Last Week
Don't fall victim to all-or-nothing thinking. Persistence is far more important than perfection. And unlike perfection, persistence is achievable!
This Week
Food finds! Be ready to share what goes into your cart at the grocery store. I bet we'll all leave the meeting with at least one cool new idea.
Kudos
Julie and Jackie got off to a great start this week by getting their first five pound weight loss award. You can do it, ladies!
WW Product of the Week
Oatmeal 4-Packs: available in apple cinnamon and maple brown sugar, these individual serving cups make eating healthy on the run an easy thing to do. Cook and eat your breakfast all in one container. $6.00
Non-WW Product of the Week
This month's WW magazine features an ad for O'Coco's Organic Baked Chocolate Crisps. They are thin wafer cookies that are prepackaged into bags with just 90 calories. Has anyone tried these yet? This could be another one to add to our armory of 2 point snack bags!
Recipe of the Week
Apple-Cheddar Pancakes
Serves 6
5 Points
5 tsp unsalted butter
1 Golden Delicious apple, peeled and finely chopped
2 tsp sugar
1 cup fat-free sour cream
3/4 cup fat-free milk
1 large egg, lightly beaten
1-1/3 cups all-purpose flour
1-1/2 tsp baking powder
3/4 tsp salt
1/2 cup shredded reduced-fat sharp cheddar cheese
2 Tbsp chopped fresh chives
1 tsp chopped fresh thyme (or 1/4 tsp dried)
Melt 2 tsp of the butter in a large skillet over medium-high heat. Add apple and sugar, stirring occasionally, until apple is lightly browned (about 5 min). Transfer to a small bowl and cool for 5 minutes.
Microwave the remaining butter on high until melted. In a large bowl combine melted butter, 1/2 cup sour cream, milk, and egg. Combine the flour, baking powder, and salt in another bowl. Add flour mix to the other mix, stirring until just blended. Add in the apples, cheese, chives and thyme.
Wipe skillet and spray with nonstick spray. Over medium heat, drop 1/4 cupfuls of batter in the skillet. Cook until bubbles begin to appear at the edges of the pancakes (3 min). Flip and cook until golden. Repeat with the rest of the batter, making 12 pancakes. Serve at once with the remaining sour cream.
Tip of the Week
Going to a party at someone's house? Before you dive into the food, ask some questions. If you're trying to limit your Points, you'll need to know what's in stuff to be able to count it. Try something like "Those look great, what are they filled with?" That kind of information will be helpful to assess whether the item fits into your program or not.
Quote of the Week
A frog has a wonderful advantage in life; he can eat everything that bugs him! - Author Unknown
Sunday, February 25, 2007
Friday, February 16, 2007
Newsletter, week of February 18th
Last Week
Everyone has their share of challenges. But figuring out what can be done to conquer them (and then making the commitment to do so) can lead to success. The tips that are shared in each and every meeting can give you the solution you need to become successful!
This Week
Are you an all or nothing thinker? Do you expect perfection from yourself only to give up when you realize it's not possible? If so, make sure you're in the meeting room this week - we'll talk about why that's destructive and how to get around it.
Kudos
Minna received her 15 pound star this week, Marianne reached 25 pounds lost, and Antoinette not only got her 20 pound star, but she reached her 10% target, too. Great job, ladies. You have a lot to be proud of.
WW Product of the Week
Weight Watchers Mix-Ins - do you have trouble drinking the required 6 glasses of water? Does plain water seem boring to you at times? Our raspberry and lemonade powdered mixes will give you something a little more interesting. They're also individually packed so they can be used on the go. $3.50 per box
Non-WW Product of the Week
I love doing my "research" for this job! Last weekend I was invited by a friend to try Dinner Studio, one of those meal prep places that helps you prepare meals ahead of time. If you have trouble finding time during the week to cook dinners, this just might be a good solution for you. You spend a couple of hours assembling meals, which you take home and store in the freezer. On any given day, thaw the dish out, follow their baking instructions, and boom, dinner is ready. Best of all, they prepare all the ingredients for you, and clean up after you because you do it in their kitchen! I baked enough to last me several weeks of dinners for 2 (we don't sit down to eat together every night), and so far it's been quite convenient and quite tasty.
Recipe of the Week
Today's recipe is courtesy of Judy. Thanks for sharing this with us!
Vegetarian Bean Soup
Serves 6
2 (14 oz) cans fat-free vegetable broth
1 cup water
1 pound bag frozen mixed vegetables
14.5 oz can stewed tomatoes
1/3 cup angel-hair pasta, broken into 1-2" lengths
15 oz can kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 cup grated parmesan cheese
Pour broth and water into Dutch oven or soup pot, and place over high heat. While liquid heats, add frozen vegetables, stewed tomatoes and uncooked pasta. Cover and bring to a boil.
