What Happened Last Week?
Portion control is a major factor in successful weight loss. Don't let portion creep or portion distortion ruin your progress. If you haven't done so lately, you may want to re-weigh or re-measure what you're eating to be sure you're doing what you think you are!
Weight loss celebrations this week include a five pound star for Jenn, a 10 pound star for Althea, 15 pound stars for Beverly, Karla and Tricia, a 25 pound award for Cherie, a 30 pound award for Virginia, and a 50 pound award for Susie. We also gave 5% awards to Althea, Karla, Teri, Chris and Leilah.
So What's Coming Up?
There is a great week on tap in my Weight Watchers meetings! Our topic will address boredom - whether it's in your food choices or your activity choices. We'll discuss strategies to keep things mixed up and exciting.
SUNDAY - remember that we will be holding an eTools demonstration this week! We'll start the demo right after the meeting ends at noon. It should last approximately 45 minutes, and we'll probably have some giveaways. Friends and non-members are welcome, and if you're not usually a Sunday member but want to come check it out, you are absolutely welcome to stop on by.
WEDNESDAY - don't forget to bring a recipe with you for our recipe swap! Ground rules are that whatever recipe you share needs to include either the nutrition information or the PointsPlus value. You don't need to bring copies for everyone, but at least bring a copy that I can take with me to post here on the blog. Be ready to tell us about the recipe, where you got it, tips for preparation, etc.
MONDAY - I don't actually have a special event scheduled for you this week, but I didn't want you to feel left out. If you're reading this and you haven't shown up in awhile, why not? If you need extra special help, drop me a line here, in email, at Facebook, or come on in and we'll give you some TLC.
Thought for the Week
Failure is only postponed success as long as courage "coaches" ambition. The habit of persistence is the habit of victory. ~ Herbert Kaufman
Wednesday, February 23, 2011
Weekly Recipe: Edamame Salad
My favorite spin instructor just started her own website, and has already posted a few quick, healthy recipes. She hasn't included nutrition information for them, but I cranked them through the software so I can share one with you:
Edamame Salad
Serves 2
2 cups of frozen edamame (thawed)
1 cup of frozen corn (thawed, you can also substitute frozen peas)
2 cups of a mixture of chopped red pepper and celery
1 tbs olive oil
1 tbs of cider vinegar (I like Braggs)
1/2 tsp basil
1/2 tsp Italian seasoning (you can substitute oregano)
Mix all ingredients and voila! This makes 2 servings!
Per serving: 369 calories, 12.7g fat, 44g carbohydrates, 6.8g fiber, 23.9g protein, 198mg sodium
Edamame Salad
Serves 2
2 cups of frozen edamame (thawed)
1 cup of frozen corn (thawed, you can also substitute frozen peas)
2 cups of a mixture of chopped red pepper and celery
1 tbs olive oil
1 tbs of cider vinegar (I like Braggs)
1/2 tsp basil
1/2 tsp Italian seasoning (you can substitute oregano)
Mix all ingredients and voila! This makes 2 servings!
Per serving: 369 calories, 12.7g fat, 44g carbohydrates, 6.8g fiber, 23.9g protein, 198mg sodium
Wednesday, February 16, 2011
Roundup, week of February 20th
What Happened Last Week?
We discussed getting the world around us set up for success. Get your kitchen, your workplace and anywhere else you spend time full of tools that will help, not food that will sabotage.
This week's celebrations included the following: 5 pound stars for Liz, Linda and Alejandra. Folks reaching 10 pounds lost include Gina, Anne, Karla and Paula. Mark got a 15 pound star and Pamela got her 25 pound awards. A bunch of people reached their 5% targets: Georgette, Carol, Paula, Pat, Andrea and Gina. That's a lot of weight loss!
So What's Coming Up?
Oh man. I get to do my tablespoon of peanut butter joke again! Woo hoo! We'll talk about portion sizes and why it's important to consistently keep an eye on them.
SPECIAL EVENT!!!
We will be holding a special eTools demonstration immediately following the Sunday meeting in El Cajon on February 27th. If you have never used this tool (and if you haven't but you're reading this WHAT'S UP WITH THAT?!?) but would like to see what it can do, stop on by! If you're going to be at your regular Sunday meeting anyway, budget in a little extra time to stick around!
