Tuesday, January 31, 2006
I'm in the house with three doughnuts leftover from treating his early-morning church class. One of them is a maple bar. I LOVE maple bars. Ohhhhhh. I hear it calling me.
Not to mention that he wants pizza for dinner tonight, and I bought a little cake so he'd have one ON his birthday. He's having friends over Friday night for a sleepover, complete with more pizza and Mississippi Mud Cake. He wanted the mud cake today, but I told him I wouldn't be left home alone with mud cake all week. I would only make it when there was a houseful of teenage boys to eat it.
One can only be optimistic with weigh-in tomorrow... ;)
Sunday, January 29, 2006
1 16oz Frozen Pkg. Ore Ida O'Brien Hashbrowns
4 Cans Fat Free Chicken Broth
1 Pkg. McCormick Country Gravy Mix
Grease pan with Pam (or cooking spray) Saute potatoes 10 minutes.
Add broth and bring to a boil. Prepare gravy mix according to pkg directions. Add the gravy to the potatoes and broth and simmer for 20-30 minutes.
Serving Size: 1 cup
I had 2 cups for lunch today, yielding 4 points. It was more than enough paired with a fresh sliced pear (2 pts).
Credit for this recipe goes to Dotties Weight Loss Zone
Saturday, January 28, 2006
I meet with a group of ladies from our church. We have been meeting since last October. We took a break thur the Holidays. We totaled our losses today. There are 4 of us. We have a total loss of 29 lbs.
My loss this week was 2 lbs. But since I was up a little last week that makes my total loss with you all 3 lbs. My goal for this year before you started this blog, was to lose a lb a week. I am right at my goal.
I have got to exercise more. My goal for this week is 3x. I do not have any excesses. I moved the equipment around. It is easy to get to and faces the TV.
Go team Go...Lets be a small bunch of losers...
Thursday, January 26, 2006
One reason is that it sets you up for a binge. You keep saying "no" to something you really, really like. Eventually, you'll start craving that food. And when you finally give in, you'll eat too much of it. If you'd allowed yourself small quantities of it along the way, you would most likely avoid the binge.
Another reason is what guilt does to your efforts. When you say something's "bad" and you're never going to eat it again, you set yourself up for a guilt trip if you do. You feel bad because you didn't stick to your plan. You start a cycle of beating up on yourself. And sometimes, you talk yourself into a binge because you've already blown it by eating this bad food.
What you have to do is learn the art of the trade-off. I'm most familiar with Weight Watchers and the point system, so I'll use it as an example. You can use whatever you're counting--calories, fat grams, etc. the same way. Let's say I really want the real deal--Buttermilk Fried Chicken. A lot of the traditional side dishes have a lot of fat and calories. Mashed Potatoes and Gravy. Biscuits. And a meal like that is often topped off with a nice big slab of apple pie a la mode. (No, I'm not trying to make you all hungry. But I can't make my point without food examples. lol)
To do the tradeoff, I look at that menu and ask, "Which foods can I reduce the points in?" The mashed potatoes and gravy are easy to make low points. I really want the real fried chicken, so I limit myself to one piece, rather than make any of the reduced point recipes I have. I skip the biscuits. You cannot make biscuits low points and have them still taste good. I add vegetables and salad. I substitute an apple streusel for the pie. Most of the points for the pie are in the crust, so by substituting a streusel topping, and eating a very small portion, I can eat dessert. I skip the ice cream. If my day is super point heavy, I make a plain baked apple with cinnamon and a bit of sugar or maple syrup.
You don't have to make the same tradeoff each time, either. Next time, I may really want the pie and ice cream. So I make a reduced point chicken recipe. If I want the biscuits, again, I do reduced point chicken and dessert recipes.
The point is that you can eat what you want, just not every day. Not every meal. You have to make choices. If I have a day where I'm feeling rebellious and want it all, I remind myself that I can plan to eat some of it next week. Or tomorrow. It's much easier to stick to a food plan if you ask the positive question--how can I eat what I want? And work with it.
