Wednesday, December 31, 2008

My Goals for 2009

Since this week we've been talking about what we'd like to achieve in 2009, I thought I'd share with you what I'm going to be working on this next year.

Oh goodness, I can't believe I'm about to type this....

1. Get back down to 130 - before the holidays I wasn't quite there, but thanks to the last couple of weeks, I'm about 5 or 6 pounds higher than I'd like to be. My official Weight Watchers goal weight is 140 pounds, so I'm still underneath that, but this number is my Personal Goal.

2. Lay off the diet soda - this morning's meeting has inspired me to give this a shot. As we talked about earlier today, I bought myself a little pocket calendar and some stickers (stars, hearts and happy faces). Every day I don't drink diet soda, I get a sticker on the calendar. We'll see how covered up it gets!

Feel free to ask me about these from time to time. What I'd like to do is use this blog as a way to be accountable to you, for purely selfish reasons of course. I think it would be good at the end of each month to give a status report on how things are going. Think I can do it?

Tuesday, December 30, 2008

By request, here are the questions from this week's meeting. If you missed the meeting this week or are reading this and haven't been in for awhile, this might help you get back on track for the new year.

2008 In Review

  • I'm feeling most proud of....
  • A great way I found to manage my emotions is....
  • I'm proud I handled setbacks by remembering....
  • The most important thing I've learned is....
  • I'm really glad I discovered....
  • My best strategy for successfully dining out was....
  • The Helpful Habit that I improved the most is....
  • What was the most helpful tool you used this year?

Looking Ahead To 2009

  • What habits do you want to continue in the upcoming year?
  • Are there any Tools for Living you'd like to use more often?
  • What do you want to build on?
  • What would you like to change?
  • What would you like more of?
  • What Helpful Habits do you want to improve?
  • What tool do you think would help you stay on program more?

Get yourself ready to go for a great 2009. Having goals gives you something to focus your efforts on, and celebrating those goals when you reach them will keep you feeling motivated. Is 2009 the year you'll reach your weight goal?!?

Saturday, December 27, 2008

Newsletter, week of December 28th

Last Week

Staying focused on the components of our 4-Way Approach can help you survive the holiday season. If you stay engaged by coming to meetings, keep active, eat smart and keep a hold on those good new habits, you'll stay on track!

This Week

Since we're at the end of the year, it's a great time to review what we've accomplished this year, and set our sights on what's in store for next year.


Christina got her first 5 pound star, and Candy reached over 20 pounds of weight loss. Pat reached her 10% target this week!

WW Product of the Week

3 Month Journal - people who track lose more weight than people who don't. It's that simple. That's why tracking what you eat and drink is so critical to the Momentum Plan. Pick up our journal and you'll have weeks and weeks of feedback that's easy to find.

Weekly Potpourri

Are the holidays over for you yet? They are for me, thank goodness! Like many of you, this time of year is a challenge for me, and I confess that I emerged a couple pounds heavier than I went into them. Which means I'm getting myself back on track so those pounds don't stick around.

Why do I tell you this? If you're still in the process of losing your weight, it's important for you to know that the struggle doesn't end when you reach that ultimate weight goal. Lifetime membership and long-term weight maintenance is a constant balancing act. Sometimes you're up, sometimes you're down.

So join with me in refocusing so we can head back down, okay?

What's Hot at

Getting active and moving more doesn't necessarily mean heading out to the gym. Here is a quick and easy workout you can do without leaving the house and without any special equipment. Hop to it!

Quote of the Week

"You cannot teach a man anything. You can only help him discover it within himself." - Galileo Galilei

Weekly Recipe: Mushroom-Barley Soup

Mushroom-Barley Soup
Serves 8
2 Points

1 1/2 cups boiling water
1 ounce dried shiitake mushrooms (about 2/3 cups)
1 Tbsp olive oil
2 cups finely chopped onion
1 (12oz) package pre-sliced button mushrooms
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup uncooked pearl barley
2 garlic cloves, minced
5 1/2 cups fat-free, less-sodium chicken broth
3 Tbsp minced fresh chives

Pour boiling water over shiitake mushrooms; let stand 10 minutes. Drain mushrooms, reserving liquid. Remove and discard stems, and slice mushrooms. Set aside.

Heat oil in a Dutch oven over medium heat 1 minute. Add onion; cook 9 minutes, stirring often. Add button mushrooms, salt, and pepper. Cook 5 minutes, stirring often. Add barley, garlic, and shiitake mushrooms. Cook 2 minutes, stirring constantly. Add chicken broth and reserved mushroom soaking liquid, discarding sediment, if necessary. Cover and bring to a boil. Reduce heat to medium-low; simmer 30 minutes or until barley is tender. Sprinkle with chives.

Per serving: 108 cal, 2g fat (0.3g sat fat), 3.3g fiber, 545mg sodium

Friday, December 19, 2008

Newsletter, week of December 21st

Last Week

Staying successful through the holidays is possible. Keeping in touch with your weekly meetings helps, as does staying active. You can do it!

Incidentally, if the weather or traffic kept you away from your meetings this past week, do try to get in to the meeting this week. You missed me in my ANTLERS for goodness sake! That's worth the price of admission right there...isn't it?

This Week

We'll continue our discussion of holiday survival tips, this week focusing on our habits and our eating choices.

Monday folks - Monday is my birthday, so come on in and help me celebrate my 35th Weight Watchers style!

Wednesday folks - I know it's Christmas Eve, but we WILL be open! Please join Fern and I. I might even have a special surprise for you....


Sari received her 10 pound star this week. This time of year my celebrations list is a lot shorter than it usually is, but if you're sticking with the program and checking in, know that you're a winner no matter what the scale says.

WW Product of the Week

Our smoothies are a great way to get in your dairy servings (don't forget those Good Health Guidelines over the holidays!) and can help beat hunger in the face of all those holiday treats. Our 1 Point mini bars are also a nice substitute for all the red and green wrapped candy that's everywhere. Arm yourself with low-Point options and chances are you'll do better.

Weekly Potpourri

Speaking of antlers, (I was, wasn't I?) if I could get my hands on a pair of these babies I'd be delighted!

This is courtesy of Garfield Minus Garfield, which never fails to crack me up.

What's Hot at

You've probably figured out by now that I'm not the girliest girl out there, but one of my vices is buying smelly lotions. And for some reason the lotions I buy often smell of food. Huh, I wonder why that is? Here's a quick review of a few different products that will smell great without the Points.

Quote of the Week

"The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those, which fail." - Napoleon Hill

Weekly Recipe: Halibut with Salsa Verde

Halibut with Salsa Verde
Serves 4
4 Points value

4 (6oz) skinless halibut fillets
1/2 tsp salt
1/4 tsp black pepper
2 tsp canola oil
1 cup fat-free salsa verde
Cilantro sprigs
Lime wedges

Sprinkle the halibut with the salt and pepper.

Heat oil in a large nonstick skillet over medium-high heat. Add the halibut and cook until just opaque in the center, about 3 minutes on each side.

Place 1 fillet on each of 4 plates and top evenly with the salsa verde. Garnish with cilantro sprigs and lime wedges.

Per serving: 198 cal, 5g fat (0g sat fat), 1g fiber, 634mg sodium

-- from our new Momentum cookbook

Chef's note: when I was shopping for ingredients, the halibut was a little pricey, and chicken breasts happened to be on sale. So if you're watching your grocery budget, you could easily swap in chicken or even turkey in favor of the fish. I also added 1 1/2 cups of black beans to the salsa. If you do that, the Points value increases to 5.

Thursday, December 11, 2008

Newsletter, week of December 14th

Last Week

We rolled out our new Momentum plan! This is a satisfying and livable program that can help keep you motivated until you reach all of your goals. Have you been eating those Filling Foods?

This Week

We're into the final stretch of the year, and many of you are really busy. Maybe your exercise routine has suffered as a result. We'll help you figure out how to keep moving, and why it can benefit you these next few weeks.


Candy and Sandee both received their first five pound stars this week. Gloria reached 10 pounds lost, Olivia reached 35 pounds lost, and Dan has now lost 50 pounds!

Congratulations also to Lisa, who completed her 4-day Leader training course and officially started her mentoring this past Monday. Over the next couple of weeks you folks at Lemon Grove will see the beginnings of a brand new Leader!

WW Product of the Week

Weight Watchers pedometer - okay, maybe there's no time to hit the gym with all the holiday errands you're running. But if you're on your feet walking through the mall or walking out to that far-flung parking spot, you're still moving. Our pedometer will keep track of your steps, how far you walk, and even count Activity Points.

Want a Weight Watcher product for the holidays? Non-members are always welcome in the meeting room to buy products for their favorite WW'er. Just let your Secret Santas know when our meeting rooms are open, and they can stop on by to pick up that special something.

Weekly Potpourri

GeoGreeting! I've created one for you folks, but if you follow the link you'll see how you can create your own. Neat!

What's Hot at

There are probably potlucks or big dinners in your very near future. Check out this holiday recipe guide to get some help for all those upcoming celebrations!

Quote of the Week

"Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them." - W. Clement Stone

Weekly Recipe: Classic Creamy Cheesecake

Classic Creamy Cheesecake
Serves 16
5 Points value

1 1/4 cups graham cracker crumbs
1/4 cup Splenda
3 Tbsp butter, melted

2 (8 ounce) packages regular cream cheese
1 (8 ounce) package fat-free cream cheese
1 1/4 cups Splenda
4 eggs
1 1/2 Tbsp lime juice
1 pinch salt

Preheat oven to 350. Spray a 9 inch springform pan with nonstick cooking spray. Set aside.

Combine crust ingredients in a small bowl. Press on bottom and up sides of prepared pan. Bake 10 minutes. Remove from oven and cool on a wire rack.

