FLASHBACK october 2011

"call any vegetable...call it by name...call one today when you get off the train..."
the bk says he wants to lose weight. he signs up for weight watchers and we do this together. the challenge? he has 50 points per day and i only have 29! *for readers unfamiliar with weight watchers's points plus system: weight watcher's took the guessing game of determining how many calories, fat, and carbs are in a food and how much of those things someone should have per day...they gave each food a points value...based on your weight and activity level, you are given a daily points allowance plus a weekly 35 point bonus (bonus points can be divided up throughout the week or banked for the weekend)* the bk can eat a normal dinner and still have room for a snack...or a beer or two...after supper. me? i am reaching my points limit and dipping into my bonus points for my treat. "well...you're eating the same amount as me at dinner...of course your going over!" but...but...i'm starving!!! i need to find meal choices that are satisfying for the bk, but leave room for my ice cream treat (click here to learn my trick to eating ice cream on a diet). the answer? preparing veggies (most at 0 points) that are both delicious and low in points. 2 of my absolute faves?

ROASTED ASPARAGUS (2 pts per serving)

1 1/2 pounds asparagus
2 tbs extra~virgin olive oil
2 cloves garlic, minced
sea salt to taste
fresh ground pepper to taste
3 tbs shredded parmesan cheese

preheat oven to 425 degrees. lay asparagus on foil lined cookie sheet. mix together garlic and olive oil. brush on asparagus, coating evenly. sprinkle with sea salt and pepper to taste. sprinkle with shredded parmesan. roast in oven for 15 minutes. serves 4.

ROASTED BRUSSEL SPROUTS (1 pt per serving)

1 1/2 pounds brussel sprouts
2 tbs extra~virgin olive oil
1 tsp garlic salt
1/2 tsp freshly ground pepper

preheat oven to 425 degrees. lay brussel sprouts on foil lined baking pan. brush with olive oil. sprinkle with seasonings. roast in oven  30 minutes. serves 6.

roasting your veggies in a small amount of olive oil is a great way to add flavor without piling on extra fat and calories (which mean more points!!). and, bonus!!, any left overs make a great snack. i always make more brussel sprouts than we need...and snack on them while watching tv or reading my book. so delicious i end up skipping the ice cream! 

want to try weight watchers yourself? click here to sign up. 

FLASHBACK 2007

"2 all~beef patties special sauce lettuce cheese pickles onions on a sesame seed bun..."
i start weight watchers and i love it. this has been the easiest diet EVER!! of course...it's only been two days. tomorrow's monday. a work day. i'm going to have to deal with lunch. ugh. and the girls are going to want to go out. ugh ugh! i am NOT going to have the willpower it will take to eat out! i need to figure this out and fast!! out comes the laptop. i do a little research and map out food choices at all our favorite fast food chains. this diet thing ain't so bad after all!!
FLASH FORWARD today
it's the middle of january. this is the point that MOST people will give up on their resolutions. their smoking again (i'm so stressed...just one puff and i'll be fine). they've quit jogging (ummmm...it looks like it might rain...next week). and they are over the dieting (but...but...mcrib is back?!!). i can't help you with the smoking...i've never been addicted. and i DEFINITELY can't help you with the jogging...exercise, i'm not a fan. but the diet? now we're on to a subject i know a little about! here are some choices you can make that will curb your craving AND keep you within your points:

FAST FOOD:

your traveling...or you only have time for a quick lunch at work...fast food is your main choice. you probably think the salad is the best option. welp...sure, if you get a plain side salad. but if you order any of the specialty salads you're in for a big surprise. burger king's garden fresh chicken caesar is a whopping 19 points! not to mention, you may feel like you're depriving yourself when you see your friend enjoying that whopper. my go to meals are filling...low in points...and satisfy that craving...

mcdonald's

my go to meal: cheeseburger (8 pts); side salad (0 pts); low fat balsamic vinaigrette (1 pt) = 9pts

wendy's

my go to meal: baked potato no sour cream or butter (6 pts); small chili (5 pts) = 11 pts
*hint: pour the chili over the potato...it's delicious!!*

burger king

my go to meal: whopper jr without cheese or mayo (7 pts); value size onion rings (4 pts) = 11 pts

CANDY:

face it. we all crave chocolate at one point, or another. and we always feel like we can't have it. wrong. there are ways to satisfy the craving and keep the points low. my biggest tip? think snack size. a snack size twix is 2 points. 2 snack size three musketeers? 3.5 points. my fave, a snack sized heath bar, is only 1 point!! the key here is moderation. 

