Green Bay Weight Training

Summary Jul 16, 2008

2008-07-21T18:37:00.000-07:00

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

2008-07-21T17:53:00.001-07:00

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

2008-07-14T16:07:00.000-07:00

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

2008-06-25T18:15:00.000-07:00

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

2008-06-24T13:51:00.000-07:00

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

2008-06-12T17:12:00.000-07:00

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.

Prepare yourself
Ask for help
Manage your thoughts
Manage your feelings
Take care of yourself
Manage your environment
Monitor yourself
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

2008-06-12T16:49:00.000-07:00

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."

Summary May 28, 2008

2008-05-28T15:41:00.000-07:00

Central theme-
Loosen up, lighten up, and lose!

Thoughts for the week-
What did I do last week to help myself through the holiday weekend?

I ate some of the high-calorie foods at my folk's home, but I also set out some fruits for snacks, too.
I brought healthy snacks with me in the car.
I did a few exercises while driving in the car.
I explained to my mom what we could eat: Instead of the one muffin, we could eat a cup of grapes, a cup of strawberries, a bowl of cereal with milk, and eggs for the same amount of calories and less fat.

Paint a picture of summer relaxation, food wise:

Grilling hot dogs, burgers and pork chops
Cold beverage and a hot dog at the baseball game
Watermelon
Farmers market
ICE CREAM!!!
Fair Fare: Fried cheese curds, Food on a stick, Deep Fried everything
Picnic Food: Potato Salad, Baked Beans, Fried Chicken, etc.

So much of summer is about food. However, we need to keep our weight goals in focus.

Paint a picture of what you would like to be at the end of the summer.

Fit into summer clothes comfortably
Not being hot and sweaty all the time
Feeling light and energetic
Swimming suit shape
Bright and cheery

We used the WW Storyboarding technique to help us visualize our goal. Mine was to be under 170# by the end of the summer; that seems to be a barrier for me. I'll do this by going to the grocery store regularly, keeping healthy snacks around me both at home and work. Get into a regular jogging routine, and do fun activities with friends: bicycling, jogging, Frisbee golf, golf, etc.

Web links-
Excellent Nutrition Information Site
Body For Life Exercise Demos
Elroy-Sparta Bike Trail
Frisbee Golf Courses in WI

Closing quote-
There are two things in life to aim for--
The first is to have a goal.
The second is to enjoy achieving it.
The wisest people remember the first,
And concentrate on the second.

Recipe
White Chicken Chili

48 oz jar Great Northern beans
3 boneless, skinless chicken breast halves
2 cups chicken broth
2 cups thick + chunky salsa
1 cup fat-free shredded mozzarella cheese

Spray pan with non-stick spray. Brown chicken and cut into small pieces.
Add all but cheese. Simmer for 1 hour.
Stir in cheese until melted.
1/2 cup = 1 Point

Summary May 21, 2008

2008-05-22T18:37:00.000-07:00

Central theme-
Families, Friends and Holiday Eating!

What will I do this week to make a difference?

Thoughts for the week-
Which habits will keep you going this week?

Learn from experience
Prepare yourself
Manage your environment
Take care of yourself
Ask for help
Manage your thoughts
Manage your feelings

What is it that's challenging about get-togethers?
Food

Amount available
Type of food available. Might be our "only opportunity"
Way it's presented

People

Family food pushers
People that can eat anything and not gain an ounce
Rally around food and friends

Environment

Trapped around the food table
No accountability
Surrounded by binge triggers

Try to combat all of these issues by knowing who you are! You're no longer prisoner to these old habits. You have new habits that allow you to cope with these situations and people without turning to food for the 'answer'.

Web links-
none

Recipe-
8 Tbs PB2, Powdered Peanut Butter (www.bellplantation.com)
4 oz fat free, sugar free chocolate pudding
4 oz fat free, sugar free vanilla pudding
3 cups fat free skim milk
5 sheets reduced fat graham crackers
*************
Layer graham crackers in 9x9 inch pan
Mix PB2, vanilla pudding an half of milk
Mix chocolate pudding with remaining milk and carefully poor over PB2 and vanilla pudding mix.
Refrigerate 3 hrs.

Summary May 14, 2008

2008-05-22T17:51:00.000-07:00

Central theme-
Word of the week: "Actunity"

The opportunity for activity. (Or an Activity Opportunity!)

Thought for the week-
We need to find ways to work activity into our week. Here are some ways how:

Find a workout Buddy!
Schedule your exercise
Visualize your workout success, and do it!
Make activity a habit
Do activity you like!
Join a club, running club?, gym?, yoga?, the Y?

Use a pedometer to track your weekly steps. Set a goal and go for it.

Get creative about your activity. You can mix it in with just about anything. Even when you're sitting, you can hold your body erect, and strengthen your core, for example.

Web links-
Calories burned per hour
10 easy tips to burn more calories during your day
Exercise Demos!

Closing quote-
"We can't reach our goals if w are standing in our own way"

Summary May 7, 2008

2008-05-07T17:29:00.000-07:00

Central theme-
Are you feeling thin in the pocket book while you're trying to get thin?

Thoughts for the week-
Living a healthy lifestyle can have a negative impact on the pocketbook. Single servings are expensive, fresh fruits and veggies can be expensive, and running back and forth to the store can be expensive, too.

However, the long-term (and short-term) payoff for a healthy lifestyle can be quite rewarding. You will probably have these benefits for your efforts:

Fewer medical problems, (and fewer medical bills to deal with!!)
Fewer prescriptions
More energy throughout the day
Emotional well-being and mental acuity
Overall better health and quality of life

Find ways to stretch your dollar, instead of your waistband:

Eat the recommended portion. Yes, you really can get 12 servings out of that carton of ice cream
Buy in bulk when possible. Divide immediately into servings, or split it with another family member.
Discover low cost snacks
Consider growing your own veggies in a garden. Food and exercise in one!
Buys your clothes at Goodwill or 2nd hand shops until you reach your desired weight

Closing quote-
"If I had known I was going to live this long, I would have taken better care of myself"
--Eubie Blake

Recipe-
Taco Soup

1# ground beef
1 c diced celery
16 oz drained pinto beans
16 oz diced (can) tomatoes
16 oz black beans
10 oz can Rotel, tomatoes + peppers
1 pkg dry ranch dressing
1 pkg taco seasoningPublish Post
2 c tomato juice

Brown 1st 3 ingredients together. Combine all together and simmer on low heat.
1 cup = 3 Pts (This came out to 6 Pts the way I calculated it, so you may want to calculate for yourself.)

