Weeks #18-19: Kindness & Motivation

The topic on being your own best friend left me a little speechless, and so I didn't have any thoughts to present on the week before last's topic. I'm sure this is in part due to the fact that I am one to speak to myself in a way that might make you blush.

So another week has passed, a week in which we talked about staying motivated. When I look at the progression of topics, it strikes me that somebody back at corporate headquarters in New York knows what they're doing! I mean, if I've just given myself a mental lashing over eating too many cookies, what sort of shape am I going to be in mentally? Am I really going to be motivated to hit the gym, shop for healthy groceries and say no to ordering dessert?

At this morning's meeting, a member shared that she managed to get out of the death spiral of unhealthy behaviors and negative talk by turning to her support team. Those are the people in her life who will tell it to her straight. Now, that can mean stuff like tough love, but also the reassurances that no, you're not a freak, you're not a loser, and you'll TOTALLY get back on track. Do you have a support team? If not, where can you find one? Could it be people you know in person, or would an online team (Weight Watchers message boards, for example) work? Maybe both!

Once you've developed Team You, you'll find it's probably easier to keep a positive state of mind. And when you're happy about this process (or about things in general), you're probably going to be more effective and productive.

So what's your goal? Have you pictured yourself at it? How it will feel? Won't it be great? With the tools you have at your disposal, and your support team - it's a matter of WHEN, not IF.

Week #17: Be Your Own Best Friend

By the end of my Weight Watchers week, I usually have some sort of idea what I want to say about the meeting topic. This week, I'm sitting here at a loss for words.

If I'm honest with myself, it's probably because this is an area that I still struggle with. And not just in the weight management part of my life. Perfection? I'm always striving for it, obviously never getting it.

I guess the takeaway from this is that you don't have to conquer every issue out there in order to reach (and maintain) your weight loss goals. I've kept the weight off for just shy of fifteen years, and there are still things I struggle with. But the struggle is manageable enough that it doesn't impact the end result.

Does that help? Does that make it seem more doable?

I found the final flip chart this week to be really thought provoking, so I'll repost it here:

What Food Can Do

Food can fill our stomachs.
It cannot fill our souls.
Food can nourish our bodies.
It cannot nourish our hearts and minds.
Food can make our taste buds happy.
It cannot make us happy.
Food can give momentary pleasure.
It cannot give lasting pleasure.
Food can distract us from our pain.
It cannot take away our pain.

-Author Unknown

Week #16: Put Color On Your Plate

I know I'm not the only one who wants to eat food that looks tasty. I'm pretty sure that's one of the major sources of Pinterest's recent popularity - people wanting to look at tasty food!

For me, enjoying the look of food often means lots of color. I've shared in the meeting room an experience I had making a meal several years ago. I made some mashed potatoes, served it with some chicken breast, and if I remember right some corn kernels. And plated it on our regular china...beige plates. BO-RING.

Take a look at some of the recipes I've made recently here, and you'll see a lot of color. Don't be surprised by all the vegetarian/vegan options there - I don't eat meat anymore, so that's what I make these days. Many of you eat meatless every once in awhile anyway, or could easily throw some cooked meat into many of the dishes I've linked to. But look at all those different fruits and veggies - great variety of colors (and vitamins & nutrients, too).

Week #15: Exercise Plan B

I'm sitting here listening to one of the better rainstorms we've had here in San Diego recently. Even in a city with beautiful weather (mostly) it's handy to have an exercise Plan B. And really, it's not even just weather that can necessitate having a plan B.

Over the years, the following items have gotten in the way of my exercise routine:

Inclement weather (mostly I'm up for being in the rain, but I do have my limits)
Smoke and ash from massive wildfires
Illness
Lazy-Ass-Itis*
Injury
Sleeping through my alarm (unintentionally and intentionally)
Working late
Going into work early
Doctor/Dentist/Eye Doctor appointments
Being bored with my exercise routine
Holiday gym hours
Travel

There are probably even other things I didn't think of, and I'm guessing that with all these different things, any of you could find something that would disrupt your routine. Plan ahead with a list of things you can do "just in case" so that when any of these things happen, you know what your options are and don't get caught empty-handed!

*Yes, that's a thing

Week #14: Anchors Aweigh!

Lifetime Keys have gotten smaller over the years....

As dedicated as we are on this journey (and you're totally dedicated, right? RIGHT?) it's sometimes easy to go temporarily insane and forget why we wanted to adopt a healthy lifestyle in the first place. That's when an anchor comes in handy.

As we discussed this week, an anchor is an object, gesture, phrase, anything at all that can help you get back in touch with the empowered thoughts and feelings you've had all along. Like in The Wizard of Oz, you've had those resources to succeed within you the whole time. Sometimes you just need a reminder.

Here's one of the things that reminds me of what I'm capable of:

If I ever think I can't do something, all I need to do is remind myself what a pain in the tuchus it was to run my first marathon. As a side note, what I love about this photo is the finish time clock. Do you really think I ran 26.2 miles in just over three and a half hours? That's something like an eight minute mile - I wish! What really happened is that back when I ran this race, the San Diego Marathon (now the Carlsbad Marathon) offered an "early start" for those "slower" runners who thought they'd take over 4 hours to finish. So instead of starting with the elite runners at 7:30, we could start at 6:30 and get a jump on things. So the finish clock in that photo is based not on my personal start time, but the official regular start time. Add an hour to that clock and you've got my real finish time.

Trust me when I tell you that running for that long is NOT easy. So whatever weight loss has to throw at me? I can totally handle it.

Week #13: The Week We Talked About Fiber

You know how I usually come up with something pithy at the end of the week about the topic in our meetings? Yeah, this week I just can't do it. So instead, I'll pull back the curtain a bit on what it's like to prepare for a Weight Watchers meeting.

Weight Watchers decides what our topic of discussion will be for the week. They also give me some suggestions on how to frame the topic - suggested questions, objectives to achieve, information to impart. All of that is published to employees each month in a Meeting Guide. How I actually run the discussion is up to me, and I'm free to add my own questions, tweak the overall direction of the topic, find my own motivational closing quotes, that sort of thing.

Most of the time I stick with the general suggestions. For one thing, now that we have standardized flip charts, it's easier that way. (Here's a hint: if I'm blowing through a chart really fast, it probably means I decided to focus on something else more!) For another, I'm not one for gimmicks. Other than the occasional silly headband, I don't bring in stories or poems, don't dress in costume, and very very rarely play games or do small group projects. I suspect if I did more meetings each week I might handle things differently, but when I've got a full-time job, spending a lot of time preparing for just two meetings a week doesn't make sense.

So back to this past week's topic: when I first received the March guide, I flipped through to see what the topics were going to be for the month. When I got to the fiber topic, I groaned. My objective for the week was (and I quote) "to facilitate a fun, high-energy discussion about how fiber helps with weight loss and how to eat more of it." Sure thing, boss.

Look. Most of the topics we deliver are excellent. They are informative, or they are valuable in some other way, either by improving your outlook in regards to weight loss, or by helping you stay motivated to continue the journey. Occasionally there's a topic that's...not so hot. One that just doesn't go over well. Sometimes the group just isn't into it, or it's not extraordinarily relevant (inevitably the "cold weather exercise solutions" topic lands on a week in winter that we're having a heat wave). Some topics can feel (to me) to be very "teachy" and less about group discussion. Sometimes the topic sounds like it's going to be a bust, but then I go out there, and you guys love it - and other times the complete opposite happens.

That's the thing about hanging out with you guys. You just never know where the discussion will take you!

Week #12: Discovering What Works (And What Doesn't)

In both the meetings I led this week I'm pretty sure I mentioned the old saying "the definition of insanity is doing the same thing over and over again expecting different results." I've been known to have bouts of temporary insanity over the years, but this past week I had a revelation that is timely for me to share based on this past week's topic.

I have an "official" Weight Watchers goal weight, but then I also have the super-secret "Steph's Happy Goal Weight." Right now my actual weight is somewhere between those two numbers. And it has been for quite some time. This past week I finally decided to make a change that I hope will make a difference in bridging the gap between actual and happy.

For the past week I've been following the Simply Filling Technique. What that means is that I have been eating strictly Power Foods and not counting their PointsPlus values. On the rare occasion I desire a non-Power Food (okay, that dark chocolate egg just JUMPED into my mouth, I swear!), I have my Weekly PointsPlus Allowance to dip into.

For a long time I've said that I eat mostly Power Foods anyway, but opt to track PPV because I simply don't trust myself to adequately manage my portion sizes to fully embrace Simply Filling. But this week I decided to go for it and dive all the way in. And it turns out...I ate more non-Power Foods than I realized.

Subway veggie delites, Pop Chips, Baked Lays, pudding cups, regular (not reduced-calorie) bread...none of those are Power Foods. What I learned is that my meals are about 95% Power Foods, but the quick snacks and gap fillers I have throughout my day often are not.

So this week those "gaps" were filled with things like hard boiled eggs, applesauce and popcorn. All foods that I enjoy, and eat from time to time. But I had to make a concerted effort to have those in the house or in my lunchbag at work.

