How Did You Do???

Monday, January 25, 2010

Thank you, Melissa, for posting! Congratulations for kissing another pound goodbye! I didn't lose this week, but I'm thankful that I didn't gain, either. I haven't measured any of my portions, and I've eaten foods that aren't on my "healthy list." I, like Melissa, need to hit the road walking. It really does motivate you to eat right when you're exercising. A good workout just makes you feel like eating light; you don't want anything heavy.

I weighed in at 162.2 (so, I guess technically I lost .6 pounds, but I don't count decimals.) I went to the grocery store today and stocked up on healthy foods and reduced calorie lunches to eat on the go. It will be another busy week of running around like a chicken with my head cut off. I won't have time to think, so I did my thinking today at the grocery store. Here's what I bought:
Apples
Bananas
Oranges
Cucumber
Fat Free Ranch
Real Bacon pieces (I crisp about 1/2 tsp. in the microwave and stir into my Ranch to make it
taste better)
Grapes
Carrots
Celery
Apple Sauce
Fat Free Chocolate Pudding
Skinny Cow Ice Cream Truffles (fancy fudgesicles)
Yogurt
Bagels
Weight Watchers Cream Cheese
Michaelina's Lite lunches (on sale at Wal-Mart for $1 each)
Turkey Bacon
100 calorie English Muffins (Whole wheat would be a healthier choice, but I don't like them)
White Wheat bread (I just don't like whole wheat)
2% American Cheese
Lean Sandwich meat
Several 100 calorie packs for the girls
Baked Pita Chips
Laughing Cow lite Swiss Cheese spread (good with Pita Chips)
K-Crackers (multi-grain)
Bottled water
Great Value Strawberry, Orange, Banana Sugar-Free Drink mix
Fresh Squash
Green Beans
English Peas
Corn
98% fat-free canned chicken (to make chicken salad)
Fat free mayonnaise
Promise Fat Free spread (We don't even miss butter when we use this!!! - Zero points!!!)

I'm armed and ready this week!!! Don't forget to check out my recipes at www.undercoverrecipes.blogspot.com

Weigh-In Day

Ok.....looks as though I'm the first one on today. Frances....I hope it's ok I went ahead and started the weigh-in. I weighed in today at 149. That is 1 lb. more lost. I'm very thankful for that lb. too. My husband took me out for my birthday with all my family to Las Casitas yesterday after church and then last night I did not feel at all like coming home and messing up the kitchen so we stopped and got something rather light at Wendy's. I was hoping not to gain and I managed that. I pray my results this week will be better, though. I want to confirm what Frances said earlier on the blog. This past week I did not exercise near what I should have and I can honestly say that it does set the stage for your eating habits. It was a lot harder for me to do well with my diet without the exercise going along with it. Actually, everything was much harder. That exercise gets me going and affects house cleaning, errands that need doing, eating, attitude, etc. EVERYTHING!!! I am on a mission to do better this week.

Tip for Today

Wednesday, January 20, 2010

If you feel like you are following the GHG's (Good Health Guidelines) and still not losing a pound or two a week, it could be because you are getting too much sodium in your diet. I have noticed that the "low fat" or "reduced calorie" foods that you buy at the store are pumped up with extra salt for flavor. This makes you retain water (not to mention, increases your risk for hypertension). Therefore the TIP OF THE DAY is to avoid any added salt at the table, and try not to eat foods that have too much sodium. Try to get most of your calories from whole foods that go into your mouth looking just like they did when God made them. The produce section at the supermarket is your new best friend. When you prepare food, use half the amount of salt the recipe calls for. You'll get accustomed to not having all the salt after a few weeks, and it will be so worth it!!!!

Getting Into It!!!!

Tuesday, January 19, 2010

Cooking is my passion. I have experimented with recipes in the kitchen since I was a kid, and most of my cooking for 25 years has been high fat, Paula Dean-style food. When I decided to try the Weight Watchers plan last January, I weighed in at 190 pounds, and believe me when I say that I was completely and utterly addicted to fat. My motto back then was, "I have to eat alot of calories to maintain my weight." I also liked to say, "Any food + bacon = YUM!" Then there's the one about how gravy covers a multitude of kitchen mishaps.

The first two weeks of my change in diet were the toughest. I'm sure Wanda got tired of my calling her crying all the time about how "I just can't do this." Without her encouragement, I would never have stuck with it. Oh, and I had made the "mistake" of asking the ladies I worked with to join me on Weight Watchers. We had meetings after school on Fridays and weighed in. It would have looked pretty bad if their "leader" had bailed after the first week.

Anyway, by the time we got out of school in mid-May, we teachers had lost an average of 20 pounds each. I had lost 25, and was tickled pink. With the freedom of summer came the free time to start exercising. When I started walking the dog a couple of miles a day, the pounds kept coming off. I ended up losing another 8 pounds. This weight I quickly gained back when school started back up in August, and I quit walking every day.

