Newsletter, week of May 6th

I'm back! The first week I was gone, I was in London:



The second week I was gone, I was in Paris:



In addition to pictures, I am also pleased to report that I brought back only 1.4 extra pounds. And that was while eating whatever I pleased. Which I quite enjoyed. But now, back to business....

Last Week

Do you have old negative messages rattling around in your head? Try to find new endings to those old beginnings, and you'll find your path is clearer.

This Week

What four things do you need to stay focused and be successful? Come to the meeting this week to find out!

Kudos

Congratulations go out this week to our 10 pound losers Debbie, Emily and Stacy. At 15 pounds Wilma and Michael are happy! Charmaine reached her 20 pound award and feels in control. Doni received her 40 pound award. Great job, everyone!

WW Product of the Week

Don't have a gym membership? No problem. Our Get Moving Mix allows you to craft all sorts of workouts for whatever time you have available. Workouts include abs, yoga/pilates and cardio dance. Check it out, and you'll have no excuses.

Non-WW Product of the Week

I've been digging the heck out of Campbell's Select Gold Label soup. These are the soups that come in rectangular boxes, usually found just below the cans of soup. In particular I like the Golden Butternut Squash. Check out the nutrition information at the link, and you'll see it's a great Points value. A quick lunch is just a few minutes away.

Recipe of the Week

African Spiced Chicken Stew
Serves 4
5 Points and Core

1 Tbsp canola oil
1 lb chicken tenders cut into 1" pieces
3/4 cup chopped onion
3 garlic cloves, minced
1 tsp cumin
1/2 tsp coriander
1/2 tsp cinnamon
14.5 oz fat-free low sodium chicken broth
12 oz frozen squash puree, thawed
1 cup frozen corn kernels
3/4 tsp salt

Heat oil over high heat and cook the chicken until lightly browned, about 5 minutes. Add the onion, garlic and spices. Cook for 1 minute until fragrant. Add broth, squash, corn and salt, and cook until vegetables are tender, about 6 minutes.

--from the new From Pantry to Plate cookbook

Tip of the Week

Want to make sure you don't put more dinner on your plate than you think you ought to? Avoid serving family style at the table. Dish up proper portions in the kitchen, and leave the pot of leftovers behind. Having to get up and walk to the stove to get your second serving might be the split second you need to say "do I really want that?"

Quote of the Week

"Only one thing has to change for us to know happiness in our lives: where we focus our attention." - Greg Anderson

Postcards from the Edge

Remember the last week of January? You filled out a postcard with a goal you wanted to achieve by the end of April. Well, those postcards are going out in the mail today, so you'll be receiving them soon. I know it's not the end of April yet, but it might be the kick in the rump you need to get there by the end of the month.

Also, since the cat has been let out of the bag as of Monday night, I'll confess that the real reason they were dropped in the mail today is because I will be leaving on vacation this Saturday, and will be gone for two weeks. However, just because I won't be there, doesn't mean you shouldn't be there. Come on, I know how you love shooting the breeze with each other before the meeting starts, right?

As a teaser, here's what we'll be discussing these next two meetings:

Week of April 15th: Learn how snacking can benefit your weight-loss efforts, and discuss how to incorporate satisfying sensible snacks into your food plan.

Week of April 22nd: Discuss long-term weight maintenance and how it can be done.

Sounds good, right? Make sure you're there ready to talk about it!

And lastly, so no one misses out on any hard earned glory this week, here are some of the celebrations we had in the past few days:

Shawn and Rebecca have lost 30 pounds
Leah and Kristen have lost 25 pounds
Charlette has lost 15 pounds
Nora and Michael have lost 10 pounds
Kathleen has lost 5 pounds

Great job, everybody! And when I get back, we'll celebrate those postcard goals.

Newsletter, week of April 8th

Last Week

Special occasions don't have to ruin your weight loss. Plan ahead and learn how to incorporate special times into your life. They won't go away, right?

This Week

Have you ever said "oh, I don't want to waste it" or "I'd hate to hurt her feelings" before popping food into your mouth? We'll challenge that logic this week.

