A friend of mine posted the following on her Facebook page:
People are concerned about what they eat between Christmas and New Years and really what they should be concerned about is what they eat between New Years and Christmas.
This is so true! In my mind it follows the same principles as someone who is worried about having the perfect wedding. When really the marriage isn't about the day.... the marriage is about every day FOLLOWING the wedding day.
When it comes to food and exercise, it's about what you do MOST days that counts in the long run.
Have a great New Year's eve my friends.
Wednesday, December 30, 2009
Thursday, December 17, 2009
Holiday Training Tips From Jeff Galloway
I like Jeff's blog and thought I'd share this entry. Check his stuff out sometime.
Here is a recent entry:
It's possible to keep your training on track, even with holiday distractions. Here are some tips that have helped many runners maintain conditioning even with holiday temptations. You'd be surprised, but even very short workouts on maintenance days can maintain your fitness, relieve stress, inject more energy and allow you to feel better during holiday festivities.
Here is a recent entry:
It's possible to keep your training on track, even with holiday distractions. Here are some tips that have helped many runners maintain conditioning even with holiday temptations. You'd be surprised, but even very short workouts on maintenance days can maintain your fitness, relieve stress, inject more energy and allow you to feel better during holiday festivities.
Plan Ahead
Write your workouts on a calendar, for the entire holiday period. Just having a plan tends to result in more runs each week. By looking ahead, each day, you will become more focused and are more likely to make time for your scheduled runs or walks.
Pick quiet times
Family members tend to sleep later during the holidays. By getting up and out the door early, you can finish your workout done before others arise. Each day, look at the time periods that would be open for exercise.
Focus on the long ones
Endurance is the key to finishing your race with strength and power. Follow your program, ensuring that you get in the long runs. Depending upon the program, you will only have to run /walk longer every 14-21 days. If you have to go slower or take more walk breaks, do it. Your only mission is to “go the distance."
Release stress with a short run or walk
Practically everyone experiences stress during the holidays. By moving your legs you will improve your attitude, increase vitality, and feel better about yourself. Even a short session of 5-10 minutes can help you focus on priorities, on a busy day
Minimal training will maintain your adaptations
When you don't have much time, and you are scheduled for a “maintenance run or walk”, just go for 5 minutes. If you get out for 5 minutes you will probably continue for 10 or 15, which will maintain the adaptations in your feet and legs between the long runs.
Don't be obsessive about food
If you don't have the perfect diet during the holidays, you won't lose any fitness. While eating a lot of sugar /fat is not the best diet, you can burn it off as you exercise. If you tell yourself that you will never eat another holiday cookie, you'll probably be good until that day when there's no one around—and it's you and the cookies. If you sample and just taste foods that you like, many runners avoid deprivation binges later.
Stage social runs with friends/family
When you have folks gathering from other areas, schedule a walk or run together. This promotes sharing of lives, stories, while bestowing an attitude boost.
When the weather is not ideal
Get to the mall before the stores open and walk (or run if possible). This will give you a preview of the sale items, while you get in some exercise. Treadmills are a suitable substitute if the weather is austere. Some runners will warm up with indoor exercise, then run or walk outside for 5-10 minutes and continue to alternate out and in.
Wednesday, December 16, 2009
Christmas is around the corner....
With all the excitement going on and preparations that you are making, don't forget to pause and listen for God's presence.
It's there - sometimes we just need to take the time, listen, and look for it.
It's there - sometimes we just need to take the time, listen, and look for it.
Sunday, December 13, 2009
Wednesday, November 25, 2009
Wrong side of the bed?!
Last night I slept on the other side of the bed and it felt very "wrong". It wasn't right or wrong obviously, but it felt awkward. So I've been pondering why it felt "awkward". If I sleep in a hotel bed or at my mother's house or somewhere else and I'm on the other side of the bed, it doesn't feel awkward. So I've come to the conclusion that it is simply that we are creatures of habit and breaking outside of our habits feels awkward. And in some cases it can be downright hard.
Take eating and exercising habits for instance. We get into patterns - whether good or bad - and then it's awkward to break the cycle. This is a good thing with the good habits, but when we have bad habits that we are trying to break it can be very difficult. Although sometimes uncontrollable forces have a very definite impact on our habits and can throw them off kilter before we realize it has become a problem.
The change in seasons has done that to me. I was really enjoying my exercising and running outside through the spring and summer. Now the weather has turned rainy (cold isn't so bad...but it just seems like it's raining all the time) and I'm finding myself not exercising nearly as much as I used to. And suddenly it feels awkward - and I don't like it.
I'm going to have to weigh the options and decide a new course of action. Last year I used my elliptical almost daily. It was convenient and I really enjoyed it. This year it doesn't sound quite as appealing, and I'm not sure why, but I think it has to do with the social aspect that I've come to enjoy when I run or bike with friends. My initial thoughts are to join the YMCA, another gym, or to use the work out room where I live. In the past I've been quick to join but then find that I don't use the membership and the $$ goes to waste, so I don't want to just jump into that course of action without a strong commitment that I'll go and use it.
I think half the battle is REALIZING that a habit is heading in a "not so good" direction so that corrective action can be taken before a new "bad" habit has been created and accepted.
I'll let you know what I decide. In the meantime I'm going to go put on my workout clothes, get on my elliptical and contemplate which side of the bed to sleep on tonight.
Take eating and exercising habits for instance. We get into patterns - whether good or bad - and then it's awkward to break the cycle. This is a good thing with the good habits, but when we have bad habits that we are trying to break it can be very difficult. Although sometimes uncontrollable forces have a very definite impact on our habits and can throw them off kilter before we realize it has become a problem.
The change in seasons has done that to me. I was really enjoying my exercising and running outside through the spring and summer. Now the weather has turned rainy (cold isn't so bad...but it just seems like it's raining all the time) and I'm finding myself not exercising nearly as much as I used to. And suddenly it feels awkward - and I don't like it.
I'm going to have to weigh the options and decide a new course of action. Last year I used my elliptical almost daily. It was convenient and I really enjoyed it. This year it doesn't sound quite as appealing, and I'm not sure why, but I think it has to do with the social aspect that I've come to enjoy when I run or bike with friends. My initial thoughts are to join the YMCA, another gym, or to use the work out room where I live. In the past I've been quick to join but then find that I don't use the membership and the $$ goes to waste, so I don't want to just jump into that course of action without a strong commitment that I'll go and use it.
I think half the battle is REALIZING that a habit is heading in a "not so good" direction so that corrective action can be taken before a new "bad" habit has been created and accepted.
I'll let you know what I decide. In the meantime I'm going to go put on my workout clothes, get on my elliptical and contemplate which side of the bed to sleep on tonight.
Monday, November 23, 2009
I Get My Moxy From Fern
As I type this my 91.5 year old Grandma Fern is laying in hospice. She has been strong in spirit, mind and body until a couple weeks ago when she had a stroke. Then a week later she had a seizure and another stroke and now there is no hope for her recovery. They are doing everything they can to make her comfortable and there has been family by her side 24/7 for the past 10+ days.
Grandma Fern is the type of woman everyone wants for a Grandma. She is kind, intelligent, has a good sense of humor, is a hard worker, gives great back rubs, makes an awesome fish fry, (northern and walleye caught by Gramps from Pelican Lake) always looks like a million bucks, is a devoted Packer fan and has been known to gamble here and there.
By example she has taught her daughters, granddaughters, and great-granddaughters how to live and love. (I'm sure the male types in our family learned a lot too, but this is being written from the female perspective today, sorry guys.) I was in my early 20's before I realized that not all mothers and daughters got along! My grandma and her daughters should be the poster family for how to do it right. I have nothing but deep respect for all of them.
My grandma is not a complainer. She likes to shock us with a funny "zinger" when least expected and make everyone laugh. Even now, laying there and fighting for breath for over a week and barely a moan or grumble from her. She's a fighter.
I'm not sure what her image of heaven is, but Grandma thinks my Grandpa has probably found someone else up there. We all know better. They were married for over 60 years and he's waiting with his arms wide open for her to arrive. The best is yet to come.
She's got MOXY, and I'm proud to say that that's where I get my moxy from.
Grandma Fern is the type of woman everyone wants for a Grandma. She is kind, intelligent, has a good sense of humor, is a hard worker, gives great back rubs, makes an awesome fish fry, (northern and walleye caught by Gramps from Pelican Lake) always looks like a million bucks, is a devoted Packer fan and has been known to gamble here and there.
By example she has taught her daughters, granddaughters, and great-granddaughters how to live and love. (I'm sure the male types in our family learned a lot too, but this is being written from the female perspective today, sorry guys.) I was in my early 20's before I realized that not all mothers and daughters got along! My grandma and her daughters should be the poster family for how to do it right. I have nothing but deep respect for all of them.
My grandma is not a complainer. She likes to shock us with a funny "zinger" when least expected and make everyone laugh. Even now, laying there and fighting for breath for over a week and barely a moan or grumble from her. She's a fighter.
I'm not sure what her image of heaven is, but Grandma thinks my Grandpa has probably found someone else up there. We all know better. They were married for over 60 years and he's waiting with his arms wide open for her to arrive. The best is yet to come.
She's got MOXY, and I'm proud to say that that's where I get my moxy from.
Changes, changes and a fresh look!
Hi all!
Since a healthy lifestyle is about SO much more than food, I have decided to expand the focus of the blog to include not just the food stuff, but a healthy lifestyle as a whole. There will still be stuff about food - I love food! That's a sure bet, but I'll be expanding my posts to include exercise, and the spiritual aspect as well. (Even more than in the past.) You'll probably find that the posts will be a little more on the personal side as well.
So with the slight shift in content.... a new template was in order as well.
Out with the old and in with the new. I'm liking it!
Since a healthy lifestyle is about SO much more than food, I have decided to expand the focus of the blog to include not just the food stuff, but a healthy lifestyle as a whole. There will still be stuff about food - I love food! That's a sure bet, but I'll be expanding my posts to include exercise, and the spiritual aspect as well. (Even more than in the past.) You'll probably find that the posts will be a little more on the personal side as well.
So with the slight shift in content.... a new template was in order as well.
Out with the old and in with the new. I'm liking it!
Sunday, November 15, 2009
Filling Out My Tracker
In the meeting room this week, we challenged everyone to fill out their trackers and bring them in next week. I'm filling mine out faithfully and do you know how many times I have either not eaten something or really thought about it twice because I know I have to write it down?
As you know, I lost my weight on Weight Watchers CORE program where tracking is not such a big deal. I'm not a tracker by nature and so this is a real chore for me. I'm still following the Core (now Simply Filling) technique, but I'm writing it and tracking it. AND it's making a difference. I'm sure of it.
The power of tracking should NOT be underestimated!
Friday, November 13, 2009
The Marathon!
I'll bet you've all been on pins and needles waiting to read about the WhistleStop Marathon. My deepest apologies that it's taken this long to post. Life has raced along at a crazy pace ever since the race.
I FINISHED! Yay! I did it in 4 hours 39 minutes and 01 second. Truly if I'd have known they were counting the seconds I'd have run a little faster! Ha!
I'm so glad I did it. It was not easy. In fact mile 23 and 24 were VERY hard and if it wasn't for the support of my "fan", I probably would have walked the rest of the way. I'd have finished... but it would have taken me a lot longer. I am happy to say that following a couple days of stiff legs, I was walking normally only a couple days later.
I highly recommend doing a marathon. If I can do it - you sure can too.
And I got a free t-shirt - whoot, whoot!
Thursday, October 8, 2009
Tomorrow we leave for the marathon
Tomorrow morning we leave for Ashland so that I can run 26.2 miles on Saturday in the WhistleStop Marathon.
Just for the record... the marathon I signed up for is the one with blue skies, white puffy clouds, pretty fall leaves on the trees and 50 or 60 degree weather. Picture book perfect. Everyone smiling and happy. That unfortunately is not the forecast for Saturday! So much of a distance race is the mental part and I've been struggling with that aspect this week. Trying to prepare myself mentally for the prospect that there is a very good chance that I'll be running for 4.5 hours in the rain and cold, perhaps even snow. I am finding myself revisiting why I decided to do this in the first place. Here's what I've come up with:
* I first wanted to run a marathon when I was 17 years old. I am now 49.... you do the math.
