Move for Good...it's good for you. I promise!

Happy Friday everyone!  I hope your week was a good one.  Mine was very busy.  I was wondering where this week went, but then it occurred to me that it was month-end again, so there you go! 

Close aside, it was sort of a quiet week for me, but I did get some good news.  Back in 2006, I learned that I had some benign lesions on my liver that were being caused by hormones.  Each year, I have to go for a CT scan to monitor these little boogers to make sure that they aren’t growing in size.  What we found out is that these lesions were fed by hormones. In an effort to get them to shrink…my first thought was ‘take away the food source’…so immediately threw my birth control pills into the trash (read: Hello Adam!).  For the first couple of years, they didn’t get any bigger, but they weren’t really shrinking much either.  THEN…in August of 2008 I started my weight loss journey and when I went for another scan in 2009, we found that lesions started to shrink and they started to disappear!  I had 8 of them to start out with, and by last year, they were gone with the exception of 2, which were MUCH smaller than they were the year before.  This year was no different.  I had to drink that yucky barium smoothie crap once again and get injected with iodine…and then wait to hear from the GI guy.  This time, the results were absolutely fabulous.  The two lesions that were left are so small that they really were unable to compare them to the prior year AND any evidence of the fatty liver that I had back in 2006 is completely gone.  BEST POSSIBLE news this week.

This is EXACTLY why you simply CANNOT judge your weight loss success by scale figures alone.  Success can be measured in many ways.  Below are a few non-scale successes that you many have already experienced!

• Being active where you weren’t before
• Getting stronger and gaining endurance
• Wearing smaller clothes
• Before/after photographic comparisons
• Establishing better eating habits
• Being able to come off of some medications due to the weight loss (examples include insulin or blood pressure medications)
• Making your family healthier by setting an example for them
• Medical issues being resolved (for me this means lower blood pressure, lower cholesterol, lower resting heart rate)
• Finally, the most important one for me has been to follow through with this journey and not give up. I was one of those people who used to attend meetings for about two weeks and quit after the first gain or weight loss stall! No more.  Done with that!!!!

We are now finishing up the second week of school, and it is hitting me again just how far I have come with my own extra-curricular activities.  This year, I stepped up and took on the role of treasurer of my daughter’s elementary school PTA.  After thinking that I was crazy for dong that, I found out that I actually have a knack for this stuff.  I guess that being an accountant has its perks.  LOL… I am finishing up my second term as Treasurer of our synagogue’s Sisterhood and I continue to volunteer my time in the synagogue’s gift shop.  As I get older, it makes me feel good to volunteer my time.  I have found that the busier I am, the less prone to mindless snacking I am.

Today’s torture session was probably the most intense that I have suffered er…um…endured…with Coach Dwayne.  Before any of the official beating began, I started with a quick-paced 20 minute elliptical workout.  Now for the torture:

I did two sets of the following:

Burpees – 10 reps

Bicep Curl, Shoulder Press, Overhead Extension with 5kg medicine ball – 10 reps

Single Leg Deadlift with 4kg medicine ball – 10 reps

T- Raises – 20 reps total

Bent Over Row Press Outs – 10 reps

Bridges – 20 reps

Tricep Press ups – 10 reps (you lay on your side and use your triceps to lift your body.  UGH…)

Lastly, I did three sets of these:

Abs

Body Bar Over the knee – 12 reps

Oblique Twist w/ Body Bar – 12 reps

Leg Push Downs – 10 reps (now with these, if my feet hit the floor, they didn’t count. This time? Feet did not hit the floor once!!!)

My goal tomorrow is to walk with my walking peeps….but if I fall down in the middle of the whole thing, I ask for leniency!!!

The topic for this week’s meeting is to Move for Good (which goes along with the annual ‘Lose for Good’ campaign).  Below are some statistics that I copied from the meeting room board this week:

EXERCISE STATISTICS:

• The Good Health Guidelines recommend 30 minutes of exercise per day.  60% of Americans don’t get the RDA; 25% do nothing at all

• 16% of us over 15 years of age exercise on any given day.  Five TIMES that number; however, will watch television on any given day.

• The Pacific US is 50% more likely to exercise than the rest of the country

• Walking is the most popular exercise overall.

• Most common duration of exercise is from 30 – 59 minutes.

• True or False: muscle weights more than fat.  The answer is FALSE.  A pound is a pound. Muscle tissue is more dense than fat tissue, so fatty tissue takes up more space on your body.

This is what Weight Watchers has to say on the topic:

Recharge your routine

If the initial challenge and reward of getting moving have gone and you’re dragging your feet when it’s time to lace up your sneakers, you might need to add life to your workout.  First, remind yourself of the benefits you’ve gained from regular exercise: You may be stronger, leaner, even happier!  Then try these ideas:

• Find a workout partner: A friend can add fun, encouragement, and good advice (not to mention accountability!)
• Listen to an MP3 player or watch television while exercising if you can.
• Keep your eyes on the prize: Focus on how good you feel and how you are helping yourself, body and mind.

