February Update: Goals 2009

Once again, it's time to update you all on the progress of my goals for 2009.

1. Get back down to 130

February starting weight: 137.8
February ending weight: 137.0
Net Loss: 0.8 pounds

Well friends, there's progress. Not a lot, but it's something. I actually was down lower in the middle of the month, but bounced back up a bit. Today I feel good. I am not "feeling fat" (if you'll allow me to use that phrase, because I think you all know what I mean - some days are fat days, some days are not) but instead feel pretty athletic and lean, thanks to a great workout today.



Tracking my hunger signals for the months was pretty interesting, and it was something I managed to do 23 out of the 28 days of the month. I don't think in and of itself it helped me eat less, but knowing I was going to need to pull out my journal several times a day certainly kept me connected and thoughtful about my eating. In the past I have often not bothered to pull out my journal and log in dinner and any after-dinner snacks, knowing "it was all on plan," but vowing to track my hunger signals actually made it so that, while the journal was out, I tracked everything I ate in the evening. It's not a magic bullet, but it's still something I would recommend you try - even if only for the unintended associated consequences.

So what do I try for March? I think I'm going to focus on my portion sizes. And in particular, I'm going to revisit how much I'm eating to make sure there hasn't been any "portion creep" going on. I'd like to weigh and measure more, and be very honest about how heaping those spoonfuls are.

I will continue to track daily, and continue to pay attention to hunger signals as well.

2. Lay off the diet soda

I was out of town for a few days at the beginning of the month, and because I was eating away from home, had soda on 4 of those days. But I am happy to report that since February 8th, I have had no diet soda at all! It's getting easier to not drink soda as a general rule, and since my husband and I typically dine at restaurants only once a week (Saturday nights!) it seems like no big deal to allow myself a diet soda on those occasions. So if anyone sees me out tonight, I don't want to hear about the diet soda I'm likely to be drinking, okay?!?

Newsletter, week of March 1st

Last Week

Tracking is a critical tool for success, but it can take many forms. Whether you're writing in a food journal, using a Points Clicker, or following the Simply Filling technique, monitoring yourself will help you eat less and lose more!

This Week

Many of you are making lots of changes. But some of you might be stuck on some things - knowing you need to change but not quite ready for it. We'll talk about the process of change so you can reassure yourself you'll get there in good time.

Kudos

Kristin and Elizabeth received their first 5 pound stars (and Elizabeth also got her 10 pound star!), Marie reached 10 pounds lost, and Trista hit 15 pounds. Alma reached her 5% Target and Dan is all the way up to 60 pounds lost now! Your progress inspires us.

WW Product of the Week

Basic & Deluxe Member Kits - once again, this is one of our best tools. It gives you everything you need all in one bag. Need to know Points values? It's in there with our Dining Out and Complete Food companions. Need to track? There's the journal! Need a lunchbag? That's what our Deluxe Kit is stored in.

Weekly Potpourri

No, surfing the internet doesn't count as activity...


toothpastefordinner.com

What's Hot at WW.com?

Got diabetes? Here's an article from our Science Center that shows how weight loss can be of benefit to you.

Quote of the Week

If you have a great ambition, take as big a step as possible in the direction of fulfilling it. The step may only be a tiny one, but trust that it may be the largest one possible for now. - Mildred Mcafee

Weekly Recipe: Grouper with Roasted Asparagus and Peppers

Grouper with Roasted Asparagus and Peppers
Serves 4
4 Points value
Works with Simply Filling

1/2 lb asparagus, about 24 spears
1 cup sweet red pepper, 1/4-inch strips, cut in half crosswise
1 Tbsp olive oil
1 Tbsp fresh lemon juice
1 tsp dried dill weed, divided
1/2 tsp table salt, divided
1 1/2 lb grouper fillets, or other firm white fish (four 6-oz pieces)
1/8 tsp black pepper

Preheat oven to 425°F.

Snap off tough ends of asparagus. Cut asparagus into 2-inch pieces. Toss asparagus and peppers with olive oil, and place on a jelly roll pan coated with cooking spray. Bake at 425°F for 8 to 10 minutes or until crisp-tender, stirring occasionally. Remove from oven. Sprinkle with lemon juice, 3⁄4 teaspoon dill and 1⁄4 teaspoon salt, tossing gently to coat. Set aside and keep warm.

Arrange fillets on a jelly roll pan coated with cooking spray. Sprinkle fillets evenly with remaining 1⁄4 teaspoon dill, remaining 1⁄4 teaspoon salt and black pepper. Bake at 425°F for 10 to 12 minutes or until fish flakes easily when tested with a fork. Top with asparagus mixture. Serve immediately.

Newsletter, week of February 22nd

Last Week

The secrets of successful members are found in your week 4 booklet. Manage your thoughts so you stay positive, and you'll see great success.

This Week

Tracking is a critical piece of the Momentum plan because it builds awareness and control. Think you're not wired to track? We'll discuss the various methods of tracking so that you can find one that works best for you.

Kudos

Chris reached her 5% target, and Candy celebrated her 16 week Stay and Succeed award. Trina reached 30 pounds of weight loss, Candy got her 35 pound star, and Ron has now lost over 50 pounds. Fantastic work!

WW Product of the Week

Products to help you track! Check out our 3 month journal for traditional tracking, and check out our NEW Points Clicker for a quicker and easier way to stay on top of your Points Target. The journal is just $6 and the clicker is $5. A cheap way to ensure you stay on plan, for sure.

Weekly Potpourri

I adore the internet, I really do. Today I stumbled across Gina's Weight Watcher Recipes. I have yet to try any of her recipes or verify her Points values, but wow, that's a great looking collection of healthy recipes, isn't it? Get cooking!

What's Hot at WW.com?

I mentioned this past week that hanging out at the Weight Watchers messageboards can be a great way to surround yourself with people who care and say nice things (remember that from the flipchart?). You can find a list of all the different boards here, and I'm sure you'll find something relevant to your life and your interests.

Quote of the Week

"Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born." - Dale Turner

Weekly Recipe: Slow-Cook Curry

Slow-Cook Curry
Serves 4
5 Points value

1 onion, cut into 1/2 inch wedges
3/4 lb all-purpose potatoes, peeled and cut into 1" chunks
1 lb skinless, boneless turkey breast, cut into 1" chunks
1/2 tsp salt
1 1/2 cup low-sodium chicken broth
2 lemongrass stalks, trimmed and finely chopped
2 tsp Thai red or green curry paste
3/4 tsp turmeric
1 (16oz) bag frozen vegetable blend
1/2 cup light coconut milk

Layer the onion, potatoes, and turkey in a slow cooker. Sprinkle with the salt. Mix the broth, lemongrass, curry paste, and turmeric in a small bowl; pour over the turkey and vegetables. Cover and cook until the turkey and potatoes are fork-tender, 4-5 hours on high or 8-10 hours on low.

About 30 minutes before the cooking time is up, stir the vegetable blend and coconut milk into the slow cooker. Cover and cook on high, until the vegetables are crisp-tender, 30 minutes. Serve at once or let cool and transfer to a microwavable container, cover, and refrigerate up to 3 days. To reheat, microwave on high until hot, 3-5 minutes, stirring once halfway through the cooking time.

Per serving: 260 cal, 5g fat, 2g sat fat, 5g fiber, 489mg sodium

Newsletter, week of February 15th

Last Week

Using advanced techniques like SetPOINTS values can help you keep your eating plan easy and livable. Did anyone try it this week?

This Week

You might have certain habits that hinder your ability to stick with a food or activity plan. Replacing those habits can be helpful. We'll help get you started on that this week.

Kudos

Sharon got her first 5 pound star, Dianne reached 10 pounds lost, Christine hit her 5% target, and Amber got her 30 pound star. We also celebrated Steve's 45 pound weight loss, Dan's 55 pound weight loss, and the fact that Heidi has now lost over 80 pounds! What a fantastic week for everyone.

WW Product of the Week

One of your habits might be snacking when you don't intend to (or have Points left!). Our snack bars can help you with that. Whether it's a sweet tooth or a salty tooth you have, our 1 and 2 Points bars can be a nice snack that fits easily within our program. (My favorite is the Peanut Butter Bliss!)

Weekly Potpourri

Many of you recall that I spent last weekend doing some Weight Watcher training. I spent the weekend in Garden Grove attending Basic Leader Skills (BLS). This is the training that all new leaders go through, and it's changed A LOT since I was trained almost 12 years ago. My mission was to experience what a new leader does, so that I can be a more effective mentor. I also got the opportunity to refresh my memory on some things, and think about how I can facilitate a better meeting for everyone.

On the last day, after all the trainees presented a full meeting (complete with lots of anxiety!) we paused to snap a picture:



Some of you may recognize Helen, and she was in attendance as a mentor like I was. None of the other trainees are from San Diego, so it is unlikely you'll see any of them in a local meeting room, but various points in Orange County and Los Angeles County are about to discover some great new talent!

What's Hot at WW.com?

Looking for some new food ideas? Check out this article that has some healthy food substitutions that might help you boost your weight loss. At the very least, it might help combat boredom and give you a few new ideas.

Quote of the Week

Believe while others ..
By William Arthur Ward

Believe while others are doubting.
Plan while others are playing.
Study while others are sleeping.
Decide while others are delaying.
Prepare while others are daydreaming.
Begin while others are procrastinating.
Work while others are wishing.
Save while others are wasting.
Listen while others are talking.
Smile while others are frowning.
Commend while others are criticizing.
Persist while others are quitting.

