Oh, say can you see...the forest for the trees???

Hello all!

I want you guys to read the disclaimer/information for the race that we ended up doing on Saturday night.  Yes, you heard that correctly. S-A-TUR-DAY-NIGHT!  I know…what the heck was I thinking…

Los Chupacabras de DFW 10K Nighttime Trail Run

About This Event:

Start 9PM and Finish in the same spot on Oct 16 at Little Pete’s on Lake Grapevine. Runners will enjoy a well supported chip timed race through the woods and dirt trails of Murrel Park. There will be at least one water stop supplied with HEB Quench and Spring Water on trails marked with directional arrows and glowsticks. After finishing cool down at the finish area with cold beverages runners can mosey into Little Pete’s for burgers and beer. Salad and veggie option for those who desire it. This is a fun run so there will be no awards. If we are over 300 entrants, we will do a wave start with faster runners going out first.

The trail- this is not a run for beginners.  The trails are dark with many rocks and opportunities for falling, twisted ankles, scrapes, and bruises.  We will use glow sticks to mark the course but paying attention is critical.  This is much different than running on the road at night much less during the day.  You will need a good quality headlamp and/or flashlight(s).  If you plan to run fast be alert.  It is very easy to run through a well marked turn at night running slowly much less running a sub 7 min mile.  YOU MUST PAY ATTENTION OR YOU WILL RUN OFF COURSE

The disclaimer you read is an actual disclaimer.  We were insane enough to actually attempt this event on the 16th.

I have Brenda Lawson to thank for twisting our respective arms into doing this crazy event.  The way that this was described was a night time trail run, on a single-track mountain biking trail…lit by glow sticks, chalk and some reflective tape (and that was a stretch…).  Flashlights and headlamps were encouraged.  They should have said REQUIRED. 

We should have had an inkling of what we were in for when we were pulling into Murrell Park for this race.  We had to drive along a very narrow two-lane road…even my high-beams didn’t do much to dispel the darkness.  We almost missed the turn, and finally found where the race was being held.  Did I mention that there were no street lights of any kind out here? Kind of reminded me of the place that we used to go camping when I lived in Florida.  Just this deserted area.  This particular park, however, was out on a finger of Lake Grapevine.  Still…very black…anyway…we found a place to park, and proceeded to tell each other how crazy we are for even attempting this particular shenanigan.  You had to see how some of these people were dressed.  It was like they were going to do some extreme obstacle course or something…oh wait we were.  They had glo-sticks worn as bracelets, necklaces and/or anklets, headlights strapped to foreheads and/or hat bills, flashing  lights worn around the neck.  One guy even added antennas to his headlamp as a fashion statement.  Flashlights. Now fashion-forward.  Too funny!

We got there in time for the pre-race announcements and the PA system kept cutting out on the organizer.  He ended up having to speak loudly over the crowd.  If the shaky PA system wasn’t bad enough, the generator also ended up going out, so the lighting they erected also went dark.  Without a PA system, and a working mike, they needed someone to start everyone out to sing the Star Spangled Banner.  I guess the people they hired wouldn’t do it without a proper sound system or something…in any case, he was looking for volunteers and all of a sudden, I started belting out…Oh, Say Can You See….and proceeded to lead the motley-looking mob in singing our National Anthem.  Let’s put it this way…Mariah Carey I am not, but I also wasn’t Roseanne Barr.  I was actually applauded for my efforts.  LOL…it was pretty funny.  Okay…with the finishing up of the anthem, the guide bikers led us to the trail head, and bid us good luck.  Did I mention how DARK this was?  So, we make it to the trail (which was maybe 18 inches wide at its widest…) and almost immediately we were passed by the insane runners and we proceed to bring up the rear.  I honestly don’t know HOW the ones that decided to run did so without busting their butts on all the hazards on the trail.  The first 10-15 minutes of our conversations with each other was pitted with interjections of “Hole!, Ditch on your left…Rock! Root! Step Down…Step Up…Don’t go near there…and my favorite…CLIFF!!!”  No lie…I didn’t know HOW we were going to finish this thing.  Sonya thought ahead and brought a sports watch that she set to go off at 19 minutes so we could gauge our progress.  After about 30 minutes or so, I asked how we were doing, and she checked her watch and realized that it kept stopping.  Needless to say, we did hit our first mile, but it was done in 22 minutes.  We gave up any hopes of finishing in the allotted time, so we just trudged on and aimed to finish. Period.

The glow sticks and reflective trail tape were aplenty for the first mile or so, then it seemed like it was every runner…er…um…hiker…was for him or herself.  We took a couple of wrong turns, but managed to stay on the course.  I was convinced that someone played with the mile markers, because it took FOREVER to go from marker to marker.  We welcomed the hydration stations (although not once did we see the stated first aid kits--not that we needed them!).  We had no sense of direction, and after half way through the course, even if we wanted to turn around, we couldn’t because we had no earthly idea how to get back.  Did I mention how DARK and scary the trail was???  We did see some neat things, like a little screech owl, and heard footsteps of some wild beasties off somewhere to our left.  A chupacabra maybe? Who knew!  Sometime between mile 2 and mile 3 we came to what seemed like a cliff that was fairly steep and three of us actually went down on our tushies to avoid falling or slipping. This was pretty much par for the course.  Some of the time we used trees as support when going down a steep downslope.  Roots, rocks, ditches, steep inclines, steep downslopes, wooden rickety bridges, and the occasional pitter-patter of some animal feet…Oy!!!