I know some people have what are called "red light" foods. They swear they cannot stop eating them once they start. I don't know about the validity of that. I really think that you can learn to eat them in small portions. First, never have them in the house. Eat them in restaurants until you can eat the right portion size. Then you can bring them into the house, but immediately portion them into single-serving packages. Plan when you're going to eat that package. Sit down with it and savor every bite. Then, if you're tempted to get another package, go for a walk. You won't be perfect as you try to beat the red light food thing, but you will make progress and can learn to deal with them. You just have to let go of the idea that these foods have some special power over you. They don't. They're just food. And learning to deal with food as "just food" is crucial to winning the whole war.
Good luck, everyone. :)
Wednesday, January 25, 2006
I've been waiting to try an experiment in replicating the Southwest Chicken Salad Dressing at Jack in the Box. I love that stuff, but just the packet of dressing is 8 points. I had read something somewhere in the last week that someone mixes plain non-fat yogurt with salsa for a Mexican flavor.
That didn't taste all that great, kinda' flat. So I got out the taco seasoning. I started by adding just 1/2 tsp. at a time, but finally ended up dumping the whole packet in. I used 1 cup plain non-fat yogurt, 3/4 cup salsa, and the one packet of taco seasoning. Let it sit for a bit so the dehydrated onions, etc. in the seasoning can soften up. Not exactly the taste I was going for, but it was close enough I all but licked the salad bowl clean. :)
Then, and only then, I remembered the creamy, definitely-not-diet, spicy ranch dressing I had at my sister-in-law's. It tasted just like Jack in the Box dressing!
Um, duh, I think I'll try taco seasoning in low-fat or fat-free ranch dressing. I'll let you know the outcome when I try it.
Sheesh, I hate it when my brain lags behind.
TECH: Well, Bob, I've had a week in which I know I ate things I shouldn't. A cupcake, several cookies, an ox, and several other fattening things. I didn't really expect to have a loss at all. But somehow I lost 1.1 pounds! (crowd applauds quietly) I know it's not a lot, but a journey of a thousand miles starts with one step. Although I don't walk a lot. I drive places mostly, and sometimes my servants carry me, but it's the general idea I'm trying to get across, ya know. (crowd looks at each other uncertainly)
Announcer: Yes, but that still brings your total to 4.3 pounds, which until the others let us know, moves you in front in the race to lose 50 pounds! (crowd applauds wildly; dancing girls sway across the stage; balloons drop) Throughout the day, we'll be watching the results as the Wednesday Weight In 3 continues!
Tuesday, January 24, 2006
At WW yesterday, the topic was exercise. Ruth (my WW leader) wrote on the board, "When it comes to exercise, I _______."
I piped up, "Don't!"
She laughed and said that was the same answer she got at the first meeting that morning. Pooh, and I thought I was original. :)
That set me up to be the example to the group. "Is there a reason you don't exercise?"
"Because I haven't done it for so long, I'm afraid of starting."
"What do you like to do?"
"Bowl, but I quit when I developed tennis elbow. That's better now, so maybe I can start that again."
"Anything else you like to do?"
"I used to love racquetball when I was in high school and college, but I haven't played it since then."
Now, this was just after my friend, Leslie, just finished saying she plays racquetball once a week at the gym with another friend.
That's all Ruth needed. She looked at Leslie, "Will you take [Frenzied] to the gym to play some racquetball sometime?"
You know, it's a shame. My sprained ankle just got better, and I go and shoot myself in the foot. :)
Tomorrow, I am going to do better and eat breakfast. I bought some oatmeal packets to take with me to work, so I won't have the excuse of time. I, also, went to the store and replaced my usual stuff with whole wheat products and fat free, low sodium versions. I bought lots of fruit and veggies to munch on, since they are so low in points, and then I took Frenzied's advice and went through my cupboard. I marked the things that I eat with the points value right on the box. Sad to say...that Oreo cookies have 4 points for one serving. One serving...is 3 cookies. *sigh*
I am finding that I can eat way more food than I usually did. It is just healthier food and spread out through the day instead of all in one sitting when I felt I had "time".
Tonight, I made a WW recipe. Beef Stroganoff. It wasn't bad. I am making a recipe book for myself, of recipes I find online that are both WW and kid friendly. My next one to try is the oven baked chicken. It sounds yummy...
Monday, January 23, 2006
Any way I weighed in on Saturday morning. I wanted so bad to be an
ostrich and bury my head in the sand. I gained 3/4 of a pound.