Weekly Recipe: Double-Mushroom Burgers

Double-Mushroom Burgers
Serves 4
5 Points value

1 oz dried mushrooms (porcini, chanterelle, or black trumpet)
5 large fresh cremini or white mushrooms, sliced
1/2 lb lean ground beef (10% fat or less)
1/2 lb lean ground pork
1 Tbsp chopped fresh thyme (or 1 1/2 tsp dried)
1 tsp salt
1/2 tsp onion powder
1/4 tsp black pepper
2 Tbsp chili sauce
3/4 tsp ground allspice

Put the dried and fresh mushrooms in a food processor or blender and pulse until finely ground. Transfer to a medium bowl. Add the beef, pork, thyme, salt, onion powder, and pepper. Form into 4 burgers.

Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the burgers and cook until an instant-read thermometer inserted into the side of a burger registers 160 degrees, about 4 minutes per side.

Meanwhile, mix the chili sauce and allspice in a small bowl until smooth. Serve with the burgers.

Per serving: 237 cal, 11g fat (4g sat fat), 753mg sodium, 2g fiber

Filling Extra: pair these juicy burgers with a side of instant polenta (1/2c cooked polenta will increase the per serving Points value by 2).

Newsletter, week of February 8th

Last Week

Are you drinking enough liquids? Remember that things other than water can count in your totals, but NO ALCOHOL.

This Week

Are you getting comfortable with the basics of our Momentum plan? This week we'll take it to the next level by discussing SetPOINTS values.

Kudos

Trista and Rocio reached 10 pounds lost, and both also reached their 5% targets. Myra reached 15 pounds lost, and Bobbie hit 45 pounds lost!

WW Product of the Week

Basic and Deluxe Member Kits - have everything you need in one place. Our Companions will help you with Points values, and our 12-Week journal will help keep you tracking. Upgrade to our deluxe kit and get an extra DVD and some cooking technique pointers.

Weekly Potpourri

Continuing on the water theme for just a bit longer, in one of our meetings last week we talked about whether or not it was possible to drink TOO MUCH water. Here's an article from the folks at The Mayo Clinic. As we discussed, unless you're an endurance athlete, it's pretty rare that you can damage yourself by drinking too much. Read for yourself here.

What's Hot at WW.com?

In this week's meeting I referred to an article from our Science Center about liquids. Here's the link: Water versus Fluid: What Counts, What Doesn’t

Quote of the Week

"He who would learn to fly one day must first learn to stand andwalk and run and climb and dance; one cannot fly into flying." - Friedrich Nietzsche

Weekly Recipe: Chocolate-Raspberry Heart Cake

Chocolate-Raspberry Heart Cake
POINTS® Value: 5
Servings: 10

1 Tbsp all-purpose flour
2 cups unprepared devil's food cake mix
1/2 cup water
1/4 cup fat-free egg substitute
1/3 cup seedless raspberry jam
4 oz unsweetened baking chocolate squares
6 Tbsp seedless raspberry jam
6 Tbsp fat-free creamer, such as fat-free half-and-half
1/2 cup raspberries

Preheat oven to 350ºF. Coat an 8-inch-round disposable aluminum pan with cooking spray and sprinkle with flour. Bend sides of pan to form a heart shape.

Mix together cake mix, water, egg substitute and 1/3 cup of jam with an electric mixer on low speed for 30 seconds; change speed to high and mix for 2 minutes more. Pour into prepared pan and bake until toothpick inserted in center comes out clean, about 30 minutes. Cool on a wire rack for 10 minutes. Invert onto a plate and remove from pan; place right side up on wire rack and allow to cool completely.

Meanwhile, melt chocolate in a double boiler over simmering water; allow to cool, then stir in remaining jam and half-and-half. Frost cake with chocolate mixture and outline perimeter of cake with raspberries. (Note: If chocolate mixture stiffens while frosting cake, microwave for 30 seconds to soften.)


Recipe courtesy of eTools. This recipe is a little ambitious for me, but might be just the ticket for your Valentine's Day!

January Update: Goals 2009

At the beginning of the month, I set some goals for the year. Now that the month is over, I thought I'd provide an update.

1. Get back down to 130

*sigh*

I started January at 136.6 and ended it at 137.8, so you can see how well I'm progressing on this goal.

January has probably been one of the worst months for me in many years. Some of you know that my "real job" did some layoffs this month. I'm still employed, but there was a large part of the month when I didn't know if I would be. It was really stressful, and I think I owe an apology to most of my friends, family and coworkers, because I probably wasn't the most fun to be around.

During January, I discovered that I was turning to food for comfort. I know we just had a meeting topic on this, and I probably should have listened to the words coming out of my mouth. (Now you see the dark side of being a Weight Watchers Leader - do as I say, not as I do!)

I decided to do something crazy - I pulled out my weekly materials and turned to this book:



I took the Habit Profile Quiz and lo and behold, the one I scored highest on (meaning I need serious help with it) was "Manage Your Feelings." According to the book, reducing emotional eating has a key connection to weight loss success.

One of the tips offered is to track hunger signals. So for February, I vow to actually use that section of the Tracker and pay attention to my hunger signals (I've filled every section of the Tracker but that one, so far).

Another tip was to use the Tool for Living Reframing to find non-food ways to get the benefits aimed for when eating for emotional reasons. Since I often turn to food when I am at home alone, I have vowed to spend some time in meditation or deep breathing, possibly even in a few yoga poses I've been working on. This will provide the benefit of focus and relaxation without the calories.

2. Lay off the diet soda

I showed some of you my monthly calendar and stickers. It turns out that's a great visual to see how things are going. I am pleased to report that during the month of January, I only had diet soda four times. And those four times were during meals eaten at a restaurant. There were several Subway sandwich runs that would ordinarily include a Diet Coke, but I did without. I didn't hit up the vending machine at work any afternoons.

I am pleased with my performance, and so I'm going to modify my approach for the month of February. If I have diet soda, it will only be when dining out at a restaurant. If I am eating at home (or on the run) I will continue to just drink water.

So February's calendar will be marked up as follows: a sticker is given on days when I am tracking my hunger signals. We'll see how much that helps at the end of February...!

Newsletter, week of February 1st

Last Week

Setting and celebrating short-term goals can really help you stay motivated. Did you set yourself a goal this week?

This Week

One of our Good Health Guidelines is to get 6 (8 ounce) glasses of liquids. This week we'll talk about the hows and whys of that guideline. We might even talk about alcohol. Hey, it's a liquid!

Kudos

Dawna reached 20 pounds lost, Candy celebrated 25 pounds, Karen has reached 35 pounds lost, and Laketa has lost over 75 pounds now. Great job, ladies!

WW Product of the Week

You can't drink water without a container! Check out our 24 ounce mug. Just 2 of these and you've satisfied the liquid guidelines for the day.

Weekly Potpourri

Thanks to Dan for this week's link. Here's a short video that demonstrates how important that last little step can be.

What's Hot at WW.com

A few weeks ago we discussed "flexible restraint." Our science center has an article here that explains a little more.

Quote of the Week

"A day you waste is one you can never make up." - George Allen

Weekly Recipe: Sausage and Cheese Strata

Sausage and Cheese Strata
Makes 8 servings
Points value per serving: 4

2 c. fat-free milk
2 large eggs
2 egg whites
2 Tbsp chopped fresh parsley
2 tsp Dijon mustard
1/2 tsp salt
1/4 tsp cayenne
8oz loaf whole-wheat French bread, cubed (about 4 cups)
7oz package frozen fully-cooked turkey sausage links, thawed and sliced
1/2 c. reduced-fat shredded Cheddar cheese

Spray a 9x13 baking dish with nonstick spray.

Whisk together the milk, eggs, egg whites, parsley, mustard, salt, and cayenne in a large bowl. Stir in the bread and sausage. Let stand stirring occasionally, until the bread is moistened, about 10 minutes. Transfer to the baking dish and spread evenly. Cover and refrigerate at least 8 hours or overnight.

Preheat oven to 400 degrees. Remove strata from the refrigerator; uncover and let stand 10 minutes.

Sprinkle the strata with cheese and bake until golden and a knife inserted in the center comes out clean, about 45 minutes. Let stand 5 minutes before serving.

Newsletter, week of January 25th

Last Week

Is it your stomach or your brain that says you're hungry? If it's not physical, see if there's another way to satisfy the emotion that's driving you to eat.

This Week

Setting short-term goals is an important step to weight loss, because it can help you stay motivated. If you don't have a goal in mind, this week we'll help you get one.

Kudos

Trista and Constance both received their first five pound stars. Steven reached 40 pounds lost. Keep it up!

WW Product of the Week

If you're trying to start eating smarter, our cookbooks can be a great resource. We have two new cookbooks: Momentum and Now and Later. These books are good for all cooking levels, and you know you won't have to spend time calculating Points values.

Weekly Potpourri

Men's Health Magazine recently did a story on The 20 Worst Foods in America. Now, some of these items won't be much of a surprise. Ordering milkshakes and eating pizza are sure to use up your Points quickly. But some of the numbers are so shocking that I can't believe it. No wonder this country has a problem with weight!

What's Hot at WW.com

Think your weight loss is insurmountable? Then you might want to read about William, who has lost 200 pounds. If he can do it, so can you!

Quote of the Week

People are anxious to improve their circumstances, but are unwilling to improve themselves. They therefore remain bound. - James Allen

Weekly Recipe: Apple, Celery and Walnut Salad

This recipe appeared in Parade Magazine in Sunday's paper. As published, it was 5 Points value per serving. That might be okay for some, but with a daily target of 19 Points a day, I knew I could get it leaner. I recommend using Greek-style yogurt in this, to replicate the tartness of the mayonnaise/sour cream used in the original.

