Tracking helps!

Happy Sunday Peeps!

I had a great week, but it was only 4 days long!  I have to say that I am turning a corner.  I have lost for the second consecutive week, and I am finally starting to find my groove at work.  I think that there is something to be said about multiple factors playing into how you do on your weight loss journey.  When things are off, whether it be personally or at work, it can make things hard for you.  Conversely, when all things are going well, it sort of gives you that momentum to continue.  I also find that I have better weeks when my tracking is on point.

I managed to get to the gym twice last week (still fine tuning the schedule there, but I am doing what I can there), and although I had a bunch of stuff to do this weekend, I managed to get a walk in with my husband on Saturday.  I missed my girls at Parker Square, but I didn't miss my walk.  We did just under 5K (2 3/4 miles), but considering the heat? Not too bad.

I scored a couple of kitchen victories with the kiddos last week.  I made meatball sandwiches using a recipe that my former leader, Kathryn, had posted on the meeting room board awhile ago.  I also made Friday night taco night and used corn shells with a bunch of healthy toppings (fat-free refried beans, diced tomatoes, shredded lettuce, 2% shredded cheese, salsa). I used a lean (93/7) ground beef for the meat component and let each family member design his/her own taco.  Adam gave this dish (and the meatball sandwiches) an "awesome".

A tip for those out there with the picky eaters: Make note of what they enjoy and work those items into the meal rotation for the week.  I figure I can do this at least until Adam decides that he won't eat those dishes anymore.  Does anyone else have this?  His nickname is actually Mr. Peanut Butter Sandwich, for obvious reasons.

I have been making sure I tracked accurately over the last few weeks, and I think I am finally seeing results from that.  I love the enhancements that Weight Watchers has made to eTools over the last couple of months.  I have noticed the following changes on the iPhone app and on the website:

• On the iPhone app, reminder messages can be set and customized to help you track your meals 
• On the eTools settings on the website, you can now switch off between using activity points vs. WPA first.  I know many of us wished they would add this functionality
• On eTools, there now progress reports to help you gauge your progress.  There are also many things BESIDES food that you can track as well--activity, hunger signals, good health guidelines, inches lost, dress size...it's a pretty powerful tool. 
  

No I don't work for the Company, but I do believe in letting you all know when a great product, such as e-Tools, is out there.  It may not seem like a big thing, but the simple act of tracking does many things.  Here's what it does for me:

1. Keeps me honest. 
2. Makes me aware of what goes into my mouth, and how much
3. Gives me motivation
4. Provides me needed FEEDBACK on my choices, good bad or ugly
5. It also provides great reference material.  I don't care if you are following Weight Watchers or any other plan.  Tracking gives you that frame of reference that allows you to go back to a particular day, week or month and see what worked for you (or didn't work).  You can always go back and repeat the week or day if needed.
   
6. Helps you ensure that you are meeting the good health guidelines.

When I don't track...things tend to fall apart for me.  When I do track, it's amazing what can happen. 

Since the meeting this week dealt with tracking, I wanted to relay a few things that I jotted down from the meeting room board:

What can we track besides food?

• Habits - recognize habits you are changing or developing
• Feelings - thoughts at the end of the day
• Nutrition - progress with the good health guidelines
• Setbacks - what did you learn from your mistakes? This is that feedback I was referring to earlier
• Successes - make note of ALL your successes, no matter how large or small.  A victory is a victory!
• Weekly Goals - commit to something this week. Follow it through!
• Anticipated Obstacles - prepare and prevent rather than repair and repent! (I love this one!)

I hope you all have a fabulous week.  I wanted to end with this quote from the meeting room wall.  I loved it, and as usual, I wanted to share!

Good judgment comes from experience, and often
experience comes from bad judgment.

~Rita Mae Brown, American novelist

Recipe

Buttermilk-Basil Sorbet

I saw this one on the Weight Watchers website, and want to give this one a try.  It seems like the perfect light summertime dessert.  This dish offers an incredible flavor combination. For another delicious variation, swap cilantro or tarragon for the basil, and consider using lemon instead of lime.



PointsPlus™ Value:    3
Servings:  12 (approx 1/2 cup each)
Preparation Time:  89 min
Cooking Time:  6 min
Level of Difficulty:  Easy

Ingredients:

1-1/3 cup(s) sugar, granulated, divided  

2/3 cup(s) water  

1 cup(s) basil, fresh, cut into ribbons, minced*  

4 cup(s) buttermilk  

3 Tbsp fresh lime juice  

2 tsp lime zest, finely minced  

Instructions:

To make basil syrup, combine 2/3 cup sugar with 2/3 cup of water in a small saucepan; bring to a boil for 1 minute. Reduce heat to low, add basil and simmer for 5 minutes; set aside to cool.