I have got to get focused for more than one week. I have got to get
my exercise program in place. I did get one positive thing done this
week end. I moved furniture around so that I can leave exercise equipment
up in a place that it can be used.
My goal for next week is to keep track of my calories and exercise no
less than 3x.. More if I can get going. But I am trying to be a little
Good luck to all of you. GO TEAM GO....
Sunday, January 22, 2006
I am joining Weight Watchers on Monday. I have never done the program, so I really have no idea how well it works, how easy, how hard or if it will work for me. But I am willing to try anything that is a healthy way to shed this weight. I am going to be 38 this year and it is about time I get serious about my health. I know a lot of you have been or are on it now, so any insight would be awesome.
Monday is going to be a brutal day for me. Not only the "weigh in" at Weight Watchers, but I have my full physical with the Doc, too. I think it is just way too many times to have to get on a scale in one day. In front of someone, who is writing it down. On paper. In ink.
Talk about accountability.
Thursday, January 19, 2006
Wednesday, January 18, 2006
WW TACO SOUP
1 (15 oz.) can diced tomatoes
3 cans vegetarian or chicken broth
1 can black beans, rinsed and drained
1 can fat-free refried beans
1/2 cup salsa
2 Tbsp. taco seasoning
1 can fat-free turkey chili
1 cup chopped zucchini
1 cup diced carrots
1 (4 oz.) can chopped Ortega chiles
Garlic to taste
Saute onion and garlic in pan sprayed with Pam. Add everything else and simmer until vegetables are tender.
1-1/2 cups = 1 point
I woke up, weighed and posted my WWIN-sday loss. Then I filled up my large water glass, went for a mile walk and ate an orange.
For lunch I had fish. Yeah, it wasn't the best choice since it was from LJS, and had a few fries. But points-wise the fish was not bad. Certainly a better choice than I usually make.
I've had most of the water (I think this is a 32-oz. glass. It is big.) I'll finish it before I go off to handbells and choir practice, and try to get another in before bedtime.
How has your day gone??
The ladies group that meets at our church, we are counting calories and fat grams. We are using a book called "The Calorie Queens" as our inspiration. These ladies figured out how many calories it would take to maintain there ideal weight. Then just started eating them like they were already there.
Between the mother and daughter they lost around 300 lbs in a year. So we doing the same. To figure how many calories it takes to maintain a weight take the weight x 12. My goal is 150 lbs. 150x12= 1800 calories. That is a pretty simple way to look at it but it is science. It has to work if you do it. It does come off more slowly the closer you get to your goal.
This helps me because you are not limited when you eat out. We went on web sights for most all the fast food joints. They list all calories, fat grams, carbs and such. We printed it off I put mine in a binder. That way I can make good choices no matter where we go.
By the way Sonic low fat fruit smoothie has 500 calories in it..It may be low fat but the base is high in sugar..
I did not do very well yesterday. I was stress eating. My friend Doris that I used to take care of. She is in the hospital. Please pray for her. The doctors said she will not be able to go back to her home. I am not sure where she will end up. (for those who do not know Doris had tumors on her Brain stem when she was in her early 20's they put her in a wheel chair. She is now 49)
She has the most wonderful attitude. She could barely talk because they have a tube in her throat like Christopher Reeves had. But she wanted me to pray that God would place her where he could use her the most..
Good luck, hang in there tech. Look how far you have come. Good luck to every one else. To bad we couldn't have a group picture beginning and when we end. My precious little princess took one of me. It is my start.
My goal (gosh if put it down I am now accountable for it) it is 75lbs..wheew that was hard..75 - 2 now 73
But anyway, I lost 1 pound and 1 ounce. Sigh. I've had sandwiches that weighed more than that.
So share your wonderful news. How did the WWIN go for you today?
Sunday, January 15, 2006
I take a 64-ounce bottle of water with me to work each day. That makes it easy for me to know that I'm drinking enough water. Give it a try. It might help you reach your weight loss goal.
How are y'all doing? Hanging in there? This blog belongs to every team member so post when you can. Let the rest of us support you and cheer you on as we all become "thin and sexy," to quote Michelle and Trixie.
