WHERE'S THE FAT GUY?

CRANKING THINGS UP

2011-02-27T21:37:00.002-05:00

Weight loss is not mysterious. However any program is packaged it comes down to a simple principle - you burn more calories than you take in. Whether you do that using the latest "scientific" diet, by drinking a shake at midday, swearing off carbs or having nasty meals delivered to your door, it's the same bottom line.

Both aspects need attention - diet and exercise.

On the exercise side of things, this not only needs to be sustained but it must also be challenging to some degree. I've come a long way from the time when I started activity by walking a mile a day, but I admit it has become comfortable to settle.

So last week I started running a shorter distance - 5 miles instead of 6 - while focusing on the speed of the run. Now I'm no sprinter, but on one of my five runs last week I established a time that I will be working on beating this week. So I'm pushing myself which makes running hard work, but satisfying.

Keep challenging yourself. Don't settle.

I'M BAACK

2011-01-17T22:22:00.003-05:00

I'm sitting watching the opening episode of the new season of The Biggest Loser. The combined weights of some of these teams is pretty amazing. But as I look at the numbers, I recall that Gill and I weighed a combined total of over 600lbs something like six years ago.

Her amazing weight loss achievement is often lost in the fact that I pulled a considerably larger number and now work for Weight Watchers, but she has done incredibly well.

Weight loss is not a mysterioust skill. With the right approach, you can do it in a thousand different ways. With some programs it's down to weird eating ideas, while others try to baffle you with science.

Losing weight comes down to three simple skills -

1. Eat well
2. Be active
3. Repeat

I am totally sold on Weight Watchers because it provides a framework to not only follow those three simple principles, but to live with them and maintain weight loss.

The new PointsPlus program is a proven winner. So if you're not on board yet, come see me at a local WW center - very soon!

HALLOWEEN CANDY

2010-10-04T14:40:00.002-04:00

Here's the list - reader beware!

HALLOWEEN CANDY # OF ITEMS POINT VALUE
3 Musketeers, 2 fun size bars 3 1/2
1000 Grand, 2 mini bars 4 1/2
Abazaba, mini, Each 1
ABC Fruit Chomps, 7 pieces 3
ANDES Creme de Menth Thin Mint , 8 pieces 5 1/2
Animal Crackers, 11 crackers 3
Almond Joy, 2 snack size bars 4
America1s Original Bubble Gum, 4 pieces 1 1/2
Atomic Fireballs, Each 1
Baby Ruth, 2 fun size bars 4
Big Hunk, mini, Each 1
Bit-O-Honey, 6 pieces 4
Blow Pops, Each 1.5
Bubble Gum, super, 2 pieces 1
Butterfinger, 2 fun size bars 4
Butternut Mini Bar, .75 oz 2
Candy Corn, 22 pieces 3
Caramello, 2 snack size bars 4
Crispy Caramel Fudge Bar, snack size, Each bar 2
Caramel & Peanut Butter Crispy Bars, snack size, 2
Chocolate Toffee Crisp Bar, snack size, Each bar, 2
Crunchy Peanut Butter Bar, snack size, Each bar, 2
Double Bubble Gum, 2 pieces 1
Heath Bar, 5 snack size bars 6
Hershey's Bar (plain), 2 snack size bars 5
Hershey's (almonds), 2 snack size bars 5
Hershey Kisses, 8 pieces 5
Hershey Kisses or Hugs, 3 pieces 2
Hershey Miniatures, 5 pieces 5
Hershey Tastations (any flavor), 3 pieces 1
Hershey Sweet Escapes 2
Hi C Juice Fillers, bag (5 candies) 2
Hot Tamales, Each snack box 1
Jolly Rancher, 3 pieces 1
Jolly Rancher Mini Stix, Each 1
Kit Kat, 3 (2 pc) snack bars 6
Kit Kat, Each mini 2
Lemonheads, Each box 2
Life Saver Five Flavor Candy, 4 1.5
Life Saver Gummi Savers, 2 rolls 2.5
Life Saver Pops, Each 1
M & M (plain), Each fun size pack 2
M & M (peanut), Each fun size pack 2
M & M Crispy, Each pkg 5
Mars, 2 fun size bars 4
Mary Jane Peanut Butter Kisses, 6 pieces 3.5
Maynards Wine Gums, 1 roll (44 g), 3
Mike & Ikes, Each snack pkg 1
Milk Duds, 4 fun size boxes 4
Milky Way, 2 fun size bars 4
Milky Way Lite, minis, 5 pieces 3
Milky Way Lite, regular bar 3.5
Mounds, 2 snack size bars 4
Necco Wafers, Each roll 1
Nerds, Each box 1
Nestles PB Mallow, Each 3.5
Nestles Baby Ruth, Each 4.5
Nestle Crunch Fun Size, 4 bars 5
Now & Later, 3 mini bars 3
O'Henry, 2 fun size bars 5
Peter Pan Peanut Butter Cups, 4 pieces 6
Pumpkin Pop, Each sucker 1
Raisinettes, 3 snack size boxes 4
Red Hots, Each box 2
Reese's Crunchy Cookie Cups, 2 snacks 4
Reese's Miniature Peanut Butter Cups, 5 pieces 5
Reeses Peanut Butter Bites, 3 pkgs 5.5
Reese's Peanut Butter Cup, 2 snack size 4
Reesesticks, 2 snack size 4
Skittles, small pack 3 pkgs 4
Skittles (regular), 2 packs 3
Smarties, 3 rolls 1
Smuckers Fruit Fillers, Each bag (5 candies) 2
Snackwells Nut Clusters, Each piece 1
Snickers, 2 fun size bars 4
Snickers, minis (4 pieces) or 2 fun size bars 4
Spree Candies, 8 pieces 1
Spree Twist, 2 rolls 1.5
Starburst, 3 fun size pkgs 4
Starburst Fruit Chews, 8 chews 3.5
Sugar Babies, 2 snack size pouches 4.5
Sugar Daddy Pops, 3 3.5
Sweethearts (Necco), Each (1 1/8 oz box) 2.5
Sweet Tarts, 2 rolls 1
Tootsie Hot Chocolate Pops, Each 1.5
Three Muskateers, 2 fun size 4
Tootsie Roll, 2 snack bars 2
Tootsie Roll Midgees, 6 pieces 3.5
Tootsie Roll Midgees - small, 11 pieces 2
Tootsie Roll Pop, Each pop 1
Triple Chocolate Wafer Bar, snack size, Each bar, 2
Twix, (mini size) Each 1
Twix, Each snack size bar 2
Twix, Regular Size, Each (2) pack 7
Twizzlers Pull-n-Peel Cherry Candy, 3 pieces 2.5
Twizzlers Strawbery Twists, 4 twists 2.5
Werther's Original, 3 pieces 1
Whoppers Malted Milk Balls, 2 snack size pouches 5
Wonka Nerds Gumballs, Each 1
Wonka Shock Tarts Gumball, Each 1
Wrigleys Chewing Gum, 5 pieces 1
York Peppermint Patties, 3 patties 3

MAINTENANCE

2010-03-23T16:09:00.003-04:00

Anyone can lose weight. They really can. It may not be all that easy depending on which road of deprivation you choose to follow, but if you can get your head in the game shedding pounds is no big deal.

Back in the mid-80's I made up my mind to get leaner and lost over 100lb in six months. My diet consisted of coffee for breakfast, instant noodles and fat free yogurt for lunch and a sensible portion of whatever was on the menu at home at dinner time. I finished every day off with another fat-free yogurt (always strawberry) in the evening.

And I lost a lot of weight.

However, since there was no way on earth I was going to exist on such meager meals for the rest of my life, the day came when I decided that was enough, started eating again and eventually welcomed back the 100lb and its friends.

Losing is one thing, but maintaining is quite another. That's why I love WW. I don't feel as if I'm on a diet or am being deprived. Sure, I make choices every day, but I'm enjoying good and tasty food and I can live with it.

So how can someone stay focused?

Here's my answer: Remember where you came from, why you decided to lose weight, what life was like when the scale struggled beneath your feet. Remember that things were only going to get worse as you got older. It's a trade-off every day and I will gladly give up some things to avoid everything I didn't like about weighing over 330lb.

Stay focused!

WHAT YOU WEARING?

2010-02-21T18:39:00.003-05:00

Unlike a lot of the guys who hang out at my gym, I don't worry too much what I wear. An old t-shirt and a pair of shorts works for me. I'm definitely not spending good money to try to look good to people I don't know at a time of day when most of us are only half awake anyway.

However, since I'm there to run, I do not skimp when it comes to footwear. I run between 30 and 40 miles a week and certainly want the necessary comfort and support that good shoes give.

I used to buy cheap sneakers and wear them until they look disgusting, but since I started regular exercise I've been way more careful.

A couple of years ago it was recommended to me that I wear Asics and they have become a firm favorite. A recent article in Runners World magazine named Asics Gel 1150's as the best choice for footwear for runners and I got a pair a couple of days ago.

I get new sneakers every 350 to 400 miles as they're generally worn down somewhat by then and have definitely lost a lot of their absorption.

This afternoon was my first run with the new shoes and they are excellent. I thoroughly recommend Asics Gel 1150's.

BACK FROM A NIGHT OUT

2010-02-15T20:22:00.004-05:00

We didn't go out for dinner yesterday for Valentine's day, for several reasons. One, that Sunday is already a busy day while Monday is my day off, so better to enjoy a relaxing meal on a day when you're already pretty relaxed yourself.

One other reason is that we generally protest the way restaurants exploit customers on February 14th by hiding the regular menus and offering a more limited selection at double the price. So we eat out the day before or the day after.

Eating out is intimidating to some people who are trying to maintain a healthier lifestyle, but there's no reason why it should be.

I ate well tonight, but still stayed on program. Here are a few keys -

1. I looked into the Points value of menu items before I left home.

2. I decided what I would be ordering and what I would be drinking way before entering The Curry Club.

3. I recognized that in addition to what remained of my daily Points allowance, I had up to 35 flexible Points for the week to play with.

4. I ate slowly and enjoyed the occasion.

5. I stopped eating when I had had enough and did not bring home the uneaten food.

6. I had an excellent meal with the woman I've spent 42 Valentine's Days with, ate a substantial amount of my flexible Points, but am still ending the day on program.

Planning is always the key.

I STAND CORRECTED!

2010-02-14T19:46:00.004-05:00

Got this note on FaceBook this evening from a friend who is also a member of one of my Weight Watchers groups -
"what's the scoop-- no blog update on Where's the Fat guy since November:) We need your wisdom and thoughts!"
Of course she's right. There have been no updates. It got to be just another pressure for me to come up with something worth reading every day and so I let it go.

