Monday, February 18, 2008

Great Start for 2008

February 18, 2008

Greetings fellow losers,

The Weight Watchers journey 2008 is in full swing. Linda is down 8.2 pounds and I'm down around 5 pounds already. Even though I decided not to attend the meetings as a full-fledged member, I do plan to sit in from time to time and lend my moral support to the cause. Linda has told me that some of our 2007 WW buddies have been asking about me, so I think it would be cool to say hi to them. For those who have been (or are currently in) WW, they can attest to the great comraderie, support and sense of family you get from the meetings. Truly amazing. That's why stats prove meeting goers lose so much more on average than the go-it-aloners.

Linda and I have gone back to our strategy of weekly menu planning, and shopping from the prepared list of needed foods. We had our best success when following this plan. That way you have the foods on hand for healthy meal preparation, and you save time, money, and the aggravation of "What are we having for dinner tonight" problem. Plus you have the anticipation factor. "Man I cannot wait until we have the (insert healthy dinner here) fun.

So it's a great start for 2008. One thing that we love is that success breeds success in WW. When you see the scale numbers dropping down, and more importantly your mind and body physically feel better, that motivates you even further to stick with the program. It's easy and fun, and I'm so happy that we are back in the WW program.

Let's all go be losers !

Dave and Linda

Thursday, January 17, 2008

We're Baaaaaaack !

January 17, 2008

Greetings fellow losers. No we did not voyage to Mars and back (as some might expect) but just got busy with Spring and Summer and oh yeah Fall and 1/4 of Winter too!

Last night Linda re-joined WW and is very excited about it. I decided to not attend the meetings this time, but be an avid supporter of the Missus, and enjoy the healthy meals that she will be preparing. It's not like we just went crazy for pizza and doughnuts every night, but on the other hand we were no stranger to the dessert section of our King Sooper's bakery either. Oh the joy of sugar and preservatives.

Linda unfortunately regained most if not all of her previous weight loss. I on the other hand weigh the same as when we stopped attending the meetings. I attribute that to walking every day at least 30-45 minutes and controlling my portion sizes and not going for seconds at the dinner table like I used to do.

So here we go. WW journey 2008 begins. Our leader Dori, has always emphasized that WW is a journey not a destination. We learned so much about healthy habits during our 2007 effort, so we just need to buckle down and follow the procedures.

Also we have a gym membership that we have never (and I mean never) used. Linda and I have committed ourselves to actually working out and that should kick-start the process even more.

I will also commit to updating this site regularly to track our progress in 2008.

Wish us good luck !
Dave and Linda

Thursday, May 3, 2007

Tips from

Greetings fellow losers.

Wednesday 7:15ers had another lively meeting last night. I was down 1.5 and Linda had a slight gain. I think hers was mostly water weight as (well ladies you know). I saw this article this morning and thought I'd steal it.

Start smart
Begin lunch and dinner with a veggie-rich salad or broth-based soup, says Pennsylvania State University satiety expert Barbara Rolls, author of "The Volumetrics Eating Plan." "That lets you fill up first on a big volume of low-calorie food and ends up displacing some of the foods you'll eat next -- the choices that are usually higher in calories."
Here's a good salad recipe: Mix 1½ cups of salad greens with ¾ cup of raw veggies like onions, bell peppers, carrots, broccoli, or cucumbers; drizzle with 2 tablespoons of low-cal bottled dressing.

Sneak a snack
"Ten minutes before each meal, eat some healthy fat (around 70 calories or fewer): a handful of nuts, a few slices of avocado, or a spoonful of peanut butter, for example. That helps activate ghrelin, a hormone that lets you know you're full," says Michael Roizin, MD, co-author with Mehmet Oz, MD, of "You on a Diet: The Owner's Manual for Waist Management."
Try the 3-hour rule
"The secret to losing weight comes down to keeping your metabolism alive and active," according to fitness guru Jorge Cruise, author of "The 3-Hour Diet." How do you do that? By eating every 3 hours, give or take 10 to 20 minutes, he says, which translates to three moderate meals with three snacks (100 calories each) between meals.
Though other experts say there's nothing magic about 3-hour intervals, eating small, frequent, portion-controlled meals and snacks can keep your blood sugar level steady, your energy up, and keep you from overindulging.