Well…one of our walking buddies suggested that next year we take Geritol and wear compression socks and massaging shorts (whatever those may be…).  Not sure what that meant, but it was simply hysterical.  That late at night (we didn’t finish until well after 11:30…),  and as tired as we were? We laughed so hard at that one! We all ended up finishing dead last…so much so that by the time we got to the last hydration station, no one was there to man it! All the Gatorade and water you wanted.  We ended up finishing this seemingly endless hike through the nighttime wilderness in a respectable 2 ½ hours.  OMG!!! We were totally spent.  We were SO last, that the burger and beer fest we paid for as part of our race ticket was relegated to two sorry burger patties swimming in some sort of liquid and I think 3 bone dry chicken breasts, one bun and some salad scraps.

Karen is already talking about doing this next year.  I think she’s crazy.  We actually drove by the course today. I wanted to show my husband how crazy we were to do this thing in the first place.  It was even scary and desolate in the daytime.

This adventure, no matter how hard we thought it was, and how badly we all ached afterward, was probably just the thing I needed to get me out of my funk. 

I actually came up with another way to recommit myself (and hubby and another good friend) to our respective journeys.  I wrote up a pact, and printed it off on some official –looking stationery and it said basically this:

This agreement will certify that we:

Promise to recommit, with a newfound enthusiasm, to our goals of:

Losing weight

Exercising regularly

Tracking our food and beverage intake on a daily basis

We also commit to being there to support each other in our efforts, thus re-establishing our accountability to the plan and to each other.

We further agree to check in on each other to make sure that we are on track and are doing what we should be doing.

I signed it, my hubby signed it, and a really good friend of mine who is going through something similar also signed it.  We each have a copy to remind us of what we need to do, and we will keep each other motivated. 

As you all know, last week was pretty bad for me.  Just a fact, pure and simple.  Well, when my blog finally got auto-fed over to my Facebook page last week (I always post a link first, and the blog import lags somewhat behind), I was met by some very biting comments by someone I consider a friend. She proceeded to tell me to snap out of it, that I was so self-absorbed and that she never realized how weak I was. She went on to say that I needed constant validation and that I was not the person she knew back in the day.  Let me say this about that.  Facebook is one of the few outlets that I use as a form of release.  I blog, put out a weekly newsletter and I keep a journal.  These activities help me relieve stress and allow me to vent.  If you can’t vent to your friends, or rely on them to lift you up when you are down, who can you rely on?  I am not fishing for compliments, nor am I seeking validation for who I am or what I stand for.  I am not self-absorbed, and I am DEFINITELY not weak.  I had a bad week. That’s all it was. I am over it, and I have officially started that new chapter.  I do thank those of you who did comment on my blog and were there for me during that speed bump along the journey.  The kind words were very much appreciated and taken to heart.  The harsh comments were read and contemplated as well.  In the end, we live in a society of freedom of speech, so I guess I have to respect that.  I may not agree with it, but you have to respect it.  Moving on to other chapters…

Now…speaking of new chapters, Sunday was a doozie.  My son decided to do a stage-dive of sorts off of the foot stool and proceeded to land and his forehead hit the corner of the coffee table.  Blood everywhere. I tried to rush Steve to the ER, but got a bit flustered, forgot where my wallet was, couldn’t find my keys, and forgot how to start my car.  I ended up sitting in the back holding a compress to Adam's head while Steve drove us to the hospital.   I took the car back home and got Morgan taken care of for dinner.  He called when they were done.  Crash Bandicoot is shown below.  No stitches required--just some adhesive and some steri-strips.  He was totally fine.  When we got ready to check out, he was flirting with the nurses, trying to get them to turn on Netflix from their computers so he could watch Caillou.  It was too funny. 

Below is a picture that Steve snapped in the ER, after Adam was put back together again.  Gotta love those steri-strips.  Adam refused to let us cut the hospital bracelet off his little wrist this morning.  It was too funny. 

I was talking to my dad about this whole ordeal, and told him that I didn’t have any of the occupational hazards of owning a boy in my mommy handbook.  He told me that all boys need marks.  They are like badges of honor, he told me.  Adam is wearing his proudly--both the hospital bracelet and the gash!  Apparently raising boys is a learn as you go type thing!  Love my dad. Maybe we will start a new trend—Hospital Bandz…taking a clue from Silly Bandz…

And THAT was my weekend.  If that wasn’t a big enough jolt to the nervous system, I don’t know what is!  On to bigger (and DEFINITELY better) things!  Oh…after all that? I actually lost .8 this week!!!!  So, sometimes a shift of focus can help move you in a positive direction. 

