Managing Stress around the Holidays...

Hello all, and most importantly—HAPPY FRIDAY!!!

My week went fairly well.  I am definitely making progress here in Irving.  Picked up two more readers for the newsletter and found two wonderful people to attend my new meeting with on Wednesday noon!  I also went down to the new gym and signed up.  Even got in a workout on the elliptical (even though it’s not NEARLY as nice as the other facility…).  To keep up my motivation, I also signed up to take part in the “Maintain Campaign.”  This is a challenge to NOT gain weight over the holiday season.  The challenge runs from November 22^nd through January 7^th.  These typically motivate me, and I can definitely see myself doing well here.  You are SUPPOSED to have a partner to do this with, but since I don’t know many people here yet, I am going solo on this one.  Each team starts with 200 points, and the object is to get to zero by performing mini-challenges.  You actually work BACKWARD in this challenge, getting points deducted for each activity successfully completed.

I made some decisions about what I am going to do about my training at the old office.  I am going to work out with Coach Dwayne until the end of this month, and start full time in the gym here at Hidden Ridge.  At least I have that available to me here.  Dwayne will support me and help change up my workouts if I need it, and the coach here will answer questions, and provide feedback on my form if I need it was well.  I think everything will work out. It just takes time.

The high point to my day was having lunch with my husband.  For the first time since the year 2000, we are working close enough to eat together every once in awhile.  We went to Jersey Mike’s and shared a turkey sub.  That was just what I needed today.

Speaking of change, I think that the change of meeting venue for me couldn’t have come at a better time.  We were told that the Arapaho Village Center is closing so all my Richardson peeps will have to find another meeting. I know of several noon meetings in the Richardson area.  Prairie Creek Shopping Center (Independence and 15^th) has a few noon meetings, and the Northstar Marketplace (Garland Ave. and Beltline) also had noon meetings.  The important thing is that you shouldn’t quit.

I was also told that Weight Watchers is changing the program effective 11/28.  That alone is enough to keep me going.  Each change they make only makes following the program easier.  So looking forward to this!  Especially with the holidays fast approaching.  What a breath of fresh air!  For me, this may be just what the doctor ordered!!!

I am planning my weekend walk with my buddies, and to my knowledge, there will be no sick kids this weekend.  Last weekend, Adam woke up in the middle of the night with a double ear infection and the week before, we were greeted by a 10 year old with an upset tummy. WHY does this stuff have to happen in the middle of the night? Is there something written somewhere that mandates this??? Oh well…I guess that’s the occupational hazard of being a mommy or daddy!

This week’s meeting focused on managing stress around the holidays, to stay in control on Thanksgiving and beyond.

Below are some stressors that we identified in the meeting:

• Family/emotions
• Traveling
• Houseguests
• Cleaning/preparation
• Shopping
• Cooking

Some strategies to help beat stress:

• Set a goal with Winning Outcomes
• Prepare for unsupportive comments by using Mental Rehearsing
• Manage your feelings to learn new coping skills
• Reduce stress with exercise
• See change as a potential opportunity

This year, I am planning a virtually stress-free holiday in our house.  It’s just going to be the immediate family.  No out of state guests. Just us.  I have my turkey ordered (a nice brined free-range turkey from Central Market) and I have an idea of what sides to make.  I am looking forward to a nice quiet holiday.  Last year, we actually started a new holiday tradition – going for a walk while the turkey cooks.  We actually had the power go out, so we used that as an opportunity to get some activity in.

The Weight Watchers Weekly offered some strategies to deal with crowd management.  At Thanksgiving, it’s not only the food you have to think about.  Family and friends may offer unwanted advice, ask awkward questions, worry aloud—and that’s even without being on a weight loss program!  So, it’s best to be prepared for these well-meaning folks:

1. Loving Cooks:  If you don’t want to hurt someone’s feelings, ask for a helping to take home and enjoy later.

2. Food Pushers:  To forestall offers of seconds, eat slowly so you finish last, or leave food on your plate, or say you’re leaving room for dessert.

3. Nosy Nellies:  When someone asks, “Are you supposed to be eating that?” simply smile and say, “Yup! No food is off-limits.”

Again, please ENJOY your holiday!!!  Today’s closing quote comes from the meeting room wall:

“Life is change.

Growth is optional.

Choose wisely.”

-Karen Kaiser Clark, Motivational Speaker

RECIPES

Chocolate Caramel Popcorn Lollipop

Okay…so the stock footage isn’t perfect, but it does illustrate what the finished product is supposed to look like!