* I am just about finished with one of the most emotionally draining things a person can go through and it's lasted almost 10 years. It was a marathon in itself and I am almost finished with it. 26.2 miles will be a walk in the park in comparison.
* I have been training to run this marathon for longer than I actually acknowledged it. It began in January 2006, I just didn't know it then. Therefore I am in the best physical condition I have ever been in, in my entire life.
* I want to "check" it off my list. I'm big on lists - refer to my post from the first of the year.
* I have had great support from friends and loved ones.
* I want to make certain people proud of me... including myself.
* This is not something I could ever do on my own. This is a gift of health and endurance from God and I am thankful of that daily.
* Just as eating healthy has become a lifestyle for me, running has as well. I like it.
* My dad will have fun telling people I did it. I like that.
* I have moxy. Whatever that means.
Wish me well my friends! I'll keep you posted.
Bacher out.
Just for the record... the marathon I signed up for is the one with blue skies, white puffy clouds, pretty fall leaves on the trees and 50 or 60 degree weather. Picture book perfect. Everyone smiling and happy. That unfortunately is not the forecast for Saturday! So much of a distance race is the mental part and I've been struggling with that aspect this week. Trying to prepare myself mentally for the prospect that there is a very good chance that I'll be running for 4.5 hours in the rain and cold, perhaps even snow. I am finding myself revisiting why I decided to do this in the first place. Here's what I've come up with:
* I first wanted to run a marathon when I was 17 years old. I am now 49.... you do the math.
* I am just about finished with one of the most emotionally draining things a person can go through and it's lasted almost 10 years. It was a marathon in itself and I am almost finished with it. 26.2 miles will be a walk in the park in comparison.
* I have been training to run this marathon for longer than I actually acknowledged it. It began in January 2006, I just didn't know it then. Therefore I am in the best physical condition I have ever been in, in my entire life.
* I want to "check" it off my list. I'm big on lists - refer to my post from the first of the year.
* I have had great support from friends and loved ones.
* I want to make certain people proud of me... including myself.
* This is not something I could ever do on my own. This is a gift of health and endurance from God and I am thankful of that daily.
* Just as eating healthy has become a lifestyle for me, running has as well. I like it.
* My dad will have fun telling people I did it. I like that.
* I have moxy. Whatever that means.
Wish me well my friends! I'll keep you posted.
Bacher out.
Monday, September 28, 2009
Marathon - 12 days to go and counting!
I told you last June that I had decided to train for a marathon. 26.2 miles. At the time it felt very distant and now my friends it is only 12 days away! Holy catfish! The race I entered is the WhistleStop Marathon in Ashland, WI on October 10th and according to their website it will be a gorgeous fall day, running through the woods gazing at the trees that are yellow, red and orange. Sounds perfect!
I've been training diligently and have run as far as 21 miles a week ago. The training program has us starting to taper so Saturday I "only" ran 14 miles and this week our long run is 8 miles. The schedule calls for 5 miles today, but it's cold and really windy out and I hate to tell you this, but I'm going to jump on the elliptical instead of running outside. Sometimes I'm kinda mamsy-pamsy and a fair weather gal. What I'd really like to be doing is putting on my jammies and curling up in front of the fireplace with Harry and a good book!
I'm not nervous about the run yet, however I do feel I should be thinking more about it. I believe it involves a lot of mental toughness and gumpsion. Set goals and stick to it and be willing to not give up. I imagine that I'll have to reach deep inside at some point and find the guts to just make myself do it.
Running a marathon sounds similar to reaching a weight loss goal doesn't it? Set goals, both long range goals and short term goals. Sometimes it feels easy. Sometimes not. Stick to it. Never give up. Have a plan. Work the plan. Hang in there. Surround yourself with a support team. Just make yourself do it. Enjoy the outcome. Create new habits. Sometimes smiling, sometimes crying, sometimes laughing, sometimes frowning. And in the end proud as all get out that you held tough and accomplished it.
I'll keep you posted - in the meantime keep me in your prayers.
I've been training diligently and have run as far as 21 miles a week ago. The training program has us starting to taper so Saturday I "only" ran 14 miles and this week our long run is 8 miles. The schedule calls for 5 miles today, but it's cold and really windy out and I hate to tell you this, but I'm going to jump on the elliptical instead of running outside. Sometimes I'm kinda mamsy-pamsy and a fair weather gal. What I'd really like to be doing is putting on my jammies and curling up in front of the fireplace with Harry and a good book!
I'm not nervous about the run yet, however I do feel I should be thinking more about it. I believe it involves a lot of mental toughness and gumpsion. Set goals and stick to it and be willing to not give up. I imagine that I'll have to reach deep inside at some point and find the guts to just make myself do it.
Running a marathon sounds similar to reaching a weight loss goal doesn't it? Set goals, both long range goals and short term goals. Sometimes it feels easy. Sometimes not. Stick to it. Never give up. Have a plan. Work the plan. Hang in there. Surround yourself with a support team. Just make yourself do it. Enjoy the outcome. Create new habits. Sometimes smiling, sometimes crying, sometimes laughing, sometimes frowning. And in the end proud as all get out that you held tough and accomplished it.
I'll keep you posted - in the meantime keep me in your prayers.
Thursday, September 24, 2009
YOUR IMPORTANCE
I like this! You just never know....
If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.
-- Fred Rogers, Mr. Roger's Neighborhood
If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.
-- Fred Rogers, Mr. Roger's Neighborhood
Tuesday, September 22, 2009
HOPE!
Did you know that you need hope? We all do. Swiss theologian M.L. Bruner said, “What oxygen is to the lungs, such is hope to the meaning of human life.” Just as our physical bodies would die without oxygen, our spirit will suffocate without hope!
I hope for good health and the strength to have habits that help my body to be healthy and strong. I hope for those I care about to find joy, peace and love in their lives. I hope for many things...both complex and simple.
Always hold tight to hope my friends! Hope is our oxygen.
Bacher out.
I hope for good health and the strength to have habits that help my body to be healthy and strong. I hope for those I care about to find joy, peace and love in their lives. I hope for many things...both complex and simple.
Always hold tight to hope my friends! Hope is our oxygen.
Bacher out.
Thursday, August 27, 2009
Hot Fudge 'n Brownie Sundae - without the guilt!
Hi Gang! This one came across my radar from Hungry Girl and I am going to give it a whirl this weekend! Patti
PER SERVING (entire sundae): 190 calories, 2g fat, 116mg sodium, 41g carbs, 4.5g fiber, 27g sugars, 4g protein -- POINTS® value 3*
Chocolate, chocolate, chocolate... and MORE chocolate. AHHHHHHHH!
Ingredients:
1/2 cup Breyers Double Churn Free French Chocolate fat-free ice cream
2 tbsp. Fat Free Reddi-wip
1 tbsp. traditional fudge brownie mix
2 tsp. Hershey's Lite chocolate syrup
1 tsp. mini semi-sweet chocolate chips
1/2 tsp. fat-free liquid egg substitute (like Original Egg Beaters)
Directions:
Place brownie mix in a small microwave-safe dish (like a ramekin). Add egg substitute and 1/2 tsp. water, and mix well. Microwave for 45 seconds, and then let sit for 5 minutes. Then, use a fork to break it up and crumble into brownie bits (use your fingers, too -- just make sure your hands are clean!). Place ice cream in a dessert dish, and top with brownie bits. Set aside.
Place chocolate chips in a small microwave-safe dish, and cover with syrup. Microwave for 45 seconds, and then mix well. Pour sauce over the brownie bits and ice cream. Dig in!!!
MAKES 1 SERVING
HG Tip! Wondering what to do with the rest of your brownie mix? Make single-serving brownies by thoroughly mixing 2 tbsp. brownie mix with 1 tsp. fat-free liquid egg substitute and 1 tsp. water in a small dish and then microwaving for 1 minute. Let sit for 5 minutes, and then consume immediately! Your treat will contain around 106 calories, 2g fat, 22g carbs, and 1g fiber (POINTS® value 2*).
PER SERVING (entire sundae): 190 calories, 2g fat, 116mg sodium, 41g carbs, 4.5g fiber, 27g sugars, 4g protein -- POINTS® value 3*
Chocolate, chocolate, chocolate... and MORE chocolate. AHHHHHHHH!
Ingredients:
1/2 cup Breyers Double Churn Free French Chocolate fat-free ice cream
2 tbsp. Fat Free Reddi-wip
1 tbsp. traditional fudge brownie mix
2 tsp. Hershey's Lite chocolate syrup
1 tsp. mini semi-sweet chocolate chips
1/2 tsp. fat-free liquid egg substitute (like Original Egg Beaters)
Directions:
Place brownie mix in a small microwave-safe dish (like a ramekin). Add egg substitute and 1/2 tsp. water, and mix well. Microwave for 45 seconds, and then let sit for 5 minutes. Then, use a fork to break it up and crumble into brownie bits (use your fingers, too -- just make sure your hands are clean!). Place ice cream in a dessert dish, and top with brownie bits. Set aside.
Place chocolate chips in a small microwave-safe dish, and cover with syrup. Microwave for 45 seconds, and then mix well. Pour sauce over the brownie bits and ice cream. Dig in!!!
MAKES 1 SERVING
HG Tip! Wondering what to do with the rest of your brownie mix? Make single-serving brownies by thoroughly mixing 2 tbsp. brownie mix with 1 tsp. fat-free liquid egg substitute and 1 tsp. water in a small dish and then microwaving for 1 minute. Let sit for 5 minutes, and then consume immediately! Your treat will contain around 106 calories, 2g fat, 22g carbs, and 1g fiber (POINTS® value 2*).
Tuesday, August 4, 2009
You Scream - I Scream - We All Scream for Ice Cream!
From the Weight Watchers website - the low down, on ice cream and great info on making an informed selection.
Like I always say, "Knowledge is power." My favorite is Edy's Slow Churned 1/2 the Fat Peanut Butter Cup at only 130 calories for half cup. Just be sure to invite me over for a small dish when you have it!
Ice cream
The one-size-fits-all term of old now has several sub-categories, with varying degrees of waistline-friendliness.
The rich, decadent flavor of superpremium ice cream comes from an abundance of milkfat (at least 14 percent) and very little added air — and density means more calories.
Like I always say, "Knowledge is power." My favorite is Edy's Slow Churned 1/2 the Fat Peanut Butter Cup at only 130 calories for half cup. Just be sure to invite me over for a small dish when you have it!
Ice cream
The one-size-fits-all term of old now has several sub-categories, with varying degrees of waistline-friendliness.
The rich, decadent flavor of superpremium ice cream comes from an abundance of milkfat (at least 14 percent) and very little added air — and density means more calories.
Premium is a step down from there (11- to 15-percent milkfat, and a bit more air), but still packs plenty of POINTS® values. Both varieties tend to come in more unusual, “gourmet” flavors. Regular contains at least 10-percent milkfat, and has even more air than premium. Compare nutrition facts labels — you’ll be surprised by how well some regular ice cream fits into the program. Reduced Fat contains at least 25-percent less fat than its regular counterpart. Light and low-fat has less than 30 percent of calories from fat or no more than 3 grams of fat in a half-cup serving. Non-fat has less than 0.5 grams of fat. That said, always check the nutrition facts: the “light” variety of a superpremium brand may have more POINTS values than the “regular” from another brand.
A few words about milkfat: Because the amount of air pumped into different brands varies so greatly, the percentage of milkfat doesn’t correspond precisely to the number of fat grams per serving. For example, if a superpremium vanilla has 16-percent milkfat and 12 fat grams per serving, the regular might have 10-percent milkfat and 7 grams of fat in a serving, and the light could have 4-percent milkfat and 4 fat grams. That’s why it’s so important to calculate the POINTS values for each specific brand you try.
Slow-churned, cold-churned or double-churned
Three names for the same thing, this is a revolution in reduced-calorie ice cream production, a new process that disperses the tiny globules of milk fat more thoroughly. The basic recipe — and the milkfat content — is the same as other low- and reduced-fat ice creams, but the technique used to make it creates the illusion of richness. These products can offer the satisfaction of premium ice cream with far less fat and calories. There are a few brands on the market now that have a POINTS value of only 3 per serving, but still feel indulgent. Note that “no sugar added” doesn’t always equal a big difference in calories (or POINTS value).