In a large bowl, combine remaining 2/3 cup sugar with buttermilk, lime juice and zest; mix until sugar dissolves. Add cooled basil syrup to buttermilk mixture and mix thoroughly.

Run sorbet mixture through an ice cream maker according to its package directions (if you do not have an ice cream maker, see notes below). Transfer sorbet to a container and freeze for 12 to 24 hours before serving. Yields about 1/2 cup per serving.

Happy Memorial Day...and What's Your "Exer-Scuse?"

Hope all of you had a wonderful Memorial Day!  My parents were in town, and I wanted to enjoy the time with them, so I didn’t issue last week.  I enjoyed another maintain week last week and lost .2 this past week. I also managed to keep my head above water at work.  Finding my groove there, slowly but surely.  I also used the small bit of downtime to catch up on the PTA books and the books for my synagogue’s Sisterhood (as if I don’t have enough to keep me busy!)

Since my parents were in town during Memorial day, I didn’t walk with the girls that Saturday, but I did enjoy a nice 5K walk with my husband on Sunday morning.  I also found a couple of great recipes that I am going to share with you this week.  One is for an awesome stuffed pepper and the other is for a fantastic slaw. 

This past weekend, in keeping with the resolution, this weekend was a walking-packed one.  We did the normal 5K on Saturday during the day, and followed it up by the Firefly 5K Night Run in Plano.  This race was a hoot…since it was a night run, we were supplied with blinking LED light bands.  Imagine one HUGE mob (there were 3300 participants) moving in sync with each other.  In the dark, it looked like a continuous wave of red lights.  Pretty cool.  I do have to question the folks who marked the course, though.  I promise you that this particular race was longer than 3.1 miles.

This upcoming week, I need to start over, yet again, at the gym at work.  I am not going to make any excuses for myself…just accepting that life happens, and am moving on with things!.  My new mission is to actually make it into the office for the week of close, instead of shutting myself in the house for hours and hours on end.  Things are moving more smoothly than they had in past months so I think this can be a reality.  I may have to switch times for my sessions, but if that’s what it takes in order to make time for my sessions, so be it.  Maybe sneaking down at 10am or 1pm doesn’t work anymore.  Have to revisit the whole scheduling issue!

It’s nice to know that my newsletters are being read.  I have been asked to give an impromptu cooking class for a friend who is trying to incorporate more healthy food options into her diet.  She is looking for bean recipes and something to do with spaghetti squash.  I think I can definitely help there.  I also picked up a new reader this week! Welcome, Shelly!!!

This week’s topic dealt with exercise. How much do we need? And what are our excuses for not getting out there?

Ask yourself these questions:

1. How do you feel about exercise BEFORE you get started? I answered “I gripe a little.”
2. How do you feel WHILE you’re exercising? I answered “I gripe a little.” Dwayne and Jenna know what I am talking about there.
3. How do you feel when you’re FINISHED exercising? I answered “Invigorated.”  I do, and then I can’t understand what all the griping was about!!!

To maintain health, the ASCM recommends at least 30 minutes of moderate intensity exercise five times per week or 20 minutes of high intensity exercise three times per week.

To maintain lost weight, Weight Watchers recommends by the time you reach your goal weight, you should be earning between 4 and 6 activity PointsPlus® values per day.

To improve fitness, the ASCM recommends:

• Cardio: Respiratory fitness 30-45 minutes per day of vigorous activity 3x per week.
• Joint flexibility: regular stretching
• Maintain muscular strength & endurance: resistance training.

And now for the list of the most common “exer-scuses”

• It’s too hot or too cold!
• I have bad knees!
• I get sweaty
• I’m too tired
• I don’t like it
• I don’t like doing it alone…
• I don’t like doing it in public!

I know I am about a week behind or so on the meeting discussions.  I apologize.  This past week dealt with the WW community and how you can find support there.  You can utilize the boards, blogs and more to help you succeed.  I’d like to think that this weekly blurb can help too!  I am a real person on a real journey, facing real issues.  I like to think that I help you all by telling you what works for me, and what doesn’t.  Please consider this little weekly note one of your tools!!!

And now for the closing quote:

"You will never FIND time for anything. 

If you want time, just MAKE time. JUST DO IT!” 

~Nike

RECIPES

Jasmine Rice-Stuffed Peppers

Okay, here is another case of "these are the ingredients I have on hand, and what can I make?!?!" Kroger had these beautiful tri-color pepper packs that I have been buying on a regular basis. This particular time, I had some that had to be used, otherwise they would have spoiled.  I love this recipe because you can adapt and make the meat stuffing in whatever cuisine type you like! I am already thinking that I can turn this into an italian style dish, with the addition of some oregano and some basil...I am thinking of running with this one.  The other thing I love is that the leftovers reheat BEAUTIFULLY in the microwave.  Kid verdict? Morgan (11-year-old) loved the peppers.  Adam (4-year-old)? The jury is still out, but I will definitely have him try them again!

