June Challenge

I love it when the new month starts on a Monday. There's just something so...new about it. A new month, new start to the week- and in this case, a new season too (May to me is spring; whereas June is definitely summer). I think that the stars have aligned just right for a challenge! This is not a group challenge- but rather an opportunity for you to challenge yourself alongside with me (if you'd like)- or, if my challenge doesn't fit the bill for your life, consider challenging yourself with something that does.

In any case, here's my June challenge:

• In the month of June, I challenge myself to pack my lunch (vs. eating out) while at work (Monday through Friday) 85% of "eligible" packed lunch days (more on that below).
• Each day that I pack my lunch (and therefore do not purchase any sort of lunch or snack item) I will award myself a star (sticker) on my calendar that sits above my desk. At the end of the month if I have 85% of the eligible days starred, I'll take 1/2 of the money saved by packing my lunch and I'll buy something that I otherwise wouldn't buy myself.

Here are the details of my calculations: There are 19 "eligible" days (I'll be out of town for a Thursday/Friday one week, so those days don't count against my % goal). Eligible days are simply Monday through Friday days in the month of June that I plan to be in town. 85% of the 19 eligible days is 16.15 (rounded down to 16) so if I have 16 stickers at the end of June on my calendar I'm getting something great for myself!

Here's how I'm calculating the $: I figure the average lunch out that I would buy during the work day is in the $6-$10 range (I wouldn't be eating at a fancy sit down restaurant). I am going to go with an average of $8/lunch if I were to eat out. So, if I were to eat out for all of the 19 eligible days I would have spent $152 on lunches out. However, considering that if that were the case I also wouldn't have the cost of lunch groceries, that's not a fair "savings". So, to complicate things further, I am going to guess (and this is really a pretty wild guess- no real way of calculating an average for this that I can think of) that my packed lunch costs me an average of $3.50 in grocery costs- hence I've got a savings of $4.50 each day that I pack my lunch vs. eat out at work. So, if I pack vs. eat out all eligible days, I'll save $85.50 for the month (that was the estimated savings amount of $4.50 multiplied by the # of days- 19). Now, 1/2 of that savings will just be- well, saved. But, if I'm successful with my June challenge, then I'll get to spend $42.75 on something for myself (I'm thinking fun earrings or something along those lines).

A few additional caveats. If I take a day off from work (i.e. a sick day) that isn't an eligible day- so the #19 may change (but the goal of 85% will stay the same). Likewise, if work obligations (not opportunities, but true obligations) require that I eat out, that day also comes out of the eligible days vs. counting against my 85% goal. Note that I rarely have work obligations that would require a meal out- but it does happen from time to time, so that's the fine print for ya!

Now what would setting a goal be without having a plan for how I am going to meet that goal!?!?

Here's my plan for hitting that 85%:

• Grocery shopping/planning will be key. I typically shop on the weekend. I will have a plan for what I will pack each week- delicious and varied lunches-and I will buy the items from my list.
• Actual packing of my lunch will need to happen the night before. It does not happen in the morning- no matter how early I set my alarm, no matter how easy I think that it will be to throw something together, it doesn't happen. So, every night before I go to bed I'll commit to having a lunch in the fridge, ready to grab in the am.
• Ongoing motivation will be needed to resist the urge to eat out (at times). No matter how delicious I think my packed lunches can be (note that I'm not a sandwich girl- my lunches are usually pretty darn good if I do say so myself...), the temptation to run out to Chipotle, Whole Foods, Noodles & Co., even Subway, can be pretty intense. So, I have my calendar at work showing my progress (I'm like a little kid with that stuff- I'll do it for the star sticker!), and I have all of you (anyone out there?) to report to come July 1. You know that I want to blog about my "prize" on July 1! I also plan to blog about my progress/ideas/recipes this month.

Lastly, I'll share why I've picked this sort of challenge. This is timely, because this week's meeting topic is on ways to cut costs while cutting points too. This is also timely for my life- as I'm getting married in July, so the budget issue is particularly salient for me this summer (as I know that it is for many people, for many reasons), and... well... I want to feel as good as I possibly can on my wedding day (and my dress is fitted)! So, just some additional motivation for me to remind me that I save money when I pack my lunch, and I am more satisfied with my Weight Watchers program and myself when I pack my lunch.

