On the Menu This Week

Greek Style Cheeseburgers
Vegetarian Black Bean Chili
Roasted Cornish Hens with Quinoa and Broccoli

Friday, July 31, 2009

Breakfasts (by request)

Buttermilk Whole Wheat Waffles

Serves 6
Points 6 per serving

Ingredients

  • 2 cups whole wheat flour
  • 1/4 tsp baking soda
  • 1 1/2 tsp double acting baking powder
  • 1 Tbsp sugar
  • 1/2 tsp salt
  • 2 egg yolks
  • 1 3/4 buttermilk
  • 5 Tbsp Melted butter
  • 2 egg whites

Directions

Sift together the flour, baking soda, baking powder, sugar, salt. Beat egg yolks in a separate bowl until light then add and beat the buttermilk and melted butter. Combine the liquid and the dry ingredients with a few strokes. Beat 2 eggwhites until stiff, but not dry; fold them into the batter. Pour into waffle iron.

Nutrition Facts

Nutritional Analysis per Serving (approximate)

Serving Size 1 waffle 6 points.

Calories 281
Total fat 13 g
Saturated fat 7 g
Protein 10.5 g
Carbohydrates 34.6 g
Fiber 5 g

Blueberry and Cornmeal Pancakes

Serves 4
Points 6 per serving (3 pancakes)

Ingredients

  • 1 cup reduced Fat whole wheat baking mix
  • 1 cup yellow cornmeal, preferably stone ground
  • 1 1/4 cups low-fat (1%) milk
  • 1 egg, beaten
  • 3 Tbsp sugar
  • 1 1/4 fresh or frozen blueberries (wild if possible)

Directions

Sift together the baking mix, cornmeal, milk, egg and sugar in a large bowl just until moistened.

Spray a nonstick griddle or large nonstick skillet with cooking spray and set over medium heat. Drop the batter by heaping 1/4 cupfuls onto the griddle and add the blueberries, cook the pancakes until bubbles appear and the edges look dry, about 3 minutes. Turn and cook, until browned, about 2 minutes longer. Repeat with the remaining batter to make 12 pancakes in all.

Nutrition Facts

Nutritional Analysis per Serving (approximate)

Calories 341
Total fat 5g
Protein 0g
Carbohydrates 64 g
Fiber 4g

July 31st Food Diary

Ate 23.5 of 26 points earned 5 activity points.
Breakfast(2)-Sandwich Thin (1) Laughing Cow Cheese (1)
Workout (5)-Bike and bowflex (slowed due to ben...)
Second Breakfast(3)-Nectarine (1), Jennie-O Breakfast Sausage(2)
Lunch (5)-Minted Pea Soup (2), Sandwich Thin (1) Laughing Cow Cheese (1), Fiber one yogurt (0), blueberries (1)
Dinner (9.5)- Grilled Chicken (3.5), Two bean salad (3), Potato Salad (3)
Snack (4)-Gelato

Did the Bowflex with Ben, had higher weights on all the upper body stuff :P Did some cooking for Ben's family reunion pot luck tomorrow.

Running Weekly totals used 31 of 35 weekly points earned 28 activity points

Thursday, July 30, 2009

July 30th Food Diary

Ate 25 of 26 points earned 6 activity points.
Breakfast(2)-Sandwich Thin (1) Laughing Cow Cheese
Workout (6)-Treadmill
Second Breakfast(3)-Nectarine (1), Yogurt (2)
Lunch (7)-Turkey Enchilada Casserole (4), Salad with vinagrette (1), Minted Pea Soup (2)
Dinner (12)- Orange-Chipotle BBQ Pork Chops with Grilled onions (8), Green beans with butter (1), WeightWatchers Ice Cream Bar (3)
Snack (1)-Vitalicious muffin

I upped my speed on the treadmill. Did lots of boring chore stuff.

Running Weekly totals used 31 of 35 weekly points earned 23 activity points

Wednesday, July 29, 2009

July 29th Food Diary

Ate 26 of 26 points earned 2 activity points.
Breakfast(2)-Yogurt (2), Sandwich Thin (1), Laughing Cow Cheese (1)
Workout (2)-Bowflex
Lunch (6)-Fruit2Day (2), Minted Pea Soup (2), Sandwich Thin (1), Laughing Cow Cheese (1)
Snack (4)-WW Carmel Chocolate Bar (1), Starbuck's Light Caramel Frappuccino (3)
Dinner (11)- Chicken and Veggie Curry (8), Brown Rice (3)
Snack (1)-Vitalicious muffin

Had appointments all day so I only did the bowflex.

Running Weekly totals used 31 of 35 weekly points earned 17 activity points.

Tuesday, July 28, 2009

July 28th Food Diary

Ate 23.5 of 26 points earned 5 activity points.
Breakfast(2)-Vitalicious Cranbran muffin (1), skim milk (2)
Workout (6)-Treadmill
Second Breakfast(3)-Blueberry Smoothie (3)
Lunch (6.5)-Grilled Cheese (5.5) Salad with Vinagrette (1)
Dinner (11)-Chicken and Veggie Curry (8), brown rice (3)

Curry was very good for a prepacked sauce.

Running Weekly totals used 31 of 35 weekly points earned 15 activity points.

July 27th Food Diary

Ate 25.5 of 26 points earned 5 activity points.
Breakfast(2)-Yoplait FiberOne Yogurt (0), Fruit2day Juice (2)
Workout (5)-Bowflex and Treadmill
Second Breakfast(3)-Egg, Eggwhite and Sandwich Thin
Lunch (5)-Turkey Enchilada Casserole (4), Salad with vinagrette (1)
Snack (1)-Raspberries
Dinner (12.5)- Orange-Chipotle BBQ Pork Chops with Grilled onions (8), Green beans with butter (1), Wine (2), Couscous (1.5)
Snack (1)-Vitalicious muffin

Upped a few weights on the bowflex.

Running Weekly totals used 31 of 35 weekly points earned 9 activity points.

Sunday, July 26, 2009

Goal Setting

Setting Goals is hard, too big and you get discouraged, too small and it doesn’t feel like a victory. So I try to put a lot of time thinking about what my goals should be. WeightWatchers celebrates every 5 pounds, that’s great continual feed back but not a big enough goal for me (for some people it’s a great goal to focus on every 5 pounds, for me it’s too small and also small enough that if I don’t get it quickly I can get discouraged).