That's where my diet and this blog began. Starting weight 168, but armed with knowledge and experience to become the healthy girl I want to be. I still have a passion and a flair for cooking, but now my passion has been redefined. Please check out my blog www.undercoverrecipes.blogspot.com to find out what wonderful meals my family is enjoying with me. They are on a diet, too, but they don't mind. We are loving what we eat!

It's Weigh-In Day!!!!

Monday, January 18, 2010

Okay, honestly...I was really dreading today. I told my buddy Tyler not to even ask what kind of week I've had this week. I was pretty much off track all week. I got up this morning and ate breakfast, and then I remembered the dreaded weigh in. Why, oh, why hadn't I remembered it before breakfast??????

Anyway, with a frown and an overwhelming sense of dread, I made my way to the bathroom scales. I popped my foot on the scales with a bit of attitude to zero them out, and then made the dreaded commitment to share with my bloggers my successes and failures. That's how this accountability thing works.

The scales must have felt sorry for me because they told me I weigh 162.8 pounds. I said aloud, "Liar!" The foot pops for another zero, I step up, and to my amazement the scales repeat a happy "162.8." That means that I have lost 2 pounds this week.

I suppose the only thing I can attribute this unexpected weight loss to is that God is very, very good to me. Thank you, Lord, for giving me a very busy week to keep me off the couch, and a very strenuous yard sale Saturday. That must have been my saving grace this week.

I have been a very poor example of a healthy eater this week, but God has been a very good example of a loving, gracious Heavenly Father. I will try to do better this week. I have the ingredients for my new reduced-calorie recipes to try this week, which should really help.

Let me know how you did this week!

Chicken Pot Pie

Sunday, January 17, 2010

Here is a recipe that I got from our WW newsletter. I tried it last night and it was awesome!!

Old Fashioned Chicken Pot Pie
5 points per servicing - Serves 6

cooking spray butter flavored if possible
1 tsp of butter
1 small onion, chopped
2 cups mushrooms, sliced
1/4 tsp paprika
1/4 tsp dried thyme
1/2 tsp salt
1/4 tsp black pepper
2 cups frozen mixed vegetables
1 cup canned chicken broth
3 cups chopped cooked chicken breasts
2 Tbsp all-purpose flour
1/2 cup fat-free evaporated milk, divided
4 rolls -reduced fat crescent rolls dough, unrolled

Preheat oven to 375 degrees. Coat a 10 inch round shallow baking dish with cooking spray and set aside.

Coat a large pot with cooking spray. Add butter and melt over medium heat. Add onion and mushrooms and cook, until tender, stirring frequently, about 5 minutes. Stir in paprika, thyme, salt and pepper. Add vegetables, broth and chicken. Cover and simmer 15 minutes.

In a small cup, combine flour and 1/4 cup of the evaporated milk; stir into chicken mixture. Cook over medium heat until thickened, stirring constantly, about 2 minutes. Stir in remaining 1/4 cup of evaporated milk and cook until mixture is slightly thickened, 2 to 3 minutes more.

Spoon chicken mixture into prepared baking dish. Unroll crescent rolls and arrange dough around inside edge of baking dish to form a border (there will be a hole in the middle). Bake until rolls are golden brown and filling is bubbly, about 15 minutes. Cut into 6 pieces and serve.

I did a variation on this recipe. I changed the veggies to fresh onion, mushrooms (like called for) but added 5 ribs of celery and 5-6 carrots. I boiled my chicken (3 breasts) in water AND chicken stock, which really makes a great stock and then sauteed my fresh veggies in that until tender. I then added some frozen Lima beans that I had microwaved for the appropriate time. When it came to adding the evaporated milk, I just did not have enough sauce in my veggie and chicken mixture so I added a can of 98 % fat free cream of chicken soup. This only added 2 1/2 points to the entire dish. When all was done I had enough to fill a 9 x 13 baking dish and I used and entire can of crescents for the top. This also made about twice the servings by adding more fresh veggies. Although I would have to guesstimate my changes, I don't think the points per serving would have increased by more than 1 if that much. This was really hardly, full of filling foods and perfect for a cold rainy day. Happy eating!!

Windy

Food Options

Friday, January 15, 2010

Here are hopefully a few new options for meals while watching your points. This came from the Weight Watchers Weekly flyer that we get at our meetings.

Breakfast (3 points value for each choice)

Fruit Parfait
* 1 cup fat-free plain yogurt
* 1 cup sliced strawberries
* 2 Tbsp crushed 100% bran flakes

Bran with Berries
* 3/4 cup 100% bran flakes
* 1/2 cup blueberries
* 3/4 cup fat free milk

Spinach-Cheese Frittata
Beat 4 eggs and 2 eggs whites; stir in 1 cup chopped spinach, 2 Tbsp chopped scallions, 1/4 tsp each salt and pepper. Coat 12 inch oven-proof skillet with cooking spray; heat over medium heat. Pour egg mixture into skillet. Cook until partially set, 5 minutes. Sprinkle on 1/2 cup shredded fat-free cheddar cheese. Bake in 400 degree oven 5 minutes. Remove; let stand 1 minute; cut in 8 wedges. Yields 2 wedges per serving.

