Roundup, week of April 3rd

What Happened Last Week?

We discussed the importance of weight loss buddies and how to find the right kind of support. I'm glad to see so many of you already have those networks in place!

Celebrations this week included: Fil, Lavon, Vicki and Mary (First Five Pounds), Teresita and Nellie (Fifteen Pounds), Maria, Gina and David (Twenty Pounds), Karla (Twenty-Five Pounds), Helen (Five Percent) and Mark (Ten Percent).

If you want to join these losers but feel like you're struggling, be sure to talk to me or one of the receptionists in our meeting rooms. We can help, we can give you pointers...but not if we don't know you need them!

So What's Coming Up?

It's back! Weight Watchers is once again holding a Walk-It Day! The challenge kicks off Sunday, April 3rd. When the website goes live that day, I'll be posting the link so you can get more information and start thinking about moving! I'll have a handout for all of you this week with complete information.

Tying into the Walk-It Challenge, we'll discuss goal setting as it relates to getting you into an activity program you can stick to. For some of you it may seem like a struggle - we'll help break down the barriers so you can see how easy it really is.

Thought for the Week

You cannot change anything in your life with intention alone, which can become a watered-down, occasional hope that you'll get to tomorrow. Intention without action is useless. ~ Caroline Myss

Weekly Recipe: Strawberry Cucumber Salad

I stumbled onto a link for this salad posted by the Almond Board of California (because, you know, I surf that site ALL the time). The picture alone sells it for me. What a great spring recipe!

Strawberry Cucumber Salad

Roundup, week of March 27th

What Happened Last Week?

I encouraged you to think back to your lapses. Not so that you can feel guilty about them, but so you can take a moment and think about what happened and why. Don't you think it's more productive to learn from your experiences than to ignore them and repeat your mistakes?

There were a lot of successes in the meeting rooms this week. I'll take a deep breath and start rattling them off:

Sherry, Rahad and Stephanie lost their first five pounds, Linda, Erin, Lorie and Debbie all reached 10 pounds lost. We gave 15 pound stars to Tammy and Althea. Robert and Chris got 20 pound stars, and we gave out 5% awards to Tammy, Erin, Nellie and Lorie. Susie got back to her goal weight this morning, and on Sunday Rick became our newest Lifetime Member!

So What's Coming Up?

Having a buddy can make weight loss easier, lead to increased accountability and decreased boredom, give you inspiration and enjoyment, and give you a healthy dose of competition. Support can come from anywhere, so we'll talk about what kind you need, and where to get it.

Thought for the Week

If it is to be, it is up to me. - Author Unknown

Weekly Recipe: Crustless Green Quiche

My friend Jen is an excellent cook, and when she mentioned she'd made a crustless quiche that was healthy, I begged her to share the recipe with me. Thankfully she did, and you can find it here:

Crustless Green Quiche

I used meatless bacon (which, don't get me started, I should have probably just used something not even related like roasted red peppers or sun-dried tomatoes) but Jen's version called for the real thing. If you eat meat, I'd recommend you do that. Bacon is too tasty to fake it.

Roundup, week of March 20th

What Happened Last Week?

Deprivation is the straw that breaks the camel's back when it comes to weight loss progress. If you've struggled with the feelings of "I can't" and "I shouldn't" it's important to take a look at your choices and see if you can improve your physical and mental satisfaction when it comes to eating. Remember, many of us impose rules on ourselves that we really don't need to. It's OK to live a little!

Since I did not lead Sunday's meeting, I don't have celebrations from that group. But I was able to participate in celebrating Penny's five pound star, Gina's 20 pound star, Nancy's 16 week Stay and Succeed award, and best of all, seeing Maria reach her GOAL WEIGHT! Yahoo!

So What's Coming Up?

Reflecting on past weight-loss experiences - both slip ups and successes - can give you valuable feedback. Learning what works and what doesn't work can help you move forward to future success.

Thought for the Week

A good laugh and a long sleep are the best cures in the doctor's book. - Irish Proverb

Weekly Recipe: Baked Pears Three Ways

This week you get Three! Three! Three recipes in one. These all come from Pat who mucked around in the kitchen and came up with three different ways to have a 3 PointsPlus value dessert of baked pears.

Baked Pears with Raisins

Baked Pears with Dates

Baked Pears with Mincemeat

Roundup, week of March 13th

What Happened Last Week?

Last week was all about YOU. What you've accomplished, what skills you've gained. I know it might seem weird, but focusing on how great things are going for you can help keep you motivated to finish the journey.