WeighWatchers has always focused on the 10% as a goal for people as there is a ton of research documenting the benefits of a 10% weight loss. This year they also started celebrating 5% as also very beneficial to your health and not as intimidating for some people. I happily celebrated both my 5 and 10 percent goals but then came time to start goal setting into uncharted territory. My next 10% was a logical choice but instead I chose 208 pounds, this is the lowest adult weight I can remember being. It was the lowest I got the last time I did WeightWatchers. I am circling in on this number but the last 4 weeks have not been stellar losing weeks for me and it feels like that goal is taunting me. I had originally wanted to hit it by July 4th. I feel confident I can hit it next week but it still sits there taunting me.

After that where do I go? My next 10% from the original number is at 199, wow kind of a significant number, I’ll be out of the 200s and will have lost 20% of my total weight. So even though its not a big loss from my 208 goal I think it’s a mile stone number and worthy of goal status.

Then my goals get really funny how they line up (yes, I’m probably thinking ahead too much but I like the big picture laid out for me and then smaller steps to get there, I’m a planner at heart.) The next 10% or 30% total will be 175 pounds, ironically 174 puts me at overweight, no longer obese, so which number do I choose? After that it gets easier and I will want smaller goals as the weight loss will slow down once I get closer to my goal. 151 is another 10% or 40% total. 145 puts me at a normal weight for my height and 135 is my current final goal weight. Each of these have meaning and each will hopefully motivate me to keep going.

I will still celebrate each 5 pounds, those are the little steps along the way that get me to my goal. It is said that every journey of a thousand miles begins with a single step. To me each of those steps matter but without my eye on the ultimate goal it is too easy for me to be caught up in the minutia of the small steps. Ultimately for me goal setting is about the big and the small and celebrating it all.

July 26th Food Diary

Ate 25 of 26 points earned 4 activity points.
Breakfast(10)-Blueberry and Cornmeal Pancakes with brummel and brown and syrup
Workout (4)-Exercise Bike and walked dogs
Lunch (4.5)-Sandwich thin, laughing cow, yogurt and raspberries
Dinner (9.5)-Turkey Enchilada Casserole (8.5), salad with vinagrette (1)
Snack (1)-Vitalicious muffin

Smashed up and rubbed my hands raw when the dog took off with my hand wrapped up in the leash. My right hand is covered in bruises and the rope burn that I got from the leash in 3 spots rubbed it to the point of bleeding and I smacked down on my side, so weights might be a challenge this week.

Running Weekly totals used 31 of 35 weekly points earned 4 activity points.

Saturday, July 25, 2009

July 25th Food Diary

Ate 57 of 26 points earned 0 activity points.
Breakfast(3)-WW 2 point bar, nectarine (1)
Workout (0)-
Lunch (13.5)-Tomato, Mozarella and Basil salad with sourdough bread (12.5), Cherries (1)
Dinner (41)-Hot wings, Cheeseburger, beer and ice cream

7 Alarm wing sauce is insanity, only had a bite and the fire continued for 30 minutes or so...

Doh, now I remember the downside to losing weight, I lose points :P Okay, I'll take the weightloss but still, sucks that as you lose you also lose food, right now my no fake sugars or mayo is pretty easy to stick to, but it will become harder the more I lose.

Running Weekly totals used 31 of 35 weekly points earned 0 activity points.

The Weekly Round up 7/18-7/24

I got in 6 workouts this week but the scale chose not to reflect this. I did add weight training back in and I am probably retaining alot of water around that, you can retain up to 4 pounds of water when you are actively building muscle.

OK so down to the nitty gritty of the week.
Summary I used 24/35 Weekly Points and I earned 27 Activity Points.

Saturday I ate 36 of 27 points, went to Indian for dinner.

Sunday I ate 42 of 27 points. Had Pizza and beer for lunch, soooo caloric, earned 3 Activity points walking the dogs.

Monday I ate 21.5 of 27 points, tried a new recipe that was good, Chicken Peanut Soba Salad, and arguably better a couple days later. Worked on the bowflex for the first time in a while and walked on the treadmill for 6 activity points earned.

Tuesday 25.5 of 27 points and earned 5 activity points on the treadmill, pulled out an old favourite recipe that was yummy

Wednesday 26 of 27 points and earned 5 activity points on the treadmill and bowflex.

Thursday 23 of 27 points and earned 6 activity points on the treadmill

Friday 25 of 27 points and earned 2 activity points doing the bowflex. Tried the fish tacos, they turned out well, I'll eat them again. Even had shrimp salad for lunch.

I got fully back into working out, still aiming for 28 activity points a week but I was close this week. Tried and succeeded working some fish into our diets, now we just need to try to include a vegetarian and a fish in as much as possible.

Next Week's Menu
Saturday- Going out for dinner
Sunday- Turkey Enchilada Casserole (new recipe) (didn't try last week we weren't hungry for dinner)
Monday-Chicken and vegetable Tikka with brown rice
Tuesday-Crab Cakes with Smarter Tartar Sauce and salad
Wednesday-Orange-Chipotle BBQ pork chops with Grilled onions and green beans
Thursday-Leftovers
Friday-Leftovers
Also making a minted pea soup for lunch this week.

Friday, July 24, 2009

July 24th Food Diary

Ate 25 of 27 points earned 2 activity points.
Breakfast(5)-Cranbran Vitamuffin (1)Sandwich thin with laughing cow and egg(4)
Workout (2)- Bowflex
Lunch (8)-Shrimp salad and sourdough toast
Dinner (12)- Tacos Veracruz (9), light sour cream (1), beer (2)

The fish experiment turned out well. The marinade was excellent (thanks mom). Mostly it wasn't fishy at all but a few bites were, I think these were the pieces near the skin, just seemed fishier and those bites were yucky for me. But I could manage this dish once a week, the halibut was just basically innocuous.

Running Weekly totals used 24 of 35 weekly points earned 27 activity points.

Thursday, July 23, 2009

Recipes of the Week 7/19/09

Peanut Chicken Soba Salad

Serves 4
Points 6 per serving
Cook time 20 minutes

Ingredients

  • 2 cups water
  • 1 pound boneless, skinless chicken breasts
  • 4 black peppercorns
  • bay leaf
  • 1 Tbsp rice vinegar
  • 2 Tbsp roasted peanut oil
  • 2 tsp low sodium soy sauce
  • 1 tsp honey
  • 1 tsp chili garlic sauce
  • 1/2 tsp salt
  • 2 cups cooked soba noodles (about 4 oz uncooked)
  • 1 cup grated carrot
  • 1/2 cup thinly sliced green onions
  • 1/4 cup minced red onion
  • 1/4 cup chopped fresh basil
  • 2 Tbsp chopped unsalted, dry roasted peanuts
  • lime wedges (optional)

Directions

Combine first 4 ingredients in a medium saucepan, bring to a boil. Cover, remove from heat, and let stand 15 minutes or until chicken is done. Remove chicken from pan, and discard peppercorns, bay leaf and cooking liquid. Shred chicken, place in a large bowl.