Apple, Celery and Walnut Salad
Serves 4
3 Points value

2 Fuji apples, diced
Juice of 1/2 lemon
2 ribs celery, diced
1/3 cup coarsely chopped walnuts
1/3 cup golden raisins
1/2 cup fat-free plain yogurt
Salt and freshly ground black pepper, to taste

Toss the apples with the lemon juice in a bowl. Add celery, walnuts, and raisins, then toss. Fold in the yogurt. Season to taste with salt and pepper.

Newsletter, week of January 18th

Last Week

Staying on program is a balancing act. Remember that your Weekly Points Allowance and Activity Points can help you be more flexible and have foods you enjoy. But be sure you're focusing on basic good nutrition (and those Good Health Guidelines) when you're spending your Daily Points Target!

This Week

Hunger - every dieter's nightmare! We'll talk about how to identify it and how to manage it, whether it's physical OR mental.

Kudos

Kendria and Myra reached their first 5 pounds lost, Jessica has now lost 10 pounds, and Tessa got her 16 week charm. Dawna reached her 10% target! Velma has now lost over 35 pounds, and last but definitely not least, Heidi reached 76 pounds lost. Way to go everyone!

WW Product of the Week

Need a quick side dish? Check out our Zesty Spanish Rice, our Chicken Herb Noodles, and our Tomato Parmesan Pasta. Need a quick snack? Try our new Multi-Grain Crisps! All these products can help you manage your hunger without spending a ton of Points.

Weekly Potpourri

As you well know, we recommend 2 servings of dairy a day. (3 if you're a teen or over 50!) And many a Weight Watchers member eats yogurt - some of you have stumbled on to Greek varieties of yogurt, which are tangy and creamier than the typical American version. But you know it doesn't come cheap. The folks over at Chowhound have found a way to make it at home that's much much cheaper. Now, this probably isn't for the novice cook, and I can't believe I'm actually considering making my own yogurt, but maybe a kitchen challenge is just what I need!

What's Hot at WW.com

I know some of you like to spend some of your Points on...beverages. Well, that's okay, right? Weight Watchers even has a beer cheat sheet that will help you figure out how best to enjoy your frosty beverages but not break the Points bank. I'll have to see if they have a similar article on wine....

Quote of the Week

You were born to win, but to be a winner you must plan to win, prepare to win, and expect to win. - Zig Ziglar

Weekly Recipe: Spicy Black Bean Soup

Biggest Loser Spicy Black Bean Soup
POINTS® value 1
Servings 8

1 Tbsp olive oil
2 (15oz) cans of black beans
1 cup chopped celery
1 large onion, chopped
4 cups water
2 cloves garlic cloves, minced
1/4 cup cilantro, chopped
3 tbsp ground cumin
1 (20 oz) can Rotel tomatoes with green chilies

In a large sauce pan or medium stock pot, heat oil over a medium high heat. Cook onion and celery until semi soft. Add everything else to the pot and bring to a boil. Reduce heat to low, and simmer at least 45 minutes. Before serving, run at least half of the soup through the blender or use an immersion blender right in the pot. Blend until some chunks of vegetables and beans remain.

Newsletter, week of January 11th

Last Week

There are some simple steps you can take to stay on plan. If you're making it complicated or depriving yourself, it will be tougher to stick it out and reach your goals. Did you focus on one of those 7 steps this week?

This Week

Weight loss is a balancing act between calories in and calories out. We'll talk about how to balance eating healthy and getting active with eating the foods you really, really love.

WW Product of the Week

Points Calculator - remember last week when we said you ought to know a food's Points value before you eat it? Well, you should probably also know it before you BUY it. This calculator is a great tool to take grocery shopping. You can quickly calculate the Points value of that can of soup. Is it really worth buying?

Weekly Potpourri

Think weight loss is only a human battle? Nope! The U-T recently featured an article about elephants at the Wild Animal Park who needed to shed some pounds. Not surprising - peanuts are a high Point snack!

What's Hot at WW.com

Did you know that you can watch video demonstrations of exercises? Sit up straight and check out this Perfect Posture Workout.

Quote of the Week

You already have all the motivation you need. You just have to learn how to tap it.

Weekly Recipe: Vegetarian Tortilla Soup

This soup is inspired by celebrity chef Rick Bayless' version of tortilla soup. I've lightened it up by reducing the amount of cheese, oil and tortilla chips, and switching to baked chips instead of fried ones.

Vegetarian Tortilla Soup
Serves 6
5 Points value

1 large dried pasilla (negro) chile, stemmed and seeded
1 15oz can diced tomatoes in juice (preferably fire-roasted)
1 Tbsp vegetable or olive oil
1 medium white onion, sliced 1/4-inch thick
3 garlic cloves, peeled
2 quarts vegetable broth
1 large epazote sprig, if you have one
Salt
1 medium ripe avocado, peeled, seeded and cut into 1/4-inch cubess
3 oz shredded Jack cheese
3 oz baked low-fat roughly broken tortilla chips
1 large lime, cut into 6 wedges, for serving

Quickly toast the chile in a dry pan over medium heat, pressing it flat for a few seconds, then flipping it over and doing the same thing on the other side. Break the chile into pieces and put in a blender jar along with the tomatoes with their juice.

Heat the oil in a medium saucepan over medium-high. Add the onion and garlic and cook, stirring frequently, until golden, about 7 minutes. Scoop up the onion and garlic with a slotted spoon, pressing them against the side of the pan to leave behind as much oil as possible, and transfer to the blender. Process until smooth.

Return the pan to medium-high heat. When quite hot, add the puree and stir nearly constantly, until thickened to the consistency of tomato paste, about 6 minutes. Add the broth and epazote, if using. Reduce the heat to medium-low and simmer for 15 minutes. Taste and season with salt, usually about a generous teaspoon (depending on the saltiness of the broth).

Divide the avocado, cheese and tortilla chips between serving bowls. Ladle the soup into the bowls. Pass the lime separately.

Newsletter, week of January 4th

Last Week

We reviewed our 2008 accomplishments and started looking ahead to 2009. Make sure you're setting goals for yourself regularly. It will help keep you focused and motivated.

This Week

The Momentum Plan is simple - make smart choices and make sure you're tracking. We'll discuss the steps you can take simply to be successful.

Kudos

Candy got her 25 pound star and her 10% key chain; Heidi has now lost over 70 pounds; and Rosemary not only reached 90 pounds of weight loss, but she hit goal this week!

WW Product of the Week

Basic and Deluxe Member Kits - if you want to make smart food choices, you've got to have the ability to look up a food's Point value. If you want to keep tracking, it helps to have the right tool. Our member kits offer those things, and more! Get the latest versions of our Food Companions and you'll have all the information you need.

Weekly Potpourri

Are you still mourning the loss of Wonder Light hamburger and hot dog buns? I know I am! Well, I've been tipped off to the fact that there's an alternative. Wal-Mart carries Nature's Own Whitewheat buns. They too, are just one Point value per bun! Make sure you get the Whitewheat variety. The regular old Nature's Own buns have more calories and less fiber. Hooray!

What's Hot at WW.com

If you're reading this because you've just joined the group (or if you're tempted to join the millions of people who set New Year's Resolutions) here are some tips to help you stick with them. Don't become another statistic - actually keep that resolution this year!

Quote of the Week

"Put off for one day, and ten days will pass." - Korean proverb

Weekly Recipe: Red Velvet Cupcakes

Red Velvet Cupcakes
Serves 12
5 Points value

3/4 cup granulated sugar
2 1/2 Tbsp vegetable shortening
1 large egg
1 cup all-purpose flour
1 1/2 Tbsp unsweetened cocoa
1/2 tsp baking soda
1/2 tsp salt
1/2 cup low-fat buttermilk
1 Tbsp red food coloring
1 tsp white vinegar (or white wine vinegar)
1/2 tsp vanilla extract
1/4 tsp almond extract
Cream Cheese Frosting (see recipe below)

Preheat oven to 350. Place 12 paper muffin cup liners in muffin cups. set aside.

Combine sugar and shortening in a bowl; beat with a mixer at medium speed until well blended. Add egg; beat until creamy.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cocoa, baking soda, and salt in a medium bowl. Combine buttermilk and next 4 ingredients in a small bowl. Add flour mixture and buttermilk mixture alternately to sugar mixture, beginning and ending with flour mixture, stirring with a whisk just until smooth. Spoon batter evenly into prepared muffin cups. Bake for 22-23 minutes or until a wooden pick inserted in center of cupcake comes out clean. Cool completely on a wire rack.

Spread about 1 1/2 Tbsp frosting over tops of cupcakes.

Per serving: 200 cal, 7.3g fat (3.6g sat fat), 0.5g fiber, 252mg sodium

Cream Cheese Frosting
Yields 1 1/4 cup frosting
1 Point value per tablespoon

1 (8oz) package 1/3-less-fat cream cheese
3/4 cup powdered sugar
1/2 tsp vanilla extract

Combine all ingredients in a medium bowl; beat with a mixer at medium speed until smooth.

Per tablespoon: 46 cal, 2.4g fat (1.6g sat fat), 0g fiber, 51mg sodium

My Goals for 2009

Since this week we've been talking about what we'd like to achieve in 2009, I thought I'd share with you what I'm going to be working on this next year.

Oh goodness, I can't believe I'm about to type this....

1. Get back down to 130 - before the holidays I wasn't quite there, but thanks to the last couple of weeks, I'm about 5 or 6 pounds higher than I'd like to be. My official Weight Watchers goal weight is 140 pounds, so I'm still underneath that, but this number is my Personal Goal.