Yield: 6 servings at a POINTS® Value of 1 per serving (serving size is approx. 1 cup popped)

Hands-on Prep: 10 minutes

Cook Time: 12 – 15 minutes

Level of Difficulty: Easy

Ingredients:

1 bag 100 calorie 94% fat free butter flavor microwave popcorn (like Orville Redenbacher mini-bags), popped

5 Weight Watchers® Caramel Medallions

1 tsp fat free or low fat milk

5 marshmallows

Nonstick cooking spray

6 popsicle sticks

Instructions:

1.         Preheat oven to 450 degrees.

2.         Pop popcorn according to package directions.  Open bag carefully and pour into large bowl; discard unpopped kernels.

3.         Remove Caramel Medallions from packaging and place in a small microwavable bowl. Microwave for 15 to 20 seconds or until candies are softened; they will not appear melted so you will need to stir.  Medallions burn easily so do not overcook.

4.         Once melted, stir in milk and continue to mix until completely combined and smooth.  Pour over popcorn and mix will with hands.  (Note: don’t worry if mixture does not pour easily or is not evenly dispersed.)

5.         Spoon mixture into an 8-inch pan and pat down so it is even. Place marshmallows on top of the popcorn mixture.  Bake in oven for 5 minutes or until marshmallows are softened.

6.         Using a large spoon, put the popcorn-marshmallow mixture back into bowl and mix together well, making sure you do not burn your hands.  Let mixture cool slightly, about a minute, so you can still form into balls.

7.         Spray hands with nonstick cooking spray and form the mixture into 6 balls.  Spray the 8-inch pan with nonstick spray, place the balls back into the pan and bake for another 5 minutes.

8.         Remove from oven, place popsicle sticks in the balls, if using, and press popcorn around stick to stay in place.  Let balls cool and serve.

Sage and Orange-Scented Butternut Squash

Butternut squash is one of my favorite veggies.  Here is a great recipe that would be GREAT on any holiday table!  Fresh sage and orange zest are deliciously prepared with butternut squash.  Buy the squash precut to save time.

Yield: 6 servings at a POINTS® Value of 2 per serving (serving size is approx. ¾ heaping cup)

Prep Time: 15 minutes

Cook Time: 40 minutes

Ingredients:

2 spray(s) cooking spray  

9 cup(s) butternut squash, cut into large cubes*  

1 Tbsp olive oil  

2 tsp kosher salt  

3/4 tsp fresh sage, minced  

3/4 tsp orange zest, finely grated 

Instructions:

• Preheat oven to 425°F. Coat two large baking sheets with cooking spray or line with parchment paper.
• In a large bowl, thoroughly toss squash with oil and salt; spread onto prepared baking sheets, leaving room between squash cubes.
• Roast squash, stirring after 15 minutes, and rotating baking sheets to promote even browning, until squash is tender and well-browned, about 30 to 40 minutes.
• Transfer squash to a serving bowl; toss gently with sage and orange zest. Yields about 3/4 heaping cup per serving.

Notes:

*A medium sized, 2 pound squash will yield approximately 3 1/2 cups of diced squash cubes so you’ll need 5 pounds whole squash for this recipe.

 Peel a whole butternut squash with a sturdy vegetable peeler. Trim the ends and cut it in half lengthwise. Use an ice cream scoop or melon baller to easily scoop seeds and membrane from each half.

 Precut butternut squash is widely available in supermarkets and is a great shortcut for time-pressed cooks. Be sure to trim down the pieces to small, even-sized cubes or slices before roasting to allow for better browning. 

If you have one, a microplane grater makes quick work of finely grating citrus zest.

Pasta with Butternut Squash and Sage

The slightly tart buttermilk in this creamy pasta sauce goes beautifully with the sweet butternut squash. Fresh sage just seals the deal.

Yield: 4 servings at a POINTS® Value of 7 per serving (serving size is approx. 1 ½ cup pasta mixture + 1 teaspoon of remaining parmesan cheese)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

1 spray(s) cooking spray  

20 oz butternut squash, fresh, peeled, cut into 3/4-inch chunks*  

8 oz uncooked bow ties  

1/8 tsp table salt, for cooking pasta  

1 cup(s) buttermilk  

1/2 tsp table salt  

1/2 tsp black pepper, freshly ground, or to taste  

5 1/3 Tbsp grated Parmesan cheese, Parmigiano Reggiano recommended, divided (1/4 cup plus 4 tsp)  

3 Tbsp fresh sage, minced   

Instructions:

• Preheat oven to 375ºF. Coat a baking sheet with cooking spray.
• Place squash on prepared baking sheet and roast until tender and starting to caramelize, about 25 to 30 minutes.**
• Bring a large pot of salted water to a boil. After squash has been roasting for about 15 minutes, cook pasta according to package directions; drain and return to pot.
• Add squash, buttermilk, salt and pepper to pot; toss over low heat to warm through, about 1 minute. Remove from heat and add 1/4 cup of Parmesan cheese and sage; toss to mix and coat.
• Spoon about 1 1/2 cups of pasta into each of 4 serving bowls; top each with 1 teaspoon of remaining Parmesan cheese and serve immediately

Notes:

      *The test kitchen  used a 20 ounce bag of fresh, peeled squash to help streamline the recipe’s preparation but you can peel and cube a 1 1/2 pound squash yourself if you prefer.