So here's the scoop. I will get back to this. I want to get back to this. But don't look for daily doses of Blackmorian wisdom - I'll write here as often as I can.

Went to the gym this afternoon and did five miles on the treadmill. That gives me a total of 26 miles for the week, which isn't bad given the fact that two days were spent shoveling snow rather than running.

I've decided to set myself a target for the year, just to help me stay focused and I set that at a total of 1,500 miles, which should be totally doable at 30 miles per week.

The problem is that while I did run most of the days I was in India last month, I didn't cover the distances that I would at home. So it's the middle of February and I'm behind schedule, but it should be easy enough to catch up at this stage.

I enjoy running some days.

I hate it others.

But it works - and pushing myself is a necessary part of the equation.

GREAT FALL SOUP RECIPE

2009-11-20T12:24:00.002-05:00

PUMPKIN CURRY SOUP

INGREDIENTS
1/2 cup chopped onion
2 large cloves garlic finely chopped
1 cup shredded carrot
1 1/2 tsp curry powder (to taste)
1/2 tsp salt
1/4 tsp ground pepper
3 cups low sodium, fat free chicken broth
1 15oz can pure pumpkin
1 12oz can non-fat evaporated milk

METHOD
Spray a saucepan with PAM and cook the onions and garlic for 2-3 minutes. Add the carrots and curry powder and cook for a further 2 minutes.

Add broth and pumpkin. Bring to boil, then lower heat and simmer for 15-20 minutes, stirring occasionally.

Stir in evaporated milk and transfer to belnder or food processor. Blend until smooth.

1 POINT per cup

BEWARE OF MOVIE POPCORN

2009-11-19T15:04:00.004-05:00

THIS IS INCREDIBLE -

http://health.msn.com/health-topics/articlepage.aspx?cp-documentid=100249578>1=31057

CRANBERRY SAUCE RECIPE

2009-11-18T22:18:00.002-05:00

Kickin' Cranberry Sauce

12 oz bag cranberries
11 oz can Mandarin oranges in their own jc.
1 cup peeled, chopped apple
1 envelope unflavored gelatin
2/3 C granulated Splenda
1/4 C Almond Accents Original
1/4 C sugar
1/8 ts cinnamon

In a small dish, combine gelatin with 1/4 cup cold water, stir well and set aside.
Combine cranberries, Splenda and sugar with 1 3/4 cup water. Bring to a boil, then simmer, covered, for 10 minutes.

Stir in the gelatin until well combined.
Stir in the chopped apples and cinnamon. Refrigerate at least 5 hours or overnight.
When chilled, stir well, then drain and chop the orange segments. Slightly crush the Almond Accents.

Stir both into the cranberry mixture. Refrigerate until serving. Makes 12 servings of 1/4 cup 1POINT EACH

DIAMOND LEADER

2009-11-16T19:00:00.002-05:00

Yesterday afternoon I spent a fun few hours with around 200 people at Weight Watchers annual Celebration for Suffolk County Staff. It was good to hang out with people I work with regularly and then to renew acquaintance wiith others I run into occasionally.

The bash is a bit of a hurrah and it's also an awards ceremony.

Totally unexpectedly I received a Diamond Leader award, which was presented to the five most successful leaders in Eastern Suffolk. Success is measured in retaining members and and having the most members achieve their weight loss goal.

Seems like I had a pretty good year, which means my members did too and that's good news.

Not sure what I'll do with the Diamond Leader pin - looks a little girlie to me!

PUMPKIN SPICE MUFFIINS

2009-11-11T22:05:00.003-05:00

There's a great sounding recipe for this seasonal treat over on the blog of a very successful member of one of my WW groups.

www.gettingfabuless.com

DARNED LEAVES

2009-11-09T22:01:00.003-05:00

There were a lot of great things about living in Scotland. We loved our fifteen years there, but there was one thing we really missed that there is an abundance of here on Long Island - trees.

The weather was so severe living beside the North Sea that there were no trees untiil you went a mile or two inland. Trust me, those winds were severe.

So we were very happy to buy a house here that has a number of trees in the yard ... until we realized why Americans call autumn "fall". Because every leaf off every tree falls to the ground and has to be raked up.

I've spent around six hours raking leaves this past two days, filled more than 60 bags and still have the back yard to tackle. Tonight I'm sore and more than a little tired, but here's the silver lining -

I burned around 2600 calories!

When all is said and done, it's good exercise.

FOR GOODNESS SAKE, EAT!

2009-11-08T20:51:00.003-05:00

Losing weight comes down to a simple equation really - the less you eat, the more you lose, right?

No, that is not right and one of the main reasons for frustration I've come across lately (apart from people filling their days and their mouths with crap) is that some folks just aren't eating enough.

The body is a machine. You have to fuel it for it to function and if you want it to burn fat, you need to make sure your metabolism is working at its optimum. That will come from exercise and eating.

I love telling WW members that they need to up their food intake. No one ever came into one of our centers expecting to hear that.

Lettuce leaves are not the way to reach your goals, a healthy balanced diet is. So whatever you do .... EAT!

MAPMYRUN.COM

2009-10-27T08:02:00.003-04:00

I just took a look at www.mapmyrun.com which is a site I use quite a lot when I'm at home. Imagine my surprise tonight when I discovered that it works in Australia too and I could map the run I have been taking most mornings since I got here last week.

I had estimated the distance at 4.5 to 5 miles and now know it is 4.86 miles.

Tomorrow will be my last run, as we leave for the good old USA on Thursday morning, but on future trips overseas I'll remember to check in with manpmyrun.com earlier.

THE LANGUAGE OF COFFEE

2009-10-25T02:29:00.004-04:00

I remember the day when you went into a coffee shop and ordered your coffee in the simplest of fashions. You approached the counter and said - Coffee please.

But of course that is way too simple for the 21st Century. Nowadays you have to master a whole new language and if you don't get the words grande non-fat latte in the right order a barrista will most certainly correct your inadequacies.

Coming to Australia, I discovered that there is a whole new coffee language going on down here, to accompany the well know southern hemisphere vocabulary, comprising words like G'day, mate and sheilas.

Lattes seem to be very popular and if you don't want a latte, the common form of daily caffeine seems to be ordering a flat white coffee, or in my case a skinny flat white coffee. The problem for me was that still consists mainly of milk.

So one day I bravely inquired how one gets a simple cup of coffee and was delighted to learn that I just need to ask for a long black coffee with skinny milk on the side.

Makes me long for the days of Coffee please!

VISITING OZ

2009-10-21T18:22:00.003-04:00

I'm in Australia just now, spending a few days over here with family, preparing for my niece's wedding on Saturday. People often ask we how I keep focused on a healthy lifestyle while I'm traveling, so here's what I'm doing on this trip.

+ I brought my running gear and am making a point of running every morning, which is not difficult as I'm awake very early as I readjust to the 15 hours time difference. Worked out a 5 miles route that works pretty well for me.

+ I allowed myself one total treat. I was told that the beer battered flathead fish is outrageous, so I had it the first night here, with fries. I doubt if there's a lot that will tempt me because it's not all that different from what we get at home. Menus seem pretty Americanized to me. Allowing yourself an indulgence is a real approach.

+ We went shopping as soon as we arrived and bought some essentials - skim milk, oatmeal, whole grain bread.

+ Where there isn't too much choice, I simply watch the size of the portions. Last night we ate dinner in a restaurant with a limited menu, none of which looked really helpful. So I made the wisest possible choice and ate till I was satisfied.

+ I remember that a trip is not all about food. It's about meeting up with family, celebrating a very special event and seeing a country I have never been in before.

+ I remember the scale will await me when I get home!

SMART BALANCE - DEUX

2009-10-13T18:20:00.002-04:00

Here's the reply I got from the company when I challenged their false marketing -

Smart Balance Milk is fat free, the fat is as a result of the added ingredients of fish oil and vitamin E. We are currently investigating ways in which we may make this clear on the packaging. Please understand that we
are not, in any way, attempting to be deceptive.

They lie with a straight face!

IS THIS LYING LEGAL

2009-10-12T18:56:00.004-04:00

The other day my wife bought a half gallon of Smart Balance Fat Free Milk. They've got quite the advertising campaign going on just now and she had a generous coupon too, so she figured we'd try it instead of our usual Skim Plus or Over The Moon.

Out of habit, I took a look at the nutrition information and discovered that this "fat free" milk actually contains 1.5g of fat per 1 Cup serving!

For those of us accustomed to the WW scale of things, this makes 1 Cup of this stuff 3 Points instead of 2 Points for the brands it is unsuccessfully trying to mimic.

One wonders whether it's legal to promote a product with a significant fat content as fat free.

Buyer Beware!

FATTY BELTBUCKLES

2009-10-11T20:49:00.003-04:00

There's no question that eating out can be tempting and challenging too. A few weeks ago I got a great coupon on www.restaurant.com that cost me $20 and saved me $100 off the bill at Fatty Beltbuckles in Rocky Point.

So I used it tonight when I went out to eat with a bunch of guys from the church that I wanted to thank for their ongoing help.

The trouble is the name of the place itself suggests anyone wanting to eat healthy could be in serious difficulty and that was certainly the case.

It's a barbecue joint with outstanding food and huge portions, yet I think I escaped relatively unscathed.

We ordered a couple of assorted appetizer platters for the table and I avoided all of that except for a couple of small slices of fried pickles that were just begging to be tasted. Ordering an entree was not too difficult as I had already checked out the menu online and decided on the Tequila Lime Tilapia.

I was told the fish was broiled, so I asked for that to be done with very little butter and promised the waitress I would not complain if it seemed on the dry side. Unfortunately it was served swimming in sauce, but I managed to carefully extricate the tilapia from it as I ate it with a side salad.

It was a good evening. We talked a lot, laughed a lot and I came away fairly satisfied with my choices in an environment where it would have been very easy to self-destruct,

BURNING CALORIES

2009-09-30T21:03:00.003-04:00

In the never-ending battle to keep my workouts interesting, or at least to make them less boring, this week I'm using a different focus as I run on the treadmill. I generally simply run six miles and that's it. But can you imagine how boring that gets?

The main thing with cardio is to burn a decent amount of calories, so I've been concentrating there, working at 1100 calories a day.

To my great surprise I discovered that I can burn as many calories walking at 4.2 mph on a steep gradient (10) as I do running. With that in mind I've walked more than I have for a long while and have been very pleased with the results.

You have to vary it, mix it up somehow, especially when you're borderline ADD like me.

