Letter to TOPS People

Friday, T.O.P.S. is having its Spring Awards Luncheon.  This means we are going out to EAT.  For a nutrition conscience group, this necessitates preparation, of course.  Most of our members are in TOPS to lose weight.  The others have diabetes or irritable bowel issues.  The point is, going out to eat requires foresight.  Here's my letter to all the members of TOPS 463.

The first thing to do is eat before you go.  Too many people skip breakfast with the result being they're ravenous by the time its meal time.  But these breakfast skippers say that eating breakfast makes them sick, or they have to take medication on any empty stomach.  I hear them.  But my answer to that is to eat as soon as you can.  Don't eat a full meal the minute your eyes crack open.  Wait a couple of hours and have some toast.  

Since we are going out for lunch, I suggest eating an apple on the way.  I'm just concerned that you'll make the wrong choices on the menu because everything will look good.  And the menus will push diners to buy certain foods.  Be aware.  The upper right-hand corner is called the "sweet spot."  That's because people seem to gravitate towards looking there, first.  Or, menus might put all the expensive dishes together and one a little lower in price.  (Guess which one they want you to buy.)  People will choose the more reasonably priced.  Restaurants also know that people choose things that are listed first or last.  And of course, dishes that are highlighted, or in a box, or the speciality, get chosen more.  Beware of combo meals.  They look like a better value and money-wise it probably is but most people order it because it's a quicker decision.  (If you didn't get the combo, you'd have to make three or more decisions--potato, vegetable, meat.). If it weren't included in the combo, would you order the fries?

If you can, copy Lillian, our chapter Queen.  Watch the first thing she does when her meal arrives.  She will divide it in half--to bring home and eat later.  This is something we all need to strive to do.  Restaurants serve us too big a meal and  too many calories than we can burn.  And it's just automatic that we eat it all and clean our plates.  Also, because we're among friends we talk while we eat.  This is good, but also, we're not paying attention to our eating.  Since we are all in TOPS, encourage each other to slow down and enjoy the food and the companionship.  

The first thing to do when the waitress approaches is order water.  And drink as much of it as you are able.  Refuse the bread, IF you can.  Save your appetite for the main meal and eat your bread with it. Be alert to NOT mimic.  If your companion says the bread is her favorite part of the meal and dives into a couple of rolls, don't copy her (Even if she purrs with pleasure.)  People are generally not aware of their mimicking behavior, but we all do it.  It's part of being social and fitting in.  If your companion orders a drink, most people will also order one.  Or a desert.  Or a side order of onion rings (Of course you'll be offered to share in the order, they're so-o-o tasty.)

Think.  You do know you can ask for substitutes.  Instead of french fries, order another vegetable.  If you order dessert, share it with your companion, i.e., one dessert with two spoons, please.

Keep in mind the time of day.  You are going to have supper later.  No?  This is going to be your main meal?  Ha!  Who do you think you're kidding?

Signs are meant for direction--"New York Exit 9".  They tell you where to go--"Turn Right".  They explain--"Frost Heaves".  They tell you what to do--"Exit."

They are all brief and to the point.  However, this one sign was food for meditation.

This was in a Yarmouth, MA, harbor.  I'm talking about ocean water.  Doesn't all the ocean contain rip currents and heavy surf, and dangerous marine life?

Think about it.  We know this anyway.  We swim, boat, and play in the water, regardless.  However, when confronted with a sign that tells us something we already know, we hesitate to go in the water.

Maybe we should put signs in bars, warning of the dangers of alcohol.

Maybe we should put signs in gun stores, warning of the dangers of guns.

And maybe we should put signs on our refrigerators and kitchen cabinets, warning of the dangers of over-eating.

Potential hazards in __________________ may include:

*     bloating
*     bingeing
*     unnecessary calories
*     unhealthy choices
*     weight gain
*     adverse health reactions

OPEN AT OWN RISK

Christmas Skit on Nutrition

Surviving the Christmas Party with TOPS

Five Characters:   Narrator 1, Narrator 2, Trudy TOPS, Sally, Susie

Props:                   None really, just acted out.

