Prepare to Fail

You probably think “We’ll isn’t she being a Debbie Downer” but hear me out. No weight loss journey is perfect. Ever. Sure you can have a section of it be perfect but eventually something will jump in the way -unforeseen circumstances are and should be expected. Instead of focusing on ridicule, throwing in the towel, self-bullying, punishment for falling off plan (we all do it- I’ll never eat pizza again or that’s it 3 days of nothing but protein shakes) build a strategy for when you fail. When you develop a strategy you can zone in on the plan you’ve designed to get right back on track and avoid the long term effects a “fail” can lead to. For example, you decide to throw in a chocolate chunk cookie at Jimmy Johns at the last minute thinking “it can’t be more than 7-8 points but when you track you discover it has 19 - don’t let it take you down that familiar road you’ve traveled in the past- make a recovery plan! Maybe guidelines of track before I bite -I only eat half when I can’t get points etc. Stay tuned for more on this subject as failing can lead to giving up and when we plan to fail the option of giving up can be eliminated.

Cheat Sheet: Ordering at American Diner Restaurants - How to stay on Weight Watchers when you don't know Weight Watcher Freestyle Points

Who doesn't love a good burger?

I love burgers and the best burger is often found at your local mom and pop diner.  I have fond memories of the Prairie Burger as a child.  This was 2 beef patties with grilled ham and cheese, green olives, lettuce, tomato, onion, ketchup, and mayonnaise between 2 slices of thick grilled Texas toast.  Pair that with some fries and maybe a milkshake!  No wonder I was in a size 14 in 7th grade.

Diners offer a variety of cuisines from sandwiches, Mexican, Italian, and Chinese. 

Planning is key....

I still allow these foods occasionally, but they are planned for.  Planning doesn't mean a cheat meal  day or throwing out my WW tracker.  I plan my day to incorporate the old favorites in a way that will still allow me to stay on target with my lifestyle.  I probably will never have another Prairie burger because, that's just not who I am anymore.  I don't need that much food anymore now would my body want it.  More importantly, I can get the same flavors of a juicy burger for lower points and calories by ordering smarter.

My strategy...

There are many different approaches you could take to still eat your favorites. Some examples include sharing an entree with a friend, having a bite from someone else's entree or eating less from the entree you were served that keeps you within your plans limits.  

Until you find out...

The old favorites don't taste as good as they used to and your body doesn't feel the same.  I often feel sluggish and well... I'll spare the gory details.  

The problem I faced...

Since I follow Weight Watchers Freestyle Points as one of my tools to maintain my lifestyle, I would often get frustrated if my tracker didn't have the points listed.  In the beginning, I just wouldn't go...

and then I felt frustrated, punished, restrained....and then...the negative self-talk would get in my head...

The solution... 

I realized in order to have this lifestyle be sustainable and livable, I had to own my choices and own the responsibility.  After all, I can't expect WW to list the points for every single restaurant in the world ... I can't imagine how they'd locate all the food trucks!  I did research on healthy options for American food and created the infographic below. 

I developed new favorites... 

Some diners I've been to have the best grilled chicken sandwiches I have ever tasted.  Often I'll order with a side of barbecue sauce and it tastes like heaven.  I often have entrees like grilled fish and will typically have a kind that I wouldn't normally prepare at home.  It makes me feel fancy.  It may sound silly, but it's true.  

The infographic is free for you... 

Feel free to download it from the link below.  Share it with your friends, and let me know what you think of it in the comments below. 

Is there a cuisine you miss?

Let me know if you'd like information on another cuisine you are interested in, by leaving me a comment below.  

Thank you for reading. Be happy with where you are, where you're headed and content to enjoy every day along the way!  Mary

Download American Cheat Sheet

How to Build the Ultimate WW Freestyle Breakfast Sandwich

Start your day out right...

Breakfast doesn't have to be a major event of the day with this easy how-to guide on the ultimate breakfast sandwich.  

I seldom make mine using the stove and rely on my microwave for a fast and easy low point breakfast.

My favorites...

1. 1 FSP - PB2 in between a banana - it's quick and easy and makes for a quick "I need to eat breakfast and get on with my day!"
2. 2 FSP - Scrambled egg and cheese in a wrap.  I typically scramble an egg in a pre-sprayed (cooking spray) mug microwave and add to a 1 point wrap with a slice of Velveeta cheese. Three minutes tops!
3. 3 FSP - Scrambled egg, sausage crumbles, and cheese wrap.  Same as above only I add a 1/8 c. Jimmy Dean turkey sausage scrambles for an additional point. 
4. 4 FSP - 'Mock Egg Mcmuffin'.  I break an egg in a pre-sprayed mug and poke a few holes with my fork in the egg yolk to prevent it from exploding in the microwave.  Toast a bagel thin or Thomas' lite English muffin (3 points)  and add 1 slice Canadian bacon (0 points) and 1 slice Velveeta cheese (1 point).  Better than the drive-thru!  Please note more than one slice of Canadian bacon has points.  
5. 5 FSP - 'Everything but the kitchen sink' wrap - Same as the 2 FSP wrap but I also add 1/4 c of the Jimmy Dean Turkey Sausage Scramble (2 points- sausage, peppers, onions and potato) and an extra slice of Velveeta cheese.  Sometimes I substitute Trader Joe's lite Mexican blend 1/4 c. for 2 points instead of the Velveeta.  Pour on some Frank's Red Hot for an extra 0 FSP kick!
6. 6 FSP - 'Mock Sausage McMuffin'.  Prepared just like the 'Mock egg McMuffn' but swap out the Canadian bacon for 1 Jimmy Dean fully cooked Turkey Sausage Patty (2 points).  So yummy!