Kudos

This week we celebrated 7 pounds of weight loss for Debbie, 20.6 pounds for Marta, and 50 pounds for Annita. Keep it going!

WW Product of the Week

Fruities - need a little something to keep your hands and mouth distracted? Try a Fruitie! These little candies have the consistency of a jujube, and one sleeve is only one Point. Try them in strawberry, blackberry, or my favorite...cherry. $2.50 for a pack of 3 sleeves

Non-WW Product of the Week

If you've started walking, biking or rollerblading, you may be curious how far you're traveling. Well, thanks to Google, there are a couple of ways you can map out your routes online. Try Gmaps Pedometer or Map My Run and you'll get an exact mileage!

Recipe of the Week

Egg Salad
Serves 4
3 Points

4 large eggs
2 large egg whites, you’ll have to boil these as whole eggs and discard the yolks
2 Tbsp chopped fresh chives
2 Tbsp reduced-calorie mayonnaise
1/2 tsp Dijon mustard
1/2 tsp salt
1/4 tsp black pepper

Put eggs in a pan and pour in enough water to cover them; bring to a boil over high heat. Boil 10 minutes, pour out the water, and place eggs in a bowl of ice water.

When eggs are cool, remove shells. Discard two of the yolks. Cut eggs and whites into 1/2-inch pieces. Combine all ingredients in a bowl and mix until blended.

Tip of the Week

Trying to figure out where your comfort zone lies? Slow down. Take the time to chew your food. Put your fork down between bites. This gives your body time to send your brain the "I'm full" message. That way you won't accidentally bypass satisfaction and end up too full.

Quote of the Week

"Excuses are the nails used to build a house of failure" - Don Wilder

Newsletter, week of April 1st

Last Week

Remember who your weight loss role models are. Learn from them! Also know that as you follow the program, you're likely inspiring others.

This Week

Winter isn't the only season with special occasions. Whether it's Thanksgiving, Passover or the 4th of July, learning how to deal with those kinds of eating challenges is critical to weight loss success. Come hear about how to do it!

Kudos

We had three members reach their 10% targets this week: Annita, Marta and Shawn. One goal down, so what's the next one ladies?!?

Also celebrating this week were Julie (10 pounds), Leah (20 pounds), Marianne (30 pounds) and Andrew (45 pounds). Combined you folks have lost over 100 pounds!

WW Product of the Week

Check out our cookbooks! If you're looking for a healthy recipe to add to your special occasion, these books are great resources. You'll find recipes that fit both the Flex and Core plans, great dishes from around the world, fast and easy meals, and special dishes for the advanced chef. Prices and selection varies by location.

Non-WW Product of the Week

A friend of mine mentioned she'd started exercising again, using the Yourself! Fitness program. If you thought video games were the downfall of humanity, this ought to change your mind. If there's a Playstation or Xbox in your house, you can turn it into a virtual personal trainer who will guide you through all sorts of different workouts. Working out at home without having to shell out big bucks for personal training? Cool deal!

Recipe of the Week

Shrimp and Pineapple Saute
Serves 4
3 Points and Core

1 lb peeled and deveined large shrimp
1/2 tsp salt
1/4 tsp pepper
1 Tbsp canola oil
3 garlic cloves, minced
1 Tbsp grated peeled fresh ginger
2 cups diced pineapple
1 large red bell pepper, seeded and sliced
3 scallions, cut into 1" pieces
2 tsp fresh lime juice

Sprinkle shrimp with half the salt and pepper. Saute over medium-high heat in 1 tsp of the oil until the shrimp is just opaque. Set the shrimp aside on a plate.

Heat the rest of the oil, add the garlic and ginger, and stir constantly for about 30 seconds. Add pineapple and cook for an additional 2 minutes. Add bell pepper, and cook until tender, 3-4 minutes. Add the remaining ingredients and cook until heated through, about 2 minutes.

