fat. Fresh fruit, at just 1 to 2 POINTS® values per serving, is your best bet if you have a sweet tooth. MYTH: Food cravings are best ignored. FACT: "Ignoring a food craving can lead to backlash," Miller-Kovach says. If you feel deprived, you might give up and overindulge in the craved food. A better idea: "Go for the lowest-fat, lowest-calorie item in the category you're craving, say chocolate frozen yogurt for a chocolate fix," Cross suggests. Or have a small amount of the real thing, such as a square of high-quality chocolate. If neither curbs your craving, look at the bigger picture. Cross adds that a craving that persists could mean your diet is too limited, or that you could be craving emotionally, perhaps due to anxiety, anger or stress. MYTH: Eating at night leads to weight gain. FACT: It doesn't matter what time you eat; your body burns calories 24 hours a day. "Although your metabolism does slow down at night, it doesn't slow down enough to make a difference," says Miller-Kovach. So go ahead and eat dinner at 8 p.m., or have a midnight snack without feeling guilty. But do factor those choices into your POINTS Tracker! Overall, says Miller-Kovach, it's the number of calories you take in over the course of a week

What dieting myths have you heard that need busting?

Dining Out

Dining out can almost be as scary as the "D" word.  If you are anything like me, your heart starts pounding, your mind is racing and sweat beads begin to form across your forehead.  What can I order?  How big are the portions?  What do I say when asked, "Can you eat that?" 

The truth is there are many lines of defense for dining out when we are in the midst of changing our habits and the way we eat.

• Have a light snack before you go
• Order water as your first drink and drink it up
• Try not to drink your calories whether it be a glass of wine or regular soda
• order the house salad with dressing on the side
• have your server bring you a take home box with the meal.  Cut it in half and put that half in the box.  You have lunch for tomorrow.
• Ask the server to bring your food naked....that is no butter on the meat--oh yes they do!  It's why their food tastes so good and it looks so mouth watering.
• If you have the time, look up the menu online and choose a healthier meal
• If you know the menu well enough then you can make a decision wisely
• Be the first to order so as not to be influenced by others
• Ask your server how much does the chicken/steak/hamburger weigh they should know the answer to that question.
• Ask for the food to be prepared the way you want it.  It's okay...that's their job...then when you give them that nice tip they won't grumble.  
• Ask for fruits and veggies
• Eat one breadstick and have the server remove the basket or cover it up and shove it out of reach.
• Tip nicely it will give good karma to calories taken in.  

Okay so that last one was totally made up, but having waitressed before, I know how hard that job is. 

Lastly, go for a walk after you are done dining out.  Dining out does not have to be an anxiety inducing time.  It can be an experience to enjoy.  Savor the flavors, enjoy the fact that you do not have to prepare, or clean it up.  And always enjoy the company!

What tips do you have for dining out successfully?

Benefits

Aside from the obvious benefits of smaller clothes, and boosting the ego there are many other benefits.  Did you know that for every pound you lose, you relieve your knees of 5 pounds of pressure!?  Let me say that again, because it bears repeating.  For every ONE POUND you lose, you relieve you knees of FIVE POUNDS of pressure.  I don't like math, but I have lost 25 pounds.  That is 125 pounds of pressure.  Holy cow!  No wonder my knees were hurting!  What other things can it do when we eat healthier?  Well I haven't had my yearly yet, but I can't wait to see the numbers!!  My blood pressure was on the rise...for me normal is about 90/60.  Last October it was 130/80.  I can't wait to see the difference.  And then there are the cholesterol's.  The HDL's (good) will be up and hopefully the LDL's (the bad) will be down. 

Do you remember my post about Healthy Oils?  I have noticed a huge difference in my hair and skin.  There are so many benefits to this.  Aren't we worth those lovely benies??

The Power of Filling Foods!

We have been talking a lot about snacks lately.  Snacks, mindless eating, sneak eating and that ravenous I just got home from work get out of my way eating.   I am not forgetting my SAHM sisters.  I know how busy we are too.  Isn't just easier to grab something quick to stave off hunger?  The problem with those quick things is they are the least satisfying.  If I grab a couple of cookies or a small brownie, I am usually hungry in about 10 minutes.  The leader gave a very eye opening example.  A single two inch brownie is about the value of 5 points.  About 300 calories.  Five apples hold about the same amount of calories with the difference of quality.  Do I want that brownie?  Heck yeah!?  Am I going to eat 5 apples in one setting?  Ummm....no. 

