Summary Jul 16, 2008

Central theme-
Is it just about the number?


Thoughts for the week-
What else can we measure by? (besides the scale)

Eating Pattern:
Structured-

• Body gets used to the routine
• However, life doesn't always cooperate

Unstructured-

• Flexibility
• However, may go too long without eating or may lose control.

Count your non-scale victories!

• Are your clothes fitting better?
• Are you getting compliments?
• Are you under control on a daily or weekly basis?
• Do you have more energy throughout the day?

Discover your patterns-

• Write down when you eat
• Determine your physical satisfaction
• Make adjustments!

Try something new this week. New recipe, new exercise, new pattern to shake it up this week!


Closing quote-
"Today I give myself permission to be greater than my fears!" (Amen)


Recipe-
Four Ingredient Guacamole

• 2 avocados, halved pitted, peeled and chopped
• 1 plum tomato, chopped
• 1 tablespoon finely chopped onion
• 1/4 teaspoon salt

Gently mash avocado with fork until chunky.
Stir in remainder of ingredients.
Serve at once, or cover immediately to prevent browning.
Refrigerate up to 3 hours.

Summary Jul 9, 2008

Central theme-
Fire up your weight loss efforts.


Thoughts for the week-
Describe the current temperature of your weight loss efforts.

Sometimes we're sub-zero: sick, binging, feel no support, not asking for help

Sometimes we're red-hot: under Points for the day and feel like exercising

But mostly we're somewhere in-between (thank goodness). Try to find a way to fire-up your weight-loss efforts! Try Core, read a weight-loss book, try new a new recipe, exercise with a friend, whatever it takes.


Web link-
www.weightview.com submit a photo, and see what you would look like up to 50# lighter!


Closing quotes-
"Perseverance is not a long race, it's many short races one after the other."

A little more persistence, a little more effort and what seems to be hopeless may turn to glorious success!


Recipe-
Chocolate Peanut Butter Pie

• 8 Tbs PB2 (http://bellplantation.com/)
• 4 oz fat-free, sugar-free vanilla pudding mix
• 3 cups skim milk
• 5 sheets reduced fat graham crackers

Layer graham crackers in 9"x9" pan
Mix PB2 and vanilla pudding and 1/2 of milk.
Pour over graham crackers
Mix chocolate pudding with rest of milk
Pour over PB2 mix
Refrigerate and serve

Summary Jul 2, 2008

Central theme-
Chillin' about grillin'


Thoughts for the week-
Grilling can be a good thing because it gets the fat out of meats. However, you still need to use the 8 Healthy Habits and your regular routine when it comes times to grill-n-chill.

Continue to grocery shop on a regular basis to stock up on your 'norms'.
Plan meals.
Monitor yourself.
Track your points.

Someone in the meeting made a great statement: "Take food off the menu when emotions strike". That is, don't automatically reach for food when emotions strike. Re-frame, and do something else!

Know when you're making an excuse
Know how you tick: socially, feeling of accomplishment, enjoy/escape. What works for you?

Grilling tip: Grilled doesn't mean burnt! It took me years to figure this out. Know your grill, use a timer, move the meat around, practice, experiment, enjoy.


Closing quote-
"If you fail to plan, you plan to fail." (so true)

Summary Jun 25, 2008

Central theme-
How to trick yourself into eating less.


Thoughts for the week-
We can use physiological and psychological tools to trick ourselves into eating less.

Physiological: Being in accord with or characteristic of the normal functioning of a living organism. (whatever that means)

• Drink water to suppress hunger
• Delay eating by exercising before dinner
• Eat bulky fruits and vegetables instead of hi-calorie small foods (chocolate)

Psychological: Pertaining to the mind or to mental phenomena

• Remind yourself of your values. Use them to remember why you're trying to live healthy
• Feel in control of your food intake
• Ask for help from others in your weight loss journey... get encouragement!
• Learn from experience. Remember how you felt last time you stuffed yourself?

Other tricks:

• Over estimate (round up) your food Points
• Cross out an extra Point or two once or twice a week as if you ate them, but didn't
• Track Points, water, veggies, fruits, and oils like your life depended on it. Write it all down

Recipe:
CROCKPOT CRANBERRY PORK
1/4 cup cranberry sauce
1/2 cup sugar free apricot preserves
2# pork tenderloin (or chicken)

Spray crock pot with cooking spray (PAM)
Place all ingredients in crock
Cook on low all day

Summary Jun 18, 2008

Central theme-
The Long and Winding Road to Success


Thoughts for the week-
How is my weight loss journey like a road trip?

