I’m trucking along. I’m out of town visiting my mother. And I usually lose a little weight even if I don’t try when I’m at her house. That’s probably a good lesson in not keeping things I shouldn’t eat at my house. There are no chips, candy, and other temptations here!
I made bread dough for the week – six portions worth. Two of the portions will be used for pizza (Recipe here). Two will be used for two meals of Pigs-in-a-Blanket (Recipe here) one for now, and one for a second meal that I will freeze for later. One portion will go for Cheesy Biscuits with Eggs (recipe here), and the sixth portion will be used for Chicken Pot Pie. That recipe will be posted later.
This is a great way to meal prep or the week. When the dough is already made and in the refrigerator, then those meals that use the dough are so much simpler to make.
You will see from the video that it’s easy and quick, too.
The recipe I use made 6 portions. Each portion includes 1/2 cup self-rising flour which is either 5 or 6 points (WW Blue plan), depending on the brand.
Another week, and thanks to being in fairly significant pain for four of those days, I lost more weight than has been typical so far. Almost to ten pounds total.
I’m looking forward to the next week – feeling good, doing more walking, getting into my anti-gout routine, and I will also be getting into more art classes.
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.
From Living Real With Carol
September has come and gone, and a new month has begun. Here are my goals for October:
- Make a list of meals that work for me. I want to plan ahead so I don’t waste so much food. Those plans will be food that I like. I started on this last night – writing out meals for breakfast, lunch, and dinner, along with snacks and desserts. I plan to convert them to pdf and post them on this website.
- Build on the exercise routine I started in September. That means doing circuit work in my exercise room, along with having the goal of at least 5K steps each day.
- Continue with self-care routines – skin care, bedtime herbal tea, prayer and meditation time each day.
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.
- I worked more on self-care. I started a skin care routine. Since the first of September, I’ve had a nightly ritual of washing my face with a good quality cleanser, using a toner and night cream on my face. I spent my 71 years taking my good skin for granted. I have always worn makeup every day, but I rarely took it off before going to bed. I’d take off the old makeup immediately before putting on fresh makeup each morning. No more.
- Part of my self-care has been another nightly routine of sipping a large cup of herbal tea prior to going to bed. That’s actually rather funny because I had a box of herbal teas that sat on my kitchen counter for a couple years, and I never drank any of it. So I gave it away a few months ago. Now I’m drinking it every night. That’s okay, though. A new box should be delivered today, and I already have the teas the fill it.
- I have been exercising more. Not a lot, but I’ve made a start, and that’s good. We have a great exercise room with all the equipment I could ever want. So I have no excuse for not exercising.
- I’ve gotten back into reading the Bible and having a morning devotional. That’s something I’ve done off and on for a long time. I’ve been consistent with it the past month.
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 . . . .
2-Point Banana Bread
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:
- I still haven’t been exercising, and that is something I want to make a life-long thing. This week – starting TODAY – I will exercise – aerobics and strength training. Atomic exercise habits.
- I will better manage my zero-point foods. They still have calories, and so limiting them to a few servings a day would be good. My goal is to get my body accustomed to less food. So I want to work on reducing the amount I eat – not just substituting healthier snacks.
- Drink more water.
Sometimes we come across a book that actually changes our lives. That happened to me a couple years ago when I read a book titled Atomic Habits by James Clear. The basic premise is that if we set big goals, we often set ourselves up for defeat since big and perfect goals take so much time and effort. However, if we work on small habits – 3 minutes of exercise each morning, cutting out one teaspoon of sugar in our coffee, writing one thank you note each week, making two business calls before lunch – then it becomes like compound interest. The benefits snowball over time.
Back in March when this pandemic isolation began, I decided that one atomic habit I wanted to develop was getting outside for just a few minutes each day. Here is a video I made on today’s walk. Excuse the breathlessness! I had just walked up a hill. I could’ve waited till I caught my breath to start the video, but this is calling “Living Real with Carol!” and the reality was that I was a little breathless at the moment.