You are not hungry. You are a huge bundle of emotional stress right now. You do not need or want food.
Positive thinking.
Tuesday, June 14, 2011
Sunday, June 12, 2011
Weigh In Update
My last update I announced a 2 pound loss. I'm a couple weeks behind so the following will show those weeks:
Last posted weigh in 5/17: 173.2 -2.0
5/24: 173.0 -0.2
5/31: 174.2 +1.2
6/7: 174.0 -0.2
To be totally honest, I didn't fully track after the week of 5/17. I've been hit or miss in the tracking department. The 1.2 pound gain was the week of PMS I had before/during my period. That's a pretty normal reflection for me lately. I have a small gain each month that correlates to my hormones and monthly cycle. Would that gain each month continue if I would commit to 100% tracking? Maybe-maybe not.
Tomorrow is an important day for me. I am going for an appointment with an endocrinologist. I scheduled the appointment over 6 months ago, when my primary care physician said once again that my thyroid levels "look fine." They very well may be fine, but I want a second opinion.
My story began August 14, 2007 when I joined weight watchers at 176.0. Over the course of 7 months, I got down to 140 pounds. I looked great and felt great. Fast forward to May 2009, I had started a course of medications, and hit 171.4 while still following the WW Momentum Plan. Well here I am exactly two years later, and I weigh 174.0. In the last 24 months, my weight has been between 169.0 and 181.4. I have pretty much maintained, with the average of being right at 173.5 pounds.
During the last 2 years, I have found that regardless of being a strict WW or not, I have maintained (in my opinion.) I have other symptoms that lead me to believe that something is wrong. I am anxious to hear what the specialist has to say tomorrow. I may explain things a little further then.
*Note: my last two weigh ins have been on Thursdays because of Tuesday commitments, and I wanted to try a new leader. I don't know what day I will weigh in this week.
Last posted weigh in 5/17: 173.2 -2.0
5/24: 173.0 -0.2
5/31: 174.2 +1.2
6/7: 174.0 -0.2
To be totally honest, I didn't fully track after the week of 5/17. I've been hit or miss in the tracking department. The 1.2 pound gain was the week of PMS I had before/during my period. That's a pretty normal reflection for me lately. I have a small gain each month that correlates to my hormones and monthly cycle. Would that gain each month continue if I would commit to 100% tracking? Maybe-maybe not.
Tomorrow is an important day for me. I am going for an appointment with an endocrinologist. I scheduled the appointment over 6 months ago, when my primary care physician said once again that my thyroid levels "look fine." They very well may be fine, but I want a second opinion.
My story began August 14, 2007 when I joined weight watchers at 176.0. Over the course of 7 months, I got down to 140 pounds. I looked great and felt great. Fast forward to May 2009, I had started a course of medications, and hit 171.4 while still following the WW Momentum Plan. Well here I am exactly two years later, and I weigh 174.0. In the last 24 months, my weight has been between 169.0 and 181.4. I have pretty much maintained, with the average of being right at 173.5 pounds.
During the last 2 years, I have found that regardless of being a strict WW or not, I have maintained (in my opinion.) I have other symptoms that lead me to believe that something is wrong. I am anxious to hear what the specialist has to say tomorrow. I may explain things a little further then.
*Note: my last two weigh ins have been on Thursdays because of Tuesday commitments, and I wanted to try a new leader. I don't know what day I will weigh in this week.
Egg Scramble Breakfast Recipe
Bell Pepper Egg Scramble
1 tsp canola oil
1 c frozen pepper and onion mix
1 egg
1 egg white
salt and pepper
1/8 c 2% shredded cheddar cheese
Heat a small non-stick skillet over medium heat. Add the tsp of oil and let it warm for a few seconds, then add the pepper mix. Cook the peppers until they're warm. They'll probably leave a bit of water which is fine.
Add the beaten egg and egg white. As the egg cooks on the outer rim, pull back to let the center run outward. Flip the mixture once it's almost solid. Cook another minute.
Sprinkle with cheese and serve.