Narrator 1:           Healthy lifestyles are what TOPS is all about.  If you have a

                           healthy lifestyle, you will be  what you are meant to be.

Narrator 2:          During the holidays, a TOPS knows that a cheerful, optimistic, 

                          caring demeanor is the best clothing anyone can put on. 

Trudy TOPS:       Well!  Now that I’m dressed in satin and velvet, and more importantly,                                 I’m in a good, healthy, frame of mind, I’ve got to plan. This Christmas                              party will have a buffet.

Narrator 1:          Trudy TOPS is wise.  She knows what she’s up against.  She's using mental imagery                         to practice overcoming tough situations.  She is imagining herself moving down the
                                buffet table taking reasonable servings of tasty, healthful food.

Trudy TOPS:   Before I leave, I’ll have a glass of water and an apple.  What other fruit is in the refrigerator?

Narrator 1:          Never go to a party hungry.  Hunger leads to overeating.  Trudy finishes her snacks and is off to the fun.

Trudy TOPS:       Before I open the door, I’m going to reaffirm in my mind, my behavior.  I won’t make a fool of myself.  I won’t overeat.  I won’t gossip.  I won’t choose foods laden with calories.  I’ll say something positive to everyone.  I won’t drink to much.  I will have fun.

Narrator 2:          Trudy TOPS arrives cheerfully greeting everyone.

Narrator 1:       Parties are about friends—visiting, and making new friends.  Trudy Tops spends the time chatting with everyone.

Narrator 2:      Notice that Trudy TOPS circulates among friends, as far away from the food as possible.

Trudy TOPS:       Hello Ladies.  May I join your group?

Sally & Susie:      Sure.

Sally:                      I’m going to get something to drink.  What do you ladies want?

Susie:                    I’ll have the egg nog with rum.

Trudy TOPS:       I’ll have a water, thank you.

Sally & Susie:      Oh com’on.  It’s Christmas.  It’s a party.  Don’t be a wet blanket.

Narrator 2:        Uh-Oh.  Social pressure.  Trudy Tops doesn’t like to be called a wet blanket.  She doesn’t want to be a wet blanket.  She doesn’t want to spoil Sally & Susie’s fun by making them feel guilty by drinking in front of her.  So…she says,

Trudy TOPS:       I’ll have white wine.  Pinot Noir if they have it.

Narrator 1:          Good choice.  Next to water, Pinot Noir is best.  It has 121 calories per serving.  Trudy TOPS will probably be nursing this one glass all night.

Sally:                      Time to eat.  Let’s go to the buffet table.

Narrator 2:          Trudy TOPS doesn’t go in line, immediately.  She surveys the table, as she imagined at home.   She looks the table over and skips the beginning where the bread is.  She chooses more vegetables and skips the potatoes with gravy.  Trudy choses the white turkey meat, in place of the dark.  Then she walks by the desserts, and picks up fruit instead.  Lastly, she walks away from the table and sits down to eat with Sally & Susie to enjoy her meal.

Narrator 1:       (Looking at Narrator 2)  Will you look at what Trudy TOPS chose?  There was no salad.

Narrator 2:          There was no salad on the table.  Trudy TOPS chose what she could.  Cherry tomatoes, pickles, carrot sticks.

Narrator 1:          Those broiled brussel sprouts look delicious.

Narrator 2:          The corn with red peppers looked pretty.  I bet they’re good too.

Narrator 1:          Broccoli and cauliflower heads top the plate.

Narrator 1:          Trudy Tops chose the lean white meat.

Narrator 2:          And only a little bit because her plate was so full.

Susie:                    I’m ready for dessert.

Sally:                      Trudy Tops, you’re such a slow eater!  Look you aren’t even half done!

Trudy TOPS:       I know.  I’m just enjoying the moment.  You girls are such fun.  The food is so good.  Go on and get your dessert.  I’m going to get myself a glass of water and finish eating at my own pace. 