Simply Filling is really a great way to eat, and I'm going to continue with it this next week. I'm posting this the night before my weekly weigh-in so I can't tell you what difference it has made at the scale yet, but I notice the difference in the way I feel. I am feeding my body such healthy food! All the time! I'm not feeling hungry! I'm not taking in empty calories! I've still been tracking my food on eTools (after having switched my settings to "Simply Filling") so that I'm still mindful of what I'm eating, but the numbers don't matter.

Trust me - if I'd eaten this way before Weight Watchers, I'd never had to have joined. Want to learn more? Open your "Meet PointsPlus" booklet to page 54-55. Need a portable listing of Power Foods? Our trackers have it.

Week #11: Nix Negative Thoughts

I feel like 30 minutes in a Weight Watchers meeting room isn't nearly long enough to get into how devastating negative thoughts can be to one's weight loss process. And it certainly isn't long enough to figure out how to get rid of those thoughts and replace them with positive ones!

What I can do is share with you some of the things I do to stay positive. Generally I'm a sarcastic, cynical person who is not prone to outbursts of rainbows and unicorns. I wouldn't say I'm a pessimist, but I'm certainly more of a realist. So it's important that I remember to be thankful, grateful, and proud of all I have achieved.

I collect inspiring quotes and images on Pinterest (By the way, some of those pins have profanity on them - don't say I didn't warn you! Also, yes I do have a board named Food Porn. Better I look at it than eat it, right?)

I remember how far I've come. This is me before:

And this is me after:

And probably the most important thing I do to stay positive? Work for Weight Watchers. Seriously - what's better than helping people achieve a similar goal? In my experience, not much. That's why I've been doing it for almost fifteen years! Thanks for being part of my journey.

Week #10: Portion Distortion?

That's a tablespoon of peanut butter, right?

A few years ago I stumbled across something that was very eye-opening about the typical portion sizes - Portion Distortion Website. That's worth clicking to check out the slideshow of how things have changed in the last 20 years (enough time has passed since its creation that we're almost on 30 years - I can only imagine some things have grown!). The "great" thing about the website is that it not only shows you how much bigger the typical serving has gotten, but how much longer you'd have to exercise to burn off those excess calories! Frightening.

So portion size really makes a difference. Unintentional portion creep can make or break your weight loss. Whenever a member talks to me one-on-one about why they aren't losing weight, this is one of the first few questions that I pose. What I'm really asking is "how much are you eating?" You all probably think you know, but it's good to go back and double check. You might be surprised at what you find!

Week #9: Get Moving, No Excuses!

I joked in the meetings this week that rain was no excuse to not exercise - I quoted my very own parents who would say "you're not made of sugar, you won't melt!" Sometimes the things we tell ourselves to justify not exercising are excuses.

And sometimes they are reasons.

A friend of mine has spent the last several months training for an Ironman Triathlon. If you clicked that link or had any idea what that involves, you know he had to ditch his excuses. Lots of swimming, lots of bike riding, lots of running. He is currently in New Zealand, where he hoped to join an elite club of athletes to finish this grueling event. And so it happens that New Zealand is experiencing unprecedented weather. Rains and gale force winds have led the organizers to cancel the event. A race half the usual distance will be held the next day. Ironmen (and women) are not a skittish sort, so you know for a race like this to get "postponed", the conditions must be dangerous.

That's a good reason not to exercise.

So the next time you're thinking about bailing on a workout, ask yourself - is it an excuse, or a reason? Down with the flu? Good reason. Having a good hair day you don't want to mess up? Bad excuse. Your city is experiencing a storm of the century? Maybe stay inside. It's 50 degrees and misty in San Diego? Get out there - you won't melt!

Week #7 and Week #8

What a crazy week and a half it has been at Chez Outsmart the Fat. Working two jobs is already an exercise in time management, but when one of those jobs explodes with extra hours, it gets even tougher.

Funny enough, that has meant that my life has been a combination of the things we discussed both this past week and the week before: stress and restaurant eating.

Let's do the restaurant eating first. Today was a team lunch at Buca di Beppo - yes, a place known for "meatballs the size of your head." Admittedly it was an improvement over the first suggestion, which was The Butcher Shop in Kearny Mesa. Many of you know that I am a vegetarian, so you can imagine how excited I was about THAT prospect. At any rate, Buca di Beppo it was. Thankfully a few others in our department are as diligent about their eating habits as I was, so lunch was a green salad (dressing on the side) with PointsPlus values spent on two little squares of fantastic garlic cheese bread. It took a little planning and some Weekly PointsPlus Allowance, but I got it done.

For the record, Buca di Beppo has nutrition information...but you have to request it through their website's Contact Us form. LAME. Thankfully others have paved the way and a google search turns up lots of calorie-counting websites with information.

Nutrition Stats for the Giant Meatball!

Okay, now let's talk stress. That was the word of the week for me, let me tell you. How did it manifest for me? I skipped some workouts. Why? Because "I deserved it." And I "needed the rest." What I probably really needed was to get out there and sweat out my aggravation, but there you have it. See? Even I am not immune to bad habits. Thankfully this week I am back on track, and looking forward at what I will do, not back at what I didn't.

Here's to a less stressful week. Please?

Week #6: It's All About Tracking

Ooh, a pint of Ben & Jerry's Chubby Hubby ice cream! 35 PointsPlus!

Let's split a pepperoni Stuffed Crust Pizza! 40 PointsPlus!

One sleeve of Thin Mints is a serving, right? 16 PointsPlus!

Having to track that kind of stuff strikes fear in the heart of many a Weight Watcher, myself included. It's easy to remember to track when I'm eating kale, quinoa and Greek yogurt. But if I've eaten any of the above**? Tracking? What's that?

You would think by now, after 15 years, I'd have gotten over myself and learned that if I would just plop that horrible dinner into my tracker, I'd see the damage and be resolved to not do THAT again. And you would be wrong. It turns out that my perfectionism runs deep.

I am working on that, and at least for a few weeks it has been going fairly well. But as with any habit change, I am sure that I will falter. The good thing is, in order to be successful at tracking, you don't actually have to be perfect! Because I guarantee I never was, and yet I successfully reached my goal weight.

If you're having trouble committing to tracking, here are a few tips:

1. Pick the easiest method for you. One that will be easy to access and not too time consuming.

2. Track as you go - finding a few seconds here and there isn't as hard as sitting down and devoting 5-10 minutes to it.

3. Focus on how it benefits you - it might reveal eating patterns, it might show you that your choices aren't satisfying, it might show you that you're not meeting your Good Health Guidelines (remember those?); what it WILL do is increase your chances of success.

4. Develop some accountability - commit to tracking in your WW meeting (we'll remember to ask you about it next week!), offer to swap journals with a friend, post your daily menus on Facebook, the WW message boards, or your own blog. Anything to get you to actually DO it.

Other suggestions? How do you get yourself on board with tracking?

Great article from the WW Science Center on tracking!


** Here's a hint: before I joined Weight Watchers in 1996 it was not uncommon for my then boyfriend and I to order that particular pizza from Pizza Hut and then split it. The 40 PPV is for half the pie.

Week #5: Snack Smart

Snacking plays a valuable part in my healthy lifestyle. When I look at my daily food intake, there are a lot of vitamins and nutrients I need to make sure I get in, and snacks can help round that out. Snacking is certainly a great way to make sure I'm eating enough fruits and vegetables, to be sure!

But probably the biggest role that snacking plays is managing my hunger. I pack a big insulated bag each morning to take to work with me, and it seems as though I'm constantly pulling something out of it to snack on. It's frankly hard to define when a meal ends and the snack begins.

Here's what was in my bag as a snack today:

• cut up orange bell pepper and grape tomatoes
• Pink Lady apple
• Tangelo
• hard boiled egg
• Weight Watchers popped barbecue snacks

Because I had all of that available to me (in addition to the things I actually ate for "breakfast" and "lunch"), I found it much easier to constantly walk by the 3 candy dishes that are all within 15 feet of my desk. If I were to walk around ravenously hungry, I doubt I could say the same.

As much as I'm all for saving PointsPlus values just in case you need them, when it comes to spending your daily target, if you can make sure you're not super hungry all day, you probably won't find it necessary to overeat at night.

So, what are YOU snacking on lately?

Week #4: Power It Up!

As many of you know, I've been affiliated with Weight Watchers continuously since 1996 when I joined, needing to lose my weight again, for the third time. Over the years, I've had lots of different eating patterns.

When I first lost the weight and started maintenance, I didn't cook much, was living alone and relied on microwaved meals, canned soups, and mostly packaged foods. And being 23 years old, most of my extra allowance was spent on Bud Light and Goldschlager.*

Over the years my life circumstances changed, I became very interested in food production and cooking, and I decided to make some changes to my diet that changed the way I eat. Those changes had little, if anything, to do with weight loss, but more to do with my overall views on health, food, and how it's produced and delivered to me.

One thing that hasn't changed though, is my deepest desire: to be able to eat A LOT OF FOOD. That's why Power Foods are a huge part of my daily food intake. That's why when we converted from Points to PointsPlus I celebrated the fact that my daily fruit choices (bananas included - yes, I was one of those weirdos who felt it was worth it to spend 2 OldPoints on a banana) would no longer be deducted from my daily budget.