The meeting topic this week dealt with successes and how we deal with them.  There is a great article on the Weight Watchers Website that deals with successes and how to celebrate.  If you have e-tools, check it out.  It's under 'meeting topic of the week' on the home page.

• Take a moment of silence to recognize your accomplishments
• Do a victory dance!
• Sing a little song…establish your theme song, if you will! This can also serve as an anchor!
• Give yourself a gold star – even we adults enjoy this simple pleasure.  It can be very encouraging to see a flurry of gold stars up on your fridge!
• Keep a ‘good things’ list.  Things that you are doing better now that you are achieving successes
• Share it with someone.  Just like we need venting for bad news or stress, success venting is good too!

This is what our Weight Watchers Weekly had to say…

Friends can have a huge influence on our behavior and attitudes.  If you nurture your relationships the right way, you’ll find they pay positive dividends by helping you make good choices, lose weight, and live more healthfully.

Where to turn for these valuable connections? Old friends who know you well. Co-workers who may have lost weight could be good role models.  Neighbors with whom you can schedule a joint workout or morning walk.  And last but not least: your meeting.  If you welcome a new member and share tips and advice, you’ll be paying it forward and helping you both succeed.

Also, group support can be especially valuable when you are going through a challenging time.  You can see how others overcame their obstacles and continued on their journey.  Meetings provide an excellent support system.  I love mine!

I leave you with an oldie, but a goodie…

 “Success is a journey, not a destination”

~ Ben Sweetland

PRODUCT DU JOUR

This is soooo exciting!  These guys just released an all-natural frozen breakfast sandwich that comes in at 2 POINTS® per sandwich.  They are 150 calories, 2 grams of fat and 7 grams of fiber per sandwich.  This is great for those times when you are on the run and need to grab something quick, yet nutritious.  Right now they are running a promotion that gets you $5 off your next Vita purchase online when you buy a box of the sandwiches.

RECIPES

15-Minute Vegetarian Chili

Stock up on canned beans, corn and tomatoes for super-fast, one-pot meals.

Yield: 4 servings at POINTS® Value of 6 per serving

Prep Time: 7 minutes

Cooking Time: 8 minutes

Level of Difficulty: Easy

Ingredients:

1 tsp canola oil  

1 medium garlic clove(s), minced  

14 1/2 oz stewed tomatoes  

15 oz canned kidney beans, rinsed and drained  

15 1/4 oz canned yellow corn, drained  

15 oz canned tomato sauce  

1 Tbsp chili powder  

1/2 tsp dried oregano  

1/2 tsp crushed red pepper flakes  

1/4 cup(s) dehydrated onion flakes  

1/4 tsp black pepper  

4 Tbsp low-fat shredded cheddar cheese, sharp-variety 

Instructions:

Heat oil in a large, nonstick, heavy-bottomed pot over medium heat. Add garlic; cook, stirring frequently, until aromatic, about 2 minutes. Add tomatoes, beans, corn, tomato sauce, chili powder, oregano, red pepper flakes, onion and pepper; stir well.

Increase heat to high and bring chili to a boil; cook, stirring frequently, until chili is thick and flavors are concentrated, about 5 minutes. Spoon into serving bowls and sprinkle with cheese. Yields about 1 1/4 cups chili and 1 tablespoon cheese per serving.

Notes:
Use a heavy pot or the chili can burn easily. If it starts to stick to the pan, reduce the heat and stir constantly.

Finding Your Focus (Breathe Deeply and Reboot!)

Hello all!

This week has been a real test of my devotion and dedication to this whole process.  To be honest with all of you, things have been going horribly for the past 4months or so.  Nothing lost, blood work not improving as I would have hoped, and my attitude is not helping any.  I actually pondered giving up and crawling into a hole.  I have lost my focus, apparently, and I am wondering how on earth I am supposed to motivate you, when I just can’t seem to motivate myself.  This is a tough one.  My audience is growing and my confidence is shrinking.  I guess that I just thought that with all the lifestyle changes I made, my blood work and everything else would magically come back into line.  I am officially into the “The Thrill is Gone” part of my weight loss journey.  I sooooo need to get off of this merry-go-round and get back on the straight and narrow.

I am beginning to think that the move to Irving may be a good change of pace.  Not sure, but I am fairly sure that things can’t get any worse than the current state of affairs.  The scale hasn’t moved (in the desired direction), and when it does move, it goes the wrong way.  I am frustrated to say the least.  What right do I have to issue a motivational newsletter??? Urrgghhhh!!!!  I guess that at this point, I am soliciting motivation from my readers.  I need help.  I need to refocus.  I think I am officially out of the honeymoon phase of my journey.  This is definitely a detour, and not a good one.

