Thank You!

The Last Supper

For those of you in the US celebrating Thanksgiving, just remember this is NOT the last meal you will ever eat. The United States does not have a big shortage of food.

When I was a weight watcher leader I used to hand out a leaf at the meeting that fell before Thanksgiving and tell them to put it by there dinner plate on Thanksgiving Day. If you need a reminder, I'd like you to do the same.
Remember:

It is okay to LEAF some food on your plate!

Love and health to you all. Thnak you for your wonderful comments and encouragement. Happy Thanksgiving!

Holiday Action Plan

So, I've strategized about my trouble areas- hopefully you have too.

Here's my plan for the next 47 days:

I've got three, (yes 3!) races planned to do between now and December 1st.  I love having a goal, a marker, to look forward to.

I plan on always having plenty of fruits and veggies in the house for when I feel like I need a snack. Generally I do not keep junk food in the house, but I know hubby will be picking up things here and there to keep in the cupboards. That can be a big trouble area for me. 

I want to always have a big salald made and in the fridge ready to eat. I also want to make sure I add plenty of protein to my meals to ward off hunger.

I'm reading the Skinny Rules by Bob Harper. I am hoping to incorporate some everyday "rules" into my life to help me lead a healthier lifestyle.

Yep! 47 days till 2013! Woo-Hoo!!!

Holiday Strategies for Success

How do you deal with stress during the holidays? I just realized yesterday that Thanksgiving is next week and I am hosting! I could feel my blood pressure rise a little and a feeling of panic started.

 My strategy includes making a list and checking it twice...oops, that's not my job! I am a list maker and will be utilizing that heavily from now until the end of the year.
Stress comes from overspending as well. Do you really need to break the budget to make purchases for every niece, nephew, brother in law, sister in law, doctor, mailman, newspaper deliverer and teachers? Make a budget and stay within it.
Do you really need to do holiday baking? If that food isn't good for your heart or waistline is it any better for the recipient? Cut that to-do list where you can. Take time to enjoy the beauty of the holidays. Be thankful for every day! Don't miss an opportunity to see the beauty in every day objects.

I will make sure I keep up with regular activity to keep my stress level in check. I like to take one day off a week, but will strive for 6 days of purposeful activity.

How will I  stay running and active in the midst of poor weather.

Last year I had a gym membership and ran a lot on the treadmill. This year I am trying not do do that, if possible.
I've taken out my winter running clothes. Make sure you have gloves, warm socks and a hat. Make them easy to find. There is nothing more annoying then spending 15 minutes looking for your hat!
Don't wear cotton- it does not breathe and stays wet next to your skin. Have the proper clothing for the outside temperature. Wear layers.
I found these tips online and thought it was timely!
Winter running tips

Start making a plan to succeed!!

Give Yourself the Gift of Health

Taking a little time for yourself with the holidays coming makes good sense! It is my firm belief we can't care and nurture others unless we care and nurture ourselves.
I've taken some time this weekend to make an accountability plan for myself.
When January 1st rolls around I don't want to be making a resolution to "take the weight off." My plan is to keep it off from now until 2013. (and forever as far as that goes!)


How will I handle holiday parties and all the goodies that I may be surrounded by?

One good thing? I don't go to many parties. But when I do, I will limit any alcohol to 1 glass of wine. I'm not a big drinker anyway, but somehow it makes my resolve much weaker when the dessert tray shows up! I will not allow myself to get famished by not eating all day to "save up" for a lovely meal. I will limit my sweet treats to seasonal goodies that I may only get this one time of the year. If I am attending a potluck I will bring something healthy so that I know I will have at least one thing to eat that is a good choice.

How will I continue to run when the weather outside is horrible?
How will I handle stress caused by holiday shopping, time constraints, and the ever growing to-do lists?

Geez, this is already getting long.  I'll handle the next two of my trouble areas in two more posts.

Do you have any great party strategies that you'd like to share? I'd love to hear them!!

Beating Holiday Weight Gain

53 days until 2013! This seems like the hardest time of the year to stay focused on healthy eating and exercise. Do you have a plan in place?

Statistics say we gain about 1 or 2 pounds during the holiday season. Doesn't sound too bad, right? The problem is we don't get rid of the 2 pounds. Instead it compounds year after year. Then we have a problem.

Anybody need some accountability for the next 8 weeks?

First figure out where you want to be, health-wise on January 1, 2013.  Do you want to maintain your weight? Only gain 3 pounds? Lose weight? Fit into a little black dress?
 Make a clear picture in your mind what you want. 

