Like This? Eat that!

Happy Sunday All!

I am sitting here, happily (but tardily) writing this week's issuance from my sofa.  Quite frankly, I am EXHAUSTED!  I actually did back to back races this weekend - Saturday was the Central Market Thrill of the Grill 5K in Plano and this morning (yes...in the rain/wind/coolness) was the Heels and Hills 10K in Irving.  When I did a quick check of the pedometer, when all was said and done, I have done 13.75 miles between Saturday and Sunday. Do you realize that this is MORE than a half marathon? I like to say that I did a half...it just took me TWO DAYS to complete it.  I logged over 29,000 steps, did 13.75 miles, and burned over 1450 calories over the last two days.  It should also be noted that I did sprint across the finish line in both races, although I did not run the entire two races.  I jogged a bit on Saturday, and walked the 10K on Sunday.

The finishing touch to the whole race weekend was that I actually got to see Coach Dwayne this morning! He looked so great in a skirt (much better than me, anyway!).  Men can do this race, but they have to dress in skirts to do it.  Dwayne was pacing the 1:55 half marathon group.  Quite comical. We had a superman, a guy in a mini skirt and fishnet knee-hi's (don't ask...) and someone in a kilt.  I think that Heels and Hills is something that I will continue to do.  Love what they stand for!

I think this is the reason that I am typing from the couch.  I got home this morning after the race, pulled the Veracruz into the garage (hubbie advised this since there was yet another severe-potentially-hail-producing-storm headed our way), took off the running shoes, limped over to the couch and promptly fell asleep.  Soooo tired! LOL...

I had a maintain week (up a slight .8 from last week. Anything over or under a pound is a maintain in my book. No need to obsess over minor fluctuations!)  I am also beginning to settle nicely into the new job.  I was also told that my manager would be taking care of the backfilling of my old job this coming week. Although I will be crossing my fingers, I will also NOT be getting my hopes up!

My goals for the upcoming week include the following:

• Submit my monthly reporting on time
• Don't go crazy while doing bullet #1
• Try to take a break to get some walking in, since I will in all likelihood be working from the house to accomplish bullet #1
• Track, track, track
• Reflect on how GREAT this weekend was
• Check in with my accountability partners for motivation and feedback

This week, the topic of our meeting dealt with keeping things interesting in the kitchen so you don't get bored.  I know that with the introduction of the new Weight Watchers program, many of you guys may have been a bit gun shy, because of the way that PointsPlus are calculated.  You may have found that you were sticking with the same chicken dish and same lunch or dinner for most of the week.  The good news story is that most lean protein (chicken, fish, eggs, etc...) have NOT changed values with the shift in plans.  Also, fruits and MOST vegetables are now zero PointsPlus values.

Our meeting focused on ways to beat boredom.  An example here (that I liberated from this week's Weight Watchers Weekly) is: 

If you always go for CHICKEN, you may want to try...

Grilled tuna steak, mahi-mahi and trimmed pork tenderloin for a similarly mild but appealing flavor. The PointsPlus values work out to be the same, 3 to 4. You can also add zing to lean turkey with sauces made with honey and mustard, apple and cranberry, tropical fruit salsa, or Indian-inspired lime, cucumber, and chutney. Shape ground turkey or pork into burgers, meatballs, or a wonderful meatloaf!

If you always go for APPLES, try...
Pears, kiwi, apricots, and cherries/blackberries. These are all good sources of fiber, and are all loaded with vitamins and minerals.  Grab fresh apricots for an on-the-go snack instead of an apple, or slice kiwi in half crosswise and scoop out the flesh with a teaspoon. An easy taste treat: Grill pears for a sweet-smoky dessert (drizzle with balsamic vinegar and brown sugar or honey), or add your favorite berries to natural yogurt for a fresh and satisfying dessert or snack

If you always go for PASTA, try...
Quinoa, barley or whole-wheat couscous (technically a pasta!), for their satisfying texture and nutty taste. They're all Power Foods, too, with more fiber than pasta has. Quinoa also delivers 8 grams of protein per serving! Mix into salads, soups, and stews; or prepare as hot or cold side dishes.

If you always go for CARROTS, try...