2. Lay off the diet soda - this morning's meeting has inspired me to give this a shot. As we talked about earlier today, I bought myself a little pocket calendar and some stickers (stars, hearts and happy faces). Every day I don't drink diet soda, I get a sticker on the calendar. We'll see how covered up it gets!

Feel free to ask me about these from time to time. What I'd like to do is use this blog as a way to be accountable to you, for purely selfish reasons of course. I think it would be good at the end of each month to give a status report on how things are going. Think I can do it?

By request, here are the questions from this week's meeting. If you missed the meeting this week or are reading this and haven't been in for awhile, this might help you get back on track for the new year.


2008 In Review

• I'm feeling most proud of....
  
• A great way I found to manage my emotions is....
  
• I'm proud I handled setbacks by remembering....
  
• The most important thing I've learned is....
  
• I'm really glad I discovered....
  
• My best strategy for successfully dining out was....
  
• The Helpful Habit that I improved the most is....
  
• What was the most helpful tool you used this year?
  

Looking Ahead To 2009

• What habits do you want to continue in the upcoming year?
  
• Are there any Tools for Living you'd like to use more often?
  
• What do you want to build on?
  
• What would you like to change?
  
• What would you like more of?
  
• What Helpful Habits do you want to improve?
  
• What tool do you think would help you stay on program more?
  

Get yourself ready to go for a great 2009. Having goals gives you something to focus your efforts on, and celebrating those goals when you reach them will keep you feeling motivated. Is 2009 the year you'll reach your weight goal?!?

Newsletter, week of December 28th

Last Week

Staying focused on the components of our 4-Way Approach can help you survive the holiday season. If you stay engaged by coming to meetings, keep active, eat smart and keep a hold on those good new habits, you'll stay on track!

This Week

Since we're at the end of the year, it's a great time to review what we've accomplished this year, and set our sights on what's in store for next year.

Kudos

Christina got her first 5 pound star, and Candy reached over 20 pounds of weight loss. Pat reached her 10% target this week!

WW Product of the Week

3 Month Journal - people who track lose more weight than people who don't. It's that simple. That's why tracking what you eat and drink is so critical to the Momentum Plan. Pick up our journal and you'll have weeks and weeks of feedback that's easy to find.

Weekly Potpourri

Are the holidays over for you yet? They are for me, thank goodness! Like many of you, this time of year is a challenge for me, and I confess that I emerged a couple pounds heavier than I went into them. Which means I'm getting myself back on track so those pounds don't stick around.

Why do I tell you this? If you're still in the process of losing your weight, it's important for you to know that the struggle doesn't end when you reach that ultimate weight goal. Lifetime membership and long-term weight maintenance is a constant balancing act. Sometimes you're up, sometimes you're down.

So join with me in refocusing so we can head back down, okay?

What's Hot at WW.com

Getting active and moving more doesn't necessarily mean heading out to the gym. Here is a quick and easy workout you can do without leaving the house and without any special equipment. Hop to it!

Quote of the Week

"You cannot teach a man anything. You can only help him discover it within himself." - Galileo Galilei

Weekly Recipe: Mushroom-Barley Soup

Mushroom-Barley Soup
Serves 8
2 Points

1 1/2 cups boiling water
1 ounce dried shiitake mushrooms (about 2/3 cups)
1 Tbsp olive oil
2 cups finely chopped onion
1 (12oz) package pre-sliced button mushrooms
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/2 cup uncooked pearl barley
2 garlic cloves, minced
5 1/2 cups fat-free, less-sodium chicken broth
3 Tbsp minced fresh chives

Pour boiling water over shiitake mushrooms; let stand 10 minutes. Drain mushrooms, reserving liquid. Remove and discard stems, and slice mushrooms. Set aside.

Heat oil in a Dutch oven over medium heat 1 minute. Add onion; cook 9 minutes, stirring often. Add button mushrooms, salt, and pepper. Cook 5 minutes, stirring often. Add barley, garlic, and shiitake mushrooms. Cook 2 minutes, stirring constantly. Add chicken broth and reserved mushroom soaking liquid, discarding sediment, if necessary. Cover and bring to a boil. Reduce heat to medium-low; simmer 30 minutes or until barley is tender. Sprinkle with chives.

Per serving: 108 cal, 2g fat (0.3g sat fat), 3.3g fiber, 545mg sodium

Newsletter, week of December 21st

Last Week

Staying successful through the holidays is possible. Keeping in touch with your weekly meetings helps, as does staying active. You can do it!

Incidentally, if the weather or traffic kept you away from your meetings this past week, do try to get in to the meeting this week. You missed me in my ANTLERS for goodness sake! That's worth the price of admission right there...isn't it?

This Week

We'll continue our discussion of holiday survival tips, this week focusing on our habits and our eating choices.

Monday folks - Monday is my birthday, so come on in and help me celebrate my 35th Weight Watchers style!

Wednesday folks - I know it's Christmas Eve, but we WILL be open! Please join Fern and I. I might even have a special surprise for you....

Kudos

Sari received her 10 pound star this week. This time of year my celebrations list is a lot shorter than it usually is, but if you're sticking with the program and checking in, know that you're a winner no matter what the scale says.

WW Product of the Week

Our smoothies are a great way to get in your dairy servings (don't forget those Good Health Guidelines over the holidays!) and can help beat hunger in the face of all those holiday treats. Our 1 Point mini bars are also a nice substitute for all the red and green wrapped candy that's everywhere. Arm yourself with low-Point options and chances are you'll do better.

Weekly Potpourri

Speaking of antlers, (I was, wasn't I?) if I could get my hands on a pair of these babies I'd be delighted!



This is courtesy of Garfield Minus Garfield, which never fails to crack me up.

What's Hot at WW.com

You've probably figured out by now that I'm not the girliest girl out there, but one of my vices is buying smelly lotions. And for some reason the lotions I buy often smell of food. Huh, I wonder why that is? Here's a quick review of a few different products that will smell great without the Points.

Quote of the Week

"The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those, which fail." - Napoleon Hill

Weekly Recipe: Halibut with Salsa Verde

Halibut with Salsa Verde
Serves 4
4 Points value

4 (6oz) skinless halibut fillets
1/2 tsp salt
1/4 tsp black pepper
2 tsp canola oil
1 cup fat-free salsa verde
Cilantro sprigs
Lime wedges

Sprinkle the halibut with the salt and pepper.

Heat oil in a large nonstick skillet over medium-high heat. Add the halibut and cook until just opaque in the center, about 3 minutes on each side.

Place 1 fillet on each of 4 plates and top evenly with the salsa verde. Garnish with cilantro sprigs and lime wedges.

Per serving: 198 cal, 5g fat (0g sat fat), 1g fiber, 634mg sodium

-- from our new Momentum cookbook

Chef's note: when I was shopping for ingredients, the halibut was a little pricey, and chicken breasts happened to be on sale. So if you're watching your grocery budget, you could easily swap in chicken or even turkey in favor of the fish. I also added 1 1/2 cups of black beans to the salsa. If you do that, the Points value increases to 5.

Newsletter, week of December 14th

Last Week

We rolled out our new Momentum plan! This is a satisfying and livable program that can help keep you motivated until you reach all of your goals. Have you been eating those Filling Foods?

This Week

We're into the final stretch of the year, and many of you are really busy. Maybe your exercise routine has suffered as a result. We'll help you figure out how to keep moving, and why it can benefit you these next few weeks.

Kudos

Candy and Sandee both received their first five pound stars this week. Gloria reached 10 pounds lost, Olivia reached 35 pounds lost, and Dan has now lost 50 pounds!

Congratulations also to Lisa, who completed her 4-day Leader training course and officially started her mentoring this past Monday. Over the next couple of weeks you folks at Lemon Grove will see the beginnings of a brand new Leader!

WW Product of the Week

Weight Watchers pedometer - okay, maybe there's no time to hit the gym with all the holiday errands you're running. But if you're on your feet walking through the mall or walking out to that far-flung parking spot, you're still moving. Our pedometer will keep track of your steps, how far you walk, and even count Activity Points.

Want a Weight Watcher product for the holidays? Non-members are always welcome in the meeting room to buy products for their favorite WW'er. Just let your Secret Santas know when our meeting rooms are open, and they can stop on by to pick up that special something.

Weekly Potpourri

GeoGreeting! I've created one for you folks, but if you follow the link you'll see how you can create your own. Neat!

What's Hot at WW.com

There are probably potlucks or big dinners in your very near future. Check out this holiday recipe guide to get some help for all those upcoming celebrations!

Quote of the Week

"Be careful the environment you choose for it will shape you; be careful the friends you choose for you will become like them." - W. Clement Stone

Weekly Recipe: Classic Creamy Cheesecake

Classic Creamy Cheesecake
Serves 16
5 Points value

Crust:
1 1/4 cups graham cracker crumbs
1/4 cup Splenda
3 Tbsp butter, melted

Filling:
2 (8 ounce) packages regular cream cheese
1 (8 ounce) package fat-free cream cheese
1 1/4 cups Splenda
4 eggs
1 1/2 Tbsp lime juice
1 pinch salt

Preheat oven to 350. Spray a 9 inch springform pan with nonstick cooking spray. Set aside.

Combine crust ingredients in a small bowl. Press on bottom and up sides of prepared pan. Bake 10 minutes. Remove from oven and cool on a wire rack.

Beat cream cheeses together at high speed with a mixer until creamy; gradually add Splenda, mixing well. Add eggs, one at a time, beating just until each one is incorporated. Add lime juice and a pinch of salt, beat until smooth. Pour into prepared crust.