Summary Apr 30, 2008

2008-05-07T17:18:00.000-07:00

Central theme-
Shortcuts to mealtime success.

Thoughts for the week-
There are some simple things we can do to help ensure our meal time success. We essentially shared ideas over the half hour. Some of them were the following:

Do your grocery shopping regularly to ensure you have good food on hand
Pre-plan your grocery shopping, and meals, so that you plan for success
Prepare your meals for the week ahead of time. Make a bunch of meals on the weekend, put them in the freezer, and pull them out over the week as you need them.
Be assertive regarding what your needs are. Don't settle for less when you don't have to

We traded Trackers at the end of class, and asked another person for their tips. I asked how to combat night eating, and had these suggestions:

Eat later in the evening
Have only single servings on hand
Move snacks out of site
Have fruits and vegetables easily accessible

Closing quote-
"We always have time for things we put first"

Recipe-
WW Margarita

1/8 c lime juice
1 can diet white soda (sprite? 7-up?)
1 tube WW lemonade mix
10 ice cubes
1.5 oz Tequila

Mix in blender = 2 Pts

Summary Apr 23, 2008

2008-04-23T16:38:00.000-07:00

Central theme-
Hmmm.... not sure.

Written on the white-board was this: Would you like fruit with that?

Jen read a story about a princess, but at the moment I can't recall the story. (I do know she was donning a Burger King crown at the time.)

Thoughts for the week-
When we're trying to lose weight, or just live out our healthy lifestyle, our family, friends and co-workers often sabotage our efforts. What are some things we can do to introduce our healthy lifestyle to our environment and the people around us?

Sneak vegetables into the family meal
Introduce good-tasting, healthy alternatives to those around us
Bring healthy snacks into work for birthday, or other celebrations
Give yourself the freedom to buy the things you need for your lifestyle!!!
Just say no to those trying to push food on you.
People can be jealous about your weight loss success. Don't let them discourage you. Instead, try to gently, quietly, lovingly introduce them to your new, positive choices and habits.

Closing quote-
"In response to a Food-Pusher, "No", is a complete sentence. "No, thank you", is a polite complete sentence."

Recipe-

Cran-Orange Whip

1 1/2 tsp gelatin
1 cup boiling water
1/2 cup ice
1 pkg W.W. Orange Cream Twist Smoothie
1/2 cup whole cranberry sauce
1/4 cup fat-free Cool Whip

Mix gelatin in boiling water. Wisk in smoothie. Stir in sauce, and cool. Fold in Cool Whip.

Comment:
Why isn't there a fast food place where you can order a bag of carrots and celery instead of fries, a black-bean burger on a whole-wheat bun instead of a regular burger, and skim milk instead of pop?

How many times have you been on the road, starving, and without food? Wouldn't a place that serves up healthy food be desirable at that moment?

Summary Apr 16, 2008

2008-04-20T15:56:00.000-07:00

Central theme-
Moving More.

Thoughts for the week-
Get some activity in each day, or at least a few times a week. This doesn't mean you have to run a mile, or sign up for a marathon, but get some kind of activity in every week.

Why not be active? (which leads to complaining and no energy :(

Tired
Lazy
Already showered
Body hurts
Out of time
Too Busy
Family time
Worked a long day already
Cocktails with friends
Weather
Too hot/cold/windy

Why should we keep moving? (Which leads to feeling better!)

Gives us energy
Sleep better
Increase bone density
Decrease risk of several diseases
Decrease stress
Live longer
Stay limber

What are some things we can do to keep moving?

Gardening
Pilates
Bicycle
(Mall) Walk
Jog
Dance
Zoomba (This is a class the Y is offering that combines dance with music and exercise)
etc

Some other suggestions:

Stretch 10 minutes 3 times a week for improved flexibility
Strength train 15 minutes 3 times a week for improved muscle mass
Get 20 to 30 minutes of aerobic training in 3 to 4 times a week
Find what time of day works best for you. Most people stick with a morning program, whereas others can get it done right after work, or at lunch time
Find a workout partner. Encouragement from a friend is one of the best ways to stay in an exercise routine.
Journal your workouts. This helps you see improvement, keep track of aches and pains, show what time of day you feel best, etc.
Change up your exercise routine frequently so it doesn't become mundane.

Web links-
Healthier US - Government website on exercise. Good info here.
Jane Birr - Personal Trainer/Life Coach. Good info in her free newsletter.
Runner Plus - Motivation to walk/run
Patti's Fun List - All kinds of activity... and a lot of it is FUN!

Recipe-
Lately one of my favorites has been a Greek Omelet:
1 egg
1/2 oz Feta cheese, diced (add at very end so it doesn't get too melty)
3 or 4 chopped, green olives
diced green pepper
salt and pepper to taste
dash of crushed red pepper
shot of cooking spray
3 Points

I team this up with a 1Pt yogurt or fresh fruit, and/or a 1Pt toasted, whole-wheat pita.

Summary Apr 9, 2008

2008-04-11T19:01:00.000-07:00

Central theme-
Eating Triggers, Part III
ToXiC WaSte EnViRoNmEnTs!

Thoughts for the week-
Some of the environments that can be toxic to our healthy eating habits:

Work
Home
Parties
Weddings
Pot luck
Cooking Shows
Candy Aisle
Car Office
Regular, Social Get Togethers
Weekends

Rate you toxic environments from 0 to 5. For me:
Work 4
Car 1
Home 4
Parties 3

How do we combat our toxic zones:

Recognize- when you're in a toxic situation, or have a bad habit.
Remove- yourself, or the food from the area, or the habit.
Replace- the toxic food or environment with a healthy one, or the bad habit with a good habit.

