Last Week
Red light foods can trigger unexpected and excessive eating. Identify what sets you off and you can take the next step of figuring out how to deal with it.
This Week
This week is the second in our three-part trigger series. We'll discuss emotional triggers this time, and talk about how we can manage our feelings instead of feeding them.
Kudos
Congratulations to all of our weight loss award recipients this week: Courtney, Jess, Heidi, Spencer, Joyce, Chata, Sonya and Elise. Special congratulations go out to Dale who just became a Lifetime Member.
WW Product of the Week
WW Electronic Scale - are your portions creeping up? Do you really know exactly how much chicken you're eating for dinner? You will if you weigh your food! Our scale will do just that, but can also tell you the Points value! Our scale is programmed with a database of Points values. So you select the food you want, weigh it, and based on the weight you'll find a read-out of its Points value. Pretty neat.
Weekly Potpourri
Since the question came up this week, I'll take this space to blab about me (hey this is what you can do when you have your own blog, right?). Many of you know that I'm in the midst of planning a wedding, so some are curious whether I'll be gone at all. I'll be getting married on Saturday, April 26th, and will have someone fill in for me at the Monday, April 28th meeting in Lemon Grove. Otherwise, you'll see me at all the usual locations. We won't be honeymooning right after, so there's NO EXCUSE to not show up! =p
Recipe of the Week
Grilled Corn & Chickpea Salad with Fresh Basil
Serves 8
3 Points and Core
14 oz canned chickpeas
3 fresh plum tomatoes, chopped
6 ears fresh corn
2 shallots
1/4 cup balsamic vinegar
1 Tbsp olive oil
1 cup fresh basil, chopped
1/4 cup fresh oregano, finely chopped
1 tsp kosher salt
1/2 tsp ground black pepper
1/2 tsp Splenda
Roast shallots in aluminum foil for 30 minutes at 400 degrees; peel shallot skin and dice. Shuck corn and grill over an open flame until corn is evenly blackened. Cut corn from cob.
Combine all ingredients in a large bowl. Cover with saran wrap. Toss several times. Chill for at least two hours before serving.
What's Hot at WW.com
This article on food triggers is a great companion to the meeting topics we're dealing with right now. Our science center has a ton of information on weight loss, and it's backed by actual research!
Quote of the Week
"Control your emotion, or it will control you."
Friday, March 28, 2008
Wednesday, March 26, 2008
Short Web Note
Hi everyone!
I'm in the process of migrating this blog to a custom domain. I apologize for any downtime or confusion, as I'm fumbling my way through this process.
If things work out well, you'll read this automatically when you plop the old address into your browser, but we're going from wwsteph.blogspot.com to outsmartthefat.com - how legitimate!
I'm in the process of migrating this blog to a custom domain. I apologize for any downtime or confusion, as I'm fumbling my way through this process.
If things work out well, you'll read this automatically when you plop the old address into your browser, but we're going from wwsteph.blogspot.com to outsmartthefat.com - how legitimate!
Friday, March 21, 2008
Newsletter, week of March 23rd
Last Week
Monitoring yourself is a helpful habit, and frankly it's also one of the components of both our food plans. Did you keep an eye on things this week?
This Week
This week we start the first of a three week series on triggers, focusing our discussion on trigger foods this week. So come prepared to tell us what your "red light" food is - I'm sure you've got one!
Kudos
Ashley got her first five pound star; Sylvia, Rachel and Hethyr are at 10 pounds lost, Linda and Karen reached 20 pounds lost, Vicki got her 25 pound awards, and Sandra got her 16 week charm. What a great week for the ladies!
WW Product of the Week
I'm going to use this space to give you all some information on our Peanut Butter Bliss Mini Bars. I know a lot of you have tried these bars and absolutely fallen in love with them. I can't blame you, they're terrific! It's been really frustrating for all of us to have so few of them to sell.
The demand for these bars across the country has been overwhelming, and our supply just hasn't been able to keep up. While we had some in stock for last week's meetings, Clairemont sold their last box yesterday, and judging by the quantity delivered at Lemon Grove, we likely won't have any on Monday. Please bear with us, and know that we don't really have any control over this. Inventory management is shipping out bars based on "sales history" not by orders placed. So even if we order a million bars, we'll only get what they ship us.