Snacks (each combo is only 3 points)

*5 cups 94% fat free microwave popcorn
* 1 large apple
----------------------------------------------------
* 1 grande sugar-free cappuccino
* 10 baby carrots eith Tbsp fat-free ranch dressing
-----------------------------------------------------
*1 medium pear
*1 oz fat-free cheese
-----------------------------------------------------
*1 hard boiled egg
* 2 short bread sticks (I think this may be the small crunchy kind)

I have 3 more for lunch and dinner to post, but since they are kind of long, I will spread them out over the next couple of days. Hope these help. Have a great weekend!!

Windy

Breakfast Ideas

Thursday, January 14, 2010

My sister says she's been struggling with a healthy breakfast and came across these tips for 5 breakfasts that take less than 5 minutes to prepare:

• Peanut or soy butter on whole-wheat toast with alfafa sprouts
• Yogurt with whole-grain cereal and fruit tossed in (I love All-Bran Strawberry Medley)
• Smoothie made with skim milk, fruit and protein powder
• A protein bar and a piece of fruit
• Whole grain bagel with cheese and tomato slices
• 1/4 c. non-fat vanilla yogurt, 1/4 c. low-fat cottage cheese and a few sliced strawberries (YUMMMM!!!!!!!)

She says she's trying to eat 6 small balanced meals each day instead of 3 meals a day. She finds that she doesn't get hungry and has more energy to do her workouts!

Thank, Sissy!!! You go, girl!!!

Tips for Today

Wednesday, January 13, 2010

Being hump day, I decided to look back over the first half of this week, and honestly, I'm not satisfied. I've told myself that it's been such a hectic few days, constantly on the run, that it was impossible to stick with my healthy eating plan. Then I realized that the reason for my "falling off the wagon" was not due to all the frenzy, but due to the fact that I really haven't had a plan after all. I have followed the rule, "if you bite it, write it." I have followed the rule of taking my vitamins (which I noticed are outdated), getting plenty of water, and taking my fiber supplement, but I haven't done a single lick of exercise (unless flitting back and forth between school campuses counts). Looking back, I realized that I should have planned to stock up on some quick healthy snacks to take on the go this week.

So.....my tip to myself for the rest of this week is PLAN AHEAD!!!!! I need to go to the grocery store and restock the snack drawer. When I leave the house, I need to take a healthy snack and a bottle of water with me in case I'm out longer than I had planned. I would never leave home without my purse, and I should never leave home without a healthy snack.

Another shortfall so far this week has been my lack of exercise. My personal goal is a healthy heart and stronger bones; therefore, I must focus more on aerobic exercise, proper intake of calcium and vitamin D, and muscle strengthening. My plan for tomorrow is to get my hand weights out of the closet and put them to use for 30-45 minutes. Friday I will either take Puttle for a 2-mile walk through the neighborhood (if it's warm enough), or work out with one of Savannah's workout videos (they're a real killer). Saturday, hit the weights again. Aerobics on Sunday, and hopefully combined with a diet rich in fruits, vegetables, whole grains, and low-fat dairy products, I will have lost another pound or two come Monday.

I also plan to get my big blue exercise ball out of the closet and use it for watching TV. Yes, you heard me, watching TV. They say if you sit on an exercise ball to watch TV instead of vegetating on the couch/recliner, you can burn calories while watching your favorite shows. The theory is that you are expending energy and strengthing your core muscles just trying to keep your balance on the ball. It's worth a shot. I'll let y'all know how it goes.

I found a great Taste of Home recipe book at the checkout counter the other day. I got out the old point calculator, and to my delight, most of the recipes have 5 or fewer points. I'm making my grocery list now, and I'll be trying new recipes for the next 7 days. (Cooking is my passion.) I'll be sure to share the ones that are "keepers."

I will wake tomorrow with a clean slate. As Timon once told Pumbah, "You've got to put your behind in the past."

Question from Melissa

Hello to all of you. I have a question for you out there. I have been planning and telling the kids we would go out for dessert tonight at Longhorn. I checked Dottis web page and the desserts are not included. Any of you WW folks out there have any good ideas for how I could figure out how to count this??

Weigh In

Monday, January 11, 2010

Last Monday I weighed 169 lbs. Today I weigh 165!!!!! I LOST 4 POUNDS!!!!!!! Hurray for me!
Seeing the numbers on the scales drop are a real motivator to keep up the good work, but I must remind myself that weight loss is not my #1 goal; it is to maintain a healthy heart. My goal for this week is to increase my activity level. I want to put in at least 3 good cardio workouts this week as well as pulling the hand weights and exercise ball out of the closet and start building some muscle.

Remember daily dietary guidelines:

1. 2 servings dairy
2. 2 servings lean meat (include some fish each week)
3. 5 servings whole grains
4. 5-6 servings fruits and vegetables (more veggies than fruit, and raw is best. Include green, leafy vegetables in there)
5. 2 tsp. healthy oils
6. 6 - 8 glasses of water (or other non-caffeinated liquid)
7. Multi-vitamin/mineral supplement
8. Increase your activity level (Burn, baby, burn!!!)