Yikes- it is almost 10pm as I write this- I've got to go pack my lunch before I head to bed!

Wanted: Motivation. Found: A Meeting.

This week's meeting topic was on ways to reignite motivation. I shared in the meetings this week a bit about what initially motivated me to join Weight Watchers, and the natural fluctuations that our motivation has throughout our lives. I want to reflect more on this topic, as it the issue of taking control of one's own motivation encompasses success in so many ways on the program.

Although it is indeed natural for our motivation to ebb and flow, we need to reign it in when we sense it slipping to that casual/lackadaisical place. The earlier we can "catch" our motivation as it slips, the easier it becomes to bring it back. Not to say that even if our motivation has gone totally MIA that we can't bring it back then (we can), but the earlier we address it the easier it becomes.

As a lifetime member for 7+ years now, I too have experienced the various gradations of motivation. I've been at that uber-motivated stage, and yes, I've even been at the totally casual stage too- but only for brief periods of time. The reason that I've only had brief periods of time that I've let my motivation lag, is because I attend meetings (as a member). For me, each meeting that I attend- regardless of what has happened the week prior- is my time to amp up my motivation. For 30 minutes I am focused on myself, my program, and the action that I'll continue to take going forward. I'll challenge myself to focus in new ways, and consider what I need to do to stay engaged. As I sit in the meeting, I'll oftentimes find myself visualizing the rewarding results of being at my goal weight. Seeing and feeling the positive results of my hard work is that motivating strategy that we discussed at meetings this week.

Sure, the meeting topics change and I enjoy some more than others, but as I'm listening and participating in specific week's topic, I'm boosting my personal motivation to continue to work the program. The simple act of walking into the door of a Weight Watchers meeting is empowering to me. I know that I'm taking care of myself, and doing something that is positive and valuable, even if I've had a tough week on the program. Sometimes I consider my weigh-in and meeting as a "fresh start" of sorts, when that approach is likely helpful, other times I use the meeting itself as my reward for a great week.

Consider this: Attending meetings is probably one of the most basic and valuable behaviors that you can make your habit in order to engage your motivation as you loose weight and as you maintain your loss. I'm not just making this up either- research shows us that people who set out to loose weight with a group (meetings) are three times more likely to be successful than those who go at it alone. That said, I'll see you next week to talk about ways to save costs while cutting calories!

Speedwalking Success

So, wondering about that Vegas commitment to walk my way around the city? Well, let me just tell you... I was so into my walking (and such a speedy walker) that my friends were all awed by my super speed walking strength. So much in fact, that one friend challenged me to a race! Here were the parameters: no running- just fast walking. But--- I was to walk on the "regular" path (our "track" was a carpeted indoor walk/hallway), and she got to go on the flat escalator/people-mover walking! The only reason that this was remotely fair to me was that I'm 5'9" and she's probably around 5'2" (and that may be generous...). Well, after a 3-2-1 countdown we were off! You'll be happy to know, that despite my clear disadvantage of not having a moving track to help me along the way, I won! It was a good laugh for the two of us, as well as the small crowd that had gathered to see 2 barefoot girls speed walk down the hallways of the MGM!

In any case, just a fun example of a way that my Weight Watchers commitment has worked its way into yet another facet of my life. I'll also share that I seriously did consider trying to get into the sport of speed walking at one point-- I'm pretty fast! Oh- and if you need a good laugh, google "Speed Walking" and check out some of the videos on YouTube. (Note: I'm not nearly as fast- or intense/crazy looking for that matter- as those professional speed walkers)!

