Learn from Setbacks!

I could not have possibly ASKED for a better topic this week.  Learning from setbacks. What a concept.  I think what I am struggling with right now (and for the last several months, really) is getting back to that ‘last straw’ feeling that brought me back into the doors of Weight Watchers this last time.  I don’t know why this is going on, but it is, and I don’t like it. 

I know I have been the grand motivator for most of you, and I do enjoy that role.  I just need a little motivation for myself. I am not sure how it went away, although I have a pretty good idea….STRESS!  I have had so much going on lately. I am trying desperately for this promotion at work, and should hear something on Monday. Please wish me luck. 

I still haven’t gotten around to getting back into tracking with FitDay, but I think that I will be able to starting this week.  With the onset of spring, I think I will do some spring cleaning with respect to the different aspects of my life. We already did some spring cleaning in the house, so now it’s time to do some spring cleaning with my attitude toward the program. I am going to do a better job planning and I am going to do a better job with my attitude. 

Most of my meal-planning failures come when I forget to defrost the protein to be used with dinner.  It then becomes a mission of survival, which usually ends in some sort of pasta dish, which isn’t terrible (because I keep whole wheat pastas in the pantry)…but it isn’t optimal either.  Today, Sunday (I know, I am late again!), I had chicken breast defrosted and had a package of small red potatoes and some green beans. Voila! A perfectly balanced meal, and not hard on the PointsPlus budget either.

I am going to keep today’s issuance short…but hopefully I will be back with good news, and a better attitude? LOL…Thanks for bearing with me through my roller coaster of a ride! You know, if it was easy, we wouldn’t all need each other. Remember that! When my going gets tough, I need YOU, and when it gets tough for YOU? Believe it or not, you need me. LOL…We can all be there for each other. How ‘bout that?

Have a fantastic night, and I promise, I will try to be back with you more timely this coming week (but can’t guarantee it, due to quarter-end close!)

“Change will ONLY come when the pain of staying the same

Is greater than the pain of change”

~Dora Lee Scott

RECIPES

Apple Pie Oatmeal

I had the 10-soon-to-be-11-year-old home sick for two days last week. Throat infection. Yucko! I needed to make sure she had a good breakfast on those days, and found this one on the Almond Breeze website.  This was fantastic, and really not bad at all in terms of the PointsPlus™ Values!  Eat and enjoy!

PointsPlus™ Value:  5

Cooking Time:  15 minutes

Yields: 2 servings – 1 cup each

Ingredients:

2 cups Unsweetened Vanilla Almond Milk (such as Almond Breeze or Silk PureAlmond)

1 cup old fashioned oats

2 small apples, diced

1 tsp cinnamon

¼ tsp nutmeg

¼ cup splenda

Instructions:

Mix all ingredients in sauce pan, cook over medium heat till apples are soft, about 5 minutes, stiring frequently.

Makes 2 servings.

Slow and Steady Wins the Race?!?!

Okay…so I made it through another week.  I seem to be having a crisis of motivation, of late.  I can’t get things moving in the right direction, nothing to really blog about this week, and all of this is coming from the person who usually can’t shut up!  Maybe to help things along, I should just come out with it.  To come clean with everyone…it’s been a rather stagnant couple of years along the weight loss journey.  I am basically up and down the same 10 pounds since the end of 2009. Lose a few, gain a few, lose more, gain a bit…it’s been sort of a cycle for me, and quite frankly I am getting tired of it. There. I said it. It’s on paper, so to speak.  At this point, I am going to deal with this, learn from what I am doing (or not doing) and make progress.

I did mean it when I said that I wanted THIS to be the year that I get the rest of the weight off.  I just need to get my head back in the game.  I have been doing a much better job getting down to the gym, and I have Jenna to thank for the wonderful training sessions, lately.  I miss Dwayne, but I think I will be just fine and in good hands with my Irving coaches.  I resumed my running (or whatever it is that my feet have been doing lately).  I am doing treadmill intervals (2 walk/2 run) on Mondays and Tuesdays, along with some circuit training.  Thursdays, I have been out on the fitness trails at the office with Jenna, doing a once-around there.  Again, we have been focusing on intervals (2 walk/2 run and then toward the end, 1 walk/1 run). I made it down all three days this week.  This morning, I had the usual 5K at Parker Square with my ladies…THEN when I got home, I actually went out for a short run around the neighborhood, and actually ran most of it!  Tomorrow is the March Madness 5K with the Fort Worth Runners’ Club.  The only thing that stinks is that my trusty pedometer is acting up again.  It hasn’t reset since Thursday, and according to it, I have logged over 20K steps just today.  Would be NICE, but it just ain’t true! LOL…

I think I know what I need to do in order to get things moving downward along the slope of the losing journey.  I need to get back into tracking with FitDay in addition to what I already do with Weight Watchers.  I think that this program did a fantastic job helping me to stay on course and for whatever reason (work, laziness…), I seem to have let the FitDay slide, and I need to NOT let that happen any more.  This program is terrific—allows measurement tracking, calorie intake, and also allows you to track meals you create.  Now I am on a mission to get back to the place and feeling that I was in before the great funk set in.  Will keep you guys in the loop there.

