Metabolism Blues

Emotional Eating

2011-02-14T07:00:00.000-08:00

It has been far too long since I posted in this blog. I had to wipe away cobwebs. And I even dusted in here. I must have burned a whole 2 calories doing that, right?

I had a rough day last Thursday. It ended up having a total melt down and bawling like an idiot when the straw finally broke the camels back. It doesn't matter (anymore) the reasons for my stress and mental collapse, it's all over and done with. And even better, it has been resolved. What's the point of all this chatter? Well when faced with adversity, what do you do? Do you run for cover? Do you face it head on? Do you knock over anyone standing in your way? Or do you turn to chocolate? Chocolate is one my most favorite healers. It's so soothing. Especially the dark stuff. It is healthier for you and it is proven that there is an ingredient in chocolate that makes us feel good. But how does it help us feel good if after consuming it, we are laden with guilt?

How do we combat emotional eating? Oh I wish I had the magic answer. The one that tells you how to do it, with promises that it will work every time. Sadly I do not. I have weapons though. Your weapons might different than mine. We are different. But I will share some here with you.

Keep yourself at satisfied. Don't let your stomach get too empty. Make sure you eat breakfast every morning, a snack, lunch, a snack, dinner a snack. Remember it is okay to have that sweet treat. Just recognize the reason you are having it is for hunger.
Recognize if it is true hunger before you reach for that snack. True hunger is the stomach is growling, sending a message to you to feed it.
Would you eat an apple? If no, then food is not the answer.

What makes you feel better besides food? Yelling? Punching a pillow? Slamming pots and pans? Those can be cathartic I suppose. How about sending yourself to your room for a time out. My room isn't spotless clean by any means, but one thing it is, is quiet. I literally do not hear things when I am up there. Yeah it is all the way up the stairs, but it is a nice place to be.

In our WW meeting, we were asked to think of 10 things to do keep from emotional eating. So here are my ten.

Get as far away from the food source as possible
Do some deep breathing for a couple of minutes
Sit and think for a moment about your physical self
write it out...a letter(a blog) a journal
call/email/text a friend
distraction...clean something....heaven knows in my house that would keep me busy for days!
Go through that pile of mail that is sitting on the desk
Give yourself a manicure/pedicure
Mom time out
plug in the ear buds and listen to some calming music

Now since everyone is different these things may not appeal to you. I challenge you to make your own list of ten and post it on the fridge to help you remember those things you thought of when you were calm and relaxed. See if it helps. If it doesn't, make some changes. This is all about trial and error. And remember not to beat yourself up if you "mess up." We are all human. Just get right back up again and move forward.

What are your alternatives for stress eating?

Stressed is Desserts spelled backwards.

Reward!

2011-01-30T14:00:00.000-08:00

When our kids are young and they do something good, we don't hesitate to reward them. Sometimes we reward them with praise, and sometimes we reward them with hugs. We also reward them with things. So doesn't it make sense that we should also reward ourselves when we have done well???

I have spent a year now in my weight loss journey. I am really struggling with the last 5 pounds. It would be so easy to just quit. But I want those last 5 gone. Aside from wanting them gone, what is my motivator to make them be gone? I mean I do have skinny jeans now. But, I also still have some muffin top there. Or as Kim, my WW leader likes to call it, "mom stomach." Yeah after three babies, it doesn't obey and bounce back into place. It likes to hang around.

So what can I do for rewards? Let's start with the kind that don't cost money. Food is always first in my thought, but then that is how I got here in the first place. So onto non food rewards. How about a nice hot bath. I know ShortMama said this. But let's face it, it is a good one.

How about giving yourself a pedicure. The whole deal. Soaking your feet. Putting lotion on them. Painting your toes.

Do you ever feel guilty for taking some time for yourself? I mean while the kids are still up?? If there is someone home to watch them give yourself a time out. (This is one I need to work on!) but you earned it. You are working hard.

