Resolution time

Eeeek- I've been neglectful of this blog- sorry about that! Well, that's one thing that I'm resolving to change. I don't make weight-loss resolutions any longer, but I do consider the new year as a nice time to think about changes that I'd like to make in my life. I've enjoyed going back and looking over my past blog posts, so I'm planning on being a bit more regular with my posts going forward.

Another change that I'd like to make is something that I talked about on Wednesday night at my meeting. I'd like to be more intentional about recognizing the positive moves that I make each day. I have a bedtime routine (brush teeth, wash face, etc. and read for a few minutes). I'm going to add to my nightly routine- I'm going to acknowledge one thing that I've done that day that's been helpful for me- for my health or my overall well being. It could be a choice that I made about food or exercise, or it could be something that I did to reduce- or prevent- stress. It could be something that I said or asked of someone else, a move that I made to manage my environment, or even a basic Weight Watchers program skill that I executed well that day. The point being, that I (like most of us) can really benefit from focusing on the positive for a few minutes each day. All too often our thoughts drift to our mistakes, or lapses, or our shortcomings. However, to keep our positive momentum going, it is incredibly helpful to think about what we are doing well. As we discussed on Wednesday, in doing so, I'm able to give myself the often needed boost of energy that I can do things right! In turn, this positive energy can help motivate me to continue to do things well. If, for example, I remember that I threw away the Enstrom's toffee that was gifted to me before I totally overdid it (true accomplishment- yeah!), I am capable of saying "no thank you" to another treat, or of taking only a reasonable portion of another.

So, this year I resolve to focus on the positive for a few minutes each and every day. I've got reminders all around me about what I'm doing right- sometimes I just need to pause and acknowledge my accomplishments- no matter how small they may seem.

A.W.L.- Sunday

Sunday, November 15

Breakfast:
-Raspberry NutriGrain bar (best option at the gas station on the way up to A-Basin...)
-1/2 single serve bag honey roasted peanuts (on the lift...)

Late lunch:
-Veggie jambalaya (lots of veggies and beans with brown rice)

Dinner:
-Balsamic cherry tomato penne (from the WW cookbook Comfort Classics- adapted to be even lower in points!)
-2/3 cup peas/carrots mixture
-1 serving stuffing with sage and chives (from the WW website- test recipe for Thanksgiving- it is going to make the cut..)
-2 servings homemade fudge
-25 cal. hot chocolate

Good Health Guidelines:
Exercise- YES! (ski day... I'm tired...)
Whole grains- yep
Limit sugar/alcohol- I stopped at 2 pieces of fudge, didn't I? :)
Fruits/veggies- yep
Liquids- yes (again, remember I'm not listing my liquids all out here- too much to type!)
Vitamin- yes
Lean protein- yes
Healthy oils- yes
Dairy- nope (notice a trend here? I know, I know...I typically DO drink fortified soymilk- but somehow this week that hasn't been the case)

A.W.L.- Saturday

Saturday, November 14

Breakfast:
-Oatmeal (same basic stuff as yesterday too- nothing fancy lately in my oatmeal)

Lunch:
-Boca burger on 2 pieces of toast. Fixed with lots of pickles, lettuce, ketchup and a smear of vegenaise (non-eggy mayo). Oh- more pickles on the side too. Love the pickles.
-Baked sweet potato

Dinner:
-Essentially the same as lunch- another Boca burger. This time it was paired with 1/2 cup vegetarian baked beans instead of the potato.

Good Health Guidelines
-Liquids- check
-Fruits/veggies- I think that I was okay here
-Vitamin- check
-Exercise- check
-Limit alcohol/sugar- check
-Lean protein- check
-Whole grains- Hmmm... nope
-Healthy oils- I missed this one today
-Dairy- no

A.W.L.- Friday

Friday, November 13

Breakfast:
Oatmeal (My "basic" recipe is 1/2 cup regular oats and usually 1 tsp. brown sugar and a splash of soy or almond milk. See an earlier post for the numerous ways that I doctor up oatmeal though...)

Lunch:
Kashi brand Black Bean and Mango frozen entree
Medium apple

Snack:
Emerald Cocoa Roasted Almonds- 100 cal. pack

Dinner:
Chinese vegetables-- steamed- not fried. Kung Pao sauce on the side- used about 1/3 cup sauce- total for "dipping" my veggies.
1 cup white rice (this restaurant didn't have brown-!?!?)