-- Pure Comfort cookbook

Tip of the Week

Want to make sure you stay in control at a special event? Wear something fitted! Overeating can be uncomfortable anyway, but knowing you don't have much room in your waistband can help keep you from eating too much. Don't wear your "big meal" clothes - you know, that elastic waistband!

Quote of the Week

"Never eat more than you can lift." - Miss Piggy

A Muffin By Any Other Name...

In the continuing saga of "I Cook So You Don't Have To" I present to you something you might actually care to make yourself.

Let me tell you a little secret. There's a staff message board for us at the Weight Watchers website. Mostly we post about employment policies, meeting room ideas, and our own weight loss, but every once in a while someone will try to track down an old recipe. That, incidentally, is where the Coconut Cream Pie recipe came from, and what started this series of posts.

Imagine my surprise when I logged on to find a fellow leader trying to track down a recipe for "poop muffins." One thing you may not know about me is that I have an extremely juvenile sense of humor, so instantly I knew I had to make these. It is unclear where the name comes from...is it a reference to what the finished product looks like? Is it a reference to the fact that it's a high fiber food? I shall leave the answer as an exercise for the reader, but rest assured I did reach my own conclusions on the matter.

Poop Muffins

Makes 24 muffins
2 Points per muffin

3 cups Kellogg's Original All-Bran
2 1/2 cups water
1 1/2 tsp baking powder
1 box low-fat brownie mix

Preheat oven to 350. Spray muffin tins with nonstick spray.

Soak cereal in water for 10 minutes. Add the baking powder and brownie mix, stirring until everything is mixed well.

Bake for approximately 20 minutes.




What do we have here - a cooking success? The muffins are dense, yet still kind of moist. And they taste chocolately. I mean come on, it's based on a box of brownie mix! Which brings me to my final thought. Although these are muffins, I'm not sure they qualify as a breakfast item. Think about it - would you think it's a good idea to have a brownie for breakfast?

Newsletter, week of March 25th

Last Week

Make sure you're not suffering from portion distortion. Healthy foods are great, but quantity counts, too. No matter which food plan you follow, take a tip from the Core Plan - eat only until you're satisfied. Which of course means you'll need that doggie bag!

This Week

There's probably someone whose weight loss success has inspired you. We'll talk about those people, and also the fact that you might be inspiring someone at this very moment.

Kudos

Oh my goodness, what a week! We had two people reach their 10% targets: Candi and Leah. And plenty of weight milestones as well: Shawn (25), Andrew (40), Kristen (20) and Joann (21). You're all doing such a great job!

WW Product of the Week

Weight Watchers Magazine - you can read about successful members, find great recipes and meal plans, learn what's hot in the field of weight loss, and pick up some great new tips. What's not to love? $4 an issue

Non-WW Product of the Week

Wednesday morning we heard about Lipton Green Tea To Go. If you're looking for another flavor to add into the rotation along with our Mix-Ins (because of course you've tried those, right?) these are some great options. In particular we saw the Mandarin and Mango flavor. Just pour the powder in your water bottle and go.

Recipe of the Week

Sweet Potato and Squash Bake
Serves 6
2 Points

2 pounds acorn squash
1/2 pound sweet potatoes
2 tsp canola oil
1 Tbsp unpacked brown sugar
1/2 tsp cinnamon
1/4 tsp nutmeg

Preheat oven to 375°F. Coat a baking pan with cooking spray. Place sweet potatoes and squash (both cut into chunks) in pan. Drizzle with oil and sprinkle with brown sugar, cinnamon and nutmeg; toss to coat mixture well. Bake covered for 35 minutes, stirring occasionally.

--Recipe courtesy of the eTools recipe search

Tip of the Week

Looking to move more but stuck at work? Here are a few tips to help you out: Eat your lunch at a park a few blocks away, and walk there instead of driving. Walk to a coworker's desk rather than e-mailing or calling. Move your trashcan far away from your desk so you'll have to get up to throw away garbage.

Quote of the Week

"Winners have a way - losers have a reason" - Author Unknown

Newsletter, week of March 18th

Last Week

Feeding our emotions fills a need but stands in the way of our goals. Finding another way to fill the need can be a huge breakthrough.