 

Yield: 4 servings

Prep Time:  10 MINUTES

Cook Time: 45 MINUTES

PointsPlus™ value: 8 per serving

Ingredients:

    4 large green bell peppers

    Cooking spray

    1/2 cup chopped onion

    2 garlic cloves, minced

    1 jalapeño pepper, minced

    1/2 cup uncooked jasmine rice

    1 cup fat-free, less-sodium chicken broth

    2 cups tomato sauce, divided

    1/2 cup (2 ounces) grated fresh Parmesan cheese, divided

    1/4 teaspoon freshly ground black pepper

    1 large egg, lightly beaten

    2/3 pound ground sirloin, extra lean

    1/3 pound ground turkey breast

Instructions:

Preheat oven to 400°

Cut bell peppers in half lengthwise; discard seeds and membranes, leaving the stems intact. Place on a foil-lined jelly-roll pan, cut sides up.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add onion, garlic, and jalapeño to pan; sauté 5 minutes or until onion is lightly browned. Add rice, and cook 2 minutes, stirring frequently. Add broth; bring to a boil. Cover, reduce heat, and simmer 10 minutes. Remove from heat; cool completely.

Combine rice mixture, 1 cup tomato sauce, 1/4 cup cheese, and remaining ingredients in a large bowl, stirring until blended. Spoon about 1/2 cup meat mixture into each pepper half. Spoon remaining 1 cup tomato sauce evenly over peppers. Cover and bake at 400° for 45 minutes. Uncover and sprinkle with remaining 1/4 cup cheese; bake 3 minutes or until cheese melts.

Note: This recipe calls for green bell peppers, but feel free to use any color you like.  Jasmine rice adds fragrance to this dish, but you can substitute basmati or another long-grain rice.   Remove the seeds from the jalapeño if you prefer milder flavor. Serve with salad.  I also used all ground turkey instead of the beef/turkey mix.  I used 97/3 ground turkey for this, and actually prefer this to the mixture!  Also, feel free to experiment with different spices or grains.  I made these with an Italian twist by adding oregano to the meat mixture and substituting a light marinara sauce for the tomato sauce

Ain’t-Your-Mama’s Slaw

I found this one when searching for a Memorial Day cookout side dish.  Kraft Food & Family Magazine is responsible for this gem.  Lovely and light, I loved the texture of this slaw!  Give it a try and let me know what you think J

Yield: 12 servings

Prep Time:  15 MINUTES

Cook Time: None

PointsPlus™ value: 2 per serving (approx 2/3 cup)

Ingredients:

1 pkg. (12 oz.) broccoli slaw

1 cup  red pepper strips

1 cup chopped fresh pineapple

1/3 cup  dried cranberries

1/4 cup chopped red onions

1/3 cup  KRAFT Zesty Italian Dressing (I used the fat free version in this recipe and it did fine!)

1 tsp. brown sugar

1/3 cup  PLANTERS Sliced Almonds, toasted

Instructions:

COMBINE first 5 ingredients in large bowl.

MIX dressing and sugar. Add to salad; toss to coat.

REFRIGERATE 1 hour. Add nuts; mix lightly.

Breakfast...say it with me...It's the Most Important Meal of the Day!

Happy Sunday!

Once again, this was a busy week, but a good busy.  This morning, I became the mommy of an 11-year-old.  Morgan came into the world on May 22, 2000.   So hard to believe!  I had a maintain week at WW, which is not bad at all, and finally, we did the Walk-It Challenge 5K this morning with Heels and Hills in Irving.  I met some wonderful ladies, and even invited one of them to walk with us.  I always get so inspired listening to others’ journeys.  I realized that we are all battling the same type of stuff, and we have camaraderie within the group.  The Irving Walk-It race only had about 177 participants, but it was NICE to have a race that wasn’t HUGE for once.  I also loved the fact that we all were there for the same reason—getting active!  Go US!

One of the greatest things that Weight Watchers has given me is a new appreciation for exercise.  When I joined the program in 2008 (for the FINAL time, might I add), I never thought I’d be able to enjoy exercise of any kind.  I decided to have an open mind about it and just try.  I began working out with Dwayne and also decided to start walking. Once the walking became easier, I tried to take up some light running and jogging, which is where I am now with my fitness regimen.  Still not in LOVE with running yet, but I don’t hate it, so I will continue to try and improve my stamina and endurance.  I think it would be GREAT to be able to do a 3.1 mile race but RUN the whole thing.  I can do intervals pretty well, but still can’t do a whole 3 miles. 

