I Want a Dog

I've always considered myself a "dog person" (though I do love my cat dearly too), but I've not had a dog since college-- and even that was my dad's dog really (after all, I wasn't the one home caring for her). Several of my friends have great dogs, and I've recently began seriously pursuing this whole dog thing. One of my many items on my "pro" list of dog-parentship is that I think that it would help allow me to be more independent with my exercise. Take today for example. I'm at home by myself. It is a gorgeous Colorado summer day. It is a perfect day for a hike! However, it is too early to call a friend, my fiancee is already off busy for the day, and frankly, I am not interested in hiking by myself. Enter the doggy solution: We could get up early, explore some new trail, and spend quality time (training time?) together!

I hear members talk about the benefits of dog parentship in meetings all the time too. Need an extra bit of motivation is needed to get out there and take a walk? Nothing that an energetic pup can't provide! Need help getting up early in the morning to get that workout in before a busy day? Pretty sure that doggy breath in your face and a short bark or two will be much more effective than any electronic alarm clock!

Note that I do realize that dog-parentship is a HUGE responsibility (which is probably why I don't have one...yet), but I am hopeful that I can find a way to take this on soon. In the meantime, I'm off for a walk around the neighborhood today which will inevitably heighten my dog-lust when I see adorable pups prancing around with proud parents.

One Good Day

Sometimes when I'm struggling with my Weight Watchers resolve, I resolve to be perfect with my efforts for "the next week". Well, I'm not perfect, so inevitably this fails, and I'm consequently disappointed in myself and ultimately the situation is not made better by my valiant effort to have a perfect week on the program. We talked about this sort of negative thinking several months ago in the meeting room. This "All or Nothing" thinking is a recipe for disaster. None of us are perfect- and if we set ourselves up with that expectation and then don't achieve (which we won't- let me remind you again: NOBODY is perfect), we are consequently frustrated and can all too easily turn to undesired responses: overeating, giving up, pulling our hair out- you name it...

This particular aspect of the Weight Watchers philosophy if you will has taken me several years to actualize. In fact- I'm still working on it. Last week, as a leader, I heard myself saying to myself "C'mon Braelin, you're a leader after all- you should be a perfect Weight Watchers example!". No sooner had I said this, some sort of bizzaro flip switched in my head and it became that much more difficult to stick to my POINTs, to workout, to get in my Good Health Guidlines, etc. Really!

Here's what's happening when we strive for perfection (or at least when I'm doing it...): Our smart selves know that we can't be perfect, so we may subconsciously use this as an excuse to sabotage our efforts all together. Afterall, we think to ourselves in the subconscious, "I'm not going to achieve this unrealistic goal, so why not just blow it right this very second (and with a fist-full of chocolate chips at that!??)." Doh!

What I realized over the weekend (and do know that I've been thinking on this for some time...) is that it only takes 1 good day to get me back on the wagon. I truly do not need to be perfect for a week in order to get back on course. However, if I have one really good day on the program, this provides me with the momentum I need to move forward in a positive- yet not perfect-direction.

So yesterday I had a really good day on the program. You know, having a goal for a really good day is attainable, sustainable, and feels really great when accomplished. Hmmm... these are the same traits that I suggest members strive for when setting their weight goals. In any case, I did it! I had one good day. Now I have the motivation to have another good day, because I know- and really believe- that it can be done. So here's to another good day, and another one the day after that, and yet another one after that. You see where I'm going here?

What does this small realization mean for me? Gone are my moments of striving for lengthy periods of perfection. The next time that I'm faltering and need some additional "umph" by stating my commitment to the Weight Watchers program, I'm going to commit to having "one good day". That's it! I can do that! I truly think that this seemingly small shift will have a significant impact on my overall well being and will allow my success to shine through- in all of its slightly tarnished imperfect glory.

Make today one good day on your end too!

Travel Trials

It is before 6am as I type this, and I've just returned from a trip to drop M. off at the airport. Darn that 6:25am departing flight! Siggghhh...This spring has been a whirlwind of travel for me- and it isn't over yet! This Thursday I head out for the last of my trips to other people's weddings this spring... and then I'm off to my own wedding (traveling for that too) next month.

