Ask for help...success will follow!

Hello everyone…and (Happy Birthday to me!)  I swear this year went by so quickly.  I actually remember composing last year’s birthday issuance of the newsletter.  This year, I find myself at sort of a loss as to what to talk about…which is odd for me.  Nothing really stood out to talk about so….here begins my rambling…

The day is actually going well for me, as long as you discount the fact that my quads are still sore from Tuesday’s torture session.  I did squats with a 24 pound body bar alternated with reverse lunge kicks, and I am pretty sure that my body is protesting.  I am pretty much recovered from the procedure I had done last week, and I actually feel pretty good.  I was able to do 30 minutes on the elliptical prior to my workout yesterday, and that felt pretty good.  I burned 300 calories during that little stint, and I was quite sweaty afterward.  Showers are such a reward, sometimes!

As I stated last year, on my birthdays, I sometimes get a little depressed and sulk around for awhile (for effect…lol…).  This year wasn’t that way though.  I am 43 today, and again, I feel better at 43 than I looked and felt at 33.  I am over 50 pounds lighter, and about 5 sizes smaller.  That’s a huge accomplishment, and I keep forgetting about that.  The only thing that was a downer this morning was the fact that my legs are still sore.  I actually canceled my workout for today.  I have a 5K race coming up on Saturday – the Heroes for Children 5K that is done in Plano by the Shops at Legacy.  I am afraid that if the soreness doesn’t go away, that I have no hope of improving my time, but rather to just be happy finishing the race itself.  I am giving myself today to try and recuperate.  I will see what tomorrow brings.

The kids have been very cute this week.  Morgan has been doing fantastic, and her grades are indicative of that.  So far this semester her grades are in the high “A” range, with the lowest at this point being a 95.  Yippeee!!! And the 3 ½ year old? Well…he came into the bedroom this morning to wish me a happy birthday, in the dark…only he just ended up sneezing on me twice…it was sort of funny because I just ended up wiping his nose…and I think there MAY have been a happy birthday somewhere in there in between me wiping the nose and him flitting out the door to go to daycare…

I took myself out to lunch today because I was on packet-pickup duty for the race on Saturday.  I stopped at the Central Market on my way back to the office with some nice freshly made tofu Pad Thai.  Mmmmm….Thai food…love it! 

Steve secured a babysitter for Friday night, and booked reservations for us at Hannah’s Off the Square here in Denton for a nice birthday date night.  I am looking forward to that….and it’s not just for the food.  My focus has totally shifted after coming back to Weight Watchers.  I used to be totally obsessed with food and eating.  I have learned to focus on other things, like the pleasure of Steve’s company and the fact that we can have adult conversation without any “I have to go potty” talk during that time.  What a blessing, if only for that one night!!!

I was down ever so slightly last week—a .2 loss, but again, I’ll take that.  Down is down.

The topic of this week’s meeting was ‘asking for help’.  Some of us, myself included, may have issues with asking for help.  Here are a few pointers if you are having trouble:

1. Know your desired outcome before you begin.
2. Speak clearly & assertively
3. Try the “I need ____ because_____” approach.  It explains WHY the help is important

Here is what Weight Watchers has to say on this:

Think actively about what you need from others. It may be compliments, pep talks, junk food control, or something else.

Decide whom to ask, starting with the people who’ve been supportive in the past. Approach those who are in the best position to help with your particular concerns.

Be realistic. Some people may not be willing, or able, to help. For those who can help, the more specific and doable your request, the easier it will be for them to pitch in.

Be assertive, calm and polite.  Try the “I need/because” trick – and when you ask, keep your shoulders back and your head high.

Be willing to compromise.  Maybe your family insists on keeping ice cream in the house but they’d consider a low-fat version. Keep an open mind.

Say “thank you”.  If your “teammates” know they are appreciated for their efforts, they’ll more be more likely to help in the future.

When I started Weight Watchers again, I was afraid to ask my husband for help.  In my mind, I KNEW that he would think it was just like all the other times I’d joined (and quit…). This time I told him that it was different, and that I needed his support if I was going to succeed.  Not only did he agree, but he followed the plan with me and he lost weight as well.  My family is on board, and they know that I am trying to keep us all healthy.  People can’t help if they don’t know what you need.  Stand up for yourself.  YOU ARE YOUR BIGGEST ADVOCATE!!!!

I stole this quote from the meeting room board (I tend to do that a lot!!!)…

Have a fantastic weekend, and this fabulous-newly-forty-three-year-old will be back with you next week!

“Asking for help does not mean we are weak or incompetent.

It usually indicates an advanced level of honesty and intelligence”

~ Anne Wilson Schaef

Writer/Lecturer

 

RECIPES

Rice and Spinach Gratin with Dill

I am always looking for different ways to use spinach…I stumbled across this one in Cooking Light last week, and decided to give it a try.  This can be used in smaller portions as a side dish, or can be a very generous main dish.  The nice thing is that this simple gratin can be assembled ahead and baked later. 

Yield: 4 main dish servings at a POINTS® Value of 7 per serving.  Serving size is about 1 ¼ cups.  POINTS® will be less if used as a side dish. If using as a side dish. Servings are 10 (1/2 cup) servings at a POINTS® Value of 3 per serving.