The more Power Foods I eat, the more overall food I get in a day, pure and simple. Remember what I said about the Triple Whopper (hold the mayo!) that will cost you an entire day's budget. Is that worth it? Or would you rather have a colorful mess of tasty, good for you food that does more than just please your taste buds? More often than not, I know what I choose!


*Aren't you glad you read this blog? That's surely something I wouldn't typically say in the middle of the meeting room!

Week #3: Changing From the Outside In

When you first signed up for Weight Watchers, you probably figured that a lot of things in your life had to change. Maybe it was so much that it felt completely overwhelming.

That's a terrible quality image, but it's all I could find. I think I mentioned the Levels of Change in both meetings this week. We start with the easy stuff, and progress until we eventually redefine who we think we are.

So what's the easy stuff? Your refrigerator. The candy dish on your desk. Your environment can really help or hinder your healthy habits, so it's worthwhile to evaluate your surroundings, and as we said this week "make your laziness work for you."

Tomorrow morning my alarm is going of at 4:45am, and I need to get out the door to go to the gym by 5:20. You can bet I'm going to have my gym clothes set out before I go to bed tonight. Every second counts when I have to get out of bed in the dark. Once I get home from the gym, I'm going to pack my insulated lunch bag full of healthy foods that are already prepared, and that I can drag and drop into my eTools tracker in just a few seconds. If I see that bowl of Hershey's kisses in the office and think I want to dive in, I've got a pack of gum in my desk drawer.

With plans like that, how could I possibly fail?

Have you recently made any changes to make your environment more healthy? What were they?

Week #2: Powerful Plans

The act of planning seems to be a common topic of discussion in any given Weight Watchers meeting. In fact, it's part of our PowerStart clinics every third week! (Incidentally, thanks to those of you who stayed after this week's meeting - you saw first hand our PowerPlans activity, and I hope it's helped you form a strategy for how to tackle things this week.)

This week's discussion was focused particularly on planning meals, something I firmly believe has been a huge factor in my success. I do my weekly grocery shopping on Friday evenings (so stay away from the Clairemont Sprouts at about 5:30pm on Fridays if you don't want me seeing what goes in your cart!), so I tend to spend some time on Wednesdays and Thursdays figuring out what kind of meals I'll be having and figuring out what needs to get added to my shopping list.

In a happy coincidence, one of the healthy eating blogs I follow featured a great post about meal planning. The Broccoli Hut says it's all about planning and before you click, let me tell you that what you'll read is the A+ version of meal planning. In my perfect world, that's what I would do every week!

But say you're not that...ahem...particular. You don't want to be held to such strict plans. I totally get that. Planning can still be a part of your life, it'll just take a different approach. Weight Watchers has put together a nice shopping guide. It could be as simple as stocking up on healthy basics, and then preparing your meals as your schedule and tastes dictate.

What's that? Your oven is a storage space? Your refrigerator lives to chill your favorite beverage? Planning can still be a part of your healthy eating plans. Look up your favorite restaurant items in eTools or our Dining Out Companion. Customize the nutrition information of your favorite fast food meal using this awesome nutrition calculator. That way when you pull up to the order window, you know exactly what you'll be getting into.

There are millions of ways to approach meal planning. The key is finding the tools that fit with your eating style. For example, if you love lots of variety, big batch cooking that results in tons of leftovers might not be your best choice.

What's your best meal planning advice?

Week #1: Believe - and Achieve!

It's the first week of January, and everywhere you turn, there's talk about New Year's Resolutions. As a Weight Watchers leader, I know that the next month or two are going to be the busiest of the year. I wish I could bottle the excitement in the meeting room and save it up for later in the year (the day after Thanksgiving, I'm looking at you!) when the typical resolution has long been forgotten.

One of the hardest things about weight loss is the belief that it's possible. Sure, you know what to do in theory. But being able to do it? Daily? That's a different story.

I have a secret for you.

I believe in you.

And do you know why? Because in October of 1996, I was exactly like you. I walked into a Weight Watchers meeting and registered for the third time. I'd tried twice and failed. I didn't have healthy eating habits, and I wasn't exercising on a regular basis.

And yet here I am now, having maintained my weight loss for over 14 years. I am not a superhero. I am a normal person, just like you. I have food cravings. I sleep through my alarm. I have lazy days. I have an overweight family tree. I work with food pushers.

If I could do it, why not you? And look around the meeting room the next time you attend - there are other people, just like you and me, who are also doing it. There is no magic. There is no secret. Just lots of dedication, lots of hard work.

This is your year. I mean, why shouldn't it be?

What are you going to do to make sure this is the year you really get it done? Do you have goals? A plan? I want to hear about them!

Welcome to 2012

Goodness me, I didn't post at all in the second half of December! Between the holidays and a bout with the flu, before I knew it the end of the year here.

The new year is always a time to rethink, retool and restart, and this blog is no different. For a few years now I've used this as a place to post a quick recap of the prior week's Weight Watchers topic, and a teaser of the next week's. I've linked to many a recipe, some of which I've tried, many of which I haven't.

As this year begins, I think about maximizing the use of my time. I see this website as a place that can hopefully keep you thinking about your weight loss journey outside of the thirty minutes we see each other face to face each week. I think most of you know that Weight Watchers is a paying job for me, but it's not the only job I have. Any time I spend "Outsmarting the Fat" online or in email is done when I can, when I'm not on the clock at my two jobs. And while I love thinking about health, weight loss, smart eating and being active, it's not the only thing I do.

To that end, things will change a little here. I will still post a weekly entry. It will be after my meetings are finished for the week, and will be a short musing on whatever the topic was. It might be something we discussed, or something that came up in one meeting but was interesting enough to share with everyone. It might even be my own personal opinion on the topic. There probably won't be a recipe all that often, unless I've actually tried something new that rocks my socks off. You all know how to search the internet, and there's no shortage of healthy recipes out there. If I can't add value, simply posting a link doesn't really make much sense.

I hope you'll keep reading. And more importantly, I hope that with my new format, you'll start commenting! My entries are always open for comment, but now that I'll be sharing some thoughts, there might be something worth your time to respond to.

Roundup, week of December 18th

What Happened Last Week?

We discussed Power Foods, and how they can unlock the key to eating satisfaction. And if you're ready to take the plunge and go All Power Foods All The Time, we've got the Simply Filling Technique for you. Try it for a day, switch back when you need to. It's flexible!

We had a fantastic week of celebrations, and it's even more impressive when you figure out how close we are to the holiday parties and various celebrations that make weight loss a challenge. Bailey and Yolanda received their first five pound stars, Kay got a ten pound star, and Lorie reached 25 pounds lost. Elizabeth has now lost 30 pounds, and Marie broke the 50 pound mark! We gave 10% keychains to Catherine and Marianne, and on Wednesday night we celebrated Darla becoming our newest Lifetime Member. Wow!

So What's Coming Up?

How many of you participate in a regular exercise program? Would an activity goal help? We'll discuss how to get active, what barriers there might be, and how to bust through those barriers.

Thought for the Week

If you put off everything till you're sure of it, you'll never get anything done. ~ Norman Vincent Peale

Weekly Recipe: Pumpkin Vegetarian Chili

I'm certain I'm not the only one that loves to have a lot of pumpkin flavored dishes when it turns to fall and winter. A chili recipe caught my eye in O Magazine back in October, and I finally got around to figuring out the nutritionals on it. (By the way, I hate when I find a recipe that sounds fabulous and it doesn't provide the nutrition information - make it easy for me, people!)

Pumpkin Vegetarian Chili

This is going on the meal planning list in the next week or two, I guarantee it. If you make it sometime soon, let me know how it tastes!

Roundup, week of December 11th

What Happened Last Week?

We rolled out PointsPlus 2012! Some of you received new Daily PointsPlus Targets, all of you gained the ability to do some tweaking to the amount you eat, and hopefully you also got some inspiration to keep it up during the holidays.

One thing to note: after leading three meetings this week, I can tell some of you aren't convinced on these changes. Guess what? You are not obligated to use any of them. If you don't like the thought of being able to adjust your daily target, don't. If you don't like the thought of fiddling with your 49 WPPA, don't. They are just that: options. If you need structure, not flexibility, you can continue to use the plan as written.

Congratulations to Denise - this week she reached her 50 pound weight loss milestone!

So What's Coming Up?

Ever heard of the Simply Filling Technique? I mentioned in a few meetings this week that we made a tweak to that plan as well. If you don't even know what I'm talking about (not many people do!) I'll teach you all about it this week. In that discussion we'll be focusing on Power Foods, and why they are good choices. Make a list of your favorite Power Foods so we can share with each other this week!

Thought for the Week

Be miserable. Or motivate yourself. Whatever has to be done, it's always your choice. ~ Wayne Dyer

Weekly Recipe: Roasted Tomato Basil Pesto

I saw this recipe and immediately knew it needed to be in my belly. When I worked up the nutrition information as written, it was a little bit more than I wanted to be spending, even on a dinner. So I reworked it a little bit until it was in a range that would fit my day.

I'm not even kidding, this pesto pasta is fantastic!

You'll need a breath mint after it, but you won't care. This was a great tasting dish. You're welcome.

Roundup, week of December 4th

What Happened Last Week?

We talked flexibility, and I gave you a quick preview of some of the 2012 changes we'll be rolling out to PointsPlus this week. Some of you might get an early preview if you log into eTools over the weekend!