Beat cream cheeses together at high speed with a mixer until creamy; gradually add Splenda, mixing well. Add eggs, one at a time, beating just until each one is incorporated. Add lime juice and a pinch of salt, beat until smooth. Pour into prepared crust.

Bake 50-60 minutes or until mixture is almost set, and slightly firm to the touch. Run a knife around the edge of the pan to release sides, and help prevent cracking. Cool to room temperature on a wire rack; cover and chill at least 8 hours.

--Thanks to Annita for supplying this recipe

Friday, December 05, 2008

Newsletter, week of December 7th

Last Week

Having a new activity or a new piece of equipment can make you jazzed to move more. Wouldn't that help you make progress to your goals? If you've got a Christmas wish list going, maybe you should add something athletic to it!

This Week

HOLY COW IT'S FINALLY HERE! We'll be rolling out our new Momentum plan. I think you'll find the changes we've made are all good ones. The plan will help you be satisfied, it will be sustainable (and healthy!) and it's going to get you to your goal weight in 2009!


I'm catching up since I didn't do a newsletter last week, so here goes!

Sari and Dianne received their first 5 pound stars, and Candy got her 10 pound award. Sabrina and Dawna both reached 15 pounds lost. We gave 25 pound awards to Amber, Annita and Karen, and Cherie got her 30 pound star. Dan has now lost 45 pounds, and Heidi is up to 65 gone. We also awarded a 10% keychain to Karen, and 16 week charms to Amber and Dan. Phew!

WW Product of the Week

Check out our new Member Kits! Our basic kit has an updated version of the Complete Food Companion and the Dining Out Companion, as well as a 12 week journal (updated for the new program). The deluxe kit has all that and more, including a DVD!

Weekly Potpourri

Nikki tipped me off to a great website that will help you get active. The folks at Vavi Sport & Social Club can teach you how to dance, they can get you out on the road running, or they can even help you relive your childhood with a game of dodgeball! These events do have a fee associated with them, but it's an investment in your health and well-being. Have some fun!

What's Hot at

Well of course the hottest thing right now is the new plan! It's already been rolled out on the website, but if you haven't checked it out yet, read about The new Momentum Plan so that you'll be ready for the meeting this week.

Quote of the Week

"At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us." - Albert Schwietzer

Weekly Recipe: Zesty Veggie Rice

Zesty Veggie Rice
Serves 2
4 Points value

Prepare Weight Watchers Zesty Spanish Brown Rice as recommended on the box. In a separate skillet, saute 1/2 cup sliced onions, 1/2 cup sliced bell peppers and 1/2 cup diced tomatoes. Saute until the onions are semi clear and the bell peppers are almost cooked. Add the prepared rice to the vegetable mixture and continue to saute for 2 minutes, until well combined.

Thursday, December 04, 2008

Need some Momentum?

So it seems the folks at Weight Watchers have updated their website with our brand new program information. You know, the one I was telling you was rolling out next week?

If you have eTools, you'll be able to see the updated tracker and various tools. If you don't have eTools, you'll still be able to read about our new Momentum plan.

If you're curious, and can't wait, check it out! We'll give you the rundown in the meeting room next week.

Thursday, November 20, 2008

Newsletter, week of November 23rd

Last Week

Remember that paper plate - decide what you're going to eat, how much of it you'll take, and how often you'll eat it. Do these things and your special occasions won't leave you overfed.

This Week

SABOTAGE! Perhaps your worry about the upcoming holidays is having to spend time with a food pusher, or someone who otherwise sabotages your efforts. We'll discuss how to recognize someone like this and how to manage it.


Mona and Leslie both lost their first five pounds this week. Jody reached 10 pounds lost and Karen hit 20 pounds. Dan reached 40 pounds lost, Mario has now lost over 65 pounds and Rosemary has lost 85 pounds! Very impressive.

WW Product of the Week

Weight Watchers Magazine - a magazine that caters to you? You'll find sample meal plans, tons of great recipes, and all sorts of tips to help you live better. Our Nov/Dec issue is full of great tips to manage the holidays. Check it out!

Weekly Potpourri

We've talked before about whether or not eating healthy is an expensive prospect. This couple, teachers at La Costa Canyon High School put their money (or lack of it) where their mouths were and attempted to eat for a month on less than $1 per day. When you read through their journey, you'll see that sometimes healthy eating had to take a backseat to cheap eating. And you'll also see that their health suffered as a result. You already knew eating healthy was important, but this shows you it is money well spent.

What's Hot at

Are the holidays a minefield for you? You might recognize this guy's story as your own. With extended families, in-laws, exes and the rest, maybe Thanksgiving isn't just one day for you.

Quote of the Week

"The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those, which fail." - Napoleon Hill

Weekly Recipe: Oven-Fried Catfish

Oven-Fried Catfish
Serves 4
4 Points values

1 egg white
3 Tbsp water
3/4 cup dried whole-wheat bread crumbs
1 tsp dried thyme
1 tsp ground cumin
1 tsp paprika
1 tsp celery seeds
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp cayenne
4 (1/4 lb) skinless catfish fillets

Preheat the oven to 400. Spray a large baking sheet with nonstick spray.

Whisk together the egg white and water until foamy in a shallow bowl. On a sheet of wax paper, combine the bread crumbs, thyme, cumin, paprika, celery seeds, onion powder, garlic powder, salt and cayenne.

Dip the fillets in the egg white mixture, shaking off the excess, then in the bread crumb mixture, pressing gently to coat. Place on the baking sheet and lightly spray with nonstick spray. Bake until browned and just opaque in the center, about 12 minutes. Serve at once.

Per serving: 188 cal, 10g fat (2g sat fat), 1g fiber, 388mg sodium

from My TurnAround Program cookbook

Friday, November 14, 2008

Newsletter, week of November 16th

Last Week

Football and weight loss apparently have a lot in common - so take a cue from those successful football coaches - huddle up, get a game plan, but don't worry if you fumble!

This Week

Yes, it's back! Our yearly Thanksgiving meeting. Even if Turkey Day isn't on your agenda, we'll discuss how to successfully live with holidays. We'll also be talking food (when do we not?) and going through specific Points values. As an extra special bonus, you'll get to see me wearing a stupid hat! That's probably worth the price of admission right there.


Lily lost her first 5 pounds, Patrice reached 15 pounds lost, and Annita got to her 20 pound star. Sabrina has been a member with us for 16 weeks, and Kecia reached her 10% target. What a team!

WW Product of the Week

Once again, our cookbooks are the stars - what better way to make sure you're eating healthy this holiday season than to crack open a WW cookbook? You know for sure if it's Core or how many Points it has. And you know what? The recipes taste great! Remember - all of our cookbooks are 50% off, so if you haven't bought one yet, now is a perfect time.

Weekly Potpourri

As you know, one way to help out an overeating disaster is to counterbalance it with a little exercise. There are several run/walk events around the county this Thanksgiving, so start your day off right:

Oceanside's Turkey Trot

East County (El Cajon) Turkey Trot

Run For The Hungry (Petco Park)

Father Joe's Thanksgiving Day Run (Balboa Park)

What's Hot at

Check out the Thanksgiving Cheat Sheet! It's an interactive tool that lets you drag and drop foods onto your "plate" to see the Points value of your planned meal. If the numbers surprise you, be sure to be in the meeting room this week for some help!

Quote of the Week

"Everyone's life is under someone's control - it might as well be under your own so that you can direct your destiny." - Harry Tucker

Weekly Recipe: Thanksgiving Extravaganza!

This week is a link-o-rama. Probably the most requested type of holiday recipes I get are for desserts. Which of course makes sense - we at Weight Watchers love us some desserts, right? They can also be pretty high in Points, but also easy to modify. Here are several options:

Pumpkin Pie with Graham Cracker Crust (courtesy of eTools)

Pumpkin Pie - using phyllo for the crust (courtesy of eTools)

Apple Pie - has a crust AND a crumble topping (courtesy of eTools)

Apple Pie Crumble - seriously, LOOK AT THAT PHOTO (courtesy of eTools)

Hungry Girl's Too Good To Deny Pumpkin Pie

Hungry Girl's Vanilla Creme Pumpkin Cheesecake

Cooking Light's Ultimate Holiday Cooking Guide

That last link is a more general collection of recipes for all courses that can help with whatever winter holiday you're celebrating. Good, lighter food is out there, so get cooking!

Friday, November 07, 2008

Newsletter, week of November 9th

Last Week

Making time to do the things important to you is a key part of being successful. You might be super busy helping others, but make sure you take some time to help yourself.

This Week

Football coaches are known for talking about reaching goals. We'll take some of their advice and learn how to keep our eyes on the prize.


Candy and Kristy got their first five pound stars, Dawna reached the 10 pound mark, Annita and Karen both celebrated 15 pounds lost, Velma got her 30 pound star, and Dan hit the 35 pound mark. In addition, both Amber and Dan hit their 10% targets and became the newest stars on our wall. Good work everybody!

WW Product of the Week

Electronic Food Scale - proper portion size is a key component to Eating Wisely. If you're never sure how many ounces that chicken breast is, this is a valuable tool. Use it for the stuff you don't trust yourself to portion properly (for me, that's cheese!).

Weekly Potpourri

Here's a teaser for NEXT week. It's going to be our annual Thanksgiving meeting where we talk about the Points values of the typical turkey day fare. If you have any special requests for Thanksgiving related recipes, now's your chance! Drop me a comment here, email me, or write me a note at this week's meeting. I want to make sure we're all ready to tackle the holiday.

What's Hot at

Part of this week's topic is going to be discussing how an anchor can help keep you motivated. Think I'm talking about boating? Think again! Read about our Tool for Living Anchoring here and you'll be ready to go.