This week’s meeting topic dealt with getting the most of what you eat; more specifically avoiding feelings of deprivation.  For me, this very concept, NO DEPRIVATION, is the very one that keeps me on plan (most of the time…). To me, Weight Watchers is the only plan that allows you to eat what you like, in moderation, with no feelings of deprivation.  They tout themselves as not being a diet.  I believe that.  I do still enjoy my favorite meals.  I still eat my pasta, in reasonable portions, and I even enjoy my frozen yogurt.

Here’s what Weight Watchers has to say about the topic:  You can avoid feelings of deprivation by investing time in preparing your meals.  For example, if you just throw your lunch together, and it isn’t really what you want, you’ll have trouble.  When your co-workers are eating pizza and hoagies, you probably won’t feel enthused about eating the boring lunch that you had tossed together the night before.  Take some time to think about what will satisfy you, and prepare the night before.  Never deprive yourself of something you truly want.  You have that power with this plan.

I feel satisfied by keeping lots of color in my meals.  I scour the produce section every time I shop. I don’t limit myself by my shopping list.  If a dish calls for eggplant and it’s not nice looking or not in season, I will make substitutions.  I like bulking up my meals with different veggies.  They add volume and color and help add to the satisfaction quotient.  I also find that whole grains help as well.  Whole what pastas, barley, brown rice? All good and satisfying.  Also beans and legumes.  Mind you, these are not zero point items, but they ARE power foods, and are VERY filling.  I also take liberties in dishes calling for veggies.  I have a favorite lasagna that I make that calls for one 10-oz package of spinach.  Forget that…I went ahead and used two 12 oz bags.  The spinach is free, bulks up the dish, and adds no additional PointsPlus™ Values to the meal.  Those are liberties I love to take.

“This one step – choosing a goal and sticking to it -  

It changes everything”

~Scott Reed,

African-American author of poetry, essays, and satiric novels

RECIPES

Slow Cooker Chicken Cacciatore

Serve this classic Italian stew plain or over whole wheat penne (to add another Weight Watchers Power Food to the meal).  For a spicier flavor, add a pinch of red pepper flakes at the start of cooking.

PointsPlus™ Value:  5

Preparation Time:  15 min

Cooking Time:  8 hours

Yields: 4 servings – 1 cup each

Ingredients:

1 pound(s) skinless chicken thigh(s), cut into bite-size pieces  

1 cup(s) mushroom(s), sliced (fresh, frozen or canned)  

1 cup(s) green pepper(s), sliced (fresh or frozen)  

1 cup(s) onion(s), chopped (fresh or frozen)  

1 clove(s) (medium) garlic clove(s), minced  

1 Tbsp canned tomato paste  

14 1/2 oz canned crushed tomatoes, fire-roasted  

1/4 cup(s) red wine, dry-variety  

3/4 tsp dried oregano, crushed  

3/4 tsp table salt, divided  

1/4 tsp black pepper  

Instructions:

Place chicken in a 3- to 5-quart slow cooker. Add mushrooms, green pepper, onion, garlic, tomato paste, tomatoes and juice, wine, oregano, 1/2 teaspoon of salt and black pepper.

Cover slow cooker; cook on high heat for 5 to 6 hours or on low heat for 6 to 8 hours. Taste just before serving and add remaining 1/4 teaspoon of salt if necessary. Yields about 1 cup per serving.

Celebrate...(good times...COME ON!)

Can I get a round of applause please? I am actually issuing prior to the weekend! I am actually in a much better place than I was last week, unless you count the whole missing shorts incident. I actually used a no-weigh pass this week because my shorts somehow managed to jump out of my Weight Watchers bag between the time I left the house and the time I got to the meeting at noon.  No biggie though.  I still attended the meeting, and am a much better person for it.  I actually take pride in the fact that I have not missed a meeting since I joined Weight Watchers this last time around.

I am making progress on my takeover of the Telecom side of the cash flow reporting and have managed to get my stuff done, and loaded into my database.  Makes things MUCH easier when you have tools to utilize.  I have learned that pain put in up front usually results in a MUCH easier time of it on the back end.  I am hoping to see the fruits of my labor for quarter end close.

Along the lines of the ‘good things come to those who wait’ adage from last week, I am hoping that my number finally came up at work.  A position that I wanted for the past few years has been posted on the job boards again, so I officially threw my name in the hat.  I am hoping that I won’t be passed over again this time.  I have been thinking positive thoughts, and with a little luck, I may get the position! I think I have proven my self in my current slot, and I think I may be a good fit for the new one.  All positive thoughts are encouraged! More on this story as things develop. 