Overall I'm proud of you all and how you handled Thanksgiving. Most of you that were in the meetings before the holiday showed up to check in after, and many of you did better than expected! We got to celebrate first five pound stars for Leonor, Melina and Paula Ann, and Nancy became our newest Lifetime Member in the Wednesday meeting! See, the holidays don't have to be a time of weight gain.

So What's Coming Up?

Introducing PointsPlus 2012! Now, compared to last year these changes are minimal, but as always, we look for ways to keep delivering a better plan than we did before. You'll find some new options available to you that will give you the most flexible and personalized plan ever.

Thought for the Week

"Things come to those who wait, but only the things left by those who hustle." - Abraham Lincoln

Weekly Recipe: Paula Deen's Healthier Mac & Cheese

I am a fan of Dr. Oz on Facebook, and he apparently suggested to Paula Deen that she come up with a lighter version of one of her recipes. This makes me chuckle, because, well...

Anyway. She went ahead and lightened a mac and cheese, and someone out there has got to try it and see if it's worth it! Bonus points if you can build it and get some nutrition information on it. I couldn't bring myself to get off my duff and do it for you.

Roundup, week of November 20th

What Happened Last Week?

I donned my turkey hat and we talked PointsPlus values for many of the traditional holiday dishes. I hope you found that helpful to plan your Thanksgiving day strategy. You've got one more set of meetings this week to ask any last minute questions or get a final burst of motivation!

This week we also celebrated Heather achieving her 30 pound weight loss star. What a great way to head into the holidays!

So What's Coming Up?

So now you know the important food values for Thanksgiving, but that's really only part of the battle. Holidays often bring stress with them for a variety of reasons. We'll talk about how to handle it, deal with it, and emerge victorious through this holiday season.

Thought for the Week

Men stumble over pebbles, never over mountains. ~ Emilie Cady

Weekly Recipe: A Traditional Thanksgiving Menu

In our meetings this week we discussed the PointsPlus values of many of the traditional Thanksgiving dishes. If the numbers shocked you or seemed too high for your needs, our website has a bunch of great resources to help you skinny down those favorites:

A Traditional Thanksgiving Menu

That article has links to just about every course you can think of for turkey day. You may find it necessary to log into eTools to get all the recipes, but it's worth checking out. If you try any, let me know how they work out!

Roundup, week of November 13th

What Happened Last Week?

Time spent sitting isn't as productive calorie-wise as time spent being up and active. Were you able to identify ways to sit less and move more? Or if not, ways to be more productive WHILE you sit?

Celebrations this week include five pound stars for Kim (who has lost 21 pounds), Erin (who has lost 26.4 pounds, and Denise (who has lost 42.2 pounds). We also celebrated the fact that Robin is our newest Lifetime Member!

So What's Coming Up?

This week we'll be doing our annual Thanksgiving Plate meeting. If you're not prepared for the big turkey feast yet, and have no idea how many PointsPlus values you might be spending, this is the week for you! You'll get lots of information on the standard turkey dinner items so that you can plan ahead and decide on your Thanksgiving strategy.

Thought for the Week

In order to succeed, your desire for success should be greater than your fear of failure. ~ Bill Cosby

Weekly Recipe: Baked Potato Soup

Here's a tried and true recipe from me that I think will be great all this fall. Seriously, this soup is SO GOOD you have to try it.

Baked Potato Soup

You cannot tell there is any cauliflower in this soup at all. It's all potato all the time.

Roundup, week of October 30th

What Happened Last Week?

We figured out some pretty good strategies to handle the sweet tooth now that Halloween is almost upon us. I know you can get through this holiday successfully!

We had a bunch of great celebrations this week, which included a five pound star for Carlye, a 10 and 15 pound star for Alicia, and several 25 pound weight loss celebrations: Elizabeth, Ashley, Lynne and Amy! We also celebrated Denise's 35 pound weight loss and gave Kim a 16 week Stay and Succeed Award.

After discussing ways to get rid of excess Halloween candy in Wednesday's meeting (and yes, there is such a thing as "excess" candy!) I did some internet sleuthing.

Halloween Candy Buyback is a program that will take your leftover candy and use it for a good purpose. That website lists several dentists in the San Diego area who will accept your candy. If that doesn't work, here are a few other ideas.

So What's Coming Up?

Have you ever come to a meeting expecting a gain but ended up losing? Sometimes that may seem like permission to continue indulging, but we'll talk this week about what it can really mean.

El Cajon Reminder: Remember that we will only be open from 9am-11am for drop-in service, and there will be no meeting. We will be leaving the center promptly at the end of drop-in hours to attend a mandatory all-staff meeting. We'll see you next week for the real deal, okay?

Thought for the Week

Most barriers to your success are man-made. And most often, you're the man who made them. - Frank Tyger

Weekly Recipe: "Boo"-nana Pops

File this recipe under "things I know I'll never make" but seriously, one of you needs to make these.

Frozen "Boo"-Nana Pops

Because if those aren't the cutest things ever, I don't know what-all.

Roundup, week of October 23rd

What Happened Last Week?

Have you ever lost "only" 0.2? It's all a matter of perspective, and if you appreciate the fact that those small amounts can add up to big results, it will help keep you from getting discouraged!

Those whose weight loss added up to big results this week included Mary, Maggie, Diana and Chantel, who all got their first five pound stars. Heather got her 25 pound star, and Denise celebrated over 30 pounds lost. Nancy was the star of this Wednesday's meeting, because SHE GOT TO GOAL! Who's next?

So What's Coming Up?

Halloween is coming up...and so is the potential for sweet sabotage. This week we'll discuss strategies to keep that sweet tooth in check.

El Cajon Note

I've been mentioning this in the meetings over the past few weeks, but I should probably make note here as well. On October 30th our location will only be open from 9am to 11am, and there will be no meeting that day. All our staff will be attending an annual training event. You can drop in any time between 9 and 11, but we'll have to shut it down right at 11 so we can get to the event across town. Yep, it's early, but then you can get on with your day!

Thought for the Week

You have a clean slate every day you wake up. You have a chance every single morning to make that change and be the person you want to be. You just have to decide to do it. Decide today's the day. Say it; This is going to be my day. ~ Brendon Burchard

Weekly Recipe: Butternut Frittata

Is it time to start breaking out the squash and pumpkin recipes? The weather today tells me so, and so does the calendar, but I hear tell this weekend will be warm again. Well, close enough.

The latest recipe on my To Try list is this Butternut Frittata with Sage and Gruyere. As written the nutritional profile isn't too bad, but I'll guarantee that I won't make it with whole milk, and I'll probably sub in some Eggbeaters.

Roundup, week of October 16th

What Happened Last Week?

We talked about managing our environment. Have you made the world around you so that it's easy to make the smart choices? If not, take a look and see how you can - the easier you make it, the easier it will be to do the right thing and be successful!

Celebrations this week included stars for Emily (5), Sue (10), Patricia (20), Ashley (20) and Mary (20). We also celebrated Diane and Albert reaching their 5% target and Jackie reaching her 10% target.

So What's Coming Up?

You might think that tiny amounts of weight loss in a week are silly and insignificant. We'll recap total weight loss during our Lose for Good campaign that just ended to show that every little bit adds up. Small successes are still successes!

Thought for the Week

Our lives are a sum total of the choices we have made. - Wayne Dyer

Weekly Recipe: No Noodle Vegetable Lasagna

Okay, so last week's recipe was a zucchini pasta dish. This is sort of in the same vein, but it's been pinned like crazy on Pinterest, so I thought it might go over well anyway. It sounds a little labor intensive, but what the heck. Once the weather cools off, this could be a great cook once-eat all week meal, since it makes 12 servings.

No Noodle Vegetable Lasagna

Roundup, week of October 9th

What Happened Last Week?

You have a wide variety of Weight Watchers tools to choose from, and if you've got the Monthly Pass, eTools is one of them. Whether it's tracking electronically or looking up a PointsPlus value on the go, eTools is a wonderful tool to keep you in line. Have you found a new feature lately?

Celebrations this week included stars for April (first 5 pounds), Albert and Jeff (both at 10 pounds lost), Denise (25 pounds!) and Kim (5% target).

So What's Coming Up?

It's tough to choose weight-loss-friendly foods when your fridge and pantry are filled with not-so-healthy options. A banana, a yogurt, or string cheese might seem like a disappointment next to leftover coffee cake, cookies, or a bag of chips. Solution? Manage your environment! Join us this week to find out how.

Thought for the Week

Be not afraid of going slowly; be afraid only of standing still. - Chinese Proverb

Clairemont Members - One More Week!

This Wednesday will be the last meeting at our regular location. Meetings held on Sunday, October 16th and after will be at our temporary location. I posted a big long entry on this a few weeks ago: Clicky clicky for all the details!

Weekly Recipe: Skinny Zucchini Ziti

I have been out of sorts and out of my routine for the past two weeks or so. First I was out of town, then I was sick. Don't even ask about my exercise routine. Just...don't.

So now that I'm starting to finally feel human again, I'm ready to start my cooking routine back up, and it starts tomorrow with a bunch of new recipes. Skinny Zucchini Ziti is one of those, and will be feeding us for dinner this next week.