I'm excited about my results this week. How did you all do?

Great Input!!!

Saturday, January 9, 2010

My sister Pam gave some great input today. She said that when she exercises it makes her WANT to eat healthier. That is a great point. I do not want to underemphasize the importance of exercise for a healthy lifestyle. Cardio is essential for good heart health, and weight training (or resistance/muscle strengthening) exercises are necessary especially in women to help prevent osteoporosis.

Pam says that healthier eating just naturally follows exercise. Thank you, Pam, for that word of encouragement! Now I need to get off my rear end and go play Dance, Dance Revolution with the kids to get my aerobic workout for the day!

I'd love for you all to use the comment section to share your creative ways of fitting regular exercise into your busy schedules!!!!

Weigh in is Monday

I had a friend tell me this week that they just can't eat like this. That's what I thought, too. Honestly, the first two weeks were excruciating! Without support, I would never have been able to do this. But, to my surprise, after purging my body of unhealthy foods, I started feeling so much better and had a great deal more energy. After about a month of counting points, it became like second nature to me, and I didn't feel like I was putting extra thought and effort into my eating plan anymore. Hang in there, folks! YOU CAN DO THIS!!!!

As we get ready to weigh in on Monday, I keep reminding myself that this is all about being healthier. The scales are NOT the focus of my efforts. They are just the icing on the cake.

Remember, a balanced diet of whole, natural (not processed) foods, and an ample amount of water are essential to good health. We should be eating more servings of whole grains, vegetables and fruits than anything else. We should be limiting the amount of meat we get each day to a couple of 3 ounce servings a day), and these should be very lean cuts. Ladies, we must get our daily intake of dairy products for our bone health. This is especially important for those of us over 30. Choose fat-free or low-fat milk products (milk, yogurt, cheese). Fats and oils are on the bottom of the totem pole. We only need a little healthy oil each day, and the best sources are canola oil and olive oil. You can get these in your low-fat salad dressings and stir-fried vegetables. The best source of healthy oils is salmon. If you like salmon, try to incorporate it into your diet a couple of times a week.

Dining requires planning ahead. Check out your favorite restaurants at www.dwlz.com to see what are the healthier choices BEFORE you head out to eat. A good tip for dining out is to take a piece of your favorite fruit with you to the restaurant. Then ask for a "to go" box with your meal, and go ahead and box half of what you ordered. Eat slowly, and you may find that you don't even want the other half. If you're still hungry, eat the fruit that you brought with you.

Whether you are counting calories, counting points, counting carbs, counting fat grams, or simply cutting back, remember that eating more frequently throughout the day keeps your metabolism revved up and burning more calories. Don't forget those healthy between meal snacks. Getting 6 to 8 servings of water (or non-caffeinated liquids) is imperative.

Happy, healthy eating to you all, and I hope to hear from you Monday as we weigh in!!!

BBQ Sandwich

Thursday, January 7, 2010

I thoroughly enjoyed my supper tonight. I was sooo hungry and needed something good to satisfy me. BBQ sounded good....so this is what I did to dress it up.

I made some frozen chicken breast tenderloins in a skillet with a bit of water added to it...not covering though. Cook then til done and then chop. For my bread I took 2 slices of "Nature's Own" white wheat bread (1 point) and sprayed each side with my Parkay (no points) spray and put in a skillet sprayed with Pam and grilled on both sides. I put 4 oz. chicken (2 points) on bread and topped with BBQ sauce measured by the serving suggestion on back of bottle. It was soooooo good and 4oz. of chopped chicken is alot. I was full after eating. My BBQ was 5 points, but it all depends on your BBQ sauce.

To go with this I covered a pan with foil, sprayed with Pam, and put frozen fries in a single layer. I then sprayed additional Pam all over fries as well as my Parkay spray butter. Seasoned them with seasoned salt. Sooooo good too!!! The fries made this way are 2 points for about 15.

This is a very simple meal, but it was very good. Lemme know how you like it if you try it.

Lemon Grass Chicken Soup -3 Points

Lemon Grass Chicken Soup

Only 3 points per serving including noodles
Servings: 4
Preparation Time: 18 min
Cooking Time: 11 min

Give ordinary chicken soup a hint of Thai spice by infusing the broth with freshly chopped lemon grass, but you easily leave out the lemon grass if that is not your thing. This sounds like a great chicken soup on a cold winter day.

Ingredients

4 cup(s) canned chicken broth, or homemade broth

8 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes

1 medium carrot(s), peeled and thinly sliced

1 large stalk(s) celery, thinly sliced

1 small onion(s), finely chopped

1 Tbsp lemon grass, fresh, finely chopped

1/2 tsp table salt

1/4 tsp black pepper, freshly ground

1 cup(s) cooked egg noodles

1 Tbsp parsley, fresh, chopped


Place broth, chicken, carrots, celery, onion, lemon grass, salt and pepper in a large saucepan. Slowly bring to a boil; reduce heat to a simmer and cook until chicken and vegetables are cooked through, about 8 minutes.
Place 1/4 cup of noodles in each of 4 shallow bowls. Ladle about 1 1/2 cups of soup over each serving and garnish with parsley.