Friday, January 13, 2006
I'll be on the road next week, so I won't be able to do the WWIN, but hopefully, I'll have things set up soon, or at least be able to find a library with a computer until I get my computer up and running!
Talk to you soon!
Wednesday, January 11, 2006
This is one of my South Beach recipes. I made it and ate it the past couple of days while I haven't been feeling well, but I think it will make a nice weekend lunch. It was good, and super easy to make!
- 1 medium leek, light green and white parts only, outer layer removed
- 4 cups lower-sodium chicken broth
- 1 cup water
- 1/2 teaspoon dried thyme
- 6 ounces white mushrooms, sliced
- 1 pound boneless, skinless chicken breasts, cut into 1/2 inch pieces
- 8 ounces brussels sprouts, halved
- salt and freshly ground pepper
- Trim leek, keeping root intact. Slice in half lengthwise, submerge in cold water, and rince thoroughly to remove any dirt. Slice into 1/4 inch pieces.
- Bring broth, water, and thyme to a low boil in a large saucepan. Add leek and mushrooms; reduce heat and simmer until leek is softened, about 5 minutes.
- Add chicken and brussels sprouts. Simmer until chicken is cooked through, about 6 minutes. Season with salt and pepper to taste and serve hot.
Makes 4 servings (1 3/4 cups). 210 calories; 4g fat; 340mg cholesterol; 13g carbohydrates; 34g protein; 3g fiber.
I didn't bother with the leek, and I'm not brave enough to try brussels sprouts yet. So, I put in a whole 8 ounces of mushrooms, and probably a little extra chicken. I'm trying to think of some other veggie I could add... maybe celery.
Tuesday, January 10, 2006
The problem is that it's really hard to build one habit, let alone several at once. It's been shown that it takes about three weeks to build one habit. So, how long do you think it takes to build a bunch of new habits? I have no idea, but I do know that you can't do a whole bunch at once and be successful, long-term.
The best way to lose weight, especially if you have a lot to lose, is to build new habits one at a time. Pick one. Do it for a month, even if you don't lose weight that month. (Which you likely won't, if you pick writing everything down as your one habit.) Then, pick another and do it for a month. Why a month, if it only takes three weeks to build a habit? Two reasons--to cement it into your brain and because it's easier to keep track of a month than three weeks.
"But," I hear you say, "it will take forever to get the weight off if I don't do the whole program right off the bat." Well, yeah, it will mean taking longer to get it off. But, it will also mean you're more likely to keep doing the habits and keep it off. Since keeping it off is really the goal, building habits you can keep doing is more important than taking as much off as you can, as fast as you can.
Oh, and why did I put "fail" in parentheses in my first paragraph? Because you've only failed if you've given up forever. Each time you pick yourself up and get going again, you've proven you're a success. So, you're all successes just for being here and doing what you're doing. Good luck!! :)
Monday, January 09, 2006
We are counting calories and exercising. The old stuff, one lady is doing a weight watcher program. The one lady that is actually doing her plan,has lost almost 20lbs.
My trouble is lack of discipline. I eat alot at my desk. I am not good at planning meals. Which I have got to get better at, as a the nutritionist
I went to on Sat, said we need to eat only organic foods. Have you ever priced organic food? So we are going to have to learn to grow it.
I think if I would get to working on that. I would not have a weight issue. Who would have time to over eat, when you plant, weed, water, compost and harvest.
I am not sure what to tell you Crystal, if I could figure out what to do about eating when you are stressed. I would have most of my problem solved.
In the next eight days, I have to pack up my apartment, finish working two more shifts at the hospital, keep up with my son's homeschooling and plan lessons for when we're on the road to Calif. next week (that should be a challenge), clean the apartment, take my dog to the vet, plan the route to CA and make reservations at pet friendly hotels along the way, have my Jeep checked out and, oh, yeah, eat healthy as I'm trying to clean out the fridge and I should probably also exercise a little.
Does anyone have any tips on what to do to avoid stress eating? I also need some good ideas on how to eat when you're on the road. I know you can get salad at McDonald's but I don't care much for their salads. Any advice will be greatly appreciated.