My personal belief is to find something you LOVE to do, because it makes the working out part that much easier.  I may complain, but the cardio and strength training that I do each week with Coach Dwayne is amazing.  I do love it, and I love what it has done for my mental attitude and my body. 

I hope you all have a wonderful Labor Day weekend and come back refreshed afterward! 

I meant to use this quote last week, but I completely forgot.  This quote was provided to me by a coworker of mine who also works out in the fitness center downstairs.  Love this! Thanks Keith!!!

“To finish first doesn’t make you a winner;

to accomplish the task at hand, that makes you a winner”

~ Mr. Wonderful (Keith Heinemann)

 

PRODUCT DU JOUR – Kellogg’s All Bran Bran Buds

           

This is another product that I have come to love.  These are crunchy, ever-so-slightly sweet, and a great filler for an afternoon snack.  1/3 cup of these have only 1 Weight Watcher Point®; containing only 70 calories, 1 gram of fat and 13 grams of fiber.  This provides 51% of your daily fiber intake.   I have become a big fan of a light yogurt parfait for an afternoon snack. This means any zero or one point cup of yogurt, maybe a half cup of berries, and between ¼ and 1/3 cup of either Fiber One or Bran Buds.  They mix well into the yogurt and add less calories and fat than granola would.  I like these because of the crunch.  Never once did I ever think that I would be so fanatical about fiber-rich products, but they have worked their way in to my diet AND into my heart.  Try it! You may like it!

RECIPES

Thin French Apple Tart - Adapted from Cooking Light

Each year the CKA Sisterhood puts on a dessert buffet featuring apples and honey.  These items are symbolic of a sweet start to the Jewish New Year.  Last year I did a Honeyed Apple Tort, but this year I stumbled onto this great EASY recipe.  The recipe was adapted from one that I found in Cooking Light.

 This dramatic 12-inch tart will elicit a wow from your guests.  They will never know (until they read this, of course...) that it uses only six ingredients and bakes in only a half an hour!

Yield: 8 servings at a POINTS® Value of 5 per serving.  If you can slice each wedge in half, you can halve the points too!  Still—not bad for a great dessert.

Ingredients:

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)

1/4 cup sugar

1/2 teaspoon ground cinnamon

2 pounds Golden Delicious apples, peeled, cored, and thinly sliced (I used Braeburn and it came out GREAT)

2 1/2 tablespoons honey

1/2 teaspoon vanilla extract

Instructions:

Preheat oven to 425°.

Place dough on a lightly floured surface; roll into a 12-inch circle. Place on a 12-inch pizza pan. Combine sugar and cinnamon. Sprinkle 1 tablespoon sugar mixture over dough. Arrange apple slices spokelike on top of dough, working from outside edge of dough to the center. Sprinkle apple slices with remaining sugar mixture. Bake at 425° for 30 minutes.

Combine honey and vanilla in a microwave-safe bowl. Microwave at high 40 seconds. Brush honey mixture over warm tart. Serve warm.

Nutrition Information:

CALORIES 220 (30% from fat); FAT 7.3g (sat 2.9g,mono 3.2g,poly 0.9g); IRON 0.2mg; CHOLESTEROL 5mg; CALCIUM 6mg; CARBOHYDRATE 39g; SODIUM 100mg; PROTEIN 0.6g; FIBER 1.9g; Weight Watchers Points per serving: 5

...Back to School...and Back to the Task at Hand!!!

Happy hump day!

I read somewhere that the best way to that the best way to set a goal in motion is to write it down. Here goes. From this point forward, I am officially in the home stretch of losing my last 30 pounds. I need support, and encouragement (yes...even THIS grand motivator is human...). Can I count on you guys???  I hope so.  2010 has been the toughest part of my weight loss journey, to date.  I haven’t really lost much, and what I did lose is basically offsetting the end of the year jump I experienced at the end of 2009.  Am I discouraged? Maybe a little.  Am I giving up? No way.  This is a JOURNEY…so this is a slight detour on the way to the ultimate destination.  No worries.  I am in it for the long haul.

One good side effect of all of this has been the shrinkage of the size of my body J  I was able to rid my closet of my size 16 Lee jeans, and replace them with the size 14s!  I didn’t like the way the 14s fit me earlier this year, but I must be doing SOMETHING right, because they looked great when I tried them again this weekend!!!  If any of my readers who are local are in need of some very gently uses size 16 jeans, please reply to me, and they’re yours!!!!  I have three pair and I loved them.  They are just a bit big on me now.