Quote of the Week

"The greatest accomplishment is not in never falling, but in rising again after you fall." - Vince Lombardi

Weekly Recipe: Posole

I got a huge bunch of radishes and limes in my weekly CSA box. So I went searching for ways to use that produce up, and stumbled onto this great recipe from the folks at Cooking Light.

Serves 8
3 Points value

3/4 pound dried white corn hominy
2 teaspoons canola oil
8 ounces boneless pork loin, cut into 1/2-inch pieces
1 cup chopped onion
2 teaspoons dried oregano
3/4 teaspoon salt
2 garlic cloves, minced
1 bay leaf
3 cups water
3 (14-ounce) cans fat-free, less-sodium chicken broth
2 dried New Mexican chiles
2 cups shredded cabbage
1/3 cup chopped fresh cilantro
1/3 cup slivered radishes
1/3 cup chopped green onions
8 lime wedges

Place hominy in a large Dutch oven. Cover with water to 4 inches above hominy; cover and let stand 8 hours. Drain. Return hominy to pan. Cover with water to 4 inches above hominy; bring to a boil. Reduce heat, and simmer 1 hour, stirring occasionally; drain. Wipe pan dry with a paper towel.

Heat oil in pan over medium-high heat. Add pork to pan; sauté 5 minutes, turning to brown on all sides. Add onion; sauté 2 minutes or until tender. Add oregano, salt, garlic, and bay leaf; sauté 1 minute. Return hominy to pan. Add 3 cups water and broth; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Add chiles; simmer 30 minutes, stirring occasionally. Discard chiles and bay leaf. Ladle about 1 1/2 cups posole into each of 8 bowls. Garnish each serving with 1/4 cup cabbage, about 2 teaspoons cilantro, about 2 teaspoons radishes, about 2 teaspoons green onions, and 1 lime wedge.

CALORIES 137 (39% from fat); FAT 5.9g (sat 1.6g,mono 2.6g,poly 1.1g); IRON 1.4mg; CHOLESTEROL 17mg; CALCIUM 41mg; CARBOHYDRATE 12.7g; SODIUM 567mg; PROTEIN 8.7g; FIBER 3.4g

Cooking Light, DECEMBER 2007

Thursday, October 30, 2008

Newsletter, week of November 2nd

Last Week

Eating satisfaction is important for the eyes and the stomach. Make sure you are jazzed about the food you eat, and you'll find it is easier to stay on plan.

This Week

Since you'll be voting for everything else, this week we'll focus on why it's important to cast a vote for yourself by taking care of YOU.


Debra and Jill received their 15 pound stars, and Kecia got her 20 pound star. Jill also reached her 10% target this week!

WW Product of the Week

Weight Watchers baked snacks - have you tried the new Garlic Parmesan pretzels yet? Those, along with our sourdough and BBQ pretzels and the cheddar twists are a great way to get your salty or crunchy fix without spending a lot of points. Treat yourself!

Weekly Potpourri

I'm about halfway through a fantastic book, What To Eat, by Marion Nestle. If you've ever been confused by food packaging and labeling, or by health research in the news, this is a great book that chips away at some of the information to reveal the truths. If you don't have time for the whole book, Nestle maintains a blog that has links to current events in the food and health world, and some of her opinions on various topics.

What's Hot at

Tired of the same old greens? Explore kale and get some tips on how to select the right bunch and what to do with it once you get it home.

Quote of the Week

"Take care of yourself! That is more important than anything else I can think of." - Robert Corey

Weekly Recipe: Sloppy Lentils

Sloppy Lentils
Serves 6
4 Points value

1 tsp olive oil
1 medium onion, chopped
1 bell pepper, any color, chopped
1 Tbsp chili powder
1 1/2 cups dried lentils
14.5 oz can crushed tomatoes
3 cups water
2 Tbsp soy sauce
1 Tbsp mustard
1 Tbsp brown sugar
1 tsp salt
1 tsp pepper

Heat oil in medium size skillet over medium heat. Add onion and bell pepper, cover and cook until softened, about 5 minutes. Add chili powder, stirring to coat.

Transfer onions and peppers to crock pot and add remaining ingredients. Stir to combine. Cook on low for 8 hours.

Serve this on your hamburger bun of choice. (but don't forget to add the Points for that!)

Friday, October 24, 2008

Newsletter, week of October 26th

Last Week

Emotional eating is a good intention (no really!) but it sabotages our goals. Find a non-food way to deal with what's going on in your life and the path gets much easier.

This Week

Would you like your food to look good and be satisfying? Who wouldn't? This week we'll discuss strategies to make your meals look awesome - that way you'll want to eat them instead of grabbing a Big Mac, right?


Teresita got her first 5 pound star, Amber reached 20 pounds lost, and Trina received her 30 pound star. And what a week it was for Lifetime Members - on Monday Sandee became our newest Lifetime Member, and on Wednesday it was Trixi and Libby's turns. Excellent work ladies!

WW Product of the Week

Cookbooks and our Easy Measure Serving Set - our cookbooks, which are still on sale at 50% off, are a great place to find healthy food that looks good and keeps you satisfied. Once you've whipped up a good, healthy dinner, scoop it on to your plate using our Easy Measure set. You'll know exactly how much you're serving up.

Weekly Potpourri

Halloween is just days away. Are you tempted by that bowl of candy? I found a fun little tool here that will show you how far you'll have to walk to burn off the calories of that "fun-size" candy!

What's Hot at

In honor of our new Lifetime Members this week, here is a great success story from someone who has kept her weight off for six years. She shares some of the joys and pitfalls of staying at goal.

Quote of the Week

Decide to make every eating experience a SATISFYING one, and be SATISFIED with the great results they'll help you achieve.

Weekly Recipe: Ham, Greens and Noodles

Ham, Greens and Noodles
Serves 6
5 Points value

3 1/3 cups uncooked egg noodles (about 6 ounces)
1 Tbsp butter
2 cups diced smoked ham (about 11 ounces)
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 tsp dried oregano
1 tsp dried thyme
3 garlic cloves, minced
4 cups collard greens, sliced and stems removed
2 Tbsp cider vinegar
3 cups chicken broth
1/4 tsp pepper

Cook noodles according to package directions, omitting salt and fat. Drain.

Melt butter in a large Dutch oven over medium-high heat. Add ham and cook 8 minutes, or until lightly browned, stirring frequently. Add the onion, carrot, celery, bell pepper, oregano, thyme and garlic, and cook until the vegetables are just tender, stirring frequently. Add the greens, and cook for a minute, stirring constantly. Stir in vinegar and cook another minute. Then add the broth and bring to a boil. Cover, reduce heat, and simmer for 12 minutes. Stir in the noodles and pepper, and cook until heated through.

Per serving: 270 calories, 8.8g fat (2.8g sat fat), 3.5g fiber, 999mg sodium

Make it Core: Use olive oil instead of butter, and use whole wheat egg noodles (I've seen them!).

Friday, October 17, 2008

Newsletter, week of October 19th

Last Week

Discover all sorts of things about yourself! Explore different strategies for weight loss, learn what works for you (and what doesn't) and you'll be on your way to goal in no time.

This Week

What are you really hungry for? I know we've got some emotional eaters in the house (of course, we're Weight Watchers!) and this week we'll talk about some strategies to handle those situations.


Annita, Dawna, Karen and Maureen all received their first five pound stars this week. Sophia reached the 10 pound mark, and Cindy got her 15 pound star.

Final Lose for Good Update:

Monday 6:30pm - 44.8 pounds lost last week
Wednesday 6:30am - 22.2 pounds lost last week

WW Product of the Week

3 Month Journal - with emotional eating as our topic for the week, a journal could just be the ticket. If you can look back on your eating habits, you might notice a pattern, connect the dots, and realize what's really going on. For $6 you can have 12 weeks of information at your fingertips.

Weekly Potpourri

When cruising around the Weight Watchers website, I noticed an ad for Jolly Time popcorn - apparently there is going to be a Healthy Pop variety that will have the Points value on the box! I couldn't find any evidence of this at the Jolly Time product website, but in poking around came across this really neat WW article about popcorn, including the Points values of various brands. I know how complicated it can be to use your PointsFinders on those labels, so feel free to use this as a cheat sheet!

What's Hot at

Do you have a troubling time of day that often ends up with overeating? Here is a fantastic article with some tips for whatever time of day jams you up!

Quote of the Week

If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much. - Jim Rohn

Weekly Recipe: Red Lentil, Lime & Coconut Soup

Red Lentil, Lime & Coconut Soup
POINTS® Value: 6
Servings: 5

1 Tbsp olive oil
2 medium onions, peeled and sliced
2 cloves garlic, peeled and sliced
2 tsp ground cumin
1/2 tsp ground cinnamon
3/4 pound dry lentils
28 oz can whole peeled tomatoes
64 oz water
3/4 cup plus 2 Tbsp light coconut milk
1 tbsp fresh lime juice
salt and pepper to taste

Heat olive oil in a deep pan and lightly brown the onions and garlic with spices for 5 minutes over low heat. Add lentils and tomatoes. Stir well and pour in the measured water. Stir again and season with salt and pepper to taste.

Leave to simmer until the lentils are cooked through (about 45 min), stirring occasionally. Remove from heat, add the coconut milk and lime juice. Blend the soup to a very smooth puree. Adjust the seasoning to taste before serving.

This soup comes from a little soup bar in Paris that makes some fantastic soups. The recipe as written called for regular coconut milk, but to cut the points I substituted in the light version.

Thursday, October 09, 2008

Newsletter, week of October 12th

Last Week

Soup can be a tasty part of your weight loss plan. Don't forget that Garden Vegetable Soup on page 63!