Now, what do you need to make that happen?
Maybe you will have a week by week strategy. (This week, I want to exercise three times)
Make your action plan specific. Make it doable. (will you really run/walk one hour a day?)
One of your strategies may be how to handle holiday parties.  If it is snowing, how will get outside and burn calories. Make plenty of contingent plans and write them down and own it! Make it meaningful to you.


Let me know if you'd like to be an accountability partner!  My plan this weekend is to focus on what I want by January 1, and my steps to make it happen.
I'll post it publicly, so you all can hold me accountable as well.

Holidays

After Christmas I always say the next holiday is Superbowl. As if it is not bad enough trying to recover from the December holidays it seems like right when I'm back into my better eating habits I have to start planning for a Superbowl party!! Not this year!! Yee haw! The boys decided to make a trip to Reno and their excuse is to watch the big game. I am having to deal with playoff games, which may be worse. Last weekend and this weekend have been two games each day, which gives me plenty of time to sew, but plenty of snacks in
the kitchen too.
My usual thought is, "If it is not in the house, I can't eat it." For the past two weeks I've been left with nuts, pretzels, chip and dip- all red light foods for me. Because the game started so early this morning now I have cinnamon rolls to deal with too!! I made sure to have plenty of fruit and veggies, but am ready for the games to be over!!
Can anybody relate to me on junk food and football? Are you planning a Superbowl party? I have good ideas on this blog if you are. (Look back into the past few February posts)

Nine Pounds!

I feel like I fell off the wagon during Thanksgiving. I had a dream two nights ago that I gained nine pounds in 5 days!! I never dream and I really didn't fall off the wagon THAT badly, but I know I had a wee too much Chex mix, pumpkin pie, and wine.
So, I'm ready to get back in the wagon and start directing it myself!! I've had a great couple of days and am trying to drink plenty of water and eat lots of fruit and veggies. I'm getting pumped for the 5K this Sunday in Portland. My son asked if I'd run with one of his clients who he thought I could challenge to go a bit faster. That is a challenge for me.

So, is everyone ready to make this a fun, happy, healthy holiday season? Where do you want to be when January 1st rolls around? Feeling like a blob and out of control? Or feeling ready to tackle the new year with lots of energy and vigor?!!
Set some goals...reach your goals!!

More Holiday Prep

As the week of Thanksgiving is here be sure to take time for yourself. Make sure you get in some type of activity to keep your body and brain happy!!

Have lots of fruits and veggies on hand in case the need to snack sneaks up on you. I tend to stress when preparing for a large gathering and eating right and exercising helps. Have a positive outlook, enjoy your family and friends and have fun!!

Thanks for stopping by and have a wonderful week!

Holiday Prep

Do you have a plan on how to handle all the holiday goodies? Are you cooking? I always worry a little at this time of the year. Food is generally plenty and the bad weather keeps me from getting outdoors to burn lots of calories.

One strategy for me that has worked on previous holidays is to wear a ring that is a tad too big. So when I'm cooking or washing dishes or just wanting to snack along with the rest of my family  my ring reminds me of where I've been and where I do not want to return!! (this is the anchoring tool from Weight Watchers)

A few other strategies that help:

I use low fat ingredients and don't tell anyone.

I also use low calorie recipes and again I don't tell anybody!! (Look for a fantastic Weight Watcher apple pie recipe on my site)

Plan your breakfasts/lunch/snacks and dinners well ahead of time. Have your fridge stocked with lots of fruits and veggies.

If you are hosting Thanksgiving dinner and having family for a few days (I am this year) make it easy for them to get their own lunch or snacks.  Wraps, whole wheat bread, lean cold cuts and veggies make a wonderful healthy afternoon meal.

I premake low fat low calorie muffins in a variety of flavors (you can find them on my site too) and have plenty of fruit. Everyone can help themselves in the morning when they get up.

Do you have a great tip you'd like to share. I'd love to hear about it!!

Checkin' In

Many of you have plans for family get togethers, camping or barbecues this weekend. How will you stay in control surrounded by goodies and high fat food?

Check your portion sizes. Start small and if you really want more of something, then get more. You may decide a few bites of potato salad or brownie is all you need. Chances are if it's heaped on your plate you will eat it!!

If you are making dinner or salads this weekend, don't make enough to feed an army if the army won't be at your house. If you are feeding 6 people, then make food for 6, not 20.

If the weather is nice try and do something active and burn a few calories.

I did really good this week on aerobic activity. I've been riding my bike and that's been a lot of fun too. It helps me not get quite so bored with walking or running.

