Tuesday, June 30, 2009

Menu Disection Day 1: Tuesday


What I planned:

B: Light and Fit Vanilla Yogurt (2) + Bear Naked Fit Granola (2) + Coffee with 1/2 cup 8th Continent Light Vanilla soy milk (.5) 4.5 [ 2 dairy ]

What I ate:

coffee (0) + 1/2 cup 8th continent light vanilla soy (.5) = .5

cultural revolution organic nonfat plain yogurt (1) + 1/4 c bear naked fit granola (2) = 3

Right on track with a WHOLE point shaved off by discovering I did still have a whole serving of my favorite low point yogurt left in the fridge! Viva la Cultural Revolution!


What I planned:

S: Banana (2) 2 [ 2 fruit ]

What I ate:

32 oz water (0) + banana (2) = 2
I was in my lovely work vehicle, which is a Dodge Minivan. Fancy.
What I planned:
L: Turkey Sandwich on Arnold Sandwich Thin (3) + 1/4 avocado (2) + spinach (0) + spicy horseradish mustard (0) with baby carrots (0) and 2 tablespoons roasted red pepper hummus (1) 6 [ whole grains, 2 veggie ]

What I ate:

Turkey Sandwich on Arnold Sandwich Thin (3) + 1/4 avocado (2) + tomato (0) + spicy horseradish mustard (0) with baby carrots (0) and 2 tablespoons roasted red pepper hummus (1) = 6
*Impromptu Snack Alert*
I generally don't eat between lunch and dinner. I also kind of hate working out on a stomach that has stuff in it, but around 4pm today I started to feel a little hunger. I drank some water and waited it out, but my body wanted something solid. Wanting to go light and low point, I opted for some cantaloupe.

3 slices cantaloupe (1) = 1


What I planned:

D: Chicken Marengo (5) + Spinach Salad with Newman's Own Light Spritzer + 1 teaspoon olive oil (1) 6 [ 2 veggie, lean protein, 2 oil ]

What I ate:

Chicken Marengo (5) + Spinach (0) + Sweet Potato (2) = 7

Total Points Used (so far) = 19.5

The jury is still out as to whether I will have dessert or not. I planned to have 1/2 a grapefruit; broiled with honey and brown sugar. For some reason, as delicious as that sounds - it's not at all appealing to me right now. I'm not sure why.

I still have 2.5 points left for the day, and earned 9 APs today for riding to Power Pole Fitness class, working hard and riding back.

I'm proud of myself for sticking to my menu today.

Wednesday's Meal Plan

B: 1 cup Puffins (1) + 1/2 cup 8th Continent Light Vanilla Soy (.5) + banana (2) + coffee (0) + 1/2 cup soy (.5) = 4 [1 dairy, 2 fruit, whole grains]

S: Skim Latte (3) = 3 [2 dairy]

L: Chicken Breast Sandwich (3) on Arnold Sandwich Thin (1) + Tomato + Spinach + Spicy Mayo (1) with Side Salad dressed with 1 tsp olive oil (1) Newman's Own spritzer (0) = 5 [2 veggie, 1 oil, lean protein]

D: Chicken Asparagus Risotto (6) = 6 [1 veggie, 1 oil, lean protein]

S: Nature's Own Coconut Fruit Bar (2) = 2 [technically, this is a fruit!]

Total Points Planned = 20

Monday, June 29, 2009

This Week : Menu Disection.

Alright gang, I had a rough week. I dislocated some ribs and was unable to exercise. I let myself play the victim, ate too much and didn't track. Justin and I also had the (rare) opportunity to spend a lot of time together, paired with the fact that we did not have any food in the house, so we went out to eat.

A lot.

And I ate too much, and here I am feeling sorry for myself. Wah wah.

But, I am back on track, and this week, I'm going to try an experiment.

I sat down last night and planned my menu, and today we finally got our lazy butts to the grocery store. Not only was I able to put together a huge variety of meals, but also cut $100 off the grocery bill by looking at the store's circular beforehand to plan meals around veggies and proteins that were on sale. *BONUS* I always forget to do this and had never really considered how much it actually saves. Apparently, a lot.

So, because I always make a meal plan but don't always follow it, this week I'm adding the extra accountability I need.

I'm sharing my meal plan with you.

Every night, I will spell it all out right here. When I come back to update, I'll fill you in on what I actually ate, how well I stuck to it, or where I went wrong (if I go wrong) and why.

I feel like this will be a fantastic experiment to help me determine some of my everyday triggers that really throw me off course. These are the things I need to tackle right now, because I'm genuinely motivated to do this, but "things" just keep getting in the way.

I cleaned the studios at Flex Appeal today without sustaining any injuries. I'm cleared to go back to work and also to go back to exercise as usual within my comfort range. YES! Just in time for Power Pole Fitness tomorrow!

Tuesday's Meal Plan

B: Light and Fit Vanilla Yogurt (2) + Bear Naked Fit Granola (2) + Coffee with 1/2 cup 8th Continent Light Vanilla soy milk (.5) 4.5 [ 2 dairy ]

S: Banana (2) 2 [ 2 fruit ]

L: Turkey Sandwich on Arnold Sandwich Thin (3) + 1/4 avocado (2) + spinach (0) + spicy horseradish mustard (0) with baby carrots (0) and 2 tablespoons roasted red pepper hummus (1) 6 [ whole grains, 2 veggie ]

D: Chicken Marengo (5) + Spinach Salad with Newman's Own Light Spritzer + 1 teaspoon olive oil (1) 6 [ 2 veggie, lean protein, 2 oil ]

S: 1/2 Grapefruit; broiled with 1 tsp honey and sprinkle of brown sugar (1.5) 1.5 [ 1 fruit ]

Total Points : 20*

*technically my daily points target is 22 points, however, I like to leave some room for error and consider the additional 2 "free points" to be built into my meal plan to be used at my discretion.

I'll be back tomorrow with pictures and an update of how well I stick to my plan!

Saturday, June 27, 2009

Revisiting Hunger and Eating Habits.

Ok friends.

It's time to get back to basics, again. Because really, isn't that all this "lifestyle" is all about? Learning (and re-learning) the correct way to eat in a manner that fuels our bodies?

I've been trying to spend a lot of time evaluating my hunger lately. Am I really hungry? Could I be bored? Could I be annoyed? Could I just be seeing a donut there and my mind knows I like the taste of donuts so I should probably eat it just to make sure I still like it?

