a BATTLE of the BULGE

6.1.07

2007-06-01T15:52:00.000-04:00

Went to WW last night. Up 4/10 of a lb. GOOD for me. Thought it was going to be bad but it wasn't. Met the new instructor. She is very nice.

3.23.07

2007-03-23T07:01:00.000-04:00

Weighed in at WW last night. Lost 3 lbs. since last month. Now, I'm ONLY 2/10 of a lb. up from what I was BEFORE CHRISTMAS! That Christmas eating is a killer!!!

1.26.07

2007-01-26T08:27:00.000-05:00

Good night at WW last night. Lost 6.2. Almost makes up for the 9.4 I gained over Christmas :O

12.28.06

2006-12-28T20:45:00.000-05:00

Went to WW tonight. Knew it wasn't going to be pretty. Gained 9.4 lbs. since my last visit some 5-6 weeks ago. The holidays and poor eating habits are to blame. Was .6 away from having to pay. YIKES! Will make up for it next month.

Still Here

2006-07-08T18:47:00.000-04:00

Well, it looks like it's been a while since I've posted. Actually, I post regularly on another blog, Blah, Blah, Blog. But this one, I've sort of neglected. Anyway, I just wanted to record that I'm still a WW Lifetime member. I've kept the weight off. I've got rid of all the clothes I own that are larger than a 6. OK, ok, honestly, I still have a few 8s and 10s hanging around but they are small ones or I like really, really liked them so I had them altered. I have some 4s but that's a tight squeeze. It's mostly 6s for this girl now and that's the way it's going to stay. Just wanted to let you know that.

weighing in...

2006-04-06T22:12:00.000-04:00

Well, you're not going to believe this one. I GAINED 4.8 lbs.! I think it has something to do with the 19-mile run I ran on Saturday. I've been up ever since and I believe it is residual fluid build up in my joints. We'll watching it closely over the next few days - week and see if it doesn't subside. THAT was a shocker! 4.8 lbs.! WoW! I looked in the mirror and I couldn't find it!

MARCHing right along...

2006-03-02T19:37:00.000-05:00

I weighed in tonight at Weight Watchers and lost .8 lb. That's the first time I've lost since the first of December -- not that I'm trying to or anything. But I do have my eye on that elusive 50 lb. star :~O

keeping it off...

2006-02-22T10:51:00.000-05:00

The last couple of months I have gained, .2 in January and .4 in February for a total of .6 since before Christmas. That's 6 tenths of a pound -- not 6 pounds! So, that's really, really good! But, I'd still like to get that off and a couple of more pounds too. I'd still like to get that illusive 50 pound star :~) So, over the next week or so, before our weigh in the first Thursday of March I'm working hard and having some 20 point days. We'll see how it plays out...

1 Year Later...

2006-02-06T10:26:00.000-05:00

Our February Weight Watcher's Meeting was last Thursday night. I was up 4 tenths of a lb. Not bad. The group has now lost OVER 300 POUNDS! Incredible! It was one year ago this month (the 10th) that we all began this journey. I'm a different person than I was 1 year ago. We have new people that have joined us. Some original members are still losing. Some of us are on maintenance, others dropped out. I think many people learn the program and don't want to pay the weekly fees. They think they will just "do it on their own", but they don't. The weekly meeting are really the key to success! It is WELL worth the $9, $12, or $15 that it cost you.

need a points calculator for your Palm?

2006-01-24T15:02:00.000-05:00

Go here: http://www.freewarepalm.com/medical/dietcalc.shtml

I joined Weight Watchers online (It's FREE for the first 2 weeks) just so I could download their points calculator to my Palm only to find out that when you cancel your membership and can no longer sync your Palm with their online version of the software you will no longer be able to use the software on your Palm.

I found a lot of sites that used to have points calculators but only carry a disclaimer now saying that Weight Watcher's lawyers made them remove the free software.

THEN, I found this one. IT IS GREAT!!! It has all kinds of features besides just a points calculator. It helps me keep up with my points each day and if I've taken my vitamin or not, how many servings of fruits/vegetables, dairy, water, etc. I've had. It has a BMI calculator and several other features as well.

If you use a Palm, I recommend you try this application.

2005-12-16T09:24:00.000-05:00

119!

2005-12-12T11:06:00.000-05:00

Did you know that cranberries contain the one of the highest concentrations of antioxidants? Studies conducted at the University of Scranton, PA, found cranberries to contain the highest level of antioxidants called phenols when compared to 19 other common fruits! (Some of the other fruits found to be rich in phenols in descending order after cranberries were apples, red grapes, strawberries, pineapples, bananas, peaches, lemons, oranges, pears and grapefruit). Antioxidants are premiere disease-fighters and anti-aging agents. Cranberry phenols have been found to help protect against certain types of cancers, the brain cell damage that usually occurs in the early stages after a stroke, and urinary tract infections. They protect against the free radical activity that is thought to be responsible for making cholesterol harmful to arteries and the heart and for age-related symptoms such as memory impairment, difficulty in mobility, cataracts and macular degeneration of the eyes. So, this holiday season, you can enjoy your cranberry sauce, not only because it tastes great, but because you know you will be getting an extra big dose of health-promoting antioxidants.

10 Top Food Mistakes You don't know you're making--and what to choose instead

2005-12-07T12:31:00.001-05:00

Maybe it was easier when the only thing on the table was what you could hunt and gather. Sure, the menu was primitive. But at least there weren't any experts hovering over the fire, wagging their fingers and saying, "Eat this. No, no, don't eat that." Ours is an age of unprecedented bounty and convenience--and almost nonstop nutritional advice, much of it subject to change as new research findings come along or scientists change their minds. You try to keep up with the latest and make the smartest choices--but are they as healthy as you think? Here's a reality check, with tips from experts on how to make the very best of your good intentions.

1. You reach for multigrain bread or cereal
Foods labeled 7-grain or multigrain may seem like the healthiest choices--especially with new findings showing that a diet rich in whole grains protects against heart disease, cancer, and other ills.

The Nurses' Health Study, conducted by Harvard Medical School scientists, documented lower rates of heart disease and stroke among whole grain eaters. Experts don't know all the reasons behind the benefits, but they do know that intact grains are rich in fiber and nutrients--including vitamin E, B vitamins, and magnesium--that are stripped away when grains are refined into flour.

Unfortunately, many foods are only posing as rich in whole grains. "Take a closer look at the labels and you may find there's not a single whole grain in them," says Cynthia Harriman, director of food and nutrition strategies for the Whole Grains Council, a nonprofit consumer group in Boston.

The reason: Labels can claim that products contain grains even if they're highly processed and stripped of most of their nutrients and all of their fiber. "White flour is made from grain, after all," says Harriman.

Smarter Move
Learn the lingo of food claims. Bread that's 100% whole grain means just that--it contains no refined flour. Cereal that's made with whole grain may have a little or a lot. Crackers labeled multigrain may not have whole grains at all.

To be sure you're getting the grains you want, check the ingredient panel. Whole grains should be the first or second ingredient listed. Luckily, finding whole grain products is easier now that manufacturers supplying at least 16 g of whole grains per serving--what's considered an excellent source--are stamping their packaging with the Whole Grains Council's logo.

2. You buy bottled water laced with vitamins
It's a measure of how health conscious we've become that water is now fortified with nutrients and even medicinal herbs. But when asked for the l'eau down on so-called enhanced water, Prevention advisor Elizabeth Somer, RD, counseled: "Save your money." Many are bloated with unnecessary calories. The label of one leading brand, for example, reports that it supplies half the daily requirement for some nutrients. But to get that amount, you have to drink the whole bottle, which contains 125 calories. And for that you get just 6 of the 40-plus essential nutrients provided by most supplements. An entire bottle, notes Somer, supplies no more vitamin C than you'd get from eating two strawberries.

Smarter Move
Drink plain, refreshing, calorie-free water when you're thirsty--and take a multivitamin daily to make sure you get balanced levels of the essential vitamins and minerals.

3. You choose veggie chips over potato chips
You'd think you were at a farmers' market when shopping the snack aisle these days. Dozens of munchies are made from carrots, spinach, kale, and even exotic tropical vegetables. But scrutinize their ingredients and you'll find that vegetable coloring is all most of them have in common with produce. What could sound more virtuous than a brand called Veggie Booty--especially when the packaging advertises kale and spinach? The ingredient labels reveal that vegetables are at the bottom of the list (that means they contribute less, by weight, than ingredients at the top of the list, like oil). Many of these seemingly healthful snacks are still loaded with calories: A 4-ounce bag of Hain Carrot Chips contains 600 calories--just as much as Lay's Classic potato chips.

Smarter Move
When you simply must have chips, look for brands with vegetables at the top of the ingredient list. Terra Chips, for instance, contain decent amounts of taro, sweet potato, parsnip, batata, and other vegetables. A tip-off to a snack's healthfulness is its fiber content. One ounce of Terras contains 3 g of fiber--not bad for a snack food. They're no bargain in the calorie department, however: At 140 per ounce, they're almost the same as regular chips. If you're counting calories, baked potato chips--at 110 calories per serving--are a better choice. An even healthier alternative? A handful of nuts, loaded with fiber, healthy oils, and vitamins and minerals; they'll even satisfy your urge to nibble. And if you want to be truly virtuous, go for the real thing: carrot sticks, jicama slices, lightly salted radishes, or roasted sweet peppers chilled in the refrigerator.

4. You choose snacks that are "made with real fruit"
Pictures of luscious-looking fruit adorn the packaging, and the labels claim that there is real fruit inside--but don't think you can count these snacks as one of the four to five daily servings the new dietary guidelines recommend. Because current law doesn't require labels to specify how much fruit is in the product, manufacturers can brag on packaging that food is made with real fruit if it contains only small amounts of fruit juice.

"Concentrated white grape juice or pear juice may sound healthy, but all that really means is fruit sugars and water," says Gail Rampersaud, RD, of the food science and human nutrition department at the University of Florida. Other downsides: Few of these snacks provide any fiber. Some faux-fruit munchies even contain small amounts of artery-choking hydrogenated fats. And often they have as many calories--almost all from sugar--as candy does. For example, a 25 g serving of Fruit Gushers has 90 calories, just about equal to a handful of Willy Wonka's Everlasting Gobstopper jawbreakers.