      **You can microwave the squash instead of roasting it: Put squash in a shallow microwave-safe baking dish or container with 1/4 cup of water. Cover and microwave until tender, about 10 minutes; drain.

      If you don’t like sage, this recipe is also delicious with fresh basil or chives.

      This dish does not reheat well. It is  recommended that  you make it just before you’re ready to serve it.

Talking Turkey...

Hello all, from my new digs in Irving!

I had a really good week.  I had the blessing of having my mom and dad here for the week.  This is SUCH a blessing for me because they love dealing with the kids, and I am all for getting a break here and there.  I ended up creating a couple of really good meals during their visit, and I will share those with you a bit later on in the newsletter.  I shook whatever bug decided to bite me last week, and I am feeling MUCH MUCH better.  Don’t think it was the flu, but it was still yucky.  My dad ended up catching something similar while they were here, and he’s also feeling better.  I am still a bit tired though…but tired is definitely preferable to SORE!

Saturday, I did the Arbor Day Run, for the second time.  I had the pleasure of Adi’s company while doing this race.  Last year, the temperatures were in the 50’s, but this year was a completely different story.  I think when I left the house it was something like 38 degrees.  I had the whole thing planned, right down to my cute little green gloves.  I wore a running suit, so I was comfortable, but somewhere between the house and the race, I realized that I left the gloves at home.  BUMMER.  My hands were soooo cold.  The good thing was that about 1/3 of the way through the race, I really warmed up, so the cold hands weren’t that much of a problem!  I had fantastic company, as I said.  Adi---YOU ROCK.  We also met a mom and daughter doing the race as well.  That’s one of the things that I like about doing the 5K races—you always meet great people along the course.  Now the BEST part about this course? We could see where we were going without the aid of glowsticks, flashlights and reflective tape!  Still one of my favorite courses so far!

Well, as you know, offices moved to the Hidden Ridge location on Tuesday of this week.  Now I know why I can’t stand moving.  I really do travel light, but even so, I still managed to have 7 boxes of nothing to take with me to my new office.  How do we DO that??? In any case, I am pretty much settled in.  My badge works, and I can now park in the garage, and go about the building without having to buzz security each time I go in or out.  So nice!  I also calculated that I will be saving about 100 miles per week on the new car, and my toll bills will be cut in half (or eliminated completely if I avoid the toll roads).  Things will work out. They always do. 

This week, I was down another 1.2 pounds.  I am definitely on a downward trend again, and it feels great.  I found my new meeting location and didn’t get lost, and the group seems to be a good one.  Adi, my Richardson leader, recommended this meeting and said that I would be in good hands with Kelly, the leader here in Irving.  I guess things really DO tend to work out for the best.  I think this whole move is actually GIVING me motivation rather than sapping it!

This week, the meeting focused on—YOU GUESSED IT…Holiday eating and the strategies to help you remain on plan during those times of the year.

Your Thanksgiving Toolbox:

Staying in control and making healthy choices during holiday meals

Let’s Talk

• What are your must-have Thanksgiving Foods?
• What foods could you skip without feeling deprived?
• Which Filling Foods will you include?
• How much to you plan to eat? How often?
• How will you practice Mental Rehearsing to help you prepare?

This toolkit can help you organize and prepare for the day.  My answers were:

• Must haves for me are turkey, for sure.  Love it and look forward to it each year.  I also love the sweet potatoes
• I could skip rolls and dressing without feeling deprived
• Filling foods to incorporate…wow…there are so many.  Sweet potatoes, broccoli, and turkey are always incorporated into my holiday dining.  I make a broccoli casserole in the same vain as the traditional string bean casserole.  My version is made with the 98% fat free cream of mushroom soup and has about half the POINTS® than the traditional side.
• I plan to eat a normal breakfast that day, and treat the meal as I do any other.  I may also save my 35 extra POINTS® for any indulgences I may allow myself.  I also plan my meal in my e-Tools tracker before I sit down to dinner so that I have a ‘menu’ to follow, if you will.
• Mental Rehearsing, for me, is one of the most invaluable tools that we have in our arsenal.  You can put yourself into sticky situations and rehearse in your mind how you will act and what you will say in those. 

