Last Week
Don't be fooled by exercise myths! Learn the truth and you can make the most of your exercise routine.
This Week
You all know that sometimes the scale doesn't tell the real story. We'll discuss ways we can see our progress that don't involve the scale.
Kudos
Valmere is our newest Lifetime Member! She's done a great job with her weight loss, and is now embarking on the voyage of maintenance. Who's next?
WW Product of the Week
POINTS Calculator - for just ten bucks you can have this little gadget that will serve the same purpose as your PointsFinder. More compact and sturdier, throw it in your purse, backpack or messenger bag and you'll never be without a way to calculate Points.
Non-WW Product of the Week
Okay, I'm going for the laughs here this week. Maybe you're trying to choose more lean meats, and you miss a big breakfast with bacon. Never fear! The folks at Archie McPhee have you covered - bacon flavored toothpicks! All the flavor, none of the fat.
Recipe of the Week
Classic Steak Florentine
Serves 4
5 Points and Core
1/2 tsp dried basil
1/2 tsp dried oregano
1/4 tsp fennel seeds, crushed
1/2 tsp salt
1/2 tsp cracked black pepper
2 (1-pound) T-bone steaks, 3/4 inch thick, trimmed
2 lemon wedges
Spray the broiler pan with nonstick spray. Preheat the broiler.
Combine the spices in a small bowl. Rub the mixture over both sides of each steak. Place the steaks on the broiler pan and broil 5 inches from the heat, turning once, until an instant-read thermometer inserted into the side of each steak (but not touching the bone) registers 145 degrees for medium, 8-9 minutes.
Transfer the steaks to a cutting board and let rest 5 minutes. Squeeze the lemon over the steaks and slice.
-- from From Pantry to Plate
What's Hot at WW.com
In honor of the World Series, read about pitcher and broadcaster Ron Darling and how he lost 30 pounds with Weight Watchers. I'm sure his weight loss tips are better than his World Series predictions! (He hoped for a Sox-Phillies series - oh well, I guess there's next year, Ron.)
Quote of the Week
"If you walk on snow you cannot hide your footprints." - George Herbert
Friday, October 26, 2007
Thursday, October 25, 2007
5 Myths About Moving More
Since so many of you were unable to attend meetings this week, we really didn't get to talk about this week's topic. This is unfortunate, because it's a topic I really enjoy and I think is worth discussing. I'm going to summarize a few things that we would have gone over.
Myth #1: I should eat special foods to provide extra energy when I'm working out.
Guess what? By eating "on program" you're already eating special foods. In general, eating a healthy well-balanced diet is all you need to supply the necessary energy and nutrients. You really DON'T need any special shakes or bars or the latest fad to keep you going.
Some of you find that when you start changing to this new healthy lifestyle, you get real gung-ho about it. You're reading up on all sorts of health and exercise information. You're taking up new and exhilarating hobbies. If you find some special foods or drinks that you think are helpful, and they fit within program guidelines, go for it! But if you just want to be the Average Joe who eats healthy and exercises regularly, that's really all you need.
Myth #2: If I start exercising, I'll gain weight because of building muscle.
If you are working out with light weights or using your body weight as resistance (doing push-ups, Pilates, yoga, etc.) you are unlikely to actually build muscle. Resistance training minimizes loss of muscle that normally goes along with weight loss. Check this figure: each pound lost represents 70-75% fat and 25-30% lean. For the ladies, know that we have little of the hormone that is necessary for large increases in muscle mass.
Keep that in mind when the scale tells you there's a 2 pound weight gain this week. If this is the first week you've started that weight training regimen, I hate to be the bearer of bad news: you didn't gain two pounds of muscle in the space of a week. (In this case, your weight gain might in fact be temporary because your muscles are retaining water. If you're sore, that means your muscles are repairing themselves after your kick-butt workout. They need water and glycogen to do that! Have patience, you should see that temporary weight gain disappear quickly.)
Myth #3: Aerobic activity (like walking) is enough.
Remember what I said in response to #2? If losing weight causes some lean mass to disappear, resistance training is going to be necessary to regain it. Ideally your workouts will include aerobic activity, resistance training and stretching. That way you strengthen your cardiovascular system, you develop and tone your muscles (and prevent muscle loss) and you help prevent injury by staying limber.
Myth #4: Muscle weighs more than fat.
Wording is key here. A pound of one thing weighs exactly the same as a pound of another thing. However, a pound of muscle will take up less room than a pound of fat. So a person who weighs 150 pounds and is toned will likely wear smaller clothing than a person who weighs 150 pounds and is...fluffy.
This is often the reason why some of you notice your clothes feel looser, even though your pounds lost isn't that large of a number. You're taking up less space! Know also that a pound of muscle burns more calories than a pound of fat. So by shrinking the fat and developing the muscle, you're helping your body burn more calories, even at rest!
Myth #5: I should always lose weight if I follow my food plan perfectly and earn 4 Activity Points per day but don't use them.
Excuse me while I stop laughing. As you've probably already figured out, there are a ton of factors that figure into whether or not you lose weight on any given week. Water retention, medication, any number of things can obscure results on the scale.
Note: the topic for the week of October 28th addresses all the other ways we can remind ourselves of our progress. So if the scale isn't cooperating, don't despair!
Bonus Myth: I may only earn 4 Activity Points per day.
I added this to the week's discussion because it is one of the true Weight Watcher Urban Legends. You may earn as many AP's as you like. And what's more, if you have the desire to swap those AP's for food Points, there's no limit on that either!
So where does this myth come from? It's possible that the guideline for people to work up to earning 4 Activity Points per day gets misunderstood to be the upper limit. It's not an upper limit, but know that if you earn more than 4 per day, it's a good idea to do so under the supervision of an "Exercise Professional." This will help ensure your safety.
The myth may also come from the fact that any AP's you swap for food Points won't necessarily speed up your weight loss. All those calories you just burnt off are being replaced by the food you're eating when you swap them. So while it helps you stay in control and gives you flexibility, it doesn't necessarily speed up weight loss. Play around with this - some of you are able to swap Points easily and still lose weight like you want. Others will find that swapping slows them down. There's a little bit of art to to this science!
Myth #1: I should eat special foods to provide extra energy when I'm working out.
Guess what? By eating "on program" you're already eating special foods. In general, eating a healthy well-balanced diet is all you need to supply the necessary energy and nutrients. You really DON'T need any special shakes or bars or the latest fad to keep you going.
Some of you find that when you start changing to this new healthy lifestyle, you get real gung-ho about it. You're reading up on all sorts of health and exercise information. You're taking up new and exhilarating hobbies. If you find some special foods or drinks that you think are helpful, and they fit within program guidelines, go for it! But if you just want to be the Average Joe who eats healthy and exercises regularly, that's really all you need.
Myth #2: If I start exercising, I'll gain weight because of building muscle.
If you are working out with light weights or using your body weight as resistance (doing push-ups, Pilates, yoga, etc.) you are unlikely to actually build muscle. Resistance training minimizes loss of muscle that normally goes along with weight loss. Check this figure: each pound lost represents 70-75% fat and 25-30% lean. For the ladies, know that we have little of the hormone that is necessary for large increases in muscle mass.
Keep that in mind when the scale tells you there's a 2 pound weight gain this week. If this is the first week you've started that weight training regimen, I hate to be the bearer of bad news: you didn't gain two pounds of muscle in the space of a week. (In this case, your weight gain might in fact be temporary because your muscles are retaining water. If you're sore, that means your muscles are repairing themselves after your kick-butt workout. They need water and glycogen to do that! Have patience, you should see that temporary weight gain disappear quickly.)
Myth #3: Aerobic activity (like walking) is enough.
Remember what I said in response to #2? If losing weight causes some lean mass to disappear, resistance training is going to be necessary to regain it. Ideally your workouts will include aerobic activity, resistance training and stretching. That way you strengthen your cardiovascular system, you develop and tone your muscles (and prevent muscle loss) and you help prevent injury by staying limber.
Myth #4: Muscle weighs more than fat.
Wording is key here. A pound of one thing weighs exactly the same as a pound of another thing. However, a pound of muscle will take up less room than a pound of fat. So a person who weighs 150 pounds and is toned will likely wear smaller clothing than a person who weighs 150 pounds and is...fluffy.
This is often the reason why some of you notice your clothes feel looser, even though your pounds lost isn't that large of a number. You're taking up less space! Know also that a pound of muscle burns more calories than a pound of fat. So by shrinking the fat and developing the muscle, you're helping your body burn more calories, even at rest!
Myth #5: I should always lose weight if I follow my food plan perfectly and earn 4 Activity Points per day but don't use them.
Excuse me while I stop laughing. As you've probably already figured out, there are a ton of factors that figure into whether or not you lose weight on any given week. Water retention, medication, any number of things can obscure results on the scale.
Note: the topic for the week of October 28th addresses all the other ways we can remind ourselves of our progress. So if the scale isn't cooperating, don't despair!
Bonus Myth: I may only earn 4 Activity Points per day.
I added this to the week's discussion because it is one of the true Weight Watcher Urban Legends. You may earn as many AP's as you like. And what's more, if you have the desire to swap those AP's for food Points, there's no limit on that either!
So where does this myth come from? It's possible that the guideline for people to work up to earning 4 Activity Points per day gets misunderstood to be the upper limit. It's not an upper limit, but know that if you earn more than 4 per day, it's a good idea to do so under the supervision of an "Exercise Professional." This will help ensure your safety.
The myth may also come from the fact that any AP's you swap for food Points won't necessarily speed up your weight loss. All those calories you just burnt off are being replaced by the food you're eating when you swap them. So while it helps you stay in control and gives you flexibility, it doesn't necessarily speed up weight loss. Play around with this - some of you are able to swap Points easily and still lose weight like you want. Others will find that swapping slows them down. There's a little bit of art to to this science!
Mostly back to normal
Most of the meetings in our immediate area are back on track, with a few of the exceptions I've noted before (Fallbrook, etc.)
I've just spoken with Judy, who is the leader of Saturday meetings at our Lemon Grove center. While her house is fine, and she is back in it, she has a lot of clean-up to do, and a lot on her mind. As such, I will be working the meetings this Saturday. There are three back-to-back meetings: 7:00am, 8:30am and 10:00am.
