My week in food

Although I had a good week in food, my photos are pretty weak this week (hee hee).  I was able to go on a women's retreat last weekend in Coeur d'Alene, ID which was BEAUTIFUL and completely relaxing, but I somehow forgot to take pictures of my food which is how it should be when you're relaxed.

Breakfasts

Oatmeal with 1/2 smashed banana, 1 c. nonfat milk, coffee and cream

Oatmeal with 1 1/2 c. sliced strawberries (a few smashed in my oatmeal too), 1 c. nonfat milk, coffee and cream

This tasted like pumpkin pie for breakfast!  I'll post the recipe next.  1/4 c. dried buckwheat (cooked) with pumpkin, honey, pumpkin pie spice.  1 c. nonfat milk, coffee and cream.  

Same breakfast as above, but made with 1/4 c. dried teff (cooked) instead of the buckwheat

Lunches

1/2 can salmon, whole grain crackers, 1/2 c. plain yogurt, 1 1/2 c. sliced strawberries

2 fried eggs, 1 piece of whole wheat toast spread with Marmite, 1 1/2 c. sliced strawberries, 1/2 c. plain yogurt.

Turkey sandwich with mustard on whole wheat bread, zucchini sticks

1 fried egg, 1 piece of whole wheat toast spread with Marmite, 1/2 apple sliced thinly, zucchini sticks, 1/2 c. lowfat cottage cheese

1/2 c. plain yogurt, 1 tin of sardines packed in water, 8 whole grain crackers, 1/4 c. pomegranate seeds

Dinners

4 oz. plain baked potato, 1/2 c. sauteed mushrooms, steamed broccoli with 1 tsp. butter, 3 oz. London broil

My week in food

Although I haven't been cooking anything fabulous this week, I have been concentrating on fresh ingredients and healthy cooking.  The peach season up here is almost at an end, so you'll notice that all of my meals have peaches in them.  Thinking hard at this moment, I think peaches (fully ripe, local, summer peaches) may be my favorite food in the world.  (Okay, so that's an overstatement, but I just LOVE them!)  I'm trying to get my fill of them before they are gone for the year.  I thought I'd share with you what I've been eating this week to give you some inspiration in your own healthy meal planning.

Breakfasts

Thursday:  1/2 c. oatmeal, a fresh peach, 1 c. whole milk, coffee.  Notice my little rooster milk pourer?  This week, I discovered it holds exactly 1 c. milk.  Not only is it darling, but it's a good way to portion control!

Friday:  The same breakfast but with Kambaa tea instead of coffee.  Kambaa is an extremely strong tea from Kenya.  My tea supplier gave me a sample of it.  It is very astringent, but I think I like it.  Milk smoothed the tea out.

Saturday:  Sensing a theme this week with oatmeal and peaches?  I served my oatmeal with 1/2 c. whole milk.  (My little cow pourer holds exactly 1/2 c.)

Sunday:  1 fried egg, 1 piece of whole wheat toast spread with 1 tsp. Vegemite, 1 peach, coffee with 1/2 c. whole milk

Monday:  3 Tbls. grits, 1 tsp. butter, 1 c. nonfat milk, 1 peach

Tuesday:  3/4 c. plain, whole milk yogurt, 1/3 c. muesli, 1 peach, coffee with 1 Tbls. half and half.


Lunches

This week, I've been concentrating on incorporating a lean protein in each of my lunches to help satisfy my stomach until dinner

Wednesday:  Bowl of vegetable/chickpea/tomato soup I made from my Farmer's market haul.

Thursday:  Two egg omelette stuffed with chopped tomatoes, 1 piece of whole wheat toast spread with 1 tsp. Vegemite, 1 peach

Friday:  Tuna fish sandwich on whole wheat, 1 peach, 1/2 c. lowfat cottage cheese

Saturday:  Tuna fish sandwich on whole wheat, 1 peach, slices of tomato and cucumber, 1 Tbls. ranch dressing.

Sunday:  Last of the tuna on whole wheat bread, 1 peach, baby carrots and celery with 1 Tbls. ranch dressing.


Dinners

Thursday:  Bowl of leftover vegetable/chickpea/tomato soup, steamed broccoli with 1 tsp. butter, salad with 1 Tbls. ranch dressing, 1/2 c. lowfat cottage cheese, 1/2 c. raspberries.

Friday:  1 pieces (1/3 pizza) of California Pizza Kitchen's BBQ chicken pizza, steamed broccoli with 1 tsp. butter, raw carrots with 1 Tbls. ranch dressing.

Monday:  Fully loaded turkey burrito (turkey breast strips, 1 Tbls. light sour cream, 2 Tbls. soy cheese, salsa with a Flatout flat bread) sauteed turnip greens (are they always that bitter?) 1/2 c. lowfat cottage cheese.


I hope this gave you some inspiration in your own meal planning.  As for me, the farmer's market is tomorrow and I'm praying I can get a few more weeks of peaches in.  Even though I've eaten them practically every meal for a week, I still haven't had my fill to last me until next summer.

Healthy Potato Salad

After yesterday morning's "Bring it on" comment, I'm pretty sure I jinxed myself. My brain was just fuzzy all day and I was just plain tired. I hate oncoming colds. Lunch was a piece of whole wheat bread smeared with peanut butter, an apple, carrot sticks, 1/2c. nonfat cottage cheese and 1/2 c. healthy potato salad. The potato salad was FILLING!

Healthy Potato Salad by Joie de vivre

Ingredients:

3 red skinned potatoes, each cut into 8-16 wedges (leave the skin on)
1/2 c. frozen green beans
1/2 c. carrot slices
1 c. whole wheat pasta, cooked according to package directions and drained
1 Tbls. olive oil
1 tsp. salt
1 tsp. dried dill

Directions:

1. Place potatoes, frozen green beans and carrots in a steamer basket, cover and steam for 10-12 minutes until the potatoes are soft.
2. Place potato mixture and the cooked pasta in a large bowl. Add olive oil, salt and dill and stir to combine.
After such a filling and healthy lunch, I thought I was good to go, but around 4pm I bowed to the siren call of Spudnut doughnuts. I really think it was the oncoming cold as my head just felt fuzzy all day! To make up for the afternoon's indiscretion (ha!) dinner was turkey burgers on wheat buns, green beans, 1 c. cultured Bulgarian buttermilk, and potato salad which I didn't end up eating.
See, my turkey burger is happy I'm back on track. Speaking of fuzzy, I ended up putting the ketchup and mustard on the bottom of my burger! It was so strange to eat it that way that I had to turn the whole thing upside down. I just couldn't take the ketchup and mustard being on the bottom!
This morning is a new day, although even after a good night's sleep my brain is still a little fuzzy. Shredded wheat, milk, blueberries, water and coffee. Do you notice our rockin' retro flower cups? They used to belong to my husband's grandmother. Unfortunately they are starting to show their age and one by one are starting to crack, but they are fun to drink out of. Have a great day everyone!