Splenda Hot Chocolate for Cold Mornings

This is a really good recipe for hot chocolate that is only 2 points.

1 T cocoa
2 T Splenda
2 T water
1 cup skim milk

Mix all ingredients in a sauce pan until chocolate forms.......then add 1cup milk til hot as desired. Then add a bit of vanilla to taste. Easy and great!!!!

Dinner- ONLY 4 points!!

Wednesday, January 6, 2010

Last night I tried a new WW recipe for dinner. If you like capers and mushrooms, you will love this one.

Lemon-Glazed Chicken with Mushrooms

1 1/2 lbs of chicken cutlets (about 8)
1/2 teaspoon of kosher salt (I used regular and it worked fine)
1/4 teaspoon ground black pepper
3 tablespoons fresh lemon juice, divided (I used extra because I love lemon)
Cooking spray
1 8oz Package of mushrooms
2 garlic cloves minced
1/2 cup low sodium chicken broth
2 tablespoons fresh flat leaf parsley
1 tablespoon drained capers (I added more because I love capers)
Lemon wedges (optional)

1. Sprinkle chicken with salt and pepper; drizzle with lemon juice. (I coated both sides)
2. Heat a large nonstick skillet over med/high heat. Coat pan with cooking spray. Add chicken.
Cook until done throughout. Remove chicken from pan and keep warm.
3. Add mushrooms and garlic to pan; saute until mushrooms are tender. I added a little chicken
broth here because I needed some liquid for sauteing.
4. Add remaining lemon juice, chicken broth, parsley, and capers. Return chicken to pan. Let
simmer uncovered 3 more minutes or until you have the consistency of a sauce that you like.
This just allows the chicken to soak up the juices. Serve with lemon wedges if desired.


Yields 4 servings (or about 2 cutlets per person) and the best part only 4 points per serving!!


That being said, I added one cup of thin spaghetti per serving serving and placed the chicken and sauce over the top of it. This added 4 additional points per serving. Then I steam some broccoli and shaved carrots (with chicken broth as the water) for 0 points. Then toasted one lite english muffin per person and added some garlic and spray butter, only 1 additional point per muffin. Not bad for a total of only 9 points per serving. This was awesome! I hope you have a chance to make it for your family.

Windy

Today's Tip

Today's Tip

Okay, so you "backslide" and give in to your craving for a Big Mac and fries. Here's an emergency tip to the rescue. Ask for a plastic knife. Cut the Big Mac in half, measure out half the fries, and put the half back into the bag. Then eat your half-a-burger and half-a-fry slowly, savoring every bite, and just see if that satisfies your craving. I have found that half portions when eaten slowly are very satisfying most of the time. I have used this tip and, in the process, discovered that I don't really like McDonald's hamburgers after all. (But I do still like fries, doggonnit!) If you're not full after eating half portions, eat a piece of fruit when you get home. If you're going to "backslide", you may as well be smart about it.

Today's Tips

Tuesday, January 5, 2010

I have 2 tips for the day:

1. Go through your pantry/freezer with a point calculator and a permanent marker and write how many points the food has right on the box or can.
2. Ugh!!! I just forgot my second tip. Maybe tip #2 should be, never trust a 45-year-old scatterbrain to remember her diet tips.

A Menu from Frances

Well, I've got 2 days' worth of menus under my belt (literally), and I'm feeling really good about this thing. I was satisfied all day due to between-meal snacks. Here's what I've been eating:

MONDAY:
Breakfast: Ham & Cheese Omelet (made with lean ham, green onions 2 % cheese, and half real egg/half egg substitute using only cooking oil spray in my omelet pan) - 3 points
White Wheat toast with Promise Fat Free spread (tastes like real butter - YUM) - 1 point
1/2 cup milk - 1 point
Snack: 7 pretzels - 1 point
Lunch: Michaelina's Lite Pepper Steak & Green Giant single serve corn/peas - about 6 points
Snack: medium orange (straight from Uncle Wallace's tree in Florida - YUM!) - 1 point
Supper: Chipoltle BBQ snack wrap from McDonald's because I hadn't been to the grocery store and had no other choice in the house - 8 points
1/2 a baked potato with Promise Fat Free spread - 1 point
Snack: Skinny Cow Ice Cream Sandwich (FAVORITE!!!) - 2 points
I got my 6 glasses of water, my multi-vitamin/mineral supplement, and my fiber supplement
TOTAL POINTS: 24 (Oops! Went over by 2. I would have eaten a lighter breakfast if I had known I was going to have to eat that snack wrap.)