Soft serve
Surprise! Those sweet swirls are almost always reduced-fat — most recipes call for only 3- to 6-percent milkfat. Plus its soft texture comes from churned-in air, which yields fewer calories by volume. Frozen custard is not the same as soft serve — it’s got added egg yolks, plus a higher percentage of milkfat.
Gelato
Similar in texture to soft serve but with a much more intense flavor, gelato can be an occasional treat. It usually has more milk than cream, meaning a lower fat count than regular ice cream, but with much less air — so there are more calories in less volume. Stick to small servings.
Frozen yogurt
With a taste and calorie count that’s similar to light ice cream, this is usually a good choice — but don’t forget to read the nutrition facts! Some frozen yogurts have a higher POINTS value per serving than slow-churned ice cream.
Non-dairy frozen desserts
If you’re a vegan, lactose intolerant or watching your cholesterol, you can still enjoy a creamy treat. Frozen desserts based on soy or rice are plan-friendly — relatively low in calories and fat — and, while they may not taste exactly like the real thing, they’re a whole lot better than nothing.
Sherbet and sorbet
Sherbet has less milkfat and more sugar than low-fat ice cream, and its POINTS value is relatively low. Sorbet has no dairy in it at all, so it’s usually fat-free — but the high sugar content means that it may have just as many calories as some ice creams. But texturally it’s entirely different: more icy and refreshing, but less decadent.
Thursday, July 23, 2009
Diet Soda Cake
This was dubbed by another WW leader as the "best" Diet Soda Cake. Sounds rather good and as birthday month approaches quickly, perhaps I'll try it!
Best Diet Soda Cake
12 servings at 4 points each
1 Box Yellow Cake Mix
1 tsp Almond Extract
1 can White Diet Soda
1 pkg Sugar Free/Fat Free Pistachio Pudding
Mix all ingredients together. Spray 9x13 pan with non stick spray and pour mixture in. Bake at 375 degrees for 25-30 minutes.
Note: Can put in muffin pan if desired. Makes 12 muffins.
Best Diet Soda Cake
12 servings at 4 points each
1 Box Yellow Cake Mix
1 tsp Almond Extract
1 can White Diet Soda
1 pkg Sugar Free/Fat Free Pistachio Pudding
Mix all ingredients together. Spray 9x13 pan with non stick spray and pour mixture in. Bake at 375 degrees for 25-30 minutes.
Note: Can put in muffin pan if desired. Makes 12 muffins.
Wednesday, July 1, 2009
It's official
It's official gang - I just signed up to run a marathon in October!
The money has been paid.... there is no turning back now!
The money has been paid.... there is no turning back now!
Wednesday, June 17, 2009
What are the biggest mistakes people make when dieting?
Hey everyone! This question (and their answer) came on the Hungry Girl e-zine recently. Their answer follows.... but I'd love to hear YOUR thoughts on the matter. Comment and let me know what YOU think. - Patti
Dear Hungry Girl,
What do you think are the biggest mistakes people make when dieting? Are there any secrets? I keep losing and gaining the same 20 lbs. Ugh!
Diet Diva
Dear DD,
There are many mistakes people tend to make when dieting. I'm going to list some of the biggies. And remember, this is just my opinion.
1. Following fad diets. I'm not a fan of fad diets. They don't teach you how to eat in a way you can live with forever. Sure, if you follow a set plan for a limited time, you can lose weight. The hard part is maintaining that weight loss in the long term. If you try to stick with the fad diet's style of eating, it's very likely you'll eventually give up or get bored. If you go back to your old eating habits, you regain the weight. This is a huge problem and the reason why I don't recommend fad dieting.
2. Skipping meals. If you skip meals you'll only end up hungrier and more likely to eat too much and/or the wrong thing. It's that simple. Eat breakfast. Eat lunch. And eat dinner!
3. Drinking calories. Sheesh! Drinking your calories is a WASTE... really. It's much more satisfying to chew food than it is to drink stuff. Having a low-calorie liquid swap is fine -- like treating yourself to one of our Swappuccinos or a diet hot cocoa when you're craving the real thing. But it's too easy to sip an extra 300 - 500 calories a day if you drink calorie-packed beverages. Avoid those and stick with water for the most part.
4. Living in denial. Don't pretend there are no calories in condiments, that a salad is healthy and diet-friendly no matter what, and that food you eat while standing (or on an airplane, etc., etc.) doesn't count. It ALL counts!
5. Not reading labels. READ LABELS, people! And read them CAREFULLY. Take note of serving sizes and servings per package. This is KEY.
There you have it... those are five mistakes that are very common. And no, there are no real secrets to dieting -- except that you need to find a way to eat that'll work for you FOREVER. That's the one thing people tend to forget -- the forever factor.
Dear Hungry Girl,
What do you think are the biggest mistakes people make when dieting? Are there any secrets? I keep losing and gaining the same 20 lbs. Ugh!
Diet Diva
Dear DD,
There are many mistakes people tend to make when dieting. I'm going to list some of the biggies. And remember, this is just my opinion.
1. Following fad diets. I'm not a fan of fad diets. They don't teach you how to eat in a way you can live with forever. Sure, if you follow a set plan for a limited time, you can lose weight. The hard part is maintaining that weight loss in the long term. If you try to stick with the fad diet's style of eating, it's very likely you'll eventually give up or get bored. If you go back to your old eating habits, you regain the weight. This is a huge problem and the reason why I don't recommend fad dieting.
2. Skipping meals. If you skip meals you'll only end up hungrier and more likely to eat too much and/or the wrong thing. It's that simple. Eat breakfast. Eat lunch. And eat dinner!
3. Drinking calories. Sheesh! Drinking your calories is a WASTE... really. It's much more satisfying to chew food than it is to drink stuff. Having a low-calorie liquid swap is fine -- like treating yourself to one of our Swappuccinos or a diet hot cocoa when you're craving the real thing. But it's too easy to sip an extra 300 - 500 calories a day if you drink calorie-packed beverages. Avoid those and stick with water for the most part.
4. Living in denial. Don't pretend there are no calories in condiments, that a salad is healthy and diet-friendly no matter what, and that food you eat while standing (or on an airplane, etc., etc.) doesn't count. It ALL counts!
5. Not reading labels. READ LABELS, people! And read them CAREFULLY. Take note of serving sizes and servings per package. This is KEY.
There you have it... those are five mistakes that are very common. And no, there are no real secrets to dieting -- except that you need to find a way to eat that'll work for you FOREVER. That's the one thing people tend to forget -- the forever factor.
Sunday, June 14, 2009
I rocked the Bellin 10k run!
So yesterday was the Bellin 10k run and I so totally rocked it! I really had not timed myself prior to this, but had a pretty good feel that I may be able to break an hour. So I set out and tried to keep a pace that was good for me. Not too slow and not killer. When I was coming around the corner at 6 miles and I saw the gun time I thought, I might be able to break an hour if I push it the last 3 blocks. So I tried to step it up a bit and push it to the end. Well come to find out I had an extra 2 minutes on my calculation because I didn't pass the starting line until 2 minutes after my wave started. Long story short - I finished in 56:28! An average of 9:06 minute miles. A personal best, thank you very kindly. In fact, in 1990 (when I was REALLY 29) I ran it in 58:43. So there you have it. I'm running faster now than ever before.
Next goal - running a marathon in October. I'll keep you posted on how the training is coming along.
In the meantime, NEVER doubt your abilities to do something better than you ever have before. Never say never.
Next goal - running a marathon in October. I'll keep you posted on how the training is coming along.
In the meantime, NEVER doubt your abilities to do something better than you ever have before. Never say never.
Friday, June 12, 2009
Choose good carbs
Choose good carbs, not no carbs. Whole grains are your best bet.
Whole Wheat Bread - Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.
The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. (Can you say Filling Foods First gang?)
Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
My source for the above? The Harvard School of Public Health. So believe it.
Whole Wheat Bread - Don't be misled by fad diets that make blanket pronouncements on the dangers of carbohydrates. They provide the body with fuel it needs for physical activity and for proper organ function, and they are an important part of a healthy diet. But some kinds of carbohydrates are far better than others.
The best sources of carbohydrates—whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients. (Can you say Filling Foods First gang?)
Easily digested carbohydrates from white bread, white rice, pastries, sugared sodas, and other highly processed foods may contribute to weight gain, interfere with weight loss, and promote diabetes and heart disease.
My source for the above? The Harvard School of Public Health. So believe it.
Tuesday, June 9, 2009
Chocolate Peanut Butter Fudge
This sounds yummy!
1 - 15pz can pumpkin
1 - 18.3 oz fudge brownie mix (family size)
2 Tbsp low fat peanut butter (Better N' Peanut Butter) - at room temp
Combine pumpkin and brownie mix until smooth. Spread in prepared 8 x 8 pan.
Dot top with peanut butter and use knife to swirl around. Bake at 350 degrees for 35 minutes. Will look undercooked - very thick and fudgy. Remove from oven and cover with tin foil. Cool in the fridge.
36 servings at 1 point each
1 - 15pz can pumpkin
1 - 18.3 oz fudge brownie mix (family size)
2 Tbsp low fat peanut butter (Better N' Peanut Butter) - at room temp
Combine pumpkin and brownie mix until smooth. Spread in prepared 8 x 8 pan.
Dot top with peanut butter and use knife to swirl around. Bake at 350 degrees for 35 minutes. Will look undercooked - very thick and fudgy. Remove from oven and cover with tin foil. Cool in the fridge.
36 servings at 1 point each
Wednesday, June 3, 2009
tasting touching hearing seeing breathing
MY DAUGHTER GAVE ME A POSTER FOR CHRISTMAS WITH THIS POEM BY ee cummings ON IT. IT HANGS IN FRONT OF MY ELLIPTICAL AND I'VE READ IT OFTEN THIS PAST WINTER. I REALLY LIKE IT AND IT SPEAKS TO ME IN THE PROCESS OF EMBRACING LIFE AND REMOVING THE CONTROL FOOD HAS OVER ME. I WANTED TO SHARE IT WITH YOU.... ENJOY -
i thank You God for most this amazing
day:for the leaping greenly spirits of trees
and a blue true dream of sky;and for everything
which is natural which is infinite which is yes
(i who have died am alive again today,
and this is the sun's birthday;this is the birth
day of life and love and wings:and of the gay
great happening illimitably earth)
how should tasting touching hearing seeing
breathing any--lifted from the no
of all nothing--human merely being
doubt unimaginable You?
(now the ears of my ears awake and
now the eyes of my eyes are opened)
-ee cummings
i thank You God for most this amazing
day:for the leaping greenly spirits of trees
and a blue true dream of sky;and for everything
which is natural which is infinite which is yes
(i who have died am alive again today,
and this is the sun's birthday;this is the birth
day of life and love and wings:and of the gay
great happening illimitably earth)
how should tasting touching hearing seeing
breathing any--lifted from the no
of all nothing--human merely being
doubt unimaginable You?
(now the ears of my ears awake and
now the eyes of my eyes are opened)
-ee cummings
Thursday, May 21, 2009
Strawberry Blueberry Trifle - it's a celebration!
I originally posted this almost a year ago to the day, but feel it needs repeating as we head into Memorial Day weekend and summer picnics. This is an excellent choice to make for friends and family! Enjoy the holiday and God Bless!
Festive Angel Food & Berry Dessert
We made this gorgeous and delicious recipe for my daughter-in-law's wedding shower and it was of course a huge hit. I've been looking high and low for the actual recipe and can find it nowhere, so here's a picture and the ingredients are to the best of my recollection. I do remember that we used SF, FF Vanilla pudding that day because we were unable to find the SF, FF White Chocolate Pudding at the store. I also remember that we doubled the recipe and then forgot to layer the pudding/cool whip as often as we were supposed to. With this recipe I believe you can't go wrong - layer it as much or as little as you'd like and it will be a hit! Be sure to use a clear bowl because as you can see part of the fun is in the presentation of this one.
1 Angel Food Cake cubed
Strawberries - may want to slice or quarter depending on size of berry
Blueberries
Tub of Cool Whip - I always use the fat-free one
1 package sugar-free, fat-free white chocolate instant pudding mix
3 cups skim milk
(Remember we doubled the above ingredients to fill the punch bowl pictured above)
Prepare the pudding according to the package. Cube the cake, wash and prep the berries. Start layering with pudding first and then the other ingredients. Repeat the layers as many times as you can and finish with cool whip and a couple "perfect" berries to top it all off.