Most of you in the Lemon Grove area that read this will be back with me on Monday nights, but if for some reason you don't think you'll make it to the meeting on October 29th, drop in and say hi!
I've just spoken with Judy, who is the leader of Saturday meetings at our Lemon Grove center. While her house is fine, and she is back in it, she has a lot of clean-up to do, and a lot on her mind. As such, I will be working the meetings this Saturday. There are three back-to-back meetings: 7:00am, 8:30am and 10:00am.
Most of you in the Lemon Grove area that read this will be back with me on Monday nights, but if for some reason you don't think you'll make it to the meeting on October 29th, drop in and say hi!
Wednesday, October 24, 2007
Fire Closures as of Wednesday, October 24th
Here is a list of meeting closures:
Wednesday Closures
* Chula Vista Center – All meetings
* Poway Center – All meetings
* Bonsall – 9:00am
* Fallbrook – 4:00pm & 6:00pm
Thursday Closures
* Fallbrook – 9:00am
* Jamul – 6:00pm
* Eastlake – 9:30am
Friday Closures
* Eastlake – 5:30pm
Saturday Closures
* Murphy Canyon – 8:30am
I am currently the "backup" leader for Saturday meetings in Lemon Grove. I assume this means that Judy, the regular Saturday leader, possibly won't be able to make it from her home to Lemon Grove (I don't know her well, so I don't know her situation). This means two things: the meeting will be held, and if you drop by, you'll see a familiar face!
Wednesday Closures
* Chula Vista Center – All meetings
* Poway Center – All meetings
* Bonsall – 9:00am
* Fallbrook – 4:00pm & 6:00pm
Thursday Closures
* Fallbrook – 9:00am
* Jamul – 6:00pm
* Eastlake – 9:30am
Friday Closures
* Eastlake – 5:30pm
Saturday Closures
* Murphy Canyon – 8:30am
I am currently the "backup" leader for Saturday meetings in Lemon Grove. I assume this means that Judy, the regular Saturday leader, possibly won't be able to make it from her home to Lemon Grove (I don't know her well, so I don't know her situation). This means two things: the meeting will be held, and if you drop by, you'll see a familiar face!
Tuesday, October 23, 2007
Fire Update - Tuesday, October 23rd
Since a few of you have emailed asking for information on other meetings than the ones I work, I'm going to publish the list of closures for today, as they stand right now. This is obviously subject to change:
* Lemon Grove 10:00am, 6:00pm, 7:30pm
* Poway Center 9:30am, 12:30pm, 6:00pm
* San Marcos (Quails Inn) 8:30am and 4:30pm
* Valley Center 5:30pm
* Tierrasanta 6:30pm
* Chula Vista Center 9:30am
* San Marcos Center 8:15am, 10:00am, 6:00pm
* Bonita 5:30pm & 7:00pm
* Vista 9:30am, 11:30am
* El Cajon 10:30am
* Oceanside Ctr 9:30am, 6:30pm Just added
I don't know the details of why these meetings have closed - some are obviously in areas that have been evacuated, and some may be closed simply because staff can't get to the meeting locations for various reasons. If you don't see a meeting listed, that means as of now it will be held.
If you happen to show up to a meeting and it is closed, please bear with us. Our staff number in the hundreds, and we are flung across the county. We virtually never see each other face to face, and have been coordinating things through email.
For my Wednesday members, we will definitely have our 6:30am meeting, since I live less than a mile from the center. It looks like most meetings there (with a few exceptions yesterday) are being held as usual. If you can make it, I would be happy to see you.
* Lemon Grove 10:00am, 6:00pm, 7:30pm
* Poway Center 9:30am, 12:30pm, 6:00pm
* San Marcos (Quails Inn) 8:30am and 4:30pm
* Valley Center 5:30pm
* Tierrasanta 6:30pm
* Chula Vista Center 9:30am
* San Marcos Center 8:15am, 10:00am, 6:00pm
* Bonita 5:30pm & 7:00pm
* Vista 9:30am, 11:30am
* El Cajon 10:30am
* Oceanside Ctr 9:30am, 6:30pm Just added
I don't know the details of why these meetings have closed - some are obviously in areas that have been evacuated, and some may be closed simply because staff can't get to the meeting locations for various reasons. If you don't see a meeting listed, that means as of now it will be held.
If you happen to show up to a meeting and it is closed, please bear with us. Our staff number in the hundreds, and we are flung across the county. We virtually never see each other face to face, and have been coordinating things through email.
For my Wednesday members, we will definitely have our 6:30am meeting, since I live less than a mile from the center. It looks like most meetings there (with a few exceptions yesterday) are being held as usual. If you can make it, I would be happy to see you.
Monday, October 22, 2007
Meeting Status - Fires
Hello, everyone.
I've just received word from my territory manager that Monday night October 22nd 6:30pm meeting in Lemon Grove will not be held.
Several other meetings around the county will also not be held because they are in evacuated areas, or their staff is evacuating their homes and are unable to come to work. (Del Mar and Poway, for example, will not be holding meetings today.)
As things are changing quickly, your best bet to determine whether the meeting you would like to attend will be in session is to call our national 1-800 number: 1-800-374-9191.
For those of you in my Wednesday morning group, I will post and email updates as we get closer to Tuesday evening.
I've just received word from my territory manager that Monday night October 22nd 6:30pm meeting in Lemon Grove will not be held.
Several other meetings around the county will also not be held because they are in evacuated areas, or their staff is evacuating their homes and are unable to come to work. (Del Mar and Poway, for example, will not be holding meetings today.)
As things are changing quickly, your best bet to determine whether the meeting you would like to attend will be in session is to call our national 1-800 number: 1-800-374-9191.
For those of you in my Wednesday morning group, I will post and email updates as we get closer to Tuesday evening.
Friday, October 19, 2007
Newsletter, week of October 21st
Last Week
Dining out can be challenging, but the strategies we discussed can help you navigate the menu and stay on track.
This Week
Does weight training cause weight gain? Does activity guarantee weight loss? We'll explore some common weight loss myths and get to the real truth.
Kudos
This week we gave five pound stars to Dianne and Rich, celebrated Virginia's 10 pound weight loss, and gave Suzy her 30 pound star. To top it off, Marianne became our newest Lifetime Member! Congratulations to all.
WW Product of the Week
Since we'll be exploring exercise myths, what better products to highlight than those that help you move more. Our Walking Kit will help you start or reinvigorate a walking plan, and our Get Moving Mix provides lots of different workouts for a flexible way to work out in your own home.
Non-WW Product of the Week
It's fall, but right now it's still warm enough for ice cream. Thankfully, Dreyer's gives us the best of both seasons with their Slow Churned Pumpkin ice cream. Check out that nutrition label!
Recipe of the Week
This week's recipe comes from Wednesday member Shawn, who loves it:
WW 1-Point Hearty Chili
Makes 20 servings (1 cup each)
10 oz extra lean ground turkey breast (99% fat free)
1 medium onion, diced
2 medium zucchini, diced
2 medium yellow squash, diced
2 bell peppers, diced (color of your choice)
4 celery stalks, diced
2 cans (28 oz each) diced tomatoes
1 can (15 oz) black beans
1 can (15 oz) fat free beef broth
1 package dry chili seasoning (1.25 oz)
Spray skillet with nonstick spray and set over medium-high heat. Saute turkey and onions until brown, about 10 minutes. Transfer the mixture into large soup pot and add all other ingredients. Bring to a simmer over medium heat and simmer for approximately 20 minutes or until vegetables are tender.
What's Hot at WW.com
Are you confused by Activity Points because you can never tell what intensity level you're working out at? Check out this article that gives you a few ways to make sense of it.
Quote of the Week
"Live your life each day as you would climb a mountain.... Climb slowly, steadily, enjoying each passing moment; and the view from the summit will serve as a fitting climax for the journey." - Harold V. Melchert
Dining out can be challenging, but the strategies we discussed can help you navigate the menu and stay on track.
This Week
Does weight training cause weight gain? Does activity guarantee weight loss? We'll explore some common weight loss myths and get to the real truth.
Kudos
This week we gave five pound stars to Dianne and Rich, celebrated Virginia's 10 pound weight loss, and gave Suzy her 30 pound star. To top it off, Marianne became our newest Lifetime Member! Congratulations to all.
WW Product of the Week
Since we'll be exploring exercise myths, what better products to highlight than those that help you move more. Our Walking Kit will help you start or reinvigorate a walking plan, and our Get Moving Mix provides lots of different workouts for a flexible way to work out in your own home.
Non-WW Product of the Week
It's fall, but right now it's still warm enough for ice cream. Thankfully, Dreyer's gives us the best of both seasons with their Slow Churned Pumpkin ice cream. Check out that nutrition label!
Recipe of the Week
This week's recipe comes from Wednesday member Shawn, who loves it:
WW 1-Point Hearty Chili
Makes 20 servings (1 cup each)
10 oz extra lean ground turkey breast (99% fat free)
1 medium onion, diced
2 medium zucchini, diced
2 medium yellow squash, diced
2 bell peppers, diced (color of your choice)
4 celery stalks, diced
2 cans (28 oz each) diced tomatoes
1 can (15 oz) black beans
1 can (15 oz) fat free beef broth
1 package dry chili seasoning (1.25 oz)
Spray skillet with nonstick spray and set over medium-high heat. Saute turkey and onions until brown, about 10 minutes. Transfer the mixture into large soup pot and add all other ingredients. Bring to a simmer over medium heat and simmer for approximately 20 minutes or until vegetables are tender.
What's Hot at WW.com
Are you confused by Activity Points because you can never tell what intensity level you're working out at? Check out this article that gives you a few ways to make sense of it.
Quote of the Week
"Live your life each day as you would climb a mountain.... Climb slowly, steadily, enjoying each passing moment; and the view from the summit will serve as a fitting climax for the journey." - Harold V. Melchert
Saturday, October 13, 2007
Newsletter, week of October 14th
Last Week
Losing weight isn't about just the food. We're also changing our thoughts, beliefs and behaviors. The Tools for Living can help us with those by keeping us positive, inspired and on track.
This Week
Does the thought of eating at a restaurant make you nervous? If you need some guidance on how to dine out and stay on track, this week is for you!
Kudos
Kate and Patty both got their first five pound stars, Gretchen reached 15 pounds lost, and Dennis is doing great, having reached a total of 45 pounds lost.