Post-Dinner:
2 bottles pumpkin beer
1 wheat tortilla with 1 tsp. earth balance buttery spread

Good Health Guidelines:
Fruits and Veggies- check
Liquids- check
Vitamin- check
Whole Grains- check (my Kashi meal was all whole grains- even if the Chinese restaurant didn't have brown rice...)
Lean protein- check
Milk products- no
Exercise- no
Limit sugar/alcohol- check
Healthy oils- not quite

A.W.L.- Thursday

A (W)eek in the (L)ife of... Me (Thursday).

Here was my day on Thursday:

Breakfast:
Gas station cappuccino (remember what I said about not being perfect-?!?!)

Early Lunch:
Leftover stir fried veggies with a miso sauce

Later Lunch:
Wild rice/veggie soup

Dinner:
Vegetarian jambalaya- made with brown rice and loaded with beans and veggies

Snacks:
Coke Zero
Hot chocolate
Veggie baked beans

Good Health Guidelines:
Vitamin- check
Liquids- check (I'm not writing all the water that I'm consuming throughout the day)
Fruits/Veggies- check
Whole grains- check
Dairy- no
Lean protein- check
Healthy oils- check
Limit sugar/alcohol- check
Exercise- no

A week in the life of...me

From time to time, members ask me to share my menus/daily log. I am always happy to do so- and figure if I post a week's worth of my meals here, this can be an easy place to access the information. However, before I do that, I have a few things first to get out of the way. Deep breath. Okay- here goes:

1) I eat very little to no animal products. I am a long time vegetarian who eats very little (if any) other animal products (dairy, eggs, etc.) at home, and try to avoid them when I'm out and about. Now, why was the deep breath needed? Well, because I recognize that the way that I eat is different, and sometimes people make assumptions about vegetarians (i.e. we are all a bunch of hippies preaching about the evils of eating meat). Those of you who know me from meetings know that I'm not this way. 1) I'm not a hippie :) (though I have a funny picture of myself from a few years ago when I pulled off the look pretty well for a Halloween costume...). 2) I have some really strong convictions about respecting the ways that others eat- and as such, I do not judge others for their food choices (meat or otherwise), and hope that others will extend this same respect to me about my food choices. The other main (and false) assumption that people sometimes make about vegetarians are that we are all skinny. This is simply not true. I was a vegetarian when I was overweight, and I was overweight before I became a vegetarian at the age of 15. In short- my vegetarian diet didn't do squat for my weight-- one way or another. Consider that french fries, chocolate, ice cream, mozzarella sticks and fettuccine alfredo are all vegetarian foods-- now do you see why all vegetarians aren't skinny?? Seriously though--- I sometimes worry that some members may be less inclined to relate to me as a leader if they have different food choices than I do. Lastly, I just want to clearly state that I am not opposed to others eating meat. In fact, my husband is a classic meat and potatoes guy- who doesn't cook. I love to cook, and love to cook for others, so certainly am well versed in meat cooking and preparation techniques-- just not the eating side of things. To each their own.

Now that I got that one out of the way, (phew...I really did feel somewhat nervous about that...)the other items that I want to disclose may all make sense.

2) I eat a lot of stuff that others may consider "weird". For dinner last night, for example, I had a kale and miso stir fry. I love tofu, tempeh and seitan (no, not the devil... seitan is a "wheat meat" of sorts made with wheat gluten- it is actually really tasty). As you can imagine, I also eat a lot of different vegetables. I think that it is safe to say that I like them all (even the unpopular brussel sprouts)-- though something about cooked green peppers makes my stomach turn (raw and crunchy I love them, and yellow and red peppers I can do cooked).

3) Although I eat "weird stuff", I am pretty boring when it comes to variety. Consider that I am cooking batches of food for me (and separate food for my husband). See my note about his eating style above, and you will understand that a kale and miso stir fry isn't going to fit into his meat and potatoes pallet. Hence, I eat a lot of leftovers. Often I'll cook a big batch of something (i.e. soup or a casserole) on the weekend, and eat it for lunches (and sometimes dinners too) throughout the week.

