PEERtrainer

Snacks That Fill You Up Without The Guilt

I saw this in the community and couldn't help but repost some of the responses here:

1) Bake pita chips with Picante medium salsa. I eat just 5-6 chips and it gets rid of my craving to eat potato chips.
2) Dried fruit bars at Traders joe. I love the passion fruit one.
3) Yoplait yogurt original with blueberries.

My mom swears by trader joe's popcorn.  It's one point if you're on counting Weight Watchers Points and it's a HUGE bag.  She says it takes her such a long time to eat that by the time she's done, she's ready to go to bed.

I personally like to get a combo of fat/protein/carbs and anything that fits within what I call "diet fusion" (Here's what diet fusion means.)  My favorite is a table spoon of peanut butter spread on each bite of a banana.  A friend of mine has cashew butter on celery.  Black beans and salsa.  Yum!!

Your best bet is to get something you like, that is satisfying, and gives you the energy to turn away from the food and back to something that is engaging.  Let me know your favorites.

Jackie

Incorporating Weight Watchers and Dr. Fuhrman's Eat To Live and Eat For Health

This was the first email from the subscriber with specific feedback on the new WW program. It is very cool to read this, especially the idea of "Diet Fusion" that we have developed here. People are frustrated and tired of "failing" at dieting, and this new approach of focusing on gradually increasing fruits and vegetables appears to be working really well. Even NutriSystem is getting in on the act with their new "Select Program" where you can choose fresh frozen foods.

It is important to highlight these new approaches to dieting, because so many people have been losing and then regaining with low fat and low carb diets like Atkins or South Beach. The South Beach Diet has been the subject of a lot of debate on PT recently, with some people pointing out how for many the gains can be short term. And a couple MD's now have weighed in on the subject pointing out the dangers of these low-fat low-carb focused diets.

The most important part of diets like Momentum and Eat To Live and Eat For Health is that they are gradual things you can't really fail at. It is just work that you do or don't do. But it is not this frustrating thing where you start to eat carbs again after restricting them and you ballon back up. Which is something we see all the time.

"Hi Jackie,

I just wanted to drop you a line and thank you for all the PEERtrainer resources. I have been receiving your Tips of the Day for a couple months, and while it has taken a while for things to sink in, I am really coming to appreciate your approach. Specifically, the concept of 'diet fusion' has been very helpful, previously I was always looking for the 'perfect' system, that would make it easy. 

I recently rejoined Weight Watchers (I really like the new Momentum program), have read Eat to LIve and Eat for Health, and am working on incorporating much more plant foods into my diet. I'm a vegetarian who didn't eat much vegetables. :-)

I have listened to a couple of the boot camp calls, and Dr. Fuhrman's call last week. I don't currently use the site for logging, but have been using the principles of accountability and support via an 'accountability partner' that I meet with weekly. Your tips, and blog are relatable and helpful, and I truly appreciate that you share the resources at no cost. Again, Thanks!"

Thank you for sharing!

Changes To The Weight Watchers Program: Some Feedback On Momentum and New Points System

Another great email from a subscriber to our Tip Of The Day coaching program. We have been writing about Weight Watchers Momentum, and encouraging people to get restarted on the program if WW has been a fit for them in the past. We have also been blogging about how people can get motivated to go to Weight Watchers if they have signed up but are having a hard time showing up to the meetings.

I have asked specifically for people to tell me their successes with the new plan. The idea here is that this can motivate others to join or to make similar changes on their own.

"Hi Jackie, 

I have done Weight Watchers in the past, more times than I care to admit. :-) Some of the reasons I am feeling like it is a better fit for me now, are actually changes in me, not their program. Specifically; I'm not looking for the 'perfect program', just a tool to help me find what works for me, I am eating a LOT more fruit and veg, which makes points go much further, and I view the program as my choice rather than something I 'have to do' which tends to makes me rebel.

More specific to the Momentum program: I like not having to choose between the Flex and the Core programs - I always felt like the grass must be greener on the other plan! Also, the new formula for points gives me a few more points per day, which seems to be just enough that I don't feel deprived."

This is great to hear, and very interesting. One thing we talk a lot about on this blog, in the Tip of The Day emails, in our coaching programs is "Diet Fusion"- the idea that there is no magic bullet and you need to incorporate the proven elements of different diets together and discover what works for you. And this subscriber has successfully adopted that idea.