Sunday, January 08, 2006
Researches say that blueberries have:
"Researchers at the USDA Human Nutrition Center (HNRCA) have found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Antioxidants help neutralize harmful by-products of metabolism called "free radicals" that can lead to cancer and other age related diseases. Anthocyanin -- the pigment that makes the blueberries blue -- is thought to be responsible for this major health benefit."
"In another USDA Human Nutrition Center (HNRCA) lab, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, a finding that has important implications for humans. Again, the high antioxidant activity of blueberries probably played a role."
"Blueberries may reduce the build up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke, according to scientists at the University of California at Davis. Antioxidants are believed to be the active component."
Prevention of Urinary Tract Infections
"Researchers at Rutgers University in New Jersey have identified a compound in blueberries that promotes urinary tract health and reduces the risk of infection. It appears to work by preventing bacteria from adhering to the cells that line the walls of the urinary tract."
Blueberries and Eyesight
"A number of studies in Europe have documented the relationship between bilberries, the European cousin of blueberries and improved eyesight. This is thought to occur because of the anthocyanin in the blue pigment which is also available in the blueberry. One study in Japan documented that blueberries helped ease eye fatigue.
"At the recent American Chemical Society meeting it was reported that a compound found in blueberries called pterostilbene has "the potential to be developed into a nutraceutical for lowering cholesterol, particularly for those who do not respond well to conventional drugs," reports foodnavigator.com (8/24/04). Study authors from the USDA's Agricultural Research Service (ARS) indicate that the compound found in Vaccinium berries could be a "potent weapon in the battle against obesity and heart disease through its cholesterol-reducing potential." Head researcher, Agnes M. Rimando and her associates "earlier showed that this compound may help fight cancer." An abstract of the study is found on the Agricultural Research Service website which also studied the presence of resveratrol and piceatannol. According to the technical abstract, "These naturally occurring stilbenes, known to be strong antioxidants and to have cancer chemopreventive activity, will add to purported health benefits derived from consumption of these small fruits."
"Eating blueberries may help you remember where you placed your car keys—important findings if you’d like to keep Alzheimer’s and heart disease at bay.
The research was presented Monday, August 19, at the ACS national meeting in Boston.
"In one study, Jim Joseph, director of the neuroscience laboratory in the USDA Human Nutrition Center (HNRCA), fed blueberry extractions—the equivalent of a human eating one cup of blueberries a day—to mice and then ran them through a series of motor skills tests.
"He found that the blueberry-fed mice performed better than their control group counterparts in motor behavioral learning and memory, and he noticed an increase in exploratory behavior. When he examined their brains, he found a marked decrease in oxidative stress in two regions of the brain and better retention of signal-transmitting neurons compared with the control mice.
"The chemical that appears responsible for this neuron protection, anthocyanin also gives blueberries their color and might be the key component of the blueberry’s antioxidant and anti-inflammatory properties. Blueberries, along with other colorful fruits and vegetables, test high in their ability to subdue oxygen free radicals. These oxygen radicals, which can damage cell membranes and DNA through a process known as oxidative stress, are blamed for many of the dysfunctions and diseases associated with aging.
"These findings could become increasingly important as the U.S. population ages. It is projected that by 2050, more than 30% of Americans will be over 65 and will have the decreased cognitive and motor function that accompanies advanced age. Joseph is currently testing the effects of blueberries on humans. Preliminary results show that people who ate a cup of blueberries a day have performed 5–6% better on motor skills tests than the control group."
Saturday, January 07, 2006
Friday, January 06, 2006
Over the past few days, I've been gearing up. So far, I've been eating more salads and fruit every day and dropping back on the sweets and other fats. By the way, the Smart Ones Ice Cream Sandwiches are good and only two points apiece. I think I love them.
We'll have our Wednesday Weight-In (WWIN) next week, and hopefully we'll all post losses. If not then, we will next time. We're going to be thiner ... and dare I say it ... even sexy next year. Go us!
I thought this would be an easy breakfast, too, for those looking for something in the morning. And, trust me, it's easy. If it has more than six ingredients or takes more than 20 minutes to prepare than you didn't get the recipe from me. :)
Actually, I used to do something similar to this to get my son to eat more fruit when he was little. I just layered the ingredients in a glass, called it a parfait and told him it was dessert.