Travel-- particularly air travel-- can present some really valid challenges to the Weight Watcher member these days. With the liquid restriction, general hassle at the airport, and paired back offerings on the plane (though I'm not complaining about not having an icky meal served to me in-flight), things can be difficult.However, with a few extra minutes of preparation, you can successfully manage even a long day of travel. Despite the restrictions, I still attempt to pack my own snacks, and in some cases, my own meals. My "go to" snacks include: fruit, Cliff brand "Z" bars (2 or 3 POINTS) or Weight Watchers snack bars (1 or 2 POINTS), hummus and carrots or pretzels (I've found that hummus is not considered a liquid or gel...), and nuts and dried fruit (in moderation). I've brought sandwiches for meals before too. Interesting note: Once I brought mustard in a little packet (like you'd get in a to-go bag at a restaurant). This was not acceptable and was promptly confiscated by the TSA. However, as a test, the next time I brought a sandwich I put the mustard on the sandwich (vs. carrying it separately) and of course it was a-okay (although my sandwich was slightly soggy by the time I got through security and was ready to eat). Apparently mustard is much less threatening when already smeared on a sandwich! So, lesson learned: if you have mustard (or mayo, or the like...), put it on your sandwich, or else stuff it into your sealed quart-sized Ziploc bag along with your toiletries in order to get it past security (though something about mustard--even in a sealed packet-- in the same space as my toiletries grosses me out).

When it comes to terminal restaurants, I have a few favorites at DIA. In concourse B I will often hit up the "Itza Wrap Itza Bowl" (which is sort of behind the escalators that you take up from the train into the concourse). I get a veggie bowl with more veggies than brown rice, ask for the sauce on the side and have guesstimated it at 8 POINTS (again- emphasize more veggies than rice, and with the sauce on the side the 8 POINT estimate is assuming 2 Tbl. of sauce only-teriyaki- used).

Paradise Bakery in the morning has basic oatmeal that's just oatmeal, fruit and milk/sugar of your choosing. There's a Paradise in both concourse B and C (go upstairs inside the concourse in B to find it). Note that this oatmeal is also available served in an "oatmeal cookie bowl". As tempting as this may be (and it does tempt me each time...) forgo the cookie bowl and instead enjoy the berries and bananas that come with the basic oatmeal.

In concourse C, my go-to for lunch or dinner is typically a sandwich at Einstein’s bagels. I get a bagel (5 or 6 POINTS- depending on the type) with hummus (can you tell that I'm a fan of hummus...?!?!), tomatoes, sprouts and cucumbers. I count the hummus as 3 POINTS, and the veggies don't have any- so there's an 8 or 9 POINT sandwich (sounds like a lot- but trust me- much better than many airport options). If you aren't a hummus fan like I am, they have all of their typical sandwich fare too- just use your same restaurant requests and ask for no mayo, sub this or that, and pointy extras on the side to control portions.

Here's a link to DIA's restaurants, listed with concourse location for your convenience:www.flydenver.com/shops/food/index.asp. Apparently I don't fly much with the airlines based out of concourse A, since those don't seem familiar to me- but I'm pretty sure that Hope's Country Fresh Cookies is not a hopeful place for a Weight Watcher!

Although you can't link directly to the restaurant's site with nutritional information from this DIA page, with a few extra clicks you should be able to pull up the NI for most of these restaurants and use this information to plan accordingly.

Lastly, my sure-thing when traveling is always water. Staying hydrated while traveling is important anyway, and it certainly helps me keep tabs on my hunger cues. If I remember, I bring an empty water bottle and fill it up at a water fountain on the other side of security. Otherwise, it is a $3.49 bottle of water for me that I then refill throughout my travel day.

I'm off to New Hampshire on Thursday for my best friend's wedding. Thursday night meeting members- I'll miss you this week, but a neat leader will be subbing for me and I'll be back next week to check in. Safe travels for anyone else heading out of town this father's day!

