Follow Up On Last Week’s Topic
Are you trying to be everything to everyone? Remember to take some time for yourself and your role as a healthy person.
This Week’s Topic
A flat tire can throw a monkey wrench into your road trip. Find out how you can prevent holiday potholes from ruining your journey.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Marianne (and her husband!) completed their first 5K walk this weekend. Although they’re both active people, now they have the bib number and official time to prove it!
WW Product of the week
Just 2 Points Bars - these bars are great for an in between meal snack and make a great low Point substitute when your sweet tooth is screaming. With flavors like Chewy Oatmeal Raisin, Lemon Dream and Peanut Caramel, there’s something for everyone. $4.50 per box.
Non-WW product of the week
Looking for a good volume snack? Microwave popcorn is a quick and easy solution. Look for packages that are 94% fat free. Mini bags (or snack bag sized) typically run 2 Points, while the regular sized bag is about 4 Points. Most every brand has a 94% fat-free variety, even store brands. Make note that kettle corn varieties usually have more Points than the plain or buttered varieties.
Got a product you love? Tell me about it so I can include it in future newsletters.
Recipe of the Week
Pan-Roasted Brussels Sprouts
Makes 12 servings
1 Point and Core
4 tsp olive oil
3 (10 oz) containers fresh Brussels sprouts, trimmed and quartered
1 onion, chopped
6 garlic cloves, sliced
¾ tsp salt
¼ tsp pepper
½ cup water
2 tsp grated lemon zest
Heat oil in a nonstick skillet over medium-high heat. Add sprouts and cook, stirring, until they begin to brown, 5-6 min. Reduce heat, stir in onion and garlic. Cook until onion is golden, about 10 min. Stir in salt and pepper.
Add water and cook, stirring occasionally, until sprouts are crisp-tender, about 10 min longer. Drain and discard any remaining liquid. Remove from heat and stir in lemon zest. Serve at once.
Tip of the week
Invited to a party? Fill up ahead of time on a piece of fruit or some popcorn. You’ll probably end up eating a lot less than you would if you went hungry.
Quote of the week
We always have time for the things we put first. – Author Unknown
Sunday, October 29, 2006
Sunday, October 22, 2006
Newsletter, week of October 22nd
Follow Up On Last Week’s Topic
Get inspired by the changing fall colors. Is your plate colorful? Also, get ready for the time change. Recognize what, if anything, you might have to modify to stay on program.
This Week’s Topic
We play lots of roles in our lives. What do you do when one of those roles hinders your weight loss progress?
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Laketa received her 30 pound weight loss award on Monday night. Bet she feels pretty good about that!
Janet is at goal! Congratulations to you. We’re so proud of your hard work and accomplishment.
WW Product of the week
Weight Watchers Smoothies - available in several different flavors, these smoothie packets help you get in your required dairy servings. 1 Point when mixed with water, 3 Points when mixed with nonfat milk, and Core friendly. $7.50 for a box of seven.
Non-WW product of the week
Zen Bakery Fiber Cakes – check out these little apple cranberry muffins available in your local Trader Joes or Whole Foods markets. Each cake is only 1 Point, thanks to all the fiber. They look small, but they’ll fill that mid-morning snack void.
Got a product you love? Tell me about it so I can include it in future newsletters.
Recipe of the Week
Maple-Glazed Pears a la Mode
Makes 4 servings
4 Points
1/3 cup light sour cream
1/3 cup low-fat vanilla yogurt
4 firm-ripe pears, peeled, cored, and cut lengthwise in half
2 Tbsp sugar
¼ cup pure maple syrup
Spoon the sour cream and yogurt into a coffee filter or cheesecloth-lined strainer; set over a bowl and let stand 30 minutes. Discard the liquid. Meanwhile, preheat the broiler.
Arrange pears, cut-side down, in a baking pan. Sprinkle sugar evenly over the top. Broil pears 6 inches from the heat until they begin to brown, 12 minutes. Remove the pears from the oven.
Reduce the oven temperature to 375. Drizzle syrup over the pears. Bake until syrup is bubbly and the pears are tender, 20 minutes.