Vegas Venture

I'm not a Las Vegas fanatic (and that's an understatement...). Since the City-of-Sin seems to lend itself to excess and over-indulgence, it can be a tough vacation spot for a Weight Watcher. This upcoming weekend will be my second trip to Vegas this spring. A member in one of my meetings shared a great tip with me that I was able to use earlier, and that I plan to use again this weekend: Walk. No need to run- but walk. Do not take the escalators. Do not take the people-movers. Do not even take the little gondolas at the Venetian. Instead, walk everywhere! During Vegas Venture #1 this worked really well for me. On our first day in town, I had announced my plan to my group. Initially they scoffed at the idea that I was going to take the stairs all weekend (particularly considering my choice of shoes....style had certainly trumped comfort...). However, having publicly announced my plan, I simply had to stick to it- and I did. Having weighed-in a few days before Vegas and a few days after returning, I was proud to have maintained during my trip to the City-of-Sin. I attributed much of my success to my walking, and I intend to walk my way to success during this upcoming Vegas venture as well.


Regardless of where your vacations may take you, making a commitment to walking while vacationing can be a helpful habit to adopt. Of course, pairing walking with other helpful habits is what cinches success. I'm not sure that my miles would have mattered much, had I neglected the other elements of the Weight Watchers plan. In addition to the obvious benefit of earning Activity POINTS through walking, my walking also made me much more mindful of my commitment to the entire Weight Watchers plan throughout the weekend. In turn, I better managed the buffets and other food-related temptations that present themselves in Vegas.

If you have a long weekend, enjoy it. If you have the opportunity to walk this weekend, enjoy that too!

Managing Conference Catering

This week I'm at a conference for work--unfortunately not for Weight Watchers work. I am here in town- at a hotel downtown- sitting in session after session of speakers and facilitated workshops. Although I do have the benefit of sleeping in my own house each night, the meals-- particularly lunchtime-- present some significant Weight Watchers challenges. Over the last 7 years on the Weight Watchers program however, I've come up with a few tips of my own that I use to manage the conference catering. Here are my tactics:

1. Stock up on fruit at the continental breakfast. A conference breakfast is typically my easiest meal of the day- as fruit tends to be a mainstay. Sometimes you get lucky with yogurt or even oatmeal as an option too- but I wasn't so lucky today. Instead, my options were an appealing fruit tray, or a platter of danishes, croissants, sweet treat looking breads, and the like. Naturally the fruit was my friend. I stocked up on blackberries and strawberries- and took a hearty serving that I could snack on throughout the morning too.
2. Stay hydrated. Thankfully, there is typically plenty of liquid at these catered conference events. Today I started with tea, then moved to coffee, then to the water pitcher at my conference table, and finally on to the iced tea and assorted (calorie free) soda options that were available throughout the afternoon. By keeping hydrated I was not only staying alert (sometimes a challenge in of itself at these things, right?), but I was also able to keep my stomach full throughout the day. I certainly surpassed my liquid good health guideline today!
3. Skip the rolls. When's the last time that you had a really good roll at a conference? Trick question! The answer is never! Although somehow there are always rolls at these things, the rolls are never all that good. Really- think about it! I am sure to save my POINTS for the meal itself- which is typically going to cost me more POINTS than my average lunch or dinner. When I consciously think about the actual rolls, and the fact that they are inevitably a slightly stale, dry, and relatively tasteless chunk of bread (though sometimes they do have a slight flavor: freezer burn...), it becomes easy for me to skip the rolls and save my POINTS for the entree.
4. S.O.S....Sauce On Side. The typical conference meal is a slab of protein (perhaps relatively healthy in its own regard- i.e. a piece of grilled chicken, broiled fish, or roasted beef)-then slathered with some sort of thick, creamy, sauce. In most cases, the catering kitchen has the entree prepared plain (or with minimal seasoning from the cooking process), but then ladles on the buttery/creamy sauce just before it heads out the door and arrives at your table. Don't be afraid to ask for the sauce on the side. It isn't that difficult for them to do- they simply put the sauce into a little ramekin (dish) instead of on your plate. Then, control your portion of the sauce by dipping--or just forgo the sauce alltogher. Ask the catering crew hovering in the corner about this as soon as you recognize the entree as protein with any creamy sauce, and you will be pleasantly surprised with how accommodating they can be. Note: This technique works with pasta dishes too- another common conference commodity- when any sort of alfredo sauce is on the menu.
5. Ban the Baked Good Barrage. Today alone, I could have had 4- count 'em- FOUR- baked goods (and that's just assuming only 1 baked good per "event"). This is typical for a conference setting. For breakfast I had my choice of options at the contiential buffet, after lunch a lemon torte type of item was served to me, in the afternoon we had a "brownie break", and the end of the day concluded with a networking reception where petifores and cookies were served. Note that this didn't even include dinner- (just not a part of this particular conference). Had dinner also been included you can be certain that another dessert would have been available. Yikes! I am pleased to report that I ate about 1/2 of my lemon torte- and banned all other baked goods today. Considering that I probably could have used my entire Daily POINTS Target AND a good chunk of my Weekly POINTS Allowance on baked goods today alone, this was necsessary. My advice here is to be aware of the likihood to be barraged with baked good at a conference, and plan accordingly. Save your POINTS for the ones that you really want (if you really want any at all) if you have the POINTS available. Resist the tempation to indulge just because you (or your company) is paying for it. I've played that game before- and lost. If being served a dessert that you don't want- politely inform the server that you will pass. Trust me- you do not want that goodie sitting there at your place, staring up at you with billowing frosting and rich chocolate decadance, as you attempt to concentrate on whatever message the mealtime keynote speaker has to deliver. If the conference caterers have convieniently placed your dessert down before the meal even begins (sneaky!), be strong and ask them to remove it, and/or move it yourself. Again, you do not want that thing staring you down. You are the boss here- move it and lose it!

