Review: Better Whey of Life Yogurt

Back in May, I was contacted by the Better Whey of Life company. They offered to send me some coupons so I could try their yogurt. They described their product to me as:

"Better Whey of Life™ fitness yogurt, the first Whey Protein-enhanced yogurt that contains 15 – 17g of protein in each 6oz cup, depending on the selected flavor. Knowing how important protein is in a person’s daily diet, Better Whey of Life™ has been developed to introduce Whey Protein in a convenient, everyday form."

At the time, I was not considering veganism yet, so I gladly accepted their offer. They sent me three coupons and I picked up three different flavors at my Whole Foods Market. I choose French Vanilla, Plain, and Aqui Mixed Berry-

This yogurt is all natural - that means no artificial ingredients or artificial sweeteners. They also state that the milk used does not include growth hormones, which is nice to know. You may have also guessed by the clever name of the product that it contains Whey Protein.

The calories vary slightly from 130 - 145 (all of the flavors and corresponding nutritional information can be viewed here). They each contained .5 gram fat and 3 g fiber. Each 6 oz cup comes to 2 points. In addition, they have a significant amount of your daily protein (varies by flavor, but at least 30%) and calcium (30%), making this a nice, healthy and convenient snack.

I immediately dove into the mixed berry, which was full of real berries and delicious. It was regular yogurt consistency (not thick like the Greek yogurts) and had a really nice, slightly tart pleasing taste. (I will point out that if you are used to yogurts like Dannon or other brands that use artificial sweeteners, this yogurt may taste odd at first. But I hope you'll consider switching from those unnatural ingredients and to a more wholesome and natural product.)

I consumed the last one this week - likely my last yogurt ever - the plain. I added some Nature's Path organic bran cereal for some crunch and pizazz. Yum!

I enjoyed this product and want to thank the Better Whey company for an opportunity to try it. I would definitely recommend it as part of your healthy diet (as long as you're not Vegan, of course). If you'd like to try it, there is a 2.00 coupon on their main page. It's sold at Whole Foods and you can search by zip code for other stores.

Happy eating!

Weekly Meeting Topic: Seasonal Mindset

Tonight we talked about how during summer we tend to gravitate towards the outdoors and socialize more. Because of that, it also tends to be filled with more unexpected invitations that may lead to challenging food situations.

So we brainstormed some ways to handle those situations, should they arise. Planning is a huge part of the whole process and this is another example that proves how important planning can be...

Since summer tends to be the season of barbecues and other outdoor get togethers, we talked about grilling - how grilling is a faster and usually healthier way of cooking. And the leader reminded us that grilling can happen indoors too - something I haven't done in a while. I used to grill vegetables often and want to get back into the habit of doing it again. They would be a great addition to my morning bean tortillas or a night time veggie burrito. They also work great on sandwiches or even as a side dish. Who doesn't love grilled vegetables?!

Some vegetables that work very well on the grill are (I am sure there are others that work well. Feel free to list them in the comments.):

• asparagus
• portabello mushrooms
• onions
• zucchini
• peppers
• eggplant
• squash
• corn

Occasionally, I even assemble veggie kabobs and they are always wonderful. They can be made in the broiler of your oven. Mine usually consist of onion, peppers, mushroom and a grape tomato on top. But now that I worked with seitan for the first time, I am sure that would be great on there too - for a shot of protein. Your vegetables can be 'naked' or you can brush on olive oil, balsamic vinegar or soy sauce.

We also talked about grilling fruit - something I have never done, but will definitely be trying soon. That would make a great dessert or a nice addition to some of the meals I prepare that already call for some of these delicious fruits:

• Pineapple
• Papaya
• Mango
• Peaches
• Banana
• Apples
• Pears
• Nectarine

Some serving ideas we discussed were having them with a little honey or agave syrup, or with some whipped cream, or yogurt, or a little drizzled chocolate syrup.

If you host or have to attend an outdoor summery festivity, those are some great ideas. I think fruit and vegetables are often overlooked, and my opinion is that you can never bring enough. At the very least, you know *you* will enjoy them, but likely many people will.

Some other things I would suggest for managing what could easily turn into an all-day points nightmare is:

1- Manage your alcohol: Don't drink fruity syrupy cocktails exclusively. Typically, only the first one tastes really good. Switch to lower point alcohol after that if you continue to drink. Also, alternate between an alcoholic and non-alcoholic (seltzer, water, etc) drink to slow you down.

2- Be a good guest: Offer to help with serving, setting up, cleaning up, etc. It will keep you busy and force you from that tendency to just sit and eat mindlessly.

3- Be active: If there is a game of frisbee, horseshoes, or even hide and seek - get involved. Have fun. it's not just about sitting there and stuffing your face.

4- Mingle! Again, these events have a lot of food, but it's not just about the food. Catch up with friends and family. Meet new people. You're there to have fun, first and foremost. The food just happens to be there too.

