Last Week
Visualizing your goal can be a great way to make sure you achieve it. Along the way, don't forget to learn from your experiences, and celebrate every step!
This Week
Good nutrition and balance can be key to outsmarting the fat. This week we'll get wise to the Good Health Guidelines that will help get us there.
Monday folks - we've got an extra pair of hands to help us at the scale this week, so you shouldn't have to stand in line so long. Don't let last week's crowd scare you away!
Kudos
Gosh, where do I begin? Elise, Angela and Olivia got their first five pound stars; Janedra and Sandee both reached 10 pounds lost. Bill has now lost 15 pounds, and Tania, Erin and Dolly are at 20 pounds gone. Patty has broken through 30 pounds and Dennis is up to 55 pounds lost. And last, but certainly not least, Judy became a Lifetime Member!
WW Product of the Week
Weight Watchers Smoothies - one of the toughest Good Health Guidelines for many members is getting in the 2-3 servings of dairy every day. So check out our smoothies - mixed with water you'll spend 1 Point and get 1 serving of dairy. Mixed with nonfat milk, you'll spend 3 Points and get 2 servings of dairy! My favorite is the chocolate....
Weekly Potpourri
Some people feel it is easier to commit to an exercise plan when they have a goal in mind. Something to train for, perhaps. If you like to walk or run for activity, consider entering an event. There are many 5K and similar events in town, and a great place to find them is Raceplace. Just think how fun it will be when people are cheering for you at the finish line!
Recipe of the Week
Jalapeno Swappers
Courtesy of Hungry Girl
Serves 2
2 Points
5 whole, fresh jalapenos
1/4 cup fat-free cream cheese
1/4 cup shredded fat-free cheddar cheese
1/2 cup Fiber One cereal
1/4 cup Egg Beaters, Original
Optional: salt, pepper and/or garlic powder
Preheat oven to 350 degrees. Halve the jalapenos lengthwise, and remove the seeds, stems, and membranes. Wash halves and dry them very well; set aside.
Combine cream cheese and cheese shreds. If desired, season cheese mixture with salt, pepper, and/or garlic powder.
Using a blender, grind Fiber One to a breadcrumb-like consistency. If you like, season crumbs with salt, pepper, and/or garlic powder. Place crumbs in one small dish and Egg Beaters in another.
Stuff each pepper half with cheese mixture. Coat both sides of each pepper half with Egg Beaters, and then with Fiber One crumbs. Place peppers on a baking pan sprayed with nonstick spray, and place in oven. Cook for 25 minutes (for very spicy poppers) to 30 minutes (medium-hot poppers). Makes 10 poppers.
What's Hot at WW.com
A very common question is "can I really eat as many vegetables as I like and still count them as zero Points?" Check out this article for a discussion of zero Point foods in general, and how they can fit in your program.
Quote of the Week
When you feel confident, comfortable, and in control, you eat wisely. And when you eat wisely, you feel confident, comfortable, and in control.
Friday, February 29, 2008
Friday, February 22, 2008
Newsletter, week of February 24th
Last Week
Fight off ANTs with some of our tools and habits, and you'll be on your way to success!
This Week
We'll get the last 5 steps to success, which will include things like visualization and perserverance.
Kudos
Fran, Karen and Gloria received their first five pound stars this week. Scott, Libby and Nadia reached the 10 pound mark while Spencer got his 20 pound star. Lynn reached 30 pounds of weight loss, and Laketa has reached 70 pounds lost!
WW Product of the Week
Guaranteeing success means you have the right tools on hand. Our member kits can make sure that's true. Get our full Points listings in the two companions, and have 12 weeks of journals available bound together. Our deluxe member kit even contains motivational writings and a DVD!
Weekly Potpourri
If you read the Hungry Girl website, you may have already seen these, but I think these shirts are a scream. I should probably spring for the one with the doughnut on it - Think First, right?
Recipe of the Week
Are you kidding me? I posted a ton of our recipe swap results a few days ago, so I think I'm off the hook this time....
What's Hot at WW.com
Since it's raining today, you may not be able to get out and do your normal workout. But don't let that stop you! Here are some ideas for things you can do no matter what's going on outside.
Quote of the Week
"If you dream it, you can achieve it!"
Fight off ANTs with some of our tools and habits, and you'll be on your way to success!
This Week
We'll get the last 5 steps to success, which will include things like visualization and perserverance.
Kudos
Fran, Karen and Gloria received their first five pound stars this week. Scott, Libby and Nadia reached the 10 pound mark while Spencer got his 20 pound star. Lynn reached 30 pounds of weight loss, and Laketa has reached 70 pounds lost!
WW Product of the Week
Guaranteeing success means you have the right tools on hand. Our member kits can make sure that's true. Get our full Points listings in the two companions, and have 12 weeks of journals available bound together. Our deluxe member kit even contains motivational writings and a DVD!
Weekly Potpourri
If you read the Hungry Girl website, you may have already seen these, but I think these shirts are a scream. I should probably spring for the one with the doughnut on it - Think First, right?
Recipe of the Week
Are you kidding me? I posted a ton of our recipe swap results a few days ago, so I think I'm off the hook this time....
What's Hot at WW.com
Since it's raining today, you may not be able to get out and do your normal workout. But don't let that stop you! Here are some ideas for things you can do no matter what's going on outside.
Quote of the Week
"If you dream it, you can achieve it!"
Wednesday, February 20, 2008
Recipe Swap: Marta's Lemon-Dill Fingerling Potatoes
Lemon-Dill Fingerling Potatoes
Serves 4
2 Points and Core
1 pound fingerling potatoes, scrubbed and cut lengthwise in half
1/3 cup fresh dill, chopped
2 Tbsp fresh lemon juice
4 tsp olive oil
1/2 tsp salt
Freshly ground pepper, to taste
Preheat the oven to 400. Line a large baking sheet with foil.