I had posted on my Facebook Page yesterday that I was frustrated and basically wanted to crawl into a hole and hide out there for awhile.  I was amazed at the outpouring of comments of encouragement.  This is one of those weeks where I need my readers probably more than they need me.  I was surprised at how many of you actually read this on a weekly basis through this email, AND how many are following me on my blog and on Facebook.  That’s something.   A very good friend suggested that I should celebrate the successes that I’ve had so far and that I should tell myself that I will be starting Phase 2 of my journey on Monday.  Even millionaires have their peaks and valleys (whatever that meant!!!) and we can’t all have great days.  I think that was good advice.  I am going to breathe deeply and reboot my computer, if you will.  I need to start fresh. Need to find the motivation that I had 2 years ago when I started on this voyage. 

I did end up having a crazy-good workout yesterday with Dwayne.  I find that when I am stressed out, and unhappy, it really does help to have a good workout.  Something about release and catharsis.  I did a 20 minute warmup on the elliptical, and he followed that up with a very intense circuit.   We went through this particular circuit twice.  It was good. Especially the part where I hurled the medicine ball at Coach D.  Again, sometimes just having that release helps out tremendously.  In any case, still ready for this week to be over.            

Walking Lunge Press – 7.5lbs @ 10 reps

Bicep Curl – 7.5lbs @ 45 seconds

Push-ups – 30 seconds

Jumping Jacks – 30 seconds

Medicine Ball Throws – 5kg @ 12 reps

Lateral Step-ups – 3 steps @ 10 reps

Sit-ups – 6 reps

Oblique Twists – 30 seconds

I thought this week’s meeting topic was so timely, considering the week I had.  I didn’t attend my meeting until this afternoon, and I am so glad I didn’t blow it off.  The topic of this week? Wait for it….RECHARGE YOUR PLAN.  How amazing is it that on the lowest of lows, there is hope out there.  I think that we all need a little something to get us going back in the right direction.  I am putting a new photo on my refrigerator and a couple on my bedroom mirror and one on the bathroom mirror to serve as a constant reminder of how far I’ve come and how much of my journey is left to complete.  I literally just came up with that on the fly, as I sit here and write to you all.

Here is what I learned:

Getting back in control

Finding yourself overeating again? Nip that unhealthy habit in the bud and keep yourself positively occupied with some simple fixes that are easy to fit in your day.

Take 10 minutes: Make a healthy-foods grocery list

Take 30 minutes: Check out the message boards in WeightWatchers.com/community

Take an hour: Start a new project: touch up paint around the house, take on a gardening task, and so on…it will take your mind off food.

Plan Problems…solved…

Problem #1: Out of Control Snacking – When it becomes harder and harder to limit after-work snacking, try bring a small healthy snack to work and eat it at day’s end so you won’t feel so hungry when you arrive home.  Planning a structured activity right after work, such as a class or a workout can also take your mind off food.

Problem #2: No Time to Exercise – Getting to the gym for a formal workout may not be in the cards some days, but living an active lifestyle is always an option, and a very effective one.  Choose everyday activities that suit your personality and interests. If you enjoy what you are doing, you will make time for it in your schedule

Problem #3: Trouble tracking – When there is no time to plan, bad choices can result.  This can lead to a lapse in tracking, and you lose sight of where your POINTS® Values are for the rest of your week.  Anticipatory tracking can help in this situation.  Planning ahead and sticking to goals (wow…I should practice what I preach here…LOL…) can keep you moving in the right direction.  Plan ahead when going out to dinner. Eat regular meals and a healthy snack before going out can also help ensure that you won’t be famished by the time you get to the restaurant, and that can lead to better choices.

Please have a good weekend, and I do welcome any and all suggestions.  I really want OUT OF THIS FUNK…but in the meantime, I leave you with this short (but fitting) quote.

 “When you come to the end of your rope, tie a knot and hang on.”

~ Franklin D. Roosevelt

 

RECIPES

Rigatoni with Sausage and Kale

Italian food is always a family favorite. Use kale or broccoli rabe — depending on what’s available.  If you are not a fan of either of these, use regular broccoli or spinach. 

Yield: 4 servings at POINTS® Value of 7 per serving

Prep Time: 10 minutes

Cooking Time: 16 minutes

Level of Difficulty: Easy

Ingredients:

2 cup(s) uncooked rigatoni  

1/8 tsp table salt, or to taste, for cooking pasta  

8 oz raw turkey sausage, sweet Italian variety  

4 cup(s) kale, roughly chopped into bite-sized pieces  

1 cup(s) canned chicken broth  

1/4 tsp black pepper  

1/4 tsp table salt  

1/2 cup(s) shredded Parmesan cheese, Parmigiano-Reggiano recommended 

Instructions:

Cook rigatoni in salted water according to package directions.

Meanwhile, remove sausage from casing and cook in a large nonstick skillet over medium heat, breaking up sausage as it cooks, about 3 minutes. Add kale; cook, stirring frequently, until limp, about 3 to 5 minutes.

Lowfat Orange Dream Cheesecake

This quick and easy dessert has become a favorite in my house, especially with the 10 year old.  It’s simple to make, and you can make this in any flavor gelatin you happen to have on hand.