Bake 50-60 minutes or until mixture is almost set, and slightly firm to the touch. Run a knife around the edge of the pan to release sides, and help prevent cracking. Cool to room temperature on a wire rack; cover and chill at least 8 hours.

--Thanks to Annita for supplying this recipe

Newsletter, week of December 7th

Last Week

Having a new activity or a new piece of equipment can make you jazzed to move more. Wouldn't that help you make progress to your goals? If you've got a Christmas wish list going, maybe you should add something athletic to it!

This Week

HOLY COW IT'S FINALLY HERE! We'll be rolling out our new Momentum plan. I think you'll find the changes we've made are all good ones. The plan will help you be satisfied, it will be sustainable (and healthy!) and it's going to get you to your goal weight in 2009!

Kudos

I'm catching up since I didn't do a newsletter last week, so here goes!

Sari and Dianne received their first 5 pound stars, and Candy got her 10 pound award. Sabrina and Dawna both reached 15 pounds lost. We gave 25 pound awards to Amber, Annita and Karen, and Cherie got her 30 pound star. Dan has now lost 45 pounds, and Heidi is up to 65 gone. We also awarded a 10% keychain to Karen, and 16 week charms to Amber and Dan. Phew!

WW Product of the Week

Check out our new Member Kits! Our basic kit has an updated version of the Complete Food Companion and the Dining Out Companion, as well as a 12 week journal (updated for the new program). The deluxe kit has all that and more, including a DVD!

Weekly Potpourri

Nikki tipped me off to a great website that will help you get active. The folks at Vavi Sport & Social Club can teach you how to dance, they can get you out on the road running, or they can even help you relive your childhood with a game of dodgeball! These events do have a fee associated with them, but it's an investment in your health and well-being. Have some fun!

What's Hot at WW.com

Well of course the hottest thing right now is the new plan! It's already been rolled out on the website, but if you haven't checked it out yet, read about The new Momentum Plan so that you'll be ready for the meeting this week.

Quote of the Week

"At times our own light goes out and is rekindled by a spark from another person. Each of us has cause to think with deep gratitude of those who have lighted the flame within us." - Albert Schwietzer

Weekly Recipe: Zesty Veggie Rice

Zesty Veggie Rice
Serves 2
4 Points value

Prepare Weight Watchers Zesty Spanish Brown Rice as recommended on the box. In a separate skillet, saute 1/2 cup sliced onions, 1/2 cup sliced bell peppers and 1/2 cup diced tomatoes. Saute until the onions are semi clear and the bell peppers are almost cooked. Add the prepared rice to the vegetable mixture and continue to saute for 2 minutes, until well combined.

Need some Momentum?

So it seems the folks at Weight Watchers have updated their website with our brand new program information. You know, the one I was telling you was rolling out next week?

If you have eTools, you'll be able to see the updated tracker and various tools. If you don't have eTools, you'll still be able to read about our new Momentum plan.

If you're curious, and can't wait, check it out! We'll give you the rundown in the meeting room next week.

Newsletter, week of November 23rd

Last Week

Remember that paper plate - decide what you're going to eat, how much of it you'll take, and how often you'll eat it. Do these things and your special occasions won't leave you overfed.

This Week

SABOTAGE! Perhaps your worry about the upcoming holidays is having to spend time with a food pusher, or someone who otherwise sabotages your efforts. We'll discuss how to recognize someone like this and how to manage it.

Kudos

Mona and Leslie both lost their first five pounds this week. Jody reached 10 pounds lost and Karen hit 20 pounds. Dan reached 40 pounds lost, Mario has now lost over 65 pounds and Rosemary has lost 85 pounds! Very impressive.

WW Product of the Week

Weight Watchers Magazine - a magazine that caters to you? You'll find sample meal plans, tons of great recipes, and all sorts of tips to help you live better. Our Nov/Dec issue is full of great tips to manage the holidays. Check it out!

Weekly Potpourri

We've talked before about whether or not eating healthy is an expensive prospect. This couple, teachers at La Costa Canyon High School put their money (or lack of it) where their mouths were and attempted to eat for a month on less than $1 per day. When you read through their journey, you'll see that sometimes healthy eating had to take a backseat to cheap eating. And you'll also see that their health suffered as a result. You already knew eating healthy was important, but this shows you it is money well spent.

What's Hot at WW.com

Are the holidays a minefield for you? You might recognize this guy's story as your own. With extended families, in-laws, exes and the rest, maybe Thanksgiving isn't just one day for you.

Quote of the Week

"The majority of men meet with failure because of their lack of persistence in creating new plans to take the place of those, which fail." - Napoleon Hill

Weekly Recipe: Oven-Fried Catfish

Oven-Fried Catfish
Serves 4
4 Points values

1 egg white
3 Tbsp water
3/4 cup dried whole-wheat bread crumbs
1 tsp dried thyme
1 tsp ground cumin
1 tsp paprika
1 tsp celery seeds
1 tsp onion powder
1/2 tsp garlic powder
1/2 tsp salt
1/4 tsp cayenne
4 (1/4 lb) skinless catfish fillets

Preheat the oven to 400. Spray a large baking sheet with nonstick spray.

Whisk together the egg white and water until foamy in a shallow bowl. On a sheet of wax paper, combine the bread crumbs, thyme, cumin, paprika, celery seeds, onion powder, garlic powder, salt and cayenne.

Dip the fillets in the egg white mixture, shaking off the excess, then in the bread crumb mixture, pressing gently to coat. Place on the baking sheet and lightly spray with nonstick spray. Bake until browned and just opaque in the center, about 12 minutes. Serve at once.

Per serving: 188 cal, 10g fat (2g sat fat), 1g fiber, 388mg sodium

from My TurnAround Program cookbook

Newsletter, week of November 16th

Last Week

Football and weight loss apparently have a lot in common - so take a cue from those successful football coaches - huddle up, get a game plan, but don't worry if you fumble!

This Week

Yes, it's back! Our yearly Thanksgiving meeting. Even if Turkey Day isn't on your agenda, we'll discuss how to successfully live with holidays. We'll also be talking food (when do we not?) and going through specific Points values. As an extra special bonus, you'll get to see me wearing a stupid hat! That's probably worth the price of admission right there.

Kudos

Lily lost her first 5 pounds, Patrice reached 15 pounds lost, and Annita got to her 20 pound star. Sabrina has been a member with us for 16 weeks, and Kecia reached her 10% target. What a team!

WW Product of the Week

Once again, our cookbooks are the stars - what better way to make sure you're eating healthy this holiday season than to crack open a WW cookbook? You know for sure if it's Core or how many Points it has. And you know what? The recipes taste great! Remember - all of our cookbooks are 50% off, so if you haven't bought one yet, now is a perfect time.

Weekly Potpourri

As you know, one way to help out an overeating disaster is to counterbalance it with a little exercise. There are several run/walk events around the county this Thanksgiving, so start your day off right:

Oceanside's Turkey Trot

East County (El Cajon) Turkey Trot

Run For The Hungry (Petco Park)

Father Joe's Thanksgiving Day Run (Balboa Park)

What's Hot at WW.com

Check out the Thanksgiving Cheat Sheet! It's an interactive tool that lets you drag and drop foods onto your "plate" to see the Points value of your planned meal. If the numbers surprise you, be sure to be in the meeting room this week for some help!

Quote of the Week

"Everyone's life is under someone's control - it might as well be under your own so that you can direct your destiny." - Harry Tucker

Weekly Recipe: Thanksgiving Extravaganza!

This week is a link-o-rama. Probably the most requested type of holiday recipes I get are for desserts. Which of course makes sense - we at Weight Watchers love us some desserts, right? They can also be pretty high in Points, but also easy to modify. Here are several options:

Pumpkin Pie with Graham Cracker Crust (courtesy of eTools)

Pumpkin Pie - using phyllo for the crust (courtesy of eTools)

Apple Pie - has a crust AND a crumble topping (courtesy of eTools)

Apple Pie Crumble - seriously, LOOK AT THAT PHOTO (courtesy of eTools)

Hungry Girl's Too Good To Deny Pumpkin Pie

Hungry Girl's Vanilla Creme Pumpkin Cheesecake

Cooking Light's Ultimate Holiday Cooking Guide

That last link is a more general collection of recipes for all courses that can help with whatever winter holiday you're celebrating. Good, lighter food is out there, so get cooking!

Newsletter, week of November 9th

Last Week

Making time to do the things important to you is a key part of being successful. You might be super busy helping others, but make sure you take some time to help yourself.

This Week

Football coaches are known for talking about reaching goals. We'll take some of their advice and learn how to keep our eyes on the prize.

Kudos

Candy and Kristy got their first five pound stars, Dawna reached the 10 pound mark, Annita and Karen both celebrated 15 pounds lost, Velma got her 30 pound star, and Dan hit the 35 pound mark. In addition, both Amber and Dan hit their 10% targets and became the newest stars on our wall. Good work everybody!

WW Product of the Week

Electronic Food Scale - proper portion size is a key component to Eating Wisely. If you're never sure how many ounces that chicken breast is, this is a valuable tool. Use it for the stuff you don't trust yourself to portion properly (for me, that's cheese!).

Weekly Potpourri

Here's a teaser for NEXT week. It's going to be our annual Thanksgiving meeting where we talk about the Points values of the typical turkey day fare. If you have any special requests for Thanksgiving related recipes, now's your chance! Drop me a comment here, email me, or write me a note at this week's meeting. I want to make sure we're all ready to tackle the holiday.

What's Hot at WW.com

Part of this week's topic is going to be discussing how an anchor can help keep you motivated. Think I'm talking about boating? Think again! Read about our Tool for Living Anchoring here and you'll be ready to go.