A Girl's Weekend- A Girl's Request

Last weekend two of my closest friends took me away for a "girls weekend". I'm getting married in July and this was their version of a bachelorette shin-dig, at my request not involving any of the traditional bachelorette activities. They planned a surprise weekend for me. Other than the pick up and end time, I didn't know what the weekend would entail. However, about a week in advance, they sent me a quick email asking if there was anything that I was "against doing"... a loaded question, huh?

As I considered the many things that I'd be against doing (you can imagine where my mind went...), I started to think about what the weekend might include in terms of food. Knowing that typically a girls weekend away involves a good deal of eating (and drinking), and given the opportunity to chime in with my requests, I let them know that, in addition to several other possible activities that I was against doing, I’d rather the weekend not revolve around food. In short, I realized that there would naturally be a food aspect of the weekend (after all, we would need to eat, since the timeframe was over 24 hours...), but I didn't want that to be the 'main attraction' so to speak.

My friends kindly obliged and we saw a show at the Performing Arts Center (Girls Only was the name of the show- very fun and fitting!) We didn't even go out to dinner. Instead, that afternoon we took a trip to Whole Foods (a real treat in of itself!), where I was able to pick out a variety of appetizer/snack food items that we then enjoyed in the room as we were getting ready to go out that evening. I picked a tasty artichoke hummus, a deliciously fresh salsa, and sugar snap peas, baby carrots, and freshly baked wheat tortilla for dipping. We also picked up some tamari roasted almonds from the bulk section- as well as a few pieces of good quality dark chocolate. I enjoyed my snacks-and I loved the show. Best of all? I didn't have to sit through the show with a heavy feeling in my gut and a layer of guilt/regret hanging over my head. I felt satisfied--and free of any weighted emotion that might have otherwise plagued me had I over-indulged. Additionally, I was proud of myself for effectively managing my environment by asking what for what I want. Thankfully I have friends who make this easy. So, thank you to my wonderful friends for supporting me in so many ways and for treating me to such a special weekend.

Ode to Oatmeal

When Weight Watchers first came out with the Filling Foods concept I understood the philosophy- it makes sense. However, it wasn't until I started really paying attention to my breakfasts that I really "got" it. Oatmeal is, quite simply, the best filling breakfast that I can have, and for 3 POINTS of filling goodness, it is a great choice for me on the Momentum plan. When not having a bowl of oatmeal for breakfast I sometimes opt for toast with avocado, sometimes a smoothie, sometimes a bowl of "regular" cereal (i.e. Raisin Bran, Rice Krispies or Cheerios), and admittedly, sometimes I forgo breakfast altogether. However, my oatmeal days truly do make a difference. On oatmeal days I am able to eat lunch later, thus avoiding mid-afternoon hunger twinges that otherwise can be a challenge for me to combat. The whole day is set up for success if I sit down for a bowl of oats in the morning.