I am looking forward to Saturday’s walk, and may even try to run some.  As the weather improves, so does my outlook on exercise.  Amazing how that works, and the correlation there!

This week’s meeting topic concerns celebrating success.  One thing that I like to do is reflect on what actually brought me back into the door of my Weight Watchers meeting this last time.  Surprisingly, the story of the horrible picture came up among several of us in class on Wednesday.  Apparently I am not the only one who gagged at a photo that snapped us back into reality!  Sometimes that’s all it takes.  I know in my heart (and in my mirror) that I am not the person in this picture.  Success for me is KNOWING that I will never go back there again.  I have learned the tools necessary for me to live the rest of my life in a healthful manner. I have also learned that I can sustain this for my life. Go me! LOL…

JUNE 9, 2008. NEVER AGAIN.

This is what the Weight Watchers Weekly had to say on the subject of celebrating successes:

Maggie, a Weight Watchers Leader was asked what helps her.  This is a q & a that I found helpful!

Why should you occasionally take stock in how far you’ve come?  Remembering the positive changes that were made reminds you of what you’re good at and opens your world to other possibilities and new capabilities.  It’s a feeling of “I can do this—and maybe I can do the other stuff, too!”

How can reviewing your strengths and accomplishments help if you have a setback?  It can encourage you to jump right back on Plan as you recall the wonderful things that you did do.  For instance, you may have eaten too much over the weekend, but because you planned PointsPlus ™ friendly meals, you made healthier food choices than you may have in the past.

What strengths do you rely on? Planning is something that she is good at. She schedules her daily activities; organizes shopping lists, meals and snacks; makes time to track BEFORE she eats. Planning her foundation of her weight management!

Food for thought, in a manner of speaking!

“Take pride in how far you have come, and

have faith in how far you can go!”

~Christian Larson

RECIPES

Crab Dip

This recipe is always a favorite!   Change the flavor each time you make it; add fresh garlic, horseradish, extra hot sauce, chopped jalapeno, fresh herbs, mustard or capers for variety!

PointsPlus™ Value:  1

Preparation Time:  10 min

Cooking Time:  25 min

Yields: 12 servings – 1 stuffed chicken cutlet

Ingredients:

2 spray(s) cooking spray  

6 oz light cream cheese, softened to room temperature  

1/2 cup(s) Low Fat, Plain Greek Yogurt  

3 Tbsp onion(s), finely minced  

1/2 pound(s) lump crabmeat, fresh or canned, drained  

1/2 tsp hot pepper sauce, or more to taste  

1/2 tsp table salt, or to taste  

2 Tbsp dry sherry, or sweet sherry (or to taste)   

Instructions:

Preheat oven to 325ºF. Coat a 7-inch baking dish with cooking spray.

In a medium bowl, combine all ingredients and mix until thoroughly combined. Spoon mixture into prepared dish and bake until dip is heated through and center is no longer runny, about 20 to 25 minutes. Cool slightly before serving.

Yields about 2 tablespoons plus 2 teaspoons per serving.

Notes:

This recipe can be made up to 1 day in advance and stored in the refrigerator. Bring to room temperature before serving.

Good things come to those who wait...

Okay, here comes another blog, yet again, on a Saturday.  I think this is going to remain my distribution date for awhile, or at least until I am able to handle my workload during the week.  I don’t see that happening any time soon though.  Okay, so besides the 60+ hour work week that I put in, I did manage to get the major reporting done.  I also put in for a position within my group that would be a promotion for me.  Wish me luck.  I hope that things go well there. 

On the Weight Watchers front, I still have not missed a meeting. I did go to this week’s meeting on Friday of this week.  I had planned to attend the Friday meeting due to my crazy work schedule.  The meeting was at noon, and my boss called a meeting at 11am that was looking like it was going to go long.  We wrapped up and I headed off to the meeting.  It was all that I could do to get up out of my chair and leave.  I do have a reminder on my calendar, and I keep this weekly appointment. No exceptions. I am so glad that I did. I will get to that in a minute!

We had our Boopa’s Bagel Deli 10K walk today…or at least that was the plan.  Adi came to my house and I drove to Brenda’s.  She drove down to Ft. Worth for the race. We got to the location, checked in, picked up our packet and timing chip…then the temperature dropped and the wind picked up.  A bit of sleet was falling as well.  On our way back to the trunk to drop off the swag bags, we decided to play hookey from the race and have breakfast instead.  Don’t worry, true believers. There is still a March race for me to do.  It’s the March Madness 5K in Fort Worth.  So, resolution still intact.  Glad that we decided to not do this one though. Not nice out. At all.  I couldn’t even get warm once I got home.  Brrrr….Dang cold fronts!  The road to hell is paved with good intentions, but this time, the decision was justified.  To make me feel bad, though, my dad HAD to tell me that back in the day, when he ran (B.K.R.—before knee replacement), he ran a 10K in downtown Orlando, in sleet. Thanks Dad.  I stand by my choice though.  I think Brenda and Adi would back me up there. 