Cucumber, fennel, jicama, snow peas, or even raw string beans as fresh, easy-prep alternatives to the old orange standby-and all three are zero PointsPlus value. Slice into sticks if necessary and then dip in low-fat hummus, salsa, or tzatzike (Greek yogurt dip) for a crunchy, fiber-packed snack.

If you always go for WATER, try...

Seltzer with slices of your favorite fruits and veggies-- lemon, oranges, watermelon, cucumber, mint, or lime. Or...just add a splash of 100% fruit juice (try cranberry, pomegranate, or grape) for sweet flavor without all of the PointsPlus values of juice alone.  If you are a soda fan, consider investing into a carbonating machine (like Sodastream), to bubble up any drink, including tea.  I actually bought one of these machines in 2005 because my husband and I prefer carbonated water to traditional sodas.  Sometimes, I think that the only reason I drank sodas was for the carbonation, so this appliance filled that bill nicely!

If you always go for SANDWICHES, try...

Whole-grain tortilla wraps, corn tortillas or crispbreads in place of your usual bread slices.  You can also get creative with the in-betweens; cottage cheese with red and yellow peppers, low-fat turkey with cilantro and homemade guacamole, or smoked trout with fresh spinach and cucumber slices.

What is Elissa eating these days?  These are my favorites, of late!

• Greek yogurt with 1/4 cup Kellogg's All Bran Bran Buds, 1/3 cup pumpkin and a dash of pumpkin pie spice.  If you need to cut the tang of the yogurt, use Stevia or agave nectar.  Also add a 1/2 tsp of vanilla extract if you like!

• Jazz, Pink Lady, or Fuji apples

• Cara Cara Navels

• Butternut Squash. Preheat oven to 375 degrees.  Nuke squash for three minutes in the microwave to soften the skin.  Don't use a veggie peeler (I tried that this afternoon and proceeded to kill my Kyocera Ceramic one!!!). Cut squash in half and discard seeds and membranes.  Cut skin off and cube squash into 1/2 inch pieces.  The skin will be easy to remove due to the microwaving! Lay squash on a large baking sheet and drizzle with olive oil. Bake for about 30 minutes or so, until squash gets soft. Sprinkle with pumpkin pie spice, a dash of kosher salt and about 2 tablespoons of maple syrup. Mmmmm.....

• Chicken salad made with Costco rotisserie chicken. Pull breast meat off of chicken, and dice up. Add two to three tablespoons of Hellmann's Light Mayo, chopped celery, a bit of diced red onion and celery salt.  Perfect on matzo or as a wrap! 
  

• New potatoes

• Baby spinach wilted in a teaspoon of olive oil with garlic

I'd like to leave you with this quote from the meeting room.  I love this because you do NOT have to deprive yourself.  Just be smart and account for everything!

"Deprivation is one of the most fattening things you can have!"

~JC on Weight Watchers.com

Product Du Jour
At our race this weekend, I was introduced to Siggi's Icelandic Skyr Strained Nonfat Yogurt.  Now, as a fan of Greek yogurt, I was excited to try it.  The vanilla was so creamy and would be great frozen as a dessert!  Worth trying.  Website: http://skyr.com/

Website Du Jour

I am a follower of Laura Thornquist, "My D/FW Mommy"  who appears on WFAA in the mornings.  She is known for searching out the great local deals so that we don't have to stress over them.  If you are living in the D/FW area, you should really check out Zaycon Foods. Their website is: https://www.zayconfoods.com/.  I took advantage of a great deal last month on 93/7 ground beef.  For $2.89 per pound (which is about 1/2 of the price in the grocery store), we were able to purchase the ground beef in bulk and as as a result, saved quite a bit of money. 

The company is based out of Washington State, and does monthly sales events locally in a few states, Texas included.  There are various pickups around the metroplex, including Frisco, Plano and Lewisville.  They do everything, so that on the event day, all you do is print out your order confirmation and show up. You don't even have to get out of your car! They load it for you.

Below is a bit about their sales model.  No, I was NOT compensated by the company, but I believe in spreading the word about great service and products where I can!

Having missed out on the chicken event back in Jan/Feb, I hope to take advantage the next time it comes around.  You can also split your purchase(s) with other families to help save on cost as well!