This weekend was also sales tax vacation weekend here in Texas and maybe for some of you in other states too.  I take advantage of this every year because my children tend to outgrow most of their clothing over the summer.  I sort of compare this to growing a vegetable garden and my children are those mutant zucchinis!!! LOL….they start out small and in a couple of weeks they are overtaking everything.  Morgan grew two sizes since school ended, and Adam…well…Adam is Adam.  He is just a tall boy!!!!  I did the majority of their shopping at Target and Once Upon a Child.  I spent maybe a total of $250 on the both of them, and came away with over 35 pieces of clothing, and a pair of sneakers.  Not bad, in my book!!!  The ultimate coup was the fact that Morgan actually has two dresses that she actually likes!!! This is from the tomboy that would never go near dresses.  Maybe 5^th grade will be a turning point for her? Who knows…I just know better than to look a gift horse (or DRESS) in the mouth!!!  We are set; at least for another few months anyway….or until one of them hits another growth spurt.

Morgan is in the 5^th grade now, and they moved Adam up into the preschool classroom.  My babies are growing up.  I still think that I was born without the mom gene.  Yesterday, I saw all these moms post pictures of their kids on the first day of school out on Facebook.  Me? I was just so happy to get Morgan out of the house, that the thought of grabbing the camera never even entered my mind.  Is that wrong?  I did, however, bake a cake (from a mix) that said we were proud of her.  I did manage to snap a photo of her after she got home though.  See proof below:

 

Today’s torture session was quite the sweat inducer. I began with 30 minutes on the elliptical on a weight loss setting.  Dwayne then followed up with three sets of walking lunges w/ a 18 lb body-bar press after each one alternated with 30 seconds of ab pulses on the smaller stability ball.  The next set of three was using the 18 lb. body bar (for the first two sets and on the third using the 24 lb body bar) and doing a dead lift alternating with an upright row; then a deadlift followed by a body bar bicep curl.  This exercise was alternated with sort of a leg press done on the larger stability ball holding 7 ½ pound weights.  The last set of exercises consisted of lying fact down on the stability ball and doing front raises using the 5 lb dumbbells alternated with bicycle crunches on the Bosu ball.  I needed a major shower after that workout.  I think all my workout clothes could be wrung out after that session.  I earned 8 activity POINTS® for that set of exercises.

This week’s meeting topic focused on not depriving yourself.  You can fit in your favorite foods with a little bit of planning.  When you make a place for your favorite foods along your weight loss journey, you are more likely to see success over the long term;  a can’t-have-it mind-set is too rigid for most people to live with, and it tends to backfire.  How can you fit in your favorites?

1. Use your weekly POINTS® Allowance – you get 35 extra POINTS® each week to use as you see fit.  You can use them on a birthday dinner, a slice of cherry pie at a barbecue, or to have popcorn with a movie.  To use these POINTS® wisely, plan ahead.  Just remember, that at the end of the week, any of those unused POINTS® will expire.

2. Earn Activity POINTS® - If you are eying a couple of homemade chocolate chip cookies, you can still have them if you rack up some Activity POINTS®.  Up your activity to work in those treats.

3. Reduce portion size – More food means more POINTS® values, especially when you are talking about, say, the meaty, cheesy lasagna at your local favorite Italian restaurant.  If you want to indulge, go ahead!  Just opt for a smaller portion size.  To make sure you leave the table feeling satisfied when eating a smaller portion of main dishes with higher POINTS ® Values, bulk up your meal with Filling Foods.  Start off with a broth-based soup or ask for vegetables as a side dish (a crisp salad, steamed broccoli or grilled zucchini with lemon)

4. Make smart substitutions – If you love tacos or quiche or pudding, a few switches can make them more plan-friendly.  Use leaner cuts of meat like lean ground turkey or lean ground sirloin in place of ground chuck; egg whites or egg substitute for whole eggs; evaporated fat-free milk for light cream…skip the oil when sautéing and use cooking spray and water or broth instead.  You can often halve the butter or shortening in a recipe OR replace the fat with equal parts of unsweetened applesauce or fruit puree.

This week’s closing quote, I’m pretty sure, I have used before.  I felt that it was appropriate, so I am using it again!!!

“"Our greatest glory is not in never failing, but in rising up every time we fail."

~ Ralph Waldo Emerson

PRODUCT DU JOUR – Not a new segment of the newsletter; I just found this amazing product that I had to tell you guys about!!!!!!