Portion Control

How big are your dishes? After Thanksgiving, I splurged and bought myself a new set of dishes and glasses. I had been searching and searching for a set with a small cereal bowl and small glasses. Do you know how hard that is to find? It's amazing how your attitude changes toward portion control when you see a small glass filled to the top rather than a large glass with the same amount in it only 1/2 full. Suddenly, the same portion seems appropriate or even large instead of skimpy. Did you notice my milk glass filled to the top? It has exactly 1 c. of milk in it. What does 1c. of milk look like in your glasses?

In addition to portion control this week, I'm also focusing on more variety at breakfast. This morning, 2/3 cup shredded wheat, 3/4 cup blueberries, 1 c. 2%milk and coffee.

Lunch: Celery filled with cream cheese, grapes, whole wheat bread smeared with peanut butter and 1c. nonfat milk. I served myself on a salad plate to visually make the portions seem larger to my eyes while my mind still knew I was practicing control.

Yesterday I went for a lovely walk in the sun. It's amazing what the sun does to rejuvenate my attitude towards walking!

Weight Loss Weekly

This week, I did fabulously on my diet, but the exercise fell by the wayside. Why is it always one thing or another, but not all of the pieces put together at once!?

My goal for last week had been to go on four 20 minute walks, do week 2 of the 200 sit-ups challenge and to do two sets of 10 push-ups on three days. I went on 2 20 minute walks last week and did not do sit-ups or push-ups at all! I had been struggling, struggling, struggling with the sit-ups and need to find something different to do. Coincidentally, my husband sent me this article from the NY times about how sit-ups can strain your back.

http://well.blogs.nytimes.com/2009/06/17/core-myths/

I think my back (and my chiropractor) will thank me for switching to this method. I'll try it this week and let you know how it goes! Since I didn't reach my goal last week, I'm going to give it another go this week!

Bernie had a tough week as well and needs some encouragement. Pop on over to her blog and show her some blog love at Yo-yo No More.

Weight Loss Weekly

A breakthrough, Hooray!

Weight loss weekly is a weekly collaboration between me and two other bloggers who are also trying to lose weight.  Join us every Monday as we discuss tips and strategies and well as our highs and lows on our weight loss journeys.

A few weeks ago, the girls and I decided to take Weight Loss Weekly in a slightly different direction by setting weekly goals for ourselves as a way to hold ourselves more accountable.  We decided to focus for the first month or so on exercise.  For the first two weeks, I was STRUGGLING to meet my exercise goals (I did it, but it was solely because I knew I had to post my results.  There was lots and lots of grumbling each exercise day)  However, this week, I finally had a breakthrough.  Hooray!

My goal was to walk for 20 minutes, 4 times this week, do 10 modified push-ups on walking days and also to start the first week of the 200 sit-ups program.  Let me tell you, I was a little intimidated setting my goal last week.  Mainly I was afraid of the sit-ups and muscle soreness.  However, I persevered and not only met my goals, but exceeded them!

I walked 6 mornings this week!  Three 20 minute walks, and three 30 minute walks.  I exceeded my push-up goal as well doing 2 sets of 10 modified push-ups on two of the walking days.  I also completed week 1 of the 200 sit-ups program.  I did indeed have muscle soreness in my abs, but by the end of the week, it didn't seem so bad!  I did it, and without too much morning grumbling.  A breakthrough!  Hooray!

This week, I plan on increasing my workout goals by walking for 30 minutes 4 days this week.  I also plan on doing 2 sets of 10 push-ups  three days this week.  As for my sit-ups, I plan on repeating Week 1 of the 200 sit-ups program as I don't feel comfortable moving on and I think I started on a level that was too high for me.  I can feel myself getting stronger, but I am not ready to increase the repetitions yet.  Are you up for joining me?  Just e-mail me at joiecancook(at)gmail(dot)com and we can walk virtually together!

Sunny is out of town this week (hopefully keeping up with her exercise goals!) so it is just Bernie and me.  Check out what Bernie has to say, then pop over to her site to give her some encouragement!

"This week was definitely harder, and it's got me wondering if every day exercise is too much?" read more at Yo-yo No More

Weight Loss Weekly

Weight Loss Weekly is a weekly collaboration between me and two other bloggers who are trying to lose weight.  Join us as we discuss tips and strategies, as well as our successes and failures on our weight loss journeys.

Last week, the girls and I decided to take Weight Loss Weekly in a slightly different direction by setting specific exercise goals for ourselves to achieve during the week.  

One of Sunny's goals amazed me, one minute of push-ups!  Let's see how she did!  "I guess I don't hate exercising as much as I thought I did. I did pretty darn well this week, for me..." more at www.ThatExtra20Pounds.blogspot.com

Bernie was trying a varied approach to exercise with both walking and elliptical training planned but got sidelined by inclement autumn weather in Australia.  Did she make her goal?  Find out at Yo-yo No More.

My goal for last week was to take four 20 minute walks during the week.  I had planned to walk in the mornings as my evenings often get busy and had planned to walk Monday, Thursday, Friday and Saturday with a one day cushion of Sunday if plans got sidelined during the week.  Monday morning came bright and early last week.  Let me share with you my inner monologue.  "Six o'clock already?  No, no, no, no, NO!  Whhhhhhyyyyy????  Okay, you just made this goal YESTERDAY, you cannot bail already!  Oh, all right...."  After dragging myself our of bed, I actually had quite a pleasant walk.  The weather is getting warmer, the sun was shining brightly, birds were tweeting and there was hardly anyone out in the morning.  I thought to myself, "Hey, this isn't bad!  It's actually quite nice!"