Now, I am glad that I went to my meeting this week for a couple of reasons; the first of which was the fact that I don’t want to ruin my streak of perfect attendance!  That aside, I lost 2 ½ pounds this week.  Not sure if this is a fluke or just from the fact that I was totally swamped at work and didn’t really eat that much.  I also think that the meeting mentally helped me this week.  I desperately needed a distraction from work, even if only for 45 minutes.

I actually think that this week’s loss was a good loss, despite the fact that I really didn’t track much this week.  I  WAS aware of what I was eating.  My meals went basically like this:

Breakfast: Bagel-Thins with 2 oz Boar’s Head Lower Sodium ham, one slice of 2% cheddar singles and a glass of ½ % milk

Lunch: Lean protein, veggies and brown rice

Dinner: The other half of what I didn’t eat for lunch

Even though I didn’t track, I knew my breakfast was 7 PointsPlus™, lunch was 8 PointsPlus and dinner was around the same.  By remaining consistent, I didn’t sabotage anything, and was still able to lose weight this week. At least that’s what I’d like to think.  It’s pretty funny how the meeting topic this week was in complete contradiction to what I had done this week.  This week’s topic dealt with keeping the plan fresh. I know it seems like this is some sort of a rut, but for me it was that familiarity that kept my meal planning sane in a time of chaos.  Sometimes the routine isn’t the enemy…it can be your safety net.

I am, however, all for keeping things new and fresh. I think it’s great to change things up on occasion.  I do try to have a variety of foods around and do different things with them.  This week, while my parents were in town, I tried to work in veggies where I could. I made the most wonderful spinach salad. I had a bag of sweet peppers from Costco in the crisper, along with a bag of baby spinach leaves, crimini mushrooms, Campari tomatoes, and shallots (my red onion sort of bit the dust and turned into a science project, so the shallots performed the role of understudy).  I made up a big bowl of these wonderful greens and veggies.  No croutons necessary here.  I tossed this salad together and put out an assortment of dressings so each could have their favorite. I had mine with a Wishbone Bountifuls Tuscan Romano Basil (at a PointsPlus™ Value of 1 per 2 tbsp).  I also put out some blue cheese crumbles (which go a long way when you only use a tablespoon).

The grocery store actually makes it easy for you to vary your meals.  If you follow the sales circulars, you will see what items are seasonal.  I like to keep fruit in season in the house…I have been on a pineapple kick, of late. I also have become quite the apple snob.  I love Jazz, Honeycrisp, Fujis & Pink Lady.  I was also told about two other varieties that I have to try: Junami and Kiku (thanks to Charla for these suggestions). I will get back to you guys on how those last two are.  Right now we are working through a clam-pack of Costco’s Pink Lady apples. I really think there may be something to the old adage “An apple a day keeps the doctor away.”  What do you think?

“Variety's the very spice of life, that gives it all its flavor.”

~William Cowper, English Poet

RECIPES

Nacho-rific Stuffed Chicken

This recipe is courtesy of Hungry-Girl.  I caught her show on the Cooking Channel this afternoon, and wanted to forward a few of these made-over favorites to you guys.  The ones she made today looked wonderful, and I will be making them this week!

PointsPlus™ Value:  6

Preparation Time:  25 min

Cooking Time:  35 min

Yields: 4 servings – 1 stuffed chicken cutlet

Nutrition Information: 270 calories, 4.25g fat, 780mg sodium, 13g carbs, 2g fiber, 1.5g sugars, 40g protein

Ingredients:

1/2 cup fat-free refried beans

4 wedges The Laughing Cow Light Creamy Swiss cheese

1/4 cup shredded fat-free cheddar cheese

16 low-fat baked tortilla chips (like the kind by Guiltless Gourmet)

1 tsp. dry taco seasoning mix

Four 5-oz. raw boneless skinless lean chicken breast cutlets, pounded to 1/3-inch thickness

1/8 tsp. salt

1/8 tsp. black pepper

1/4 cup taco sauce, divided

Optional toppings: fat-free sour cream, salsa

Instructions:

Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray and set aside.

To make the filling, combine beans, cheese wedges, and shredded cheese in a bowl. Mix thoroughly and set aside.

Put chips in a sealable plastic bag and crush with your hands or a rolling pin. Add taco seasoning and give it a good shake to mix. Set aside.

Place cutlets flat on a clean, dry surface, and season with salt and black pepper. Spoon filling onto the centers of the cutlets, evenly dividing it among them (about 2 tbsp. each). Carefully roll each cutlet up over the filling (which may ooze a little, but don't worry!) and secure with toothpicks, if needed. Transfer to the baking sheet.