Enjoy!
Update: My wonderful daughter-in-law had the official recipe handy and here it is!
2 oz ff sf instant white chocolate pudding mix
1 pound angel food cake
3 C. strawberries
3 C. blueberries
8 oz light whipped topping
In a bowl, whisk milk and pudding mix for two minutes or until slightly
thickened. Place a third of the cake cubes in a trifle bowl or 3 1/2 qt.
serving bowl. Top with a third layer of the pudding, 1 C. sliced strawberries,
1 1/2 C. blueberries and a third of whipped topping. Top with remaining cake,
pudding strawberries, blueberries and topping. Garnish with quartered
strawberries. Serve immediately or refrigerate.
Festive Angel Food & Berry DessertWe made this gorgeous and delicious recipe for my daughter-in-law's wedding shower and it was of course a huge hit. I've been looking high and low for the actual recipe and can find it nowhere, so here's a picture and the ingredients are to the best of my recollection. I do remember that we used SF, FF Vanilla pudding that day because we were unable to find the SF, FF White Chocolate Pudding at the store. I also remember that we doubled the recipe and then forgot to layer the pudding/cool whip as often as we were supposed to. With this recipe I believe you can't go wrong - layer it as much or as little as you'd like and it will be a hit! Be sure to use a clear bowl because as you can see part of the fun is in the presentation of this one.
1 Angel Food Cake cubed
Strawberries - may want to slice or quarter depending on size of berry
Blueberries
Tub of Cool Whip - I always use the fat-free one
1 package sugar-free, fat-free white chocolate instant pudding mix
3 cups skim milk
(Remember we doubled the above ingredients to fill the punch bowl pictured above)
Prepare the pudding according to the package. Cube the cake, wash and prep the berries. Start layering with pudding first and then the other ingredients. Repeat the layers as many times as you can and finish with cool whip and a couple "perfect" berries to top it all off.
Enjoy!
Update: My wonderful daughter-in-law had the official recipe handy and here it is!
Strawberry Blueberry Trifle
2 oz ff sf instant white chocolate pudding mix
1 pound angel food cake
3 C. strawberries
3 C. blueberries
8 oz light whipped topping
In a bowl, whisk milk and pudding mix for two minutes or until slightly
thickened. Place a third of the cake cubes in a trifle bowl or 3 1/2 qt.
serving bowl. Top with a third layer of the pudding, 1 C. sliced strawberries,
1 1/2 C. blueberries and a third of whipped topping. Top with remaining cake,
pudding strawberries, blueberries and topping. Garnish with quartered
strawberries. Serve immediately or refrigerate.
Sunday, May 17, 2009
You Don't Have To Run A Marathon - Just Move More Than You Have Been!
The Bellin 10k run is coming up soon - the second weekend in June - and I"m getting excited about it already. I've been running and working out on my elliptical. I'll be ready Eddy!
It's been a long time in coming though and it was gradual working up to the fitness level where I could run a 10k. And I'll be honest, I could have done it a couple years ago if I'd wanted to. But I didn't want to and I think that's truly key to a successful exercise program. You have to want to do it. If you are forcing it, it won't last and lasting is the key component here.
Pick something you enjoy doing. Pick something you can see yourself doing "for the rest of your life". Take it on a little at a time. Step by step. I like to say, "we aren't asking you to sign up for a marathon, just move more than you have been". That's what I always say to my members at the WW meetings.... and here I am seriously considering training for a marathon. Holy catfish. I'll keep you posted.
It's been a long time in coming though and it was gradual working up to the fitness level where I could run a 10k. And I'll be honest, I could have done it a couple years ago if I'd wanted to. But I didn't want to and I think that's truly key to a successful exercise program. You have to want to do it. If you are forcing it, it won't last and lasting is the key component here.
Pick something you enjoy doing. Pick something you can see yourself doing "for the rest of your life". Take it on a little at a time. Step by step. I like to say, "we aren't asking you to sign up for a marathon, just move more than you have been". That's what I always say to my members at the WW meetings.... and here I am seriously considering training for a marathon. Holy catfish. I'll keep you posted.
Friday, May 15, 2009
Sabotaging Yourself with a Healthy Menu Item???
Hey gang - what's your take on this!? Rather interesting I thought... and being aware of the possibility that we are doing this to ourselves helps us overcome it!
Healthy Menu Items May Sabotage Your Diet
Researchers Say Good Options Actually Lead to Bad Food Choices
By Bill Hendrick
WebMD Medical News Reviewed by Louise Chang, MD
April 23, 2009 -- Maybe next time you see a tossed salad in a restaurant you should look the other way -- especially if you're on a diet -- because just seeing the healthy food on a menu may induce you to make a fattening choice, new research indicates.
Yes, that's counterintuitive, but it happens again and again, says Gavan Fitzsimons, PhD, professor of psychology and marketing at Duke University, who led the startling study of what he calls "vicarious goal fulfillment."
The team's findings are published online in the October issue of the Journal of Consumer Research.
"We've found that the presence of a healthy item leads people to choose the one that is the least healthy on the menu," Fitzsimons tells WebMD. "Just seeing the healthy item and considering it makes you feel you've done your duty. It's crazy, but it's human."
Participants in a study who'd scored high on measures of self-control relating to food avoided french fries and other unhealthy choices when they had only unhealthy items from which to choose. But if a side salad was added to the selection list, even the most disciplined were more likely to take the fries, the researchers say.
"The one takeaway from this that I think is important is that consumers have to be really conscious of this tendency to lower their self-control and indulge when a healthy option is available," researcher Keith Wilcox, a doctoral student at Baruch College, City University of New York, tells WebMD. "It appears that by simply considering a healthy option, consumers are being more indulgent. So consumers have to recognize that considering something good may lead to bad behavior."
Self-Control vs. Temptation
The researchers asked participants to select a food item from one of two pictorial menus. Half saw a menu of only unhealthy items, including fries, chicken nuggets, and a baked potato with butter and sour cream. The rest were given the same options plus the choice of a side salad.
More went straight for the most unhealthy choice when the salad was an option compared to when it wasn't.
Ironically, Wilcox says, "the effect was strongest among those consumers who normally had high levels of self-control."
Fitzsimons says the presence of a salad on the menu had a "liberating effect," freeing even the self-disciplined "to give in to temptation and make an unhealthy choice. In fact, when this happens, people become so detached from their health-related goals, they go to extremes and choose the least healthy item on the menu."
What's going on "is happening outside our conscious awareness," he tells WebMD. "People believe they are high in self-control, then walk up, see the healthy option, and somehow satisfy the health goal; then they have no goal and make an unhealthy choice. That's what we want to get out to the world -- that knowing your vulnerability gives you ammunition to resist."
Laurie Mintz, PhD, an associate professor of psychology at the University of Missouri-Columbia and an expert on eating and sex disorders, tells WebMD that people might be able to overcome vicarious goal fulfillment by constantly reminding themselves of their intentions. She suggests wearing a rubber band around the wrist and snapping it before ordering in a restaurant to practice self-control.
"If you see a salad and it doesn't look as good, it almost makes the other stuff look better," says Mintz, who is also a clinical psychologist. "There's a freeing effect, and you say, 'I might as well.'"
Norman Pollock, PhD, a nutrition professor at the Medical College of Georgia, says the study "provides us with another snapshot of the complex nature of eating habits. These observations provide additional information regarding possible factors involved in the etiology of obesity ."
The research, he tells WebMD, suggests that "interventions to enhance self-control and delay of gratification may be beneficial in the prevention of excessive weight gain ."
At its core, the study "confirms that we are sometimes our own worst enemies," Koert van Ittersum, a marketing professor at the Georgia Institute of Technology, tells WebMD. "Once we feel we have done something right -- as in thinking about eating a salad -- we feel we deserve more. The mind plays tricks on us. We go in a coffee shop and pick up a muffin, which in our minds is something small, but in reality is huge, but our minds don't see that."
Fitzsimons says that since fast-food restaurants increased so-called healthy choices, sales have grown, but from "increases in sales of burgers and fries" and other fattening items.
"This is one of those human quirks that we may be able to overcome if we are conscious of it and make a concerted effort to stick to the healthy choices we know we should be making," Baruch College researcher, Lauren Block, PhD, says in a news release.
The researchers also found that participants also made unhealthy choices in other experiments. Most chose a bacon cheeseburger over a healthier veggie burger and also chose fattening chocolate-covered Oreos over cookies in a labeled 100-calorie pack.
"What [the study] shows is that adding one or two healthy items to a menu is essentially the worst thing you can do," Fitzsimons says. "This is all brand new research, showing that much of what we do is happening outside our consciousness."
Healthy Menu Items May Sabotage Your Diet
Researchers Say Good Options Actually Lead to Bad Food Choices
By Bill Hendrick
WebMD Medical News Reviewed by Louise Chang, MD
April 23, 2009 -- Maybe next time you see a tossed salad in a restaurant you should look the other way -- especially if you're on a diet -- because just seeing the healthy food on a menu may induce you to make a fattening choice, new research indicates.
Yes, that's counterintuitive, but it happens again and again, says Gavan Fitzsimons, PhD, professor of psychology and marketing at Duke University, who led the startling study of what he calls "vicarious goal fulfillment."
The team's findings are published online in the October issue of the Journal of Consumer Research.
"We've found that the presence of a healthy item leads people to choose the one that is the least healthy on the menu," Fitzsimons tells WebMD. "Just seeing the healthy item and considering it makes you feel you've done your duty. It's crazy, but it's human."
Participants in a study who'd scored high on measures of self-control relating to food avoided french fries and other unhealthy choices when they had only unhealthy items from which to choose. But if a side salad was added to the selection list, even the most disciplined were more likely to take the fries, the researchers say.
"The one takeaway from this that I think is important is that consumers have to be really conscious of this tendency to lower their self-control and indulge when a healthy option is available," researcher Keith Wilcox, a doctoral student at Baruch College, City University of New York, tells WebMD. "It appears that by simply considering a healthy option, consumers are being more indulgent. So consumers have to recognize that considering something good may lead to bad behavior."
Self-Control vs. Temptation
The researchers asked participants to select a food item from one of two pictorial menus. Half saw a menu of only unhealthy items, including fries, chicken nuggets, and a baked potato with butter and sour cream. The rest were given the same options plus the choice of a side salad.
More went straight for the most unhealthy choice when the salad was an option compared to when it wasn't.
Ironically, Wilcox says, "the effect was strongest among those consumers who normally had high levels of self-control."
Fitzsimons says the presence of a salad on the menu had a "liberating effect," freeing even the self-disciplined "to give in to temptation and make an unhealthy choice. In fact, when this happens, people become so detached from their health-related goals, they go to extremes and choose the least healthy item on the menu."
What's going on "is happening outside our conscious awareness," he tells WebMD. "People believe they are high in self-control, then walk up, see the healthy option, and somehow satisfy the health goal; then they have no goal and make an unhealthy choice. That's what we want to get out to the world -- that knowing your vulnerability gives you ammunition to resist."
Laurie Mintz, PhD, an associate professor of psychology at the University of Missouri-Columbia and an expert on eating and sex disorders, tells WebMD that people might be able to overcome vicarious goal fulfillment by constantly reminding themselves of their intentions. She suggests wearing a rubber band around the wrist and snapping it before ordering in a restaurant to practice self-control.
"If you see a salad and it doesn't look as good, it almost makes the other stuff look better," says Mintz, who is also a clinical psychologist. "There's a freeing effect, and you say, 'I might as well.'"
Norman Pollock, PhD, a nutrition professor at the Medical College of Georgia, says the study "provides us with another snapshot of the complex nature of eating habits. These observations provide additional information regarding possible factors involved in the etiology of obesity ."
The research, he tells WebMD, suggests that "interventions to enhance self-control and delay of gratification may be beneficial in the prevention of excessive weight gain ."
At its core, the study "confirms that we are sometimes our own worst enemies," Koert van Ittersum, a marketing professor at the Georgia Institute of Technology, tells WebMD. "Once we feel we have done something right -- as in thinking about eating a salad -- we feel we deserve more. The mind plays tricks on us. We go in a coffee shop and pick up a muffin, which in our minds is something small, but in reality is huge, but our minds don't see that."