5- Be selective: Don't just eat anything within reach. Choose carefully. Enjoy things you might not have ever tried before, or that you rarely get to enjoy. Don't waste your tastebuds and points on stuff you've had a million times before and can get on any given day.

6- Set a time limit: My friends know that I'm famous for this- If they invite me to these types of events, I tell them "I can attend for 3 hours" or whatever amount of time I'm willing to give up. I realize not everyone is as nutty and time obsessed as me, but this works great! It helps me manage my thoughts and my behaviors (before, during and after the event) and helps me enjoy my time at the event much better by knowing that it's limited.


Hopefully that will give you some ideas for this upcoming Fourth of July weekend, but they're good tips for any event. I don't think I have any plans like this over the weekend, and that's fine with me. I'm not much for outdoor food events anyway. In fact, I hate eating outside. Besides, I'd much rather ride my bike and take photos. :)

The one thing that's disappointing is that they moved the Macy's Fireworks Display this year - it's usually on the East River, which I have a spectacular view of from my neighborhood. But this year, they moved them to the West side of Manhattan, on the Hudson River, so I'm not sure how or where I will be catching them. (Here are a handful of great photos I took last year.) I'll just have to work harder to photograph them this year.

Oh, and if anyone is having a rooftop party to view the fireworks in Manhattan, I will be happy to attend. I'll even bring a dish or some delicious beer. Just let me know :)

Have a great week everyone! And Happy Fourth of July, America!

Stair Master, The Sequel

In last Monday night's blog, I mentioned that earlier that day, I had challenged myself to climbing the stairs at my job for 15 minutes non-stop... just to see if I could. In that time, I completed 40 flights of stairs (up and down). Feeling pretty impressed with myself, I went on to do the same thing later that afternoon, finishing another 40 flights in 14 minutes and 40 seconds.

In total, I ascended and descended a total of 80 flights of stairs that day. I had no idea I was capable of that! It was not easy, but I did it.

What I never had a chance to share with you was that I was in *extreme discomfort* for a full 3 days after this feat. For a full 72 hours after that, my calves hurt and the muscles around my knees hurt. This told me two things:

1- I must never use these muscles. At least not as much as I did on that day.
2- I really should have stretched before and after. At the time, it didn't occur to me to stretch before walking up and down stairs - something I do every day of my life - but I had never walked that many stairs in a single day.

So... live and learn.

As silly as it may sound, that was probably the toughest workout of my life. It was far more exhausting and challenging than any cardio class, cardio machine or biking I have ever done. Even the 50+ miles I rode during the 5 Boro was nothing compared to that half hour on the stairs.

Despite the three days I suffered after the first 'stair challenge', I wanted to do it again.

I did it for the second time this week, on Tuesday. I broke it up the same way - 40 flights in the late morning, 40 flights in the late afternoon.

This time I stretched before and after each session. I also ate half a banana at the end of each session. I'm pleased to say I did it in less time than last week, shaving more than a minute off each time! Also, the stretching and/or banana must have worked because I only felt a tiny bit sore around my knees, but otherwise I was fine. (As opposed to the first time I did it, when my calves were so tight for 3 days, I could barely get out of bed; not to mention walking up *or down* the stairs was excruciating!)

So I learned my lesson - stretch before and after, and have some potassium when I'm done.

With my new plan in place, I'm going to tackle those stairs weekly, keep track of my time, and marvel at my progress. I'll continue to challenge myself, trying to beat my best times and eventually increasing the number of flights.

I wonder if the Empire State Building would ever consider a non-race climb up their 86 flights. Because I will likely never be *invited* to participate in their annual race-up, but I would love to be able to say I climbed from the ground floor to their stunning observation deck, no matter how long it took me.

I love the Empire State Building!

view from outside, looking up-

in the lobby-

on the observation deck, looking up at the needle -

Recipe: Sweet & Sour Seitan

I was checking out the recipes on the Weight Watchers website last week and searching for "Vegetarian" when I stumbled upon a recipe for Sweet & Sour Seitan. It was my first time buying/cooking seitan. I had seen it in the store before, but never understood what it was or had a use for it, so I never bought it. It's made from wheat gluten and as it turns out, it's used in many vegetarian 'meat' products - it's the vegetarian meat substitute that's closest, in texture and taste, to real meat. It sounded easy and interesitng enough, so I made it over the weekend. I think it's my new favorite recipe. It's a-ma-zing!