Hopefully the supply will catch up with demand soon. In the meantime, for a peanut butter fix don't forget our Chocolate Peanut Butter 2 Points bars. And if you really need a 1 Point snack, try our Chocolate Caramel or Dark Chocolate Raspberry bars.
Weekly Potpourri
If you are just starting our food program, you may be wondering how to cut down the number of Points in your meals. A great resource for everyone can be found at the USDA MyPyramid website, including this list of "nutrient-dense" food choices that will show you how to swap something better for what you're currently eating.
Recipe of the Week
Chicken, Mango, and Black Bean Salad
Serves 4
5 Points and Core
3 Tbsp fresh lime juice
2 tsp olive oil
1/2 tsp salt
1/4 tsp chili powder
2 cups shredded cooked chicken breast
1 small jicama (about 1 lb) peeled and diced
15.5oz can black beans, rinsed and drained
1 mango, peeled, pitted, and cut into chunks
1/2 cup diced red onion
1/3 cup chopped fresh cilantro
1 jalapeño pepper, seeded and minced
Combine the lime juice, oil, salt, and chili powder in a large bowl. Add the remaining ingredients and mix well.
--from Everybody Loves Chicken page 61
What's Hot at WW.com
Whenever we talk about choosing whole grains, the question comes up why brown rice is core and white rice isn't. This article addresses that issue and gives a rundown of all the different varieties of rice out there.
Quote of the Week
"What are my trigger foods? Honey, it's any food with a vowel or a consonant in it!" - Michael McCauley, Weight Watchers Leader
Monitoring yourself is a helpful habit, and frankly it's also one of the components of both our food plans. Did you keep an eye on things this week?
This Week
This week we start the first of a three week series on triggers, focusing our discussion on trigger foods this week. So come prepared to tell us what your "red light" food is - I'm sure you've got one!
Kudos
Ashley got her first five pound star; Sylvia, Rachel and Hethyr are at 10 pounds lost, Linda and Karen reached 20 pounds lost, Vicki got her 25 pound awards, and Sandra got her 16 week charm. What a great week for the ladies!
WW Product of the Week
I'm going to use this space to give you all some information on our Peanut Butter Bliss Mini Bars. I know a lot of you have tried these bars and absolutely fallen in love with them. I can't blame you, they're terrific! It's been really frustrating for all of us to have so few of them to sell.
The demand for these bars across the country has been overwhelming, and our supply just hasn't been able to keep up. While we had some in stock for last week's meetings, Clairemont sold their last box yesterday, and judging by the quantity delivered at Lemon Grove, we likely won't have any on Monday. Please bear with us, and know that we don't really have any control over this. Inventory management is shipping out bars based on "sales history" not by orders placed. So even if we order a million bars, we'll only get what they ship us.
Hopefully the supply will catch up with demand soon. In the meantime, for a peanut butter fix don't forget our Chocolate Peanut Butter 2 Points bars. And if you really need a 1 Point snack, try our Chocolate Caramel or Dark Chocolate Raspberry bars.
Weekly Potpourri
If you are just starting our food program, you may be wondering how to cut down the number of Points in your meals. A great resource for everyone can be found at the USDA MyPyramid website, including this list of "nutrient-dense" food choices that will show you how to swap something better for what you're currently eating.
Recipe of the Week
Chicken, Mango, and Black Bean Salad
Serves 4
5 Points and Core
3 Tbsp fresh lime juice
2 tsp olive oil
1/2 tsp salt
1/4 tsp chili powder
2 cups shredded cooked chicken breast
1 small jicama (about 1 lb) peeled and diced
15.5oz can black beans, rinsed and drained
1 mango, peeled, pitted, and cut into chunks
1/2 cup diced red onion
1/3 cup chopped fresh cilantro
1 jalapeño pepper, seeded and minced
Combine the lime juice, oil, salt, and chili powder in a large bowl. Add the remaining ingredients and mix well.
--from Everybody Loves Chicken page 61
What's Hot at WW.com
Whenever we talk about choosing whole grains, the question comes up why brown rice is core and white rice isn't. This article addresses that issue and gives a rundown of all the different varieties of rice out there.
Quote of the Week
"What are my trigger foods? Honey, it's any food with a vowel or a consonant in it!" - Michael McCauley, Weight Watchers Leader
Friday, March 14, 2008
Newsletter, week of March 16th
Last Week
There are sure to be bumps in the road on your journey to goal. Make sure you don't use it as an excuse to turn around and go back to those old habits!