Cover each stuffed cutlet with 1 tbsp. taco sauce, using the back of the spoon or your fingers to coat. Coat cutlets with crumb mixture. Cover the baking sheet with foil, and bake in the oven for 20 minutes. Carefully remove foil. Bake until chicken is cooked through and outsides are crispy, about 15 additional minutes.

Let cool slightly and remove toothpicks (if using). If you like, top with sour cream and salsa. Enjoy!

MAKES 4 SERVINGS.

Guac ‘n Roll

This is another recipe courtesy of Hungry-Girl.  Another one that shows that a couple of simple substitutions can make a great low cal/guilt free version of a favorite!

PointsPlus™ Value: 2

Preparation Time:  5 min

Cooking Time:  none

Yields: 6 servings at 1/3 cup each (1/6 of recipe)

Nutrition Information: 78 calories, 3g fat, 320mg sodium, 10.5g carbs, 3.5g fiber, 4g sugars, 3.5g protein

Ingredients:

One 15-oz. can early/young peas, drained

1/2 cup mashed avocado (about 1 medium-small avocado's worth)

1/3 cup chopped cherry or grape tomatoes

1/4 cup finely chopped onions

1/4 cup fat-free Greek yogurt (like Fage Total 0%)

4 tsp. lime juice

1/2 tsp. chopped garlic

1/2 tsp. garlic powder

1/4 tsp. salt

1/8 tsp. pepper

1/8 tsp. cumin

1/8 tsp. chili powder

Optional: chopped cilantro, chopped jarred jalapenos, additional salt and pepper

Instructions:

Place drained peas in a medium bowl and mash thoroughly with a potato masher or fork. Add all other ingredients except for the tomatoes, onions and optional items. Continue to mash until blended. Stir in the tomatoes, onions and, if you like, some chopped cilantro and/or jalapenos. Season to taste with salt and pepper, if needed. Enjoy!

MAKES 6 SERVINGS

Hungry Girl’s Magical Low-Calorie Margarita

No Mexican feast is complete without the Margarita.  There are zillions of recipes for margaritas.  And though they all vary as far as taste and ingredients are concerned, most have one thing in common -- they're incredibly caloric!   In fact, most contain between 250 - 500 calories.   But margaritas are fun, and they taste great.  They're also fantastic "virgin" style (without alcohol), in case you're not old enough to drink or just prefer not to.  In any case, you'll LOVE HG's Magical Low-Calorie Margarita.  It's yummy, refreshing and it'll fool everyone you know into thinking they're sipping a real, high-calorie version of the popular cocktail.

PointsPlus™ Value: 4

Preparation Time:  5 min

Cooking Time:  none

Yields: 1 serving

Nutrition Information for entire recipe (1 Margarita): 115 calories, 0g fat, 55mg sodium, 2g carbs, 0g fiber, <0.5g sugars, 0g protein

Ingredients:

3/4 cup Sierra Mist Free (or Diet Sprite Zero, or your other fave no-cal lemon-lime soda)

*1.5 oz. tequila

1 packet (two 5-calorie servings) sugar-free powdered drink mix, lemonade (like the one by Crystal Light) 2 tbsp. lime juice

Optional: lime slice for garnish and salt or no-calorie sweetener for rim of glass

Instructions:

If desired, run some lime juice along the rim of the glass and dip into a dish of salt or sweetener. Mix all ingredients together. Pour over 1 cup of crushed ice. Optional: Garnish with lime slice. Enjoy. Serves 1!

*You can also make your Margaritas alcohol-free.  Each recipe, without tequila, contains around 20 calories.

Can I get a bravo, please?

Well, here I go issuing in a tardy fashion, yet again.  This week has been another busy one at work, and I fear that this is quickly becoming the norm.  I did manage to get down to the gym this week and work out with Jenna and I got a bit of running in.  Some days are easier than others, and some days I feel like the running is whipping my ever-shrinking butt!  I think that, with time, it will get easier.  I keep thinking back to last year at this time, and how far I’ve come.  I am so looking forward to the Central Market Thrill of the Grill race.  This is the one that I did my best time on back in 2010, and since this is the one I committed to run (the whole thing) this year, it would be the perfect ending to beat that time and do my personal best. 

In other news, on February 22 at 1:02 p.m., I became the mommy of a 4-year-old.  I am still trying to figure out how that happened.  Below are a few photos from Adam’s birthday celebration (no party, just family!!!)

The first is an action shot (yes, I actually took an unblurry photo!) of Mr. Boy blowing out the candles on his cake.  He had a great birthday, and he got a bike, to boot (picture number 2!)  I miss being that young, sometimes. The innocence is fantastic, and the simple things made you so happy!  Okay, so don’t let this get out, but being a mom isn’t all THAT bad.  I just think that we should have an adult time-out from time to time…especially when the work weeks are hectic.  The final shot is a super special birthday crown made by Miss Roshonda, Adam’s teacher, at Primrose School of Hickory Creek.  I am now on a mission for a Lucite case to keep this gem in pristine condition.  Rumor has it that Miss Roshonda makes the BEST birthday crowns!!!! I love the fact that she put Thomas the Train on there.  Adam LOVES Thomas!!