WW Product of the Week
One of the best tools for dining out successfully is the Dining Out Companion. Check Points values for tons of restaurants! You can buy the Companion for $10 by itself, but it is also part of our Starter Kit. That gives you The Dining Out Companion, The Complete Food Companion (great for smart grocery shopping!) and a 12 Week Journal all for just 25 bucks.
Non-WW Product of the Week
Rumor has it that our good friends over at Kashi have some great new pizzas in their frozen lineup. If you've loved their cereals, check these out. Choose from Five Cheese Tomato, Mediterranean or Roasted Garlic Chicken.
Recipe of the Week
Spicy Chickpea and Spinach Soup
Serves 4
6 Points and Core
1 Tbsp olive oil
1 onion, chopped
3 large garlic cloves, minced
1/2 tsp dried rosemary
1/4 tsp crushed red pepper
1/4 tsp salt
2 15oz cans chickpeas, rinsed and drained
1 14.5oz can diced tomatoes
2 1/2 cups water
1 10oz package frozen chopped spinach, thawed
Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring frequently, until golden, about 6 minutes. Add the garlic, rosemary, crushed red pepper, and salt; cook, stirring, until fragrant, about 1 minute. Add the chickpeas, tomatoes, and water; bring to a boil, reduce heat, and simmer, covered, about 15 minutes. Let the mixture cool about 5 minutes.
Transfer 1 cup of the soup to a blender and puree. Return to the saucepan and stir in the spinach; bring to a boil. Reduce heat and simmer, covered, until the flavors have blended, about 10 minutes.
-- from our From Pantry to Plate cookbook
What's Hot at WW.com
The Weight Watchers website has a ton of really neat information. If you don't spend much time over there, I'll try to entice you to do so by highlighting something new each week.
As part of our Four Way Approach, many of you are embarking on a regular exercise program. If you've been suffering from any sort of aches and pains, you might be interested in reading the article on The 5 Most Common Sports Injuries.
Quote of the Week
"To think creatively, we must be able to look afresh at what we normally take for granted." - George Kneller
Losing weight isn't about just the food. We're also changing our thoughts, beliefs and behaviors. The Tools for Living can help us with those by keeping us positive, inspired and on track.
This Week
Does the thought of eating at a restaurant make you nervous? If you need some guidance on how to dine out and stay on track, this week is for you!
Kudos
Kate and Patty both got their first five pound stars, Gretchen reached 15 pounds lost, and Dennis is doing great, having reached a total of 45 pounds lost.
WW Product of the Week
One of the best tools for dining out successfully is the Dining Out Companion. Check Points values for tons of restaurants! You can buy the Companion for $10 by itself, but it is also part of our Starter Kit. That gives you The Dining Out Companion, The Complete Food Companion (great for smart grocery shopping!) and a 12 Week Journal all for just 25 bucks.
Non-WW Product of the Week
Rumor has it that our good friends over at Kashi have some great new pizzas in their frozen lineup. If you've loved their cereals, check these out. Choose from Five Cheese Tomato, Mediterranean or Roasted Garlic Chicken.
Recipe of the Week
Spicy Chickpea and Spinach Soup
Serves 4
6 Points and Core
1 Tbsp olive oil
1 onion, chopped
3 large garlic cloves, minced
1/2 tsp dried rosemary
1/4 tsp crushed red pepper
1/4 tsp salt
2 15oz cans chickpeas, rinsed and drained
1 14.5oz can diced tomatoes
2 1/2 cups water
1 10oz package frozen chopped spinach, thawed
Heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring frequently, until golden, about 6 minutes. Add the garlic, rosemary, crushed red pepper, and salt; cook, stirring, until fragrant, about 1 minute. Add the chickpeas, tomatoes, and water; bring to a boil, reduce heat, and simmer, covered, about 15 minutes. Let the mixture cool about 5 minutes.
Transfer 1 cup of the soup to a blender and puree. Return to the saucepan and stir in the spinach; bring to a boil. Reduce heat and simmer, covered, until the flavors have blended, about 10 minutes.
-- from our From Pantry to Plate cookbook
What's Hot at WW.com
The Weight Watchers website has a ton of really neat information. If you don't spend much time over there, I'll try to entice you to do so by highlighting something new each week.
As part of our Four Way Approach, many of you are embarking on a regular exercise program. If you've been suffering from any sort of aches and pains, you might be interested in reading the article on The 5 Most Common Sports Injuries.
Quote of the Week
"To think creatively, we must be able to look afresh at what we normally take for granted." - George Kneller
Saturday, October 06, 2007
Newsletter, week of October 7th
Last Week
Don't think of this as a diet - it's a lifestyle! That means you get a new vocabulary that doesn't include deprivation.
This Week
Losing weight successfully isn't just about making the right food choices. It's about making an inner transformation of behaviors, thoughts and feelings. It's deciding what you want, determining what it will take to get there, believing in yourself, motivating yourself, asking for help and thinking positive.
Kudos
Robert visited us Wednesday morning, and lucky for us we got to give him his 20 pound star AND his 10% keychain!
WW Product of the Week
It's a Fruities sale! Buy 2 packs of Fruities and get the third one free. These little chewy candies can help you keep busy, with a Points value of just 1. Now is a great time to stock up.
Non-WW Product of the Week
If you think that hot dogs have to be an occasional treat because they are high in fat, think again! Check out Ballpark Fat-Free Franks. One hot dog has only 40 calories, can you believe it? This particular frank comes highly recommended by the Monday night crew.
Recipe of the Week
I know it's only October, but OMG IT'S OCTOBER! Here's a recipe that might look good on your Thanksgiving day table. It's from our new Best Ever Desserts cookbook.
Pumpkin-Ginger Chiffon Pie
Serves 8
5 Points
15 oz. can pumpkin puree
3/4 cup sugar
1 large egg
1 tsp cinnamon
1 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt
2 envelopes unflavored gelatin
12 oz. can evaporated skim milk
1 cup thawed frozen fat-free whipped topping
6 oz. prepared low-fat graham cracker crust
2 tsp chopped pecans, toasted
Whisk together the pumpkin, sugar, egg, cinnamon, ginger, cloves and salt in a large bowl until blended; set aside.
Sprinkle the gelatin over the evaporated milk in a medium saucepan. Let stand until softened, about 5 minutes. Heat over medium heat, stirring occasionally, until the gelatin is completely dissolved, about 2 minutes. Stir in the pumpkin mixture and cook, stirring constantly, until the mixture just begins to boil. Pour into a medium bowl; refrigerate until the filling begins to set, about 40 minutes.
Whisk the pumpkin mixture until smooth and creamy. With a rubber spatula, gently fold in the whipped topping until blended. Spoon into the crust, spreading evenly; sprinkle with pecans. Refrigerate until firm, at least 2 hours or up to overnight.
Tip of the Week
Keep your "star catcher" where you can see it. Nothing is more motivating than the success you've already experienced.
Quote of the Week
"How does one become a butterfly? You must want to fly so much that you're willing to give up being a caterpillar." - Trina Pallus
Don't think of this as a diet - it's a lifestyle! That means you get a new vocabulary that doesn't include deprivation.
This Week
Losing weight successfully isn't just about making the right food choices. It's about making an inner transformation of behaviors, thoughts and feelings. It's deciding what you want, determining what it will take to get there, believing in yourself, motivating yourself, asking for help and thinking positive.
Kudos
Robert visited us Wednesday morning, and lucky for us we got to give him his 20 pound star AND his 10% keychain!
WW Product of the Week
It's a Fruities sale! Buy 2 packs of Fruities and get the third one free. These little chewy candies can help you keep busy, with a Points value of just 1. Now is a great time to stock up.
Non-WW Product of the Week
If you think that hot dogs have to be an occasional treat because they are high in fat, think again! Check out Ballpark Fat-Free Franks. One hot dog has only 40 calories, can you believe it? This particular frank comes highly recommended by the Monday night crew.
Recipe of the Week
I know it's only October, but OMG IT'S OCTOBER! Here's a recipe that might look good on your Thanksgiving day table. It's from our new Best Ever Desserts cookbook.
Pumpkin-Ginger Chiffon Pie
Serves 8
5 Points
15 oz. can pumpkin puree
3/4 cup sugar
1 large egg
1 tsp cinnamon
1 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt
2 envelopes unflavored gelatin
12 oz. can evaporated skim milk
1 cup thawed frozen fat-free whipped topping
6 oz. prepared low-fat graham cracker crust
2 tsp chopped pecans, toasted
Whisk together the pumpkin, sugar, egg, cinnamon, ginger, cloves and salt in a large bowl until blended; set aside.
Sprinkle the gelatin over the evaporated milk in a medium saucepan. Let stand until softened, about 5 minutes. Heat over medium heat, stirring occasionally, until the gelatin is completely dissolved, about 2 minutes. Stir in the pumpkin mixture and cook, stirring constantly, until the mixture just begins to boil. Pour into a medium bowl; refrigerate until the filling begins to set, about 40 minutes.
Whisk the pumpkin mixture until smooth and creamy. With a rubber spatula, gently fold in the whipped topping until blended. Spoon into the crust, spreading evenly; sprinkle with pecans. Refrigerate until firm, at least 2 hours or up to overnight.
Tip of the Week
Keep your "star catcher" where you can see it. Nothing is more motivating than the success you've already experienced.
Quote of the Week
"How does one become a butterfly? You must want to fly so much that you're willing to give up being a caterpillar." - Trina Pallus
Saturday, September 22, 2007
Newsletter, week of September 23rd
Last Week
When you have a goal that sounds downright irresistible, you can't help but do things to achieve it. Have you fleshed out that goal to make it sound fantastic?
This Week
We're going to prepare our weight loss resumes, so be prepared with your accomplishments, your strengths and your experiences.
Kudos
This week we got to celebrate Christina's first five pound award, Wilma's 40 pound weight loss and Laketa's 55 pound achievement. Great work!
WW Product of the Week
If six glasses of water each day seems unbearable, check out our newest mug. It holds 24 ounces of water, which is HALF of your daily requirements. Just down two of them and you're done! If you're not keen on plain water, pick up a box of our Mix-Ins to give it some flavor. We've got lemonade and peach tea flavors, and some areas might still have our discontinued raspberry flavor.