This race closes out the May races for my 2011 resolution.  June’s race is the Firefly 5K in Plano. We still need to locate races for July and August and November.  September will be the Heels and Hills 10K and possibly Heroes for Children, if the dates permit.  October (Lord help me…) is the Chupacabra race (yes, we are entertaining doing this crazy race again!) and possibly the Arbor Day Run. December will be the Jingle Bell Run.

I am still liking the whole reminder system on the iPhone app for Weight Watchers.  I have been religiously tracking once again, and have even started ‘closing my kitchen’ by 9pm to minimize any unnecessary snacking!

Now for the photographic part of the program:

Okay, below is the birthday girl.  Note the coordinating cake and clothing.  Like mommy, like daughter.  We are both purple lovers!

Here is a shot of some of the folks who walked this morning for the Walk-It Challenge. 

This week’s meeting topic dealt with getting a great start to your day by eating a good breakfast.  I am a firm believer in giving your body a good healthy start to the day, whether it’s a nice breakfast smoothie or a good filling breakfast sandwich.  When you get up in the morning, your body has been resting for several hours and you need fuel to start your day.  A well-balanced meal that contains Power Foods can give you the lasting energy you need and may help keep you from overeating later on.  I am putting a couple of my favorite breakfast quickies in the email.

I have found that a nice combination of protein, filling vegetables and a nice whole grain bread keep me nice and satisfied through the morning. I have also found that staying hydrated helps to ward off feelings of hunger was well.

If you are not a big breakfast fan, Weight Watchers offers up some other alternatives for you!

Try a grilled low-fat cheese and tomato sandwich, a turkey wrap, or a PB&J; or a baked potato topped with fat free sour cream (or Greek yogurt) and turkey-bacon bits. 

If you can only stand a snack in the a.m., try a smoothie with low fat yogurt and fruit, or a piece of whole wheat toast with a  slice on nonfat cheese. No matter what, aim to eat some protein, some carbs, and a little bit of fat for staying power.

On a closing note, here is a great one from Dr. Seuss. I know I had this in there from last week, but I like it so much, I am keeping it here for another issue.

"Be who you are and say what you feel, because those who mind don’t matter

And those who matter don’t mind!” 

~Dr. Seuss

RECIPES

Elissa’s Trusty Breakfast Sandwich

This breakfast sandwich was created to provide a great alternative to the typical fast-food breakfast items that are usually laden with fat and calories.   I created this sandwich when I joined WW this last time, back in August 2008.  I like to break it out from time to time.  Thought this was totally a propos considering this week’s topic!  Enjoy!

Yield: 1 servings

Prep Time:  5 MINUTES

Cook Time: 10 MINUTES

PointsPlus™ value: 6 per serving

Ingredients:

·        1 sandwich thins bun or bagel thins bun

·        2 oz Boar's Head 42% Lower Sodium Ham

·        1/2 cup Egg Beaters Egg Beaters (or 3 egg whites)

·        1/3 cup chopped scallions

·        1 slice Kraft 2% Milk Singles Sharp Cheddar flavor

Instructions:

Spray a small sauté pan with non-stick spray. Heat over medium heat and add scallions and egg whites. Salt and pepper to taste. Meanwhile, toast bread to desired level of doneness.

Cook eggs pancake style, until set. Put cheese on one slice of bread, add eggs and ham. Cut in half.

Veggie Quiche Cups to Go

This is one of those stand by recipes from the days when I followed the South Beach Diet.  I love this recipe because it’s so versatile and you can really get a good dose of healthy filling protein and veggies in! Use what you like!

Yield: 12 servings

Prep Time:  5 MINUTES

Cook Time: 20 MINUTES

PointsPlus™ value: 2 per mini quiche

Ingredients:

3/4 cup liquid egg substitute

1 package frozen chopped spinach (10 oz.)

3/4 cup shredded reduced-fat cheese

1/4 cup diced red or green peppers or mixture of both

1/4 cup diced onions

A dash of Tabasco or other hot pepper sauce, if desired, to taste.

Instructions:

• Line 12 cup muffin pan with foil baking cups and spray the cups with the cooking spray.
• Thaw and drain spinach; squeeze as much water out as possible
• Mix the spinach, egg substitute, cheese, peppers, onions, hot pepper sauce, salt in a bowl.
• Fill the prepared foil cups with the mixture.
• Bake at 350F or 20 minutes, testing so that a knife inserted in the middle comes out clean.
• Remove from cups to serve.