In addition to the filling power of oatmeal, I enjoy this breakfast for the versatility and the endless ways that I can "doctor" it up from a bowl of plain ol' oats to a bowl of creamy goodness. Some of my favorite ways to eat my oatmeal include:

• Peaches 'n Cream (frozen peaches added when cooking, splash of milk). I also do Berries 'n Cream in the summer with whatever berries are abundant.
• Caramelized Ginger and Pear (just as it sounds- I buy the ginger in the spice aisle. I do put brown sugar in there too- but only 1/2 teaspoon)
• Banana Nut Bread (mushed up banana mixed into the oatmeal, a teaspoon of brown sugar, sprinkled with a small amount of crushed walnuts for crunch)
• Toasted Coconut and Pineapple (crushed pineapple, topped with toasted coconut flakes)
• "Classic"- raisins, brown sugar, and milk (sometimes I sub. craisins and sometimes I sub. real maple syrup for the brown sugar)
• Apple Cinnamon (diced up apple is added to the oats while cooking so that the apples becomes soft)

I could go on... I enjoy experimenting with new oatmeal combinations. The oats alone are 2 POINTS, and of course I'm counting POINTS for whatever "ad ins" I have. Typically my breakfast runs me 4 POINTS- sometimes only 3, sometimes 5.

I even once got thinking about how much fun it would be to have an oatmeal restaurant--- think Cold Stone Creamery style- but with oatmeal (and probably 1/100th of the POINTS...)- sort of buffet/mix-in style. Just imagine the possibilities... YUM!

I'm off to grab a quick bowl of oatmeal before heading out the door this morning (today it is going to be with craisins and caramelized ginger chunks, with a sprinkle of cinnamon on top).

Donut Decision

I walked by the reception desk at work this morning and saw a big box of donuts with the words, "Eat Me" written on the box. My colleague had brought in a dozen donuts- the classic office Weight Watchers dilemma.

A small group of people were huddled around the desk, and one remarked that she was sure that Braelin wouldn't eat a donut. Hmmm... I am not so sure about that! She qualified her comment by mentioning that she had seen me turn down pizza at a lunchtime pizza party a few weeks ago- she said I was one of those "healthy salad people". In fact, I had turned down the pizza and instead ate a hearty salad that I had packed for lunch at that party. In that particular situation I didn't have much flexibility with my points for the week, and cheese has been a food that I've been avoiding for various reasons. However, this current donut situation was different. Just because I like salads doesn't necessarily mean that I don't like donuts! I carefully considered my situation: I still had quite a few of my weekly points allowance remaining, and that donut did look mighty tasty. Plus, I had a healthful and low POINT filling lunch packed for the day (a salad in fact). So I went for it! I was really quite intentional with my choice of donut too- if I was spending 6 POINTS on a treat that wasn't going to fill me up, I wanted to be certain that it tasted good! A perfectly puffed and rounded glazed donut it was. I ate it (slowly). I enjoyed it, and then I tracked it.

Cash from my Closet

This weekend I tackled the task of transitioning my closet from my winter wool sweaters and corduroy pants to my summer wardrobe. In doing so, I also attempted to purge any items that weren't worn all season, and considered my clothing from a practical (space) perspective. Let's be clear from the get go: I am not a fashionista. However, I do enjoy a few new items each season, and my closet space is somewhat limited. Hence the purge each season is necessary.

My biggest clothing purge was back in 2002, when I reached my goal weight, but I can remember it like it was yesterday. Along with actually seeing my goal weight on the scale, getting ride of my larger clothes was a moment that I'll hardly forget. As a graduate student at the time, living on a tinsy tiny monthly stipend, I realized that I needed to come up with a way of purchasing new clothing that actually fit my new body, without spending a fortune. I was 22 at the time- so fashion was certainly a factor too!