Combine vinegar and next 5 ingredients (through salt), stirring with a whisk. Pour over shredded chicken; let stand 5 minutes. Add soba noodles and the next 4 ingredients (through basil) to chicken mixture, and toss well. Sprinkle with peanuts. Garnish with lime wedges, if desired.

Nutrition Facts

Nutritional Analysis per Serving (approximate)
Serving size: 1 cup

Calories 265
Total fat 10g
Saturated fat 2g
Protein 24g
Carbohydrates 20 g
Fiber 2.5g

This dish ended up tasting fabulous. Might be a bit on the light side for dinner (I served it with stir fried bok choy) but it would make a fantastic lunch. Tastes great hot and cold.


Savory Chicken Couscous

Serves 6
Points 7 per serving
Cook time 1 hour 15 minutes (much of it walk away time)

Ingredients

  • 1 3/4 pound boneless skinless chicken thighs
  • 1 Tbsp olive oil
  • 2 large onions sliced
  • 4-6 garlic cloves (to taste) minced or put through a press
  • 2 carrots, sliced
  • 2 turnips, peeled and diced
  • 2 celery stalks, sliced
  • 1 tsp ground cumin
  • 1 tsp ground ginger
  • 1 tsp ground tumeric
  • 1 bay leaf
  • 1 cup dry white wine
  • 2 1/2 cups defatted chicken stock
  • salt
  • 1 tsp paprika
  • 1 cup chickpeas
  • 1/4 tsp saffron
  • 1/2 pound zucchini, sliced
  • 3-4 Tbsp fresh lemon juice (more to taste)
  • freshly ground black pepper
  • cayenne pepper
  • 1/4 cup chopped cilantro
  • 2 Tbsp chopped fresh parsley
  • 3 cups cooked whole wheat couscous

Directions

Heat the olive oil in a large pot over medium heat and sauté the onions and garlic, stirring, until the onions are tender, about 5-10 minutes. Add the carrots, turnips and celery, and sauté another couple of minutes.

Add the chicken, cumin, ginger, tumeric, bay leaf, white wine, chicken stock, and salt to taste; stir together and bring to a simmer. Simmer gently for 45 minutes to an hour, stirring occasionally, until the chicken is very tender. Add the paprika, chick peas, saffron, zucchini, and lemon juice; simmer another 15 minutes, until the zucchini is tender but still bright green. Taste and add salt, pepper and cayenne to taste. Stir in the cilantro and parsley just before serving.

Ladle the chicken and vegetables and some of the broth over each plate of couscous, being careful not to drown the couscous in broth. Leave enough broth in the pot so each person can get an extra ladleful to mix with spic harissa and ladle over the couscous.

To season with the harissa, stir a very small spoonful into a ladleful of broth and spoon over the couscous (1/8 tsp in a ladleful of broth will be mildly hot, 1/4 tsp will be hot, and more will be very hot.)

Nutrition Facts

Nutritional Analysis per Serving (approximate)

Calories 355
Total fat 6g
Saturated fat 2.5g
Protein 25g
Carbohydrates 50 g
Fiber 4g

Harissa

Makes about 1/3 cup
Points 1 per serving

Ingredients

  • 1 oz dried hot red chili peppers
  • 1 tsp caraway seeds
  • 1/2 tsp cumin seeds
  • 1 tsp coriander seeds
  • 3 garlic gloves, peeled
  • 1/4 tsp salt
  • 1 Tbsp water
  • 4 Tbsp olive oil

Directions

Place the dried peppers in a bowl and pour on hot water to cover. Let soak for at least 1 hour. Meanwhile, grind the spices together in a spice mill.

Drain the peppers, pat dry with paper towels, and chop. Then grind or mash together with the garlic, spices, and salt in a spice mill or mortar and pestle until you have a thick paste. Add the water and 3 tablespoons of teh olive oil, mix well, and transfer to a jar. Spoon the remaining olive oil over the top, cover tightly, and refrigerate. It will keep for months.


Nutrition Facts

Nutritional Analysis per Serving (approximate)

Calories 35
Total fat 4g
Protein 0g
Carbohydrates 1 g
Fiber 0g
I love this recipe. I have been using it for almost 15 years. I got it from Mediterranean Light by Martha Rose Shulman. It's pretty easy to prepare once you have done all the chopping. It also re-heats very well.

July 23rd Food Diary

Ate 23 of 27 points earned 6 activity points.
Breakfast(5)-Sandwich thin with laughing cow (2), nectarine (1), yogurt (2)
Workout (6)- Treadmill
Lunch (7)-Leftover Provençal style vegetable stew(5) and 1/2 cup of brown rice(2)
Snack (2.5)- yummy yummy gold kiwi fruit
Dinner (7)- Peanut Chicken Soba Salad (6), stir fried Broccoli(1)
Snack (1)- Chocolate vita muffin

Did some shopping, worked on clearing out my BPA containing plastics.

Running Weekly totals used 24 of 35 weekly points earned 25 activity points.

Wednesday, July 22, 2009

July 22nd Food Diary

Ate 26 of 27 points earned 5 activity points.
Breakfast(2)-Sandwich thin with laughing cow (2)
Workout (5)- 30 minutes on Bowflex including a walking warm up and 33 minutes on the Treadmill
Second Breakfast(3)-Blueberry Blast Smoothie (3)
Lunch (7)-Chicken Tagine with Couscous (7)
Snack (1)- Double Chocolate Vitatop Muffin (1)
Dinner (8)- Chicken Tagine with Couscous (7), Tunisian Zucchini Salad (1)
Snack (5)-Gelato (5)

I have started having something light before I work out and something after, seems to keep me satisfied longer and gives me more energy for my workouts. Had a boring eating day, eating leftovers twice.

Running Weekly totals used 24 of 35 weekly points earned 19 activity points.

