Mindless Eating book review

I just finished the book Mindless Eating and really enjoyed it. I’ve been an avid reader for years now, and some of the studies he mentioned in his book, I remember reading about them in the news. My favorite one was about the stale popcorn in the movie theater. If given a larger portion size, you will eat more, even if the popcorn is 5 days old and stale.

Another thing I found interesting is how men and women rate and think of comfort foods differently. Men prefer foods such as pizza, pasta and soup over cakes and cookies because it made them feel spoiled and taken care of. Women on the other hand like the snack like foods of candy, cookies and ice cream which are hassle, preparation and virtually cleanup free. Other hot meal foods remind us of all the work we have to do to produce them.

He also writes about fast food places, nutrition labels, portion sizes and marketing. Fries win over side salads about 30 to 1 a manager at Burger King tells him, and fast food would make healthier options available if there were a market demand and money to be made for them.

I do know that since I started doing Weight Watchers back in 2003, I almost always order a kids meal instead of a regular combo at a fast food joint. Now that I have a child, I don’t look so silly doing this anymore either.

Most of the things he mentioned I kind of already knew, but it was nice to see the science behind the “dieting do’s and don’ts”. At the end of the book he even has a suggested diet plan, and reviews popular diets including WW.

The most important thing I took away from it was that you really need to think about what you are eating before you eat it. That’s why I like writing everything down. It was a hard habit to get back into, but I’m glad I did. Even if I don’t measure everything like I’m supposed to, at least I write it down.

He also wrote about starting a program and sticking to it for a month leads to a habit. I think my exercise routine has been going on for over a month now. I still am not fond of exercise overall, but I do enjoy my classes and it’s become a habit. My Tuesday-Thursday ones are the moderate workouts, but on the weekends I’m doing the hard core one, and last week I did two. I think they made a big difference. I hurt for a few days, but feel better overall during the week. These are mostly cardio classes though with a little strength, but I feel I still need to make an appointment with a personal trainer to learn the weights. I’m just not sure how I’ll fit my cardio and weight workouts into one week.

Check out the book, or the website which has a lot of great information on it too.

Birthdays and weight down

I lost 1.6 pounds this week and am so happy! We had a birthday party last weekend, and they had a half a sheet cake for the birthday boy. With all the people at the party I was thinking, “This isn’t a big enough cake for all the people!”

My family goes all out for parties and gets the biggest cake possible. I then realized that probably normal sized families don’t exactly eat like mine. After blowing out the candles, cutting the cake and serving it to those who wanted it, I was surprised to see a little less than half the cake left.

Today is my sister’s birthday. I celebrated with her and bought Chinese food for dinner, and cookies and ice cream for dessert. I got 2 quarts of Ben and Jerry’s, one light Half Baked frozen yogurt, and the other a full fat Fossil Fuel. I ate a moderate amount of Chinese, then 3 cookies and some ice cream in a mug. Then I went back for seconds.

With my sweet tooth, I just can’t help myself, that’s why I don’t buy it for my house. I left it over her house, so that’s good for me, yet bad for her. I don’t eat like this all the time, but you have to splurge for special occasions.

Tomorrow I make homemade lasagna and have her and more family over. I also need to buy a cake. I’m just going to buy a small round one, as it’s only going to be about 5 adults.

I really need to workout hard tomorrow, and will probably go again on Sunday. If I splurge on my eating, I think I need to burn it off and some more in the gym. It seemed to work for me this week, let’s hope it goes well next week too.

Know your numbers

The ones besides just your weight. Health experts recommend that you know your numbers for important things like your weight, but also your BMI (Body Mass Index), percent of body fat, blood pressure, blood glucose and cholesterol and triglycerides. BMI may not be the best indicator of your health, as people with a high percentage of muscle may fall into the overweight category. Body fat is a better measure.

My work’s Virgin Life Care Health Zone rates my weight and body fat with frowning faces. Hopefully I’ll improve those numbers over the year, but at least my other numbers are looking good.

I had a physical done back in 2005 with blood work taken, and then just had my numbers run again this past spring. My overall cholesterol was high in 2005, but has since gone down and now is in the normal range. The LDL was borderline high, but is now in the near optimal level.

Same for my triglycerides, which is a measure of fat in your blood .  Back in 2005 my triglycerides were 147 which was just below the normal range of less than 150. Now they are much lower at 65, a pretty significant drop.

Bad news was my HDL, the “happy” cholesterol is too low. Not in the lowest range, the medium range, but still. What can I do to raise it? Exercise and weight loss is the answer.

My blood pressure has always been in the normal range as well as my blood glucose, which is an indicator of pre-diabetes or diabetes.

So I have been exercising regularly for the past two months, so hopefully my HDL is rising. I went a little overboard this weekend with Boot Camp (an hour long) on Saturday and then a Step Interval class (over an hour) on Sunday. I rested Monday, and went back for more again today with a Cardio Mix (an hour).

Feeling pretty good, and had a comment at work today, or a question really of, “Are you losing weight?”