Narrator 1 & 2:  YAY!!!  Trudy Tops is great!  Trudy Tops is the best!  Yay for Trudy!

Narrator 1:          Parties are about having fun.  That doesn’t include stuffing yourself with food until you feel bloated or drinking until you’re drunk.  Parties are enjoying the good will, the festivities, and sharing the time with old and new friends.

Narrator 2:          Talking helps you digest your food and paces your rate of eating.  Trudy TOPS spent the rest of the evening circulating among friends, making positive and happy comments to make everyone feel good, and taking sips of her Pinot Noir.

Trudy TOPS:       Good bye everyone.   Thank you.   I had a wonderful time.  I’m full.  I’m happy,  And I’m tired.  Merry Christmas to all.

Narrator 1:          And to all a good night!

Narrator 2:          Good bye.  Good night.  God bless.

Everyone:           Merry Christmas!

Enjoying Christmas

I'm getting ready for two Christmas parties, this week.  Trying to stay healthy, only eat nutritious food--not junk, and also enjoy the Advent season, can be a challenge.  So I was looking at my club's suggestions, on its web site.  There was one video there that I took notes from.  I'd put it on this blog, but I don't have the expertise to do that.  It's the one in the middle, entitled, "Creating Your Holiday Experience."

While there were many good tips, the one I want to highlight is focusing on "what's important for you in this particular season."  Even if you say THE FOOD, you can still enjoy and not feel guilty.

Now make a list of what you love most about Christmas:
presents, decorations, atmosphere, people, religious ceremonies, parties, music, parties, food, etc.

Next, think what it is that you love about the items in your list.

I, personally, picked atmosphere.  Included in that are the affect that atmosphere has on people.  Some of that atmosphere is religious, and most of the "people" are my direct family members.  So I'm going to concentrate on the exterior decorations, music, and not too much food.  I'm plan to make my home a welcoming, Christmas event.

Even if I had picked FOOD, I would stress portion control.  Abstinence makes one feel deprived.  So unless you're fasting for religious reasons, don't.  You'll end up bingeing. Eat a LITTLE of everything.

One good piece of advice I picked up from the video was when you're visiting another's party (you're not in control of the menu).  Sometimes you can't be polite and refuse the food the host is pushing on you.  In that case, you say you're full and ask to take it home.  Take a bite, and say, "mmmm...delicious, may I have the recipe?"

You definitely don't want to hurt anybody during the Christmas season; or any season!

Enjoy what's important: how you decorate your home, the church's decorations, the Town Common's decorations, neighbors' homes.  Wish everyone well.  Pray for everyone you meet.  Sing carols.  Bless everyone with your love, not necessarily food.  Have a blessed Advent.

Inspiration Workshop

My T.O.P.S. chapter hosted an Inspiration Workshop.  Take Off Pounds Sensibly is an international organization dedicated to health, nutrition, and support.  It's not a diet club because we don't sell food, or gimmicks, or recommend specific diets.  We preach healthy habits.  Most people have to change their lifestyles to be what they want to be. Although the title is Take Off Pounds Sensibly, I used it to gain weight, because its about healthy habits.  Now I stay for the support to stay within a healthy weight range.

Today's Inspiration Workshop was a lot of fun.  The theme was back to school.  We had plenty of apples for the teacher and everyone else.  Those are "affirmations" on the stems.

Here was our schedule for the day.  I liked the cooking glass because I learned a new apple muffin recipe that was easy and nutritious.  The singing and exercise was fun, too.

Dianne Therieau was our guest speaker.  She's from my chapter.  We're quite proud of her.  She's a nutritionist.  We always use her as a resource in chapter, but today we got to show her off.  Everyone was educated about nutrition and asked lots of questions.  She did an excellent job.

In keeping with our theme, we all brought our own lunches, some in lunch boxes.  We had recess, and even pledged allegiance to the flag.

I think everyone was inspired by this workshop.

Everyone left smiling, and talking about what a good workshop this was.  That's my criteria for a successful event.  Look at our pictures to see more.