Ask for help when you need it...people can't help you if they don't know what your needs are!

Happy Wednesday everyone!

I would like to start off this week’s ramblings with a congratulations and Mazel Tov to my sister Mindy, who got married this past Saturday, May 8^th.  She was the most radiant bride I have ever seen.  Didn’t stop smiling once the entire day! It was a lovely weekend, but way to short!  I am exhausted. Still. The first picture is a shot of Mindy and me.  She is the middle sibling.  We have been told on occasion that we look alike.  I am on the left, totally rocking the dress that Sara gave me (thanks honey!!!!).  The one in the middle is yet another shot of the Paget kids.  Kevin is my handsome younger brother (the youngest sibling).  There was actually a day when I was TALLER than him.  Not any time recently though. Lastly, the happy couple is featured the last picture.  Meet Mr. and Mrs. Anthony Brill.  What a beaming bride.  Loving this!!!! 

The best part of the whole weekend is that one of my sister’s friends actually called me a knockout. I asked if I could take her home with me.  She’s good for my self esteem!!! It does feel great to know that you look good, and that others notice your progress!!!!

My mom is out in the audience, and she can vouch for the fact that this was truly a beautiful, blessed event.  Okay…enough of the mushy stuff…..

  

While I was away for the weekend, I was mindful of tracking. Since I didn’t really have access to a PC while I was gone, I took along a 3-month tracker and kept track of my POINTS® in that.  I made wise choices during the reception, AND was able to enjoy a small piece of the really delicious wedding cake.  We ate out on Saturday night at a lovely Greek diner near my Aunt’s house.  I got home Sunday afternoon, and Steve took the family out for a nice dinner at the Greenhouse in Denton.  My point here is that I enjoyed myself this weekend, indulged a little, AND weighed in on Monday to find that I was down 1.4 pounds.  I truly think that the Mojo is back, in a big way.

I am doing my next unofficial 5K with my leader and some of the Weight Watchers group on June 6^th.  She mapped out a 5K course in Plano near her house.  I want to find another one to sign up for as well, but I am still doing research on that.  I may try and do the McKinney Historical Run again if that comes up.  I also want to do the Arbor Day Run again this year.  For some reason, I really enjoy the 5K races.  Not out to win a medal, just in friendly competition with myself. Love to improve my times.  Even if it’s only a few seconds.  It keeps me motivated, and has been instrumental in helping me burn calories.

My blood pressure keeps improving.  Just got a reading from my doctor’s office when I was in this week (ended up with a sinus infection after the NY trip this weekend) and it came back 110/72. Resting pulse was 64.  I was thrilled.  Now if the cholesterol numbers come back down when I have my blood work done next week, I will be ecstatic.

OKAY….the meeting topic dealt with asking for help.

How do you ask for help, you may ask?  Below is a list!

• Acknowledge your need for help
• Decide what support is needed and from whom
• Speak clearly and assertively
• Be flexible and willing to compromise
• Be realistic – NOT everyone is willing to help
• Say “Thank you!”

We also talked about Weight-Loss Saboteurs and how to counter that.  These people may be well-meaning but ill-informed, even scared.  The key is to be sensitive to the other person’s feelings, but also clear about not complying with requests that are not good for you.  There is a companion article attached that talks about getting the support you need for your weight loss journey.

I found an article that will help you cope in those situations and recognize when they happen. Read on below:

Weight Loss Sabotage: Do Your Friends and Family Want You to Succeed?

Ideally, our friends and family would support us in our efforts to lose weight and be healthier. But sometimes, those closest to you -- those you need the most help from -- may actually try to cause you to fail at weight loss by undermining your success.

Why it Happens

It can be the person you least expect who attempts to sabotage your weight loss -- your spouse, a sibling or your best friend. While this situation can happen for different reasons, it is quite likely that the "saboteur" finds themselves threatened by your efforts to lose weight.

Here are some scenarios where someone may be reacting out of fear or insecurity:

    * Friends may think you want to change your life in other ways -- maybe you'll be leaving them out of your "new and improved" circle of friends along with your new, healthy lifestyle.

    * A friend may feel your weight loss makes her extra weight seem more noticeable to others.

    * Your spouse may be jealous of or dislike the attention you are getting from other people.

    * A family member may resent the time you spend exercising or preparing healthy foods (particularly if they themselves partake of neither) when you could be spending time with them.

    * A friend may feel guilty about continuing to eat your formerly favorite foods while you eat lighter fare. Or she may miss her "partner in crime" if you frequently ate together or shared "bad" foods.

