Last weekend was party time. A house full of relatives, lots of family meals, all culminating in a wonderful birthday celebration honoring my brother-in-law, Bill, at one of the finest restaurants in New York City.
I had all intentions of writing about it Monday, but a sinus infection and splitting headache got in the way. So today, I'll share some great news.
I gained no weight last weekend. I didn't lose any weight, but the key here is that I gained 0. Nadda. And that is cause for celebration.
And I also ate. But I found time to fit in some yoga classes and did some walking, and the combination kept me in check. But I have to admit that although I was so looking forward to Saturday's party at Daniel, in the back of my mind I was scared stiff. I didn't want to gain 5 pounds, something I can easily pack on after a night of rich eating and drinking. Here's what I did:
I started the day drinking a huge glass of water -- the first of many -- followed by a scrambled egg with some herbs for breakfast, and that kept me going until lunch. Lunch was in a restaurant, but I had a salad, dressing on the side, so the calories were insignificant. A half hour before we left for the party, I had a whey protein shake, made with water, which got me through the cocktail hour. I was saying hello to so many family members and old friends, that I had no problem saying no to ALL the hors d'oeuvres. I did not eat a one.
Dinner I ate: the appetizer of a crab stuffed zucchini blossom, followed by a wild mushroom risotto, and the entree -- chicken done two ways. Each course tasted as glorious as it looked, because after all, this was Daniel. And the wines, a different one to complement each course, were utterly amazing.
But just before dessert, the band really kicked in, and I decided it was time to dance. In fact, my dessert was placed in front of me, I glanced at it, and got up. In the back of my mind I was thinking I would dance a bit and then eat my dessert. Guess I danced a tad too long, because by the time I returned to the table, it was long gone.
And I didn't miss it. I heard about it from my kids, but I didn't eat one bite.
On the party bus on the way home, I passed around a bag of biscotti -- leftovers from Friday night's dinner -- and I had a few, but that was it. They were small, and I knew I only had 1 Weight Watchers POINT. When I got home, the bag and its wonderful contents got tossed in the garbage. I was taking no chances.
So what lesson did I learn? I can have fun, real fun, without stuffing myself. And if I plan events ahead of time, and decide how I am going to tackle each, I can eat like a normal person. I enjoyed every morsel of food, every sip of wine, and I felt not an ounce of guilt.
And the next day, I woke up with a huge smile on my face, because I knew I had accomplished something amazing the night before. Absolutely not rocket science for most people. For me, it seems it is.
Friday, September 17, 2010
Thursday, September 16, 2010
Hunger or craving: You decide
I've been thinking a lot about hunger recently. When I start thinking about food, the first thing I do now is to drink a large glass of water. If I am still hungry after drinking the water, then I know it's time to eat.
But I found this information on the South Beach Diet web sit -- a definition of hunger vs. craving -- and I think it's too good not to pass on. It actually made real sense to me, especially the part about snacks. A few months back. I decided to take snacks out of my diet, and although I had success for a few weeks, I soon found myself thinking about food -- a lot. It began to overtake other thoughts, and that's when I knew I had to put snacks back into my eating plan -- but only if I was hungry. Most days I am.
Optimum time between meals is four hours. So if I eat breakfast at 6, that means by 10 a.m., 11 a.m. at the latest, I should be eating lunch. Dinner would be at 2 or 3. Of course that's impossible. But at 10 a.m., if I snack on food, I can easily make it until 1 p.m. to eat lunch. A snack about 4, and dinner at 7 completes my eating for the day. It also regulates my blood sugar, which means my cravings are gone. But on the days that I don't follow this schedule, I think about these definitions. They put things into perspective.
When It’s Hunger
Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (growls, pangs or a hollow feeling), or your brain (which may include feeling headachy or fatigued).
Adequately satisfy your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a dessert that contains protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." South Beach recommends turkey roll-ups, reduced-fat cheese, celery sticks with hummus or fresh fruit. I love Laughing Cow cheese wedges (35 calorie each) spread on celery ribs. Really yummy and filling.