“I hope so,” was my answer, but I know that’s not the only number I should be looking at. Now if I’d only taken my measurements before, but I know my clothes are fitting better these days.

Wendy’s fire right beside my gym

My beloved Wendy’s in Alexandria had a fire early on Thursday morning. I was driving to work and noticed all these flashing lights and fire trucks and saw a plume of smoke coming from the parking lot of the shopping center. The shopping center also happens to be home to my gym.

As I got closer to the traffic light, I then realized that it was Wendy’s that was smoking and firefighters were busy hosing it down. Police had arrived too at an earlier point, and Van Dorn Street was blocked in the opposite direction.

I called my husband’s cell phone and left him a very detailed message. The reason I love that Wendy’s is because, on Tuesday’s and Thursday’s, after working all day, then exercising at my gym, I hit the Wendy’s for a combo with a side salad and diet Coke before heading to class. I’ll eat my sandwich in the car, and save my salad for class. Now I won’t have that luxury and convenience anymore.

My exercise classes run from 4:30 to 5:30, and by the time I get out, traffic is a nightmare on both Van Dorn Street and Duke Street, where I head towards Old Town to attend class. In a crunch for time and exhausted from my workout, I need food, and Wendy’s was right there.

I have a great affinity for Wendy’s, as it was my first “real” job besides babysitting in high school. I’m fond of McDonald’s, but Wendy’s is my favorite fast food burger joint. As a picky eater, I like ordering sandwiches my way, not with the default toppings. McDonald’s will make custom orders, but they were not always that way. When I was a child, I only liked ketchup on my burgers, and McD’s had ketchup, mustard (YUCK), pickles (YUCK) and onions (yuck back then, but not so much anymore) on their kids burgers.

So now I’ll have to find alternative dining arrangements after my workout. I didn’t go to Wendy’s every night before class, I did sometimes bring a frozen meal, but I’ll miss the convenience and snack in my car while sitting in traffic.

I took time this morning to stop and take a photo, for old time’s sake. The place smelled pretty nice, sort of like the scent of cooked bacon. Wonderful scent in the air, but a terrible visual. Made me crave a Jr. Bacon Cheeseburger (only 7.5 points without mayo). Not sure how the fire started, but most of the roof was gone, so it could have been electrical.

The Alexandria Fire Department estimated damage to be about $750,000, so I wonder when they’ll have it rebuilt? Probably not in time before I finish grad school. 

Almost a pound lost and stress leads to weight gain

Wow. I was thrilled to see that I lost almost a whole pound this week! Point eight isn’t so bad! I worked out at least three times and ate within my points range. I was worried on Sunday and Monday when I had gained over 3 pounds from my Saturday morning low weight. Why is it that after I exercise I gain all this weight?

I had not worked out on Tuesday evening, and I think that had a great impact on my weigh in. Whenever I work out hard, the next morning my weight is up. On Tuesday I had to fight my way in traffic to get to school in time for my presentation and to turn in two papers. School is finally over for the summer! Woo hoo!

Maybe with less stress the scale will start to budge.

A few weeks ago scientist found that stress can be a factor in weight gain along with a not so healthy diet

After two weeks, only the mice that were both stressed and fed the junk-food diet gained a significant amount of weight. They accumulated about twice as much fat in their bellies as non-stressed mice that consumed the same diet.

Less stress, less fat; at least until school starts back up in September.

First kickboxing class

Today I attended my first Kickboxing class. I couldn’t make my regular Saturday morning Boot Camp class at 9am, so decided on another class which looked like it would earn me a lot of exercise points. I showed up at the gym early thinking the class started at 11am, but looked at the schedule to realize that it wouldn’t start until 11:30.

So what do I do in a gym for 30 minutes? The only thing I could do. Exercise. I reluctantly got on a treadmill and did 1.5 miles of walking in about 25 minutes. Then I headed upstairs for class.

I was a few minutes early and glad to see a few other big boned women, so I wouldn’t be the only one. When the previous class let out, we went in and a woman immediately turned off the fans that had been running. I should have known then that the workout would be hard and sweaty.

Our teacher arrived and said she was glad it was the weekend. She asked who was new to class and I raised my hand along with two other people. There were around 20 people I’d guesstimate. She said that she was Tae Bo certified and that this class would be that style instead of cardio kickboxing. I assumed that meant it would be more difficult than regular kickboxing class. I think she said something about working on the hill, and then gave a little inspirational speech which I thought was nice, not about exercise, but something like people are looking to you as an example…something along those lines.

Then the workout began with a warm up of feet shuffling and some jabs and stuff, and then we did a little stretching before the “real” workout.

Let me start by saying, I am not very coordinated. I can move my legs, or my arms, but not move them both together. If we did one thing at a time, I did ok keeping up. But, when she got fancy with the jobs and hooks and knees and turns and kicks; I goofed and couldn’t keep up.

She did mention earlier though that I should just keep moving if I needed to modify, so I did. I would just shuffle my feet and try to jab when she got all fancy and complicated.