Yield: 8 servings at a POINTS® Value of 2 per serving

Prep Time: 5 minutes

Chill Time: 4 hours

Ingredients:

1 sheet of low-fat graham crackers, crushed

2/3 cup  boiling water

1 pkg. (3 oz.) JELL-O Orange Flavor Sugar Free Gelatin (or any flavor that you like)

1 cup  Low Fat Cottage Cheese

1 (8 oz.) brick fat-free cream cheese

2 cups  thawed fat free frozen whipped topping

Instructions:

SPRINKLE crumbs onto bottom of 8- or 9-inch springform pan sprayed with cooking spray.

ADD boiling water to gelatin mix; stir 2 min. until completely dissolved. Cool 5 min.; pour into blender. Add cottage cheese and cream cheese; blend well. Pour into large bowl. Gently stir in whipped topping. Pour into prepared pan; smooth top.

REFRIGERATE 4 hours or until set. Remove rim of pan before serving. Refrigerate leftovers.

Nutritional Information Per Serving: Calories: 100; Total Fat: 2g (Sat: 1.5g); Cholesterol: 10mg; Sodium: 330mg; Carb: 11g; Fiber: 0g; Sugars: 5g; Protein: 8g; Vitamin A: 10%; Vitamin C: 0%; Calcium: 15%; Iron: 0%

Portion Control: Size DOES Matter!

Hello all!

This has been another week of reflection for me.  I was told that a very old and dear friend of mine passed away on Monday evening.  This is the second time this year that I lost someone that I cared about.  Every time something like this happens, I think about how fragile life is, and how important it is to take care of yourself. When Chris passed, he left a wife and two daughters behind.  I think he may have been battling some demons of his own, but in the end, he is no longer suffering.  You are given one body and one life.  It is up to each of us to take care of ourselves. I am planning on giving the grim reaper a run for his money. We have all made a conscious decision to either get healthy or to maintain our health.  Weight Watchers (or whatever plan is working for you) and getting active has helped me more than I can convey to each of you in this weekly newsletter.

Next on the list of stuff for the week…I was on my way home from the office and I had called Steve to let him know that I was on my way home.  He told me that Morgan had tripped while playing kickball.  The back story here is that Morgan broke her left wrist in a bicycle fall when I was pregnant with Adam.  She got that cast off two days before he was born.  So…back to present time.  She tripped over the ball (don’t ask…we have been trying to visualize this one, and it STILL doesn’t compute!!!), and injured the same wrist.  She ended up with another buckle fracture and is now casted up past her elbow. She will be in this long cast for 3-4 weeks, and then they will either cut that one down or recast her with a shorter one.  Figured I’d toss in one picture for effect.  Cool cast huh?

This was how my Monday went. Friend died. Wrist broken.  Nothing else for me this week, please.  OH…AND I was up 1.6 pounds this week as well.  I was about to write this week off as a bad dream, but I remembered that something actually DID go well.  The one thing that went rather well this week was month end.  Somehow, I managed to get my submissions in by business day 1 ½.  Not too shabby.  This is the reason that my newsletter may actually get out this week prior to Friday.  Plus I found out that our move to Irving isn’t occurring next Thursday as originally thought.  Per usual, things were delayed.  Not complaining, mind you!

Since the weather is getting nicer lately, I decided that I wanted to start my running outside again.  Dwayne was nice enough to oblige me on Tuesday, and we did some jogging.  I need to get back into this.  I didn’t make it nearly as far as I had before the summer, but the good news is that nothing hurt, and it didn’t take me long to recover once I was done running.  I also had to be stretched out pretty good after.  I had the shin soreness happening after that run.  We are going to take another stab at this on Friday.  I am actually starting to enjoy it.  Wow…I said it, and now it’s officially out there.  Elissa Ducar enjoys running.  How bizarre is that? I. Me. Miss-You-Will-NEVER-EVER-See-Me-Run is saying that she enjoys running.  Wow.  Sometimes I do surprise myself.

I did get the opportunity to wear my Shape-Ups for a couple of days doing some walking and errand running.  I will say that they are very cushioning to your feet, and they actually give you some height.  I can also say that after wearing them for a day, I definitely felt it in my calves and I noticed that my posture was better.  I was actually slightly sore afterward.  I think I am going to wear these on my next weekend walk.  Stay tuned!

This week the meeting topic du jour related to portion sizes.  Here are some facts about how sizes have changed over the years.  The chart below is really eye opening, and stresses the fact that we have to be continuously aware of what we are putting in our mouths on a daily basis.  Is it coincidence that we should cut our dinner in half at a restaurant and take it home for another meal? After looking at the chart below, I would say NOT.  When we halve our entrée, in some cases, we are getting back to what the portion size USED to be!

What works for me is keeping my measuring scoops and scale out where I can see them.  I also use visual cues (palm of my hand, or a baseball) to help me gauge portion size.

