Celebrate Non Scale Victories

Celebrate Non-Scale Victories

Article By: Melissa Sperl


The scale isn't the be-all and end-all for feedback on your weight-loss efforts.


It's easy to get caught up in the numbers when you're weighing in every week. You worked so hard! You want that scale to say your hard work is … well, working.

There's a danger in depending solely on the scale for feedback, though. If it shows that you didn't lose or that you gained, you might feel disappointed. It might even feel like a setback.

But if you put the scale in perspective and focus on other achievements, your weight-loss journey will feel a lot less hit or miss. Imagine how your potential would soar if you were in tune with other signs of progress! The resulting positive attitude could make you a winner in the long run. And that's what this is really about.

The pounds are the plus
Maybe you've seen the abbreviation "NSV" in the Community — it means "non-scale victories," the small, everyday indicators that mark your new, healthier life. Sounds like fun, right? Sort of like an added bonus to the pounds dropping away?

But try thinking of it this way: The NSVs are what your hard work is really about, and the numbers on the scale are the added bonus. Sure, keeping track of the weight lost is an important part of the Plan. But also acknowledging your progress in other areas can help keep you positive.

For example, here are some non-scale victories that are well worth celebrating:

Your clothes fit better
It's easier to walk up stairs and play with your kids
You have more energy
You feel more positive and better about yourself
You're noticing that you eat more vegetables and drink more water. You're acting like a healthy person!
It's important to recognize changes, even if you consider them small as they are happening. If you focus on those NSVs, the pounds will take care of themselves. You'll realize that you're progressing in behaviors, attitudes, skills and choices that will last you a lifetime at a healthy weight.

Enchilada Zagna

Enchilada-Zagna (Thank you Polly, Eldersburg)

Adapted from a recipe found in the weekly flyer...it’s really tasty.

6 servings = 8pp

8 servings = 6pp

Ingredients

1 can Old El Paso enchilada sauce (3pp)
1/2 cup reduced-fat sour cream (9pp)
6 oz fat-free evaporated milk (4pp)
1 cup(s) low-fat shredded cheddar cheese (WW Mexican-Style - 6pp)
* 6 corn tortillas, Approx 7" diameter (8pp)
12 oz cooked ground beef, (I use 93% fat free) (12pp)
2 oz Green Chile strips, (1/2 4 oz. can, undrained) (Opt.)



Instructions

PREHEAT oven to 350 F. Grease 8x8 inch baking dish.

Brown and drain ground beef. COMBINE enchilada sauce and sour cream in medium bowl.
Combine evaporated milk, cheese and chiles in medium saucepan. Cook over medium heat, stirring constantly, until cheese has melted and mixture is smooth. Remove from heat.

SPREAD 1/2 cup enchilada sauce mixture on bottom of prepared baking dish. Layer with 2-3 tortillas, 1/2 cup enchilada sauce mixture, 3/4 cups beef, 1/2 cup cheese sauce; repeat layers one more time, starting with tortillas. Top with remaining tortillas, enchilada sauce mixture and cheese sauce.

BAKE for 40 minutes. Cool for at least 10 minutes before serving.

TIPS:

Original recipe was doubled and served 10-12 in a 9x13 baking dish

Different brands of enchilada sauce may have different heat levels.

A hotter enchilada sauce can be used if a spicier dish is desired.



* Different brands of tortillas will change the points total. I calculated this using Mission brand corn tortillas which have 2 g protein, 22 g carbs, 1.5 g fat and 3 g fiber @ either Wal Mart or Food Lion (@ 3PPs per serving).



Original recipe called for 1-1/2 cup shredded chicken.

Costco and Sam's Club Nutrition Information

Here are the links that Portia sent to me with Costco and Sam's nutritional information on-line for their products? Click on these links.
http://www.livestrong.com/thedailyplate/nutrition-calories/food/costco/