• Sometimes we need to pull over and learn from previous experience
• Each of us must choose a weight loss destination and then map out our own route
• Don't overfill your gas tank
• When you take an exit, get right back on the highway
• Rotate your tires, that is, change your diet or exercise routines up occasionally
• Ask for directions, or help, when you need it
• You can't drive a parked car. Drive to what you want.
• Do an overhaul once in a great while

Closing quote-
"If you find a path with no obstacles, it probably doesn't lead anywhere."


Recipe-
Layered Bean Dip
16 oz can spicy refried beans
1/4 cup fat-free sour cream
8 oz package guacamole
1 cup salsa
1 cup reduced fat mexican cheese
1/2 cup diced tomatoes
2 tablespoons chopped green onion

Combine beans and sour cream, mix well.
Spread mix into bottom of a plate.
Spread guacamole on top of bean mix.
Top with remainder of ingredients.
Cover and chill until ready to serve

Summary Jun 11, 2008

Central theme-
Self-Indulgence: Gratification of one's own appetites, desires, passions, whims, etc.

Taking or doing what I want without regard to cost or consequence.


Thoughts for the week-
What comes to mind when you think of self-indulgence?

• Food
• Bath
• Long, afternoon nap (amen)
• Pizza Buffet
• Ice cream
• Eating until full, or stuffed
• Clothes shopping
• Spa treatments
• Shoe shopping
  

What is it that we're after with these indulgences?

• Escape
• Satisfaction
• Get it while you can
• Reward
• Quiet
• Rebellion (this is so true)
  
• Release
• Fit-in with the crowd
• Calmness
• Pampering
• Have someone else do the work

What is the difference between food and non-food indulgences?

• Food indulgences are generally cheaper
• Food indulgences often bring sorrow, whereas non-food ones don't
• You can return non-food indulgences, food indulgences tend to stick around :)
• That is, you can return a pair of shoes, but you can't return a pizza buffet
  

Try to find non-food means of getting the same result/reward as you're getting through food.

We need to take care of ourselves!

Focus on one of your indulgences this week. Use the 8 Healthy Habits to combat the issue.

1. Prepare yourself
2. Ask for help
3. Manage your thoughts
4. Manage your feelings
5. Take care of yourself
6. Manage your environment
7. Monitor yourself
8. Learn from experience
   

These are explained fuller in your Week 3 WW book.

Also use the WW Storyboard or Re-framing tools to help you work your way out of these issues.


Web links-
Bell Plantation, PB2: Peanut butter without all the fat
PB Loco, Can you believe a restaurant based on Peanut Butter?
The Day Spa, DePere, When you have money to burn
Escape, Medical Spa and Salon


Closing Quote-
"Guilt is the most fattening thing you can have. Deprivation is the second most fattening thing you can have" --Janice Cohen


Recipe-
Diet Soda Cake

• 1 box yellow cake mix
• 1 teaspoon almond extract
• 1 can diet, white soda (7-up, Sprite, Sierra Mist, etc.)
• 1 pkg sugar-free, fat-free pistachio pudding mix

Mix all ingredients together
Spray 9 x 13" pan with cooking spray
Bake at 375 deg for 25 to 30 minutes

Pineapple Cake

• 1 pkg dry yellow cake mix
• 1 cup unsweetened apple sauce
• 1 cup canned mandarin oranges in light syrup
  
• 16 oz egg substitute
• 8 oz fat-free whip topping
• 8 oz fat-free instant vanilla pudding
• 20 oz crushed pine apple in own juice

Beat first four ingredients together
Fill muffin tins and bake at 350 for 20 minutes
Beat remaining ingredients together for topping
39 servings, 3 Pts each

Yummy Potatoes

• 1 bag Obrien Potatoes
• 2 cans chicken broth
• 1 pkg dry country gravyy mix

Put potatoes and chicken broth in kettle and cook on low for 10 minutes.
Mix in 1/2 cup water and gravy mix together, and cook 20 minutes more.
Pts??

Summary Jun 4, 2008

Central theme-
Sustaining Motivation


Thoughts for the week-
Motivation

• Focus on the big picture (progression, not perfection)
• Marathon, not a sprint
• Build on short-term success (keep it going!)
• Use your non-scale victories to keep the momentum going
• Enjoy the sense of control you feel over your eating

What is motivation?

• The psychological feature that arouses us to action toward a desired goal
• The reason for the action
• That which gives purpose and direction to behavior
• Something that provides incentive
• A force, stimulus, or influence (as drive or incentive)

Closing quote-
"If we can't find a road to success, we'll make one."