4) I now use e-tools for my POINTs calculations. Whenever possible, if I have the nutritional information in front of me, I'll pull the cal/fat/fiber off that and 'save' the particular brand/item in my tracker for future reference. So, for example, if I say "wheat bread- 1 POINT", this doesn't mean that ALL wheat bread is 1 POINT- just so happens to be for the particular type of bread that I'm eating that day. I also really rely on the "recipe builder" tool. That said, when I joined Weight Watchers and was loosing weight back in 2002, e-tools didn't exist! Point being--- you can track as diligently as anyone with e-tools, assuming you've got your POINTs Finder, a calculator, and tracker (though e-tools is really, really nice for convenience sake)!

5) Lastly, please know that although I'll post my daily menus here for a week, this is just me and my one week. Weight Watchers is about YOU and your preferences and lifestyle. I hope that my postings expose you to some new ideas and help you see an example of Weight Watchers in action-- but please don't allow you to limit yourself to eating 'my way'. I've seen so many members have success in different ways-- and I'm pretty sure that most (all?) of them don't eat the same "weird" way that I do! :) You can work the program with convienience foods, you can work the program with restaurant foods, you can work the program if you love to cook, and you can make it work if cooking is the last thing that you want to do. So long as you are following the program- using your daily POINTs target, using (or not) your Weekly POINTs Allowance, and adhering the the Good Health Guidelines, the program works! Isn't it amazing how different our actual food selections can be-- and yet we can all be sucessful on the plan?

Oh- one more thing. I am not perfect. I'll post my good days- and my bad. This will be the 'uncut', 'uncensored' version of my Weight Watchers week. Enjoy!

A little something sweet...Chocolove

I am definitely one of those people who feels that dinner is "complete" with dessert. Unfortunately for my Weight Watchers program, I don't always have the points for a full fledged dessert after each dinner (though I do budget for those from time to time...). For me, a sweet treat is both a physical and mental signal that dinner is done. In the summer, oftentimes a great piece of fruit can do the trick- but come winter, that isn't always a viable option. Instead, I opt for hot chocolate (lots of 1 POINT options out there), tea (see an earlier post for my favorites), or, in other instances it chocolate to the rescue.

I am a firm believer that good, high quality chocolate is a worthy purchase. If I have iccky leftover Halloween style candy (not typically great quality...), it somehow just doesn't do the trick. I think that it has to do with the sweetness of the chocolate overpowering the actual flavor, or something like that and I end up eating more. Instead, I love a very small piece of high quality dark chocolate. Not too sweet- but a strong and rich true chocolate flavor that effectively signals that dinner is done. The high test stuff really is different (better) than Nestle or Mars.

I went through a Lake Champlain Chocolate phase (a nod to my New England roots), but recently have discovered Chocolove- made right here in Colorado! Not only is the chocolate itself the decadent dark chocolate that I love, but there are several varieties with blended fruits/spices. Right now I have a bar of it with orange peels melted in; last week it was crystallized ginger. They also have a raspberry and cherry/almond one. The 3.2 oz bar lasts me a week-- there are 18 little mini squares that you can break off the bar. I've been savoring 2 squares/night, as my little "nightcap". I just love the name too---and, BONUS: there is a love poem on the inside of each wrapper! The one on the bar that I have now is a part of a sonnet (I think...). How cute is that? Check out their website for more information- www.chocolove.com. I've seen them at Sunflower Market, King Soopers, and Whole Foods. Love that it is a local company, love the chocolate, and I love that this little something sweet helps me stay on program each night after dinner!

Handling Halloween

Well, this post may be a bit late for some-- however, I think that a lot of it applies to the other upcoming holidays (we certainly aren't in the clear yet...). As I'm typing I'm waiting for Trick-or-Treaters at home, hoping that we get a good number, since we certainly have plenty of candy! We didn't live at our house last year, so we never know...

Here are my tips for handling Halloween:

1) Take time to enjoy the season- the flavors, the traditions, etc.- this doesn't necessarily mean over indulging in the treats- but it does mean not depriving yourself. I have a "Trick-or-Treat" scented candle burning in my kitchen right now, which somehow just makes it feel like a holiday!

2) In regards to the treats, have some- have your favorites, and enjoy them! Be sure that your are intentional and conscious of your choice, and I'll bet that you'll enjoy them just that much more.

