Okay, so I forgot about blogging for a couple of weeks. Okay, I forgive myself. Hey, I have an excuse--we were on vacation last week, and I had a great time. And I even lost weight while on vacation. So that's a major feat in itself.
Vacation tip
I decided in advance that I wasn't going to "track" during vacation. But I didn't want to go "hog wild" either. My goal was to either maintain or even lose a little. So I lost a little! Yay. I thought I could accomplish this by eating sensibly (most of the times), have a few treats here and there (hey, it was a vacation), and get in a lot of exercise. And it worked! We decided not to rent a car, since neither my husband nor I were too keen on the idea of driving anyway. We both find it more restful and relaxing to take a vacation away from the car as well as away from home. So we walked everywhere! And we walked a lot. It was great. Just wish I had the time to do that all the time--but work is just a little too far away. And my eating strategy worked--mostly ate things that I knew would be healthy and low in points, so I was able to indulge in an occasional dessert or glass of wine. Since I've been back home, I'm back to my typical "on plan" eating patterns but haven't been tracking until today--cause today was the day I went to my meeting. So now I know I can do it. Slowly but surely, said the tortoise to the hare.
The Numbers
I don't recall if I've been giving any numbers up until now, but here are a few weeks. I lost a pound and a half while on vacation (or some time in the two weeks since attending my last meeting).
My total weight loss so far: 7.5 lbs. At this rate, I'm losing about a pound a week--so I'm within the WW guidelines for healthy weight loss. I'm very pleased with that. And in just a few short months (alright maybe they won't be so short--since we're coming up on winter), I should be halfway to my goal. That's "weigh" okay.
Thursday, October 29, 2009
Friday, October 9, 2009
Food talk
At my WW meeting this week, we talked a lot about favorite foods, how to make some special items, and some good, satisfying foods or additions for only 2 points. Lots of good ideas: how to make pumpkin/vanilla pudding snack--delish for only 1 pt. Egg whites instead of egg yolks. Making egg whites more interesting and tasty by making into a very low point artichoke, red pepper fritatta, with regianno parmesan.
It still surprises me that there are people who haven't heard of Reggianno Parmesan.
One of the women behind me, who was well dressed, well spoken, and appeared well educated, asked me after the meeting to repeat the name of the cheese and spell it for her. And here, I just assumed that everyone knows about reggianno. Well I guess not. And it's such a wonderful thing to know about. Adds so much flavor. But of course I had another blog about that.
We also talked about making heartier foods with fewer calories, like soup purees, maybe adding beans for some extra nutrition, stuff like that. Another great cheese, that I haven't mentioned here before is Laughing Cow Lite. A low fat, creamy cheese that you can spread on a sandwich or tortilla for very little added fat or calories.
It still surprises me that there are people who haven't heard of Reggianno Parmesan.
One of the women behind me, who was well dressed, well spoken, and appeared well educated, asked me after the meeting to repeat the name of the cheese and spell it for her. And here, I just assumed that everyone knows about reggianno. Well I guess not. And it's such a wonderful thing to know about. Adds so much flavor. But of course I had another blog about that.
We also talked about making heartier foods with fewer calories, like soup purees, maybe adding beans for some extra nutrition, stuff like that. Another great cheese, that I haven't mentioned here before is Laughing Cow Lite. A low fat, creamy cheese that you can spread on a sandwich or tortilla for very little added fat or calories.
Lots Happening except...
Well it was my birthday last week, and I guess I've been busy with other things. Or maybe I just didn't feel the inspiration...to blog, that is. Or maybe it's because as usual there's a lot happening...except for the fact that I haven't lost any weight in the past two weeks.
But you know what? That's okay. I recently read an article that said it's much more important to focus on process-oriented goals than on outcome-oriented goals. Or something like that. What it means is this: you focus on a process--like I plan to get more activity into my life in the next week. Or maybe more specific, like I plan to swim for at least 4 days instead of 3 and try at least one new activity at the club, like the elliptical machine. By focusing on the process, instead of the results, I can keep my goals for a while and live with them long term. And by following them, I should eventually reach the results I want (to lose weight). But sometimes it just isn't helpful to put too much emphasis on the number itself. Yes, even though that's what we all want--a better number--if that's what your goal is--say to lose 5 pounds in the next 2-3 weeks. Then what happens after you reach that goal? So, I think you get it by now...
