Ba-da…ba da da da…Ba-da…ba da da da…Monday Monday….
Yes…this is totally a Monday. Still trying to find out where the weekend went. Oh yes! I remember now. I did 2 5K walks. No OFFICIAL walks, just the usual on Saturday and one that my leader organized for Sunday. As many of you know, I don’t deal well with change. I really think that Who Moved My Cheese was written expressly for me. I have been attending Weight Watchers meetings at the Arapaho Village Center since November 2008, when our ‘Weight Watchers At Work’ session folded. I immediately clicked with our leader, Kathryn. She has an amazing group that is incredibly participatory in the meetings. I really love the meetings and look forward to them each week. I found out by email on Friday that Kathryn had retired from being a Weight Watchers Leader…which actually explained a few things. She organized Sunday’s walk, but indicated that she’d be participating as a WW Member, rather than a leader. That one slipped right over my head…but it makes sense NOW. When she told me that she would be retiring, my stomach dropped. My head was reeling and I became incredibly sad. The first think I thought was “Wow…I have 33 pounds left to lose, and no leader to get me there”. How incredibly selfish of me though. I never once considered that she may have had an agenda of her own. She wasn’t abandoning us, but rather, she was moving on with her life. She wasn’t quitting on us…as she is still a member like the rest of us. So instead of being up in front of the room, she will be sitting in the peanut gallery with the rest of us!
I reached out to my audience of newsletter readers and to my Facebook friends for support. I am going to be fine. Only had one nay-sayer in the bunch, but I believe that the comments that this person left on my wall were removed before I had the privilege (or disservice) of reading them. In any case, I attended my meeting as normal this week and enjoyed my time with my Weight Watchers Peeps (LOVE YOU GUYS!!!). Our substitute leader this week was great too, an added bonus!
This weekend was a very active weekend for me. I walked a total of AT LEAST 10K. I did two 3.1 mile walks between Saturday and Sunday plus whatever incremental walking we did. I put in almost 20,000 steps in the two days. My legs are shot, and my body is swollen. My fingers swelled up like sausages after Saturday’s walk. Lucky for me, I was able to get my rings off. On Sunday, however, I was taking no chances. The rings stayed home! It did feel a little weird being ‘single’ for those couple of hours though! Once I got home and showered, I put the rings back on and was my old married self again! I took some water with me for the walk on Sunday. Even though the walk was at 6:30 pm, it was still 97 degrees outside. My nice COLD water was merely lukewarm by the end of the walk. It was wet though, so I didn’t argue too loudly. The scale wasn’t on my side this week, but with all the swelling, it wasn’t a surprise. I need to make sure I get enough fluids in this week.
Adam (the 3-year-old) started his second summer of swimming lessons. He actually has two of his friends from preschool in his class, which made the little guys more comfortable. They were all a bit shy at the outset, but by the end, jumping off the side into the pool seemed to be the most awesome activity of the day! Adam was having such a good time, that he wanted many, many turns jumping in. To ensure that this would happen, he helped his friends (by pushing them by their butts…) up and out of the pool. He would then take his spot on the side and continue on with the jumping in. It was pretty comical! Then…on the way home he asked if we were going to another pool. He was disappointed when we told him that we were going home. He fell asleep after that! Kids!!!!
I had my blood work done again a couple of weeks back. The good news story there was that the cholesterol number came down 11 points, and the good cholesterol number went up by about 12 points. I am definitely headed in the right direction. Getting it checked again in another 6 months. Hopefully my good work with the diet and exercise will continue to pay it forward.
So…I continue pressing on with the weight loss journey. I just have to get into my head that all change isn’t bad. Things will go on as they always have. I just have to roll with it. After all…I have people to motivate, right???? I am going to be there for you guys. I know that you are all there for me.
The topic of this week’s meeting was “When hunger comes calling”. Our leader asked us if we eat by the clock….you know…breakfast at 8, lunch at noon, dinner at 6, etc… Here is what she had to share this week:
Need to know info:
- Going a long time without eating makes you overly hungry and more likely to lose control when you finally DO eat.
- Identifying your hungriest times of the day can help you devise strategies for staying satisfied and in control.
- Staying ahead of hunger can boost weight loss success.
Keeping hunger at bay
What is your “profile”? How do you answer this question: “When I get hungry I ____________ “
- Eat whatever isn’t nailed down
- Try to wait until mealtime
- Eat as soon as I’m hungry
- Eat whenever the urge hits
- Eat the first thing in sight!