AN EXPLANATION - THEN CHEESECAKE

2009-09-25T12:21:00.006-04:00

Sorry about the silence here over the past few weeks. They have been incredibly busy as we made the last preparations for and then launched a new church in Mastic. Thanks to those that knew about that and were praying for us.

The new church has started very strongly and I now commute between the two places every Sunday morning - exciting stuff.

So here's the recipe for Brownie Cheesecake with Raspberry Sauce I promised weeks ago.

INGREDIENTS
2 cups Fat Free cream cheese
1 cup FF/Light sour cream
1/2 cup sugar
1 tsp vanilla
2 eggs (add one at a time, beat on low)
1 tsp lemon zest (fold in)

Brownie Mix For Crust
1 Box brownie mix
1 cup unsweetened apple sauce
Egg whites to moisten mix

METHOD
Grease your cheesecake pan and pur in 3/4 of the made-up brownie mix for the base of the cake.
Mix the filling ingredients and pour this filling onto the base.
Top with the remaining brownie mix, swirl in the mixture.

Bake at 325 until cake is almost set (45 min)

Open oven door, leave in for 30 minutes. Remove, let cool on rack and when completely cool refrigerate.

Raspberry Topping
1 bag (12 oz) frozen berries. Process abd strain to remove seeds. Add 1 tsp vanilla, 2tsp honey, 1/4 cup sugar, sugar-free raspberry jam. Mix well and pour over.
Add sugar substitute if you want it sweeter.

2 POINTS per serving

I BET YOU FEEL BETTER

2009-09-08T16:05:00.003-04:00

When my weight loss was a novelty, I would often meet people I hadn't seen in a while who would marvel at the change. Somewhere among the questions of "How much?" and "How long?", there would generally come the suggestion that I must feel so much better.

At that juncture I generally pointed out that I didn't really see a whole lot of difference.

On reflection, there is. Take this weekend for instance.

We launch another church campus next Sunday morning in Mastic and we took Labor Day weekend to get word out to the community. That meant I was out of the house for 14 straight hours on Sunday and was on my feet for most of that time - all this after a normal tiring Saturday.

Monday morning I was up around 7.00 and walked five miles. The rest of the morning was spent with last minute bits and pieces of preparation for the Fair we hosted outside Island Cinemas in Mastic (which will be the home of that congregation) and I was then at the Fair for the whole afternoon.

Was I tired when the weekend was done? Yes.

Was I ready to sleep? Yes.

Would I have been able to do all that five years ago and 133lb heavier? Who knows? I would never even have tried it!

Feel Free To Visit us this Sunday. September 13th is Back To Church Sunday.
Church At The Movies, Regal Cinemas, Portion Road, Ronkonkoma - 9.30am
Church At The Movies, Island Cinemas, Montauk Highway, Mastic - 11.00am

CHEESECAKE TO COME

2009-09-05T20:16:00.003-04:00

Got an amazing recipe for chocolate raspberry cheesecake at WW this morning - and a sample. I know I said I'd put it up here tonight, but please bear with me. I'm shot!

LOOKING GOOD IS OVER-RATED

2009-09-03T21:36:00.003-04:00

Over this past couple of evenings I've spent a bit of time chatting with members of my WW groups about why they joined in the first place. Now of course the obvious answer is "to lose weight", but I was looking to go a little beyond that and I did.

Without exception, it was the over-riding pressure of existing or potential health issues that was the most common influence bringing people in our doors.

No one said they wanted to look better in a swimsuit next summer or they wanted to look better in any situation for that matter.

Weight loss isn't a cosmetic thing. It's about quality of life, health and a future free from avoidable complications.

I went from a 50 inch waist to a 36 inch waist, but I never want to lose sight of what it is really all about.

WHAT'S THE BEST CHOICE?

2009-09-01T16:16:00.004-04:00

I've decided I'm going to start telling the truth. Now I appreciate that statement may create some grave concerns when it comes from a pastor, but the fact is I don't always tell it like it really is when I'm asked one particular question.

What's best for me at McDonalds, or Wendys or Pizza Hut or KFC or Popeyes or whatever fast-food chain's name you care to insert here?

There may be better choices than others, but the fact is that in a nation overcome with the need for convenience, we'd rather eat unhealthy junk from anywhere we can grab it than actually go home and make something satisfying and wholesome in our own kitchens.

What's best for you? - Diddley squat, that's what.

There's way too much fat in a burger any style and if you do find a low calorie option in any fast-food joint, the portion will be so small that you'll be hungry again pretty soon and will probably end up overeating before the day's out.

The best choice is to cut out the excuses and cook for yourself.

There, I told the truth!

LOSE FOR GOOD

2009-08-31T16:56:00.003-04:00

Kudos to Weight Watchers for repeating their Lose For Good Campaign that went so well last fall. The company will match every pound lost by members over the next four weeks with the cost of providing a pound of food to people in need through two national and international charities - www.strength.org www.actionagainsthunger.org

On a local level, members in WW meetings are being encouraged to match their weight loss with a food donation for the duration of the campaign. So every pound lost will mean 1lb brought to their meeting and then passed on to a local project.

The Selden center where I do most of my groups will be helping Grace Care again this year, which is our church's community care program.

We supply food to an average 70 families each week - at least 300 people - which totals 15,000+ people each year. Our mobile soup kitchen serves a further 3,000+ people a year, which is a lot of needy people and a lot of food.

Our stocks are painfully low and demand is growing, so this comes at just the right time.

DON'T QUIT

2009-08-29T21:22:00.002-04:00

DON'T QUIT

When you've eaten too much and you can't write it down
And you feel like the biggest failure in town
When you want to give up just because you gave in
And forget all about being healthy and thin
So what You went over your points a bit
It's the next move that counts...so don't you dare quit

It's a moment of truth, its an attitude change.
It's learning the skills to get back in your range.
It's telling yourself You've done great up 'til now

You can take on this challenge and beat it somehow.

It's part of your journey toward reaching your goal.
You're still gonna make it, just stay in control.

To stumble and fall is not a disgrace
If you summon the will to get back in the race.
But, often the strugglers, when losing their grip
Just throw in the towel and continue to slip
And learn too late when the damage is done
That the race wasn't over and they still could've won.

Lifestyle change can be awkward and slow
But facing each challenge will help you to grow.
Success is failure turned inside out
The silver tint in the cloud of doubt.
When you're pushed to the brink, just refuse to submit.
If you bite it you write it...
BUT DON'T YOU DARE QUIT

I'M SCREWED!

2009-08-28T13:27:00.003-04:00

We have friends from the UK visiting this afternoon. I first met Ian Green almost 30 years ago when we ran a number of major national events for teens in the denomination we were part of. I hooked up with him again in 1994, just after the fall of communism in Russia when formerly oppressed Russian pastors were crying out for some help and teaching in their now thriving churches.

Back then I visited Moscow four times in 18 months and was happy to encourage a great young pastor with a huge congregation.

Anyway, I haven't seen Ian since then. He's in the Bronx for the weekend with his wife and teenage children, whom I have never met, and they're going to have a few hours with us today.

Since we don't have anything too attractive to offer guests with tea or coffee, I figured I'd buy 6 donuts at the local Dunkin Donuts today. That would be enough for our guests and wouldn't leave any lingering to tempt me later.

I ordered my six donuts and was both surprised and dismayed when the manager said, "Have another six on me." He then went on to thank me for being such a good customer (we buy huge quantities every Sunday to serve to the folks at church with their morning coffee)

My initial reaction was, "I'm screwed!"

Trust me, I don't do well with donuts sitting around the place.

However, having thought about it, I do reckon I'm pretty focused right now and I do not expect them to be a problem.

Feel free to ask me!

SALAD DOESN'T MAKE YOU FAT - THIS DOES!

2009-08-25T13:55:00.001-04:00

www.thisiswhyyourefat.com

CHANGING IT UP

2009-08-24T21:13:00.003-04:00

It was pretty clear to me four and a half years ago that I couldn't achieve my weight loss goal merely by adopting a sensible approach to food. There were other factors that would help me, one of which was increasing my activity.

So I joined a gym and started by walking one mile at 3mph. It only took me 20 minutes and may not sound much, but it was more movement than I had been used to and it was a workout when I was carrying over 330 every time I got on the treadmill.

As my weight decreased, my activity needed to increase, so I steadily upped both time and intensity, until I was running 6 miles a day, seven days a week.

My life doesn't allow me to get to the gym seven days a week nowadays, so I aim for five and sometimes hit six, making Monday morning more intense to make up for the missed day/days. I do 10 miles on Mondays, but in all honesty seem to have become totally bored with it and have cut my workouta little short the past couple of weeks.

Today I made a simple change that made things a lot easier - I changed my pace. Instead of walking for 2 minutes at 4mph and then running for 3 minutes at 7.5mh, I pulled my pace way back to 5.5mph and kept that as a steady pace.

Okay, it took me marginally longer to cover the 10 miles, but I did it and remembered that change is an important feature in a regular routine.

So if you're getting bored, change something, but whatever you do keep moving.

CAN'T BEAT MY CHILI

2009-08-21T19:25:00.001-04:00

Just made a huge pot of chili, which is easy, delicious, low on Points and very satisfying. I put the recipe up here from time to time because I know different people visit here over the months.

BEST EVER CHILI

1lb 97% lean ground turkey
1 large onion
1 can kidney beans
1 can pinto beans
1 can fat free refried beans
1 can corn
1 16oz can chopped tomatoes
1 15oz can tomato sauce
4oz can green chilies
1 package taco seasoning
1 packet Hidden Valley dressing (not buttermilk) dry mix - totally optional

Chop onion and brown ground beef. Add the rest of the ingredients – do not drain anything. Bring to a boil over medium heat and simmer for 15 minutes.

1.5 Points per cup

BALLFIELD FOOD

2009-08-19T21:42:00.002-04:00

I haven't got to CitiField this season as much as I was at Shea last (which is when this photo with my grandsons was taken). Simple economics has been the main reason - tickets have been a stupid price - but all that is changing as the team is decimated by injuries and hopes of the post-season recede.

So, having found some $13 tickets at StubHub, we set off for Flushing last night and for a game during which the Mets scored the most runs in any one inning in franchise history - 8 in the bottom of the 4th.

One feature of the new ball field is that there are a lot more places to eat and therefore the smell of food appears to be ever present. So how do you deal with that?

I think I've cracked that. I take my own, The truth is, there isn't much for sale in most ballparks that is anything remotely resembling healthy, so I pack what I want and concentrate on why I'm there - to watch a Mets win.

It's healthier, it's guilt-free, it's tasty and there's a lot of it, but I bring my own food with me and thoroughly recommend the practice.

WHAT'S IN YOUR COFFEE?