I use all store name brands unless something is unavailable. In that case, I buy the cheapest name brand.
Budget Breakdown:
oil = $0.06
pepper and onion mix = $0.25
egg = $0.13
egg white = $0.13
cheese = $0.10
This recipe made one breakfast scramble.
Total Recipe Cost = $0.70
I ate this breakfast scramble with 1 c fresh watermelon and 1 c of skim milk. My entire breakfast cost around $1.00. How's that for budget friendly?
Monday, May 23, 2011
You can have it all!
That's right, you can have it all - just not all at once. I'm a little late, but my weigh in last Tuesday, May 17th, resulted in a loss of 2 pounds. How did I get a two pound loss in a week?
I followed the plan...Weight Watchers that is. I consumed each day's 29 points plus, 46 weekly points plus, and earned 2 activity points. I met my good healthy guidelines each day.
The plan has taught me that you can eat whatever food you wish. You just have to choose what will work into your plan for each meal, each day, and each week. I had lots of "happy" (read: high calorie) foods, but I watched my portions and I calculated the differential. For me that meant foregoing cheese on my salad or bread with my pasta so I could have a slice of cake. Food is very personal. Learn your food differentials. One differential I discovered last night is that I would much rather have 5 Dove Dark Chocolate Squares for 6 points+ than the new Skinny Cow Dreamy Clusters for 4 points+. The dark chocolate is more satisfying to me. I can let each piece melt in my mouth. The clusters made me want to devour all the sweets in the house. Maybe you like both chocolate candies. You can have them, just not all at once. Do you really need that much chocolate in one day?
Here are indulgences I had last week:
T: 1/16 German Chocolate Cake from a bakery - mom's birthday cake
W: 1/16 German Chocolate Cake w/ 1/2c Cherry Nut Ice Cream
T: Sm. Cookie Dough Blizzard
F: 12 oz White Zinfandel Wine and 1/16 German Chocolate Cake
S: Shrimp Alfredo and 1/2c Red Velvet Ice Cream
S: 3 Oreos
Obviously, I like sweets - mainly ice cream. I have learned that 1/2 cup of ice cream usually satisfies my taste buds. Research shows that you really only "taste" the first two or three bites of food. I believe it. I have also concluded that I am less likely to binge on ice cream at the house if I buy full-fat or premium vs. low-cal SF, FF. To me, the differential is worth the extra point for the premium because I normally refill my bowl with the latter option.
I often use all of my allowable points. This is an example of a week where I wanted sweet treats. Sometimes I use my WPA for an extra glass of milk, or eating chicken wings at the local pub, or delicious square pizza. If I don't need or want them, then I don't force myself to eat for eating's sake. However, I will not travel this journey limiting myself to a strict set of foods. The weekly points allowance is meant to be used. Whether I use my WPA for sweets, alcohol, or just extra healthy fare, I make sure I still meet the 9 good health guidelines.
Let's get some comments started! Do you use your WPA? If so, do you have a favorite indulgence that you have regularly?
I followed the plan...Weight Watchers that is. I consumed each day's 29 points plus, 46 weekly points plus, and earned 2 activity points. I met my good healthy guidelines each day.
The plan has taught me that you can eat whatever food you wish. You just have to choose what will work into your plan for each meal, each day, and each week. I had lots of "happy" (read: high calorie) foods, but I watched my portions and I calculated the differential. For me that meant foregoing cheese on my salad or bread with my pasta so I could have a slice of cake. Food is very personal. Learn your food differentials. One differential I discovered last night is that I would much rather have 5 Dove Dark Chocolate Squares for 6 points+ than the new Skinny Cow Dreamy Clusters for 4 points+. The dark chocolate is more satisfying to me. I can let each piece melt in my mouth. The clusters made me want to devour all the sweets in the house. Maybe you like both chocolate candies. You can have them, just not all at once. Do you really need that much chocolate in one day?