Also: don't forget to finalize your year-end goal plans. Get it worked out and you'll be sitting pretty for 2009.

This Week

Explore. Dream. Discover. In honor of Columbus Day, we'll talk about your quests for your weight goals - with the right plans, you'll do better than old Christopher and actually get where you intend to go!

Loose For Good - This will be the final week of the campaign. Once we tally up the results from the week's weigh-in, we'll see how far we got. Don't forget to bring in food for the food drive, if you want to participate.


Dawna and Annette both got their week two starcatchers this week, while Bridget and Lisa got the first 5 pound stars to put on theirs. Patrice has now lost 10 pounds, Dan is at 30 pounds lost, and Maria celebrated her 16-week award.

Lose for Good statistics:

Monday 6:30pm: 39.6 pounds lost
Wednesday 6:30am: 39.2 pounds lost

WW Product of the Week

Basic Member Kits - having our Complete Food Companion, Dining Out Companion, and 12 Week Journal can be key to navigating your way to your weight loss goals. Having the Points values of thousands of foods at your fingertips ensures you always know what counts. Buy it for just $25!

Weekly Potpourri

Well, Halloween is almost upon us, and I confess that I am a fan of candy corn. I try not to eat too much of it, but sometimes I can get my fix without the calories. Check out this Candy Corn Contest going on at Flickr. There are some really creative projects that pay homage to the beloved Halloween confection.

What's Hot at

We often have groups of family or friends that come in to meetings together. Sometimes friendly competition crops up, but hey wait - why do the guys usually lose faster than the gals?!? Our Science Center explains what's behind the physical side of the battle between the sexes. But remember this: the greatest predictor of your success is your adherence to the program. That's true if you're a man or a woman!

Quote of the Week

Dare to dream! Dare to explore! Celebrate your own Discovery Day!

Weekly Recipe: Beef, Mushroom & Barley Soup

Beef, Mushroom & Barley Soup
Serves 6
6 Points value and Core

1 lb boneless top round steak, trimmed and cut into 1" chunks
3/4 cup pearl barley
7 cups water
3 carrots, chopped
3 celery stalks, chopped
2 onions, chopped
1 1/2 tsp salt
1/2 tsp fennel seeds (optional)
1/4 tsp black pepper
1 1/2 cups thawed frozen baby lima beans
1 1/2 cups sliced mushrooms

Combine the beef, barley, and water in a large saucepan; bring to a boil. Skim off any foam, then add the carrots, celery, onions, salt, fennel seeds, and pepper; return to a boil. Reduce the heat and simmer, covered, 45 minutes.

Stir in the lima beans and mushrooms; simmer, covered, until the meat is tender, about 15 minutes longer.

Per serving: 301 calories, 6g fat (2g sat fat), 9g fiber, 666mg sodium

-- from Best Eats cookbook

Thursday, October 02, 2008

Newsletter, week of October 5th

Last Week

If you could do it all over again, would you do it exactly the same? Learn from your experience - sometimes you'll want a repeat performance, but other times you'll want to do something different.

This Week

Soup's on! Soup is a great category of food (one that I eat almost every day!). We'll talk about soup in all its glory. Bring your favorite soup recipe, or a can of your favorite soup - you can leave it in the Lose For Good box on your way out.

ALSO: it's goal time again! Come prepared to set a goal you'd like to achieve by the end of the year.


Cynthia, Lisa and Linda all got their first five pound stars. Jenni and Cindi reached 10 pounds lost, and Amber got her 15 pound star. Our biggest loser was Patty, who got her 35 pound award!

Lose For Good Update:

Monday 6:30pm - you lost 43.6 pounds last week!
Wednesday 6:30am - you lost 34.2 pounds last week!

WW Product of the Week

Weight Watchers cookbooks - why are these awesome? Well, first, they've got tons of great soup recipes (not to mention other kinds of foods). And second, from now until the end of the year, all of our cookbooks are on sale for half price! Buy one for yourself, or start your holiday shopping!

Weekly Potpourri

California is now the first state in the country to require certain restaurants to provide calorie counts on their menus. It doesn't become effective immediately, but we'll likely start seeing more nutrition information out there, which can only help our dining out efforts. Will we be shocked at what we see?

What's Hot at

You already know that tracking can help you stay on the food program, but here's why you should keep a workout journal, too.

Quote of the Week

Know thyself means this, that you get acquainted with what you know, and what you can do. - Menander

Weekly Recipe: Steak with Vegetable Hash Browns

Steak with Vegetable Hash Browns
Serves 4
6 Points value

4 slices turkey bacon, chopped
1 10oz package frozen baby Brussels sprouts
3 cups frozen hash browns
1/4 tsp salt
1/8 tsp black pepper
4 3oz filets mignons, about 3/4 inch thick, trimmed
2 tsp steak seasoning

To make the hash, spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the bacon and cook, stirring occasionally, until it begins to brown, 4-5 minutes. Add the Brussels sprouts and cook, stirring frequently, until they begin to brown, 5-6 minutes. Add the potatoes, salt, and pepper; cook, stirring occasionally, until the Brussels sprouts are tender and the potatoes are lightly browned, 8-9 minutes.

Meanwhile, spray a broiler rack with nonstick spray and preheat broiler.

Sprinkle the filets with the steak seasoning and place them on the broiler rack. Broil 5 inches from the heat until an instant-read thermometer inserted into the side of each filet registers 145 degrees for medium, 4-5 minutes on each side. Serve at once with the hash.

Per serving: 297 calories, 10g fat (3g sat fat), 4g fiber, 860mg sodium

-- from Shortcuts cookbook

Friday, September 26, 2008

Newsletter, week of September 28th

Last Week

Music can be a great way to set the mood. If you're looking to get more active, have some fun and listen to some tunes!

This Week

Learning from experience is a truly helpful habit for weight loss. Instead of feeling like you've failed, try thinking of it as feedback for what NOT to do next time!


Sophia received her first 5 pound star, Kecia and Maria both celebrated 15 pounds lost, and Dan got his 25 pound awards. Great job!

Here's an update after 3 weeks of Lose for Good:

Lemon Grove Monday 6:30pm

week 1: 41.8 pounds lost
week 2: 46.0 pounds lost
week 3: 34.4 pounds lost

Clairemont Wednesday 6:30am

week 1: 16.8 pounds lost
week 2: 35.0 pounds lost
week 3: 24.0 pounds lost

WW Product of the Week

Have you noticed our new side dishes? We've got Zesty Spanish Rice, Chicken & Herb Flavored Pasta, and Tomato Parmesan Pasta. All are quick to prepare and low in Points, and the rice is even Core! You can use them as a side dish, or add some meat and/or veggies and get a full meal out of them. Just 3 bucks a box!

Weekly Potpourri

My "other job" has a wellness program that sends out daily tips. Today's was so great I'm shamelessly stealing it. Thanks, Sonic Boom!

We spend the majority of our waking hours at work, so why not make our work spaces inspiring and motivating?

Your health challenge is to add or subtract 1 thing from your work area that will motivate you to become healthier. First, step back and look at your work area. What emotions does it evoke? Is it sterile, cluttered, boring? Since you live where you work, your work area should be focused, peaceful, and motivating. Here are some examples of things you can do:

Subtractions: Get rid of the clutter. It's difficult to feel centered when you're surrounded by unfinished tasks that constantly remind you of what you haven't done yet. Ideally, the only papers on your desk should be directly related to the current task at hand.

Additions: Try putting a fresh, red apple on your desk each morning. Try adding a small plant to your desk. Adding a vibrant, living plant can freshen up any work space. To personalize your space and keep yourself motivated, display a photo of yourself doing something that you love doing, perhaps in a moment of triumph. Next, add something inspirational to you and you alone. Think of an object that you can put in a drawer or discreetly display on your desk that will keep you motivated (e.g. a trophy, plaque, inspirational quote, motivational poster, your "before" photo, or memento that means something special to you.).

Note - that last thing sounds awfully like an anchor, doesn't it? See, we DO know what we're talking about!

What's Hot at

Not getting enough sleep? It could impact your weight loss. Here is some information, as well as some tips on what to do when you're just plain sleepy.

Quote of the Week

"Obstacles are those frightful things you see when you take your eyes off the goal." - Hanna More

Weekly Recipe: Quick Chicken Cacciatore

Quick Chicken Cacciatore
Serves 4
6 Points value

1 lb boneless skinless chicken breasts
2 medium zucchini, sliced
1 small onion, cut into large pieces
1 cup fresh mushrooms, sliced
3 Tbsp olive oil, divided
1 tsp salt
1/2 tsp black pepper
1 tsp oregano
2 tsp dried basil
1/2 tsp fennel seed, lightly crushed
1 Tbsp water
2 cloves of garlic pressed or minced
14oz can diced tomatoes
8oz can tomato sauce

Preheat oven to 375. In a small bowl, mix the spices with the water and set aside. This helps the spice flavors to develop and blend and it's the secret to the great flavor of this dish. Wash and pat dry the chicken. Heat a large skillet over medium-high heat. Add 1 Tbsp of the oil. When hot, add the chicken breasts. Cook 2-3 minutes per side until nicely browned. Remove to a plate.

Adding the remaining 1-2 Tbsp of oil as needed, quickly brown the vegetables; in batches if necessary. Keep the pan hot; the object is to brown the chicken and vegetables without cooking them all the way through.

Mix together the spice mix with the garlic, diced tomatoes and tomato sauce. Pour half of the tomato mixture into a sprayed 9x13 pan. Pour the vegetables over the sauce, place the chicken on top of the vegetables and pour the remaining sauce over the chicken. Cover and bake about 35 minutes.

