It was my turn to cook our Monday night family dinner -- a weekly tradition that gets us together with two of our children and their spouses. Monday night dinners are sacrosanct -- you better have a real good reason for not attending.
This week I wanted to try something new, and Baked Potato Soup sounded so warm and inviting. It was a hit, and something I plan on making over and over again. At at 7 Weight Watchers PointsPlus per serving, I think it's a diet bargain. For our group of six, I doubled the recipe -- and it all went.
BAKED POTATO SOUP 1 large garlic bulb, 1/4-inch-slice cut off top
3 lbs. uncooked potatoes, rinsed, pierced with a fork (about 6 large baking potatoes)
6 slices uncooked turkey bacon
4 cups reduced-sodium chicken broth
1 1/2 Tblsp. fresh thyme, chopped
1/2 tsp. salt
1/4 tsp black pepper, freshly ground
6 Tblsp. reduced-fat sour cream
6 Tblsp. low-fat shredded cheddar cheese
6 Tbsp scallion(s), sliced
* Preheat oven to 400ºF. Wrap entire garlic bulb tightly in foil; place garlic and potatoes in oven. (You do not need to put them on a pan; they can go right on an oven rack.)
* Bake garlic until soft when squeezed, about 45 minutes; remove from oven and let cool. Continue baking potatoes until tender when pierced, about 15 minutes more; let potatoes stand until cool enough to handle.
* Meanwhile, cook bacon in a large nonstick skillet over medium-high heat until browned, about 6 minutes. Place bacon on paper towels to drain off any fat; chop bacon.
* Unwrap garlic and squeeze pulp from bulb with hands into a large saucepan. Peel potatoes and add to saucepan; mash with a potato masher until smooth. Gradually stir in broth, thyme, salt and pepper until blended; place saucepan over medium heat and cook until hot, stirring occasionally, about 5 to 10 minutes.
* Spoon about 1 1/3 cups of soup into each of 6 soup bowls. Top each with 1 tablespoon of sour cream, 1 tablespoon of cheese, 1 rounded tablespoon of bacon and 1 tablespoon of scallions. Grind fresh pepper over top if desired. Makes 6 servings.
Wednesday, March 9, 2011
Willpower
When did willpower become a dirty word, so not PC? I think it's an outgrowth of our inability to take responsibility for our actions. It's just easier to blame our added weight on our moms, our husbands, our lives.
Today, I take absolute responsibility for my weight. My mom might have caused me to have some body issues, but my mother died 19 years ago and my thinking about what she did does me no good. Get over it, get a backbone, and get on with life.
My lack of being able to stay true to a diet plan is my fault, not mom's. I did this to myself. I just like food too much.
Which gets me back to the "W' word. Personally, I think it makes a powerful statement. Willpower is having the strength to act in pursuing a goal. It's all about self-discipline, something else dieters are sometimes told to ignore. I think willpower and self-control is exactly what I should be striving for. Of course, the danger here is that when I go off track, my negative internal voices will tell me I am a failure with absolutely no willpower.
So here are my new two tricks for boosting my willpower.
1. I named my negative and positive voices early last month. It's much easier for me to shoot down a negative voice when I am picturing my negative voice (Palin), saying the words. When I remember to conjure up Palin, I am able to shut down my negative voice. I need to work on this, so it becomes second nature.
2. Just say no. I hated that easy solution Nancy Reagan thought would cure drug addiction, but when it comes to food, a few internal "NOs" screamed in my mind might just snap me out of an eating binge.
I really think it's time to get tough with myself.
Today, I take absolute responsibility for my weight. My mom might have caused me to have some body issues, but my mother died 19 years ago and my thinking about what she did does me no good. Get over it, get a backbone, and get on with life.
My lack of being able to stay true to a diet plan is my fault, not mom's. I did this to myself. I just like food too much.
Which gets me back to the "W' word. Personally, I think it makes a powerful statement. Willpower is having the strength to act in pursuing a goal. It's all about self-discipline, something else dieters are sometimes told to ignore. I think willpower and self-control is exactly what I should be striving for. Of course, the danger here is that when I go off track, my negative internal voices will tell me I am a failure with absolutely no willpower.