TUESDAY:
Breakfast: 3/4 cup Honey Bunches of Oats with Almonds cereal with 1/2 cup milk - 3 points
Snack: 17 Special K Crackers (Multi-Grain - YUM!!) and lite string cheese - 3 points
Lunch: DiGiorno's new 200 calorie chicken pizza - 5 points
Weight Watcher's Yogurt (1/2 a container) - 1 point
Snack: A miniature Reese's cup thingy I found in my briefcase this afternoon - 2 points
Supper: 3 oz. cajun seasoned grilled chicken (3), 4 grilled shrimp (1), 1/3 cup instant mashed potatoes (2), 1/3 cup green lima beans prepared with turkey bacon (1), 1 cup grilled vegetables (squash, red onion, bell pepper) - 0 points
TOTAL POINTS: 21 points - I have one point left. Maybe I'll eat half of a Skinny Cow later if I feel like it. I am stuffed to the gills right now.
I got 8 waters, my vitamin and fiber supplements.

Now, I need to get in some kind of exercise today, as I've been mostly on the computer doing volunteer work for the school all day today. It's too cold to walk the dog. Maybe I'll play Dance, Dance Revolution with Madison after my food settles.

How is everybody else doing? What have you been eating???

Some Ideas to Savor

Monday, January 4, 2010

Frances has been so kind as to invite me to blog here and there. She is doing a wonderful job at getting all the info out.

In October a friend and I joined our local Weight Watchers. I had been down this road before and needed to head back toward my destination after having my second child. However my friend was new to this journey and she has really struggled with ideas of what you can actually eat. I mean really eat. Things that you will find in your fridge and in your pantry. Here are some of my ideas and I would surely welcome yours. I am always looking for new food choices so that I do not feel limited and bored with with being on a "diet". Remember, as Frances said this is really a lifestyle change not a diet. It is a way to get healthy and feel better in those jeans and yes eventually a swimsuit. So here goes....

Breakfast

This is the most important meal of the day to jump start you metabolism. DON'T SKIP IT!!
If you are a hardy breakfast eater look for cereal like Special K (plain-not sugary cereals) and skim milk. Here is my breakdown.

2 cups of Special K- 5 points
1 cup Skim Milk- 2 points
That will give you 7 points for breakfast.

OR

1 Lite Whole Grain English Muffin- 1 point
1 slice of 2 % cheese (Kraft Singles)- 1 point
1 egg and one egg white scrambled - 1 point
That will give you 3 points for this breakfast and if you choose to add orange juice, 1 cup would add 2 more points to this menu. Or you could even add a small banana for 2 additional points as well.

As you can see, you can make your points go very far and feel full by planning your points wisely. Our meeting coordinator said "You can eat whatever you want!! You just have to count the points for it." It is like a bank account. You have a balance and when you have reached "0" that is when you need to stop or there could be consequences.


Snack

1 large apple - 2 point (cut that in half for a small apple)
Or
14 Quaker Rice Quakes (a rice cake snack each about the size of a half dollar) 2 points
Or
1 bag of Orval Reddenbacher popcorn 94% fat free (I like slightly sweet/salty) 2 points


Lunch

1 Arnold Sandwich Thin- 1 point
3 oz if BoarsHead thin deli meat (Chicken, Ham...keep in mind the fat content) 3 points
1 Tablespoon of Hellmann's Mayo (light)- 1 point
1 slice of tomato- 0 points
1 slice of lettuce - 0 points
16 Baked Lays Chips- 2 points
This meal has a total of 7 points and it is very filling.


Dinner

This is usually my larger meal because like Frances, I sit down with my family.

1 tossed salad- 0 points (be careful of adding croutons, seeds, eggs... these add points)
2 Tablespoons Maries Lite Blue Cheese Dressing (This is wonderful stuff!!)-ONLY 1 point!!
1 grilled or baked boneless chicken breast (use the deck of cards reference as a serving, but most breasts are about twice that size) - 6 points
1 large sweet potatoe plain - 3 points (if you use butter or brown sugar add additional points)
1 cup broccoli steamed - 0 points (if you like cheese, add a slice of 2% cheese for 1 point)
This meal as listed without extras is 10 points.


SNACK

1 Skinny Cow chocolate ice cream sandwich - 2 points


These options are probably manageable within all of our point ranges and there are so many more. By picking the 2nd breakfast option and eating what is listed for lunch, dinner and picking 2 snacks, I have only used 26 points and that is a lot of food. What are some of your ideas? I would love to hear new ones.

Oh and don't forget the WATER. We cannot stress enough that this will make a BIG difference in your weight loss, not to mention make you full, hydrate your skin and aide in overall body function. Happy weight loss!!!

Windy White

The Weigh In

Frances 169 pounds

Today's the Day!

We start today. The question is, what are we starting? Are we starting a diet, or are we starting a healthier lifestyle? Diets fail. Period. With diets we reach our desired weight and say, "Whew! I did it! The end!" Unfortunately, the end of a diet means the beginning of inevitable weight gain. I am NOT starting a diet today. I am beginning a new, healthy lifestyle.