Thought for the Week
Slow and steady has not always been an inspiring concept. It's not as sexy as speed and sharp turns of direction. But it may be just the thing to keep you from running out of gas, while still moving you forward. The most important thing is to keep walking forward, no matter how slowly. Sometimes slowness can be frustrating. You might become impatient; you might get discouraged with a setback. But a setback doesn't have to set you back. Simply using it as a learning opportunity can leapfrog you ahead again. From now on, try paying attention more to your direction and less to your speed. Be patient, focus on a little bit at a time, and soon enough, you'll be further than you ever thought.
We discussed getting the world around us set up for success. Get your kitchen, your workplace and anywhere else you spend time full of tools that will help, not food that will sabotage.
This week's celebrations included the following: 5 pound stars for Liz, Linda and Alejandra. Folks reaching 10 pounds lost include Gina, Anne, Karla and Paula. Mark got a 15 pound star and Pamela got her 25 pound awards. A bunch of people reached their 5% targets: Georgette, Carol, Paula, Pat, Andrea and Gina. That's a lot of weight loss!
So What's Coming Up?
Oh man. I get to do my tablespoon of peanut butter joke again! Woo hoo! We'll talk about portion sizes and why it's important to consistently keep an eye on them.
SPECIAL EVENT!!!
We will be holding a special eTools demonstration immediately following the Sunday meeting in El Cajon on February 27th. If you have never used this tool (and if you haven't but you're reading this WHAT'S UP WITH THAT?!?) but would like to see what it can do, stop on by! If you're going to be at your regular Sunday meeting anyway, budget in a little extra time to stick around!
Thought for the Week
Slow and steady has not always been an inspiring concept. It's not as sexy as speed and sharp turns of direction. But it may be just the thing to keep you from running out of gas, while still moving you forward. The most important thing is to keep walking forward, no matter how slowly. Sometimes slowness can be frustrating. You might become impatient; you might get discouraged with a setback. But a setback doesn't have to set you back. Simply using it as a learning opportunity can leapfrog you ahead again. From now on, try paying attention more to your direction and less to your speed. Be patient, focus on a little bit at a time, and soon enough, you'll be further than you ever thought.
Weekly Recipe: Chicken and Cavatelli Soup
As I post this, we've had a day full of rain and more to come. (Gosh, that drive from downtown to El Cajon this evening was NOT cool.) So when I was looking around for a recipe to post, this chicken and cavatelli soup seemed like just the thing.
I'm still doing the vegetarian thing, so I haven't tried this myself. If you do and it's good, let me know!
I'm still doing the vegetarian thing, so I haven't tried this myself. If you do and it's good, let me know!
Thursday, February 10, 2011
Roundup, week of February 13th
What Happened Last Week?
We discussed hunger - how do you know it when it happens? And the other side of the coin - satisfaction. Hopefully you've been paying attention to the signals your body sends you this week. Awareness is key to adjusting your eating patterns.
Once again, my weight loss awards list is phenomenal! Five pound stars went to Terri, Aimee, Becky, Shelley, Andrea, Emily, Aida and Maxine. Anita, Lisa, Jody, David, Joanne and Kate all received 10 pound stars. Linda got her 15 pound star, and Janet got her 25 pound award. We had two 5% awards this week - Tasha and Lori, and Cherie received her 10% key chain. It's great to see a bunch of successful and motivated people isn't it?
So What's Coming Up?
Need a kitchen makeover? I'm not talking granite counter-tops or new appliances, of course. But is your kitchen full of success? We'll discuss how the foods and tools you keep on hand can have an impact on your success.
Monday! I know this week's meeting falls on Valentine's Day, but please do stop in to see us. We'll be showing you love by working that night, so send it on back by stopping in to get your weekly WW dose.
Thought for the Week
Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them. ~ Orison Swett Marden
We discussed hunger - how do you know it when it happens? And the other side of the coin - satisfaction. Hopefully you've been paying attention to the signals your body sends you this week. Awareness is key to adjusting your eating patterns.
