I am a perfect example of how great the buddy system works. August 1, 2010, I signed a contract with my friend, Ann, in which we both committed to exercising at least five times a week. Some would say we were nuts -- actually drawing up a formal contract and each of us signing it. But it meant something to each of us, and it's a contract we have honored for eight months now.
I really have to be injured not to exercise. And even after spraining my ankle a few weeks ago, and pinching a nerve in my neck last week, last night -- the first night I have felt yoga-ready in weeks -- I headed back to class at Yoga4Everybody in Fairfiled. And I was back again at 7 a.m. today to take another class. This morning, as I relaxed during the last asana, Savasana, I realized I had started to cry. That was how happy I felt to be back at the studio. A year ago, if I had a crystal ball, I would have thought I had crossed over into some dark, weird place.
Exercising is a way of life for me, and Ann as well.
Wednesday morning, the topic of Weight Watchers was the importance of finding a diet buddy. There I sat, with Ann on my right, husband Jack on my left, and all I kept thinking was, "How lucky can I be?"
I have the support I need to lose weight, both at home and when I am away from home. I could call on either one of them to talk me down from eating a package of Twizzlers. And either one would be more than willing to help out, would not utter a word of judgment, and would urge me to make another choice.
As I was sitting there in my meeting, I thought to myself that it really is time for me to stop fooling around with my weight loss journey. It is time to get real, and to finally shed the pounds I want to lose. I'm not happy being the weight I am now, so why, for heaven's sake, don't I do something about it?
For some odd reason, something clicked deep inside me this week. I think I know what it was, but I need to think about it some more today. Hopefully I'll figure it out by tomorrow morning so I can put it to words.
Thursday, March 31, 2011
Monday, March 28, 2011
The saga continues
When last I wrote, the topic was strawberry shortcake, a birthday cake for my daughter from the most decadent bakery ever to hit Fairfield, CT: Isabelle et Vincent. As soon as Isabelle showed me their handiwork on Saturday, I knew I was in trouble. I could throw all sorts of adjectives at this glorious cake, but perfect sums it up.
And perfect it was. Not like the American version of strawberry shortcake, this one had layers of cake so moist and thin they crumbled in your mouth. The cream was more a rich, pastry cream, and the strawberries, the best in any produce bunch.
I convinced my daughter-in-law to take half of the leftovers home, but since our daughter was going out for the night, half remained in our fridge. Jack was tired, so he went upstairs, while I stayed up, cleaning up the last odds and ends from our feast. It was me and the cake. And that leftover cake was calling my name. I swear I heard it.
I opened the fridge, and was about to dig into the leftovers with a fork that somehow miraculously appeared in my hand when all of a sudden something within me screamed, "Are you kidding?"
Before giving it a second thought, that perfect cake landed in the sink flushed down the garbage disposal. I wish I could say I left it in the fridge and fought temptation, but I can't. Maybe one of these days,; just not now. But I have to admit I was very proud of myself Saturday night.
A small triumph. Good for me.
And perfect it was. Not like the American version of strawberry shortcake, this one had layers of cake so moist and thin they crumbled in your mouth. The cream was more a rich, pastry cream, and the strawberries, the best in any produce bunch.
I convinced my daughter-in-law to take half of the leftovers home, but since our daughter was going out for the night, half remained in our fridge. Jack was tired, so he went upstairs, while I stayed up, cleaning up the last odds and ends from our feast. It was me and the cake. And that leftover cake was calling my name. I swear I heard it.
I opened the fridge, and was about to dig into the leftovers with a fork that somehow miraculously appeared in my hand when all of a sudden something within me screamed, "Are you kidding?"
Before giving it a second thought, that perfect cake landed in the sink flushed down the garbage disposal. I wish I could say I left it in the fridge and fought temptation, but I can't. Maybe one of these days,; just not now. But I have to admit I was very proud of myself Saturday night.
A small triumph. Good for me.
Thursday, March 24, 2011
Strawberry shortcake, cream on top!
Yesterday morning I went back to Weight Watchers, although my heart was not in it. It turned out to be exactly what I needed.