Fitzsimons says that since fast-food restaurants increased so-called healthy choices, sales have grown, but from "increases in sales of burgers and fries" and other fattening items.
"This is one of those human quirks that we may be able to overcome if we are conscious of it and make a concerted effort to stick to the healthy choices we know we should be making," Baruch College researcher, Lauren Block, PhD, says in a news release.
The researchers also found that participants also made unhealthy choices in other experiments. Most chose a bacon cheeseburger over a healthier veggie burger and also chose fattening chocolate-covered Oreos over cookies in a labeled 100-calorie pack.
"What [the study] shows is that adding one or two healthy items to a menu is essentially the worst thing you can do," Fitzsimons says. "This is all brand new research, showing that much of what we do is happening outside our consciousness."
The Cellcom Marathon
Sunday is the Cellcom Marathon in Green Bay and I'm discovering the excitement around this cool event is high. It starts tonight with a health and fitness expo and Lambeau Field. What a great opportunity to learn a lot about making your lifestyle a healthy one. I'm going to check it out and I'll keep you posted!
Wednesday, May 13, 2009
Annual Physical
I've been told that personal updates are the preferred posts so here goes....
Today I had my annual physical and I passed with flying colors.
Resting heart rate - 46
Blood pressure - 118 over 60
Oxygen - 100%
Cholesterol - results still out
Weight - 70 pounds less than my physical in 2003. Yes, 70 pounds lighter. That fact still blows me away sometimes.
How have I done it? I still eat very much to the regimen of the WW Core program or what is now considered the Filling Foods on the WW Momentum plan. I am very aware of eating only when I'm hungry and stopping when I'm satisfied. Not full. Not stuffed. Satisfied.
I also exercise from 30 - 45 minutes at least 6 days a week. Walking, biking, elliptical, running. Sometimes others, but mostly those four. Exercise has become enjoyable for me and I look forward to my work outs. I even get all "antsy" if I don't exercise.
It has been lifestyle changes and they weren't all made in the same day. Small steps at a time and today I am happy with my visit to the doc. I didn't use to feel that way.
It feels good.
Today I had my annual physical and I passed with flying colors.
Resting heart rate - 46
Blood pressure - 118 over 60
Oxygen - 100%
Cholesterol - results still out
Weight - 70 pounds less than my physical in 2003. Yes, 70 pounds lighter. That fact still blows me away sometimes.
How have I done it? I still eat very much to the regimen of the WW Core program or what is now considered the Filling Foods on the WW Momentum plan. I am very aware of eating only when I'm hungry and stopping when I'm satisfied. Not full. Not stuffed. Satisfied.
I also exercise from 30 - 45 minutes at least 6 days a week. Walking, biking, elliptical, running. Sometimes others, but mostly those four. Exercise has become enjoyable for me and I look forward to my work outs. I even get all "antsy" if I don't exercise.
It has been lifestyle changes and they weren't all made in the same day. Small steps at a time and today I am happy with my visit to the doc. I didn't use to feel that way.
It feels good.
Monday, April 13, 2009
Acts 17:28
"In God we live and move and have our being." Acts 17:28
Isn't this a great bible verse? I just happened upon it and I really like it!
In GOD
We LIVE
We MOVE
We have our BEING
I like it!
Isn't this a great bible verse? I just happened upon it and I really like it!
In GOD
We LIVE
We MOVE
We have our BEING
I like it!
Wednesday, April 8, 2009
Map This Walk, Run, Ride!
I've posted the link here before, but consider it well worth repeating! I really like MapMyWalk.com. You can easily chart your walk, run or bike ride on the map and it tells you how far your route is. It's got a great training log and you can even track calories burned and weight if you want.
Turned out my little jaunt the other day was a whopping 4.53 miles! Awesome!
MapMyWalk.com Check it out! I like it!
Turned out my little jaunt the other day was a whopping 4.53 miles! Awesome!
MapMyWalk.com Check it out! I like it!
Thursday, April 2, 2009
Fudge...UNPUDGED!
Hungry Girl (hungrygirl.com) has done it again. Armed with nothing but pumpkin, some brownie mix and a VERY lowfat PB, she’s whipped up a version of chocolate peanut butter fudge that's so low in calories and fat, it'll make you cry tears of joy. Here's the secret recipe...
Ingredients:
2 cups canned pure pumpkin
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 tbsp. Better ‘n Peanut Butter, room temperature
Directions:
Preheat oven to 350 degrees. Combine pumpkin with the brownie mix in a large bowl; stir until smooth (do not add anything else). Spray a small baking pan (8" X 8" work best - no larger!) with nonstick cooking spray and pour in the mixture. Spoon 2 tbsp. of Better ‘n Peanut Butter (room temperature) on top and use a knife to swirl peanut butter around. Cook for approximately 35 minutes. The batter will remain very thick and fudgy, and it should look undercooked. Remove from oven. Cover with aluminum foil and let cool in fridge for a couple of hours. Cut into 36 squares and serve.
Serving Size: 1 piece (approx. 1.3 oz.)
Calories: 63
Fat: 1g
Sodium: 56mg
Carbs: 13.5g
Fiber: 1g
Sugars: 9g
Protein: 1g
* 1 Point!
Ingredients:
2 cups canned pure pumpkin
1 box Betty Crocker Fudge Brownies Mix (the 18.3-oz. Family Size box)
2 tbsp. Better ‘n Peanut Butter, room temperature
Directions:
Preheat oven to 350 degrees. Combine pumpkin with the brownie mix in a large bowl; stir until smooth (do not add anything else). Spray a small baking pan (8" X 8" work best - no larger!) with nonstick cooking spray and pour in the mixture. Spoon 2 tbsp. of Better ‘n Peanut Butter (room temperature) on top and use a knife to swirl peanut butter around. Cook for approximately 35 minutes. The batter will remain very thick and fudgy, and it should look undercooked. Remove from oven. Cover with aluminum foil and let cool in fridge for a couple of hours. Cut into 36 squares and serve.
Serving Size: 1 piece (approx. 1.3 oz.)
Calories: 63
Fat: 1g
Sodium: 56mg
Carbs: 13.5g
Fiber: 1g
Sugars: 9g
Protein: 1g
* 1 Point!
Building A Network of Support is Key....
This is what Mayo Clinic has to say about it:
It doesn't take a scientific study to show that surrounding yourself with supportive family, friends and co-workers can have a positive effect on your mental well-being, but there's plenty of research to confirm it. A strong social support network can be critical to help you through the stress of tough times, whether you've had a bad day at work or a year filled with loss or chronic illness. It's never too soon to cultivate these important relationships — and your social support network can never have too many good friends.
What is a social support network?
A social support network is different from a support group. A social support network is made up of friends, family and peers, while a support group is generally a structured meeting run by a mental health professional. Although both can play an important role in times of stress, a social support network is something you can develop when you're not under stress, providing the comfort of knowing that your friends are there for you if you need them.
You don't need to formalize your support network with regular meetings or an official leader. A coffee break with a friend at work, a quick chat with a neighbor, a phone call to your sister, even a visit to church are all ways to reduce stress while fostering lasting relationships with the people close to you.
Benefits of a social support network
The positive effects of a support network include:
* Sense of belonging. Spending time with people helps ward off loneliness. Whether it's other new moms, dog lovers, fishing buddies or siblings, just knowing you're not alone can go a long way toward coping with stress.
* Increased sense of self-worth. Having people who call you a friend reinforces the idea that you're a good person to be around.
* Feeling of security. By reaching out and sharing yourself with others, you have the added security of knowing that if you start to show signs of depression or exhibit unhealthy lifestyle habits, your friends can help alert you to the problem.
Cultivating your support network
The first step toward developing a strong support network is an evaluation of your own behavior as it relates to building and maintaining friendships. After all, relationships are a two-way street. The better a friend you are, the better your friends will be. Here are some suggestions for nurturing your relationships:
* Stay in touch. Answering phone calls, returning e-mails and reciprocating invitations let people know you care.
* Be proactive. Don't wait for someone else to make the first move. If you meet someone you think could be a good friend, invite him or her for coffee. Or be the one to strike up a conversation while in line at the grocery store.
* Know when to say "no" and when to say "yes." Spending time with people who aren't supportive can add stress and take away valuable time. On the other hand, don't decline an invitation because you feel shy or insecure.
* Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return.
* Be a good listener. Find out what's important to your friends — you might find you have even more in common than you think.
* Challenge yourself. Keep looking for ways to improve. Maybe it's by complaining less, being more generous or forgiving others' faults.
* Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and e-mails. Save those high-demand times for when you really need them.
* Appreciate your friends and family. Take time to say thank you and express how important they are to you.
Adding to your support network
Ready for more friends, but not sure where to find them? Here are some ideas for extending your social network:
* Visit the park. Whether you bring your dog, your kids or your running shoes, you'll have something to talk about.
* Volunteer. Pick a cause that's important to you, and you're sure to meet others who share a similar value system.
* Ask a friend. Next time you meet a friend for lunch, ask him or her to bring along someone else.
* Go back to school. A local college or community education course puts you in contact with others who share similar hobbies or pursuits.
* Look online. In-person relationships may be best, but if you're living in a small town or living abroad, you might find added support through chat rooms or online bulletin boards. Many good sites exist for people going through stressful times, such as chronic illness, loss of a loved one, new baby, divorce and other life changes. Just be sure to stick to reputable sites, and be cautious about arranging person-to-person meetings.
A cautionary tale
Remember that the goal of extending your social support network is to reduce your stress level, not add to it. Here are some things to look out for when evaluating your relationships:
* Manage obligatory social ties. Some evidence shows that the negative consequences of maintaining obligatory relationships, such as with certain relatives or co-workers, can outweigh the benefits. Although you may not be able to cut ties with a nagging in-law, look for ways to manage the relationship so that it doesn't become a stressor for you.
* Beware of codependents. A support system with people who are engaged in the same unhealthy behaviors that you're trying to overcome — whether it's substance abuse or simply a negative attitude — can be damaging to your well-being.
* Avoid a sense of duty. The best support systems have no strings attached. If your peers are constantly demanding repayment for their efforts, or you feel pressured to conform to their beliefs, you're probably better off without them.
* Pick the right supporter. If you need help through a hard time, consider carefully which friend or family member to ask. A sibling might not be the best choice, for example, in dealing with grief over a lost parent because he or she too is affected by the loss.
The bottom line: More friends, less stress
It's always a good time to make more friends or improve on the relationships you already have. Whether you're the one getting the support or the one doling out the encouragement, you'll reap the rewards of comfort and compassion.
It doesn't take a scientific study to show that surrounding yourself with supportive family, friends and co-workers can have a positive effect on your mental well-being, but there's plenty of research to confirm it. A strong social support network can be critical to help you through the stress of tough times, whether you've had a bad day at work or a year filled with loss or chronic illness. It's never too soon to cultivate these important relationships — and your social support network can never have too many good friends.
What is a social support network?
A social support network is different from a support group. A social support network is made up of friends, family and peers, while a support group is generally a structured meeting run by a mental health professional. Although both can play an important role in times of stress, a social support network is something you can develop when you're not under stress, providing the comfort of knowing that your friends are there for you if you need them.
You don't need to formalize your support network with regular meetings or an official leader. A coffee break with a friend at work, a quick chat with a neighbor, a phone call to your sister, even a visit to church are all ways to reduce stress while fostering lasting relationships with the people close to you.
Benefits of a social support network
The positive effects of a support network include:
* Sense of belonging. Spending time with people helps ward off loneliness. Whether it's other new moms, dog lovers, fishing buddies or siblings, just knowing you're not alone can go a long way toward coping with stress.
* Increased sense of self-worth. Having people who call you a friend reinforces the idea that you're a good person to be around.
* Feeling of security. By reaching out and sharing yourself with others, you have the added security of knowing that if you start to show signs of depression or exhibit unhealthy lifestyle habits, your friends can help alert you to the problem.
Cultivating your support network
The first step toward developing a strong support network is an evaluation of your own behavior as it relates to building and maintaining friendships. After all, relationships are a two-way street. The better a friend you are, the better your friends will be. Here are some suggestions for nurturing your relationships:
* Stay in touch. Answering phone calls, returning e-mails and reciprocating invitations let people know you care.