Smarter Move
Treat these snacks as candy, which is what they really are, and eat them sparingly. Satisfy your sweet tooth with real fruit instead. If you're looking for convenience, pack a single-serving box of raisins or other type of dried fruit.

5. You buy low-sodium products to cut down on salt
Almost all of us could do with less salt, which has been shown to increase the risk of high blood pressure. Americans consume an average of 3,375 mg of sodium a day--way over the recommended maximum of 2,300 mg for healthy people (1,500 mg for the one in three among us who has hypertension). Because processed foods represent one of the biggest sources of hidden sodium, it's great news that manufacturers are making low-sodium alternatives. Problem is, many still contain more salt than the 140 mg most of us should get in a single serving. A 1-cup serving of a leading chicken broth labeled with less sodium, for instance, contains 554 mg; 1 tablespoon of reduced-sodium soy sauce has 600 mg.

Smarter Move
"Be wary of products labeled less sodium," says Rampersaud. The law requires that the sodium level be only 25% less than the original product. But if that product happens to be very high in salt to begin with--like many soups and broths--you may still be getting a lot of sodium. "To ensure that you get 140 mg or less per serving, look for products marked low in sodium," says Rampersaud.

6. You drink fat-free milk to bone up on nutrients
Smart move. But if you buy milk in glass or translucent containers, you may not be getting all the nutrients you should be. Although calcium in milk is relatively stable, vitamins A, B2, C, D, and E and amino acids all break down gradually when milk is exposed to light. Milk is especially susceptible because the riboflavin (vitamin B2) it contains acts as a photosensitizer, says Donald McMahon, PhD, an expert in dairy foods processing at Utah State University. In a study at Cornell University, levels of vitamin A fell as much as 32% when milk in plastic containers was exposed to fluorescent light for just 16 hours. Other studies have found that up to 60% of the riboflavin is lost under similar conditions. Light also oxidizes fat and diminishes the flavor of milk.

Smarter Move
Buy milk in opaque containers, which eliminate as much light exposure as possible. "A container that blocks light will maintain vitamin A, riboflavin, and other nutrients in milk for about 10 days," says McMahon.

7. You toast your health with a glass of wine or beer
More than 100 studies have found that moderate drinkers have about one-third lower risk of heart disease than those who abstain. But excessive drinking--three or more alcoholic beverages a day, most studies agree--has also been proven to send blood pressure climbing. New evidence shows that even light to moderate drinking on an empty stomach can contribute to high blood pressure risk. In a 2004 study that looked at data from 2,609 men and women ages 35 to 80, State University of New York at Buffalo assistant professor of preventive medicine Saverio Stranges, MD, found that the risk of hypertension was almost 50% higher in people who drank alcoholic beverages without food than in those who imbibed only with a meal.

Smarter Move
Enjoy that drink over dinner. "Consuming alcohol with a meal slows the rise of alcohol in the blood and speeds its elimination from the body," says Stranges. Together, those effects may help prevent increases in blood pressure. Drinking small amounts of alcohol with a meal is a good idea for another reason. Alcohol is known to help prevent the formation of small blood clots that might clog arteries and cause a heart attack--and which form most often after a big meal.

One more advantage: Alcoholic beverages enjoyed with a meal are usually sipped, not chugged, which means you're less likely to become inebriated. The risks of regular overindulgence include weight gain, depression, and liver and kidney problems--as you can see, there are plenty of good reasons to save your drinking for dinner.

8. You grab a granola bar for a quick breakfast
Snatching an on-the-go breakfast is better than skipping it altogether; numerous studies show that people who eat a morning meal are slimmer and have lower cholesterol levels and better memory recall than those who don't. But many of those seemingly healthy breakfast bars so great for eating on the run are basically candy bars in disguise, says nutritionist Christine Gerbstadt, MD, RD, a spokesperson for the American Dietetic Association. "Even though they may contain granola or fruit, some bars are full of high fructose corn syrup and trans fats to keep them soft and sweet," she says. A top-selling granola bar contains nearly the same amount of sugar--14 g--and fewer nutrients than a strawberry Pop-Tart or a slice of chocolate cake. A leading breakfast multigrain bar packs 15 g of sugar as well as heart-harming trans fats. "That rush of sugar will leave you feeling drained and hungry by midmorning," says Gerbstadt.

Smarter Move
Check labels and choose a bar with less than 11 g of sugar and no partially hydrogenated oils (that's code for trans fats). Also, choose a brand that has at least 3 g of fiber, which slows digestion and provides sustained energy. For a healthier--and cheaper--option, do a little preparation over the weekend. Bake your favorite oatmeal-raisin-cookie recipe with half the sugar and half the oil, and pop them into individual plastic bags for all of oatmeal's goodness without the mess. Or better yet, hard-boil a half-dozen eggs and grab one each morning along with some fruit and an English muffin for a portable breakfast.

9. You have an after-dinner mint instead of dessert
The cooling taste of mint may sound like just the thing after a heavy meal, but it could spell trouble. According to the National Digestive Diseases Information Clearinghouse, mints are high on the list of foods that can cause heartburn, the telltale burning in the lower chest that occurs when juices from the stomach creep up into the esophagus. Mint seems to relax the muscle that keeps the valve at the top of the stomach clamped down, increasing the odds of reflux. Other surprising culprits: caffeine-containing food and beverages, such as chocolate, soda, and coffee.

Smarter Move
Skip the mints (and the Mississippi mud cake and cappuccino) and have a piece of fruit instead. If you're prone to heartburn, drink a tall glass of water after meals to flush out the esophagus. And then take a stroll. Walking keeps you upright and enlists gravity to keep acids from splashing up the esophagus. And it can help in another important way: "Being overweight increases the risk of reflux," says gastroenterologist Hashem El-Serag, MD, a heartburn expert at Michael E. DeBakey VA Medical Center in Houston. Getting into the habit of walking after a meal could help you keep the pounds off--and lower the risk of heartburn.

10. You save restaurant leftovers to reheat later
If you stop for a movie after the meal, your health may be in jeopardy. The food needs to be in your fridge or freezer within 2 hours (1 hour if it's over 90° F outside) or you're risking food poisoning. Another concern: nuking leftovers in take-home food bags, pizza boxes, fast-food wrappers, microwave-popcorn containers, and even on some paper plates. These can leach dangerous chemicals into the food when heated, reports Lauren Sucher, a spokesperson for the Environmental Working Group, a nonprofit consumer organization in Washington, DC. The chemicals include phthalates and bisphenol A, which are known to cause reproductive damage in animals, as well as fluorotelomers, which can release fumes that cause a flulike sickness. The seriousness of the danger remains controversial. "But why take a chance when it's easy to reduce your exposure?" asks Sucher.

Smarter Move
When nuking food, place it in microwave-safe containers, preferably glass or ceramic. And make sure you reheat those leftovers to at least 165?F to kill off any nasty bugs; bring soups and gravies to a boil.

Get Full, Not Fat, by Eating Right

2005-12-07T12:31:00.000-05:00

Tired of being hungry all the time? Looking for foods that taste good and fill that cavernous pit in your stomach yet won't tilt your calorie budget to "overload"? Use this handy list of high-satiety foods -- foods that contribute to fullness and satisfaction -- to make your hunger pangs vanish.

High-satiety foods:
Are high in fiber, at least three grams to a serving. Fiber absorbs water in your intestinal tract, contributing to the sense of fullness.

Contain water, which again contributes to fullness. Think of the difference in moisture content between a raw apple and a handful of potato chips; obviously the apple fills you up faster than chips.

Pack more complex carbohydrate and less fat into their nutrients. Fat has more calories than an equal number of grams of carbohydrates, and foods high in carbs have been found to be more satisfying.

Are less processed. Highly processed foods usually have less fiber and more simple carbohydrates, both of which contribute to the feeling that you could eat the whole bag of chips and still feel hungry.

Now that you know what to look for in foods that satisfy your growling stomach, try these suggestions the next time you eat:
Fresh fruit, especially those with skins (apples, pears, peaches) or citrus fruit (tangerines, oranges, grapefruit).

Brown rice, prepared in cold salads, in rice pilaf, as a side dish or as part of a main-course casserole. Try mixing your rice half white and half brown if your family turns up its nose at brown rice.

Baked potatoes, in their jackets of course. Top with sautéed vegetables, salsa, plain nonfat yogurt or even vegetarian chili for a delicious meal. Some folks like cold baked potatoes for a quick snack, but they are also easy to reheat in the microwave.

Go for beans -- legumes, that is. Chickpeas, kidney beans, lentils, black-eyed peas and others are high in fiber and full of nutrients and keep you satisfied until the next meal. Add them to salads, soups, casseroles, pasta or rice. You can even eat them straight from the can in a pinch.

Weight Watchers Meeting

2005-12-02T08:27:00.000-05:00

Last night I weighed in (first Thursday of the month) and I'd lost 2.6 lbs. Since last month this time, primarily because I've picked up my running paceto5 miles a day. However, in training for the upcoming marathon I've been spending more time on the bike logging at least 5 miles a day on it as well. I only have 1.6 lbs. to go to get my 50 lb. star. I REALLY want that star! It will be difficult to do during the Christmas holiday -- the biggest eating holiday of the year. Everywhere you turn, magazines, TV, stores you are bombarded by delicious things to eat. We'll see...

So far, I've dropped 10 dress sizes from a 14 to a 4 and 48.4 lbs. One thing I've noticed though, clothes sizes are different now than they were 25 years ago. They're BIGGER! I guess so as not to make BIGGER women feel bad? 25 years ago I weighed 110 lbs. and wore a size 8. Now, I weigh 120 (10 lbs. more) and wear a size 4. So what used to be a size 8 25 years ago is now a size 4? Sure seems like it.

I read an article this week of how pharmaceutical companies are having to make needles longer because people's butts are bigger now -- at first I laughed but seriously, it's a sad day we're living in. Think about it. If this continues...where will we be in another 25 years?