Once again, my weight loss awards list is phenomenal! Five pound stars went to Terri, Aimee, Becky, Shelley, Andrea, Emily, Aida and Maxine. Anita, Lisa, Jody, David, Joanne and Kate all received 10 pound stars. Linda got her 15 pound star, and Janet got her 25 pound award. We had two 5% awards this week - Tasha and Lori, and Cherie received her 10% key chain. It's great to see a bunch of successful and motivated people isn't it?
So What's Coming Up?
Need a kitchen makeover? I'm not talking granite counter-tops or new appliances, of course. But is your kitchen full of success? We'll discuss how the foods and tools you keep on hand can have an impact on your success.
Monday! I know this week's meeting falls on Valentine's Day, but please do stop in to see us. We'll be showing you love by working that night, so send it on back by stopping in to get your weekly WW dose.
Thought for the Week
Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them. ~ Orison Swett Marden
Weekly Recipe: Cake Mix + Greek Yogurt
This cake recipe came up in Wednesday's meeting, and we realized that none of us had taken a look to see how its value had changed under the new PointsPlus program. Here it is:
Cake Mix + Fat-Free Greek Yogurt
PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein
Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup fat-free plain Greek yogurt (like Fage Total 0%)
Directions:
Preheat oven to 350 degrees.
Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)
MAKES 12 SERVINGS
When I made this recipe I used a lemon cake mix. It was moist and fantastic!
Cake Mix + Fat-Free Greek Yogurt
PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein
Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup fat-free plain Greek yogurt (like Fage Total 0%)
Directions:
Preheat oven to 350 degrees.
Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)
MAKES 12 SERVINGS
When I made this recipe I used a lemon cake mix. It was moist and fantastic!
Saturday, February 05, 2011
2010 Dietary Guidelines for Americans
On Monday, the government published an updated version of their dietary recommendations. This is the moment when I realized I am a nutrition nerd, because I immediately went online and downloaded the report in its entirety so I could read it.
Some of the big things the guidelines now focus on:
Sustaining a healthy weight by maintaining a calorie balance over time - for us that simply means continuing to stick to our Daily PointsPlus targets. If you're doing that, you're already on the road to following that guideline.
Choosing nutrient-dense foods - can you say Power Foods? This is the easiest way for you to find foods that have higher eating satisfaction, lower sugar, lower sodium, healthier fat, and more fiber. That's exactly what the dietary guidelines are calling for!
Environment and behavior modification are key to making the lifestyle changes necessary for weight loss and weight maintenance - you don't say? We've been saying that for years at Weight Watchers. That's why we say to Manage Your Environment. And Manage Your Feelings. I'm using capitals because we have action sheets for those in every meeting room!
Sodium intake should be limited to 2,300mg per day and those who are 51+, anyone who is African American, or has hypertension, diabetes or chronic kidney disease should limit intake to 1,500mg - the Weight Watchers plan has never specifically issued any guidance on sodium, but we have always encouraged members to default to what the government-issued dietary guidelines have been saying. Keep in mind that given the state of health in this country, more than half of us fit into the special category that should limit intake to 1,500mg per day. When the average intake in this country is 3,400mg per day, you can see there's work to be done. Once again, Power Foods will be a key factor in helping you cut the salt.
So if you'd been hearing about the new guidelines and wondering how that would impact your Weight Watchers life...it really doesn't. These guidelines remain consistent with the program and behaviors we've been teaching in meeting rooms for years. What we need is to get the entire country to get on board. Just do it!
Some of the big things the guidelines now focus on:
Sustaining a healthy weight by maintaining a calorie balance over time - for us that simply means continuing to stick to our Daily PointsPlus targets. If you're doing that, you're already on the road to following that guideline.
Choosing nutrient-dense foods - can you say Power Foods? This is the easiest way for you to find foods that have higher eating satisfaction, lower sugar, lower sodium, healthier fat, and more fiber. That's exactly what the dietary guidelines are calling for!
Environment and behavior modification are key to making the lifestyle changes necessary for weight loss and weight maintenance - you don't say? We've been saying that for years at Weight Watchers. That's why we say to Manage Your Environment. And Manage Your Feelings. I'm using capitals because we have action sheets for those in every meeting room!