Combine the potatoes, dill, lemon juice and oil in a bowl; spread in a single layer on the baking sheet. Roast 20 minutes; turn the potatoes. Roast the potatoes until tender and golden brown, 15-20 minutes. Sprinkle with the salt and pepper.
Serves 4
2 Points and Core
1 pound fingerling potatoes, scrubbed and cut lengthwise in half
1/3 cup fresh dill, chopped
2 Tbsp fresh lemon juice
4 tsp olive oil
1/2 tsp salt
Freshly ground pepper, to taste
Preheat the oven to 400. Line a large baking sheet with foil.
Combine the potatoes, dill, lemon juice and oil in a bowl; spread in a single layer on the baking sheet. Roast 20 minutes; turn the potatoes. Roast the potatoes until tender and golden brown, 15-20 minutes. Sprinkle with the salt and pepper.
Recipe Swap: Marta's Asian-Style Sea Bass
Asian-Style Sea Bass
Serves 4
3 Points
1 pound sea bass fillets, cut into 4 pieces
3 scallions, thinly sliced
2 Tbsp reduced-sodium soy sauce
1 Tbsp minced peeled fresh ginger
2 tsp Asian sesame oil
2 cups cooked white rice
Cut out a 12x18 inch rectangle of foil. Add the sea bass; top with the scallions, 1 Tbsp of soy sauce, the ginger, and oil. Fold the foil into a packet, making a tight seal.
Bring 1 inch of water to a boil in a large skillet. Add the packet to the water; reduce the heat, cover tightly, and cook 35-40 minutes. Open the packet and check the fish; it should be just opaque in the center. If the fish is not fully cooked, reseal the packet and return it to skillet until cooked through. Serve, drizzled with the remaining soy sauce, any juices, and the rice.
Serves 4
3 Points
1 pound sea bass fillets, cut into 4 pieces
3 scallions, thinly sliced
2 Tbsp reduced-sodium soy sauce
1 Tbsp minced peeled fresh ginger
2 tsp Asian sesame oil
2 cups cooked white rice
Cut out a 12x18 inch rectangle of foil. Add the sea bass; top with the scallions, 1 Tbsp of soy sauce, the ginger, and oil. Fold the foil into a packet, making a tight seal.
Bring 1 inch of water to a boil in a large skillet. Add the packet to the water; reduce the heat, cover tightly, and cook 35-40 minutes. Open the packet and check the fish; it should be just opaque in the center. If the fish is not fully cooked, reseal the packet and return it to skillet until cooked through. Serve, drizzled with the remaining soy sauce, any juices, and the rice.
Recipe Swap: Marta's Lentil Spinach Soup
Lentil Spinach Soup
Serves 6
3 Points
5 cups warm water
1 cup brown lentils, sorted and rinsed
1 Tbsp unsalted butter
1 tsp cumin seeds
1 large red onion, halved and thinly sliced
5 medium garlic cloves, minced
1 large tomato, diced
2 Thai, cayenne, or serrano chiles, minced
1 tsp salt
10oz bag triple-washed spinach, rinsed and coarsely chopped
Bring 4 cups of the water and the lentils to a boil in a saucepan over medium-high heat; lower the heat and simmer, partially covered, until the lentils are tender, 20-25 minutes.
Melt butter in a large nonstick skillet over medium-high heat. Add the cumin seeds and sizzle just until fragrant, 10-15 seconds. Immediately add the onion and garlic and stir-fry until golden brown, 3-4 minutes.
Stir in the tomato, chiles, salt, and the remaining 1 cup of water; bring to a boil. Pour the tomato-onion mixture into the saucepan with the lentils. Simmer, covered, stirring occasionally, until the flavors are blended, about 15 minutes. Stir in the spinach just before serving.
Serves 6
3 Points
5 cups warm water
1 cup brown lentils, sorted and rinsed
1 Tbsp unsalted butter
1 tsp cumin seeds
1 large red onion, halved and thinly sliced
5 medium garlic cloves, minced
1 large tomato, diced
2 Thai, cayenne, or serrano chiles, minced
1 tsp salt
10oz bag triple-washed spinach, rinsed and coarsely chopped
Bring 4 cups of the water and the lentils to a boil in a saucepan over medium-high heat; lower the heat and simmer, partially covered, until the lentils are tender, 20-25 minutes.
Melt butter in a large nonstick skillet over medium-high heat. Add the cumin seeds and sizzle just until fragrant, 10-15 seconds. Immediately add the onion and garlic and stir-fry until golden brown, 3-4 minutes.
Stir in the tomato, chiles, salt, and the remaining 1 cup of water; bring to a boil. Pour the tomato-onion mixture into the saucepan with the lentils. Simmer, covered, stirring occasionally, until the flavors are blended, about 15 minutes. Stir in the spinach just before serving.
Recipe Swap: No-Noodle Lasagna
No-Noodle Lasagna
Courtesy of Hungry Girl
Serves 4
4 Points per serving
1 lb. (about 3 medium-sized) zucchini, ends removed and sliced lengthwise into wide, flat strips
1 large portabello mushroom, sliced into strips
1 large eggplant, ends removed and sliced lengthwise into wide, flat strips
15 oz. frozen chopped spinach, thawed, thoroughly drained and patted dry
16 oz. canned tomato sauce with garlic flavoring
1 cup frozen ground-beef-style soy crumbles
1 egg white
1 cup fat-free ricotta cheese
1/2 cup shredded fat-free mozzarella cheese
1 tbsp. reduced-fat parmesan-style grated topping
1 tbsp. chopped basil
1/4 tsp. salt
pinch nutmeg
Preheat oven to 425 degrees. Heat soy crumbles in the microwave for 30 seconds, and set aside. Set out a row of several paper towels (as you cook the veggies, transfer them to the paper towels to drain excess moisture).