So here are my new two tricks for boosting my willpower.
1. I named my negative and positive voices early last month. It's much easier for me to shoot down a negative voice when I am picturing my negative voice (Palin), saying the words. When I remember to conjure up Palin, I am able to shut down my negative voice. I need to work on this, so it becomes second nature.
2. Just say no. I hated that easy solution Nancy Reagan thought would cure drug addiction, but when it comes to food, a few internal "NOs" screamed in my mind might just snap me out of an eating binge.
I really think it's time to get tough with myself.
Tuesday, March 8, 2011
Imaginary "friends"
Yesterday, I named my negative internal voice Pallin, my positive voice Hepzabah. But midday, just when I was about to eat something I shouldn't, I started thinking Pallin, and avoided temptation.
So now Pallin has just become my inner BAD voice, the one that tells me I really want that chocolate chip cookie. Yesterday it was Pallin -- in her oh so annoying voice -- telling me to eat that cookie, and since there is no way I would ever do what Pallin advised, I ate some grapes instead.
Could it be this easy? Probably not. But it certainly gave me pause yesterday because it worked. Will it work all the time? Probably not, but that's OK since I am not into perfection. But I am so into tricks, and as long as this works for me, I will use it. Over and over again.
The key for me was identifying a person whose ideas I abhor and make her my inner voice of "unreason." I disagree with just about everything she stands for, so why would I ever follow her advice when she's telling me to eat chocolate chip cookies? I put a face to my inner tormentor, and yesterday I loved the result.
And of course, there is no worry that I might start talking to myself. The least amount of time I spend with Sarah P, the happier I will be!
So now Pallin has just become my inner BAD voice, the one that tells me I really want that chocolate chip cookie. Yesterday it was Pallin -- in her oh so annoying voice -- telling me to eat that cookie, and since there is no way I would ever do what Pallin advised, I ate some grapes instead.
Could it be this easy? Probably not. But it certainly gave me pause yesterday because it worked. Will it work all the time? Probably not, but that's OK since I am not into perfection. But I am so into tricks, and as long as this works for me, I will use it. Over and over again.
The key for me was identifying a person whose ideas I abhor and make her my inner voice of "unreason." I disagree with just about everything she stands for, so why would I ever follow her advice when she's telling me to eat chocolate chip cookies? I put a face to my inner tormentor, and yesterday I loved the result.
And of course, there is no worry that I might start talking to myself. The least amount of time I spend with Sarah P, the happier I will be!
Monday, March 7, 2011
Meet Pallin and Hebzabah
Last week I was renewed, determined to stay on track and start seriously shedding pounds. Then the weekend came, and my resolve flew away.
Why can't I be trusted to stay on track, to avoid cheesecake and lemon squares, to just say no to temptation when it's put in front of me?
And when I ate the cheesecake and lemon squares, did that make me happy? Sure they were yummy, but did they make me happy? Of course not. Yet again, I was angry at myself, and the negative voice started taking over, telling me what a failure I am.
And no matter how hard I tried to tell the negative voice to go away, she was there to stay, invading my thoughts, so instead of getting up Sunday morning determined to eat well, I had some more lemon squares Sunday afternoon. And a brownie, because the person passing them out made me feel guilty for first saying no.
Today I woke up and reality smacked me in the face. I am my worst enemy, the one who sabotages my good intentions. I am giving away my power to either food or someone who wants me to eat food. How sad. And although I have danced around this knowledge for years, this morning it is making sense to me.
If I am really going to fight my battle of the bulge, it has to come from deep within me, because deep within is my the desire to lose weight -- once and for all. And deep within is that positive voice, the one who encourages me to make good food choices. I just have to find and embrace her, so when cheesecake and lemon squares are put in front of me, she is gently whispering in my ear that I am better them those sweets, that I can say no, and if I do, I will wake up the next day happy and certainly healthier.
Today, I named my negative voice Pallin. And my positive voice is Hepzabah, a pet name my father called me when I was a child. I cringe when I say Pallin, and smile when I say Hepzabah, so this should work.