Spoon the vanilla cream into a bowl and stir until smooth. Serve pears warm, drizzled with any pan juices, with the vanilla cream.
Tip of the week
It takes 15 or more minutes for your brain to get the message you've been fed. Slowing the rate of eating can allow fullness signals to begin to develop by the end of the meal. Put that fork down between bites!
Quote of the week
In a perfect world, all machines would function perfectly, except the bathroom scale.
Get inspired by the changing fall colors. Is your plate colorful? Also, get ready for the time change. Recognize what, if anything, you might have to modify to stay on program.
This Week’s Topic
We play lots of roles in our lives. What do you do when one of those roles hinders your weight loss progress?
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Laketa received her 30 pound weight loss award on Monday night. Bet she feels pretty good about that!
Janet is at goal! Congratulations to you. We’re so proud of your hard work and accomplishment.
WW Product of the week
Weight Watchers Smoothies - available in several different flavors, these smoothie packets help you get in your required dairy servings. 1 Point when mixed with water, 3 Points when mixed with nonfat milk, and Core friendly. $7.50 for a box of seven.
Non-WW product of the week
Zen Bakery Fiber Cakes – check out these little apple cranberry muffins available in your local Trader Joes or Whole Foods markets. Each cake is only 1 Point, thanks to all the fiber. They look small, but they’ll fill that mid-morning snack void.
Got a product you love? Tell me about it so I can include it in future newsletters.
Recipe of the Week
Maple-Glazed Pears a la Mode
Makes 4 servings
4 Points
1/3 cup light sour cream
1/3 cup low-fat vanilla yogurt
4 firm-ripe pears, peeled, cored, and cut lengthwise in half
2 Tbsp sugar
¼ cup pure maple syrup
Spoon the sour cream and yogurt into a coffee filter or cheesecloth-lined strainer; set over a bowl and let stand 30 minutes. Discard the liquid. Meanwhile, preheat the broiler.
Arrange pears, cut-side down, in a baking pan. Sprinkle sugar evenly over the top. Broil pears 6 inches from the heat until they begin to brown, 12 minutes. Remove the pears from the oven.
Reduce the oven temperature to 375. Drizzle syrup over the pears. Bake until syrup is bubbly and the pears are tender, 20 minutes.
Spoon the vanilla cream into a bowl and stir until smooth. Serve pears warm, drizzled with any pan juices, with the vanilla cream.
Tip of the week
It takes 15 or more minutes for your brain to get the message you've been fed. Slowing the rate of eating can allow fullness signals to begin to develop by the end of the meal. Put that fork down between bites!
Quote of the week
In a perfect world, all machines would function perfectly, except the bathroom scale.
Sunday, October 15, 2006
Newsletter, week of October 15th
Follow Up On Last Week’s Topic
People who have clear goals are more successful. If you don’t know where you are going, how can you make sure you get there?
This Week’s Topic
We’ll talk about some Halloween strategies and the Rubio’s Health Mex chicken salad. We’ll also talk about the benefits of having a colorful plate.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Congratulations to ALL of you for sticking with your food and activity plans! Once the Halloween candy appears in stores, it just gets harder and harder as the year closes out. Remember that goal you wrote on your postcard? You can do it!
WW Product of the week
My QuikTrak Diary - know where you stand! This spiral bound version of our weekly tracker has 12 weeks’ worth of room for you to track what you’ve eaten and how many activity points you’ve earned. $4.00
Non-WW product of the week
A member this week recommended Quaker’s Chewy granola bars. For just 2 points you get a nice snack that comes in several flavors, including S’mores.
Some of you may also enjoy Kudos granola bars for the same points value. But guess what? For the last two weeks my grocery store hasn’t had shelf space for them. So I ask you, dear members, are they missing in action for you? Let me know if your store carries them.
