Thanksgiving Day tips for dudes - From my WW newsletter

For some of us, Thanksgiving is a simple turkey dinner and a time to give thanks. But for many, it's an eating orgy and a six-week countdown to the same lose-weight-and-get-back-in-shape New Year's resolution that we make year after year…after year. Break the cycle this holiday season. Enjoy Thanksgiving but don't overindulge; head into the New Year feeling confident, slimmer and in control.

Ready, set, eat
Consider the worst-case scenario: If you were to eat a serving of dark meat turkey with all the fixings and sides in the plate above it would total a whopping 36 POINTS® values. Yup, more than twice the POINTS values some people eat in a day. Here's how to slash that number in half.

Make classic recipes light
If you're hosting dinner or bringing a dish to someone else's house, consider trimming the fat from your recipes. For instance:

• Make your mashed potatoes creamy with naturally low-fat buttermilk instead of butter
• Pour your turkey pan drippings into a large glass bowl (or you can use a gravy/fat separator) and allow it to sit for 5 minutes so you can skim off a layer of fat. Use some of the fat in your gravy, not al
• Slim down your pie by making a light cookie crumb layer instead of a traditional pie crust
• Leave off the top (or bottom) crust instead of using both. Or forget all about the crusts and bake your pie filling in small ramekins for mini soufflés instead
• Use whole-wheat bread, not white, for stuffing to increase the fiber and decrease the POINTS values (not to mention upping its vitamin and mineral profile)

Opt for tasty Weight Watchers recipes
Compare the POINTS values for some traditional Thanksgiving dishes versus our sure-to-please renovated recipes:

Traditional Recipe	POINTS Value	Weight Watchers Recipe	POINTS Value
Green bean casserole (3/4 cup)	4	Green beans with almonds (3/4 cup)	1
Candied sweet potatoes (1 cup)	8	Candied sweet potatoes(1 cup)	3
Garlic mashed potatoes (3/4 cup)	6	Garlic mashed potatoes (3/4 cup)	3
Mashed sweet potatoes, canned (1/2 cup)	2	Mashed sweet potatoes (1/2 cup)	1
Canned cranberry sauce (1/3 cup)	3	Cranberry-orange relish (1/3 cup)	2
Bread stuffing (1 cup)	8	Bread stuffing (1 cup)	2
Pumpkin pie (1 slice)	9	Pumpkin pie (1 slice)	3
Pecan pie (1 slice)	12	Pecan tartlets (1 item)	3

Know your portions
To help you size up your servings, come armed with some visuals:

• 1 cup of mashed potatoes is about the size of a tennis ball or your fist
• 3 ounces of turkey equals a computer mouse or a checkbook
• 1/2 cup of green bean casserole fits into a small cupcake wrapper or an ice cream scoop
• 1/4 cup of gravy equals 4 tablespoons; measure out some water in your gravy ladle to see how many tablespoons one full ladle holds

Comparison shop
Look up the POINTS values of common foods before the meal so you can make smarter choices. Here's a mini guide:

Item	POINTS Value	Item	POINTS Value
White meat turkey (no skin; 4 oz)	4	Turkey leg (with skin; 4 oz)	6
Mashed sweet potatoes (1 cup)	4	Candied sweet potatoes (1 cup)	8
Apple Pie (1 slice store-bought)	7	Pecan Pie (1 slice store-bought)	10
Wine (2 fl oz)	1	Vodka (2 fl oz)	3

Employ a Leader's own tactics
New York-based meetings Leader Elizabeth Josefsberg shares her tricks of the trade at the Thanksgiving table:

• Don't sit down overly hungry; eat a decent breakfast and lunch
• Drink alcohol only when you're eating dinner
• Fill half your plate with vegetables
• Only go for one round of food (aka Liz's "one-plate rule")
• Eat the middle of your pie and skip the crust
• Even if you just take a bite of a puffed pastry or pecan pie, count each taste as 1 POINTS value (great rule of thumb for those random BLTs — bites, licks and tastes)

Go for the two-for-one side dish special
Hopefully not all the vegetables are drenched in butter. Opt for two spoonfuls of vegetable side dishes for each starch-based one that you take (and no, potatoes are not a vegetable in this case).

Plan on eating leftovers
There are usually more than enough side dishes for a few meals. Whatever you don't taste today, you can taste tomorrow.

Seek satisfaction
Think about what's worth eating and what's not. You can make yourself a baked sweet potato anytime, but your Aunt's sweet potato pie is a once-a-year specialty.