Naps. Naps are always good. I love a nap. If naps are not for you, how about reading a book or watching a movie....you know that you like.

Monetary rewards: jewelry. I am not talking fine jewelry here. I am talking just something to add to an outfit.

By some stickers like stars or smiley faces. Put them on the calendar when you have done something good. Like exercise!

Not quite in the next size down yet? Buy a new blouse. Get a belt to hold up the loose ones in the meantime. Pick a funky one.

Do you ever see something at Wally or Target that you want, but feel you just don't buy it because you don't need it? How about a little gift...even if it is new oven mitts. (I actually do need some!)

The point is, find a way to reward yourself for doing a good job! This is not an easy journey. And there will be bumps and trips along the way. So why not treat yourself like a star! How will you reward yourself?

I linked up with ShortMama! Go and pay her a visit!

Flexible Restraint

2011-01-23T22:00:00.000-08:00

When you hear the word "diet" you automatically start thinking of deprivation and lots and lots of lettuce. Visions of deprivation. Depriving ourselves of things is a set up to not succeed. I will agree however, that there are just some foods that can not be in the house. For me this is candy. I can't have it in the house. I will eat it. No matter where I put it, I will eat it. So I choose not to buy it in mass quantities like I used to. Now, once in a while I will reward myself with a regular size Hershey Dark. I don't eat it all at once, though I absolutely could. No, I just eat a little at a time. Savor it, and make it last. It is flexible restraint.

Just like those rubber bands, we need to be flexible, but with some restraint. I would not buy a bag of Herhseys Minis because I know I would end up eating most, if not all of them. So I gave them up. But I still get my chocolate fix with that regular chocolate bar. Flexible restraint.

I can bake cookies or brownies from a mix and not even give them a second glance. Why? Because I know the difference between box and scratch. If I make cookies from scratch--which is rare. It is hard for me not to eat and eat those yummy things. So I choose not to make them very often.

But there are things we just will not give up. And guess what? You don't have to! I like hot chocolate at night. Yum. I tried the diet stuff. Gag! No thanks. Tried sugar free. Ugh! Just give me the regular stuff. I am not drinking gallons of it. I just want a nice cup of it now and then. And sometimes, I get an extra special treat of hot chocolate from Starbuck's. Sheer heaven.

We can exercise a little flexible restraint(and portion control) and not have to give up the things we love. If it proves to be too much, perhaps for a time you need to have it away from you. Then you can try again later. What foods or treats will you not give up? How will you exercise flexible restraint!

Motivation...

2011-01-14T22:19:00.000-08:00

I am participating in a blog hop with Shortmama as she continues her Muffin Top journey! She picks a subject each week to blog about and this time it is motivation! What is it that motivates you? This is kind of funny because a friend of mine from church was asking me what it was that got me motivated to do it. Well it started with three simple things.

Vanity. I am a vain person.
Last year my doctor warned me about my weight and told me she didn't want to end up treating me for diabetes in 3 months time.
And lastly....well this person....

That is me last year and 30 pounds ago. I really don't want to be her again.

I like her much better this way.

But this did not come easy. It's been a year of hard work and lots of changes. So what is it that keeps me motivated? My family. My friends. Seeing myself in clothes that actually fit me for a change. (all my clothes are now drowning me!)

Another thing that motivates is doing this with my mom and my sister and seeing their progress as well. The three of us have almost lost a total of 100 pounds!! And now even more amazing is the three of us are exercising together! We make a great team. I also go to my Weight Watchers meetings each week. My leader is out of this world. And I have made friends there too. And they help with the motivation too. Sometimes I get frustrated. I get whiny. I want to give up. Then I think of all my hard work. And I look at these pictures and I realize as hard as it gets, I do not want to give it up. So I keep going! I have to push harder some days, but the reward is great.

What motivates you?

Stay Ahead of Hunger!