2005-11-30T08:13:00.000-05:00

Chill OuT!

Chill Out This Holiday Season!

2005-11-30T08:11:00.000-05:00

It's NEVER too cold for ice cream. Especially if the ice cream comes in AWESOME exclusive limited edition holiday flavors! There's Peppermint (with real pieces of chunky peppermint candy), Eggnog (swirled with nutmeg!), and Pumpkin (tastes like pumpkin pie!). Even better is the fact that this Slow Churned® Light Ice Cream has half the fat and 30% fewer calories than regular ice cream, but tastes just as good. It's even been known to trick husbands, boyfriends and kids into believing it's regular full-fat ice cream. So add these must-haves to your holiday shopping list and have the coolest, most delicious December ever...

BELOW read 10 things you should add to your diet TODAY!

2005-11-29T13:49:00.000-05:00

Greens

2005-11-29T13:47:00.000-05:00

Greens like kale, spinach, and broccoli rabe are nutritional power houses. Most are loaded with vitamin C, carotenoids, calcium, folate, potassium, and fiber. Now it's easy to squeeze healthy greens into your busy schedule.

Watermellon

2005-11-29T13:46:00.002-05:00

Excellent source of vitamin C and carotenoids and it tastes great! Perfect for a snack, dessert, or picnics.

Butternut Squash

2005-11-29T13:46:00.001-05:00

A growing number of food stores sell peeled, seeded, cut, and ready to go into the oven, into a stir-fry, or into a soup or risotto, that is bags of diced butternut squash. Every half cup has 5 grams of fiber and payloads of vitamins A and C.

Brown Rice

2005-11-29T13:46:00.000-05:00

Enriched white rice is nutritionally bankrupt. You lose the fiber, magnesium, vitamins E and B-6, copper, zinc, and who knows what phytochemicals that are in the whole grain. Try quick-cooking brown rice instead.

Crispbreads

2005-11-29T13:44:00.000-05:00

Whole-grain rye crackers, like Wasa, Ry Krisp, and Ryvita usually called crispbreads are loaded with fiber and often fat-free.

Wild Salmon

2005-11-29T13:43:00.001-05:00

The omega-3 fats in fatty fresh fish like wild salmon can help reduce the risk of sudden-death heart attacks. And salmon that is caught wild has less dioxin than fresh-farmed salmon.

Blueberries

2005-11-29T13:43:00.000-05:00

They're rich in fiber, vitamin C, and antioxidents.

Fat Free (skim) Milk

2005-11-29T13:40:00.000-05:00

Excellent source of calcium, vitamins, and protein with little or no arteryclogging fat and cholesterol.

Grape Tomatoes

2005-11-29T13:39:00.001-05:00

They're sweeter and firmer than other tomatoes, and their bite-size shape makes them perfect for snacking, dipping, or salads. They're also packed with vitamin C and vitamin A, and you also get some fiber, some phytochemicals, and (finally) some flavor.

Sweet Potatoes

2005-11-29T13:39:00.000-05:00

A nutritional All-Star and one of the best vegetables you can eat. They're loaded with carotenoids, vitamin C, potassium, and fiber. Mix in unsweetened applesauce or crushed pineapple for extra moisture and sweetness.

2005-11-29T08:17:00.000-05:00

Soy Nog

NOG WILD

2005-11-29T08:10:00.000-05:00

Does it just not feel like the holidays if you don't have your egg nog? Good news! You no longer have to take in a ton of calories and fat to fulfill your need for nog. Silk (our soy milk-makin' pal) has an awesome 90-calorie-per-half-cup version of this holiday classic. Granted, this soy nog isn't as thick as the real thing (fold in some fat free cool whip), but it still has a nice, rich feel to it. It also has the great, distinctive flavor of regular egg nog. With this super-swap, there's no need to ever drink fat-filled, calorie-packed egg nog again. Just make the switch to lactose-free, lowfat Silk Soy Nog and nog it up. Weeeeeeee!
Serving Size: 1/2 cup
Calories: 90
Fat: 2g Sodium: 75mg
Carbs: 15g
Fiber: 0
Sugars: 12g
Protein: 3g

Sweet Potatoes

2005-11-28T07:19:00.000-05:00

Did you know that unlike other starchy vegetables, sweet potatoes are classified as an "anti-diabetic" food? Recent studies have shown that sweet potatoes help stabilize blood sugar levels and lower insulin resistance, a problem caused by cells not responding to the presence of insulin, which then prevents the transport of sugars from the blood to the cells. Some of sweet potatoes' "anti-diabetic" properties are believed to come from their high concentration of carotenoids such as beta carotene (the redder varieties also contain lycopene), which, along with vitamin A and vitamin C, acts as powerful antioxidant to help combat free radical activity that damages cells and cell membranes. Sweet potatoes also function as an anti-inflammatory, helping to reduce the inflammation involved in conditions such as asthma, osteoarthritis and rheumatoid arthritis.

2005-11-21T10:06:00.000-05:00

120!

Wild, Wild Weight-Loss Rewards

2005-11-14T04:00:00.000-05:00

When Jodi Brown reached her weight goal she wanted a permanent reminder of what she had accomplished. So she went out and did something wild: She got a tattoo on her tummy! "I worked hard to reach that weight goal — I felt like I looked great for a mother of two children," says Jodi, of Bayside, New York. "My tattoo is a moon with a star, and when I show [it to] people, I am showing them I am trim and proud."

The Rewards of Recognition "It's important to recognize milestones along the way," says Palma Posillico, general manager of training and development for Weight Watchers International. "Not just weight-loss milestones but behavioral ones, too." Weight loss is hard, and sometimes it's difficult to recognize the progress you've made because you're busy focusing on the process. "Celebrations of your accomplishments raise your awareness of what you've done," says Posillico. So reward yourself for your victories. No matter how small they seem, if they feel like a big deal to you they are a big deal. For Jodi, it was meeting her weight goal. And for Posillico, it was no longer needing potato chips. "I realized that potato chips were no longer a choice for me, I just didn't want them," says Posillico. "I stepped back and realized that was a little victory. That day, I went out and bought a pair of shoes to celebrate!"

Go Wild! Shoes, tattoos and anything in between. Your reward is up to you. Patty, a lifetime member and leader from Manhasset, New York, chose jewelry as her prize. "For every 10 pounds I lost I would go down to my local jeweler and have a piece made for myself. After five trips I had some awesome rings, necklaces and bracelets!" Those rewards, says Patty, really helped. "I decided I really had to validate the little measures of success, and I had to find something I loved besides food. Well, that's when jewelry came into play. I figured every time I wore my rings, necklace or bracelet it would remind me of my successes." Your wild reward doesn't have to be a "thing." It can also be doing something you've always wanted to do. For Geri, a licensed professional counselor who helps teenagers work with behavioral and psychological components to improve their lives, her wild reward for meeting her weight goal was getting up in front of people and talking about something she believes in. "I'd never have gotten up in front of a group of people when I was heavier," she says, but after she lost weight Geri did the unimaginable: She became a leader, and now she confidently gets up in front of people all the time. That confidence feels like a great reward. "Being a Leader has helped bring out courage and talents I never knew I had," she says. Now that's wild.

Milestones: The Key to Weight-Loss Success

2005-11-14T03:55:00.000-05:00

If you ask successful people how they achieve so much, many will tell you that the secret is to break your goals down into smaller, less intimidating steps. When you're going after a degree, for example, you work toward the next term paper, not toward the graduation ceremony. Sure, you dream of the day you'll wear that cap and gown, but your immediate attention is on what's next.

It's smart to look at weight loss in the same way. The temptation to obsess over your ultimate weight goal is strong, especially when you're excited about the prospect of being slim and healthy. But that can make the slow and steady pace it takes to get there feel frustrating. Better to break your goals down into chunks — then you can congratulate yourself as you meet each milestone. And there's no better inspiration than success.

Celebrate Small Achievements It's important to break overarching goals into smaller ones, because the big ones are going to seem overwhelming if you don't meet them right away. Setting milestones and recognizing when you meet them lets you reward yourself for small changes. It helps you pat yourself on the back. After all, why put off rewarding yourself until months down the road? Celebrating milestones allows you to experience success. It's encouraging and is positive reinforcement. It means “I can do this, I am doing this." And that feels much better than "I haven't done it yet."

One effective way to make your ultimate goal less overwhelming is to visualize and write down your first step, then your second, and so on, to plot your path ahead of time. Then every step can be a milestone!

Three Major Milestones Your journey is about you, and the milestones you set should reflect your challenges and successes. Members of the Weight Watchers community share a few common goal posts, though. Here's what they say about them, plus some tips and warnings for each.

Milestone: 10% of original weight lost. "Hitting my first 10 percent was such a great feeling," says Ann. "Everything about that goal felt good; I was down at least one clothing size, people were noticing, etc." Reasons to pat yourself on the back: Studies show that losing 10 percent of your original weight has incredible health benefits — lower cholesterol and blood pressure, decreased risk for type-2 diabetes, and more. Plus, losing 10 percent shows that you're capable of doing this. "If you can do 10 percent," says Raha, "you can do another 10 percent." Things to watch out for: "The closer I get to goal, the harder it has become," says Ann. "I'm still a good 11 pounds away from my ultimate weight goal, but the weight is coming off much slower!"

Milestone: Halfway there. "I'm at the halfway mark and I'm getting compliments left, right and center … but I'm starting to struggle," says one community user. "Now I have to remember what my big goal is and head to that." Reasons to pat yourself on the back: Look at what you've done so far! "Every time you reach a milestone you're that much closer to your goal," says Raha. Things to watch out for: "About halfway through my weight loss, I had to restructure the foods I was eating in order to continue losing," says another Community user. "But I'm happy to say things are on the right track now!"