Tuesday morning came and although I hadn't planned on walking, I decided to get out of bed and go anyway.  It's a good thing that Monday had been so nice because Tuesday was windy and cold!  If it had been this way on Monday, I definitely wouldn't have gotten out of bed on Tuesday to walk, but again, the walk was nice and now I was two down for the week.

Wednesday morning came too soon.  I didn't get out of bed this day but because choir practice was short on Wednesday evening, I decided to use the extra time to my advantage and went on a 20 minute walk.  3 down!  I can do it!

On Saturday, I did not walk, but used one of Sunny's ideas in vigorously cleaning the house to exercise.  I cleaned the bathrooms, cleaned under the bathroom sinks, swept and vacuumed the floors and ran about 5 loads of laundry.  Not walking, but I felt an accomplishment at the exercise and the clean house.

Sunday afternoon I did finish my goal although it wasn't formal exercise.  I need a new area rug for under my kitchen table and spent about 4-5 hours walking through furniture stores.  Although I didn't get my heart rate up, I was walking and count this as an achievement of my goal!

My goal this week is to again take four 20 minute walks throughout the week.  I will again try to walk in the mornings on Monday, Tuesday, Wednesday and Thursday.  This week however, I was inspired to add on a little bit of exercise by Sunny's push-up goal from last week.  Having two small boys, I actually have pretty strong arms from lifting them up.  However, when contemplating the push-up goal, I realized I can't do push-ups not because I lack the arm strength, but because after having kids, I lack the core strength to hold the plank position during a push-up.  This week, in addition to my four 20 minute walks, I am adding 10 crunches, 10 reverse crunches and 10 push-ups (against the bathroom counter.  Easier when you lack the core strength) on the days when I walk.  Oh boy, that does mean tomorrow doesn't it?  I'm a little panicked, but I can do it!

Would you like to join me in my goal?  Just e-mail me at joiecancook(at)gmail(dot)com and we can cheer each other on!  Also, if you have been inspired by Weight Loss weekly and would like to set your own exercise goal and post it on your blog, just link to this week's weight loss weekly post (all of ours) leave a comment with your post URL, and we will link back to you.  We can cheer each other on towards our goals!  Good luck this week!

Weight Loss Weekly

Weight loss weekly is a weekly collaboration between me and two other bloggers who are trying to lose weight.  Join us as we discuss tips and strategies as well as our successes and struggles on our weight loss journeys.

This week, we are taking weight loss weekly in a slightly different direction.  In the past, we have been asking each other questions in order to gain tips and insights into how the others approach weight loss.  This week, we are each setting a goal for this week pertaining to exercise and next week we will be discussing the strategies we used to achieve those goals (hopefully not excuses why we couldn't!)

First, let's find out what the goals of the other girls are this week:

Bernie says:

"For me exercise comes and goes, I go through stages where I feel like I've got it all worked out, and then for no obvious reason I hit a wall and just can't seem to get into it. I've smashed up against said wall these last few weeks and I'm determined to get out of my rut and back on the wagon" read more at Yo-yo No More

Find Sunny's goals at That Extra 20 Pounds

My goals this week are to walk for 20 minutes for four days this week.  This may seem like a small goal, but I haven't accomplished this feat in over a month!  I need a kick in the rear to jump start my walking routine again, but I also want to set myself up for success.  I know that accomplishing this goal will not be without difficulty, but I feel this is a realistic goal for myself.

My plan is to walk Monday, Thursday, Friday and Saturday.  I know this is lame, but Tuesday evening is the finale of American Idol so I KNOW I will not want to walk then (go Adam!) and Wednesday evenings are devoted to church choir, so that really only leaves me those four days with a cushion of Sunday if I miss one.  Also, I am trying something a little different this week, I usually walk after dinner, but after dishes, etc. often I am too tired for a walk.  This week, I am going to get up 20 minutes early and walk in the morning.  I think getting up 20 minutes early is doable, I'll let you know next Monday!

Is anyone up for taking this challenge with me?  We can cheer each other on!  E-mail me at joiecancook(at)gmail(dot)com if you are up for it!

Weight Loss Weekly

Weight Loss weekly is a weekly collaboration between me and two other bloggers who are trying to lose weight. Join us every Monday as we discuss tips and strategies as well as our highs and lows on this crazy weight loss journey.

This week we are down one blogger as Nurit has decided not to continue with Weight Loss Weekly. We'll miss you Nurit! However, Bernie, Sunny and I decided to continue as the process of thinking through my weight loss and this column every week helps keep me accountable. I hope you all are enjoying it as well.

This week, Bernie from Yo-yo No More asks:

Exercise is something everyone should be doing for general health and fitness. Do you have any tips for keeping your exercise routine fun and most importantly sustainable?

Let's hear what the other girls have to say first:

Sunny says:

"Exercise... that is a subject I've been trying to avoid and not think since I began my weight loss journey a few months ago..." keep reading at www.ThatExtra20Pounds.blogspot.com

Bernie says:

"Friends, flexibility and reality are the three things I try to keep in mind when exercising. I don't really have a routine to speak of, and this, I am learning, is actually my exercise style." Read more at yo-yonomore.


I say:

It seems that no matter how fun I make exercise, I have trouble with the sustainability part. Is it a momentum thing?  For my birthday, my husband and sons got me some walking poles.  I love these as they up my heart rate during my walks and add muscle tone in my arms as I'm walking as well.  They boost the benefits of my walks without increasing the impact level of my walks.  I love these poles and I do love walking.  It is easy for me to get into the walking habit and just going for a short jaunt in the evenings after dinner.  

However, even though it is easy for me to get in the habit, it is equally easy for me to fall OUT of the habit.  I'll usually walk consistently for a few months, then something will happen, I'll get sick, we go on vacation, whatever, then BOOM!  I'm out of the habit for a few months.  I just wish that someday it wouldn't be a daily struggle to get myself to go for a walk and that it is something I just do despite life getting in the way.

Currently, I am out of the habit.  I got sick about a month ago and haven't gone for my evening walk.  Wow!  Has it been a month!  How is it so easy not to exercise?  I need to get back into the habit.  Here's the goal, three 10 minute walks during the week.  That is not a lot but since it has been so long, I need to start slow.  Will you all keep me accountable?

How do you keep momentum going in your exercise routine?  Please share, I need ideas!