Pineapple-Cashew-Quinoa ("keen-wah") Stir-fry

Last week in one of my meetings when we were discussing grains someone suggested quinoa. This fun grain (fun name-- pronounced "keen-wah" and also a fun look- sort of little swirly round rice grains- kind of like couscous but with a whirly-gig in the middle...) that may be unfamiliar to many of you. I personally discovered quinoa about 3 years ago, and although I mainly enjoy it "plain" (cooked in broth- just as I would with rice- but cooks in about 1/3 of the time that brown rice takes...), here is a delicious stir-fry recipe. This recipe is slightly adapted from a cookbook that I have by Isa Chandra-Moskowitz. Based on my calculations (using peas, not the edamame), I get 6 servings at 5 POINTS/serving. I eat this as-is- sort of like a rice/veggie bowl style dish that I might get at an Asian restaurant. Be sure to do your own calculations too- e-tools recipe builder is great- or the old pen/paper (and calculator!) method will work too. Oh- and I think that this is a great leftover meal for my lunches (the flavor really soaks in after a day or two...).

Ingredients:


For the Quinoa:

1 cup quinoa, rinsed and drained

1 cup pineapple juice

1 cup cold water

1/4 tsp. soy sauce



For the Stir-Fry:

2 ounces raw, unsalted cashews; chopped up

1 tsp. canola oil

2 scallions (green onions), sliced thinly

2 cloves garlic, minced

Small piece of ginger (about 1/2-inch), peeled and minced

1 large red bell pepper, seeded and diced

1 cup fresh broccoli, chopped into small flowerettes

1 cup frozen peas (or cooked edamame)

1/2 cup fresh basil leaves, rolled and sliced into thin shreds

10 ounces pineapple, chopped up into bite-size pieces (about 2 cups)

3 Tbsp. soy sauce

3 Tbsp. low-sodium vegetable broth

1 Tbsp. mirin (if you don't have it just add an extra Tbsp. broth)

Optional: 1 hot red chile, sliced into very thin rounds



Method:

1. Prepare the quinoa first. YOU MUST RINSE THE QUINOA WELL BEFORE USING IT (a mesh style strainer/seive works well). After it is rinsed, combine the quinoa, pineapple juice, water, and 1/4 tsp. soy sauce in a saucepan. Cover and place over high heat. Bring to a boil. Stir and then lower the heat to low. Cover and cook 10-14 minutes until all the liquid has been absorbed and the quinoa appears translucent. Uncover, fluff, and let cool. Chill the quinoa for at least an hour in the fridge (longer- i.e. overnight is fine too).



2. Use a large nonstick skillet or wok (larger is better...). Have all ingredients chopped and ready to go before you start! Place the chopped cashews in the dry pan and heat over low, stirring constantly until lightly toasted, 4-5 minutes.



3. Remove the cashews from the pan and set them aside. Raise the heat to medium and add the oil, green onions, and garlic. When the garlic sizzles, add the ginger and sliced chili pepper (if using) and stir-fry around 2 minutes. Add the bell pepper, broccoli, and peas or edamame. Stir-fry another 3-4 minutes or until the bell pepper is softened and the peas or edamame are bright green. Add the basil and stir another minute before adding the pineapple and quinoa.



4. In a measuring cup, mix together the soy sauce and vegetable broth (and mirin, if using). Pour over the quinoa and then stir to incorporate completely. Add in the cashews and continue to stir-fry 10-14 minutes or until the quinoa is very hot (use two spoons or a spoon and a spatula to help you scoop it up and stir).


Oh- and if you are wondering more about quinoa, or want a simple way to cook it, here is information from that same cookbook from a chapter entitled "How to Cook a Grain":

Cultivated by the Inca for hundreds of years, the mystique of quinoa has been taken down a few notches by its placement alongside Uncle Ben's at many American supermarkets. Quinoa comes in red and brown varieties (which taste exactly the same to us), and has a slightly bitter, nutty taste. We use it often in pilafs, salads, and the occasional muffin. It's especially attractive when cooked; the individual grains look a bit like couscous but the germ forms a pretty translucent ring around each one. Adorable. Quinoa is also a complete protein, which has recently made it something of a darling to the vegan community and health-conscious foodies.