Ingredients (my substitutions noted in italics):

• Canola Oil, 1 tbsp (I didn't have any, so I used extra light tasting olive oil. This variety of olive oil is nearly tasteless, so it will not compete with or affect the taste of the other ingredients) (3.5 points)
  
• 1 large onion, sweet, cut into 1/4 inch half moons
• 1 large sweet red pepper, cut into 1 inch pieces
• 16 oz seitan slices, rinsed and pat dry, cut into 1.5 inch pieces (I bought only 8 oz since I was not sure if I would like it. I didn't rinse or pat it dry because I didn't notice that part until now) (My entire 8 oz was 200 calories, 0 fat, 0 fiber = 4 points)
  
• 1 cup canned, unsweetened pineapple chunks, in juice (undrained) (I used 5 slices, which comes out to 150 calories, 0 fat, 2. 5 fiber = 3 points)
  
• 1 tbsp low sodium soy sauce
• 2 tsp apple cider vinegar
• 4 tsp arrowroot powder (I substituted corn starch - not pictured)
• 2 tbsp water
• 2 medium scallions, sliced diagonally

Place oil in a large nonstick skillet over medium high heat (I used my cast iron skillet). Add onion and red pepper-

Cook until vegetables start to brown, about 3 to 5 minutes. Add seitan and cook for 2 minutes more.

Add pineapple and 1/2 cup of its juice, soy sauce and vinegar, stir to combine and cook 2 minutes more.

Mix arrowroot (or corn starch) with 2 tbsp water in a cup; stir to combine and add to skillet. Increase heat to high so mixture boils; cook until sauce is thickened, about 3 minutes.

Garnish with scallions and serve!

I had mine over 1/2 cup of brown rice (for 2 points). It was really incredible, I couldn't believe how great this recipe came out. And it was super fast! Under 20 minutes from start to finish (good thing I had started the rice earlier). It was a much healthier and way tastier version of Chinese take out-

The way I made it above (with my substitutions), this came to 10.5 points. Split into 4 servings, I rounded it up to 3 points per serving. With the 1/2 cup brown rice, the total was 5 points for the entire meal shown above.

I enjoyed this recipe so much that I went out and bought 16 oz of seitan the very next day, just so I can make this recipe again this week. I'm already looking forward to it!

Choices - What do you choose?

As I mentioned in my epiphany blog recently, I had a great 3 weeks of eating after I really stopped and questioned what I was eating and why I was eating it. I eliminated artificial ingredients and saw results almost immediately - my cravings ceased, my body got noticeably smaller, my clothes got loose and I was amazed when I saw this for the first time in over a year - I was under 150 pounds (just barely, but still, it was exciting!):

However, since that photo was taken, over the next 3 weeks I got a little lazy. I was still eating healthy food and avoiding unnatural ingredients, but not tracking. I knew I was eating too much and just as quickly as I had noticed by body get smaller before, I noticed it get bigger now. I noticed my energy decrease and I noticed my mood change.

After attending this week's meeting, I finally said "That's it!" and jumped on my scale at home. I had put on 7 pounds:

Now, I am only showing those photos to illustrate how quickly and dramatically my weight can fluctuate. I live by what I tell you all the time - it's not all about the scale. It's just one measurement of where you are in your journey, but it does not tell the whole story. I knew the number would be higher than it had been 3 weeks ago, and forcing myself to get on the scale and acknowledge what it reads (I rarely ever look at my weigh in book @ WW) helps me tell myself "It's ok, it's over". It's like a way to reset my brain and move on. It's my clean slate. I never let that number upset me. I do not feel guilty or angry about what the scale displays, or the last 3 weeks. It's honestly not a big deal. I was simply facing it because I was ready to move on.

And move on I did-

It was Monday night that I finally said "What am I doing? Why am I eating this way? Why am I not taking care of myself?". I acknowledged my sloppiness over the last 3 weeks and how it had been affecting my mood (I had begun feeling anti social, un-awesome, and a little grumpy, which was like the 'old' me. Coincidence? I think not. I have noticed that when my eating becomes unstructured and lazy, my mood suffers too.) and I decided then and there, that was it. I was ending the free form sloppy eating. I was back on track.

I chose to end that cycle before it got out of control, and before I slip back into former self-destructive habits, or former foods, that I've put behind me. On that day, I reminded myself that everything in life is a choice. Every item I consume, every activity I complete, every smile and kind gesture I extend, everything I do and say - everything - is a choice.

And I chose to embrace positivity and the right way of eating again. On that day-

• I chose to start tracking again.
• I chose to weigh and measure my food.
• I chose to be accountable for my actions.
• I chose to be honest with myself.
• I chose to walk the 80 flights of stairs at work again.
• I chose to smile more, be in a good mood and have a great day.

All of those things happened on Tuesday because I decided they were going to happen. I chose to do them, and I did them. And as you might suspect, it felt great and was the perfect jump start I needed again! It's day 3 now and I've been in a delightful mood (despite stress @ work all week, nearly non stop rain and gloom in NYC, and attending jury duty today) and I'm back to feeling awesome! It doesn't take long to feel the fantastic effects either, it really happens that quickly.

Along those lines, I absolutely love this commercial. I think it sums up my point nicely. In 30 seconds, it perfectly illustrates the cycle of bad choices we can make daily, but how you can turn that all around by putting your foot down and taking the time to make one good choice - and then see that snowball into a cycle of good choices.