Accomplishments for this week include five pound stars for Kathy and Melissa, 15 pound stars for Teresa, David and Jody. Barbara reached 20 pounds lost and Mark celebrated 25 pounds lost. We gave 5% awards to Teresa and David, and gave a 10% keychain to Denise.

So What's Coming Up?

Are you worried you won't be able to eat the foods you love? Deprivation is a dangerous game that can ruin your progress. This week we'll talk about how to avoid deprivation and be satisfied with our food choices on a physical AND mental level.

Thought for the Week

We either make ourselves happy or miserable. The amount of work is the same. ~ Carlos Castaneda

Weekly Recipe: Polenta Lasagna

This is a leftover recipe from last week's recipe swap, courtesy of Pamela. I will definitely have to make this one myself!

Polenta Lasagna

I also have a few recipes I got from Pat on Sunday, but I need to get those run through the nutrition information mill before I post them. Probably next week....

Roundup, week of March 6th

What Happened Last Week?

We talked about how boredom can throw a monkey wrench into your eating and activity plans. I hope you're keeping an eye on things and finding ways to keep it interesting. You don't have to change EVERYTHING CONSTANTLY, but a little variety can go a long way.

Veronica and Larry both got their first five pound stars this week. Andrea, Teresa, Helen, Jennifer and Melissa all reached 10 pounds lost. Those who celebrated a fifteen pound milestone include Juanita, Joanne and Chris. Karla and Denise have now lost twenty pounds. We also celebrated 5% targets with Jody and Teresita, and Maria reached her 10% target. I love seeing everyone's success!

So What's Coming Up?

Now that we've gotten through two full months of the year, it's time to start looking back and acknowledging how far we've come. By celebrating your successes you'll gain confidence to move forward. Show up ready to share what you've achieved and applaud the efforts of others!

This week we will be offering samples of our new lemon mousse pie mini bar, and if you like them, you'll be able to purchase them (and all our other mini bars, oatmeal and smoothies) for just $4.95!

Thought for the Week

Do not let what you cannot do interfere with what you can do. ~ John Wooden

Weekly Recipe: Wednesday Recipe Swap

So Wednesday morning we did a little recipe swap that tied in nicely with the week's topic of shaking things up a bit. Here I present the results:

Coke Zero Cupcakes

Three Bean and Pork Slow Cooker Chili

Chicken Cordon Bleu

Baked Macaroni and Cheese**

** A note on this one: the blog I'm linking to altered the original recipe slightly. When published in the magazine the recipe called for whole wheat penne and she used a different pasta shape - that's irrelevant to the nutrition information, so just use whatever whole wheat pasta you like. The cheddar cheese called for is a total of two and a half cups - her recipe says 2 plus "more for sprinkling" - your eyeball will probably want to add more than that half cup!

Roundup, week of February 27th

What Happened Last Week?

Portion control is a major factor in successful weight loss. Don't let portion creep or portion distortion ruin your progress. If you haven't done so lately, you may want to re-weigh or re-measure what you're eating to be sure you're doing what you think you are!

Weight loss celebrations this week include a five pound star for Jenn, a 10 pound star for Althea, 15 pound stars for Beverly, Karla and Tricia, a 25 pound award for Cherie, a 30 pound award for Virginia, and a 50 pound award for Susie. We also gave 5% awards to Althea, Karla, Teri, Chris and Leilah.

So What's Coming Up?

There is a great week on tap in my Weight Watchers meetings! Our topic will address boredom - whether it's in your food choices or your activity choices. We'll discuss strategies to keep things mixed up and exciting.

SUNDAY - remember that we will be holding an eTools demonstration this week! We'll start the demo right after the meeting ends at noon. It should last approximately 45 minutes, and we'll probably have some giveaways. Friends and non-members are welcome, and if you're not usually a Sunday member but want to come check it out, you are absolutely welcome to stop on by.

WEDNESDAY - don't forget to bring a recipe with you for our recipe swap! Ground rules are that whatever recipe you share needs to include either the nutrition information or the PointsPlus value. You don't need to bring copies for everyone, but at least bring a copy that I can take with me to post here on the blog. Be ready to tell us about the recipe, where you got it, tips for preparation, etc.

MONDAY - I don't actually have a special event scheduled for you this week, but I didn't want you to feel left out. If you're reading this and you haven't shown up in awhile, why not? If you need extra special help, drop me a line here, in email, at Facebook, or come on in and we'll give you some TLC.