Enter the consignment store. I hadn't ever stepped foot into a consignment store, however someone at one of my Weight Watchers meetings had suggested this option as a practical way of getting rid of old clothing and making a few bucks. I piled 3 overstuffed garbage bags full of clothes into my car, and off I went! I was thinking that I'd be happy to leave with $20- maybe $40- and I also figured I'd have to wait for my items to sell before collecting my take. How wrong I was... As I unloaded my items with the store's owner, she started naming off dollar figures, "Ten dollars for this sweater, six for the blouse here, a jacket? That will be twenty." I thought she was naming how much they would sell for-- but actually, that was how much money I would be making! I masked my excitement, scared that somehow she'd think that she could have gotten away with giving me much less (truth be told: she was right)! At the end of the day I walked away with just over $300- in cash! For a poor graduate student this was literally half of what I made each month, so needless to say I was elated. I felt liberated, and all that much lighter too- having not only shed the pounds, but also the heavy clothing.

I stayed true to my intention, and took all $300 and went shopping for new items! I got pants, tops, skirts and dresses- all in my new goal size, and all without having to spend any money besides what I had just made selling off my older, larger clothing. It was the shopping trip of my lifetime.

For anyone wondering what to do with the old clothing that no longer fits, consider consignment. A few years ago I discovered that this particular shop has since closed (perhaps they were paying out too much to stay afloat?!?), but find one in your area and inquire about their process. You may need to make an appointment, and you may need to try a few places before finding one that is a fit with the style of your clothing.

Other options to rid yourself of too-big clothing include: donation (keep your eyes open for drop off sites- and/or at thrift stores themselves), a "swap" with a group of friends, yard sales, e-bay, and Craig's List. Consider clothing disposal from a "green" perspective too-any of these options are also going to be a great fit with the reduce-REUSE-recycle mantra.

Whichever route you take to discard of your too-big items, consider the message that you send to yourself when you rid yourself of these items. On the flip side, what message might you be implying if you keep them around?

I'm off to the thrift store drop off on my way to work this morning, and my closet has just a bit more space now to squeeze in that summer sweater I was eyeing at the mall this weekend...

SHREDing in the Rain

I used to really want to like workout videos. They are seemingly the perfect exercise routine: can be done at any time in the comfort of your own home, relatively inexpensive to buy (or free from the library), and typically not involving any sort of costly equipment. However, in my early days of weight loss, I quickly nixed the workout video approach after several sessions of unsuccessful attempts to conquer fancy footwork dance moves and then practically punching my fist through the TV in a fitness boxing incident. In short, although I recognized the potential benefits of the fitness video, I swore off the videos in favor of other forms of fitness.

Fast-forward about 6 years. A few weeks ago while brainstorming ways to cut costs out of my monthly budget, I considered cutting the gym. My rationale? I live in Colorado where outdoor activities are plentiful- could I cut the gym and replace the treadmill and spinning classes with running on the roads and riding a real bike? Yes, yes I can do that! But what about the rainy days? Running or riding in the rain certainly wasn't going to happen, so I started to consider alternative indoor options. Since cost was what motivated me to consider cutting the gym, it didn't make sense to replace paying gym membership fess with payments on a exercise apparatus of any sort. Naturally, exercise videos (now DVDs!) came to mind. I quickly flashed backed to my stumbles and frustrations with my earlier attempts until I saw a thread on the weightwatchers.com "Fitness Ideas" message board. A lively group of members were discussing a fitness program led by Jillian Michaels (yes, that Jillian- of Biggest Loser fame). Although I don't regularly watch The Biggest Loser myself, and didn't know much about Jillian, I was immediately struck by what the members were posting about her 30-day SHRED program: Short workouts (20-minutes, plus warm up and stretching), no fancy equipment needed (just hand weights), straightforward instruction, and simple steps that don't involve dancing in any way, shape or form!

For less than $10 on amazon, it was worth a shot. I started "SHREDing" a few weeks ago, and I'm so glad that I did. I can follow the basic moves and focus on my fitness and form-- without worrying about if my side shimmy was in sync with the girl next to me. I can reap the benefits of the fitness video/DVDs that I've know have existed all along- I SHRED in my basement, sometimes late at night (after the gym has long since closed), and in less than 30 minutes I've gotten a hard (!) workout. The DVD has 3 levels on the single disk. All are a blend of basic cardio (think calisthenics), strength training (arms, core and legs) and of course some ab work in there too. Best of all? When I wake up to a rainy dreary day, as I did today, I SHRED in the rain!