           

Okay…I have been a fan of Hungry Girl for quite sometime, and have a huge girl-crush on her!!! Her recipes are fabulous (and very easy for those of you who may not be as culinarily inclined as others of us!)  The find? TOFU SHIRATAKI NOODLES!!! They sound scary, but in fact they are a fabulous substitute for traditional pasta.  Made of tofu and yam flour, they are dairy-free, gluten-free, cholesterol and sugar free, and lastly? virtually CALORIE FREE!!! The entire 8-oz bag has a POINTS® Value of ZERO.  That’s right. Zero. Nil. Zilch. Nada.  The possibilities for using this product are virtually endless.  You can add an entire bag to your favorite soup to make it into a noodle bowl, you can make lowfat tomato sauce and have a pasta dinner for literally 1 POINT®

Their website is:  http://www.house-foods.com/Tofu/tofu_shirataki.aspx .  I have found these noodles in Central Market, and recently in my Kroger up in Denton.  For my readers in Florida, I am told that Publix carries them.  In Texas, you can find them at Sprouts, Kroger, Central Market, and supposedly Market Street.  Not sure if they are being sold in NC at this time, but there is a store locator on the website. It is definitely worth checking out.  I have a cache of this stuff in my refrigerator, and they DO come in handy!!!! 

You can use them in almost any dish calling for noodles.  Italian-style dishes come out fine, but they would lend themselves to Asian dishes as well.

Per the photos below, there are three different varieties, although the ones I have found recently are the middle ones.  These are the Fettuccine noodles.   This week’s newsletter will feature a couple of recipes using these noodles.

  

This wonderful find comes courtesy of Hungry Girl.  If you want to check out the website, here it is:  http://www.hungry-girl.com  She has a newsletter and some FANTASTIC tips.  She’s been at the weight loss game as long as we all have, and she makes dishes that we ALL can make (without needing a culinary degree!!!) 

RECIPES

Fettuccine Hungry Girlfredo

This recipe is using those Tofu Shirataki noodles that I talked about above.  I found this one on the Hungry Girl website and loved it!  It’s now on my rotation! 

Yield: 1 serving (entire recipe) = 1 POINT®

Ingredients:

1 Package Tofu Shirataki Fettuccine Shaped Tofu Noodles

1/2 Wedge The Laughing Cow Light Cheese

1 teaspoon Fat Free Sour Cream

2 teaspoons Kraft Reduced Fat Parmesan Cheese

Salt & Pepper (if desired)

Instructions:

Rinse fettuccine noodles VERY well.  Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream.  Mix thoroughly.  Microwave to help melt cheese further, and mix some more.  Add salt and pepper to taste.  Enjoy.  Serves 1.

This Fettucine Hungry Girlfredo has just 80 calories per serving, and is only 1 point on Weight Watchers (if you're counting).  This is the guilt-free recipe of the century! 

Nutrition Information:

(81 Calories, 3g Fat, 242mg Sodium, 9g Carbs, 4g Fiber, <1g Sugars, 4g Protein = 1 Point!!!)

Totally PUMPin’ Fettuccine

Here is another one that is worth trying!  It’s cheesy…it’s creamy…it’s Totally PUMPin’ Fettuccine!

Yield: 1 serving (entire recipe!)

Ingredients:

1 package House Foods Tofu Shirataki, Fettuccine Shaped Noodle Substitute

1/2 wedge The Laughing Cow Cheese, Light Original Swiss

1/4 cup light plain soymilk

1/4 cup canned pure pumpkin

1/4 cup fat-free chicken broth

1/4 cup finely chopped onions

1 tsp. reduced-fat parmesan-style topping

1/2 tsp. chopped garlic

1/2 tsp. garlic powder

1/8 tsp. salt

dash pepper

Optional: additional salt and pepper, to taste

Instructions:

Rinse and drain Shirataki noodles well. Pat dry. Place noodles in a microwave-safe bowl, and microwave for 1 minute. Drain excess liquid from noodles, and pat them until thoroughly dry. Cut noodles up a bit using a knife or kitchen shears, and then set aside.

In a separate dish, combine soymilk, pumpkin, garlic powder, salt, and pepper. Mix well and set aside.

Bring a small saucepan to high heat. Add chicken broth, onions, chopped garlic, and the cheese wedge half. Stirring occasionally to break up the cheese, cook until broth has mostly evaporated (2 - 4 minutes). Reduce heat to medium, and continue to cook for just a minute or so, until onions and garlic begin to brown.

Next, add the pumpkin mixture. Stir until sauce is thoroughly blended and hot. Then add the sauce to your noodles, and stir well. If you like, season to taste with more salt and pepper. Then top with the parm-style topping!

Nutrition Information: PER SERVING (entire recipe): 129 calories, 3g fat, 639mg sodium, 19g carbs, 6.5g fiber, 6g sugars, 7g protein -- POINTS® value 2

Notes:

There is an alternative if you don’t like the Shirataki Noodles:  You can make the Totally PUMPin' Fettuccine with 1 cup cooked whole wheat pasta instead! Here are the stats for that version:

PER SERVING (entire recipe): 265 calories, 3g fat, 614mg sodium, 51g carbs, 6.5g fiber, 7g sugars, 12g protein -- POINTS® value 5

Sugo Parma Rosa – The Light Way!

This recipe came about on a whim.  I have a stash of these Tofu Shirataki noodles in the house, and wanted to use up some leftover marinara sauce that I had from the weekend.  I improvised, and this recipe was the result.  It came out fantastic, and it won’t blow your POINTS® budget in the least!