Quote of the Week

"The greatest accomplishment is not in never falling, but in rising again after you fall." - Vince Lombardi

Weekly Recipe: Posole

I got a huge bunch of radishes and limes in my weekly CSA box. So I went searching for ways to use that produce up, and stumbled onto this great recipe from the folks at Cooking Light.

Posole
Serves 8
3 Points value

3/4 pound dried white corn hominy
2 teaspoons canola oil
8 ounces boneless pork loin, cut into 1/2-inch pieces
1 cup chopped onion
2 teaspoons dried oregano
3/4 teaspoon salt
2 garlic cloves, minced
1 bay leaf
3 cups water
3 (14-ounce) cans fat-free, less-sodium chicken broth
2 dried New Mexican chiles
2 cups shredded cabbage
1/3 cup chopped fresh cilantro
1/3 cup slivered radishes
1/3 cup chopped green onions
8 lime wedges


Place hominy in a large Dutch oven. Cover with water to 4 inches above hominy; cover and let stand 8 hours. Drain. Return hominy to pan. Cover with water to 4 inches above hominy; bring to a boil. Reduce heat, and simmer 1 hour, stirring occasionally; drain. Wipe pan dry with a paper towel.

Heat oil in pan over medium-high heat. Add pork to pan; sauté 5 minutes, turning to brown on all sides. Add onion; sauté 2 minutes or until tender. Add oregano, salt, garlic, and bay leaf; sauté 1 minute. Return hominy to pan. Add 3 cups water and broth; bring to a boil. Reduce heat, and simmer 30 minutes, stirring occasionally. Add chiles; simmer 30 minutes, stirring occasionally. Discard chiles and bay leaf. Ladle about 1 1/2 cups posole into each of 8 bowls. Garnish each serving with 1/4 cup cabbage, about 2 teaspoons cilantro, about 2 teaspoons radishes, about 2 teaspoons green onions, and 1 lime wedge.


CALORIES 137 (39% from fat); FAT 5.9g (sat 1.6g,mono 2.6g,poly 1.1g); IRON 1.4mg; CHOLESTEROL 17mg; CALCIUM 41mg; CARBOHYDRATE 12.7g; SODIUM 567mg; PROTEIN 8.7g; FIBER 3.4g

Cooking Light, DECEMBER 2007

Newsletter, week of November 2nd

Last Week

Eating satisfaction is important for the eyes and the stomach. Make sure you are jazzed about the food you eat, and you'll find it is easier to stay on plan.

This Week

Since you'll be voting for everything else, this week we'll focus on why it's important to cast a vote for yourself by taking care of YOU.

Kudos

Debra and Jill received their 15 pound stars, and Kecia got her 20 pound star. Jill also reached her 10% target this week!

WW Product of the Week

Weight Watchers baked snacks - have you tried the new Garlic Parmesan pretzels yet? Those, along with our sourdough and BBQ pretzels and the cheddar twists are a great way to get your salty or crunchy fix without spending a lot of points. Treat yourself!

Weekly Potpourri

I'm about halfway through a fantastic book, What To Eat, by Marion Nestle. If you've ever been confused by food packaging and labeling, or by health research in the news, this is a great book that chips away at some of the information to reveal the truths. If you don't have time for the whole book, Nestle maintains a blog that has links to current events in the food and health world, and some of her opinions on various topics.

What's Hot at WW.com

Tired of the same old greens? Explore kale and get some tips on how to select the right bunch and what to do with it once you get it home.

Quote of the Week

"Take care of yourself! That is more important than anything else I can think of." - Robert Corey

Weekly Recipe: Sloppy Lentils

Sloppy Lentils
Serves 6
4 Points value

1 tsp olive oil
1 medium onion, chopped
1 bell pepper, any color, chopped
1 Tbsp chili powder
1 1/2 cups dried lentils
14.5 oz can crushed tomatoes
3 cups water
2 Tbsp soy sauce
1 Tbsp mustard
1 Tbsp brown sugar
1 tsp salt
1 tsp pepper

Heat oil in medium size skillet over medium heat. Add onion and bell pepper, cover and cook until softened, about 5 minutes. Add chili powder, stirring to coat.

Transfer onions and peppers to crock pot and add remaining ingredients. Stir to combine. Cook on low for 8 hours.

Serve this on your hamburger bun of choice. (but don't forget to add the Points for that!)

Newsletter, week of October 26th

Last Week

Emotional eating is a good intention (no really!) but it sabotages our goals. Find a non-food way to deal with what's going on in your life and the path gets much easier.

This Week

Would you like your food to look good and be satisfying? Who wouldn't? This week we'll discuss strategies to make your meals look awesome - that way you'll want to eat them instead of grabbing a Big Mac, right?

Kudos

Teresita got her first 5 pound star, Amber reached 20 pounds lost, and Trina received her 30 pound star. And what a week it was for Lifetime Members - on Monday Sandee became our newest Lifetime Member, and on Wednesday it was Trixi and Libby's turns. Excellent work ladies!

WW Product of the Week

Cookbooks and our Easy Measure Serving Set - our cookbooks, which are still on sale at 50% off, are a great place to find healthy food that looks good and keeps you satisfied. Once you've whipped up a good, healthy dinner, scoop it on to your plate using our Easy Measure set. You'll know exactly how much you're serving up.

Weekly Potpourri

Halloween is just days away. Are you tempted by that bowl of candy? I found a fun little tool here that will show you how far you'll have to walk to burn off the calories of that "fun-size" candy!

What's Hot at WW.com

In honor of our new Lifetime Members this week, here is a great success story from someone who has kept her weight off for six years. She shares some of the joys and pitfalls of staying at goal.

Quote of the Week

Decide to make every eating experience a SATISFYING one, and be SATISFIED with the great results they'll help you achieve.

Weekly Recipe: Ham, Greens and Noodles

Ham, Greens and Noodles
Serves 6
5 Points value

3 1/3 cups uncooked egg noodles (about 6 ounces)
1 Tbsp butter
2 cups diced smoked ham (about 11 ounces)
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 tsp dried oregano
1 tsp dried thyme
3 garlic cloves, minced
4 cups collard greens, sliced and stems removed
2 Tbsp cider vinegar
3 cups chicken broth
1/4 tsp pepper

Cook noodles according to package directions, omitting salt and fat. Drain.

Melt butter in a large Dutch oven over medium-high heat. Add ham and cook 8 minutes, or until lightly browned, stirring frequently. Add the onion, carrot, celery, bell pepper, oregano, thyme and garlic, and cook until the vegetables are just tender, stirring frequently. Add the greens, and cook for a minute, stirring constantly. Stir in vinegar and cook another minute. Then add the broth and bring to a boil. Cover, reduce heat, and simmer for 12 minutes. Stir in the noodles and pepper, and cook until heated through.

Per serving: 270 calories, 8.8g fat (2.8g sat fat), 3.5g fiber, 999mg sodium

Make it Core: Use olive oil instead of butter, and use whole wheat egg noodles (I've seen them!).

Newsletter, week of October 19th

Last Week

Discover all sorts of things about yourself! Explore different strategies for weight loss, learn what works for you (and what doesn't) and you'll be on your way to goal in no time.

This Week

What are you really hungry for? I know we've got some emotional eaters in the house (of course, we're Weight Watchers!) and this week we'll talk about some strategies to handle those situations.

Kudos

Annita, Dawna, Karen and Maureen all received their first five pound stars this week. Sophia reached the 10 pound mark, and Cindy got her 15 pound star.

Final Lose for Good Update:

Monday 6:30pm - 44.8 pounds lost last week
Wednesday 6:30am - 22.2 pounds lost last week

WW Product of the Week

3 Month Journal - with emotional eating as our topic for the week, a journal could just be the ticket. If you can look back on your eating habits, you might notice a pattern, connect the dots, and realize what's really going on. For $6 you can have 12 weeks of information at your fingertips.

Weekly Potpourri

When cruising around the Weight Watchers website, I noticed an ad for Jolly Time popcorn - apparently there is going to be a Healthy Pop variety that will have the Points value on the box! I couldn't find any evidence of this at the Jolly Time product website, but in poking around came across this really neat WW article about popcorn, including the Points values of various brands. I know how complicated it can be to use your PointsFinders on those labels, so feel free to use this as a cheat sheet!

What's Hot at WW.com

Do you have a troubling time of day that often ends up with overeating? Here is a fantastic article with some tips for whatever time of day jams you up!

Quote of the Week

If you don't design your own life plan, chances are you'll fall into someone else's plan. And guess what they have planned for you? Not much. - Jim Rohn

Weekly Recipe: Red Lentil, Lime & Coconut Soup

Red Lentil, Lime & Coconut Soup
POINTS® Value: 6
Servings: 5

1 Tbsp olive oil
2 medium onions, peeled and sliced
2 cloves garlic, peeled and sliced
2 tsp ground cumin
1/2 tsp ground cinnamon
3/4 pound dry lentils
28 oz can whole peeled tomatoes
64 oz water
3/4 cup plus 2 Tbsp light coconut milk
1 tbsp fresh lime juice
salt and pepper to taste

Heat olive oil in a deep pan and lightly brown the onions and garlic with spices for 5 minutes over low heat. Add lentils and tomatoes. Stir well and pour in the measured water. Stir again and season with salt and pepper to taste.

Leave to simmer until the lentils are cooked through (about 45 min), stirring occasionally. Remove from heat, add the coconut milk and lime juice. Blend the soup to a very smooth puree. Adjust the seasoning to taste before serving.

This soup comes from a little soup bar in Paris that makes some fantastic soups. The recipe as written called for regular coconut milk, but to cut the points I substituted in the light version.