SPINACH:

1 (10-ounce) package fresh spinach, chopped (about 4

cups)

2 teaspoons butter

1 cup finely chopped green onions

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh dill

2 garlic cloves, minced

SAUCE:

1 tablespoon butter

1/4 cup minced onion

2 1/2 tablespoons all-purpose flour

2 cups 2% reduced-fat milk

3/4 teaspoon salt

3/4 teaspoon freshly ground black pepper

1/4 teaspoon grated whole nutmeg

REMAINING INGREDIENTS:

3 cups hot cooked long-grain rice

1/2 cup part-skim ricotta cheese

Cooking spray

Instructions:

Preheat oven to 400°.

To prepare the spinach, heat a large nonstick skillet over medium heat. Add spinach, and

cook for 5 minutes or until slightly wilted, stirring frequently. Stir in 2 teaspoons butter and

next 4 ingredients (butter through garlic); saute 3 minutes. Spoon spinach mixture into a

large bowl; set aside.

To prepare sauce, melt 1 tablespoon butter in a small saucepan over medium heat. Add

minced onion, and cook 3 minutes. Stir in flour. Add milk; stir with a whisk. Bring to a boil;

reduce heat, and simmer 20 minutes, stirring frequently. Stir in the salt, pepper, and

nutmeg. Add sauce to spinach mixture. Stir in rice and ricotta cheese. Spoon rice mixture

into an 11 x 7-inch baking dish coated with cooking spray. Bake at 400° for 15 minutes.

Nutrition Information:

CALORIES 365 (25% from fat); FAT 10.3g (sat 6.1g,mono 2.9g,poly 0.6g); IRON 4.5mg;

CHOLESTEROL 32mg; CALCIUM 353mg; CARBOHYDRATE 54.7g; SODIUM 650mg; PROTEIN

14.1g; FIBER 4.8g

Raisin Bran Muffins

This is a much healthier version of a classic muffin and will serve as a reminder that home-baked really is best.

Yield: 12 servings at a POINTS® Value of 3 per serving

Ingredients:

2 spray(s) cooking spray  

1 cup(s) whole wheat flour  

2/3 cup(s) uncooked wheat bran  

1/4 tsp sea salt  

1 tsp baking soda  

1 tsp ground cinnamon  

1/4 cup(s) butter, softened  

2/3 cup(s) Sugar in the Raw Turbinado Sugar from Natural Cane, or other brand  

1 large egg(s)  

1 cup(s) buttermilk  

1 cup(s) raisins, chopped

Instructions:

Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray.

In a medium bowl, combine flour, wheat bran, salt, baking soda and cinnamon; set aside.

Using an electric mixer, in a large bowl, cream butter with sugar until sugar is dissolved; add egg and beat thoroughly. Add 1/3 of bran mixture and 1/3 cup of buttermilk; mix until just combined. Repeat, alternating, with remaining bran mixture and buttermilk; fold in raisins.

Fill each prepared muffin hole about 2/3’s full with batter; place in middle of oven. Bake until a toothpick inserted in center of a muffin comes out clean, about 15 to 20 minutes. Serve warm or cooled. Yields 1 muffin per serving.

Ginger Spice Muffins

Nobody will guess the secret ingredient in these muffins: pureed squash. Great for a snack or breakfast. Serve for dessert with a light cream cheese-based frosting.

Yield: 12 servings at a POINTS® Value of 3 per serving

Preparation Time:  14 min

Cooking Time:  25 min

Level of Difficulty:  Moderate

Ingredients:

  2 spray(s) cooking spray  

1 1/2 cup(s) all-purpose flour  

2 tsp pumpkin pie spice  

1 tsp ground ginger  

1 tsp baking soda  

1/4 tsp table salt  

1/2 cup(s) packed brown sugar, dark brown-variety  

1 3/4 cup(s) cooked cubed butternut squash, pureed (yields 1 cup puree)  

3 Tbsp canola oil  

1/3 cup(s) plain fat-free yogurt  

3 Tbsp molasses  

1 large egg(s)   

Instructions:

Preheat oven to 350°F. Coat 12 muffin holes with cooking spray or use cupcake liners.

In a large bowl, whisk together flour, pumpkin pie spice, ginger, baking soda and salt.

In another bowl, combine sugar, squash puree, oil, yogurt, molasses and egg. With an electric mixer on medium speed, mix for 1 to 2 minutes (or mix by hand).

Make a well (a scooped out indention) in center of dry ingredients; pour in liquid mixture and gently fold to just combine (batter will be lumpy).

Evenly pour batter into prepared muffin pan about two-thirds full. Bake until a toothpick inserted in center of a muffin comes out clean, about 20 to 25 minutes. Yields 1 muffin per serving.

Notes:

The best way to make squash puree from a whole squash is to halve an unpeeled squash lengthwise and then scoop out the seeds and membrane. Place the halved squash cut-side down in a baking pan, filled three-quarters full with water. Roast at 400°F until squash is completely fork-tender. Let cool, scoop out flesh and mash it with a potato masher or puree with an electric mixer.

A medium sized, 2-pound squash will yield approximately 2 cups of squash puree.

Precut butternut squash is widely available in supermarkets and a great shortcut for time-pressed cooks. Be sure to trim down the pieces to small, even-sized cubes or slices before roasting to allow for better browning. To make squash puree from precut cubes, simply simmer in water or microwave until extremely tender. Drain well and mash using a potato masher or an electric mixer.