Milestone: 10 pounds to go. "When I made it to 10 pounds away from my weight goal, I just really wanted to get there," says Tiffany. "I played with the idea of staying 10 pounds above it, saying 'You've gone down 4 sizes and that's great.' But I didn't — I kept [tracking my food intake] and waiting." Reasons to pat yourself on the back: "When you get this close to your final weight goal, you can really see clearly how you've progressed," says Raha. You've come a long way! Things to watch out for: "It was taking me a lot longer to lose the last 10. I realized my physical activity wasn't really there, though, so now I've incorporated walking into my evening after work," Tiffany adds.

What to eat when you go out...

2005-11-11T05:39:00.000-05:00

Chew & Tell Review: Chili's
Chew & Tell: Applebee's
Chew & Tell Review: Panera Bread!
Chew & Tell Review: Starbucks!
Chew & Tell Reviews: Panda Express, Great Steak & the Mall!
Fast Food Chew & Tell: Wendy's!
Fast Food Chew & Tell: McDonald's!
Fast Food Chew & Tell: Subway!
Fast Food Chew & Tell: Taco Bell!
Fast Food Chew & Tell: Burger King!
Fast Food Chew & Tell: KFC!

The average American eats 4.2 meals away from home per week.
Order carefully!

4 Diet Myths Debunked

2005-11-07T12:39:00.001-05:00

MYTH: The healthiest diet is fat-free.
FACT: You need some fat for your body to function properly. Fat helps transport vitamins A, D, E and K to tissues throughout your body. And some dietary fats help regulate your hormones and keep your nervous system humming. It also contributes to satiety so you don't walk around perpetually hungry. The general recommendation is to keep your fat intake between 20 to 30 percent of your total daily calories. So don't be fat phobic. There's no need to shun all foods that contain fat.

MYTH: Sugar is fattening.
FACT: There's little scientific evidence that a high-sugar diet leads to obesity. Not that you'd want to (since sugar doesn't provide any of the vitamins and minerals needed for good health), but you could consume 2,000 calories worth of sugar a day and not gain weight — if your body requires 2,000 calories a day to maintain your current weight. Sugar is pure carbohydrate. Your body processes it the same way it does any carb, including bread and fruit. Of course, many sugary favorites, such as doughnuts, are not the best choice not just because of all the sugar, but also the fat. Fresh fruit is your best bet if you have a sweet tooth.

MYTH: Food cravings are best ignored.
FACT: Ignoring a food craving can lead to backlash. If you feel deprived, you might give up and overindulge in the craved food. A better idea: Go for the lowest-fat, lowest-calorie item in the category you're craving, say chocolate frozen yogurt for a chocolate fix. Or, have a small amount of the real thing, such as a square of high-quality chocolate. If neither curbs your craving, look at the bigger picture. Cross adds that a craving that persists could mean your diet is too limited, or that you could be craving emotionally, perhaps due to anxiety, anger or stress.

MYTH: Eating at night leads to weight gain.
FACT: It doesn't matter what time you eat; your body burns calories 24 hours a day. Although your metabolism does slow down at night, it doesn't slow down enough to make a difference. So go ahead and eat dinner at 8 p.m., or have a midnight snack without feeling guilty. Overall, it's the number of calories you take in over the course of a week — not the time of day you eat — that contributes to weight gain or loss.

Busting Fitness Myths

2005-11-07T12:39:00.000-05:00

"Flat abs now!" "Miracle abdominal crunches!" Daily, we are bombarded with get-fit-quick messages on television, in magazines, and even via friends. With this inundation of information, how do you sift through the fiction for the fact? Below, are some of the most common fitness myths. Read on and set the record straight — so you won't fall prey to these common fitness fallacies.

More is better. Often when you're kick-starting a new fitness routine, the tendency is to go into overdrive. People start working out eight days a week, 370 days a year, thinking it will get them quicker results. They usually burn themselves out and eventually fall off the exercise wagon. The key to fitness success is consistency and moderation. Establishing a regular routine should be your top priority.

Doing sit-ups will give you a flat stomach. People are always looking to target specific areas of their bodies with exercises, believing that zillions of sit-ups will lead to a picture-perfect, washboard stomach. There is no such thing as spot reduction. Sit-ups and crunches can strengthen your abs, but they can't get rid of fat. Only regular exercise training — aerobic and strength — and a sensible diet can eliminate excess body fat.

Women who lift weights bulk up. It takes numerous hours — and years — of heavy weight lifting for professional bodybuilders to bulk up like the Incredible Hulk (often with the help of steroids). Also, most women are not genetically predisposed to develop large muscles because they don't have the stores of testosterone needed for this kind of muscle development. In fact, many women lift weights that are far too light. If you can lift a weight for 45 repetitions without stopping then it's too light. After ten or fifteen repetitions, you should feel the weight becoming heavier. The goal of lifting weights is to tone and strengthen.

I must join — and live at — the gym to establish a regular fitness routine. Some people are intimidated by all of those mirrors and high-tech machines. Find a workout buddy and walk around the neighborhood. Or try another favorite activity, such as tennis or biking. All you need to do is commit to moving — and it can be cumulative, like walking to a co-worker rather than sending an email or taking the stairs instead of the elevator. Exercise is like loose change in your pocket — it can add up.

The best time to work out is early in the morning. There is no rhyme or reason to the best time to work out. People should work out when they're comfortable: This could mean 4:00 in the morning for some people and 10:30 in the evening for others. One thing to keep in mind is that blood pressure is more elevated in early morning for most people. So, if you exercise in the early morning, particularly with resistance training exercises, your blood pressure response is probably going to be higher. If you have normal blood pressure, this should not pose a problem. However, if your resting blood pressure tends to be elevated, discuss early morning exercise with your physician. And for most people, the best thing to do is to try different times of day and see what works for you.

2005-11-07T12:28:00.000-05:00

track it with Google

More Fun with Google!

2005-11-07T12:27:00.000-05:00

Sure you've spent countless hours (or days?) "Googling" everyone and everything under the sun, but there's a whole new way to go Google crazy! Google Maps can now be used to track mileage and calories on your exercise route! Just choose a location, and start recording a "walk," double clicking on points along the way to determine how far you've gone. Enter your weight to get an accurate calorie count. This virtual pedometer is a hip, fun new way to track and monitor exercise.

weighing in...

2005-11-04T10:34:00.000-05:00

Last night was the first Thursday of the month, right? So, what do we do??? We weigh in at Weight Watchers!

I lost a whopping 4.2 lbs. That really is spread over a 2-month time period though. If you remember, last month I was just coming off my 3-Day walk and had a tremendous about of swelling in my legs and feet (so much so that I couldn't even wear regular shoes!) and I was up .4 lb. So really, the 4.2 lbs. loss is like 2.1 for the month of September and 2.1 for the month of October. So don't be alarmed, I'm NOT getting too thin.

I'm happy just where I am and I've lost a total of 45.8 lbs. Although, I must admit, I am wishing I could lose 4.2 more lbs. just so I could get that 50 lb. star ;~) but I'd better not do that.

Everybody around me is freaking out because they think I've lost too much. Which, of course, I haven't. I'm well within the "normal" range for my age and height. It's just that we have grown so accustomed to seeing fat people that our perception of what is "normal" has changed. When you see someone that is "normal" now, you think they look too thin, when in fact, they are normal.

2005-11-04T10:33:00.000-05:00

let them eat soup...

soup

2005-11-04T10:32:00.000-05:00

The new restaurant-quality soups from Campbell's are definitely more upscale than Campbell's canned soups. They come in wonderful, gourmet flavors and they taste fuller and fresher than canned soups. I LOVE them, and the fact that you can eat the entire 2-serving container and still keep calorie counts down, 4 point, is an added bonus. IÂm having this one today for lunch:

Blended Red Pepper Black Bean (1 cup - 110 cal, 1.5g fat, 820mg sodium, 21g carbs, 4g fiber, 9g sugar, 3g protein = 2 WW pts.) What it is: A thick soup made with red peppers, black beans, and tomatoes, seasoned with coriander, cumin and black pepper. What I think of it: Yum! This soup is like a delicious Mexican fiesta in a bowl. It's thick, hearty and filling. You can really taste the black beans in this soup...and I LOOOOVE black beans.

Other flavors include:
Italian Tomato w/ Basil & Garlic
Golden Butternut Squash
Roasted Red Pepper and Tomato
Creamy Portobello Mushroom

This soup deserves an ABC bread bowl! And actually, I didn't eat the whole thing. I only ate 1 serving and 1 serving (1 cup) was PLENTY! I ate it with a 3 point grilled cheese sandwich made with 1 slice of regular American cheese (2 points), 2 slices of Nature's Own double fiberbready (1 point), and spray Pam.

2005-10-31T06:25:00.000-05:00

Dunkin' Donuts

Dunkin' Donuts Coffee Getting Even Better!

2005-10-31T06:23:00.000-05:00

Dunkin' Donuts has awesome coffee. I'd even go as far as to say that it's the BEST coffee EVER (sorry, Starbucks). And now it's getting even better. How? DDs is offering up NINE new SUGAR FREE ways to flavor your beverage. And you can add up to THREE flavors to your drink at no extra charge (and no extra calories!). How does a toasted almond-caramel-marshmallow coffee sound? What about french vanilla-coconut? Yum! Mix 'n match all day long.

5 things to add to your diet

2005-10-28T05:50:00.000-04:00

1. Blueberries. High in fiber, low in sugar and calories, and delicious right out of the box. Some studies suggest that regular consumption of blueberries protects the memory.
2. Oatmeal. Use the regular, slow-cooking kind instead of the sweetened, overprocessed "instant" variety. Oatmeal is the second-bestsource of the essential fatty acid GLA in the world. It contains fiber and protein as well.
3. Cabbage. This lowly vegetable may elicit bad memories for many people, but it's time to get past that and try it again. Cabbage contains a cancer-fighting phytochemical called indole-3-carbinole. One cup of cooked cabbage delivers about 100 mg of this powerful ingredient, not to mention fiber, other beneficial phytochemicals and vitamin C.
4. Kale. This green leafy vegetable is loaded with antioxidants. It's particularly delicious with lemon, garlic (another amazing food) and butter.
5. Sardines. Sardines are like a health food store in a can. They're cheap, they're widely available, they're convenient, and you can take them with you anywhere. And sardines are packed with heart-healthy omega-3 fatty acids. All that and a superb source of protein and calcium (if you eat the bones).