When It’s a Craving
Cravings happen within a couple of hours of your last meal. "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates -- white bread, cake or other highly refined baked goods, white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a rapid dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving.
In addition, the sight and smell of food can produce cravings. When this happens, the South Beach Diet says to employ the "Three-Bite Rule." Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, and then put it aside for a few minutes. South Beach says that most likely you won’t come back to it, that just a few bites is enough to satisfy.
My problem: If I am really craving something, three bites will never happen. More power to you if you can make limit yourself to three bites.
But I found this information on the South Beach Diet web sit -- a definition of hunger vs. craving -- and I think it's too good not to pass on. It actually made real sense to me, especially the part about snacks. A few months back. I decided to take snacks out of my diet, and although I had success for a few weeks, I soon found myself thinking about food -- a lot. It began to overtake other thoughts, and that's when I knew I had to put snacks back into my eating plan -- but only if I was hungry. Most days I am.
Optimum time between meals is four hours. So if I eat breakfast at 6, that means by 10 a.m., 11 a.m. at the latest, I should be eating lunch. Dinner would be at 2 or 3. Of course that's impossible. But at 10 a.m., if I snack on food, I can easily make it until 1 p.m. to eat lunch. A snack about 4, and dinner at 7 completes my eating for the day. It also regulates my blood sugar, which means my cravings are gone. But on the days that I don't follow this schedule, I think about these definitions. They put things into perspective.
When It’s Hunger
Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that eating is overdue. Hunger signals can come from your stomach (growls, pangs or a hollow feeling), or your brain (which may include feeling headachy or fatigued).
Adequately satisfy your hunger with the right foods, such as lean protein and plenty of vegetables at every meal. Another way to ward off hunger is to enjoy a mid-morning and mid-afternoon snack. Studies show that it takes relatively few calories to prevent cravings but many more to satisfy them once they occur. "The quality of calories in your satisfying meals and snacks, along with a dessert that contains protein, should help keep your hunger at bay," says Dr. Arthur Agatston, creator of the South Beach Diet. "We encourage you to eat until you’re full and snack before you get hungry." South Beach recommends turkey roll-ups, reduced-fat cheese, celery sticks with hummus or fresh fruit. I love Laughing Cow cheese wedges (35 calorie each) spread on celery ribs. Really yummy and filling.
When It’s a Craving
Cravings happen within a couple of hours of your last meal. "Cravings can be caused by exaggerated spikes and dips in blood sugar that occur after you eat highly processed carbohydrates -- white bread, cake or other highly refined baked goods, white rice or white pasta. These foods are digested so quickly that they cause an almost immediate rise in blood sugar followed by a rapid dip soon after," says Dr. Agatston. It's this drop in blood-sugar levels that causes a craving.
In addition, the sight and smell of food can produce cravings. When this happens, the South Beach Diet says to employ the "Three-Bite Rule." Simply take three bites of something you’re craving that you normally wouldn’t allow yourself to indulge in, such as a decadent dessert, and then put it aside for a few minutes. South Beach says that most likely you won’t come back to it, that just a few bites is enough to satisfy.
My problem: If I am really craving something, three bites will never happen. More power to you if you can make limit yourself to three bites.
Wednesday, September 15, 2010
Exercise plan
I am thoroughly enjoying the exercise I am doing -- yoga and walking with my friend, Ann – and although I have been seriously exercising for more than two months, I still do not trust myself. Why? Because when I first started, I was exercising seven days a week. Monday and Tuesday, when I do not take yoga classes or have a walk scheduled, I was getting up early and doing 45 minutes of “Walk Away the Pounds” with Leslie Sansone.
I have not done that for a few weeks now, and when I realized this, it hit me hard. Monday and Tuesday have passed this week, but I have a plan for next Monday. And now I am writing it down, so next Monday, when my daughter-in-law Kim asks me if I got up to exercise, I can honestly say yes.
So here it is:
Sunday and Monday nights:
• I will set my alarm for 5 a.m., so I can finish my walk by 6.