I've been trying to repeat a mantra throughout the week, especially because I've been injured and unable to exercise.

"I will not starve."

Remembering that my body could probably sustain itself for DAYS on what I've got going on in there, and how some people live on so little, it really helps to remember that just because I'm a little bit hungry does not mean I need to stop and eat immediately.

I can certainly take the time to prepare, or wait, until a more suitable option is available.

This situation comes up for me a lot of times when I am in the car, traveling for work. Hunger pains hit and I start to consider stopping at a gas station or a fast food restaurant for some instant gratification. In reality, I'm 10 short minutes from my home where I could easily and quickly grab some fruit, a Kashi bar, or throw together a nice mini-meal.

I will not starve (on the way home).

I will not starve (during this meeting).

I will not starve (when the kitchen timer is 22 minutes away from ringing, signaling a nice healthy dinner is hot and ready).

I realize that this probably isn't always the best way to go about things. If you're hungry, you probably SHOULD eat. You should also probably be PREPARED by carrying snacks with you. If you have a blood sugar problem and you feel it dropping or feel faint, just eat something. Don't be dangerous with your body. Know your limitations.

I was talking with a friend the other day about how strange it is that we were raised never really knowing "how" to eat. I mentioned I never actually knew what "satisfied" felt like. There was only hungry or massively full. Growing up in my house, with a mother who worked 18 hour shifts, my brother and I ate whatever she had been gracious enough to cook with her other 6 hours that she should have been sleeping. [Thank you Mom] Only as young boys and girls, we didn't know what proper portions looked like. My mom would often make "casseroles" (or hotdish if you want to be Minnesotan about it) and leave them in the fridge. A big pan of this would feed my family for days, but back then, Nate and I could easily polish it off in an evening between coming home from school and "dinner."

We didn't stop when we'd had enough, we'd stop when there was nothing left. We'd stop when we had to lay down because our center of gravity had been thrown something wild. Expanded bellies so large they called for sweatpants.

If we sat down to a meal together it was always family style, and also almost always fried. It was a protein in a starch, with a starch, and some more starch served with a side of starch... and sometimes some iceberg lettuce. And we would always have seconds. Sometimes thirds.... and dessert.

I don't blame my Mom. Ever. She was doing the best with what she had, and I suspect quite a bit of how she taught us to eat growing up had a lot to do with how she ate growing up, which was quite the opposite. They had very little and often went without. Every parent wants to provide a better life for their children than they had for themselves. I realize now that being able to make these giant dinners for her kids was such a huge sign of love, as well as pride, that she could provide for her children in a way she never had.

When I first rejoined Weight Watchers, I would always make a separate meal for myself than I would cook for Justin and Eli. I felt like it would be a burden to them to have to eat "diet" food, and they should be able to continue eating the things they enjoyed. But then I stopped. I realized, "Hey, I kind of love these boys. I kind of don't want them to turn into giant rolly polly lazies who are 2 seconds from a heart attack, " and now I cook one meal. Because it's not diet food, it's food. It's vegetables. It's protein. It's whole grains. It's not a big pile of cheese and starch, it's NUTRITIONALLY SOUND.

Justin and I also recently agreed to never force Eli to "finish what's on his plate." This was something we struggled with for a long time - trying to get him to eat what we thought was enough. How do we know when he's full? I want to set him up to learn the lessons about food that I am now learning late into my twenties. We eat when we're hungry, but we stop when we're not. So simple a kid can do it.

So why can't I?

Friday, June 26, 2009

MJ and the Neverland Ranch [dressing]

In memory of the King of Pop[sicles], I wanted to share with you just a few of my favorite Kid Friendly Weight Watchers recipes. I think Michael and "friends" would have enjoyed them.

Cheesy Sloppy Joes

Prep time: 5 min
Cook time: 15 min
Serves: 6

  • 1/2 lb Lean ground beef (7& fat or less) [I actually always use Lean Ground Turkey]
  • 10oz package frozen mixed vegetables (peas, corn and carrots)
  • 6oz can tomato paste
  • 1 packet (1.3-1.5oz) sloppy joe seasoning
  • 3 whole wheat hamburger buns, split
  • 6 slices fat free cheddar cheese


Heat a large nonstick skillet over medium-high heat. Add the beef [or turkey] and cook until browned (4-5 min), stirring with a spoon to break it up. Discard any drippings.

Stir in the mixed vegetables, 1 1/3 cups water, tomato paste, and seasoning mix packet; bring to a boil. Reduce the heat and simmer, stirring, until thickened. (about 10 min)

Meanwhile, preheat the broiler. Place the buns cut side up on the broiler rack and broil 3" from heat until toasted (1-2 min). Top each bun half with 1 slice of the cheese and broil until melted, about 1 more min. Spoon 1/2 cup of the beef [or turkey] mixture on top of each bun half.


1 serving = 1 sloppy joe = 4 points

Risotto Primavera

Prep time: 10 min

Cook time: 20 min

Serves: 4


  • 2 tsp Olive Oil
  • 1 zucchini, diced
  • 1 red bell pepper, diced
  • 1 box (5.8oz) Arborio rice mix with Parmesan Cheese
  • 1 can (14.5 oz) reduced-sodium vegetable broth
  • 1.5 cups frozen edamame (shelled, thawed)
  • 1/4 cup chopped fresh basil


Heat the oil in a medium nonstick saucepan over medium-high heat. Add the zucchini and pepper; cook until veggies are tender (about 2 min) Add the rice mix and cook, stirring constantly, until the rice appears translucent (about 2-4 min).

Stir in the broth and bring to a boil. Reduce the heat and simmer, covered, until rice is tender (15 min) Stir in the edamame and cook, covered, until heated through (1-2 min). Stir in the basil and serve.

1 Serving = 1 cup = 3 points.

"Fried" Chicken Strips

Prep Time: 5 min
Cook Time: 20 min
Serves: 4

  • 1.5 lb skinless boneless chicken breasts cut into 16 strips
  • 1 cup Fiber One bran cereal (original flavor)
  • 1/2 cup fat-free liquid egg substitute
  • 1/2 tsp garlic salt
  • Pepper to taste


Preheat oven to 375 degrees.

Using a blender or food processor, grind Fiber One to a breadcrumb-like consistency. Add garlic salt and black pepper to the crumbs. Place crumbs on a plate, the egg substitute in a small dish.

