I put together some meal plans for breakfast – things that I like. I included the number of points (WW – Blue Plan), and links the specific recipes.
I did not include any “overnight oats” or “smoothie” recipes because I don’t ever eat those.
The list is in pdf form – so you can click the link and print it for easy reference.
Since I’ve talked about Atomic Habits, I thought I’d make a quick video about how how to develop Atomic Habits to get yourself to exercise.
Start small – practice regularly – experience results
September has come and gone, and a new month has begun. Here are my goals for October:
I will stop there. My tendency is to go overboard on plans, but the reality is that they need to be kept small and do-able.
With the month being such a challenge, I’m thrilled that I ended up with a loss at all. I had some NSVs this month (non-scale victories), as well.
So, even with the challenges, I am pleased with how September ended. The total weight I’ve lost since I began on July 19th is 8.4 lbs. Slow and steady . . . .
So here is the revised recipe:
Make the dough first. This makes four servings.
Toppings: Here is a photo of my toppings – chopped tomatoes, grated Cabot 75% reduced fat cheddar cheese, a slice of Canadian bacon, finely chopped onion, chopped spinach leaves.
(Photo below) It’s ready to go in the oven! I’ve piled on so many toppings that you can’t even see the egg except for where part of the white overflowed at the top of the photo. You will see in the next photo that after it has cooked, the white overflowing doesn’t make any difference – still delicious!
And here it is – ready to eat. Absolutely delicious!
Counting the points: Each biscuit (4 biscuits per recipe) is 3 points. Add the points for any toppings you add.
1 1/2 cups Self-rising flour (16 points)
1 cup monkfruit granuated sweetener (0 points)
1 egg (0 points)
1/4 cup unsweetened applesauce (0 points)
3 medium bananas, mashed (0 points)
Put all ingredients in a large mixing bowl. Mix well.
Pour into a loaf pan (5″ x 10″)
Bake at 350 degrees for approximately 45-55 minutes (depending on your oven) or until an inserted toothpick comes out clean.
Cut into 8 equal slices. Each slice is 2 points.
My verdict: It is very moist. It took longer to bake than I thought it would. Let it cool before slicing it. Next time I will decrease the monkfruit sweetener. For me, it was a little too sweet. The bananas and applesauce have natural sweetness. So a full cup of additional sweetener is too much. If I wanted to go all natural and add regular sugar to this recipe instead of the monkfruit sweetener, it would add 3 points to each slice (1/2 cup sugar = 24 points).
The dictionary defines momentum as “strength or force gained by motion or by a series of events.” After two weeks of gaining weight while completely sticking to my WW plan, I realized my enthusiasm for sticking with my commitment was compromised – and I yielded to that lack of enthusiasm over the weekend. It’s almost humorous to think of the things that I eat when I’m feeling defeated. It varies. This time it was Rice Krispies Treats. I actually lost count of how many I ate. I logged it as 8, and I think that’s accurate . . . but I’m not 100% sure.
I was starting down a familiar path – that of thinking about what a loser I am – except for weight – can’t seem to lose that. How I start things and don’t finish them. How I have never successfully lost weight and kept it off long term. Those voices in my head were gaining strength.
I stopped, though. Did I want those voices to gain momentum like they have in the past, or did I want to change direction and gain momentum in a positive direction?
You know what stopped me? Last week in one of the Facebook WW groups that I’m in, someone wrote something about how we should stand naked in front of mirror and name ten positive things about our bodies. I did that a few days ago – and I couldn’t come up with ten. I could only see the negatives – the extra weight, the scars, the blemishes. I wondered if maybe in my heart I feel I don’t “deserve” to be at a healthy weight. I also wondered what made me become so hard on myself – so critical and unforgiving. Why is self-judgment my go-to response?
This morning when I woke up, I knew I had to stop, change course, and build some momentum away from Rice Krispies Treats and towards success. One success builds momentum towards another success. It all goes back to the Atomic Habits I’ve written about several times before.
So I logged my breakfast, and then left to run a bunch of errands – first I had a dentist appointment, then to the post office and UPS office to mail packages. I picked up some papers at my husband’s office and made a quick grocery store stop for fish and some herbal teas. Except for the dentist office, those were errands I’d been putting off since last week. I got it all done. I felt good about handling so many little nagging errands. I stopped by Chick Fil A and had their grilled chicken nuggets for lunch. I got only the nuggets. No, I assured them, I didn’t want to “make it a meal” with fries and a coke.
