Saturday, December 13, 2008
If you're a WW memeber, by now (unless you weigh in today), you're familiar with Momentum. It's been all the buzz on my SP WW team. Yesterday was my meeting, so I finally got some details.
It's not really a huge change for me, because I was already following the Flex plan. I think it's a bigger change for Core followers, because now they have to track.
But it did get me thinking about my food choices, and that's never a bad thing. One of the reasons I never followed Core is that I like to cook and bake, which means a fair amount of non-Core foods, and it just seemed too restrictive to me.
Now the cornerstone is to choose "filling" (aka Core) foods as much as possible. And this makes a lot of sense. It's not that I don't eat a lot of Core foods, I do; but do I always make the best choices for me?
Mostly I'm reconsidering my snacks. How can I choose more filling foods on a regular basis for snacks? This is something I have to think about. I do use nuts as snacks -- portion-contrlled -- on a regular basis, and unfortunately they are not considered a filling food, although by rights they ought to be. I suppose the thinking was that they are high in fat, and therefore easier to go overboard on. But I have a tin that holds exactly one ounce of nuts, and I usually eat only a quarter to a half of that at one time.
And that is one of the areas where I do think they fall short of the mark. I think there is too much emphasis on fat free and sometimes sugar free foods as filling foods. Fat free cheese qualifies, for instance, when the irony is you're more likely to be satisfied eating the full fat variety -- but watching your portion size. Fat free tends to be full of junk, not to mention not tasting like much. Full fat, while much higher in fat, naturally, is more satisfying for the simple reason that it IS full fat.
Sugar free is also problematic to my mind (for instance, sugar free cocoa or pudding, while not filling foods -- I think -- do qualify towards your calcium intake). But sugar free is guaranteed to be full of junk. There truly is nothing wrong with a little sugar (a lot is where we get into trouble). I know, I know, some people can't control themselves around sugar, and I used to be one of them; but I've come a long way. Reliance on those "real" filling foods is the very reason I can afford to have some sugar now and again.
These are, of course, just my opinions.
Still, I am doing my best to rethink my choices, and see where I can choose filling foods more often than I have been. While I eat pretty healthy, there's always room for improvement!
So my question to you WW memebers -- what are your favorite snacks involving filling foods, NOT fat free or sugar free, that fall around 1-3 points?
Friday, December 12, 2008
Actually, I no longer eat cereal. I find that even the ones with low sugar (I don't enjoy the ones with no sugar, except oatmeal) set me up to crave sweets. I start most mornings with my chocolate banana peanut butter wrap, or a home made waffle with peanut butter (do we see a theme?), or yogurt with a banana and home made granola.
And then one day I had an epiphany. My chocolate banana peanut butter wrap? Why couldn't that be dessert? So sometimes it is. How about a waffle for dessert? They make dessert waffles, after all.
It's all about breaking out of ruts and thinking in new ways. I haven't yet had a dessert waffle, but I do have my chocolate peanut butter wrap either as breakfast, tea, or dessert these days. It's relatively healthy, it's very satisfying, AND it satisifes my sweet tooth to boot.
On Cookbook Maven today:
The recipe for the chocolate banana wrap. Enjoy!
Review of Sneaky Chef: How to Cheat on Your Man
Thursday, December 11, 2008
Everything can motivate you! Don't wait for the positive things like pounds and inches gone, or praise from loved ones. Use the bad things, too.
Maybe that's another reason this time seems different. The scale didn't show me what I wanted? I use that! I analyze my week -- nothing fancy, I may look back through my tracker or just think about it. Was I satisfied with the way I ate? Is there something I can change, that won't make me feel deprived? Or do I know I did the best I can, and feel secure in the knowledge that if I keep doing so, the pounds will eventually come off.
Did you cringe looking in the mirror or at a photo? Use it! Let it motivate you. Looking at photos of the once-thin you can actually seem rather daunting, but looking at photos of the real you, right now, can motivate you to get off your butt & get that exercise you know you need.
Did you eat more than you planned to? Did you eat for emotional reasons? Use it! First off, get right back on track. Maybe get some extra exercise in, but don't go overboard -- you don't want to become obssessive about exercise. Learn from it. What can you do differently the next time? What causes you to overeat? What are your triggers? Come up with a plan -- write it down, put it somewhere you will see it often.