Spritz a large pan evenly with nonstick spray, and bring to high heat. Once hot, lay as many zucchini and mushroom slices as you can fit flat in the pan, and cook for about 2 minutes per side. Continue until all slices are cooked, removing the pan from heat and re-spraying it between batches. Cook eggplant slices for about 3 minutes per side, continuing to work in batches (removing and re-spraying pan each time).
Next, in a large bowl, mix the spinach, egg white, ricotta cheese, basil, salt and nutmeg. Stir well and set aside.
Spray a deep 8" X 8" pan with nonstick spray. Pour half (8 oz.) of the tomato sauce into the bottom of the pan. Then, layer half of the veggie slices on top in assorted order. Spread half of the spinach mixture on top. Next, sprinkle the soy crumbles evenly into the pan. Layer with remaining veggies, and then spread the rest of the spinach mixture on top. Cover with the remaining tomato sauce. Then, evenly top the lasagna with the mozzarella and grated cheese.
Finally, bake uncovered for 30 minutes (or until the cheese on top starts to brown). Let cool, cut into 4 pieces, and dig in!
Courtesy of Hungry Girl
Serves 4
4 Points per serving
1 lb. (about 3 medium-sized) zucchini, ends removed and sliced lengthwise into wide, flat strips
1 large portabello mushroom, sliced into strips
1 large eggplant, ends removed and sliced lengthwise into wide, flat strips
15 oz. frozen chopped spinach, thawed, thoroughly drained and patted dry
16 oz. canned tomato sauce with garlic flavoring
1 cup frozen ground-beef-style soy crumbles
1 egg white
1 cup fat-free ricotta cheese
1/2 cup shredded fat-free mozzarella cheese
1 tbsp. reduced-fat parmesan-style grated topping
1 tbsp. chopped basil
1/4 tsp. salt
pinch nutmeg
Preheat oven to 425 degrees. Heat soy crumbles in the microwave for 30 seconds, and set aside. Set out a row of several paper towels (as you cook the veggies, transfer them to the paper towels to drain excess moisture).
Spritz a large pan evenly with nonstick spray, and bring to high heat. Once hot, lay as many zucchini and mushroom slices as you can fit flat in the pan, and cook for about 2 minutes per side. Continue until all slices are cooked, removing the pan from heat and re-spraying it between batches. Cook eggplant slices for about 3 minutes per side, continuing to work in batches (removing and re-spraying pan each time).
Next, in a large bowl, mix the spinach, egg white, ricotta cheese, basil, salt and nutmeg. Stir well and set aside.
Spray a deep 8" X 8" pan with nonstick spray. Pour half (8 oz.) of the tomato sauce into the bottom of the pan. Then, layer half of the veggie slices on top in assorted order. Spread half of the spinach mixture on top. Next, sprinkle the soy crumbles evenly into the pan. Layer with remaining veggies, and then spread the rest of the spinach mixture on top. Cover with the remaining tomato sauce. Then, evenly top the lasagna with the mozzarella and grated cheese.
Finally, bake uncovered for 30 minutes (or until the cheese on top starts to brown). Let cool, cut into 4 pieces, and dig in!
Recipe Swap: Minna's Spaghetti Bolognese
Spaghetti Bolognese
Makes 4 Servings
8 Points and Core
3/4 pound ground lean beef (5% or less fat)
1 onion, finely chopped
2 garlic cloves, minced
1 carrot, chopped
3 cups sliced fresh mushrooms
14.5oz can diced tomatoes
1 Tbsp tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 cup fat-free milk
1/2 tsp salt
1/4 tsp freshly ground pepper
1/2 pound whole-wheat spaghetti
Fresh basil leaves for garnish (optional)
Spray a large nonstick skillet with canola oil nonstick spray and set over medium-high heat. Add the beef and cook, stirring frequently to break it up, until browned, 5-8 minutes. Add the onion and garlic; cook, stirring occasionally, until softened, about 5 minutes. Stir in the carrot and cook about 2 minutes. Stir in the mushrooms, tomatoes, tomato paste, basil and oregano; bring to a boil. Reduce the heat and simmer, covered, 10 minutes. Add the milk and cook, uncovered, until the sauce is thickened, about 15 minutes longer. Stir in the salt and pepper.
Meanwhile, cook the spaghetti according to package directions. Drain, divide among 4 plates, and top with the sauce. Garnish with the basil leaves.
Makes 4 Servings
8 Points and Core
3/4 pound ground lean beef (5% or less fat)
1 onion, finely chopped
2 garlic cloves, minced
1 carrot, chopped
3 cups sliced fresh mushrooms
14.5oz can diced tomatoes
1 Tbsp tomato paste
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 cup fat-free milk
1/2 tsp salt
1/4 tsp freshly ground pepper
1/2 pound whole-wheat spaghetti
Fresh basil leaves for garnish (optional)
Spray a large nonstick skillet with canola oil nonstick spray and set over medium-high heat. Add the beef and cook, stirring frequently to break it up, until browned, 5-8 minutes. Add the onion and garlic; cook, stirring occasionally, until softened, about 5 minutes. Stir in the carrot and cook about 2 minutes. Stir in the mushrooms, tomatoes, tomato paste, basil and oregano; bring to a boil. Reduce the heat and simmer, covered, 10 minutes. Add the milk and cook, uncovered, until the sauce is thickened, about 15 minutes longer. Stir in the salt and pepper.
Meanwhile, cook the spaghetti according to package directions. Drain, divide among 4 plates, and top with the sauce. Garnish with the basil leaves.