Coat raw chicken - first with the egg substitute then roll in the crumbs. Place strips on a baking sheet sprayed with nonstick spray. Add a light mist of nonstick spray on top of the strips and place in the oven.

Cook 10 minutes and then turn strips over. Spritz with another light mist of nonstick spray and cook for an additional 7-10 minutes.

1 serving = 4 strips = 2 points

Thursday, June 25, 2009

Embarrassing Injury.

So, I've been on the injured list. Technically, I've been in horrible pain beginning on Tuesday morning. I went to my favorite class and worked through it, just like I said I would.

When I woke up on Wednesday morning, it was really too much. I couldn't sit straight, I couldn't bend, I couldn't do anything. I was so SICK of this gigantic swollen muscle in my back. It was protruding and hard as a rock.

Muscles usually aren't hard as a rock.

...but ribs are.

I dislocated 3 ribs, and that's what was sticking out of my back. I also sprained and strained all the muscles surrounding that particular area because I thought "working through the pain" was a good idea. [note: usually it is. If you have a pulled muscle and are an otherwise active person, it's very important to maintain a certain level of activity rather than lay around on the couch. Your muscles will seize even harder that way...]



They're back where they are supposed to be thanks to a FANTASTIC chiropractor recommendation from a girlfriend.

The reason why this injury is embarrassing is because it happened while I was MOPPING. Not while I was running like the wind, or kicking a boxing bag or lifting 800 pounds.


I am always extremely aware of form while I am exercising or lifting, but in my daily life - I have pretty poor posture when I do anything. But I won't anymore.

Operation: Perfect Posture has begun, it's inspiration is the fact that it hurts to slouch right now, but will continue to be a challenge to really work my core muscles so that this won't happen again (even though the Doc assured me it will; it's a repeat injury from breaking the same ribs when I was in a car accident around 10 years ago).

Enough about that. It is time to RESET my weekly goals because while I'm still going to exercise this week, I am supposed to be *careful* for about 2 weeks, and be mindful for the remaining 4 weeks, because apparently sprains/strains take 6 weeks to fully heal.

+ New AP goal: 15

+ New Miles goal : 15

I still intend to track everything and I am also reformulating my meal plan to make up for the fact that without the level of activity I am accustomed to, I truly don't have the room to screw around. I need to plan it out, and follow it EXACTLY. And that's what I intend to do.

Any tips or tricks for staying on track when you're injured?

As an aside, I did go to my WW Meeting last night, but decided against weighing in. I knew that I had a horrible week and the week before was just so amazing and I was really feeling back on track yesterday. I didn't want to ruin my momentum by seeing a gain on the scale, so I took a pass. But I went to the meeting! So that counts for something right? I wasn't just denying WW all together. Either way, unfortunately, the meeting was less about strategies and more about day dreaming what we would do if we had an extra hour in a day. Sorry, ladies. I didn't get any good tips for you, but I'm going to do some brainstorming and write a blog post soon about how I stayed organized during a particularly crazy day (Like next Tuesday will be).

Wednesday, June 24, 2009

200th Post.

Wow, bicentennial.

I'm feeling frustrated (but not defeated) this morning.

I won't go in to too much detail, but it involves a pulled back muscle, working out anyway and now incredibly amounts of pain.

Today is the first day of my new WW week. I'm excited to start planning and get prepared so I can have a completely OP totally awesome "guess what I did" kind of week.

As for this week....

I didn't meet either the goals I set for myself. But I did make time to set new ones.

+ Earn at least 30 APs
+ Track and Travel at least 20 miles via foot or pedal (www.dailymile.com)

I'm already off to a good start with the tracking, having tracked all day yesterday (even when I ate half a bag of Pop Chips) and I *almost* earned 30 APs last week, so I KNOW I can do it this week if I focus.

Today I'm gambling with the scale. I never went *too* overboard this week, but I did drop off of tracking so I have no idea how in the red I am. I also dealt with TOM, so if I gain - it's all right there (in the PMS+ overeating) and if I lose, it's not really because I earned it, but rather that the scale gods are throwing me a bone so I can stay motivated.

I'm extremely excited for tonight's topic, which is on planning and organizing for busy schedules. This is usually the reason I fall off track, so I'm hoping to pick up some tips and tricks for the ladies (and gentleman) at my meeting.

Tuesday, June 23, 2009

Quick Update.

I haven't screwed up yet!

I fought off the urge to eat by spending mass amounts of money.

The Power of Mood.

Remember yesterday? My bike was parked in, it was ridiculously hot... I was nervous/anxious about dinner.

We did end up canning the idea of going to the Blue Door Pub, which was bittersweet. Instead, ended up at the Happy Gnome, which is one of our favorite restaurants. Justin was running late, so it was just me and his dad waiting for a table.



Sitting at the bar with no menus and not even a nod or a promise of service at some point in the near (or far off future).

I was starting to get really upset, and slightly embarrassed, especially because we had talked up the restaurant so much to get Larry excited about the switch to something that was not burgers... Literally 24 minutes went by (yes, I was timing) before any drink menu made it in front of us. Justin showed up, 10 minutes to actually get their beers, hostess comes up to seat us, but I'm still emptyhanded.


They leave to find the table, and I agree to meet them after I pay for the first round and get my drink. The whole point was - it was literally 40 minutes FROM THE MINUTE I sat down in a barstool to the minute I had a drink in my hand. I did pipe up and talked to the manager, so that helped ease that.

We were sitting outside on the patio and the heat and humidity were starting to get to me. I was feeling antsy and uncomfortable. There was a 4-top of absolute douche-bags seated behind us. Men in their 50s, polo-shirts with the collar popped talking about how to hide sext-messages from their wives and which hotels they frequent with young co-eds. Did I mention they were smoking cigars?


I made a wise choice with my sandwich, or so I thought. It ended up not being exactly what I thought and I had no idea how to point it out. I also ordered a spinach salad to try to make up the difference in veggies, as there were none.


Because I was hot/annoyed/uncomfortable/frustrated/embarrassed/angry I decided I wanted a beer. I don't just drink beer, I drink dark beer. Porters and Stouts, generally coming in around 4 points a pint.

I had one.

The d-bag table kept getting louder and louder, I was getting more uncomfortable from the heat, cigar smoke and extreme sexist chatter. At the end of the meal, it somehow seemed like a really good idea (despite the fact that there was a very obvious food pregnancy going on under my dress) to get ice cream.