French Friday on Holiday

Happy Friday to you gorgeous French people!  If the weather is not yet warming up where you are take heart, spring is here!  French Friday will be taking a little summer holiday from the book reviews.  Don't be sad, everyone needs a little holiday and the French are famous for taking theirs.  I will still be posting recipes on Fridays in the French spirit, but I just need a little break from the book reviews.  If you have any ideas for books that would make a good read during French Fridays during the fall, e-mail me at joiecancook(at)gmail(dot)com.  I will take the summer to read them and start again fresh at the end of summer.

In other French news, Mirielle Guiliano's new French Women Don't Get Fat website has now launched!  This used to be a site for members who bought a paid subscription but is now free to all.  Check it out at frenchwomendontgetfat.com!  When I used to subscribe to this site, one of my favorite events was something called "Bombshell weekend".  For those who want to play, you must channel the spirit of a famous "Bombshell".  For some it was Audrey Hepburn, Marilyn Monroe, Catharine Deneuve, Lauren Bacall, Princess Grace...etc.  Then, in the spirit of being a "Bombshell" spend the weekend channeling that person's beauty and ease.  Then turn everyday events into the stuff of romantic movies.  For example, this weekend, I shall channel the spirit of Audrey Hepburn in the movie Roman Holiday.  Tonight, Gregory Peck (my hubby) is taking me out to see the new Star Trek movie.  Star Trek is not the stuff of romantic movies, but when you're sitting next to Gregory Peck, who cares!?  And what would Audrey wear to a movie where Gregory Peck would hold her hand?  Certainly not a pair of ragged jeans!  She would probably wear a nice skirt, a blouse, perhaps some pearls?  Also, red lipstick is a must!

Are you up for playing along?  Let me know how your weekend goes being a "Bombshell".  Oh, it is such hard work, but someone has to do it!  Hee hee!

Double cheeked kiss to all of you,

Joie

Weight Loss Weekly

Christmas buffet at the in-laws

Weight loss weekly is a weekly collaboration between me and three other bloggers who are also trying to lose weight.  Join us as we discuss our weight loss tips and strategies, as well as our successes and failures along the way.

Today's weight loss question comes from Nurit from 1 family. friendly. food.  Nurit asks: 

You’re about to go to an event - party, wedding, potluck, etc - where there’s going to be lots of (free) food. What are you doing about it? What is your strategy?

Let's hear what the other three have to say:

Bernie from Yo-yo No More says:
"Lots of free food did you say? I'm there. That about sums up my love of the event/party/wedding/potluck food related scenario. Lots of free food is like, well, lots of free food, does it get any better? But is it really free? (see where I'm going with that.... ohhh the witty intelligence is too much)" read more at yo-yonomore

Nurit from 1 family. friendly. food says:
An imaginary scenario: you go to a party, you see all the wonderful food, you either decide “I’ll only try just one bite of some dishes that look good”, or you don’t even think about it and just go with the flow. The result – you feel over-stuffed, you think “I ate too much. Why did I do that?” Does this sound familiar? Read more on 1 family. friendly. food.

Sunny from That Extra 20 Pounds says:
"When it comes to free food, forget it! My strategy? Unfortunately it's Eat, Eat, Eat..." keep reading at www.ThatExtra20Pounds.blogspot.com

I say:

I wish I could tell you that I always behave well at potlucks or buffets, but sadly, I can't. There is a reason why I am overweight! But I do have some tricks to help my best intentions along.

Strategy #1:  The Snack.  When facing an endless eating situation, have an apple and a glass of water before you go.  I once talked to someone who tried this same strategy with a tablespoon full of flax seeds mixed into a glass of water.  Just have a little something so that you are not raving hungry when you face the endless dishes.

Strategy #2:  The Mental Rehearse.  Before you go to the party, imagine the buffet.  Then imagine yourself with your small plate in hand, reviewing all of the options before carefully making the wisest choices.  When you get to the party, your mind is already prepared for what you are going to do.  

Strategy #3:  The Anchor.  Do you have a little red dress in your closet that helps remind you of your goals?  The anchor works in the same way, just away from home.  You wear a bracelet or ring or necklace that reminds you of your goals when you face temptation.  Theoretically, I smile because this one doesn't work so well for me, when facing the endless buffet, you touch your anchor item and it reminds you of your goals so you do not overindulge.

Strategy #4:  Do your best, and forgive yourself.  This strategy accepts your weakness and acknowledges that you do not face these situations everyday (THANKFULLY!).  In this strategy, you make the best choices you can make for yourself, and then forgive yourself if you do overindulge.

As crazy as it sounds, I do heavily rely on Strategy #2, the Mental Rehearse.  For me, overindulging is a matter of habit, so to change those habits, I need to mentally rehearse them over and over.  When they are practiced over and over, even in my mind, they become part of what I do.

Do you have any ideas to help us through the crazy wedding/summer/back to school/fall festivals/Christmas buffet season?  Do share!

French Friday

Bonjour to you beautiful French people!  I apologize for the lapse in French Friday last week.  My excuse?  I've been embracing my inner French girl.  French women revel in the changing of the seasons and alas, the weather has been too nice to sit inside.  After weeks and weeks of cold, dreary weather, the sun has finally peeked through the gray, the weather has warmed, and blossoms have erupted all over, signaling the beginning of spring.  I just could not let this passage go unnoticed.  The boys and I have been going to the park daily, we have planted our tomatoes, cleaned up our strawberry plants, and planted our herbs.  Ah, spring!

Today, I will be reviewing Steps 6 and 7 from The French Don't Diet Plan by Dr. Will Clower.  At the rate I am going with this book it will take me through mid-May, but sometimes, it is nice to slow the pace down every once in a while.  A few of you have also e-mailed me with suggestions for future French Fridays, merci beaucoup!  If you have a book you think would lend itself well to French Fridays, please let me know.

Now, back to the French Don't Diet Plan.  