Sodium intake should be limited to 2,300mg per day and those who are 51+, anyone who is African American, or has hypertension, diabetes or chronic kidney disease should limit intake to 1,500mg - the Weight Watchers plan has never specifically issued any guidance on sodium, but we have always encouraged members to default to what the government-issued dietary guidelines have been saying. Keep in mind that given the state of health in this country, more than half of us fit into the special category that should limit intake to 1,500mg per day. When the average intake in this country is 3,400mg per day, you can see there's work to be done. Once again, Power Foods will be a key factor in helping you cut the salt.
So if you'd been hearing about the new guidelines and wondering how that would impact your Weight Watchers life...it really doesn't. These guidelines remain consistent with the program and behaviors we've been teaching in meeting rooms for years. What we need is to get the entire country to get on board. Just do it!
Wednesday, February 02, 2011
Roundup, week of February 6th
What Happened Last Week?
It's important to recognize that setbacks happen. Once you accept that things won't always go smoothly, it's important to learn how to deal with that. Stay positive, create an anchor, and use our group support to get you through the hard times!
I have quite an extensive list of celebrations from this past week's meetings. Here goes: first five pound stars went to Helen, David, Teresa, Althea, Christina, Andrea, Melissa, Carol, Sharon, Joanne, Patrick and Wenda. Those celebrating 10 pounds lost include Tammy, Renee, Linda, Denise, Mark and Tricia. Maria received her 20 pound star and a 16 week Stay and Succeed charm. Marie also got that clapping hands charm this week. 5% celebrations went to Christina, Denise and Barbara. We gave Molly her 10% keychain Wednesday morning, and last but absolutely NOT least, Rick reached his WEIGHT GOAL! Phew - a busy week!
So What's Coming Up?
How do you know when you are truly hungry? If we're going to start finally obeying our body's hunger and fullness signals, we certainly need to know what they are! We'll discuss how to tell and how to make sure those hunger signals aren't a deafening presence in your life.
This week we'll also be giving out samples of our new Cinnamon Crumb Supreme snack bar. If you like it, know that all snack bars (the 3 PPV ones) and baked snacks (pretzels, twists, crackers) will be sold for $3.50! Sale price is good through February 26th.
Thought for the Week
The limit of your present understanding is not the limit of your possibilities. ~ Guy Finley
It's important to recognize that setbacks happen. Once you accept that things won't always go smoothly, it's important to learn how to deal with that. Stay positive, create an anchor, and use our group support to get you through the hard times!
I have quite an extensive list of celebrations from this past week's meetings. Here goes: first five pound stars went to Helen, David, Teresa, Althea, Christina, Andrea, Melissa, Carol, Sharon, Joanne, Patrick and Wenda. Those celebrating 10 pounds lost include Tammy, Renee, Linda, Denise, Mark and Tricia. Maria received her 20 pound star and a 16 week Stay and Succeed charm. Marie also got that clapping hands charm this week. 5% celebrations went to Christina, Denise and Barbara. We gave Molly her 10% keychain Wednesday morning, and last but absolutely NOT least, Rick reached his WEIGHT GOAL! Phew - a busy week!
So What's Coming Up?
How do you know when you are truly hungry? If we're going to start finally obeying our body's hunger and fullness signals, we certainly need to know what they are! We'll discuss how to tell and how to make sure those hunger signals aren't a deafening presence in your life.
This week we'll also be giving out samples of our new Cinnamon Crumb Supreme snack bar. If you like it, know that all snack bars (the 3 PPV ones) and baked snacks (pretzels, twists, crackers) will be sold for $3.50! Sale price is good through February 26th.
Thought for the Week
The limit of your present understanding is not the limit of your possibilities. ~ Guy Finley
Weekly Recipe: Buffalo Wings with Blue Cheese Dip
Superbowl Sunday is coming up! If you're having a party or just kicking back and watching the commercials - er, I mean the game - maybe you want to have a fun snack or light meal.
Here's an idea that would normally bust your PointsPlus budget, but has been renovated: Buffalo Wings with Blue Cheese Dip
Here's an idea that would normally bust your PointsPlus budget, but has been renovated: Buffalo Wings with Blue Cheese Dip
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