Love + Kindness = Thinner Thighs

Do you ever have a day when you’re just in a slump and know you need something to pull yourself out of it? And then something magically appears that was exactly what you needed… The cover of my mother-in-law’s Spring Oprah Magazine caught my eye. (I knew that as soon as I cancelled my subscription—in an attempt to un-clutter—I would see an issue that I really wanted to read!)   Love + Kindness = Thinner Thighs Must read! I convinced my husband to purchase it THAT night on the iPad— well, actually, I was nagging him to run out and buy me the magazine, and he convinced me to get it on the iPad. (Which makes sense, since we own a Mac Consulting Company!) Don’t tell anyone that this is my first time reading a magazine on my iPad. Still getting used to it. And switching from article to notes to type this post! Hmmm. Not convinced. Do you prefer to read magazines the old-fashioned way? Or are you loving having access to all the issues on your iPad? Anyway, back to the article… Life Coach, Martha Beck’s kind, soothing advice was exactly what I needed—and if you’re still reading this post I suspect it’s what you need too: Feel about yourself what you would have others feel about themselves. Self loathing tends to increase stress eating and the production of fat-storing stress hormones. Apply SALVE (self-acceptance, love, value, esteem) to break negative patterns and improve yourself. As a former Weight Watchers Leader and Private Coach, I am great at giving people advice to be kind to themselves, not be hard on themselves, and treat themselves with the same tender loving kindness they would give to a friend who is hurting inside. But not always so good at following my own advice. The Jewish Holidays, family functions and get-togethers always seem to make me feel like I should be perfectly skinny, toned, and in control. And then of course the pressure I put on myself sends me straight to the comfort which food had always provided me with. And when I’m spending time cooking and baking (and tasting) for said functions—plus blogging, and being a mom to a toddler—something has to take a back seat; and it’s usually the exercise. You know you really need to get your butt back into the gym when your three-year-old starts pinching the schmaltz (definition: chicken fat) on the back of your arms. Not helpful! I don’t know why I put such pressure and stress on myself to be ‘skinny’ for yet another family Bat Mitzvah—this one (the last of three in three months)...

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Kellogg’s Special K Protein Cereal, with Greek Yogurt
Mar28

Kellogg’s Special K Protein Cereal, with Greek Yogurt

This caught my eye at Gelson’s yesterday, though I suspect it’s been out for quite a while.   I tried it the way I usually eat Fiber One (Original Bran), Kashi Go Lean, or Kashi Good Friends. 1/2 cup cereal Add 1/4 cup Greek Yogurt (recommend: Fage 0%) Add 1/4 cup 1% low fat milk Enjoy! While I was taking the pics, the cereal got quite soggy and lost its crunch; so I learned that it doesn’t hold up to milk that well. I had started off with 1/2 cup of cereal, but felt I needed the extra 1/4 cup, which I tried with milk only. Adding Greek yogurt definitely gives it more creaminess and makes it far more satisfying and filling. These wheat, rice, and soy flakes are sweet enough that even with the tart Greek yogurt I didn’t need to add any sugar or Splenda. I like the slightly cinnamony taste, the crunch, and the fact that it has 10g of protein per serving, which keeps me satisfied for longer. I would prefer for it to have more than 3g of fiber. This cereal contains sugar, so it is not a Weight Watchers Power Food and would not be included in Weight Watchers Simple Start (2014) or Simply Filling Technique as a Power Food. Fiber One (Original Bran) doesn’t have any sugar and is therefore a Weight Watchers Power Food, so if you’re following the Simply Filling Technique that might be a better choice for you. Nutritional info for 3/4 cup Special K Protein cereal (32g) Calories 120 Fat 1g Carb 19g Protein 10g Fiber 3g 3 Weight Watchers PointsPlus values for 3/4 cup cereal (32g) Nutritional info for 1/4 cup Fage 0% Greek Yogurt Calories 32 Fat 0g Carb 2g Protein 6g Fiber 0g 1 Weight Watchers PointsPlus value for 1/4 cup Fage 0% Greek Yogurt 1 Weight Watchers PointsPlus value for 1/4 cup low fat, 1% milk   I think I’ll stick with my Fiber One breakfast, but I’ll keep this on hand for when I feel like something different! What’s your favorite low point, satisfying breakfast? I’d love to hear from...

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Weight Watchers Power Foods – will change your life for good!
Mar02

Weight Watchers Power Foods – will change your life for good!