Recipe Swap: Minna's Tropical Bean Salsa
Tropical Bean Salsa
Serves 4
1 Point per serving and Core
1 red onion, diced
1 mango, peeled, pitted and diced
1/2 red bell pepper, seeded and diced
1/2 cup fresh or thawed frozen corn kernels
1/2 cup canned black beans, rinsed and drained
2 Tbsp fresh lime juice
1/4 tsp salt
1/8 tsp freshly ground pepper
2 Tbsp chopped fresh cilantro or parsley
In a medium bowl, combine the onion, mango, bell pepper, corn, beans, lime juice, salt, and pepper. Let stand 5 minutes to allow the flavors to blend. Stir in the cilantro.
Serves 4
1 Point per serving and Core
1 red onion, diced
1 mango, peeled, pitted and diced
1/2 red bell pepper, seeded and diced
1/2 cup fresh or thawed frozen corn kernels
1/2 cup canned black beans, rinsed and drained
2 Tbsp fresh lime juice
1/4 tsp salt
1/8 tsp freshly ground pepper
2 Tbsp chopped fresh cilantro or parsley
In a medium bowl, combine the onion, mango, bell pepper, corn, beans, lime juice, salt, and pepper. Let stand 5 minutes to allow the flavors to blend. Stir in the cilantro.
Recipe Swap: Minna's Baked Garlic-Herb Wonton Crisps
Baked Garlic-Herb Wonton Crisps
Courtesy of eTools
Serves 4
2 Points per serving
20 wonton wrappers
2 sprays cooking spray
1 tsp minced garlic
1 Tbsp fresh chopped thyme
1 Tbsp fresh chopped rosemary
Preheat oven to 425. Coat a baking sheet with cooking spray and place wonton wrappers on sheet in a single layer. Bake for 2 minutes; remove from oven.
Flip wrappers; sprinkle with garlic and herbs. Lightly coat wrappers with cooking spray and bake for 2 more minutes. Remove from oven and place wrappers on a wire rack to cool. Yields 5 "crisps" per serving.
This sounds like a good recipe to adapt - use whatever herbs and spices you've got. How about curry? Or maybe dill?
Courtesy of eTools
Serves 4
2 Points per serving
20 wonton wrappers
2 sprays cooking spray
1 tsp minced garlic
1 Tbsp fresh chopped thyme
1 Tbsp fresh chopped rosemary
Preheat oven to 425. Coat a baking sheet with cooking spray and place wonton wrappers on sheet in a single layer. Bake for 2 minutes; remove from oven.
Flip wrappers; sprinkle with garlic and herbs. Lightly coat wrappers with cooking spray and bake for 2 more minutes. Remove from oven and place wrappers on a wire rack to cool. Yields 5 "crisps" per serving.
This sounds like a good recipe to adapt - use whatever herbs and spices you've got. How about curry? Or maybe dill?
Tuesday, February 19, 2008
Recipe Swap: Jessica's Recipes
Jessica has her own weight loss blog, and has promised to start posting some of her favorite recipes over there.
So far, she's got a recipe for chicken in creamy pan sauce posted that's only 5 Points.
Check it out!
So far, she's got a recipe for chicken in creamy pan sauce posted that's only 5 Points.
Check it out!
Recipe Swap: Stephanie's Easy Cheese Lasagna
Easy Cheese Lasagna
Makes 6 servings
6 Points
28oz jar spaghetti sauce
6 uncooked lasagna noodles
15oz container fat free ricotta cheese
1-2 cups sliced or chopped raw vegetables (I like zucchini, onions & red bell pepper)
8oz package shredded low-fat mozzarella cheese
Preheat oven to 375. Spray 11x7-inch baking dish with non-stick cooking spray. Spread 1/3 of the sauce on bottom of dish; arrange 3 noodles in a single layer over the sauce. Top with another 1/3 of the sauce, all of the ricotta cheese and vegetables, and ½ of the mozzarella cheese, then remaining noodles in a single layer. Spread evenly with remaining sauce.
Cover dish with foil; bake until noodles are tender and mixture is piping hot, about 1 hour. Sprinkle with remaining mozzarella cheese; bake uncovered 5 minutes longer. Let stand 5 minutes before cutting.
Makes 6 servings
6 Points
28oz jar spaghetti sauce
6 uncooked lasagna noodles
15oz container fat free ricotta cheese
1-2 cups sliced or chopped raw vegetables (I like zucchini, onions & red bell pepper)
8oz package shredded low-fat mozzarella cheese
Preheat oven to 375. Spray 11x7-inch baking dish with non-stick cooking spray. Spread 1/3 of the sauce on bottom of dish; arrange 3 noodles in a single layer over the sauce. Top with another 1/3 of the sauce, all of the ricotta cheese and vegetables, and ½ of the mozzarella cheese, then remaining noodles in a single layer. Spread evenly with remaining sauce.
Cover dish with foil; bake until noodles are tender and mixture is piping hot, about 1 hour. Sprinkle with remaining mozzarella cheese; bake uncovered 5 minutes longer. Let stand 5 minutes before cutting.
Recipe Swap: Stephanie's Split Pea Soup
Split Pea Soup
Makes 8 servings
2 Points
4 cups water
3 carrots, peeled and thinly sliced
16oz bag dried green split pies, picked over, rinsed and drained
3 celery stalks, sliced
1 cup low-sodium chicken broth
3 slices Canadian bacon, diced
1 tsp salt
Mix all the ingredients into a crock pot. Cover and cook on high until vegetables and peas are tender, about 5 hours.
This soup gets really thick if you let it stand for a few days. I like it that way, because it feels really substantial, though it has earned the nickname “split pea paste” in my house. You may want to add water to thin it out if you’re serving it over several days.
Makes 8 servings
2 Points
4 cups water
3 carrots, peeled and thinly sliced
16oz bag dried green split pies, picked over, rinsed and drained
3 celery stalks, sliced
1 cup low-sodium chicken broth
3 slices Canadian bacon, diced
1 tsp salt
Mix all the ingredients into a crock pot. Cover and cook on high until vegetables and peas are tender, about 5 hours.