For me, I'm ridding my fridge of full-fat cheese, and only buying reduced fat cheese; keeping more fruits and veggies on hand at work and home. And I'm going to keep a healthy snack in the car and at work.

Closing quote-
coming....

Summary Apr 2, 2008

2008-04-03T16:19:00.000-07:00

Central theme-
Eating triggers, Part II

Have you ever had a hair-trigger reaction to something and later regretted it?

Thoughts for the week-
Emotional triggers:

Stress
Family problems
Not enough time
Too much time on your hands
Boredom
Depression
Sadness
Party atmosphere, happy
Anger
Comfort
Reward ourselves

These are just some of the emotions we experience that lead to eating when we may not even be hungry.

The WW Re-Framing technique is the best tool to reach for when you encounter one of these emotional triggers. Re-Framing means we replace one bad habit that gives us result "X" with another good habit that still gives us result "X".

For example: You may drive by the donut shop every morning on the way to work, which lures you in for a greasy, Point laden Calorie bomb. The result is satisfying your craving for the moment. You might Re-Frame this by having a 2-Point WW bar instead, or taking another route to work, or getting on the cell phone to call a friend when you smell those donuts cooking, thus averting a Point killer. The idea is to do anything but stop for that donut.

Closing quote-
"The way to your heart is not through your stomach. Never feed a mood food."

Summary Mar 26, 2008

2008-03-29T15:42:00.000-07:00

Central theme-
Eating Triggers, Part I
Once you pop fried, sweet, salty, or starchy food into your mouth, you can't stop!

Thoughts for the week-
We all have trigger foods that set us up for failure, or a binge. Some examples:

ice cream
M&M's
chocolate
pizza
chips
alcohol
etc.

Risk Assessment
Green Light: Foods that are easily handled. (veggies, water, tofu?)
Yellow Light: Foods that can be controlled some of the time, but not at other times. (party food)
Red Light: Foods that trigger a binge with just one bite. (see list above)

Some Strategies To Combat Red Light Foods

Ask for help. Ask your spouse to remove the food, or to help limit your intake.
Don't buy the food in the first place. Eliminate Red Light foods from your environment.
Save it for a day when you have Bonus Points to spare, and splurge!
Find a substitute. Like Skinny Cow ice cream sandwiches instead of ice cream.
Don't open the container until you have to.
Divide the food into individual serving containers.
If a less intriguing alternative is available, get that. (Sour Cream fat-free chips instead of BBQ fat-free chips. I love them both, but I can't stop eating the BBQ, so I get the sour cream. Also, home made pizza with whole wheat crust. I don't like the whole wheat crust as much, and it's filling, so I eat less.)

Closing quote- grossly paraphrased
He was a chocolate chip cookie. I resisted him at first, he was just sitting there on the plate.... alone. He was the last one, and someone had to save him, it may as well be me. I picked him up, ate him, felt him crumble in my mouth, enjoyed every second of him. (I can't remember how the story ended, but I think it was in regret. Think before you eat.)

Summary Mar 19, 2008

2008-03-19T17:48:00.000-07:00

Central theme-
To track (write), or not to track (write).

Monitor yourself this week.

Thoughts for the week-
It's Easter weekend, so keep this in mind:

5 Dove bites: 5 Pts (totally worth it)
8 Hershey Robin Eggs: 4 Pts (waxy and tasteless)
1/4 cup Jelly Beans: 3 Pts (but it's not chocolate)
Hard Boiled Egg: 2 Pts

How do we monitor ourselves? (Since all of us are on Flex, I'll stay with that)

Track Food Points. Have your Tracker with you, always, and write it down.
Track Vegetable servings.
Track Water intake.
Track Portion Size with scale or cup measurements.
Track Exercise, type, time, time of day, etc.
Track When you eat.
Track Body Measurements/Size.
Track Alcohol servings.
Track Eating Triggers.

Why do we monitor ourselves?
After each week, after each month, look over your Tracking Log to discover good and bad habits that will help you through your weight loss journey.

For example, I discovered any alcohol intake, even one beer, led to a high-Point day. Therefore I always think twice before consuming any alcohol.

I've also discovered exercising 3 times per week is optimal for weight loss; I really burn weight at that rate. However, it also makes me tired, so 2 times per week might be better. Detailed tracking/monitoring will show this.

In the same way, you will discover which habits keep you in place, or on track. You'll find meal combinations that fill you up while keeping your Points count in check.

Some other things....

Remember it's more than Points; you need to follow the 8 Good Health Guidelines.
We have the (WW) tools to succeed. We just need to select the right tool for the job.
The program can get stale after a while, but find ways to "Get The Love" back. That is, do the program like it's Week One again: Weigh, measure, count, track, eat fruits and veggies, plan ahead, drink water, get off on being a little hungry, don't feel stuffed or starved at any time, find a friend to do the program with.

Web links-
none

Closing Quote- (grossly paraphrasing)
What kind of egg are you?
Hard headed?
Soft hearted?
Deviled?
Sunny Site Up?
Regardless, you are Eggs-tra Special!

Summary Mar 12, 2008

2008-03-17T18:53:00.000-07:00

Central theme-
Has your weight loss journey ever taken a detour?

Personal note.... I've had one of the biggest detours ever this week. I will be back on plan starting next week. I have to say, getting off plan was easy, but the benefits in no way offset the negatives. Yes, I did get a full feeling. Yes, I did eat a bunch of yummy stuff. But I also felt like crap afterward, fell asleep on the couch after eating too much, feel my belly growing by the minute, and feel undisciplined and out of control.

Yes, I made a discovery by going off the main road.... Stay on the main road!

Thoughts for the week-
Obstacles on the road:

Potholes- Unexpected Events
Speed Traps- Slow Scale Progress
Traffic Jams- Plateaus
Out of Gas- Boredom

Some Solutions:

Non-Scale Victories- Are the pants fitting better? Are you getting compliments? etc.
Good Health Guidelines- We went over them last week. Make sure you're following them.
Bonus Points- When you hit a pothole, use your Bonus Points, and hang in there 'till next week.
Schedule/Plan- Now more than ever is a time to plan ahead, review your food log, etc.