Have liquid assets
"If you're going to drink anything with calories (i.e., fruit juice, soda, sweetened coffee and tea, or alcohol), you need to consciously adjust your diet to accommodate those extra calories," says Purdue University nutrition researcher Richard Mattes, PhD. His research shows that people typically make adjustments to eat fewer calories over the course of a day after eating a solid food like jelly beans, but not after drinking the same amount of calories in a glass of soda.
And if you want to replace sweetened drinks with their calorie-free counterparts, rethink it. Some research suggests that people who drink no- or low-calorie drinks might actually end up eating more, Mattes says. The best thirst quencher -- and a dieter's best friend -- is still plain old H2O.

Cut out this combo
Skip those munchies made with white flour and sugar, like white bread, cookies, and pretzels, says integrative medicine guru Andrew Weil, MD. They signal the body to produce more insulin and set the stage for turning calories to fat, fat, and more fat.
Choose your pals
Studies show that most of us base how much we eat on what others around us eat, says University of Toronto psychologist Peter Herman, PhD. So steer clear of the big eaters in your social circle, at least when food is around. Sashay over and make small talk at parties with the folks who aren't hovering near the food table.
"Marching to your own caloric drummer requires some independent thought and calculation," Herman says.

Pare portions
Everything from beverages to bagels is two to five times bigger today than in the 1970s, says New York University nutrition professor Lisa Young, PhD, author of "Portion Teller" and who has studied the servings dished up in restaurants and by food companies.
"So if you grab a bagel or eat out, chances are you'll be served double what you need," she says. Her advice: Start leaving just a little bit on your plate or, if you can, cut the amount you eat in half. She also suggests that you "use your hand as a portion guide -- 3 ounces of meat fits into your palm, 1 cup of potatoes looks like a fist."

Be an early bird
Eat the most food earlier in the day, says Elisabetta Politi, nutrition manager at Duke Diet and Fitness Center, Duke University's successful weight-management center.
"Many dieters try to trim calories from their break-fast and lunch and then get hungry," she says. "Research shows the calories you eat earlier in the day help you eat less at night" -- a good idea since you probably won't be active after an evening meal.

Step it up
"Get a pedometer and start walking," says University of Colorado obesity expert James Hill, author of "The Step Diet." To keep the weight off forever, the goal is to take 11,000 to 12,000 steps (around 90 minutes) a day.
"You don't need to do it all at once," Hill explains. Start with 2,000 steps a day, or about 15 minutes of walking. Add another 5 minutes (500 steps) each week. You can find supercheap pedometers at drugstores and big-box retailers to help you keep count. There are lots of other sneaky little ways to add more steps to your day, too: Use a cordless phone and walk while you talk, or get up and walk during TV commercials. (Strategies to rack up more steps)

Think thin
"Seeing is believing," says Janice Taylor, weight-loss coach and author of "Our Lady of Weight Loss." "You have to picture yourself thin if you want to become thin." Visualize what you're wearing, where you are, who you are with, and how you feel. "The more vivid the picture, the more real it will feel to you," Taylor says, "and the more likely it will take form."
Shula Lazarus, PhD, a psychotherapist at the North Carolina-based weight-management program Structure House, agrees, though the method isn't clinically proven. "We use it to help dieters visualize a healthy eating pattern and the right portions on their plate. It can't hurt, and it might help."

Fill up on fiber
Crowd out calorie-dense foods by ratcheting up on fruits and veggies. "Start by eating one more serving of fruit and one more vegetable a day," says Donald Hensrud, MD, a Mayo Clinic nutrition specialist. Hitting that midafternoon slump? Reach for carrots -- the carbs will give you a lift. Not only does munching on nature's bounty become a good habit, but it'll also help you tap into dozens of disease-fighting phytochemicals and vitamins. The biggest fiber bulker-upper: beans. Just a cup of black beans nets you nearly 15 grams of filling fiber.