Yield:  2 servings at a POINTS® Value of 3.5 per serving

Ingredients:

2 packages of Tofu Shirataki Fettuccine Shaped Tofu Noodles

1 cup marinara sauce (I had some that I made previously, but I prefer Barilla when I don’t have any homemade sauce on hand!)

2 wedges The Laughing Cow Light Swiss (or any flavor that you enjoy!!!)

¼ cup shredded parmesan cheese

Instructions:

Rinse fettuccine noodles VERY well.  Microwave them for one minute, then drain them and pat dry; set aside.  In a small saucepan over medium heat, combine sauce and cheese wedges.  Stir until cheese melts and sauce is heated through.  It will turn a slight pinkish color.  In a large serving bowl, combine noodles and sauce mixture.  Toss in parmesan cheese.  Combine well, and divide between two pasta bowls.  Enjoy!

Oven-Fried Paprika Chicken Cutlets

Here’s a tangy Spanish spin on classic breaded chicken!  Enjoy.

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

Prep time: 14 minutes

Cook time: 10 minutes

Level of Difficulty: Easy!

Ingredients:

 2 spray(s) cooking spray  

1/2 cup(s) plain fat-free yogurt  

1 Tbsp paprika, sweet-variety, divided  

15 item(s) saltine crackers, crushed into crumbs  

1 tsp table salt  

1/4 tsp black pepper, freshly ground  

16 oz uncooked boneless, skinless chicken breast, four 4 oz thin pieces  

1 Tbsp parsley, fresh, chopped

1/2 medium lemon(s), cut into 4 wedges   

Instructions:

Preheat broiler and coat a baking sheet with cooking spray.

Place yogurt and 1 teaspoon of paprika in a small shallow bowl; mix to combine. Combine cracker crumbs, salt, pepper and remaining 2 teaspoons of paprika on a large shallow pie plate; stir to combine. Place each chicken cutlet in yogurt mixture and turn to coat. Next, place chicken in crumb mixture, turning to coat both sides and pressing lightly to make crumbs stick.

Place coated chicken on prepared baking sheet and lightly spray with cooking spray. Broil 3 to 4 inches from heat source until golden brown and cooked through, flipping once, about 4 to 5 minutes per side. To serve, sprinkle with parsley and garnish with lemon wedges. Yields 1 piece of chicken per serving.

Keep Satisfied!

Hey there and Happy Friday to you all!

This has been a pretty good week for me.  I have my family back, My dad celebrated his 70^th birthday with us while they were in town, and we had another opportunity to dine at one of my favorite Denton area restaurants, Hannah’s Off the Square!  Can’t get much better than that, in my book.  It was a bit sad to put them back on a plane on Wednesday.  We always have a good time when they come to visit.  Maybe that is in part due to the fact that they are the ones dealing with the kids? Hmmmm….

If you have been following my blog, which most of you have, you know that I have been walking with a group of fantastic ladies since June of 2008.  In that time, I have been using my trusty Omron Go Smart pedometer…upon which I have logged over 1,475,000 steps.  Well…I am sad to report that after a little over two years, my poor little pedometer had a slight coronary.  I had to replace it, and am awaiting the new one.  I think I just wore it into the ground! How funny is that?  Must have gone one too many steps.  This past Saturday, we changed our walk time to 8:00 AM so that we were able to beat a little bit of the heat and get done earlier.  We started off as we usually did; only something in me wasn’t happy with my normal pace.  A little voice inside told me to push myself, so I started to run a bit.  I actually finished our walk several minutes ahead of the rest of the gang.  I wasn’t out to race, I think I just needed more; however, I think I will be telling that voice to shut up until it gets a little cooler around here.  I ended up doing our little walk in 45:09, and that was for 2.83 miles.  According to iMapMyWalk, the route came in a tad under the 5k that we thought we were doing.  Still, not bad!!!

I attended a meeting this afternoon, since we had a very busy week, between camp being over, and having my parents in town.  I crashed my favorite Friday noon meeting with Beth, and now I know why it’s easy to stay motivated.  The meetings that I attend have the most awesome leaders and members.  As many of you know, I am not an introverted person. I basically say what’s on my mind, or contribute my thoughts or opinions whenever given that opportunity.  Well, at today’s meeting I was helping to share my thoughts on filling foods and what to do to make them more interesting.  I was stopped by two ladies on my way out of the meeting who thanked me for my input and then told me that I should be a leader when I reach my goal!  They are now friends of mine on Facebook, and are probably raiding my recipe stash as I write this issue of my blog!!!  I love that I can help others stay on the path or provide inspiration.  It’s very satisfying to me, and I really enjoy doing this each week.  This just cements the fact that I need to do the WW Leader thing once my goal weight is reached. I think I have so much to share with others on a person-to-person basis…much like my blog does in written form.  Thirty pounds and that will do it!!!  Onwards and downwards! 