3) That said, pick your POINTs- don't waste POINTS on the stuff that you don't really love. For me, candy corns are just "meh" when compared with some of the other options. So, I'm picking other ways to use my POINTs. Now a Heath on the other hand... yep, I'll pick those POINTs!

4) Know what you are getting yourself into... This goes back to the basic tool of preparing yourself. Consider in advance the types of things that will be available at your parties, know the POINTs of common candy (as a side, here are a few that are relatively low: Twizzlers, York Peppermint Patties, 3 Musketeers, and some of the basic 'sugar' candies- i.e. Runts, Laffy Taffy, etc.), and plan for your success.

5) Enjoy the holiday and celebrate your accomplishments along with the holiday itself! What did you do differently this year? How have you changed your behaviors since last year's Halloween? What did you choose to do well? How did that feel? Don't be scared to celebrate the small accomplishments--- remember that it is the culmination of many small changes that ultimately bring us the overall success.

Allright, it is now 6:17pm, and no Trick-or-Treaters yet. I'm adding one more tip:

6) Have a plan of how to dispose of your leftover candy! Whatever works for you- but don't let it sit around and haunt you past the holiday.

Center is Closed due to snow

Hi all,
Just a quick post for any meeting members out there-- the Westminster, CO Center is closed this evening (Thursday 10/29), as it was last night, due to the snow. Stay warm, dry, and committed to your plan this week! If you must go out, drive safely.

I'll see everyone next week. In the meantime, I'm off to enjoy some low POINT soup to keep me warm as I start a movie-marathon. This is my kind of snow day!


~Braelin

An A+ Apple

Apples don't typically top my list of favorite fruits. I think that in many instances, apples are sort of overdone (along with oranges). My exception to this used to be a crisp Macintosh that I picked off the tree while visiting an orchard in New England. I grew up in New England, and a great Mac. was a true seasonal treat. Since moving to Colorado however, I've had just a few too many mealy macs. to even consider reaching for an apple. I don't dislike apples-- just don't tend to choose them when other fruits are readily available. However, this fall I've seen lots of people blogging and tweeting about apples... and not just any apple mind you, the Honeycrisp apple.

So, I figured I'd give it a try to see what all the buzz was about this year. Let me tell you--- apples have rocketed to the top of my fall fruit list! I got a bag (think that it was 5 lbs) of relatively small organic Honeycrisps on Saturday. Today is Monday. I am going to the store on my lunch break to pick up another 5 lbs. Seriously! I ate 5 (small) Honeycrisps from Saturday night to this morning. I think that Mike beat me- and so another bag is needed. Wow- that's a lot of apples! What I am enjoying most about the Honeycrisp, is well... exactly what the name implies. They are super sweet, but super crisp. Crispyness is my most important factor when it comes to apple consumption, and the Honeycrisp certainly lives up to the name.

When I first got into cooking a lot, I'd ask Mike to "grade" the food that I was cooking-- so I could get some feedback from him about if the meal was worth repeating (otherwise I got a lot of "this is good"-- hard to discern good from good). I earned lots of As, Bs, and a few Cs, but the A+ was reserved for truly stellar food-- not a grade that was given loosly. These organic Honeycrisps deserve that rating: A+ apples!

3 months out

Tomorrow is October 1. That's 3 months out from January 1. Many members make new year's resolutions. Consider however for a moment how it might feel to look both forward into 2010 and backwards at 2009 on 1/1. What will you feel like 3 months from now if you are following the program during October, November and December?

Consider setting some early nearly new year goals for yourself over the next few months. How about picking up a 3-month journal and recommitting to tracking daily? If you do this, you'll certainly have reason to celebrate come 1/1. What about a commitment to moving more? Reframing an old habit and replacing with a healthier alternative? Even a commitment to attending weekly meetings- and staying for the meeting- will help you preempt your new year's resolutions.

Weight Watchers is about making the plan work for you. Find fitting things now that you can (and will) do over the next 3 months to ensure that you wake up with a sense of satisfaction and forward momentum on January 1, 2010.

Shifting with the Season

Yesterday was certainly a fall-feeling day. Although I typically love the fall season best of all, yesterday's dreary day wasn't exactly the kind of fall day that I enjoy. That said, it did get me thinking about the shifts that I make when the season changes. Everything from the linens on my bed, to bringing sweaters out of storage, and yes, to the food that I eat and the way in which I exercise too. Here are a few of my fall favorites:

I posted about soup earlier, and soup definitely tops my list of important seasonal shifts. In fact, I'm up early now preparing a new black bean soup to pack for lunch today!

