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