Fun Fiber Facts

   Okay, I may have been a bit over zealous about trying to find a title with alliteration.  You really can't call facts about fiber "fun," but they are important to know in order to get and stay healthy.  Do you keep track of your daily fiber intake?  For women the recommendation is 28 grams; for men it's 38.  The good news is, if you're following the Weight Watchers Good Health Guidelines, you're getting the fiber you need daily. 
   I have to admit, I was like most people and believed that the best source of fiber is bran.  (Bran anything is not my favorite food to eat.)  Imagine my surprise when I found out fiber was in fruits and vegetables!  Fiber make up the cell walls in plants. (The science teacher in me says, "Well, duh!  You should have known that.")

Lentil and Feta Salad...Yum!

   In addition to fruits and vegetables, fiber is found in nuts, beans, seeds, and (of course) whole grains.  Some of my favorite  fiber-rich foods include oatmeal (WW oatmeal contains 8-10 grams of fiber, depending on the kind you eat.),  apples (4.4 grams), bananas (3.1 grams), lentils (1 cup, 15.6 grams - If you're in the Tulsa area, check out the lentil salad at The Wild Fork in Utica Square.  It's incredible!), black beans (15 grams- Try black bean brownies; don't make a face, they're delicious!), artichoke (1 medium, 10.3- I like it on pizza!) and sweet corn (1 cup, 4.2 grams).
   Check out the Mayo Clinic's article on High-fiber Foods to see the fiber content of more foods. For more info on fiber, check out Are You Eating Enough Fiber? on the Weight Watchers website.
   If you've discovered you're not getting you're recommended daily fiber intake and plan to change; increase your intake slowly.  Be sure to drink plenty of water with your fiber intake.  This will aid the fiber as it helps with digestion. 

What Works for You?

   As a school teacher, I have several staff development opportunities each year.  Being in the profession going on 28 years now, I have attended some great workshops and some not-so-great workshops.  One thing I've come to realize over the years is that some of the best ideas I use come from my colleagues. When others ask if they can "steal" some of my ideas I tell them, "As educators, we don't steal...we network."
   Recently, in Weight Watchers, we had a meeting for members to share what was working for them.  The number one answer: tracking!  Even though it's not really fun to write down everything you eat and drink, it is essential to not only keep track of what you eat, but also to use the information to help you adjust your habits to help you have greater success.  "Self-awareness gives you the capacity to learn form your mistakes as well as your successes.  It enables you to keep growing."-Larry Bossidy
   Since I was enjoying Spring Break, I had the opportunity to sub in a few WW meeting in surrounding areas.  It was awesome to witness members sharing their wealth of knowledge about the importance of all areas of the program.  I learned about some different low PointsPlus value snacks I hadn't thought of before, including sprinkling powdered peanut butter on apple slices.  Another snack I want to try is air-popped popcorn, sprayed with I Cant' Believe it's Not Butter and sprinkled with low-fat ranch dressing mix.
   Members gave so many tips!  They included having Weight Watchers snacks around to satisfy a sweet tooth or take care of a chocolate fix.  cook with chicken broth.  Ask for a takeout box when you order and half your meal before you start.  Share an entree at a restaurant.  Pre-track a meal or two.  Use upside down tracking; start tracking your day with dinner instead of breakfast.  Decide what you will order before you arrive at a restaurant.  Drink water when you think you're hungry; you may not be hungry at all, but just need to rehydrate.
   I came across a really helpful article I want to share.  It's called "50 Ways to Make Weight Watchers Work for You." Although it was posted in 2003, the advice still rings true today. 
   Attending the WW meetings is so important.  Learning how the program works is only a part of the program.  Being at the meetings is encouraging and members become a support system for each other.  We learn from each other.  Although I am a WW Leader, I still continue to attend meetings as a member.  It helps me stay accountable. If something works, it's important to share!
    "Knowing is not enough, you must apply; willing is not enough, you must do."- Bruce Lee

"I think I can, I think I can..."

   Do you remember the story of The Little Engine that Could? It was the story of a little blue train that took on a task others refused and completed it successfully.  It's a great story of hard work and positive thinking.  It's amazing how much more you can achieve when you have a positive outlook.  Now, I'm not talking about ignoring concerns and glossing over mistakes; it's important to meet challenges head on and learn from our mistakes.  This is especially true on your weight loss journey.
   During the year and a half it took me to lose my 73 pounds, I didn't lose every week.  Some weeks, even though I lost, I was a little disappointed with small losses.  One thing I did not do was give up.  I would like to say that I chose to stick with it because of some noble purpose.  In reality I was motivated by the scare of another major life illness. (Did the cancer thing; diabetes was knockin' at my door.) I can honestly say that my outlook was more positive than negative, so after a while I was motivated by the thought of good health and enjoying life instead of being afraid of being sick again.
   There are a couple of good articles on Weight Watchers.com that talk about the importance of a positive attitude and encouraging yourself.  Check out "Tools for Living- Positive Self-Talk" and "Nix Negative Self-Talk." The second article provides links to other article that are good, including how to face weight-loss challenges and how to stay motivated.
  I'm inspired by hearing stories about how others have faced challenges and overcome obstacles to be successful.  One young lady that is particularly inspiring to me is Bethany Hamilton.  She survived a shark attack an went on to become a pro surfer. The movie "Soul Surfer" tells her story.  One of her quotes has stuck with me and I have used it myself on several occasions.  Bethany said, "I don't need easy; I just need possible."
  I want to close this post with some words from a very wise man:

You have brains in your head
You have feet in your shoes
You can steer yourself
any direction you choose
You're on your own.  And you know what you know.
And YOU are the guy who'll decide where to go. - Dr. Seuss (Theodore Geisel)

Quinoa!