Cooking time: 20-25 minutes

To serve 4:
1 cup rinsed and drained quinoa
2 cups water
1/4 tsp. salt

Cook: Place all ingredients in a heavy-bottomed pot, cover, and bring to a boil. Once the mixture is boiling, turn down the heat to very low and simmer for about 15 minutes. The quinoa should be translucent and the germ ring should be visible. Fluff with a fork and serve.

(This also works really well with broth in place of the water for some flavor, in which case omit the salt).

Late Night Snacking Blues...

I've had the late night snacking blues lately. I actually have been eating a lot of blueberries as a late night snack (hence my catchy post title...) but unfortunately these blues are beyond the berries! No, it isn't actual physical hunger. I wouldn't quite define it as boredom either, rather it is a seemingly inexplicable desire to...well.. eat after 9pm. In the winter when I get into one of these phases (and thankfully this does seem to be a phase thing), a cup (or 3) of hot tea or decaf chai usually does the trick. However, in the summer I'm struggling and tea isn't appealing to me (and iced tea isn't my thing). It is usually about 3-4 hours after dinner. I'm usually on the computer, doing work, shopping, whatever- and it hits me: I want to snack! I assess my hunger cues. Am I hungry? No. Do I want to eat? Yes. Do I have the POINTS available? Often I do. Is there something else that I can do (i.e. take a walk) to divert my attention elsewhere? Probably--- but a walk isn't happening at 10pm at night, so I often do turn to the snacking. Unfortunately it can quickly spiral out of control. I usually start with a fruit or veggie snack, but sometimes struggle to stop there. For example, last night it started with a serving of blueberries (1 POINT) then moved to some leftover green beans (0 POINTS), then to 2 small slices of wheat pita bread (2 POINTS) with some margarine (2 POINTS), and then 2 chocolate chip cookies (6 POINTS). Ugh- that was an 11 POINT snack... and notice how it progresses from fruit to chocolate?!? See, there's concerted effort on my part to chose wisely (berries, beans, even the pita wasn't a disaster), but then the cookies were really just not needed.

I recognize it in the moment (that's a good thing), but need to move past that. Last night was the end of my Weight Watchers week, and honestly I had the points in my WPA to do this, but really didn't need to eat 11 POINTS in about 15 minutes, when I wasn't even hungry in the first place! Sigghhhh...

Here's my summer late-night snacking plan:

-Budget for a 3-4 POINT evening snack (that's reasonable to me).
-Recognize when the snack craving hits (I am already recognizing it- check!)
- Next- this part is new- grab my journal (not the computer- need the actual pen/paper kind) and write. I enjoy writing, can journal about my feelings, what I'm thinking about- really whatever. It is possible that I'll even write about my snack craving, though that's not necessary as part of the plan.
-If I'm still snacky after writing, have my 3-4 POINT snack in one sitting. That's the thing- I am not going to leave that door open to continually going back to the kitchen if I still think that I have POINTS left. Rather, I plan to have my snack, and then be done with it.

That's my plan and I'm sticking to it. However, I'm going to check back in with myself in 1 week. If my plan is working-great! Add this to my bag of tricks for the next time the late night summer snacking phase hits. If it isn't working however, I'm committed to changing my plan to find a tactic that does work.

Now I'm got some silly bluesy tune in my head and I swear there's a song about the snacking blues out there somewhere...

Spice it Up

I like good food. I make no apologies for my love of food- and I'm not willing to sacrifice good food or good flavor for Weight Watchers. The great news is that I don't have to! For all too many cooks, "good" equals creamy, buttery, oozing with fat- or fried, crispy, crunching with fat. However, good- make that great- food can also be easily achieved by adding true flavor-not fat- to dishes. I love my spice rack. Many of the Filling Foods on the Momentum plan are basic, healthy foods. In their basic form, they don't necessarily have a strong flavor-- but add a dash of dill, a shake of sage, or a tad of turmeric and you've transformed your basic grain, veggie or protein into a filling and flavorful food!