Thanks to Marianne for providing this week's recipe!

Wednesday, September 17, 2008

Newsletter, week of September 21st

Last Week

Don't get caught in a downward spiral of negativity. All-or-nothing thinking, self-fulfilling prophecies, all that stuff can be turned around by realizing you have a choice in all of this. Stay positive!

This Week

A good song can really get you moving. Whether it's out on the dance floor or just walking down the street, the right tune can get you on your way to moving more.


This week we celebrated a five pound star for Paul, a 10 pound star for both Lora and Raquel, and Joyce and Candace both reached 30 pounds lost. We also had a strong collection of ladies who received their week 2 bookmarks and are on their way to great success.

Speaking of success, here's where we stand after two weeks of Losing for Good:

Lemon Grove Monday 6:30pm

week 1: 41.8 pounds lost
week 2: 46.0 pounds lost

Clairemont Wednesday 6:30am

week 1: 16.8 pounds lost
week 2: 35.0 pounds lost

WW Product of the Week

Weight Watchers Oatmeal - as we leave summer and head into fall, you might think about a warm start to your day. Our oatmeal cups are a great way to have a low-Point (and Core) breakfast. They are portable and quick to make, and you've got your choice of Maple Brown Sugar (my personal favorite) and Strawberries and Cream.

Weekly Potpourri

As part of our quest to Move More, some of us are starting to sign up for athletic events. And sometimes those events can have bigger benefits. While we help ourselves, we help others. Amber and Dan in our Wednesday group are signed up for the 3 Day Walk for Breast Cancer. Amber lost her mother to pancreatic cancer, and her stepmother is a breast cancer survivor. Amber says "I believe that cancer is cancer is cancer. By helping Susan G. Komen for the Cure, research of all forms of cancer will be benefited by the research that comes from your donation to this walk. Thinking in the idea of '6 Degrees of Separation' we are all connected to cancer in some way by someone in fewer than 6 steps." You can follow that link to find out more information about her team, or the event in general. There's still time to train guys! Think of how many Activity Points you'd earn.

What's Hot at

Speaking of exercise, if you've just started moving, and haven't seen results at the scale, take heart! Focus on long-term results...they'll show up, I promise!

Quote of the Week

"I hope you never fear those mountains in the distance, never settle for the path of least resistance, and when you get the chance to sit it out or dance...I hope you dance." - sung by Lee Ann Womack (composed by Mark Sanders and Tia Sillers)

Weekly Recipe: Apple Pie for Breakfast

This recipe uses our newest Smoothie - Vanilla Chai

Apple Pie for Breakfast
2 Servings Note: this used to say 1 Serving - I apologize for the error!
4 Points and Core

1/2 cup quick oats
1 packet Vanilla Chai Smoothie Mix
1 cup water
1/2 tsp cinnamon
1 Tbsp Splenda
2 small apples or 1 med apple, peeled, cored, diced

Combine all in a tall microwave safe bowl. Microwave for 2-3 minutes.

Friday, September 12, 2008

Newsletter, week of September 14th

Last Week

Zero plus zero is not always zero! Keep an eye on portion sizes in general, but especially those zero Point foods. If you're not pleased with your rate of weight loss, that's an area to target.

This Week

Do you need a pep talk? You can always get one from me at a meeting, but you can do it yourself anytime you need one. We'll help you get your brain in gear for that.


Jeane received her first 5 pound star, Sabrina reached 10 pounds lost, Dan got to 15 pounds, and Joyce reached 30 pounds lost. And on Wednesday morning, we celebrated the fact that Trixi got to her goal with a total weight loss of 42.5 pounds! Awesome job.

WW Product of the Week

Weight Watchers snack bars - have you tried our newest Fruity Nutty Madness bar? It's a great trail mix type snack that only costs you 2 Points. How about our Peanut Butter Bliss? Never tried it? WHAT ARE YOU WAITING FOR?!? This is (in my humble opinion) the best bar we've ever had, and you only need to spend 1 Point!

Weekly Potpourri

I know many of us like to EAT cake, so maybe you're like me and you like to SEE cake, too. Well, the folks over at Cake Wrecks bring you the best of the worst in cake art. This is a hilarious, sometimes PG-13, blog that cracks me up AND makes me drool (I'm not sure how they do that!). Make sure you scroll down and check out the cake head. Diet aid, indeed.

What's Hot at

If you are waiting for the scale to budge, you might be interested in hearing what a personal trainer has to say to help you get the scale moving again. He's going to help you outsmart that fat!

Quote of the Week

"Once you replace negative thoughts with positive ones, you'll start having positive results." - Willie Nelson

Weekly Recipe: Baked Eggplant Parmigiana

Baked Eggplant Parmigiana
Serves 6
5 Points value

5 Tbsp all-purpose flour
1/2 tsp dried oregano
1/4 tsp freshly ground pepper
3 large eggs
1 1/4 cup seasoned dried bread crumbs
1 (1 1/2 lb) eggplant, sliced 1/4 inch thick
1 (14oz) jar low-fat tomato basil pasta sauce
2 cups shredded fat-free mozzarella cheese
3 Tbsp grated Parmesan cheese

Preheat oven to 425. Spray baking sheet with nonstick spray. Combine flour, oregano and pepper in a wide, shallow bowl or pie plate. Beat the eggs in another wide, shallow bowl, and put the bread crumbs in a third bowl.

Coat the eggplant with flour (one slice at a time). Then dip it into the egg to coat, and dredge it in the bread crumbs. Place the slices in a single layer on the baking sheet and lightly spray the slices with nonstick spray. Bake 10 minutes; turn and bake until golden brown, about 10 minutes more; set aside to cool slightly.

Spread 1/2 cup of the pasta sauce over the bottom of a 9x13 baking dish. Arrange the eggplant slices on top,in an overlapping layer. Top with the remaining sauce and sprinkle with the cheeses. Bake until the cheese melts, 12-14 minutes.

Per serving: 279 cal, 6g fat (2g sat fat), 5g fiber, 1,065mg sodium

Friday, September 05, 2008

Newsletter, week of September 7th

Last Week

Lose for Good! Reflect on what you've gained, let it inspire you to keep on losing, and help people in the process.

This Week

If a food has a Points value of 0, can I eat all I want? We'll discuss this and other portion-size issues.

Monday Group: we still need to celebrate your "By Labor Day Goals" - be ready to share with the group what you have achieved!


We gave a 10 pound star to Dan, and a 40 pound star to Trixie. Summer might be technically over, but clearly your efforts aren't!

WW Product of the Week

Basic and Deluxe Member Kits - among other things, these kits both contain the Complete Food Companion and Dining Out Companion. Carrying a huge database of Points values with you at all times means you never have to wonder. Many of you look up values online, but these are perfect for when you're on the go and not at your computer!

Weekly Potpourri

Today (September 5th) is National Cheese Pizza Day. Whether it's a frozen Smart One, a homemade pie on flatbread, or a single slice from your favorite restaurant, enjoy! Just remember, one serving is NOT the whole pizza. But you knew that, right?

What's Hot at

How fit are you? I know some of you are really super active, so it might be fun to take this Full-Body Fitness Test to see how you stack up!

Quote of the Week

"You have to 'Be' before you can 'Do' and 'Do' before you can 'Have'." - Zig Ziglar

Weekly Recipe: Chicken Rolls with Tomato Compote

Chicken Rolls with Tomato Compote
Serves 4
4 Points value

6oz bag baby spinach
1 tsp olive oil
1/2 red onion, chopped
1 pint grape or cherry tomatoes, halved
1/4 tsp salt
1 tsp balsamic vinegar
2oz reduced-fat black pepper goat cheese, crumbled
1/4 cup sun-dried tomatoes (not packed in oil), chopped
4 3oz chicken cutlets
1/2 cup reduced-sodium chicken broth

Bring 1 inch of water to a boil in a large saucepan. Add half the spinach and cook, stirring constantly, just until wilted, about 30 seconds. Transfer with a slotted spoon to a colander. Repeat with remaining spinach. Let cool and then squeeze dry.

To make the compote, heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until softened, 5 minutes. Stir in the grape tomatoes and salt; cook, stirring occasionally, until the tomatoes begin to soften, about 2 minutes. Stir in the vinegar and set aside.

Mix the cheese and sun-dried tomatoes in a small bowl. Place the cutlets on a sheet of plastic wrap with the wide ends facing you. Working with 1 cutlet at a time, place 1/4 of the spinach in a line down the center of the cutlet, leaving a 3/4 inch border along the long sides; place 1/4 the cheese mixture at the wide end near you. Starting at the wide end, roll up and secure with a toothpick. Repeat to make 4 rolls.

Spray a medium nonstick skillet with nonstick spray and set over medium heat. Add the rolls and cook, turning occasionally, until browned, 5-6 minutes. Add the broth and bring to a boil. Reduce the heat and cook, covered, turning occasionally, until the rolls are cooked through, about 7 minutes. Transfer the rolls with a slotted spoon to a cutting board; cover loosely with foil and keep warm.

Bring the pan juices to a boil and cook until reduced to 3 Tbsp, about 1 minute. Stir in the reserved tomato compote; reduce the heat and cook until heated through.

To serve, remove the toothpicks from the rolls and cut each roll into 3 slices. Serve topped with the compote.

196 calories, 7g fat (3g saturated fat), 3g fiber, 452mg sodium

-- from Weight Watchers Magazine, Sep/Oct 2008

Thursday, August 28, 2008

Newsletter, week of August 31st

Last Week

Are you in the zone? One great tip for long-term weight maintenance is to stay in the Comfort Zone. This holds true whether you like the Flex or the Core plan.