    I've always been a little on the adventurous side when eating.  I'm not fond of hot, spicy food, but am willing to try just about anything.  I really enjoy trying new foods when visiting different countries.  Since joining Weight Watchers I've been trying new-to-me foods.  Quinoa is one of those foods! 

Quinoa, pronounced Keen-wah, is a seed that is a good source of calcium and protein.

   There's a website that tells you everything you could ever want to know about quinoa. It's Cooking Quinoa. It includes a description, describes it's health benefits, and gives a history of the seed. 
    I do want to share a few of recipes I found.  I'm looking forward to trying Quinoa-stuffed Portobello Mushrooms. The calculated the PointsPlus Value (ppv) is 7.  I usually put a little fat-free Italian dressing and feta cheese on mushroom tops before I bake.  This looks like a filling alternative.
    Not being a big soup fan, I was surprised that this recipe looked so good:  Quinoa and Vegetable Stew.  A serving, one and two-thirds cups, is 8 ppv. That is pretty much a meal on it's own.
    For just 3 ppv, you can have a serving of  Quinoa and Black Beans.  Both main ingredients are good sources of protein. According to the recipe, this can be eaten hot or cold.
    Have a little adventure for lunch or dinner...try quinoa!

By My Estimation...

   From recipes to food labels, serving size information can be found. What exactly is a serving? The answer is...it depends. I remember when one serving of cereal was one cup. Imagine my surprise when I read the label in the recent past and saw that now a serving size is 3/4 of a cup. Portion size is important when you're trying to keep track of what you eat, especially if you're following a specific plan, like Weight Watchers.
    At home, its a good idea to measure everything and pay attention to labels. I tend to do okay at home on measuring portions. One thing I learned is to level measuring cups and spoons using a knife. This means not heaping ingredients as high as they go. I got better about using the knife, but what do I do with the peanut butter left on the knife after I level? (I think you know.) The best way to deal with it is to put it back in its container, but most people lick it off. Every bite, lick, and taste has to be counted. Those very small portions can combine with others and make very big trouble on your weight loss journey.
    What if you don't have any measuring utensils and need a ballpark figure on portion size? You can use your hand as a guide to some common portions.

    You can also use ordinary objects to estimate sizes. A tennis ball is comparable to 1/2 cup of cooked rice or ice cream. (This makes me think of one of my favorite deserts...Sticky Rice and Ice Cream at Tavin's Thai BBQ and Grill. The portion there is more than a half cup of each, it's worth the PointsPlus Values to me as a special treat. and the dish is usually shared among several friends.)

    A 1 1/2 serving of cheese is about the size of a 9 volt battery.

    A ping pong ball is about the size of a 2 tablespoon serving of peanut butter. (As a side note: I've actually started buying powdered peanut butter. It's organic, tastes great and has 85% less fat than regular peanut butter.)

    One serving of a pancake or waffle is about the size of a compact disc. I'm thinking these are either the made at home or frozen varieties, because I've never eaten out and seen a pancake smaller than plate-size.

    For more comparisons and information, check out the following articles:

1. Portion Distortion
2. Portion Sizes at Home
3. Estimating Portions with Everyday Objects

   And don't forget...read the labels!

What's Your Exercuse?

     No, that's not a type-o.  An Exercuse is an excuse given to not exercise.  I've used several, including "I'm too busy," "I have bad knees," "I don't like to sweat," and "It's no fun!"  Any of those sound familiar?  Do you have any to add?
     We all know exercising gives you many health benefits including sleeping better, reducing stress, having more energy, improving your cardio health, and aiding in weight loss.  Check out "Why is Exercise Important?"
     Now, to address some of the exercuses:

1. Am I really too busy?  I seem to find time for the things I want to do...spend time with friends, read, check my Facebook, watch a movie, etc.  Maybe a better way to put it, instead of "find" time, is "take" time. I take time for the things I value.  Even though I don't particularly like to exercise, because I value my health and keeping my weight at a healthy level, I must take time to exercise.
2. I really do have bad knees.  Since I've lost my weight, going up stairs has gotten a lot easier.  Getting up and down is easier, but I still have to be very careful when I kneel or do a knee bend.  So can I still exercise?  Absolutely! Check out "How to Exercise with Bad Knees" and "Chair Exercises." "Chair Exercises" provides links for several different exercise routines, including a modified Zumba workout.
3. Not too many people like to sweat.  some of the chair exercises in the link mentioned in #2 can be done without sweating.  The solution I found is water aerobics.  You sweat during aerobics, but since you're in the water, it's not noticeable.  Water aerobics also helps out with the "bad knees" exercuse.
4. Make it fun!  I got the 10 Minute Time Crunch kit at Weight Watchers and have been enjoying it.  It is a quick, easy way to move and lets me work at the intensity I need  before advancing to the next level.  I really enjoy music, so I have some of my favorite songs on my iPod to listen to while I walk.  I also found a YouTube video with a workout to "Move" by MercyMe.

     Do you have any suggestions.  Feel free to share what works for you.  If you don't like to use the word "exercise" try "activity."  Put some activity in your day everyday!