The topic: What makes us stray from a healthy eating track and ways to get back on board. My new leader Annmarie -- who I had met once before -- must have sensed my unease with the topic because she focused on me. That was the best thing anyone could have done because she made me think about why I do what I do.
A few sentences was all she needed. I told her how some days I can be so good, and other days, so bad. Eureka! Annmarie reminded us all that healthy eating is not about being good or bad; that we should all banish those words from our vocabulary when we think about eating. Instead, we need to concentrate on eating good, nourishing foods, portion control and exercise. And yes, it's also about eating a slice of strawberry shortcake or a piece of chocolate every now and then, but when we do, factor those PointsPlus into our daily total. If we are out, as soon as we get home, we should try to locate nutritional values for what we just ate, and add them immediately to our daily totals.
It sounds so simple, but then, the most successful things in life usually are. She also asked me if there was a challenge I would be facing this week. Of course there is: my daughter's birthday. Kara has requested a strawberry shortcake from Isabelle et Vincent's, the most decadent french bakery to hit Fairfield, CT -- ever.
Annmarie told me I should have a piece of cake, but suggested a few things:
1. Cut pieces of cake for everyone else first, making sure each of those pieces are a good size -- unless someone asks for a sliver.
2. Cut my slice last, and make it small.
3. Place the rest of the cake out of reach.
4. Have containers ready, and as soon as I get up from the table, portion the remainder of the cake into the containers and be sure they go home with guests.
And then one, from a Weight Watcher like me: Make a huge bowl of strawberries and pineapples, fill my plate first with the fruit, leaving a bit of room for a small slice of cake. Since all fruit is 0 PointsPlus, leave that bowl in front of me, so if I am tempted to eat anymore cake, reach for the fruit instead. Of course, I could also skip the cake and top the fruit with Cool Whip.
It really is all about choices, planning, and living life to the fullest. I really can have my cake -- and eat it too. It's just the amount I eat that needs some tweaking.
The topic: What makes us stray from a healthy eating track and ways to get back on board. My new leader Annmarie -- who I had met once before -- must have sensed my unease with the topic because she focused on me. That was the best thing anyone could have done because she made me think about why I do what I do.
A few sentences was all she needed. I told her how some days I can be so good, and other days, so bad. Eureka! Annmarie reminded us all that healthy eating is not about being good or bad; that we should all banish those words from our vocabulary when we think about eating. Instead, we need to concentrate on eating good, nourishing foods, portion control and exercise. And yes, it's also about eating a slice of strawberry shortcake or a piece of chocolate every now and then, but when we do, factor those PointsPlus into our daily total. If we are out, as soon as we get home, we should try to locate nutritional values for what we just ate, and add them immediately to our daily totals.
It sounds so simple, but then, the most successful things in life usually are. She also asked me if there was a challenge I would be facing this week. Of course there is: my daughter's birthday. Kara has requested a strawberry shortcake from Isabelle et Vincent's, the most decadent french bakery to hit Fairfield, CT -- ever.
Annmarie told me I should have a piece of cake, but suggested a few things:
1. Cut pieces of cake for everyone else first, making sure each of those pieces are a good size -- unless someone asks for a sliver.
2. Cut my slice last, and make it small.
3. Place the rest of the cake out of reach.
4. Have containers ready, and as soon as I get up from the table, portion the remainder of the cake into the containers and be sure they go home with guests.
And then one, from a Weight Watcher like me: Make a huge bowl of strawberries and pineapples, fill my plate first with the fruit, leaving a bit of room for a small slice of cake. Since all fruit is 0 PointsPlus, leave that bowl in front of me, so if I am tempted to eat anymore cake, reach for the fruit instead. Of course, I could also skip the cake and top the fruit with Cool Whip.
It really is all about choices, planning, and living life to the fullest. I really can have my cake -- and eat it too. It's just the amount I eat that needs some tweaking.
Tuesday, March 22, 2011
Guilt!
Karen has been my Weight Watchers leader -- off and on -- for more years than I care to admit. So when she gave it up last month, it became an issue for me.