Web links-
none

Closing quote-
Discoveries are often made by not following instructions, by going off the main road, by trying the untried.
--Frank Tyger

Summary Mar 5, 2008

2008-03-05T17:10:00.000-08:00

Central theme-
What's missing? From your daily diet, that is.

Jane's diet log: all carbs and sugar

Joe's diet log: all protein

Each one is missing: Fruits, veggies, fiber, water, healthy oils, balance.

When we don't get fruits, veggies, fiber, healthy oils, dairy products and water in our daily diet, we miss the target. We can't always hit the bulls-eye, but we should try to more often than not.

Thoughts for the week-
It's important we follow the 8 Good Health Guidelines outlined on pg 76 -82 of your first WW book "Eat Wisely".

Eat five servings of fruits and vegetables, daily.
Choose whole-grain foods whenever possible.
Enjoy 2 to 3 servings of milk products each day.
Drink at least six 8 0z glasses of water each day.
Eat healthy oils each day: 2 tsp olive, canola, safflower, sunflower, or flaxseed, each day.
Get your protein. A serving or two each day.
Limit added sugar and alcohol.
Take a multi vitamin-mineral supplement each day.

None of us will be perfect with all 8 each day, but we should strive toward that goal. Review the list, see where you're weak and find a way to correct that weakness and make it habit.

Web links-
none

Closing quote-
"The secret of life is not to do what one likes, but to try to like what one has to do."

Summary Feb 27, 2008

2008-02-27T16:35:00.001-08:00

Central theme-
Continuation of ANTS (Automatic Negative Thoughts) topic from last week.

If Hollywood were to make a movie about you, what would it be like?
I was so proud of my own answer, I didn't write down anyone else's. I said Action/Romance. (Wishful thinking, I know.)

Visualize your life the way you want it.... just like you visualize a movie.

Thoughts for the week-
Ants Cont'd:

Visualize and Affirm your Goals and Objectives. Really take the time to think of what your goal is; then stop and take the time to meditate on it.
Take Action. Just do it, okay.
Respond to Feedback. Listen to your body. Listen to the positive people and resources available to you. Tune-In and Respond.
Persevere. Keep heading down the trail, knowing there will be uphill climbs along the way, and maybe even a couple stubbed toes. Enjoy the scenery when the trail is flat and even.
Celebrate Success. Mark the milestones of your success with celebration! You've earned it, take it.

Web Links-
How To Respond Before You React
Persevere Dictionary definition
Admit, Submit, and Commit Okay, this is all about the Bible, but put it in the context of WW and dieting, and it may open your eyes to new success.....

Admit you have a problem with weight and can't do it on your own.
Submit to the WW plan and tools for living. This means surrendering your old habits and desires, and yielding to new healthy habits, like eating better and exercising.
Commit to the WW plan because you trust and believe it to work. Stick with it even when you're not 'feeling it', or the scale isn't moving.

Closing quote-
The Hole Book....
Ch 1) I was walking down the street and fell in a hole. I barely crawled out.
Ch 2) I was walking down the street, pretended the hole wasn't there, and fell in.
Ch 3) I was walking down the street and fell in the hole out of habit.
Ch 4) I was walking down the street, saw the hole, and walked around it.
Ch 5) I took a different street.
--Whoever wrote this is brilliant.

Summary Feb 20, 2008

2008-02-22T16:55:00.000-08:00

Central theme-
We have a problem with ants!

Automatic
Negative
Thoughts

Thoughts for the week-
A positive attitude causes a chain reaction of positive thoughts, events and outcomes.

We covered 5 of the 10 tools for combating negative thoughts by replacing them with positive thoughts:

Acknowledge and Appreciate the past
Use Positive Self-Talk
Acknowledge and Build on your Strengths
Clarify your Vision and your Purpose
Set Measurable Goals and Objectives

Avoid these negative thoughts:

All or nothing thinking: I'm never eating ____ again!
I should/ought to: You've already given in. Planned to fail.
I can't do this: Self fulfilling prophesy.

Web links-
WW Barnabas Group Great WW tips and recipes from Patti, my original WW Leader
Positive Self Talk Some ideas on how to go about it
More Self Talk Techniques
Jane Birr Newsletter .... and I'm on page 2. (Adobe format, so wait for it to load)
Just Get It Over With A 12 week online class with Jane Birr. She will pump you up!

Quote for the week-
"I think I can. I think I can. I think I can."
Little Engine That Could, by Watty Piper

Special note-
I went to two WW classes last week in Chicago while on vacation. It was fun seeing how different WW groups function, meeting new people, and getting the extra encouragement while on vacation. Yes, it was much the same as right here in GB, but the weigh-in process was much more rigid. (No 'complimentary' weigh-ins, only one weigh-in per week, electronically done, etc.) I highly recommend you look for WW meetings when you're out of town.... it's fun!

Summary Feb 13, 2008

2008-02-15T18:09:00.000-08:00

Central theme-
What activities do you like to do? Which ones did you do when you were a kid?

List Of (kid) Activities: Bicycle, Sledding, Jump Rope, Tag, Basketball, Roller Skating, Ping Pong, Pogo Stick, Hoola Hoop, Tree Climbing, Swimming, Kick The Can, etc.

Thoughts for the week-
Back when you were a kid, sitting still was punishment! Now being active seems like punishment; ask yourself why?

Fun! (as kids, now?)

Playing with friends.
In shape, body didn't hurt with activity. And if it did, we didn't care.
Informal. We play when and where we want to.
We felt happy playing and being active.

Work :(

Short on time.
Out of shape. Body hurts with activity.
We do the same old workout or activity over and over.
Snow day mentality.... come up with a million excuses not to exercise.
Being active is work, and even the thought of it is exhausting.

Try to make activity fun instead of work.

Nate's motto: Action-->Motivation-->Satisfaction. NOT Motivation-->Action-->Satisfaction

Fun is contagious, so have some, and see who joins you! Having a workout/activity Buddy makes all the difference in the world.