The Weight Watchers Weekly offered three strategies to help you during this time of the year.

Every family has its own holiday traditions but no matter how you celebrate, one thing’s for sure:  Meal routines go out the window.  When your regular eating pattern is disrupted, rely on your Weight Watchers program tools to stay on track.  The Filling Foods, Good Health Guidelines, and your weekly POINTS® Allowance to help you enjoy the holidays.

1. Focus on Filling Foods

Why?    So you have a good appetite (but aren’t ravenous) where your sit down to the holiday table, when you sit down to the holiday table, which will help you stay in control of your choices

How:     Eat regular meals; don’t skip or skimp to “save room” for a special-occasion meal (that’s where Strategy 3 comes in). If you do, you’re liable to be too hungry to put the brakes on what you eat; you might eat too much, too fast; or go for less-optimal choices.  Choose meals with a mix of Filling Foods; complex carbs like fruit, vegetables, whole grains; and protein, such as fat free cheese, lean meats, and fish.  They’ll deliver steady satisfaction.

2. Go for Good Health Guidelines

Why?    If there’s ever a time to be scrupulous about checking off those Good Health Guidelines boxes in your Tracker, this is it!  Doing so can help structure your day’s worth of eating and make it easier to skip over other, less-healthful options.  Then, you’re more likely to have eaten wisely and well at the end of the day.

How?    Plan ahead by filling in your Tracker with foods from the Good Health Guidelines before you eat.  Ideally, you can plan your entire menu for the day, but if that’s not possible, at least plan to, for example, drink a half-cup of fat-free milk at breakfast, bring a container of red-pepper strips to work for an afternoon snack, nosh on grapes as you prep for dinner.

3. Don’t Deprive Yourself

Why?    When you allow yourself treats, in moderation, the urge to stray off plan diminishes.  Lasting weight loss depends in part on being able to eat foods you love and to enjoy the occasions where food plays a central part.  In other words, when real life happens.

How?    You have two options: your weekly POINTS® Allowance and your activity POINTS® values.  For a big food event like Thanksgiving, you may want to reserve your entire weekly POINTS® Allowance, and stick to your target daily POINTS® Target the preceding days (employing Strategies 1 and 2 can make that easier). And earning activity POINTS® values will give you more to use on Thanksgiving. Just earn ‘em before you eat ‘em, and when in doubt, round down on the number earned.  Another holiday bonus of exercise: It gets you out of the house (and away from the kitchen), and helps improve your mood and lower stress.

Please ENJOY your holiday!!!  Today’s closing quote comes from the meeting room wall:

May your stuffing be tasty

May your turkey be plump

May your potatoes and gravy

Have nary a lump

May your yams be delicious

And your pies take the prize

And may your Thanksgiving dinner

Stay off your thighs!

-Anonymous

RECIPES

Elissa's Soon-to-be-Famous Chicken and Shrimp Stir Fry

As I said above, I wanted to share a couple of the wonderful dishes I concocted when my parents were here last week.  I always like to cook a few NICE dinners while they are here.  I told my mom about this incredible Asian market here in Carrollton (Super H Mart...) and how I billed it as the Central Market of Asian supermarkets.  I took them there this morning after we went for breakfast.  I knew they'd LOVE their selection and I knew I'd find some dinner inspiration here.

After roaming the aisles and scouring the produce section, and raiding the fresh fish section, this is what I came up with.  Enjoy...and because this is a stir-fry dish, feel free to make substitutions!  The best part is that this is such a healthy meal, and you can eat without guilt.  Please give this one a shot :)

Yield: 12 servings at a POINTS® Value of 7 (5 for approx 1 cup of stir-fry mixture and 2 for  ½ cup rice)

Prep Time: 10 minutes + chill time for marinating the chicken

Cook Time: 15 – 20 minutes

Level of Difficulty: Easy

Ingredients:

Protein:

1 1/2 pounds chicken breast, cut into bite-sized chunks

1 pound shrimp, peeled, and deveined

Teriyaki sauce for marinating chicken; 1 gallon-sized zip-top plastic bag

Veggies:

1 large onion, cut into thin slices

1 bunch asparagus, fibrous ends removed, cut into 1" pieces

1 package fresh bamboo shoots, thinly sliced (or use 1 can of sliced bamboo shoots)

2 cups mung bean sprouts

6 heads baby bok choy, sliced into quarters (rinse well in a large bowl of cold water so that grit gets cleaned out)

1/2 pound oyster mushrooms

2 cups hot cooked brown jasmine rice

Stir-Fry Sauce:

1 cup water

1/3 cup low-sodium soy sauce

1/4 cup cornstarch

1 tablespoon sugar

1/2 tsp ground ginger

1/2 tsp dark (Asian) sesame oil

1/4 tsp kosher salt

1/4 tsp ground red pepper (Cayenne)

1/4 freshly ground black pepper

1 (14 1/2 ounce) can fat free, less-sodium chicken broth

Instructions:

1. In a large zip top bag, place chicken and about 1/2 cup Teriyaki sauce. Seal bag and smoosh so that sauce and chicken are combined.  Marinate in refrigerator for at least an hour before you start the rest of the meal.