Can I get a bravo please?  I actually made it to my meeting this week.  I swear it was all I could do to get out of the house!!! I gave myself the pleasure of the day off today, which I will probably end up regretting later on, or at least on Monday!  I still maintained my streak of not missing a meeting.  Today, as tempting as it was to just weigh and leave, I stayed for the meeting. I just LOVE Charla’s meetings in Denton.  What a wonderful speaker and motivator!!!  This is why I am such a proponent of weighing AND staying.  There is always some bit of information to be gleaned.  If nothing else, it provides a great support system for you along your journey.

Next week is the start of another month end process.  I am HOPING that I have an easier time of it.  I think that with a little more database work after the close is over, I should be in a somewhat better position. The goal this week? Try and remain on an even keel.  Not even sure that’s doable, but I will try.

This week’s meeting focused on a favorite topic of mine. Portion control.  For me, the biggest contributor to all the weight that I have lost since 2008 has been the attention to portion control.  I have many, many sets of measuring cups, spoons, and scoops.  I also invested in an electronic food scale.  I weigh everything from lunchmeats to bagels and fruits to chips.  It’s amazing that our sense of size can become so distorted.  Everything today is so supersized, that our sense of ‘normal-size’ can become distorted as well.

As a rule, I tend to take ½ of my entrées home when I dine out.  In my opinion, leftovers make a great meal when you don’t have time or don’t feel like cooking.  There is also nothing wrong with sharing entrées either.  Last night we had a Sisterhood event with some of the women from my synagogue.  I ordered one of my favorite Italian dishes, eggplant rollatini, and immediately cut the entrée in half and took the rest home with me.  Actually, I ended up only eating about a third of the plate.  We split an order of Tiramisu four ways, and that little sliver was just enough to satisfy a sweet-tooth after that wonderful meal. 

This week’s Weight Watchers Weekly focused on this topic as well.  I am going to list a few hints about portion sizes that were mentioned in the publication.

ARE YOU OVERDOING IT?

Pasta with Marinara Sauce and Meatballs: Typical super-size serving is 2 cups of pasta with 1 cup of sauce and 3 large meatballs (27 PointsPlus™ Values).  The plan-wise serving size is 1 cup of pasta with ½ cup of sauce and 2 small meatballs (16 PointsPlus™ Values).

Apple Juice: Typical super-size serving is 12 oz (5 PointsPlus™ Values). The plan-wise serving size is 4 oz (2 PointsPlus™ Values)

Movie-Theater Popcorn [without “butter”]: Typical super-size serving is 11 cups (14 PointsPlus™ Values). The plan-wise serving size is 3 cups (4 PointsPlus™ Values).

Blueberry Muffin: Typical super-size serving is a 4-oz muffin (12 PointsPlus™ Values). The plan-wise serving size is two 2-oz mini muffins (7 PointsPlus™ Values)

ARE YOU EATING OR DRINKING ENOUGH?

Tomato Slices, on a sandwich or burger, typical serving is 2 slices (1/4 cup).  The good health guideline for fruits and vegetables is ½ cup

Fat Free Milk, in coffee, typical serving is ¼ cup.  The good health guideline for nonfat or low-fat dairy is 1 cup

Grapes, typical serving is ¼ cup (small bunch). The good health guideline for fruits and vegetables is ½ cup.

Flavored Low-Fat Yogurt, typical serving is a 6-ounce container. The good health guideline for nonfat and low-fat dairy is 1 cup

Hard-Boiled Egg, typical serving is 1 egg. The good health guideline for lean protein is 2 or 3 eggs

I would like to close with this nice little quip:

"Inside some of us is a thin person struggling to get out,

but they can usually be sedated with a few pieces of chocolate cake. 

~Author Unknown” 

RECIPES

Sautéed Tilapia with Almonds and Cherries

This recipe was published in this week’s Weight Watchers Weekly.  This recipe is elegant enough for company.  Filling lean protein helps make portion control easy.

PointsPlus™ Value:    4

Preparation Time:  15 min

Cooking Time:  12 min

Yields: 4 servings – 1 fillet plus ¼ of sauce per serving

Ingredients:

1 Tbsp almonds, sliced  

1 pound(s) raw tilapia, four 4 oz fillets  

1/4 tsp table salt  

1/4 tsp black pepper, freshly ground  

3 tsp olive oil, extra-virgin, divided  

1 small onion(s), chopped  

1 fl oz wine, dry white or dry vermouth (see note)  

1/2 cup(s) cherries, sweet, pitted, halved  

1/3 cup(s) vegetable broth, reduced-sodium, fat-free  

1/2 tsp dried thyme   

Instructions:

Toast the almonds in a large nonstick skillet set over medium-low heat until aromatic and golden, shaking the pan often, about 4 minutes. Transfer to a bowl.