Why am I doing this? Is it because I want to look good? (Well, duh!) But honestly, there are other reasons that I want to lose weight. Both of my parents have coronary artery disease. My father is dying a slow, agonizing death from congestive heart failure. I really don't want my life to end like that. I want to be healthy so I can enjoy playing with my grandchildren one day. I have had the privilege of taking a glimpse into my future by seeing my genetic predisposition for heart disease. Another motivating factor for me is that, as born again Christian, my body is the temple of the Holy Spirit. Honestly, I don't think the Holy Spirit can be too happy riding around in this body. I want to live a long and healthy life so I can serve Him longer.

Tips for Today:

• If you bite it, write it. Write down everything you eat, every day this week. Sounds like a pain, but I promise you will understand why you're doing it by the end of the week. It is a proven weight loss trick. Weight Watchers members will be tracking their points this way.
• Measure your portions. Remember, to check the labels on your food for what a serving size is. Generally, a serving of meat is the size of a deck of cards or the palm of your hand. A serving of vegetables is 1/2 cup or the size of your fist.
• Drink 6 to 8 (8 oz.) glasses of liquid. This trick alone can make you or break you. If you just hate water, you can drink other stuff, but AVOID carbonated drinks, as they deplete calcium from your bones. AVOID sugary drinks, as they add a bunch of calories, and trust me, you'll feel fuller if you chew your calories instead of drinking them.
• Use a dessert plate at mealtimes. This makes you feel like you are getting a plate full of food. Seriously.
• Don't skip breakfast, and be sure to eat a fruit or vegetable for between meal snacks. Gotta keep that metabolism on smokin' hot mode all day long! I recommend getting a little protein with each meal. Protein takes longer for your body to burn, so you feel fuller longer.
• Eat like a king at breakfast, a prince at lunch, and a pauper at supper. This one is hard for me, as my family dines together in the evenings. But the concept is to consume the majority of your calories early in the day to maximize the burn potential. We wind down in the evenings, and don't tend to burn those calories as well.
• Sit down and relax while you eat. Don't eat on the go if you can help it. You'll scarf the food down so quickly, you'll be hungry again in 20 minutes. If you sit down and eat slowly, you're body will be tuned in to it's God-given signals. You're body will tell you when it has had enough. When you're body says it is satisfied, stop eating.
• Don't deprive yourself of foods that you love. You'll never make it if you do. Weight Watchers gives you 35 extra points each week in addition to your daily points goal. I usually use these points on the weekends. The trick to getting what you want is to MEASURE YOUR PORTIONS!!!! I love macaroni and cheese, so every once in a while I make some. But when I do, I make sure I measure out about 1/4 cup of it, and I sit down and slowly savor and enjoy every bite. By the time I get ready for second helpings, the husband and kids have already eaten it.
• Adopt a new mantra. Repeat after me, "Nothing tastes as good as being fit feels." This motto really does help me keep focused on my goal. My goal is NOT to satisfy my cravings. My goal is to be healthy and fit. I have so much more energy now than I did at 190 pounds this time last year. I love the way being fit feels. No food can make me feel that good! (Actually, some foods just make me feel downright bad! You know that yucky, heavy feeling you sometimes get after eating?)

Ideal Weight Goal

Sunday, January 3, 2010

Okay, since we're starting our respective weight loss plans tomorrow, we need to figure out what our short-term and long-term goals are. The healthiest short-term goal is to lose 2 to 3 pounds a week. To lose weight too quickly throws your metabolism for a loop, especially women. Our bodies go into a sort of survival mode and tell us to store fat. Rapid weight loss is counter-productive. So, if I decide I want to lose 20 pounds and lose 2 pounds a week, I should be able to reach my weight loss goal by March 15 (SPRING BREAK, BABY!!!)

How do we know what our goal weight should be? Well, a way long time ago when I was in nursing school, we used the insurance height and weight charts. Now they use something called a BMI. I'm old school, so I'm going by the charts. Though all the charts differ, most of them say a woman my height should weigh roughly between 125-150 pounds. I weigh 168 right now, so I'm shooting for losing 18-20 pounds. I'm gonna be looking good come spring break. I weighed 155 when I got married, and I thought I looked pretty good then, although the charts would have called me overweight. I figure at my age, 150 is a very realistic goal. Then when I reach that goal I can decide if I want to lose a few more pounds. My sisters weigh alot less than 150, but they have personal trainers and work out religiously. I'm just not able to do that.

Anyway, you'll probably want to find some weight recommendations, talk to your doctor, or whatever, and then set a realistic weight loss goal for yourself. Is everybody ready????
Oh, by the way, if you don't want to post your weight, but would like to entrust that information to me privately for accountability, you can email me or put a message in my Facebook inbox. Your weight is safe with me. We do need to share publicly our weight losses and gains each week.

Counting Points

Saturday, January 2, 2010

I have had several people ask me how many points they are supposed to have in a day. Here's the list of points. Add up the ones that apply to you for your total.