Step 6:  Don't Eat and Drink at the Same Time

When you think of the beverage that French people eat with their meal, the majority of us will think of a nice glass of wine.  Do we think of the French as a country of sloppy drunk people?  Of course not, the French think of wine as food, appreciate it as an accompaniment to their meals, and sip and savor their wine.  A serving of wine would be about 4-6 oz.  When we think of the accompaniment to an American meal, what do we think of?  A 20 oz. bottle of soda?  A 16 oz. glass of water?  Dr. Clower uses these drink portions as another way to point out American over-consumption.  Even in something as calorically innocuous as water, Dr. Clower says that we train our bodies to over-consume when we drink this much.  He suggests eating meals for a few weeks without anything to drink.  Then re-introducing beverages back into the meal in small portions to sip with meals, not gulp, as a way to enjoy your meal more.  (and I'm sure he would tell you to throw the soda in the garbage as it is chock full of faux ingredients)

I would agree with Dr. Clower up to a point, but water consumption is one way to trick your stomach into feeling it is full.  When you are cutting back on portion sizes, this is an important part in the arsenal of not being hungry.  Again, everything in moderation and everything gradual.  Cut back on your drink portions gradually.  Start by sipping your drink, not gulping.  Naturally, your portions may cut themselves down on their own!

Step 7:  Eat All You Want (You'll Just Want Less)

In this step, Dr. Clower discusses what he calles the "ender", a small, calorically dense nibble of food that signals to your brain that the meal is finished.  French enders consist of cheese, a square of dark chocolate, coffee or tea.  The ender is what helps the French avoid snacking between meals by creating a mental bookend to the meal.  Dr. Clower also discusses strategies for getting over the hurdle of between meal hunger.  Have you noticed how hunger is a progressive feeling.  Between meals, it starts out small, may get raving for a moment, but then after a few minutes disappears?  Your body is telling you that it is starting to get hungry, but it is not starving.  In order to make it to your next meal, be sure to eat three meals a day and on time.  Then, to survive your hunger blips, Dr. Clower suggests either waiting out your hunger blip, drinking a small glass of water (slowly!), or perhaps having a small snack if you can't take it anymore, but it is merely a small snack, something to help you make it to your next meal, it is not a meal unto itself.

Homework for this week:

1.  Sip and savor your beverages with your meals.  Do not gulp.  Drink in small portions.

2.  Eat regularly and healthily to control between meal hunger.

3.  If you are struggling with between meal hunger, try some of Dr. Clower's strategies for making it through between meal hunger blips.

Next Friday, I will be discussing Steps 8-10 from the French Don't Diet Plan.  Until then lovely French people, enjoy the beautiful spring weather!

Weight Loss Weekly

Weight loss weekly is a weekly collaboration between me and three other bloggers who are also trying to lose weight.  Join us every Monday as we discuss tips and strategies as well as our successes and failures along our weight loss journeys.  

Today Sunny, from That Extra 20 Pounds, asks:

Right now, I'm focusing on losing some weight before our summer beach vacation (which means bathing suits and shorts EEK!!) which is 8 weeks away. When you're working hard towards a certain weight loss goal, what is your one unique secret weapon or trick that helps speed up your weight loss?

First, let's here what the other three have to say!

Sunny from That Extra 20 Pounds says:

"Hmm, I think my most helpful secret weapon has to do with a delicious dessert that is actually not forbidden, not even when I'm trying to speed up my weight loss..." keep reading at www.ThatExtra20Pounds.blogspot.com

Bernie from Yo-yo No More says:

"When I first read Sunny's question I thought "well this will be an easy post, short, a few words even" because I really don't have one. My attempts at speeding up weight loss have been sad sad affairs that usually last a whole 15min after my burst of motivation and planning." Read more over at Yo-yonomore

Nurit from 1 Family. Friendly. Food. says:

"The last time I wore a bikini was 6 years ago when I was 4 months pregnant. We were in Hawaii. But I do have a secret to share with you about wearing bathing suit again. It all began 4 years ago"… read more at 1 family. friendly. food.

I say:

Secret weapons in the weight loss arsenal?  Okay, I'll dish...I really feel for me that short term quick weight loss is a recipe for disaster!  I've tried the extreme calorie deprivation for a few days, only to get so hungry I end up eating, eating, eating and gaining back every ounce I lost plus more!

If I have an immediate goal, a wedding, a vacation, etc., I will generally try to cut out a few little extras from my diet and walk more.  Gone are the days of the quick fixes though.  I realize that I didn't gain the weight in 6-8 weeks so why should I expect it to come off that fast!  Slow and steady, slow and steady...

Weight Loss Weekly

Weight Loss Weekly is a weekly collaboration between me and three other bloggers trying to lose weight.  Join us every Monday as we discuss tips and strategies as well as our successes and pitfalls on our crazy weight loss journeys.

This week's question is asked by yours truly!  I ask:

"How do your family and friends support you or hinder you in your weight loss efforts? Do they adapt easily to your changing habits and help you along, or do they confront your new habits with skepticism?"

This question obviously stemmed from a specific event.  Let me paint a picture for you.  The place? Applebees. The dessert? Cheesecake shooter...eew. After a bite, I put my fork down not wanting to waste the calories. My friends (well, not so much anymore) look over at me and sneer, "Oh, is this the new thing you're doing now?" Fortunately, the comment makes me think about our friendship rather than my weight loss goals and efforts, but there is always that nagging doubt...."is this my next new thing or am I truly committed to making a lifestyle change?"  This incident happened to me about eight weeks into my weight loss journey.  At the time, I was down about 13lbs. and was comfortably wearing a pair of jeans that had previously been so tight, I could only wear them for 30 minutes on laundry day while my others were in the wash.  

There I was so proud of myself and my accomplishment, not wanting to ruin it by retreating to an old habit and eating a disgusting dessert, and they were trying to negate my great feelings in one snide comment.  Well, like I said, they are not really my friends any more.  There are no hard feelings, we still say hi and chat if we run into each other, but I realized how toxic "friends" like that can be to a lifestyle change.

My husband, on the other hand, is extremely supportive of my weight loss efforts.  He cheers me on by loving every healthy meal I make and is excited by new clothes I have to buy (minus the money part) because my old clothes are getting frumpy and baggy.  This makes all the difference in the world to a lifestyle change.  You definitely need your life partner to support you in a life style change, and mine does that for me.  As for my old friends, they are still stuck in their old way of life.  I do not judge them, but as I said, there is no love lost on my part.  I prefer to hang out with people now who are like my husband, supportive and enthusiastic for me.  That is much healthier for the new healthier me.

Let's here what the other three have to say on this topic:

Bernie from Yo-yo No More says:

"I think the most amazing way in which my friends and family support me is by loving me no matter what. I can be in "crazed diet" mode or in "don't give a stuff" mode and they just accept me for me, and carry on being the best family and friends a girl could ask for." Read more at Yo-yonomore.