2009-08-17T20:23:00.004-04:00

Since Mickey D's have decided to compete in the fancy coffee stakes with the likes of Starbucks, Dunkin Donuts and others, it might be good to know what you're drinking.

Here's the 411 on their coffee nutrition info -

http://www.scribd.com/doc/15480745/McDonalds-USA-Nutrition-Facts-for-McCafe-Coffees

IF YOU WANT CHANGE, YOU HAVE TO CHANGE

2009-08-16T21:10:00.003-04:00

Here's a story I shared with my WW groups yesterday -

Two hunters got out of a small plane that dropped them off in a remote part of northern Canada where they were going to hunt moose for the weekend. The pilot left them there with all their gear, checking before he left what time he was to pick them up on Sunday afternoon.

The hunters had a great few days, shooting three moose and eagerly awaited the return of the plane so they could take their trophies home.

The pilot protested that there was no way his tiny plane could handle the hunters, their equipment and three moose, but they argued that was exactly the load they had when they left the previous year.

Against his better judgment he took everything on board. The plane taxied down the runway, but it soon became clear it could not take off with all its weight and it ran out of tarmac and crashed into a snowbank.

As the three men scrambled out of the wreckage, the disoriented pilot asked, 'Where am I?", to which a hunter replied, "This is exactly the same spot we crashed last year."

If you want to change, you have to change!

DINING OUT EXPERIENCES

2009-08-14T20:42:00.003-04:00

It's amazing how many WW members I've come across who have an unhealthy approach to dining out. On the one hand there are those who say they never do, because they can't deal with it - bad move, because restaurant experiences are a part of life and you have to learn to master them.

On the other end of the spectrum there are members who just throw caution to the wind every time a host shows them to a table. That's a fast road to nowhere.

So how do you deal with eating out?

Here are a couple of my recent experiences -

Yesterday I had a working lunch at TGI Fridays, so during the morning I went to the list of restaurants on www.dwlz.com and checked what would be the best choice. I took note of four (literally) and had the post-it in my pocket when I drove to Hauppauge for my appointment.

To my disappointment, it seems that Dottie's Weight Loss Zone is way outdated when it comes to TGI Fridays. They don't even offer three of my choices any more. So I went for the fourth, which was more than I would usually have at lunch time - a 10 Points turkey burger, with a side salad instead of fries. I did discard the huge bun altogether to reduce those Points and then I simply ate a lighter dinner later in the day.

Pre-warned is pre-armed!

This evening my wife and I opted for a quiet dinner in Port Jefferson. I had bought a $25 gift certificate to The Village Way for $6 at www.restaurant.com and we had a table out on the patio watching the world go by. It was a nice evening for it and though the food was mediocre and the wait staff inept, it was good to spend a couple of hours with Gill.

I decided before I went that I would have a steak tonight - and I did. I ate the best part of a T-bone and brought the rest home for my daughter's dog. That came with a salad, then baked potato and vegetables. An estimated 12 Points and a guiltless dinner.

Eating out is easy most of the time, proivided there is some planning in advance.

WHY?

2009-08-13T17:56:00.002-04:00

Among the questions I get asked about my new lifestyle, one of the most frequent is what motivated me in the first place. Why did I finally decide to lose weight?

The answer to that is easy - Fear!

After three hospital experiences in just over six months, I decided that being healthy beats being incapacitated hands-down. It may sound very melodramatic to say I had to decide whether to eat Big Macs and Fries or walk, but it may have come down to that.

Don't get me wrong, I was in perfect health despite being morbidly obese, but I came to realize I couldn't cheat the consequences of abusing my body for ever. I needed to quit while I was ahead.

I don't live with that fear, or lay awake at night in a cold sweat, but thankfully it got me into the right gear.

Whatever it was for you, keep trucking!

TURKEY CUTLETS INDIAN STYLE

2009-08-12T21:53:00.002-04:00

This was tonight's dinner - probably tomorrow night's too!
I got the recipe from my friend Cathy D'Souza in Mumbai, though she used ground beef in hers.

INGREDIENTS
1 Pack - 20oz 97% Fat Free Ground Turkey
Half an average size onion
Fresh Cilatro
1 tsp turmeric
1 tsp ground cumin
1/2 tsp salt
1/2 tsp black pepper
1/4 cup Egg Beaters
1/2 cup Italian breadcrumbs

METHOD
Grate the onion, finely chop the cilatro and mix wiith all the other ingredients, except the breadcrumbs.
Divide and form into five patties and coat with breadcrumbs.
Fry on a pan sprayed with PAM

More of a burger than what some of us know as a cutlet, but very tasty with a green salad on the side.

3 POINTS

CHECK THIS OUT

2009-08-10T21:30:00.000-04:00

There's an incredible amount of good stuff over at www.hungrygirl.com

GUILTLESS FRIED RICE

2009-08-09T18:51:00.003-04:00

Fry It, You'll Like It...
This new swap for fried rice is packed it with veggies, fluffy Egg Beaters, and good hearty brown rice. The flavor is ALL there... the only thing missing is the oil!

Ingredients:
2 cups cooked brown rice, fridge temperature
2 cups frozen diced carrots and peas
1 cup chopped bean sprouts
1 cup chopped mushrooms
3/4 cup fat-free liquid egg substitute
1/4 cup chopped scallions
One packet (about 1 oz.) fried rice seasoning mix
1 tbsp. light or low-sodium soy sauce
1/8 tsp. garlic powder
1/8 tsp. ground ginger, salt and pepper, to taste

Directions:
In a small dish, combine seasoning mix, garlic powder, and ground ginger with soy sauce and 3 tbsp. warm water. Using a fork or whisk, stir until seasoning mix has dissolved. Set aside.

Spray a wok or very large pan with nonstick spray, and bring it to medium heat on the stove. Add egg substitute and scramble until cooked, using a spatula to break it up into bite-sized pieces. Remove scrambled bits from the wok or pan and set aside.Add mushrooms and frozen vegetables to the wok or pan, and cook and stir until mushrooms have softened and all veggies are hot. Remove veggies and set aside with the egg-y bits.

Remove your wok or pan from heat, re-spray with nonstick spray, and bring to high heat on the stove. Add rice and seasoning mixture, and stir to combine. Add bean sprouts, scallions and the previously cooked veggies and scrambled eggs, and mix thoroughly to integrate. Cook and stir until entire mixture is hot, there is no liquid left in the pan, and rice is just beginning to crisp. Season to taste with salt and pepper.Scoop into bowls and serve! (Chopsticks not required.)

MAKES 5, 1 CUP SERVINGS
3 POINTS per serving

IT'S GOOD

2009-08-08T20:25:00.003-04:00

When Saturday evening comes around, I'm shot.

As I've mentuoned here before, I spend seven hours in the morning helping people who have issues with their eating patterns at Weight Watchers and then I go from there to assist at our church's mobile soup kitchen, supporting those whose issue is not getting enough to eat.

I guess that's balance!

It was a good day on both fronts today. To see members reach goals along the way and also get to their ultimate goal is incredibly rewarding. Only those who have struggled with weight issues can fully appreciate that. Plenty to celebrate this morning.

This afternoon we got to give hot meals to some really needy people. I was disturbed for the lady we met who had two black eyes, one of which was barely open. Gladly her "boyfriend" has now left, with the police in pursuit. What a sad life. She is coming to church tomorrow - please say a prayer for Jackie that she'll find fresh hope.

BACK FROM INDIA

2009-08-04T19:47:00.002-04:00

I got home yesterday from a trip to India, which while much shorter than my usual 18,000 miles roundtrips to that great country, was still very worthwhile.

Indian food is my favorite cuisine by a long, long way. Contrary to common belief, everything Indian is not burn-your-mouth hot, but it is absolutely full of flavor.

From the plane food leaving JFK to the final breakfast on Air India flight 141 on returning, every meal was a treat. So how did I keep things in balance? Well apart from the one night at Barbecue Nation when I pigged out, portion control was what helped me to avoid a weight gain during my six days there.

I did also run two mornings, but since it is monsoon season over there, the combination of heat and high humidity meant I didn't venture out any more than that.

So, I'm back in the good old USA - good trip, good food and good outcome!

GETTING IT DONE

2009-07-25T21:31:00.003-04:00

I had a good time with my Weight Watchers groups this morning. I do find Saturdays demanding. It's a non-stop, seven hour stint from the time we arrive at the Selden Center at 6.45am, but I love doing it.

What makes it so worthwhile is seeing members reaching personal goals and there seemed to be a lot of them today - 25lb total, 60lb total and the lady who is inching towards 100lb weight loss. A lapsed Lifetime Member got back to goal today and we congratulated a brand new Lifetime member. Another member reached Goal and now begins the six weeks of maintenance that will lead to her being a Free Lifetime Member too.

Great morning, great people. Don't tell anyone in the company, but I'd do it for free!

WHAT ARE YOU DRINKING?

2009-07-24T20:55:00.002-04:00

Heard an interview this morning with Eat This, Not That author David Zindzenko where he said the average American drinks 450 calories a day - that's insane.

Check out some of his drink alternatives here - http://eatthis.menshealth.com/articlesDetail.php?Iced-Coffee-436=&page=1

RUNNING WITH JON

2009-07-23T19:57:00.002-04:00

A couple of months ago I shared how a great guy who is a member of one of my Saturday morning WW groups had been diagnosed with a brain tumor. Jon had just reached goal and looked incredibly healthy, so it was hard to come to terms with the idea that there was something very seriously wrong with him physically.

It has been a rough ride for Jon and his family, but thankfully his surgery was succesful and he has seen a steady improvememt, to the extent that he plans to run a 5k race next month - thank God!

The date is Sunday August 9th and the full details are here - http://www.fi5k.org/

Of course, I do church on Sunday mornings, so I can't run with Jon, though I would love to. But if you want to run in my place, please feel free. Go ahead and register - and say a prayer for Jon's total and sustained recovery as you do.

BEWARE

2009-07-20T21:26:00.002-04:00

This morning I ran into someone I haven't seen for years. He commented on my weight loss and asked me how I did it, to which I replied, "Good old Weight Watchers."

I went on to tell him that losing weight is one matter, but maintaining the loss is another and that is the ongoing battle I face every day.

We all need every bit of encouragement we can get, while refusing to give way to negativity.

On Saturday I was weighing in a member who told me she almost did not come as she had eaten at a Chinese buffet the night before. The sodium content alone of most Chinese food would be enough to give an unrealistic reading at the scale and for many of us that would have been accompanied by typical buffet overeating.

To her total surprise - and my relief - my member registered a significant weight loss instead of a gain ... and she almost didn't come. That good news got her new week off to a great start.

It's always dangerous to jump to conclusions!