I've tried the first 2 but have got to work on the next 3 ;~)

2005-10-24T05:31:00.000-04:00

Weight Watchers Online Expands Content Offerings
Whether or not you follow their eating plan(s), Weight Watchers is one of the greatest (possibly THE greatest) places on the web for food info, recipes, and exchanging great weight loss information with tons of other people. This fall, their content is getting even better. Double "W" has enlisted the help of food experts to expand their offerings, with new columns like "Everyday Gourmet," "Good Enough to Read" and "What's Cooking." They've even got a monthly "Hot Dish" feature which is a roundup of foods, gadgets and tips. All good stuff and worth checking out....

2005-10-19T08:24:00.000-04:00

Fiber One

Fiber One -- my choice of cerael

2005-10-19T08:18:00.000-04:00

People who count points (and follow the WW plan) go nutty over fiber because it often lowers the point values of foods (which is a VERY good thing!). But fiber is important for so many reasons. It helps you feel full, and it can also help prevent cardiovascular disease and manage your blood sugar levels. So experts say people should ingest about 30 grams of it a day. The good news is fiber contains zero calories because we do not digest it. By feeling full we end up eating less over the course of the day...a dieters dream! So what about high-fiber processed foods that don't "naturally" contain fiber, like ice creams, bars or cookies? Are they as good for us? The food industry might say yes, but really they are not. Especially because fruits and veggies are also packed with many other nutrients and phytochemicals." All in all, though, everyone agrees that fiber, no matter the source (yes, even in that ice cream!), is good for you. Face it. FIBER ROCKS!

weighing in...

2005-10-08T10:05:00.000-04:00

Thursday night I weighed in at WW, for the month of October. Up only .4 lb. (NOT 4 lb., but .4 lb.) which is TOTALLY amazing since I have so much swelling in my feet and legs from the walk this past weekend. I was very please with the results.

Most of the swelling has subsided but still some remains and I am today, 1 lb. up from where I was before the walk. I haven't been able to exercise this week so I am being careful to stay within my points. Hopefully soon, within the week, I can get back to my routine.

I have a race to run (5K) on the 15th, don't know if I am going to be able to do that or not -- looks doubtful. I went to see my doctor yesterday and she put me on an antibiotic (one of the blisters on one of my BIG toes has gotten infected -- I probably am going to lose BOTH of my big toenails) and she gave me an anti-inflammatory drug. I don't like taking prescription medications but, I think in this case it is merited.

I would do the Susan G. Komen Breast Cancer walk again next year in a heart beat -- it meant that much to me. But, I would definitely make some improvements in the type of shoes and socks I would wear and I would do more training and take on the walk at a slower pace.

2005-10-04T15:20:00.000-04:00

After returning from the Susan G. Komen Breast Cancer 3-Day (a 60-mile walk over 3 days) I weighed in at 5 lbs. more than when I left! HOW CAN THAT BE??? Well, my legs and feet are very swollen - I guess it's 5 lbs. of fluid. I have to weigh in on Thursday. Hope the swelling goes down before then.

2005-09-29T14:54:00.000-04:00

122!

2005-09-28T06:58:00.000-04:00

123!

2005-09-11T08:33:00.000-04:00

124!

good week

2005-09-02T06:58:00.000-04:00

Last night's meeting was a good one! All were accounted for with a total weight loss of 7.4 lbs. I personally contributed with a 2 lb. loss. The group as a whole has lost over 221 lbs. since February 10!

2005-08-27T07:35:00.000-04:00

125!

keeping it off...

2005-08-26T08:53:00.000-04:00

I realize the format of "meeting twenty-seven" and "the twenty-seventh week" have gone by the wayside for the most part but I will continue to update this blog periodically to keep you posted on my "keeping it off" progress.

As you my recall, my goal never was to lose the weight, but to keep it off. So, now we are at the keeping it off stage and so far, so good.

I missed the first Weight Watchers meeting last night in twenty-eight weeks. I had another commitment and now that I am a Lifetime member I am only required to go to one meeting per month to maintain that status. My plans are to go the first Thursday of each month -- that will be next Thursday for September.

However, some of the ladies continue to attend. One called last night to report a weight loss of 1.2 lb. for the week which is exceptionally good since she is ill with an upper respatory infection and is on steroids and other medications! See, it can be done, even when you're sick.

Keep on keeping on...

125

2005-08-23T19:46:00.000-04:00

I saw 125 briefly the other day. I keep bouncing back and forth between 128 and 126. I think my body is just taking some time to readjust.

Coffee: For most, it's safe

2005-08-17T05:41:00.000-04:00

Coffee has been blamed for everything from moral turpitude to cancer. But none of the bad raps have stuck. Coffee may even be good for you.

Despite 20 years of reassuring research, many people still avoid coffee* because they worry about its health effects. Their concerns are understandable. Older studies had linked coffee to a range of health problems, including pancreatic cancer and heart disease. But this early research didn’t take into account the real culprit: cigarette smoking, which was once a common habit of many coffee drinkers. We now know that in moderation — that is, a few cups per day — coffee is a safe beverage. New research suggests it even offers some health benefits.

Coffee isn’t totally innocuous. Its main active ingredient, caffeine, is a mildly addictive stimulant. Getting too much may give you the jitters, keep you awake, and make you irritable. If you’re a regular coffee drinker and miss your morning dose, you may get a splitting headache. Some people develop indigestion, stomach problems, or other intestinal distress when they drink coffee. And inconclusive research suggests that high doses of coffee can contribute to bone loss. But for most people, coffee in moderation is harmless.

If you don’t enjoy coffee or it bothers you, don’t drink it. But if you consider it one of life’s pleasures, a rundown of some of the latest findings on coffee’s health effects may assuage your concerns.

week twenty-seven

2005-08-12T07:57:00.000-04:00

Well, last night was an EXCITING night for me at WW. I made LIFETIME with a total loss of 40 lbs.! I lost my 3rd 5 lbs. I received my 3rd and final charm for my key chain.

My friends and I began this journey 6 months to the day the day before yesterday. So, it took me 6 months to lose 40 lbs. I believe that's a reasonable goal.

I will probably continue to attend the WW meetings for the next couple of weeks with my friends and then I plan to attend the first Thursday of every month. I have to weigh in at lease once a month below my goal weight of 140 (that shouldn't be a problem since I am so far below that now) in order to retain my FREE status as a Lifetime Member.

I also gained the opportunity last night to receive a FREE 6-month subscription to WW magazine for attending 10 meetings this summer. AND, I can enter to win a $5000.00 wardrobe shopping spree if I write a 150 word essay about attending WW in the summer. THAT would certainly be nice! I sure need it, or at least some of it -- I really can't imagine what $5000.00 worth of clothes would look like in my closet -- I think I'd have to have a new (bigger) closet!

So, what now? Well, I will continue to eat the way I've learned, continue to journal to keep track of my points. I'm at 126 and that's pretty low so I may start to add a few points a day (up to 4) to see my weight stabilize some - that's an option.

It's almost frightening to be at this point because I know that NOW the REAL work begins. The real work wasn't GETTING the weight off it's KEEPING the weight off. I almost feel like I graduated last night and now I'm on my own and that scares me a little bit but I know that's not really the case. The leaders at WW are there to help me any time I need it and I can attend the meetings any time I wish.

So...the journey continues...on to the next chapter!

twenty-seventh meeting

2005-08-12T07:55:00.000-04:00

.02 for me this week -- exactly what I need to lose to make it an even 40 lbs.! The group as a total was down a bit (it was actually a down week for me in the weight loss category) .08 total for the group but with 4 unaccounted for.

2005-08-12T07:54:00.000-04:00

126!

week twenty-six

2005-08-04T19:57:00.000-04:00

This week I hope to lose at least .02 lb. That will put me at an even 40 lbs. loss. ;~)

twenty-sixth meeting

2005-08-04T19:53:00.000-04:00

This week the group lost 4.2 total -- that's with 3 unaccounted and one maintaining. I personally contributed with a lost of 2.2 lbs.!

2005-08-03T05:47:00.000-04:00

128! I am shocked at how easily the last 5 lbs. have come off. I thought it would be a real battle but it has actually snowballed it seems and has been quite easy.

2005-08-03T05:46:00.000-04:00

Cravings are the worst. Sometimes it seems that the only way to cure one is by ploughing through a pint of Chunky Monkey or by shoveling an order of curly fries down your throat. Luckily, there are ways to kill those dreaded cravings without blowing your diet. For me, the best way to squash a desire for food is to pop a super strong mint or minty piece of gum in my mouth. If the gum or mint is intense enough, your tastebuds become too preoccupied to focus on the chocolate, cookies, chips, or pizza you had wanted so badly. Try it, it really works! I recommend keeping some Dentyne Ice (Arctic Chill is the strongest!!) in your purse.

2005-07-30T09:12:00.000-04:00

129!!!

week twenty-five

2005-07-29T06:27:00.000-04:00

2 more weeks on maintainence -- then, I'm on my own...

twenty-fifth meeting

2005-07-29T06:17:00.000-04:00

The group total this week was 4.8. I personally contributed with a lost of 1.6 (good week for me!) We've lost OVER 200 lbs. now - WoW!

2005-07-27T06:21:00.000-04:00

130!!