http://www.livestrong.com/thedailyplate/nutrition-calories/food/sams-club/

Whole Wheat Irish Soda Bread

Whole Wheat Irish Soda Bread
Makes 1 round loaf (8 slices).
Serving size: 1 slice (1/8 loaf)
PointsPlus™ value per serving: 5Ingredients
3/4 cup low-fat buttermilk
2 Tbsp canola oil
1 cup plus 1 tsp all-purpose flour, separated
1 cup whole-wheat flour
1/3 cup golden raisins
4 tsp caraway seeds
1 tsp baking soda
1/2 tsp baking powder
1/2 tsp salt
Nonstick cooking spray
Instructions
1.Position a rack in the center of the oven and preheat the oven to 325ºF.
2.Whisk the buttermilk and oil in a medium bowl; set aside.
3.Whisk 1 cup all-purpose flour, the whole-wheat flour, raisins, caraway seeds, baking soda, baking powder and salt in a large bowl. Stir in the buttermilk mixture with a wooden spoon until thoroughly moistened.
4.Dust a clean, dry work surface with the remaining 1 teaspoon flour. Turn the dough out onto work surface and knead for 30 seconds, just until it coheres. Shape into a round loaf about 6 inches in diameter and 1 inch high. Use a sharp knife or a new razor blade to cut an "x" about 1/2 inch deep in the top of the loaf.
5.Lightly spray a baking sheet with nonstick spray, place the loaf on it, and bake until lightly browned and crusty, about 45 minutes. Transfer to a wire rack to cool for at least 15 minutes before slicing.

Beef, rice and Mushroom Stew

And we cannot celebrate St.Patrick without stew so here goes one to enjoy without the guilt.
Beef, Brown Rice and Mushroom Stew
Makes 6 1-cup servings
PointsPlus™ value per serving: 7Ingredients
Nonstick cooking spray
1 1/2 pounds bottom round, cut into 1-inch cubes
2 medium onions, halved and thinly sliced
1 pound cremini or white button mushrooms, cleaned and thinly sliced
2 tsp stemmed fresh thyme or 1 tsp dried thyme
1 tsp caraway seeds
1 tsp salt
1/2 tsp ground black pepper
2 cups reduced-sodium vegetable broth
One 12-ounce bottle Guinness stout
1/2 cup uncooked brown rice
Instructions
1.Preheat the oven to 350ºF.
2.Spray a large casserole or oven-safe saucepan with nonstick spray and set over medium heat. Add the meat (working in batches if necessary) and brown on all sides, turning occasionally, about 4 minutes. Transfer to a plate.
3.Spray again with nonstick spray and add the onions. Cook, stirring often, until softened, about 4 minutes. Add the mushrooms and continue cooking, stirring frequently, until they release their liquid, about 4 minutes.
4.Stir in the thyme, caraway seeds, salt and pepper; cook until aromatic, about 15 seconds.
5.Pour in the broth and beer, stirring until the foam dissipates. Stir the beef back into the stew and bring to a simmer. Cover and place in the oven to bake for 30 minutes.
6.Stir in the rice. Cover and bake until the meat and rice are tender, stirring once or twice, about 1 more hour.

Only One Pound

Only One Pound!

Hello, do you know me?
If you don't, you should.
I'm a pound of fat,
And I'm the HAPPIEST
pound of fat that you would ever want to meet.
Want to know why?
It's because no one ever wants to lose me;
I'm ONLY ONE POUND, just a pound!
Everyone wants to lose three pounds,
five pounds, or fifteen pounds, but never only one.
So I just stick around and happily keep you fat.
Then I add to myself, ever so slyly,
so that you never seem to notice it.
That is, until I've grown to ten, twenty, thirty or
even more pounds in weight.
Yes, it's fun being ONLY ONE POUND OF FAT,
left to do as I please.
So, when you weigh in keep right on saying,
"Oh, I only lost one pound”)
As if that were such a terrible thing.)
For you see, if you do this,
You'll encourage others to keep me around because
they'll think I'm not worth losing.
And, I love being around you -
your arms, your legs, your chin, your hips and
every part of you.
Happy Days!!!
After all, I'm
ONLY ONE POUND OF FAT!!!

Author Unknown

Do it Yourself 100 -3PointsPlus bags-

DIY 100 Calorie Snacks (source: www.Hungry-girl.com) (Thank you Cathy, Mount Airy)
14 almonds
PER SERVING (about 14 whole unsalted nuts): 100 calories, 9g fat, 0mg sodium, 3g carbs, 2g fiber, 0.5g sugars, 3.5g protein -- PointsPlus™ value 3*

25 pistachios
PER SERVING (about 25 dry-roasted unsalted nuts): 100 calories, 8g fat, 0mg sodium, 5g carbs, 1.75g fiber, 1g sugars, 3.5g protein -- PointsPlus™ value 3*