That's why I like to remind you constantly that you can start or restart at *any* time. Forget the not-so-great meal/event/holiday/week/month/year you had. Forget it. It's in the past. You can't change the past, but you *can* change your future. You can change the choices you are *going* to make. So why not do that?

What do you want? What will you choose to help you get there? It's all within your control.

Recipe: Breakfast Bean Tortilla

I mentioned recently that I am phasing eggs (and, actually, all dairy products) out of my diet. What I did not mention is why... After decades of being a vegetarian, I am slowly (very slowly) venturing toward veganism.

In light of that, I had to come up with a new protein packed, delicious - but most importantly *fast* - breakfast I can prepare in under 5 minutes each morning. This is what I came up with - an awesome Breakfast Bean Wrap! How did I not think of this sooner?!

Ingredients:

• Olive Oil (1 tsp) = 1 point
• Beans (any kind), 1/2 cup = 1 point
• Onions, chopped (about 2 tbsp)
• Cilantro, chopped (about 2 tbsp)
• Other veggies (peppers, shallots, garlic, tomatoes, whatever)
• Corn Tortilla, 1 = 1 point

I heat up the cast iron pan while I'm chopping my vegetables or preparing my coffee (I am now getting in the habit of cutting up the vegetables ahead of time). I add the oil, beans and veggies and stir over high heat for about 2 minutes.

Then I put the corn tortilla on *top* of the mixture (so it gets warmed up and becomes more pliable) for about 30 seconds on one side, and then 30 seconds on the other side). And I'm done!

Then I simply put the tortilla on a plate, and put the bean mixture on the tortilla. Top with cilantro, salt, pepper, tabasco, vegan sour cream, whatever. How awesomely delicious does this look?

(shown here with black beans, onions, cilantro, sour cream & Tabasco)

(shown here with kidney beans, red onion, cilantro & salt)

It's a surprisingly large and very satisfying meal for only 3 points.

I enjoy this meal so much, I have been making them as quick dinners or protein packed snacks over the weekend. The great thing is it's so versatile - just vary the beans or vegetables and you have an exciting new meal every time.

Enjoy :)

Weekly Meeting Topic: Managing your Time

This evening we started off with this statement written on the easel: "If I had more time I could..."

And as we considered that statement, Weight Watchers kindly offered us the following suggestions:

• Get organized
• Plan ahead for healthy meals
• Plan ahead for the unexpected

The leader asked the group what we would do if we had one more hour in a day. The resounding answer was SLEEP (apparently, everyone in my meeting is sleep deprived). I thought long and hard - what *would* I do if I had one more hour a day to spend however I wished?

Being that I'm not very imaginative, the way I would choose to fill that time would be by doing the same things I enjoy doing now, but feel like I can never get caught up on:

• Reading (other blogs, books on food and nutrition that I plan to review here, researching more blog material)
  
• Blogging
  
• Organizing my blog notes (a never ending task that I only recently began getting a handle on)
• Cleaning (there's *always* something to clean!)
• Playing with Professor Littleton (my cat that I adore but don't spend nearly enough time with)

• Cooking (trying new recipes, which I would also photograph for future blogs)
• Organizing my photos on Flickr (another never ending task)
  

Pretty unsurprisingly (to me at least), all of my favorite activities are things I could do in my apartment and alone. Believe it or not, I'm a fairly anti-social creature. I prefer being alone. Fortunately for me, I don't have to take care of anyone else (aside from the aforementioned Professor); so I do get to spend my time exactly as I choose. It's delightful and I couldn't imagine trading it for anything or anyone.

But I realize not everyone is in that same boat (or wants to be) and probably has to put a little more forethought into juggling their time. That's where time management comes in. Everyone's situation is different, but the trick is figuring out where you're wasting your time or where you can be doing things more efficiently. I am sure there are tons of books on Time Management which could help you in every aspect of your life, and are probably worth reading. I'll just mention a few things I've noticed about myself:

GETTING READY: Personally, I know I always do better with a routine and keep an eye on the clock all the time, no matter what I'm doing. I know exactly how long it takes me to get ready for work in the morning, yet when I get ready on the weekend it can take me twice or three times as long because I let myself get distracted with a hundred other things. I know this is not efficient and I want to streamline my weekend process - I could easily "gain" an extra hour or two right there.

ERRANDS: As for errands, I plan them carefully - I do as many at once as possible, and as common sense would dictate - in the order that they appear in my neighborhood. I'll go out in a single hour and hit the bank, the dry cleaner, the pharmacy, and the natural food market. If done separately, those errands would take at least 20 minutes each. And if it's laundry Saturday, I get my errands done while my clothes are at the laundromat. I don't just sit there waiting for the cycle to finish.

PLANNING: I spend my commuting time as wisely as possible - reading, organizing blog notes, returning text messages, updating shopping lists, etc. It's a great way to unwind *and* get stuff done.

ACTIVITY: I schedule my workouts on my calendar in outlook at work. It feels more real if it's actually in your appointment book, and you get a reminder. Also, if someone tries to book me for a call, they see that block of time is marked as busy. Ha ha, suckers!