Web links-
PeerTrainer Website where you log food/activity, and join/create small groups to motivate you.
How To Lose Weight From PeerTrainer
Exercise Demos Discover the how for moving your parts
You Tube Demos Real people doing the exercise demos (like watching home improvement on tv)
Loving what you do Okay, it has nothing to do with weight loss, but it's a great message.
Fun List From WW Barnabas Group Blog

Closing Quotes-
"You never achieve success unless you like what you are doing." --Dale Carnegie
"With out passion you dont have energy, with out energy you have nothing." --Donald Trump
"Without work, all life goes rotten. But when work is soulless, life stifles and dies." --Albert Camus
"When you set yourself on fire, people love to come and see you burn." --John Wesley
Do what you love, and love what you do, and you will never work again. -- Jenn

Summary Feb 6, 2008

2008-02-09T14:05:00.000-08:00

Central theme-
My favorite thing to make for dinner: Reservations!

Thoughts for the week-
The problem:
We generally have a different mindset at celebrations, or when we go out to eat.

Parties and Celebrations are difficult because a bounty of food is available, usually over long periods of time, and we have no idea of how they were prepared, (full-fat or no-fat?)

Eating out is difficult because we do it more often, and are in the mindset of being served, and enjoying ourselves to the fullest.... pull out all the stops, let go, pamper yourself mentality.

Some strategies:
We need to have some strategies in mind when going in to these situations to come out of them without remorse. Prepare yourself before going in to these hi-risk situations. Manage your feelings and environment to the best of your abilities.

Manage your environment:

Provide input on where you're going out to eat.
Look up the Points of dishes at the restaurant before you go.
Order a salad or broth-soup appetizer if everyone else is having an appetizer.
Or, reject the appetizer immediately if possible.
Move the appetizer far away from you, or cover it up, hide it.
Split the meal.
Ask for a to go box with your order, or when the food is served. Put half in the box, immediately.
Ask for the food to be prepared the way you want it. (On the side, no oil, etc.)

Manage your feelings:

Understand that eating out is about more than just eating. Make it about enjoying one another's company, talking, socializing, enjoying the environment.
Remember to keep your lifestyle focus. Continue to make smart food and portion choices.
If you're sad, depressed, elated, or in celebration mode, (emotional) use extreme caution! Emotions are often the gateway to over eating.

Web links-
Excellent Tips to stay on plan (Alan's WW Tips)
The Points Formula!, I've always wondered... now I know
Laughing Cow Cheese, If you like cheese, you gotta get this stuff!
Skinny Cow Ice Cream, If you like ice cream, you gotta get this stuff!

Closing quote-
"If you fail to plan, you plan to fail."

Recipe-
Why not share one of yours on the green bay weight training forum?
eMail it to: long4latitude.gbwt-forum@blogger.com
The subject line is your header, and the email body will be the content. No attachments allowed.

Summary Jan 30, 2008

2008-01-30T16:13:00.000-08:00

CoNGraTulAtIoNS! Rhonda, for earning Lifetime at this meeting.

Central theme-
How are you going to go on the offensive and defensive this week, especially over Super Bowl weekend?

Thoughts for the week-
Offense:

Save your 35 Bonus Points for game day
Eat healthy before the game, or going to a party
Dilute drinks with ice or water
Go in with a food game plan
Continue to make smart choices
See how long you can go without giving in. Try 5 minutes, see if the craving passes.

Defense:

Drink lots of water before and during the game
Socialize away from the food
Wear your tight fitting clothes, NOT Sweats
Concentrate on the game, or Football Pool outcomes, to keep focus off food
Go to the party prepared with comebacks for people pushing food on you
Throw your small plate away after you've eaten, signaling it is time to Stop
Stay busy with activities of any kind

Try eating foods you like, but don't love. This will help you keep portions in check. Jenn made the analogy of painting your nails to keep from biting them. My comparison is buying Sour Cream & Onion Fat-Free Pringles instead of the BBQ fat-free Pringles. I like the SC&O, but love the BBQ.

Eating/overeating at parties is a bad habit that needs to be broken: Combat it.

Web links-
DietMe One Pound at a time
Cellcom Green Bay Marathon
Sarah's Blog Sarah making her way to Onederland!
Hot Dog! Blog
Habits! A site of quotes on Habits

Closing Quote-
It was the long one we've all heard on habit. Here's some more:

Desiderius Erasmus: Quotes on Habits
A nail is driven out by another nail. Habit is overcome by habit.
Jim Ryun: Inspirational Quote on Habit
Motivation is what gets you started. Habit is what keeps you going.
Spanish Proverb: Inspirational Quote on Habit
Habits are at first cobwebs, then cables.

Recipe-
Check out the Green Bay Weight Training Forum for more recipes.

I ate some almonds with BBQ chicken by accident this week, and it tasted really good. I think I'm going to try grinding some up into the BBQ chicken on purpose next time.

It's winter time, which means it's time to bake and use the crock pot. My crock is 6 qt, which is way too big: anybody want it? I want a 4 qt one to cook soup and chicken in. Anyone have some easy crock pot soup recipes? Post it on the forum by emailing to this address: long4latitude.gbwt-forum@blogger.com

Summary Jan 23, 2008

2008-01-27T15:54:00.000-08:00

Central theme-
Focus on just one thing this week to accomplish in working toward your weight loss goal.

Thoughts for the week-
What would I like to have happen this week?
What needs to happen to make that happen?

We heard some good tips in class:
Try a serving of Fiber One cereal as a snack.
Watch how thin people eat. Be the Queen of "stop-rest-access" while eating.

Try something different this week!

Web links-
Easy access web Calculator for food and activity Points
WW Real World Spice Chart
Ticker Factory... Make your own designer progress chart
Focus: Six Easy Steps

Closing Quote-
Ummm... It was something from page 66 of the Week 3 WW Booklet.

To focus: (Adapted from the link above)
Eliminate distractions (food in eyesight)
Have Visual Reminders of the goal (weight loss ticker, picture, Storyboard)
Create a Hook to Supercharge your intent (WW Anchor technique. WW key chain, etc)
Set mini-deadlines (I'll exercise this evening for just 20 minutes)
Take mini-breaks to a different environment (RELAX. Don't be too hard on yourself)

Recipe-
See the forum! Rhonda posted a couple new ones.