Real Ice cream.

Full fat ice cream.

Delicious Ice Cream.

Sad but true, the Salted Carmel waffle cone with a Hot Brown Sugar izzy actually lifted my spirits. It lifted them SO well, that I agreed to join Justin at the Nomad where we were meeting friends attending trivia.

I didn't have a drink there, but I did sit and think (uncomfortably) about how worthless the last couple hours had just been. I felt guilty, I regretted my choices and I was starting to get angry again, this time with myself.

It's time to nix this negative self talk, though. Where does the guilt ever really get us? For me, it seems to just breed more intense mood swings which lead to more mistakes. I never really forgive myself or let it go. It's time to move towards that.

Why should I feel guilty for eating ice cream? Yes, I realize it was not in my meal plan. Want to know why I ate it? Because I didn't have a meal plan!!! We were going out to eat, and I didn't know where. Because there was no plan, my mind (and tummy) decided that we could have a little extra treat, especially as a reward for earning those 8 APs (which probably didn't even cover the first lick of ice cream.) Lesson learned? I *really* depend on my meal plan. Plan better, even in short notice. Seriously.

I wholly accept responsibility for being uninspiring today, but I think it's important to remember that we have such a strong attitude toward food, in the way we consume it, for what reasons we consume it. Mood has so much to do with whether or not you will even enjoy something you are tasting.

Don't let a bad mood ruin your food.

If you're irate, push away the plate.

Trade chocolate for a plum if you're glum.

Enough cheesiness. Today is a new day, I woke up on the correct side of the bed, and my week is not over. I still have time to feel like I made a valiant effort toward my goals. I have earned 23 Activity Points so far this week and tonight is Power Pole Fitness. If I work hard, I can make it to 30 and I will be proud of being able to pull this off 2 weeks in a row.

Coming tomorrow... new weekly goals!

Monday, June 22, 2009

Checking In (not out).

My check in with Kelly definitely gave me the boost I needed to be back on track.

We met at Common Roots, one of my favorite cafes. I had an iced skim latte and a big bowl of fruit laced with poppy seed and maple. It was delicious and quite the excellent start to what has been a totally ON track day.

She really let me vent about the things that were the root causes of my mishaps over the weekend. It's such a fantastic privilege to have someone who truly listens. I hope that I'm at least 20% of that to her as she is to me.

I also just got back from Flex Appeal, where I was cleaning. (Lucikly, whichever d-bag from upstairs locked to my bike had finally decided they should go home.) Last week, I started wearing my HRM (heart rate monitor) for my shift and realized that mopping floors is really quite a workout. This time around I earned 8 APs, and I'm happy with that for the day, though I've made a "date" with the dog to get him out for a walk once the sun goes down. It is oppressively hot today and I've been trying to keep his outside time to a minimum.

Tonight, Justin and I are having the obligatory "dinner with the parents." Originally, we suggested Blue Door Pub, where they have the best burgers in town, but that was before I made some bad choices over the weekend. I want to revoke the invitation to Blue Door, and we'll see how that goes. I know I need to watch it tonight, and honestly, I'm a little nervous. As someone who eats out a lot, it never loses it's novelty. I genuinely love food, I especially love good food, and even more so love NEW good food.

I just hope we can figure out where we're going before we leave so I have a chance to peruse the menu and make a concrete plan.

Wish me luck!


I am crabby today. I'm just warning you.

I'm having my monthly meeting with the Feminine Hygiene corporation, and it's also 90 degrees and 97% humidity outside. I stepped out on the porch this morning to find that one of the neighbor's friends locked their bike to my bike, meaning I will have to drive to my weekly check in with Kelly and miss out on an extra AP or 2 for the ride. I am bloated and my shorts don't fit.

Now, on to the positive stuff.

I had a fantastic weekend. I wish I could say I was totally OP, but unfortunately I wasn't. I did make some poor choices, like the double batch of Sangria I drank on Saturday night, but most of it was counter-acted with 15 miles of walking on Saturday in the hot hot heat. I DID get to spend a large amount of time with a lot of my most favorite people, and in the grand scheme of things - this is what's really important.

I dropped off from tracking around Saturday afternoon and am only now picking it back up. I feel horrible about this, given that I set really simple goals for myself, tracking everything being one of them and I let the ball drop. The important part is that I'm back on it today, and will stay on it. No need to dwell on the mistake.

I planned out my meals through Wednesday night, trying to leave some extra room to create a bit more of a deficit for the mistakes I made over the weekend, but completely realizing that it's hard enough to eat what little points I'm "allowed" already. If I eat them all, I will feel fine because I know that's what I should do. I shouldn't cheat the plan. One week is one week. If I stay on track, it will just show up at the next weigh in, and I can wait. It's not a race.

I hope you all made it through the weekend with success. Here's to a great week.

Friday, June 19, 2009

What I've Been Eating.

Egg Beaters + Diced Tomatoes + Spinach with Cantaloupe and Grapefruit

Turkey Sandwich with Spinach and Horseradish Mustard on Arnold Sandwich Thin + Cherries + Light String Cheese

4 pieces nori maki + 3 pieces nigiri (both with brown rice)

Lean Cuisine : Parmesan Crusted Fish with some kind of pasta + side of wilted spinach

Health Valley Organic Potato Leek soup + Cheese and Tomato sandwich + Baby Carrots

Wednesday, June 17, 2009

Tales from the Scale (Recommitment Week 1)

6/17/2009 151.2lbs (-2.2lbs)

What a fantastic loss! I definitely earned it, and it's such a great reminder that this program really works when you stick to it.

I feel like I'm no longer "gambling" with the scale, doing next to nothing OP all week and then crossing my fingers before stepping on. It also feels amazing to know that you put in the work to see the numbers on the scale. Gratification at it's best.

I just finished up my meal plan for the week and it involves minimal grocery shopping which makes my wallet smile. In addition to getting back on track with my eating habits, I have also implemented a new household budget -- and it's strict. It is reasonable, however, and allows us to make cuts in certain areas to feed into the overall family pot as well as save for our vacation to Hawaii in December.

During my meeting, a fellow WWer Nancy made her goal weight. She lost 90lbs in one year and ten days. INCREDIBLE! She is very inspiring, especially because she is an older lady. She's also Southern and completely adorable, but that's beside the point. She was very humble about the whole thing, and I am being genuine when I tell you I almost cried. This is the first person in my meeting to make goal since I have been attending (January 09). The room was roaring with celebration.