* Be proactive. Don't wait for someone else to make the first move. If you meet someone you think could be a good friend, invite him or her for coffee. Or be the one to strike up a conversation while in line at the grocery store.
* Know when to say "no" and when to say "yes." Spending time with people who aren't supportive can add stress and take away valuable time. On the other hand, don't decline an invitation because you feel shy or insecure.
* Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return.
* Be a good listener. Find out what's important to your friends — you might find you have even more in common than you think.
* Challenge yourself. Keep looking for ways to improve. Maybe it's by complaining less, being more generous or forgiving others' faults.
* Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and e-mails. Save those high-demand times for when you really need them.
* Appreciate your friends and family. Take time to say thank you and express how important they are to you.
Adding to your support network
Ready for more friends, but not sure where to find them? Here are some ideas for extending your social network:
* Visit the park. Whether you bring your dog, your kids or your running shoes, you'll have something to talk about.
* Volunteer. Pick a cause that's important to you, and you're sure to meet others who share a similar value system.
* Ask a friend. Next time you meet a friend for lunch, ask him or her to bring along someone else.
* Go back to school. A local college or community education course puts you in contact with others who share similar hobbies or pursuits.
* Look online. In-person relationships may be best, but if you're living in a small town or living abroad, you might find added support through chat rooms or online bulletin boards. Many good sites exist for people going through stressful times, such as chronic illness, loss of a loved one, new baby, divorce and other life changes. Just be sure to stick to reputable sites, and be cautious about arranging person-to-person meetings.
A cautionary tale
Remember that the goal of extending your social support network is to reduce your stress level, not add to it. Here are some things to look out for when evaluating your relationships:
* Manage obligatory social ties. Some evidence shows that the negative consequences of maintaining obligatory relationships, such as with certain relatives or co-workers, can outweigh the benefits. Although you may not be able to cut ties with a nagging in-law, look for ways to manage the relationship so that it doesn't become a stressor for you.
* Beware of codependents. A support system with people who are engaged in the same unhealthy behaviors that you're trying to overcome — whether it's substance abuse or simply a negative attitude — can be damaging to your well-being.
* Avoid a sense of duty. The best support systems have no strings attached. If your peers are constantly demanding repayment for their efforts, or you feel pressured to conform to their beliefs, you're probably better off without them.
* Pick the right supporter. If you need help through a hard time, consider carefully which friend or family member to ask. A sibling might not be the best choice, for example, in dealing with grief over a lost parent because he or she too is affected by the loss.
The bottom line: More friends, less stress
It's always a good time to make more friends or improve on the relationships you already have. Whether you're the one getting the support or the one doling out the encouragement, you'll reap the rewards of comfort and compassion.
Tuesday, March 31, 2009
Staying On Plan and On A Budget
10 Smart Saving Tips from the Weight Watcher website.
1. Limit impulse purchases.
"Go to the store with a shopping list," says Mercer. And stick to it.
2. Buy in season.
Blueberries are a cheap treat come summer but practically an investment once it's fall. Consider growing some of your own produce as well.
3. Use coupons.
Sign up for your supermarket's shopper discount card, too.
4. Purchase sale items in bulk.
"Use the same main ingredient and dress it up differently," Mercer suggests. Turn ground beef into chili, burritos and a topping for baked potatoes. Plus, freeze some beef for the weeks to come.
5. Buy generic.
Follow this rule except when you know a certain brand is of higher quality. A major national brand of sliced Swiss cheese recently sold for $4.49 per half pound versus $3.49 for the store brand (priced on shoprite.com).
6. Think whole foods.
"The more processed foods you buy, the higher the price," Mercer says. Even a banana in pricey New York City only costs a quarter whereas a small candy bar costs at least 75 cents.
7. Do it from scratch.
"You're paying more for convenience," says Mercer. So grate your own cheese and shred your own lettuce.
8. Shift those proportions.
Use pricey meats as an accent; not the main event. For instance, skip the pork chops and cook up a pork stir-fry.
9. Load up on beans.
Meat is expensive, says Mercer. A pound of 85% lean ground beef purchased on shoprite.com costs $3.69. A 1-pound can of black beans? A mere 50 cents.
10. Shop at wholesale food stores.
Some examples include Costco, Sam's Club, BJ's and more. Make sure you know prices, though, to guarantee a savings.
1. Limit impulse purchases.
"Go to the store with a shopping list," says Mercer. And stick to it.
2. Buy in season.
Blueberries are a cheap treat come summer but practically an investment once it's fall. Consider growing some of your own produce as well.
3. Use coupons.
Sign up for your supermarket's shopper discount card, too.
4. Purchase sale items in bulk.
"Use the same main ingredient and dress it up differently," Mercer suggests. Turn ground beef into chili, burritos and a topping for baked potatoes. Plus, freeze some beef for the weeks to come.
5. Buy generic.
Follow this rule except when you know a certain brand is of higher quality. A major national brand of sliced Swiss cheese recently sold for $4.49 per half pound versus $3.49 for the store brand (priced on shoprite.com).
6. Think whole foods.
"The more processed foods you buy, the higher the price," Mercer says. Even a banana in pricey New York City only costs a quarter whereas a small candy bar costs at least 75 cents.
7. Do it from scratch.
"You're paying more for convenience," says Mercer. So grate your own cheese and shred your own lettuce.
8. Shift those proportions.
Use pricey meats as an accent; not the main event. For instance, skip the pork chops and cook up a pork stir-fry.
9. Load up on beans.
Meat is expensive, says Mercer. A pound of 85% lean ground beef purchased on shoprite.com costs $3.69. A 1-pound can of black beans? A mere 50 cents.
10. Shop at wholesale food stores.
Some examples include Costco, Sam's Club, BJ's and more. Make sure you know prices, though, to guarantee a savings.
Exploding Chicken Taquitos from Hungry Girl
I haven't tried them yet, but they look yummy!
Let me know how they turn out! Patti
These li'l Mexican treats are so stuffed, they're almost guaranteed to crack a bit when you bake 'em in the oven -- hence the name "Exploding." De verdad!
Ingredients:
8 small (6-inch) yellow corn tortillas
One 9.75-oz. (or 10-oz.) can 98% fat-free chunk white chicken breast in water, drained well
1/2 cup salsa
1/3 cup shredded fat-free cheddar cheese
1/4 tsp. dry taco seasoning mix
Optional: red enchilada sauce, additional salsa, fat-free sour cream, for dipping
Directions:
Preheat oven to 375 degrees.
In a medium bowl, combine the chicken and salsa, and mix thoroughly. Cover and refrigerate for 15 minutes.
Remove chicken mixture from the fridge, and drain any excess liquid. Add cheese and taco seasoning, and mix to combine. This is your filling. Set aside.
Prepare a baking sheet by spraying with nonstick spray, and set it aside.
Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable.
Take one tortilla (keep the rest between the paper towels), spray both sides lightly with nonstick spray, and lay it flat on a clean dry surface. Spoon about 2 heaping tbsp. of filling onto the tortilla. Spread it evenly across the entire surface, and roll tortilla up tightly, so that you have a cigar-shaped tube. Secure with toothpicks and place seam-side down on the baking sheet. Repeat with remaining tortillas and filling.
Bake for 14 - 16 minutes, until crispy. Allow taquitos to cool for 5 minutes. If you like, dunk in enchilada sauce, salsa, or sour cream!
MAKES 4 SERVINGS
Serving Size: 2 taquitos
Calories: 197
Fat: 2.5g
Sodium: 594mg
Carbs: 22.5g
Fiber: 3g
Sugars: 2g
Protein: 20.5g
POINTS® value 4*
Let me know how they turn out! Patti
These li'l Mexican treats are so stuffed, they're almost guaranteed to crack a bit when you bake 'em in the oven -- hence the name "Exploding." De verdad!
Ingredients:
8 small (6-inch) yellow corn tortillas
One 9.75-oz. (or 10-oz.) can 98% fat-free chunk white chicken breast in water, drained well
1/2 cup salsa
1/3 cup shredded fat-free cheddar cheese
1/4 tsp. dry taco seasoning mix
Optional: red enchilada sauce, additional salsa, fat-free sour cream, for dipping
Directions:
Preheat oven to 375 degrees.
In a medium bowl, combine the chicken and salsa, and mix thoroughly. Cover and refrigerate for 15 minutes.
Remove chicken mixture from the fridge, and drain any excess liquid. Add cheese and taco seasoning, and mix to combine. This is your filling. Set aside.
Prepare a baking sheet by spraying with nonstick spray, and set it aside.
Dampen two paper towels, and place tortillas between them. Microwave for about 1 minute, until tortillas are warm and pliable.
Take one tortilla (keep the rest between the paper towels), spray both sides lightly with nonstick spray, and lay it flat on a clean dry surface. Spoon about 2 heaping tbsp. of filling onto the tortilla. Spread it evenly across the entire surface, and roll tortilla up tightly, so that you have a cigar-shaped tube. Secure with toothpicks and place seam-side down on the baking sheet. Repeat with remaining tortillas and filling.
Bake for 14 - 16 minutes, until crispy. Allow taquitos to cool for 5 minutes. If you like, dunk in enchilada sauce, salsa, or sour cream!
MAKES 4 SERVINGS
Serving Size: 2 taquitos
Calories: 197
Fat: 2.5g
Sodium: 594mg
Carbs: 22.5g
Fiber: 3g
Sugars: 2g
Protein: 20.5g
POINTS® value 4*
Wednesday, March 18, 2009
Are You Moving That Body? Let spring jumpstart you into action!
Are you moving that beautiful body of yours? The weather in Wisconsin has been great the past couple days - have you been out moving as fast as the snow is melting? If not.... why not???! Get going, get your "groove on" and enjoy the sunshine. Then take that enthusiasm and keep it going (inside or outside) and don't lose that motivation.
A quick story for you -
I've been burning my stress energy on the elliptical this winter instead of diving into the kitchen cupboards. This past weekend I was talked into signing up for a 5K Run/Walk. I wasn't sure until the race started if I would walk it or run it. Well I broke into a run with the rest of the crowd and thanks to my steadfastness through the winter on my trusty elliptical I was able to RUN the whole thing - and even enjoy it! It actually felt easy. Crazy, I know!
Get moving my friends and stay mOtiv8ted - you'll be glad you did!
A quick story for you -
I've been burning my stress energy on the elliptical this winter instead of diving into the kitchen cupboards. This past weekend I was talked into signing up for a 5K Run/Walk. I wasn't sure until the race started if I would walk it or run it. Well I broke into a run with the rest of the crowd and thanks to my steadfastness through the winter on my trusty elliptical I was able to RUN the whole thing - and even enjoy it! It actually felt easy. Crazy, I know!
Get moving my friends and stay mOtiv8ted - you'll be glad you did!
Tuesday, March 10, 2009
Let's Talk Food!
Okay! Enough time spent on deep, inward thinking! (For now anyway....) Let's talk food!
My favorites lately:
Apples - Pink Lady or sometimes labeled Cripps Pink - sweet, crispy, juicy - really good
Sweet potatoes - baked whole or cut up and drizzled with a little olive oil and then baked on a cookie sheet as "fries"
Grapes - mostly green ones! I take them along to work to munch on at snack time!
Chicken or Beef Barley soup - the recipe on the side of the barley box is a great one. I put it in single portions and freeze it; then I can just grab one and take it to work for lunch.
Rotisserie Chicken - fast and yummy. The leftovers work great in the barley soup.
Oatmeal made with non-fat vanilla (SF) yogurt and then some kind of fruit ie: strawberries, blueberries, raspberries, bananas or a spoonful of peanut butter.
Yum!
My favorites lately:
Apples - Pink Lady or sometimes labeled Cripps Pink - sweet, crispy, juicy - really good
Sweet potatoes - baked whole or cut up and drizzled with a little olive oil and then baked on a cookie sheet as "fries"
Grapes - mostly green ones! I take them along to work to munch on at snack time!
Chicken or Beef Barley soup - the recipe on the side of the barley box is a great one. I put it in single portions and freeze it; then I can just grab one and take it to work for lunch.
Rotisserie Chicken - fast and yummy. The leftovers work great in the barley soup.
Oatmeal made with non-fat vanilla (SF) yogurt and then some kind of fruit ie: strawberries, blueberries, raspberries, bananas or a spoonful of peanut butter.
Yum!