1) COMBINED          BUYING      POWER	2) DIRECT            FARM-TO-            CONSUMER	3) SOLD BY      THE CASE	4) SELECT      PRODUCTS	5) SALES EVENT      MODEL
We combine the buying power of many families together, enabling us to negotiate huge savings on food purchases for your family	We bring products direct from the farm / processor (or as nearly as direct as possible). The products are as fresh as if you had your own farm, but without all the chores	We sell food products only by the case. No extra costs for handling. And no more empty shelves in your pantry	We sell only what we eat ourselves—high quality, healthy food. Our focus is on a select number of commonly consumed food items such as fresh meats like chicken, beef, turkey, pork and fish	Our unique sales event approach turns traditional food purchasing on its ear. Convenient, quick, organized—about 2 minutes and you never even need to get out of your car

Recipes
Spring Salad with Strawberries & Goat Cheese

Tangy goat cheese is the perfect balance for sweet strawberries. When strawberries are not in season, try thinly sliced, red-skinned pears.

Course: light meals
PointsPlus™ Value:    3
Servings:  4
Preparation Time:  10 min
Cooking Time:  0 min
Level of Difficulty:  Easy

Ingredients:

3 Tbsp orange juice  

1 Tbsp canola oil  

2 tsp balsamic vinegar, aged-variety  

1/4 tsp black pepper  

1/8 tsp table salt  

4 cup(s) mixed greens (or use baby spinach if you like!)

1 cup(s) strawberries, sliced  

1/4 cup(s) semisoft goat cheese, crumbled  

2 Tbsp salted dry-roasted pistachio nuts, coarsely chopped 

Instructions:

In a cup, stir together juice, oil, vinegar, pepper and salt; set aside.

Arrange mixed greens in a large shallow bowl; top with strawberries, cheese and nuts. Just before serving, stir dressing and drizzle over salad; toss gently but well. Yields about 1 1/4 cups per serving.

Live an Active Lifestyle and Keep on Trackin' (can't decide which topic is which this week! Weight Watchers says one thing and Leader says another!)

Happy Thursday all!

This week has a completely different tone for me than last week.  I decided to make the most of a bad situation and reach out to my readers.  What an outpouring of support I received!  I also reached out to a girlfriend of mine in Orlando (we keep in touch via Facebook…go figure!) and we decided to use each other as accountability partners.  We started this week communicating on how it was going with the exercising, weighing, and eating via a message string.  I also changed my attitude and started to REALLY utilize all of the features of the online tracker, including the hunger signals.  I have been making an honest effort to drink more (which consequently, results in more trips to the ladies room!!!!)  I added a couple of more friends to my Weight Watchers stash of friends (always looking for someone else to help or rely upon for support) and may have located another accountability partner in the process.

One of the other things that I did this week was really keep track of my hunger signals.  You know the charts on the tracker that talk to the degree of hunger before and after meals. There is also a similar feature on e-Tools that does the same thing.  Every night from time immemorial, I’d have a snack of popcorn during my evening television shows.  Not once during those snacks (and I want to preface this by telling all of you that these are the MINI BAGS of the popcorn that has 3 PointsPlus per bag, so it’s not like a binge) did I ever see if I was actually HUNGRY during that snack.  It was done out of habit.  Well, since I started being mindful of those signals, I was able to cut out the evening snack for the better part of the last two weeks.  I think that helped contribute to my success over the last little bit.

This week was good in that I also held true to sticking to my activity regimen.  I got happily beat upon by Coach Jenna.  LUNGE and SQUAT must have been tattooed on my forehead this week, because that’s what she seemed to focus on.  My bottom half is not happy, but the workouts ROCKED.  Curtsey lunges, split squats, sumo lunges, back lunges, side lunges…you name it…she inflicted it!  I also am going to ask her to work more abs into the regimen. I think that I am almost back to where I was when I moved offices in November.

Well…I am happy to say that the up week I had the week before was negated by my loss this week.  I lost 3 pounds (still in the red, but working in the right direction) and I am ecstatic!!! I think once I reestablish my focus, I can get back in the game.  Already on my way, apparently!