Thought for the Week

Failure is only postponed success as long as courage "coaches" ambition. The habit of persistence is the habit of victory. ~ Herbert Kaufman

Weekly Recipe: Edamame Salad

My favorite spin instructor just started her own website, and has already posted a few quick, healthy recipes. She hasn't included nutrition information for them, but I cranked them through the software so I can share one with you:

Edamame Salad
Serves 2

2 cups of frozen edamame (thawed)
1 cup of frozen corn (thawed, you can also substitute frozen peas)
2 cups of a mixture of chopped red pepper and celery
1 tbs olive oil
1 tbs of cider vinegar (I like Braggs)
1/2 tsp basil
1/2 tsp Italian seasoning (you can substitute oregano)

Mix all ingredients and voila! This makes 2 servings!

Per serving: 369 calories, 12.7g fat, 44g carbohydrates, 6.8g fiber, 23.9g protein, 198mg sodium

Roundup, week of February 20th

What Happened Last Week?

We discussed getting the world around us set up for success. Get your kitchen, your workplace and anywhere else you spend time full of tools that will help, not food that will sabotage.

This week's celebrations included the following: 5 pound stars for Liz, Linda and Alejandra. Folks reaching 10 pounds lost include Gina, Anne, Karla and Paula. Mark got a 15 pound star and Pamela got her 25 pound awards. A bunch of people reached their 5% targets: Georgette, Carol, Paula, Pat, Andrea and Gina. That's a lot of weight loss!

So What's Coming Up?

Oh man. I get to do my tablespoon of peanut butter joke again! Woo hoo! We'll talk about portion sizes and why it's important to consistently keep an eye on them.

SPECIAL EVENT!!!

We will be holding a special eTools demonstration immediately following the Sunday meeting in El Cajon on February 27th. If you have never used this tool (and if you haven't but you're reading this WHAT'S UP WITH THAT?!?) but would like to see what it can do, stop on by! If you're going to be at your regular Sunday meeting anyway, budget in a little extra time to stick around!

Thought for the Week

Slow and steady has not always been an inspiring concept. It's not as sexy as speed and sharp turns of direction. But it may be just the thing to keep you from running out of gas, while still moving you forward. The most important thing is to keep walking forward, no matter how slowly. Sometimes slowness can be frustrating. You might become impatient; you might get discouraged with a setback. But a setback doesn't have to set you back. Simply using it as a learning opportunity can leapfrog you ahead again. From now on, try paying attention more to your direction and less to your speed. Be patient, focus on a little bit at a time, and soon enough, you'll be further than you ever thought.

Weekly Recipe: Chicken and Cavatelli Soup

As I post this, we've had a day full of rain and more to come. (Gosh, that drive from downtown to El Cajon this evening was NOT cool.) So when I was looking around for a recipe to post, this chicken and cavatelli soup seemed like just the thing.

I'm still doing the vegetarian thing, so I haven't tried this myself. If you do and it's good, let me know!

Roundup, week of February 13th

What Happened Last Week?

We discussed hunger - how do you know it when it happens? And the other side of the coin - satisfaction. Hopefully you've been paying attention to the signals your body sends you this week. Awareness is key to adjusting your eating patterns.

Once again, my weight loss awards list is phenomenal! Five pound stars went to Terri, Aimee, Becky, Shelley, Andrea, Emily, Aida and Maxine. Anita, Lisa, Jody, David, Joanne and Kate all received 10 pound stars. Linda got her 15 pound star, and Janet got her 25 pound award. We had two 5% awards this week - Tasha and Lori, and Cherie received her 10% key chain. It's great to see a bunch of successful and motivated people isn't it?

So What's Coming Up?

Need a kitchen makeover? I'm not talking granite counter-tops or new appliances, of course. But is your kitchen full of success? We'll discuss how the foods and tools you keep on hand can have an impact on your success.

Monday! I know this week's meeting falls on Valentine's Day, but please do stop in to see us. We'll be showing you love by working that night, so send it on back by stopping in to get your weekly WW dose.

Thought for the Week

Most of our obstacles would melt away if, instead of cowering before them, we should make up our minds to walk boldly through them. ~ Orison Swett Marden

Weekly Recipe: Cake Mix + Greek Yogurt

This cake recipe came up in Wednesday's meeting, and we realized that none of us had taken a look to see how its value had changed under the new PointsPlus program. Here it is:

Cake Mix + Fat-Free Greek Yogurt
PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein

Ingredients:
One 18.25-oz. box moist-style cake mix
1 cup fat-free plain Greek yogurt (like Fage Total 0%)

Directions:
Preheat oven to 350 degrees.

Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.)