I miss Karen and her sage advice, especially when I am in one of my diet "moods." So I emailed her yesterday, and once again, she gave me some words to ponder.
I asked her why I can be so good for so long, and then bam -- one day I wake up and start eating.
Karen, now speaking as what she calls a "civilian," says that when dieting, we eliminate things that we love eating -- something we can do for a time. Every now and then, Karen suggests you eat some of those non-diet foods. The key: You have to plan. Sure, it might extend your weight-loss journey, but it makes you happier.
"It may be slower but it helps manage any feelings of deprivation," Karen writes. "It seems to help me handle my portions and frequency of these kinds of things if I plan for them. I can look forward to them without the guilt."
It's the last word that hit me like a brick. Guilt. I sure have that when my eating is not stellar. And could it be the guilt that sends me into a dieting tizzy?
There are not enough shrinks in the world to make me understand my guilt. It comes from my childhood, growing up Catholic educated in a half Irish/Half Jewish neighborhood where everyone was guilty of some indiscretion daily -- usually more than once a day. In some odd way, it's comfort food for my soul. It's just that familiar. And we all know how comfort food can pack on the pounds.
I actually have never thought about how guilt has probably impacted my eating today. And I am certainly not going to dwell on it. Today, I am content to think about guilt, and to try to eliminate it from my being. It will probably be similar to cutting off my right arm, but hey, it's time to let go of that five-letter word.
It's time to stop feeling guilty. Guilt should be saved for the really bad things you do in life, certainly not eating a bag of Twizzlers. Instead, I will really try to plan for some diet bumps, recognize that they are part of life, and keep traveling down the good eating road. If I stay on course, I will eventually reach my goal. And if I eliminate guilt, when I get there, instead of being road weary, I will be wearing a big smile.
Guilt is not comfort; it is destructive.
I miss Karen and her sage advice, especially when I am in one of my diet "moods." So I emailed her yesterday, and once again, she gave me some words to ponder.
I asked her why I can be so good for so long, and then bam -- one day I wake up and start eating.
Karen, now speaking as what she calls a "civilian," says that when dieting, we eliminate things that we love eating -- something we can do for a time. Every now and then, Karen suggests you eat some of those non-diet foods. The key: You have to plan. Sure, it might extend your weight-loss journey, but it makes you happier.
"It may be slower but it helps manage any feelings of deprivation," Karen writes. "It seems to help me handle my portions and frequency of these kinds of things if I plan for them. I can look forward to them without the guilt."
It's the last word that hit me like a brick. Guilt. I sure have that when my eating is not stellar. And could it be the guilt that sends me into a dieting tizzy?
There are not enough shrinks in the world to make me understand my guilt. It comes from my childhood, growing up Catholic educated in a half Irish/Half Jewish neighborhood where everyone was guilty of some indiscretion daily -- usually more than once a day. In some odd way, it's comfort food for my soul. It's just that familiar. And we all know how comfort food can pack on the pounds.
I actually have never thought about how guilt has probably impacted my eating today. And I am certainly not going to dwell on it. Today, I am content to think about guilt, and to try to eliminate it from my being. It will probably be similar to cutting off my right arm, but hey, it's time to let go of that five-letter word.
It's time to stop feeling guilty. Guilt should be saved for the really bad things you do in life, certainly not eating a bag of Twizzlers. Instead, I will really try to plan for some diet bumps, recognize that they are part of life, and keep traveling down the good eating road. If I stay on course, I will eventually reach my goal. And if I eliminate guilt, when I get there, instead of being road weary, I will be wearing a big smile.
Guilt is not comfort; it is destructive.
Monday, March 21, 2011
So hard
Anyone who says dieting is a snap has never dieted. And yes, although my blog's name is telling me not to diet, face facts: A healthy eating plan that makes you lose weight is a diet.
And right now, it's been near impossible for me to stay on my eating plan. I wake up each morning determined to eat great, and by noon, all best intentions are gone.
Yesterday, I even started to go though some diet books again, because yet again, I am desperate.