This soup gets really thick if you let it stand for a few days. I like it that way, because it feels really substantial, though it has earned the nickname “split pea paste” in my house. You may want to add water to thin it out if you’re serving it over several days.
Recipe Swap: Fakeout Shakeout
Fakeout Shakeout
Recipe courtesy of Hungry Girl
Serves 1
3 Points
1/4 cup Dreyer's Slow Churned Light, Vanilla
5oz. 8th Continent Light Vanilla Soy Milk
1/2 pack of 100 Calorie Packs Oreo Thin Crisps
2 Splenda packets
1 cup of ice
1 tsp. Coffee-Mate Fat Free French Vanilla Non-Dairy Creamer powder (dissolved in a small amount of warm water)
Place all ingredients in blender. Blend on high for 45-60 seconds. Pour and enjoy.
Recipe courtesy of Hungry Girl
Serves 1
3 Points
1/4 cup Dreyer's Slow Churned Light, Vanilla
5oz. 8th Continent Light Vanilla Soy Milk
1/2 pack of 100 Calorie Packs Oreo Thin Crisps
2 Splenda packets
1 cup of ice
1 tsp. Coffee-Mate Fat Free French Vanilla Non-Dairy Creamer powder (dissolved in a small amount of warm water)
Place all ingredients in blender. Blend on high for 45-60 seconds. Pour and enjoy.
Recipe Swap: Fluff-tastic Frozen Peanut Butter Cups
Fluff-tastic Frozen Peanut Butter Cups
Recipe courtesy of Aimee's Adventures
Serves 12
2 Points Each
1 (8 oz.) Container Fat Free Cool Whip
1/3 Cup Reduced Fat Creamy (or Chunky) Peanut Butter
1/4 Cup Hershey's Light Chocolate Syrup
Line a 12 cupcake pan with cupcake holders (foil ones work best). Combine 1 Cup of Cool Whip and the peanut butter, with a whisk. Fold in remaining Cool Whip. Divide the mixture into the liners evenly (approx. 2 1/2 tablespoons each). Top each cup with a dollop of chocolate syrup. Freeze.
Recipe courtesy of Aimee's Adventures
Serves 12
2 Points Each
1 (8 oz.) Container Fat Free Cool Whip
1/3 Cup Reduced Fat Creamy (or Chunky) Peanut Butter
1/4 Cup Hershey's Light Chocolate Syrup
Line a 12 cupcake pan with cupcake holders (foil ones work best). Combine 1 Cup of Cool Whip and the peanut butter, with a whisk. Fold in remaining Cool Whip. Divide the mixture into the liners evenly (approx. 2 1/2 tablespoons each). Top each cup with a dollop of chocolate syrup. Freeze.
Recipe Swap: Judy's Vegetable Bean Soup
Vegetable Bean Soup
Serves 6
4 Points per serving
2 cans fat free vegetable broth
1 cup water
1 lb. bag frozen mixed vegetables
1 can stewed tomatoes
1/3 cup angel hair pasta, broken into 2" lengths
1 can kidney beans
1 can black beans
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 cup grated Parmesan cheese
Pour broth and water into 4.5 quart pot over high heat. While heating, add frozen vegetables, tomatoes (including juice) and pasta. Cover and bring to a boil.
Rinse and drain both cans of beans.
When soup boils, uncover and stir. Add beans, Italian seasoning & garlic powder. Reduce heat to medium high and cook 5 minutes, stirring frequently.
Reduce heat to low and add Parmesan. Simmer 5 minutes, while stirring.
Serves 6
4 Points per serving
2 cans fat free vegetable broth
1 cup water
1 lb. bag frozen mixed vegetables
1 can stewed tomatoes
1/3 cup angel hair pasta, broken into 2" lengths
1 can kidney beans
1 can black beans
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 cup grated Parmesan cheese
Pour broth and water into 4.5 quart pot over high heat. While heating, add frozen vegetables, tomatoes (including juice) and pasta. Cover and bring to a boil.
Rinse and drain both cans of beans.
When soup boils, uncover and stir. Add beans, Italian seasoning & garlic powder. Reduce heat to medium high and cook 5 minutes, stirring frequently.
Reduce heat to low and add Parmesan. Simmer 5 minutes, while stirring.
Recipe Swap: Judy's Key Lime Pie
Key Lime Pie
Serves 8
3 Points per serving
1/4 cup water
1 package (4 serving size) sugar-free lime gelatin
2 6oz containers key lime yogurt
8oz frozen fat free whipped topping, thawed
1 reduced fat graham cracker pie crust
Add gelatin to 1/4 cup boiling water, stir until dissolved. Whisk together gelatin mixture and yogurt in a large bowl. Fold in whipped topping. Spread into crust.
Refrigerate 4 hours.
Serves 8
3 Points per serving
1/4 cup water
1 package (4 serving size) sugar-free lime gelatin
2 6oz containers key lime yogurt
8oz frozen fat free whipped topping, thawed
1 reduced fat graham cracker pie crust
Add gelatin to 1/4 cup boiling water, stir until dissolved. Whisk together gelatin mixture and yogurt in a large bowl. Fold in whipped topping. Spread into crust.
Refrigerate 4 hours.
Recipe Swap: Marianne's Creamy Pumpkin Curry Soup
Creamy Pumpkin Curry Soup
Serves 4
4 Points per serving
1 Tbsp olive oil
1 cup chopped onion
1 pressed clove garlic
2 tsp curry powder (mild or hot)
salt & pepper to taste
14.5oz can chicken broth + 1 can water
15oz can pumpkin (not spiced)
3/4 cup light coconut milk
Cook onion in oil until soft, about 5 minutes. Add garlic, curry, salt and pepper, cooking one minute more.