In my humble opinion, this is what it’s ALL about! When I started focusing on eating healthy, nourishing foods (that mostly grow or walk!) I really started to feel satisfied and the weight came off. Now I don’t even need to count points because I know and trust my body to tell me when I’m hungry and when I’ve had enough. I love that I don’t have to feel guilty to eat a banana. This delicious Butternut Squash and Apple Soup—topped with Fat Free Greek Yogurt—is a Weight Watchers Power Food.   When I first joined Weight Watchers (in 2001) I remember my mom asking me why I never ate fruit. Well, I didn’t tell her at the time, but the truth was that I didn’t want to “waste” points on an apple when I could rather eat some sugar snap peas and then save my points for the Weight Watchers frozen treat every afternoon and the giant bag of popcorn I would eat every single night. What I didn’t realize was that the natural sugars in beautiful fresh fruit would have stopped my cravings for sugar and treats. I also used to cook everything without oil and didn’t want to spend a point on parmesan cheese. What I didn’t realize was the fat free food is not satisfying and you end up eating more to compensate. I would choose 1-point “lite” hamburger buns instead of “wasting” two points on an egg. When the Core Plan was first introduced to us as Weight Watchers leaders—the guinnea pigs, before it was marketed to the general public—we could NOT believe that we could eat as many eggs, avocados, etc. as we liked. It seemed to be too good to be true. Well… it was! The people who ate 6 eggs and 2 full avocados a day (I’m not completely exaggerating!) of course, did not lose weight. Here’s a good rule of thumb to live by: if it seems to be too good to be true, it usually is! Here’s another one that I used to tell my members: if you feel like you are over-eating, you are! The key with the Core Plan back then—and the Simply Filling Technique now (choosing all Weight Watchers Power Foods)—is to eat (satisfying foods) until you are satisfied. (Not full!) For Weight Watchers newbies, this may seem daunting. My advice would be to start off counting points so you get a good idea of how much you should be eating, and learn what foods are higher in Points values and should be eaten more sparingly. But still try to choose the bulk of your foods...

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Wow—tracking really DOES work!

It is 9:48pm. I just sat down at the computer to enter the four Go Lightly “Sugar Free” (therefore guilt free, right?) Fudgie Rolls… and to my surprise realized that I had just downed 3 points. I thought that I was being so “good” eating these instead of the true love of my life… real Tootsie Rolls. (sigh) As part of the new 2013 me, I signed up for my free Lifetime member ETools online account, and have been looking up points (horrifying!) and trying to track most of what I’m eating. (I usually loosely follow the Simply Filling technique.) This is after having to try four of the “Crunchies” (South African traditional oatmeal cookies) that I made today… which sent me on a slippery slope of sorts. I was trying out a new version of the recipe, and as I have mentioned before—it’s when things I make don’t turn out perfect that I just can’t stop eating them. Self torture! Why is that?? Let me just try one more to make sure that’s not exactly how they should be! And why is it that I always cave RIGHT before I have some big event and really need to be pulling it together? (See family Bar Mitzvah in Vegas in… THREE DAYS!) And of course, my sick toddler prevented me from working out today (really)… and now I feel kind of like a blob. This was not the plan! Thank G-d for spanx! The moral of the story… Track, track, and track!!! I will now go to bed before I eat anything else… Goodnight. And Happy Tracking! With Love,...

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The New Weight Watchers 360° Program—16 Routines that will change your life

I went to a Weight Watchers meeting today to hear about the new program (released this week), and also to put a stop to all the bodily and mental abuse that’s been going on in my house (aka my body). If you’ve been following my blog you will see that I’ve been doing a LOT of baking, and it seems that the more unsuccessful the item I have made the more of it I have to ingest! Why is that? And this coming from me—who used to drill into my Weight Watchers members heads not to eat anything that wasn’t “worthy.” I heard many times that members would hear me in their heads asking if something was “worthy” or not. So… I was ecstatic to see that Weight Watchers is finally pushing this part of the program—the behavior aspect and the science of why we lose control and overeat. Which in my humble opinion is what it’s ALL about! (Any monkey can count points.) I LOVE the 16 Routines – on page 25 of their introductory booklet. This is basically how I have lived my life for the last ten years, and how I have maintained my weight loss. Eat veggies or fruit with every meal and snack. Before you leave the house make sure you have a healthy snack with you. Eat breakfast every day. Know what you’re having for lunch. After each meal and snack, decide how many PointsPlus values you’ll use for your next meal or snack. Eat all your meals at a table. Put your fork down or take a sip of water after each bite. Eat all your meals free of distraction (e.g., not while watching TV, reading, in front of a computer, using your smartphone.) Before eating anything, ask yourself, “Is this worth the PointsPlus value?” (See—my old adage that has made ALL the difference) Get up and walk at least five minutes each hour. Know how you’re going to be active tomorrow. Always have comfortable shoes with you. Identify tasks you now do sitting and do them standing or pacing. Wait several minutes before reaching for seconds. Wear an activity monitor all day, every day. Get 7 – 8 hours of quality sleep every night. I was already inspired today, just from going to the meeting; instead of driving my three-year-old to the park I walked all the way up the huge hill to get there and had her dropped off. (She made it about half way home before I had to call for a ride!) I had forgotten about all the little things I used to do every day to feel and...

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