When the soup comes to a boil, uncover and stir well (pasta may stick to the bottom). Add the beans, Italian seasoning and garlic powder. Reduce heat to medium-high, maintaining a moderate boil. Stir frequently and cook until pasta is tender, about 5 minutes. Reduce heat to low and add parmesan. Stir occasionally and simmer for 5 minutes.
Per serving: 227 calories, 1.25g fat, 14g fiber
Tip of the Week
A study by Yale University found that those who focus too much on negative words and images about weight (their "before" photos, for example) were more likely to overeat. Think instead about your "after" and notice the changes that are happening to you. Like the ads say, no one ever said they lived hapily ever before!
Quote of the Week
"Don't let perfectionist thinking hold you back from what you want most. The maxim 'Nothing avails but perfection' may be spelled 'Paralysis'." -- Winston Churchill
Everyone has their share of challenges. But figuring out what can be done to conquer them (and then making the commitment to do so) can lead to success. The tips that are shared in each and every meeting can give you the solution you need to become successful!
This Week
Are you an all or nothing thinker? Do you expect perfection from yourself only to give up when you realize it's not possible? If so, make sure you're in the meeting room this week - we'll talk about why that's destructive and how to get around it.
Kudos
Minna received her 15 pound star this week, Marianne reached 25 pounds lost, and Antoinette not only got her 20 pound star, but she reached her 10% target, too. Great job, ladies. You have a lot to be proud of.
WW Product of the Week
Weight Watchers Mix-Ins - do you have trouble drinking the required 6 glasses of water? Does plain water seem boring to you at times? Our raspberry and lemonade powdered mixes will give you something a little more interesting. They're also individually packed so they can be used on the go. $3.50 per box
Non-WW Product of the Week
I love doing my "research" for this job! Last weekend I was invited by a friend to try Dinner Studio, one of those meal prep places that helps you prepare meals ahead of time. If you have trouble finding time during the week to cook dinners, this just might be a good solution for you. You spend a couple of hours assembling meals, which you take home and store in the freezer. On any given day, thaw the dish out, follow their baking instructions, and boom, dinner is ready. Best of all, they prepare all the ingredients for you, and clean up after you because you do it in their kitchen! I baked enough to last me several weeks of dinners for 2 (we don't sit down to eat together every night), and so far it's been quite convenient and quite tasty.
Recipe of the Week
Today's recipe is courtesy of Judy. Thanks for sharing this with us!
Vegetarian Bean Soup
Serves 6
2 (14 oz) cans fat-free vegetable broth
1 cup water
1 pound bag frozen mixed vegetables
14.5 oz can stewed tomatoes
1/3 cup angel-hair pasta, broken into 1-2" lengths
15 oz can kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 cup grated parmesan cheese
Pour broth and water into Dutch oven or soup pot, and place over high heat. While liquid heats, add frozen vegetables, stewed tomatoes and uncooked pasta. Cover and bring to a boil.
When the soup comes to a boil, uncover and stir well (pasta may stick to the bottom). Add the beans, Italian seasoning and garlic powder. Reduce heat to medium-high, maintaining a moderate boil. Stir frequently and cook until pasta is tender, about 5 minutes. Reduce heat to low and add parmesan. Stir occasionally and simmer for 5 minutes.
Per serving: 227 calories, 1.25g fat, 14g fiber
Tip of the Week
A study by Yale University found that those who focus too much on negative words and images about weight (their "before" photos, for example) were more likely to overeat. Think instead about your "after" and notice the changes that are happening to you. Like the ads say, no one ever said they lived hapily ever before!
Quote of the Week
"Don't let perfectionist thinking hold you back from what you want most. The maxim 'Nothing avails but perfection' may be spelled 'Paralysis'." -- Winston Churchill
Saturday, February 10, 2007
Newsletter, week of February 11th
Last Week
Chocolate and all your favorite treats do not have to be abandoned in order to achieve weight loss. Portion control or lower-point substitutions can help. Remember: everything in moderation.
This Week
We're going to do a little bonding this week. Be prepared to discuss your top 3 challenges, successes and tips. If we play our cards right, one person's tip or success will help another person's challenges.
Kudos
Great stuff this week, including a 15 pound award for Shawn, a 20 pound award for Andrew, a 55 pound award for Judy and a 10% award for Alanna. Keep up the good work, everybody!