Sunny from That Extra 20 Pounds says:

"My husband has been really good. Like when I was first trying to change my eating habits and was cranky and starving, ready to give up and chow down on a whole bag of potato chips..." keep reading at www.ThatExtra20Pounds.blogspot.com

Nurit from 1 Family. Friendly. Food is taking a week off from Weight Loss Weekly to participate in the United Way's Hunger Action Week.  She and other bloggers have committed to feeding their families, or just themselves, for the week, on the budget allotted to a family of equivalent size on food stamps.  For Nurit's family of four, she is allotted only $22 a day to feed them.  Please pop over to her blog to cheer her on as she brings awareness to the struggles families on food stamps face feeding their families nutritious meals.

April French Friday #3

Bonjour to all of you gorgeous French people!  How did your pantry purge go last week?  After visiting the health food section in my local grocery store, I was able to find fun kid cereals without HFCS in them, as well as an all purpose baking mix without hydrogenated oils in it to replace the Bisquick in my pantry.  Also, I was pleasantly surprised to find one brand of ketchup at my local WalMart without HFCS in it.  (It was tough to spot though)  There are options out there if you want to give up faux ingredients in your food!

This week, I will be reviewing Steps 4 and 5 in The French Don't Diet Plan by Will Clower.  For me, these chapters come down to one basic idea, the French love their food, most Americans love gluttony.  A love of food and a love of gluttony are not the same thing and if you can slow down the pace of your meal, you can retrain yourself away from loving gluttony, and towards someone who loves food.  Simple yet profound, isn't it?

In order to retrain ourselves away from over-consumption, Dr. Clower has several ideas.

#1:  Most Americans have a distorted idea not only of portion sizes, but also of bite sizes.  Take smaller bites and thoroughly chew your food.

#2:  Most Americans speed through their meals.  This week, I was sitting in a McDonald's with my kids.  We were just starting our meal when in comes a man.  He orders two sandwiches, sits down, and completely eats both of them in five minutes.  I watch him get back into his car while I am not only halfway through (and I consider myself a fast eater)  Gross huh?  It takes about 20 minutes for our brains to get the signal that our stomachs are full, by that time, most of us have already over-consumed.  Take AT LEAST 20 minutes to finish your food.  Portion out your plate into quarters if you must and eat one quarter every 5 minutes, put your utensils down while you chew, only pick them up again when you are completely finished chewing and have swallowed.  Take your time with your food, and your brain will get the message your stomach is full with much less food consumption.

#3:  Plan on seconds by serving yourself less than you think you want.  Take 20 minutes to eat this smaller portion.  Chances are, in 20 minutes, you will be completely satisfied with the lesser amount, but if not, it is okay to have seconds, just again serve yourself less than what you think you want, then again take your time.

These lessons are going to take lots of practice for me this week.  If you decide to practice with me, let me know how you're doing, I will need the encouragement!  Next week, I will discuss my progress from this week, as well as review Steps 6 and 7 from The French Don't Diet Plan.  Please join me!  Until then lovely French people, a little homework....

To do this week:

1.  Make dinnertime a special time.  Eat with your family, set the table and atmosphere nicely.

2.  Use smaller plates and smaller utensils.  Take smaller bites.

3.  Serve yourself less than what you think you will want...plan on seconds.

4.  Take AT LEAST 20 minutes to eat.  Put your fork down while you are chewing (what do I do with my hands then?  This is something I'm going to struggle with)

Good luck and don't forget to keep me informed on your progress!

April French Friday - The Pantry Purge

Bonjour to all of you lovely French people on this lovely Friday.  This week, I have decided to slow the pace of French Friday down a little and instead of plowing through another section of Dr. Clower's book, The French Don't Diet Plan, I will reflect on my week of food using his guidelines from Step 1.  Last week, you may remember that Dr. Clower recommended doing a pantry purge to get rid of all products containing fake ingredients.  If you would like to catch up, here is a link to last week's post.  As of last Friday, I was unsure that I could actually DO a pantry purge.  I was afraid that there would be too much "food" (Dr. Clower insists that if there are fake and engineered ingredients in it then it is not food)  that I would have to throw out and that I would feel guilty for wasting it all.  I'll show you what I mean.

Here was the state of my pantry as of Monday.  I agree, it IS quite frightening!  I started with the top shelf, a huge black, plastic bag and just the intention of finding out what exactly I was consuming.  First of all, I was amazed at the amount of stale and expired products up there.  (Even with the extended shelf life engineered ingredients gives them, there were still expired products!  Ew!)  Once I started looking at what was in the "food" and chucking things out, it surprisingly got easier to throw things out as I went along.  Could I have been eating all of these chemicals?  Does everything contain corn syrup?
Here is the state of my pantry after the purge.  It is still not yet organized, but as you can see, I didn't have to throw everything out.  On the top shelf, I still have some whole grain cereals, dried fruit, powdered milk.  On the second from the top are my baking supplies, flours, sugars, etc.  On the second from the bottom, there is a bin of grains, the oils, and some more dried fruit, and on the bottom shelf, a bin of teas, coconut milk, tuna, a can of pumpkin and a bottle of lemon juice.

I was not able to part with ALL of the "fake foods" as I was pretty sure I wouldn't be able to.  There were eight offenders I just couldn't part with...yet.   They are:

Top shelf:  Sprinkles, Bread crumbs and Bisquick

Sprinkles?  You know, those things you shake on top of cookies to make them pretty?  They contain corn syrup solids as well as a host of other engineered ingredients.  I know that French pastries never have sprinkles on top, but I just couldn't get myself to throw these costly, and pretty, things.

Bread crumbs:  I often make my own bread crumbs, but for those days when I just need to grab something quick, dried bread crumbs come in so handy.  The container I have lists high fructose corn syrup as the second ingredient.  I could easily rid myself of this product, but I think the fact that it was just purchased last week had me feeling a little guilty for wasting it.  My plan for this product is just to finish it and then use the container to house my homemade bread crumbs.