Non-WW Product of the week
Tina brought in a wrapper for something she thinks tastes great. Heart Thrive Nutritious Meals To Go are little heart-shaped snacks filled with whole grains and a bunch of natural ingredients (they are also vegan). The website shows various different flavors, but what sounds good to me is the Chocolate Chip flavor. Ask for them at Windmill Farms or buy them online.
Recipe of the Week
Zesty Caponata Pizzas
Serves 4
6 Points
1 8-ounce package individual pre-baked pizza crusts (2 6-inch crusts), split horizontally to make 4 rounds
1 cup canned small white beans, rinsed and drained
6 Tbsp prepared caponata, chopped (find this prepared in the Italian food aisle - it's a compote of eggplant, onion, garlic, tomato, herbs and olives)
2 Tbsp sliced hot cherry peppers in vinegar, chopped
1 Tbsp vinegar from cherry peppers
1 cup shredded light Italian 4-cheese blend
Preheat broiler. Place pizza crusts, split-sides up, on a baking sheet. Broil 4-5 inches from the heat until golden, 30-60 seconds on each side.
Meanwhile, combine the beans, caponata, cherry peppers and vinegar in a bowl. Top each of the crusts with a generous 1/4 cup of the bean mixture, spreading almost to the edge. Sprinkle each with 1/4 cup of the cheese. Broil until the cheese melts, about 1 minute and serve at once.
Tip of the Week
Cooking for one but you'd like to try the recipe above? If you're worried about eating more than the portion you'd like when you're making recipes, serve yourself the proper portion in the kitchen. Don't bring the food to the table where you can easily reach for more. For extra protection, wrap up the leftovers and put them in the refrigerator before you sit down to eat. That makes for extra work if you feel like going back for seconds. That could be enough to keep you from doing it!
Quote of the Week
"Employing" successful weight-loss: Who ultimately decides if you will get the "position"? YOU DO!
When you have a goal that sounds downright irresistible, you can't help but do things to achieve it. Have you fleshed out that goal to make it sound fantastic?
This Week
We're going to prepare our weight loss resumes, so be prepared with your accomplishments, your strengths and your experiences.
Kudos
This week we got to celebrate Christina's first five pound award, Wilma's 40 pound weight loss and Laketa's 55 pound achievement. Great work!
WW Product of the Week
If six glasses of water each day seems unbearable, check out our newest mug. It holds 24 ounces of water, which is HALF of your daily requirements. Just down two of them and you're done! If you're not keen on plain water, pick up a box of our Mix-Ins to give it some flavor. We've got lemonade and peach tea flavors, and some areas might still have our discontinued raspberry flavor.
Non-WW Product of the week
Tina brought in a wrapper for something she thinks tastes great. Heart Thrive Nutritious Meals To Go are little heart-shaped snacks filled with whole grains and a bunch of natural ingredients (they are also vegan). The website shows various different flavors, but what sounds good to me is the Chocolate Chip flavor. Ask for them at Windmill Farms or buy them online.
Recipe of the Week
Zesty Caponata Pizzas
Serves 4
6 Points
1 8-ounce package individual pre-baked pizza crusts (2 6-inch crusts), split horizontally to make 4 rounds
1 cup canned small white beans, rinsed and drained
6 Tbsp prepared caponata, chopped (find this prepared in the Italian food aisle - it's a compote of eggplant, onion, garlic, tomato, herbs and olives)
2 Tbsp sliced hot cherry peppers in vinegar, chopped
1 Tbsp vinegar from cherry peppers
1 cup shredded light Italian 4-cheese blend
Preheat broiler. Place pizza crusts, split-sides up, on a baking sheet. Broil 4-5 inches from the heat until golden, 30-60 seconds on each side.
Meanwhile, combine the beans, caponata, cherry peppers and vinegar in a bowl. Top each of the crusts with a generous 1/4 cup of the bean mixture, spreading almost to the edge. Sprinkle each with 1/4 cup of the cheese. Broil until the cheese melts, about 1 minute and serve at once.
Tip of the Week
Cooking for one but you'd like to try the recipe above? If you're worried about eating more than the portion you'd like when you're making recipes, serve yourself the proper portion in the kitchen. Don't bring the food to the table where you can easily reach for more. For extra protection, wrap up the leftovers and put them in the refrigerator before you sit down to eat. That makes for extra work if you feel like going back for seconds. That could be enough to keep you from doing it!
Quote of the Week
"Employing" successful weight-loss: Who ultimately decides if you will get the "position"? YOU DO!
Saturday, September 15, 2007
Newsletter, week of September 16th
Last Week
Moving more is one of the core parts of the Weight Watchers program. Remember, it's all relative, so strive to move more today than you did yesterday.
This Week
Remember those goals we talked about 2 weeks ago? Now it's time to make sure they happen. We'll discuss Motivating Strategy and how to make that goal seem so good you can't help but achieve it!
Kudos
This week we celebrated Meredith's 20 pound loss, Trish got her 16 week star, and we had not one, but TWO members make goal. Congratulations Marianne and Valmere! You ladies are an inspiration to the group.
WW Product of the Week
Need a quick breakfast? Does it need to be Core? Check out our oatmeal cups. Fast and easy, this can be a quick healthy meal for you. And it's just 2 Points or Core. Be sure to give our new Strawberries and Cream flavor a try.
Non-WW Product of the Week
Okay, folks. I'm asking for your help here. I think I've probably highlighted every name brand food or product I use that's related to food or exercise. It's time again to hear what you all like. Bring me labels or details of the stuff that's making your life a better and healthy place.
Recipe of the Week
Scallop, Mango, and Quinoa Salad
Serves 4
4 Points and Core
3/4 cup quinoa
1 1/2 cups water
1 tsp salt
1 cup frozen corn kernels, thawed
3/4 pound bay scallops
1 mango, pitted, peeled, and chopped
2 tomatoes, diced
2 stalks celery, chopped
2 tsp finely chopped pickled jalapeño pepper
2 Tbsp lime juice
2 Tbsp chopped fresh mint or cilantro
Place the quinoa in a sieve and rinse well under cold running water. Combine the quinoa, water, and 1/2 tsp of the salt in a medium saucepan and bring to a boil. Stir, reduce the heat, and simmer, covered, about 12 minutes. Stir in the corn and continue to cook until the quinoa is tender, about 2 minutes longer. Drain off any excess water and place the quinoa mixture in a large bowl; set aside to cool.
Meanwhile, place the scallops and remaining salt in a small nonstick skillet over medium heat. Cook, stirring occasionally, until the scallops are just opaque in the center, about 3 minutes. Drain off the excess liquid; set the scallops on a plate to cool.
Add the mango, tomatoes, celery, jalapeño, lime juice, mint (or cilantro), and scallops to the quinoa and toss. Serve at once, or refrigerate for up to 6 hours. Taste and add additional salt and lime juice if needed.
--courtesy of From Pantry to Plate
Tip of the Week
Are you the type that likes to go out to lunch with coworkers? If it's always a last minute decision on where to go, sit down with your Dining Out Companion. Identify the healthy options for several different restaurants, and be ready for any cuisine. Know ahead of time what kind of things will be good to choose (or to avoid)!
Quote of the Week
Not events, but outcomes. Visualize outcomes.
Not the cracking of the bat, but gliding over home plate.
Not the inking of the deal, but the kind of life you'll lead.
Not the scale, the diet or food, but the admiration you have earned.
And not the whens, the wheres, and hows, but the laughter, high-fives, and wows.
Not events, but outcomes. Visualize outcomes.
Moving more is one of the core parts of the Weight Watchers program. Remember, it's all relative, so strive to move more today than you did yesterday.
This Week
Remember those goals we talked about 2 weeks ago? Now it's time to make sure they happen. We'll discuss Motivating Strategy and how to make that goal seem so good you can't help but achieve it!
Kudos
This week we celebrated Meredith's 20 pound loss, Trish got her 16 week star, and we had not one, but TWO members make goal. Congratulations Marianne and Valmere! You ladies are an inspiration to the group.
WW Product of the Week
Need a quick breakfast? Does it need to be Core? Check out our oatmeal cups. Fast and easy, this can be a quick healthy meal for you. And it's just 2 Points or Core. Be sure to give our new Strawberries and Cream flavor a try.
Non-WW Product of the Week
Okay, folks. I'm asking for your help here. I think I've probably highlighted every name brand food or product I use that's related to food or exercise. It's time again to hear what you all like. Bring me labels or details of the stuff that's making your life a better and healthy place.
Recipe of the Week
Scallop, Mango, and Quinoa Salad
Serves 4
4 Points and Core
3/4 cup quinoa
1 1/2 cups water
1 tsp salt
1 cup frozen corn kernels, thawed
3/4 pound bay scallops
1 mango, pitted, peeled, and chopped
2 tomatoes, diced
2 stalks celery, chopped
2 tsp finely chopped pickled jalapeño pepper
2 Tbsp lime juice
2 Tbsp chopped fresh mint or cilantro
Place the quinoa in a sieve and rinse well under cold running water. Combine the quinoa, water, and 1/2 tsp of the salt in a medium saucepan and bring to a boil. Stir, reduce the heat, and simmer, covered, about 12 minutes. Stir in the corn and continue to cook until the quinoa is tender, about 2 minutes longer. Drain off any excess water and place the quinoa mixture in a large bowl; set aside to cool.
Meanwhile, place the scallops and remaining salt in a small nonstick skillet over medium heat. Cook, stirring occasionally, until the scallops are just opaque in the center, about 3 minutes. Drain off the excess liquid; set the scallops on a plate to cool.
Add the mango, tomatoes, celery, jalapeño, lime juice, mint (or cilantro), and scallops to the quinoa and toss. Serve at once, or refrigerate for up to 6 hours. Taste and add additional salt and lime juice if needed.
--courtesy of From Pantry to Plate
Tip of the Week
Are you the type that likes to go out to lunch with coworkers? If it's always a last minute decision on where to go, sit down with your Dining Out Companion. Identify the healthy options for several different restaurants, and be ready for any cuisine. Know ahead of time what kind of things will be good to choose (or to avoid)!
Quote of the Week
Not events, but outcomes. Visualize outcomes.
Not the cracking of the bat, but gliding over home plate.
Not the inking of the deal, but the kind of life you'll lead.
Not the scale, the diet or food, but the admiration you have earned.