Here are indulgences I had last week:
T: 1/16 German Chocolate Cake from a bakery - mom's birthday cake
W: 1/16 German Chocolate Cake w/ 1/2c Cherry Nut Ice Cream
T: Sm. Cookie Dough Blizzard
F: 12 oz White Zinfandel Wine and 1/16 German Chocolate Cake
S: Shrimp Alfredo and 1/2c Red Velvet Ice Cream
S: 3 Oreos
Obviously, I like sweets - mainly ice cream. I have learned that 1/2 cup of ice cream usually satisfies my taste buds. Research shows that you really only "taste" the first two or three bites of food. I believe it. I have also concluded that I am less likely to binge on ice cream at the house if I buy full-fat or premium vs. low-cal SF, FF. To me, the differential is worth the extra point for the premium because I normally refill my bowl with the latter option.
I often use all of my allowable points. This is an example of a week where I wanted sweet treats. Sometimes I use my WPA for an extra glass of milk, or eating chicken wings at the local pub, or delicious square pizza. If I don't need or want them, then I don't force myself to eat for eating's sake. However, I will not travel this journey limiting myself to a strict set of foods. The weekly points allowance is meant to be used. Whether I use my WPA for sweets, alcohol, or just extra healthy fare, I make sure I still meet the 9 good health guidelines.
Let's get some comments started! Do you use your WPA? If so, do you have a favorite indulgence that you have regularly?
Sunday, May 15, 2011
Eating Out for Breakfast
Below is a picture of my ideal indulgent breakfast:
This breakfast is pure heaven. It's a strawberry belgian waffle, canadian bacon, and a skinny vanilla latte from Eat n' Park. According to Eat n' Parks' nutritional information, the waffle is 10p+, canadian bacon is 2p+, and the latte is 2p+ and a dairy serving. Not only is it delicious, but it's also balanced. Lots of protein and fruit to balance out the sugar from the not-so-good white carbs.
Breakfast Recipe
Easy Whole Wheat Waffles
3/4 cup whole wheat flour
1/3 cup unsweetened applesauce
1/2 tablespoon baking powder
1/2 cup ff buttermilk or skim milk with 1/2 tsp lemon juice mixed in
1 egg white, lightly beaten
1/2 tablespoon cinnamon
1 packet no calorie sweetener
chocolate chips or blueberries, optional
Mix all ingredients until smooth. *Note: Batter will be kind of thick. If it is too thick for you, add a tablespoon of water at a time until desired consistency.
Heat a standard 2 waffle iron and spray it with cooking spray.
Spoon two heaping tablespoons of batter onto each side of the iron. Cook according to iron instructions, approximately 4 minutes.
Serve with your favorite lite syrup, fresh fruit, or whipped topping.
*Works great as a pancake batter as well.
*I got 5 waffles out of this recipe. 4 points+ for 2 waffles.
I use all store brand items unless something is unavailable. In that case I buy the cheapest name brand.
Budget Breakdown:
flour = $0.28
applesauce = $0.16
milk = $0.08
egg = $0.13
This recipe actually makes 2.5 servings, but I rounded down.
Total Recipe Cost = $0.65 / 2 = $0.33 a serving
Tuesday, April 26, 2011
And the verdict is...
A 1.6 pound gain! Honestly, I'm ok with it. I weighed in mid-day which may or may not be better than the last 3 evening weigh ins.
I'm ok with the gain because:
1) It's probably mostly water retention due to high sodium intake the last 2 days.
2) It still wasn't an early morning weigh in.
3) Weighing in and accepting the scale is the lifestyle vs. diet mentality. I very easily could have skipped the scale and let that small gain domino into larger ones.
Oh, how can I forget the funniest/stupidest thing that I now know had to affect the scale:
I realized today that the milk I have been drinking all week and counting as 2 points a cup, is actually 3 points a cup. You're probably wondering how I could not know the points of my milk, right? Well I do know the points of my skim milk! I accidentally bought 1% milk at Wal-Mart and had no clue. See-skim is light blue at Krogers where I usually buy it. Unfortunately, skim at Wal-Mart is pink. It was an honest, but point-costly mistake (I normally pay attention, but I was in a hurry that day.) After quickly looking through my tracker, I figure that I actually ended the week 12-14 points in the hole simply because of the milk mixup. :(
Today starts a new week! :)
I'm ok with the gain because:
1) It's probably mostly water retention due to high sodium intake the last 2 days.
