Power of the protein

As I have been focusing on healthy eating (and losing a little weight) I have also been focusing on making sure I get protein into my diet, thanks to my friend Gail.

Gail has asked me, where’s your protein when I post something on Facebook that I am eating. So this got me thinking more about protein and adjusting my diet to make sure I am eating it daily.

So, of course, I had do some research and share what I find with my readers.

Protein, which contains important nutrients, keeps you feeling fuller. This is definitely something important when you are trying to lose weight or maintain your weight.

I recently started back on Weight Watchers. The way the points are calculated have changed. Protein is now a factor in calculating Points Plus. (Calories are out and carbohydrates are in. Fiber and Fat are still factors.)

This WebMD article states: A study, reported in the Journal of Nutrition, showed that a high-protein diet combined with exercise enhanced weight and fat loss and improved blood fat levels.

Protein is a macronutrient that is essential for maintaining the healthy function of all of your organ systems, and ensuring that your diet includes adequate protein intake … Continue reading

Staying on track … or not

This past week I was in Tucson for a family matter: My 90-year-old grandpa had a tumor removed from his colon on Tuesday. Surgery is serious for everyone.

But for a 90-year old, well, that’s another story. I decided it was important for me to be home to visit with my grandpa and be there before, during and after the surgery for my grandpa, me, my dad and my family.

The week before I went out to Tucson I had started back on Weight Watchers Online. My first week on plan went well.

I debated on whether to try to continue on plan or to make it OK for myself to be off plan for the week. I decided to not worry about what I was eating and whether or not I was exercising (which I didn’t do once, unless you count taking the stairs at the hospital).

A great friend and avid reader and supporter, Jen, tried to post a comment on my post I love my family via her iPhone. She had difficulty. So instead she posted it on Go Fit Girl’s Facebook page.

Jen wrote: There’s always one food/fitness thing near and dear to my heart: stress … Continue reading

Family is First

This past week has been rough.

Work has been busy and tense.

My grandpa has been in the hospital. He went in last Sunday night and left Friday. They kept doing one more test. He has a tumor on his colon, which needs to be removed. It could have been much worse.

I have decided it is best for me to go to Tucson to be there for my grandpa and my dad. I want to be there before and after Grandpa’s surgery, which will be on Tuesday.

I also want to be able to help out anyway I can. If Grandpa needs groceries, I will make sure to get them. If Grandpa needs something from Walgreens, I will pick it up. If my dad needs me to pick up dinner, I will.

My grandpa is 90. You would never know it if you met him. He is a pretty amazing grandpa. I am grateful for him.

As a little girl I had three great-grandmas; two grandmas; and two grandpas. My first great-grandma died when I was in junior high; the second in high school; and the third two days after my wedding. (I believe she waited until after she … Continue reading

Recommitting to Weight Watchers

I am committed to eating healthy as I wrote about recently. But I have to admit I am having a hard time with the accountability.

Weight Watchers helped me lose my 30 pounds years ago. So I have decided to utilize the expertise of them once again. I don’t have time to go to meetings (or I guess I am not willing to make the time). I think the support meetings are important. But for now I really need to track my food and receive a little knowledge once again on making better choices.

When I attended meetings before I attended Weight Watchers at work, which was great. Easy to make meetings and having a lot in common with the other members of the group made me successful.

Today I signed up for Weight Watchers online. The program has changed since I last tracked my food. So I am taking the time to learn the program and how the points differ from what I knew and practiced for many years.

Some of you may think I look fine. That I don’t need to lose weight. But I actually am about 5-6 pounds over my original goal weight. And … Continue reading

Tiny bites and tiny spoons

For many years I have had a candy bowl on my desk at work.

There are times it is very tempting to me and I feel like I can’t stop eating from it. Most of the time I find if I don’t start I am OK. Other times it is not tempting to me at all whatsoever.