COOKING: I always make recipes for multiple servings so that I only have to cook once or twice a week but have a quick, healthy meal ready to go every night. I also did some prep work for my morning bean tortilla - I opened 3 cans of beans (black, kidney & black eyed peas) and put them in a sealed glass bowl. That way, each morning, I can grab 1/2 cup of an assortment for my breakfast. And I have another sealed glass bowl with chopped onions, tomatoes and cilantro to toss in the skillet with the beans.

So if you ever wished you were more organized, now may be the time to make that dream come true! If you are not organized by nature, I am sure you can pick up some ideas from my list or make a commitment to read a book on time management. Then, just like getting healthy, slowly incorporate one change at a time. This is a skill that will truly help you in all aspects of your life. In fact, just writing that, I got excited. I will add a book on 'time management' to my own reading list.

After all, even though I was lucky enough to be born with the organizing gene, there's always room for improvement and new ideas!

Have a fantastic week!

My Favorite New Blog/Blogger and an exciting contest!

You know how parents say "I love all my children equally!" Well, the thing is, you know they're lying. If you watch them closely enough, you can tell which child they prefer. And while I know it's not cool to play favorites, I really don't care. When I love something, I simply have to let the world know. It's just how I operate.

Now before I reveal "My favorite blogger", let me mention that I don't get to read all the blogs I'd like to - and for that I do apologize. I wish I could be caught up on everything in my RSS feed, but I only have so much free time in a day (and note: all blog sites are blocked from work, so I can't get caught up there). The majority of my free time is devoted to writing/researching my own blogs, photo taking and uploading, cooking/shopping and fitness related activities. (Mind you, that "free time" comes after the 11 hours I spend working and commuting.) The point is that I'm a busy gal and I wish I could be caught up on everything, but until I figure out how to eliminate sleep, get a personal assistant or have myself cloned, it's just not possible.

So you've waited long enough... I'd like you to meet Sally. Sally is a Leo (like me), in her late 30's (like me) and shares my love of baked goods. (See this photo for proof). She is also a witty and fantastic writer (like me!). I'm not sure if she's as modest as me though :P

Her whole blog is great, but she is currently sponsoring an exciting give-away, which any one of you are elibible to particpate in. You don't even need to be a blogger! She simply asks the question: "What is the CRAZIEST thing you have ever eaten in a fit of hunger (quality or quantity)?" (Full details for participation, and prizes, are posted in the blog entry.)

I, for one, can't wait to read the winning descriptions of gluttony and hilarity. I can't think of anything good to contribute. I mean sure, I've eaten a gallon of ice cream or a jar of peanut butter in a sitting, but I don't think that's so unusual or 'crazy'. And I'm totally guilty of taking stuff out of William's trash at work and finishing it. I'm not even kidding - he buys slices of cake that come in plastic containers, eats the cake, but throws away the container when there is clearly some frosting still affixed to the side of it. I don't know how anyone could do such a thing! I mean, the frosting is the BEST part. So yes, I have retrieved these items from his trash pail and licked the plastic clean. On several occasions. I'm not proud of it, but I have done it. Still not crazy enough though - Just sad and desperate.

But I'm sure some of YOU have stories much crazier than mine. Why not send them in to Sally so we can all have a good chuckle? And maybe you'll even be one of the winners!

Sally, I think you're an amazing woman and my offer still stands - If you ever get the opportunity to visit NYC, look me up. I'm taking you here for canoli and cappuccino.

Good luck, everyone!

Recipe: Cuban Black Beans & Rice

This is another recipe I came across in Real Simple Magazine that looked too delicious and simple to not try - Cuban Black Beans and Rice. You can click to enlarge the photo with their ingredients and directions, but I'll list them below too.

Ingredients (my substitutions or notes are in parenthesis):

• 1 cup long grain white rice (I used brown rice instead)
  
• 1 tablespoon olive oil
• 1 onion, chopped
• 1 bell pepper, cut into 1/4 inch pieces
• 2 cloves garlic, chopped
• Kosher salt & black pepper (I used regular table salt. I did not have Kosher salt)
  
• 1 tsp ground cumin
• 2 15.5 oz cans black beans, rinsed
• 1 tsp dried oregano (I omitted this. I do not like oregano)
  
• 1 tbsp red wine vinegar (I didn't have red wine vinegar and had to use cider vinegar)
  
• 4 radishes, cut into 1/2 inch pieces (I omitted this since I do not like radishes)
  
• 1/4 cup fresh cilantro

Directions:

Cook the rice according to the package directions.

Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the onion, bell pepper, garlic, 1 teaspoon pepper and cook, stirring occasionally, until softened, 5 to 7 minutes.

Stir in the cumin and cook for one minute -

Add the beans, oregano and 1 cup water. Simmer, covered for 10 minutes. Add the vinegar and smash some of the beans with the back of a fork to thicken.