Our “Meet the Teacher” night was last night.  It just dawned on me that this is the last year of elementary school for my oldest.  Morgan is in the 5^th grade.  Adam is going into preschool (this year he was considered “early preschool”).  He would MUCH RATHER be starting Kindergarten though.  He fits right in! He is even as tall as some of them.  Both kids grew like weeds over the summer.  Morgan comes up to my chest and Adam comes up to my belly button.  Crazy how fast they grow.  Now, if the 10 year old would only get her head on straight, I’ll be set!  The awesome thing about Morgan’s teacher this year is that she has the same one as she did back in 2^nd grade.  Her teacher took a couple of years off, and came back as a 5^th grade teacher.  She really knows my child, and won’t let her get away with much. SO GLAD for that.  Crossing my fingers.

Today’s meeting focused on the power of filling foods.

Here’s a great visual example. One brownie has the same POINTS® Value as 5 apples.  For your POINTS® buck, which would give YOU the better value???

   is equal to:

This is the beauty of the filling foods.  These foods (as we keep stressing…) are higher in water, air, fiber and will stay with you longer than that brownie will…even though the brownie will be just divine for that split second you are devouring it!  This simple graphic, I believe, says it all.  After all, how many of us in one sitting was able to eat five apples?  J  This week, try to make Filling Foods the star of each meal and snack you eat.  Take note of how you feel by doing that.  I bet you will find that there will be many more satisfied tummies!  In fact, the three recipes included in the body of this issuance are comprised mainly of filling foods.  The possibilities are really endless!

Please have a great weekend, and a good week next week.  A great closing quote is below!

 “Knowing is not enough;

we must apply!”

- Johann Wolfgang VonGoethe, German writer

 

RECIPES

Chicken and Cheese Rollup

This recipe was up on the meeting room board today.  It’s a great jumping off point for several variations!  Add a slice of low fat ham for a quick and easy chicken cordon-bleu (add .5 for the 1 oz slice of ham) or roll in a low POINT® crumb coating and have a nice Saltimbocca type entrée!  Choices are really limitless here.  Just be sure to adjust the POINTS® where needed.

POINTS® Value: 4

Servings:  1

Preparation Time:  35  min

Level of Difficulty:  Easy

Ingredients:

5 oz chicken breast

1 wedge Laughing Cow Light Swiss (or any of their delicious flavors!!!)

Salt & pepper to taste

Instructions:

Pound chicken until it’s uniformly about ¼ inch thick, spread the cheese wedge over the whole thing, roll the chicken up tightly and secure it with toothpicks.  Season with salt and pepper. Place in baking dish sprayed with non-stick cooking spray, cover with foil and bake at 350 degrees for 20 minutes.  Uncover and cook for another 15 minutes or until done.

Eggs Florentine

Here’s a healthy spin on a breakfast favorite. This one features spinach and onions but broccoli, peppers and mushrooms are all delicious.

POINTS® Value: 2

Servings:  2

Cooking Time: 15 min

Level of Difficulty:  Easy

Ingredients:

4 large egg white(s)  

1 tsp water  

1/8 tsp table salt  

1/8 tsp black pepper  

1 spray(s) cooking spray  

1 tsp red onion(s), finely minced  

1 cup(s) spinach, baby leaves, packed  

2 slice(s) Weight Watchers Singles  

1 item(s) Light Wheat English Muffin, split and toasted (such as Thomas’ Better Start or Weight Watchers)

Instructions:

In a small bowl, combine egg whites, water, salt and pepper but do not whisk or beat; set aside.

Lightly coat a medium nonstick sauté pan with cooking spray; warm over medium-high heat. Sauté onion until soft, about 1 to 2 minutes. Stir in spinach; cook, stirring occasionally, until spinach wilts, about 1 to 2 minutes. Add egg white mixture; scramble until cooked through, about 4 to 5 minutes.

Move eggs together in middle of pan and turn off heat; top eggs with cheese and let sit until cheese starts to melt. Divide egg mixture among English muffin halves. Yields half a topped English muffin per serving.

Tomato-Basil Salad

This simple, delicious salad makes the most of summer’s best ingredients. Take a trip to the farmer’s market and buy the most colorful tomatoes possible.  You can also turn this salad into a main meal:  add some sliced fresh mozzarella and serve over a bed of arugula (will affect your POINTS® values)

POINTS® Value: 1

Servings:  4

Prep Time: 10 min

Level of Difficulty:  Easy

Ingredients:

2 large tomatoes, 1 red and 1 yellow, heirloom or beefsteak, thinly sliced

¼ cup very thinly sliced sweet onion

4 tsp extra-virgin olive oil

½ tsp kosher salt, or to taste

1/8 tsp freshly ground black pepper

½ tsp fresh oregano, chopped, or ¼ tsp dried oregano

20 leaves fresh basil, or less to taste

Instructions:

To make each salad, arrange ¼ of tomato slices on each salad plate and top with ¼ of the onions.  Drizzle with 1 teaspoon of oil and season to taste with salt and pepper; crumble a pinch of oregano over top.