Fend off food-pushing relatives
Don't eat something just because your mom wants you to. Compliment her outfit, ask for a recipe, enquire about an old friend — anything to change the topic from why you didn't touch both her pecan pie and pumpkin cheesecake.

How to properly set your Facebook Page for privacy

Alot of us out there want to be able to have our Facebook page work in two ways... one view to be the "everything" view for close friends and family, and the other view to be "restricted" to non-close friends and other facebook types. It takes a little work, but you can get your page to be that customized in Facebook, so that only the people you want will see WHAT you want, and you can actually use your Facebook page to display all those things you wanted. You can talk about your life and dreams and close thoughts and feel good knowing that only the people you WANT to know this stuff actually see it!!!

Facebook allows alot of granualarity in how it lets your page and private information be viewable. By default, Facebook allows everyone to see everything. This can be too wide open and let people you don't care to know about your daily life privy to those details. But FB allows you to let your page and info be viewable to those you want and NOT to those you don't.

These are the steps you should take to get your Facebook page setup so that those you want can see and those you don't.... don't. It takes some work, and you'll need to invest a little time, but in the end, you'll have a system in place that allows you to add people in the right places so that those you want can see and those who don't.... don't.

The real key to privacy starts with your Friends and putting them into lists. The lists are what is going to give you the power to decide who has the ability to see what. We'll start by having 3 basic lists (personally, I have like 10 lists). You should have a list for close friends, for family, and for Others. Now, go to your friends section in FB and start adding them to one of the lists. ALL your friends should be in one of the lists. This takes some time, but its VERY important. The more granular you get, the finer your control, but it also adds that much "admin" to the process because there are more items to be in control of.

Now, you've put all your friends into lists. Go to your Settings page and then go to your profile page. Here is where you're going to set the permissions to control who see's what on your page. I'm not going to go into detail about which options to choose for each section cause that would take forever, but what I will tell you is this... permissions to the various sections of your profile will fall into 3 categories, depending on the type of permissions allowed by that particular section of FB...

• NO ONE can see but me, with exception to ONLY these lists (example, close friends and family)
• EVERYONE can see EXCEPT these lists (example, Others)
• Only the chosen lists can see (example, close friends)

Based on these 3 styles of permissions, you'll decide what type of access you want.

Photo's have their own section for permissions, they also fall into the same 3 permission levels.

A HUGE trick to remember, when you're done setting permissions, is to go back to the settings\My Profile page and at the top you'll see a section that says "check how your profile looks to someone else". It's here that you can type in someones name and you can see how your profile will look to that person. This is extremely helpful when you want to see if a particular person can or cannot see your page.

I'm tired and don't want to write anymore, but that's really the gist to locking down your FB page. The lists are the key, without having your friends in lists, you can't get the granular control you are looking for. But with those lists, you'll have all the power. And don't forget about the tool to look at your page like someone else, this is huge for testing your permissions.

Have fun, ask me questions, take care!

7 Weeks to 100 Pushups - Week 3 Day 1

Yesterday I started my first week (which is actually week 3 of the program) of the 7 weeks to 100 pushups program. I started in week 3 because the instructions said that if I was able to do more than 20 pushups for my initial test that I should jump ahead. However, I'm not sure that I should have because I wasn't able to do all 5 sets required for the day. Thursday, when I go for Day 2, I'll actually be re-doing Day 1 again. If after this time I still can't finish the sets, when I get to the next day I'll go back to Week 2, probably pick the 3rd day of that weeks program, and see if I can finish that.

Not quite sure when or how I'll be integrating this but I also have another program I'm going to start so that I can do pullups. It's another several week course that works in the same way as the pushup program. Do many sets at low reps for one week, then the sets decrease and the reps increase each week until you can do 10 pullups. I have never been able to do even one pullup in my whole life. So, if I can do ONE pullup, I'll know that I'm in better shape than I have ever been. If I ever get to 10 pullups, as the program is supposed to get me to, then I'll know that I'm on my way to feeling and looking better than ever I could even imagine!

Pushups and pullups are so effective at creating functional strength and developing your build throughout your entire upper body, specifically shoulders, arms, back, and chest. But it's true as well that good pushups also work your whole body as you need your legs and a strong core to keep you in the "good form" position (straight as a board). Pullups aren't quite the all body workout that pushups are (you shouldn't be using your legs in the slightest for pullups, if you are you're swinging so you're cheating!), but they build upper body strength like no other. Pullups will help build that explosive power in your upper body. And not to mention... if you ever need to save your own life and pull yourself over the ledge of the cliff, you'll be happy you could do so many pullups and pushups, lol!