2. For sauce: In a medium bowl, combine the sauce ingredients listed above in the "stir-fry sauce section", stir with a whisk and set aside.

3. In a large nonstick skillet over medium high heat, place contents of zip top bag (both chicken and marinade) and cook until chicken is just done.  Drain, and set aside.  In same skillet, place a small amount of chicken broth and add shrimp.  Cover and steam over medium heat until shrimp are just done.  Set aside with chicken.

4.  In a very large nonstick skillet or wok, add about 1 teaspoon sesame oil and heat over medium high heat, until oil is smoking hot.  Add onion and cook until onions are translucent, about 5 - 7 minutes.  Add the asparagus pieces, cover, and cook until crisp-tender (about 10-12 minutes).  Uncover and add remaining veggies and stir-fry until veggies soften and bok-choy wilts and gets soft.

5. Add sauce to wok/skillet and bring to a boil over medium high heat.  Reduce heat and simmer for about 5 minutes or until the sauce thickens.  Serve over rice.

Pumpkin Yogurt Parfait

I stumbled across this new favorite of mine while reading the current issue of Weight Watchers Magazine.  This has become my new favorite go-to afternoon snack.  The possibilities are really endless here.  I made this with Greek yogurt earlier this week, and left off the wheat germ and nuts.  Still a great snack!

What I love about this snack is that it really keeps you satisfied through the afternoon.  The yogurt, if you use Greek, is high in protein, and pumpkin is rich in fiber. The combination is really fantastic and it tastes so good! 

Yield: 1 serving at a POINTS® Value of 2.5

Prep Time: 5 minutes

Level of Difficulty: INSANELY Easy

Ingredients:

1 (6-oz) cup nonfat vanilla yogurt OR [6 oz nonfat Greek yogurt (such as Fage Total), sweetened with Stevia and ½ tsp vanilla extract]

½ cup canned pure pumpkin

1 tbsp wheat germ

1 tbsp slivered almonds

Instructions:

Combine all in a medium bowl, and enjoy.

Pumpkin Pie with Graham-Cracker Crust

Cut down on fat with reduced-fat and fat-free ingredients; use egg whites instead of whole eggs.

Yield: 8 servings at a POINTS® Value of 3 per serving

Prep Time: 10 minutes

Cooking Time: 65 minutes

Level of Difficulty: Moderate

Ingredients:

3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets  

1 Tbsp packed light brown sugar  

2 Tbsp butter, melted  

2 large egg white(s)  

1 large egg(s)  

1/2 cup(s) dark brown sugar  

1/4 tsp table salt  

2 tsp pumpkin pie spice, or less to taste  

1 cup(s) canned pumpkin  

1/2 cup(s) fat-free evaporated milk  

1/4 cup(s) lite whipped topping   

Instructions:

Position rack in middle of oven. Preheat oven to 350ºF.

Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.

Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.

Mashed Sweet Potatoes

Sweet potatoes are wonderfully creamy when mashed and blended with fat-free Greek yogurt. It's a super-healthy side, loaded with vitamin A, beta-carotene and fiber.  Think beyond regular mashed potatoes and create a colorful addition to any dinner plate.

Yield: 8 (1/2 cup) servings at a POINTS® Value of 1 per serving

Prep Time: 10 minutes

Cooking Time: 8 minutes

Level of Difficulty: Easy

Ingredients:

3 medium sweet potato(es), peeled, cut into 1-inch chunks (about 2 pounds)  

2 medium garlic clove(s), peeled  

1/2 cup(s) plain fat-free yogurt, Greek-variety recommended  

4 tsp sugar  

1/8 tsp table salt, or more to taste  

1/8 tsp black pepper, freshly ground, or to taste   

Instructions:

Place potatoes and garlic in a large saucepan; pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; boil until potatoes are fork-tender, about 8 minutes.

Drain potatoes and garlic; transfer potatoes and garlic to a large bowl. Add yogurt and sugar to bowl; mash until smooth. Season to taste with salt and pepper. Yields about 1/2 cup per serving.

Metabolism and Other Things That Get You Going...

Hello all!