I am boring myself. How many Monday mornings do I have to sit at my computer angry at myself? I should know better. If for no other reason, I need to shed pounds so that maybe I can ditch my CPAP machine, the cure for my sleep apnea and the mask I dread doning nightly.
So today, yet again, I start anew. And today, I am going to do one thing: drink eight glasses of water. No magic here. Just common sense.
And right now, it's been near impossible for me to stay on my eating plan. I wake up each morning determined to eat great, and by noon, all best intentions are gone.
Yesterday, I even started to go though some diet books again, because yet again, I am desperate.
I am boring myself. How many Monday mornings do I have to sit at my computer angry at myself? I should know better. If for no other reason, I need to shed pounds so that maybe I can ditch my CPAP machine, the cure for my sleep apnea and the mask I dread doning nightly.
So today, yet again, I start anew. And today, I am going to do one thing: drink eight glasses of water. No magic here. Just common sense.
Wednesday, March 16, 2011
Hake: My new fave fish
Thanks to Weight Watchers, I made the most amazing fish last night. So good, Jack said he wants it again -- high praise, believe me. And at 6 PointsPlus per serving, it fits in really well with my diet!
The recipe calls for cod, but Whole Foods had hake on sale yesterday, for the ridiculous price of $5.99 a pound. Hake, once called trash fish because no one wanted it, is really a wonderfully sweet, white fish. As fish prices keep going up, hake really can do great things for your food budget, and if you like cod, halibut, pollock of haddock, you'll love hake. I served it with brown rice and a saute of sugar snaps, scallions, garlic and ginger. I poured the extra sauce from the fish on the rice to power the taste up a notch.
MISO-GLAZED COD
1 1/2 lbs. cod, or other white sauce
1/4 cup miso paste
2 Tblsp. dark brown sugar
2 Tblsp. mirin
1 Tblsp ginger root, (I doubled the amount since I love ginger)
1 Tblsp. dark sesame oil
1/4 cup rice wine vinegar
* Place fish, skin-side down, in a broiler-proof pan.
* Place miso, sugar, mirin, ginger, oil and vinegar in a blender; blend until smooth. Pour glaze over cod and marinate in refrigerator for at least 30 minutes and up to 1 hour.
* Preheat broiler to high.
* Broil fish until topping turns golden brown and starts to caramelize, and fish is no longer translucent in middle, about 8 to 10 minutes. Makes 4 servings.
The recipe calls for cod, but Whole Foods had hake on sale yesterday, for the ridiculous price of $5.99 a pound. Hake, once called trash fish because no one wanted it, is really a wonderfully sweet, white fish. As fish prices keep going up, hake really can do great things for your food budget, and if you like cod, halibut, pollock of haddock, you'll love hake. I served it with brown rice and a saute of sugar snaps, scallions, garlic and ginger. I poured the extra sauce from the fish on the rice to power the taste up a notch.
MISO-GLAZED COD
1 1/2 lbs. cod, or other white sauce
1/4 cup miso paste
2 Tblsp. dark brown sugar
2 Tblsp. mirin
1 Tblsp ginger root, (I doubled the amount since I love ginger)
1 Tblsp. dark sesame oil
1/4 cup rice wine vinegar
* Place fish, skin-side down, in a broiler-proof pan.
* Place miso, sugar, mirin, ginger, oil and vinegar in a blender; blend until smooth. Pour glaze over cod and marinate in refrigerator for at least 30 minutes and up to 1 hour.
* Preheat broiler to high.
* Broil fish until topping turns golden brown and starts to caramelize, and fish is no longer translucent in middle, about 8 to 10 minutes. Makes 4 servings.
Tuesday, March 15, 2011
Who am I?
I'm reading Deepak Chopra's "The Seven Spiritual Laws of Yoga" very slowly, because I really am trying to absorb everything he is putting forth. Today, I read a page, and then meditated on it for 15 minutes.
Chopra instructs that you close your eyes, take several deep breaths, and then ask yourself every 15 seconds "Who am I?"