In addition to soup, hot tea (usually herbal) is another fall favorite. A few of my favorite flavors include Celestial Seasonings Sugar Cookie Sleigh Ride (available only during the December holidays, so I stock up), and this year the Republic of Tea's Pumpkin Ginger Spice. I also like Tazo's Passion tea and Stash's Licorice Spice ('gotta be a licorice fan, but if you are...wow!). A cuppa' tea (or three...) in the evening is just a cozy and tasty sign of fall for me.

So the pumpkin spice tea is tasty, but this time of the year I also love incorporating pumpkin in my cooking in creative other ways. This high fiber squash makes a tasty substitution for oil in baking, and adds a hearty texture to savory dishes too (pumpkin soup anyone?).

On a beautiful crisp fall day, a brisk walk outside is a perfect way to get in my activity. I'm not necessarily a huge fan of walking just for the sake of exercise, but add a nip to the air and perhaps the faint aroma of wood fireplaces starting up for the year and I am practically prancing!

Lastly, as I make the classic closet switch from my spring/summer to fall/winter clothing, I have the chance to evaluate my weight from a non-scale perspective. How did those stiff jeans fit last spring when they went into storage? What do they feel like now? This is a good chance to gain perspective and enjoy the things that I haven't worn in several months. Even just having the "new" clothes out is inspiration for me to stay on track.

Here's to a fabulous fall for all this year!

Soup-er Season!

I'm sure that this will be the first of several posts this season about soup- as I'm a big fan of the stuff. Soup may very well be my favorite food- in a general sense, and it has really been an important part of my weight-maintenance too.

Think about it- soups are almost always made with filling foods- veggies, lean proteins and grains are typically the basis of a soup- along with broth and spices (0 POINTs).

Soups are also convenient in the sense that once made, they "age" well. In the fall and winter I typically made at least one soup on the weekend, and then use this as my leftover go-to meal for lunches throughout the week. I'll pre-portion the servings into Tupperware early in the week and then just grab and go with my lunch bag. This week's soup is cutely titled, "One Wild Chick" soup- and is made with wild rice and chick peas. Delicious!

Lastly, as the weather cools, soups are comforting. I love a crisp fall day with a bowl of soup, paired with a piece of crusty bread. Nothing says comfort to me in the fall more than this pairing. Gone are my comfort food days of mac-and-cheese or mashed potatoes. Instead, I opt for a comforting and low POINT bowl of soup and stick to my POINTs target!

This week's meeting topic is all about "red light foods". Anyone have one in mind that fits the definition of comfort food? I'm guessing that there are a few out there.... I'll see you this week to discuss strategies and substitutions!

Blink: Reaching Goal- Anything is Possible

When I was a kid my dad, like many parents, would tell me that I could be anything that I wanted when I grew up- an astronaut, a ballerina, President of the United States-- whatever I wanted. As I grew older and supposedly "wiser", I learned to doubt his optimism- and naturally I am neither an astronaut, ballerina, nor President of the country (and thank goodness about that last one)! However, what if my dad was right? What if I really had kept that childhood belief and want alive everyday of my life? Who knows where I'd be now. On the moon? Dancing in Lincoln Center? In the White House? Perhaps unlikely, however I'll never know- I lost sight of "anything is possible" in most facets of my life at about the age of seven.


I'm reading Malcom Gladwell's book Blink right now, which essentially is starting out to be about the power of our subconscious, our impressions, and how they shape our actions. When I first joined WW, in retrospect I realize that I knew that I could do it-- (deep down) and this in turn is what was a likely significant variable in my success. Although I had never tried a formalized weight loss program before, I had tried to "diet"-- without any success. However, when I walked into the Weight Watchers Center on Colorado Boulevard, I just knew that something was different. The significant "something" that was different was my mindset. I was going to do it. I was motivated to succeed by my leader and I had the information that I needed to actualize my beliefs. I was going to get to my goal. I allowed the "anything is possible" belief to come into my conscious- after many years of being shut out. About a year later and plenty of hard work, ups and downs, and emotions along the way, I reached my goal. Seven years later, I'm still here.

