Thoughts on Holiday Eating

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.

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.

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.

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.

A Little Snowy Chuckle

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.

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.

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!

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!  

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!

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.

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.

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

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.

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*).

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.

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.

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.

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!

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.

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.

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.