Add broth, water and pumpkin; mix well. Reduce heat and cook on low for 20 minutes, stirring occasionally. Stir in coconut milk.
Puree soup in blender in batches until smooth, or use a stick blender. Heat through before serving. Flavor is more developed if made a day ahead. Garnish with a dollop of fat free yogurt (i.e. Greek strained) if desired.
When doubling recipe use one 13.5oz can of coconut milk.
Serves 4
4 Points per serving
1 Tbsp olive oil
1 cup chopped onion
1 pressed clove garlic
2 tsp curry powder (mild or hot)
salt & pepper to taste
14.5oz can chicken broth + 1 can water
15oz can pumpkin (not spiced)
3/4 cup light coconut milk
Cook onion in oil until soft, about 5 minutes. Add garlic, curry, salt and pepper, cooking one minute more.
Add broth, water and pumpkin; mix well. Reduce heat and cook on low for 20 minutes, stirring occasionally. Stir in coconut milk.
Puree soup in blender in batches until smooth, or use a stick blender. Heat through before serving. Flavor is more developed if made a day ahead. Garnish with a dollop of fat free yogurt (i.e. Greek strained) if desired.
When doubling recipe use one 13.5oz can of coconut milk.
Friday, February 15, 2008
Newsletter, week of February 17th
Last Week
Tap dancing, Dance Dance Revolution, you guys know where it's at! Activity doesn't have to be boring, and when it's fun, you're more likely to fit it in your busy schedule.
This Week
Extinguish ANTs! What on earth is the crazy WW leader talking about? Here's a hint: it's going to involve some of the Tools for Living and Helpful Habits.
Monday group! Yes, we're open on Presidents' Day. And yes, we're going to be having a recipe swap. Bring your favorite recipe to share with the group. Photocopies are wonderful, but be prepared with a pen to copy down some things in case there aren't enough to go around.
Kudos
We gave out a bunch of 5 and 10 pound awards this week: Lisa, Sandee, Lena, Trina and Chanel, great job! Spencer reached his 10% target this week and got his keychain. Congratulations!
WW Product of the Week
Three-Month Journal - the verdict is in: many of our successful members are convinced that tracking their food intake is key to their success. What better way to do that than with our spiral bound journal? No more forgetting to pick one up at the weigh-in, plus you have the benefit of keeping your history with you. Had a great week? There it is for you to see (and repeat).
Weekly Potpourri
Have you ever run across something that you've had trouble figuring the Points on? Chances are Calorie King can help. You can search for all sorts of foods in all sorts of categories. Keep this on hand for the summertime, and you'll be able to find the nutrition information (so you can use your PointsFinder) on a deep fried Twinkie.
Recipe of the Week
This week's recipe is from Patty in the Wednesday morning group - she brought this one to our recipe swap.
Patty's Lentil Tacos
Serves 4
5 Points
1 tsp olive oil
1 cup minced onions
1/2 cup minced celery
1 clove garlic, minced
1 cup red lentils
1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
2 cups vegetable broth
1 cup salsa
8 La Tortilla Factory small wheat tortillas
Shredded lettuce (optional)
Chopped tomatoes (optional)
In large frying pan over medium heat, add olive oil and saute onions, celery and garlic for 5 minutes. Stir in lentils, chili powder, cumin and oregano. Cook for 1 minute. Add the broth. Cover and cook for 20 minutes, or until lentils are tender. Remove the lid and cook, stirring often, until the lentils are thickened, about 10 minutes. Add salsa. Warm tortillas. Fill tortillas with lentil mixture. Top with shredded lettuce and chopped tomatoes.
What's Hot at WW.com
Making activity fun was last week's topic, but it's still something to think about. Maybe you'd think it would be fun to exercise with a buddy. Here are some tips on how to choose one. Who knows, maybe you'll find one at this week's meeting!
Quote of the Week
“Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours” - Swedish proverb
Tap dancing, Dance Dance Revolution, you guys know where it's at! Activity doesn't have to be boring, and when it's fun, you're more likely to fit it in your busy schedule.
This Week
Extinguish ANTs! What on earth is the crazy WW leader talking about? Here's a hint: it's going to involve some of the Tools for Living and Helpful Habits.
Monday group! Yes, we're open on Presidents' Day. And yes, we're going to be having a recipe swap. Bring your favorite recipe to share with the group. Photocopies are wonderful, but be prepared with a pen to copy down some things in case there aren't enough to go around.
Kudos
We gave out a bunch of 5 and 10 pound awards this week: Lisa, Sandee, Lena, Trina and Chanel, great job! Spencer reached his 10% target this week and got his keychain. Congratulations!
WW Product of the Week
Three-Month Journal - the verdict is in: many of our successful members are convinced that tracking their food intake is key to their success. What better way to do that than with our spiral bound journal? No more forgetting to pick one up at the weigh-in, plus you have the benefit of keeping your history with you. Had a great week? There it is for you to see (and repeat).
Weekly Potpourri
Have you ever run across something that you've had trouble figuring the Points on? Chances are Calorie King can help. You can search for all sorts of foods in all sorts of categories. Keep this on hand for the summertime, and you'll be able to find the nutrition information (so you can use your PointsFinder) on a deep fried Twinkie.
Recipe of the Week
This week's recipe is from Patty in the Wednesday morning group - she brought this one to our recipe swap.