Well…it’s Friday, and it’s been a week.  I was hoping to get a run or two in with Coach Dwayne this week, but apparently mother nature had other plans.  Sometime between Tuesday night and Wednesday morning, I was slammed with a viral something or another that literally knocked me on my butt.  At first I thought it was the flu, but with the absence of a high fever, it probably wasn’t.  I was running a low-grade temp, and had chills, was tingly all over and for the capper? I felt like someone beat me up with a baseball bat.  I actually complained to Steve that our Tempur-Pedic mattress may need a pillow top.  He said I wasn’t making any sense, but my body actually HURT when I was lying in bed.  Not once did the thought enter my mind that I may be sick or something.  After all, stuff like this CAN’T happen during month-end close right?  WRONG!  I managed to survive the close process, but I also felt horrible.  I saw my GP on Wednesday afternoon, and she agreed that I had something, but didn’t prescribe me anything because there was nothing to treat.  Her words to me? Go home and continue taking good care of yourself.  I took this to mean that I should go home, put on the nightshirt and cow slipper-socks, make a cup of hot tea, and curl up on the couch with a pair of cats.  Couldn’t think of any better way to take care of myself than that! So, that’s what I did.  Even got a quick nap in.  Oh…did I mention that I DID get my deliverables turned in on time? Not that there was any doubt…

This morning, I actually felt a bit better, but I am still tired.  I took a day off to ensure that I feel better to face another week!  So glad to be among the ranks of the human again!  That little 72 hour bug was atrocious.

This week, I lost 2.4 pounds.  I have gotten rid of some baggage in my life that I so desperately needed to remove.  I think that I am both physically lighter AND mentally lighter as well.  I may have mentioned in a prior issuance that there was someone that had insisted on pointing out the fact that I am weak, self-absorbed, that no one really cares about this publication, and that they felt the need to contact her (instead of me) to let her know just how much of a joke I really am.  I am pleased to report that I have ended this toxic relationship, and I am doing great.  Believe me; no one needs that kind of stuff in their life.  No good for the blood pressure and no good for the person tiptoeing around wondering if what is posted or blogged about will start the next round of bashing and belittling.  Ugh!

I also decided that I am not going to let change get me down anymore.  Our department is officially moving to Irving from Richardson.  There are several high points to this move, including a somewhat closer commute (10-ish miles less each way) and the potential for greater visibility within the company…all good things.  The not-so-high-points? I will no longer have the comfort of the Monday noon meeting nor will I have the luxury of working out with Dwayne three times per week.  I know that they have a fitness center out there, and I will more than likely join the fitness center there.  Dwayne also said that he’s not leaving me high and dry either.  He will make sure that he provides me the workouts that I need so that I continue to succeed on my journey.  In addition, I am going to see if I can work out something with my supervisor where I may still be able to work with Dwayne for a couple of days a week.  Doesn’t hurt to ask! As I previously mentioned, the other not-so-high point is that I have to find another meeting.  Again, not life threatening, but I love my Monday group.  They ROCK!!!  I did, however,  find a Wednesday noon meeting that is pretty close to my new office provided that I can find it again! Irving tends to confuse me.

Tomorrow is the Arbor Day 2010 5K run.  I thought I may have more company along this run, but it appears that it’s only going to be Adi, my fearless Weight Watchers leader, and myself.  It’s all good, and I love this course.  Let’s just hope that they fixed the course so that the not-so-fast folks are not stopped at the light at Parker and Spring Creek again! We can only hope!

This week, the meeting topic dealt with metabolism.  What is metabolism, you may ask? The Webster’s definition is: the process by which your body burns calories for energy.  Below is a calorie-burning breakdown:

• 75% of calories burned go towards heart pumping and other vital organ functions
• 10% of calories burned go towards digestion
• 15% of calories burned go towards physical activity.

While everyone has a different rate of metabolism, it is possible to increase the rate by increasing physical activity, which will burn more calories, helping you shed weight faster. If such activity also increases strength, all the better: As you lose weight, it will help preserve lean muscle mass.  Once you reach goal, you can build muscle mass.  The more muscle you have, the more calories you burn, even when you are doing nothing. 

Today’s closing quote comes from the meeting room wall:

Nothing will work unless you do.

-Maya Angelou, poet

RECIPES

Hash Brown Casserole with Bacon, Onions, and Cheese

I was looking for a lightened version of this amazing tried-and-true casserole that everyone makes.  Cooking Light had a great version.  My substitutions for this one: dried chives for the green onions (I had just run of scallions earlier in the week), Bac-O’s for the bacon (again…none in the house) and light sour cream for the fat free, because I don’t care for fat free products. I also didn’t chill this one overnight.  It came out fine.  I also made ½ servings, which was PLENTY for a side dish, so the POINTS® are cut in half.  Although, if you do decide to use this as a main dish, 6 POINTS® is not bad!