This Week

Are you ready to Lose for Good? Find out this week how your loss can be someone else's gain!

Monday crew: Remember, there is no meeting this week. Feel free to visit another group, but be sure to come back to those who love ya!

Wednesday crew: Don't forget to be ready to celebrate your summer goals - time's up!


Jody, Alicia, Raquel and Donna all reached their first five pounds lost this week. Velma reached her 25 pound milestone. And we had not one, but TWO members reach goal this week: Sandee and Libby. Great work, gals!

WW Product of the Week

Weight Watchers Smoothie - have you tried our new Vanilla Chai flavor yet? It's our newest seasonal flavor, which means if you like it, stock up while supplies last! I've tried it and really like the spicy vanilla flavor. It's a great addition to our standard Chocolate and Vanilla flavors. Make sure you're getting your dairy requirements - made with milk, these Smoothies give you 2 servings of dairy in one glass. $7.50 for a box of 7 smoothies.

Weekly Potpourri

In honor of our Lose for Good campain, check out Free Rice. This is a fun word game that benefits the hungry. For every answer you get right, 20 grains of rice are donated to the UN World Food Program.

What's Hot at

Looking for a fun menu for Monday's holiday? Our website has some tips for a Labor Day Bash that will be fun and healthy.

Quote of the Week

Remember, even when you take two steps forward and one step back, you still get where you want to go.

Weekly Recipe: Chicken & Penne Casserole with Tomatoes & Goat Cheese

Chicken & Penne Casserole with Tomatoes & Goat Cheese
Serves 6
5 Points value

2 cups penne
2 tsp olive oil
3 cups sliced mushrooms
1 onion, chopped
2 tomatoes, chopped
1 cup diced cooked chicken breast
1 cup canned black beans, rinsed & drained
1/2 cup fat-free egg substitute
1/4 cup reduced-sodium chicken broth
2 ounces reduced-fat goat cheese, crumbled
2 Tbsp plain dried bread crumbs
1 Tbsp grated Parmesan cheese
1 Tbsp chopped fresh parsley

Preheat the oven to 375. Spray a 7x11 baking dish with nonstick spray.

Prepare pasta according to package directions. Drain and transfer to a large bowl.

Heat 1 tsp of the oil in a large nonstick skillet over medium-high heat. Add the mushrooms and onion; cook, stirring frequently, until softened, about 8 minutes. Add the mushroom mixture to the pasta. Stir in the tomatoes, chicken, beans, egg substitute, and broth. Spoon the mixture into the baking dish; top with goat cheese.

Combine the bread crumbs, Parmesan and parsley with remaining 1 tsp oil in a small bowl. Sprinkle the crumb mixture over the casserole. Bake, uncovered, until the topping is browned and the filling is hot and bubbly, about 40 minutes.

Per 1 cup serving: 250 calories, 5g fat (1g saturated fat), 5g fiber, 282mg sodium

--from Best Eats

Thursday, August 21, 2008

Newsletter, week of August 24th

Last Week

Help keep yourself motivated by setting short-term goals. Remember, once you achieve a goal, it's time to set the next one.

This Week

Are you in the zone? We'll discuss not only the Comfort Zone (hey there Core folks!), but Activity Zones and No-Eating Zones. Be there to see what I mean!


This week we celebrated 10 pound losses for Kecia and Amber, and gave Linda her 30 pound star. We also got a sneak peek at a celebration for this week - don't know what I mean? Come by on Monday night to find out!

WW Product of the Week

POINTS Pedometer - to see whether you're in the activity zone or not, what better tool is there than a pedometer? This one measures your steps, translates that into miles walked, and most importantly, will calculate Activity Points earned. This tool is a great way to inspire you to Move More.

Weekly Potpourri

I know some of you will do just about anything to increase your calorie burn. Well, it turns out that working on your balance can help you burn more calories. When you practice balancing, you engage a lot of different muscles. More muscles working means more calories burned!

What's Hot at

We have a lot more men in our meetings these days. So why not read about John, who realized that he needed to get healthy and joined Weight Watchers to do it.

Quote of the Week

"You have two choices in this life for everything thing you confront, give up and quit or press on with enthusiasm." - Holli Noel

Weekly Recipe: Home-Style Meatloaf

Home-Style Meatloaf
Serves 8
3 Points value and Core

3/4 cup instant oatmeal
1/2 cup fat-free milk
1/2 cup reduced-sodium chicken broth
1/2 cup shredded carrots
1/4 cup diced onion
1 large egg, slightly beaten
3 Tbsp chopped fresh parsley
2 garlic cloves, minced
2 tsp Dijon mustard
1 tsp salt
1/4 tsp coarsely ground pepper
3/4 lb ground skinless turkey breast
3/4 lb lean ground beef (7% fat or less)

Preheat oven to 350. Line a 5x9 loaf pan with foil.

Combine the oatmeal, milk, broth, carrots, onion, egg, parsley, garlic, mustard, salt, and pepper in a large bowl. Gently mix the turkey and beef in a medium bowl. Add the turkey mixture to the oatmeal mixture; mix just until blended.

Spoon the mixture into the pan and smooth the top. Bake until an instant-read thermometer inserted into the center of the loaf registers 160 degrees, about 1 hour. Let stand 10 minutes before slicing.

Per slice: 152 calories, 4g fat (1g saturated fat), 1g fiber, 471mg sodium

--from our new Best Eats cookbook

Some Housekeeping

Eagle-eyed readers might notice a few changes around here. In order to make this website a little more useful and fun, I've done the following:

Enabled Comments: If you've got something to say about something in a newsletter, now you can! I have elected to moderate comments, which means I get to view them before they show publicly. This will help prevent spam comments. Now you can let me know what you think right when you read it.

Separate Recipe Entries: Now that I've been doing this for awhile, I've posted a lot of recipes. But since they're all buried in past newsletters, they can be hard to find. From now on I'll make two entries a week - one for the newsletter, and a second for the recipe of the week. That way if you're just looking for a recipe, you don't have to wade through tons of other stuff. (Sorry, but past newsletters will stay as-is.)

Labels On Entries: In addition to making separate entries for recipes, I will be tagging all entries with some relevant information. Labels will be added to recipes that indicate whether or not the recipe is Core or vegetarian, and what type of recipe it is (main dish, beverage, etc.). I've also added a list of labels used to the sidebar of the blog. So when you click on a label, you will get just those entries with that tag. So if you're looking for all Core recipes I've posted, now you can do that! Because I will not break out recipes from past newsletter posts, I've added the relevant recipe tags to those newsletter posts, too.

In doing all of this site maintenance, I realized it's been a long time since I've done any silly kitchen experiments. Keep your eyes peeled for the next installment of "I Cook So You Don't Have To" - I'm canvassing the internet for inspiration as we speak!

Friday, August 15, 2008

Newsletter, week of August 17th

Last Week

I don't know about you, but I had a ball taking a trip down memory lane and talking about old versions of the WW plan. Life's gotten much easier these days, but we still need to make sure we're doing it right!

This Week

Who couldn't be helped by a little bit of motivation? This week we'll explore why setting mini-goals is a good way to keep you inspired.


Thanks to all of you who completed the surveys I brought this week. Your feedback is important, and your compliments are appreciated. It was wonderful of you to mention that the gals who work behind the desk are valuable parts of the Weight Watchers experience.

WW Product of the Week

Easy Measure Set - portion control is such an important part of staying on track. Our spoons will help you realize just how much a 1 cup scoop of potato salad really is (or isn't)!

Weekly Potpourri

Summer can get a little hot, so if you're tired of exercising under the sun, you might want to get in the water! Obviously we've got tons of beach, but if you're like me and don't care for the salt water, check out one of the many pools to be found throughout San Diego. Even if you don't go to swim laps, splashing around can be a cool way to move more and have some fun.

Recipe of the Week

August 15th is Indian Independence day (you of course knew that, right???) so this week's recipe uses one of their most awesome spices: curry!

Curried Cabbage
Serves 8
1 Points value (and Core)

1 Tbsp vegetable oil
1/2 cup minced shallots
2 garlic cloves, minced
2 Tbsp whole-grain Dijon mustard
2 tsp curry powder
1 tsp ground turmeric
12 cups thinly sliced green cabbage (about 3 pounds)
1/4 cup fat-free, less-sodium chicken broth
1/4 cup rice vinegar
1/2 tsp salt
1/4 tsp black pepper

Heat oil in a large nonstick skillet over medium-high heat. Add shallots and garlic; saute 2 minutes. Add mustard, curry, and turmeric; cook 1 minute, stirring constantly. Stir in cabbage and remaining ingredients; cook 5 minutes or until tender, stirring frequently.

--recipe courtesy of Cooking Light

What's Hot at

I know I won't stop talking about the Olympics, but come on! Check out these international recipes and get into the world spirit. So help me, there's a recipe for KANGAROO.

Quote of the Week

"It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward." - Old Chinese Proverb

Friday, August 08, 2008

Newsletter, week of August 10th

Last Week

Take your cue from olympians. Do what you love, and moving more won't seem like such a hassle!

This Week

Get ready to laugh. This week we take a look at the sordid history of Weight Watchers' food plans. Remember when we had to eat liver? We'll contrast that with how "easy" it is today. If you have any program materials from the Olden Days, feel free to bring it in - we'd love to see it!


Big time awards this week went to Trixie for 35 pounds lost and Heidi for 50 pounds lost! We also had some first 5 pound celebrations - if you keep this up folks, you'll be where these ladies are now.

WW Product of the Week

Remember, our 2 Points bars and baked snacks are still on sale (through August 23rd) so there's still time to stock up. Also on sale are our Mix-Ins. Those are being discontinued to make room for some cool new stuff, so you can pick up 2 boxes for $5. Check out the recipe below for one fun way to use them.

