Old Core Info & Recipes from Kippy's Board Sept 9, 2018 8:07:38 GMT DebDoesWW, zazzles, and 2 more like this
Post by cathygeha on Sept 9, 2018 8:07:38 GMT
These are OLD...no idea if points are similar or not and it is the CORE not Simply Filling program but thought it might have some good ideas so shared...
Tips for Success (from the posters on the Weekly Points Allowance Board)
1) have tons of healthy snacks ready for when hunger strikes
2) Don't worry if you eat something you aren't supposed to... just write it down and move on
3) Do what's best for you. If you don't like spinach in your salad don't eat it. If you are eating things and doing things you don't like you won't continue because it feels too much like a diet that you are punishing yourself with. Go get 'em !!
1) Plan what you are going to eat before you eat it.
2) If you "blow it", let it go and start fresh now.
3) Exercise regularly. It helps keep your head clear, you healthy and keeps the mistake from taking hold permanently.
4) Look at this as a long journey. Give yourself a lot of time to reach your goals.
My favorite WW cliches'
If you fail to plan, you plan to fail:
Have healthy snacks and meals planned, shop for the ingredients, then make them! It doesn't do anyone any good to have rotting veggies in their crisper.
There is no failure, only feed back:
If you have an occasion that doesn't go as planned, learn from it and plan better next time. If you are doing Core, even an all out snack binge that leaves you with no WPA doesn't leave you hungry. Pick yourself up, dust yourself off and eat Core foods the rest of the week.
If you are going to be in a environment that isn't WW friendly, be prepared. Take something you know you can have without guilt, or plan to use your WPAs and enjoy yourself.
Read your materials. I don't mean just look them over. Read them, understand them, ask questions if things are confusing. If you attend meetings, ask a leader. If you think you leader is clueless, ask her to call someone who knows. Use common sense.
Core is definitely a "if you fail to plan, you plan to fail" kind of plan. You need to have Core foods on hand to eat. It they aren't there, you can't eat them. I know a person who ran out of some of her favorite Core foods, couldn't get to the store, and out the door went Core.
1. Build "treats" into your plan; whether it's popcorn, SF/FF pudding, smoothies, fruit, etc. so you don't feel you're missing out.
2. If you do "mess up" or take a day off, get right back OP. Don't stress yourself over it. We're all human and we're going to make mistakes.
3. Learn to look at the big picture. Maybe you're not eating and exercising as perfectly as you want, but compare what you're doing now to what you were doing & it's motivating.
PLUS, DEFINITELY take before pics and measurements!! I *wish* I'd done before measurements.
Eat a wide variety of foods every day. That way you will not get bored, and you will take in more nutrients. Also you will find that you will be less likely to crave things that are unhealthy. Try to get in at least your minimum amount of fruits and vegetables every day. Also try to have at least 3 servings of a high calcium food
1. Don't be in a big hurry. You didn't gain weight overnight, and it won't come off overnight. Count it as a success if your weight goes down, no matter how slowly.
2. Learn to eat mindfully. Never shovel food in your mouth, pay attention to every bite you eat. One mindful bite of ice cream is as good as a bowlful eaten in a trance. Better. Eat slowly, like a picky thin person...
3. Monitor your thoughts as carefully as your weight. Weight loss begins in the mind. If you believe you will be successful, and are prepared to do what it takes, you will be. Treat yourself as a splendid project, a magnificent work in progress...
Oh, yeah, and drink your water...
(1) Keep it simple. Don't dance on the perimeter, trying to see how close you can get to eating non-core foods without counting. Do what's in the food guide. There is so much room for creativity within the allowed core foods.
(2) Be patient at first. If you were eating a lot of 'junk' there will be a detox period where you will miss all that stuff and even crave it. Wait it out... for me it was almost 3 weeks but now I really don't want most of that stuff any more.
(3) Know your own trigger foods. They may even be core foods. Whatever it is, don't go there.
My advice for CORE newbies is to keep it simple-don't try to make it complicated and to add new stuff AFTER you learn the basics. Don't rush to try polenta, for example, when you don't even know how many fruits or veggies you need. There's lots of new and exciting things to try, with lots of time to do it.
Also, give yourself a chance to adjust to your new lifestyle. It took me about 4 weeks before I learned to listen when my stomach said I was full but not stuffed.
Newbies and oldbies alike should use the (WW) boards for support, venting, and just having fun. It's definitely a lifestyle you can live with forever!
Make it fun........