For those of you wondering about my New Year’s Resolution regarding doing monthly races, I am happy to report that all is alive and well on that front. January, February and March are in the history books.  In April, coming up on the 30^th is the Central Market Thrill of the Grill 5K race, and I will be participating in that one.  The best part? Breakfast afterward! Moving on to May, I have two scheduled.  May 1^st (yeah…I know..back to back races!) is the Heels and Hills 10K in Irving and on May 22^nd Heels and Hills is hosting the Walk-It! Challenge race in Irving as well. I will be participating there too!  This will be the third charm I receive from Weight Watchers for doing the challenge.  I will keep you all informed on the races for the second half of the year.  I also extend an invitation for each of you to join us in any of those races.  Additionally, if any of you hear of any cool races coming up, feel free to drop me an email and I will put the word out.  Our stand-by races for the last half of the year will always be the FWRC races, held at Trinity Park in Ft. Worth.  They usually do one a month on Sundays.  I will still check the boards and see what else is out there.

This week we talked about tracking, and the things that help make it easier.  Do you identify with any of these types of trackers?

• Socialite – this breed of tracker tracks everything except for party food
• Weeker – this breed of tracker is wonderful from Monday to Friday. Weekends? Not so much
• Traveler – this breed of tracker travels quite a bit for work and because he or she is a away from home, doesn’t track that food. Doesn’t count if it’s not on home turf!
• Unforgettable – I remember everything I eat. Will track it later. Have you ever really TRIED this??? Harder than it looks.
• Planner –  Is great when he or she has control over what they plan to eat.  If someone throws a monkey wrench in the mix, all planning goes out the window.
• Clicker – this breed of tracker has a mental count of how many points consumed, but NEVER writes it down
• Chewer – this breed of tracker tracks whatever he or she can chew.  Nothing liquid makes the tracker
• Daytimer – this tracker is fantastic from 9 to 5. Nothing hits the tracker after sundown.

Any of these sound like you?  If tracking isn’t in your DNA, try looking at your program materials for the Simply Filling technique. This is the one where you eat only Power Foods and track anything not considered a Power Food as part of your 49 Weekly Points Allowance.  For me, what works is that I always plan for my dinner first.  This gives me a baseline of what my PointsPlus are for breakfast and lunch.  This is a method that works for me.  Ask around. See what others are doing!

I keep forgetting to mention this…but I wanted to before I forget! There is a smartphone app out there right now for the Android-based phones called WW Scancalc, which allows you to scan the UPC code of a food and the app displays the PointsPlus Value of that food. I hear that the app is currently in production for the iPhone, but it’s not available yet.  The website is https://market.android.com/details?id=com.vonhelmutsoftware.wwscancalc for those of you interested in reading more about that.

If you are in need of some great meal ideas for under 300 calories, I’d like to suggest the new Hungry Girl Cookbook “300 Under 300.”  Many of you may know that I have a major girl-crush on Lisa Lillien.  What great ideas this woman has.  I have made several of these and they are all great! Below is a photo of this treasure.  You can find this book for around $14 or so.  Some sites may have it for less. 

I hope that this week is wonderful for each of you, and that you achieve what you set out to do.  Please keep a positive attitude.  It really helps move you in the right direction. I am proof of that!!!  Happy Passover and Happy Easter to all! Love you all!!!!

“If you plan to lose weight this week, plan to track this week!”

-Jackie Billingsley, Weight Watchers Leader Extraordinaire!

 

Recipes

Baked Eggs – Italian Style

Somewhere between a baked frittata and pastaless lasagna, this casserole is delicious with arugula salad or mixed greens.  A nice change from having matzo every day during Passover!

 

Yield: 8 servings (serving size: 1 cup)

Prep Time:   8 MINUTES

Cook Time: 18 MINUTES

PointsPlus™ value: 5 per serving

Ingredients:

Cooking spray

4 tablespoons light olive oil vinaigrette, divided (such as Ken's Steak House Lite)

1 1/2 pounds peeled and deveined large shrimp

1 cup grape tomatoes, halved (I had yellow Sunbursts in the house, and substituted those!)

12 chopped pitted kalamata olives

1/4 cup chopped fresh basil

1 1/2 ounces crumbled reduced-fat feta cheese

Chopped fresh basil (optional)

Lemon wedges (optional)

Instructions:

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1 tablespoon vinaigrette and shrimp. Cook shrimp 3 minutes or until done, stirring frequently.