It is worth reiterating the power of our positive thinking in regards to WW success. If we truly believe that we can do this- reach our goals- and stay there, we CAN do it. Such an obvious point, but one that I think is worth consciously considering from time to time. Next step? Bringing those beliefs to the forefront and using them to help propel us forward to action.

Do I now think that I can do this for the rest of my life? Absolutely. I feel this with certainty and am so assured in my thoughts now that it is hard to describe. I finally (7 years later) feel confident and comfortable in my lifestyle and choices, and consequently, in my own body. It feels nice- relaxed and in-control.

So, point being: believe in yourself. Really. As cliched as that may sound, I firmly believe that it is at the root of success on this program. Sure- you'll have moments of self-doubt along the way; however, make a point of thinking about overcoming those moments and truly- sincerely- believing that you WILL reach your goal. I believe that every person- who believes in themselves- and is willing to work to get there, can reach their weight loss goals (and stay there too!) following the Weight Watchers program.

Talking to Myself

So, some who spend lots of time around me may think that I've gone crazy, but I'm actually trying to talk to myself more often these days. Not in my head- actually talking aloud to myself. Now why would I want to do this? To annoy the guy who sits next to my office at work? To entertain my husband? Nope. Rather, I think that my little Weight Watchers catch phrases are actually a lot more effective for me if I actually say them out loud.

Over the years I've picked up a few sayings about staying motivated, on plan, and to help out in those precarious moments when faced with a fresh baked chocolate chip cookie. Sayings such as:

"Nothing tastes as good as thin feels"
"One moment in the mouth= a lifetime on the hips"
"Is it really worth it?" (that simple one is my favorite)
"Am I really (actually) hungry?"

There are plenty more out there- try exploring the message boards on the Weight Watchers website and you'll stumble across many different sayings, appropriate for a variety of situations.

For years I've been using these sorts of phrases- in my head- with some success. Recently however, I've tried actually saying things a loud. Honestly- I've noticed a difference! Example: this morning I overdid it at breakfast and had a pumpkin nut muffin. I knew that I could keep within my POINTS (by using some of my Weekly Points Allowance) if I was focused for the rest of the day. Mid-afternoon rolls around and I start to get antsy for snacky foods. I truly wasn't hungry- and there really weren't all that many exciting snack options available anyway- so when I asked myself out loud if I was actually hungry, I responded (to myself) with a resounding "no"! That did it! No more snacking urge for the afternoon.

Think of talking to yourself like having a conversation with your best friend- give it a try. You can ask the hard questions, and give the candid responses that only you can give yourself. Plus, I'll vouch for you if your family, friends, or coworkers attempt to have you committed! :)

Millions of peaches, peaches for me

...anyone remember that song from the 90's? It was by that band "The Presidents of the United States of America"- they were a random band. In any case, peaches (and not "the peaches come from a can,they were put there by a man" kind as the song lyrics go...) are WONDERFUL right now! I've had this little rephrase from the song in my head ever since I bit into my first truly ripe and juicy peach of the season on Sunday afternoon.

**Public service announcement: Colorado Palisade peaches are currently on sale at Denver-area King Soopers for $.99/lb.**

Back to the regularly scheduled blog: We talk about fruit quite a bit in the meeting room, and I love a good piece of fruit as much as the next Weight Watcher- but I'm telling you- these peaches are out of this world. They are not just fruit- they are truly divine. If you have not yet had a ripe peach this season run- do not walk- to the nearest place where you can get your hands on these juicy orbs!

I've been enjoying them as-is (be sure to have plenty of napkins hand), sliced in fruit salads (with raspberries in particular), with a dollop of low fat ice cream in the center (slice in half, pop out the pit, fill with a mini scoop of frozen goodness- great built in portion control in the cavity of the pit), and I've even grilled them, as we discussed in a meeting earlier this summer. YUM!

So, get 'em while they are fresh, and savor this summer sweet the last few weeks of the season. True to the lyrics, "If I had my little way,I'd eat peaches every day".

I'm baaaackkkk...