Alright, that's the progress so far. I'll continue to blog about my success (or lack there of if that's the case!) and keep track of my progress. Let's see if I can really do it!!!

Getting to your goals

Before you can set your goals and your strategies and plans, you have to understand and accept a basic philosophy if you're going to be successful making life long and life changing decisions...

Slow and steady wins the race.

A simple statement with plenty of meaning. My take and meaning on it is that the way to meet your goals isn't done in one day, or even one week or one month. Most goals are achieved, with success and with continued commitment, by taking the small steps necessary that make the big goal possible.

Most of us fail to meet our goals and plans because we decide to change everything at once. In one day you're going to lose weight, exercise, cook at home, blah, blah, blah. We set our standards to these impossible, A+ levels, tell ourselves there is no middle ground, so when you have a setback or a bump in the road, you've failed... and worse, give up.

The truest and best way to making the big goal ("I want to lose lots of weight") is to take care of the small things, to fix the basic foundation of bad behaviors, and to take on tasks and goals that you can realistically achieve... do it for a while... adjust it into your life as now PART of your life... then mark it off your list and move on to the next item. You'll find that, after some time has gone by, you've knocked several items from your big list and you're so much closer to the end all big goal.

Now... how do you do it? How do you get there?

The first step to making your goals happen is to start at the beginning and write them down. You start with your big goals, and remember, while "I want to lose weight" IS a goal, being just a bit more specific with it will add a level of significance and an actual reward at the end ("I will fit into a size X dress" gives you a definitive target to reach, and you are in fact "losing weight" as you wanted). Next, start to break down that big goal into smaller and smaller pieces. With each piece or sub-goal or whatever you want to call it, comes tasks that need to happen to be successful in reaching the higher goal. Break it down as much as you can or want to, giving yourself as many tasks, jobs, mini-goals (whatever) as you want, and in a way that you like. Online, on paper, or even all in your head if you're that good, but have your goals put down somewhere that you can see it and make the right plan to achieving it by knowing what it take to get there.

I would advise you to think of goals in "one day at a time" or "one week at a time" for timelines, end dates, ect. "I want to eat breakfast everyday" literally means everyday until you're dead, right? So, it's "one day at a time" to get there... but before you know it, it's just part of the daily routine and no longer even "day to day" because it's PART of the day!

Think small, definable, achievable things that you can really, really do and really change, and start there. Soon enough, even your small goals will be bigger and better than your best goals used to be!

One of my small steps that I started doing when I first started Weight Watchers, when I needed to shave a point off my daily points total, was to switch from regular hazelnut coffee creamer to the fat-free kind. It was just a little sacrifice, one I could easily make and stick to. I did it, and now it's just the way it is, and it saved me a point a day. A goal I could realistically do, DID it, and then moved on to bigger and better.

In the race of life, it's the tortoise who wins in the end and not the hare. He takes it slow, he takes the right turns, and he minimizes his mistakes. The tortoise is kinda boring and not super flashy, but he gets to his goal each and every time. He always finishes the race, and usually in front of the crash and burn hare's who thought they could win in one day but are now gasping for air on the sidelines.

Think about it. Think about your goals. Get them OUT of your head and ON to some paper or a computer and start checking things off the list!

Let's see some results. Let's see a list. Let's see some dates. Let's see some rewards for making goals. But what I don't want to see is more talking or more not making things happen. Take action now.

Let's be about it People.

Thanks to everyone who became a Fan!

I am always surprised by how many people became Fans of my Mike Custer's Thoughts page aka my blog. Thanks for joining and I'll try not to be too boring.

I do tend to say what I want, often rambling, but often enough actually droppin a little knowledge here and there :-)

Thanks again!

7 Weeks to 100 Pushups - Initial Test

I maxed out at 23 good form pushups, which 6 months ago would have been absolutely amazing to me :-) but for now, it's a good starting number. I get to skip 2 weeks of the program because I can do more than 20 already, so this could very well be 5 weeks to 100 pushups!

I begin again next Monday. If I start on Friday, I'll throw off the timing, so the extra couple of days off won't hurt. Not like I won't do some other kind of workout till then anyways!

Thank you again to MakeUseOf.com for providing another good article! I was very happy to find this program (or shall I say it found me!) because I wanted to do more pushup workouts to get more upper body development, and bam, here's a program to do it. I'm a "tell me the routine and I'll do it" kind of guy, so having someone do the work for me was a big help!

Along the way I'll still be doing the basictrainingSF classes as well, which are such good workouts (if you've ever worked out "bootcamp" style, you'll know what I'm talking about!). These ladies know just how to kick my butt, but I feel so good for it later!