Season fish with salt and pepper. Heat 2 teaspoons of oil in the skillet, then add the fish. Cook until firm and lightly browned, about 2 minutes, then flip and cook about 2 more minutes. Remove fish to four serving plates.

Heat the remaining teaspoon of oil in the skillet, then add the onion. Cook until softened, about 2 minutes. Add the vermouth or wine; loosen any browned bits of food on the bottom of the pan with a wooden spoon. Cook for 20 seconds, then add the cherries, broth and thyme. Heat until simmering; cook for 30 seconds to reduce slightly. Divide the sauce and toasted almonds among the fish. Serve at once. Yields 1 fillet plus 1/4 of sauce per serving.

Notes: Dry vermouth (with a white label) is a gourmet's secret ingredient in countless recipes. It's a fortified wine and can stay open on the shelf for two or three months — unlike white wine which begins to turn within hours of its being opened.

Substitution Ideas: Can't find tilapia? Try four-ounce sole or flounder fillets.

Do you know the way to San.....Angelo???

Okay…it’s Sunday, and I promise that I am NOT slacking.  In fact, I am getting this week’s (late) issuance out as I sit in my hotel room in San Angelo.  To say that I have been a bit swamped at work is an understatement, but again, I suspect things well get better as I get used to things and smarten up the processes (or at least, that’s the plan!).  As far as the journey? I had a maintain week this week, which is still good, considering the craziness.  Yes, I got to travel to San Angelo for work, and my reward for all of this? I got to miss my husband’s 44^th birthday, and Valentine’s Day.  I come home Tuesday night, after all of the festivities end.  I told Steve that I owed him a 5-star homecooked dinner when I got home.  I am planning a nice lobster dinner and maybe a few other surprises.  I will definitely post the recipes or otherwise forward them on to all of you!

The sleet, snow and ice have all gone by the wayside (thank G-d!!!)…and things in Denton appear to be getting back to a state of normalcy.  Speaking of normal? As I said, our gym is now staffed by the Verizon folks, instead of being outsourced as in the past.  I marched right down and signed up for my normal 3 sessions per week, and started with that last Tuesday, before this last round of bad weather.  Jenna is my new coach over there.  She was our wonderful intern in the Richardson office. So glad to be on her books.  She worked me so hard on Tuesday, that I felt like I was going to be sick.  Invigorating, but INTENSE!!!  We started off with intervals on the treadmill.  We alternated 2 minutes of walking at a pretty brisk 3.7 mph  with 2 minutes of jogging at 4.7 mph on an incline of about 2.5%.  We did that for 8 intervals (total of 4 walk and 4 run) and it totally got my heart rate up! 

We started in with the circuit training after that.  We did Sumo squats with dumbbells, step-ups onto the weight bench, lunges, push ups, wall squats with the stability ball, curl-presses with the body bar, and some bosu work after that.  I am fairly sure I messed up the order here, but you get the idea.  The end result? Legs, abs, butt were so sore that it hurt to stand up or sit down.  All good things though.  I am not sure about you all, but it always tends to make me feel like I had a fantastic workout when I can barely move the next day.  It was quite awhile (or so it seemed), since I had felt that way, and I am THRILLED to have the training back again.  I can’t stress enough what a BENEFIT it is for us to pay $15 for a gym membership and to have the training INCLUDED! I am so surprised that more folks at Hidden Ridge aren’t taking advantage of this!  The way I see it? More time for me J

My son and husband are now strep-free, and somehow, my 10-year-old managed to get it.  We were fine all last week, and then she started complaining of a sore throat.  We almost wrote it off as sleeping with the mouth open, but when she didn’t have any relief by the next day, we figured that a trip to the pediatrician was in order.  The rapid-strep test came back swiftly with a positive diagnosis, and so antibiotics were prescribed.  She is feeling much better today, thankfully.

So, my next two races are a done deal.  Doing the Demery 500 5K race in Fort Worth on the 20^th of this month, and on March 5^th we have the Boopa’s Bagel Deli 10K.  Any of you D/FW locals that want to do these with us are more than welcome to!  With the Boopa’s race, early bird ends on 2/17, so you’d need to hurry up and register if you are interested.  This Saturday, Brenda, Karen and I walked, and had a blast, as usual.  As the weeks go on, I look forward more and more to our Saturday 3.1.  Love this hour or so that I get to bond with my Walk-It Challenge ladies.  Hoping to pick up a couple of additional walkers, if I can convince them to join us!  I also picked up another reader for the newsletter this past week.

Public Service Announcement:  Distribution check!  If you no longer want to receive this little newsletter, PLEASE drop me a line.  No feelings to be hurt…I just don’t want to spam anyone!!!