Weekly Potpourri

One of my goals as a Leader is to keep members in the seats. Around here that's called "retention." While the beancounters like it for financial reasons, I like it because it means I'm helping you stick with the plan and achieve your goals. To that end, I will be bringing in a survey this week and asking you all to anonymously let me know what kind of things Weight Watchers can do (both on a corporate and a local level) to keep you coming back. Here's your chance to influence what kind of stuff we do each week!

Recipe of the Week

Mix-In Margarita
3 Points

1 12 oz can diet Sprite
1 single serving packet of WW Mixins lemonade
1 lime (all the juice of)
2 Tbsp tequila
1 Tbsp triple sec

Fill a blender pitcher 2/3 full with ice. Add all the ingredients above. Blend until smooth. Enjoy!

What's Hot at

If I had a nickel for every time someone said "I can't do that" or "I'll never be able to change that" well, I wouldn't need to work for a living! If you think you can't change your ways, check out this article for tips on how you CAN.

Quote of the Week

"I don't believe the program has changed all that much...members will always need to know that first of all, they're not alone; secondly, they're not bad people for being overweight; and third, if they really want something, it's within their power to go and get it." - Jean Nidetch, founder of Weight Watchers

Friday, August 01, 2008

Newsletter, week of August 3rd

Last Week

Olympic athletes make it all look so effortless because they spend a lot of time practicing. You can practice good behavior in your head, and make it look effortless as well!

This Week

Staying on the Olympic theme, we'll talk about how to make your activity feel like games instead of something...less inspiring.


This week we gave a five pound star to Amber, and a 15 pound star to Teresa. Great job, ladies!

WW Product of the Week

SALE - all of our 2 Points snacks are on sale! You can get your bars, pretzels and cheddar twists at a sale price of 2 for $8. One box is still $4.50. Stock up so you have some safe snacks when you need them.

Weekly Potpourri

You may have heard that some cities are starting to require nutrition information to be posted at some restaurants. In an article Marta found in The Wall Street Journal this week, there was a website mentioned that publishes nutrition information for many local restaurants. If you've ever heard of the book Healthy Dining in San Diego then you've heard of these guys. Here is their data. Get smart about your restaurant dining - it can be eye opening.

Recipe of the Week

Potato and Green Bean Salad
POINTS: 3 (for 1 cup serving)

24 oz potatoes, fingerling variety, scrubbed, sliced into 1/4-inch-thick rounds
8 oz green snap beans, stem ends trimmed, cut into bite-size pieces
6 Tbsp fat-free, reduced-sodium chicken broth
1/4 cup shallots, finely chopped
2 Tbsp white wine vinegar
1 tsp Dijon mustard
1 tsp table salt
1/2 tsp black pepper, freshly ground
3 Tbsp olive oil, extra-virgin
3 Tbsp fresh tarragon, chopped
3 Tbsp dill, fresh, chopped
3 Tbsp chives, fresh, chopped

Put potatoes into a large pot. Fill pot half way up with water; bring to a boil over high heat. Boil until almost tender, about 6 to 8 minutes. Add green beans and cook until potatoes are tender and green beans are crisp-tender, about 2 to 3 minutes more. Drain; rinse under cold water and drain again.

Meanwhile, to make dressing, in a large serving bowl, whisk together broth, shallots, vinegar, mustard, salt and pepper. Drizzle in oil, whisking, until blended; stir in tarragon, dill and chives.

Add potatoes and green beans to bowl; toss gently, taking care not to break up potatoes, until mixed and coated with dressing. Yields about 1 cup per serving.

What's Hot at

Why on earth do we need to drink water? This article explores some of the myths about water, but also gives us a clue as to why it's part of the Good Health Guidelines.

Quote of the Week

"The first thing is to love your sport. Never do it to please someone else. It has to be yours." - Peggy Fleming

Friday, July 25, 2008

Newsletter, week of July 27th

Last Week

Have you been standing tall? Wearing clothes that fit? I bet you look great!

This Week

There are probably situations that make you feel like you're out of control. This week we'll talk about strategies to keep your cool, even when it feels like you can't.


Awards for the week include a 10 pound star for Maria, a 25 pound star for Trina, a 30 pound star for Loretta, and a 35 pound star for Roseana. Good going, girls!

WW Product of the Week

Preparation is a good way to keep in control. Get prepared by knowing the Points values of food you're likely to encounter. How best to do this? Our companions, of course! Whether it's at the grocery store or at a restaurant, our food companions give you the knowledge to make the smart choices.

Weekly Potpourri

Once again I point you to a favorite webcomic. This one is drawn by the wife of last week's artist. (I am secretly dying to have dinner with these two, it would probably be a hoot!)

Image courtesy of Natalie Dee

Recipe of the Week

This one is tried and true from Wednesday member Marta:

Asian-Style Lettuce Wraps
Serves 12
1 Points value

2 garlic cloves, finely minced
1/4 cup fresh lime juice
3 Tbsp low-sodium soy sauce
2 tsp sugar
1 tsp sesame oil
1/4 tsp crushed red pepper
2 cups shredded cooked chicken breast
1/4 cup chopped fresh cilantro
2 Tbsp chopped fresh mint
12 small, tender Bibb or iceberg lettuce leaves, rinsed, drained, and dried

Combine first 6 ingredients in a large bowl, stirring well with a whisk. Add shredded chicken and herbs, and toss to combine. Let stand 5 minutes.

Spoon about 2 1/2 tablespoons chicken mixture in center of each lettuce leaf.

What's Hot at

Are you unhappy with the rate of your weight loss? Maybe you're in The Twilight Zone! Trust me, I've been there, too.

Quote of the Week

The dictionary defines "rehearsal" as "making proficient by repeating." So, by repeating - mentally - what you want to achieve, you make yourself proficient in ANY imaginable challenge.

Friday, July 18, 2008

Newsletter, week of July 20th

Last Week

Getting to know your eating style is important. Did you figure out anything new about what your eating habits are?

This Week

Most of us probably wouldn't mind looking thinner. No matter where you're at on your journey, we'll talk about how to look better now, and how to feel better about it.


We had all sorts of celebrating to do this week: Stephanie got her 5 pound star, Vernay reached 20 pounds, Karen hit 25 pounds (48 total including her pre-WW loss!), Trixie hit 30 pounds. Floyd and Hethyr both got their 16 week charms, Velma got her 10% keychain, and Elise reached Lifetime!

WW Product of the Week

Mix-Ins: It's hot, so are you drinking enough water? If you don't like the taste of plain old water, or you get bored with it, try our flavor mix-ins. Wouldn't a glass of lemonade sound good right now? Our packets will flavor a 16 ounce container nicely.

Weekly Potpourri

Anyone who works in an office setting will probably get a kick out of this one. This is from one of my favorite webcomics, Toothpaste for Dinner:

toothpaste for dinner

If you can't read the writing on the pizza box it says "Let's get fat together." It feels like that sometimes, doesn't it?

Recipe of the Week

This is a recipe I found this past week on eTools that helped me use up a bunch of fresh produce I had on hand.

Minestrone with Kale
POINTS® Value: 3
Servings: 8

2 tsp olive oil
2 medium zucchini, quartered lengthwise and sliced 1/4-inch thick
10 medium baby carrots, halved widthwise if large
1 medium onion, chopped
2 cup kale, coarsely chopped
28 oz canned diced tomatoes, with basil, garlic and oregano, undrained
4 cups vegetable broth
15 oz canned great Northern beans, drained and rinsed
1 cup cooked orzo
1/4 tsp table salt
1/4 tsp black pepper
3/4 cup grated Parmesan cheese, Parmigiano-Reggiano recommended

Heat oil in a large pot. Add zucchini, carrots and onion; sauté over high heat until onion is transparent, about 7 minutes. Add kale; sauté until wilted, about 3 to 5 minutes.

Add diced tomatoes, broth and beans. Simmer until carrots are tender, about 20 minutes. Stir in cooked orzo, salt and pepper.

To serve, pour into bowls and sprinkle with cheese. Yields about 1 cup of soup and 1 1/2 tablespoons of cheese per serving.

What's Hot at

Do you take advantage of the messageboards at the Weight Watchers website? Whether you have eTools or not you're welcome to join the community. Here is a list of communities that you can join. There's something for just about every niche out there!

Quote of the Week

Refuse to criticize, condemn, or complain. Instead, think and talk only about the things you really want. - Brian Tracy

Friday, July 11, 2008

Newsletter, week of July 13th

Last Week

Having a visual image of what you want to achieve can help keep you motivated to do that one extra thing. Did you get inspired to kick it up a degree?

This Week

It's not just about what you eat, but about how you eat. This week we'll talk about eating patterns, and how yours works for you.


We celebrated first five pound awards for Glenda and Kathryn, and gave Velma her 20 pound star. Vernay reached her ten percent target this week, too!

WW Product of the Week

Once again, this is a topic that fits well with all of our cookbooks - if you need to change your eating pattern, switch up the foods you're choosing, move from Flex to Core (or the other way) our cookbooks are great resources. You'll find something for every cooking ability.

Weekly Potpourri

Sometimes exercise feels like a battle, but a great song can really put pep in your step. I don't usually have newsletter posts open for comments, but I'm going to try a little interactive thing and see how it goes. I'd love to know what songs you listen to when you're working out. Are you sweatin' to the oldies? Shaking your groove thing? I may steal some of your ideas!