I've not so good on strength training. I'll try and do better this coming week.

Are you all staying focused on your commitment to live a healthier life?

There are a few of you I haven't heard from....Lisa? Carolyn? Bonnie? Beth? How's it going?

Jingle Bell Run 2009

Is it any surprise that my son, for one, is a huge support to me? He drove 3 hours Friday night so he could be a part of the Jingle Bell 5K Run/Walk on Saturday. He worked on homework in between!!

Here is most of our Central Oregon Weight Watcher team! Woo-Hoo! Way to go!!

Tips for the Holidays

More survival tips for successful weight loss during the holidays.

• Keep moving! Exercise will burn off nay extra calories you are consuming. Don't throw in the towel now and say you'll get started after the new year. What a cop out!
• Eat fiber rich foods. These foods are good for you, keep you satisfied longer and are usually lower in calories. Pack some fruit or veggies if you are out shopping so you aren't tempted to eat high calorie food.
• Be in charge of your environment. Don't keep sweets and high calorie food at home or at work. If they aren't there, you can't eat them!
• Don't allow yourself to get too hungry. If you are planning on going out or attending a party eat a sensible breakfast and a light lunch. If you get too hungry you'll end up eating more.
• If you are going to a potluck make sure the dish you bring is a healthy choice. At least you'll know there is one thing you feel safe eating. Others are looking for healthy choices too!
• Be last in line. At buffets or parties some dishes may run low or out. If it's not there, you can't eat it. Remember, it's not about the food.
• Be assertive politely. I love this line. "No thank you! Everything was so good I couldn't possibly eat another bite!" If you are the host don't push food on others!
• Be social. The more you talk, the less you'll eat!!

Managing Food Centered Relationships

We know the holiday season brings us more food then most times of the year. It may also include family gatherings, parties and other social events that can evoke strong emotions. It can be disastrous to mix emotions and an abundance of food......it can be, if we let it, but our emotions do not need to drive us to eat!!

You may hear things like this:
"You're not overweight!"
"You don't need to diet!"
"I made this just for you!"
"You can have one piece."
"If you lose any more weight, you'll blow away."
"It's our tradition!"

How will you handle these remarks?

Here's a couple of ideas to get you started thinking about these situations.
Be assertive- This doesn't mean being rude, it means being firm and loving, letting others know what you need from them. If you don't tell them what you need, don't expect them to read your mind!

Mentally rehearse how you will respond when your mother-in-law wants you to eat her pecan pie. Or when your husband says "You can have just one piece." Have a plan!
Know what you are doing is part of taking care of yourself.
What have you learned from experience? If you have 2 glasses of wine will you eat the whole pecan pie? If so, don't drink.

Every time you make a good choice you are empowering yourself to make another good choice. I know you can continue to succeed during the holidays, but it is crucial to be prepared!!

"Control your emotion or it will control you."~Unknown

Thanksgiving Strategies

With Thanksgiving right around the corner and food temptations at every corner we need to strategize to continue to be successful this week.

Three things we want to think about before next week.
What do you plan on eating?

Determine the WW points ahead of time and have a plan.
Here are some general guidelines as far as points values. Use your nutritional label to find your specific points values.

1 slice (2 oz) turkey breast= 2 ww points
gravy, 1/4cup= 2 points
green bean casserole, 1 cup, full fat version= 5 points
dressing/stuffing, 1/2 cup=4 points
mashed potatoes, 1/2 cup= 2 points
cranberry sauce, 1/4cup=2 points
wine, 4oz=2 points
green beans, steamed=0 points
dinner roll=3 points
Pumpkin/apple pie, 1 slice=9 points

How can you manage your daily points and your 35 weekly points. Do you want to use them all in one day? The day after? What's going to work for you. Have a plan!

How much will you eat?
How will control your portions? Here's a few ideas we came up with.
Don't skip meals.
Wear fitted clothes (my favorite suggestion!)
Drink plenty of water
Focus on the people, nit the food
Plan to see some of your plate.
Include filling foods
Use a smaller plate or silverware.
Earn activity points.
Stop, rest and access. (Are you really hungry for seconds)

How often will you eat?
One day of overeating on dressing or pumpkin pie didn't get you overweight. It was the day to day over eating.
How will you deal with leftovers?
Use your tracker ahead of time and write down what you will be eating on Friday.

I know y0u are up to challenge! Enjoy the time with friends and family and be thankful and ever so grateful for all we're blessed with. Maybe it's been an extra hard year for you and you are finding it difficult to be thankful. Open your eyes, and take a look at the beauty that surrounds you.