Of course the first things that popped into my mind were wife, mother, grandmother, my job. Question No. 6 was the one that almost made me cry because my answer was "serial dieter." And I am. Have been for more than four decades. How sick is this?
It makes me want to beat some sense into my thick brain.
Yesterday I admitted that last weekend, I wanted to eat EVERYTHING that wasn't nailed down, and unfortunately I did. Yesterday was a repeat of the weekend: I wanted to eat EVERYTHING again, but resisted the urge. Yesterday was miserable, because the battle within -- raging between Palin, my bad inner girl, and Hebzabah, the one who only eats well -- was extreme. After dinner, the girls in the family wanted ice cream, and Jack was almost on his way to the store when I told him I didn't want any. That broke the spell, and instead, I had a cup of tea and a Weight Watchers pop, which at 4 PointsPlus, fit into my daily total.
I woke up today with a smile on my face. And the first thing I did was pray that the battle within will not be as fierce as it was yesterday.
Chopra instructs that you close your eyes, take several deep breaths, and then ask yourself every 15 seconds "Who am I?"
Of course the first things that popped into my mind were wife, mother, grandmother, my job. Question No. 6 was the one that almost made me cry because my answer was "serial dieter." And I am. Have been for more than four decades. How sick is this?
It makes me want to beat some sense into my thick brain.
Yesterday I admitted that last weekend, I wanted to eat EVERYTHING that wasn't nailed down, and unfortunately I did. Yesterday was a repeat of the weekend: I wanted to eat EVERYTHING again, but resisted the urge. Yesterday was miserable, because the battle within -- raging between Palin, my bad inner girl, and Hebzabah, the one who only eats well -- was extreme. After dinner, the girls in the family wanted ice cream, and Jack was almost on his way to the store when I told him I didn't want any. That broke the spell, and instead, I had a cup of tea and a Weight Watchers pop, which at 4 PointsPlus, fit into my daily total.
I woke up today with a smile on my face. And the first thing I did was pray that the battle within will not be as fierce as it was yesterday.
Monday, March 14, 2011
Aching knees!
We all have our reasons for losing weight: Clothes that fit, better health, more energy.
All good reasons. But here's another: A low body weight is vital for healthy joints in our lower body. For every extra pound of body weight we lug around, our hips and knee joints suffer five times the impact. Five extra pounds adds 25 pounds of impact every time you take a step.
I want to lose 35 pounds, which would mean my knees and hips would thank me for losing 175 pounds of impact. Too much to comprehend.
But I love that 5-pound figure. So that's my new goal. By the end of April, I will lose 5 pounds, but internally I will process that number as 25 pounds. When June 1st comes around, my total will be 10 -- but actually 50. I can easily do 5 pounds a month. And if I look at it this way, by Nov. 1, I will be at goal weight. That's just in time to turn my clothes over to all-winter outfits. And when I do, I will pack up my fat clothes, and off they will go to Goodwill.
Another great concept: A closet filled with one-size clothes.
All good reasons. But here's another: A low body weight is vital for healthy joints in our lower body. For every extra pound of body weight we lug around, our hips and knee joints suffer five times the impact. Five extra pounds adds 25 pounds of impact every time you take a step.
I want to lose 35 pounds, which would mean my knees and hips would thank me for losing 175 pounds of impact. Too much to comprehend.
But I love that 5-pound figure. So that's my new goal. By the end of April, I will lose 5 pounds, but internally I will process that number as 25 pounds. When June 1st comes around, my total will be 10 -- but actually 50. I can easily do 5 pounds a month. And if I look at it this way, by Nov. 1, I will be at goal weight. That's just in time to turn my clothes over to all-winter outfits. And when I do, I will pack up my fat clothes, and off they will go to Goodwill.
Another great concept: A closet filled with one-size clothes.
What's wrong with me?
I've been asking myself this question all weekend. I've been in an out-of-control eating pattern, and absolutely nothing I did got me back on track.
And I have no excuse. The sun was shining, the snow has melted, and if I wanted, I could have taken a long walk.