Though filling enough as a main dish, you can also serve smaller portions of this creamy, cheesy casserole as a tasty side to scrambled eggs. We enjoyed the way the Classic Melts cheese blend melted over the casserole; substitute cheddar cheese if you can't find this product.

Yield: 6 (1-cup) servings at POINTS® Value of 6 per serving

Prep Time: 5 minutes

Cooking Time: 60 minutes + chill time

Level of Difficulty: Easy

Ingredients:

 6  bacon slices

 1  cup  chopped onion

 2  garlic cloves, minced

 1  (32-ounce) package frozen Southern-style hash brown potatoes

 1  cup  (4 ounces) preshredded Classic Melts Four Cheese blend, divided

 1/2  cup  chopped green onions

 1/2  cup  fat-free sour cream

 1/2  teaspoon  salt

 1/4  teaspoon  freshly ground black pepper

 1  (10.75-ounce) can condensed 30% reduced-sodium, 98% fat-free cream of mushroom soup, undiluted

 Cooking spray

Preparation

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan, and crumble. Discard drippings in pan. Add 1 cup onion and garlic to pan; cook for 5 minutes or until tender, stirring frequently. Stir in the potatoes; cover and cook for 15 minutes, stirring occasionally.

Combine crumbled bacon, 1/4 cup cheese, green onions, sour cream, salt, pepper, and soup in a large bowl. Add potato mixture; toss gently to combine. Spoon mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with remaining 3/4 cup cheese. Cover with foil coated with cooking spray. Refrigerate 8 hours or overnight.

Preheat oven to 350°.

Remove casserole from refrigerator; let stand at room temperature 15 minutes. Bake casserole, covered, at 350º for 30 minutes. Uncover and bake an additional 30 minutes or until bubbly around edges and cheese begins to brown.

Nutritional Information

Calories: 293 (31% from fat); Fat: 10g (sat 4.8g,mono 3.3g,poly 0.7g); Protein: 12.2g;  Carbohydrate: 41.4g; Fiber:  4.7g;  Cholesterol: 31mg; Iron: 0.2mg; Sodium: 720mg;  Calcium: 214mg

Trick or Treat: Allow for Indulgences!

Hello all!

I hope this week was a good one for you and yours.  I have to say that the week has been a bit long.  I have been looking for something inspirational to write about this week, and I was coming up a bit short.  I will talk about what I began doing once the weather began to change early this week.  I started running with Coach D again.  The first couple of days were not pretty at all.  Maybe ½ mile tops.  Yesterday I began to feel like myself again. My pedometer indicated that the run was just about a mile.   I felt great, but my calves were a bit tight after.  The goal next week is to go a bit further than we did on Thursday, and to take it a bit further on each successive run.  This is sort of like my own personal “From Couch to 5K Plan”…lol!!!  I really want to see if I can run a 5K.  In my mind, I can, but my feet have other plans!!! 

I already regaled you all last week with my tale of adventure, bravery and stupidity.  I swear to you all that every word was true, and as we sat and rehashed the events of that night, I am actually considering doing it again next year.  Things I learned though:

• Get trail running shoes. My regular running shoes are now trashed, and didn’t provide enough stability or traction
• Use a headlight on my hat.  Had one that Sonya was going to let me use, but I decided against it. Wrong!
• Karen suggested Gummy Bears for energy…LOL…loved that one
• More glowsticks.  Apparently these are the latest fashion craze when roaming aimlessly through the woods at night!

 I also signed up for another 5K coming up on November 6^th in Plano.  This is the Arbor Day run that I did last year.  I think I may even end up with another couple of people doing it with me!  I learned that it’s okay to do races alone.  I would prefer to have company, but I did enjoy the Central Market Thrill of the Grill Run back in May, and that was one I did alone.  You always manage find someone to pace yourself against, and you have some good alone time. 

We have the costumes picked out for the kiddos for Halloween.  This year, Morgan is a Skeleton Bride, and Adam is going as a cheetah.  Usually, Morgan ends up either getting sick or getting in trouble and ends up not going out at all for Halloween, so we shall see what happens between now and Sunday.

In other news, Adam had a special job in school this week.  He was the flag holder.  When asked what a flag holder does, he replied, “I hold the flag.”  Makes sense.  He also learned the pledge of allegiance.   This was his job at school for the week.  They also recited the Pledge of Allegiance.  This is how he ended up saying it:

I pledge allegiance to the flag of the United SNAKES of America...and to the public, for which it stands, one nation, under G-d...invisible...with liberty and justice for all. It was close...and very cute.