Serve the beans over the rice and top with the radishes and cilantro.

I had mine with Tabasco. No surprise there :)

The recipe comes to a total of 17 points (not including the rice or grain of your choice). If you split this out into 4 servings, which is how I did it, it would be 4 points per serving. Of course if you serve it with a grain, add the number of points for the rice/grain you use. I used half a cup of brown rice for 2 points. So the total for my portion was 6 points.

As I first tasted this, I thought it was a tad bland but with a dash of salt and a few shakes of Tabasco it was perfect. I loved the combination of flavors and textures and with every bite I actually enjoyed it more and more. In fact, I've made this recipe again since. It's fast, easy and very healthy.

Enjoy!

Weekly Meeting Topic: Breakfast!

I find it hard to believe some people don't eat breakfast. And I find it even harder to believe that some people with weight issues are guilty of this. I mean seriously, what kind of a sicko skips breakfast!? Not only is it the most important meal of the day, but it's the most delicious!

Breakfast has always been my favorite meal of the day. I look forward to it every night and sometimes days in advance if I know I'm having a special breakfast for some reason. In addition to that, breakfast has the BEST foods! Pancakes, french toast, pastries & baked goods, cereal, oatmeal, fruit, scrambles, omlettes, scones, waffles... huevos rancheros, people!!

Ok, I'll stop fantasizing about breakfast to tell you about the meeting...

The leader gave us a quote that I never heard before:

"Eat breakfast like a king
lunch like a prince and
dinner like a pauper."

I suppose the basic premise is to eat a substantial breakfast, a slightly smaller lunch and an even smaller dinner. But personally, I prefer to spread my points out pretty evenly throughout the day. I think in general though, it's a good idea to not starve yourself most of the day, saving the bulk of your points for dinner, as that can be dangerous. But we all eventually figure out what works best for us as we go along.

As for my own breakfast habits, it took me years before I realized that cereal alone just does not work for me in the morning. I learned that if I start my day off with cereal, I tend to want sugar and carbs all day. I get that 'never full' feeling that is dangerous and maddening. In fact, I went years without cereal in my house because I knew that if I opened it, I was going to consume the whole box. So it was safer not to even bring it home. However, that was back when Boo Berry, Lucky Charms, Reeses Peanut Butter Puffs, Golden Grahams, Honeycombs and other total garbage sugary breakfast cereals were all I ate. Now it is 'safe' for me to buy a box of Kashi, or 2 even, and leave them in my apartment. However, just to be extra safe, I store them high enough out of reach and in a remote cabinet so that it requires a step stool to get them :) But I never eat them for breakfast - only as a snack or 'dessert'.

(Side note: Speaking of Boo Berry and since so many of you asked about my tattoos, I have a giant tattoo of the 1973 version of Boo Berry on the outside of my left forearm. And before you mention it, yes, I know I'm completely ridiculous. But Boo Berry is my favorite cereal of all time. I got this tattoo in 2003. Civ, of the band Civ, did it for me @ Lotus Tattoo in Long Island. Click to enlarge:



You may also have noticed the Tabasco tattoo on my calf. Why, you ask? Quite simply, I love Tabasco. That's actual size by the way, 5 oz bottle...)

Back to breakfast... I have learned what works for me and these days I make sure to start off my day with protein, and now squeeze in one of my oil servings too. It used to be a scrambled egg with a tsp of olive oil. But I am phasing out eggs, so as of this morning I started a whole new breakfast ritual - 1/2 cup beans with sauteed onion and pepper on a corn tortilla with 1 tsp olive oil. This is a really nice sized, satisfying breakfast of whole, natural, filling foods for 3 points in the same amount of time it used to take me to scramble an egg. I have this with my morning coffee as I'm getting ready for work in the apartment.

Then, when I get to work, I consume about 4 glasses of water over the first hour I like to have my fruit. Lately, it's been grapefruit (I'm obsessed with them since January!). And typically an hour later I will make a packet of my other new obsession - oatmeal.

So I tend to have a pretty large breakfast (8 points), but spread out over about 4 hours.

And on weekends, I have been making some version of French Toast - like the oat bran version I recently posted (I actually created an eggless version this weekend), or a modification of the pumpkin version I posted last year (again, eggless, and with my new natural bread).

If you are unsure about your own breakfast choices, think about what you are currently consuming and ask yourself if it is satisfying you. Does it hold you until lunch time? If not, maybe you should reexamine the number of points you are allowing yourself for breakfast as well as the foods you are choosing. This is why journaling is so important- you can track different breakfasts and how they affect your hunger level, then review the different combinations and you may see a pattern of what works and what didn't. You may also see where you should juggle points (ex: you may decide to try taking 2 points off your lunch and adding them to your breakfast meal to see if it holds you better.)

In NYC, a typical breakfast on the go is probably coffee and a bagel. But 6 points is a lot for a bagel (that's 6 points for a naked and moderately sized bagel, mind you). That's a lot of points and it might not be what your body needs at that time of day. Maybe try half a bagel with cheese (protein) or something else completely.