Patty's Lentil Tacos
Serves 4
5 Points
1 tsp olive oil
1 cup minced onions
1/2 cup minced celery
1 clove garlic, minced
1 cup red lentils
1 Tbsp chili powder
2 tsp ground cumin
1 tsp dried oregano
2 cups vegetable broth
1 cup salsa
8 La Tortilla Factory small wheat tortillas
Shredded lettuce (optional)
Chopped tomatoes (optional)
In large frying pan over medium heat, add olive oil and saute onions, celery and garlic for 5 minutes. Stir in lentils, chili powder, cumin and oregano. Cook for 1 minute. Add the broth. Cover and cook for 20 minutes, or until lentils are tender. Remove the lid and cook, stirring often, until the lentils are thickened, about 10 minutes. Add salsa. Warm tortillas. Fill tortillas with lentil mixture. Top with shredded lettuce and chopped tomatoes.
What's Hot at WW.com
Making activity fun was last week's topic, but it's still something to think about. Maybe you'd think it would be fun to exercise with a buddy. Here are some tips on how to choose one. Who knows, maybe you'll find one at this week's meeting!
Quote of the Week
“Fear less, hope more; Eat less, chew more; Whine less, breathe more; Talk less, say more; Love more, and all good things will be yours” - Swedish proverb
Friday, February 08, 2008
Newsletter, week of February 10th
Last Week
Are you ready for restaurant dining? You will be if you use your tools and prepare! Dining out doesn't have to mean overeating.
This Week
Did you know 15 minutes of laughing can burn 40 extra calories? Now, that's not enough to earn any Activity Points, but it does mean that calorie burn doesn't have to be a drag. We'll talk about how to have fun while moving more.
Special note to the Wednesday group: remember we're doing a recipe swap! Bring your favorite recipe to share. Depending on everyone's access to copy machines, you all might want to come prepared with a pen and some paper in case we need to do some writing.
Kudos
This was a fantastic week for everybody! Heidi, Gustavo, Scott and Nicole all received their first five pound stars. Linda hit 10 pounds and Spencer has now lost 15 pounds. Heather got her 20 pound star AND reached her 10% target. Pam also reached her 10% target, and in other goal news, Dale reached his final weight goal! You're all doing so fabulous!
WW Product of the Week
Pedometer - if catching up with a friend while on a walk sounds like a fun way to move more, our pedometer can help you determine how far you've walked. It can count steps, distance, and even Activity Points earned!
Weekly Potpourri
Is it possible to drink too much water? I know it can feel like you're floating away sometimes, but you're likely not in any danger. Here is some information on "water intoxication" that says unless you're engaging in endurance sports, you likely have little to worry about - drink away! And if you are an endurance athlete, make sure you work with an exercise or health professional to make sure you've got the right kind of hydration for your needs. The rest of you, refill that water bottle!
Recipe of the Week
Garlicky Lemon Scallops
Serves 4
4 Points
1 Tbsp olive oil
1 1/4 pounds sea scallops, dried with paper towels
2 Tbsp all-purpose flour
1/4 tsp salt
4-6 garlic cloves, minced
1 scallion or large shallot, finely chopped
Pinch ground sage
Juice of 1 lemon (2-3 Tbsp)
2 Tbsp chopped parsley
In a large nonstick skillet, heat the oil. In a medium bowl, toss the scallops with the flour and salt.
Transfer the scallops to the skillet; add the garlic, scallion, and sage. Saute until the scallops are just opaque, 3-4 minutes. Stir in the lemon juice and parsley; remove from the heat and serve at once.
What's Hot at WW.com
Used up most of your Points? Looking for a light afternoon snack? Check out this list of one Point snack and meal ideas.
Quote of the Week
"I have never thought of participating in sports just for the sake of doing it for exercise or as a means to lose weight. I really enjoy playing. It is a vital part of my life." - Dinah Shore
Are you ready for restaurant dining? You will be if you use your tools and prepare! Dining out doesn't have to mean overeating.
This Week
Did you know 15 minutes of laughing can burn 40 extra calories? Now, that's not enough to earn any Activity Points, but it does mean that calorie burn doesn't have to be a drag. We'll talk about how to have fun while moving more.
Special note to the Wednesday group: remember we're doing a recipe swap! Bring your favorite recipe to share. Depending on everyone's access to copy machines, you all might want to come prepared with a pen and some paper in case we need to do some writing.
Kudos
This was a fantastic week for everybody! Heidi, Gustavo, Scott and Nicole all received their first five pound stars. Linda hit 10 pounds and Spencer has now lost 15 pounds. Heather got her 20 pound star AND reached her 10% target. Pam also reached her 10% target, and in other goal news, Dale reached his final weight goal! You're all doing so fabulous!
WW Product of the Week
Pedometer - if catching up with a friend while on a walk sounds like a fun way to move more, our pedometer can help you determine how far you've walked. It can count steps, distance, and even Activity Points earned!
Weekly Potpourri
Is it possible to drink too much water? I know it can feel like you're floating away sometimes, but you're likely not in any danger. Here is some information on "water intoxication" that says unless you're engaging in endurance sports, you likely have little to worry about - drink away! And if you are an endurance athlete, make sure you work with an exercise or health professional to make sure you've got the right kind of hydration for your needs. The rest of you, refill that water bottle!
Recipe of the Week
Garlicky Lemon Scallops
Serves 4
4 Points
1 Tbsp olive oil
1 1/4 pounds sea scallops, dried with paper towels
2 Tbsp all-purpose flour
1/4 tsp salt
4-6 garlic cloves, minced
1 scallion or large shallot, finely chopped
Pinch ground sage
Juice of 1 lemon (2-3 Tbsp)
2 Tbsp chopped parsley
In a large nonstick skillet, heat the oil. In a medium bowl, toss the scallops with the flour and salt.
Transfer the scallops to the skillet; add the garlic, scallion, and sage. Saute until the scallops are just opaque, 3-4 minutes. Stir in the lemon juice and parsley; remove from the heat and serve at once.
What's Hot at WW.com
Used up most of your Points? Looking for a light afternoon snack? Check out this list of one Point snack and meal ideas.