July 21st Food Diary

Ate 25.5 of 27 points earned 5 activity points.
Breakfast(4.5)-Oroweat Double Fiber Bread (1), Medium Banana (1.5), Peanut butter (2)
Workout (5)- Hour on the Treadmill
Lunch (8)-2x Oroweat Double Fiber Bread (2), 3/4 oz slice Cheddar Cheese (2), 1 wedge Laughing Cow Cheese (1), 3 oz deli turkey breast (2), Salad with 1 tsp olive oil (1)
Snack (1)- Nectarine (1)
Dinner (11)- Savory Chicken Couscous (7), Tunisian Zucchini Salad (2)
Snack (1)- Banana Nut Vitatop muffin and fiber one key lime nonfat yogurt (0)

Had a grilled turkey and cheese for lunch which was pretty good. The chicken tagine and the zucchini salad were both excellent, the chicken dish I have prepared a few times before. I like that you can make each individual serving more or less spicy by the amount of harissa that you use.

Running Weekly totals used 24 of 35 weekly points earned 14 activity points.

Monday, July 20, 2009

July 20th Food Diary

Ate 21.5 of 27 points earned 6 activity points.
Breakfast(2)-Sandwich thin with laughing cow (2)
Workout (6)- 36 minutes on Bowflex including a walking warm up and 36 minutes on the Treadmill
Lunch (8.5)-Salad with lettuce, carrots, celery, baby onions, lemon juice and 2 tsp olive oil (2.5), Leftover Feta-Chicken Pasta (6)
Snack (1)- Fiber one key lime yogurt (0), Cherries (1)
Dinner (7)- Peanut Chicken Soba Salad (6), stir fried Bok choy (1)
Snack (3)- Fudgy peanut butter chip Vitatop muffin and skim milk

Ate an early lunch, I was hungry after my big workout, but the time on the treadmill came easily I even pushed longer than I had had planned (I had planned for less time on the treadmill since I was on the bowflex too). The Peanut Chicken Soba Salad was really good, definitely a keeper and I'll post the recipe soon, very filling but light at the same time if that makes any sense. At several snacks and still came way under on points, super small breakfast did that I guess.

Running Weekly totals used 24 of 35 weekly points earned 9 activity points.

How I wish I loved fish

I try and I try but the joys of fish still elude me. People ask all the time have you tried fish recently, yes, I have and no, I still don’t like it. I have tried it periodically and although it no longer makes me gag at both smell and taste, I can’t tolerate much of it. Yes, I do get fresh fish, I just don’t like it, what can I say?

I really wish I loved fish for all of its health benefits and its lower calorie profile, but I don’t. I have tried Halibut, Cod, Red Snapper, Sea Bass, Tuna and Salmon and nope, I don’t like any of them. And I love most shellfish making it even more odd. Lobsters, Crabs, Shrimp, Clams and Mussels all make me happy (oysters, squid and octopus disgust me and will never pass my lips again.)

So given that I like shellfish I figure that I can learn to like fish, or at least tolerate it enough to enjoy a meal of fish once a week, just once a week is the goal at the moment, is that really so hard?

This week Tacos Veracruz are on the menu so I plan to try Opa, if I can get it or halibut or sea bass if I cannot and a marinde my mother suggested. I plan to grill it then flake the fish for the tacos. I’ll let you know how it goes.

Sunday, July 19, 2009

July 19th Food Diary

Ate 42 of 27 points earned three activity points.
Breakfast(2)-Sandwich thin with laughing cow (2)
Workout walked dogs (3)
Lunch (36)-Pizza and Beer (36)
Dinner (0)- Wasn't hungry
Snack (3)- Chocolate Mint vitatop muffin and skinny cow ice cream sandwich

Had a huge lunch, well not that huge but very filling and so I wasn't hungry for dinner, had snacks at 10PM or I'd wake up ravenous.

RunningWeekly totals used 24 of 35 weekly points earned 3 activity points.

July 18th Food Diary

Ate 36 of 27 points earned no activity points.
Breakfast(4)-WW 2 point apple cinnamon bar, 1 vitatop muffin (1), 1.5 cups raspberries
Workout none
Lunch (5)-Stacey's Naked Pita chips 2 0z (5)
Dinner (27)-Indian dinner

Running Weekly totals used 9 of 35 weekly points earned 0 activity points.

Saturday, July 18, 2009

The Weekly Round up 7/11-7/17

I got in 4 workouts this week and it seems to have paid off on the scale with a loss of 1.6 just ahead of the average 1.5 that I want to lose. (Of course I was low the last 2 weeks BUT I was high the few before that.) Exercise is definitely a key to success.

OK so down to the nitty gritty of the week.
Summary I used 30/35 Weekly Points and I earned 22 Activity Points.

Saturday I ate 57 of 27 points, great Steak house dinner, totally worth it.

Sunday I ate 27 of 27 points. Crepes for breakfast and grilled chicken for dinner, earned 2 Activity points walking the dogs.

Monday I ate 27 of 27 points, tried a new recipe that was good but needs tweaking, spent an hour on the treadmill and earned 5 activity points

Tuesday 27 of 27 points and earned 5 activity points on the treadmill, made another new recipe that turned out quite well.

Wednesday 26.5 of 27 points and earned 5 activity points on the treadmill.

Thursday 24 of 27 points and earned 5 activity points on the treadmill, drank tons of water and made a vegetarian main dish for dinner.

Friday 23 of 27 points leftovers for dinner.


I worked in more fruit this week than usual, got back into a regular workout routine, now I need to maintain it. Manged a meatless main that Ben liked. This week we are trying fish tacos, I'll let you know how it goes.

Next Week's Menu
Saturday- Going out for Indian to a place that comes highly recommended
Sunday- Turkey Enchilada Casserole (new recipe)
Monday-Peanut Chicken Soba Salad and stir fried bok choy
Tuesday-Leftovers
Wednesday-Chicken Tagine over couscous and Tunisian Zucchini Salad
Thursday-Tacos Veracruz
Friday-Leftovers

Friday, July 17, 2009

July 17th Food Diary

Ate 23 of 27 points earned no activity points.
Breakfast(6)-Breakfast Sandwich (5), 1/2 mango
Workout none
Lunch (6)-bread (1), peanut butter (2), banana(2), 1.5 cups raspberries (1)
Dinner (9)-Provençal style vegetable stew with chickpeas (7), skim milk (2)
Snack- (2)- skinny cow ice cream sandwich

Running Weekly totals used 30 of 35 weekly points earned 22 activity points.

July 16th Food Diary

Ate 24 of 27 points earned 5 activity points.
Breakfast(2)-laughing cow cheese (1), Sandwich thin (1)
Workout 1 hour on the treadmill
Lunch (7)-Shrimp salad (6), nectarine (1)
Snack- (1)- 1 cup cherries
Dinner (13)-Provençal style vegetable stew with chickpeas (7), Brown rice (3), beer (3)
Snack- (1)- 1.5 cups raspberries

Did my hour on the treadmill burned about 500 calories.