Anyway, here it is:
1 medium banana 110 calories 29 carbs 0 fat 4 gm fiber
6 oz flavored nonfat yogurt 110 calories 20 carbs 0 fat 0 fiber
1/2 c. strawberries 23 calories 5 carbs 0 fat 4 gm fiber
1/2 oz of chopped, toasted almonds 83 calories 3 carbs 7.2 fat 1.5 fiber
Peel banana (really, if I have to tell you that maybe you should get someone to help you with the rest of the recipe) ;), and split in two. The banana, you split the banana in two. Arrange in a bowl. Place the strawberries in the middle of that and top with yogurt and nuts. Enjoy! Oh, for the same 110 calories, you can use 1/2 cup of Bluebell nonfat banana split frozen yogurt, which is really good, too.
Thursday, January 05, 2006
Anyway, the scale...I was shocked. I am not sure if it was because of the holidays or what. I don't feel like I over did it, but my scale says differently. Frankly, I think it is demon possessed.
I am also looking to invest in a treadmill. A nice used one if I can find it. This time of year means finding one is difficult. Those resolutions and all... I have trouble keeping up the effort of having to go to a gym after work and finding a place for my daughter to go, while I do. My mom has been gracious enough to let me use her equipment in the past, but I find the same issue of having to leave the house after a long day of work, hard and of course the temptation of just sitting on her comfy couch and visiting, instead of actually working out. I could be more dedicated if I just had one in my living room. Between the treadmill and Pilates, I can lose. Exercise is key for me.
On this site, there's also a place to keep track of your weight, with graphs showing your progress. There's even a place to keep track of your water intake. I've used this website in the past, but inconsistently. Now that I'm a little more motivated, thanks to y'all, I'm going to try and use it daily to help me stay on track. Just thought I'd pass it on to you. :)
Wednesday, January 04, 2006
Anyweigh, I was just wondering if we wanted to post our progress on here, say, every Friday. We won't post our actual weight because, well, I don't want your pity mainly, but we could post how much we lost. For instance, you might say, "I lost 2 pounds this week," or, "I lost 1 pound this week for a total of 12 pounds." It will be a "weigh" to keep us all accountable to each other and give us an opportunity to support and cheer for each other. After all, you know what they say, "Where there's a will, there's a 'weigh'!" (Okay, I was stretching for that one.)
It doesn't have to be Friday, I just picked that day at random. It could be any day we decide on. Let me know what you think but don't keep me "weighting" too long. (Okay, okay, I'll stop now.)
So, share your successful breakfast tips here, please!
What are your best tips?
My biggest problem area is my crazy schedule. I work nights and then try to flip back to days when I'm off work. It makes meal planning a real challenge. I'm going to start by trying to control what I eat at work and I'm going to do that by taking Lean Cuisines for my main meal. That way I don't have to worry about portion control at work. I'm also going to take a couple of snacks so I can eat something about every four hours to keep my metabolism up. I find most of my eating at work isn't because I'm hungry, but because I've convinced myself it helps me stay awake. So one snack will be something like carrots, to satisfy my need to crunch. Well, I'm not sure carrots will ever satisfy much for me, but it will help. :) And I'm going to take a Slim Fast snack bar to satisfy my sweet tooth. They have some really good bars out there. Maybe I'll eventually move on to a bar higher in protein, but for now I'll stick with these.
Tuesday, January 03, 2006
This is a good idea! It'll help me, a lot, I'm sure.
I need to get some menu ideas put together. I joined a two-week free trial of Weight Watchers E-Tools online and have perusing recipes like mad. It will also let you input recipes and it'll come back with the points value for it. Very cool!
I am looking forward to this! I wanna feel all sexy n'stuff. :P
I thought I'd share how I prepared for The Great Slim Down 2006. Last night I went out and bought several Weight Watchers Smart Ones dinners as well as some of their desserts. I also bought salad fixings and other no-point veggies.
Finally I purchased a new digital scale. This happened to be a Weight Watchers scale. I noticed in my local Wal-Mart flyer that it was on sale for $28. My old scale was a good 15 years old and wasn't very accurate. Now I'm ready to go.
I would rather have done it where each of us could post, instead of just commenting to whatever I post, though. Maybe Tech can help us with that. If you have any other ideas or thoughts, please let me know.