I'm going to throw in an onion, and bought two large zucchinis. Because I mean, really. Thirteen servings and you're going to just use one zucchini? VEGETABLES, PEOPLE.

Roundup, week of September 25th

What Happened Last Week?

We talked about ways to keep your motivation levels up. Remember, every day isn't easy, so having a support network, tangible evidence of your success and an overall goal in mind can be super helpful at keeping you on track.

Celebrations this week included Stay and Succeed awards for Kathleen and Laurie. Linda reached her 25 pound mark, as did Jan. Great work, ladies!

So What's Coming Up?

Many members have eTools access, but only a small number use it. If you visited our demo this past weekend in El Cajon maybe you're joining the small but successful group of eTools users. This week we'll discuss eTools and other tools available to you that will help maximize your success. It's never too late to try something new!

Clairemont Reminder

The countdown to October 15 continues. On that day, we'll be moving locations temporarily while we remodel. If that's news to you, scroll back a week and see my "Attention Clairemont Shoppers" entry for full information. Plus, keep attending your meetings - we're providing up to date information there for you.

Thought for the Week

Yesterday is not ours to recover, but tomorrow is ours to win or to lose. ~ Lyndon B. Johnson

Weekly Recipe: Loaded Breakfast Sandwich

When people think of breakfast foods, they often immediately think of cereal. To each their own and all, but I've never found cold cereal all that filling and wonderful. I find that a breakfast full of protein and healthy carbs (whole grains) does me best, and although there is milk in cereal, I prefer to chew things whenever possible.

This loaded breakfast sandwich seems like an easy way to get great fuel in the morning. Don't be hungry before lunch!

Attention Clairemont Shoppers!

If you attend meetings (or plan on attending them in the next few months) at our Clairemont meeting, this post is full of extraordinarily important information!

After the meetings end on Saturday, October 15th our Clairemont location will close for renovation. That's right: no more slatwall, no more high traffic carpeting. I can't wait for you to see what the new room will look like when the renovation is complete. It's going to look fantastic!

During the renovation our meetings will be held as usual at 5675 Balboa Avenue in the Balboa Mesa Shopping Center. If you're familiar with Clairemont, you might recognize that as the former Hallmark shop in the CVS/Vons/Kohl's shopping center, which is right across the street from the Target shopping center. If you are not familiar with the area, here is a map with directions from one center to the other. Prepare yourself now by figuring out how to get there!

Renovation is expected to last 6 to 8 weeks. Obviously that is subject to change depending on how everyone sticks to the project timeline. Your best bet is to continue attending meetings. Yes, that takes us into the fall holiday season - hey, I show up year 'round, you should too! Breaking news will be posted at our Facebook page and you can bet I will share updates on my Facebook page as well. I will also include any relevant information in my weekly emails, so if you're not on my mailing list, let me know and I'll put you on!

If you show up to the wrong location, don't worry! See that map up there? The two centers are extremely close to each other. No, it's not a sign from above. Just put the car back in drive and get your butt to the right location. No excuses!

While we are operating in the temporary location, we will be doing all paperwork manually. This means you MUST BRING YOUR MONTHLY PASS. We will not be able to look up any of your information, so come prepared. What we really will need is your monthly pass number, because that must be written on a sign in sheet. While it's not ideal, an expired pass will still be okay, since it will have your monthly pass number printed on it. You can always log into eTools and print a temporary pass (log in, and in the upper right hand side of the screen click on "Account Settings") if you can't find your current one.

Any change in routine is bound to cause some grumbling. Please be patient with us during this transition. I know there will be some hiccups, and we'll be relying on older technology. But I promise we will all be doing our best to give you the continued meeting experience you've come to expect from us. Your cooperation in this will really mean a lot and ensure that everything goes as smoothly as it can.

Roundup, week of September 18th

What Happened Last Week?

Collectively we agreed that our weight loss magic wands weren't working, but instead of just wishing to have a perfect week, we talked about how to actually achieve one. Let us know if you focused your efforts on a particular area this week to improve your progress!

Celebrations this week included stars for Julie (5), Karyn (10), Darcy and Nancy (15), Elizabeth and Denise (20), and Sunita (40). We also gave 10% keychains to Elizabeth and Amy, and gave Taryn a Stay and Succeed charm.

So What's Coming Up?

Do you think that tending to your own needs is selfish? Do you wish you had more time? This week we'll discuss how you can find secret pockets of time that will allow you to eat right and move more. Remember, we find time for the things that are important to us!

Thought for the Week

An investment in knowledge always pays the best interest. ~ Author unknown, commonly attributed to Benjamin Franklin

Weekly Recipe: Turtle Ice Cream Cake

The recipes I post here are typically recipes I think sound good, or that I would choose to cook for myself. That's why, every once in awhile, I force myself to post something that I wouldn't eat - just because I don't like mushrooms doesn't mean YOU don't!

One thing I don't typically cook at home is dessert. Believe me, it's not because I don't like them! But because I don't often make dessert, I tend to overlook them when I'm posting links here. So today is one of those days where I reach out of my usual routine:

Turtle Ice Cream Cake

Look at that photo. I would eat a MESS of that cake, believe you me.

Roundup, week of September 11th

What Happened Last Week?

Back-to-school-time is often a time to get refocused on other things. Remember the basics of the plan (sticking to your target, making powerful food selections, making the plan livable and get moving) and try to keep the process simple. You can do this!

Congratulations to Linda who won the Succeed All Summer raffle prize this Wednesday. We'll hold Sunday and Monday drawings this week, so be sure you're there - you must be present to win!

Celebrations this week include a five pound star for Jennifer, a 5% target award for Darcy, a 10% keychain to Heather, and a 20 pound star for Jim!

So What's Coming Up?

If someone asked you to describe how you follow PointsPlus, what would you say? You might think you've named the key elements of the program, but consider: could what you left out hold the key to your success? You don't have to be 100% perfect to lose weight, but maybe a 1% improvement would get you those better results you've been hoping for.

Thought for the Week

Persistent people begin their success where others end in failure. ~ Edward Eggleston

Weekly Recipe: Eggplant Kibbeh

I made this recipe over the weekend, and it is phenomenal! I'm using it as part of my lunch, but it could also be a great side dish, or something you'd add some grilled meat to and call it a meal.

The recipe is from a vegan cookbook called Appetite for Reduction that I've been cooking from all year, and if you're interested in that sort of thing, I definitely think the book is worth your time. Since typing it all in here is iffy from a copyright perspective, I googled and found another blog who posted the recipe: Eggplant Kibbeh.

Since the information isn't at that entry, here are the nutritionals:

For 1/6th of the recipe: 130 calories, 1.5g fat, 28g carbohydrates, 9g fiber, 5g protein, 4g sugars, 0mg cholesterol, 400mg sodium

Cook's note: bulgur is a toasted cracked wheat that's a neat replacement for some other types of grain. I bought mine from the bulk bins at Henry's Market.

Roundup, week of September 4th

What Happened Last Week?

Grocery shopping can be a valuable factor in your success. Buying healthy food is the first step in eating it! But beware the tricks of their trade, and for heaven's sake, don't go hungry!

We also kicked off the Lose for Good campaign this past week. Until October 15th, your weight loss goes toward calculating a monetary donation to Share our Strength and Action Against Hunger. You can also help locally by bringing in food donations. Your generosity is critical to helping someone in need.

So What's Coming Up?

Summer (in spirit) is technically over, so many of you will be "back to the grind" when it comes to Weight Watchers. We'll recharge your weight loss efforts so you can have a successful fall.

My Succeed All Summer challenge is just about over this week! Because we will be closed on Monday for the holiday and Sunday is still technically a holiday weekend, we will not be doing the drawings for those meetings this week. So Sunday, if you're in attendance you'll have one last chance to collect a star! Wednesday group - your prize drawing will be held next week so be sure you're there! Email club members: remember you'll get a second entry into the drawing just for being a member.

Labor Day Walk!

Join us on Monday at 8am to kick off the holiday on a healthy foot. Come to Balboa Park, park in the zoo parking lot, and be ready to meet us at the carousel for a 5K (3.1 mile) walk. All speeds, all abilities, all welcome. Bring your friends and family.

Thought for the Week

I'm a great believer in luck, and I find the harder I work, the more I have of it. - Thomas Jefferson

Weekly Recipe: Cucumber Pomegranate Salad

It's just about Labor Day weekend, and maybe you have a barbecue or get-together on your calendar. If you've got to bring a dish, this one could definitely be a winner.

Cucumber Pomegranate Salad

That recipe just screams summer salad to me. Cool, fresh and colorful. Enjoy!

Roundup, week of August 28th

What Happened Last Week?

Plateaus - you've been there, you know them, you hate them. Remember that 90% of them are preventable by making sure you continue those healthy habits you were practicing on day one.

Celebrations this week include five pound stars for Jennifer and Scarlett, a 55 pound star for Karla, and a 70 pound star for Yolanda! We also celebrated 5% awards with Ashley and Denise, and gave Marlene her 16 week Stay and Succeed award.

So What's Coming Up?

The supermarket can be a minefield of potential pitfalls: aisle after aisle of tempting foods and beverages! We'll create a game plan and learn to take advantage of the resources available to make shopping a smart trip, not a disaster.

Special for Labor Day!