Good, bad or ugly, weigh in.

GUILTLESS CHICKEN NUGGETS

2009-07-16T21:51:00.002-04:00

CRISPY CHICKEN NUGGETS

INGREDIENTS
2 2/3 cups cornflakes

1/4 cup flour

3/4 tsp salt

1/2 tsp garlic powder

1/2 tsp paprika

1 large egg

1 lb. skinless, boneless chicken breasts cut into 24 chunks

METHOD

Preheat the oven to 375. Spray a baking sheet with olive oil nonstick spray. Process the cornflakes into crumbs in a food processor or blender and scrape into a shallow bowl or pie plate. Combine the flour, salt, garlic powder, and paprika in another shallow bowl. Beat the egg in a separate shallow bowl. Working one at a time coat the chicken chunks with the flour mixture. Dip into the egg to coat and then dredge in the cornflakes crumbs. Place on a baking sheet. Repeat with the remaining chicken. Lightly spray the chicken with the olive oil nonstick spray. Bake 6 minutes; turn and continue baking until golden and cooked through 5-6 minutes longer.

6 nuggets= 5 Points

12 STEPS TO HEALTHIER COOKING

2009-07-15T21:36:00.002-04:00

1. Stuff your recipes with vegetables. This trick powers up the nutrition and satisfaction without adding many calories. Vegetables are used to replace fat in cakes, stretch starchy dishes, and add volume to entrees.

2. Read labels. Understanding food labels [and] normal portion sizes, and some low-fat, low- calorie cooking skills is all you need to slim down.

3. Stock up on healthy ingredients. Most people say they are too busy to cook, but if you plan ahead, make grocery-shopping lists, stock the kitchen with good ingredients and cookware, cooking can be faster than going to pick up take-out.

4. Roast vegetables to bring out their flavor. Whenever you can, roast or caramelize your veggies before adding to recipes for a delicious, naturally sweet flavor.

5. Replace fat in baked goods. Replace part of the fat in baked goods with shredded zucchini, carrots, and applesauce -- no one can tell the difference.

6. Use a pastry brush to dab oil on food instead of pouring it into the pan.

7. Use egg-white meringue for icing. This trick slashes the fat but still tastes indulgent.

8. Use healthier substitutes in recipes. Reduced-fat peanut butter, mayonnaise, and coconut milk; fat-free Greek yogurt; low-fat buttermilk; skim milk; low-fat cheeses and skim evaporated milk can stand in for higher-fat counterparts in recipes.

9. Enhance foods with richly flavored rubs and marinades. Instead of barbecue sauces, use herbs to flavor meats, fish and chicken

10. Decrease your reliance on meat. Buy family-style cuts of meat like flank or London broil and slice them thin. Butterfly boneless chicken breasts to make the portion look larger.

11. Stock your kitchen with measuring spoons and jugs in differing sizes for portion control.

12. Lightly dress salads with vinaigrettes before serving to avoid over-dressing at the table.

MONDAY, MONDAY

2009-07-13T19:16:00.002-04:00

My weekends are busy, so I tell folks that Monday is my real weekend - it's my day off since I work Saturdays and Sundays and I'm generally tired from the start.

So I make Mondays my heaviest day at the gym. Sound nuts I know, but part of my thinking is that if I don't get up and get going, I may well just drag around the whole day and waste it.

I left for the gym before 6.30 this morning, ran 7.5 miles and then did 2.5 miles on the eliptical, for a round 10 miles before breakfast.

Sure I'm shot now, but I sleep late on Tuesdays - no gym tomorrow, but a refreshed start to the work week!

OBESITY - LINK TO SAME SEX PARENTS

2009-07-12T21:33:00.001-04:00

Interesting study out of the UK - ladies get the gene from their mothers and men get it from their fathers!

http://news.bbc.co.uk/2/hi/health/8144376.stm

HOW LONG?

2009-07-11T21:38:00.002-04:00

It really doesn't matter how long it takes to reach your weight loss goal, so long as you get there. It took me 110 weeks, but consider -

Plato wrote the first sentence of his famous Republic nine different ways before he was satisfied.
Cicero practiced speaking before friends every day for thirty years to perfect his elocution.
Noah Webster labored 36 years writing his dictionary, crossing the Atlantic twice to gather material.
Milton rose at 4:00 am every day in order to have enough hours for his Paradise Lost.
Gibbon spent 26 years on his Decline and Fall of the Roman Empire.
Bryant rewrote one of his poetic masterpieces 99 times before publication, and it became a classic.

BREAKFAST

2009-07-10T10:54:00.003-04:00

This morning I sat out on my patio, read the paper and enjoyed a big bowl of honeydew melon and blueberries, together with a huge mug of coffee. For those familiar with the Weight Watchers scheme of things, that amounted to a tasty 3 Points.

For no particular reason at all, I've been checking out other breakfast options -

Dunkin Donuts - Ham, Egg, Cheese, Muffin Sandwich - 7 Points

7-11 - Sausage, Egg & Cheese Biscuit - 15 Points

Friendly's - Garden Omelette - 20 Points

Denny's - Grand Slam Breakfast - 17 Points

Starbucks - Bran Muffin - 13.5 Points

Perkins - Mushroom and Cheese Omelette with Hash Browns -21 Points

McDonalds - Bacon, Egg & Cheese Biscuit - 10.5 Points

Yep, my fruit was good!!!

THE WATERMELON CREDO

2009-07-08T22:21:00.002-04:00

Wally Amos says the Watermelon Credo is a “guide that has helped me and others through rough times. I share it with you in the hope that it will help you through these rough times.”
If you are an optimist, you readily acknowledge that these are tough times. Yet, you know in your heart of hearts that tough times will end.
They will end quicker if you stay positive.
So, in the hopes of helping you stay positive and optimistic in these tough times, I offer you…

The Watermelon Credo

W – Whatever you believe creates your reality. Believe that life is a positive experience and it will be.

A – Attitude is the magic word. Your greatest asset is your attitude. Be positive regardless.

T – Together everyone achieves more. There are no limits to what we can accomplish together. I am more that I am but less than we are.

E – Enthusiasm is the wellspring of life. There is no limit to what can be accomplished with enough enthusiasm.

R – Respect yourself, as well as others. When you begin to respect yourself, your whole world changes.

M – Make commitments, not excuses. There is overwhelming power in the words “Yes I will.”

E – Every day can be a fun day. Fun is the lubricant that keeps life moving forward. Laugh a lot.

L – Love is the answer. Whatever the question, love is the answer. It’s the greatest force in the universe.

O – One day at a time. How do you eat an elephant? One bite at a time. All of life happens in increments of one.

N – Never give up or become a victim. You are guaranteed to lose if you give up. Winston Churchill was right, “Never, never, never give up.” It works if you work it.

GREAT SUMMER DESSERT - WINTER TOO FOR THAT MATTER!

2009-07-07T11:25:00.001-04:00

CHOCOLATE PEANUT BUTTER PIE
Serves 4; 4 Points per serving

1 ½ Cups Rice Krispies
4 Tablespoons Peanut Butter
1 Tablespoon Honey
1 ½ Cups Skimmed Milk
! Packet fat free, sugar free chocolate pudding
(Cool Whip light topping)

In a small bowl mix peanut butter and honey, microwave on high for 20 seconds. Sir in cereal, then press into a 9’inch pie pan and chill. Prepare pudding with skimmed milk and spread over cereal pie crust.
Top with Cool Whip if desired

THEY'RE YOUR ARTERIES

2009-07-06T20:41:00.002-04:00

I saw an interesting and scarey piece on World News this evening on ABC. In it a reporter had her blood checked before eatiing a meal with over 8,000 calories and almost 300 grams of fat. Then afterwards she was tested again.

It was incredible to see that one outrageous meal was messing up the arteries and leaving a load of fat in the blood. One meal!

If that is someone's regular diet, you can hardly imagine the damage they are doing to their bodies.

Low fat, high fibre - definitely the way to go!

BTW

2009-07-02T20:35:00.003-04:00

My running to the gym thing on Tuesday morning almost went really well. It was a dry, bright morning, I was listening to a thought-provoking podcasts and all was well with the world throughout the 2.5 miles to get there.

However, less than a mile into the return journey everything got messed up as I must have hit something on the uneven sidewalk, because I went flying. I assessed the situation quickly, got up, checked my graze knee and arm and continued to head for home at a much slower pace.

It seemed like flesh wounds were the only issue until I got to bed that night and tried sleeping on my right side. It seems I must have hurt my hip and arm as they both seriously complained about being under any pressure.

They're still sore, so I'm taking it steady. I meant well, but the good idea didn't turn out so well after all.

That's life!

WHERE WILL IT END?

2009-07-01T16:05:00.002-04:00

With us being the sickest, deadest nation on earth? - check this out!

http://news.bbc.co.uk/2/hi/health/8129184.stm

WOW

2009-06-29T21:29:00.003-04:00

Almost a week since I was last here! Can't believe it.

We had a busy week with our son and the grandchildren here from Texas, but I'm happy to say I had a very good week despite the potential distractions of meals out, barbecues, a visit to a Mets game and a bunch of other stuff.

Where I suffered was a mandatory reduction of exercise. It seems like early in the week when I left home to go to the gym, the kids heard me and then proceeded to wake up the rest of the household.

This did not make me too popular!

With Ben and Emily now back in the Lone Star State, I was back to the gym today, but am planning to do something a little different tomorrow that will put a different spin on "going to the gym". I'm planning to run there and back, wiithout going in, a distance of 5 miles according to www.mapmyrun.com

You gotta keep mixing it up!

WEIGHT WATCHERS KEY LIME PIE

2009-06-23T21:31:00.003-04:00

Stole this recipe from a friend's Facebook page - sounds great.

3 Points per serving

1 reduced fat graham cracker crust
1 (1/16 ounce) package sugar-free lime gelatin
1/4 cup boiling water
1 (8 ounce) container fat-free whipped topping
2 (6 ounce) key lime pie yogurt

In a large bowl, dissolve gelatin in boiling water. Stir in yogurt with wire whisk. Fold in whipped topping with wooden spoon. Spread in crust. Refrigerate for at least 2 hours.

* I reserved a tiny bit of the whipped topping and after it was set put a thin layer on the top with a mint leaf for garnish.

Thanks Kim!

QUICK PANCAKE

2009-06-21T19:33:00.002-04:00

I had a visit from our WW Territory Trainer during one of my groups yesterday. She's a great lady who makes the rounds to assess leaders and thankfully, after her time in my meeting, I think they're going to keep me on for a while longer.

We were chatting about breakfast in the group and I liked the sound of a quick, tasty recipe our Trainer threw into the discussion.