Saturday, March 7, 2009
Growth through disappointment
Every disappointment is important. It is part of life and cannot be avoided. Disappointments are necessary! You grow by losing and then accepting the loss. Change occurs through loss and disappointment. Growth occurs through loss and disappointment. Life takes on a deeper and richer meaning because of them. The better you handle them, the healthier you will be and the more you will grow. No one said that loss and disappointment was fair, but it is part of life.
Monday, February 23, 2009
Is it going to be easy?
As we are learning a new way of eating - a new lifestyle - we could smile and say, "it's easy" but we'd be lying to ourselves and to everyone else. It will be easy at times.... but there will be times that it will feel downright hard! For inspiration, let me share the story of Admiral Jim Stockdale.
Jim Stockdale was the highest-ranking officer in the "Hanoi Hilton" POW camp from 1965 to 1973. He was deprived of his rights under the Geneva Convention, tortured over twenty times, and often wondered if he would ever see his family again. In his book Good to Great, Jim Collins quotes Admiral Stockdale as saying, "I never lost faith in the end of the story." And when Collins asked "Who didn't make it out?" Stockdale replied, "Oh, that's easy. The optimists." "The optimists," Collins said, "I don't understand." To which the Admiral replied, "The optimists were the ones who said, 'We're going to be out by Christmas.' And Christmas would come, and Christmas would go. Then they'd say, 'We're going to be out by Easter.' And Easter would come, and Easter would go. And then Thanksgiving, and then it would be Christmas again. And they died of a broken heart. This is a very important lesson. You must never confuse faith that you will prevail in the end with the discipline to confront the most brutal facts of your current reality, whatever they may be."
I think his story is a really powerful one and fits many hardships in life... including our weight loss journey. It won't always be easy, but if we are convinced that:
1) This is not the last chapter in our life (basic optimism) and
2) That we are honest with ourselves that yes, we will suffer, however it will get better.
Thank God everyday you didn't have to live this concept the way he did.
In all struggles in life hold tight to the fact that next chapter is an awesome one!
Jim Stockdale was the highest-ranking officer in the "Hanoi Hilton" POW camp from 1965 to 1973. He was deprived of his rights under the Geneva Convention, tortured over twenty times, and often wondered if he would ever see his family again. In his book Good to Great, Jim Collins quotes Admiral Stockdale as saying, "I never lost faith in the end of the story." And when Collins asked "Who didn't make it out?" Stockdale replied, "Oh, that's easy. The optimists." "The optimists," Collins said, "I don't understand." To which the Admiral replied, "The optimists were the ones who said, 'We're going to be out by Christmas.' And Christmas would come, and Christmas would go. Then they'd say, 'We're going to be out by Easter.' And Easter would come, and Easter would go. And then Thanksgiving, and then it would be Christmas again. And they died of a broken heart. This is a very important lesson. You must never confuse faith that you will prevail in the end with the discipline to confront the most brutal facts of your current reality, whatever they may be."
I think his story is a really powerful one and fits many hardships in life... including our weight loss journey. It won't always be easy, but if we are convinced that:
1) This is not the last chapter in our life (basic optimism) and
2) That we are honest with ourselves that yes, we will suffer, however it will get better.
Thank God everyday you didn't have to live this concept the way he did.
In all struggles in life hold tight to the fact that next chapter is an awesome one!
Friday, February 20, 2009
Faith vs Fear....Positive vs Negative
Great conversations this week on positive thought versus negative thought. Think you can or think you can't....either way you're right! (thanks Henry Ford) It's one of those head things that is crucial to your success on many levels. Weight Watchers considers it a Helpful Habit and I consider it key to my mental well being! I saw the following and really like it so thought I'd share....
THE CHOICE IS YOURS
Do you know what Fear and Faith have in common? A future that hasn’t happened yet. Fear believes in a negative future. Faith believes in a positive future. Both believe in something that has not yet happened. So I ask you, if neither the positive or negative future has happened yet then why not choose to believe in the positive future? What do you have to lose but the fear that is sabotaging your joy and success?
I believe during these challenging times we have a choice between two roads. The positive road and the negative road. And our bus can’t be on two roads at the same time. So we have to make a choice and this choice determines our belief about the future and the attitude and actions we bring to the present…
Your faith and belief in a positive future leads to powerful actions today. The future has not happened yet and you have a say in what it looks like by the way you think and act. Fear or Faith. The choice is yours. - Jon Gordon
Another thing in life that is a choice.....
THE CHOICE IS YOURS
Do you know what Fear and Faith have in common? A future that hasn’t happened yet. Fear believes in a negative future. Faith believes in a positive future. Both believe in something that has not yet happened. So I ask you, if neither the positive or negative future has happened yet then why not choose to believe in the positive future? What do you have to lose but the fear that is sabotaging your joy and success?
I believe during these challenging times we have a choice between two roads. The positive road and the negative road. And our bus can’t be on two roads at the same time. So we have to make a choice and this choice determines our belief about the future and the attitude and actions we bring to the present…
Your faith and belief in a positive future leads to powerful actions today. The future has not happened yet and you have a say in what it looks like by the way you think and act. Fear or Faith. The choice is yours. - Jon Gordon
Another thing in life that is a choice.....
Friday, February 13, 2009
Do You Love Yourself?
"Love takes time… It also takes energy and trust and choice. Whether the love is between parent and child, husband and wife, or love of yourself, love takes all these things.... love takes time, love takes energy, love takes trust. Love takes the choice to love.
So, this Valentine's Day, think… about real love, in all its forms. As Paul says [in 1 Corinthians 13], "it bears all things, believes all things, hopes all things and endures all things." It takes time, energy, trust and choice."
And with that said, loving yourself in your weight loss jouney, in life, is key. It takes time to accept it. It takes time to plan it. It takes energy, trust and the choice to love yourself.
Love yourself my friends. It is so worth it...and so are you!
Happy Valentine's Day!
So, this Valentine's Day, think… about real love, in all its forms. As Paul says [in 1 Corinthians 13], "it bears all things, believes all things, hopes all things and endures all things." It takes time, energy, trust and choice."
And with that said, loving yourself in your weight loss jouney, in life, is key. It takes time to accept it. It takes time to plan it. It takes energy, trust and the choice to love yourself.
Love yourself my friends. It is so worth it...and so are you!
Happy Valentine's Day!
Wednesday, February 4, 2009
Feeling Out of Control?
Control in our lives is an issue. It can be a big deal. There are so many things happening around us these days that we have absolutely no control over and we often times feel helpless to make an impact on the outcome.
Now, that may be true of many things in our outside world... but when it comes to food, don't kid yourselves my friends, you have control. There is no one force feeding you. There is no one on this earth who has more control over what goes into your mouth than YOU do. (In hindsight I realized that when I lost my weight a couple years ago, food was the ONLY thing in my life I felt I could control.)
So if you feel out of control in the area of food, what do you do? I've got a few thoughts that might help.
1)Get a plan. A plan that works for you.
2)Start with small changes. Just focus on one thing a day...or a week. When that comes naturally, then make another change.
3)Get a support network of friends. If it can't be your family or close friends (because some just are not supportive of our efforts) then find that support elsewhere. Join Weight Watchers, find support in a co-worker, or neighbor, or friend from church. Someone somewhere will be happy to do the journey with you. Don't be afraid to reach out to them.
4)Realize that it may not be easy at first. You are changing habits that have been in place for a long time.
5) Remind yourself that you are the BOSS about what goes into your mouth! (No matter how often Aunt Helga puts food in front of you and says, "eat, eat" YOU are still the boss. Ya, ya, ya!)
6)If you have no idea where to start... start with eating a fraction of what you normally would. Eat 3/4 or 1/2 of what you normally put on your plate. Start by eliminating fried foods. Start by eating 3 pieces of fruit each day.
7) Pray about it. Fall to your knees and ask for help!
8)Celebrate your successes whether they are big or small. Celebrate!
You ARE in control - it just may be that you haven't realized it yet.
Good luck and lots of power to ya!
Now, that may be true of many things in our outside world... but when it comes to food, don't kid yourselves my friends, you have control. There is no one force feeding you. There is no one on this earth who has more control over what goes into your mouth than YOU do. (In hindsight I realized that when I lost my weight a couple years ago, food was the ONLY thing in my life I felt I could control.)
So if you feel out of control in the area of food, what do you do? I've got a few thoughts that might help.
1)Get a plan. A plan that works for you.
2)Start with small changes. Just focus on one thing a day...or a week. When that comes naturally, then make another change.
3)Get a support network of friends. If it can't be your family or close friends (because some just are not supportive of our efforts) then find that support elsewhere. Join Weight Watchers, find support in a co-worker, or neighbor, or friend from church. Someone somewhere will be happy to do the journey with you. Don't be afraid to reach out to them.
4)Realize that it may not be easy at first. You are changing habits that have been in place for a long time.
5) Remind yourself that you are the BOSS about what goes into your mouth! (No matter how often Aunt Helga puts food in front of you and says, "eat, eat" YOU are still the boss. Ya, ya, ya!)
6)If you have no idea where to start... start with eating a fraction of what you normally would. Eat 3/4 or 1/2 of what you normally put on your plate. Start by eliminating fried foods. Start by eating 3 pieces of fruit each day.
7) Pray about it. Fall to your knees and ask for help!
8)Celebrate your successes whether they are big or small. Celebrate!
You ARE in control - it just may be that you haven't realized it yet.
Good luck and lots of power to ya!
Sunday, January 25, 2009
Do It Anyway
This was found written on the wall in Mother Teresa's home for children in Calcutta:
People are often unreasonable, irrational, and self-centered. Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway.
If you are successful, you will win some unfaithful friends and some genuine enemies. Succeed anyway.
If you are honest and sincere people may deceive you. Be honest and sincere anyway.
What you spend years creating, others could destroy overnight. Create anyway.
If you find serenity and happiness, some may be jealous. Be happy anyway.
The good you do today, will often be forgotten. Do good anyway.
Give the best you have, and it will never be enough. Give your best anyway.
In the final analysis, it is between you and God. It was never between you and them anyway.
People are often unreasonable, irrational, and self-centered. Forgive them anyway.
If you are kind, people may accuse you of selfish, ulterior motives. Be kind anyway.
If you are successful, you will win some unfaithful friends and some genuine enemies. Succeed anyway.
If you are honest and sincere people may deceive you. Be honest and sincere anyway.
What you spend years creating, others could destroy overnight. Create anyway.
If you find serenity and happiness, some may be jealous. Be happy anyway.
The good you do today, will often be forgotten. Do good anyway.
Give the best you have, and it will never be enough. Give your best anyway.
In the final analysis, it is between you and God. It was never between you and them anyway.
Saturday, January 24, 2009
It Really Comes Down to Choices
Everything in life comes down to choices... from the attitude you choose for the day to the food you eat. Take a look at the following comparison.
1 individual Little Debbie Cake is EQUAL to all of the following foods combined:
1 apple, 1 banana, 1 orange, 5 cups light popcorn, 2 slices light bread, 1 cup grapes, and 1 container of unsweetened apple sauce.
That totally amazes me.
Personally, I choose to have a great attitude each day and I choose to eat foods that will fill me up without a bojillion calories. (Most of the time anyway!)
Always consider your choices.
1 individual Little Debbie Cake is EQUAL to all of the following foods combined:
1 apple, 1 banana, 1 orange, 5 cups light popcorn, 2 slices light bread, 1 cup grapes, and 1 container of unsweetened apple sauce.
That totally amazes me.
Personally, I choose to have a great attitude each day and I choose to eat foods that will fill me up without a bojillion calories. (Most of the time anyway!)
Always consider your choices.
Tuesday, January 20, 2009
The Eight Traits of Emotional Hunger
Emotional and physical hunger can feel identical, unless you’ve learned to identify their distinguishing characteristics.
The next time you feel voraciously hungry, look for these signals that your appetite may be based on emotions
rather than true physical need. This awareness may head off an emotional overeating episode.
Source: Virtue, Doreen. Constant Craving A-Z. (Carlsbad, CA: Hay House, 1999).
Emotional Hunger
1. Is sudden. One minute you’re not thinking about
food, the next minute you’re starving. Your hunger
goes from 0-60 within a short period of time.