It is also interesting to hear that the emphasis on fruits and vegetables "makes points go much further." This is something we emphasize and is at the core of our relationship with Dr. Fuhrman. He shows us why we need to increase fruits and vegetables, not just that we need to. It is a very important distinction. Weight Watchers has moved in this direction, and their new Set Points System helps to provide some structure around this.

Dr. Fuhrman talks a lot about the relationship between fruits and vegetables and hunger- that when your body is getting the nutrients it needs, that helps to curb the hunger cravings. The micronutrients in plant based food are key to getting your body what it needs. Weight Watchers has made fruits and vegetables a greater focus of their program and it appears to be working. If you are interested in learning more about the relationship between food and hunger, and how to learn what "true hunger" really is, please get a copy of Eat For Health. You can learn more about the book by clicking here, and we also have a link to a PEERtrainer discount.

Jackie's PEERtrainer Spinach And Bean Magic Mix

I just received this email:

Hello, Jackie;

I just read your article on Diet Fusion and I'd like to try the recipe you
mentioned with spinach and black beans.  It sounds tasty.  Do you happen to know the
weight watcher points for the recipe? and how many servings it makes? 

Many Thanks,

"J"

Dear J,

Yes, I do!  I eat it almost every day.  Takes about 20 minutes.  Serves 5, unless your my husband and I and this only makes it through one day. 

Jackie's PEERtrainer Spinach And Bean Magic Mix

1 can of black beans (rinsed)
1 can of small red beans or garbanzo beans (rinsed)
1 large bag of frozen organic spinach (doesn't have to be organic but it's only $1.99 so why not?)
1/2 an onion, slices (big slices, depending on your taste)
2 large "stems" of fresh ginger, peeled
red pepper flakes
little salt
1 tablespoon of olive oil
4 dried long chili peppers
6 cloves of garlic
muchi curry ($4.99, available at Whole Foods)

In a cuisinart or blender or by hand, mince the garlic and the ginger together, put to side.

In a very large skillet on medium high, drop in the olive oil and the 4 dried chili peppers.  Then pour in the garlic and ginger combo.  Mix around a bit.  Throw in the onions and saute until light brown, and add a few shakes of red pepper flakes.  Pour in the frozen spinach.  You can add or subtract the amount of spinach according to your taste.  The more you can "hide" the taste of spinach the better so we put in the entire bag.   Add about 5 shakes of muchi curry, a little more if you like more "Indian" taste.  Keep mixing.  Add both cans of beans (make sure you've rinsed to get the sodium off) and and a few more shakes of red pepper flakes and muchi curry.  Taste.  Add one or two shakes of salt (depending on your dietary needs.  It's optional, but I like it).  Mix and stir on low heat until the beans have come to a boil.

Turn off heat and cover and let cool a bit.  Serve!

Serve with lowfat yoghurt, or avocado slices squeezed with lemon depending on your preference.  Excellent when paired with rice. Bon Appetit!

Weight Watchers As A "Backup Diet" If You Are On Fat Smash, Eat To Live or South Beach

If you've picked Fat Smash or Eat To Live Or South Beach as your "diet", the thing that is SO important to having a "back up" diet like Weight Watchers or counting calories is because sometimes you just don't feel like eating vegetables or eating anything that resembles "healthy".  You know you should, but you just don't.  All the positive self -talk and all that you do to avoid eating pasta or pizza or a cheeseburger just isn't going to happen.  You just don't care.  Your mind goes on automatic pilot and you head straight for the nearest comfort food.  And unfortunately, sometimes you stay there for DAYS.  One choice after another becomes pizza, more white bread, dessert and so on. 

Until you get back to your Fat Smash Diet regimen, or Eat to Live or South Beach, or whatever you've chosen, you have to have a way to "portion control" the really bad trajectory of crazy comfort foods because the reality is, it happens to everyone.  If you have a "back up" diet and you're incorporating diet fusion for those days that no matter what anyone says, you're not going to pick the salad, you're just hungry for white bread and you're going to have it, you'll be able to monitor yourself and frame the "bad days" with a semblance of control. 

If you count Weight Watchers Points, you know that 2 slices of pizza is 12 points, and if you have a white bread sandwich at dinner, you'll count the points again.  If you have some method -whether it's points or calorie counting or whatever -to be able to hold yourself accountable, you will not eradicate all the effort you put into the Fat Smash or other plant based/vegetable diet you did.  And when you "come to", when you get back on the more nutrient dense road, you won't have an extra 10 pounds to fight.  This is why you have to have a "portion control" back up plan. 

What Is Your Backup Diet?