The thing is to listen to your body, and experiment with whatever works for your lifestyle (you may need a portable breakfast like fruit and yogurt or a cereal bar) and always make sure you eat foods you love. There are so many food choices available that you should never feel like you 'have' to eat something. That goes for all meals. I am sure that by now you realize there is no such thing as a magical 'diet food'. No food on its own causes you to lose weight. It's the combination of foods, amounts of food and calories in vs. calories out that enable your body to lose weight. But I am sure we all knew that, right? :)

If you still need some breakfast ideas, the leader reminded us that the Week 1 booklet has some suggestions on pages 44-46.

And on a *bravo* note, I want to mention something amazing I did at work today- Normally, William and I go to the gym on Monday but he couldn't make it today. It was raining out so I didn't want to walk the mile. While I was sitting there, I thought "I wonder if I can walk up and down the stairs for 15 minutes straight".

Now, despite doing punk rope, and cardio, and pilates, and riding my bike for 50 miles, I *still* have trouble with stairs. I get winded typically after 3 or 4 flights. But living in NYC, we are forced to deal with stairs all the time, thanks to the subway. So this is something I would love to build my endurance for.

I put on my sneakers and workout pants and at 12:26, I began. I walked from my floor (5) to the roof (8) then down to the basement. Then I walked from the basement to the roof (8 flights) and back down to the basement. I did that 4 times, then walked from the basement back to my floor (5). When all was said and done, I had walked for *exactly* 15 minutes. I had climbed up and down 40 flights of stairs, totaling 610 stairs in each direction!

I was sweating more than I sweat at the gym. It took me a while to regain my breathing and my legs were weak. But I did it!!! And at 3:45, when William went out for coffee, I decided to do it again. The same exact process. It was definitely harder the second time but I completed it in 14 minutes and 40 seconds (roughly 3 minutes to go up - and back down - 8 flights of stairs, or 122 steps in each direction).

I told the leader about this monumental accomplishment tonight and she gave me TWO Bravo stickers. So go me!! I walked a total of 80 - EIGHTY - flights of stairs today, over 1200 stairs in each direction - for no reason. And it felt amazing! I had no idea I had that in me!!!

I'm going to do this at least twice a week at work and keep track of my time (I used the stopwatch feature on my phone). Once again, I did something I never thought possible; and totally on a whim.

I must admit, I am pretty amazing. ;)

Have a great week, everyone!

Photos, and thoughts, from the 5 Boro Bike Tour

At my 20 year high school reunion, I was talking to one of my few friends from my high school days (Eila) who had also done the 5 Boro Bike Tour this year (and previous times). I could tell she was really proud of me and empathized with me. I enjoyed talking to her about it because I knew she 'got it' in a way that most other people did not - She knew me 20 years ago as a junk food eating teenager, she knew me heavier, she knew me lazy, and she knew how challenging it was to complete that tour - especially with the weather we had this year.

And as I was talking about it, much to my embarrassment, I started to cry. I told her that I have never been more proud of myself than I was at the end of that tour. I felt like it was the first thing I ever 'finished' in my life. It was the first time I set my mind to something, mentally prepared for it and saw it through to the end. That day, I realized that I can do anything I set my mind to, and that I will reach my goals - whatever they are. I apologized for being so overcome with emotion but it still chokes me up to think about, and quite honestly I'm crying right now just reliving that feeling.

The more I thought about it, I realized that as a result of completing that tour, I had created my own anchor - one of the Weight Watchers Tools for Living that I always had trouble with. Anchors are anything we use that can put us in a place mentally that help us to get re-focused. They can be physical things that we see, hear or touch that trigger a memory that remind us of our goals. For me, it's the memory of the bike tour itself that has become the anchor. I don't need anything physical to get in touch with that emotion because I think about it a lot. But seeing my bike in my apartment constantly is a good reminder too. :)

I always had trouble with anchors because I couldn't relate to anything in that way - I never finished college, I gave up on my marriage without even trying, I gave up on weight loss attempts over a dozen times in my life - I never stuck through anything to see it to completion. My MO was always to quit when things got tough. But for the first time in my life, I did not do that! I had actually finished something that I set out to do!

With that in mind, it may not come as a surprise to realize the timing of my new 'natural eating' coincided with completing that bike tour. That's when I started to really think about *what* and *why* I'm eating. It was like I had a new found respect for my body. I wanted to stop poisoning it with non-food ingredients.