It really reinforced the idea that that will be me someday. And if I keep at it, it just might be someday soon.

Yesterday I decided on my goal weight. I have been playing around with this idea since December 07 when I joined Weight Watchers. Originally, because of my size, I could never even imagine getting to the highest weight in my "healthy range," (141lbs) because I thought I would look like a stick figure. Now that I am closer to that weight, I feel comfortable dipping just a bit below it. I have decided that I want to lose a solid number. My "meeting" beginning weight is 203lbs (Diane added weight to my online starting weight to account for the fact that I was weighing stark naked first thing in the morning, and now I weigh fully clothed at 6:30pm)

65 pounds sounds good. It sounds like a massive accomplishment.

138lbs is do-able for me. I know I can get there, and when I am I will see how it feels. I would never set my goal any lower than that, but if I happen to drop to a slightly lower weight and it feels managable, I'll stay there.

138, here I come.

Tuesday, June 16, 2009

Recommitment Week in Review

I'm celebrating a week well done.

I veered from my meal plan a few times this week, but overall, I feel as though I made really healthy choices. I did go out to dinner with the boys and dancing with the LBDs on Friday, so that led to some over indulgence, but I had mostly planned for it.

Things I did right this week
+ Got in every GHG, every day
+ Drank all my water before any other beverage (coffee not included)
+ Earned over 25 APs (my goal) by 11 APs!

I'm still feeling extremely positive and motivated. I'm hopeful for a great loss at my meeting tomorrow, and I'm exceptionally proud that I've managed to stay off the scale all week. No peeking at all!

Goals for the New Week
+ Attempt to eat only APs that were earned that day (via old Flex Plan*)

*The WW Plan when I was just beginning was called the Flex Plan (versus the Momentum Plan) and the activity situation helped to keep me in control. You were only allowed to eat the Activity Points that you earned ON the day you earned them. It was motivation to get out there and exercise if you were planning a bigger dinner or some drinks out. It helped to curb my laziness on some days.

Here's to another great week.

Reinventing Recipes!

Salmon Cakes with Fiery Bell Pepper Salsa (5 points)

Source: Weight Watchers
Servings: 4
Prep Time: 30 min
Cooking Time: 12/15 min


  • 1 large sweet red pepper (finely diced, divided)
  • 1 small yellow pepper (finely diced)
  • 3/4 small jalapeno pepper (seeded and minced)
  • 1 tbsp white vinegar or red balsamic vinegar (i recommend the balsamic)
  • 1/2 tsp salt
  • 1/2 tsp black pepper
  • medium scallions (trimmed, minced, divided)
  • 1 tbsp cilantro (fresh! minced)
  • 4.5 oz canned salmon (drained)
  • 1 small celery stalk (finely chopped)
  • 1 medium shallot (minced)
  • 1 large egg (beaten)
  • 2 tbsp mayonnaise (I use low-fat or fat free, even though it's 100% chemicals. ick)
  • 1/2 tsp cayenne pepper
  • 1/2 tsp black pepper
  • 1/2 tsp salt
  • Cooking spray (as needed)


To make salsa, combine 1 cup of diced red pepper, yellow pepper, jalapeno and vinegar with 1/2 tsp salt, 1/2 tsp pepper, 1 minced scallion and cilantro in a medium bowl. Mix and set aside to let the flavors blend.

Place the salmon in a large bowl and mash with the back of a spoon. Stir in remaining scallion, remaining red pepper, celery, shallot, egg, mayo, cayenne, and the last 2 1/2 tsp of salt and pepper. Mix well. Coat a large skillet with cooking spray; heat over medium heat.Loosely pack a 1/4 cup measuring cup with salmon mixture; turn the cup ingredients onto skillet and press down on salmon cake with a spatula until it is about 3/4 inch thick; repeat to make 8 cakes total. Cook cakes for about 3 minutes on first side, gently turn over and cook until golden on second side (about 3 minutes more).

Be careful not to crowd them in the pan. May be necessary to make 2 batches of 4.

***Another tip is to prepare this a few hours before you plan to cook it, leaving the salmon mixture very loosely covered in the fridge, allowing it to dry out a bit. That will help the cakes stay together and make sure the salsa absorbs the most flavor.

2 salmon cakes + 1/2 cup salsa per serving.


Heat 1 tsp oil in a medium nonstick skillet. Fill the pan with a whole serving of leftover Salmon Cake recipe (2 cakes, 1/2 cup salsa), 1/4 cup black beans and 1/4 cup egg beaters. Break apart cakes with spatula and mix and scramble it up!


Sub cooking spray for oil if you've already met your Good Health Guidelines for the day.

The black beans and egg beaters add 1 point to the Salmon Cakes (6 points total), the oil adds one additional point (7 points total).

I tossed in a light english muffin for good brunch measure, putting me at a ridiculously tasty and filling lunch for 8 points. YUM!

Got any good leftover reincarnations you want to share?

Monday, June 15, 2009

Revisiting Portion Size.

While I've been back on track this week, I've been reacquainting myself with my measuring utensils. When I first rejoined Weight Watchers, I wanted to arm myself with everything I would need to start cooking again: Cookbooks, a decent set of nonstick pans, and of course - the measuring cups. I opted to buy "cute" ones, despite the fact that I already had a perfectly functional set. For some reason, adorable colors really motivate me (Like with the new dry erase board and markers).

I have been pouring and packing and sifting and dumping my food into and out of these little cups, and my standard glass measuring cup for the last week. It's been eye opening to say the least. It's amazing how after THIS long, I still can't eyeball a serving (though I can get pretty close).

It's interesting, because this morning I ran across this article which explains the link between the mind and your portion size when it comes to "diet" food.

The researchers, who studied the responses of 76 people to 18 different
foods, found that people quickly learnt if food offered fewer calories per
serving and upped their portion size to compensate. "We know from experimental
studies that eating large portions does not necessarily mean that you eat less
at a subsequent meal, so this can lead to an increase in calorie intake
overall," Ms Miles said.

It makes sense, as I do this with fruit all the time. I could sit and eat an entire 2lb bag of grapes with no problem whatsoever. I do, however, feel that would be a smarter choice than eating say... an entire bag of chips, but the idea behind it is the same. It is so simple to take in more calories than we think. This is why we track. This is why we measure. These are the steps that need to go into your weight loss journey to guarantee success on the scale rather than frustration.