Speaking of cute, I actually had the privilege of attending his Halloween parade at his daycare this afternoon.  Below is the little cheetah in action. The second picture is Adam doing what he does best…EAT.  They decorated cupcakes with frosting and colored sprinkles.  He really had a good time this afternoon.  I am glad I had the opportunity to be there.

This week’s meeting topic dealt with allowing yourself the occasional indulgence, without going overboard. 

Some ideas to help you stay on plan:

• Indulge, in moderation.  One small candy bar is fine; three or four you might regret.
• Make sure you are hungry, not just tired or bored, when you head to the kitchen (H.A.L.T. = Hungry, Angry, Lonely or Tired…assess before you dive in!)
• Stay the course!  If you do snarf one too many pieces of candy corn, stop, track and move on.  Don’t ditch your plan the rest of the day.  That would be truly scary!

Here are some ideas on a few favorites that have low POINTS® Values:

1 regular Charm’s Blow Pop = 1 POINT®

2 Werther’s Original Hard Candies = 1 POINT®

4 small Tootsie Rolls = 1 POINT®

Some other ideas on how to handle this time of year.  The Weight Watchers Weekly offers these three options that you can choose from.

SAMPLE

Track your treats: If you want to enjoy something, go ahead—but decide ahead of time what you’ll eat and when, make sure you know how many POINTS® to allow for, and then stick with your plan.

Cash in your allowance – as in your weekly POINTS® Allowance. Again, make sure to mind what you munch by tracking it all

Indulge in moderation. Mini candy bars typically run about 2 POINTS®, so even if they’re small, they can tip you over your allowance if you’re not careful.

Sweat off your sweets – or at least walk them off – by upping your activity. For instance, a long walk or run might earn you the activity POINTS® you need to cover that mini candy bar.

Don’t hide the evidence.  Whatever you opt to eat, leave the wrapper in plain sight as a reminder.  That way you’ll be less tempted to have “just one more.”

SUBSTITUTE

Lay in plan-friendly goodies.  There are plenty of sweet-tooth-satisfiers to choose from, like sugar-free pudding or Jell-O cups, meringue cookies, and light hot chocolate.

Make light of some classics.  Love cupcakes and muffins? Use applesauce or pureed pumpkin in place of butter or oil.  Or stir berries or finely diced apples or pears into batter to add fiber (and drive down POINTS® values); frost baked treats with light whipped topping (tinted with a drop or two of food coloring) instead of icing.

Surf for treats with low POINTS® values. Go to WeightWatchers.com and search for such Halloween delights as “Chocolate Halloween Cupcakes,” “Cranberry Pumpkin Bars,” and “Popcorn Brittle”.

SKIP

Stay ahead of hunger. Up your usual quotient of Filling Foods so you’re not as tempted by sweets.

Avoid temptation. Don’t buy candy to hand out till the day of Halloween, or keep your supply at a friend’s house.

Keep your mouth busy.  Going out with the kids? Chew sugarless gum or bring along a thermos of low-cal hot chocolate to sip on.

Axe the extras.  Donate leftovers to a food pantry, have your partner take it to work, bring it in to your office (if you do that, put it out of sight, not near your desk).

Disappear!  If you don’t have kids or yours are beyond the trick-or-treating stage, make dinner plans with a friend for Halloween night: That way you won’t have to buy candy at all!

 “Halloween is the first car

on the candy train to Easter”

~ author unknown

 

RECIPES

Dark and Creamy Fudge

Enjoy this lusciously smooth treat for Halloween – the salt plays up the rich flavor

Yield: 32 servings at POINTS® Value of 2 per serving

Prep Time: 15 minutes

Cooking Time: 5 minutes

Level of Difficulty: Easy

Ingredients:

10 oz. bittersweet or semisweet chocolate, finely chopped

1 (14 oz) can fat-free sweetened condensed milk

1/2 tsp vanilla extract

Pinch + scant 1/2 tsp coarse sea salt

Instructions:

Line 8-inch square baking pan with plastic wrap, leaving 2-inch overhang.  Smooth out any wrinkles.

Combine chocolate, condensed milk, vanilla, and pinch salt in large heavy saucepan.  Cook, stirring occasionally, over medium-low heat, until chocolate melts and mixture is smooth, about 5 minutes.  Transfer fudge to prepared pan; spread evenly with rubber spatula.  Let cool.  Cover with plastic wrap and refrigerate until firm, at least 2 hours.

Uncover fudge; remove from pan by lifting edges of plastic wrap.  Invert fudge onto cutting board; discard plastic wrap.  Cut fudge into 8 strips, then cut each strip crosswise into 8 pieces.  To serve, bring the fudge to room temperature.  Sprinkle evenly with remaining 1/2 tsp. salt.  Yields 2 pieces per serving.