2011-01-12T13:56:00.000-08:00

Last August, Rich had shoulder surgery. To help minimize pain he was given medicine. He was also advised to stay ahead of the pain. For instance he would take the pain meds before physical therapy. Just like staying ahead of pain, we need to stay ahead of hunger. Why? Well think about shopping when you are hungry. What happens to your cart? If it is like mine it is quickly filled with mysterious items, most of which I have no idea how they got there!! It's the same thing when we are at home, at work or running errands. We need to stay ahead of the hunger. So how do we do this?

We can stay ahead of the hunger with "power foods." Weight Watchers describes "power foods" as foods that have the ability to satisfy and on their impact on health. Power Food are: Fruits, Vegetables, Whole Grains, Non-Fat Dairy and Dairy Substitutes, Lean Proteins and more.

Fruits...all fruits, fresh, frozen and canned in their juices--(drained).

Not on the list: Dried fruits and Juice--you can still have them but they are not considered a power food.

Veggies: Pretty much all of them....with a few minor exceptions...

Juices (V-8)
Avocados. They possess the "good for you fat." but they are not a power food.
Olives
Plantains
Sweet pickles.

whole grains:

Brown rices and wild
hot cereals (without added sugars, fruits or nuts) Here's a tip though...you can add your own fresh/frozen fruits and a little sugar or sugar substitute
Think Whole Grain with your pastas.
Popcorn!! (94% Fat Free microwave or air popped)
Choose cereals with 4 more grams of fiber.

Dairy

Think Low-Fat and Fat Free. I started at 2% milk a year ago and now we are Fat Free.
Meats
Red Meat: keep it lean
Poultry: Go skinless
Fish: (Salmon has to be wild caught and not born in a tub)

Bonus: Light English Muffins and other light breads
Light hot dogs (Hebrew National has a 99% fat free dog--very good. And I don't even like hot dogs!)

Now start thinking of ways to put these foods together for your snacks and meals. Try and decide if you are really hungry. Here's a way: Are you hungry enough to eat an apple? If not, probably not real hunger yet.

Snack Ideas: Apple and a small amount of PB (1 to 2 Tablespoons) Slice it up and dip away. Or yogurt. Maybe a low-fat string cheese. Yes that candy bar sure is tasty but it will only last you about 5 minutes of satisfaction. The apple and yogurt will last you til dinner.

What satisfying foods are you going to include in your diet?

"Nobody can go back and start a new beginning, but anyone can start TODAY and make a new ending" --Maria Robertson, Health Educator

Exercise Bingo & 100 Days

2011-01-10T07:00:00.000-08:00

No, I have not called BINGO...nor have I completed 100 days of exercise. The cool thing about the BINGO one is you can be very creative with how you use the letter. For instance, Z was for Zumba. Well I am going back on Friday..what will I call it then? HOw about "D" for Dance? "S" for Salsa. Or as our teacher said...B for "baile."

The cool thing about the 100 day challenge is the guy who is doing it says that he doesn't care when you start. He just wants you to start! I will add to that by saying...does it have to be 100 consecutive days? For some, maybe it does. For me? No. I think if I fill in a square 3 or 4 times a week I am doing awesome.

Remember for the 100 day challenge it is 30 minutes of activity (total)...you don't have to do it all at once. Blackout bingo each letter represents exercise. For me this was...

C: Clean out the car

W: Walking

Z: Zumba

Tell me about your exercise!

Exercise Bingo

2011-01-07T07:00:00.000-08:00

What exactly is exercise BINGO? Well I am so glad you asked! See my Weight Watchers leader issued this challenge to her members and I am extending it to you...along with a giveaway. Nothing fancy, just something fun for playing along. How do you play? Well let me tell you. First of all it's blackout bingo. You get one free square. For each letter think of a kind of exercise to do. W could be walking and Z for Zumba. When you do an exercise black out the square and write down what you have done. So far I have two. C: Clean out car....that was a real work out! And W: walking. Now you should be able to click on the picture to make it bigger and then print it off. Check back on Monday to see my progress and tell me yours!! Each time you report and comment with me it will give you an entry. When you call BINGO you will be given 5 bonus entries. See so easy!