2. Remove shrimp from pan; keep warm. Add tomatoes, 3 tablespoons vinaigrette, olives, and basil to pan. Cook 1 minute or until tomatoes are thoroughly heated. Remove pan from heat. Add shrimp to pan; toss gently. Sprinkle with cheese and additional basil, if desired; toss well. Serve with lemon wedges, if desired.

I served this over whole wheat orzo, and it was absolutely fabulous!

Rigatoni with Shrimp in Tomato and Feta Sauce

This dish is one that I used to make a long time ago, and I decided to bring it out again.  Very fresh tasting and light.  Once again, our local grocery had shrimp on sale, so I had to indulge.  Now I pass the spoils on to all of you! Enjoy!!!  The photo below is one I captured of the shrimp cooking in the tomato mixture.  I found this recipe on Epicurious back in the day, and as I always do, made it my own.

Yield: 12 servings

Prep Time:   15 MINUTES

Cook Time: 35 MINUTES (including pasta cook time)

PointsPlus™ value: 7 per serving

Ingredients:

1 large raw onion, chopped  

1 1/2 Tbsp olive oil  

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

1/2 cup(s) white wine  

1 (15 oz can) diced tomatoes, undrained

1 (28 oz can) crushed tomatoes, undrained

1/4 cup(s) parsley  

1/2 tsp ground basil  

1/2 tsp dried oregano  

3/4 tsp kosher salt  

2/3 tsp crushed red pepper flakes  

2 pounds large shrimp, shelled, deveined if desired, and rinsed  

16 oz uncooked rigatoni  

1 cup(s) crumbled feta cheese, divided

Instructions:

In a kettle cook the onion and the garlic in the oil over moderately low heat, stirring occasionally, until they are softened, add the wine, and boil the mixture for 1 minute. Stir in the tomatoes with the juice, 1 tablespoon of the parsley, the basil, the oregano, the salt, and the red pepper flakes and boil the mixture, stirring occasionally, for 5 minutes, or until it is thickened. Add the shrimp and cook the mixture over moderate heat, stirring, for 4 to 5 minutes, or until the shrimp are just firm.

In a large kettle of boiling salted water cook the rigatoni until it is just al dente, drain it well, and stir it into the shrimp mixture. Stir in 2/3 cup of the Feta and salt and pepper to taste, transfer the mixture to a lightly oiled 4-quart shallow glass baking dish, and sprinkle the top with the remaining 1 tablespoon parsley and the remaining Feta. Bake the pasta in the middle of a preheated 450°F. oven for 20 minutes, or until the Feta is bubbling and the top is slightly crusty.

Make Some Me Time!

Happy Sunday everyone!

I am beginning to sound like a broken record these days, and I am fearful that I don’t know how long I will be able to keep up this newsletter.  I have been absolutely swamped.  I think this is one of those times were I may need to rely on YOU all for support.  I am unable to keep my head above water and I feel like I am on a slippery slope.  I am trying to keep in adherence to the plan, but have been struggling a little bit.  To try and take control of the situation, this is what I have done:

1. Sat down with hubbie and planned dinners for the next 6 nights
2. Actually tracked BEFORE my meals
3. BREATHE and reboot.

 I think that the topic of this week’s meeting is very relevant.  Taking time for YOU is an important part of this journey, and is one that you should NOT feel guilty about.  Good, bad, or ugly, I have my meeting on my calendar, and I treat it like any other appointment.  Making time for yourself, Weight Watchers or otherwise, is an important way of saying “I matter”.  If you don’t take care of yourself, you will not be in a good position to take care of others.  This is something that  always kept with me throughout my journey, and I think it does help.

We did our walk this Saturday, and we may have picked up a few more walkers for the Central Market Thrill of the Grill 5K on the 30^th of this month.  If you have been following, one of my resolutions (the one that seems to be going WELL) has been to do at least one race per month in 2011.  January, February, March are already in the books.  April 30^th is the Central Market race and May is the Heels and Hills 10K.  In addition, May 22 is also Walk-It! Day for the Walk-It Challenge with Weight Watchers.  There are quite a few offered, including one with Heels and Hills, Lake Grapevine Runners & Walkers and some individual walks held by various leaders in D/FW.