Bisquick:  First of all, I had no idea that Bisquick contained engineered ingredients.  But a check of the ingredient label reveals partially hydrogenated soybean and/or cottonseed oil.  I was unable to rid myself of the Bisquick yet because it used to be my go to helper in the kitchen for those pancakes and waffles my son loves so much.  Although, I have to admit, ever since I started making sourdough pancakes and waffles with my sourdough starter, I haven't touched the Bisquick.  I could easily rid my life of this product, but I think for sentimental purposes I couldn't throw it out yet, plus it is a brand new, Costco sized box.

Second shelf:  Chocolate pudding mix

Chocolate pudding mix...I just couldn't do it.

Third shelf:  Vegetable bouillon

The vegetable bouillon I have contains MSG, hydrogenated palm oil, as well as various other engineered ingredients further down the label.  Again, I think I'm holding onto this for the convenience.  I really don't use it that often, but when I want to throw together a quick soup and I'm out of stock, it comes in handy.

Bottom Shelf:  Shoyu, Barbecue Sauce, Worcestershire Sauce

Shoyu:  This is a flavorful soy sauce used a lot in the Hawaiian islands.  It contains Caramel coloring and Sodium Benzoate.  I couldn't get rid of this one because I wasn't quite sure what real food I could substitute it with.

Barbecue Sauce:  Sadly, high fructose corn syrup is the first ingredient.  It's a brand new bottle so I think that is why I couldn't rid myself of it.

Worcestershire Sauce:  Again, this was a new bottle which is why I couldn't get rid of it, but it contains high fructose corn syrup as the third ingredient.  Aside from being a new bottle though, this, like shoyu, is another product for which I'm not quite sure what real food it can be substituted for.

My homework this week:

1.  See how easily I can cook using real food.  (I'm actually not too worried about this)

2.  Try to find alternative recipes or products for the fake foods I just couldn't get rid of

3.  Read Step 2 and start practicing taking smaller bites and slowing down the pace of my eating.

Thank you so much for indulging this little departure for French Fridays.  The French love to slow down and enjoy little things in life, which is why I felt it was important to slow down and really examine this week in food.  Next week I will be discussing Step 2 from Dr. Clower's book The French Don't Diet Plan, please join me!  Until next week lovely French people, a bientot!

Weight Loss Weekly

Weight loss weekly is a weekly collaboration between me and three other bloggers who are trying to lose weight.  Join us as we discuss tips, tricks, strategies, as well as our successes and failures on our weight loss journeys.

Weight loss weekly has a new collaborator!  Bernie from Yo-yo No More has joined us in our weekly column and I am so excited.  Bernie is so insightful about herself and her weight loss journey.  She is a no holds barred type of writer and just lays all of her emotions on the line.  I really respect her honesty and can see so much of myself and what I struggle with in her.  Hop on over to her lovely blog and welcome her!

Today, Nurit from 1 Family. Friendly. Food asks:

You’re trying to lose weight and eat good food, but there is a type of food or drink that you love so much. It could be junk food, it could be loaded with calories but you just got to have it. You might be able to avoid it in the short-term for the sake of your diet, but not all your life. It’s your weak-spot-food. What is it and why do you love it or crave it so much?

Here is what the other three have to say:

Bernie says:
"In this, my attempt at weight loss #982 736 001, I am determined to succeed like never before. Gone are the days of fad diets, restrictive food lists, obsessive weighing and the torturous feelings of deprivation and despair...... Read more at Yo-yonomore

Nurit says:
“There are a few weak spots for me, but I can narrow it down to two, heavy cream and baked goods. Since I can remember myself, I was fascinated by heavy cream... Read more at 1 family. friendly. food.

Sunny says:
"I'm still not sure the right way to deal with all my favorite bad-for-you foods. Should I limit myself to eating some of my favorite things only 1 day a week? Like an "eat whatever you want day"?" keep reading at www.ThatExtra20Pounds.blogspot.com

I say:

Weaknesses? Yeah, I can name a few dozen. Weaknesses can be shored up, however the irrational frenzy I feel when around a pepperoni pizza is another thing entirely! Oh pizza, why do you torment me so?

This is a photo of one of my very first blog posts Pizza Margherita

There is just something about pizza...the saltiness (Pepperoni is my favorite), the dough, the tomato sauce, the cheese...I know this is not a typical Weight Loss Weekly post for me, but if we are talking about weaknesses, I need to show you the extent of my obsession.

Homemade thyme foccacia, I believe this does count as a pizza

In the past 11 months, I have blogged 5 different pizza posts. Pizza alone is not necessarily bad for one who is dieting, it is the overeating of pizza that is bad. For some reason beyond me, I have the best of intentions when I begin eating pizza. I'll drink a glass or two of water, I'll serve one piece of pizza on a small plate and put the rest of the pizza in the oven to stay warm, I'll fill up my plate with vegetables, I'll mentally rehearse eating just one slice...yeah, I've tried them all, but pizza is just something that once I start, all reason goes out the window and I become frenzied!

Uncle Scott's Pizza

I have tried experimenting with crusts using whole wheat in an attempt to fill up my tummy, this does work a little, but I don't stick with the whole wheat.

No Knead Pizza Dough

After looking at all of these photos, I wonder if I am a little masochistic!  I obviously love pizza, but I always feel guilty after eating 4 or 5 slices (oh, yes I do eat 4-5 slices)  Perhaps the answer for me is to try to stay away from pepperoni pizza as much as possible and just realize that it is a weakness.  Perhaps my problem is thinking I can control my obsession and that is where the guilty feeling is stemming from, because I can't control it.  Perhaps my best bet is pepperoni pizza abstinence and when I do occasionally indulge, just realize that this food is my weakest spot, indulge and enjoy, and just realize that the amount I consume cannot warrant having it more than once every month or two.  Actually, just typing those words gave me some sort of freedom from the frenzy.  

Indulge my inner monologue for a moment, will you?  I went to Chuck E. Cheese with the kiddos a few days ago and had 5 pieces of pepperoni pizza.  Okay, I felt enormously guilty afterwards, but let me just change this inner dialogue.  So I had 5 pieces of pizza, and they were good.  Wow, that was a lot of pizza and it did derail my diet this week, but, it happens, I'm human.  I need to get right back on the healthy eating train and just forgive myself.  Should I eat pizza every week?  Not if I want to continue on my new lifestyle.  Can I forgive myself for overindulging in pizza every couple of months?  Yes, I think I can make peace with that.