I'm confident that I am getting better each week. Just have to get a little bit better to see the numbers decrease on the scale. And I'm not on any time line for that. Just something I want to do. To feel better, look better, etc, etc. Okay, enough pontificating for now. :)
But you know what? That's okay. I recently read an article that said it's much more important to focus on process-oriented goals than on outcome-oriented goals. Or something like that. What it means is this: you focus on a process--like I plan to get more activity into my life in the next week. Or maybe more specific, like I plan to swim for at least 4 days instead of 3 and try at least one new activity at the club, like the elliptical machine. By focusing on the process, instead of the results, I can keep my goals for a while and live with them long term. And by following them, I should eventually reach the results I want (to lose weight). But sometimes it just isn't helpful to put too much emphasis on the number itself. Yes, even though that's what we all want--a better number--if that's what your goal is--say to lose 5 pounds in the next 2-3 weeks. Then what happens after you reach that goal? So, I think you get it by now...
I'm confident that I am getting better each week. Just have to get a little bit better to see the numbers decrease on the scale. And I'm not on any time line for that. Just something I want to do. To feel better, look better, etc, etc. Okay, enough pontificating for now. :)
Tuesday, September 22, 2009
Colorful Food
It helps to make food colorful. This is a goal I try to have for most meals. Color is a good indicator of the nutritional content of fruits and vegetables. Color also makes the food visually appealing. For instance, yesterday I made stuffed tomatoes with a very slimmed down tuna salad (no mayo--I use yogurt instead). Actually I have never been a lover of mayonnaise, so this recipe was a no-brainer for me.
Many colorful foods are full of antioxidants, iron, nutrients, and other healthy things. For more detail on the benefits of colorful food, click here.
Recipe for updated tuna salad
1 large can tuna (approx. 12 ounces)
2-4 Tbsp fat free plain yogurt
1 Tbsp mustard
1 Tbsp lemon juice
1-2 tsp thyme
2 celery stalks, diced
1 hard boiled egg, diced or mashed
salt & pepper, to taste
Combine all ingredients, adding enough yogurt to reach desired consistency. Quantities will vary depending on your own personal preference for a creamier or dryer version. And if you want to add more veggies that's fine. I usually add a diced carrot too.
I served the stuffed tomato with some sliced red cabbage. In addition to great eye appeal, the red cabbage satisfies my urge to crunch and is also very filling. I find it much more filling than most lettuces, which have a lot less body. Another tip: I now try to have a leafy vegetable with most lunches and dinners.
Some Issues
Well, I've had some issues this week. First of all, we had a family celebration. Celebrations are often challenging--lots of food, traditional food, caloric food, high fat food. When I'm preparing the food I can control the ingredients, but when other family members prepare the food they may say "it only has a little butter" even though they used a whole stick of butter in the recipe. True, you have to consider portion size. But even if the recipe makes 12 servings, for instance, that's still a sizable amount of butter per portion, in addition to all the other ingredients. So for the kugel (noodle casserole), I estimated 7 points per serving, given that there were a number of other whole fat ingredients.
Well, never mind, it was only one day! Ah yes, but sometimes that one day can derail the process, or slow down the momentum. So it took a couple of days to get back on plan. But I think I am doing it--hopefully. Well, I'll find out in a couple of days when I weigh-in again.
Well, never mind, it was only one day! Ah yes, but sometimes that one day can derail the process, or slow down the momentum. So it took a couple of days to get back on plan. But I think I am doing it--hopefully. Well, I'll find out in a couple of days when I weigh-in again.
Thursday, September 17, 2009
Another Weigh-in Day
Well, today was another weigh-in day, and I was very happy with the results. I'm down 2 lbs. this week. Yay! So I should be at my goal in no time. Okay, maybe not exactly "no time," but so far I can handle the thought of knowing this is going to take many weeks and a lot of months. So okay, I'm having a good day.