I remember having trouble learning the steps in my step class, so maybe I’ll pick it up after a few times. But also in step class, like this one, I can only really do the steps, and barely move my arms. I’m sure I look pretty stupid but I do my best.

After cooling down a bit, we got the mats and did some bar work, also intense, but I modified (and rested a bit actually). I’m surprised I lasted an hour, but I did, and was thrilled to look down at my pedometer upon returning home and see over 8,000 steps for today!

After earning all these exercise points, I feel pretty good, but thinking about what I want to eat is a bit tricky. Last Saturday I had all these points I didn’t end up using and on Sunday I ate over my points allowance because I didn’t exercise. I kind of liked the old Weight Watchers system of banking points to use on another day, but they don’t do that anymore. Oh well.

So my weight is staying about the same, but I have noticed pants that didn’t fit at the beginning (meaning I couldn’t zip or button them) of summer are now fitting! I have my exercise schedule pretty much set, if I could only get my food issues under control. I may be loosing inches, but I really want to see those numbers on the scale go down too.

Fish sticks, macaroni and cheese plus 2 miles

I had fish sticks and macaroni and cheese with my daughter tonight. Let me say, fish sticks are really not worth the points! One little stick is about 1 point. The serving size on the package was 6 sticks, over 250 calories, 1 fiber and 16 grams of fat!

I decided only to heat up 4 for me, and 4 for my daughter. Then we fixed 2 packs of Easy Mac n’ cheese, each one being 5 points. Yes, the picture is of my plate, not hers. Its fun eating off your child’s plate and the portion sizes are just about right for Weight Watchers.

I had 10 points left for the day and was planning on having a Lean Cuisine for dinner, but decided to keep it simple, even though dinner was high in points. So my dinner ended up taking up about 9 of my points. I guess I’ll have to do a little exercise so I can have a few points for a little dessert, I thought.

I stuck in my DVD of Walk Away the Pounds 2 mile walk. My pedometer was low in steps, so the walk was good for me. My silly little girl even walked with me for over 5 minutes! She did pretty well for only being 3.

Yeah! My 30 minute walk earned me 2 points! Now I can have a slice of Key Lime Pie, or make a No Pudge browning after I put the girl to bed.

Plus point four thanks to Mini Chocolate Meringues

Wednesday 7-11-07

I gained point four pounds this week. It’s to be expected thanks to Trader Joe’s Very Chocolate Mini Meringues. I bought two more on Saturday night.

I cannot buy them anymore. They are off-limits. See, you can eat 13 for just two points, but my problem is I keep eating more and more until the whole container is gone! This is the fourth container I’ve gone through in less than two weeks. No more, not going to buy them again. I just can’t help myself.

Hard Times Café makes a mean salad

While Hard Times Café is famous for their chili, they make a mean salad that you should try if you are ever in the VA, MD or DC metro area. I’ve had their Monterey Chicken Salad in the past with fried chicken tenders, but decided to try something different this time with the Santa Fe Chicken Salad with grilled chicken instead. I had it a few weeks ago and asked for the dressing on the side but the homemade Mexi-Ranch dressing was divine.

I had to go back for one again last night. In addition to grilled chicken, the salad has sweet corn, diced tomatoes, cheddar cheese and tortilla strips. It’s also supposed to have red peppers on it, but both times I’ve had it they were not included. This time I brought my camera to take a picture.

My husband had their vegetarian chili which was pretty good I must admit. I like the Cincinnati chili better, but the nutritional info for the veggie chili  is much better. My daughter had the Kraft Macaroni and Cheese from the kids menu. All the kids’ meals come with a choice of French fries, fruit cup or applesauce as a side, so we usually get the applesauce or fruit cup for her which is healthier than fries. I must admit though, that their homemade Roadhouse fries are delicious too.

Weight Watchers Key Lime Pie

This is a great recipe I discovered a few years ago. It is wonderful during the summer to make for parties and BBQs. I made one for July 4th, but we forgot to cut into it. I just had a piece for a snack. One slice is only 3 points, and it’s cool and refreshing on a hot day or night. I also made one for my neighbor’s party during which we had the Light Taco Layer Dip.

It only takes about 5 minutes to make. I use the Yoplait Light Key Lime Pie flavored yogurt, and either Jell-O or store brand gelatin. I also will use Cool Whip brand or store brand whipped topping. You can’t taste the difference.

Ingredients

1/4 cup water

1 package (4-serving size) sugar-free lime flavored gelatin

2 containers (6 oz) light or fat-free key lime pie yogurt

1 tub (8 oz.) frozen reduced-fat or fat-free non-dairy whipped topping, thawed

1 Keebler Ready Crust Reduced Fat Graham Cracker Pie Crust (6 oz)

In microwave-safe measuring cup heat water on high (100% power) for 45 seconds to 1 ½ minutes or until boiling. Whisk in gelatin until dissolved. In large bowl whisk together gelatin mixture and yogurt. Fold in whipped topping. Carefully spread in crust and refrigerate overnight or at least 4 hours.

Serves 8 for 3 points per serving.