I came home and felt good. I did some work around the house, took a 20-minute nap and, with my husband, planned our dinner.
Today was my STOP-REASSESS-CHANGE COURSE day. I started with a small act (handing errands I had been procrastinating on since last week). I continued to build momentum by sticking to only grilled chicken for lunch. And then I had fish and vegetables for dinner. Snacks were all low point and moderate-sized servings. I’m ending the day having used only 19 of my 23 daily points. The extra points will roll over into my weekly points, which is good since I used so many weekly points yesterday.
Momentum. I learned I can get it back or shift its direction simply by stopping and deliberately doing something in the direction I want to go. That success moves me to another success, and so it goes.
And one day soon, I intend to do the naked-in-front-of-the-mirror thing again. This time I will come up with ten positive things. After all, this body has seen me through 71+ years of life, it grew two amazing babies, rocked children and later grandchildren to sleep. I like my green eyes and the fact that my hair has just a little natural curl to it. That’s a good start.
Being overweight is hard. Losing weight is hard. I have to choose my hard, and I choose losing weight.
Sigh. So here’s today’s weigh-in numbers. Notice the +. I have tracked every single bite I’ve put into my mouth since July 19th. I have not gone over my points a single week.
I’m probably eating too much fruit – lots of watermelon and grapes the past week. Seriously, though, would watermelon and grapes cause two weeks of weight gain?
Ten weeks – that makes an average of .68 lbs. per week. STILL over 1/2 pound a week. But . . . that’s so slow . . . . Sigh.
So I will repeat the usual self-reassurances: It’s a marathon, not a sprint. It’s a lifestyle change, not a diet. Look at the big picture. Back in July, you would have been thrilled to weigh what you weigh now. And repeat. Repeat. Repeat.
What can I do differently so that next Friday I will be happy with the number on the scale? Three things:
The idea for these came from my sister, Janice, who posted the recipe on Facebook. It’s a White Lily Flour recipe. I revised it to better fit in with the WW Blue Plan, and I actually came up with a couple of variations. These are 4 points each (WW Blue Plan) if you use the Velveeta slices, and 3 points if you use the Canadian bacon. I had one for dinner tonight, and I am stuffed!
Here’s the recipe:
Notice in the photo above, the egg white that flowed out into the pan. It was fine! The top two have the slice of Velveeta, and the bottom two have the Canadian bacon. I liked the ones with the Canadian bacon best – and they were one point lower! Both were delicious, though! A serving includes one of the large biscuits with the egg in the middle along with one of the smaller cutouts.
The weather has turned cooler, and I saw something on Facebook about Zero-Point Taco Soup. I didn’t need persuading – that immediately became what I would make for dinner. I didn’t have taco seasoning on hand, and so I made a quick trip to Kroger to get some.
Within ten minutes of getting home, the soup was simmering on the stove. What could be simpler than opening a bunch of cans, a package of chicken breasts, and some seasoning, and dump it all in the cooking pot! The only other step was to shred the chicken after it had cooked.
I served it with a dollop of nonfat Greek yogurt (instead of sour cream) and a little grated Cabot 75% Reduced Fat Sharp Cheddar Cheese. Both of those are 0-points, too. If I used more (half ounce +) of the Cabot cheese, it would move to a point, but I kept it under 1/2 ounce. It was both tasty and filling. It tasted so good, I had a second bowl – and I counted the cheese as 1 point since I had two helpings of it!
The soup freezes well. So I will put some in the refrigerator to eat over the next couple days, and I will put some in the freezer to enjoy again in a few weeks. 
Here is how I made it:
Zero-Point Taco Soup
- 4 cans beans (black beans, kidney beans, pinto beans, great northern beans – whatever kind you like or a combination of beans. I used Kroger’s Tri-Bean Blend)
- 1 can diced tomatoes
- 1 large can tomato sauce OR pureed tomatoes
- 1 qt. chicken broth (you can use less if you want your soup to be thicker)
- 2 Tablespoons taco seasoning (add more or less, depending on your taste)
- 1 lb. boneless/skinless chicken breasts
- diced onion, peppers, garlic – to taste (can use fresh or dehydrated)
- salt/pepper to taste
Directions:
- Dump everything into a large saucepan (or crockpot)
- Bring to a simmer
- Once chicken is cooked through, take it out, shred it, and add it back into the soup.
- To serve, you can top with sour cream or Greek yogurt, grated cheese, corn chips – whatever toppings you like
Zero Points on WW Blue Plan. Be sure to add points for any toppings you choose.
Living Real With Carol 