Join us at Balboa Park near the carousel on Monday, September 5th at 8am. We'll be walking/running/blading/whatevering a 5K course just like we did back on Memorial Day. Mark your calendars and bring your family and friends!

Thought for the Week

You will face many defeats in your life, but never let yourself be defeated. ~ Maya Angelou

Weekly Recipe: Eggplant and Tomato Tagine

In the discussion of meatless meals recently, I had a request for a recipe for eggplant. Eggplant is a GREAT vegetable that can serve in a meatless dish, because it has heft and flavor. Here's a recipe from Cooking Light that I think will be delicious. And this kind of recipe usually is better the next day, so if you have leftovers, don't worry. The flavors will blend and intensify!

Eggplant and Tomato Tagine

Roundup, week of August 21st

What Happened Last Week?

We explored the world of meatless meals. Even if you're a die-hard carnivore, you've probably had a meal that didn't contain meat. As you're expanding your healthy eating repertoire, this is just another option for you. Let us know if you try anything new!

Celebrations this week included ten pound stars for Denise and Darcy, and a 15 pound star for Taryn. Monday - I'm sorry I wasn't able to celebrate with you this week!

So What's Coming Up?

Do you get frustrated when your weight loss stalls, especially if you believe you've been doing everything right? Of course you do! This week we'll talk about steps you can take to jump-start your weight loss. No one wants a plateau, but it's a typical part of our weight loss journey. Having the tools to deal with it is extraordinarily important!

Thought for the Week

We cannot do everything at once, but we can do something at once. - Calvin Coolidge

Weekly Recipe: Beautiful Barbecue

Okay, so after a week of talking meatless, I'll indulge you with some barbecue recipes from the website.

Weight Watchers Goes Barbecuing

Hilariously enough, the first recipe linked in the article is for tempeh - which is of course a meatless source of protein. You just can't get away from those vegetarians! :)

Return of I Cook So You Don't Have To! Avocado Berry Smoothie

If you were in this week's meeting (and you were, weren't you?!?) you may recall that there was an idea in this week's Weight Watchers Weekly to make an avocado smoothie. Now, I love avocados, so I'm just crazy enough to decide that was a good idea. Here's what the suggestion said:

"Blend flesh of 1 avocado with 1 cup nonfat milk, 1/2 cup ice cubes, and 1 cup fresh berries. Sweeten to taste."

Now, using simple recipe math, I figured this was going to be a PointsPlus loaded smoothie, what with a full avocado and all. But I also figured that with a cup of berries, a cup of milk and a whole avocado, this would blend up into a very large smoothie, and could easily be two servings. And so I decided this would be a Saturday morning treat for my husband and I.

Here are the nutritionals for what I made. I went out of my way to find a rather small avocado, and according to the scale, there was 3.4 ounces of flesh. I used a combination of raspberries and strawberries - mostly because the raspberries I bought for this ended up being fuzzier than I could tell when I bought the package, and I happened to have some strawberries on hand. But I think this would probably also work with blueberries.

Surprisingly this smoothie didn't turn out green, like I expected. The berry color is obviously the dominant one here. I could taste the avocado, but I'd say I tasted the berries more. It was tremendously smooth and creamy (I'm sure making it in my Vitamix probably helped). By using a small avocado, this was definitely not the calorie bomb that I anticipated.

So try it. You might like it!

Roundup, week of August 14th

What Happened Last Week?

The basics of a healthy meal plan can easily be satisfied by eating Power Foods and following the Good Health Guidelines. If you learned something new this week, I hope you'll apply it with good results!

Congratulations go out this week to Shelia for reaching her first five pounds lost, Richard for reaching 10 pounds, Lynne and Pat for hitting 15 pounds lost, Jan for getting to 20 pounds, and Nylene for hitting 30 pounds lost! We also celebrated with Nancy for hitting her 5% target, and gave 10% keychains to Jan and Caroline.

So What's Coming Up?

It seems like everywhere you turn these days, there's talk about going meatless. Vegetarian this, vegan that! It's the hot topic for a bunch of reasons. If you're new to meals without meat, we'll discuss how to make a meal that doesn't feel like a let-down, like a collection of vegetable side dishes. As a vegetarian myself, I'm happy to provide some of my own experience. If you're veggie too, let me know! You'll be our expert!

Thought for the Week

No matter how small, acknowledge the achievement. ~ Greg Henry Quinn

Weekly Recipe: Go Meatless!

In honor of this week's topic, I'm going to share a few links to meatless recipes that I use on a regular basis:

Vegetarian Times - this magazine's website has a searchable recipe database. Not everything's going to be light, but I've found plenty to make, or at least lighten up a bit. Full nutrition information is provided.

Fat-Free Vegan Kitchen - not all of these recipes seem to have nutrition information, but many do. Susan's recipes are definitely Weight Watchers friendly. BEWARE: some of her recipes do have "Points" calculated, and they refer to the old program, not the PointsPlus program! Be sure to do your own calculations.

Post Punk Kitchen - Vegan with an attitude! Once again, not all the recipes she posts are light. But I do own her Appetite for Reduction cookbook, and that is full of a boatload of delicious recipes that easily fit into your daily targets. I got that one for Christmas and early this year was a flurry of cooking from that collection.

Roundup, week of August 7th

What Happened Last Week?

We explored the benefits of snacking. From managing hunger to cravings, if you make the right choices, snacking won't ruin your weight loss plans. Thanks to all of you for sharing your favorite snack ideas.

Weight loss awards this week went to Carolyn (5 pounds), Elizabeth (15 pounds), Erin (20 pounds), and Karla (50 pounds). The folks reaching their 5% targets included Lynne, Pat, Candi, Cindy and Debbie. We gave Norma her 16 week Stay and Succeed Award, and Marlene and Kathy reached their 10% targets. That's a great week!

So What's Coming Up?

What does your food day look like? We'll discuss how to put together a healthy day, how the new MyPlate from the USDA can help, and OF COURSE our Good Health Guidelines! Be prepared to share your healthy habits and to pick up some new ones.

Baked Snack Sale Alert! Starting Sunday, all of our baked snacks (pretzels, twists, crackers, popped snacks) will be on sale for $3.50!

Thought for the Week

Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them ... every day begin the task anew. ~ Saint Francis de Sales

Weekly Recipe: Tomato and Olive Dip

If you liked the look of the dip on the cover of this week's edition of Weight Watchers Weekly, you will be happy to know that I'm saving you the trouble of having to search for it on the website. As a bonus, the recipe is part of an article all about snacking, so there are a few bonus recipes as well.

Easy as 1,2,3! PointsPlus Value Snacks

Roundup, week of July 31st

What Happened Last Week?

Fun without food
How could it be?
Look at this list
And you will see
Lots of choices to keep us busy
We can dance at Zumba
'til we both get dizzy!
Join a club
Or go to the zoo
Take a bus trip and I'll go too!
Fun without food
Won't be so bad
Being without YOU would make me sad!
Let's get together and plan some fun
And enjoy this warm weather while there's still some sun.
Being together is what it's about.
So let's ditch the food and let's go out!

Hopefully you got some great ideas on how to plan fun activities that aren't food centric. Thanks for all your brainstorming!

Celebrations this week include a five pound star for Nancy, a 10 pound star for Deborah, Marlene and Amy, and a 10% keychain for Linda.

So What's Coming Up?

Snacking gets a bad rap, but it's really a great way to fuel your body and stay in control of your hunger. Snack smart and you'll stay on track!

Thought for the Week

Stop living life for what's around the corner and start enjoying the walk down the street. - Grant L. Miller

Weekly Recipe: Chilled Yogurt Soup

Right now as I post this, it's actually a rather cool day, but I'm sure warm weather won't stay away for long. I'm a huge fan of soups, but if it's 90 degrees, who really wants to sit down with a cup of hot broth?

Chilled Yogurt Soup with Spinach and Chickpeas

Martha Rose Shulman, you've done it again. Now I can have soup no matter the weather!

Roundup, week of July 24th

What Happened Last Week?

This summer you might be going to barbecues, having cocktails, going on vacation, you name it. You have choices to make. Will you make the right ones? Be proud of yourself when you do!

I don't have Sunday's celebrations, but I can tell you that we celebrated 10 pound stars for Francine and Kim, gave Jan a 15 pound star, and had Jeff reach his 5% target. Summer celebrations!

So What's Coming Up?

Fun = Food... That's a pretty common equation for us, isn't it? It can be hard to train our brains to consider ways to socialize that don't involve food or drinks, right? We'll explore fun options that your friends won't be able to turn down.

Thought for the Week

Within you right now is the power to do things you never dreamed possible. This power becomes available to you just as soon as you can change your beliefs. - Maxwell Maltz

Weekly Recipe: Brown Rice Salad with Tomatoes & Sugar Snap Peas

Is this thing on? I'm back! And I was googling for something completely unrelated when I found a link to this week's recipe.

This will be on the cooking schedule this weekend!

Since I value not alienating my coworkers with my terrible onion breath, I will likely skip the red onion and use scallions instead, which won't be so potent.

Enjoy!

Roundup, week of July 10th

What Happened Last Week?

Imagine how easy it would be to lose weight if you had a personal chef, personal trainer, and unlimited amounts of time. Yeah, right! Dealing with real life is necessary, and so we make do with what we've got.

