Saturday, June 27, 2009

June Update: Goals 2009

Another month almost done, and here we are halfway through the year. Let's take a look at the progress I'm making on my goals for the year, shall we?

So last month I changed my first goal somewhat to break it down into smaller pieces. I said that by the end of June I'd like to weigh 136. Okay, it's not exactly the end of June, but as of this morning I'm pretty much holding steady - I weighed 138.6 this morning.

I kept track on a calendar this month how things were going, and it's clear that early in the month I was a little flaky with my workouts. I'm suspecting it's getting routine, so I'm going to think about how to shake it up a little. I also noticed that while I was eating okay, it's still not tight enough to take me into weight loss mode. I'm clearly eating well enough for maintenance - I have been all year, really.

So I haven't decided yet, but I'm probably going to try one of two things this month, which are closely related. I'm either going to go back to really focusing on my hunger/fullness scale, or I'm going to dive all the way in and do the Simply Filling technique. (If that doesn't sound familiar, you'd better bust out your Book 6: Keep on Tracking and actually read it!)

As for the goal of drinking less diet soda, I'm still doing okay. But I must confess that a couple of days this past week I popped down to the 7 Eleven next door to work and grabbed a bottle. Better nip that in the bud before I'm back to doing it every day! Just think of the money I save by not drinking it, really - that's pretty much the motivation I need.

I hope you all are doing well on your own goals. I know that summer gets busy, and you have a billion things to do. But if you lose focus it's going to slow you down. Keep coming to meetings to stay "in the game" this summer.

Thursday, June 25, 2009

Newsletter, week of June 28th

Last Week

Being organized can save you time and help you stay on track. Plan ahead for healthy eating...and the unexpected!

This Week

Summer get-togethers are just around the corner, with Fourth of July fast approaching. We'll discuss how to do it healthy and light.


Erica, David and Ana all received their first 5 pound stars, Trista received her 35 pound star, and Velma has now lost over 50 pounds. Wednesday morning, Kim got her 5% award, and Karen reached her goal weight!

WW Product of the Week

If your summer fun involves a barbecue, check out our Hit the Spot cookbook. You'll find some great recipes to throw on the grill.

Weekly Potpourri

It's sometimes hard to come up with something fresh and exciting every week. But a potluck today at work reminded me of an old favorite. I made up a pan of No Pudge brownies, and oh man, the kitchen smelled great. They are a little tough to cut and lift from the pan, because they're a little moist, but that just left a little residue for me to sample. And man, these are some tasty brownies. And fat free! They still have Points, though.

What's Hot at

If you want that No Pudge brownie a la mode, be sure to check out this article on ice cream, so you're not shocked by the Points value!

Quote of the Week

Relentless, repetitive self talk is what changes our self-image. Denis Waitley

Weekly Recipe: Bacon-Wrapped Chicken Thighs

Bacon-Wrapped Chicken Thighs
Serves 4
4 Points value

1 large shallot, finely chopped
2 Tbsp red-wine vinegar
2 Tbsp reduced-sodium soy sauce
2 tsp chopped fresh thyme (or 1/2 tsp dried)
1 pound boneless skinless chicken thighs (4 pieces)
8 slices turkey bacon

Combine the shallot, vinegar, soy sauce, and thyme in a zip-close plastic bag; add the chicken. Squeeze out the air and seal the bag; turn to coat chicken. Refrigerate, turning the bag occasionally, at least 1 hour or up to overnight.

Spray the grill rack with nonstick spray; prepare the grill for a medium-hot fire.

Lift the chicken from the marinade and pat dry with paper towels. Discard the marinade. Wrap each chicken thigh with 2 slices of the bacon. Place on the grill rack, cover the grill, and grill until the bacon is crisp and the chicken is cooked through, 6-7 minutes on each side.

Per serving: 175 cal, 10g fat (3g sat fat), 0g fiber, 486mg sodium

Thursday, June 18, 2009

Newsletter, week of June 21st

Last Week

Breakfast is the perfect way to get your day started on a healthy footing. Give it a shot and see if it works for you.

This Week

If you've ever felt like there were not enough hours in the day, you're not alone. We'll discuss ways to get organized so you can do all those healthy things that are important to you.


Erica received her week 2 Star Catcher, and Miriam got her first five pound star!

WW Product of the Week

Organizing your Points values starts with a journal. Our 3 Month version is convenient and compact, so you'll always know where you stand.

Weekly Potpourri

Now that I'm working downtown, I tend to go more places on foot during the day. It's kind of neat to get out and discover places around town I didn't know existed. For the rest of you, check out this lady's maps of several walking tours. These are all self-guided, but she provides a little background information, too.

What's Hot at

In honor of Father's Day, here's a compilation of recipes that might please the man in your life. And hey, I looked through them and they sound pretty good to me too, so you'll find a little something for everyone. Margarita pie? Why not!

Quote of the Week

Life is like a ten-speed bike. Most of us have gears we never use. - Charles Schultz

Weekly Recipe: Broccoli, Cauliflower, and Swiss Quiche

Broccoli, Cauliflower, and Swiss Quiche
Serves 6
3 Points value

2c fresh broccoli florets
2c fresh cauliflower florets
1 tsp olive oil
1 onion, finely chopped
5 slices turkey bacon, diced
2 garlic cloves, minced
2 large eggs
2 large egg whites
1 1/2 cup low-fat milk
2 tsp spicy brown mustard
1/2 tsp salt
1/8 tsp cayenne
2/3 cup shredded low-fat Swiss cheese
1 Tbsp grated Parmesan cheese

Preheat oven to 350. Spray a 9 1/2 inch deep-dish glass pie plate with nonstick spray.