Are your clothes too tight? Use it! Let that motivate you to get in that exercise again. Maybe eat a little cleaner. Try on the clothes once a week.
Motivation is all around you. Use it!
Wednesday, December 10, 2008
I've written about this before, but this seems a good time of year to write about it again. The scale is a good measure of where we are, but it can't measure the healthy habits we've put into place; it doesn't tell the whole picture.
Those reading this blog know I gained 1 lb over Thanksgiving week. Which I'm sure doesn't sound too bad to most, but I had been very careful all week, stuck to my plan and my exercise, and really couldn't believe I'd gained a whole pound (actually a lot for me in one week).
Yes, I was disappointed. But I didn't change my healthy habits for the next week. I know if I continue doing what I'm doing, weight will eventually come off. I know that the way I eat and exercise are finally healthy -- at least 80% of the time. Because I follow the 80/20 rule: eat healthy 80% of the time, eat mindfully the 20% of the time you aren't eating healthy, and the weight will come off.
Thanksgiving happened to be the day before my weigh-in that week. I weighed in the next week, and I'd lost 1.8 pounds -- so that pound had disappeared, and almost another pound along with it.
If I'd let the scale rule my life, it would have been easy to fall prey to the mentality that it wasn't worth being careful all week long before Thanksgiving and getting in plenty of exercise, because, geez, what's the point if you're going to gain weight anyway?
I think even not so long ago I would have had those thoughts. I also think that's part of why this time seems (I hope, anyway!) so different -- why most of the time it seems, if not exactly easy, not the crazy-making process it's been in the past. Because I know I can eat and exercise this way for the rest of my life.
The scale isn't evil -- only thinking so makes it so. It's just one of the tools in our weight loss toolbox. Use it wisely.
Tuesday, December 09, 2008
And maybe my sports watch, too.
I have become officially addicted to exercise DVDs. I used to be that way about exercise tapes, way back when, then I decided I would use the workouts from my fitness magazines instead. Only I've found I don't work out as hard on my own as I do when I'm following someone else's lead.
So here are my favorite series so far:
1. Turbo Jam. I have quite a few of them. Turbo Jam, for those who don't know, are a kickboxing based workout, but they're fun. And she throws in some interesting things like functional fitness and Capoeira and a little yoga. Many say they're addictive. While these are available from www.beachbody.com/ , you can get them much cheaper from ebay or Amazon.
2. Zumba. Latin danced-based program (see www.zumbafitness.com/ ). While I'm a total dork when it comes to dancing, I enjoy this. In fact, I've just returned to this after a month of #3, and I was surprised at how much easier it seems than it did when I started with it. Which is why it's important to change your workout every month or so. I don't like Beto's Latin machismo, but that's just me.
3. Shaun T's Rockin Body. Another dance-based exercise program, but more hip hop (and even disco). Think Will Smith teaching you how to dance (altho I wouldn't want to take these moves to a dance floor). The music isn't quite as good as advertised, but I love these workouts. In fact, that was part of what I loved about Zumba so much, I realized -- the music really gets you going. Also a beachbody product, but again, turn to Ebay.
So by now you should see a theme. I enjoy fun workouts. I tried Jillian's 30 Day Shred. Of course it's a good workout. But it's not fun -- even she says so right on the DVD. If it's fun, I look forward to my exercise.
So here are a few things I'm considering:
1. Core Rhythms Club Mix.
2. Hip Hop Abs (also by Shaun T; predecessor to Rockin' Body).
3. Dance and Be Fit: Brazilian Body
4. Yoga Ballet Booty. I have one of these, but haven't tried it yet -- I got it at a secondhand bookstore for a steal. When I do try it, if I like it, I might go for the rest. I like series that tell you which workout to do when.
5. Dance off the inches Hip Hop Party
Anyone have any opinions? Any recommendations?
I'm also considering a sports watch as a reward for my 20 lbs lost when I get there (soon). What I really want is something that will do an alarm at intervals. So say if I wanted to jog for 2 minutes, walk for 1, it would sound an alarm at those intervals. Storing info is a plus. I'd love to find one that has a heart rate thing -- not one with a strap -- but I haven't delved too far into it yet.
Any suggestions on sports watches you love?
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