Our leader went on to talk about our cars, and how they perform better if we keep the tank full and never let it get below half a tank.  We need to keep our tanks full too.  Have quality food prepared so that we can grab those things instead.    She went onto say that we should eat the minute we feel hungry.  Think about our kids...the little ones.  When they are hungry they tell us.  When they eat dinner, they stop when they are done.   I think we get out of practice of listening to our bodies.  Our body knows when we need to eat and sleep.  I am not saying you can't have a brownie ever again.  If you really want that brownie, add a cup of milk with it and a little fruit.  Or how about a 1/2 cup of fat free vanilla ice cream and a dollop of fat free cool whip.  You can add some fruit here too. 

Our challenge this week is to keep our tanks half full and to try and choose higher quality snacks.  Prepare ahead of time.

"Knowing is not enough; we must apply."  Johann Wolfgang Von Goethe--writer

Peanut Butter Cookies

A member from one of my leader's other meetings emailed her this recipe for peanut butter cookies.  She (the member) was over joyed when she saw at the bottom of the recipe that the cookies were equivalent to one weight watchers point.  My leader quickly did the math and figured it was really TWO points per cookie.  She revamped the recipe and turned them into ONE POINT cookies.  Unless the recipe has the Weight Watchers trademark, it has not been figured by the Weight Watchers program.  That doesn't mean it isn't a good recipe.  However, if you want the true points value you need to look for the WW trademark.  The nutrition information of course, would be accurate.

The weird thing about these cookies, is there is no flour in them.  How bizarre is that?  It is suppose to make 24 cookies.  I made 22.  They turned out very tasty.  Perhaps too tasty.  I worry about my will power.  Although my son and husband are helping me with that.  My only complaint, I guess is the cookies get stuck in your teeth like....peanut butter! haha.

Betty’s Amazing

Peanut Butter Cookies

(1 POINT  each – Makes 24 cookies)

Ingredients:

1 cup reduced fat peanut butter

3/4 cup Splenda

1/4  cup packed dark brown sugar

1/2 tsp baking soda

1 tsp vanilla extract

1 large egg

Instructions:

Preheat oven to 350°   Combine peanut butter,

sweetener, brown sugar, baking soda, and

vanilla in medium bowl, stir until mixed well. 

Add egg and stir until dough is formed. 

Scoop dough, by level tablespoons, into 1-inch

balls.  Place on ungreased baking sheet and

flatten ball with fork, forming a crisscross pattern

on top of each cookie.  Bake for 9 to 11 minutes,

or until cookies are golden brown on the bottom

but still slightly soft in the center.  Remove

from the oven and let cool on the baking

sheets for 5 minutes.  Remove to wire racks

to finish cooling.

I cooked mine for 9 minutes and that seemed to be just right.  I bought the Target brand of reduced fat peanut butter.  It really is pretty good for REDUCED FAT NO-NAME peanut butter.  Try them...if you dare!  If you do...share them.

Flexibility

T

This week at Weight Watchers, we talked about being flexible.  Not flexible like a Cirque du Soleil performer.  No, she was talking about bending with the winds of change.  

Change can be a scary thing.  I am the first to admit that.  I like things a certain way.  Even if it is negative.  Consider the way we think about our eating.  Do we call it a diet?  What happens when we are so rigid in our thinking?  What happens when we set unrealistic goals.

How about bending a little?  I like the the image of the slinky.  A fun and a wonderful toy!  And it bends and moves to its situation.  How can we move and bend to our own situation?

"I have to lose X pounds."  This is far to rigid in thinking.

"I want to lose X pounds by this date.  And this is how I plan to do it.  I am going to A, B, C...."

"I am going to lose 5 pounds every week!"

"I am going to aim to lose weight each week.  I will expect set backs, small loses, and being 'stuck' along the way."*

"I am not going to eat chocolate anymore."  Now, I have known people who have done this.  And I say, more power to you.  But for me, I am not willing to let it go.  I am, however, willing to have it less.  To choose something with less fat and more fiber.  It's that flexibility talking.  We are more likely to succeed when we are flexible in our thinking.    What are you doing to increase your flexibility?

My Virtual Model

Have you heard of this site before?  No?  It's a fun site.  What you do is a build a virtual version of yourself.  Tell it how tall you are, how much you weigh, eyes, hair, are you fuller figured, thin lips, etc.  It builds YOU!  And then the really fun part... you can enter the weight you want to be and it will adjust your virtual you accordingly!  Then...you get to go shopping!  I played for over an hour.  How do you like the virtual me!?

In 12 more pounds she really will be me!  If you want to play along....just go here.