2. Is for a specific food. Your cravings are for one
specific type of food, such as chocolate, pasta, or a
cheeseburger. With emotional eating, you feel you
need to eat that particular food. No substitute will do!
3. Is "above the neck." An emotionally based
craving begins in the mouth and mind. Your mouth
wants to taste that pizza or chocolate doughnut. Your
mind whirls with thoughts about your desired food.
4. Is urgent. Emotional hunger urges you to eat
NOW to instantly ease emotional pain with food.
5. Is paired with an upsetting emotion. Your
boss yelled at you. Your child is in trouble at school.
Your spouse is in a bad mood. Emotional hunger
occurs in conjunction with an upsetting situation.
6. Involves automatic or absent-minded eating.
Emotional eating can feel as if someone else’s hand is
scooping up the ice cream and putting it into your
mouth ("automatic eating"). You may not notice that
you’ve eaten a bag of cookies (absent-mined eating).
7. Does not notice or stop eating, in response
to fullness. Emotional overeating stems from a
desire to cover up painful feelings. The person stuffs
herself to deaden her troubling emotions and will eat
second and third helpings, even though her stomach
may hurt from over-fullness.
8. Feels guilty about eating. The paradox of
emotional over eating is that the person eats to feel
better and ends up berating herself for eating
cookies, cakes, or cheeseburgers. She promises
atonements to herself ("I'll start my diet tomorrow.")
Physical Hunger
1. Is gradual. Your stomach rumbles. One hour later, it
growls. Physical hunger gives you steadily progressive clues
that it’s time to eat.
2. Is open to different foods. With physical hunger, you
may have food preferences, but they are flexible. You are
open to alternative choices.
3. Is based in the stomach. Physical hunger is
recognizable by stomach sensations. You feel gnawing,
rumbling, emptiness, and even pain in your stomach with
physical hunger.
4. Is patient. Physical hunger would prefer that you ate
soon, but doesn’t command you to eat at that instant.
5. Occurs out of physical need. Physical hunger occurs
because it has been four or five hours since your last meal.
You may experience light-headedness or low energy if overly
hungry.
6. Involves deliberate choices and awareness of the
eating. With physical hunger, you are aware of the food on
your fork, in your mouth, and in your stomach. You
consciously choose whether to eat half your sandwich or the
whole thing.
7. Stops when full. Physical hunger stems from a desire to
fuel and nourish the body. As soon as that intention is
fulfilled, the person stops eating.
8. Realizes eating is necessary. When the intent behind
eating is based in physical hunger, there¹s no guilt or shame.
The person realizes that eating, like breathing oxygen, is a
necessary behavior.
The next time you feel voraciously hungry, look for these signals that your appetite may be based on emotions
rather than true physical need. This awareness may head off an emotional overeating episode.
Source: Virtue, Doreen. Constant Craving A-Z. (Carlsbad, CA: Hay House, 1999).
Emotional Hunger
1. Is sudden. One minute you’re not thinking about
food, the next minute you’re starving. Your hunger
goes from 0-60 within a short period of time.
2. Is for a specific food. Your cravings are for one
specific type of food, such as chocolate, pasta, or a
cheeseburger. With emotional eating, you feel you
need to eat that particular food. No substitute will do!
3. Is "above the neck." An emotionally based
craving begins in the mouth and mind. Your mouth
wants to taste that pizza or chocolate doughnut. Your
mind whirls with thoughts about your desired food.
4. Is urgent. Emotional hunger urges you to eat
NOW to instantly ease emotional pain with food.
5. Is paired with an upsetting emotion. Your
boss yelled at you. Your child is in trouble at school.
Your spouse is in a bad mood. Emotional hunger
occurs in conjunction with an upsetting situation.
6. Involves automatic or absent-minded eating.
Emotional eating can feel as if someone else’s hand is
scooping up the ice cream and putting it into your
mouth ("automatic eating"). You may not notice that
you’ve eaten a bag of cookies (absent-mined eating).
7. Does not notice or stop eating, in response
to fullness. Emotional overeating stems from a
desire to cover up painful feelings. The person stuffs
herself to deaden her troubling emotions and will eat
second and third helpings, even though her stomach
may hurt from over-fullness.
8. Feels guilty about eating. The paradox of
emotional over eating is that the person eats to feel
better and ends up berating herself for eating
cookies, cakes, or cheeseburgers. She promises
atonements to herself ("I'll start my diet tomorrow.")
Physical Hunger
1. Is gradual. Your stomach rumbles. One hour later, it
growls. Physical hunger gives you steadily progressive clues
that it’s time to eat.
2. Is open to different foods. With physical hunger, you
may have food preferences, but they are flexible. You are
open to alternative choices.
3. Is based in the stomach. Physical hunger is
recognizable by stomach sensations. You feel gnawing,
rumbling, emptiness, and even pain in your stomach with
physical hunger.
4. Is patient. Physical hunger would prefer that you ate
soon, but doesn’t command you to eat at that instant.
5. Occurs out of physical need. Physical hunger occurs
because it has been four or five hours since your last meal.
You may experience light-headedness or low energy if overly
hungry.
6. Involves deliberate choices and awareness of the
eating. With physical hunger, you are aware of the food on
your fork, in your mouth, and in your stomach. You
consciously choose whether to eat half your sandwich or the
whole thing.
7. Stops when full. Physical hunger stems from a desire to
fuel and nourish the body. As soon as that intention is
fulfilled, the person stops eating.
8. Realizes eating is necessary. When the intent behind
eating is based in physical hunger, there¹s no guilt or shame.
The person realizes that eating, like breathing oxygen, is a
necessary behavior.
Monday, January 19, 2009
Fennel and Onion Smothered Steak
I promised I'd start posting some of my favorite WW recipes so here goes:
I normally advise you to run the other direction when you see the word "smothered" describing a food dish, but not this one! This one is very, very good and has been declared "the best 'fat' recipe you ever made" by a very reliable source. I've made it several times and it was always met with a thumbs up.
Ingredients:
3 teas olive oil
1 large fennel bulb, thinly sliced (I've also used fennel seeds when needed)
1 large onion, thinly sliced
4 garlic cloves, sliced
1/4 teas dried tarragon
3/4 teas salt
1/4 teas freshly ground pepper
1 cup reduced-sodium beef broth
2 (1/2 pound) boneless sirloin steaks, trimmed of visible fat and each cut crosswise in half
1) Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the fennel, onion, garlic, tarragon, 1/4 teas of the salt, and 1/8 teas of the pepper; cook, stirring occasionally, until fennel and onion are very soft and golden, about 11 minutes. Add the broth and cook until almost evaporated, about 5 minutes. Transfer to a bowl.
2) Sprinkle the steaks with the remaining 1/2 teas salt and 1/8 teas pepper. Heat the remaining 1 teas oil in the same skillet over medium-high heat. Add the steaks and cook until browned, about 2 minutes on each side. Add the fennel mixture and cook, stirring constantly to scrape the browned bits from the bottom of the skillet, until the steaks are done to taste and the liquid thickens, about 1 minute for medium-rare or about 3 minutes for well done. Serve at once.
Note: Lean sirloin benefits from a shorter cooking time to stay tender. So if you prefer your steak well done, cut the sirloin into very thin slices or substitute beef tenderloin in the recipe.
Makes 4 servings.
Per serving (1/2 steak with about 1/4 cup fennel mixture): 206 calories, 10 g fat, 2 g fiber. Points value 5 for flex/momentum - recipe is core/all filling foods.
I normally advise you to run the other direction when you see the word "smothered" describing a food dish, but not this one! This one is very, very good and has been declared "the best 'fat' recipe you ever made" by a very reliable source. I've made it several times and it was always met with a thumbs up.
Ingredients:
3 teas olive oil
1 large fennel bulb, thinly sliced (I've also used fennel seeds when needed)
1 large onion, thinly sliced
4 garlic cloves, sliced
1/4 teas dried tarragon
3/4 teas salt
1/4 teas freshly ground pepper
1 cup reduced-sodium beef broth
2 (1/2 pound) boneless sirloin steaks, trimmed of visible fat and each cut crosswise in half
1) Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat. Add the fennel, onion, garlic, tarragon, 1/4 teas of the salt, and 1/8 teas of the pepper; cook, stirring occasionally, until fennel and onion are very soft and golden, about 11 minutes. Add the broth and cook until almost evaporated, about 5 minutes. Transfer to a bowl.
2) Sprinkle the steaks with the remaining 1/2 teas salt and 1/8 teas pepper. Heat the remaining 1 teas oil in the same skillet over medium-high heat. Add the steaks and cook until browned, about 2 minutes on each side. Add the fennel mixture and cook, stirring constantly to scrape the browned bits from the bottom of the skillet, until the steaks are done to taste and the liquid thickens, about 1 minute for medium-rare or about 3 minutes for well done. Serve at once.
Note: Lean sirloin benefits from a shorter cooking time to stay tender. So if you prefer your steak well done, cut the sirloin into very thin slices or substitute beef tenderloin in the recipe.
Makes 4 servings.
Per serving (1/2 steak with about 1/4 cup fennel mixture): 206 calories, 10 g fat, 2 g fiber. Points value 5 for flex/momentum - recipe is core/all filling foods.
Wednesday, January 7, 2009
Filling Foods First!
I have come to realize that our food choices are SO key to managing our weight long term. I'm so glad that the WW Momentum program has finally honed in on this.
I have a news flash for you my friends, "Not all points are created equal." I can eat fruits, veggies, lean meats, fat-free dairy and whole wheat grains galore and be more filled up and satisfied than chowing down on fat and sugar laden items. For instance...we could eat one "gotta have it" ice cream at Cold Stone Creamery OR we could eat healthy, filling food for the WHOLE day! Choose your points wisely!
Okay - think of your car. Would you consider filling the gas tank with fat and sugar and expecting it to run flawlessly day after day? No Way! You fill the tank with what it needs to run well. Why would you not do the same for your body? Your body is a well-tuned machine that runs hour after hour, day after day, year after year. Doesn't it just make sense that we would fill it with great fuel (and perhaps take it out for a run/walk now and again?)
Not all points ARE created equal. Choose from FILLING FOODS FIRST and you'll definately feel more full and satisfied. This I can guarantee and promise you.
Now, as my daughter says, "Bacher out."
I have a news flash for you my friends, "Not all points are created equal." I can eat fruits, veggies, lean meats, fat-free dairy and whole wheat grains galore and be more filled up and satisfied than chowing down on fat and sugar laden items. For instance...we could eat one "gotta have it" ice cream at Cold Stone Creamery OR we could eat healthy, filling food for the WHOLE day! Choose your points wisely!
Okay - think of your car. Would you consider filling the gas tank with fat and sugar and expecting it to run flawlessly day after day? No Way! You fill the tank with what it needs to run well. Why would you not do the same for your body? Your body is a well-tuned machine that runs hour after hour, day after day, year after year. Doesn't it just make sense that we would fill it with great fuel (and perhaps take it out for a run/walk now and again?)
Not all points ARE created equal. Choose from FILLING FOODS FIRST and you'll definately feel more full and satisfied. This I can guarantee and promise you.
Now, as my daughter says, "Bacher out."
Saturday, January 3, 2009
core pancakes
Quick core tip: core pancakes
1/4 cup oatmeal
1 egg
~ 1/2 tbsp water
optional: 1 packet calorie free sweetener (e.g. stevia, natural herbal sweetener), vanilla, or spices of your choice
Mix well and fry up like a pancake! Add fresh fruit on top or just eat plain. It's not terribly low in points, but satisfying when plain oatmeal has gotten boring. You can also simply add an egg to the ww oatmeal cups - they have fruit and such added in already, and are delicious, but a little more expensive.
1 cake = 4 pts
2 cakes = 10 pts
Thanks for this entry Katie! I love it when you add posts....Patti
1/4 cup oatmeal
1 egg
~ 1/2 tbsp water
optional: 1 packet calorie free sweetener (e.g. stevia, natural herbal sweetener), vanilla, or spices of your choice
Mix well and fry up like a pancake! Add fresh fruit on top or just eat plain. It's not terribly low in points, but satisfying when plain oatmeal has gotten boring. You can also simply add an egg to the ww oatmeal cups - they have fruit and such added in already, and are delicious, but a little more expensive.
1 cake = 4 pts
2 cakes = 10 pts
Thanks for this entry Katie! I love it when you add posts....Patti
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