Take one container of WW Blueberry Oatmeal, mix in 1/4 cup of egg whites, spray a pan and cook!

You end up with one very large, tasty, 2 Points pancake.

I tried it at lunchtime yesterday - well worth the minimal effort!

THOSE DESSERTS

2009-06-15T19:53:00.003-04:00

Okay, so since I know you're wondering how I got on today with my new friend, Executive Chef Todd, here's how I dealt with the challenge of great food - or didn't.

Since I knew I would be eating differently than usual, I started the day by working out more than normal - ran seven miles along the beach road in the sun. Good, but tiring!

Then I ate a very light breakfast - fruit - since it was going to be an 11.30 lunch.

When we went into Mama Kwanz restaurant, Todd met us and said he would be sending out a complimentary dish of appetizers and the desserts would also be on him.

I focused on the pan-seared - rare - tuna from the appetizers and then ordered a scallop dish for my entree that Todd was preparing specially for my host and friend, Wally Odum. It came with rice and seaweed salad (hot) and was absolutely outrageous. Unbelievable flavor.

Calculating the Points would have been tough, but I estimated no more than 12, which wasn't bad at all.

So when it came time for the promised desserts, I figured it wasn't too bad to go for keylime pie and share it with Gill.

All in all, a really superb meal - Todd is a great chef - and not too damaging.

Todd invited us back tomorrow as he's going to cook something more that's special, which means I'll be running at least seven miles again I guess!

BE CAREFUL WHAT YOU SAY

2009-06-14T22:31:00.003-04:00

This has been an insane four or five weeks (which to some degree explains the infrequency of posts here) as I have spent time in England - twice - a few days in Montauk and am now on the Outer Banks of North Carolina.

This latest trip comes under the category of work, as I was invited down here to preach at a friend's church in Nags Head today. That having been said, now that we have come this far we'll hang out with our frfiends until early Wednesday morning when we head back to NY.

While I was preaching this morning I mentioned the fact that I love desserts. Don't ask me how I got there, I have no idea.

Little did I know that in the congregation there was a guy who runs a great local restaurant where it had already been planned we would eat lunch tomorrow. He let me know that he would definitely hook me up with the sweet stuff.

Me and my big mouth!

Now I have to work out how to let him know I can't eat all the goodies he's probably going to bring in my direction. It's a pity I wore my WW t-shirt when I went running this afternoon. I should have saved it for tomorrow's visit to Mama Kwanz!

ROUTINE WHEN THERE IS NO ROUTINE

2009-06-08T19:05:00.002-04:00

We spend a week out in Montauk sometime during the month of June every year, thanks to some generous friends who let us use their very comfortable place out here. I don't look on this as vacation, since I use the time to catch up on reading and on listening to podcasts.

While we're only here for three days this time, the fact remains that it's a break from regular routine, so I made plans to ensure that I maintain a healthy lifestyle.

Firstly, as long as the weather cooperates, I always run out here. There's a six miles route from where we stay, along most of the length of Old Montauk Highway to Hither Hills State Park and back again. I do that each morning.

Then it's a case of making sure I have the food with me that I need. Plenty of fresh fruit, salads. You need to plan that ahead of time.

We ate out this evening and will do tomorrow, but healthy choices in restaurants are helping me stay on track. I checked how the fish was cooked before I ordered it - it was broiled and delicious!

The fact that I am relaxed, having a change of pace and in a different environment cannot become excuses for making decisions I will regret later. Out of routine or not, I can make good choices and enjoy them.

NATIONAL DONUT DAY

2009-06-05T21:38:00.002-04:00

As if to test my will power, a Dunkin Donuts was opened about 800 yards down the street from my house a couple of years ago. In all honesty, I prefer 7-11 coffee, but sometimes it's just far more convenient to pause at DD instead.

This morning when I got my extra large coffee with skimmed milk, the manager offered me a donut. I politely declined, but he went on to explain this was a special promotion for one day only. Every customer who bought a beverage got a free donut because it was National Donut Day.

Free is a word that is tough to ignore and while I didn't plan to eat a donut, I wasn't going to pass up on something for nothing. So I chose a jelly donut and brought it home, not sure what to do from there.

Eventually, after weighing every option including eating it, I decided to put my donut on Ebay and auction it off to the highest bidder - donating the money to a charity in India I am part of, Jeevan Asha, that cares for slum children in Mumbai.

If you want my donut, you can bid on it here - http://shop.ebay.com/items/?_nkw=dunkin+donut+jelly&_armrs=1&_from=R40&_mdo=

8 CAN SOUP

2009-06-02T13:26:00.002-04:00

This sounds cheap, quick and good!

8 Can Soup
1 can of each of the following:

Corn 11 oz
Sliced white potatoes
15 ozDiced tomatoes
14.5 ozCut okra (or green beans)
15 ozVeg All - (I am assuming this is mixed veg)
15 ozHormel Turkey Chili with beans
Hormel Turkey Chili without beans
Campbell's Old Fashioned Vegetable Soup

Open all cans. Do not drain. Empty into large pot. Heat thoroughly and enjoy
2 POINTS per 1 cup serving

AVOIDING THE TAPS AT WORK

2009-06-02T13:14:00.002-04:00

There's an excellent article on this at www.weightwatchers.com here's an extract -

Avoiding Food Landmines
Every workplace has them: a dish of chocolate kisses, a reappearing plate of donuts or bagels, or an ever-present box of leftover pizza. Research published by Brian Wansink, Cornell University food psychologist and author of Mindless Eating: Why We Eat More Than We Think (Bantam, 2006), shows just how dangerous those little treats are: Indulging in the office candy bowl can pack on the calories and ultimately cause a weight gain.

What to do: Make a stash of your own. "Make sure you have healthy snacks on hand so you can avoid the temptation," says Stokes. Stokes suggests homemade trail mix tossed with a few nuts and dried fruits, or cookies such as gingersnaps, graham crackers or animal crackers.

Full article - http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=3&art_id=34251&sc=3011

MAINTAINING WEIGHT LOSS

2009-05-31T21:45:00.002-04:00

Some good advice here from University of Chicago Medical Center -

While losing weight is difficult for many people, it is even more challenging to keep weight off. Eighty percent to 85 percent of those who lose a large amount of weight regain it. One theory about regaining lost weight is that people who decrease their caloric intake to lose weight experience a drop in their metabolic rate, making it increasingly difficult to lose weight over a period of months. A lower metabolic rate may also make it easier to regain weight after a more normal diet is resumed. For these reasons, extremely low calorie diets and rapid weight loss are discouraged.

Losing no more than one to two pounds per week is recommended. Incorporating long-term lifestyle changes will increase the chance of successful long-term weight loss.
Weight loss to a healthy weight for a person's height can promote health benefits such as lower cholesterol and blood sugar levels, lower blood pressure, less stress on bones and joints, and less work for the heart. Thus, it is vital to maintain weight loss to obtain health benefits over a lifetime.

Keeping extra weight off requires effort and commitment, just as losing weight does. Weight loss goals are reached by changes in diet, eating habits, exercise, and, in extreme circumstances, surgery.

Weight loss maintenance strategies:
+ The strategies that encourage weight loss also play an important role in maintenance:
Support systems used effectively during weight loss can contribute to weight maintenance. A study conducted by the National Weight Control Registry found people who lost weight and continued bi-monthly support group meetings for one year maintained their full weight loss. Study participants who did not attend support group meetings regained almost half of the weight.

+ Physical activity plays a vital role in maintaining weight loss. Studies show that even exercise that is not rigorous, such as walking and using stairs, has a positive effect. Activity that uses 1,500 to 2,000 calories per week is recommended for maintaining weight loss.

+ Diet and exercise are vital strategies for losing and maintaining weight. A study by the National Weight Control Registry found that nearly all of 784 study participants who had lost at least 30 pounds, and had maintained that loss for one year or longer, used diet and exercise to not only lose the weight, but also to maintain the weight loss.

+ Once the desired weight has been reached, the gradual addition of about 200 calories of healthy, low-fat food to daily intake may be attempted for one week to see if weight loss continues. If weight loss does continue, additional calories of healthy foods may be added to the daily diet until the right balance of calories to maintain the desired weight has been determined. It may take some time and record keeping to determine how adjusting food intake and exercise levels affect weight.

Continuing to use behavioral strategies can help maintain weight. Be aware of eating as a response to stress and use exercise, activity, or meditation to cope instead of eating.
A return to old habits does not mean failure. Paying renewed attention to dietary choices and exercise can help sustain behaviors that maintain weight loss. Identifying situations such as negative moods and interpersonal difficulties and incorporating alternative methods of coping with such situations rather than eating can prevent relapses to old habits.

Weight cycling:
Weight cycling is losing and regaining weight multiple times. Some studies suggest that weight cycling, also called "yo-yo dieting," may result in some health risks such as high blood pressure, gallbladder disease, and high cholesterol. However, these studies are not conclusive. The best strategy is to avoid weight cycling and to maintain healthy weight through activity and healthy eating.

One myth about weight cycling is that a person who loses and regains weight will have more difficulty losing weight again and maintaining it compared to a person who has not gone through a weight-loss cycle. Most studies show that weight cycling does not affect the rate at which the body burns fuel and a previous weight cycle does not influence the ability to lose weight again. In addition, weight cycling does not increase the amount of fat tissue or increase fat distribution around the stomach.

SAVE OVER $50

2009-05-27T09:52:00.003-04:00

Here's an email I just got from our WW Territory Manager -

Dear Friend,

As part of the Weight Watchers family, you can share your experience and help a friend succeed by sending them this offer for a FREE month. This exclusive invitation expires on 6/1/09 -- so don't wait. Forward this email today and also spread the word to your family and friends via your profile pages on Facebook, MySpace, Twitter and even your blogs.
Simply direct people to www.weightwatchers.com/friendsandfamily

So there you go, there's no cheape time to join than right now - see you Wednesday evenings in Miller Pace or Saturday mornings in Selden!

AND THE VERDICT IS ...

2009-05-27T09:47:00.002-04:00

I went to the gym this morning as it is pretty damp here and anyway a blister on my heel would have made running a little complicated.

On to the eliptical!

And in all honesty, I think I work harder at the gym than I do whenI'm running on the road. I go a little easier on myself outside than I do inside, so I guess it was good to visit dear old Fitness Plus again!

THE GROOVE

2009-05-25T21:49:00.002-04:00

My travels over the past three weeks have played havoc with my exercise schedule, mainly because it rained for eleven of the twelve days I spent in the UK.

Now that I'm back home, I'm getting back into the groove and will run outdoors this week as long as the weather cooperates. When we hot summer it gets too hot for me to run on the street most days, so I'll head back to the gym.