Running Weekly totals used 30 of 35 weekly points earned 22 activity points

Thursday, July 16, 2009

Recipe of the Week 7/12/09

Feta-Chicken Pasta

Serves 6
Points 6 per serving (approximately 1 cup)
Cook time 30 minutes

Ingredients

  • 6 oz uncooked Whole Wheat Penne
  • 14 oz boneless, skinless chicken breasts, thinly sliced
  • 1/8 tsp salt
  • 1 tsp olive oil
  • 2/3 cup vertically sliced red onion
  • 6 oz chopped kalamata olives
  • 1 tsp chopped fresh oregano
  • 1/4 teaspoon freshly ground black pepper
  • 1 cup (4 oz) crumbled feta cheese

Directions

Cook pasta according to package directions, omitting salt and fat.

Sprinkle chicken with salt. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; sauté 2 minutes. Add onion; cook 2 minutes, stirring frequently. Stir in cooked pasta, olives, oregano, and pepper; cook 2 minutes, stirring frequently or until thoroughly heated. Remove from heat, and stir in cheese.

Nutrition Facts

Nutritional Analysis per Serving
Serving size: 1 cup

Calories 280
Total fat 5.5g
Saturated fat 2.5g
Protein 22g
Carbohydrates 33 g
Fiber 6g

Ben likes Feta so this recipe came together as a lighter version that still had lots of feta flavour. It turned out really well the salty flavours blended really well with the mild chicken flavour.

Wednesday, July 15, 2009

July 15th Food Diary

Ate 26.5 of 27 points earned 5 activity points.
Breakfast(6)-laughing cow cheese (1), Sandwich thin (1), Skim milk (2), Vitalicious cranbran vitatop (1)
Workout 1 hour on the treadmill
Lunch (11.5)-ribeye (3), potato(2.5), walnuts(2), butter(2), de-lightful ranch dressing (1), nectarine (1)
Dinner (8)-1/2 servingChicken-Feta Pasta (3), half serving of Macaroni Toss (4), green beans with 1 tsp butter (1)
Snack- (2)- Skinny Cow Ice cream sandwich(2)

I went and got fresh raspberries and blueberries today, hard to not eat them all as I picked them.
Tonight was leftover night and it was a nice mix of things. All in all pretty boring day.

Did my hour on the treadmill burned over 500 calories again.

Running Weekly totals used 30 of 35 weekly points earned 17 activity points

July 14th Food Diary

Ate 27 of 27 points earned 5 activity points.
Breakfast(5)-laughing cow cheese (1), Sandwich thin (1), Blueberry Blast Smoothie (3)
Workout 1 hour on the treadmill
Lunch (8)-lefover orzo with zucchini and red onion (4), 3 oz pork tenderloin (3), Salad with lettuce and carrots from the garden with olive oil and lemon juice (1)
Dinner (8)-Chicken-Feta Pasta (6), Salad (1), green beans with 1 tsp butter (1)
Snack- (3)- Pita Chips(3)

I got my fruit in in the morning again, i need to go up to the farm and get more fresh raspberries and blueberries soooo good.

The Chicken-Feta Pasta was good and filling and had lots of flavours going on I think it will be the recipe of the week, like Monday's dinner I wasn't sure it would be enough but at 6 points it was easy to supplement with a salad and green beans and honestly the serving was probably large enough already.

Did my hour on the treadmill, soooo boring but I feel good after and seeing my heartrate monitor tell me that I burned over 500 calories is always nice.

Running Weekly totals used 30 of 35 weekly points earned 12 activity points

Tuesday, July 14, 2009

July 13th Food Diary

Ate 27 of 27 points earned 5 activity points.
Breakfast(5.5)-Grande latte (2.5), 2 small plums (1), laughing cow cheese (1), Sandwich thin (1)
Workout 5 miles on the treadmill, knee was a touch sore, stretched and it was fine.
Lunch (7.5)-laughing cow cheese (1), Sandwich thin (1)Ribeye (4.5), Salad (lettuce, carrots, cucumber, olive oil and lemon juice (1)
Dinner (11)-Hamburger, Cheddar and Macaroni Toss (9), sugar snap peas in 1tsp sesame oil (2)
Snack- (3)- Pita Crackers (2), nectarine (1)

I did a great job getting fruit in, which is hard for me even in summer. Vegetables are easy I cook them for every meal, they don't go bad in a heartbeat so they are always around. For me the fruits that last the longest are the ones i like the least. So given the wonderful fruit at the farmstand and even the grocery store I have been making a concerted effort to eat more of it, especially before it goes bad! 2 servings of fruit might not seem like alot to some people but for me its huge step.

The Hamburger, Cheddar and Macaroni was good and filling, I was a bit worried at 9 points but the amount of food was more than enough. It had a nice lingering heat but I need to tweak it for some up front heat.

Worked out again and it felt good, here's hoping that i lose enough this week to reach my current goal (my lowest adult weight that i remember).

Running Weekly totals used 30 of 35 weekly points earned 7 activity points

Sunday, July 12, 2009

July 12th Food Diary

Ate 27 of 27 points earned 2 activity.
Breakfast(12.5)-Crepes (4), Raspberry Jam (3), Whipped Cream (4.5), 1/2 cup orange juice (1)
Workout walked dogs earned 2 AP
Lunch (5.5)-Ribeye (2), potato (1.5), Bernaise (1)
Dinner (9)-Grilled Chicken Breast (3), Green beans (0), wine (2), Orzo with zucchini (4)

Had a bit of leftovers for lunch 2 oz of steak and 3 oz of potato, but only needed a bit to hold me over from a big breakfast. After breakfast we took the dogs for a walk before the rain set in, not that there was much. Tomorrow i plan to walk for an hour on the treadmill, staying away from jogging for a bit...

Running Weekly totals used 30 of 35 weekly points earned 2 activity points

July 11th Food Diary

Ate 57 of 27 points earned zero activity.
Breakfast(5)-1.5 cups raspberries (1), WW Apple Cinnamon Bar (1), Fat Free Latte (2)
Workout none
Lunch (4)-Sandwich Thin (1), Laughing Cow Cheese (1), 1.5 cups cherries (2)
Dinner (44)-Ribeye (6.5), 1/4 cup Bernaise Sauce (8), Baked Potato (3), Sour Cream (4.5), Bacon Bits (1), Coconut Cake (split) (11), 2 glasses wine (3.5), Butter (5), Bread (1.5), Creamed Spinach (4)

Yes, it was worth it, sooooo good. We went to 21 Central Steak House, we have had the General Manager serve us every time we go in and he usually comps us something this time it was Diane's desert and he charged us for a cheap port then gave us a flight of a 10, 20 and 30 year port, the 10 was good the 30 was amazing.