ICE CREAM:

i love ice cream. almost any flavor! my tips for enjoying this frozen treat? #1~always get the slow~churned type. this is going to be lower in fat without sacrificing flavor...and #2~always always always use a cone. why? because a serving of ice cream is only 1/2 a cup. put that in a bowl and your eyes are going to tell you it's not enough. put that on a cone and your eyes are going to tell you it's too much. 1/2 cup of edy's slow churned ice cream is 2~3 points (depending on the flavor) and any type of cone adds only 1 point. great snack at only 3~4 points!!

ALCOHOL:

do you like beer and wine? and you don't really want to give that up while dieting? just like candy, this needs to be in moderation. you don't want your calories or points taken up by candy or beer. but be smart about it...most women think it's better to have a mixed drink than a light beer. wrong! #1~unless you are just doing a straight shot, you have to also account for the mixers that go into your drink...#2~a shot of vodka turns to pure sugar faster than a light beer...and #3~a light beer is more filling than that mixed drink, meaning you will, likely, drink less. you want to see a breakdown?

yuengling light (12 oz):  98 calories; 3 weight watcher plus points
smirnoff vodka (1 1/2 oz):  97 calories; 4 weight watchers plus points 
wine (4 oz): 124 calories; 4 weight watchers plus points

 


let me know how these tips work for you...and help keep me on track for a healthier me!!
HAPPY "MAKING YOURSELF HEALTHIER"!!

FLASHBACK 1918

"you say you want to spend the winter in firenza...you're so afraid to catch a dose of influenza...you live your life like a canary in a coal mine..."
the flu pandemic will be considered the worst in modern history. an estimate 500 million people, world~wide, are affected. an estimate 20~50 million people die (675,000 in the u.s.). there are no effective vaccines or drugs to treat this flu or prevent its spread. in america, citizens are required to wear masks and public places are shuttered. 
FLASH FORWARD today
flu season got an early start this season...arriving a month earlier than expected. it is widespread throughout 47 states. health officials are urging people to get their flu vaccine, which is 62% effective. but what if you are like me and the bk? what if you get sick EVERY time you get a flu shot? then, you need to follow other steps to prevent spreading or contracting influenza:

#1~try to avoid close contact with sick people. don't just assume that someone that's sick is going to follow the rules to prevent the spread of their illness.

#2~if you're sick, stay home for at least 24 hours AFTER your fever is gone except to get medical care.  don't make it necessary for other people to avoid you. you're sick, it's YOUR job to prevent the spread. 

#2~cover your nose and mouth with a tissue when you cough, or cough into your elbow. 

#3~wash hands, often, with soap and water. if that's not available, use an alcohol~based hand gel.

#4~avoid touching your eyes, nose, and mouth. your mama always told you germs spread this way and she was right!

#5~clean and disinfect surfaces that a lot of people come in contact with: door knobs, counters, phones, keyboards, toilet handles and seats. 

so, you IGNORED all my advice and now you have the full on flu? first things first, reread tips #2~5 above, paying special attention to #2 (if i bump into you anywhere but the doctor, i am going to punch you in the throat!). then follow these get better tips:

• get PLENTY of rest! cuddle on your couch...burrow in your bed...relax in your recliner...but get some rest!
• drink plenty of fluids: WATER, hot tea, broth, sports drinks, juice...you need to keep yourself from getting dehydrated.
• use tylenol or ibuprofen to reduce your fever. a little advice here: try not to reduce your fever until it reaches 102 or if it doesn't run it's course in a day or two. a fever is actually your body's way of fighting infection or disease.
• use a humidifier to make breathing easier.
• gargle salt water to soothe your sore throat.
• antiviral medications can make your symptoms milder and may prevent complications of the illness...so see your doctor.
• take a hot bath...okay okay...you aren't gonna see this on the cdc website but, come on...who never felt better after a nice hot bubble bath!!

HERE'S TO STAYING HEALTHY THIS FLU SEASON!!

                                                                                          ^necessities to make it thru^