Brush your teeth
Sometimes the best advice comes from your best friend or, in this case, a fellow Health magazine reader. Barbara Haug of Grosse Pointe Park, Michigan, says she brushes her teeth right after dinner instead of at bedtime. "I can be a compulsive snacker in the evening," she says, "but I don't like messing up freshly brushed teeth."

Monday, April 16, 2007

The Ten Percent Solution

Greetings from the Land of the Losers.

One of the major Weight Watchers milestones is dropping the first ten percent of your starting weight. For example if you started in the 220's, losing 22 pounds would qualify.

Congratulations to the Missus, she got her 10 % award last week Wednesday. Way to go sweetie! I was just under 15 pounds down, so combined we are over 36 pounds down and feeling great!

This weekend Linda scoured her collection of cookbooks and designed a great weekly menu with some new meal selections. On Saturday she made for the first time a dish called Eggplant cheese rolls. It is similar to mannicotti but instead of using pasta tubes, the cheese mixture is placed in baked eggplant and rolled up. Then she covered it in a meatless marinara sauce. 2 points per roll and it was sooooo delicious.

Later in the week I am looking forward to fajitas, with lots of veggies and peppers.

Losing is easy for me because all I have to do is eat a small breakfast, a sensible lunch, and then come home for a wonderful home-cooked healthy meal.

Thanks and congratulations to my wonderful wife Linda !

Healthy eating to all.

Dave and Linda

Friday, March 16, 2007


Greetings. Much great news today. March Madness is in full swing. Duke got beat by VCU. SWEEEEEET !!!! The look on coach K's face was PRICELESS when the buzzer went off. We were all jumping around high-fiving and screaming. It's so much fun to be a hater.

Weight Watchers meeting this week was really good. I was down 2 pounds and Linda was down over 3. That put her over the 20 pounds lost so far milestone. I'm just over 10 down myself. You should see how great Linda looks. Really can see the difference in her face and all over. Plus she's cut her hair into a cute style, honestly she looks 10 years younger. I'm one lucky dude.

There were even more new folks this week. Our merry band keeps getting larger and larger. We have such a great group and the newcomers are fitting in nicely. There are several mom/daughter combos that are so fun to get to know. One of those pairs sits by us and they are so cute. The daughter is gettting married this summer and is getting in shape for a bikini wearing tropical honeymoon. Her momma just wanted to be able to tie her shoes easier. I can so relate to that one. The old spare tire was hindering that activity, not so much anymore.

We had a ton of milestones celebrated so our week's discussion topic did not have a bunch of time but we hit the high points of a very important lesson.

The topic was why do we eat when it's not for hunger / nutrition. Psychological food cravings come in many shapes and sizes. Eating because we are sad, happy, bored, etc. The trick is to step away from yourself and analyze the different motivations that cause that behavior.

For example craving food because we are bored means we are looking for stimulation. So the answer is to seek stimulation in a different manner besides stuffing the pie-hole with twinkies.

When we eat due to sadness we are seeking happiness. Yes a double cheeseburger does make me happy, but then the cycle becomes feeling guilty for eating poorly, which in turn means oh well lets just have some fries too. Then we have a gain and the wheel spins like a hamster in a cage.


Human beings are a bundle of complex emotions. Understanding feelings and motivations and behavior is a difficult process, but one that we can accomplish if we try. It really helps to have WW buddies to talk to and figure this kind of stuff out. The ladies came up with several examples of why a person eats for psychological satisfaction.

I said "The reason we do it is because it chemically releases endorphins into our brain". Our Leader Dori looked at the group like who let the rocket scientist in the room. It was freaking hilarious really.

But to sum it up, that is exactly the process. Endorphins are the "feel good" chemicals in our bodies. Have you ever heard of "runners high"? Yepper, caused by endorphins. So what we want to do is get the endorphin release from healthy activities and not Girl Scout cookies.

Ya know stuff like watching Duke get beat ! And seeing coach K's lemon sucking sour puss.

OOOOOOO BABEEEEE ! I got an endorphin rush just typing that sentence.

Healthy eating to all.

Dave and Linda

Monday, March 12, 2007

Monday buzz

Greetings blog lovers near and far! Today has been a blur of work and caffeine. You know when it's like 4:30 p.m. and your heart rate is around oh let's say in the range of a hummingbird. That's what I'm talking about yes sir.