	PORTION SIZE THEN	PORTION SIZE NOW
Bagel	3” and 150 Calories	6” and 350 Calories
Cheeseburger	330 Calories	590 Calories
Spaghetti & Meatballs	500 Calories for 1 cup spaghetti & sauce + 3 small meatballs	1025 Calories for 2 cups spaghetti & sauce + 3 large meatballs
French Fries	2.4 oz and 210 Calories	6.9 oz and 610 Calories
Soda	6 ½ oz and 85 Calories	20 oz and 250 Calories
Muffin	1 ½ oz and 210 Calories	4 oz and 500 Calories
Chicken Caesar Salad	1 ½ cups and 390 Calories	3 ½ cups and 790 Calories
Large Movie Popcorn	5 cups and 390 Calories	11 cups and 630 Calories

Let’s see what Weight Watchers has to say on the subject.

Zeroing in on the right serving size is essential to success at weight loss and maintenance, especially with often-huge restaurant portions.  Being able to cast a practiced eye over most foods and guesstimate how much is enough will help you to eat with assurance anywhere.  To that end, they’ve rounded out the idea of using common objects for comparison.  Check out the categories that connect to your lifestyle, and you’ll have even more ways to get the perfect portion.

At a restaurant or hotel:

Tea cup = 1 cup of cooked pasta or rice

Half an orange = ½ cup of coleslaw

Small bar of soap = 1-ounce serving of cheese

Stuff for techies:

CD/DVD = large bagel or 1 pancake

USB thumb drive = 1-ounce serving of cheese

Pocket digital camera = 3-ounce serving of meat

In the office:

Roll of transparent tape = 1 small piece of fruit

Standard pink eraser = 1-ounce serving of cheese

2” x 2” Self-stick note = 1 brownie

For sports fans:

Hockey puck = ½ cup serving of mashed potatoes, beans, or ice cream

Golf ball = ¼ cup of nuts

Baseball = 1 medium piece of fruit

On the go:

Lip balm/lipstick = 1-ounce serving of cheese

Folding wallet = 1-ounce slice of French bread

Sunglasses = 6-ounce fish fillet

Have a great weekend, and I leave you with this quote from the meeting room board:

 “You have succeeded in life

when all you really want is only

what you really need”

~ Vernon Howard, Teacher/philosopher

 

RECIPES

Skillet Fish with Quick Corn Relish

This dish was the Coach’s Choice Entrée this past Wednesday.  This was absolutely incredible, and I wanted to pass along some of the goodness to you!

Yield: 4  GENEROUS servings at a POINTS® Value of 4 per serving. 

Prep Time: 15 minutes

Start to Finish: 15 minutes

Relish:

1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed

2 medium green onions, sliced (2 tablespoons)

2 tablespoons chopped fresh cilantro

1 tablespoon lime juice

1 teaspoon honey

1/2 teaspoon ground cumin

Fish:

1/4 teaspoon ground cumin

1/8 teaspoon pepper

4 cod or halibut fillets (1 lb)

Ingredients:

1. In medium bowl, mix relish ingredients; set aside.

2. In small bowl, mix 1/4 teaspoon cumin and the pepper; sprinkle on both sides of each fish fillet.

3. Heat 12-inch nonstick skillet over medium-high heat. Add fish; cook 5 to 8 minutes, turning once, until fish flakes

easily with fork. Serve fish with relish.

Nutritional Information Per Serving:

Calories 180 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 60mg;

Sodium 350mg; Total Carbohydrate 16g (Dietary Fiber 1g, Sugars 6g); Protein 23g Percent Daily Value*: Vitamin A

2%; Vitamin C 4%; Calcium 2%; Iron 4% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean

Chicken Fajita Casserole

This dish was another that came about when trying to see what to do with some fajita seasoned chicken breast that I had picked up at the grocery store.  To be quite honest,  I was too lazy to do fajitas, so I did the next best thing! Made a casserole out of it.  Thanks to Betty Crocker for the suggestion.  Of course I adapted it to suit my tastes!

Yield: 8 GENEROUS servings at a POINTS® Value of 7 per serving. 

Prep Time: 20 minutes

Total Cook Time: 1 hr 15 minutes

Ingredients:

1 can (16 oz) fat-free refried beans

1 can (15 oz) tomato sauce

1 package (1 oz)  fajita seasoning mix

1 package fajita-seasoned chicken breast (like Kroger or Central Market carries)

8 whole wheat/lower carb flour tortillas for soft tacos & fajitas (6 inch; from 8.2-oz package)

1 bag (1 lb) frozen stir-fry bell peppers and onions, thawed, drained (I used two packages of ready cut fajita veggies— bell peppers and onions)

1 1/2 cups shredded 2% Mexican blend cheese

Instructions:

1. Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In medium bowl, mix refried beans, tomato sauce and fajita seasoning mix. Stir in chicken.

2. Spread 1/2 cup of the bean mixture over bottom of baking dish. Arrange 4 tortillas, overlapping if necessary, in baking dish. Top with half of remaining bean mixture, half of the stir-fry vegetables and 1 cup of the cheese. Repeat layers with remaining tortillas, bean mixture, stir-fry vegetables and cheese.
3. Cover baking dish with foil. Bake 30 minutes. Uncover; bake 15 to 20 minutes longer or until hot and bubbly. Let stand 5 minutes before cutting.
Makes 6 Servings

Supermarket Smarts...