A New Year For A New You!

2011-01-05T08:30:00.000-08:00

The best thing about a new year is it gives us all a chance to start fresh. Starting fresh is as simple as making a different choice. Instead of reaching for the chocolate (as I often do) grab an apple. It takes time to eat it and it takes longer to digest than those chocolates. Now I am not saying you can never have chocolate. Have some...allow it. But in moderation. I prefer the hard stuff aka dark chocolate. It actually has fiber in it! Don't get excited now, it still has fat and empty calories. But you can allow yourself an occasional chocolate bar--the regular size one.

How many among us have said I am going to start exercising? You know I did. How are we (me!) going to follow through? How about a challenge...an exercise challenge. It's 100 days of exercise. You can also find it on FaceBook. Everyday for 100 days you commit to 30 minutes of exercise. Do you have to do it all at once? Absolutely not. Can you call mopping the floor exercise? I would! On their main page(the first link) is link for a pdf file to print out the chart. Every time you do 30 minutes of exercise you mark it off. Sounds fun! Gasp! Did I just say exercise is FUN!? What do you say? Are you with me?

Coming up next: Power Foods and Exercise BINGO!

In 2011 I Want To...

2011-01-03T07:00:00.000-08:00

New Year's Resolutions? Okay, if you want to call them that. I think I will go with the Weight Watchers term: Winning Outcomes! So here are my winning outcomes for 2011.

Continue with the Weight Watchers program. How: By attending my weekly meetings and applying the things I learn along with trying new recipes.
Reach my personal goal...almost there. How: keeping track of what I eat. Being careful of what I bring into the house.
Maintain my personal goal. How: Sticking with WW and attending my meetings.
Exercise at least one time a week. Friday's...ZUMBA! With exercise we need to be realistic. We also need it to fit into our lifestyle. I am not going to announce that I am going to take up running 5 times a week because I don't run. And 5 times a week? Really? I admire those of you who do!! Boy do I! But for me...one time a week is one time a week more than I am doing right now! I will increase this goal as I go on.

My other "winning outcomes" are not weight related, but I will still share them here.

Decluttering my house. This is not going to happen in one day or even 10. I am giving myself 365! On January 3. 2012 I hope to be able to see a marked difference. I did it with my body, why not with my house!
Learning something new. I haven't decided yet what that will be. But I am going to learn something new this year.

Come back Wednesday for the first installment in 2011 of my continued weight loss journey. I will be sharing new ideas and reminding us of some old tricks that still work!
What are your winning outcomes for 2011?

Another Reveal!!

2010-12-16T23:37:00.000-08:00

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

2010-11-29T15:41:00.000-08:00

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?

2010-11-22T07:00:00.000-08:00

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

2010-11-10T22:33:00.000-08:00

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

2010-10-29T07:00:00.000-07:00

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!!!

2010-10-25T07:00:00.000-07:00

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....

I joined Weight Watchers Feb. 2010
I have lost nearly 30 pounds
I have learned and tried healthy alternatives
I eat less
My clothes are too big
My shoe size changed--yes it really did.
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:

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

2010-10-20T07:00:00.000-07:00

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!

2010-10-18T07:00:00.000-07:00

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

2010-10-13T11:40:00.000-07:00

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

2010-10-06T11:56:00.000-07:00

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?

2010-10-04T07:00:00.000-07:00

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!!

2010-10-01T07:00:00.000-07:00

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

2010-09-29T07:00:00.000-07:00

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...

2010-09-27T07:00:00.000-07:00

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

2010-09-22T07:00:00.000-07:00

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

2010-09-20T07:00:00.000-07:00

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.