Summary Jan 16, 2008

2008-01-17T19:59:00.000-08:00

Central theme-
What do I eat now?

Thoughts for the week-
Get back to basics:
Re-Focus
Plan
Shop for groceries
Re-Visit your Kick-Start packet

Try Core if you haven't tried Core. Try Flex if you haven't tried Flex. Sometimes we need to try something different to break through a plateau, or just bring some excitement back to the plan.

Just because the Packers are in the playoffs, and everyone is in a festive mood, don't use it as an excuse to go whole-hog. Plan your game-day snacks wisely.

Think of filling your stomach like filling your gas tank. Think of gas overflowing onto the ground, and you paying for it at $3/gal. Doesn't make sense, right. Don't overfill your tanks.

Use smaller plates to help portion control.

Ask yourself, am I hungry or just eating? Keep the 5 comfort zones in mind, and stay away from 1 and 5 (starved and stuffed).

Web links-
"Eat, Pray, Love: One Woman's Search for Everything Across Italy, India, and Indonesia"
(This book was brought up by a member. From the Amazon reviews, people love it or hate it.)

Garmin 305: GPS-Heart Rate Monitor-Sportwatch. If you're a runner, seriously think about it at under $190. These things were over $300 a year ago.

Closing quote-
Jen read the poem "Nice Matters". Will include here when we get a copy.
She also read from the "Shot In The Arm" book which is in the WW Deluxe Starter Kit.

Recipe-
1pt chocolate cupcakes: Only 3 ingredients!, and taste good. (coming)

Summary Jan 9, 2008

2008-01-13T18:05:00.000-08:00

Central theme-
When a group works together toward a common goal, like geese flying in formation, we are much more likely to succeed in that goal.

Thoughts for the week-
What do we get from regularly attending WW meetings?

Support from group members
Accountability from group members and at the scale
Knowledge that others are going through the same struggles
Tips and ideas to help us in our weight loss

At the meeting we teamed-up with someone we didn't know to meet them, tell them our best tip, and just share our journey with someone new. It was a great way to meet all the new people joining WW at the beginning of the New Year.

Web links-
Measurement Conversion and much, much more
Snap Fitness, 24/7 gym franchise
Western Racquet & Fitness
Green Bay YMCA
Fitness America

Closing quote-
Jen read from a Winnie the Pooh book, Bird Goes For First Flight, which essentially said we need to step out and start our journey with some encouragement and instruction.

"Birds of a feather flock together!"

Recipe-
none

Summary Jan 2, 2008

2008-01-02T19:08:00.000-08:00

Central theme-
What are you looking forward to, now that the Holidays are over?

WRRRap it up!
Relax: By giving yourself time and adjusting back to the normal pace of life.

Rrecuperate: Find happiness, escape, comfort and satisfaction through things other than food.

Re-Focus: Get back on track. Get your house and life back in order.

Thoughts for the week-
We spent more time in WW booklet #3, Think First.

The booklet is great because it not only helps us identify our emotional and psychological triggers and weaknesses, but also provides useful Tools For Living to push-back and get control over these pesky issues that tend to derail our weight loss efforts.

Which areas of awareness help you most in your weight loss journey?: Preparing yourself for a new lifestyle, Asking for help, Managing your thoughts, Managing your feelings, Taking care of yourself, Managing your environment, Monitoring yourself, or Learning from your previous experiences.

The WW Tools For Living are the following: Winning Outcomes, Empowering Beliefs, Anchoring, Storyboarding, Mental Rehearsing, Motivating Strategy, Re-Framing, Positive Self-Talk, Asserting, Switching. (For more information on each of these tools, get booklet #3, Think First)

Web links-
Start Making Choices: A free web site from ConAgra Foods.

The Four Day Win, (diet book review)

Calories burned per minutes of activity calculator

Cabot Cheese (good stuff, small packs available, reduced fat)

Closing quote-
Oprah, pg 50, Think First: "Getting my lifelong weight struggle under control has come from a process of treating myself as well as I treat others in every way."

Recipes-
Toast a tortilla in skillet or toaster-oven, add salsa and 1 oz. low-fat cheese. (3 Pts)

Cut into small pieces and serve over bed of lettuce, tomatoes and salsa.
----
Dice and set aside the following
1/2 oz. feta cheese.
green pepper, to your liking.
5 green or black olives

Scramble 1 egg, and pour in pan sprayed with PAM. Cook over medium heat.
Add diced ingredients and shake in some black-pepper. Cook to your liking.

Serve with one strip of turkey-bacon (2 min. in microwave), and half of a toasted, wheat pita.
4.5 pts total

Summary Dec 26, 2007

2007-12-27T04:53:00.000-08:00

Central theme:
We talked about our holiday eating habits, gathering feedback of our rough spots, and what we did to combat them.

Under Laughs-
Ate like a pig
Food coma
Fell off the wagon

Under Leaps-(how we had victory over our foibles)
Behave 80%, Play 20%; we don't have to be perfect.
Decide to do the opposite when we have a bad day
Realization of self-awareness.... we are different than we were a year ago.

We also spent time in our new WW booklet #3: Think First. On pages 9 thru 11 are simple quiz questions that identify the areas we need help. It's called the Habit Profile. I scored high in the take care of yourself category. Guess I'll be working on spending more time on Nathan this week, and hopefully the weeks to come. This is a sizable booklet from WW with a lot of good info. If you didn't get one this week, swing by the Center and pick one up.

Thoughts for the week:
We touched on the idea of our anchors again. I think this is a powerful thing that most of us haven't tapped in to. I'll let you know when I find a good one.

Most of us did well over the holidays in regard to our eating choices. We made smarter choices, and didn't go completely out of control as compared to previous years. And, even if we did, we have the know-how and tools to get back on track.

Work thru the quiz in Think First, and address the issues where you need help.

Web links:
none

Closing quote:
Nothing we do in our diet can't be undone.

Diet/exercise is a journey with a 1000 starts.

Recipe:
WW Turtles... coming! or ask Rhonda; she wrote it down.