In keeping with this topic, I did take advantage of a Groupon a couple of weeks ago for a facial. I made my appointment and am going on 4/23.  Can’t wait for that.  A nice escape. 

I just want to say that I really appreciate you all bearing with me while I go through this rough patch, which basically has been going on for about a year now???? I know I will get my head back in the game, and as long as I have your support, and can get my hubby back on board, I will be fine.  If all goes well this week with the tracking and activity and I show a loss of ANY KIND, I can say that I am on a roll and it will continue.  If not, I have to find another way to get the ball rolling again.  Any and ALL feedback is welcome.

Enjoy the rest of your Sunday!  I am going to indulge in Desperate Housewives and Sister Wives…it’s all about that ‘me time’ , right???

“I am the only person in the world I should like to know thoroughly.”

-Oscar Wilde

Recipes

Greek-Style Shrimp Saute

Okay...here is another one that kind of fell into my lap, in a manner of speaking.  I purchased shrimp at Kroger last weekend on special.  $4.99 a pound was a pretty good deal for 21/25 count shrimp, so I jumped on it.  The beauty part of this dish is that it's only a 15 minute project, but the flavors taste like it's been cooking for longer than that!  Enjoy!

 

Yield: 4 servings (serving size: 1 cup)

Cook Time: 6 MINUTE

Prep Time:   2 MINUTES

PointsPlus™ value: 5 per serving

Ingredients:

Cooking spray

4 tablespoons light olive oil vinaigrette, divided (such as Ken's Steak House Lite)

1 1/2 pounds peeled and deveined large shrimp

1 cup grape tomatoes, halved (I had yellow Sunbursts in the house, and substituted those!)

12 chopped pitted kalamata olives

1/4 cup chopped fresh basil

1 1/2 ounces crumbled reduced-fat feta cheese

Chopped fresh basil (optional)

Lemon wedges (optional)

Instructions:

1. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 1 tablespoon vinaigrette and shrimp. Cook shrimp 3 minutes or until done, stirring frequently.

2. Remove shrimp from pan; keep warm. Add tomatoes, 3 tablespoons vinaigrette, olives, and basil to pan. Cook 1 minute or until tomatoes are thoroughly heated. Remove pan from heat. Add shrimp to pan; toss gently. Sprinkle with cheese and additional basil, if desired; toss well. Serve with lemon wedges, if desired.

I served this over whole wheat orzo, and it was absolutely fabulous!

Time for the Happy Dance!

Happy Saturday, and what a week it’s been!!!  DRUMROLL PLEASE!!!! I received word that I got the promotion! Yahoooooo!!!!!! You know what this means, right? I can finally focus on things again, at least until the end of the month, when I realize that I still have no replacement...LOL!!!!

To make things even better, I had another opportunity to work out with Coach Dwayne on Friday.  I have to admit that this particular workout was a slight bit easier than last Friday’s, but I think that was due to the fact that he subbed in the East Fitness Center rather than the West.  No stairs in the East facility! Phew!

This week’s beating…er…um…festivities included the following:

• Two laps on the treadmill, walking for half a lap and running at 4.7 mph for half a lap for the two laps.
• 3 sets of alternating Bosu squats and front raises with the body bar.
• Step-ups and side raises 10 each leg alternating with step-ups and shoulder presses (with 10lb dumbbells) alternating with decline sit-ups for 3 sets.
• Chest press and close grip press (with 10lb dumbbells) on stability ball alternating with supermans on the mat for 3 sets

Needless to say, I was one big sweaty heap by the time it was all over…but amazingly, I felt GREAT. There is something about that feeling of accomplishment.  I also accomplished my Saturday 5k with the girls.  Seems like it’s been awhile since we were all together, but it was very nice to see everyone again! Thanks Brenda, Karen, Stacy (and Jager the Wonderpug) & Durreya!!!!  These women (and the dog) are fantastic, and I am blessed to be able to walk with them each week.

I used a no weigh pass this week.  Yes. I admit it…I didn’t want to get on the scale.  I have had a rough go of it over the last week or so, and didn’t want to face any bad news.  I gave myself permission to wimp out, but I would like to stress that I still attended the meeting.  Like I said, when the going gets tough, you need the support of those meetings.