Today I had one tiny Baby Ruth. I told myself I could have one. I ate the tiny candy with tiny bites to make it last longer. It seemed to satisfy my need for chocolate and I wasn’t tempted to eat more.

One of my co-workers came over this afternoon to get some chocolate.

I told her how I ate one with tiny bites. She told me she heard some super model talking about how she kept her weight down. Apparently one of her tricks was to use a tiny spoon to eat ice cream. My co-worker tried it and she said it worked.

It likely gives her brain time to realize the sweet tooth has been satisfied. That likely worked when I took my tiny Baby Ruth bites.

I mentioned one of the tips I learned in Weight Watchers was to use … Continue reading

Water retention & staying hydrated

When I eat sushi (or really the soy sauce) I retain water like crazy. (Curt and I had sushi for dinner last night.) I can eat some foods with pretty high sodium levels and not feel the effects. But for some reason soy sauce gets me every time. Even if I use the low sodium soy sauce, which I try to use every time I have soy sauce.

The first time I figured this out was probably about four years ago. I had sushi one night and then the next day weighed in at my Weight Watchers meeting. I was getting pretty close to my goal weight. So I was excited to see the number on the scale. I stepped on the scale and saw that I had “gained” 2 pounds. I was so upset and couldn’t figure out why the number was going up. My leader asked me what I ate for dinner. We figured it out pretty quickly.

There are so many things that can alter the numbers on the scale. The two big ones for me are water retention or dehydration. One weekend I was so hungover that I lost 6-8 pounds. The moment I started feeling … Continue reading

Adding a little flavor to that drinking water

OK, so it is looking like this week might be a water theme. Maybe.

I forgot to mention in my post last night that when I exercise I drink about 16 oz. of water. That is in addition to the roughly 80 oz. I get in on an average day.

When I was doing Weight Watchers a lot of women found that drinking water with a straw seemed to help them drink more water. I used to use a Weight Watchers 32 oz. mug with a straw. That worked for me for a while and then it didn’t.

I am finding my sippy cup Camelbak water bottle is working pretty well for me lately. As is my acrylic cup with a straw at work. Room temperature water is best for me when I am just sipping water. If I am having a meal or working out I tend to like my water colder.

Sometimes water can get boring. So far I am not bored … yet. But when I was at the grocery the other day I sampled water flavored with MiO Liquid. And it was pretty good. So I got the Strawberry Watermelon water enhancer. I tried it … Continue reading

WW newbie goes on vacation

My friend Jen asked for some advice for someone who is new to WW and going on vacation. Jen doesn’t want to reverse all of her hard work. And I totally understand.

So, let me first say that I don’t know all of details of the newest Weight Watchers plan. But I think I can still give some advice for travel.

Staying on track

Today is Day 7 of me getting back to healthy living. I worked out six times this week and counted points (tracked food) every day and stayed on track.

Once I got going again with tracking my food it was liking riding a bike. The hardest part is the willpower. But once you get back on track with that it is no biggie at all.

I am proud of myself for getting one week under my belt. And I was still able to have yummy food, wine, cheese and other delicious things that I love.

Let’s see how Week 2 goes.

Continue reading

Getting back to that healthy living

I have known for some time that I needed to lose some weight. I could feel the pounds returning even though I refused to verify it by stepping on the scale. There are a few pairs of pants that are very difficult to get up over my butt and hips. I am starting to feel yuck. So today I got on the scale to see what the damage was … 9 pounds. I am 9 pounds over my goal weight. That’s sort of a lot.

I decided that something must be done about it and it must happen now. If I continue to let it go eventually 9 pounds will be 15, then 20 and eventually I will be back at where I started about four years ago when I first started losing weight.

OK, here are my little rants …

When I was losing weight people told me I had lost enough weight and didn’t need to lose anymore. Between my doctor and my Weight Watchers leader we had decided what was a safe weight for me to achieve and I did. Why do people think it is OK to comment on your weight when you are thin, skinny, … Continue reading