Here's a list of some of the songs on my workout playlist:

Pocketful of Sunshine - Natasha Bedingfield
Here Comes Your Man - Pixies
Sabotage - Beastie Boys
It's Raining Men - Weather Girls
Superstition - Stevie Wonder

Recipe of the Week

Tequila-Lime Shrimp
POINTS® Value: 3
Servings: 6

1/3 cup fresh lime juice
1/2 Tbsp jalapeno pepper, minced (don't touch seeds with bare hands)
1/2 tsp chili powder, chipotle-variety
3/4 tsp sugar
3/4 fl oz tequila
1/4 cup cilantro, fresh, chopped, divided
1 Tbsp olive oil
1 medium garlic clove, minced
1/2 tsp sea salt, or to taste (plus some for garnish)
1 1/2 pound shrimp, jumbo-size, shelled and deveined (or leave tails on for a nicer presentation)

In a small bowl, combine lime juice, jalapeno, chili powder, sugar, tequila and 2 tablespoon of cilantro; set aside.

Heat oil in a large nonstick skillet over medium heat. Add garlic and salt; cook, stirring, until garlic is fragrant, about 1 minute. Add shrimp; sauté, until shrimp turn pink, about 4 minutes. Remove shrimp to a serving plate and cover to keep warm.

Add lime juice mixture to same skillet and place over high heat. Cook until alcohol burns off, stirring and scrapping sides of pan, about 2 minutes; pour over shrimp and garnish with remaining cilantro and more sea salt, if desired.

--courtesy of eTools

What's Hot at

Do you think that having knee pain means you can't exercise? It might not! Obviously it's best to go with a doctor's recommendation of what you should or shouldn't do, but check out what one expert has to say on the subject.

Quote of the Week

This week's quote comes courtesy of Marianne - when she said it on Monday, I knew I had to jot it down. Thanks!

"An excuse is the skin of a reason stuffed with a lie."

Thursday, July 03, 2008

Newsletter, week of July 6th

Last Week

Grilling can be a great way to celebrate summer holidays and keep your eating in check. Go ahead and throw another shrimp on the barbie!

This Week

Do you want to get fired up about your weight loss? Catch the spark at this week's meeting!


Becky received her 10 pound star this Wednesday. Monday folks, I'm looking forward to getting caught up on your successes this week.

WW Product of the Week

Member Kits - take our Companions everywhere you go so you'll always know the Points values of anything. Take our spiral bound journal with you for 12 weeks of tracking. Bump up to the Deluxe kit and you'll get a DVD and a book of motivational stories.

Weekly Potpourri

The topic of alcoholic beverages came up in discussion this week, and we talked about how they can really soak up the Points. Hungry Girl is a great reference for lower Point cocktails, and you can find a couple of neat martini recipes here, and a pina colada recipe.

Recipe of the Week

Summer Squash with Fresh Mint & Feta
Serves 4
2 Points value and Core

1 Tbsp + 1 tsp red-wine vinegar
1 Tbsp olive oil
1/2 tsp Dijon mustard
1 small garlic clove, crushed through a press
1/2 tsp salt
1/4 tsp black pepper
2 large zucchini, cut lengthwise into 1/2" slices
2 large summer squash, cut lengthwise into 1/2" slices
1/4 cup torn fresh mint
1/4 cup crumbled fat-free feta cheese

Preheat the grill to medium or prepare a medium fire. Meanwhile, whisk together the vinegar, oil, mustard, garlic, 1/4 tsp salt and 1/8 tsp pepper in a small bowl. Spray the zucchini and summer squash with olive oil nonstick spray; sprinkle with the remaining salt and pepper.

Place the zucchini and squash on the grill rack and grill until tender and lightly browned, 4-5 minutes on each side. Transfer to a platter. Re-whisk the dressing and drizzle over the squash; sprinkle with the mint and feta. Serve hot or at room temperature.

-- from Sizzle It! cookbook

What's Hot at

School's out for the summer, but Weight Watchers is always in session. This quiz tests how well you know your program materials. I hope you pass!

Quote of the Week

"A little more persistence, a little more effort and what seemed hopeless...may turn to glorious success." - Elbert Hubbard

Friday, June 27, 2008

Newsletter, week of June 29th

Last Week

Eating less is sometimes a battle. But with the tips and tricks we shared last week, you should be well on your way to making it happen.

This Week

Any grillmasters out there? We're going to talk about barbecuing, grilling, and how it can fit into a healthy summer eating plan.


Rebecca survived her first week on program! Maria reached her first five pounds of weight loss, and Vernay has now lost over 15 pounds. Great job, girls!

WW Product of the Week

Sizzle It! (and all the rest of our cookbooks) can be a great way to find some super recipes for your grilling and summer menu. You'll find stuff to throw on the grill, cool salads for when it's too hot to cook, and refreshing desserts for the times you want to splurge.

Weekly Potpourri

Maybe some of you have heard that Applebee's has been sued over their Weight Watchers menu items. Before you freak out, let's consider that we haven't seen the proof or evidence at this point. But anyone who has eaten at a restaurant while on Weight Watchers knows that it's not always easy to trust what the menu says. My personal opinion is that the entrees on that section of the Applebee's menu are still healthier than what's on their regular menu. And unless we're cooking the food ourselves, we can never be 100% sure what's in what we order. And that's okay. Remember, we don't need to be perfect to lose weight! We just need to do the best we can with the information we have. It will be interesting to see how this shakes out.

Recipe of the Week

How about a nice cool dessert for your July 4th holiday? I found this one on eTools:

Frozen Chocolate Mint Dessert
POINTS® Value: 3
Servings: 6

1 oz chocolate wafers, about 5 cookies
1/4 tsp mint extract
1 tsp unsweetened cocoa
7 oz fat-free whipped topping, about 1 whole aerosol can
1/4 cup skim milk
3 piece Weight Watchers by Whitman's Mint Patties, frozen, chopped into pieces
2 Tbsp chocolate syrup
6 Tbsp whipped topping, light or fat-free, vanilla or chocolate

Line six muffin holes with foil muffin liners. In a blender, combine wafers, extract, cocoa, fat-free whipped topping and milk; blend until completely combined. Divide mixture among prepared muffin liners; freeze for 2 hours or more.

Just before serving, top each with 1/6 of mint patties, 1 teaspoon of chocolate syrup and a tablespoon of whipped topping. Yields 1 mint dessert per serving.

What's Hot at

Have you ever checked out the community forums at our website? You don't have to have eTools, it's open to everyone. Here is a discussion on slow weight loss. Can you relate?

Quote of the Week

The future depends on what we do in the present. - Mahatma Gandhi

Friday, June 20, 2008

Newsletter, week of June 22nd

Last Week

Losing weight is almost like a road trip. Make sure you have your map so you know where you're headed! And sometimes the scenic route is the way to go.

This Week

Learning to eat less is hard. No doubt about it. This week we'll share tips on how to do it without feeling deprived.


I'm sure we had plenty to celebrate on Monday, so I apologize for leaving those folks out this week. But today is all about Kay, because she reached her 10% target on Wednesday morning!

WW Product of the Week

Check out our smoothies! They are still on sale through June 28th for $5 a box (regularly priced at $7.50). These are a great way to satisfy your dairy servings without spending too many Points. Now that great summer fruit is starting to show up, try experimenting with throwing some fruit into your blender with them.

Weekly Potpourri

I'm back! Many of you know that I was on vacation last week in New York City. I wore my pedometer in the interest of science, and check out these numbers:

Day 1: 30,838 steps
Day 2: 21,443 steps
Day 3: 20,759 steps
Day 4: 14, 174 steps

I only wore the pedometer on full days in NYC, so there are probably more steps I took on arrival and departure, but wow. To give you a sense of perspective, on a typical weekday I'm lucky to get in 5,000 steps. It's definitely a different lifestyle there! Now don't ask me about what I ate....

Recipe of the Week

Peanut Butter Blizzard
4 POINTS value

1 Chocolate or Vanilla Smoothie
1 Cup of skim milk
1 Cup of ice
1 Peanut Butter Bliss Bar cut into 4 pieces.

Add above to blender and blend.

What's Hot at

Here's an interesting article that I bet a lot of you can relate to. Why aren't you losing weight? If you've ever asked yourself that question, take a look!

Quote of the Week

That which you persist in doing becomes easier to do. Not that the nature of the thing itself has changed, but that your ability to do it has increased! - Ralph Waldo Emerson

Friday, June 06, 2008

Newsletter, week of June 8th

Last Week

I believe in you. Do YOU believe in you? Feeling capable and deserving of your goals goes a long way in keeping you on track. Believe it and achieve it!

This Week

Do you indulge yourself? Treat yourself well? We'll discuss ways to take care of ourselves and treat ourselves in non-food ways.


Dawn received her first 5 pound star, Linda and Bill both reached 25 pounds lost, Heidi has now lost 40 pounds, and Vernay got her 16 week Stay and Succeed charm.

WW Product of the Week

Our Mini Bars! Just one Points value and you get the taste of chocolate, caramel, peanut butter and all sorts of tasty things. Talk about an indulgence!

Weekly Potpourri

Every once in awhile someone will ask about dietary recommendations: sodium intake, for example. Most of the Weight Watchers Good Health Guidelines are pretty clear, but we don't address specific things like sodium, vitamin C, etc. Our Science Center has a nice article on this (along with some links to government guidelines) topic here. Educate yourself so you can outsmart that fat!

Recipe of the Week

Everyone thinks that Southern food won't fit too well in a healthy eating program, right? Well our friends at Hungry Girl have found a way to lighten it up! Check ot some great recipes here. Sausage gravy? Oh yeah!

What's Hot at

I know that many of you are already regular exercisers, but here's a great article on learning to love exercise. And as it says, even athletes get the blues - so check it out whether you're active or not!

Quote of the Week

Take care of yourself. Good health is everyone's major source of wealth. Without it, happiness is almost impossible.