Newsletter, week of October 12th

Last Week

Soup can be a tasty part of your weight loss plan. Don't forget that Garden Vegetable Soup on page 63!

Also: don't forget to finalize your year-end goal plans. Get it worked out and you'll be sitting pretty for 2009.

This Week

Explore. Dream. Discover. In honor of Columbus Day, we'll talk about your quests for your weight goals - with the right plans, you'll do better than old Christopher and actually get where you intend to go!

Loose For Good - This will be the final week of the campaign. Once we tally up the results from the week's weigh-in, we'll see how far we got. Don't forget to bring in food for the food drive, if you want to participate.

Kudos

Dawna and Annette both got their week two starcatchers this week, while Bridget and Lisa got the first 5 pound stars to put on theirs. Patrice has now lost 10 pounds, Dan is at 30 pounds lost, and Maria celebrated her 16-week award.

Lose for Good statistics:

Monday 6:30pm: 39.6 pounds lost
Wednesday 6:30am: 39.2 pounds lost

WW Product of the Week

Basic Member Kits - having our Complete Food Companion, Dining Out Companion, and 12 Week Journal can be key to navigating your way to your weight loss goals. Having the Points values of thousands of foods at your fingertips ensures you always know what counts. Buy it for just $25!

Weekly Potpourri

Well, Halloween is almost upon us, and I confess that I am a fan of candy corn. I try not to eat too much of it, but sometimes I can get my fix without the calories. Check out this Candy Corn Contest going on at Flickr. There are some really creative projects that pay homage to the beloved Halloween confection.

What's Hot at WW.com

We often have groups of family or friends that come in to meetings together. Sometimes friendly competition crops up, but hey wait - why do the guys usually lose faster than the gals?!? Our Science Center explains what's behind the physical side of the battle between the sexes. But remember this: the greatest predictor of your success is your adherence to the program. That's true if you're a man or a woman!

Quote of the Week

Dare to dream! Dare to explore! Celebrate your own Discovery Day!

Weekly Recipe: Beef, Mushroom & Barley Soup

Beef, Mushroom & Barley Soup
Serves 6
6 Points value and Core

1 lb boneless top round steak, trimmed and cut into 1" chunks
3/4 cup pearl barley
7 cups water
3 carrots, chopped
3 celery stalks, chopped
2 onions, chopped
1 1/2 tsp salt
1/2 tsp fennel seeds (optional)
1/4 tsp black pepper
1 1/2 cups thawed frozen baby lima beans
1 1/2 cups sliced mushrooms

Combine the beef, barley, and water in a large saucepan; bring to a boil. Skim off any foam, then add the carrots, celery, onions, salt, fennel seeds, and pepper; return to a boil. Reduce the heat and simmer, covered, 45 minutes.

Stir in the lima beans and mushrooms; simmer, covered, until the meat is tender, about 15 minutes longer.

Per serving: 301 calories, 6g fat (2g sat fat), 9g fiber, 666mg sodium

-- from Best Eats cookbook

Newsletter, week of October 5th

Last Week

If you could do it all over again, would you do it exactly the same? Learn from your experience - sometimes you'll want a repeat performance, but other times you'll want to do something different.

This Week

Soup's on! Soup is a great category of food (one that I eat almost every day!). We'll talk about soup in all its glory. Bring your favorite soup recipe, or a can of your favorite soup - you can leave it in the Lose For Good box on your way out.

ALSO: it's goal time again! Come prepared to set a goal you'd like to achieve by the end of the year.

Kudos

Cynthia, Lisa and Linda all got their first five pound stars. Jenni and Cindi reached 10 pounds lost, and Amber got her 15 pound star. Our biggest loser was Patty, who got her 35 pound award!

Lose For Good Update:

Monday 6:30pm - you lost 43.6 pounds last week!
Wednesday 6:30am - you lost 34.2 pounds last week!

WW Product of the Week

Weight Watchers cookbooks - why are these awesome? Well, first, they've got tons of great soup recipes (not to mention other kinds of foods). And second, from now until the end of the year, all of our cookbooks are on sale for half price! Buy one for yourself, or start your holiday shopping!

Weekly Potpourri

California is now the first state in the country to require certain restaurants to provide calorie counts on their menus. It doesn't become effective immediately, but we'll likely start seeing more nutrition information out there, which can only help our dining out efforts. Will we be shocked at what we see?

What's Hot at WW.com?

You already know that tracking can help you stay on the food program, but here's why you should keep a workout journal, too.

Quote of the Week

Know thyself means this, that you get acquainted with what you know, and what you can do. - Menander

Weekly Recipe: Steak with Vegetable Hash Browns

Steak with Vegetable Hash Browns
Serves 4
6 Points value

4 slices turkey bacon, chopped
1 10oz package frozen baby Brussels sprouts
3 cups frozen hash browns
1/4 tsp salt
1/8 tsp black pepper
4 3oz filets mignons, about 3/4 inch thick, trimmed
2 tsp steak seasoning

To make the hash, spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the bacon and cook, stirring occasionally, until it begins to brown, 4-5 minutes. Add the Brussels sprouts and cook, stirring frequently, until they begin to brown, 5-6 minutes. Add the potatoes, salt, and pepper; cook, stirring occasionally, until the Brussels sprouts are tender and the potatoes are lightly browned, 8-9 minutes.

Meanwhile, spray a broiler rack with nonstick spray and preheat broiler.

Sprinkle the filets with the steak seasoning and place them on the broiler rack. Broil 5 inches from the heat until an instant-read thermometer inserted into the side of each filet registers 145 degrees for medium, 4-5 minutes on each side. Serve at once with the hash.

Per serving: 297 calories, 10g fat (3g sat fat), 4g fiber, 860mg sodium

-- from Shortcuts cookbook

Newsletter, week of September 28th

Last Week

Music can be a great way to set the mood. If you're looking to get more active, have some fun and listen to some tunes!

This Week

Learning from experience is a truly helpful habit for weight loss. Instead of feeling like you've failed, try thinking of it as feedback for what NOT to do next time!

Kudos

Sophia received her first 5 pound star, Kecia and Maria both celebrated 15 pounds lost, and Dan got his 25 pound awards. Great job!

Here's an update after 3 weeks of Lose for Good:

Lemon Grove Monday 6:30pm

week 1: 41.8 pounds lost
week 2: 46.0 pounds lost
week 3: 34.4 pounds lost

Clairemont Wednesday 6:30am

week 1: 16.8 pounds lost
week 2: 35.0 pounds lost
week 3: 24.0 pounds lost

WW Product of the Week

Have you noticed our new side dishes? We've got Zesty Spanish Rice, Chicken & Herb Flavored Pasta, and Tomato Parmesan Pasta. All are quick to prepare and low in Points, and the rice is even Core! You can use them as a side dish, or add some meat and/or veggies and get a full meal out of them. Just 3 bucks a box!

Weekly Potpourri

My "other job" has a wellness program that sends out daily tips. Today's was so great I'm shamelessly stealing it. Thanks, Sonic Boom!

We spend the majority of our waking hours at work, so why not make our work spaces inspiring and motivating?

Your health challenge is to add or subtract 1 thing from your work area that will motivate you to become healthier. First, step back and look at your work area. What emotions does it evoke? Is it sterile, cluttered, boring? Since you live where you work, your work area should be focused, peaceful, and motivating. Here are some examples of things you can do:

Subtractions: Get rid of the clutter. It's difficult to feel centered when you're surrounded by unfinished tasks that constantly remind you of what you haven't done yet. Ideally, the only papers on your desk should be directly related to the current task at hand.

Additions: Try putting a fresh, red apple on your desk each morning. Try adding a small plant to your desk. Adding a vibrant, living plant can freshen up any work space. To personalize your space and keep yourself motivated, display a photo of yourself doing something that you love doing, perhaps in a moment of triumph. Next, add something inspirational to you and you alone. Think of an object that you can put in a drawer or discreetly display on your desk that will keep you motivated (e.g. a trophy, plaque, inspirational quote, motivational poster, your "before" photo, or memento that means something special to you.).

Note - that last thing sounds awfully like an anchor, doesn't it? See, we DO know what we're talking about!

What's Hot at WW.com

Not getting enough sleep? It could impact your weight loss. Here is some information, as well as some tips on what to do when you're just plain sleepy.

Quote of the Week

"Obstacles are those frightful things you see when you take your eyes off the goal." - Hanna More

Weekly Recipe: Quick Chicken Cacciatore

Quick Chicken Cacciatore
Serves 4
6 Points value

1 lb boneless skinless chicken breasts
2 medium zucchini, sliced
1 small onion, cut into large pieces
1 cup fresh mushrooms, sliced
3 Tbsp olive oil, divided
1 tsp salt
1/2 tsp black pepper
1 tsp oregano
2 tsp dried basil
1/2 tsp fennel seed, lightly crushed
1 Tbsp water
2 cloves of garlic pressed or minced
14oz can diced tomatoes
8oz can tomato sauce

Preheat oven to 375. In a small bowl, mix the spices with the water and set aside. This helps the spice flavors to develop and blend and it's the secret to the great flavor of this dish. Wash and pat dry the chicken. Heat a large skillet over medium-high heat. Add 1 Tbsp of the oil. When hot, add the chicken breasts. Cook 2-3 minutes per side until nicely browned. Remove to a plate.

Adding the remaining 1-2 Tbsp of oil as needed, quickly brown the vegetables; in batches if necessary. Keep the pan hot; the object is to brown the chicken and vegetables without cooking them all the way through.