The resulting changes to my body are coming along pretty slowly, true, but I have to admit that there are results. Not going to be winning any bodybuilding contests (hahaha!) of course but I'm glad to see changes instead of just hoping for them.

So, I guess I have my first ever fitness goal... beyond "do more exercise, get in shape", which we all know is the biggest load of crap "goal" you can have! 5 weeks from now and Kathi will be here for our Anniversary... and maybe I'll have something to show her!!! :-)

OK, that's the report for now... status reports to come!

Looking for a new home for my loving cat Nizzle

Dear Friends and Family,

As many of you may know, I’ve made a big decision in life and I’m going to be moving to Munich, Germany, to live with my girlfriend Kathi. One of the hardest choices I’m making in order to go forward with my decision is to find new homes for my cats. I love my cats like my own furry little children, but I have come to the conclusion that it is in the kitties best interest not to make this long journey with me, but instead to stay here in America with new, loving owners. To force the journey on the cats is too selfish on my part… the long, stressful flight, the possibility of exposure to unknown kitty diseases, possibility of them running away, ect, ect. I think the cats will be better suited to staying here and being put into loving homes.

I wanted to reach out to my friends and family first since I trust you all the most, know many of you to be pet lovers, and I would know that I could feel secure if Nizzle was with one of you.

I’m looking for the right home for Nizzle. I think Nizzle would be best suited to move into a home where he is either the only cat, or the other kitties are very calm and\or older cats. Nizzle has grown up with his buddy Sylvester and he’s rarely ever had any issues with being around other cats, but he’s always been more of a solitary kitty, content with eating, sleeping, and the affections of his owner!

Nizzle is the sweetest, most loving cat I have ever had the pleasure of being around, and the right home is looking for just such a cat! He’s like a sweet, little teddy bear… every night, Nizzle snuggles up in my arms and sleeps the night away! (well there is a routine, first he lays his head on my face, then I push him away, then he goes to sleep… typical cat!). Nizzle loves affection, he can’t get enough, and he is a great lap cat and will give his new owner more love than they could ever imagine! He’s also small, cute and adorable! Nizzle is a funny blend of brave and skittish. He’s the first cat to sniff the new dog in the house, but move too fast or make too loud of a noise, and he’s gone in a grey blur! It’s his special personality that endears him to people and what makes him such a pleasure to own!

Nizzle has been around quite a few dogs and doesn’t have any problems with them… he’ll let them know if they got too close!

I want to find the right home and the right owner for Nizzle. He isn’t complicated and only demands the basic cat needs… feed him and love him! But he definitely makes sure he gets what he needs! The right home and owner wants a cat that is low maintenance, is very loving, is outdoors (Nizzle is a fully trained indoor\outdoor kitty, he will “go” outside or use a kitty box), and probably won't want any more cats (other than perhaps those you may already own). Nizzle won’t need anything additional to come into your home… he’s micro-chipped, he’s gotten his 3 month flea treatment, he is current on all his shots, and he has a clean bill of health from the vet (as of his recent appt a couple of months ago). I’ll provide him with his first bag of food, and if you’d like, with a kitty box.

I only have one special request of his new owner. I’d like to ask that if Nizzle is to become an outdoor cat (which is my preference), that for the first 3 months (minimum), up to 6 months, he remain an indoor cat while he becomes adjusted to his new home, owners, and feeding schedules. He needs to learn where the food is and where home is so that he doesn’t try to run away first chance he gets! I ask because I think Nizzle has a small chance of getting freaked out and taking off before he realizes that he's in a new home for good and I think everyone would feel pretty bad in that situation!

Please believe me when I say that I do NOT want to part ways with Nizzle, but if there is a cat that would definitely have a very hard time with such a crazy move as Germany, it would be him. He is a joy and I love having him in my life. I know this isn’t something that most people would agree to, but I would take him back in a second if\when I moved back to America (though if YOU had Nizzle, you wouldn’t want to give him up!!!).

So, in conclusion, if any of you, my trusted friends and family, think you have a place in your home, but most especially in your heart, for a warm, cute, loving, adorable cat that is sure to make you fall in love with him, please reach out to me and let me know that you’re interested in adopting Nizzle and giving him the awesome home he deserves!!! I’d like to kindly ask that, if you can’t do it or don’t want to, just send me a quick reply that you aren’t interested, and I’ll make sure I don’t bother you with this request again!

Thank you again… pictures included… I definitely hope it’s one of you who take my baby Nizzle home!

PS – some of you may get this same letter via Facebook… thanks! And sorry if you're getting this again, but obviously, I haven't found a home yet :-)