Well- it is official- I'm married! We had an absolutely incredible few days surrounding our wedding- and the day of was just as we had wanted. We lucked out with gorgeous weather for our spectacular outdoor setting (which we learned quickly to appreciate, as the day following the wedding we awoke to a torrential downpour). We came back to Colorado on Thursday of that week and on Friday morning embarked on our honeymoon hike. I'll share the details later- but in short, I'm very proud to say that we did it! We walked just around 100 miles- from the top of Kenosha pass to the Mt. Elbert/Mt. Massive trailhead outside of Leadville. We averaged around 12 miles/day with our 25 pound packs, and were up between 9,000 and 12,500 ft. for the whole trip. Whew! Needless to say, I'm still catching up on my relaxation. I got to do a bit of sitting around this weekend, which was very nice. I'll be back to my semi-regular posting here now too.

I though that I'd share a few photos from the hike (wedding photos to come later...). The first photo here is somewhere between Kenosha Pass and Breckenridge. This was the typical scene on the trail. The second one (with the very blue sky) was between Breckenridge and Copper Mountain. This was probably one of our most challenging days- as we were up above the treeline for a good portion of the hike (and we had to go up, up, up to get there)! The final picture of me by the sign is at the very end (proof that I made it)! This is where the trail continues on towards Durango. We've already discussed the possibility of doing a similar hike from this point forward for our anniversary...

Excuses, excuses...

An excuse you say!?? How many times I have I told members- "no need to make excuses- you have the power to get back on track- right now"? Well, that advice aside, I have what I think is a valid excuse-- but not for my program--rather, for slowing down my blogging lately. I'm getting married in less than a week! I'm heading out of town to the Northeast on Friday morning, and then am off for a whirlwind of wedding, family time, and then the (gulp) 100-mile hike! So, needless to say, I've been a delinquent blogger, and I don't expect to get back on here until early August. However, you can rest assured that when I do come back to blogging, that I'll have quite the story to share from our little adventure. Who knows, I may even have fresh perspectives as a... errrrr... "married woman"!

Some might ask- are you really going to follow the plan at your wedding?!? Well, let's just say that I'll be using all of those 35 weekly points allowance, plus a hefty dose of activity points-- however, I'm the one who got to select the menu-- so, yes, I am going to follow the plan! Hint: we aren't having just cake- I'll be enjoying some fresh berry sorbet as my dessert. Yummmm....

Have a wonderful rest of July- enjoy the moment, and continue to work towards those goals. Oh- and for those of you in my Westminster meetings- never fear- an experienced and knowledgeable substitute leader will inspire and lead you through the next 4 weeks!

~Braelin

Happy Belated 4th- Creating New Traditions

So often our holidays revolve around food- and that's probably not going to change anytime soon. Over the last year however, I've made a concerted effort to create new traditions that involve activity. Some have been simple- taking a walk at Thanksgiving, going skiing at the December holidays, etc. etc. I must say that I've really outdone myself with 4th of July however.

In preparation for our "honeymoon hike" (for anyone who doesn't know, I'm getting married later this month and instead of a traditional honeymoon we are hiking 100 miles of the Colorado Trail- a long distance hiking trail that spans from Denver to Durango), we set out on a trial run on Friday morning. Although I enjoy hiking and have done some (one?) true backcountry trips in the past, our 100 miles of the Colorado trail will be quite the challenge. So, we decided to do segments 4 + 5 of the trail (we will be doing 6 -10 later in the month) for a 4th of July celebration. Wow! This was a relatively ambitious plan for our first main hike out of the season- 30 miles over 3 days. I'm sore and I'm slightly blistered, but I'm certainly proud, pleased, and feeling pretty independent of other Independence Day traditions.

About 1/2 way through the second day of the hike, M. suggested that we make doing a 3-day backpacking trip on 4th of July weekend an annual tradition. He didn't even know about my covert operation to transform holiday traditions into active occasions- reading my mind- what a guy! Although I'll admit that I did miss seeing fireworks (I was hopeful that we'd be able to see some from where we were camped, but this wasn't the case), the views that I saw this 4th of July were just as awe-inspiring as any fireworks display!

Although I'm not sure that this tradition would be a fit for every family- I do encourage everyone to find new ways to create fun active festivities with family and friends around the holidays. Just last week in my meetings I heard of members bringing their bikes to a park where fireworks will be shown, walking in a Independence Day 5K, biking to a park for a picnic, and making a habit of walking to the house where their annual cook-out takes place. All great ideas!

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.

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!