This week’s topic deals with getting more active.  Weight Watchers usually touches on this subject a couple of times a  year--this time of year, usually in conjunction with the Walk-It! Challenge.  I have been a proponent of this since it’s inception back in 2009.  I met some great friends in the process, and I have also gotten to the point where we do a 5K walk every Saturday, and I have been doing races (not running the whole thing….) at least once per month.  This year, my resolution was to do at LEAST one a month. Some months, so far, I have done two.  My next race is coming up on 4/30 and I follow that up with another on 5/1.  Why do the Walk-It! Challenge (or any activity for that matter)?

• It provides structure and support
• It helps to make activity a habit
• It earns you Activity Points Plus values
• It can improve weight loss
• It boots physical and mental health
• It is CRITICAL for weight maintenance.

For me, the reason I embraced the challenge 2 years ago was that it gave me a goal to shoot for.  There is something rewarding about going from not really walking much at all to walking 3.1 miles at a stretch. Some days we do two of those, which equates to a 10K.  It isn’t all THAT daunting.  The running part is what is tripping me up.  I may end up doing intervals for the 4/30 race and shooting for another race to do the full out running.  More on that in the weeks to come.

It takes 3 weeks to establish a habit, and only takes 3 DAYS to break one.  I may have inadvertently broken my personal training habit during my transition from Richardson to Irving, and that, looking back, may have caused my stalls over the last few months.  Between December and the beginning of March, I had to alter my exercise routines to accommodate the training in Irving (at the time there was no free personal training), but when Verizon took over the facility, I started back up.  It does feel great to be back in there, but I fear that I may have taken some steps backward. 

I know that when I work with Dwayne, I work up a good sweat and feel so accomplished.  I love working with Jenna too, but we may need to switch some things up to get to that same level of activity or feeling.  I know things will work out though.  What a journey it’s been, you know?  Never boring…that’s for sure.

I wish you all a good week, and I want to leave you with this:

“Motivation is what gets you started.

Habit is what keeps you going.”

-Jim Rohn, Author & Motivational Speaker

Recipes

Spinach and Feta Saute

This Greek-inspired recipe makes a fantastic side dish for your Passover or Easter menu. Make sure your spinach is well-drained or it will be watery.

PointsPlus™ Value:  3

Servings:  4

Preparation Time:  15 min

Cooking Time:  7 min

Level of Difficulty:  Easy

Ingredients:

2 tsp olive oil  

1 medium onion(s), finely chopped  

20 oz chopped frozen spinach, thawed and well-drained  

1/4 tsp table salt  

1/4 tsp black pepper  

2/3 cup(s) crumbled feta cheese   

Instructions:

In a large skillet, heat oil over medium heat. Add onion and cook, stirring frequently, until just golden, about 3 minutes.

Add spinach, salt and pepper, stirring to combine. Cook until heated through, about 3 minutes; stir in feta. Yields about 1/2 cup per serving.

Spring Berries with Whipped Ricotta Cream

Diet soda is the secret sweetening ingredient in this dessert—a simple yet flavorful finale to your Passover or Easter meal.

PointsPlus™ Value:  2

Servings:  4

Preparation Time:  15 min

Cooking Time:  0 min

Level of Difficulty:  Easy

Ingredients:

2 cup(s) strawberries, freshly sliced  

1 cup(s) fresh blueberries  

2 fl oz diet soft drink, sprite, or other diet lemon-lime soft drink, divided about (1/4 cup)  

1 Tbsp mint leaves, fresh, chopped  

1/2 cup(s) fat-free ricotta cheese  

2 1/2 tsp lemon zest  

2 Tbsp fat-free sour cream   

Instructions:

Toss strawberries, blueberries, 2 tablespoons of soda and mint together in a medium bowl; set aside for 10 minutes.

Meanwhile, combine ricotta, remaining 2 tablespoons of soda and lemon zest in another bowl; whip with a hand-held mixer until light and fluffy. Stir in sour cream. Place about 3/4 cup of berry mixture in each of 4 small bowls and top each serving with 1/3 cup of cream.

Notes:

This recipe can be doubled or tripled for larger gatherings.

