Happy Tuesday!
I would like to offer my apologies for not sending out a newsletter last week. For the first time since we moved to Texas in 2005, my in-laws came to visit and I wasn’t in the middle of month-end close. I saw that opportunity, seized it, and spent some time with them. I did stick to my guns (and tracking…) last week, and the fruits of my labor produced a 4.2 pound loss. Not too shabby!
I tracked, and drank, and was really mindful of what I was doing last week. I haven’t attended this week’s meeting yet, but plan to go on Friday. Not sure how much of the 4.2 stayed off, but I think I did okay this week. Shopped for lots of good produce. Lots of veggies, and great summer fruit. My new favorite? A hami melon. They also call this one a camouflage melon. Hopefully the image will make it to you. It’s sweeter than a cantaloupe and has a taste that’s kind of a cross between a cantaloupe and honeydew. I found the melon in my local grocery. Definitely worth checking out. My 11-year old was fighting me for the last of the one I just bought.
I haven’t been as good with the exercise over the last week, but I have been dealing with a minor, but annoying health issue. I think I am on the mend, and should be able to start back on Monday. Good news story there is that the new elliptical machines finally made their way over to the Hidden Ridge Fitness Center! I have missed this cardio component, and will be so glad to add this back into my regimen, rather than just straight treadmill (which can get very boring, very quickly).
The last couple of meetings dealt with monitoring your hunger and packing your plan for vacation.
Sometimes it’s hard to figure out when you’re hungry, satisified or full. You might feel an urge to eat when your body does not actually need food, or to keep eating after you’ve had enough. You may even be so used to overeating that being stuffed feels like satisfaction to you. The thing is, when you don’t understand or you unwittingly ignore) your body’s hunger and satiety signals, you can easily overeat. Here is a quick test you can use to see how in tune you are with your body.
- When I’m HUNGRY, I feel _______
- When I’m SATISFIED, I feel _______
- When I’m FULL, I feel ______
For me, when I am hungry, my belly growls, I get queasy and lightheaded. When I am satisfied, I am like Goldilocks. I am just right. No hunger, no nothing. Just happy. When I’m full, I feel horrible. Nothing is worse than having to unbutton your jeans after a meal!
A great test to use is the HALT method. Are you Hungry, Angry, Lazy or Tired? If so, take a break, or a drink, and move on. Sometimes we can get hunger confused with thirst. I find that by keeping a water bottle nearby, it helps me stay hydrated, which in turn, helps curb the munchies somewhat.
If you are truly hungry, stick to the Power Foods whenever possible. These foods are high in satisfying protein, or it’s low in energy density (full of water, fiber or even air!) so that it takes up room in your tummy to help you feel satisfied on fewer calories. These foods should make up the bulk of your daily diet, but if you are new to these foods, start by including one Power Food at each meal or snack, then two, then making one daily meal a Power Food meal, and so on.
Since we are now in the throes of summertime, you will probably at some point take a quick vacation. Just because you on a break from the mundane, it doesn’t mean that you have to abandon your weight-loss efforts. All can be great as long as you ‘pack your plan’ along with your clothing and toiletries!
Some things to think about taking with you are:
- Healthy snacks, so you are not caught off guard
- Walking shoes so that you can make the most of your destination
- Your pedometer. Each step counts!
- Your tracker
- Good attitude (always helps!)
- PointsPlus calculator or your SmartPhone!
- Your plan to succeed while you are away.
Here is what Weight Watchers has to say about the “Guilt-Free Getaway”
Basically you have two options:
- Go Into a Holding Pattern: If you are okay with maintaining your weight while you are on vacation and you’re confident that after shifting from your usual eating habits you’ll be able to pick up where you left off, then this tactiv may be for you. The idea is to enjoy the foods that are available in a way that allows you to maintain your weight. To do that:
BE PICKY. Don’t just eat what’s in front of you; make sure it’s a dish that you’ll truly enjoy. Otherwise, you’ve spent PointsPlus on something that’s just “meh”. What’s worse, you risk feeling unsatisfied and eating more to compensate.
FILL UP ON FRUITS & VEGGIES FIRST. Order a salad or veggie-based soup as a first course at a sit-down restaurant. If you’re in an all-you-can-eat situation, as on a cruise ship, pack your plate with fruits and veggies before adding other foods.
PACE YOURSELF. Is a fancy evening meal on the day’s agenda? Eat lightly at your other meals (but don’t let yourself get over-hungry so that you go overboard at dinner). Likewise, if you indulged in a big brunch, stick with lighter fare for the rest of the day.
KEEP MOVING: Take advantage of the hotel’s exercise room or pool; schedule a walking tour; rent a bike, play in the water with your kids; and hoof it every chance you get—even if that means parking your car at the far end of the lot!
PICK UP WHERE YOU LEFT OFF: After you return, don’t waste any time getting back on track. Go to a meeting earlier in the week than you usually do, and stock your pantry with healthy low PointsPlus foods.
- Keep On Losing If you are concerned that deviating from your usual habits will send you way off track, or if you don’t want to take even a tiny break from losing weight, there’s no reason you can’t stay on Plan while you’re away. The trick is to think ahead and to make sure you always have access to the foods that keep you on track. To do that:
CONSIDER A CONDO: Being able to prepare your own meals can be a huge help; look into renting a place with a kitchen. Check out the local grocery store offerings beforehand too. This way, you still have the option of going out to eat, but you’re not stuck with it for every meal.
CHOOSE RESTAURANTS WISELY: Whenever you’re planning to dine out, check out the restaurant menu ahead of time, to make sure it offers food choices that will work for you. Most restaurants post their menus online. And don’t be afraid to choose an alternate place if your first choice isn’t promising.
PRE-TRACK PointsPlus VALUES: While you’re on the restaurant’s website, decide what you’ll order and how many PointsPlus values you’ll be spending at the meal.
PACK SNACKS: Keep plenty of low PointsPlus value foods on hand. It can be anything from single-serving oatmeal packets from home to fresh fruit from a local market.
FACTOR IN ACTIVITY PointsPlus VALUES. No matter where you go, you should be able to fit in exercise, even if it’s just taking the stairs to your hotel room rather than the elevator. Come prepared though! Pack your sneakers and comfortable clothes, and a swimsuit if you’ll have access to a pool and like to do laps.
"He who knows others is wise.
He who knows himself is enlightened”
~ Lao Tse, Taoist philosopher
RECIPES
Grilled Peaches
This is one of my favorite ways to enjoy this summer fruit. This one goes from refrigerator to plate in under 10 minutes. A fantastic and EASY summer dessert.
Yield: 6 servings
Prep Time: 8 MINUTES
Cook Time: 1 MINUTES
PointsPlus™ value: 2 per serving
Ingredients:
1 spray(s) cooking spray
1/4 cup(s) low fat cream cheese, at room temperature
2 Tbsp reduced-fat sour cream
1 Tbsp honey
3 large peach(es), pitted and halved
Instructions:
Preheat grill. Off heat, coat grill rack with cooking spray.
Mash cream cheese and sour cream in a bowl with a fork; stir in honey until smooth.
When grill is hot, grill peaches cut-side down until marked, about 1 minute.
Place peaches cut-side up on a platter; top each with 1 tablespoon sweetened cheese mixture. Yields 1 peach half per serving.
Notes: Use peaches that smell sweet but are still a little firm so they hold up over the heat. Garnish with ground cinnamon or grated nutmeg. You can also cook the peaches on a grill pan, coated with cooking spray.