What it Looks Like

So, how do you know a weight loss saboteur when you meet one? Here are some clues.

Weight loss saboteurs may...

    * Urge you to eat sweet or fattening foods.

    * Undermine your efforts by making negative comments, such as: "No one ever keeps the weight off!" or "You'll never make your goal weight. You always quit."

    * Continually offer you second helpings of food despite the fact that you say you are no longer hungry.

    * Keep a watchful eye on everything you eat, make snide comments, or check the fridge or food packages to see if you have eaten "bad" foods in their absence.

    * Be overly critical of your weight loss methods.

    * Discourage you from getting regular physical activity.

    * Belittle or make fun of you.

Facing Up to It

I

f you find that someone in your life fits these characteristics, it is likely you are dealing with someone who -- consciously or unconsciously -- does not want your weight loss efforts to work. It is important to recognize if someone is making your weight loss efforts harder rather than easier; not acknowledging this will only lead to failure and resentment in your relationship. After all, weight loss changes a lot more than just your dress size and you may have to change the way you relate to your loved ones if this becomes a problem.

How to Cope

“What We've Got Here is a Failure to Communicate…”

By having an honest talk about your weight loss efforts and your loved one's influence on them, you will be able to get to the heart of the matter. Explain to them that losing weight is very important to you and that the support of those around you means a lot. Don't be afraid to point out things that make it harder for you to lose weight or give examples of statements that have hurt your feelings.

Asking someone for their unconditional support isn't like asking someone to change a light bulb; it takes a little pride-swallowing. But admitting to this person that you need their help may be the first step in improving the situation for both of you.

Here are some ideas:

• "When you prepare a meal for us, I would prefer it if you didn't offer me seconds. Please don't take offense when I refuse."
• "When you bring snacks or fast food into the house, please try to eat them in another room or at least, don't offer me any of yours. These are problem foods for me and hard to resist them."
• "I feel more likely to stick to my walking routine if you will join me every now and again. It's something we can do together.
• "I am carefully watching what I do and don't eat. If I do slip now and again, believe me, I am aware of it. I don't need you to point it out.

In turn, ask your loved one to tell you about their feelings. You may be surprised at what comes to light. Ask them what you can do to help them adjust to your new lifestyle. (If your friend, for example, feels threatened you'll leave her behind for a "new crowd," a simple heart-to-heart may be all it takes for her to put those feelings of fear and resentment behind her.)

Learn to Cope

If you find that your relationship doesn't change, you may have to simply come up with your own ways to either ignore or cope with the situations as they crop up.

You may wish to keep a record in your journal of the occasions when someone says or does something that you feel undermines your efforts. At the end of each day, look over these instances and try to come up with ways you can handle the situation better. Often, dealing with these types of influences comes down to avoiding them, ignoring them, or giving yourself the positive self-talk that undoes the damage caused by your loved one's negative influence.

You may find that simply avoiding eating in social situations is a good way to keep these issues from cropping up. Try planning non-food activities with friends and family as often as possible. If you're used to drinks and appetizers with friends, get together for bowling instead; instead of going to your Mom's for dessert, ask her to play a game of cards with you.

The worst case scenario is that you'll have to distance yourself from the person who is causing your weight loss efforts to suffer. Sometimes a breather from a relationship is a good thing. Don't look at it as break up; remember that when you feel stronger or once you've met your weight loss goal, you can pick up where you left off.

The Bottom Line

Each situation is different and only you can decide what is best for both your relationship and your weight loss journey. Remember, no one is able to make you eat or do -- or not do -- anything you set you mind to. It is your body and your health at stake and you have to take charge of it ... no one else can.

A closing thought for you:

“No.” is a complete sentence.

“No, thank you.” is a polite complete sentence.

-posted on the meeting room board. 

ATTACHMENTS

I have three attachments for you this week.

1. The Joy of Eggs is a lovely little primer on ways to use eggs, and not just for breakfast.  Cooking tips are also provided.
2. Find Support for Weight-Loss – this is the companion article to go with the meeting topic for the week.
3. The Cook’s Cheat Sheet – this one is a quick go-to list of things to have in your kitchen or to have stashed away in your pantry.

RECIPES

One-Point Margarita

 

This recipe was posted on the meeting room wall on Monday.  A nice alternative if you feel the need for a nice margarita.

1 can diet sprite

½ jigger tequila

1 packet lemon Crystal Light to Go OR Weight Watchers Drink Mix-in

2 Tbsp lime juice

Ice

Blend and enjoy responsibly.

Notes: To make zero points, make virgin. To make 2 points, put full jigger. Add up to 1 ½ cups strawberries for only 1 more point!