If you need free resources for how or where to track your caloric intake, check out SparkPeople or BellaOnline.

Sunday, June 14, 2009

Revisiting Inspiration.

On the wall of my home office where I both work and play, I've started a collection of inspiring pieces that remind me what I am working towards. In fitness, in work, in love and in life as a whole - as these are all elements within.

I've mentioned before that I have a special relationship with paper. I feel as though most people associate with certain elements. Maybe you love to garden and feel the earth move between your fingers, or you enjoy wearing jewelry and the natural sparkle of gems. For some reason, I've always enjoyed paper. The smooth or rough texture, the way it bends, the way it warps, the way it is a vessel to communicate the written word. I enjoy physically picking up the paper to receive my news and I love reveling in the shiny gloss of magazines.

But most of all, I love greeting cards.

I'm completely aware that they are a product of a billion dollar industry laying guilt trips on society to remind people of holidays, and if you don't send them - you must not care. That's bullshit, of course, but man do I love them. There is so much freedom and creativity with cards. They can be for anything, they can say anything, they can hold any picture, any words you need to say.

On my wall, I have a few of my favorite cards taped up. Most of them are "Quotable Quotes" cards, a company I have come to love very much over the years. I use their calendars, coffee mugs and journals. I wanted to share with you some of the more powerful quotes that help to keep me going.

For a long time it seemed to me that life was about to begin - real life, but there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. At last it dawned on me that these obstacles were my life. This perspective has helped me to see there is no way to happiness, happiness is the way. So treasure every moment you have and remember that time waits for no one. Happiness is a journey, not a destination. [souza]

Courage is only an accumulation of small steps. [konrad]

Peace. It does not mean to be in a place where there is no noise, trouble of hard work. It means to be in the midst of those things and still be calm in your heart. [unknown]

You are here to enable the world to live more amply, with greater vision and with a finer spirit of hope and achievement. You are here to enrich the world. [wilson]

Each of these quotes drives me. The Souza quote especially, which has been a favorite for many years. I wish I could say that it is a motto I live by, but it certainly acts as a compass when I being to lose my way. I think many of us feel as if "real life" will start when we lose weight, as if the world will magically change for you in ways it never has. And in a sense, that's true, but only because you make it so through your hard work and new found confidence to make things happen.

Konrad helps me to remember that each small choice I make ultimately decides the outcome of the bigger goal. Each time I am able to say "no" to that bowl of ice cream or drink invitation, I am making a small step towards the things I truly want, and he's right - that not only takes courage, it is courageous.

The unknown quote about peace was something I gave for Christmas cards this year. I felt it fitting as I feel exceptionally stressed during the holidays. This relates to often to my weight loss journey when I am in a slump. Let's say, after an exceptionally hard day at work or a fight with a friend, I want to drown my sorrows in _______ (insert incredibly fattening food here), but someday, if I keep working at it, I will make peace with my emotions and turn to a nurturing activity such as a walk or a bath. Looking at this card reminds me that those things, those trying times, will always exist but that there are better ways to deal with them.

And lastly, good ol' Woodrow Wilson. Each of us is here on this Earth for a reason. I believe that reason is self-determined, that we can be who we want to be, make what we want to make, see what we want to see. Each of us has the opportunity to enrich the world, and in order to do that, we must succeed at being healthy for ourselves in order to enable the world to live more amply. This quote reminds me why I want to finish this journey - to be a Weight Watchers meeting leader.

Not only are these quotes a source of inspiration, but the cards they came on all signify a time in my life that someone was expressing to me that they care about me, and I want to be happy and healthy for myself - and those who love me.

What quotes really inspire you to keep at it?

Saturday, June 13, 2009

Revisiting Motivation.

After visiting my weight tracker, I realized I have been sitting in the 150s since August of last year. Creeping up on a year of maintaining the same weight, I'm both proud and frustrated. While I have certainly tightened and toned in that year, the scale has been taking a break.

I will readily admit that I am not in the same place I was a year ago. I was ultra-motivated by my previous successes with Weight Watchers in dropping some 30-40lbs, and I wanted to keep going... but I relaxed. I celebrated... with food. I decided it was ok to be less strict, and while I still feel that way, I'm ready to be focused again.

When I originally joined Weight Watchers in December of 2007, my motivation was driven by exhaustion, chronic illnesses and the horrible idea of moving up YET another size. It wasn't that I was embarrassed by my ever-expanding ass, but more that I just needed to gain control before it took over the world.

Now that I am healthy and fit, my motivation has changed. Today, the goal is simply the goal. I started something and I MUST finish. I am confident with my ability to maintain my weight, so I simply need to shed the last 15lbs that are just hanging on for dear life.

I feel as though I've armed myself with tools that motivate me.

There are so many different factors for motivation. I ran across this interesting article about motivation theory.

Another way to search for common motivators is by taking a look at Maslow’s Hierarchy of Needs. This is a motivation model developed in 1943 whose premiseis that we all have a common hierarchy of needs from hunger to self-esteem. Ifwe aren’t satisfying the lower-level needs (hunger, thirst, bodily needs), thanwe’ll never be able to reach our goals at the next level (self-esteem /self-awareness). Using this model in our fitness motivation puzzle, you can seewhere materialistic rewards are good for short-term goals only. But sooner orlater, your fitness motivation goals will need to be based on a solid foundationof self-improvement and that vision you have of a better you...

There are many other motivation theories out there that get more into the human behavior aspects and the drivers behind them. One of them, McClelland’s Theory of Socially Acquired Needs, implies that based on our individual life experiencesand socialization, we’ll each focus on one of three basic needs: achievement,power, or affiliation. Other motivation theories will separate the “spark” intointrinsic and extrinsic awards. Intrinsic rewards are a defined achievement,while extrinsic rewards are more along the lines of self-satisfaction.Ultimately it comes down to…What is it that you ultimately want? …a finisher’smedal from a marathon may get you that foundation of confidence and self-respect that you’re looking for …or involvement in a intramural league or club may be help you fill a social void in your life. No matter what path you take to betterfitness and health, you’ll increase the quality and quantity of your life – butyou’ve got to want it to get it. Find out what will spark your fitnessmotivation energy and get out there and try it! In the words of Garth Brooks,“How you ever gonna know if you never take a chance."