It's all about becoming the master of my universe. It's time to tap into the power within me. I know it's there. I also know that it wants what's best for me.
Why can't I be trusted to stay on track, to avoid cheesecake and lemon squares, to just say no to temptation when it's put in front of me?
And when I ate the cheesecake and lemon squares, did that make me happy? Sure they were yummy, but did they make me happy? Of course not. Yet again, I was angry at myself, and the negative voice started taking over, telling me what a failure I am.
And no matter how hard I tried to tell the negative voice to go away, she was there to stay, invading my thoughts, so instead of getting up Sunday morning determined to eat well, I had some more lemon squares Sunday afternoon. And a brownie, because the person passing them out made me feel guilty for first saying no.
Today I woke up and reality smacked me in the face. I am my worst enemy, the one who sabotages my good intentions. I am giving away my power to either food or someone who wants me to eat food. How sad. And although I have danced around this knowledge for years, this morning it is making sense to me.
If I am really going to fight my battle of the bulge, it has to come from deep within me, because deep within is my the desire to lose weight -- once and for all. And deep within is that positive voice, the one who encourages me to make good food choices. I just have to find and embrace her, so when cheesecake and lemon squares are put in front of me, she is gently whispering in my ear that I am better them those sweets, that I can say no, and if I do, I will wake up the next day happy and certainly healthier.
Today, I named my negative voice Pallin. And my positive voice is Hepzabah, a pet name my father called me when I was a child. I cringe when I say Pallin, and smile when I say Hepzabah, so this should work.
It's all about becoming the master of my universe. It's time to tap into the power within me. I know it's there. I also know that it wants what's best for me.
Thursday, March 3, 2011
Kismet
Yesterday I wrote about the dangers of boredom and lethargy. Put them together, and I want to eat everything in sight.
So I was amused yesterday when I got to Weight Watchers and the topic dealt with boredom: How eating the same thing or exercising the same way day after day can be a recipe for disaster. Boy did that hit home.
Our leader cautioned us to avoid the food ruts, exactly what I have been doing. OK, I mix it up nightly, but during the day, it's the same old same old day after day. Oatmeal with an apple, chia seeds, cinnamon and coconut milk for breakfast; usually a grapefruit mid-morning; green salad for lunch -- and recently, I've even skipped the chicken, so no protein on the salad -- and an apple and popcorn treat before dinner. It's good and nutritious, but I am SO in a rut.
Since I do yoga, no one class is ever the same. And even if all classes were identical, I love yoga so much I don't think I would mind.
But food: another thing entirely. I really thought about what my new WW leader, Ann Marie, said yesterday, and this weekend, the first thing I am going to do is get out my cookbooks and start planning 21 meals for next week, all a tad different from each other. Life is all about choices, and this week, it's all about getting what I need to keep me on track.
So I was amused yesterday when I got to Weight Watchers and the topic dealt with boredom: How eating the same thing or exercising the same way day after day can be a recipe for disaster. Boy did that hit home.
Our leader cautioned us to avoid the food ruts, exactly what I have been doing. OK, I mix it up nightly, but during the day, it's the same old same old day after day. Oatmeal with an apple, chia seeds, cinnamon and coconut milk for breakfast; usually a grapefruit mid-morning; green salad for lunch -- and recently, I've even skipped the chicken, so no protein on the salad -- and an apple and popcorn treat before dinner. It's good and nutritious, but I am SO in a rut.
Since I do yoga, no one class is ever the same. And even if all classes were identical, I love yoga so much I don't think I would mind.
But food: another thing entirely. I really thought about what my new WW leader, Ann Marie, said yesterday, and this weekend, the first thing I am going to do is get out my cookbooks and start planning 21 meals for next week, all a tad different from each other. Life is all about choices, and this week, it's all about getting what I need to keep me on track.
Wednesday, March 2, 2011
Hungry or just jonesing?
I used the term "starving" yesterday, and it stopped me cold. Was I really starving? Of course not. Was I really hungry? I actually don't think so. At the time I was a tad bored, a bit tired, and when I really thought about what I wanted, it wasn't a salad or a piece of fruit. I wanted Twizzlers.