Summary Dec 12, 2007

2007-12-13T17:55:00.000-08:00

Central theme:
The gifts we give ourselves.

We had a few stuffed-animals to help us remember-
Santa: Don't eat until you're stuffed. Don't go through life looking like Santa.
Turtle: Two angles... i) Get it over with! Weight loss doesn't have to be a slow, drawn out, turtle-like process that takes a lifetime to achieve. Make a plan, work the plan, get it over with.
ii) Slow and steady wins the race. Once you have a plan, stay with it, take it day by day, week by week, month by month, year by year, enjoying the new-you.
Biker Bear: Kick Start your plan, now. Don't wait for the new year or some other special date. Get started today while you have the motivation and support. Make it happen!

Thoughts for the week: (Note, Jennifer will not be our instructor next week)

Stay on track through Christmas and New Year. People typically gain 5 to 10# during over the end-of-year holidays. Review your Winning Outcome and stick with it.

We all received gifts from Weight Watchers which included the Kick Start guide, a new Eat Wisely manual, and a new, smaller Points calculator. A new Deluxe and Basic Membership Kit was also presented. They're available for $20 and $30, (or something like that), and include the Complete Food Companion, Dining Out Companion, Three Month Journal, Meal Survival Guide, and a Coupon Booklet. The Deluxe version includes all those things plus Shot In The Arm (a book of inspirational stories) Start Getting Healthy DVD (cooking, activity and other tips), and a nice bag to hold all your WW odds and ends.

We spent considerable time going through the Kick Start booklet. We discovered almost everyone in our class is on the Flex Plan. It was suggested we try the Core Plan at times to see if that works better for us in certain situations.

We were reminded that the Flex Plan works because it gives us boundaries to live by, whereas the Core Plan works because of its focus on low-Calorie-density foods.

Web links:
none

Recipe:
none

Summary Dec 5, 2007

2007-12-05T18:05:00.000-08:00

Central theme:
We have many, many things to do around the holidays. This usually leads to stress, which can lead to overeating.

We need to find strategies that will help us through this stressful time of year.

Thoughts for the week:
Time-Sucker List-
shoveling, television, decorating, shopping, driving in bad weather, parties, cleaning, cooking, wrapping gifts, writing cards, calling on friends.

All these things (and more) pull for our time around the holidays. To be most efficient with our time, we need to:

make daily or weekly, prioritized, task lists
put events and tasks on a family calendar
leave some time for the unexpected in your day
delegate tasks to others
accept help when it's offered
take time to enjoy friends, family, good food, Christmas, etc.
consider outsourcing (carpet cleaners, housecleaning, bakery, catering, etc.)

We also went through a Storyboard exercise to stay on target with our Winning Outcome we generated last week. For example, I drew a picture of a phone, grocery list, grocery store, stove, dinner table. That is, I'm going to call family to develop a meal plan, make a grocery list, then grocery shop when I get to my mom's, make some great meals, and enjoy them with family at the dinner table. I will also be bringing my cooler and baggies so I can take extras home. That way I'm not compelled to eat it all right there and then.

Web Links:
Time Management Tips

About.com: Articles About Delegating and Time Management

Closing quotes:
"Time flies--it's up to you to be the navigator"

"You will never find time for anything. If you want time, make time."

"Have To vs. Get To" (I think in the context of, I have to bake cookies vs. I get to make those special cookies everyone loves)

Recipe:
Jennifer talked about angel food cake with 2-3 tsp of mint extract in the mix, and then adding crushed WW mint-chocolate bars on top. Sounds delicious, but I didn't get the exact recipe. Experiment!

Summary Nov 28, 2007

2007-11-28T19:06:00.000-08:00

Central theme:
Keep the holidays in perspective.

We used the Winning Outcomes Worksheet to do so-
(Positive/Specific/Within your control/A good fit with your life)

My positive outcome was to continue eating healthy over Christmas at my mom's, thereby staying on plan.

The steps needed to make this happen are: Make a menu with family ahead of time, grocery shop early in the visit, store away special holiday snacks so I don't feel the need to eat them all at the moment, and I missed my food scale over Thanksgiving, so I'll be bringing it with me over Christmas.

Thoughts for the week:
Choose a Winning Outcome of your own and design your strategy for success.
Commit to your strategy for success.
Enjoy the results and reward yourself!

Take time out to focus on yourself and respect yourself. Know there's a focus and an end to your weight-loss goal. You can reach it. It is achievable. Envision it.

Web links:
Jane Birr is a local author and fitness coach. Her book "Just Get It Over With" is all about focus and setting goals. I highly recommend this book.

10 Ways To Keep From Going Crazy This Christmas is an article I found on the web.

Holiday Stress Relief another fact sheet on holiday de-stressing.

Closing quote:
"Obstacles are those frightful things you see when you take your eyes off your goals."

Recipes:
none

Summary Nov 20, 2007

2007-11-20T18:03:00.000-08:00

Central theme:
Thanksgiving-table survival tips.
(This was not with Jen, but the Tuesday night instructor.)

Thoughts for the week:
Don't eat unconsciously. Keep tracking throughout the Thanksgiving holiday. Don't pretend it's not happening and stop tracking.

Don't go to the Thanksgiving table starving. Consider eating an apple before dinner so you don't stuff yourself on hi-cal foods.

Recall the 0 1 2 3 4 5 fullness comfort zones. Avoid zones 1 and 5, (starving & stuffed).

Do take the time to socialize with family and friends.

If you're bringing a dish to pass, make it a tasty and healthy one.

Consider bringing food baggies and a cooler to the feast; this way you can save some goodies for later. This may keep you from stuffing yourself at the table, thinking it's your only chance to get some of your favorite foods.

This can be a stressful time with family, time crunch, etc. Avoid stress eating with exercise and careful planning.

Keep water intake up over the winter. Winter air is very dry and sucks the moisture out of you.

Web links:
More T-day survival tips

Closing quote:
"Overeating is an acquired skill."

Recipe:
See the GBWT-forum page: http://gbwt-forum.blogspot.com for some great recipes.