And not the whens, the wheres, and hows, but the laughter, high-fives, and wows.
Not events, but outcomes. Visualize outcomes.
Sunday, September 09, 2007
Newsletter, week of September 9th
Last Week
If you dream it, you can achieve it. Hopefully now you all have specific goals that you're striving for. When you reach them, let's celebrate!
This Week
Puzzled by activity? This week we'll discuss the benefits of moving more and make sure you're all clear on the Activity Points system.
Kudos
Monday folks - make sure you bring those postcards in this week! We'll celebrate those of you who achieved the goals you set for the summer.
WW Product of the Week
POINTS Pedometer - find out how far you walk each day. This pedometer not only measures your distance, but can track activity points earned! What a great way to motivate yourself to move more.
Non-WW Product of the Week
Ever wonder why you eat so much? Check out Brian Wansink's book Mindless Eating. Now, I haven't picked this book up yet, but now that it's out in paperback, it's on my wish list. It looks like an interesting read about the psychology of food.
Recipe of the Week
Peanut Butter and Jelly Cupcakes
Serves 24
4 Points each
Frosting:
1/2 cup light cream cheese, softened
1/4 cup reduced-fat creamy peanut butter
1/4 cup confectioners' sugar
Cupcakes:
1 cup cake flour
1 cup granulated sugar
1/2 cup unsweetened cocoa powder
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 cup low-fat buttermilk
1/3 cup canola oil
1 large egg
1 egg white
1 tsp vanilla extract
1 oz semisweet chocolate, melted and cooled
1/2 cup seedless raspberry jam
1/4 cup unsalted roasted peanuts, chopped
Preheat the oven to 350. Spray a 24 cup mini-muffin pan with nonstick spray.
To make the frosting, with an electric mixer on low speed, beat the frosting ingredients in a small bowl until smooth, about 2 minutes. Cover with plastic wrap; set aside.
To make the cupcakes, whisk together the cake flour, sugar, cocoa, baking powder, baking soda, and salt in a medium bowl. Whisk together the buttermilk, oil, egg, egg white, and vanilla in a large bowl. Whisk in the melted chocolate. Add the flour mixture, stirring until just blended.
Fill each muffin cup two-thirds full with the batter. Bake until a toothpick inserted into the center comes out clean, about 25 minutes. Let cool in the pan on a rack 10 minutes. Remove the cupcakes from the pan and let cool completely on the rack.
Fit a small pastry bag with a plain medium tip and fill with the jam. Carefully insert the pastry tip into the top of a cupcake. Pipe in about 1 teaspoon of jam. Repeat with the remaining cupcakes and jam. With a small metal spatula, spread the frosting over the tops of the cupcakes. Sprinkle with the peanuts.
-- from Best-Ever Desserts
Tip of the Week
Trying to work out in the mornings? Set out your workout clothes and gear the night before. Then you don't have to think about it at the crack of dawn. Hey, every minute counts, so you may have just bought yourself a few more winks of sleep!
Quote of the Week
A journal of a thousand miles begins with a single step.
If you dream it, you can achieve it. Hopefully now you all have specific goals that you're striving for. When you reach them, let's celebrate!
This Week
Puzzled by activity? This week we'll discuss the benefits of moving more and make sure you're all clear on the Activity Points system.
Kudos
Monday folks - make sure you bring those postcards in this week! We'll celebrate those of you who achieved the goals you set for the summer.
WW Product of the Week
POINTS Pedometer - find out how far you walk each day. This pedometer not only measures your distance, but can track activity points earned! What a great way to motivate yourself to move more.
Non-WW Product of the Week
Ever wonder why you eat so much? Check out Brian Wansink's book Mindless Eating. Now, I haven't picked this book up yet, but now that it's out in paperback, it's on my wish list. It looks like an interesting read about the psychology of food.
Recipe of the Week
Peanut Butter and Jelly Cupcakes
Serves 24
4 Points each
Frosting:
1/2 cup light cream cheese, softened
1/4 cup reduced-fat creamy peanut butter
1/4 cup confectioners' sugar
Cupcakes:
1 cup cake flour
1 cup granulated sugar
1/2 cup unsweetened cocoa powder
1 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1/2 cup low-fat buttermilk
1/3 cup canola oil
1 large egg
1 egg white
1 tsp vanilla extract
1 oz semisweet chocolate, melted and cooled
1/2 cup seedless raspberry jam
1/4 cup unsalted roasted peanuts, chopped
Preheat the oven to 350. Spray a 24 cup mini-muffin pan with nonstick spray.
To make the frosting, with an electric mixer on low speed, beat the frosting ingredients in a small bowl until smooth, about 2 minutes. Cover with plastic wrap; set aside.
To make the cupcakes, whisk together the cake flour, sugar, cocoa, baking powder, baking soda, and salt in a medium bowl. Whisk together the buttermilk, oil, egg, egg white, and vanilla in a large bowl. Whisk in the melted chocolate. Add the flour mixture, stirring until just blended.
Fill each muffin cup two-thirds full with the batter. Bake until a toothpick inserted into the center comes out clean, about 25 minutes. Let cool in the pan on a rack 10 minutes. Remove the cupcakes from the pan and let cool completely on the rack.
Fit a small pastry bag with a plain medium tip and fill with the jam. Carefully insert the pastry tip into the top of a cupcake. Pipe in about 1 teaspoon of jam. Repeat with the remaining cupcakes and jam. With a small metal spatula, spread the frosting over the tops of the cupcakes. Sprinkle with the peanuts.
-- from Best-Ever Desserts
Tip of the Week
Trying to work out in the mornings? Set out your workout clothes and gear the night before. Then you don't have to think about it at the crack of dawn. Hey, every minute counts, so you may have just bought yourself a few more winks of sleep!
Quote of the Week
A journal of a thousand miles begins with a single step.
Sunday, September 02, 2007
Newsletter, week of September 2nd
Last Week
Thanks for indulging me on the Twenty Questions. I hope you realize that you all have lots of resources to turn to when you've got questions or issues. Beyond the weekly meetings, you probably have lots of those resources right at your fingertips in the form of your weekly meeting materials. Don't forget to read them!
This Week
For many of you it's Back To School Time. Well, for us it's going to be Back To Goal Time. This week we're going to talk about goal setting and making sure you've always got something to strive for.
Kudos
This past week we gave Kathy her 15 pound award, awarded Dennis his 25 pound star, celebrated 75 pounds lost with Rosemary, and gave Kym her goal charm. Keep it up!
Product of the Week
Weight Watchers Flavored Snack Bars - check out our new flavor! We've just received shipments of our new Blueberry Crumb Cake bar, which will be replacing our Cinnamon Swirl bar. Give it a try, it's great! Also, this is a great time to stock up on the Cinnamon Swirl if it's your favorite. Get it while supplies last. $4.50 per box.
Non-WW Product of the Week
Okay, it's been a pretty mild summer, but this past week, it has been awfully hot. I finally cracked and needed a frozen snack. So this week I'm going to be enjoying Sugar-Free Fudgsicles. Just 40 calories? Darn right!
Recipe of the Week
10-Minute Tiramisu
Serves 6
4 Points
3/4 cup boiling water
2 tsp instant espresso powder
1 Tbsp dark rum or 1/2 tsp rum extract
1 Tbsp sugar
1 5 oz package sponge dessert shells
1-1/2 14 oz packages fat-free vanilla pudding cups
3/4 cup thawed frozen fat-free whipped topping
2 Tbsp grated semisweet chocolate
Unsweetened cocoa powder
Combine the boiling water, espresso powder, rum, and sugar in a small bowl; stir until the sugar and espresso powder are dissolved. Set aside to cool slightly.
Put a dessert shell on each of 6 dessert plates. Brush with the espresso mixture until saturated; set aside.
Put the pudding in a medium bowl. With a rubber spatula, gently fold in the whipped topping. Spread in each dessert shell, dividing evenly. Sprinkle with the grated chocolate and dust lightly with cocoa powder. Refrigerate until chilled, about 1 hour.
-- from our new Best-Ever Desserts cookbook
Tip of the Week
Once you've created a goal, don't forget about it! Write it down and post it somewhere obvious - on a mirror, on the refrigerator, anywhere you'll regularly see it.
Quote of the Week
DREAM
Discover yourself!
Reach for the stars!
Expect great things!
Aim higher with a Winning Outcome and
Make it come true!
Thanks for indulging me on the Twenty Questions. I hope you realize that you all have lots of resources to turn to when you've got questions or issues. Beyond the weekly meetings, you probably have lots of those resources right at your fingertips in the form of your weekly meeting materials. Don't forget to read them!
This Week
For many of you it's Back To School Time. Well, for us it's going to be Back To Goal Time. This week we're going to talk about goal setting and making sure you've always got something to strive for.
Kudos
This past week we gave Kathy her 15 pound award, awarded Dennis his 25 pound star, celebrated 75 pounds lost with Rosemary, and gave Kym her goal charm. Keep it up!
Product of the Week
Weight Watchers Flavored Snack Bars - check out our new flavor! We've just received shipments of our new Blueberry Crumb Cake bar, which will be replacing our Cinnamon Swirl bar. Give it a try, it's great! Also, this is a great time to stock up on the Cinnamon Swirl if it's your favorite. Get it while supplies last. $4.50 per box.
Non-WW Product of the Week
Okay, it's been a pretty mild summer, but this past week, it has been awfully hot. I finally cracked and needed a frozen snack. So this week I'm going to be enjoying Sugar-Free Fudgsicles. Just 40 calories? Darn right!
Recipe of the Week
10-Minute Tiramisu
Serves 6
4 Points
3/4 cup boiling water
2 tsp instant espresso powder
1 Tbsp dark rum or 1/2 tsp rum extract
1 Tbsp sugar
1 5 oz package sponge dessert shells
1-1/2 14 oz packages fat-free vanilla pudding cups
3/4 cup thawed frozen fat-free whipped topping
2 Tbsp grated semisweet chocolate
Unsweetened cocoa powder
Combine the boiling water, espresso powder, rum, and sugar in a small bowl; stir until the sugar and espresso powder are dissolved. Set aside to cool slightly.
Put a dessert shell on each of 6 dessert plates. Brush with the espresso mixture until saturated; set aside.