• I will lay out my exercise clothes in the bathroom, so I won’t wake up Jack turning on lights and scrounging around in my closet for my clothes.
• Before I fall asleep, I will tell myself as many times as it takes that I am looking forward to getting up early to exercise, that I know I will feel so much better, and that it will set the tone for the rest of the week.
Monday and Tuesday mornings:
• As soon as the alarm goes off, I will plant my feet on the side of the bed.
• After I exercise, I will make myself a nutritious breakfast and a cup of coffee, and then sit down for a few minutes to enjoy my food while watching the news.
• When I go upstairs, I will note the exercise in my journal. If at the end of one month I have exercised daily, I will reward myself with a massage.
Another mind game. Let's see if it works.
I have not done that for a few weeks now, and when I realized this, it hit me hard. Monday and Tuesday have passed this week, but I have a plan for next Monday. And now I am writing it down, so next Monday, when my daughter-in-law Kim asks me if I got up to exercise, I can honestly say yes.
So here it is:
Sunday and Monday nights:
• I will set my alarm for 5 a.m., so I can finish my walk by 6.
• I will lay out my exercise clothes in the bathroom, so I won’t wake up Jack turning on lights and scrounging around in my closet for my clothes.
• Before I fall asleep, I will tell myself as many times as it takes that I am looking forward to getting up early to exercise, that I know I will feel so much better, and that it will set the tone for the rest of the week.
Monday and Tuesday mornings:
• As soon as the alarm goes off, I will plant my feet on the side of the bed.
• After I exercise, I will make myself a nutritious breakfast and a cup of coffee, and then sit down for a few minutes to enjoy my food while watching the news.
• When I go upstairs, I will note the exercise in my journal. If at the end of one month I have exercised daily, I will reward myself with a massage.
Another mind game. Let's see if it works.
Tuesday, September 14, 2010
Write it down
Want to double your weight loss? According to a recent study by Kaiser Permanente, it's as simple as keeping a food journal. Can this really be the key to losing weight.
My mom always told me that if something sounds too good to be true, it probably is. At first blush, keeping a food journal sounds so easy, too good to be true. But have you ever tried to keep a food journal? I have. Hundreds of times. Some weeks I am perfect, write everything down, and then one thing happens, and I stop keeping the journal. It's actually easier for me to fall off the journal wagon than to stick to a diet.
But this study was the largest and longest running weight-loss trial ever, which proved once and for all that recording what you eat throughout the day can double your weight loss efforts. The study was published in the American Journal of Preventive Medicine and found that the more detailed the records, the more weight participants lost -- twice as much weight as those who kept no records.
Just writing the foods down helps you consume fewer calories, with participants dropping an average of 13 pounds in six months. It seems that simply writing down everything you eat helps you consume fewer calories.
The 1,700 study participants were following the DASH diet, which is high in fruits and vegetables, attended weekly support groups and exercised at least 30 minutes a day. They also were asked to keep daily food journals. Although the average lost was 13 pounds, the majority of participants lost nine. I'll take that!
Study participants said the food diaries increased accountability and made them realize where their excess calories were coming from. Self awareness is such a powerful thing!
Now where did I put my food diary....
My mom always told me that if something sounds too good to be true, it probably is. At first blush, keeping a food journal sounds so easy, too good to be true. But have you ever tried to keep a food journal? I have. Hundreds of times. Some weeks I am perfect, write everything down, and then one thing happens, and I stop keeping the journal. It's actually easier for me to fall off the journal wagon than to stick to a diet.
But this study was the largest and longest running weight-loss trial ever, which proved once and for all that recording what you eat throughout the day can double your weight loss efforts. The study was published in the American Journal of Preventive Medicine and found that the more detailed the records, the more weight participants lost -- twice as much weight as those who kept no records.
Just writing the foods down helps you consume fewer calories, with participants dropping an average of 13 pounds in six months. It seems that simply writing down everything you eat helps you consume fewer calories.