Summary Nov 14, 2007

2007-11-15T19:44:00.000-08:00

Central theme:

What are you thankful for?

People said the following things, I'm sure you have your own list, too: Family, health, siblings, friends, home, freedom, religion, good weather, support, Weight Watchers, children, pets, etc.

Thoughts for the week:

Use the things we're thankful for to help us through our weight loss journey. Note, when these things are not going right, it can have a negative effect on our weight loss.

Don't go overboard at Thanksgiving dinner. Continue to make smart choices. For example, a single piece of regular pumpkin pie has 9 points. Are there lower Point alternatives available on the table? Consider bringing some if you don't expect any to be there.

Web links:
Low-Fat pumpkin dessert
Thanksgiving Calorie Counter, and how far you need to walk to burn it off
Low-Cal Thanksgiving Feast Suggestions
A Blog with Thanksgiving Survival Tactics

Closing quote:
I missed the 2nd half of the class, so I'm not sure. I'll put my Thanksgiving quote in here:
"Thanksgiving to the Almighty God for all His blessings."
Governor William Bradford,
Year 1623, Plymouth, Massachusetts

Recipe:
See Web links, above.

Summary Nov 7, 2007

2007-11-08T18:43:00.000-08:00

Central theme:
The Holidays are coming. We need to be creative in regard to the food we bring to the feast or serve at the table, to keep Calories in check.

We had our own "Iron Chef" challenge during this session. Teams came up with their favorite low-Calories recipes. I will attempt to summarize them in the recipe section below.

Thought for the week:
Use at least one of these recipes this week, and consider them for your Holidays.

Web links:
None

Closing quote:
"Thin begins at the supermarket"

Recipes:
Pretzel Treat-

Bag of small pretzels
Bag of Rolo candies
Bag of pecan or walnut halves

Heat oven to 350 deg. Place pretzels on baking sheet covered with parchment paper. Drop Rolo candy on top of pretzel, and bake in the oven for 3 minutes. Remove from oven, and press the nut of your choice into the Rolo to smoosh it down.
1pt each. (Very, very good)

Pumpkin Bars-

1 large can plain pumpkin
1 cup Egg Beaters
1 cup fat free evaporated milk
1/2 to 1 cup Splenda
Add Pumpkin Spice to your liking

Mix in bowl, bake at 350 deg in cake pan

Some other ideas-

Baked Squash with Marinara Sauce
Veggie Chili, use brown rice in the chili
Low cal spray-butter on toasted wheat pita bread, add garlic salt.
Toasted wheat pita, add pizza sauce, low-fat cheese, and turkey pepperoni (cook in micro)

Summary Oct 31, 2007

2007-10-31T18:06:00.000-07:00

Central theme:
Investigate and explore the clues of knowing we're on track to weight loss, regardless of what the scale says.

Clues that we're on track

See
Positive Outlook; Pictures, we look thinner; Hope, light at end of tunnel
Hear
Compliments, Positive Self Talk, Less complaining
Feel
Clothes fit better, In control, Energy

Thoughts for the week:
Factors like water retention, natural cycles, and medication effect the number on the scale.
Don't let your motivation die because of the number on the scale.
Even if we're not losing weight (lowering the number on the scale), we can still acknowledge we are more aware, more in control, are not making excuses, and are taking action.
Transition from comfort to happiness.

Web links:
none

Closing quote:
"We cannot direct the wind, but we can adjust our sails."

Recipe:
none

Summary Oct 24, 2007

2007-10-25T15:34:00.000-07:00

Central theme:
Get to the kernel of truth present in the five myths about exercise:
1) (myth)Need to eat special foods. (truth)No special food is required.
2) (myth)Muscle will cause weight gain. (truth) Muscle burns fat.
3) (myth)Aerobic activity is enough. (truth)Lift weights to build muscle, replacing what was lost along with fat loss.
4) (myth)Muscle weighs more than fat. (truth)Muscle is more dense than fat.
5) (myth)I will always lose weight if I exercise. (truth)Not necessarily.

Thoughts for the week:
Don't confuse comfort with happiness.
Add two points of activity to your week.
Muscles need water, so drink lots of it during the week when exercising.
Take time to stretch after muscles are warmed up.

Web links: (activity ideas)
Geocaching.com
Indoor Rock Climbing
WI State Trails
Local Sport Events
Map a run/walk Route with distance
Green Bay Running Club
Runner+ (like Nike + iPod, but better. No iPod or Nike needed)
Nike + iPod

Closing quote:
I think it was "Don't confuse comfort with happiness", but I'll add this quote, too: "Training is better than trying."

Recipe:
Instead of hot chocolate, try half a pack of ww chocolate smoothie with a teaspoon of pistachio pudding mix.

Summary Oct 17, 2007

2007-10-25T15:27:00.000-07:00

Central theme of meeting:
We need to think ahead, and form strategies for success when we eat out.
Make requests, even if you don't see them on the menu. (on the
side, light mayo, turkey bacon, etc)
Fill up on salad, soup or fruit as an appetizer so you don't
gorge on the heavier stuff.
Split meals, put half in to-go bag immediately, etc

Thoughts for week:
No shortcuts to losing weight.
Need to change more than surface things to lose, and maintain weight
loss.
How and why is this time going to be different than all the others?

Web Links:
www.hungry-girl.com www.hungrygirl.com works also. I love this site. Lots of fun.

Closing Quote:
"Some people regard discipline as a chore. For me it's the kind of
order that sets me free to fly."
---Julie Andrews

Recipe:
Toffee-Apple Blondies
16 pieces, 2 points each

3 Tablespoons butter
1/2 cup flour
1/2 cup whole wheat flour
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup dark brown sugar
2 egg whites
2 Tablespoons corn syrup
1 teaspoon vanilla
1 granny smith apple, peeled & chopped
4 Tablespoons toffee bits
2 Tablespoons pecans

Line 8" x 8" pan with foil. Spray foil. Combine all ingredients except
1 Tablespoon of the toffee bits and pecans.

Pour into pan, sprinkle with the 1 tablespoon each of toffee bits and
pecans on top.

Bake at 350 degrees for 20-25 minutes.