2005-07-26T06:58:00.000-04:00

131!

week twenty-four

2005-07-25T05:18:00.000-04:00

It aught to be a pretty easy week. I am really feeling well. An abundant amount of energy yet very, very calm. I like that. I have 3.8 lbs. to go to lose my 8th 5 lbs. but I really don't think that will happen. I would, however like to lose about 2-3 more lbs. I have no plans to use my 35 points this week -- nothing special in the works -- we'll see...

twenty-forth meeting

2005-07-25T05:12:00.000-04:00

Well, many of you must be wondering why it has taken so long for me to post last week's results. It's been really, really busy!!! The group as a total lost 4.6 lbs. with 3 unaccounted for. I personally contributed to that total with at 1.6 loss. I lost my 7th 5 lbs. Actually, I have lost 36.2 total so far. I continue to lose even though I am on maintenance. I plan on losing about 2-3 more lbs. This was my 3rd week on maintenance but what I found out at the last meeting is that you can actually go on maintenance when you are within 2 lbs. of you goal weight. So, I could have gone on maintenance 2 week prior ;~( Oh well, I just didn't know that so there's not much I can do about it now.

week twenty-three

2005-07-14T20:21:00.000-04:00

There are no hurtles that I know of ahead in the week. I have no definite plans to use my 35 extra points -- we'll see what happens with that... I run another 5K on Saturday so I will skip Friday's workout.

twenty-third meeting

2005-07-14T20:19:00.000-04:00

All were accounted for except one tonight. A total loss of 6lbs. I contributed with a loss of .8 lb. It probably would have been more but I had a heavy denim skirt on instead of the usual thin, light weight cotton jumper ;~) Next week I hope to break the 35 lb. mark!

2005-07-14T06:44:00.000-04:00

132!

week twenty-two

2005-07-07T22:05:00.000-04:00

This weekend I will use my 35 points to go out on a special "date" with my best friend. I had promised myself that when I reached my goal I would treat myself to fried shrimp. I haven't had anything "fried" since the first of February -- hope my body doesn't reject it! I may opt for the Japanese steakhouse instead...

twenty-second meeting

2005-07-07T21:59:00.000-04:00

It was slip pickin's (so to speak) tonight. It MUST be vacation week! It was only me and one other in our group at the meeting tonight. The other didn't lose any, me, who is on maintenance and not suppose to be losing, lost .8. Actually, I would like to lose about 3 more lbs. I've lost a total of 34 so far. Next week, if I lose another lb. I will get my gold star :~) for another 5 lb. loss -- it'll be my seventh! (35 lbs.)

2005-07-07T06:45:00.000-04:00

133!

2005-07-01T04:59:00.000-04:00

135!

week twenty-one

2005-07-01T04:48:00.000-04:00

This week will present some challenges. I am on "Maintenance" now AND I'm on Holiday through the 4th visiting friends in Kansas City, MO. Good news though, I'm paying by the week at WW now and it's 1/2 price ($6.00) when you are on Maintenance! They gave me a book to ready about Maintenance and told me NOT to be afraid to do what it says. Curious? I'll read it at the airport while I wait for a plane out of here to there - I'll walk some too ;~) A LOT! I've heard that you get to eat more points on Maintenance but I still want to lose about 5 more lbs. so I don't know if I will do the "more points" thing just yet or not. We'll see...

twenty-first meeting

2005-07-01T04:45:00.000-04:00

I DID IT! I met my goal of 140 lbs. Actually, I weighed in last night at 138.something ;~) The team as a total lost 7.8 lbs. this week - GOOD WEEK! I contributed to that with a 2.4 lbs. loss. I received another charm for my keyring - a star for reaching my goal, and BOTH of my daughters were able to attend the meeting with me - preventive maintenance~

small changes that make a big difference

2005-06-30T08:05:00.000-04:00

Hey, slow down! Weight loss is no sprint, it's a marathon. So abruptly and drastically changing your routine is only going to leave you breathless and worn out. A more realistic approach to weight loss is to take it one step at a time, one day at a time. Little by little, it'll make a big difference.

Do Sweat the Small Stuff"Making small changes one at a time is a great strategy," agrees Howard Rankin, PhD, a South Carolina psychologist. "It's not overwhelming, and it results in a slower, steadier weight loss." Think of it this way, maybe cutting the cream out of your coffee seems like a small feat to you. But once you've got that down you can add another small feat, then another.

So, we asked people just like you — on the WeightWatchers.com Message Boards and in Meetings rooms — what small steps they've taken in order to make their way toward their weight goals. Here's what they had to say:

… About Small Eating Changes

Water, water, water, water. (Your skin will look great, too!)
Order half portions at restaurants, or share a full portion with somebody. Or ask for a "to-go" container when you order your food, and pack up half the portion before you even start eating.
Cut back on butter and mayo.
Limit fried foods to once or twice per week.
Use less or no sugar in your coffee or tea.
Replace ground beef with "Boca" products or ground turkey.
Try at least one new food every week. If you're bored with what you're eating, you're more likely to give up.
Eat fresh, raw veggies with sandwiches instead of chips.
Measure your portions until you're sure you know what a cup, a half-cup, and a tablespoon look like. This will help you practice portion control, an essential key to weight-loss success.
Try not to drink high-calorie beverages.
Dip your fork in a side of salad dressing before each bite, instead of pouring it directly on your salad. You'll find that you are satisfied with much less than you usually put on.
Find healthy alternatives to all your favorite foods.
If you don't really love it, don't eat it.
Never eat out of a bag or box. Take out a measured/counted quantity of food and put it in a bowl. This way, you know exactly how much you're having.
Always eat something for breakfast.
Read food labels. Check serving sizes.
Add vegetables to everything.
Plan meals in advance; use that information to make out a complete shopping list.
Give food to guests to take home.
Write down everything you eat and drink, without fail.
Plan ahead for special occasions by accounting for higher-calorie foods before you eat them.

… About Small Exercise Changes

Take the stairs every single time they're an option. No more elevators or escalators.
Make exercise a priority, not an inconvenience.
Park far from your destination, so you're forced to walk — this works at the supermarket, the mall, wherever. (This also helps you waste less time looking for a parking space!)
View tiring chores (shoveling snow, cleaning the house, weeding the garden, taking the garbage out, grocery shopping) as a chance to get in some activity.
Take the grocery cart back to the store when you're done loading your bags into your car.
If you take public transportation, get off one stop early.
Work out with a buddy.

top tips for weight loss

2005-06-27T16:53:00.000-04:00

Odds are, you already have a dieting trick – a behavior that helps you to stay on top of your weight loss. There are the usual strategies: Eat before serious hunger strikes, order dressing on the side, drink water to feel a little fuller. Then there are the more unusual strategies that people enlist, like taping motivational notes to the fridge, chewing gum through the afternoon munchies or even symbolically "closing" the kitchen after dinner.

Here are some of the best dieting tips I've seen on the WeightWatchers.com Community message boards. Maybe one of them will work for you, too!

What's Your Top Tip?
"I brush my teeth when I get cravings. I love the fresh, minty feeling, and it fools my sweet tooth. I don't even mind the stares in the office bathroom!"

"I imagine a particular food super-glued to my rear, hips or tummy. It isn't so hard to resist when I realize where it's going after it leaves my taste buds."

"I keep lots of healthy snacks in my purse, my car and my desk. If I get really hungry, I will grab at anything, so this works well for me."

"Try new things. I discovered this weekend that I actually like raw spinach. I'm willing to try almost anything to keep my diet interesting and healthy."

"I list all the reasons I want to lose weight and put them in random places around the house, along with older, thinner pictures of myself."

"Wear really tight clothing. I wear tight jeans so that I stop eating when I feel 'fat.' It works for me!"

"Go to the grocery store every week and stock up on healthy foods. If you're well-prepared, it's easier to have a successful week!"

"Set small goals and reward yourself with fun stuff. When I reach 10 percent, I'm going to get a pedicure."

"Only eat the reduced-fat foods that really taste good to you."

"I don't put anything in my mouth unless I write it down and hold myself accountable for it."

"Don't deprive yourself. It usually leads to eating lots of substitutions that won't satisfy you, and you'll end up having the chocolate, anyway."

"My favorite tip? I look at myself in the mirror! I like where I'm headed, but I'm not there yet."

9 Fast-Food Facts...or Fiction?

2005-06-25T11:30:00.000-04:00

What's your fast-food IQ? Uncover the truth to these common fast food myths.

Fast-Food Nation
Fast food is a mainstay of the American diet. In fact, in any given day, 1 in 4 of us fills our stomachs at a fast-food chain. What does this mean to our health? America is the fattest nation in the world, with 61 percent of adults and children weighing in at overweight or obese, according to the National Center for Health Statistics.

Like our bellies, the fast-food phenomenon is growing too: we plunked down $3 billion on the speedy burgers, fries, and tacos in 1992, and today that number tops a whopping $110 billion. In 2004, Morgan Spurlock chronicled his experience of eating solely fast food for one month in his Academy Award-nominated documentary Super Size Me. The filmmaker gained 25 pounds and put his health in jeopardy, according to a panel of doctors. (Next up for this one-month fast-food junkie: His one-hour TV reality show 30 Days, which premiered June 15th on the cable channel FX. In the series, an individual takes up a completely different lifestyle -- whether religious, economic, or ethnic -- for 30 days.)

In the meantime, here are some bite-size nuggets of info about fast food that can help you navigate the counters:

Fact or fiction: Fast foods are always unhealthy and should be avoided at all costs.
Fiction: Sometimes, pulling into the drive-thru is unavoidable -- on that family car trip, for instance -- but it doesn't have to ruin your diet. When you have to make the stop, your best bet is to "minimize the damage," says Linda Spangle, RN, MA, a nutritionist outside of Denver, and the author of Life Is Hard, Food Is Easy (Lifeline Press, 2003). Some strategies: Avoid supersizing, opt for water or nonfat milk instead of soda, and choose salads and grilled foods. If you must have the fries, munch on the smallest portion size, says Spangle. And try to limit stops at the local fast-food place to once a month.

Fact or fiction: Willard Scott posed as the first Ronald McDonald.Fact: Yes, this familiar face from the Today Show did don the red wig and nose. However, Scott was shown his walking papers when higher-ups deemed him too plump to represent a "healthy" restaurant like McDonald's.

Hot Sauce and Fried Chicken

Fact or fiction: Taco Bell hot sauce can clean dirty pennies.
Fact: Apparently this condiment can reinstate shine to your small change. But before you opt for south of the border fare without flair, consider this: Two of the product's ingredients, vinegar and salt, in combination seem to cause a reaction that cleans the pennies. The product itself is safe to ingest.

Fact or fiction: French fries are the most commonly consumed vegetable in America.
Fact: But you'll be much healthier if you start piling your plate with dark, leafy greens or sweet potatoes instead.