The 1,700 study participants were following the DASH diet, which is high in fruits and vegetables, attended weekly support groups and exercised at least 30 minutes a day. They also were asked to keep daily food journals. Although the average lost was 13 pounds, the majority of participants lost nine. I'll take that!
Study participants said the food diaries increased accountability and made them realize where their excess calories were coming from. Self awareness is such a powerful thing!
Now where did I put my food diary....
Friday, September 10, 2010
My plan
I decided I need a plan to get me through this weekend. So here it is, summed up in one word: WATER.
I will drink it in huge amounts. Throughout each day. At every social event.
I tried this at the wedding we attended last weekend, and it really did work. When the waiters were passing out sparkling water, wine or champagne before the ceremony, I chose water. Actually three glasses of water. Truth be told: I love champagne. And although I was eyeing it with envy at the wedding, I decided water would be a much better selection. It was.
After the ceremony, my tummy was pretty full from the water, so I nibbled the hors d'oeuvres instead of devouring everything in sight. If I had the champagne, that is exactly what would have happened.
So this weekend: Water, water everywhere. In fact, you won't see me without my water bottle or a glass of H2O in my hand. If this works as well as it did last weekend, I really will have something to toast.
I will drink it in huge amounts. Throughout each day. At every social event.
I tried this at the wedding we attended last weekend, and it really did work. When the waiters were passing out sparkling water, wine or champagne before the ceremony, I chose water. Actually three glasses of water. Truth be told: I love champagne. And although I was eyeing it with envy at the wedding, I decided water would be a much better selection. It was.
After the ceremony, my tummy was pretty full from the water, so I nibbled the hors d'oeuvres instead of devouring everything in sight. If I had the champagne, that is exactly what would have happened.
So this weekend: Water, water everywhere. In fact, you won't see me without my water bottle or a glass of H2O in my hand. If this works as well as it did last weekend, I really will have something to toast.
Thursday, September 9, 2010
Social events
Last weekend was a weekend of food -- a birthday party with the most amazing catered dinner, followed the next day by a wedding. And now this weekend, we have a party in New York, and surrounding that night, a house full of family with lots of eating going on.
This is not helping my diet. I admit that last weekend I ate so much more than I had been consuming, and it showed on the scale. But not that much, which is really a milestone for me. And I ramped up my exercise a bit last weekend to make up for those extra calories, and I'm sure that helped. So the extra two pounds that were registering on the scale Tuesday morning were gone today.
I am celebrating that. If I can make it through this weekend, perhaps going up a bit but immediately losing the weight, that will be more than a milestone. It will rate -- at least in my book -- among my biggest accomplishments EVER. And I need that right now.
This is not helping my diet. I admit that last weekend I ate so much more than I had been consuming, and it showed on the scale. But not that much, which is really a milestone for me. And I ramped up my exercise a bit last weekend to make up for those extra calories, and I'm sure that helped. So the extra two pounds that were registering on the scale Tuesday morning were gone today.
I am celebrating that. If I can make it through this weekend, perhaps going up a bit but immediately losing the weight, that will be more than a milestone. It will rate -- at least in my book -- among my biggest accomplishments EVER. And I need that right now.
Wednesday, September 8, 2010
Recipe time
We eat a lot of chicken and fish, and since I am not content to cook the same thing over and over again, I am always looking for interesting ways to cook both. Here are two suggestions, both guaranteed to take make meals a tad more interesting. Both recipes are from Weight Watchers.
GRILLED MOROCCAN CHICKEN KABOBS
1 1/4 LBS. uncooked boneless, skinless chicken breast, cut into 1-inch cubes
1 Tblsp. orange juice
1/2 tsp. ground coriander
1/2 tsp. ground ginger
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
1/2 tsp. table salt
1/4 tsp. garlic powder
1/4 tsp. black pepper, freshly ground
2 sprays cooking spray
1 large zucchini, cut into 1-inch-thick half-moons
2 small red onions, quartered through the root
Mix the chicken, orange juice, coriander, ginger, cinnamon, cumin, salt, garlic powder and pepper in a large bowl. Cover and refrigerate for 6 hours.