WW Product of the Week
32 Ounce Insulated Mug - one of the Good Health Guidelines is to drink 48 ounces of water every day. By keeping this mug at your side, you'll be able to easily accomplish that goal. The insulation prevents sweating and condensation, and the mug includes a straw (replacement straws are also available for purchase). $5.50
Non-WW Product of the Week
We talk about activity all the time in meetings, and many of you have a great cardio plan in place. But don't forget about resistance training. It helps build muscle (or prevent muscle loss, which happens as we age) and muscle burns calories more efficiently than fat does - so it helps boost your metabolism. I have a set of Reebok dumbells that I bought at Target (they look a lot like these) so I can help tone up my arms. Don't be afraid of the sleeveless shirt!
Recipe of the Week
Fusilli with Creamy Gorgonzola Sauce
Serves 4
5 Points
2 cups fusilli
1/2 cup fat-free ricotta cheese
1/4 cup chicken broth
1 tsp grated lemon zest
1/4 cup coarsely chopped walnuts
1/4 cup crumbled Gorgonzola cheese
2 Tbsp chopped parsley
Cook pasta according to package directions. Drain and transfer to a bowl. Combine the next 3 ingredients in a bowl and mix until smooth. Add mixture to the pasta along with the nuts and parsley. Toss until the pasta is well coated. This can be served warm or as a chilled pasta salad.
-- from Pure Comfort
Tip of the Week
When you feel like you really can't do this, you need some inspiration. If you haven't discovered it yet, there's a great section of success stories on the Weight Watchers website. People tell their personal stories and offer up great tips. You'll either find a new idea to try, or just be stunned at what people have achieved. Either way, it's worth the click.
Quote of the Week
"Success is not the result of spontaneous combustion. You must set yourself on fire." - Reggie Leach
Chocolate and all your favorite treats do not have to be abandoned in order to achieve weight loss. Portion control or lower-point substitutions can help. Remember: everything in moderation.
This Week
We're going to do a little bonding this week. Be prepared to discuss your top 3 challenges, successes and tips. If we play our cards right, one person's tip or success will help another person's challenges.
Kudos
Great stuff this week, including a 15 pound award for Shawn, a 20 pound award for Andrew, a 55 pound award for Judy and a 10% award for Alanna. Keep up the good work, everybody!
WW Product of the Week
32 Ounce Insulated Mug - one of the Good Health Guidelines is to drink 48 ounces of water every day. By keeping this mug at your side, you'll be able to easily accomplish that goal. The insulation prevents sweating and condensation, and the mug includes a straw (replacement straws are also available for purchase). $5.50
Non-WW Product of the Week
We talk about activity all the time in meetings, and many of you have a great cardio plan in place. But don't forget about resistance training. It helps build muscle (or prevent muscle loss, which happens as we age) and muscle burns calories more efficiently than fat does - so it helps boost your metabolism. I have a set of Reebok dumbells that I bought at Target (they look a lot like these) so I can help tone up my arms. Don't be afraid of the sleeveless shirt!
Recipe of the Week
Fusilli with Creamy Gorgonzola Sauce
Serves 4
5 Points
2 cups fusilli
1/2 cup fat-free ricotta cheese
1/4 cup chicken broth
1 tsp grated lemon zest
1/4 cup coarsely chopped walnuts
1/4 cup crumbled Gorgonzola cheese
2 Tbsp chopped parsley
Cook pasta according to package directions. Drain and transfer to a bowl. Combine the next 3 ingredients in a bowl and mix until smooth. Add mixture to the pasta along with the nuts and parsley. Toss until the pasta is well coated. This can be served warm or as a chilled pasta salad.
-- from Pure Comfort
Tip of the Week
When you feel like you really can't do this, you need some inspiration. If you haven't discovered it yet, there's a great section of success stories on the Weight Watchers website. People tell their personal stories and offer up great tips. You'll either find a new idea to try, or just be stunned at what people have achieved. Either way, it's worth the click.
Quote of the Week
"Success is not the result of spontaneous combustion. You must set yourself on fire." - Reggie Leach
Sunday, February 04, 2007
Newsletter, week of February 4th
Last Week
Whether it's a comfort food for the season, or a food that reminds you of your youth, you CAN incorporate it into your new eating plan. Remember the ideas we talked about last week, and you'll be able to eat the foods you love and still lose weight.
This Week
Chocolate is good for your heart! Wine is a fruit! Hey, you don't have to make up an excuse to indulge in a treat, but don't let it get out of hand. This week we'll talk about why treats are good and how to control them so we don't go overboard.