- Don’t wait
- Try to determine if it’s true hunger
- Have a planned meal or snack
What can help:
· 3 meals a day + snacks
· Several mini-meals a day
· Filling foods (trust me here…they DO work)
· Good health guidelines
In my experience, I have found that having a personal arsenal of snacks (your own vending machine, if you will…) helps to stave off the hungries. I have a variety of 1 to 2 POINT® snacks in my bottom desk drawer (note to self: lock drawer since you all now know my secret….) to help keep me on track during those times when you really need a snack. I also try to take some of the filling foods with me (veggies, fruits, etc….). The best find that I have made, thanks to both my former leader and Hungry Girl? Fiber One—the twiggy looking cereal. This is one of the only cold cereals that is actually a filling food (there are a few others out there…they are [unsweetened] shredded wheat, puffed rice and puffed wheat). The taste of these twigs remind me of Quaker Corn Bran from when I was a kid. They are filling, but have an ever so slight sweet taste to them. I have been adventurous, using them in yogurt for a filler, as well as crumbing them in a food processor and using them as a binder for turkey burgers. Love this stuff. Went and bought another box this week for the pantry!!!! It’s ZERO POINTS® for up to a ½ cup serving size. I put just under ¼ cup into my yogurt and that makes it a very satisfying snack. Add a few berries and you have a very low POINT ® parfait. Food for thought!
Some parting (and VERY relevant words from my beloved ex-leader….)
When you've eaten too much and you can't write it down
And you feel like the biggest failure in town;
When you want to give up just because you gave in
And forget all about being healthy and thin;
So What! You went over your points a bit;
It's your next move that counts...So don't you quit!
It's a moment of truth, It's an attitude change;
It's learning the skills to get back in your range;
It's telling yourself "You've done great up till now;
You can take on this challenge and beat it somehow."
It's part of your journey toward reaching your goal;
You're still gonna make it, just stay in control.
To stumble and fall is not a disgrace
If you summon the will to get back in the race;
But, often the strugglers when losing their grip
Just throw in the towel and continue to slip
And learn too late when the damage is done
That the race wasn't over and they still could of won.
Life-style change can be awkward and slow
But facing each challenge will help you to grow;
Success is failure turned inside out
The silver tint in the cloud of doubt.
When you're pushing to the brink, just refuse to submit;
If you bite it you write it... But DON’T you quit!
-Kathryn Tregoning
RECIPES
Crispy White Pizza
This recipe comes courtesy of Hungry Girl. I was going through some old newsletters, and found this one. It looks delicious, and I am making this one during the week!
POINTS® Value per serving (entire pizza): 176 calories, 3g fat, 947mg sodium, 29g carbs, 13g fiber, 7g sugars, 19g protein -- POINTS® value 3*
Servings: 1
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: INSANELY easy
Ingredients:
1 La Tortilla Factory Smart & Delicious Low Carb/High Fiber Large Tortilla
1/3 cup fat-free ricotta cheese
1 tbsp. shredded fat-free mozzarella cheese
1/4 tsp. garlic powder
1/8 tsp. plus 1 dash salt
Dash black pepper
1/4 cup thinly sliced onions
6 basil leaves
4 thin slices plum tomato (Romas rock)
Instructions:
Preheat oven to 375 degrees.
Place tortilla on a baking sheet sprayed lightly with nonstick spray. Bake in the oven for 5 - 6 minutes per side, until slightly crispy. Leave oven on.
In a small bowl, mix ricotta cheese, mozzarella cheese, garlic powder, 1/8 tsp. salt, and pepper. Set aside.
Bring a skillet sprayed with nonstick spray to medium heat on the stove. Add onions and, stirring occasionally, cook until softened and slightly browned, about 3 minutes. Immediately stir onions into cheese mixture.
Spread onion-cheese mixture evenly on top of the tortilla, and top with basil leaves, tomato slices, and a dash of salt.
Bake in the oven for 5 minutes, or until entire pizza is hot. Use a pizza cutter or sharp knife to cut into slices. Pizza for one!
MAKES 1 SERVING
Let me know how you like it! BTW, if you can't locate fat-free mozzarella, just use part-skim mozzarella or half a stick of light string cheese pulled into pieces and roughly chopped. That
swap will only add about 10 - 20 calories and 1g fat. Still Under 200!