How to use the guide...

Simply follow the steps 1-8 in the graphic below and you'll have created your very own Ultimate Breakfast Sandwich too!  

The infographic is free for you... 

Feel free to download it from the link below.  Share it with your friends, and let me know what you think of it in the comments below.

Share with me!

Leave me a comment below about your favorite breakfast sandwich or email me along with a picture.  You may be featured in an upcoming post!

Thank you for reading. Be happy with where you are, where you're headed and content to enjoy every day along the way!  Mary

Download the Guide to the Ultimate Breakfast Sandwich

Cheat Sheet: Ordering at Chinese Restaurants - How to stay on Weight Watchers when you don't know Weight Watcher Freestyle Points

One of my favorites 

I love Chinese food.  In the past my lifestyle always included a vast take-out selection of egg rolls, crab rangoons, sweet and sour pork, beef fried rice, and shrimp lo mein- every single time.  Wow!
Eating in wasn't as abusive to my body - after all, there would be witnesses, but I seldom asked for or needed a doggy bag.  

Planning is key....

I still allow these foods occasionally, but they are planned for.  Planning doesn't mean a cheat meal  day or throwing out my WW tracker.  I plan my day to incorporate the old favorites in a way that will still allow me to stay on target with my lifestyle.

My strategy...

There are many different approaches you could take to still eat your favorites. Some examples include sharing an entree with a friend, having a bite from someone else's entree or eating less from the entree you were served that keeps you within your plans limits.  

Until you find out...

The old favorites don't taste as good as they used to and your body doesn't feel the same.  I often feel sluggish and well... I'll spare the gory details.  

The problem I faced...

Since I follow Weight Watchers Freestyle Points as one of my tools to maintain my lifestyle, I would often get frustrated if my tracker didn't have the points listed.  In the beginning, I just wouldn't go...

and then I felt frustrated, punished, restrained....and then...the negative self-talk would get in my head...

The solution... 

I realized in order to have this lifestyle be sustainable and livable, I had to own my choices and own the responsibility.  After all, I can't expect WW to list the points for every single restaurant in the world ... I can't imagine how they'd locate all the food trucks!  I did research on healthy options for Chinese food and created the infographic below. 

I developed new favorites... 

I love love love stir-fry.  I simply ask them to be prepared with light oil.  My favorite Chinese restaurant has a hibachi grill and it allows me to pick all the healthy proteins and veggies.  I usually save lo mein for Chinese buffets because I can control the portion on my plate.  I find 2-3 bites usually satisfy my craving.  

The infographic is free for you... 

Feel free to download it from the link below.  Share it with your friends, and let me know what you think of it in the comments below. 

Is there a cuisine you miss?

Let me know if you'd like information on another cuisine you are interested in, by leaving me a comment below.  

Thank you for reading. Be happy with where you are, where you're headed and content to enjoy every day along the way!  Mary

Download Chinese Cheat Sheet

Cheat Sheet: Ordering at Mexican Restaurants - How to stay on Weight Watchers when you don't know Weight Watcher Freestyle Points

One of my favorites 

I love Mexican food almost as much as I love Chinese food.  In the past my lifestyle always included a platter full of chips soaked in cheese sauce, taco meat and beans.  The more ingredients the better!  Sometimes, I'd go for the deep-fried chimichanga asking for chicken instead of beef.  And let's not forget Mexican fried ice cream!

Planning is key....

I still allow these foods occasionally, but they are planned for.  Planning doesn't mean a cheat meal  day or throwing out my WW tracker.  I plan my day to incorporate the old favorites in a way that will still allow me to stay on target with my lifestyle.

My strategy...

There are many different approaches you could take to still eat your favorites. Some examples include sharing an entree with a friend, having a bite from someone else's entree or eating less from the entree you were served that keeps you within your plans limits.  

Until you find out...

The old favorites don't taste as good as they used to and your body doesn't feel the same.  I often feel sluggish and well... I'll spare the gory details.  

The problem I faced...

Since I follow Weight Watchers Freestyle Points as one of my tools to maintain my lifestyle, I would often get frustrated if my tracker didn't have the points listed.  In the beginning, I just wouldn't go...

and then I felt frustrated, punished, restrained....and then...the negative self-talk would get in my head...

The solution... 

I realized in order to have this lifestyle be sustainable and livable, I had to own my choices and own the responsibility.  After all, I can't expect WW to list the points for every single restaurant in the world ... I can't imagine how they'd locate all the food trucks!  I did research on healthy options for Mexican food and created the infographic below. 

I developed new favorites... 

I love love love fajitas.  I simply ask them to be prepared with light oil.  My favorite Mexican restaurant has shrimp fajitas with the largest shrimp I've ever seen and a spicy shrimp cocktail that is better than any chips and salsa I've ever had!  

The infographic is free for you... 

Feel free to download it from the link below.  Share it with your friends, and let me know what you think of it in the comments below. 

Is there a cuisine you miss?

Let me know if you'd like information on another cuisine you are interested in, by leaving me a comment below.  

Thank you for reading. Be happy with where you are, where you're headed and content to enjoy every day along the way!  Mary

Download Mexican Cheat Sheet