Let stand at room temperature at least 10 minutes for flavors to develop.  Just before serving, arrange about 5 basil leaves on and under the tomatoes.  Yields 1 salad per serving.

Bending with the Winds of Change...and...Happy Anniversary to me!!!

Happy Hump Day---AND Happy Anniversary to me!

Today is the two year anniversary (to the DAY) of me getting fed up for the last time and going back to Weight Watchers.  I wanted to make a concerted effort to issue the newsletter TODAY.  This date is a turning point in my life, and in my mind was the ‘do-over’ that I so desperately needed.  On that day, I made the conscious decision to become healthy and put myself back on the list.  I also started working out on a regular basis by joining the gym here in the office.  I held true to my promise to myself and have not missed a single meeting in two years.  If I don’t attend my regular Monday noon meeting, I find another.  Along the way, I met some very inspiring members and leaders, and added them to my distribution.  For those of you who haven’t been following me since the beginning, I want to share my “last straw” story with you.  I am sure that you all have had your own moments! This is mine.

The Last Straw

Weight has been an ongoing battle for as long as I can remember.  While I was able to maintain during my school years, the struggle really began when I entered the work force.  I was heavy throughout my 30’s and for the first year of my 40’s.  I managed to lose around 40 pounds in the mid-90’s, but eventually gained it back plus an additional 50 pounds.  I didn’t have much self confidence and lacked the energy or desire to do any physical activity. 

Last summer I was looking at some pictures taken of myself while on vacation, and I was shocked at what I saw in those photos.  I didn’t recognize myself.  At that point, I hit my limit.  I decided that I needed to do something, and I went back to Weight Watchers, but this time with a new attitude and determination that I hadn’t experienced before. 

I went back to Weight Watchers because I knew that this was a plan that worked.  I told myself that this was the LAST time I was joining, and that I would make Lifetime.  I didn’t set any unrealistic goals for myself.  I took baby steps.  My first goal was to attend the meetings; my next was to keep a food journal; then to reach my 5% goal; and finally, most importantly, to start strength training, exercising, and just being more active.  I achieved these goals by telling myself that I am worth it, and by enlisting the help and support of my family, friends, and trainers at the gym.

To date, I have lost over 50 pounds and 44 inches.  My cholesterol dropped 56 points, my triglycerides decreased 90+ points, and my sugar and blood pressure are normal for the first time in 5 years.  I feel and look better than I did in my 30’s.  I have so much more energy and am now able to keep up with my toddler and my 9-year old!

I have become an inspiration to my co-workers and friends because of my determination.  I issue a weekly newsletter documenting my progress to hopefully motivate others to make healthy changes to their lifestyles!  I keep my eye on the prize and maintain a positive attitude toward my weight loss journey and, at the prompting of my own leader; I am considering becoming a Weight Watchers leader after reaching my final goal!

As a post script to this story, I have gone from clothing size 22 into a VERY loose-fitting 14.  That’s 8 sizes.  I can shop in normal stores, and purchase clothing right off the racks.  I no longer wear elastic-waisted pants, and I have donated all clothing that I “undergrew”.   I only have one pair of capris in the old size so that I can take one last “after” picture once I get the last 30 pounds off.  It’s gonna be one happy day when that finally happens!  There WILL be a party. Just sayin’!

As I type this week’s issuance, my parents and Morgan are on their way back to Dallas.  Steve got home yesterday, which was a nice thing for me.  I think things will be back to normal, or at least as close to normal as they CAN be!!!

I survived my week alone with the three year old, although I am very tired.  I took him with me on Saturday to get the oil changed in my car, and then we went to breakfast.  Saturday afternoon, I braved Chuck E Cheese with him.  He had fun on all the rides and he even played a few games.  I tried to survive there with no purse, but I think next time I will take a tote bag with me.  I figured out that you actually need 2 pairs of hands to properly survive an outing to this place.  Two hands are used to hold all the paraphernalia (tokens, tickets, souvenir cup…) and another two hands are needed to steer the kids around the place!  We had a nice couple of hours, and bonus? He even napped on the way home.

Sunday, I took Adam into Fort Worth to visit my 94-year-old grandma.  This made her entire month.  My cousin also came in with his boys, so she had a houseful.  It was all good though. Here she is, with Adam hamming it up next to her!  She doesn’t look bad for 94, RIGHT? I should be so lucky!!!  Needless to say, on the way home, he fell asleep the second we left her house, and woke up the second I got off I-35E at my exit.  All in all? About an hour nap.  This made the ride home much more bearable.