Experiment with other herbs for this easy holiday dessert. A teaspoon of fresh minced rosemary gives this dish a woodsy flavor and a teaspoon of chopped lavender adds a refreshing floral note.

It Takes Two (or more?!)...Baby....

Hello there, everyone!  Hope your week was great.  Mine turned out to be pretty good.  I started preparing for quarter-end, didn’t kill any of the kids, and managed to keep everyone fed and clothed.  I’d say that is success, on so many levels J

I think that the MOST exciting part of the week (besides the fact that I actually LOST 2.8 pounds) is the fact that I had the pleasure of getting beat upon by my favorite coach! Yes, Coach Dwayne was actually in the Hidden Ridge Office filling in for one of the coaches.  I went down at 4:30 pm on Friday.  So weird…I was actually looking FORWARD to this beating…and it was so worth it…

Here goes:

2 laps on treadmill starting at 3.8 mph for 1/2 lap and running 1/2 lap

Step-ups on the stairs (taking 2 at a time) x 3;

10 pushups

Side Step-ups on the stairs (taking 2 at a time) x 4

T-Raises (10 each side)

Suicides

Lat Pulldown

Bicep Curl

(this whole set x 2)

Lateral Suicides

Tricep Extension-set of 12

Seated Oblique Twists - 10 each side

(this whole set x 2)

Backward Suicides

Treadmill for 10 minutes at 3.8 mph, starting at 0 incline, increasing 1 each .01 lap.

Tiring, yes...but exhilarating at the same time!!

I am so glad that this took place AFTER working hours.  I just dragged my tired butt down to the car, and drove home in my stinky workout clothes! LOL…

Okay…this sort of segue ways into the meeting topic for this week…”The Power of Two”.  Research has shown that people who attend meetings lose three times more weight than those who try to go it alone.  The theory here is that buddying up with a friend, or having a support system, can help you stay motivated, and hold you accountable at the same time. 

For me, I have a few good friends that I met in 2009 during the first Weight Watchers Walk-It! Challenge.  We met in Flower Mound to train for walking our first 5K race and we never stopped walking.  I look forward to my Saturdays with the girls.  Our group has actually grown over the last year or so, and it always stays fun.  We also branched out to trying to do more races, both 5K and 10K.  Shooting for running/jogging my race on the 30^th of this month.  Not sure I’ll be ready, but I am going to give it the old college try. 

How can you find a buddy who’s right for you???

The buddy system will work best when:

·         You have similar behavior goals

·         You have a similar commitment to eating right and exercising

·         Your schedules mesh

·         You agree to reinforce positive behavior and offer each other lots of praise!

·         Jealousy won’t be an issue

·         You see each other in person

·         You do more than just form a buddy system J

…and above all, this week? Remember---

“Birds of a feather…flock together!”

Recipes

Creamy Lemon Pie

This recipe was in the Weight Watchers Weekly.  If lemon isn’t your thing, go ahead and substitute key lime juice and lime zest and turn it into a key lime pie instead!  Rich and creamy, you'll never guess that this pie is light. Make two — serve one and freeze the other for up to two weeks.

PointsPlus™ Value:    4

Servings:  10

Preparation Time:  15 min

Cooking Time:  15 min

Level of Difficulty:  Moderate

Ingredients:

6 whole reduced-fat cinnamon graham crackers  

2 Tbsp butter  

11 oz fat-free sweetened condensed milk  

2 large egg(s)  

1/2 cup(s) fresh lemon juice  

1 Tbsp lemon zest

Instructions:

Preheat oven to 350ºF.

Grind graham crackers in a food processor until fine crumbs form. Or place crackers in a resealable plastic bag and crush with a rolling pin. Place crumbs in a small bowl.

Melt butter on stove top or in microwave and pour over graham cracker crumbs, mixing with a fork until completely moistened. Press crumbs evenly onto bottom of a 9-inch pie pan; place crust in refrigerator while preparing lemon filling.

In a medium bowl, combine condensed milk and eggs; mix until smooth. Add lemon juice and zest; stir until incorporated and pour into prepared crust.

Bake pie for 15 minutes. Cool completely and for best flavor, serve chilled. Yields 1 piece per serving.

Notes:

This pie can be baked and frozen for up to two weeks. Defrost and serve chilled.