Certainly I do use healthy fats (oils )when I cook too, but I've learned to develop the flavors in my foods through spice, rather than fat, when I cook. I rely on the oils to be the background or to add texture to my dishes- they are not the main attraction so to speak. Even when using a "light" recipe, I sometimes find myself scaling back the fat, and increasing the spices.

Since this week's meeting topic is on cutting costs while saving calories, I'll mention here that spices do not have to be costly. Sure- shop at a standard store and you'll pay a premium price for spices, but consider buying spices in bulk (how much marjoram do you really need after all?) to cut costs, or check out an ethnic grocery store for great deals on the spices that you use the most. Indian, Mexican, Middle Eastern, and Asian grocery stores all have significantly lower costs on the spices native to their region. Plus, wandering around these grocery stores can be a lot of fun too!

The shelf-life of spice varies- but chances are you've got spices that have been sitting around well past their prime. Again, that's why the bulk shopping comes in handy. For example, the other day I bought 1 teaspoon of cardamom for a specific recipe. I think that it cost me 11 cents. I can assure you that (a) a whole jar of cardamom probably would have cost me close to $5.00 and (b) I never would have used anywhere close to the entire jar before the expiration date past. Unlike some other food products, the "expiration date" of spices are not likely linked to food safety; rather, the date is to ensure that you get the intended power- or flavor- of the spice.

I got an email today from the Savory Spice Shop in Denver about a great promotion that they are doing in the month of June. In an effort to encourage customers to ditch dated spices and replace them with fresh and flavorful jars, they are offering an incentive: Bring in any full or almost empty bottle of any competitor's spice, and they will give you $1.00 off any new jar of any spice in the shop. They'll toss the old spices, recycle the jars, and help you select the perfect new spice to add just the right flavor to your foods. Check out the details at http://www.savoryspiceship.com/. I am a fan of the Savory Spice Shop anyway, but this added bonus has inspired me to dust off any old jars, and refresh my spice rack this month!

Packed Pretty

Well, my June challenge is off to a good start. I earned myself a star yesterday, and I have my lunch in my cube fridge at work for today too, so I'm set up for success.

One thing that I did when I first started packing my lunch was to acquire a "cool" lunchbox/bag. There are so many fun coolers, bags, and insulated sacks out there from which to choose. There is even the whole international realm to consider-- Bento boxes (Japanese), Tiffin metal carrying cases (Indian), and so much more. I wanted something that I felt good about carrying each day, and of course something that would be practical and flexible for my varied lunches (again, I'm not a sandwich fan, so we aren't talking just a PB+J, an apple and a cookie here). My Tupperware style containers can be somewhat bulky, particularly if I've got a hefty salad stowed away in there.

My perfectly pretty- yet practical- lunch bag was discovered when visiting my mother. My mom carries her food with her too- lunches and snacks, and sometimes even dinner too. She had the coolest bag- it was neoprene (think wet-suit material-- good insulation and very flexible fabric), resembled a purse in shape and size, and the print was what I really loved- a deep chocolate color adorned with festive polka-dots that make me happy. Although I couldn't take it from her right then and there, I did request it as a birthday gift that year. My wish was granted and I've been carrying my pretty packed lunches in it ever since--thanks, mom!

As silly as it sounds, my lunch bag (pictured above) actually does help motivate me to pack my lunch. It is fun to carry- just as having a really great purse might feel (of course, I don't actually have a really great purse- just a great lunch bag- go figure)! I've even have people remark, "I love your purse!" (about my lunch bag). I've really come a long way since the Rainbow Brite plastic box of my youth, huh? Check out http://www.builtny.com/ for their other great designs, or scour local shops for a lunchbox/bag that helps motivate you to pack your lunch.