A significant break in routine throws up all kinds of challenges, so refocusing as soon as possible is essential.

BACK

2009-05-23T19:47:00.003-04:00

It was good to be back with my Weight Watchers groups this morning. I have a lot of fun with the great people there and even though numbers were way down because of the holiday weekend, it was an excellent day.

It's so amazing to see people changing before your very eyes, like the young woman who reached a 50lb weight loss goal today and the row of three friends who have lost 75, 55 and 90lb respectively.

It's a privilege to be able to do what I do - and I love it!

THAT WAS TOUGH

2009-05-22T20:45:00.002-04:00

Last night we got back from seven days in the UK, mainly for a family wedding, but also to visit with a lot more family and friends too while we were there.

I had a great time, but it was certainly a challenging week.

For one thing, it rained every single day - not necessarily all day, but on and off for varying periods throughout the whole of our stay. So running was difficult and the challenges with the weather were compounded by an irregular schedule. I only exercised three times, but each time was good.

The first was last Friday when I took a late afternoon run right through the center of historic Stratford-Upon-Avon, passing the house where William Shakespeare lived as bemused tourists looked on, wondering what this old man's problem was.

Then on Tuesday morning I ran with an old friend from college days, doing the circuit of a man-made lake, situated where there was an open cast coal mine when I lived nearby over 30 years ago. Neither of us would have entertained the though of running when we were students.

Wednesday was a nostalgic circuit of the area we lived in from 1972-76. I weighed over 320lb in those days, so I certainly didn't run anywhere at all.

To be honest, I did better with the exercise than I did facing food selections that I seldom see. I ate way too much the first half of the trip, before getting a grip of things after the weekend. So I'm up 2lb, which could be worse, but is enough to provoke me to be very disciplined over the next week or two.

BIGGEST LOSER - THE LAST WORD

2009-05-13T13:30:00.003-04:00

Okay, so here's the deal, given all the unusual circumstances surrounding their weight loss efforts - isolation, personal trainers, etc., etc, very few of the contestants achieved a weght loss of more than 40% (that's the magic number for me you may recall, because that is what I lost).

The good news is therefore this - you don't haveto be selected by NBC for the show and whisked off to The Ranch. You can lose all the weight you want by getting back to or contining in a Weight Watchers group. In fact you can do better than most of the people in this recent series.

Sure, it will take longer and we won't pay you $250,000 for doing it, but you can most definitely get to a healthy weight just by following this well-proved program.

See you soon!!!

AND THEN THERE ARE THE OTHERS

2009-05-12T21:29:00.001-04:00

It must be tough coming back for the finale of The Biggest Loser when you haven't lost a great deal of weight in total.

It all goes to prove that weight loss isn't easy.

But it can be done!

THE GRAND FINALE

2009-05-12T18:39:00.002-04:00

I'm settling in for the marathon three hour finale of The Biggest Loser this evening. I've got plenty of nachos, wings, hot dogs, popcorn, candy and of course ice cream, with enough beer to wash it down with to last well into the final segment of the Tonight Show some time after midnight.

Okay, I'm kidding about the menu, but I'm looking forward to the show.

I guess the main reason I like this competition is that I can identify with the contestants, after being morbidly obese most of my life. I also know what it's like to struggle to stay focused on the journey towards health.

Then of course, I do enjoy knowing I have some bragging rights as, having lost 40% of my starting weight, I acheieved more than many of the TV competitors. Does that sound arrogant? I don't care. It was hard work and I did it!

As a Weight Loss Consultant, my main beef with The Biggest Loser is that it tends to create unrealistic expectations in lesser mortals, who did not have the privilege of separating themselves from the rest of the human race on The Ranch. But you can't blame the show for that.

Bottom line - good entertainment and I'll be watching the whole thing tonight. Of course I'll be flicking over to the Mets' game during the endless, annoying commercial breaks!

SUCCESS

2009-05-10T20:33:00.003-04:00

Great morning at WW yesterday -

+ Two members reached Lifetime membership (got to goal and maintained it for six weeks).
+ One member reached goal.
+ One guy passed the 100lb weight loss milestone.

Plus, I got to hang out with some great people.

I love doing what I get to do!

HOMEWARD BOUND

2009-05-08T02:45:00.002-04:00

I'm getting ready to fly back to the U.S. today after three days in England for my sister-in-law's funeral. It was a bitter/ sweet kind of trip, with the joy of seeing family being counter-balanced by the sadness of the occasion.

It's far more challenging to stay on track with healthy practices when you're out of routine and it was particularly difficult to get adequate exercise this week. I brought my running gear, but it has rained most mornings I have been here, so I only got out once. That was yesterday and I ran three and a half miles in rural Lincolnshire, which was delightful.

Of course there have been all kinds of food temptations too, with so many things avaiable that I don't get back home, but overall I think I did fairly well in that area. No fish and chips, which was a good thing! - I will have to do that just once when I come back over here next week for a wedding on my wife's side of the family.

Off to the airport soon - JFK at 2.45 - back home!

STRAWBERRY PIE

2009-05-01T21:30:00.002-04:00

1/4 pie = 1 point

1 pkg vanilla (sugar free) pudding

1 pkg Strawberry Jello (sugar free)

2 1/4 cups water

Mix top 3 ingredients together. Bring to a boil. Cool.Pour over 4 cups strawberries.

Put in a graham cracker crust or dessert dish.

If you use a graham crust make sure to add Points per serving depending which crust you choose.

RETURNEES

2009-04-29T20:56:00.002-04:00

Just got in from my Wednesday evening WW groups - there are some great people in both of them and it's a real privilege to be able to help them towards their goals. One of our members became Free Lifetime tonight, which means she reached her goal six weeks ago and has maintained it since then. Another member got back to Lifetime after succesfully losing the weight she had gained while carrying her baby. That made it a very good evening.

I was especially glad to meet the new members - all of them returning after differing periods of times.

I don't care how many times people join or rejoin, so long as they keep coming back, because if you're there in a group you can eventually get to where you want to be. If you're not there, it isn't going to happen.

Success means getting up just one more time than you fall down - it is not never falling.

HOT STUFF

2009-04-26T18:48:00.002-04:00

It has been unusually hot here today, busting way through the record for this date, so I decided to make the most of it by going for a walk in the sun this afternoon instead of heading to the gym.

I knew it wouldn't be as intense a workout, but I figured that when you get a July-like day in April, it's stupid not to enjoy it.

In the end I went to my old friend mapmyrun.com and worked out a short run, rather than walking. It was just 2.6 miles, but man, it was hot! Certainly sweated today!

I never want to get so obsessed with working out that I don't enjoy the beauty of a apring day.

MIXING IT UP

2009-04-24T09:30:00.002-04:00

I generally run on a treadmill at the gym, mixing it with some eliptical training lately just to keep it interesting, but since it was sunny this morning and marginally warmer I decided to run outdoors. Soon it will get too hot for that.

Several years ago I worked out this simple route around an extension of the block I live on. It's 1.6 miles, so depending on how much time I had, I would do between two and four laps. I've run those roads so much that I now know every blade of grass by name - to say I'm bored is an understatement.

Enter - www.mapmyrun.com

My outdoor running has been totally changed by this website that helps me chart different courses and tells me exactly how far they are. Today I opted for a new 4.8 miles route, switched on my iPod and had a good run in the sun.

You have to keep it interesting and thanks to the good folks behind mapmyrun, running around the block is a thing of the past!

EAT THIS - NOT THAT

2009-04-23T12:17:00.003-04:00

There's a wealth of scarey information in this book which I was given by one of my Saturday WW members - I thoroughly recommend it. Knowledge is power!

Who'd have thought it's better to eat a Quarter Pounder at McDonalds (410 calories and 19g of fat) than the Premium Grilled Chicken Club (570 calories and 21g of fat)? Plus, there's a whopping 1720mg sodium in the chicken sandwich and a more modest 730mg in the burger!

At Panera, their innocent-sounding Sierra Turkey Sandwich is 840 calories, 40g fat and 2.080mg sodium. Better to go for their Barbecue Chicken Crispani at 380 calories, 15g fat and 980mg sodium.

If you're in Panera, beware of their Italian Combo Sandwich, which the book labels a weapon of mass destruction - 1100 calories, 56g fat and 3200mg sodium.

A lot of interesting stuff in a book that is readily available. There's one for kinds too.

TENNIS ELBOW - WHAT DO YOU KNOW?

2009-04-21T21:06:00.004-04:00

I finally went to a doctor today about the discomfort I have been putting up with for weeks in my right arm. She said I have tennis elbow, which is what I had self-diagnosed on WebMD, and said I should see an orthopedic surgeon who may well give me a cortozone shot.

If I get many more sleepless nights I may cave and go do that, but in the meanwhile, does anyone know if using an eliptical trainer aggrevates it? I think I know the answer, but feel free to email me at revrog@optonline.net

STEPPING IT UP

2009-04-21T19:38:00.001-04:00

Check out this summer challenge -

www.teamweightwatchers.com

TONY'S FAT FREE CHEESE CAKE

2009-04-21T10:33:00.002-04:00

If you love cheesecake (like I do), here's a recipe you might like to try. It's from one of the Lifetime WW members in my Miller Place group - so I guess it works for him!

Ingredients
24oz softened fat free cream cheese
2 small containers, fat free Cool Whip
2-3 packets of Knox Gelatin
20 oz can, crushed pineaplle in its own juice
8-12 Sweet and Low packets
1 cup boiling water
1 large deep dish pie pan

Directions
About an hour before making filling, bring contents of pineapple can and 1 pkg. of Knox Gelatin to a boil, remove and cool.
In a mixing bowl combine 1 cup of boiling water, 8-12 Sweet and Low, 1 Pkg. Knox Gelatin. Beat for at least three minutes at high speed.
Add cream cheese and beat until; creamy smooth (takes a while)
Add one and one half containers of Cool Whip and beat again until entire mixture is creamy smooth (also takes time).
Put pineapple (not juice) on bottom of pie pan and pour mixture on top of it.
Chill for 8 hours, then put the remaining Cool Whip on top.

2 Points per 1/8 pie slice

WHAT'S THAT YOU'RE EATING

2009-04-15T13:22:00.002-04:00

If you've been coming here for days now and looking for my latest ramblings, I do apologize. It really has been a busy several days.

Last week I was asking my WW members what are some of the things that have become second nature nowadays that they never thought of doing before. There were some interesting answers, like not ordering an appetizer in a restaurant, drinking skimmed milk, asking for dressing on the side.

One response that I readily identified with was, reading the nutrition facts on food. There's a wealth of information in that small printed box on the packaging.