Off heat, coat grill with cooking spray. Prepare gas grill for direct, high-heat grilling or build a high-heat charcoal bed in the center of the coal grate on a charcoal grill.
Divide the chicken, zucchini and onion among four large skewers, threading the meat and vegetables over the pointy ends and down the skewers.
Set the skewers directly over the heat and grill for 16 minutes, turning about every 4 minutes onto each of the other three sides, so that all four sides are well browned. When turning the skewers, use tongs to gently grasp some of the meat at the center. Do not turn the skewers by their ends — or put your hands down near the heat source. Makes 1 skewer per serving; 4 POINTS each.
CUBAN-STYLE BRAISED FISH
1 tsp. olive oil
1 medium onions, chopped
2 medium garlic clove(s), chopped
14 1/2 oz. can tomatoes with green chilies, peeled and diced
1/2 cup fat-free chicken broth
10 green olives with pimientos, thinly sliced crosswise
1 1/2 lbs. halibut fillets, or sea bass or scrod
1 Tblsp. slivered almonds, toasted
3 cups broccoli florets, steamed
In a large skillet, heat oil over medium heat. Add onion and sauté 5 minutes. Add garlic and cook 1 minute more.
Stir tomatoes, broth and olives into onion mixture and heat to simmer. Cut fish into 4 portions and arrange in skillet. Cover and cook until fish flakes with a fork, 8 to 10 minutes.
To serve, remove fish to 4 plates. Spoon tomato and olive mixture over fish and top each serving with a sprinkle of almonds. Serve with broccoli. Makes 4 servings; 5 POINTS each.
GRILLED MOROCCAN CHICKEN KABOBS
1 1/4 LBS. uncooked boneless, skinless chicken breast, cut into 1-inch cubes
1 Tblsp. orange juice
1/2 tsp. ground coriander
1/2 tsp. ground ginger
1/2 tsp. ground cinnamon
1/2 tsp. ground cumin
1/2 tsp. table salt
1/4 tsp. garlic powder
1/4 tsp. black pepper, freshly ground
2 sprays cooking spray
1 large zucchini, cut into 1-inch-thick half-moons
2 small red onions, quartered through the root
Mix the chicken, orange juice, coriander, ginger, cinnamon, cumin, salt, garlic powder and pepper in a large bowl. Cover and refrigerate for 6 hours.
Off heat, coat grill with cooking spray. Prepare gas grill for direct, high-heat grilling or build a high-heat charcoal bed in the center of the coal grate on a charcoal grill.
Divide the chicken, zucchini and onion among four large skewers, threading the meat and vegetables over the pointy ends and down the skewers.
Set the skewers directly over the heat and grill for 16 minutes, turning about every 4 minutes onto each of the other three sides, so that all four sides are well browned. When turning the skewers, use tongs to gently grasp some of the meat at the center. Do not turn the skewers by their ends — or put your hands down near the heat source. Makes 1 skewer per serving; 4 POINTS each.
CUBAN-STYLE BRAISED FISH
1 tsp. olive oil
1 medium onions, chopped
2 medium garlic clove(s), chopped
14 1/2 oz. can tomatoes with green chilies, peeled and diced
1/2 cup fat-free chicken broth
10 green olives with pimientos, thinly sliced crosswise
1 1/2 lbs. halibut fillets, or sea bass or scrod
1 Tblsp. slivered almonds, toasted
3 cups broccoli florets, steamed
In a large skillet, heat oil over medium heat. Add onion and sauté 5 minutes. Add garlic and cook 1 minute more.
Stir tomatoes, broth and olives into onion mixture and heat to simmer. Cut fish into 4 portions and arrange in skillet. Cover and cook until fish flakes with a fork, 8 to 10 minutes.
To serve, remove fish to 4 plates. Spoon tomato and olive mixture over fish and top each serving with a sprinkle of almonds. Serve with broccoli. Makes 4 servings; 5 POINTS each.
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