Trigger foods
At our meeting today, we discussed "trigger foods"--something nearly all dieters are familiar with (well, even if you're not familiar with the term). Trigger foods are any food that you just can't stop eating, or that you can't have one of (thing potato chips or chocolate chips) Trigger foods that can set off a binge or can just derail you for a while, for a day, or completely! Aack! Did I say completely? Well, only if you let them. Knowing your trigger foods, or situations that can lead to using any food as a trigger food, can help you immensely. Oh yeah, and trigger foods are most often some combination of salt, fat, and sweet. All or some.
One member said she loves cheese--string cheese or almost any kind of cheese--the flavor, the texture, the fat content. So in her case, it might be a good idea to make sure there's not a large supply of cheese in the fridge. Or maybe not any at all. Or try a low-fat alternative--low fat cheeses, tho, are not particularly loved by cheese lovers in general. But some like it, so it's worth a try. I have a different take--I love cheese. But I purposely don't snack on cheese, cause I know it could be hard to control. Instead I make sure that I incorporate some cheese regularly in my meals so that I don't feel deprived by not eating it at all. The way I do it tho is with a lot of flavor and small portions.
How to get the most bang for your buck (with cheese):
I choose strong flavored cheeses and generally use only a tsp to a Tbsp per portion. Sometimes even less if you're making a casserole. But for instance with a salad, I might put 1-1/2 tsp of gorgonzola on it. You don't need a lot cause there's so much flavor. Or on a casserole or veggies, I might use a little Reggiano Parmesan. Yes, the secret to great Parmesan is to buy the expensive Reggiano Parmesano from Italy. It has a much more pronounced flavor (slightly sweet and nutty) than the flat tasting "cardboard" parmesan that typically comes pregrated. Many stores sell grated Reggiano too. You just have to look for it. You'll find you can use much less of it, and still have a strong impact on whatever you're eating.
Madelaine's list of strong flavored cheeses:
Reggiano Parmesano
Gorgonzola, roquefort, or anything in the "bleu" category
Goat Cheese
Feta
Gruyere (particularly good for melting)
Raw cheddar
SarVecchio Parmesan (by Sartori Foods)--an award winning Wisconsin cheese
Or see a complete list of Wisconsin award-winning cheeses and find your own favorite. Then send me your choices so that I can add them here. With 115 awards total, Wisconsin is still the leading producer of winning cheeses in the US Championship Cheese Contest.
Okay, enough about cheese--for now. Yes, I have other trigger foods, and you might too: chocolate,
baked goods, ice cream, pretzels, chips, to name a few. You get the idea. You might need to banish them from your house or work environment (at least for a time), Or you might need to avoid them if you're in an environment where they are frequently available (office donuts perhaps?). Or you might need to pare down the portion size. Or you might need to limit your intake to either a particular meal each week, or a certain environment where you feel you have more control, or ?? How you manage them is up to you. The key is awareness of triggers and knowing that they need managing.
And the big key is to get familiar with your own triggers and rein them in before they corral you!
Trigger foods
At our meeting today, we discussed "trigger foods"--something nearly all dieters are familiar with (well, even if you're not familiar with the term). Trigger foods are any food that you just can't stop eating, or that you can't have one of (thing potato chips or chocolate chips) Trigger foods that can set off a binge or can just derail you for a while, for a day, or completely! Aack! Did I say completely? Well, only if you let them. Knowing your trigger foods, or situations that can lead to using any food as a trigger food, can help you immensely. Oh yeah, and trigger foods are most often some combination of salt, fat, and sweet. All or some.
One member said she loves cheese--string cheese or almost any kind of cheese--the flavor, the texture, the fat content. So in her case, it might be a good idea to make sure there's not a large supply of cheese in the fridge. Or maybe not any at all. Or try a low-fat alternative--low fat cheeses, tho, are not particularly loved by cheese lovers in general. But some like it, so it's worth a try. I have a different take--I love cheese. But I purposely don't snack on cheese, cause I know it could be hard to control. Instead I make sure that I incorporate some cheese regularly in my meals so that I don't feel deprived by not eating it at all. The way I do it tho is with a lot of flavor and small portions.