Quote of the Week
"I have never thought of participating in sports just for the sake of doing it for exercise or as a means to lose weight. I really enjoy playing. It is a vital part of my life." - Dinah Shore
Friday, February 01, 2008
Newsletter, week of February 3rd
Last Week
Parties and social events can be big trouble if you don't have a game plan. Come share your success at navigating the Superbowl events this week!
This Week
No time to cook? Can't cook? Just don't like to cook? We'll share tips on how to eat wisely at restaurants. You won't want to miss this one.
Kudos
Andrea, Leonora and Libby survived their first week of membership, with Libby and Andrea even getting a 5 pound star! Dale reached 30 pounds lost and Lisa got her first 5 pound star. And better late than never we celebrated Judy becoming a Lifetime member - congratulations!
WW Product of the Week
Dining Out Companion - don't enter a restaurant without this one! This handy book will give you Points values (and show Core options) for many of your favorite restaurants. New in this year's edition are some great tips on dining out that you won't want to miss.
NEW - Weekly Potpourri
I tell you, kids, it is TOUGH trying to come up with a new product to highlight every week. I think I have posted just about every food I regularly eat. So this week I debut a new section called "Potpourri." Some weeks it will be a product, other weeks it might be a random nutrition factoid.
In the spirit of Outsmart the Fat, this week I'll share a nutrition fact. Have you ever wondered why we ask you to have two teaspoons of healthy oils per day? It turns out that we need fat to live. Here's an excerpt from the Wikipedia entry on fat:
Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement.
Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic—reaches unsafe levels in the bloodstream, the body can effectively dilute—or at least maintain equilibrium of—the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.
While it is nearly impossible to remove fat completely from the diet, it would be wrong to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts. All other fats required by the body are non-essential and can be produced in the body from other compounds.
Now don't you feel smarter?
Recipe of the Week
Baked Oatmeal
Makes 6 Servings
3 Points and Core
2 cup uncooked oatmeal
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim milk
1/2 cup Egg Beaters or 2 eggs
1/2 cup unsweetened applesauce
1/4 cup Splenda
1 tsp vanilla extract
1 tsp ground cinnamon
1 medium ripe banana
Preheat oven to 350. Combine wet ingredients (including mashed up banana) and add dry ingredients. Bake in sprayed 8" square pan for 35-45 minutes.
What's Hot at WW.com
A lot of people think the typical Weight Watcher is someone who has never been healthy. Not true! If you're a former athlete, you certainly can revisit those glory days. Just look at Channa. Even fitness instructors battle the bulge!
Quote of the Week
"Along with success comes a reputation for wisdom." - Euripides
Parties and social events can be big trouble if you don't have a game plan. Come share your success at navigating the Superbowl events this week!
This Week
No time to cook? Can't cook? Just don't like to cook? We'll share tips on how to eat wisely at restaurants. You won't want to miss this one.
Kudos
Andrea, Leonora and Libby survived their first week of membership, with Libby and Andrea even getting a 5 pound star! Dale reached 30 pounds lost and Lisa got her first 5 pound star. And better late than never we celebrated Judy becoming a Lifetime member - congratulations!
WW Product of the Week
Dining Out Companion - don't enter a restaurant without this one! This handy book will give you Points values (and show Core options) for many of your favorite restaurants. New in this year's edition are some great tips on dining out that you won't want to miss.
NEW - Weekly Potpourri
I tell you, kids, it is TOUGH trying to come up with a new product to highlight every week. I think I have posted just about every food I regularly eat. So this week I debut a new section called "Potpourri." Some weeks it will be a product, other weeks it might be a random nutrition factoid.
In the spirit of Outsmart the Fat, this week I'll share a nutrition fact. Have you ever wondered why we ask you to have two teaspoons of healthy oils per day? It turns out that we need fat to live. Here's an excerpt from the Wikipedia entry on fat:
Vitamins A, D, E, and K are fat-soluble, meaning they can only be digested, absorbed, and transported in conjunction with fats. Fats are also sources of essential fatty acids, an important dietary requirement.
Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function. They also serve as energy stores for the body. Fats are broken down in the body to release glycerol and free fatty acids. The glycerol can be converted to glucose by the liver and thus used as a source of energy.
Fat also serves as a useful buffer towards a host of diseases. When a particular substance, whether chemical or biotic—reaches unsafe levels in the bloodstream, the body can effectively dilute—or at least maintain equilibrium of—the offending substances by storing it in new fat tissue. This helps to protect vital organs, until such time as the offending substances can be metabolized and/or removed from the body by such means as excretion, urination, accidental or intentional bloodletting, sebum excretion, and hair growth.
While it is nearly impossible to remove fat completely from the diet, it would be wrong to do so. Some fatty acids are essential nutrients, meaning that they can't be produced in the body from other compounds and need to be consumed in small amounts. All other fats required by the body are non-essential and can be produced in the body from other compounds.
Now don't you feel smarter?
Recipe of the Week
Baked Oatmeal
Makes 6 Servings
3 Points and Core
2 cup uncooked oatmeal
1 1/2 tsp baking powder
1/2 tsp salt
1 cup skim milk
1/2 cup Egg Beaters or 2 eggs
1/2 cup unsweetened applesauce
1/4 cup Splenda
1 tsp vanilla extract
1 tsp ground cinnamon
1 medium ripe banana
Preheat oven to 350. Combine wet ingredients (including mashed up banana) and add dry ingredients. Bake in sprayed 8" square pan for 35-45 minutes.
What's Hot at WW.com
A lot of people think the typical Weight Watcher is someone who has never been healthy. Not true! If you're a former athlete, you certainly can revisit those glory days. Just look at Channa. Even fitness instructors battle the bulge!
Quote of the Week
"Along with success comes a reputation for wisdom." - Euripides
Subscribe to:
Posts (Atom)
Posts