So the rest of the week I plan to really stick to the program and get lots of exercise in!

Running Weekly totals used 30 of 35 weekly points earned 0 activity points

Saturday, July 11, 2009

Recipe (from last week)

Baked Shrimp with Tomatoes and Feta

Serves 4
Points 6 per serving
Cook time 30 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced (about 1 1/2 cups)
  • 2 cloves garlic, minced (about 2 teaspoons)
  • 2 (14.5-ounce) cans of no-salt-added diced tomatoes, with their juices
  • 1/4 cup finely minced fresh flat-leaf parsley
  • 1 tablespoon finely minced fresh dill
  • 1 1/4 pounds medium shrimp, peeled and deveined
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 2/3 cup reduced fat crumbled feta cheese (about 3 ounces)

Directions

Preheat the oven to 425 degrees F.

Heat the oil in an oven proof skillet over a medium-high heat. Add the onion and cook, stirring, until softened, about 3 minutes, then add the garlic and cook for 1 minute. Add the tomatoes and bring to a boil. Reduce the heat to medium-low and let simmer for about 5 minutes, until the tomato juices thicken.

Remove from the heat. Stir in the parsley, dill, and shrimp and season with salt and pepper. Sprinkle the feta over the top. Bake until the shrimp are cooked through and cheese melts, about 12 minutes.

Nutrition Facts

Nutritional Analysis per Serving

Serving size: 1 1/2 cups

Calories 300
Total fat 9g
Saturated fat 3.5g
Protein 35g
Carbohydrates 12g
Fiber 2g

I serve it with whole wheat penne, 2 oz dried per person.

This is a relatively fast dish that always gets great reviews. Sometimes i will reduce the amount of the tomato juices I'm using if the can looks particularly juicy. I have also varied the dill amount to find the right balance of dill, 1 TBSP seems about right, but adjust to preference.

The Weekly Round up 7/4-7/10

So the long weekend of food indulgence and my exercise plans getting half-way derailed due to a painful knee resulted in a smaller than expected and smaller than hoped for loss. I think my lesson learned is that the weekly points go over much better when I am exercising or at least getting lots of daily activity.

I lost 0.2 pounds AGAIN! A loss is a loss but a bit more attention and a bit less berry crisp could have made this a much bigger week, all aboard next week.

OK so down to the nitty gritty of the week.
Summary I used 20.5/35 Weekly Points and I earned a measly 14 Activity Points, I thought last week's 17 was low...
Exercise, exercise, exercise I must get it in.

Saturday I at 45 of 27 points enjoying the 4th including cheeseburgers and berry crisp. I earned one activity point walking the dogs.

Sunday I ate 27.5 of 27 points. Leftovers and such, again I earned 1 activity point walking the dogs...

Monday I ate 27 of 27 points, Ben had the day off so we didn't do much I earned 2 Activity points walking around...

Tuesday 27 of 27 points and earned 5 activity points on the treadmill, it felt good to get back on but sad how quickly fitness fades...

Wednesday 23.5 of 27 points and earned 5 activity points on the treadmill.

Thursday 25.5 of 27 points and no activity due to a very sore knee.

Friday 29 of 27 points not sure why I ever think its a good idea to use weekly points the day before a weigh-in, the volume alone doesn't look good on the scale.



So that was the week, Exercise needs to come back to the forefront and I need to be more mindful of my food choices, not so much what I eat but when I eat it and how much.

Next Week's Menu
Saturday- Going out for Diane's Birthday (to an awesome steak house plan to use the weekly's)
Sunday- Grilled Chicken, Orzo with red onions and zucchini, and green beans
Monday-Hamburger Cheddar Macaroni Toss (new recipe) and Broccoli
Tuesday-Feta Chicken Pasta and Salad
Wednesday-Leftovers
Thursday-Provençal Style Vegetable and Chickpea Stew over rice
Friday-Leftovers

Friday, July 10, 2009

July 10th Food Diary

Ate 29 of 27 points earned zero activity due to my knee being sore.
Breakfast(5)-Laughing cow (1), Sandwich Thin (1), Fruit (1), Skim Milk (2)
Workout none
Lunch (4.5)-1.5 cups lettuce (0), 1 cup spinach (0) 1 cup carrots (0), 1/2 cup cucumber (0), 4 oz pork tenderloin (3.5), De-lightful Ranch Dressing (1)
Dinner (18.5)-Baked Shrimp with Tomatoes and Feta (6), Greenbeans (0) butter 1tsp (1), Whole Wheat Penne (3), 2 servings wine (3.5), Cake (5)

Decided to not work out again, knee felt better, but not great, played it safe. Had some lettuce from the garden it was soooo good.

Running Weekly totals used 20.5 of 35 weekly points earned 14 activity points

Six Months

Six months ago today I started WeightWatcher's (for the second time). I went to the 9:30 Woodinville meeting and got a great vibe from the group, lots of chatting and high energy, which boded well. The meeting was good, the leader, Heather, was great. She had the right balance of knowledge, engagement, humour and interest in how pepole were doing. After the meeting I attended the getting started session and liked her even more, she presented the program in a very straight forward way.

Six months later I'm living 24 miles from that meeting but still going, afterall I learned the last time that I did WeightWatchers that meeting attendance is one of the keys to success for me and a boring meeting is hard to attend. Come winter I will look more closely at the local meetings but for now I'll continue to make the drive.

My first impression of a great group has proven to be true, people are supportive, open to sharing and a great cheering squad for everyone. Several people have gotten lifetime in the last 6 months, talk about motivation!

My trip to San Francisco, Vegas (to get married) and Anaheim in August will be the first time I miss weighing in. I have missed a couple meetings due to moving or travelling but I have always made the weigh-in. I guess it will be a true vacation and I do plan to allow myself to gain some weight as I'm not going to Vegas and skipping the great restraunts!

At any rate at the six month mark I did measurements again and I'll take a picture sometime today. I have lost a total of 31.25 inches!!! I'll get pictures up soon so stay tuned...