I could blame it on my slightly sprained ankle, which has been hurting for about four weeks now. Not enough to make me limp, but enough to hurt when I walk. But this really is not an excuse because I CAN WALK. And I could go to the yoga study, but I've been afraid I would re-injure it. I have been doing my home practice, and that helps, but it's not enough.
My sprained ankle happened at the same time my walking buddy had foot surgery, so I've used this all as an excuse. And one excuse became another excuse until I find myself today, really not too happy with me.
So I have two choices: One, to continue doing what I have been doing, or two, to recommit to healthy eating and exercise. I'm choosing the latter.
Today, it's a new day, time to stop looking back and start looking ahead.
And here's my plan:
1. To write down everything that passes my lips.
2. To do a little exercise - maybe the one-mile walk with my buddy Leslie Sansone.
3. To drink lots of water today.
So I'm back to baby steps. But just writing this down is cathartic. And renewing. I have a plan. Now all I have to do is stick to it.
And I have no excuse. The sun was shining, the snow has melted, and if I wanted, I could have taken a long walk.
I could blame it on my slightly sprained ankle, which has been hurting for about four weeks now. Not enough to make me limp, but enough to hurt when I walk. But this really is not an excuse because I CAN WALK. And I could go to the yoga study, but I've been afraid I would re-injure it. I have been doing my home practice, and that helps, but it's not enough.
My sprained ankle happened at the same time my walking buddy had foot surgery, so I've used this all as an excuse. And one excuse became another excuse until I find myself today, really not too happy with me.
So I have two choices: One, to continue doing what I have been doing, or two, to recommit to healthy eating and exercise. I'm choosing the latter.
Today, it's a new day, time to stop looking back and start looking ahead.
And here's my plan:
1. To write down everything that passes my lips.
2. To do a little exercise - maybe the one-mile walk with my buddy Leslie Sansone.
3. To drink lots of water today.
So I'm back to baby steps. But just writing this down is cathartic. And renewing. I have a plan. Now all I have to do is stick to it.
Friday, March 11, 2011
Water
There was a time when I had no problem drinking eight 8-ounce glasses of water each day. Recently, if I make four glasses I think I did well.
But do I really need that much? Complicated answer.
Daily, we lose water through our breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
Heinz Valtin, MD, an emeritus professor at Dartmouth Medical School in Hanover, N.H., and an expert on hydration, wrote in the Journal of Physiology that there is no evidence that supports drinking eight glasses of water a day.
The Mayo Clinc tweaks this rule by saying we should drink eight 8-ounce glasses of fluids a day, since all fluids count toward the daily total. Mayo, like Dr. Valtin, says there is no scientific data to support the fact that we do need this much water, although they say it is an easy rule to remember and can serve as a guideline. With this guideline, coffee and tea would count to our fluid total.
The Institute of Medicine ups this rule a tad, advising men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Here's Mayo's rule: If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
I'm not about to measure my urine, but I will try to up my water intake because it keeps me full. In the middle of the day, when I could eat anything in sight, often a large glass of water might be all I need.
My main problem: I have to remember to reach for the water first before reaching for Twizzlers.
But do I really need that much? Complicated answer.
Daily, we lose water through our breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
Heinz Valtin, MD, an emeritus professor at Dartmouth Medical School in Hanover, N.H., and an expert on hydration, wrote in the Journal of Physiology that there is no evidence that supports drinking eight glasses of water a day.
The Mayo Clinc tweaks this rule by saying we should drink eight 8-ounce glasses of fluids a day, since all fluids count toward the daily total. Mayo, like Dr. Valtin, says there is no scientific data to support the fact that we do need this much water, although they say it is an easy rule to remember and can serve as a guideline. With this guideline, coffee and tea would count to our fluid total.
The Institute of Medicine ups this rule a tad, advising men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Here's Mayo's rule: If you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate.
I'm not about to measure my urine, but I will try to up my water intake because it keeps me full. In the middle of the day, when I could eat anything in sight, often a large glass of water might be all I need.
My main problem: I have to remember to reach for the water first before reaching for Twizzlers.
Wednesday, March 9, 2011
Baked Potato soup: Yum!
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.
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.
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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