And as much as I realize I did all the work, I have to give enormous thanks to my friend, Josue, who, despite losing Rasha in a bike accident, was the one to suggest the tour to me last year. Knowing he believed in me made me believe in myself. So from the bottom of my heart, thank you, Josue. (He's just one of the great friends I made as a result of joining the Y three years ago and I can't imagine not knowing this kind, thoughtful and handsome man)

I am also excited to tell you that I just registered for another bike tour - the Century Bike Tour. The Century includes Manhattan, Brooklyn and/or Queens and there are a few different mileage and routes to choose from: 15, 35, 55, 75 and 100. I chose the 55 which starts in Central Park (Manhattan) and includes a lot of Brooklyn coast riding - including Coney Island (what better time to show off a sweet pink beach crusier?). The tour is Sunday, September 13th, so that means I have time to schedule more lengthy rides around NYC that I can share with you!

And speaking of sharing photos, here are the photos I ordered from Bright Room Photography. They were stationed along various parts of the 5 Boro, snapping pictures of 30,000 happy cyclists. Of all the ones they captured of me, I thought these came out the best so I bought them for my Dad for Father's Day. He'll love em!

Here I am at the start of the tour:

I am not sure where I was here, but if I saw a camera, I made sure to wave whenever possible-

This is in Queens, right after Michelle and I left Astoria Park under the Triboro Bridge (in fact, you can see Michelle in the turquoise jacket to my right)-

And this one I love - not only because I am on the beautiful 59th Street Bridge, but I think it sums up the day pretty nicely: It was wet and I was really annoyed by getting hit in the face with the rain-

So that's how I looked on the 5 Boro Bike Tour. And ordinarily, I would never post photos where I look so awful, but that day I knew it didn't matter how I looked. All that mattered was that I kept pedaling, that I did not stop. And I achieved what I set out to do - I completed that tour! When I signed up for that tour, I had no idea how profoundly it would effect me - but that experience changed my life in amazing ways.

I can hardly wait for the next one!

Reader Question: What if I failed before?

This is actually not in response to a specific question, but it's to address many comments and a common theme I have noticed in emails to me. People mention, or write, almost apologetically and ashamed, that they have been unsuccessful in the past - Either they started and gave up, or that they lost weight, but gained it back.

I have been thinking a lot about the subject and never devoted an entire blog to it, but it occurred to me it's a great topic, so here goes...

There are very few people who wake up one day and say "That's it! I'm going to lose weight!" - and then proceed to lose weight until they hit goal and stay at that goal weight for the rest of their lives. Very few - if any. So for those of you that have 'done this before' and either reverted to your previous habits and/or regained the weight, know this: You are not alone. In fact, you're in the majority.

Just because you stopped doing whatever (paying attention to portion sizes, attending meetings, working out), that does not mean you're done. That does not mean you can't start over.

You likely know this, but this is not my first time attempting to gain control of my weight and, in effect, my life. I am fully aware that if I had not started over in September 2006, my life would be completely different right now, and not for the better. I sometimes wonder what my life *would* be like right now if I had not rejoined that night in September 06. I know I would not look or feel as great as I do, I would not have met a lot of amazing people I'm lucky enough to call my friends, I would not have had my fitness adventures (punk rope, pilates, and my favorite - biking!). My life would not be as rich, fun, exciting and awesome as it is now. In short, I would not be the Sheryl you all know today.

My point is this: I attempted this many times, and always gave up, eventually becoming so miserable until I would work up the courage to start over. I know how hard that is - how painful, embarrassing and disappointing that is. But if I considered myself a 'failure' because of my past attempts and regained weight, and used that as an excuse to not try again, I wouldn't be here now, celebrating my journey and the amazing success I've had.

It just goes to prove that it does not matter how many times you may have tried in the past. Do not use that as a reason to stay where you are if you are unhappy. Do not consider yourself a failure. Stop saying negative things to yourself immediately. Then, think about what made you successful in the past. Think about why you stopped. Learn from those experiences - the good and the bad. And when addressing the bad stuff, forgive yourself and move on. Beating yourself up over past mistakes (weight loss or otherwise) is not helping you, it's counter productive. Think about those experiences objectively and learn from them (what helped you? what didn't? what do you need to work on?). The sooner you can do that, the sooner you can start over, and the sooner you will start to feel great.

I know starting over can seem daunting and scary, but I know that once you do take that giant leap and renew your commitment to yourself, you will think "What was I waiting for? Why did I waste so much time being unhappy? I wish I had done this sooner."

So if you're one of the countless people who are reading this thinking you 'failed before, you'll fail again' or 'why bother trying again?'; I want you to remember this quote my leader Carolyn used to tell us: "Your past is not your present". Whatever happened in the past, leave it there. Learn from it, but leave it there. Start anew. Give yourself that gift. The gift of a nice clean slate. The gift of forgiveness. The gift of better health. The gift of a life that you love - a life that is better than you can even imagine right now.

For the first time ever, I love life. I never thought I would say that! This feeling is priceless. I want everyone to feel this great. And it's completely within your control. Make the decision to reclaim your life by getting healthy. Remind yourself you're worth it. And tell yourself you will not give up, ever. Tell yourself that even if you slip (and you will slip, that doesn't mean you failed!), you will get back up.

You only get one chance to live this life. You should feel great living it and get as much out of it as possible. You *can* do it!