MAKES 12 SERVINGS


When I made this recipe I used a lemon cake mix. It was moist and fantastic!

2010 Dietary Guidelines for Americans

On Monday, the government published an updated version of their dietary recommendations. This is the moment when I realized I am a nutrition nerd, because I immediately went online and downloaded the report in its entirety so I could read it.

Some of the big things the guidelines now focus on:

Sustaining a healthy weight by maintaining a calorie balance over time - for us that simply means continuing to stick to our Daily PointsPlus targets. If you're doing that, you're already on the road to following that guideline.

Choosing nutrient-dense foods - can you say Power Foods? This is the easiest way for you to find foods that have higher eating satisfaction, lower sugar, lower sodium, healthier fat, and more fiber. That's exactly what the dietary guidelines are calling for!

Environment and behavior modification are key to making the lifestyle changes necessary for weight loss and weight maintenance - you don't say? We've been saying that for years at Weight Watchers. That's why we say to Manage Your Environment. And Manage Your Feelings. I'm using capitals because we have action sheets for those in every meeting room!

Sodium intake should be limited to 2,300mg per day and those who are 51+, anyone who is African American, or has hypertension, diabetes or chronic kidney disease should limit intake to 1,500mg - the Weight Watchers plan has never specifically issued any guidance on sodium, but we have always encouraged members to default to what the government-issued dietary guidelines have been saying. Keep in mind that given the state of health in this country, more than half of us fit into the special category that should limit intake to 1,500mg per day. When the average intake in this country is 3,400mg per day, you can see there's work to be done. Once again, Power Foods will be a key factor in helping you cut the salt.

So if you'd been hearing about the new guidelines and wondering how that would impact your Weight Watchers life...it really doesn't. These guidelines remain consistent with the program and behaviors we've been teaching in meeting rooms for years. What we need is to get the entire country to get on board. Just do it!

Roundup, week of February 6th

What Happened Last Week?

It's important to recognize that setbacks happen. Once you accept that things won't always go smoothly, it's important to learn how to deal with that. Stay positive, create an anchor, and use our group support to get you through the hard times!

I have quite an extensive list of celebrations from this past week's meetings. Here goes: first five pound stars went to Helen, David, Teresa, Althea, Christina, Andrea, Melissa, Carol, Sharon, Joanne, Patrick and Wenda. Those celebrating 10 pounds lost include Tammy, Renee, Linda, Denise, Mark and Tricia. Maria received her 20 pound star and a 16 week Stay and Succeed charm. Marie also got that clapping hands charm this week. 5% celebrations went to Christina, Denise and Barbara. We gave Molly her 10% keychain Wednesday morning, and last but absolutely NOT least, Rick reached his WEIGHT GOAL! Phew - a busy week!

So What's Coming Up?

How do you know when you are truly hungry? If we're going to start finally obeying our body's hunger and fullness signals, we certainly need to know what they are! We'll discuss how to tell and how to make sure those hunger signals aren't a deafening presence in your life.

This week we'll also be giving out samples of our new Cinnamon Crumb Supreme snack bar. If you like it, know that all snack bars (the 3 PPV ones) and baked snacks (pretzels, twists, crackers) will be sold for $3.50! Sale price is good through February 26th.

Thought for the Week

The limit of your present understanding is not the limit of your possibilities. ~ Guy Finley

Weekly Recipe: Buffalo Wings with Blue Cheese Dip

Superbowl Sunday is coming up! If you're having a party or just kicking back and watching the commercials - er, I mean the game - maybe you want to have a fun snack or light meal.

Here's an idea that would normally bust your PointsPlus budget, but has been renovated: Buffalo Wings with Blue Cheese Dip

Roundup, week of January 30th

What Happened Last Week?

We talked Physical Activity! Are you getting any? Could you do more? Remember that this will help with weight loss AND weight maintenance.

Check out all of the awards this week: 5 pound stars for Kate, Paula, Erin, Danette, Althea, Judy, Teresita, Jody and Anita. 10 pound stars for Maria, Lori and Barbara. Sarah got her 15 pound star, Karyn her 30, and Bonnie reached 50 pounds lost. On top of all of that, Rachel reached her 5% target, and Mary reached her 10% target. And last, but certainly not least, Susan reached Lifetime! That's a lot of success.

So What's Coming Up?

As our meetings have swollen with the influx of new members, some of you may be hitting a road block for the very first time. We'll discuss setbacks and how to handle them. Here's a preview - they are NORMAL, and you are not alone.

Thought for the Week

We are what we repeatedly do. Excellence, then, is not an act, but a habit. - Aristotle