16 Popchips
PER SERVING (about 16 chips, average of all flavors): 100 calories, 3.25g fat, 235mg sodium, 16g carbs, 1g fiber, 1g sugars, 1g protein -- PointsPlus™ value 3*

15 Guiltless Gourmet Tortilla Chips
PER SERVING (about 15 chips, average of all flavors): 100 calories, 2g fat, 156mg sodium, 17.5g carbs, 1.5g fiber, 0g sugars, 1.5g protein -- PointsPlus™ value 2*

12 hard pretzel sticks (not rods)
PER SERVING (about 12 small plain sticks, average): 100 calories, 0g fat, 460mg sodium, 23g carbs, 1g fiber, 1g sugars, 2g protein -- PointsPlus™ value 3*

19 hard pretzel twists
PER SERVING (about 19 mini twists, average): 100 calories, <0.5g fat, 400mg sodium, 20.5g carbs, <1g fiber, <0.5g sugars, 1.5g protein -- PointsPlus™ value 2*

5 cups 94% fat-free microwave popcorn
PER SERVING (about 5 cups popped corn, average): 100 calories, 0.5g fat, 204mg sodium, 22g carbs, 4g fiber, 0g sugars, 2.5g protein -- PointsPlus™ value 2*

13 Quaker Quakes Rice Snacks
PER SERVING (about 13 mini cakes, average of all flavors): 100 calories, 2g fat, 223mg sodium, 19.5g carbs, 0g fiber, 3.5g sugars, 1.5g protein -- PointsPlus™ value 3*

4 Hershey's Milk Chocolate Kisses
PER SERVING (about 4 pieces): 100 calories, 5.5g fat, 15mg sodium, 10.5g carbs, <0.5g fiber, 9g sugars, 1g protein -- PointsPlus™ value 3*

4 teaspoons mini semi-sweet chocolate chips
PER SERVING (about 4 tsp., average): 100 calories, 5.25g fat, 5mg sodium, 12g carbs, 0.5g fiber, 10.5g sugars, 1g protein -- PointsPlus™ value 3*

27 Reese's Pieces
PER SERVING (about 27 pieces): 100 calories, 4.75g fat, 38mg sodium, 12g carbs, 0.5g fiber, 10g sugars, 2g protein -- PointsPlus™ value 3*

45 mini marshmallows
PER SERVING (about 45 mini marshmallows, average): 100 calories, 0g fat, 25mg sodium, 25.5g carbs, 0g fiber, 18g sugars, 0.5g protein -- PointsPlus™ value 3*

1/4 cup sweetened dried cranberries
PER SERVING (about 1/4 cup, average): 100 calories, <0.5g fat, 1mg sodium, 26.5g carbs, 2.5g fiber, 21.5g sugars, 0g protein -- PointsPlus™ value 3*

25 jelly beans (like Jelly Belly)
PER SERVING (about 25 small jelly beans, average): 100 calories, 0g fat, 14mg sodium, 25g carbs, 0g fiber, 20g sugars, 0g protein -- PointsPlus™ value 3*

HG's Super 100-Cal Snack Mixes!

Using your newfound knowledge, make your own mixes! Or try out ours...

Jelly Bean 'Stach Snack
PER SERVING (10 small jelly beans + 15 pistachios): 100 calories, 4.75g fat, 7mg sodium, 13g carbs, 1g fiber, 8.5g sugars, 2g protein -- PointsPlus™ value 3*

Candy 'Mallow Popcorn
PER SERVING (9 Reese's Pieces + 8 mini marshmallows + 2 1/2 cups 94% fat-free microwave popped corn): 100 calories, 1.5g fat, 120mg sodium, 19.5g carbs, 2g fiber, 6.5g sugars, 2g protein -- PointsPlus™ value 3*

Chocolaty Caramel Crunch Mix
PER SERVING (2 tsp. mini semi-sweet chocolate chips + 6 Quaker Caramel Corn Quakes): 100 calories, 2.5g fat, 130mg sodium, 17g carbs, <0.5g fiber, 8.5g sugars, 1g protein -- PointsPlus™ value 3*

Berry Nutty Twist Mix
PER SERVING (1 1/2 tbsp. sweetened dried cranberries + 5 almonds + 5 mini pretzel twists): 100 calories, 3g fat, 105mg sodium, 16g carbs, 1.5g fiber, 8g sugars, 1.5g protein -- PointsPlus™ value 3*