I feel like the little guy in the Zantac ads. Faster = Better. Of course it is.

Linda and I managed to make it to Weight Watchers meeting last week despite her sinus gunk. The Doc gave her some great meds and she is responding fast. Excellent.

So I was happy to see our merry band of WED 7:15'ers and get back in the meeting groove. Let me emphasize this point: WW MEETINGS ROCK !

The ice-storm basically wiped out the previous get-together except for a couple of snowmobiling eskimos and one lost homeless dude.

So this meeting was like 2 meetings wrapped up into one. We touched upon the food find topic (recipes coming in a future post) and then moved on to the topic of the week.

Dori, our leader is so cool. She reminds me of a combination of a Sunday school teacher mixed in with a motivational speaker. Always upbeat, smiling, fun, and NEVER judgemental. This week's topic was based on a chart that showed a picture of a ladder and steps going upwards toward success.

I'll try and re-create the ladder. At the bottom we have "I won't", followed by "I can't".

Above that we have "I might", "I should", "I want to", "I think I can", "I'll try", and onwards up to where you have "I'm doing it", and I've done it".

This is a VERY rough approximation of the exact steps on the chart but the idea is there. It's all about the mindset of the person interested in becoming a healthier person, both in body and spirit. At the bottom we have the typical couch potato, happy to munch Doritos all afternoon with no regard for anything health-wise. Then from there, we start to rise up the chart with positive changes. The process is the same for ANY GOAL that one sets out to achieve. Yes.

And it takes work. Think about the last time you did something really really special. Like learning how to ski, or learning a new song, or planting a great garden. The more effort that you put into the project, the better it turns out and the more rewarding the entire outcome is.

That's how Weight Watchers works. Finding great recipes and preparing great meals. Getting out there and earning activity points. Learning how to bypass junk food. Going to meetings and encouraging each other to become losers. All part of the equation.

Oh. Linda and I were up just over a pound each at the weigh-in. No biggie considering all the factors of the previous week. Just more motivation to hydrate and eat just a tad better as well as get some walks in. Results in 3 days folks.....

Healthy eating to all.

Dave and Linda

Wednesday, March 7, 2007

C'mon Springtime (hurry please)

Bad bad blogger for not updating. 10 lashes with a piece of (insert favorite pasta here).

Anyway, last week Wednesday about 3:00 pm it started snowing. And then the temperature dropped 20 degrees in like a minute. So therefore the roads got packed with 3-4 inches of sheer ice. By the end of the work day, commuting times went from (in my case) 20 minutes to 1 hour and 20 minutes. And not a single plow or sand truck in site. I think that the plow drivers are afraid of getting stuck like us mere mortals. Multiple accidents EVERYWHERE ! Roads were blocked that had any kind of steepness to them due to cars unable to make the hill. GRIDLOCK BABY. So when the missus and I got home, we stayed there. Whew.

Of course that meant we missed our WW meeting. Bumski. So no new weigh-in information from the 28th. However unofficially (home scale) I'm still on course.

Linda has been battling a cold/sinus infection for almost 2 weeks now also. It is really hard to stay focused on WW when you feel like crap. Yepper. And then I get to roam the kitchen alone and continue my love affair with peanut butter, milk, bread, etc, etc...and Oh yeah BEER.


But this week is sunny and mostly warm. I hope Linda is up to going to WW this week, but I'm thinking we will skip again. No sense in getting our Fellow 7:15'ers sick too.

The forecast is for nice weather for the next week also. The warm temps will allow us to Lysol the crap out of the house and then air that sucker out good. Good 'ol Rocky Mountain fresh air. Nothing better to get the sick out of the house. Well maybe napalm would be good also, but that sounds a bit extreme.

Also the warm weather gets my gardening itch going. After a long, cold winter, the gardens (we have approx. 21 seperate gardens (at last count), need a lot of tender loving care. Cleaning out the debris, turning over the soil, raking out to a nice smoothness and adding mulch / compost for richness. Yes my dirt is spoiled. But it's all worth it. Enjoy the pic of one of my sunflower blossoms from last summer.
Healthy Eating to all.
Dave and Linda