So what is hunger? I've done some research and found out it's caused by a drop in blood sugar about four or five hours after you eat a meal. It really is my tummy's way of saying: "Feed me!" Sometimes, hunger might manifest itself in a headache or exhaustion.
When I was "starving" yesterday, it was about an hour after I ate a grilled chicken salad. There was no way I should have been even hungry. But it would have been so easy for me to fall off my diet wagon if there was a package of Twizzlers around. There was not, so I put a bag of Jolly Time in the microwave. I ate every kernel, and enjoyed each one.
So what exactly are cravings? Again, they can be caused by a dip in blood sugar, especially if you eat a meal loaded with highly processed carbs. Yesterday, this was not the case, so it had to be something else.
Boredom. And I was tired. Put the two together and my defenses drop to an all-time low. The key here: I actually took the time to identify what my problem was, and did something to fix it. That bag of popcorn cost me 3 Weight Watchers PointsPlus. It also got me to stop thinking about food. I was no longer "starving." Instead, I was extremely pleased with myself.
Lesson here: No. 1: Listen to my body; it is very wise. And No. 2: Prepare for hunger, cravings, starvation, whatever I am calling it. Have a variety of fast foods at the ready, so when hunger strikes, and it's not yet mealtime, I can eat something that won't immediately go to my hips. Fruit, veggies, popcorn, yogurt, celery spread with a low-fat Laughing Cow wedge: All good choices. Water or tea can also help.
So what is hunger? I've done some research and found out it's caused by a drop in blood sugar about four or five hours after you eat a meal. It really is my tummy's way of saying: "Feed me!" Sometimes, hunger might manifest itself in a headache or exhaustion.
When I was "starving" yesterday, it was about an hour after I ate a grilled chicken salad. There was no way I should have been even hungry. But it would have been so easy for me to fall off my diet wagon if there was a package of Twizzlers around. There was not, so I put a bag of Jolly Time in the microwave. I ate every kernel, and enjoyed each one.
So what exactly are cravings? Again, they can be caused by a dip in blood sugar, especially if you eat a meal loaded with highly processed carbs. Yesterday, this was not the case, so it had to be something else.
Boredom. And I was tired. Put the two together and my defenses drop to an all-time low. The key here: I actually took the time to identify what my problem was, and did something to fix it. That bag of popcorn cost me 3 Weight Watchers PointsPlus. It also got me to stop thinking about food. I was no longer "starving." Instead, I was extremely pleased with myself.
Lesson here: No. 1: Listen to my body; it is very wise. And No. 2: Prepare for hunger, cravings, starvation, whatever I am calling it. Have a variety of fast foods at the ready, so when hunger strikes, and it's not yet mealtime, I can eat something that won't immediately go to my hips. Fruit, veggies, popcorn, yogurt, celery spread with a low-fat Laughing Cow wedge: All good choices. Water or tea can also help.
Tuesday, March 1, 2011
Super markets!
Recently, as gas and food prices have started escalating yet again, I started to think about ways I could save some money at the store. Forget about coupons: I have never mastered the art, and besides, most of the food products I buy never have coupons attached.
But I do have some shopping rules:
1. I NEVER set foot in a market is when I am hungry. When I do, somehow the worst things wind up in my basket. A few times recently I have had no choice but to shop hungry, and that’s when my emergency car stash came in handy. I always have an apple in the car. Usually, there is some celery as well. Both items hold up well to a few days without refrigeration, and besides, I usually eat them way before either would start to turn. Usually that works. Recently, it just wasn’t enough. So I made sure to pick up a bunch of bananas, and as soon as I hit the car, I ate a banana. That did it for me. What you pick is your choice.
2. Each weekend I plan our meals for the week, make a shopping list, and stick to it. I shop once a week, which keeps me out of the market during the week, out of the way of temptation.
3. I love my husband, but I find him distracting in the market. I spend a lot of time in the produce section, and Jack gets antsy. So unless it is a necessity, I shop alone. The worst place to shop with him: Costco. I really can get lost in that big box. Jack can get through the warehouse in seconds flat. I need time to stop and see what’s offered.