Bring a large pot of water to a boil. Add the broccoli and cauliflower; cover and return to a boil. Uncover and cook, stirring occasionally, until the vegetables are crisp-tender, about 5 minutes; drain.

Meanwhile, heat the oil in a large nonstick skillet over medium-high heat. Add the onion, bacon, and garlic; cook, stirring occasionally, until the onion is softened and the bacon is browned, about 5 minutes. Add the broccoli and cauliflower; cook, stirring occasionally, until any cooking liquid is absorbed and the flavors are blended, about 5 minutes. Transfer the vegetable mixture to the prepared pie plate.

Whisk the eggs, egg whites, milk, mustard, salt, and cayenne in a bowl. Pour the egg mixture over the vegetable mixture; sprinkle with the Swiss and Parmesan.

Bake until the quiche is set and the tip of a small knife inserted into the center comes out clean, 35-40 minutes. Let cool slightly, about 15 minutes. Cut into 6 wedges. If making ahead, let cool completely. Transfer the wedges to an airtight container. Cover and refrigerate up to 2 days. To serve, wrap each wedge in wax paper and microwave on high until heated through, 1-1 1/2 minutes.

Per serving: 161 calories, 8g fat (3g sat fat), 2g fiber, 617mg sodium

Wednesday, June 10, 2009

Newsletter, week of June 14th

Last Week

Getting fit doesn't have to break the bank. There are lots of ways to move more without spending more.

This Week

You've heard the saying "breakfast is the most important meal of the day" right? We'll discuss whether or not there's truth to this adage.


Annita received her 5% award, Karen reached 10 pounds lost, and Dawna has now lost over 35 pounds. Great job ladies!

WW Product of the Week

Need breakfast? Check out our oatmeal, which is easy to make and eat on the go. Or maybe check out our smoothies, and help satisfy your dairy servings. You can also give our Fruity Nutty Madness bars a shot as part of a good breakfast.

Weekly Potpourri

Here in America, we often have sweet breakfasts. But sometimes a savory breakfast does just the trick. Mark Bittman, a writer for the New York Times, did a series on savory breakfasts earlier this year. Just the photo alone is worth checking out, but you might find some good breakfast inspiration if you're bored with the usual.

What's Hot at

Did you think I was kidding this week that you can find workout demos online? Click here and you can see them for yourselves.

Quote of the Week

I can't change the direction of the wind, but I can adjust my sails to always reach my destination. - Jimmy Dean

Weekly Recipe: Maui Tortilla Pizzas

Maui Tortilla Pizzas
Serves 4
4 Points value

4 (7 inch) whole-wheat tortillas
1/4 pound lean diced deli ham
4 (1 ounce) slices reduced-fat Swiss cheese
1/2 red bell pepper, chopped
1 (8 ounce) can unsweetened pineapple chunks, well-drained and chopped
3 Tbsp chopped macadamia nuts or almonds

Preheat oven to 400 degrees. Line a baking sheet with foil.

Lay the tortillas out on baking sheet. Layer evenly with the ham, cheese, and bell pepper. Bake until the cheese is melted, about 10 minutes. Sprinkle evenly with the pineapple and nuts.

Per serving: 226 cal, 8g fat (2g sat fat), 4g fiber, 493mg sodium

Wednesday, June 03, 2009

Newsletter, week of June 7th

Last Week

Eating healthy is an investment in your future. But it doesn't have to cost an arm and a leg, especially if you use the tips we discussed for saving money.

This Week

Staying on the economical topic, this week we'll discuss ways to move more that don't cost a lot of money.


This week we celebrated five pound stars for the following members: Marie (35 pounds), Myra and Trina (40 pounds) and Steve (70 pounds).

WW Product of the Week

We've got several tools that can help you move more, and they're pretty inexpensive. You can check out our DVDs for good aerobic and toning workouts, our pedometer to help you track your steps and distance, and our walking kit to keep you putting one foot in front of the other. All are much cheaper than monthly gym dues!

Weekly Potpourri

Many of us are at Weight Watchers because we love food, right? Well, if you've also started getting into the whole "food politics" movement, you might be interested in Food, Inc., a film that opens June 19th at the Hillcrest theaters. I'm definitely interested in seeing this movie, as it looks like it covers a lot of food-related issues.

What's Hot at

Weight Watchers has just launched a new Community feature. It's still in beta, but you can create a profile, blog, and post status updates. It looks like a combination of blog, Facebook, and Twitter almost. If you're in to that kind of social networking, you might want to check it out!

Quote of the Week

Many things which cannot be overcome when they are together yield themselves up when taken little by little. - Plutarch

Weekly Recipe: Summer Blueberry Pie

Summer Blueberry Pie
Serves 8
4 Points value

2 Tbsp cornstarch
2 Tbsp water
3 pints blueberries
1/2 cup sugar
1 prepared reduced-fat graham cracker crust

Whisk together cornstarch and water in a large saucepan until smooth. Add 3 cups of the blueberries and the sugar. Bring to a boil over medium-high heat, stirring frequently and pressing the blueberries against the side of the saucepan with a wooden spoon to crush them. Cook, stirring constantly, until the mixture thickens and boils, about 1 minute.

Remove the saucepan from the heat and stir in the remaining blueberries. Pour the filling into the prepared crust. Refrigerate until the filling is set, at least 5 hours or up to overnight. Cut into wedges.

Per serving: 215 cal, 3g fat (1g sat fat), 3g fiber, 96mg sodium

recipe courtesy of our Hit the Spot cookbook