Thursday, July 9, 2009

July 9th Food Diary

Ate 25.5 of 27 points earned zero activity due to my knee being sore.
Breakfast(3.5)-Breakfast Sandwich (3.5)
Workout none
Lunch (6.5)-Grilled Cheese: Sandwich Thin (1), 3/4oz cheddar (2), wedge laughing cow light cheese (1); 2 cups lettuce (0), 1 cup carrots (0), 2 tsp olive oil (2.5), lime juice (0)
Dinner (8.5)-5 oz grilled pork tenderloin (4.5), 1 serving mushroom and spinach couscous (3), 1.5 cups broccoli (0.5), 1 TBSP parmesan (0.5)
Snack(7)-partial serving of berry crisp, skim milk (2)

My knee felt a bit better over the course of the day, so I'm hoping it will feel even better tomorrow. Even if it feels fine I don't plan to do more than 30 minutes on the treadmill, just in case. So far this week the scale has not been my friend, we'll see on Saturday (yes, I weigh myself everyday, it helps erode shock at how much it can fluctuate in a given week)

Running Weekly totals used 18.5 of 35 weekly points earned 14 activity points

July 8th Food Diary

Ate 23.5 of 27 points earned 5 activity
Breakfast(5.5)-Breakfast Sandwich (3.5) Skim milk(2)
Workout burned 500 calories (hour on the treadmill)
Lunch (5)-Chicken spicy Italian Sausage (2), Hot dog bun (3), 2 carrots (0), 1 cup grilled zucchini (0)
Dinner (11)-Leftover Balsamic Chicken with spinach and couscous (8), wine (2), 1.5 cups Raspberries (that I picked earlier)(1)
Snack(2)-skinny cow ice cream sandwich (2)

Spent an hour on the treadmill, everything was fine at the time but at bedtime my right knee was sore, and it hurt every time I turned over. This morning it hurts to walk, not excruciating, but enough to keep me off the treadmill today. Maybe I did a bit too much running yesterday.

Running Weekly totals used 18.5 of 35 weekly points earned 14 activity points

Wednesday, July 8, 2009

Berry Picking on the Farm

I went to the South47 Farm today, the CSA (Community Supported Agriculture) that I belong to. For those who don't know what a CSA is you basically buy a stake in the farm. You pay a fee up front and get a share of vegetables and fruits that the farm produces, usually weekly. Most CSAs have a set box of produce that you get weekly, what I like about South 47 is you get a debit type card to use every time you go. So I got vegetable starts at one point, to try and catch up on my vegetable garden, now the produce is really starting to roll in.

They have both U-Pick and Farmstand produce. The berries, herbs and some of the other vegetables are U-Pick, most of the vegetables are at the farm stand, at least that's how it appears now.

Today I picked both raspberries and blueberries. Is anything sweeter than a freshly picked piece of fruit???? I ate at least a few as I meandered through the vines looking to fill my 3 baskets. I also grabbed some dill and cilantro, 2 herbs that I don't use enough of to justify growing my own. Well I do use lots of cilantro but it always seems to bolt before I get any real use out of it.

I also picked up some of their first crop carrots, nice and sweet, heirloom zucchini, green onions, baby red onions and organic rainier cherries from Eastern Washington, soooo yummy. Still early and there isnt much selection but you see the rows growing and that's just cool.

One Point Happy foods

My new favourite one point food are Oroweat Sandwich Thins. Whole grain, no icky high fructose corn syrup garbage, a bit bigger in circumference than a hamburger bun but much much thinner. Honestly when you have a hamburger its not about the bun anyways so what a great way to save some calories.

Nutrition Facts
100 Calories
1 gram of Fat
5 grams of Fiber
2 grams of sugar
5 grams of Protien

What's not to love????
I even sent Ben to work with a sandwich on one and no complaints
This morning I had a breakfast sandwich on one and they are perfect! The hold the egg better than englishmuffins and give just the right amount of bread product, I'm there for the egg and cheese not the bun, but I do like food you can pick up.

Speaking of which 3 point breakfast sandwich
1 egg (2)
1/4 cup egg white (0)
spinach
garlic
1 tbsp parmesan cheese (0.5) i had less but lets count it all
Oroweat Sandwich Thin (1)
I rounded out breakfast with some milk (2) should keep me full all day

Seriously I really recommend these, they are soft, not too thick, just yummy and 1 point!!!

July 7th Food Diary

Ate 27 of 27 points earned 5 activity
Breakfast (5.5)-starbuck's non-fat grande vanilla latte (2.5) points, (after workout) Peanut butter(2) on Oroweat double fiber(1) Bread
Workout burn 500 calories (hour on the treadmill)
Lunch (7)-leftover lowfat potato salad, greenbeans with a touch of butter and pan-roasted poblano and corn pasta salad 7 points
Snack (1)-WW Cookies and Cream 1 point mini bar
Dinner(13.5)-Turkey Sausage Stromboli (10), Salad with de-lightful ranch dressing (1), Broccoli with 1 tsp parmesan cheese (0.5) wine (2)
Snack(2)-skinny cow ice cream sandwich 2 points

So back on the treadmill today and everyday! I did an hour on the treadmill knowing that I no longer had the ludicrous number of activity points coming in from moving. It was fine, I don't think I will ever love working out, but I do love how I feel after.

Running Weekly totals used 18.5 of 35 weekly points earned 9 activity points

Tuesday, July 7, 2009

The Weekly Round up 6/27-7/4

Well the week ends weirdly, weighing in on Friday instead of Saturday, I also went to a new meeting in Kent, rather than my usual in Woodinville. Meeting had an odd energy but hey lots of people from Saturday meetings there trying to get in a meeting.

I lost 0.2 pounds, not what I wanted but I really shouldn't have chicken teriyaki the day befor a weigh-in, the bloat just jumps on the scale and says here I am, you ate out yesterday and you ate really salty food!

OK so down to the nitty gritty of the week.
Summary I used 34/35 Weekly Points and I earned a measly 17 Activity Points
The move has slowed down so I'm not getting 20,000 steps a day in but I haven't put my exercise plan back on the front burner, well we know what to change for next week (yea 0.2...)

Saturday I at 51 of 27 points, yes, that's right I ate 24 weekly points on Saturday. Ben and I went out to Mexican for dinner and it was worth EVERY point. I did earn 3 activity points so hey not all bad :P

Sunday I ate 27.5 of 27 points. Went out for brunch but still did pretty well. 3 more activity points. Dinner was grilled chicken, a salad and lowfat potato salad.

Monday I ate 25 of 27 points, no, I didn't feel hungry I ate some cherries before bed but couldn't really come up with a way to work in 2 more points, so I skipped them, hey it's not like I do it every day. Lunch was leftover sloppy joe's another Ellie Krieger fave. Dinner- Grilled Pork Tenderloin, low fat potato salad and Tabbouleh, also low fat. I earned 4 Activity points with a big push on getting my office in order.