I wanted to put in this graphic from Hungry Girl.  This is her “Top Ate” Staples list.  In case this is too small, the list is comprised of:

1. House Foods Tofu Shirataki Noodles.  These are my new best friends.  So much to do with these, with little PointsPlus™ impact!
2. The Laughing Cow Light Creamy Swiss wedges.  These are the perfect size to spread in place of mayo or fatty spreads, or use in place of butter or margarine.
3. Blue Diamond Unsweetened Vanilla Almond Breeze – the perfect treat. At 40 calories per cup, it’s the perfect milk swap!
4. Canned pure pumpkin – I have been using this to make the most delicious yogurt parfaits!
5. Vitalicious VitaTops – ‘Nuff said.  These are wonderful to cure any cake or chocolate craving!
6. Fat-Free Greek Yogurt – I like to combine this with #4 above to make my parfaits.  I have to agree with Hungry Girl on the Fage brand.  It’s the best, in my humble opinion!
7. Fiber One Original Bran Cereal – I add this to the yogurt parfaits for a bit of crunch or use it to bread faux-fried foods.
8. Butternut squash – this is a great potato swap.  It will last for MONTHS when stored in a cool, dry place.

I actually have ALL OF THESE in my house all the time.  There are countless things you can do with these simple ingredients!!!  

This week’s meeting focused on a really relevant topic, in my humble opinion—Are you REALLY Hungry???

How many of us actually eat JUST when we are hungry? If it was that simple, none of us would need Weight Watchers…

When is it truly hunger? Ask yourself these three questions.

• I know I’m truly physically hungry when___________________.
• When I’m truly hungry, the foods that satisfy me are______________________.
• What I’ve noticed most about my hunger since following PointsPlus ™ is_______________.

Often people eat when they’re not physically hungry.  There are lots of reasons, some of which aren’t fully understood.  Some may eat because of boredom, sadness, happiness, stress, habit and peer pressure.

How can you avoid eating for these non-hunger reasons?  If you have the urge, ask yourself, “What am I feeling? Am I really physically hungry? Am I thirsty? What do I really need right now?” When you check in, you may discover that you don’t need food afterall.

What about when you are actually hungry?  Rely on the Power Foods; pack a lunch filled with them and carry fruit with you. That way, when you do feel physically hungry, you will have laid the groundwork for success by being prepared with the smarter choices.

This week, think about the friends who would be the most encouraging during times when your emotions are about to send you to the fridge.  Add them to your phone’s favorites!

This closing quote is by far not new, but it is still appropriate!

"If hunger is not the problem,

then food is not the solution!” 

~author unknown

RECIPES

Rick Bayless’ Crunchy Tomatillo-Avocado Salsa

This delicious salsa accompanied Adi and Andy to our Superbowl Party on the 6^th.  They were gracious enough to leave the leftovers with me, and they repurposed themselves into a lovely marinade and topping for boneless skinless chicken breast.  If you have never seen a tomatillo, I pasted a graphic below!

What I did with the leftover salsa…I took a gallon-sized zip-top bag and inside I placed 2 (5 oz) boneless, skinless chicken breasts and added the leftover salsa.  I sealed the bag, and smooshed a few times.  Marinate in the fridge for a couple of hours.  Preheat the oven to 375 degrees and bake for about 25-35 minutes, or until juices run clear.  This is the perfect light dinner, and although most of the ingredients are Power Foods, the avocado (although not on the list)  still provides a nice healthy punch of heart-healthy monounsaturated fats!  I served this with a nice brown rice side dish that included more green! (spinach, mushrooms, garlic, green onions and about 1/3 cup of grated Asiago cheese).  Just what I wanted for dinner that night. 

PointsPlus™ Value:    2

Preparation Time:  5 min

Cooking Time:  None J

Yields: 2 ½ cups of salsa; serving size of approximately ¼ cup

Ingredients:

8 oz chopped tomatillos, about 2 medium, husked and rinsed  

1/2 cup(s) cilantro, loosely packed, coarsely chopped  

2 small jalapeٌo pepper(s), stemmed and roughly chopped  

1 medium avocado, pitted, flesh scooped from the skin  

1 small onion(s), cut into 1/2 inch pieces  

2 tsp kosher salt   

Instructions:

Roughly chop half of the tomatillos and scoop them into a food processor with the cilantro and green chiles. Measure in 1/4 cup water and process to a slushy, coarse puree. Roughly chop half the avocado, add it to the processor and pulse until it is incorporated into the salsa. Scrape into a serving dish. Scoop the onion into a small strainer and rinse under cold water. Add to the salsa. Finely chop the remaining tomatillos and add them, too. Finally, chop the remaining avocado into 1/4-inch pieces and stir them into the salsa. Taste and season with salt, usually about 3/4 teaspoon.

Alternative Method: Put all the tomatillos (quartered), cilantro and chiles through a meat grinder to chop them (no water necessary), then stir in finely chopped avocado and rinsed onion.