Some of you that are doing GREAT with what you've got received awards this past week. We gave a first five pound star to Lynn, and a ten pound star to Caroline and Robin. Kathy, Melissa and Tammie all received their Stay and Succeed charms.

So What's Coming Up?

You know that eating fruits and vegetables improves health and weight loss. But sometimes it can be hard to get enough and enjoy them. We'll share tips this week for making fruits & veggies as appealing as possible, and talk about how best to prepare them. Remember ZERO POINTS PLUS!

Thought for the Week

When things go wrong don't go with them. - Elvis Presley

Weekly Recipe: Russian Watermelon

I have to be honest: sometimes when it comes time to post the weekly recipe, I have no clue what to post. Today was just that kind of day. So I decided to log into eTools and see what I could find.

It's hot, so a chilly dessert seemed in order. I narrowed my search to desserts within the range of 0-4 PPV. Then I decided to filter only 5 star rated recipes. And then I hit the jackpot. Sometimes a name just catches your eye, you know?

Russian Watermelon

Not surprisingly it involves vodka, so you know, if that's not your thing this won't be for you. But I have a feeling some of you out there might be interested.

Roundup, week of July 3rd

What Happened Last Week?

We discussed how travel and vacations can upset the usual routine. You all shared some wonderful tips on how to survive various travel scenarios!

Awards this week went to Judy, Heidi, Mary, Candi and Jeff for 5 pounds lost. Paul received a 15 pound star, Sunita her 35 pound star, and Karla got her 45 pound star. 10% targets were reached by Marlene and Lorie.

So What's Coming Up?

Any time a celebrity talks about weight loss, it's easy to rationalize that "well, if I had a team of experts helping me out, I'd lose too!" If only we had unlimited funds for a team of professionals. Well, you may not have that, but that doesn't mean you're stuck with nothing! We'll focus on the resources we DO have, and figure out how to make the most with them.

Thought for the Week

First say to yourself what you would be; and then do what you have to do. Life is a grindstone. Whether it wears you down or polishes you up depends on what YOU are made of. ~ ZigZiglar

Weekly Recipe: Heidi's Low-Fat Borscht

Members in the Monday night Lemon Grove meeting might remember our discussion about Heidi's borscht. She sent me a link to where she posted the recipe on eTools - in the Community Recipe Swap** - and now I'm sharing it with the rest of you!

Heidi's Low-Fat Borscht

Thanks, Heidi!

** You can post a recipe there, too! When you're building a recipe using the recipe builder, you have a chance to save it and share it with other users. If anyone else does this, let me know and I'll feature your recipe, too.

The Seven Days of Vacation

We didn't make it through all seven days of the vacation discussion in some of this week's meetings, so I had a request to post the rhymes from each day. Here we go....

Vacation Day #1
I'll be touring in a city
With museums on every street.
The question that I have is
"Oh my God! Where will I eat??"

Vacation Day #2
I'll be hiking up a mountain
Awesome views from all around.
But what matters even more
Is where can food and drinks be found?

Vacation Day #3
I'll be traveling on a bus
For six hours in my seat.
While I'm trapped inside the bus
I know I'll want to eat!

Vacation Day #4
I'll be sailing on a cruise
With activities night and day.
My only worry is
Will I eat the whole buffet?

Vacation Day #5
I'll be staying in a spa
With healthy, power foods for all.
But if at night I'm hungry
Is there candy down the hall?

Vacation Day #6
I'll be staying in a condo
Sharing breakfast, dinner, lunch.
How will I share food
And not O.D. on Cap'n Crunch?

Vacation Day #7
Today my trip is ending
I'll n longer have to roam.
But now I'm freaking out
Because I have no food at home!

Well this completes my list
Of why vacations make me gray.
But I'd like to add a plan
That might be helpful every day:

If I start to eat a meal
And find that overeating wins...
I can stop. And I can change.
As the second course begins.

Roundup, week of June 26th

What Happened Last Week?

Is your stomach a happy balloon? How about a shriveled angry one or a puffed up cross-eyed one? Paying attention to your hunger and fullness cues is a real important step in learning how to eat the correct amounts (and when to do it)! Keep the balloon visual from this week's Weekly in mind when you're thinking about whether or not it's time to eat.

This past week we celebrated various 5 pound milestones: Janai, Kristine and Sydney all reached their first five pounds lost, Paul and Marlene both celebrated 10 pounds lost. Melissa reached 20 pounds lost, and Jody, Nellie and Krystal all got their 25 pound weight loss awards!

So What's Coming Up?

When we take a vacation from our work and routine, we often end up taking a vacation from weight-loss efforts as well. And once that happens, it can be really tough to get back on track. We'll discuss strategies for handling disruptions like that, and how you can stay connected to your weight-loss efforts even when you're far from home.

Thought for the Week

If we wait for the moment when everything, absolutely everything, is ready, we shall never begin. - Ivan Turgenev

Weekly Recipe: Summer Rolls with Miso Sauce

It's officially summer, and at least today there's actually summer weather here in San Diego. But as we get deeper into the warm weather, you'll probably be less inclined to want to heat things up in the kitchen - I know that's how I feel!

Summer Rolls with Miso Sauce

Wouldn't that be a good light meal on a hot day? Or a nice afternoon snack? I'm usually inclined to think that egg rolls and the various iterations out there are bound to be more work than I'm ready for, but these actually seem pretty straightforward.

Roundup, week of June 19th

What Happened Last Week?

Randomly guessing a food's PointsPlus value probably isn't the best way to go about things. Use your head, your hand, your phone, your experience, whatever it takes to make a more educated guess when you're not 100% sure how to count something.

This week we celebrated 5 pound stars for Amy and Debbie, 10 pound stars for Lorraine, Corey and Stephanie, and a 20 pound star for Lorie and Andrea. We also celebrated with Caroline, Stephanie and Jan, who all reached their 5% targets this week!

So What's Coming Up?

When your body really needs food, your brain receives "feed me" messages from a mix of physical reactions. But you and I know this isn't the only time we eat! How would being more in tune with your body's hunger signals and honoring them help you get to your goals? That's what we'll talk about this week.

Thought for the Week

You must have long range goals to keep you from being frustrated by short range failures. ~ Charles Noble

Weekly Recipe: Callaloo

I don't think I'd ever heard the word "callaloo" until last week, much less eaten it. But a weekly email that I subscribe to passed along this recipe for a stew inspired by what turns out to be a Caribbean dish.

I know that recipe doesn't have any nutrition information (something that bums me out when I find a great-sounding recipe) so I built it myself and made a few modifications which you can see here. Basically I subbed in light coconut milk for the regular, and replaced half the broth with plain water, because the sodium count as originally built was ridiculous. I opted to go with the bean option and leave out the rice. With this link you can calculate the PointsPlus value easily.

So it turns out that this week is All About Callaloo because just today, I get a message in my inbox with yet another version of callaloo that might make an excellent side dish.

No matter what you think of the food, you've got to admit it's a fun sounding word. CALLALOO!!!

Roundup, week of June 12th

What Happened Last Week?

Beyond the numbers, tracking can provide you with lots of information about who you are and what makes you tick. Did you accept the challenge to track something new this week?

We gave stars this week to Conni (5), Vicki and Denise (10) and Erin (15). Hopefully with the tracking you'll do this week you'll see the success you need to be on next week's list!

So What's Coming Up?

One of the trickiest things about navigating parties and restaurants is accurately estimating the PointsPlus values of foods and beverages. This uncertainty can frustration and lead you into a gray area where you're fudging values or not counting them at all. We'll explore ways to feel more comfortable at estimating when you're unsure.

Thought for the Week

The real quality of our life is not determined by what we have won from it, but by what we have discovered within it. ~ Guy Finley

Weekly Recipe: Tex-Mex Tabbouleh

If you were at this week's meetings, you saw me hold up my journal and know that right now I'm tracking on paper. That doesn't stop me from using the Android app on my phone, though!

One of the great things about the app is that it highlights recipes I might like. There are tons of recipes to be found via eTools, but somehow I always seem to miss something. Featured yesterday was something that was totally up my alley, and is now going to be part of next week's lunch plans.

Tex-Mex Tabbouleh

Note to eTools: any recipe that includes avocado is sure to be one I'll enjoy. Love you!

Roundup, week of June 5th

What Happened This Week?

Having a support system in place is so important. So is thanking them for their help! Whether it's your friends and family or virtual members at the WW website, having someone to lean on can make the journey easier.

Celebrations this week included a five pound star for Darcy, a fifteen pound star for Linda, and a 25 pound star for Nylene. Thanks to all of you who came out to the Memorial Day walk at Mission Bay - you will get your 5K charm this week if you haven't already received it.

So What's Coming Up?

Another Walk-It Opportunity! Meet this Sunday (6/5) at 6pm at the Visitor Information Center at Mission Bay (right at the foot of Clairemont Drive) and another group of Weight Watcher members is going to gather and get their walk on!

Are you paying attention? You are if you're tracking. But tracking can take many forms, and the things you track certainly aren't limited to what you're eating and drinking. Self-awareness can lead to more optimal weight loss results!

Thought for the Week

More people will die from hit-or-miss eating than from hit-and-run driving. - Duncan Hines, food critic (no seriously, he was!)