Fact or fiction: Kentucky Fried Chicken was renamed KFC because its products don't contain chicken but rather meat from genetically engineered mutant animals.
Fiction: Not true. KFC was borne of a marketing ploy to remove the word "fried" (and its unhealthy connotations) from the chain's name.

Fact or fiction: There's no dairy in the McDonald's McFlurry.
Fiction: With this myth, McDonald's is not getting a fair shake. Its shakes are made by combining prefabricated "shake mix" with flavoring syrup and milk, which is then dispensed from a refrigerated unit. It's faster (hey, it is fast food) and this delivery method guarantees a more consistent product.

Milkshakes and Thickburgers

Fact or fiction: Burger King's milkshakes contain seaweed.
Fiction: The idea, however, is rooted in some truth. The sweet treats contain carrageenan, a substance derived from carrageen, a type of seaweed. Carrageenan is commonly used as a suspending agent in foods, a clarifying agent in beverages, and for controlling crystal growth in frozen products. Label sleuths will see carrageenan on the package of many processed foods, and it is in shakes for other fast-food chains as well.

Fact or fiction: A 140-pound woman would have to walk for four hours to burn off the Hardee's Monster Thickburger.
Fact: Weighin in at 1,420 calories, this sandwich packs the caloric equivalent of two Big Macs or five McDonald's hamburgers. If you throw in an order of fries, you'd be consuming more than 2,000 calories in one sitting -- that's more than many people eat in a day. Run from this Monster!

Fact or fiction: Only seven items on McDonald's entire menu contain no sugar.
Fact: Spurlock touts this factoid in his documentary Super Size Me.

week twenty

2005-06-23T20:28:00.000-04:00

This week I hope to see the illusive 136! I'd even like to meet Mrs. 135 ;~)

136 eludeth me no more! ;~)

twentieth meeting

2005-06-23T20:26:00.000-04:00

1.6 lbs. total with 4 unaccounted for. (One had an unexpected death in her family and another is on a mission trip.) I contributed to the total with a .4 lb. loss and I have .6 lb. to go to my goal. Next week... :~)

The best exercises for trouble spots

2005-06-23T10:46:00.000-04:00

It's time to get off the couch and get ready for swim season! But why the horrified look? "Lots of women dread the thought of putting on a swimsuit after a long winter," says Michael Wood, a certified personal trainer and assistant coach of athletic strength and conditioning at the University of Connecticut. "If you haven't been working out, you're probably self-conscious about showing your body. Even when you're in good shape, you feel better about some spots than others." But don't fret: By performing the following exercises three days a week, and doing some aerobic exercise -- such as walking, hiking, or cycling -- on the other days, you can build a beach-bound body in just eight weeks:

Winter body woe: My arms are jiggly!
Arm-slimming exercise #1: Push-upsUse an inflatable exercise ball to seriously work the upper body, says Bonne Marano, a certified trainer in New York City. Lay face down on the floor, positioning a 55-centimeter ball beneath your thighs. Get into push-up position, hands under shoulders and elbows bent. Raise, and then lower body until your nose almost reaches the floor, keeping your spine in one straight line, then push back up. (12-15 reps) This exercise tones the triceps at the back of the upper arms. Sit or stand, working one arm at a time. Hold a five-pound dumbbell behind your head, bent elbow pointing toward the sky and beside your ear, palm facing your head. Extend the weight straight up, keeping upper arm in line with body. Bend elbow and slowly lower weight back down to shoulder. (12-15 times each arm)

Winter body woe: My bottom is unbearable!
Bum-busting exercise #1: Traveling lungesTeale Dotson, a personal trainer at the Cooper Aerobics Center in Dallas, recommends this bum-buffing exercise. Stand with feet shoulder-width apart and take a big step forward with your right leg, making sure your knee stops above your ankle and doesn't bend more than 90 degrees. Foot planted, shift your weight onto your right leg and bring your left foot beside the right. Alternate lead legs. (10-12 reps each leg)
Bum-busting exercise #2: Lateral hopsBust your bottom with explosive movements. Pick two points on the floor about two feet apart to serve as markers (floor tiles or pieces of tape will work). Stand at one marker, with your arms at your sides, knees slightly bent. Hop sideways, to land at the second marker. Jump back again quickly. (Set of five to 10)

Winter body woe: My midriff is miserable!
Tummy-tucking exercise #1: Reverse crunches. The secret to a sleek stomach is toned abdominals. Lie on your back, knees bent, with an inflatable exercise ball between your ankles. Contract your abs, point your legs skyward and lift your hips an inch. Reach skyward with your arms and take the ball from between your ankles, then slowly lower your hips. Repeat, this time putting the ball back between your ankles. (10-12 reps)

Tummy-tucking exercise #2: Roll up, roll down. Adapted from Pilates, this exercise uses an elastic band. Sit up tall with your legs extended in front of you, knees together. Position the band so its middle section is across the soles of your feet. Wrap the ends around each hand enough to create tension in the band with arms extended. Contract your abdominals and pull your torso down toward your hips. Keeping both your abs and the band taut, roll very slowly backward until your shoulder blades touch the floor. Return to starting position. (10-12 reps)

Winter body woe: My thighs are thunderous!
Thigh-toning exercise #1: Plie squats. This move is borrowed from ballerinas. Stand up straight, feet apart a few inches wider than your shoulders, toes pointed out at a 45-degree angle. Keep your head up, knees slightly bent, hips and lower back relaxed. Move hips and buttocks back and down, as if sitting in a chair, until thighs are parallel to floor. Hold for a few seconds, then return to starting position. (Repeat 12-15 times)

Thigh-toning exercise #2: Crescent kicks. Straight from the boxing ring, this move will tone your gams. Start in fighter's stance, left foot a few inches in front of the right (and bearing most of the weight), knees and elbows bent and hands in front of face. Lift your right leg and kick it around in a half-circle, from left to right, keeping your foot flexed and toes toward the ceiling. (15-20 reps each leg)

the illusive 136

2005-06-23T10:39:00.000-04:00

I have been teetering between 137 and 138 for a week now. One morning it's 137 the next it's 138 and then the next it's back to 137, then 138... and so on.

136 seems to be eluding me and I will be so glad to see it!

weight-dropping tips to get you started

2005-06-21T12:33:00.000-04:00

You've decided. You're committed. You're ready to drop some weight. Time to slash your food intake and rent a room at the gym, right? Not necessarily. Small, subtle changes can make a big difference over time. And small changes are easier to work into your current routine.

Think in terms of manageable baby steps, like swapping your afternoon soda from regular to diet. There are lots of little changes you can make — in your diet and your daily routine — that will add up to healthy weight loss over the long haul.

Take a look at our 25 tips below. You'll learn to eat smarter, fit exercise into your busy day and revamp your daily routine. Start by picking five changes that you're sure you can tackle and put them into practice this week. Then try another five next week. (Print this article for easy reference.)

Not every idea is right for everyone, so experiment and see what works for you. Lots of little changes can yield big weight-loss results — and a healthier new you!

Eating Tips
Good things come in small packages. Here's a trick for staying satisfied while still keeping portions under control: Cut high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.

Don't give up dips. If you love creamy dips and sauces, don't cut them out of your diet completely. Just use low-fat sour cream or mayo instead of the full-fat stuff.

Get water-wise. Make a habit of reaching for a glass of water instead of a high-calorie snack. It will help your overall health as well as your waistline. Add some zest with a twist of lemon or lime.

Herb it up. Stock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.

Slim down your soup. Make a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top. Skim it off the surface for reduced fat content.

Doggie-bag that dinner. At restaurants, ask the server to put half your entrée in a doggie bag before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.

Listen to your cravings. If you're craving something sweet, eat something sweet — just opt for a healthier nosh, like fruit, instead of a high-calorie one. The same goes for crunchy cravings — for example, try air-popped popcorn with soy sauce instead of high-fat tortilla chips. It's just smart substitution!

Ease your way into produce. If you're new to eating lots of fruits and veggies, start slowly. Just add them to the foods you already enjoy. Pile veggies on top of your sandwiches, or add fruit to your cereal.

Look for high-fat hints. Want an easy way to identify high-calorie entrees? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.

Don't multitask while you eat. If you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth — and you won't be enjoying every bite. Every time you sit down for a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.

Taste something new. Broaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable. (Ever had jicama, plantain, bok choy, starfruit or papaya?)

Leave something on your plate at every meal. One bite of bagel, half your sandwich, the bun from your burger. See if you feel satisfied eating just a bit less.

Get to know your portion sizes. It's easy to underestimate how much you're eating. Don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.

Make a healthy substitution. Learn to swap healthier foods for their less-healthful counterparts. Find a substitution that works for you: Use skim milk instead of whole milk; make up a batch of brownie mix with applesauce instead of oil; try a whole-grain bread instead of white.

Bring lunch to work. Packing lunch will help you control your portion sizes. It also provides a good alternative to restaurants and fast-food joints, where making healthy choices every day can be challenging (not to mention expensive).

Have some dessert. You don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free — be sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.

Ask for what you need. Tell your mother-in-law you don't want seconds. Ask your sweetie to stop bringing you chocolates. Speak up for the salad bar when your coworkers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it. Make yourself a priority and assert yourself.

Fitness Tips
Improve your treadmill technique. When walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.

Simon says ... get fit. Here's an easy way to fit in exercise with your kids: Buy a set of one-pound weights and play a round of Simon Says — you do it with the weights, they do it without. They'll love it!

Make the most of your walks. If your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.

Shop 'til you drop ... pounds. Add a workout to your shopping sessions by parking your car as far from the store as possible, to get more walking in. And try walking up the escalator — getting to your destination faster will be an added bonus.

Walk an extra 100 steps at work. Adding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an e-mail or calling.

Lifestyle Tips
Brush your teeth after every meal and snack. This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random potato chip. At work, keep toothpaste and a covered toothbrush in your desk drawer.

Clean your closet! First, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.