Put the pudding in a medium bowl. With a rubber spatula, gently fold in the whipped topping. Spread in each dessert shell, dividing evenly. Sprinkle with the grated chocolate and dust lightly with cocoa powder. Refrigerate until chilled, about 1 hour.
-- from our new Best-Ever Desserts cookbook
Tip of the Week
Once you've created a goal, don't forget about it! Write it down and post it somewhere obvious - on a mirror, on the refrigerator, anywhere you'll regularly see it.
Quote of the Week
DREAM
Discover yourself!
Reach for the stars!
Expect great things!
Aim higher with a Winning Outcome and
Make it come true!
Sunday, August 26, 2007
Newsletter, week of August 26th
Last Week
How long will you be working on this? FOR THE REST OF YOUR LIVES. Eat and do what you love now, so that you'll be able to stick with this forever. And when you know these habits will last forever, what's the rush? All in good time.
This Week
You have all the resources you need. But are you using them? We'll do a quick review of all the tools and resources you have from Weight Watchers, and focus on what areas you need a little extra help with.
Kudos
Confession: I can't find my little slips of paper showing who lost what this week. So I'd just like to commend you all for your dedication to making yourself a better, healthier person. You taking the time to read this and develop healthy habits shows that you're motivated and successful!
WW Product of the Week
Starter Kit - sure you're already a member. But do you have our food companions? Can you look up the Points value of a McDonalds hamburger or a bowl of Golden Grahams? If you can't, you need to grab a starter kit, which includes both the Complete Food Companion and the Dining Out Companion, as well as a 12 week spiral bound journal for easy tracking. When you buy these all together in the kit, you save some dough!
Non-WW Product of the Week
Many of you say that dining out is your biggest challenge. The folks at Healthy Dining have put together a book and a website that make finding the healthy choices easier. If you've heard of the book Healthy Dining in San Diego, these are the folks. Check out their website.
Recipe of the Week
Tricolor Pepper and Penne Salad
Serves 6
2 Points and Core
3 cups cooked whole-wheat penne
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
6 scallions, sliced
1/2 cup fat-free ranch salad dressing
6 green leaf lettuce leaves
Combine the penne, bell peppers and the scallions in a large bowl. Drizzle with the dressing and toss to coat. Refrigerate, covered, until chilled, at least one hour. Line a serving platter with the lettuce; top with the pasta salad.
Tip of the Week
Feel like you're struggling? Pretend you're new again. Take out the 10 weeks of weekly material we've given you, and read it AGAIN. You might find things you missed, or feel ready to "start again" as if it were week one.
Quote of the Week
"And I think the key thing that I need to remember, that anyone losing a major amount of weight needs to remember, is that life isn't on hold until I hit that magical number. I'm not going to be a suffering, shameful person until that date. Every day I get a little closer, a little healthier and a little happier. Every day I'm capable of more than I was before, I'm stronger than I was before, and I look better than I did before." - anonymous Weight Watcher member
How long will you be working on this? FOR THE REST OF YOUR LIVES. Eat and do what you love now, so that you'll be able to stick with this forever. And when you know these habits will last forever, what's the rush? All in good time.
This Week
You have all the resources you need. But are you using them? We'll do a quick review of all the tools and resources you have from Weight Watchers, and focus on what areas you need a little extra help with.
Kudos
Confession: I can't find my little slips of paper showing who lost what this week. So I'd just like to commend you all for your dedication to making yourself a better, healthier person. You taking the time to read this and develop healthy habits shows that you're motivated and successful!
WW Product of the Week
Starter Kit - sure you're already a member. But do you have our food companions? Can you look up the Points value of a McDonalds hamburger or a bowl of Golden Grahams? If you can't, you need to grab a starter kit, which includes both the Complete Food Companion and the Dining Out Companion, as well as a 12 week spiral bound journal for easy tracking. When you buy these all together in the kit, you save some dough!
Non-WW Product of the Week
Many of you say that dining out is your biggest challenge. The folks at Healthy Dining have put together a book and a website that make finding the healthy choices easier. If you've heard of the book Healthy Dining in San Diego, these are the folks. Check out their website.
Recipe of the Week
Tricolor Pepper and Penne Salad
Serves 6
2 Points and Core
3 cups cooked whole-wheat penne
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
6 scallions, sliced
1/2 cup fat-free ranch salad dressing
6 green leaf lettuce leaves
Combine the penne, bell peppers and the scallions in a large bowl. Drizzle with the dressing and toss to coat. Refrigerate, covered, until chilled, at least one hour. Line a serving platter with the lettuce; top with the pasta salad.
Tip of the Week
Feel like you're struggling? Pretend you're new again. Take out the 10 weeks of weekly material we've given you, and read it AGAIN. You might find things you missed, or feel ready to "start again" as if it were week one.
Quote of the Week
"And I think the key thing that I need to remember, that anyone losing a major amount of weight needs to remember, is that life isn't on hold until I hit that magical number. I'm not going to be a suffering, shameful person until that date. Every day I get a little closer, a little healthier and a little happier. Every day I'm capable of more than I was before, I'm stronger than I was before, and I look better than I did before." - anonymous Weight Watcher member
Saturday, August 18, 2007
Newsletter, week of August 19th
Last Week
Time spent in our meetings is a great way to laugh about our misfortunes and discuss what goes right. Take advantage of that forum and speak up! Need some help? That's what we're here for.
This Week
Chances are your weight goals won't be reached overnight. Join us for a discussion of how to stick with the process for as long as it takes. (Here's a hint: it's going to last a lifetime!)
Kudos
George, Vicky and Pam all received their first five pound stars this week. Nick and Valmere reached the 10 pound mark, while Judy got a 15 pound star AND her 10% keychain. Jerry is now up to 30 pounds lost and Wilma is the big winner this week with a total weight loss of over 35 pounds. Excellent progress, everyone!
WW Product of the Week
Weight Watchers Fruities - if you're looking for a quick little treat or something to keep you occupied, Fruities just might be what you're looking for. These little candies are similar to jujubes - firm but chewy, and they come in some great fruit flavors (cherry is my choice). For $2.50 you get three sleeves of them, and each sleeve is only 1 Point!
Non-WW Product of the Week
I know, I know. You need a new kitchen gadget like you need another hole in your head. But those of us in Wednesday's group got see how insanely cool a spiral slicer is. Turn your zucchini into angel hair pasta! You know you want one....
Recipe of the Week
Chicken Pita Pizzas
Serves 4
5 Points
2 7" pocketless pita breads
6 Tbsp scallion hummus
1 (1/2 lb) bone-in roasted chicken breast, skin and bone removed, and chicken coarsely shredded
1/2 cup shredded part-skim mozzarella cheese
6 pitted large manzanilla or Sicilian green olives, chopped
Preheat the broiler. Place pita breads on a baking sheet and broil 4-5" from heat until golden (45 seconds on each side).
Spread 3 Tbsp of the hummus onto each of the pita breads, almost to the edge. Top each with the chicken and sprinkle with cheese and olives. Broil until cheese melts, about a minute.
Tip of the Week
Who cares if you have 30, 80 or 120 pounds to lose? That can seem overwhelming! Break the process down into smaller goals, and you'll always be working on a "next step." It can be whatever feels right for you, and might include dropping a clothing size, losing 10 pounds, reaching the next "decade" (229, 199, etc.) or finally being able to sit comfortably in that pair of pants - you know the ones I mean!
Quote of the Week
"The path to success is paved with patience and persistence." - anonymous Weight Watcher
Time spent in our meetings is a great way to laugh about our misfortunes and discuss what goes right. Take advantage of that forum and speak up! Need some help? That's what we're here for.
This Week
Chances are your weight goals won't be reached overnight. Join us for a discussion of how to stick with the process for as long as it takes. (Here's a hint: it's going to last a lifetime!)
Kudos
George, Vicky and Pam all received their first five pound stars this week. Nick and Valmere reached the 10 pound mark, while Judy got a 15 pound star AND her 10% keychain. Jerry is now up to 30 pounds lost and Wilma is the big winner this week with a total weight loss of over 35 pounds. Excellent progress, everyone!
WW Product of the Week
Weight Watchers Fruities - if you're looking for a quick little treat or something to keep you occupied, Fruities just might be what you're looking for. These little candies are similar to jujubes - firm but chewy, and they come in some great fruit flavors (cherry is my choice). For $2.50 you get three sleeves of them, and each sleeve is only 1 Point!
Non-WW Product of the Week
I know, I know. You need a new kitchen gadget like you need another hole in your head. But those of us in Wednesday's group got see how insanely cool a spiral slicer is. Turn your zucchini into angel hair pasta! You know you want one....
Recipe of the Week
Chicken Pita Pizzas
Serves 4
5 Points
2 7" pocketless pita breads
6 Tbsp scallion hummus
1 (1/2 lb) bone-in roasted chicken breast, skin and bone removed, and chicken coarsely shredded
1/2 cup shredded part-skim mozzarella cheese
6 pitted large manzanilla or Sicilian green olives, chopped
Preheat the broiler. Place pita breads on a baking sheet and broil 4-5" from heat until golden (45 seconds on each side).
Spread 3 Tbsp of the hummus onto each of the pita breads, almost to the edge. Top each with the chicken and sprinkle with cheese and olives. Broil until cheese melts, about a minute.
Tip of the Week
Who cares if you have 30, 80 or 120 pounds to lose? That can seem overwhelming! Break the process down into smaller goals, and you'll always be working on a "next step." It can be whatever feels right for you, and might include dropping a clothing size, losing 10 pounds, reaching the next "decade" (229, 199, etc.) or finally being able to sit comfortably in that pair of pants - you know the ones I mean!
Quote of the Week
"The path to success is paved with patience and persistence." - anonymous Weight Watcher
Saturday, August 04, 2007
Gone Fishin'
The newsletter will be taking a 2 week vacation. (Perhaps it's celebrating the fact that August is my 10th anniversary at goal?)
Don't worry, the newsletter has a more liberal vacation policy than I do. So I'll still be in the meeting room these next two weeks!
Don't worry, the newsletter has a more liberal vacation policy than I do. So I'll still be in the meeting room these next two weeks!
Saturday, July 28, 2007
Newsletter, week of July 29th
Last Week
You'd never describe someone else as just a number on the scale. Remember that there's more to it than your weight, and that considering all the good stuff you're doing can help keep you positive when the number feels negative.