I have come to learn that you don't tell how healthy a product is by what it says on the front in big, bold letters, like "Low fat", "High fiber" or "Good for your heart." The real dirt on what's being dished up is in the small print on the back.

Low fat means nothing unless I know what you're comparing it to and the truth is that it is often not low enough, nor is the fiber content high enough, the sodium level healthy enough or the overall calorie value anything like I would want to digest on that one small item.

I'm fascinated by the fact that so many things that seem healthy really are not.

Be sure to get the facts, the whole facts and nothing but the facts.

SWEET CABBAGE

2009-04-09T13:56:00.002-04:00

Here's a tasty recipe you might want to try for Easter, from my friend Carole. It may sound like a lot of points, but it's not bad at all once you portion it all out.

4 pounds of GREEN cabbage ... 0 points
6 slices of BOAR HEADS Bacon Yummy. 8 point
3 tablespoons of the fat from bacon 3 point.per tbspn. 9 points
1 Can Tomato w/ tidbits 1 point
1 small can tomato sauce 0 points
I large onion 0 points
1/4 tspn salt,1/4 tspn. pepper 1 tspn. oregano or to taste 0 points
________________ ______________
18 POINTS

4 shredded cups of Cabbage equal 1 lb. so 4 lbs. of cabbage equals 16 cups of shredded cabbage WHEW!!!!

18 points divided by 16 cups equal 1.125 points

RECIPE

Cut the bacon (boars head )into small pieces and pan fry till almost golden brown,, add sliced large onion and fry low till onions are soft.. you can add salt and pepper to this.

When it is all nice and brown you add the cabbage and mix it into the bacon n onions... add about 1/4 salt(kosher best) and 1/4 pepper and 1 teaspoon of oregano.
mix and add the both tomatoes stir.. lower heat cover and cook for about 1/2 hour or un till tender.. Tastes great the next day too..

Enjoy.. I know I DO..

BEWARE OF THE CHOCOLATE BUNNY!

2009-04-08T13:34:00.000-04:00

Beware of the Chocolate Bunny
He'll soon be hopping your way.
He'll bring a bunch of chocolate goodies
And leave them on Easter day.

Just a little nibble
What could be the harm?
All those tempting sugary treats
Have such a seductive charm.I

'll nip off just a bunny ear
What’s the harm in that?
It's not like I ate the whole darn thing
So....a little won't make me fat.

Those ears were mighty tasty
But look at that cute little tail.
Just another nibble
It won't show up on the scale.

The bunny looks so sad now
Just chocolate body and toes.
If I gobble up the rest of him
I'm safe.....nobody knows.

Easter week is behind me now,
Ate a little beyond my plan.
The ghosts of Easter baskets haunt
As at the scale I stand.

If I gained a little weight this week
It won't be one bit funny.
I should have heeded that sage advice,
BEWARE OF THE CHOCOLATE BUNNY!!!!!!

SOBERING READING

2009-04-06T14:08:00.002-04:00

When John Lasher wanted to get into better shape he joined one of my Saturday WW groups and recently reached his goal, having lost around 60lb.

He's a great guy, a teacher, with two beautiful children and it's good that he lost weight and got healthier overall, because he was recently diagnosed with a serious medical problem.

John is scheduled for major surgery at Sloan Kettering on Thursday. Please say a prayer for him.

He is journaling this part of life's journey here -

www.hairtodaygonetomorrowjml.blogspot.com

It's sobering reading, but there's some good positive stuff too. I suggest you take a little time and start at the very beginning with Jon's first post.

And don't forget that prayer - we all know it works!

PASSOVER POINTS

2009-04-05T20:27:00.002-04:00

Here is a bit of information that might be useful to my Jewish friends -

PASSOVER CANDY AND TREATS with Points

Candy Fruit Slices *, 2 pieces 2 – 3 Points
Chocolate covered Matzoh*, 1/3 piece or 33g 3 – 4 Points
Egg Kichel, 4 pieces 2 Points
Joyva Ring Jells, 3 pieces 4 Points
Joyva Marshmallows, 3 pieces 4 Points
Joyva Marshmallow Twists, 2 pieces 4 Points
Kineret Passover Marble Cake, 1/8 cake 4 Points
Kineret Passover Honey Cake, 1/8 cake 5 Points
Lollycones, 1 pop 3 Points
Macaroons *, 2 pieces 2 Points
Mandelbrot, 1 slice 5 Points
Mandlen, 9 pieces 1 Point
Manischewitz Dark Chocolate Covered Macaroons, 2 pieces 4 Points
Manischewitz Dark Chocolate Raspberry Jell Bars, 1 piece 2 Points
Manischewitz Milk Chocolate Swiss Mints, 1 piece 2 Points
Manischewitz Chocolate Hazelnut Truffle, 3 pieces 5 Points
Meringues *, 7 pieces 1 – 2 Points
Passover Sponge Cake, 1/12 of 9” cake 3 Points
Rokeach Shmurah Matzoh, 1 matzoh 2 Points
Solid dark chocolate Seder plate, 1/12 plate 5 Points
Streit's Chocolate Macaroons, 2 pieces 1 Point
Toasted coconut marshmallows, 4 pieces 3 Points

* Brands and flavors differ. Try to check the nutrition label with your PointsFinder.

HIT THE ROAD

2009-03-31T19:50:00.002-04:00

The sun was shining early this morning, despite the fact that it wasn't especially warm, so I decided to definitely rest my arm from any eliptical work by running outdoors.

It was the first time I had done that since going out in the freezing air of Indianapolis at Thanksgiving - I'm not counting my long walks in 90 degree heat in India in November and February.

It was good! Here are some reflections:

1. Keep it interesting. I thought up a new route today, which I estimated to be around 5 miles - turns out it was 6.5, but at least it was something different.

2. We could do with some more sidewalks around this area - you take your life in your hands on some of the roads I used.

3. It's probably better to look at www.mapmyrun.com before you go, than after like I did.

4. I know I've said this before, but running on the road is a whole different experience to using a treadmill. It's far harder.

5. Having established an unimpressive time for this route, I have no alternative but to do it again tomorrow - and improve!

BETTER BE CAREFUL

2009-03-30T22:15:00.002-04:00

I'm still having issues with my right arm, so will probably avoid the eliptical when I go to the gym in the morning - and possibly for a few weeks to come.

Having looked all over the internet, I have narrowed the cause of the problem down to one of three things -

1. Tennis elbow
2. Golfer's elbow
3. Carpel Tunnel issues

Of course, being a man, I have little intention of visiting a doctor yet to find out which, if any, of those it is. I'll just keep taking anti-inflammatories, sleeping in a brace and trying not to overdo it too much.

Will keep you posted!

CANDY

2009-03-28T20:21:00.001-04:00

With Easter coming up, here's the most comprehensive list of points values for candy that I've ever come across -

http://www.recipecircus.com/recipes/awsum34/TIDBITS---You-Need-To-Know/Candy_Points.html

HOW LONG?

2009-03-27T15:12:00.003-04:00

I was subbing for a WW leader in Patchogue last night and had a great time with the group. When I introduced myself to them, I told them about my total weight loss and there followed the inevitable question - How long did it take you?

I guess that's important to us as Americans, who live life on the run. We're probably the only nation on earth who will even stand in front of a microwave shouting, "Hurry up!"

I told them fifteen years and there was a gasp. I think some people reckoned I was kidding, but I wasn't. From the first time I joined Weight Watchers in Miller Place in the summer of 1992 to the moment I became a Lifetime Member in Selden in May 2007, it was virtually 15 years.

Of course, I must add that I was not following the WW program for most of that time frame. There were short bursts of activity and enthusiasm, varying between a few weeks and a few months during that period, but the truth is I didn't get to where I wanted to be until I joined for the fifth time and determined to stick at it.

It's that commitment that is tough to follow through on, but the better we are at it, the more satisfied we will be giving an answer when someone asks, "How long?"

TASTY READING

2009-03-24T22:06:00.002-04:00

At Christmas a friend of mine gave me a subscription to Clean Eating, a magazine that in all honesty I had never heard of before. My first issue came in the mail today and there's a ton of good stuff in it -scores of outstanding recipes. Check it out -

www.cleaneatingmag.com

DOING OKAY

2009-03-23T20:54:00.002-04:00

We had our Weight Watchers' spring staff meeting/ training yesterday afternoon. I must admit that Sunday after church would not be my immediate choice of timing for a three plus hours get-together with colleagues.

In all honesty, I just didn't want to be there.

There was, however, one particular point that made it all worthwhile. Sitting just across from me were three young women who have all recently become staff members after collectively losing a total of around 200lb - and they are all members of my Saturday morning groups.

We all need to know whether we're doing a reasonable job and their presence reassured me that I'm doing okay!

SNACK IDEAS

2009-03-18T21:07:00.004-04:00

I picked up two great snack ideas from members of one of my WW groups this evening -

1. Spread an Arnolds Sandwich Thin with humus (lowfat I'm guessing). Add tomato, lettuce, etc and you have a delicious 2 Points sandwich.

2. Hot popcorn. Cook light popcorn and place in a bowl with a lid. Cover popcorn with spray butter, place lid on bowl and shake well. Remove lid, add hot sauce to taste.

Can't wait to try them!

EXERCISING ON THE SOUTH BEACH

2009-03-16T20:27:00.001-04:00

Here's an interesting interview with the developer of the South Beach Diet. Of course I'm not advocating the plan because diets don't work.

This is about exercise though and his comments are very significant -

http://www.newsday.com/news/health/ny-health-sbeach0317,0,7964377.story

JUST DO IT!

2009-03-15T19:54:00.002-04:00

My weekends are extremely busy and exhausting too for that matter. So by the time I get home from church early Sunday afternoon, I am totally shot. In recent months my Sunday visits to the gym have largely been replaced by a nap in my cozy chair-and-a-half in our den.

Today I decided I needed to change all that and I think I found the secret - don't sit down.

As soon as I got home after our morning service and lunch at a nearby diner, I got changed and went straight out the door, without pausing to sit and think about it.

The Nike principle works - just do it!

THE PROTEIN THING

2009-03-13T20:30:00.003-04:00

The biggest single issue I have with my WW members is encouraging them to eat sufficient protein. You might be surprised to know how many people think consuming vast quantities of salad is the healthiest way to go.

Poppycock!

Our bodies need fuel in order to burn fat and the best fuel we can give them is solid protein. Protein is categorized as a Filling Food on WW Momentum program and I've done a little experiment today, eating way more of it than usual while staying withing my daily Points allowance.

I am stuffed and have never once been remotely hungry.

Enough said?

Hope my research wasn't wasted!