Linguine with Zucchini Sauce
This is a great standby recipe that I used to do quite a bit in the mid-'90's. I found this one in a cookbook that I am about to consign at Half Price Books later this week. I took a friend's advice and scanned the recipes I wanted and am pitching the book. I thought it was high time for someone else to enjoy these books. I really culled through the shelves today. It felt great to have more room...Now I can buy MORE COOKBOOKS!!! I need help.
This sauce is sort of similar to an Alfredo but not nearly as heavy. This recipe was adapted from the Family Circle Cookbook that came out in around 1993 - 1995. It was a looseleaf binder type cookbook, and this one was one of my favorites from that one. I hope you all enjoy it.
POINTS® Value: 6 per serving, based on 6 servings.
Servings: 4 - 6
Preparation Time: 15 min
Cooking Time: 20 min
Level of Difficulty: Easy
Ingredients:
1 lb linguine
2 tablespoons olive oil
2 garlic cloves, thinly sliced
1 1/2 lbs zucchini, coarsely shredded
1/4 cup yogurt or low-fat sour cream
3/4 cup shredded cheddar cheese, I used sharp
1/4 teaspoon salt
1/4 teaspoon pepper
Instructions:
1. Cook linguine according to package directions, until al dente, firm but tender.
2. Meanwhile, heat oil in a large, heavy skillet over medium-high heat. Add garlic; cook, stirring, until lightly browned, about 30 seconds. Add 1/4 of the zucchini. Increase heat to high; cook, stirring, until zucchini is well coated with oil. Add remaining zucchini; cook, tossing occasionally, until tender, about 3 minutes. Turn into large serving bowl.
3. Drain linguine. Add to zucchini along with the yogurt; toss to mix. Add the cheese, salt and pepper. Serve immediately.
If you like, feel free to serve with extra parmesan or romano cheese to top, but be sure to adjust POINTS® if necessary. A creamy and YUMMY summer dinner!
Chicken Milanese with Arugula Salad
Cooking the chicken in just a touch of butter results in a delicious golden, crisp crust reminiscent of deep-frying.
POINTS® Value: 7
Servings: 4
Preparation Time: 20 min
Cooking Time: 14 min
Level of Difficulty: Easy
Ingredients:
1 1/2 Tbsp fresh lemon juice
1 Tbsp olive oil
1/4 tsp table salt
1/4 tsp black pepper
2 bunch(es) arugula
1/2 medium fennel bulb(s), very thinly sliced (about 1 cup)
1 cup(s) red onion(s), thinly sliced
1 cup(s) grape tomatoes, quartered
1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz pieces
1 tsp table salt
1/2 tsp black pepper
2 Tbsp all-purpose flour
1 large egg(s)
3 large egg white(s)
1/4 cup(s) parsley, fresh, minced
1/2 oz romano cheese, grated (about 1/4 cup)
1/3 cup(s) dried bread crumbs
4 spray(s) cooking spray, divided
1 Tbsp butter, divided
2 Tbsp fresh lemon juice, or to taste
Instructions:
In a small bowl, whisk together first four ingredients; set aside.
In a large salad bowl, combine arugula, fennel, onion and tomatoes; set aside.
Place chicken between two sheets of wax paper; pound until 1/3-inch-thick (link to video). Rub salt and pepper into both sides of chicken.
Place flour in a shallow bowl. Place bread crumbs in another shallow bowl. In a third shallow bowl, whisk together egg, egg whites, parsley and cheese.
Dip a piece of chicken into flour; turn to coat and shake off any excess. Next, dip chicken into egg mixture; turn to coat. Lastly, dip chicken into bread crumbs, shaking off any excess ingredients. (You want to coat the chicken very lightly, not cover it with a heavy crust.) Set aside and repeat with remaining chicken.
Coat a large skillet with cooking spray; place over medium-high heat. Melt half of butter in skillet (do not allow it to burn); add two pieces of chicken. Cook chicken until coating is golden, flipping once, about 7 minutes; remove to a paper towel and cover loosely to keep warm. Off heat, recoat skillet with cooking spray; place over medium-high heat. Melt remaining butter in skillet; cook remaining pieces of chicken.
Toss salad with dressing. Sprinkle chicken with lemon juice and serve topped with salad. Yields 1 piece of chicken and 2 cups of loosely packed salad per serving.
Notes
The chicken can be battered and stored in the refrigerator ahead of time. When you’re ready to eat, simply sauté the chicken as directed.
This lightened up classic can be served on its own, over a bed of steamed spinach or with a salad like the one shown above.