Mix together the spice mix with the garlic, diced tomatoes and tomato sauce. Pour half of the tomato mixture into a sprayed 9x13 pan. Pour the vegetables over the sauce, place the chicken on top of the vegetables and pour the remaining sauce over the chicken. Cover and bake about 35 minutes.

Thanks to Marianne for providing this week's recipe!

Newsletter, week of September 21st

Last Week

Don't get caught in a downward spiral of negativity. All-or-nothing thinking, self-fulfilling prophecies, all that stuff can be turned around by realizing you have a choice in all of this. Stay positive!

This Week

A good song can really get you moving. Whether it's out on the dance floor or just walking down the street, the right tune can get you on your way to moving more.

Kudos

This week we celebrated a five pound star for Paul, a 10 pound star for both Lora and Raquel, and Joyce and Candace both reached 30 pounds lost. We also had a strong collection of ladies who received their week 2 bookmarks and are on their way to great success.

Speaking of success, here's where we stand after two weeks of Losing for Good:

Lemon Grove Monday 6:30pm

week 1: 41.8 pounds lost
week 2: 46.0 pounds lost

Clairemont Wednesday 6:30am

week 1: 16.8 pounds lost
week 2: 35.0 pounds lost

WW Product of the Week

Weight Watchers Oatmeal - as we leave summer and head into fall, you might think about a warm start to your day. Our oatmeal cups are a great way to have a low-Point (and Core) breakfast. They are portable and quick to make, and you've got your choice of Maple Brown Sugar (my personal favorite) and Strawberries and Cream.

Weekly Potpourri

As part of our quest to Move More, some of us are starting to sign up for athletic events. And sometimes those events can have bigger benefits. While we help ourselves, we help others. Amber and Dan in our Wednesday group are signed up for the 3 Day Walk for Breast Cancer. Amber lost her mother to pancreatic cancer, and her stepmother is a breast cancer survivor. Amber says "I believe that cancer is cancer is cancer. By helping Susan G. Komen for the Cure, research of all forms of cancer will be benefited by the research that comes from your donation to this walk. Thinking in the idea of '6 Degrees of Separation' we are all connected to cancer in some way by someone in fewer than 6 steps." You can follow that link to find out more information about her team, or the event in general. There's still time to train guys! Think of how many Activity Points you'd earn.

What's Hot at WW.com

Speaking of exercise, if you've just started moving, and haven't seen results at the scale, take heart! Focus on long-term results...they'll show up, I promise!

Quote of the Week

"I hope you never fear those mountains in the distance, never settle for the path of least resistance, and when you get the chance to sit it out or dance...I hope you dance." - sung by Lee Ann Womack (composed by Mark Sanders and Tia Sillers)

Weekly Recipe: Apple Pie for Breakfast

This recipe uses our newest Smoothie - Vanilla Chai

Apple Pie for Breakfast
2 Servings Note: this used to say 1 Serving - I apologize for the error!
4 Points and Core

1/2 cup quick oats
1 packet Vanilla Chai Smoothie Mix
1 cup water
1/2 tsp cinnamon
1 Tbsp Splenda
2 small apples or 1 med apple, peeled, cored, diced

Combine all in a tall microwave safe bowl. Microwave for 2-3 minutes.

Newsletter, week of September 14th

Last Week

Zero plus zero is not always zero! Keep an eye on portion sizes in general, but especially those zero Point foods. If you're not pleased with your rate of weight loss, that's an area to target.

This Week

Do you need a pep talk? You can always get one from me at a meeting, but you can do it yourself anytime you need one. We'll help you get your brain in gear for that.

Kudos

Jeane received her first 5 pound star, Sabrina reached 10 pounds lost, Dan got to 15 pounds, and Joyce reached 30 pounds lost. And on Wednesday morning, we celebrated the fact that Trixi got to her goal with a total weight loss of 42.5 pounds! Awesome job.

WW Product of the Week

Weight Watchers snack bars - have you tried our newest Fruity Nutty Madness bar? It's a great trail mix type snack that only costs you 2 Points. How about our Peanut Butter Bliss? Never tried it? WHAT ARE YOU WAITING FOR?!? This is (in my humble opinion) the best bar we've ever had, and you only need to spend 1 Point!

Weekly Potpourri

I know many of us like to EAT cake, so maybe you're like me and you like to SEE cake, too. Well, the folks over at Cake Wrecks bring you the best of the worst in cake art. This is a hilarious, sometimes PG-13, blog that cracks me up AND makes me drool (I'm not sure how they do that!). Make sure you scroll down and check out the cake head. Diet aid, indeed.

What's Hot at WW.com

If you are waiting for the scale to budge, you might be interested in hearing what a personal trainer has to say to help you get the scale moving again. He's going to help you outsmart that fat!

Quote of the Week

"Once you replace negative thoughts with positive ones, you'll start having positive results." - Willie Nelson

Weekly Recipe: Baked Eggplant Parmigiana

Baked Eggplant Parmigiana
Serves 6
5 Points value

5 Tbsp all-purpose flour
1/2 tsp dried oregano
1/4 tsp freshly ground pepper
3 large eggs
1 1/4 cup seasoned dried bread crumbs
1 (1 1/2 lb) eggplant, sliced 1/4 inch thick
1 (14oz) jar low-fat tomato basil pasta sauce
2 cups shredded fat-free mozzarella cheese
3 Tbsp grated Parmesan cheese

Preheat oven to 425. Spray baking sheet with nonstick spray. Combine flour, oregano and pepper in a wide, shallow bowl or pie plate. Beat the eggs in another wide, shallow bowl, and put the bread crumbs in a third bowl.

Coat the eggplant with flour (one slice at a time). Then dip it into the egg to coat, and dredge it in the bread crumbs. Place the slices in a single layer on the baking sheet and lightly spray the slices with nonstick spray. Bake 10 minutes; turn and bake until golden brown, about 10 minutes more; set aside to cool slightly.

Spread 1/2 cup of the pasta sauce over the bottom of a 9x13 baking dish. Arrange the eggplant slices on top,in an overlapping layer. Top with the remaining sauce and sprinkle with the cheeses. Bake until the cheese melts, 12-14 minutes.

Per serving: 279 cal, 6g fat (2g sat fat), 5g fiber, 1,065mg sodium

Newsletter, week of September 7th

Last Week

Lose for Good! Reflect on what you've gained, let it inspire you to keep on losing, and help people in the process.

This Week

If a food has a Points value of 0, can I eat all I want? We'll discuss this and other portion-size issues.

Monday Group: we still need to celebrate your "By Labor Day Goals" - be ready to share with the group what you have achieved!

Kudos

We gave a 10 pound star to Dan, and a 40 pound star to Trixie. Summer might be technically over, but clearly your efforts aren't!

WW Product of the Week

Basic and Deluxe Member Kits - among other things, these kits both contain the Complete Food Companion and Dining Out Companion. Carrying a huge database of Points values with you at all times means you never have to wonder. Many of you look up values online, but these are perfect for when you're on the go and not at your computer!

Weekly Potpourri

Today (September 5th) is National Cheese Pizza Day. Whether it's a frozen Smart One, a homemade pie on flatbread, or a single slice from your favorite restaurant, enjoy! Just remember, one serving is NOT the whole pizza. But you knew that, right?

What's Hot at WW.com

How fit are you? I know some of you are really super active, so it might be fun to take this Full-Body Fitness Test to see how you stack up!

Quote of the Week

"You have to 'Be' before you can 'Do' and 'Do' before you can 'Have'." - Zig Ziglar

Weekly Recipe: Chicken Rolls with Tomato Compote

Chicken Rolls with Tomato Compote
Serves 4
4 Points value

6oz bag baby spinach
1 tsp olive oil
1/2 red onion, chopped
1 pint grape or cherry tomatoes, halved
1/4 tsp salt
1 tsp balsamic vinegar
2oz reduced-fat black pepper goat cheese, crumbled
1/4 cup sun-dried tomatoes (not packed in oil), chopped
4 3oz chicken cutlets
1/2 cup reduced-sodium chicken broth

Bring 1 inch of water to a boil in a large saucepan. Add half the spinach and cook, stirring constantly, just until wilted, about 30 seconds. Transfer with a slotted spoon to a colander. Repeat with remaining spinach. Let cool and then squeeze dry.

To make the compote, heat the oil in a large saucepan over medium heat. Add the onion and cook, stirring occasionally, until softened, 5 minutes. Stir in the grape tomatoes and salt; cook, stirring occasionally, until the tomatoes begin to soften, about 2 minutes. Stir in the vinegar and set aside.

Mix the cheese and sun-dried tomatoes in a small bowl. Place the cutlets on a sheet of plastic wrap with the wide ends facing you. Working with 1 cutlet at a time, place 1/4 of the spinach in a line down the center of the cutlet, leaving a 3/4 inch border along the long sides; place 1/4 the cheese mixture at the wide end near you. Starting at the wide end, roll up and secure with a toothpick. Repeat to make 4 rolls.

Spray a medium nonstick skillet with nonstick spray and set over medium heat. Add the rolls and cook, turning occasionally, until browned, 5-6 minutes. Add the broth and bring to a boil. Reduce the heat and cook, covered, turning occasionally, until the rolls are cooked through, about 7 minutes. Transfer the rolls with a slotted spoon to a cutting board; cover loosely with foil and keep warm.

Bring the pan juices to a boil and cook until reduced to 3 Tbsp, about 1 minute. Stir in the reserved tomato compote; reduce the heat and cook until heated through.

To serve, remove the toothpicks from the rolls and cut each roll into 3 slices. Serve topped with the compote.

196 calories, 7g fat (3g saturated fat), 3g fiber, 452mg sodium

-- from Weight Watchers Magazine, Sep/Oct 2008