This Week
Most people underestimate how much they eat and overestimate how active they are. But savvy Weight Watchers know that self-monitoring is vital to their progress. We'll talk about what this means for folks on Flex AND Core.
Kudos
Geniece and Kathy both received their first five pound stars this week. Angela reached 10 pounds lost. Great job, ladies.
WW Product of the Week
Three Month Journal - what better way to start your self-monitoring? You'll have twelve weeks' worth of journals all bound together. Perfect for monitoring yourself, and looking back to see what works (and what doesn't).
Weekly Potpourri
Do you eat breakfast? A survey taken last year by the International Food Information Council found that only about half of us do. The American Dietetic Association published research that shows folks who eat breakfast tend to eat more nutritiously for the rest of the day. It doesn't have to be big or fancy, but think about starting your day with some sort of breakfast.
Recipe of the Week
Corned Beef and Cabbage Strudel
Serves 4
5 Points
4 cups shredded cabbage
1 garlic clove, peeled and minced
1/2 cup chicken broth
2 cups frozen potatoes o'brien, thawed (potato, onion and red pepper)
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp dried thyme
1/2 tsp caraway seeds
1 bay leaf
2 Tbsp lemon zest
1/2 pound corned beef brisket, cooked and diced
4 sheets whole-wheat phyllo dough
1/2 cup mustard
Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes.
Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough.
Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more.
Preheat oven to 350°F.
Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don't have to be tucked in. Spray strudel with cooking spray.
Bake until phyllo is browned, 30 minutes. Let sit 5 minutes. Cut into 4 slices and serve each with 2 tablespoons mustard.
What's Hot at WW.com
Do you eat when you're not hungry? (What a silly question, we're Weight Watchers, right?) Here is one woman's account of her slow transition from eating for any emotion to only eating for hunger. You can do this!
Quote of the Week
If you bite it, you write it!
There are sure to be bumps in the road on your journey to goal. Make sure you don't use it as an excuse to turn around and go back to those old habits!
This Week
Most people underestimate how much they eat and overestimate how active they are. But savvy Weight Watchers know that self-monitoring is vital to their progress. We'll talk about what this means for folks on Flex AND Core.
Kudos
Geniece and Kathy both received their first five pound stars this week. Angela reached 10 pounds lost. Great job, ladies.
WW Product of the Week
Three Month Journal - what better way to start your self-monitoring? You'll have twelve weeks' worth of journals all bound together. Perfect for monitoring yourself, and looking back to see what works (and what doesn't).
Weekly Potpourri
Do you eat breakfast? A survey taken last year by the International Food Information Council found that only about half of us do. The American Dietetic Association published research that shows folks who eat breakfast tend to eat more nutritiously for the rest of the day. It doesn't have to be big or fancy, but think about starting your day with some sort of breakfast.
Recipe of the Week
Corned Beef and Cabbage Strudel
Serves 4
5 Points
4 cups shredded cabbage
1 garlic clove, peeled and minced
1/2 cup chicken broth
2 cups frozen potatoes o'brien, thawed (potato, onion and red pepper)
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp dried thyme
1/2 tsp caraway seeds
1 bay leaf
2 Tbsp lemon zest
1/2 pound corned beef brisket, cooked and diced
4 sheets whole-wheat phyllo dough
1/2 cup mustard
Heat a 10-inch nonstick skillet over medium heat. Add cabbage, garlic and broth. Sauté until cabbage is limp, stirring frequently, about 3 minutes.
Stir in potatoes O’Brien, salt, pepper, thyme, caraway seed and bay leaf. Cook until potatoes are hot, about 5 minutes. Stir in lemon zest and corned beef. Remove bay leaf. Remove from heat and cool mixture while preparing phyllo dough.
Line a baking sheet with parchment paper. Place one sheet phyllo dough, long-side facing you, on paper. Spray with cooking spray. Add second sheet of dough. Spray with cooking spray. Repeat twice more.
Preheat oven to 350°F.
Spoon corned beef filling across width of dough, starting 4 inches from bottom of dough. Mound filling into a 4-inch wide strip. Lift up bottom 4 inches of dough to cover filling. Using parchment paper as a guide, gently roll up phyllo dough. Place seam-side down on paper-lined cookie sheet. Ends of dough don't have to be tucked in. Spray strudel with cooking spray.