Creamy Lemon Pie

I recently began following Weight Watchers on Facebook. The recipe of the day was the one below.  It seems to be a cousin of the ever-popular diet buster Key Lime Pie.  POINTS® on this one, however, are only a FRACTION of what you will find in the calorie and fat-laden original.  Rich and creamy, you'll never guess that this pie is light. Make two — serve one and freeze the other for up to two weeks.

POINTS® Value:    3

Servings:  10

Preparation Time:  15 min

Cooking Time:  15 min

Level of Difficulty:  Moderate

Ingredients:

            6 whole reduced-fat cinnamon graham crackers  

            2 Tbsp butter  

            11 oz fat-free sweetened condensed milk  

            2 large egg(s)  

            1/2 cup(s) fresh lemon juice  

            1 Tbsp lemon zest  

Instructions:

    Preheat oven to 350ºF.

    Grind graham crackers in a food processor until fine crumbs form. Or place crackers in a resealable plastic bag and crush with a rolling pin. Place crumbs in a small bowl.

    Melt butter on stove top or in microwave and pour over graham cracker crumbs, mixing with a fork until completely moistened. Press crumbs evenly onto bottom of a 9-inch pie pan; place crust in refrigerator while preparing emon filling.

    In a medium bowl, combine condensed milk and eggs; mix until smooth. Add lemon juice and zest; stir until incorporated and pour into prepared crust.

    Bake pie for 15 minutes. Cool completely and for best flavor, serve chilled. Yields 1 piece per serving.

Notes

• This pie can be baked and frozen for up to two weeks. Defrost and serve chilled.

Thai Chicken Stir-Fry

 

Here's a super quick, super tasty stir-fry that tastes authentically Thai. Serve with jasmine rice for the complete Bangkok experience.  If you are new to the spicy Asian sauces, I’d suggest going very light on the chili paste.  Add more as your tastes allow. 

POINTS® Value:    4

Servings:  4 at 1 ½ cups per serving

Preparation Time:  8 min

Cooking Time:  10 min

Level of Difficulty:  Easy

Ingredients:

            1 Tbsp vegetable oil  

            1 pound(s) uncooked boneless, skinless chicken breast, chopped into 1/4-inch pieces  

            1 medium scallion(s), sliced  

            1 medium garlic clove(s), finely chopped  

            2 cup(s) green snap beans, each sliced into 3 pieces  

            1 Tbsp fish sauce  

            1 tsp soy sauce  

            1 tsp sugar  

            1/4 tsp Asian hot sauce, such as chili paste*  

            1/2 cup(s) basil, fresh, leaves, Thai or Italian  

Instructions:

• Place a large nonstick skillet over medium-high heat; add oil and swirl to coat pan. When hot, add chicken; sauté for 3 minutes.

• Add scallions and garlic; sauté until quite fragrant, about 2 minutes. Add green beans, fish sauce, soy sauce, sugar and chili paste; sauté until green beans are crisp-tender, about 2 to 3 minutes. Add basil and cook for 1 minute more.

Notes:

    *Adjust the amount of chili paste according to how spicy you like your food.

Spicy Mexican Skillet Chicken

Chili powder and salsa kick up the flavor in this corn, black bean and chicken meal. Olé! From http://www.eatbetteramerica.com. I actually had the privilege of sampling this wonderful dish.  Our fitness center here in the building is partnering with our café downstairs to help get some healthier meal options on the menu.  This was this week’s Balanced Choices Entrée.  The side dishes were wonderful as well. We had our choice of rice, steamed broccoli or cooked spinach.  All but the rice don’t add any additional POINTS®  to the meal.

Prep Time:25 min

Start to Finish:25 min

Servings: 4 at a POINTS® Value of 6 per serving

Ingredients:

1          to 2 teaspoons chili powder

1/4      teaspoon salt

1/4      teaspoon pepper

4          boneless skinless chicken breasts (about 1 1/4 lb)

1          teaspoon canola or soybean oil

1          can (15 oz) black beans, drained, rinsed

1          cup frozen corn kernels

1/3      cup salsa (any variety, any spice level you like!)

            Chopped fresh cilantro, if desired

Instructions:

1.         Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken.

2.         Spray 10-inch skillet with cooking spray. Add oil; heat over medium heat. Cook chicken in oil 8 to 10 minutes, turning once, until juice is clear when center of thickest part is cut (170°F).

3.         Stir in beans, corn and salsa. Heat to boiling; reduce heat. Cover; simmer 3 to 5 minutes or until vegetables are hot. Sprinkle with cilantro.