4. I always have my Weight Watchers PointsPlus calculator with me, so if a new food looks inviting, I figure out the PPs to see if it’s worth the splurge. It’s amazing how two similar products really are nothing alike. Take popcorn, my go-to snack when I am hungry in the middle of the day. Like my morning chia seeds, popcorn expands in my stomach and fills me up. Jolly Time’s Healthy Pop – a full size bag – is my favorite because for 3 PPs, it offers double the amount of popcorn than the mini bags, at the same PPs value. What a bargain.
5. I have my list, but if turkey breast cutlets are on sale when I get to the market, I easily substitute them for chicken breasts. Same with fish. I shop the deals, because at the register, a deal here and a deal there starts adding up to big savings.
6. I buy lots of fruits and vegetables, but I always buy them whole. I don’t mind cutting up veggie sticks or cutting up a pineapple. It takes minutes and saves cash.
7. I tend to stay out of the aisles, shopping the perimeter of the market, a trick I learned 20 years ago on a nutritionist-led tour of a supermarket. Of course, items such as oatmeal, beans, teas and seltzer are in the aisles, but it’s here you find the bad stuff as well, the processed, over-sugared foods I try to avoid. If I am tempted, I whip out my PP calculator and within seconds my temptation usually disappears.
8. Twice a week we eat vegetarian. It might be something as simple as baked potatoes with toppings or a frittata, but these lighter meals are doing wonders for our budget. We eat fish two or three times a week, which leaves two meals for beef, pork or chicken.
But I do have some shopping rules:
1. I NEVER set foot in a market is when I am hungry. When I do, somehow the worst things wind up in my basket. A few times recently I have had no choice but to shop hungry, and that’s when my emergency car stash came in handy. I always have an apple in the car. Usually, there is some celery as well. Both items hold up well to a few days without refrigeration, and besides, I usually eat them way before either would start to turn. Usually that works. Recently, it just wasn’t enough. So I made sure to pick up a bunch of bananas, and as soon as I hit the car, I ate a banana. That did it for me. What you pick is your choice.
2. Each weekend I plan our meals for the week, make a shopping list, and stick to it. I shop once a week, which keeps me out of the market during the week, out of the way of temptation.
3. I love my husband, but I find him distracting in the market. I spend a lot of time in the produce section, and Jack gets antsy. So unless it is a necessity, I shop alone. The worst place to shop with him: Costco. I really can get lost in that big box. Jack can get through the warehouse in seconds flat. I need time to stop and see what’s offered.
4. I always have my Weight Watchers PointsPlus calculator with me, so if a new food looks inviting, I figure out the PPs to see if it’s worth the splurge. It’s amazing how two similar products really are nothing alike. Take popcorn, my go-to snack when I am hungry in the middle of the day. Like my morning chia seeds, popcorn expands in my stomach and fills me up. Jolly Time’s Healthy Pop – a full size bag – is my favorite because for 3 PPs, it offers double the amount of popcorn than the mini bags, at the same PPs value. What a bargain.
5. I have my list, but if turkey breast cutlets are on sale when I get to the market, I easily substitute them for chicken breasts. Same with fish. I shop the deals, because at the register, a deal here and a deal there starts adding up to big savings.
6. I buy lots of fruits and vegetables, but I always buy them whole. I don’t mind cutting up veggie sticks or cutting up a pineapple. It takes minutes and saves cash.
7. I tend to stay out of the aisles, shopping the perimeter of the market, a trick I learned 20 years ago on a nutritionist-led tour of a supermarket. Of course, items such as oatmeal, beans, teas and seltzer are in the aisles, but it’s here you find the bad stuff as well, the processed, over-sugared foods I try to avoid. If I am tempted, I whip out my PP calculator and within seconds my temptation usually disappears.
8. Twice a week we eat vegetarian. It might be something as simple as baked potatoes with toppings or a frittata, but these lighter meals are doing wonders for our budget. We eat fish two or three times a week, which leaves two meals for beef, pork or chicken.
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