Tuesday WOOT i hit the nail on the head 27 of 27 points. Lunch- Salad with a couple ounces of pork tenderloin. Dinner- Left over grilled chicken, broccoli with a little parmesan and orzo with zucchini and red peppers. mmmm skinny cow for desert. 4 activity points earned.

Wednesday Wow it's JULY 23 of 27 points, not really sure how that happened. Peanut butter and toast for breakfast and nonfat yogurt and blueberries for a midmorning snack. Lunch was leftover orzo. Dinner was left over chicken and orzo. Earned 3 Activity points.

Thursday 27.5 of 27 points. Breakfast was peanutbutter toast and skim milk, Lunch leftover orzo and skim milk (trying not to be short points again) Dinner was Chicken Teriyaki.

Friday post weigh-in but still part of this week for points etc. 36 of 27 points used. Breakfast was scrambled eggs, english muffin and berries. We started the fourth early and had cheeseburgers, Pan-Roasted Corn and Poblano Chili Pasta Salad (look for this recipe soon, it rocked) and my lowfat potato salad, as well as the bottle of wine we shared, guess where most of those weekly points went???

So that was the week, It will be interesting to see how the long weekend of food indulgence looks on the scale on Saturday the 11th, hopefully not too bad I did have larger meals 2 nights instead of one but I'm hoping to get my exercise back on track this coming week.

Next Week's Menu
Saturday- Ribs, side salads and Berry Crisp (DANGER)
Sunday- Grilled Chicken Sausage
Monday-Balsamic Chicken with baby spinach and couscous
Tuesday-Turkey Stomboli
Wednesday-Balsamic Chicken remix
Thursday-Grilled pork tenderloin with brown rice pilaf and green beans
Friday-Baked Shrimp with Feta and whole wheat penne
Yes, its grilling season...

This Week's Featured Recipe 7/5/09

Balsamic Chicken with Baby Spinach and Couscous

From Foods You Crave by Ellie Krieger
Serves 4
Points 8 (including couscous)
Cook time 15 minutes

Ingredients

  • 1 tablespoon olive oil
  • 3 cloves garlic, chopped
  • 2 (8-ounce) boneless, skinless chicken breasts, halved
  • 8 ounces baby spinach
  • 2 tablespoons balsamic vinegar
  • 1/3 cup low-sodium chicken broth
  • 1 cup low-sodium canned chopped tomatoes with juice
  • 2 cups whole wheat couscous, cooked

Directions

Heat a large saute pan over medium-high heat. Add the olive oil and heat. Add the garlic and cook for 1 minute. Add the chicken and cook about 4 minutes per side, or until cooked through and juices run clear. Remove the chicken and set aside. To the same pan, add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside. Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes.

Place the couscous in a serving bowl. Top with the spinach, chicken and balsamic-tomato sauce.

Nutrition Facts

Nutritional Analysis per serving
Calories 353
Total Fat 6 grams
Saturated Fat 0.9 grams
Protein 34 grams
Carbohydrates 42 grams
Fiber 8 grams
This week I added mushrooms to the dish and it was great, just another way to sneak in some more veggies.
I love this recipe, it's fast and good and still good re-heated.

Time to get things started

I'm not even sure where to begin. I have been on this weight loss journey for 6 months now. This is certainly not my first effort at weightloss but I am determined it will be my LAST. For some reason this time it all clicked. A lightbulb went off and it has been easier than ever before. Was it the prep work I did before I started? Was it that the motivation was totally mine and not some desire to look better for others or because my doctor told me to? I'm not sure but it has been easier, I was ready and it has followed from there.

I have not lost every week, and I'm not fool enough to think that I will, that's probably part of the difference, I'm looking at the big downward trend without dates attached, I will reach my goal when I do and an arbitrary date on the calendar won't change that. Yes, I do have goals, I would like to average 1.5 pounds a week, note average not lose 1.5 pounds a week. So I'm looking at months not weeks or days. So far I'm a bit short of that but not much.

How am I doing it? WeightWatchers and exercise. I am following the Momentum program and working out regularly.

What am I eating. Anything I want. IN MODERATION. I have had ice cream, I have wine with dinner a few times each week. I weigh in on Saturday morning and I usually use the bulk of my weekly points on Saturday (some on Sunday) to indulge in higher calorie foods or beverages. This works great for me, I never feel deprived, i'm not loaded with sodium for a weigh-in (hence i try not to eat out on Fridays and have the scale reflect water weight and not a real picture), and I am still enjoying eating out and eating higher calorie options. The key for me is to indulge and then go back to my program. Even the indulgences are part of the program, they are planned, they are calories I plan to spend in a particular way to help me stay on target for the long term.

This is long term, this is the way I plan to eat for the rest of my life. Healthy eating and exercise that's my long term plan and goal.

Ultimately I would like to lose just over 100 pounds which would be almost 125 pounds from my highest recorded weight. I did manage to keep off almost 25 pounds from the last time I did weightwatchers and lost 50 pounds, maintenance will be the key, losing I know I can do, I have to look at how to live the rest of my life so I keep it off.
My Plan

I did WeightWatchers once before in 2004-2005. I lost 50 pounds. I gained some back going through my divorce but the good news is I kept off 20 of them until I restarted WeightWatchers in January 2009.

For the first time, I have found a plan that was easy to stick to. Something just felt right this time. Before embarking on WeightWatchers I re-read some books I had found helpful in the middle of my last journey. The books are listed under "Weight Loss" Books on the side bar, and a blog post about them will follow soon. These books helped get me mentally prepared to lose weight and they are the reason I think I am finding losing to be less of a struggle. I am not letting myself get discouraged by small gains and I am seeing far more consistent results.

WeightWatchers gives you a points target based on weight and basic daily activity level. Every food has a points value based on calories, fiber and fat. Then its like a checkbook you start with your daily balance, subtract for foods eaten and add for activity done which can earn you points. Exercise=More Food. Each food point is roughly 50 calories and each activity point is worth roughly 100, I use a heart-rate monitor to calculate my activity points earned.

You also get 35 weekly points to use as you want anytime during the week. For me the most successful both mentally and on the scale is to use most of those points on Saturday night for a splurge and to then stick to my daily points fairly closely the rest of the week. It helps me to know my favourite foods are only a week away if I want them. People can manage the plan however they want but for me this is the most successful. When I'm working out a lot I try to eat some of those activity points as well. Ironically I get much smaller losses the weeks I don't eat those points on Saturday, maybe it shakes up my metabolism, who knows I just know it works

Finally my last key to my plan is attending meetings. It helps keep me accountable and on track.

Weight Loss Slideshow