WW Product of the Week
One Point Mini Bars - Got a taste for a Milky Way but don't want to spend the Points? Our chocolate caramel mini bar is the perfect alternative. Craving s'mores but you know bringing chocolate bars, marshmallows and graham crackers into the house is a fool's errand? Our s'mores mini bar is a safer way to go. Do you miss grandma's oatmeal raisin cookies? Try our oatmeal raisin mini bar. $7.50 per box
Non-WW Product of the Week
My food needs flavor. Hey, I don't get to eat a lot of it, so I'm not going to waste my time eating things that taste bland. So I like to use lots of herbs and spices when I cook. Spice blends are great, because you don't need to have twenty million bottles in your cabinet, and they are pretty versatile. I recommend products like Mrs. Dash Seasoning Blends, Cavender's Greek Spice Blend or Spike.
Recipe of the Week
Tex-Mex Meatloaf
Serves 6
4 Points and Core
1-1/2 pounds ground lean beef (5% fat or less)
1/2 cup prepared chunky fat-free salsa
1 egg white, lightly beaten
1 tsp chili powder
1 tsp dried oregano
3/4 tsp ground cumin
3/4 tsp salt
1 cup shredded fat-free cheddar cheese
Preheat oven to 350, and spray a loaf pan with nonstick spray.
Combine meat, half the salsa, the egg white and all the seasonings in a large bowl, mixing until blended. Transfer half of the mixture to the pan. Top with the cheese, leaving a border along the edge. Put the rest of the meat mixture on top, and spread the remaining salsa over it.
Bake until the temperature in the center of the loaf reads 160,about 60-70 minutes. Let stand 5 minutes before slicing.
Tip of the Week
If you regularly journal your food intake, hang on to that information. Had a great weight loss? You can look back and see all the things you did to make it happen. Feel like you're hitting a plateau? Time to analyze what you're eating and see if changes are needed. (And if you need help with that one, I will be happy to review your journal and give you some suggestions.)
Quote of the Week
"The greatest tragedies were written by the Greeks and by Shakespeare. Neither knew chocolate. The Swiss are known for nonviolence. They are also known for superb chocolate." - Sandra Boynton
Whether it's a comfort food for the season, or a food that reminds you of your youth, you CAN incorporate it into your new eating plan. Remember the ideas we talked about last week, and you'll be able to eat the foods you love and still lose weight.
This Week
Chocolate is good for your heart! Wine is a fruit! Hey, you don't have to make up an excuse to indulge in a treat, but don't let it get out of hand. This week we'll talk about why treats are good and how to control them so we don't go overboard.
WW Product of the Week
One Point Mini Bars - Got a taste for a Milky Way but don't want to spend the Points? Our chocolate caramel mini bar is the perfect alternative. Craving s'mores but you know bringing chocolate bars, marshmallows and graham crackers into the house is a fool's errand? Our s'mores mini bar is a safer way to go. Do you miss grandma's oatmeal raisin cookies? Try our oatmeal raisin mini bar. $7.50 per box
Non-WW Product of the Week
My food needs flavor. Hey, I don't get to eat a lot of it, so I'm not going to waste my time eating things that taste bland. So I like to use lots of herbs and spices when I cook. Spice blends are great, because you don't need to have twenty million bottles in your cabinet, and they are pretty versatile. I recommend products like Mrs. Dash Seasoning Blends, Cavender's Greek Spice Blend or Spike.
Recipe of the Week
Tex-Mex Meatloaf
Serves 6
4 Points and Core
1-1/2 pounds ground lean beef (5% fat or less)
1/2 cup prepared chunky fat-free salsa
1 egg white, lightly beaten
1 tsp chili powder
1 tsp dried oregano
3/4 tsp ground cumin
3/4 tsp salt
1 cup shredded fat-free cheddar cheese
Preheat oven to 350, and spray a loaf pan with nonstick spray.
Combine meat, half the salsa, the egg white and all the seasonings in a large bowl, mixing until blended. Transfer half of the mixture to the pan. Top with the cheese, leaving a border along the edge. Put the rest of the meat mixture on top, and spread the remaining salsa over it.
Bake until the temperature in the center of the loaf reads 160,about 60-70 minutes. Let stand 5 minutes before slicing.
Tip of the Week
If you regularly journal your food intake, hang on to that information. Had a great weight loss? You can look back and see all the things you did to make it happen. Feel like you're hitting a plateau? Time to analyze what you're eating and see if changes are needed. (And if you need help with that one, I will be happy to review your journal and give you some suggestions.)
Quote of the Week
"The greatest tragedies were written by the Greeks and by Shakespeare. Neither knew chocolate. The Swiss are known for nonviolence. They are also known for superb chocolate." - Sandra Boynton
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