Take your measurements. You might not like your stats now, but you'll be glad you wrote them down when you see how many inches you lose. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

fight PMS - break out the yogurt

2005-06-20T21:10:00.000-04:00

A new study shows that taking in more calcium and vitamin D can help fight PMS! Women who ate four servings a day of lowfat dairy or fortified OJ had a significantly lower risk of suffering from PMS than those who didn't.

week nineteen

2005-06-19T16:05:00.000-04:00

Well, a 1.4 lb. loss last week was GREAT, especially considering the wedding reception disaster and how close I am to my goal. ONLY 1 lb. to go. That sounds pretty amazing! I've lost a total so far of 30.4 lbs. YES, my 6th 5 lbs. this last week!

This weekend I run another 5K. I hope to improve on my time of 32 minutes which sounds like a lot but considering I started last fall (weighing 30 more than I do now) at 43 minutes or 47 (something like that) it's really pretty good.

The race on Saturday did not yield the results I had wished for. I had hoped to run it in under 30 minutes and instead I came in at 32.30. I'll have to push myself harder to get it under 30. I believe I will start running outside each Saturday morning a nice 3 mile run (approximately 5K). The difference in running outside on the pavement as compared to inside on the treadmill is astounding. I run inside every day (except Sundays) for 40 minutes but running outside for 30 minutes once a month or so really takes a toll on the of joints and muscles - mostly the joints.

I used my 35 points this weekend on the "Best-ever Chocolate Cake" I made for Father's Day. The recipe is on my Blah Blah Blog at http://starbucksgirl42.blogspot.com/ if you are interested. It was well worth the 35 points!

diet blunders

2005-06-19T15:56:00.000-04:00

You're eating less and exercising more. Why won't that scale budge? Even when you feel like you're doing everything right, there are certain behaviors that can still get in the way.

Are you guilty of any of these habits?

1. Skipping BreakfastRunning late for work again? Before you bolt out the door on nothing but a cup of coffee, be aware that skipping breakfast can be bad news for weight loss. Chances are, you're going to feel hungry later, and that may be when you have less access to healthy food and are more likely to reach for a doughtnut.
Antidote: Keep something on hand that you can eat on the run, such as fruit, yogurt or fat-free cereal bars.

2. Feasting on Family FavoritesWhen your kids or spouse have a favorite family meal, it's hard to ban it from your menu list. Family favorites, such as lasagna, are often high in fat and calories.
Antidote: Treat yourself to a smaller serving of the main meal and a large serving of vegetables or salad. It's also a good idea to try to find a lower-fat version of the family favorite.

3. Social OvereatingEating whatever you wanted at a restaurant was okay in the days when people ate out only a few times a year. But these days we eat out every week, if not every day.
Antidote: Search the menu for meals cooked using low-fat methods, such as grilling or stir-frying, and ask for sauces and dressings on the side. That way you can control how much you have.

4. Not Counting NibblesA few potato chips while you clean the house. Just a sliver of cake while you cook dinner. When we snack, we tend to be standing up or have our attention focused on another task. This can lead to thinking the calories "don't count." Unfortunately, they do.
Antidote: Set ground rules, such as "I don't eat in the car or while I'm watching television." And always, always keep track of everything you eat during the day. Knowing you'll have to write it down will make you think twice about having that one bite.

5. Expecting Too Much Too SoonAfter several months of dedication you're down in the dumps — you feel the scale has barely moved. Expecting too much weight loss too soon is an extremely common diet blunder. A healthy rate of weight loss is up to two pounds a week. But many people aim for more than that, then feel like failures and give up when they don't reach that unrealistically high goal.
Antidote: Make "slow and steady" your diet mantra. If you really don't believe that one to two pounds amounts to much weight loss, lift two pounds of butter the next time you're at the supermarket. You'll realize how well you're doing.

nineteenth meeting

2005-06-17T10:30:00.000-04:00

1.4 lbs. for me last night! 6.6 lbs. for the group all together with only 1 unaccounted for -- she's at Disney World, now THAT doesn't sound very fair does it?

getting more satisfaction out of your food

2005-06-15T09:45:00.000-04:00

Satiety, that lasting feeling of fullness at a meal's end, the feeling that you're no longer hungry or deprived, isn't a luxury when it comes to losing weight. In fact, it may be your ticket to lifelong weight management."To get more satisfaction out of food, the idea is to fill up on foods that give you a lot of volume for relatively few calories," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. For example, 1/4 cup of raisins and 1 2/3 cups of grapes have the same number of calories, but with the grapes, you obviously get to eat much more, and you're apt to feel more satisfied when you're through.
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Besides fresh fruit like grapes, other satiating high-volume foods include complex carbohydrates that are high in water, air and/or fibre, such as air-popped popcorn, vegetables and whole-grains like brown rice, says Miller-Kovach. But lean protein-rich foods, such as a skinless chicken breast, low-fat or nonfat yogurt or skim milk can also contribute to satiety, she adds. That's why, for maximum satisfaction, you might want to make sure your meals also contain some lean protein, says Miller-Kovach.Super-Satisfying Temptation TamersOther mealtime tricks for pumping up the volume in your food to maximize your satisfaction on fewer calories:
Start meals with a first course of broth-based soup, vegetable juice or a salad with reduced fat or low-fat dressing. One caveat: "Make sure that first course isn't more than 100 calories," says Barbara Rolls, PhD, Guthrie Chair of Nutrition at Pennsylvania State University. Otherwise, you could end up eating too many calories at that particular meal. According to Rolls' research, which has been published in her book Volumetrics (Harper Collins, 2000), subjects who began their meals with a high-volume, low-calorie starter like soup or salad ate 100 fewer calories over the course of the entire meal compared to those who started their meal with the entrée.
Eat more vegetables, such as leafy greens, lettuce, tomatoes, green beans, summer squash and onions. In fact, stash them in stews, soups, pasta sauces, pizza and meat loaf. They're high-volume, high-satisfaction, low-calorie superstars because they're loaded with water and fibre, Rolls says, two top filler-uppers.
Limit very dry foods, such as pretzels, crackers and chips. Dry foods lack water and thus are low in volume. "Dry foods pack a lot of calories into a small portion and are easy to overeat," says Rolls.

2005-06-15T09:44:00.000-04:00

Q. On a recent Oprah Winfrey show, she talked about a fudge bar that was fat free and sugar free, and only about 40 or 45 calories. She would not give out the company name on the air. Any idea on what brand it could be?
A. I've gotten a lot of email about those bars. And since those emails started coming in, I have been searching high and low for the answer. From watching the show, I know they're supposedly sugar free and fat free. And they come in a white wrapper with two pops attached. After doing extensive research (i.e.: calling everyone I know, scouring every supermarket known to man, and googling every frozen fudge bar under the sun), I have come to a conclusion. The pops that were featured are Popsicle brand's No Sugar Added Fudgesicles. They are not completely fat free (they are almost fat free), and they have 40 calories each, but based on the way they look, and on all of my research, these must be the pops that were featured on the show. In any event, these bars are delicious and chocolatey and very low cal. I'm also a huge fan of Healthy Choice's Premium Fudge Bars (80 cal. 1g fat and they are HUGE) and Smart Ones Giant Fudge Bars (80 cal., 1g fat). You really can't go wrong with any of these. Pssst...the 80 calorie bars are much larger than the 40 calorie ones.

Is eating an 80 calorie cookie the same as eating an 80 calorie apple?

2005-06-15T09:39:00.000-04:00

Good question! I actually wanted to call on a nutrition expert to help with this one. So here's what my good friend, Amy "Health Gal" Hendel, had to say about this. According to Amy, "If someone merely counts calories as a dietary approach to losing weight or gaining some measure of health - they are missing an important ingredient. Foods that are high in fiber require the body to expend some extra calories digesting those fiber calories. That fiber rich food is often also a source of nutrient dense calories that the body can use to offset disease or simply maintain quality of health. So though you may choose to eat a cookie that's 100 calories as opposed to an apple with skin - you are losing out on the extra calories needed for digestion of that apple and you're losing out on all the vitamins that apple has. And the fiber and antioxidants it contains." Amy also points out that processed foods often contain harmful ingredients like Trans or saturated fats. So what about eating cookies that have been infused with vitamins and fiber? Amy says there's a good chance that the body doesn't absorb the man made nutrients put into processed foods as efficiently as it does those from natural foods. Both Amy & I agree that it's best to have a diet that consists of a fair amount of fresh fruits and veggies, with a few guilt-free processed treats thrown in for good measure!

2005-06-15T09:37:00.001-04:00

Are you losing your keys all the time? If you want a sharper memory, munch on an apple or a pear. Turns out these yummy fruits contain a mineral called boron, which improves memory and alertness levels. Experts also say mashed potatoes and barley can cause almost instantaneous memory boosts. (Pssst...go easy on the barley and potatoes, people. They're calorie-packed!) Wondering what other foods that are great for memory improvement? Blueberries, strawberries and spinach. Yum!

2005-06-15T09:37:00.000-04:00

People who suffer from headaches are usually lacking magnesium. Luckily, increasing levels of the mineral in your body can help fight dull aches, or even sharp migraines. Cereal is a fantastic source of magnesium (we love and recommend trying Kashi Organic Promise Cranberry Sunshine, or Low Carb Special K). Leafy green veggies and nuts are also high in the mineral. Many people use ginger to thwart and prevent migraines. And calcium, found in skim milk, yogurt, etc. is another headache-stomper.

2005-06-15T09:36:00.000-04:00

Garlic helps combat cold and flu infections. So sprinkle some garlic powder onto your Pizza Fit 'n Free , add sauteed garlic to your grilled veggies or into your pasta sauces if you feel a cold coming on. You can even microwave garlic until tender, then spread the softened garlic onto bread instead of butter (Heads up! You will likely become 40 percent less smoochable after you do this). If eating all that garlic doesn't sound appealing, take garlic supplements instead.

2005-06-15T09:35:00.000-04:00

Protein (especially from sources that are also high in iron) is great for giving people an energy boost. When you're feeling sluggish, just reach for some lean beef, chicken, turkey, clams, shrimp, or eggs, and you'll start to feel more alert. Just be sure not to pair that lean protein with fats, since the two nutrients eaten together can make you feel tired.