Happy Thursday!

As a human being, I like to start things off by saying that I make mistakes and I am by no means perfect.  I was up this week, and have been for the past couple.  For the past year, I go up a little, go down a little, stay the same a little..but during all of that, I was able to shed most of my size 16 clothing in favor of size 14 clothing.  I am okay though…a mere pit stop along the journey!

Speaking of pit stops…here is a good one.  When I got back into the office on the after my procedure a couple of weeks back, I was told that I am no longer going to be working in Richardson.  Our department is going to be relocating to Hidden Ridge in Irving, effective October 14 (at least that’s the date as of today…).  The news hit me like a ton of bricks.  The first thing I thought was “OMG…what am I going to do about my training and my meetings.” How selfish of me is that?  Not once did I think of the work end of it.  I thought of how it affected me personally.  The first thing I did, after the shock wore off, was to look for another meeting that may be closer to where I will be.  I also found out that there is a fitness center in the new facility as well.  I still have a great deal of work to do, and I can’t let this little speed bump derail my efforts.  I do have to admit, though, I am not very happy with this.  At least I am still employed!!!  More news on this as the story develops.  Oy vey!!!

I did survive the Heroes for Children 5K on the 25^th.  It was held at The Shops at Legacy in Plano.  This is the second year that we did the walk, and the second year that it rained.  It actually felt good though.  The way I see it—I’d rather be wet and cool at the end of the race, rather than hot and stinky! I wasn’t really out to improve times this time around –as I was still a tad sore from last week’s torture sessions.  I did come in under an hour though…around 54 minutes and change.  Not terrible though.  I jogged a slight bit of the course, and walked the rest of the way.  I have two more races that I scheduled.  I am doing the Arbor Day Run in November and on the 16^th of this month, some of us are doing Las Chupacabras de Noche D/FW…which is a night time trail run in Flower Mound. It’s a 10K, so it should be interesting.  Wish me luck there! LOL…

This week, Coach Dwayne was on an abs rampage.  This was the workout for Wednesday…

Full body circuit:

Lateral lunges with curl press alternating with leg raises with in/outs

Medicine ball squat and catch

Alternating bent over rows

Standing chest presses

Cable bicep curls.

The ab circuit was one set of 30 seconds EACH (except for the situps) of:

Toe touches (while lying on back w/ feet in the air)

Single leg bicycle crunches

Reverse crunches

Oblique twists

Plank hold

Situps (6 FULL sit ups…not crunches…)

In other news…I am so proud of Morgan (the 10-year old)…she really knocked the grades out of the park this semester.  Straight A’s…and high A’s at that.  See the fantastic-ness below.  Needless to say, there was a trip to Yogurt Story for her last night.  Soooo proud of the 10 yearo-old.  As for the feisty 3 ½ year old, he is officially enrolled in Cranium-Kids, which is a computer class geared at preschool-aged children. He showed an interest during a sample class, so we decided to enroll him.  I am one happy mommy right now.  Maybe the gene is becoming active??? We’ll see next semester…don’t want that other shoe to drop!!!!

My last bit of excitement arrived in yesterday’s mail.  For a birthday present to myself (a bit belated…), I got myself a pair of Skechers Shape-Ups.  You know what these are…they are the weird curved-soled fitness shoes… ANYHOOO, I have been asked by a few people to give a review on these.  I am actually wearing them today, so look for my two-cents worth next week!

This week’s meeting focused on shopping smart at the grocery store.

Some tips that you can use are things like:

• Make a list and organize by section/aisle so you don’t get tempted
• Don’t shop when you’re hungry
• Shop the perimeter of the store

What we learned from the meeting:

1. Shop the perimeter.  The outside aisles are where you’ll find fresh, whole Filling Foods – produce, dairy, meat and fish.

2. Harvest fresh picks.  Stock up on fruit for snacks. For meals, target flavorful greens such as spinach or arugula, which are chock-full of vitamins.

3. Go Lean. Buy skinless white meat chicken or turkey, which has a lot of protein bank for your POINTS® buck. Scale back on red meat; and when you do purchase, look for leaner couts. Check labels for ‘round, chuck, sirloin, tenderloin, and strip steak’ which are at least 80% lean.

4. Get dairy that delivers. For low POINTS® and high nutrients, choose fat-free milk, low fat cheese and cream cheese, reduced-fat spreads instead of full-fat butter.  Fat Free Greek yogurt is another great pick.  This treat has 20 grams of protein per 8-oz cup compared to regular yogurt’s 13 grams. 

5. Check the box.  When you buy packaged foods, read nutrition labels to ensure that amounts of fat (including saturated) and sodium are low.  Also look for higher fiber products, since they tend to be more filling.  Also, choose whole grains for bread, pasta and crackers.