2) It still wasn't an early morning weigh in.
3) Weighing in and accepting the scale is the lifestyle vs. diet mentality. I very easily could have skipped the scale and let that small gain domino into larger ones.
Oh, how can I forget the funniest/stupidest thing that I now know had to affect the scale:
I realized today that the milk I have been drinking all week and counting as 2 points a cup, is actually 3 points a cup. You're probably wondering how I could not know the points of my milk, right? Well I do know the points of my skim milk! I accidentally bought 1% milk at Wal-Mart and had no clue. See-skim is light blue at Krogers where I usually buy it. Unfortunately, skim at Wal-Mart is pink. It was an honest, but point-costly mistake (I normally pay attention, but I was in a hurry that day.) After quickly looking through my tracker, I figure that I actually ended the week 12-14 points in the hole simply because of the milk mixup. :(
Today starts a new week! :)
Monday, April 25, 2011
Weight Fluctuations - Don't Get Upset
"If you are exercising and eating right, don't be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It's a matter of mind over scale." - excerpt from Why the Scale Lies
One great debate in the weight loss world is to weigh (daily) or not to weigh. Of course, most of us want to weigh periodically to track progress. I believe that an official weigh in once a week on the same day each week at approximately the same time of day is the most accurate way to gauge weight loss.
I don't typically get on the scale mid-week. My official Weight Watchers weigh in day is Tuesday. I give it my best effort to stop at the center in the morning before I eat breakfast.
During the week I watch a few tell-tale signs that help keep me off the scale: is my ring easy to spin? how do my pants feel? This week my ring is spinning quite easily and my smallest pair of size 14 dress pants buttoned comfortably. I figured these were good signs for my weigh in tomorrow.
Unfortunately, I decided to sneak a peak at the scale tonight. It's registering me at 179 (and it's faithfully been very close to WW.) I couldn't have gained FIVE pounds of fat in a week. That's impossible...technically to gain 5 pounds I would have had to eat about 129 Reese's Peanut Butter Eggs.
Could I "gain" five pounds from another source? Absolutely! The two leading culprits of weight fluctuations are water retention and timing.
Keep in mind every body is different. I heard WW members all the time say "I don't eat popcorn 2 days before weigh in." or "If I want Chinese food I have to eat it the night after weigh in so I have a week to flush my system." Honestly, I don't go to those extremes. The point is that sodium can cause water retention which in turn shows a "gain" on the scale. Sodium is found in nearly all processed foods - some soft drinks and pudding cups hide more sodium than a handful of salted nuts.
The other reason the scale might be up is timing. Do you normally weigh in in the morning before you eat? In the privacy of your own home without clothes? As I stated before, I weigh in in the morning (usually) in business casual work clothes. Each week I try to wear the same style of outfit and remove my jewelry to get the most accurate weight I can. Time of day, eating or not eating and clothing can all affect the number on the scale.
If I know that I have done my part for the week including tracking, following the good health guidelines and exercise, I don't let the scale bother me. Sometimes life (work) happens and I can't weigh in in the morning. Sometimes my body decides to hold onto water to counterbalance a sodium laden meal. Heck, sometimes I just end up constipated the night before weigh in.
The bottom line is: Our weight fluctuates daily, even hourly. Numerous factors play into it. If you get a number on the scale that isn't quite what you expected, keep your chin up. A little blip on the radar is very minor when you look at the journey as a whole. Try something different the next week; if you ate out the day before your weigh in, try to avoid restaurants a few days prior, or increase your water intake. In the end, I do what I need to do to keep living a happy and healthy lifestyle.
The scale will follow eventually.