Recipe of the Week
Tuna-Noodle Bake
Makes 4 servings
6 Points and Core
2 cups wide whole-wheat egg noodles
1 (16 oz) bag frozen mixed vegetables
1 (6 oz) can water-packed tuna, drained and flaked
1½ cups fat-free milk
2 large eggs
¾ cup shredded fat-free sharp cheddar
½ tsp salt
¼ tsp ground pepper
Preheat oven to 375. Spray a shallow 2-quart casserole dish with cooking spray. Cook noodles according to package directions, adding mixed vegetables during the last minute of cooking. Drain and pour into casserole dish. Scatter the tuna over the top.
Lightly beat the milk and eggs in a medium bowl. Stir in about ½ cup of the cheese, the salt, and pepper; pour over pasta mixture. Sprinkle with remaining cheese. Bake, uncovered, until a knife inserted in the center comes out clean and the top is golden brown, about 50 minutes.
Tip of the week
Take baby steps - Try journaling for one week, drinking water for the next one, walking a couple times a week for the next week, etc. Trying to do too much at once can be overwhelming! You will get there in no time and the whole program will come together.
Quote of the week
“Patience is bitter, but its fruit is sweet.” Jean Jacques Rousseau
People who have clear goals are more successful. If you don’t know where you are going, how can you make sure you get there?
This Week’s Topic
We’ll talk about some Halloween strategies and the Rubio’s Health Mex chicken salad. We’ll also talk about the benefits of having a colorful plate.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Congratulations to ALL of you for sticking with your food and activity plans! Once the Halloween candy appears in stores, it just gets harder and harder as the year closes out. Remember that goal you wrote on your postcard? You can do it!
WW Product of the week
My QuikTrak Diary - know where you stand! This spiral bound version of our weekly tracker has 12 weeks’ worth of room for you to track what you’ve eaten and how many activity points you’ve earned. $4.00
Non-WW product of the week
A member this week recommended Quaker’s Chewy granola bars. For just 2 points you get a nice snack that comes in several flavors, including S’mores.
Some of you may also enjoy Kudos granola bars for the same points value. But guess what? For the last two weeks my grocery store hasn’t had shelf space for them. So I ask you, dear members, are they missing in action for you? Let me know if your store carries them.
Recipe of the Week
Tuna-Noodle Bake
Makes 4 servings
6 Points and Core
2 cups wide whole-wheat egg noodles
1 (16 oz) bag frozen mixed vegetables
1 (6 oz) can water-packed tuna, drained and flaked
1½ cups fat-free milk
2 large eggs
¾ cup shredded fat-free sharp cheddar
½ tsp salt
¼ tsp ground pepper
Preheat oven to 375. Spray a shallow 2-quart casserole dish with cooking spray. Cook noodles according to package directions, adding mixed vegetables during the last minute of cooking. Drain and pour into casserole dish. Scatter the tuna over the top.
Lightly beat the milk and eggs in a medium bowl. Stir in about ½ cup of the cheese, the salt, and pepper; pour over pasta mixture. Sprinkle with remaining cheese. Bake, uncovered, until a knife inserted in the center comes out clean and the top is golden brown, about 50 minutes.
Tip of the week
Take baby steps - Try journaling for one week, drinking water for the next one, walking a couple times a week for the next week, etc. Trying to do too much at once can be overwhelming! You will get there in no time and the whole program will come together.
Quote of the week
“Patience is bitter, but its fruit is sweet.” Jean Jacques Rousseau
Sunday, October 08, 2006
Newsletter, week of October 8th
Follow Up On Last Week’s Topic
Remember to focus on good nutrition. Reaching your weight goal isn’t just about eating less, it’s about eating the right kinds of food, too.
This Week’s Topic
Do you ever feel like you’ve lost focus? Learn how setting clear goals can get you back on track.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Both Lynn and Beverly celebrated 30 pounds of weight loss on Wednesday. Let’s give them a hand!
WW Products of the week
Complete Food Companion and Dining Out Companion - know the value of the foods you eat! These books have tons of items with their Points value and Core status listed. $9.00 each.
Non-WW product of the week
Getting tired of fruit flavored yogurt? Try something savory instead. Drain nonfat plain yogurt through cheesecloth or a coffee filter – overnight is usually enough. The result is a thick creamy yogurt that you can season to taste. Try Greek-inspired dill or Indian-inspired curry.