How to get the most bang for your buck (with cheese):
I choose strong flavored cheeses and generally use only a tsp to a Tbsp per portion. Sometimes even less if you're making a casserole. But for instance with a salad, I might put 1-1/2 tsp of gorgonzola on it. You don't need a lot cause there's so much flavor. Or on a casserole or veggies, I might use a little Reggiano Parmesan. Yes, the secret to great Parmesan is to buy the expensive Reggiano Parmesano from Italy. It has a much more pronounced flavor (slightly sweet and nutty) than the flat tasting "cardboard" parmesan that typically comes pregrated. Many stores sell grated Reggiano too. You just have to look for it. You'll find you can use much less of it, and still have a strong impact on whatever you're eating.
Madelaine's list of strong flavored cheeses:
Reggiano Parmesano
Gorgonzola, roquefort, or anything in the "bleu" category
Goat Cheese
Feta
Gruyere (particularly good for melting)
Raw cheddar
SarVecchio Parmesan (by Sartori Foods)--an award winning Wisconsin cheese
Or see a complete list of Wisconsin award-winning cheeses and find your own favorite. Then send me your choices so that I can add them here. With 115 awards total, Wisconsin is still the leading producer of winning cheeses in the US Championship Cheese Contest.
Okay, enough about cheese--for now. Yes, I have other trigger foods, and you might too: chocolate,
baked goods, ice cream, pretzels, chips, to name a few. You get the idea. You might need to banish them from your house or work environment (at least for a time), Or you might need to avoid them if you're in an environment where they are frequently available (office donuts perhaps?). Or you might need to pare down the portion size. Or you might need to limit your intake to either a particular meal each week, or a certain environment where you feel you have more control, or ?? How you manage them is up to you. The key is awareness of triggers and knowing that they need managing.
And the big key is to get familiar with your own triggers and rein them in before they corral you!
Saturday, September 12, 2009
Finally, something to blog about
Finally, something to blog about...unfortunately it's not a happy thing. Well, I went down to the basement freezer today and discovered there was only one carton left of Trader Joe's mango sorbet. In case you're not familiar with this product, it was just introduced this year, and it is the most fantastic, flavorful, and fragrant mango sorbet you've probably ever had (or didn't). It is beyond delicious! That being said, okay, so I figure I'll stop by TJ's and pick up a few cartons to stash in the freezer. But, I decided to call the store first, since they've been known to be out of this product on several occasions in the past. Much to my dismay, I found they were out of it. Not only that, it gets worse, much worse...It won't be in again til at least February of next year! Aacckkk!! How can they do that? First they get us addicted to it. And then they stop supplying us.
Soooooo, I guess I will either have to put up with some other (substandard) brand or flavor (well, I do like Haggen-Daaz's raspberry), or I'll have to make my own. I'll keep you posted on that.
Today's recipe
So for dinner tonight, I found a good buy on some lump crab meat, so I'm making some crab cakes. Only 3 points each. Will have to see if I can get by with eating just two. Okay here's the recipe:
Crab Cakes
1 lb crab meat
2 egg whites
2 tsp worcestershire sauce
1/4 tsp dry mustard
1 Tbsp light mayo
1 Tbsp whipped cream cheese
1 tsp lemon juice
1 Tbsp mustard
1 Tbsp melted butter
1 Tbsp fresh parsley, chopped
1 Tbsp fresh chives, chopped
1/2 cup bread crumbs
Combine all ingredients except crab meat. Gently fold in crab meat. Shape into cakes. Pan fry.
Makes 6 crab cakes.
Soooooo, I guess I will either have to put up with some other (substandard) brand or flavor (well, I do like Haggen-Daaz's raspberry), or I'll have to make my own. I'll keep you posted on that.
Today's recipe
So for dinner tonight, I found a good buy on some lump crab meat, so I'm making some crab cakes. Only 3 points each. Will have to see if I can get by with eating just two. Okay here's the recipe:
Crab Cakes
1 lb crab meat
2 egg whites
2 tsp worcestershire sauce
1/4 tsp dry mustard
1 Tbsp light mayo
1 Tbsp whipped cream cheese
1 tsp lemon juice
1 Tbsp mustard
1 Tbsp melted butter
1 Tbsp fresh parsley, chopped
1 Tbsp fresh chives, chopped
1/2 cup bread crumbs
Combine all ingredients except crab meat. Gently fold in crab meat. Shape into cakes. Pan fry.
Makes 6 crab cakes.
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