One great debate in the weight loss world is to weigh (daily) or not to weigh. Of course, most of us want to weigh periodically to track progress. I believe that an official weigh in once a week on the same day each week at approximately the same time of day is the most accurate way to gauge weight loss.
I don't typically get on the scale mid-week. My official Weight Watchers weigh in day is Tuesday. I give it my best effort to stop at the center in the morning before I eat breakfast.
During the week I watch a few tell-tale signs that help keep me off the scale: is my ring easy to spin? how do my pants feel? This week my ring is spinning quite easily and my smallest pair of size 14 dress pants buttoned comfortably. I figured these were good signs for my weigh in tomorrow.
Unfortunately, I decided to sneak a peak at the scale tonight. It's registering me at 179 (and it's faithfully been very close to WW.) I couldn't have gained FIVE pounds of fat in a week. That's impossible...technically to gain 5 pounds I would have had to eat about 129 Reese's Peanut Butter Eggs.
Could I "gain" five pounds from another source? Absolutely! The two leading culprits of weight fluctuations are water retention and timing.
Keep in mind every body is different. I heard WW members all the time say "I don't eat popcorn 2 days before weigh in." or "If I want Chinese food I have to eat it the night after weigh in so I have a week to flush my system." Honestly, I don't go to those extremes. The point is that sodium can cause water retention which in turn shows a "gain" on the scale. Sodium is found in nearly all processed foods - some soft drinks and pudding cups hide more sodium than a handful of salted nuts.
The other reason the scale might be up is timing. Do you normally weigh in in the morning before you eat? In the privacy of your own home without clothes? As I stated before, I weigh in in the morning (usually) in business casual work clothes. Each week I try to wear the same style of outfit and remove my jewelry to get the most accurate weight I can. Time of day, eating or not eating and clothing can all affect the number on the scale.
If I know that I have done my part for the week including tracking, following the good health guidelines and exercise, I don't let the scale bother me. Sometimes life (work) happens and I can't weigh in in the morning. Sometimes my body decides to hold onto water to counterbalance a sodium laden meal. Heck, sometimes I just end up constipated the night before weigh in.
The bottom line is: Our weight fluctuates daily, even hourly. Numerous factors play into it. If you get a number on the scale that isn't quite what you expected, keep your chin up. A little blip on the radar is very minor when you look at the journey as a whole. Try something different the next week; if you ate out the day before your weigh in, try to avoid restaurants a few days prior, or increase your water intake. In the end, I do what I need to do to keep living a happy and healthy lifestyle.
The scale will follow eventually.
Sunday, January 23, 2011
11 Months Later...
I originally posted this in early February 2010. Nothing has changed since then, except that days on the calendar. I recommitted to my weight loss journey through Weight Watchers on October 5, 2010 at my original start weight. I'm not proud of regaining the lost weight, but I am happy that I "maintained." I have struggled with some health issues over the last year, but I am determined to fuel my body in the healthiest way and hope that the scale eventually follows.
Background Stats:
Weight Watchers Start Date: Tuesday, August 14, 2007Start Age: 19
Start Weight: 176 pounds
Lowest Weight: 140.8 pounds
REPOST: Must I look in the mirror to get a reflection?
-Mytwo three year Weight Watchers anniversary was Friday, August 14, 2009 Saturday, August 14, 2010. I remember my very first meeting like it was yesterday. I remember I was wearing rolled up jeans because I was too fat for my capri pants. I took my mom with me...I joined as soon as I walked through the door, and she just sat in on the meeting. I came home that day and followed the plan immediately. I had great success losing, and was down 35 pounds by the end of the year. I felt great, looked great, and had the highest self-esteem I had ever had.
How does that compare to now?