Recipe of the Week
Tequila Turkey with Lime and Cilantro
Makes 4 servings
6 Points
4 (1/4 pound) turkey breast cutlets
1 Tbsp Mexican, chili or taco seasoning
1 Tbsp extra-virgin olive oil
1 onion, thinly sliced
1 red bell pepper, seeded and cut into thin strips
2 (15 oz) cans hominy, rinsed and drained
½ cup reduced sodium chicken broth
2 Tbsp tequila
1 tsp grated lime zest
¼ tsp salt
2 Tbsp chopped fresh cilantro
4 lime wedges
Place turkey cutlets between 2 sheets of plastic wrap and gently pound to ¼ inch thick. Sprinkle with Mexican seasoning. Heat oil in large skillet over medium high heat; add cutlets and cook until browned and cooked through, about 3 minutes per side. Transfer cutlets to a plate.
Set the same skillet over medium high heat. Add the onion and bell pepper; cook, stirring frequently, until softened, about 3 minutes. Add the hominy, broth, tequila, lime zest and salt; bring to a boil. Reduce heat and add turkey; simmer, covered, until heated through, about 1 minute. Sprinkle with cilantro and serve with lime wedges.
Make this Core by omitting the tequila. -- from Simply Bueno cookbook
Tip of the week
Mark your groceries with Points - After you get your groceries home, take a marker and mark the points right on the food item - this way you don't have to bother looking the points up when you are ready to make a meal or eat that food item. This makes following the program and tracking points easy.
Quote of the week
“All things are difficult before they are easy.” John Norley
Remember to focus on good nutrition. Reaching your weight goal isn’t just about eating less, it’s about eating the right kinds of food, too.
This Week’s Topic
Do you ever feel like you’ve lost focus? Learn how setting clear goals can get you back on track.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Both Lynn and Beverly celebrated 30 pounds of weight loss on Wednesday. Let’s give them a hand!
WW Products of the week
Complete Food Companion and Dining Out Companion - know the value of the foods you eat! These books have tons of items with their Points value and Core status listed. $9.00 each.
Non-WW product of the week
Getting tired of fruit flavored yogurt? Try something savory instead. Drain nonfat plain yogurt through cheesecloth or a coffee filter – overnight is usually enough. The result is a thick creamy yogurt that you can season to taste. Try Greek-inspired dill or Indian-inspired curry.
Recipe of the Week
Tequila Turkey with Lime and Cilantro
Makes 4 servings
6 Points
4 (1/4 pound) turkey breast cutlets
1 Tbsp Mexican, chili or taco seasoning
1 Tbsp extra-virgin olive oil
1 onion, thinly sliced
1 red bell pepper, seeded and cut into thin strips
2 (15 oz) cans hominy, rinsed and drained
½ cup reduced sodium chicken broth
2 Tbsp tequila
1 tsp grated lime zest
¼ tsp salt
2 Tbsp chopped fresh cilantro
4 lime wedges
Place turkey cutlets between 2 sheets of plastic wrap and gently pound to ¼ inch thick. Sprinkle with Mexican seasoning. Heat oil in large skillet over medium high heat; add cutlets and cook until browned and cooked through, about 3 minutes per side. Transfer cutlets to a plate.
Set the same skillet over medium high heat. Add the onion and bell pepper; cook, stirring frequently, until softened, about 3 minutes. Add the hominy, broth, tequila, lime zest and salt; bring to a boil. Reduce heat and add turkey; simmer, covered, until heated through, about 1 minute. Sprinkle with cilantro and serve with lime wedges.
Make this Core by omitting the tequila. -- from Simply Bueno cookbook
Tip of the week
Mark your groceries with Points - After you get your groceries home, take a marker and mark the points right on the food item - this way you don't have to bother looking the points up when you are ready to make a meal or eat that food item. This makes following the program and tracking points easy.