I was down for another consecutive week, although it was only .2.  Still…that’s a stick of butter. You know the routine! Losses are losses, no matter how big or how small.  Today’s beating…er…torture session…I mean WORKOUT with Dwayne was very grueling.  Before we even started the circuit, I did 20 minutes on the elliptical trainer.  After that, Coach Dwayne started me out with walking double lunges with a press after each one using the 10 lb dumbbells, followed by alternating toe touches on the Bosu.  The second set was double-deadlift single upright row with the 18 lb. body bar alternating with 15 Bosu crunches. The last set consisted of alternating single leg step-up front raise/side raise on the aerobic step using 5 lb weights alternating with bicep curls with the 10 lb dumbbells.  I am not sure how I will feel in the morning or if I will be able to stand up.  Even the shower didn’t really help much to cool me off.

Since Anniversaries are times of reflection, I wanted to put this photo into this newsletter.  This photo is a chronology of the progress I made so far while on the program.  Sometimes, non-scale victories can tell a greater story.  Pictures truly are worth a thousand words.  WHAT A DIFFERENCE TWO YEARS MAKES!!!!

Okay.  The meeting topic for this week was “Bending with the Winds of Change.”  The gist of this is to be flexible. Keep it real.  We want PROGRESS, not PERFECTION!

Acknowledge your Accomplishments:

Answer these questions:

I know I am making progress because ______________

In the past when I would slip up, I would _____________. Now when I slip up, I __________.

I can be more realistic if I __________.

My answers:

1. I know I am making progress because I have gotten healthier and am wearing smaller clothes.  I make smarter food choices and have made this a real lifestyle change!
2. In the past when I would slip up, I would quit.  Now when I slip up, I acknowledge that, and I move on. No more quitting!
3. I can be more realistic if I take big goals and break them down into more manageable ones.

How would you answer these??? Think about it and do some soul-searching! 

One quick public service announcement:  Coach Dwayne is trying to get me to put together a team for the White Rock marathon being held in December.  He told me that this can be done as a RELAY and he asked if I would be interested in forming a team. Do I have any takers?  Please email me if you want to get a team together!!!  Please make this a great week, and I’ll be back next week with another issue!!!

A closing (yet very fitting) quote:

“Blessed are the flexible

for they shall not be

 bent out of shape!”

- Unknown

RECIPES

Watermelon Salsa

This fresh, fruity salsa is delicious with grilled or broiled fish, chicken, pork, or beef.  Use balsamic vinegar instead of lime juice for a deeper flavor.  If you plan to make this recipe ahead of time, chop up and toss together the watermelon, vegetables and herbs, but wait to combine them with the sugar, olive oil and lime juice until just before serving.

POINTS® Value: 1

Servings:  12

Preparation Time:  25  min

Level of Difficulty:  Easy

Ingredients:

4 cup(s) watermelon, seedless, chopped into small pieces  

1 cup(s) cucumber(s), seedless, chopped into small pieces  

1/2 cup(s) scallion(s), chopped into small pieces (green and white parts)  

1/2 large yellow pepper(s), chopped into small pieces  

1 large jalapeno pepper(s), seeded, finely minced (do not touch seeds with bare hands)  

1 1/2 Tbsp cilantro, fresh, minced  

1 1/2 Tbsp mint leaves, fresh, minced  

1 tsp sugar  

1 Tbsp olive oil  

2 Tbsp fresh lime juice     

Instructions:

Toss all ingredients together in a large bowl. Serve at room temperature or chilled. Yields about 1/2 cup per serving.

Garlic-Herb Grilled Corn

Herb butter gives corn on the cob amazing flavor. If you buy corn without the husks, wrap the ears in foil before grilling.

POINTS® Value: 2

Servings:  6

Preparation Time:  8 min

Cooking Time: 20 min

Level of Difficulty:  Easy

Ingredients:

6 medium corn on the cob, in husk  

3 spray(s) cooking spray  

1 Tbsp butter  

1 Tbsp olive oil  

1 Tbsp thyme, fresh, chopped  

1 tsp minced garlic  

1/2 tsp table salt  

1/4 cup(s) parsley, fresh, chopped  

Instructions:

In a large pot filled with cold water, add unshucked ears of corn; soak for 10 minutes.

Preheat grill or a stove-top grill pan.

Remove corn from pot; pull back husks (be careful to leave husk attached to corn) and remove as much of silk as possible. Coat kernels with cooking spray; cover corn with husks again.

Grill corn, turning every few minutes, until husks are blackened and charred and corn is tender, about 15 to 20 minutes.

Meanwhile, melt butter in a small microwave-safe bowl or cup. Stir in oil, thyme, garlic and salt.

To serve, pull back husks to expose corn and use husks as handles. Place on serving platter and brush butter mixture over corn; sprinkle with parsley (and additional salt, if desired). Yields 1 ear per serving.