April French Friday #1

Bonjour to you lovely French people!  Can you believe it is not only Friday, but April?  Spring is taking her time getting dressed this year, and the anticipation has me frenzied, but I think the final product will be worth it.  She is adorning her hair in lots of delicate pink and purple blossoms and the hem of her dress is decorated in daffodils, tulips, and narcissus.  She is merely waiting for the sun to make her grand entrance.

With the arrival of April however, comes not only spring, but also a new book for French Fridays, The French Don't Diet Plan by Dr. Will Clower.  This is a bit of a departure for French Friday since it is an actual plan, but there is so much we can learn from this book and tricks to help us slow down, slim down, and enjoy our food.  I would recommend picking up a copy for yourself or checking one out from the library to understand the nuances of the plan.  Obviously I can't discuss all of his points, but I will be touching on the ones that affect my weight loss journey.

Today, I will be discussing Part 1 of The French Don't Diet Plan which encompasses the introduction, as well as Steps (chapters) 1 through 3.  What was most profound to me about this plan, is that Dr. Clower endorses eating REAL food.  I know you're thinking, "Well, isn't food all we eat?"  But the author deduces that the majority of food in American supermarkets is "faux", filled with inventions and ingredients designed to keep them shelf stable, moist, smelling appetizing, sweetening them, etc.  There is nothing real about these ingredients and they are just designed to fool us into thinking the food is real.  French people eat REAL food which is what our bodies are designed to eat.  The French eat vegetables, cheeses, yogurts, eggs, meats, while Americans are eating packaged lettuce gassed with chemicals to make it last longer, cheese products, "yogurts" with thickeners, sweeteners and stabilizers, egg substitutes, and meat that has been cured with nitrites and flavorings.  Real food grows from the ground, or comes from an animal that had a mother and a father.  There are no inventions or added ingredients in a tomato or an egg, they are just a tomato or an egg, but when you look at egg substitutes, or canned tomato products, you are ingesting a lot more than just egg and tomato.

Dr. Clower recommends a pantry purge and eating only real food.  I completely understand Dr. Clower's recommendation of eating real food.  In fact, when I thought about all of the "inventions" in my diet, it kind of grossed me out a little and made me angry at the American system of food commerce.  However, I know that a pantry purge is going to be difficult for me to do.  Partly because I think of all the wasted money in "food" and I know that my pantry will be mainly empty when I'm finished with the exception of a container of grits, some old fashioned oats, and the baking ingredients like flour, sugar and my stash of high end chocolates.  But all of the rest would have to go.  Am I ready for that?  Do I really want to continue to consume "inventions"?  Do I really want my kids to continue to consume "inventions"?

This morning, I quickly grabbed four products out of my pantry to examine:  Rice Krispies, Kraft Macaroni and Cheese Spirals, Carnation Instant Breakfast by Nestle, and Marie Callender's Whole Grain Caesar Gourmet Croutons.  I have always looked at the calories and the fiber in products as to how "good" or "bad" they were, but Dr. Clower is telling us to retrain ourselves to look for "inventions".  Deep breath....okay, here I go.

The Rice Krispies contain rice, sugar, salt (okay so far), malt flavoring (hmmm....) and high fructose corn syrup (doh!  invention!)  And that is in a cereal that I have never thought of as sweet.

Carnation Instant Breakfast by Nestle.  This touts itself on the outside of the package as being a "complete nutritional drink" with "2x protein of an egg and 2x the calcium of yogurt".  I sometimes give this to my children for breakfast with a piece of toast.  Gulp, looking on the back....nonfat milk, sugar (okay, real so far), maltodextrin, cocoa processed with alkali, lactose, dicalcium phosphate, natural and artificial flavors, carrageenan, sodium aluminosilicate, soy lecithin, magnesium hydroxide, sodium ascorbate, vitamin E acetate, vitamin A palmitate, .....ugh, I'm getting weary and disgusted....and I'm only halfway through!

Kraft Macaroni and Cheese Spirals.  This is a twice monthly staple in our house because it is quick to prepare and the kids love it.  The "enriched macaroni product" contains:  Wheat flour, niacin, ferrous sulfate, Thiamin monotriate, riboflavin, and folic acid. (I read wheat flour that has been stripped of it's vitamins so the vitamins are added back in).  The Cheese Sauce Mix contains:  whey, milkfat, milk protein concentrate, salt, sodium tripolyphosphate, citric acid, lactic acid, sodium phosphate, calcium phosphate, milk, yellow 5, yellow 6, enzymes, cheese culture)  Bingo, inventions galore!

Marie Callender's Whole Grain Caesar Gourmet Croutons.  I bought these because they touted whole grains and were relatively low in calories.  Looking at the back, they contain:  Whole wheat flour, water, partially hydrogenated soybean oil, high fructose corn syrup....and on and on.  I'll stop there since I've already come to two inventions in the first four ingredients!

I know my diet would be better if I stopped eating inventions.  The question is, do I have the guts to actually do it?  I know that making my own croutons from bread that I've baked would be healthier, but can I give up the convenience?  On the same note, can I make my own macaroni and cheese to rid my children's diet of yellow 5 and 6 and sodium tripolyphosphate?  When I think of it in terms of ridding my diet of these inventions, of course I can make my own food from real ingredients, it is just my penny pinching side that is going to have a hard time just throwing these fake foods away.  Perhaps this step will be gradual for me.  As I use them up, just not replace them.

Lose your Sweet Tooth

Dr. Clower goes on to say that when we eliminate these fake foods (like high fructose corn syrup) from our diet, we will eventually lose our sweet tooth.  Real dessert and real chocolate will be a luxurious end to our meals, instead of something we crave and overeat.  American ooey gooey desserts will just become cloyingly sweet and you will begin to love yogurts, and cheeses, and fruit tarts as desserts.

Homework for this week:

1.  Do a pantry purge (if you dare).  If you are like me, at least look at the ingredient lists of things in your pantry.  How do you feel about including these "non-food ingredients" in your diet?  How do you think your diet would change if you were only eating real food?  Think about how eating only real food might free you from calorie counting, carb counting, sugar counting, etc.

Next week, I will continue to discuss The French Don't Diet Plan with Part 2:  How the French Eat.  This section has really helped me with my biggest hurdle to weight loss, eating too fast.  I hope to see you all there!  In the meantime, tie your scarves jauntily around your necks and go out for a stroll to admire Spring's beautiful new dress.