Quote of the week
“All things are difficult before they are easy.” John Norley
Sunday, October 01, 2006
Newsletter, week of October 1st
Follow Up On Last Week’s Topic
Staying positive is key to keeping motivated and getting to your goals. Replace the negative messages with positive ones and you’ll be singing a happy tune.
This Week’s Topic
New health information comes out all the time, and it’s hard to know what to pay attention to. We’ll talk about how to get good nutrition and why it’s important.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Janet is so close to her goal weight. She has only 3 pounds to go before she can begin the maintenance program. Let’s give her a hand.
Rose passed her 25lb. mark on Monday and we couldn’t be happier. Three cheers for Rose!!!
WW Products of the week
Oatmeal cups – oatmeal is back! Available in individual cups, you can choose from apple cinnamon or maple brown sugar. These are great for a healthy breakfast on the go. $6.00 for a 4-pack.
Non-WW product of the week
Member Zette recommends Total cereal (available in five varieties). “On the days I forget to take my multivitamin, it’s great to know that my bowl of cereal for breakfast has me covered on the nutrient front.”
Email me with YOUR recommendation. Let’s share ideas!
Recipe of the Week
Speedy Avocado Salsa
Makes 6 servings
1 Point and Core
1 medium ripe avocado, halved, pitted, peeled, and diced
¼ seedless cucumber, diced
1/3 cup bottled fat-free salsa
1 Tbsp chopped fresh cilantro
Combine the avocado, cucumber, salsa, and cilantro in a medium bowl. Serve at once or cover and refrigerate for up to 8 hours
-- from In No Time cookbook
Tip of the week
Cutting out calories and fat from your recipes can help cut Points and allow you to enjoy the foods you’re used to. Try substituting applesauce for oil, fat-free plain yogurt instead of mayonnaise, and ground turkey instead of ground beef. Depending on what you’re making, you’ll cut fat and calories, but not sacrifice on taste.
Quote of the week
Don’t think of “losing” weight. You “lose” something carelessly. You “remove” something deliberately, with great care because it is no longer desirable and you wish to be free of it permanently. Choose your words with care – they affect your attitude and belief system.
Staying positive is key to keeping motivated and getting to your goals. Replace the negative messages with positive ones and you’ll be singing a happy tune.
This Week’s Topic
New health information comes out all the time, and it’s hard to know what to pay attention to. We’ll talk about how to get good nutrition and why it’s important.
KUDOS: (from the Greek: acclaim or prestige resulting from notable achievement)
Janet is so close to her goal weight. She has only 3 pounds to go before she can begin the maintenance program. Let’s give her a hand.
Rose passed her 25lb. mark on Monday and we couldn’t be happier. Three cheers for Rose!!!
WW Products of the week
Oatmeal cups – oatmeal is back! Available in individual cups, you can choose from apple cinnamon or maple brown sugar. These are great for a healthy breakfast on the go. $6.00 for a 4-pack.
Non-WW product of the week
Member Zette recommends Total cereal (available in five varieties). “On the days I forget to take my multivitamin, it’s great to know that my bowl of cereal for breakfast has me covered on the nutrient front.”
Email me with YOUR recommendation. Let’s share ideas!
Recipe of the Week
Speedy Avocado Salsa
Makes 6 servings
1 Point and Core
1 medium ripe avocado, halved, pitted, peeled, and diced
¼ seedless cucumber, diced
1/3 cup bottled fat-free salsa
1 Tbsp chopped fresh cilantro
Combine the avocado, cucumber, salsa, and cilantro in a medium bowl. Serve at once or cover and refrigerate for up to 8 hours
-- from In No Time cookbook
Tip of the week
Cutting out calories and fat from your recipes can help cut Points and allow you to enjoy the foods you’re used to. Try substituting applesauce for oil, fat-free plain yogurt instead of mayonnaise, and ground turkey instead of ground beef. Depending on what you’re making, you’ll cut fat and calories, but not sacrifice on taste.
Quote of the week
Don’t think of “losing” weight. You “lose” something carelessly. You “remove” something deliberately, with great care because it is no longer desirable and you wish to be free of it permanently. Choose your words with care – they affect your attitude and belief system.
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