“Obstacles are what you seen when you take your eyes off the goal”

~ Vince Lombardi

RECIPES

Puttanesca Salad

Tuesday night was our Sisterhood's annual Dinner in the Sukkah.  This event is a pot-luck style dinner, and I wanted a dish that would be delicious, yet easy to prepare.  I work full time, and it's hard to do things last-minute.  I stumbled across this gem when I realized that I would never have time to make a pasta puttanesca for this event.  You get the same delicious flavors--only in a salad.  Enjoy!

Just as an aside....to turn this into a lovely panzanella salad, simply cube some country bread, toast lightly and add to the salad! Food for thought, if you will...

Yield: 4  GENEROUS servings at a POINTS® Value of 1 per serving.  You can easily halve the serving size and still get a wonderful portion of this tasty side dish.

Ingredients:

    * 4 vine ripe tomatoes, seeded and chopped

    * 1/2 red onion, chopped

    * 3 tablespoons capers

    * 1/2 cup kalamata olives, pitted and coarsely chopped

    * 6 anchovies (1 tin of flat filets), chopped

    * 1 garlic clove, chopped

    * 1/3 cup flat-leaf parsley, a couple of handfuls, coarsely chopped

    * Extra-virgin olive oil, for drizzling

    * 12 to 15 fresh basil leaves: pile leaves, roll into a log and shred or tear

    * Salt and black pepper

Instructions:

Combine tomatoes, onions, capers, olives, anchovies, garlic and parsley in a medium bowl. Dress with a drizzle of extra-virgin olive oil, just enough to lightly coat the salad, 1 to 2 tablespoons. Sprinkle in basil, salt and pepper, toss again and adjust seasonings, to your taste.

Pasta with Broccoli Rabe and Bolognese Sauce

Sauteed ground beef is flavored with fennel, garlic, pepper and fire-roasted tomatoes. Tossed with broccoli rabe and pasta, it makes a terrific, hearty main meal.  This recipe works great with lean ground turkey instead of beef.  Also, if you aren’t a big broccoli rabe fan (my hubby isn’t…), feel free to substitute regular broccoli or broccolini instead!

POINTS® Value:    7 per 1 ½ cup serving

Servings:  6

Preparation Time:  20 min

Cooking Time:  20 min

Level of Difficulty:  Easy

Ingredients:

 1/8 tsp table salt, for cooking pasta  

2 tsp olive oil  

1 cup(s) onion(s), chopped  

1 Tbsp minced garlic  

3/4 pound(s) uncooked lean ground beef (with 7% fat)  

2 1/2 tsp fennel seed  

28 oz canned crushed tomatoes, fire-roasted recommended  

1/4 tsp table salt  

1/2 tsp crushed red pepper flakes  

1/2 tsp dried oregano  

12 oz uncooked whole-wheat pasta, penne rigate suggested  

1 pound(s) broccoli rabe, ends trimmed, cut crosswise into 1 1/2-inch pieces   

Instructions:

Bring a large pot of lightly salted water to a boil.

Meanwhile, to make sauce, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is translucent, about 6 minutes. Add beef and fennel seeds to skillet; cook until browned, breaking up meat with a wooden spoon, about 3 to 4 minutes.

Stir in tomatoes, salt, red pepper flakes and oregano; bring to a boil. Reduce heat to medium-low and simmer until slightly thickened, about 10 minutes.

While sauce simmers, add pasta to boiling water and cook according to package instructions, adding broccoli rabe to pasta water 5 minutes before pasta will be done; cook until pasta and broccoli rabe are tender.

Drain pasta and broccoli rabe; return to pot. Add sauce; toss to mix and coat. Yields about 1 1/2 cups per serving.

Crispy Onion Rings

These super-crispy, baked onion rings are a dead ringer (pun intended) for the deep-fried variety. A touch of cayenne adds nice heat.

POINTS® Value: 3 per serving (8 onion rings per servings)

Servings:  4

Preparation Time:  10 min

Cooking Time:  12 min

Level of Difficulty:  Easy

Ingredients:

3 spray(s) cooking spray  

1 cup(s) cornflake crumbs  

1 large egg white(s)  

1/3 cup(s) 1% low-fat milk  

1/4 cup(s) all-purpose flour  

3/4 tsp onion powder  

1/2 tsp table salt, or to taste  

1/8 tsp cayenne pepper, or to taste  

1 large onion(s), yellow, sliced into 1/4-inch-thick rounds, separated into rings   

Instructions:

Preheat oven to 450°F. Coat a large, rimmed baking sheet with cooking spray.

Spread cornflake crumbs on a large plate. In a shallow bowl or pie plate, whisk together egg white, milk, flour, onion powder, salt and cayenne pepper until blended.

In batches, dip onion rings in egg mixture (letting excess drip off) and then dredge in cornflake crumbs, turning to coat both sides; place in a single layer on prepared pan.

Coat onion rings with cooking spray and bake, turning once, until onion rings are golden brown, about 12 minutes; sprinkle with additional salt and pepper before serving, if desired. Yields about 8 onion rings per serving.

Notes:

If you don't have a baking pan large enough to hold the onion rings in a single layer, simply use 2 pans and switch their positions in the oven after you turn the onions rings.