Sunday, December 26, 2010

Banana Pancake Recipe

I love pancakes for breakfast.  However, they are not easy on the waistline.  1/3 cup of Bisquick mix -- two small pancakes -- is 160 calories and about 5 grams of fat.  I don't know about you, but that's not enough for me.  So, by harnessing the power of the internet and making my own little tweaks, I've developed a pancake recipe that actually tastes like you're eating banana bread.


1/2 cup oats (old fashioned or quick)
1/2 cup egg substitute
1/2 cup fat free cottage cheese
1 banana
2 Tbsp Splenda
1/2 tsp vanilla
1/4 tsp cinnamon
1 dash salt

Combine all the ingredients in a blender -- I find it works best to grind the oats by themselves first -- and then treat it like regular pancake batter.  Serves 2 (we got 6 - 1/8 cup pancakes per serving).

Nutritional Information (per serving):
Calories - 195 (150 without the banana)
Fat - 1.5 g
Carbs - 29.5 (18 without the banana)
Fiber - 3.5 g (2 without the banana)
Protein - 16 g

(For those of you on Weight Watchers, I put it into the Recipe Builder, and it's 4 Points Plus.)

Friday, December 24, 2010

It's the Most Wonderful Time of the Year...

...and if your family is anything like mine, you'll have the smorgasbord of festive dishes to go along with it.  One news source I was reading said that the average person could consume up to 6,000 calories on Christmas day, three times what he or she needs.  And it's easy to see how: Christmas is second only to Thanksgiving in terms of options for consumption.  Everybody dusts off their old "best" recipes (as tradition dictates), and of course you have to have some of everything -- because Christmas isn't Christmas without Aunt Millie's seven-layer chocolate cake. 

Now, don't get me wrong.  By no means am I advocating flying in the face of time-honored traditions, or completely depriving yourself on the holiday.  What I am suggesting, however, is a notion that should stick with us throughout the year: moderation.  Before you dive into the feast, take a step back and think.  And as you're thinking, here are a few helpful pointers:
  • Psychologically speaking, when you crave food, what you're really wanting is the first bite and the last bite.  Lots of different weight loss programs advocate what they call the "three bite rule" -- relish three bites of a dish (especially when it comes to dessert), and you'll realize that you're satisfied.  Much more than those, and you'll find that you're mindlessly eating.
  • Which dishes can you only get as part of this celebration, and which are available to you throughout the year?  If you're going to invest calories, make them count -- choose the special ones.
  • If you have the option, choose to put your food on a smaller-sized plate.  Your mind will be more satisfied with a smaller, fuller plate than a larger, emptier one.  Plus, once you've filled that space, there won't be any more room to keep adding on.
  • Think of your plate as a pie chart.  Try to fill 50% with vegetables and 25% with lean protein, and the other 25% can be used for carbs and other "craving" foods.
  • By all means, if you are truly craving a particular type of food, go ahead and indulge a little.  You'll end up eating everything else in the place and you still won't be satisfied otherwise.  (But notice I said "a little" -- see my first point about "three bites" above.)
Most of all, keep in mind that holidays are not primarily about food.  It's hard to think that way sometimes -- especially when every time family or friends get together this time of the year, there seems to be food involved.  But remember, nobody is holding a gun up to your head and forcing you to eat everything that's offered.  Make wise choices now, and your body will thank you for it later. 

As I bring this installment to a close, let me take the opportunity to wish each of you a safe, happy, and blessed Christmas! 

Thursday, December 23, 2010

First Things First...

A new blog; a new opportunity.  As I sit at my computer and look at the blinking cursor on the empty screen, I can't help but think of what might come of this feeble attempt to make the world a better place.  Whose outlooks may be changed?  Who might finally get the encouragement and motivation they need to experience the fullness of life that has been available to them all along?  I must admit, the prospect both exhilirates and terrifies me.  I know as well as anybody that change is never easy; but I also know -- from experience -- that true transformation is undeniably worth the effort.

But before I officially launch into my little corner of cyberspace, I should properly introduce myself.  And in order to do that, I need to give at least the skeleton of my own story.  I was born at the twilight of the 1970s as the only child to two very loving parents.  From the outset, I was a very bright and inquisitive child; I loved learning how the world worked, and took naturally to interacting with people.  I should have been quite popular with my peers, but one thing held me back: my weight.  I had always been large for my age -- I was over 10 pounds when I was born, and I continued that trend through my school years.  My adolescence took place before the era of the childhood obesity epic, so many of my fellow students simply didn't know how to approach someone who looked so differently than they did.  Thus, self-consciousness and self-doubt became my constant bedfellows.  I found that I could gain affirmation by achievement -- both scholastic and extra-curricular -- so I threw myself into being the best at whatever I attempted.  I developed a fierce competitive streak, and when I didn't live up to my own outrageously high standards, I found comfort in food.

By the time I reached high school, I was morbidly obese.  I had tried joining the shot put and discus team in middle school, but only met with limited success.  Frankly, I was terrified (and ashamed) of the warmups at the beginning of every practice: we had to jog a lap around the track before we did our opening stretches, and I could never make it around without stopping to walk.  I found success in other, non-athletic areas; thus, I pursued those avenues.  Socially, my high school experience was usually awkward at best -- even among close friends, I always felt like there was some sort of invisible barrier between the "regular" people and me.  This mindset continued on into college and early adulthood, as well.  I wistfully imagined what life would be like for me if I could just look like everybody else; I figured that if I could just be "normal," the portals of heaven would open up and I would live the golden life that I had always dreamed of.  Okay, maybe not.  But at least I wouldn't have to constantly second guess the motives of everyone around me. 

My breaking point seemed to come in the summer of 2008, when I worked as a graphic design intern in India for two and a half months.  I had been warned before I went that people from other countries -- especially Asians -- were not as guarded in their estimations of others as were Americans.  However, the reality of that statement smacked me in the face mere moments after I stepped off the plane, and continued to do so throughout my time there.  From being called "huge" to my face to being denied transport by taxi drivers because of my size, I was quickly made aware that the blinders that I had put on myself did not make the problem any less real.  This, however, as provocative an experience as it ended up being, was not enough to get me to make a change.  That came when I came back to the United States and realized that I would love to go back and work full-time there for a few years.  My only problem was that the agency that accepted me as an unpaid intern would only grant me paid employment if I met a certain BMI requirement.  That realization was compounded by the fact that I was quickly approaching my 30th birthday, and knew that there had to be more to life than what I was experiencing.  So, on February 10, 2009, I set foot for the first time into a Weight Watchers meeting. 

Two years of life change have taken place since that day.  Over the course of this blog, I hope to share with you the lessons I've learned and the battles I've fought during that time.  But as an incentive to stay tracking with me, let me tell you the happy (almost) ending of my story.  (I say almost because I'm not quite to my goal yet, but hope to be there soon!)  In total, I have lost over 200 pounds, have dropped 18 dress sizes, and can now run a 5k straight.  And now, I feel a passion for "paying it forward."  I know that the blessings that I have been given have not merely been for my own personal benefit; I can use them to help my friends and loved ones make the most of their lives, as well.  I've also learned that transformation is not an event: it's a process.  It takes dedication and perseverance -- hence, I've decided to name my blog "Staying the Course."  True life change, be it physical, emotional, financial, or spiritual, is not a sprint; it's a marathon.  It takes motivation and endurance to maintain and finish well -- and that is what I hope I can instill within my little niche of the web.  God Bless, my friends!  Let's do this together!