-Fast forward...today I shamefully admit that I am almost exactly back to the person I was when I first began Weight Watchers. As of January 18, 2011 I weigh 176.4 pounds. I am wearing size 14 pants once again. I am struggling with bras, because the cup runneth over on some. I look bloated. I have difficulty sleeping and sitting because my belly protrudes. Despite all of those unflattering aspects, there are a few things I kept from my "skinny version." I still have some self confidence. It is more about knowing I am a genuine good person than confidence about my body, but this is still a step above the old "fat version." I still also know that I am strong enough to make this journey. Truthfully, I hurt every day because of my weight. Excess weight is as much a physical battle as it is a mental battle. I am uncomfortable and disappointed in myself.
What got in the way?
-The only reason I gained weight back is because I let myself. I have made excuses. I convinced myself that work, socializing, and dating were higher on my priority list than healthy eating and weight management. I found little reasons to skip the gym, whether it be a little overtime at work, or wanting to eat dinner with my family. I accept that my actions (or lack of actions for that matter) are the main cause of my weight relapse. However, I do question a medicine I have been taking since May 2008. I feel that it has contributed to some of my weight gain, but this is not proven. I am not able to quit taking the medicine, so hopefully I can overcome its' side effect. Medications are a legitimate, although unwanted reason, for weight gain; excuses are not.
What I can I do to remedy the situation?
-I have already started changing my habits AGAIN. I know how to properly nourish my body with water, whole grains, dairy, protein, fruit, vegetables, and healthy oil. I know I should limit alcohol and sugar. I know that exercise is important. I know these things, yet I have not been practicing them. That is changing now. I am determined to follow the Weight Watchers plan. I know that it works, and I will be successful. In fact, I am using a coping tool from the program: Positive Thinking/Self-Talk.
Out With the Old, In With the New...Cheers to a New Beginning
There it is folks, the honest truth about where I amtwo three and a half years after beginning my Weight Watchers journey. I am ashamed, unhappy, and frustrated, but I am also accepting, knowledgable, and prepared. I will not give up. My long-term goal is to lose right around 50 pounds. My short-term goal is to take control of my eating in each individual day. I am taking this journey one day at a time.
-Tracy
Background Stats:
Weight Watchers Start Date: Tuesday, August 14, 2007Start Age: 19
Start Weight: 176 pounds
Lowest Weight: 140.8 pounds
REPOST: Must I look in the mirror to get a reflection?
-My
How does that compare to now?
-Fast forward...today I shamefully admit that I am almost exactly back to the person I was when I first began Weight Watchers. As of January 18, 2011 I weigh 176.4 pounds. I am wearing size 14 pants once again. I am struggling with bras, because the cup runneth over on some. I look bloated. I have difficulty sleeping and sitting because my belly protrudes. Despite all of those unflattering aspects, there are a few things I kept from my "skinny version." I still have some self confidence. It is more about knowing I am a genuine good person than confidence about my body, but this is still a step above the old "fat version." I still also know that I am strong enough to make this journey. Truthfully, I hurt every day because of my weight. Excess weight is as much a physical battle as it is a mental battle. I am uncomfortable and disappointed in myself.
What got in the way?
-The only reason I gained weight back is because I let myself. I have made excuses. I convinced myself that work, socializing, and dating were higher on my priority list than healthy eating and weight management. I found little reasons to skip the gym, whether it be a little overtime at work, or wanting to eat dinner with my family. I accept that my actions (or lack of actions for that matter) are the main cause of my weight relapse. However, I do question a medicine I have been taking since May 2008. I feel that it has contributed to some of my weight gain, but this is not proven. I am not able to quit taking the medicine, so hopefully I can overcome its' side effect. Medications are a legitimate, although unwanted reason, for weight gain; excuses are not.
What I can I do to remedy the situation?
-I have already started changing my habits AGAIN. I know how to properly nourish my body with water, whole grains, dairy, protein, fruit, vegetables, and healthy oil. I know I should limit alcohol and sugar. I know that exercise is important. I know these things, yet I have not been practicing them. That is changing now. I am determined to follow the Weight Watchers plan. I know that it works, and I will be successful. In fact, I am using a coping tool from the program: Positive Thinking/Self-Talk.
Out With the Old, In With the New...Cheers to a New Beginning
There it is folks, the honest truth about where I am
-Tracy
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