Fitness motivation is a complicated puzzle that we each must solve if we want to get and stay fit. There have been numerous studies and theories developed, but there’s not one right answer. Just as some workers are driven by salary and others by a sense of purpose, we all have a unique set of drivers that can propel our fitness motivation levels to the point where we not only reach our goals but we change our long-term habits and perhaps even motivate those around us in the process.

If you want more information on motivation theories and studies, look into the work of Maslow, McClelland, Herzberg, and the management studies regarding goal-setting. It’s an interesting topic and one that holds a lot of promise to drive not only ourselves but those around us. Good luck!

When I think about the ways I've "armed" myself to speak well to my motivation, I feel as though I've gotten it right.
  • I've buddied up with a friend for added accountability as well as a sense of belonging. Everything feels easier to me when I know I am working with someone towards a common goal.
  • I've accepted that it's ok to not like the gym. There are plenty of other ways to exercise, like taking Jack to the Minnehaha Dog Park and hiking for miles and miles, swinging on a pole at Flex Appeal, Hoop dancing in the yard and riding my bike are some of my favorite non-traditional forms of fitness. It is better to do something I enjoy, that I can maintain, rather than force myself into an activity I will likely just drop out of.
  • Both the achievement and power portions of the above theory relate to why I speak about Weight Watchers so frequently in public. a) because I've achieved so much. b) I can transfer that power and hope and motivation to someone else who maybe can't believe they can do it.

There is so much to be excited about right now. The weather has finally returned to warm and sunny, I am upholding my goal of tracking every single little thing and I generally just feel amazing.

What really motivates you if you are losing weight or simply just trying to live a healthier lifestyle?

Friday, June 12, 2009

Mindful Eating. Monitoring Myself.

I am proud to say I was 100% OP yesterday. I managed to fit in all the GHG (good health guidelines) as well as TONS of water. I basically just made smart choices all day, even when faced with temptation...

During a chat with the Teacher after my class last evening, she basically said something along the lines of "You have weak arms," and it really hurt me. I wanted to grab my InBody Analysis and shove it in her face so that the ink that states that my arms are in the 120th percentile for my age/body type sticks to her forehead. I wanted to put her in a headlock and squeeze so that my bicep punched her in the nose.

I was A N G R Y !

It's a stupid thing to be angry about, but I just finished her extremely difficult class, which mostly feels hard because I still don't really understand how to hold the resistance band comfortably while doing the exercises, and she doesn't really take time to explain it. Otherwise, it just feels like a really good "push yourself" workout. I kind of wanted to tell her that I'd be glad to take it easy in her class, but that's not the approach I take to fitness. Just because I'm grunting doesn't necessarily mean I'm struggling, rather that I'm trying to give it my all - which, as a fitness instructor, should be what you look for in a student. And then you should encourage them and not say stupid things like "Nice weakling arms."* I didn't though, I just walked away.

(*That is totally not what she said. She's also a fantastic teacher, and she was frustrated because only 3 of us showed up for her class, and because I work for trade, only 2 paying customers were there... policy for the teachers is that 3 paying customers must show up to class or they do not get paid. It sucks, but it's a small business and encourages the teachers to assist with marketing. The cooler part is that she taught the class anyway. So she's a good lady, she just pissed me off.)

So as I'm leaving the class, ANGRY and TIRED, the opportunity to play Scrabble at Pizza Luce with Jessi and Lucas arose. I'm trying not to eat out, and I pretty much NEVER eat Luce to begin with because I've done nothing but smell it for 6 years, but I accepted, sat on the patio, drank WATER and ordered a salad when that jealous feeling started to rise in my throat. Jealous because other people were eating and I wasn't... jealous, when sat on for a while, mixed with a little bit of actual hunger.

Garden Salad, no croutons, white balsamic on the side. I did the fork dip trick and made it out of there only consuming 1 point. That's pretty good for sitting on a bar patio for over an hour.

Being more mindful of WHY I eat has helped even in the last 24 hours.

After my lunch yesterday, I wanted dessert. Why? Because that's just what I do. Did I really want it? Not really, I just wanted something a little bit sweet, so I poured myself a small glass of Crystal Light. It did the trick.

Checking in with your hunger is essential to weight loss. Being honest with yourself will help you to decide if you really want that burger at the BBQ. Is it the last burger anyone is ever going to offer you? No. So wait on it.

How do you monitor yourself?

Thursday, June 11, 2009

Picture Show.

The meeting last night ended up being pretty much tailored to my needs, which simply proves that my leader is just fantastic. Our original topic was to be on easy ways to fit in fitness and strategies to exercise for free - however we genuinely never talked about it. It just sat on the whiteboard while we talked about ways to stay on track, ways to get back on track, and general tips for success.

The weird (and delightful) thing about my Weight Watchers meeting is the pure size of it. It literally is a huge meeting. There are never enough chairs and people are waiting to weigh in throughout the whole of it, but they come for Diane.

I mentioned to her during my WI that I was struggling. REALLY struggling to stay on track. I would have one or two great days, and then I would fall off the face of the sane-eating earth. We sat down and talked about a few things I could do and she complimented on the fact that while I might think I'm struggling, I've been maintaining, which is tough and means that what I'm doing has purpose. I appreciated that compliment, but I don't want to maintain, I want to finish losing.

Sitting with Kelly in the meeting, I think we both really realized and admitted that we are gambling with the scale each week. We might get angry if we gain, but we're doing nothing (food-wise) to counter-act that. We are eating how we like and exercising regularly.

However, this week, I am going to see a loss, because I am going to work for it.

I readied myself by grabbing some tools that will set me up for success.

Weight Watchers 3 Month Tracking Journal - $5.95

I plan to utilize this written journal to keep serious accountability. There is room to track notes, there are inspirational quotes and a section to set goals for the week.

Dry Erase Weekly Calendar Board + Miniature "Hungry" magnet $15 total

The dry erase board has cute colors, I know that is a stupid reason, but I'm motivated to be organized by color, so this will really help me. Additionally there is a "Notes" section where I can write "Ooopsies," start a grocery list or... just make notes. The "Hungry" magnet is something funny to look at to remind me that I don't need to be in the fridge all the time. He's kind of creepy, it's been working so far.

The goal for the week is simply to track everything. I've been doing well so far. Last night, I made yogurt and honey for dessert, but ended up also eating a coconut bar. A few weeks ago, I would have just left the coconut bar off my tracker, embarrassed that I went back for seconds, but that only screws me. No one else really cares what I eat.