My advice: If you're going to do core then do core. Don't do core trying to figure out how to get your treats and desserts in. It took about two weeks to get rid of the cravings. I never think of myself as being on a diet. I think I have changed my eating habits. I now eat healthier. I have tried WW several times and it never worked before because I was trying to fit my old eating habits into the new program. Doesn't work.
Just jump right in and do it. And remember we have all been there at the beginning and will help you along the way.
Keep it simple. Don't get wrapped around brand names. Use the basic core list found either online or in the getting started book. If it falls into those parameters, it's Core.
If you want a treat or bakery item, a regular cookie, muffin, or piece of cake you use WPAs for tastes a whole lot better and is, at the end of the day, a whole lot more satisfying than a baked mudpie called Core.
Eat a balanced meal or minimeal. A protein, a grain, a dairy, a fruit and veggie or multiple veggies will ensure you get maximum nutrition and stop hunger and cravings. It is amazing how our minds stop demanding what it thinks it "wants" when we give our bodies what they need.
The sugarmonster WILL die if you stop feeding him
Do not be afraid of the program. It does work. Once you wean your body of the sugars, you really can do this. You will NOT feel the urge to stuff yourself beyond satisfaction. You WILL be able to control your portions, and your body WILL learn to listen to your brain's hunger signals.
One more thing:
So many people read the materials and see what they think means "You can eat all you want of the core foods." But it really means "Eat all you NEED of the core foods." That interpretation can mean all the difference in being successful on the program.
Also (I guess this is 2 more things) - you should not use your 35 wpa's for sweets and things that are totally junk. Use your wpa's wisely - perhaps for whole grain breads, maybe a low fat instead of fat free cheese, etc. If you don't totally eliminate the sugar, high fructose corn syrup, and white flour from your diet, at least in the beginning, you will still have the cravings and will find the program difficult.
My Advice to a Newbie is to read all the materials, print or online, thoroughly, making a careful note of any questions. Then to post: "Interested in Core but have questions?" Introduce yourself, tell us what you understand about Core already from your materials (not from some gossip). Then ask your specific questions. Make a note of all answers given. Read the FAQ websites that people have taken the time to create (somebody will offer those).
And don't argue with us when we tell you the answers. If you don't like the answers, don't do Core. What tends to really tempt me to be Scroogish are the threads titled something like "Is Core Really...?" or "Are you Really...?" When you use the word "Really" you are implying that we'd lie about it---well, if that's what you want, you might be disappointed here.
It's a simple plan, but in the last couple days I've seen the most ridiculous ideas of how to 'adjust it to fit my lifestyle'. If you adjust it, it might work for you, but it is not Core.
1) as others have said, give it an honest chance.
2) READ all the materials more than once and memorize the Core food list. If its not on the list, its not a Core food.
3) Don't start to *personalize* the program until you have been successful using the program and have been losing weight for 5 to 6 weeks. Then you'll know if your personalization is harmful to your weight loss.
4) there are all kinds of interpretations to the the Welcome Book 1 and the Core basics. Use the brain God gave you and make intelligent choices about how you interpret the program.
5) in going with #4 above, there's a lot of controversies regarding specific foods and food groups. Again, make intelligent choices.
6) if its a trigger food or a red light food for you, then ITS NOT CORE for you. For some its grapes, strawberries or bananas - if you can't control the intake then its not Core - you can't eat 4 or 5 bananas a day and expect to lose weight. The same with baked oatmeal or sweet potatoes. Again, make intelligent choices.
7) I weighed and measured my food when I first started to get an idea of what a real portion looked like. I had gotten so out of touch with my hunger signals that I needed to check that at first. Make a real effort to get in touch with the feeling of physically satisfied. It won't happen over night but it will happen.
8) Keep close check on your WPAs. Track them. They can easily get away from you. Don't rely on memory.
This is a great program and you will learn alot about yourself and your body while following it.
As far as being successful, I too would say read your materials. Listen to your leader. Discover what you can, where you can. There will be differing opinions...and as someone said, you'll need to "Use your brain".
Dr. Phil has said, "You will being to prefer the foods you choose. It's called 'choice shift'." I think that's what CORE is all about. They want our choices to shift to healthier foods. And it happens.