This Week
Change the environment! No, I'm not going to make you debate global warming, but I will ask you to think about whether or not your surroundings are helping your weight loss efforts.
Kudos
Louella received her first five pound star, David reached 10 pounds lost and Mike got his 30 pound award. Good going folks!
WW Product of the Week
Bars and baked snacks - starting Sunday, our 2 Points bars, pretzels and cheddar twists are on sale! Regular price for one box is still $4.50, but if you buy 2 boxes, you'll get them for $8. You can mix and match, and as long as you buy sets of 2, they'll cost $4 a piece. This is a great way to stock up on some low-Points snacks. Will this change your environment?
Non-WW Product of the Week
Okay, everyone loves the Garden Vegetable Soup that's zero Points (check your Eat Wisely book for the recipe!) but what if you don't want to cook? Try Progresso Light Soups for a quick alternative. These soups have been officially blessed with Weight Watchers Points values of...ZERO! Look for them in your grocery store.
Recipe of the Week
Couscous and Smoked Turkey Salad
Serves 4
7 Points
14.5 oz can reduced-sodium chicken broth
1 cup couscous
1/3 cup dried cranberries
2 Tbsp sherry vinegar
2 tsp olive oil
2 tsp honey
1/4 tsp salt
6 oz deli smoked turkey breast, cut into 1/2 inch dice
2 ripe apricots, halved, pitted and cut into 1/4 inch dice
1 large carrot, shredded
1 celery stalk, chopped
1/3 cup chopped almonds or hazelnuts, toasted
Bring the broth to a boil in a large saucepan; stir in the couscous and cranberries. Cover and remove the pan from the heat; let stand about 5 minutes. Fluff the couscous with a fork and spread the couscous mixture on a plate; place in the freezer to cool slightly, about 10 minutes.
To make the dressing, whisk together the vinegar, oil, honey, and salt in a serving bowl. Add the couscous mixture and remaining ingredients; toss to combine.
Tip of the Week
Do you miss baking? To lighten things up you can swap applesauce for up to 1/3 of the total butter or oil in a cookie or cake recipe (light-colored batters) or substitute the same amount of pureed prunes if you're making a chocolaty dessert. Pureed pumpkin and sweet potato are also good substitutes. Experiment.
Quote of the Week
"There's only one corner of the universe you can be certain of improving, and that's your own self." - Aldous Huxley
You'd never describe someone else as just a number on the scale. Remember that there's more to it than your weight, and that considering all the good stuff you're doing can help keep you positive when the number feels negative.
This Week
Change the environment! No, I'm not going to make you debate global warming, but I will ask you to think about whether or not your surroundings are helping your weight loss efforts.
Kudos
Louella received her first five pound star, David reached 10 pounds lost and Mike got his 30 pound award. Good going folks!
WW Product of the Week
Bars and baked snacks - starting Sunday, our 2 Points bars, pretzels and cheddar twists are on sale! Regular price for one box is still $4.50, but if you buy 2 boxes, you'll get them for $8. You can mix and match, and as long as you buy sets of 2, they'll cost $4 a piece. This is a great way to stock up on some low-Points snacks. Will this change your environment?
Non-WW Product of the Week
Okay, everyone loves the Garden Vegetable Soup that's zero Points (check your Eat Wisely book for the recipe!) but what if you don't want to cook? Try Progresso Light Soups for a quick alternative. These soups have been officially blessed with Weight Watchers Points values of...ZERO! Look for them in your grocery store.
Recipe of the Week
Couscous and Smoked Turkey Salad
Serves 4
7 Points
14.5 oz can reduced-sodium chicken broth
1 cup couscous
1/3 cup dried cranberries
2 Tbsp sherry vinegar
2 tsp olive oil
2 tsp honey
1/4 tsp salt
6 oz deli smoked turkey breast, cut into 1/2 inch dice
2 ripe apricots, halved, pitted and cut into 1/4 inch dice
1 large carrot, shredded
1 celery stalk, chopped
1/3 cup chopped almonds or hazelnuts, toasted
Bring the broth to a boil in a large saucepan; stir in the couscous and cranberries. Cover and remove the pan from the heat; let stand about 5 minutes. Fluff the couscous with a fork and spread the couscous mixture on a plate; place in the freezer to cool slightly, about 10 minutes.
To make the dressing, whisk together the vinegar, oil, honey, and salt in a serving bowl. Add the couscous mixture and remaining ingredients; toss to combine.
Tip of the Week
Do you miss baking? To lighten things up you can swap applesauce for up to 1/3 of the total butter or oil in a cookie or cake recipe (light-colored batters) or substitute the same amount of pureed prunes if you're making a chocolaty dessert. Pureed pumpkin and sweet potato are also good substitutes. Experiment.
Quote of the Week
"There's only one corner of the universe you can be certain of improving, and that's your own self." - Aldous Huxley
Saturday, July 21, 2007
Newsletter, week of July 22nd
Last Week
As summer heats up, you can heat up your weight loss by increasing your activity. Just make sure you're dressed right and drinking water!
This Week
You are not your weight. If you've ever felt that your weight impacts your sense of self-worth, you'll find out how to turn those negative thoughts into something more positive.
Kudos
This week we gave Wilma her 30 pound award, Josh reached 25 pounds lost, and Leah became our newest Lifetime member!
WW Product of the Week
Weight Watchers Magazine - our magazine is full of ways to live the "WW lifestyle." By that I mean that you'll find great new food ideas, tasty recipes, learn about new exercise strategies and techniques, and lots of other things that fit well with eating smart and moving more. If you're looking for some motivation, read about real-life success stories. $4 per issue (comes out every other month)
Non-WW Product of the Week
I'm sure in newsletters past I've highlighted a new 100 calorie snack pack or two. But I know that some of you are looking to eat more naturally. Or you're following the Core plan and want to save your 35 WPA for other things than snacks. Regardless, Yahoo! recently featured an article on 10 Healthy 100 Calorie Treats. Try one of them the next time you're feeling a bit peckish.
Recipe of the Week
Orzo-Chickpea Salad
Serves 6
5 Points per serving
8 oz uncooked orzo
2 small zucchini, chopped
1/8 tsp salt
1/4 cup parsley leaves, firmly packed and chopped
15 oz can chickpeas, drained and rinsed
1/2 cup dried cranberries
1 tsp olive oil
1/4 cup red wine vinegar
1/8 tsp black pepper
Cook orzo according to package instructions; set aside.
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Saute zucchini, lightly salting it as it cooks, until slightly crisp, about 2-3 minutes. Let it cool.
Put zucchini in a large bowl and add the rest of the ingredients (including the orzo); toss to combine. Let the salad marinate in the refrigerator for at least 30 minutes before serving. Can be served cold or at room temperature.
Tip of the Week
If you're feeling a bit down, head over to the message boards at the Weight Watchers website. There you'll find a supportive community of members who will happily remind you of all the good stuff you've got to be happy about. Message boards are open to all, so you don't have to have eTools or a Monthly Pass to access them. Check it out!
Quote of the Week
"With our thoughts we make the world." - Buddha
As summer heats up, you can heat up your weight loss by increasing your activity. Just make sure you're dressed right and drinking water!
This Week
You are not your weight. If you've ever felt that your weight impacts your sense of self-worth, you'll find out how to turn those negative thoughts into something more positive.
Kudos
This week we gave Wilma her 30 pound award, Josh reached 25 pounds lost, and Leah became our newest Lifetime member!
WW Product of the Week
Weight Watchers Magazine - our magazine is full of ways to live the "WW lifestyle." By that I mean that you'll find great new food ideas, tasty recipes, learn about new exercise strategies and techniques, and lots of other things that fit well with eating smart and moving more. If you're looking for some motivation, read about real-life success stories. $4 per issue (comes out every other month)
Non-WW Product of the Week
I'm sure in newsletters past I've highlighted a new 100 calorie snack pack or two. But I know that some of you are looking to eat more naturally. Or you're following the Core plan and want to save your 35 WPA for other things than snacks. Regardless, Yahoo! recently featured an article on 10 Healthy 100 Calorie Treats. Try one of them the next time you're feeling a bit peckish.
Recipe of the Week
Orzo-Chickpea Salad
Serves 6
5 Points per serving
8 oz uncooked orzo
2 small zucchini, chopped
1/8 tsp salt
1/4 cup parsley leaves, firmly packed and chopped
15 oz can chickpeas, drained and rinsed
1/2 cup dried cranberries
1 tsp olive oil
1/4 cup red wine vinegar
1/8 tsp black pepper
Cook orzo according to package instructions; set aside.
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Saute zucchini, lightly salting it as it cooks, until slightly crisp, about 2-3 minutes. Let it cool.
Put zucchini in a large bowl and add the rest of the ingredients (including the orzo); toss to combine. Let the salad marinate in the refrigerator for at least 30 minutes before serving. Can be served cold or at room temperature.
Tip of the Week
If you're feeling a bit down, head over to the message boards at the Weight Watchers website. There you'll find a supportive community of members who will happily remind you of all the good stuff you've got to be happy about. Message boards are open to all, so you don't have to have eTools or a Monthly Pass to access them. Check it out!
Quote of the Week
"With our thoughts we make the world." - Buddha
Sunday, July 15, 2007
Newsletter, week of July 15th
Last Week
Plateaus are a natural part of the weight loss process. But so is finding ways to push on through them. Remember those ideas and don't let a stall in your weight loss get you down.
This Week
It's summer, the sun is out, but is it too hot to exercise? We'll talk about how to get or stay active this summer, and how it will heat up your metabolism, too.
Kudos
This week we celebrated Nora's 20 pound weight loss, Christine's 25 pound milestone, Rosa's 10 pound award, and gave Lauri her 10% keychain. Rumor has it we'll have a new Lifetime member this week, and maybe we'll see your name on this list, too!
WW Product of the Week
Since the focus is on getting moving this week, all of our activity products are in the spotlight. If you're a walker you can check out our Walking Kit (it's got different length walking workouts you can do on the road or in your house) or our Pedometer (see how far you've gone and if you've earned Points for it). If you're looking for a little bit of everything, check out our Get Moving Mix: it's got yoga/pilates, aerobics, toning and abs.
Non-WW Product of the Week
Many Weight Watcher members make it a priority to start packing lunches instead of eating on the go. If you're looking for some neat ways to carry your meals, try a cute looking bento box! Inspired by the Japanese, systems like these at Laptop Lunches are a neat way to organize and tote your meal.