Bake until phyllo is browned, 30 minutes. Let sit 5 minutes. Cut into 4 slices and serve each with 2 tablespoons mustard.
What's Hot at WW.com
Do you eat when you're not hungry? (What a silly question, we're Weight Watchers, right?) Here is one woman's account of her slow transition from eating for any emotion to only eating for hunger. You can do this!
Quote of the Week
If you bite it, you write it!
Friday, March 07, 2008
Newsletter, week of March 9th
Last Week
The 8 Good Health Guidelines are an important part of being on program. Are you getting all those boxes checked in your journals?
This Week
When you get to a bump in the road, do you turn around and go back home? NO! You find another way to get there. This week we'll talk about things you can do to keep going in the right direction.
Kudos
Michelle, Ann and Vernay all got their first five pound stars this week! Sandee reached 10 pounds lost, Heidi, Linda and Scott are up to 15 pounds lost, and Jessica reached her 25 pound milestone AND her 10% target.
WW Product of the Week
It's snack time! All of our baked snacks (pretzels, cheddar twists) and 2 Points bars are on sale. If you buy 2 you get $1.00 off. Get your sweet or salty fix for the fewest number of Points.
Weekly Potpourri
Whenever we talk about the Good Health Guidelines, someone always asks about the oils. Why do some count and others don't? Take a look:
Notice that the fats on top mimic our list of healthy oils almost exactly. Those are the oils that have the least saturated fat and provide the most "good" fats. Now do you see why? It's kind of nice to see that our program is supported by science, isn't it?
Recipe of the Week
Here is the last of our recipe swap:
Smoothie
Serves 3
4 Points per serving
1 cup plain soymilk
1 cup plain nonfat yogurt
2 Tbsp flaxseed meal
2 scoops Jay Robb Vanilla Whey Protein Powder
1 banana
1 cup frozen blueberries
1 1/4 cup frozen raspberries or 1 cup fresh strawberries
Ice (optional)
Put all ingredients into blender and blend on high. Divide among three glasses. Best served with straws.
What's Hot at WW.com
One of the most common excuses I hear is "I don't have time!" Check out this article that's got some time saving techniques. If you operate efficiently, you might find you have time to do all the things you'd like to do!
Quote of the Week
"Discoveries are often made by not following instructions, by going off the main road, by trying the untried." - Frank Tyger
The 8 Good Health Guidelines are an important part of being on program. Are you getting all those boxes checked in your journals?
This Week
When you get to a bump in the road, do you turn around and go back home? NO! You find another way to get there. This week we'll talk about things you can do to keep going in the right direction.
Kudos
Michelle, Ann and Vernay all got their first five pound stars this week! Sandee reached 10 pounds lost, Heidi, Linda and Scott are up to 15 pounds lost, and Jessica reached her 25 pound milestone AND her 10% target.
WW Product of the Week
It's snack time! All of our baked snacks (pretzels, cheddar twists) and 2 Points bars are on sale. If you buy 2 you get $1.00 off. Get your sweet or salty fix for the fewest number of Points.
Weekly Potpourri
Whenever we talk about the Good Health Guidelines, someone always asks about the oils. Why do some count and others don't? Take a look:
Notice that the fats on top mimic our list of healthy oils almost exactly. Those are the oils that have the least saturated fat and provide the most "good" fats. Now do you see why? It's kind of nice to see that our program is supported by science, isn't it?
Recipe of the Week
Here is the last of our recipe swap:
Smoothie
Serves 3
4 Points per serving
1 cup plain soymilk
1 cup plain nonfat yogurt
2 Tbsp flaxseed meal
2 scoops Jay Robb Vanilla Whey Protein Powder
1 banana
1 cup frozen blueberries
1 1/4 cup frozen raspberries or 1 cup fresh strawberries
Ice (optional)
Put all ingredients into blender and blend on high. Divide among three glasses. Best served with straws.
What's Hot at WW.com
One of the most common excuses I hear is "I don't have time!" Check out this article that's got some time saving techniques. If you operate efficiently, you might find you have time to do all the things you'd like to do!
Quote of the Week
"Discoveries are often made by not following instructions, by going off the main road, by trying the untried." - Frank Tyger
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