I would also say, "Be adventurous. Be brave. Try new foods!" (That's why I hate to see people writing, "I hate vegetables" or "I can't stand oatmeal". That was THEN...this is NOW! ] )
Now I happen to LOVE those CORE "mudpies" and "pucks"! ;O] And so does my family. For us, on maintenance, I think it's a great choice~
I think that anyone who is serious about losing weight and wants to do it with Core can be successful if "THEY" take personal responsibility for their own program by learning the rules and not trying to change the program to suit themselves, which is one of the reasons we are all here in the 1st place, right? We would all like to eat our favorites and lose weight, but that isn't going to happen. Doing Core is about changing your eating habits to be healthy. Weight loss is just one benefit of Core.
Like everyone else said, be willing to try new foods, give up sugar and processed junk food and you will be rewarded with no cravings and less of an appetite, don't get hung up on brand names, and don't say I've always done thus and such, how can I still do that and be on Core?
I welcome all Newbies who want to give the program a try, but PLEASE, if you are serious, take some time and read (the WW) boards ..., read your materials, and if you have questions, ask. We cannot do the program for you. Take the incentive and learn what's Core and what's not. "YOU" need to know how to determine what is Core to be successful in the long range.
#1 Relax! Core is not scary.
Have faith that if you work the program simply, you WILL succeed. It won't happen overnight - but neither did the weight gain that brought us all to this place called Weight Watchers.
#2 Read your materials and the website information carefully (website links have valuable information). The basic food list (that does not list brand names) gives you the skeleton for this program's food choices. Print it out and put it where you will use it (fridge?). In a very short time, you will know it by heart and won't have to refer to it much.
#4 We are not adapting the program to fit our (eating) lifestyle. We are retraining our bodies to eat healthy foods in portion sizes that are ENOUGH to satisfy our NEEDS. Change takes time. Do your best each day and know you are moving in the right direction.
#5 Be patient. We would all love to see the number on that scale drop like a stone and lose 14 pounds in two weeks. It isn't likely to happen. THAT'S OK. Remember that if you are working the program, the weight loss will come. Focus on the healthy habits you are establishing and let the weight loss take care of itself.
#6 Enjoy the process! That might sound strange to talk about enjoying a "diet" but you will enjoy some of the best foods on the planet eating CORE foods. Try new foods or new ways of preparing the old standbys. I have discovered stuff I never heard of and they are part of my list of new favorites.
My advice to fellow Newbies would be to not get frustrated by information overload. There's so much info relating to Core that it's easy to become overwhelmed. When that happens, the plan appears to be complicated, which it definitely isn't.
I would stick to the info provided in the Getting Started Booklet, use the message board for support, and just use common sense. Don't try to master the plan in its entirety in a day or week. Start with the basics - the food list in the booklet and grow from there. Begin with the food items that are familiar to you, then gradually branch out and try new recipes and dishes.
Be sure to get all of your water in each day, and at least 15 minutes of aerobic activity.
Let the plan become a way of life for you and you will find it's so simple! Hang in there and it will pay off!
I go by the getting started book only. I do not try to make up my own rules about what is allowed either to make it stricter or less-strict.
And, just because it is allowed, does not mean that everyone has to eat it. I can not have the corn syrup in ff dressings, and others do not like the pudding mixes, and those are personal choices, but both items are core.
See what works for you, and try new foods, I find that I have to try a food at least 3 times to know if I really like it. (I am over 60 years old and I still only eat pizza about twice a year cause I have never acquired a taste for it) which shows that I take a long time to learn to eat new foods.
And, if you have given a food a good try and you do not like it, do not force yourself to eat it. I hate peppers and eggplant, and neither cross my lips.
Its so true, you really need to realize that YOU are the responsible party, and the program will work if you work for it.
I see a lot of comments on here about "Well, I know someone who does X, Y and Z and lost weight, but when I tried it, it didn't work". Its like they tell you in your first yoga class - Don't look at your neighbor, concentrate on yourself. Its great that your best friend can tweak to her heart's content, and still lose, but that doesnt mean that you can do the same. Instead of being so worried about what other people are doing, concentrate on yourself, and your body. We don't do this enough! (If we did, women wouldn't be suddenly giving birth after having no idea they were pregnant, and not knowing when they had 60 pound tumors). If you really take the time to listen to your body, it will tell you what to eat, how much, and when!! This is why the hunger scale is so important with Core.
As for tips, I think everyone has said it all...and most of it has translated in being active! Weight loss, like any learning experience, is not a passive activity. Yes, you can learn some things simply sitting there. But to get the best benefit, you need to be active, change what you're doing that is not working for you, plan, ask questions (after thoroughly reading your materials, of course:)), etc. Ok...I'm off the soapbox now:)