Recipe of the Week
Grilled Chicken with Tomato-Nectarine Salsa
Serves 4
4 Points and Core
1 Tbsp grated lemon zest
2 tsp olive oil
2 garlic cloves, minced
1/2 tsp salt
Freshly ground pepper
4 1/4-pound skinless boneless chicken breast halves
Combine the above ingredients in a zip-close bag; squeeze out the air and seal. Turn to coat the chicken. Refrigerate, turning the bag occasionally, 2 hours.
1 cup quartered grape tomatoes
1 nectarine, pitted and diced
1 Tbsp chopped fresh basil
1 tsp grated lemon zest
1 tsp balsamic or cider vinegar
1/4 tsp salt
Freshly ground pepper
Combine all the above ingredients in a bowl and set aside - this is your salsa.
Spray a grill rack with nonstick spray and prepare the grill. Pour off and discard the marinade from the chicken. Grill the chicken over a medium fire, turning once, until cooked through and no longer pink in the center, about 10 minutes. Serve immediately with the salsa.
Tip of the Week
If this week's topic inspires you to move more, be aware of dehydration: a condition caused by losing too much water from your body. This can sometimes happen during exercise if you sweat and don't drink enough water. It is recommended that you drink at least one or two cups (8 to 16 fluid ounces) of water 15 minutes before exercise. This amount will vary depending on the length of your workout and the time of year. Keeping a water bottle with you during your workout can help, as can having a cup or two of water once you've finished.
Quote of the Week
"Some people change their ways when they see the light, others when they feel the heat." - Caroline Schoeder
Plateaus are a natural part of the weight loss process. But so is finding ways to push on through them. Remember those ideas and don't let a stall in your weight loss get you down.
This Week
It's summer, the sun is out, but is it too hot to exercise? We'll talk about how to get or stay active this summer, and how it will heat up your metabolism, too.
Kudos
This week we celebrated Nora's 20 pound weight loss, Christine's 25 pound milestone, Rosa's 10 pound award, and gave Lauri her 10% keychain. Rumor has it we'll have a new Lifetime member this week, and maybe we'll see your name on this list, too!
WW Product of the Week
Since the focus is on getting moving this week, all of our activity products are in the spotlight. If you're a walker you can check out our Walking Kit (it's got different length walking workouts you can do on the road or in your house) or our Pedometer (see how far you've gone and if you've earned Points for it). If you're looking for a little bit of everything, check out our Get Moving Mix: it's got yoga/pilates, aerobics, toning and abs.
Non-WW Product of the Week
Many Weight Watcher members make it a priority to start packing lunches instead of eating on the go. If you're looking for some neat ways to carry your meals, try a cute looking bento box! Inspired by the Japanese, systems like these at Laptop Lunches are a neat way to organize and tote your meal.
Recipe of the Week
Grilled Chicken with Tomato-Nectarine Salsa
Serves 4
4 Points and Core
1 Tbsp grated lemon zest
2 tsp olive oil
2 garlic cloves, minced
1/2 tsp salt
Freshly ground pepper
4 1/4-pound skinless boneless chicken breast halves
Combine the above ingredients in a zip-close bag; squeeze out the air and seal. Turn to coat the chicken. Refrigerate, turning the bag occasionally, 2 hours.
1 cup quartered grape tomatoes
1 nectarine, pitted and diced
1 Tbsp chopped fresh basil
1 tsp grated lemon zest
1 tsp balsamic or cider vinegar
1/4 tsp salt
Freshly ground pepper
Combine all the above ingredients in a bowl and set aside - this is your salsa.
Spray a grill rack with nonstick spray and prepare the grill. Pour off and discard the marinade from the chicken. Grill the chicken over a medium fire, turning once, until cooked through and no longer pink in the center, about 10 minutes. Serve immediately with the salsa.
Tip of the Week
If this week's topic inspires you to move more, be aware of dehydration: a condition caused by losing too much water from your body. This can sometimes happen during exercise if you sweat and don't drink enough water. It is recommended that you drink at least one or two cups (8 to 16 fluid ounces) of water 15 minutes before exercise. This amount will vary depending on the length of your workout and the time of year. Keeping a water bottle with you during your workout can help, as can having a cup or two of water once you've finished.
Quote of the Week
"Some people change their ways when they see the light, others when they feel the heat." - Caroline Schoeder
Saturday, July 07, 2007
Newsletter, week of July 8th
Last Week
Did you identify any unhealthy family habits? What will you do to break them and set your own new family traditions?
This Week
PLATEAUS. Yep, this week we're going to talk about that dreaded topic. We'll discuss what they are, and most importantly we'll brainstorm about how to get past them and not lose our cool.
Kudos
Laketa received her 50 pound magnet this week, Judy reached 10 pounds of weight loss, and Mike earned his 10% keychain. I'm looking forward to seeing how you Wednesday folks have progressed since before the holiday.
WW Product of the Week
Three Month Journal - one of the things that I constantly hear when we talk about what works is "writing it down" or "keeping a journal", and frankly I agree. If you keep meaning to grab a journal at the scale, but just can't seem to remember, the Three Month Journal is your ExcuseBuster. This spiral bound journal gives you 12 weeks of journaling potential. And it's small enough to go with you virtually anywhere. $6.00 and worth every penny - I keep mine with me constantly!
Non-WW Product of the Week
Produce sales! Check your local Vons for sweet Rainier cherries this week - they've got them for only $2.99 a pound (with Vons Club) which is a great deal. Meanwhile, Ralph's is offering strawberries on sale (with Ralph's Club) 10 for $10. And finally, Henry's has seedless watermelons on sale 2 for $5. There's no excuse to skimp on those five servings of fruits and vegetables this week!
Recipe of the Week
Grilled Chicken with Orange-Avocado Salad
Serves 4
6 Points and Core
4 5oz skinless boneless chicken breast halves
1 navel orange
1 garlic clove, minced
1 tsp canola oil
1 tsp ground cumin
1/2 tsp salt
1/8 tsp cayenne
1 small firm-ripe Hass avocado, halved, pitted, peeled & cut into 1/2 inch dice
4 radishes, halved and thinly sliced
1 scallion, thinly sliced
Pound the chicken to an even thickness. To make the spice mixture, grate 1-1/2 tsp zest from the orange. Combine the zest, garlic, oil, cumin, salt and cayenne in a small bowl. Reserve 1/4 tsp of the mixture in a large bowl. Rub the remaining spice mixture over the chicken and set aside.
Spray the grill rack with nonstick spray; preheat the grill to medium or prepare a medium fire.
Meanwhile, remove the remaining peel and the white pith from the orange. Quarter the orange from stem end to blossom end, then slice. Add the orange slices to the reserved spice mixture; toss to coat.
Place the chicken on the grill rack. Grill, covered, until browned and cooked through, 4-5 min on each side. Just before serving, add the avocado, radishes and scallion to the orange mixture and toss to combine. Serve with the chicken.
From "Savoring Summer" cookbook supplement
Tip of the Week
One of the ways to break through a plateau is to double check your portion sizing. eTools members: did you know the Weight Watchers website has a "Portion Primer" tool? It has visual cues so that you can eyeball your portions. For example, a tablespoon of peanut butter is about the same size as 3 dice. Check it out!
Quote of the Week
"Successful people follow the same advice they prescribe for others."
Did you identify any unhealthy family habits? What will you do to break them and set your own new family traditions?
This Week
PLATEAUS. Yep, this week we're going to talk about that dreaded topic. We'll discuss what they are, and most importantly we'll brainstorm about how to get past them and not lose our cool.
Kudos
Laketa received her 50 pound magnet this week, Judy reached 10 pounds of weight loss, and Mike earned his 10% keychain. I'm looking forward to seeing how you Wednesday folks have progressed since before the holiday.
WW Product of the Week
Three Month Journal - one of the things that I constantly hear when we talk about what works is "writing it down" or "keeping a journal", and frankly I agree. If you keep meaning to grab a journal at the scale, but just can't seem to remember, the Three Month Journal is your ExcuseBuster. This spiral bound journal gives you 12 weeks of journaling potential. And it's small enough to go with you virtually anywhere. $6.00 and worth every penny - I keep mine with me constantly!
Non-WW Product of the Week
Produce sales! Check your local Vons for sweet Rainier cherries this week - they've got them for only $2.99 a pound (with Vons Club) which is a great deal. Meanwhile, Ralph's is offering strawberries on sale (with Ralph's Club) 10 for $10. And finally, Henry's has seedless watermelons on sale 2 for $5. There's no excuse to skimp on those five servings of fruits and vegetables this week!
Recipe of the Week
Grilled Chicken with Orange-Avocado Salad
Serves 4
6 Points and Core
4 5oz skinless boneless chicken breast halves
1 navel orange
1 garlic clove, minced
1 tsp canola oil
1 tsp ground cumin
1/2 tsp salt
1/8 tsp cayenne
1 small firm-ripe Hass avocado, halved, pitted, peeled & cut into 1/2 inch dice
4 radishes, halved and thinly sliced
1 scallion, thinly sliced
Pound the chicken to an even thickness. To make the spice mixture, grate 1-1/2 tsp zest from the orange. Combine the zest, garlic, oil, cumin, salt and cayenne in a small bowl. Reserve 1/4 tsp of the mixture in a large bowl. Rub the remaining spice mixture over the chicken and set aside.
Spray the grill rack with nonstick spray; preheat the grill to medium or prepare a medium fire.
Meanwhile, remove the remaining peel and the white pith from the orange. Quarter the orange from stem end to blossom end, then slice. Add the orange slices to the reserved spice mixture; toss to coat.
Place the chicken on the grill rack. Grill, covered, until browned and cooked through, 4-5 min on each side. Just before serving, add the avocado, radishes and scallion to the orange mixture and toss to combine. Serve with the chicken.
From "Savoring Summer" cookbook supplement
Tip of the Week
One of the ways to break through a plateau is to double check your portion sizing. eTools members: did you know the Weight Watchers website has a "Portion Primer" tool? It has visual cues so that you can eyeball your portions. For example, a tablespoon of peanut butter is about the same size as 3 dice. Check it out!
Quote of the Week
"Successful people follow the same advice they prescribe for others."
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