I have made some mini-goals to go along with my overall Tracking Goal. They are simply to start taking my vitamins again (which I stopped doing when I ran out of my last bottle because they're very very expensive, but I bought more yesterday and plan to use them), and focus on water intake, which is something I've been very poor about remembering lately.

Kelly and I also decided that for more accountability, we would start checking in with each other on Monday mornings, and with this weeks goal of Track Everything, we will show each other what we've been up to, whether that's nothing (not tracking) or everything (eating the whole house) it will be there and we'll have to fess up. No guilt or judging involved, I think we're both very comfortable together so this will be a really good work pal for me.

While my family and friends are still very supportive, none of my previous support systems understand where I'm at right now. They've either given up on or completed their journeys... so I felt kind of lost and alone.

Anyhow.. inspired by Jessica, here are a few things I've been up to lately.

Made my Dad desserts for his birthday. WW friendly carrot cupcakes + angel food cake with strawberries.

Co-sponsored an annual conference with a group I work with.

Participated in a parade.

And hosted out of town guests (which is where the cheese/mayo sub came into play).

I'm psyched and pumped about this new plan. I feel like we're starting off easy enough, I have the tools and I've already mentally told myself I would be gentle [with myself].

Wednesday, June 10, 2009

Rainy Days.

The weather in Minneapolis has been a drag lately. It's created a huge barrier between me and my motivation (to do anything). Currently there are approximately 32 dishes in the sink, and about 50 more stacked on top of the stove. I'm using this as an excuse not to cook my own healthy homemade meals and rather go out to eat a giant sub loaded with mayo and cheese.

Today is cleaning day. Justin and I are tackling the kitchen and the laundry. No more excuses.

Breakfast today is a new treat I found at the co-op.
Clocking in at 150 calories, 2 grams of fat and 3 grams of fiber, this is a seriously delicious alternative to my normal Maple and Brown Sugar High Fiber/Low Sugar Quaker oats. Each packet is valued at 3 points, but it feels worth it when I read the ingredients list:
Organic rolled oats, organic evaporated can juice, organic roasted soy nuts, organic sweetened dried cranberries, organic brown rice flour, organic soy germ, organic ginger and organic cinnamon.
On a rainy errand day, there is nothing like a big (organic) bowl of yummy to fill my tummy.
Tonight I am making my triumphant return to my Weight Watchers meeting. I am mentally prepared for the scale. I know I have gained, but I also know that I am turning over a new leaf. My friend and WW buddy Kelly and I are meeting afterwards to brainstorm on a concrete plan, as we are both in similar situations: not too much left to lose, physically fit and out of control busy but determined to finish what we've started.
Stay tuned for meeting information and a solid set of goals to match this new plan.

Monday, June 8, 2009

How I Plan to Help Myself... and hopefully all of you.

I'm sheepishly returning to this blog. I genuinely feel defeated after the last week. I have been on a downward spiral, and I'm trying to climb back out.

One thing we have all learned about me, is that I avoid this blog when I'm doing poorly. Sometimes I avoid blogging simply because I'm busy, but I am almost certainly doing terrible on plan when I am busy and this last week has been exactly that. Busy, and horrible with my "plan."

I literally know all the things I need to do. I need to sit down, write out a meal plan, include indulgences here and there as rewards and just stick to it. Flex points can go to additional healthy food - like nuts or yogurt or fruit, but I need to stop purchasing the things that trigger me to overeat... like delicious frozen yogurt that I can never eat in the correct portion size. Additionally, I need to find a way to motivate all of these changes again. I used to set goal "prizes" and "rewards." I haven't done that in a long time because I just reward myself for doing nothing - because I need it to feel calm and continue my path of going in the wrong direction.

It truly is time for a change. No more back and forth.

I have decided to change the format of this blog to combine more INFORMATION and less personal reaction to life. Though I think both are valuable, a combination is key to keeping this blog off of the "I'm doing horrible again" path, and to keep me motivated.

I have set up a series of Google Alerts in relation to weight loss, in hopes of finding new tips and tricks to share (or critique) and I'd like to return to posting meal recipes, pictures and finds.

My goal this week is to begin this new format (hopefully tomorrow) and additionally to stay on track throughout the work week to reward myself with 2 drinks on Friday night when I go out with some girlfriends for our Little Black Dress club.

Stay tuned.

Monday, June 1, 2009

Post-Workout Snack Attack

Banana + Frozen Strawberries, Blueberries, Blackberries, Raspberries and Frozen Peaches + 1/2 cup FF Vanilla Yogurt + 1/2 cup Skim Milk

Monday, Monday, Monday.

You always read how important breakfast is to a nutritionally sound diet. Or, at least I always read that. i always read it and think... who has time for a serious breakfast in the morning? Who can sit around and make an egg white omelet with chopped veggies?

The answer?

People who prepare. I mean really, how hard would it be to dice up the onions and peppers BEFORE you go to bed? Not hard. I need to remember that.

Either way, I'm going through another "Let's try Breakfast" phase. It is BY FAR the hardest thing I am trying to learn. I'm just not hungry in the morning. I did read an article the other day that had limited factual statistics but somehow made sense to me. Lunch should be your biggest meal of the day (allegedly) consuming 35-60% of your caloric intake in the middle of the day does something or other to help you burn more fat. The same article mentioned that you should attempt to eat 20-30% of your caloric intake at breakfast, if not more. A sample menu was posted and focused on pairing protein with complex carbs and fats to keep you full longer, etc etc, and then a big plate of fruit for dinner... which actually sounded pretty good.

Don't listen to me though, I didn't even see the name of the magazine I was looking at, I just remember the above information. Either way, I'm trying it out. I need to nix the night eating, which I realize is a result of both habit and my body searching for calories I didn't give it earlier in the day.

So, this morning I'm loading up on breakfast before heading to the gym to meet my friend Kelly. She has been worried that she's in a workout rut and is doing multiple things to get out of it, which is an awesome solution. I know a lot of other people (mainly me) who complain about being in a rut and then just complain... no action. Sometimes I even just totally quit.

Either way, we're going to work on Free Weight routines. I'm going to have to kick my weights down REALLY low because I'm going to Power Pole class tomorrow and it always kills me. I can't be sore for it.

Here's breakfast.

Coffee + skim milk, Plain Fat Free Yogurt + Strawberries, Sahale Macademia Nuts