Weekly Recipe: Fuji Apples with Saigon Cinnamon

A fellow Weight Watchers leader shared this simple snack idea, and I thought you might enjoy. Here's what he has to say:

I've gotten rave reviews over my simple Fuji apples and Saigon cinnamon habit. I started eating apples and cinnamon well before the new PP program, but since the new program, it's really come into its own. Members rave about how it helps them, so I routinely bring my bag of apples and cinnamon into the meeting room, and let people marvel at how good they smell and taste.

The approach is simple: I cut up about 4 Fuji apples into eighths and put them in a freezer size zip lock bag. In the morning I pull them from the fridge and sprinkle some Saigon cinnamon on them.

The apples become this delicious treat that accompanies me the whole day. Everywhere I go, people comment on how good they smell each time I open the bag. I carry them in my car and the whole car smells wonderful. As the day progresses and the apples get a little warm, they taste even better.

A few months back, I randomly commented about my apples in front of the meeting room and everyone wanted to know about them. I shared my approach and members immediately began imitating me, bringing back wonderful stories about how the apples and cinnamon helped them.

Now, I have fun with it, I always bring my bag of apples and often comment on them. I joke with members who become members of my "Fuji apples and cinnamon cult" -- everyone laughs, and members who use it, rave about it.

Zero points plus.....oh yeah.


So. Where do you get Saigon cinnamon? I wouldn't be surprised if locally you might find it at Whole Foods, maybe in Henry's bulk spice section, or at specialty kitchen shops like Great News. But definitely you can order it online at Penzey's or The Spice House. I have ordered from Penzeys before and can 100% vouch for their quality and service. Let me know if you try it!

Roundup, week of May 29th

What Happened Last Week?

Exercise is a well-known recipe for good health. But sometimes we still find reasons not to do it. If you contemplate how good it feels after, does that help you take the first step? Remember, activities you enjoy are your best bet. But just getting up out of the chair is important. The less you sit, the better off you'll be!

We awarded first five pound stars to Kim, Taryn and Alicia, and gave a 10 pound star to Laurie. David reached 30 pounds lost, and Mark hit the 50 pound mark. Kim hit her 5% target, and Melissa received the 16 week Stay and Succeed award. Georgetta, Robin and Maria all received a 5K charm for their participation in the Walk-It Day 5K this weekend!

Speaking of the Walk-It Day 5K...

Mark your calendars for Monday at 8am! Yes, this Monday, Memorial Day, we will meet at De Anza Cove down at Mission Bay at 8:00 in the morning. Show up and you'll be able to start your day with a walk along with some other Weight Watchers members. This will qualify you to receive a 5K charm! You can walk as slow or as fast as you like. You're also not obligated to walk 5K - you could go more OR less. This is an informal gathering, so you're welcome to walk as you please. Bring guests, that's OK too.

So What's Coming Up?

MONDAY - remember that your meetings will be closed. You can join me on Sunday in El Cajon if you like (11am weigh-in and 11:30 meeting), or you can find another meeting during the week. If neither of those options works and you can't attend a meeting, that's OK too. We don't hold it against you when WE close for the holiday.

For those of you who WILL be at this week's meeting (and hopefully that is all of you!) we'll be talking about the people who make our journeys that much easier. Be thinking about your support network and who it is that lends you a helping hand. If you don't come up with many, don't forget our meeting rooms are here to support you!

Thought for the Week

Who I am really keeps surprising me. - Poet Nikki Giovanni

Weekly Recipe: Memorial Day Spread

Eating Well is definitely one of my go-to sources when I want something that's healthy but a little more on the "gourmet" side. In honor of the holiday weekend that quickly approaches (yay!) they've featured quite a few healthy Memorial Day type recipes. You may want to fire up your grill because there are recipes featuring chicken, flank steak, even a grilled pizza!

Happy holiday weekend!

Roundup, week of May 22nd

What Happened Last Week?

We talked breakfast! It sounds like most of you are already eating it, which is great. It sets the tone for a healthy day, provides fuel and energy, and keeps you from getting too hungry and doing silly things.

We had some great celebrations this week including a five pound star for Jan and Mike, a ten pound star for Roz, a 15 pound star for Anne, a 35 pound star for Karla, and a 60 pound star for Susie. We also awarded 5% celebrations to Norma and Matthew, and gave 10% keychains to Teresita, Melissa and Sherry.

So What's Coming Up?

Most of you know the benefits of activity. Yet there are any number of reasons why you still might not exercise. We'll help you identify those obstacles and explore strategies for getting past them.

Thought for the Week

Progress always involves risks. You can't steal second base and keep your foot on first. ~ Frederick Wilcox

Weekly Recipe: My Quinoa Recipe inspired by Mark Bittman

Did you know that you can now share recipes in a Community Recipe Swap on eTools? There has always been a community recipe swap feature, but now the PointsPlus values are actually verified! So in theory the quality of the recipes and the accuracy of their values should be improved.

Go to the Recipe Builder and build a recipe as you normally would. When you save your recipe, you'll have the option to share it with the community. That's what I did with this week's recipe:

Orangey Quinoa from Mark Bittman

California Baking Company

This is a post based on a discussion that occurred this morning in Clairemont at my 6:30am meeting. So if it seems random to you, that's why.

California Baking Company is a bakery located in Chula Vista that sells French style rolls. Their products are carried at local Smart and Final stores. Susie brought in their package this morning and a great discussion came out of it.

The product in question is an approximately 4 ounce French roll (yes, we got out the scale and weighed it in the meeting room) that according to the package label contains only 90 calories. Using all of the nutrition information and a PointsPlus calculator, this roll apparently calculates out to ONE PointsPlus.

Before you run out and snatch the entire supply off the shelf, this would be a time to employ some common sense. Does it sound too good to be true? According to our very own Pocket Guide, a high fiber dinner roll clocks in at 4 PointsPlus for a 2 ounce roll. The folks at CalorieKing say a generic French roll that weighs 4 ounces would contain over 300 calories...far higher than 90!

I googled the company, and they have no web presence. There are several yellow page websites that list their business information (address and phone number). I found a three year old blog entry by a guy who raves about how these low-calorie rolls are helping him have a healthy lunch. I find it easy to believe that a company that can't be bothered to have a web presence (Facebook! A blog! Twitter! Anything!) in this day and age might end up with erroneous nutrition information on their food packages.

I cannot prove that 90 calories for one of their rolls is correct OR incorrect. But having held them in my own hands this morning, I do not feel comfortable eating one and assigning it 1 PointsPlus value. Something just doesn't seem right here.

Who knows if we'll ever get to the real truth here. But this is a cautionary tale - nutrition labels can be incorrect. Right Pirate's Booty? If you feel like something is too good to be true, it just might be.

Roundup, week of May 15th

What Happened Last Week?

When we change, the people around us may or may not always be receptive. We discussed some strategies to get the support we need to be successful.

Celebrations this week included a 10 pound star for Norma, 5% awards for Vicki and Jennett, and a 10% keychain for David.

So What's Coming Up?

Are you hungry first thing in the morning? Does what you eat first thing set the tone for the rest of the day? This week we'll explore the importance of starting the day with a healthy, satisfying meal.

Thought for the Week

A healthy body is a guest-chamber for the soul; a sick body is a prison. - Francis Bacon

Weekly Recipe: Two Butternut Squash Options

This week's recipes are recommendations from Richard. Here's what he has to say:

I tried the butternut squash fries and butternut squash soup (the one with 12 1pt servings) and they were both super good. We used the neck of the squash for the fries and the bulb part for a half-recipe of the soup.

Butternut Squash Fries

Butternut Squash Soup

Roundup, week of May 8th

What Happened Last Week?

We talked about the strategies and challenges related to dining out. I think you all shared some great tips, and I hope you took plenty more from your Weight Watchers Weekly. Hey, by the way, if you weren't at a meeting this past week, you didn't get a copy - and I AM IN IT! If you're lucky, I might have saved a few (ahem, for my "files" or something like that).

We had lots to celebrate this week, including a five pound star for Noel and Janeille, a ten pound star for Stephanie, a 15 pound celebration for Melissa and Sherry, and a 30 pound star for Karla. We also gave out 16 week Stay and Succeed charms to Tiffany, Pat and Erin, and a 10% keychain to Krystal.

So What's Coming Up?

You don't live or lose weight in a bubble. The people around you can have an impact (good or bad) on your weight loss efforts. We'll explore those relationships and some things we can do to minimize sabotage and maximize support.

Thought for the Week

Good habits are as easy to form as bad ones. ~ Tim McCarver

Weekly Recipe: Creamy Quinoa with Dried Cranberries

I discovered this recipe, which is sort of a twist on the typical oatmeal for breakfast thing. As is, the recipe figures out to 10 PointsPlus values - and that's just about the high end of what I personally would find acceptable given a 29 PointsPlus day.

I fiddled around with the recipe a little bit and discovered that if you drop the quantity of the pecans and dried cranberries from one half cup to one third cup each, that will drop the PointsPlus value of each serving to 9. I considered doing without the soymilk, but I think that would take away the creamy factor, so I didn't bother to run the numbers on it. I think the dish would still taste good made solely with water, but it becomes a different recipe entirely.