Female (not pregnant or nursing) - 2 pts
Male - 8 pts (so NOT FAIR)
Nursing Mom - 12 pts
Age 17-26 - 4 pts
Age 27-37 - 3 pts
Age 38-47 - 2 pts
Age 48-58 - 1 pts
Over age 58 - 0 pts (That stinks, doesn't it???)
Height under 5'1" - 0 pts (Wearing high heals doesn't count!)
Height 5'1" to 5'10" - 1 pts
Height over 5'10" - 2 pts (now that's a tall glass of water!)
Spend day mostly sitting down - 0 pts (We've got to get more active to earn more food!!)
Spend day mainly standing - 2 pts
Spend day mostly walking - 4 pts
Spend day doing physically hard work - 6 pts
Weigh 100-109 pounds - 10 pts (Why are you on a diet, I ask????)
Weigh 110-119 - 11 pts
Weigh 120-129 - 12 pts
Weigh 130-139 - 13 pts
Weigh 140-149 - 14 pts
Weigh 150-159 - 15 pts
(Okay, I'm tired of typing. Do you see the pattern here? Use the first 2 digits of your weight for your main number of points.)

Example:
I am a female, thankfully not pregnant or nursing (2), age 45 (2), 5'8" tall (1), My activity level is somewhere between sitting on my lazy butt all day and doing light housework, running errands (1), and I weigh 169 (16)
Daily Points target is 2+2+1+1+16 = 22

People under the age of 17 or people with health problems (diabetes, etc.) shouldn't follow the above plan without advice from their doctor.

Grocery List

Friday, January 1, 2010

Since we start our healthy eating plans Monday, we need to purge our homes of all things fattening. Those of you with kids might be saying, "Yeah, right. What will the husband and kids eat?" Personally, I believe that it is essential that we train up our children to make healthy choices as well. If our kids have healthy eating HABITS, they will be healthier adults. That said, my husband and kids will be eating the same foods that I eat; they just won't have to measure their portions like I do. Besides, I do not have the will power to resist fattening food if it is in the house. Thankfully, I have a husband that agrees with this philosophy. He is concerned about his cholesterol and heart health as well, even though he doesn't have a weight problem. He can always run out and grab some fattening fast food for himself if it gets unbearable for him.

Here are some items that are on my grocery list:

• Promise fat-free spread (I use this instead of butter. You can't cook with it.)
• Pretzels (fat-free)
• Dannon Lite & Fit Yogurt (Strawberry-Banana is my favorite)
• Bananas
• Apples
• Grapes
• Pineapple
• Oranges or Clementines
• Cucumbers
• Zucchini & Yellow Squash
• Red onion
• Celery
• Carrots
• fresh broccoli
• fat-free Ranch dressing
• real bacon bits (I crisp them up in the microwave and use about 1/2 tsp. to flavor my Ranch dressing for dipping veggies)
• Skinny Cow ice cream sandwiches, ice cream bars or fudge bars
• Nature's Own White Wheat bread (has fewer points than any other bread I've found)
• Lite Popcorn
• Frozen edamame (Thaw 'em in a zip-lock bag, lightly salt 'em, eat 'em like boiled peanuts, discarding the hulls. LOW CAL and filling snack - full of protein!)
• fresh asparagus
• leaf lettuce
• tomatoes
• boneless skinless chicken breasts
• Eye of Round roast (for making pot roast and pepper steak)
• Lean pork chops
• 97% lean ground beef or ground sirloin
• low carb flour tortillas
• 2% milk American cheese slices
• Lean sandwich meat (turkey and ham are what I get)
• Butterball turkey bacon
• Weight Watchers Smart Ones frozen meals (Chicken Fettucini is my favorite, but we buy all kinds) - *Note: these prepared foods are all too high in sodium, so shame on me
• Whole wheat pasta
• Ragu spaghetti sauce
• Nature's Own White Wheat hamburger buns
• Little Debbie's 100 calorie pack cupcakes (I'm not sure what you call these, but they have only 1 WW point and fix my chocolate cravings)
• Multi-vitamin/mineral supplement
• Benefiber (the best fiber supplement on the market. I mix it in my bottled water and you would never know it is there. Colorless, odorless, textureless, tasteless.)
• Bottled water (makes it easier for me to keep up with how much I'm drinking)
• Lays or Pringles fat free potato chips (okay, not healthy, either, but I'm a chipaholic and these taste awesome)
• Baked Tostitoes Scoops
• fat-free refried beans
• collard greens or turnip greens
• 100 calorie English muffins
• Egg Beaters egg substitute
• Multi-Grain Cheerios (2 pts)
• Honey Bunches of Oats with Almonds (3 pts)
• fat-free milk

I don't remember the WW point values on most of this stuff, but I will look it up in my WW booklet or figure it out with my point calculator. If you ever want to know how many WW points a packaged product has, and you don't own a point calculator, you can use their patented formula for figuring it out with a regular calculator: calories/50 + fat/12 - fiber/5 It's a pain to figure out, so I recommend buying a point calculator from Weight Watchers.

If you want to know weight watchers points for food at restaurants, check out www.dwlz.com You can get some good recipes from www.3fatchicks.com

Be sure to share healthy foods and recipes that you have found for your family, too!!!