This Week

The world seems to be suffering from portion distortion! We'll talk about the upside to downsizing our servings.

Kudos

Guess who hit 25 pounds of weight loss? Rosie sure did! She joins Lynn in the celebrations this week, who has hit her 30 pound milestone. These two ladies, and Mary Ellen who reached her 16th week are great role models for us. They are determined, and they are succeeding.

WW Product of the Week

Three Month Journal - if you like to have your Points tracked right as you eat them, and keep forgetting to grab a new journal each week at the scale, try this little guy. Three months of spiral bound pages help you track and reflect on what's worked in the past and what hasn't. $6.00

Non-WW Product of the Week

If you have trouble getting your daily dairy servings, remember that soymilk is now one of the products you can use! I've recently discovered 8th Continent Light Vanilla soymilk. It's got just 60 calories, so it's just one Point! I've never been a fan of the taste of milk, so this is a great alternative for me.

Recipe of the Week

Sauteed Spinach with Almonds and Grapes
Serves 4
3 Points

1 Tbsp extra-virgin olive oil
1 onion, finely chopped
2 Tbsp blanched sliced almonds
2 garlic cloves, minced
2 10-oz bags spinach leaves
1 Tbsp water
1/2 tsp salt
1/4 tsp pepper
1 cup seedless red grapes, halved

Heat oil over medium-high heat. Cook onions and almonds, stirring occasionally, until onion is softened and almonds are golden. Add garlic and cook an additional 30 seconds.

Adjust heat to high, and add spinach, water, salt and pepper, stirring just until the spinach wilts. Add grapes and cook until heated through, about 2 minutes.

To make it core, remove the almonds.

-- My Turnaround Program Cookbook p. 260

Tip of the Week

Disarm your cravings with the 5 D's: Delay at least 10 minutes before you eat so that your action is conscious, not impulsive. Distract yourself by engaging in an activity that requires concentration. Distance yourself from the food. Determine how important it really is for you to eat the craved food and how much you really want it. Decide what amount is reasonable and appropriate, eat it slowly and enjoy!

Quote of the Week

"Consider the postage stamp: its usefulness consists in the ability to stick to one thing 'til it gets there." - Joseph Billings

Newsletter, week of March 11th

Last Week

No matter where you are on the ladder of achievement, believing that you can will help you move to the highest rung.

This Week

If you've ever turned to food in response to an emotion, you'll want to be at this week's meeting. We'll explore why we do it and what we can do instead.

Kudos

Larry has lost 5 pounds, and Emily has lost 6.4 pounds. You both are off to a fantastic start, so keep up the good work!

WW Product of the Week

Walking Kit - if you'd like to get started on a walking routine, or are looking for something new to earn activity points, check this out. It's got a Walk at Home DVD, a CD with workouts you can take with you, and a walking guide with all the tips and ideas you'll need to make it happen.

Non-WW Product of the Week

If you love Mexican food, but hate to spend a lot of points on tortillas, check out La Tortilla Factory's low-carb low-fat tortillas. They've got several flavors and sizes to suit your recipes. One note of caution - these are NOT zero point tortillas, despite what your points calculator will tell you. If it's not a vegetable, it's not a zero point food. The original tortilla has 50 calories, so please count a Point when you eat one.

Recipe of the Week

Corned Beef and Cabbage with Red Potatoes
Serves 4
8 Points

1 pound lean beef round
1/8 tsp salt
1/8 tsp black pepper
1 Tbsp yellow mustard seed
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp ground allspice
1/2 tsp black pepper
1/2 tsp coriander seed
1/2 tsp ground cloves
2 bay leaves
8 small uncooked red potatoes, cut into 2-inch pieces
16 baby carrots
1 medium head green cabbage, coarsely shredded

Coat beef with salt and pepper and place in a large stockpot; cover with water. Add seasonings and bay leaves, and set over high heat. Bring to a boil. Reduce heat to medium-low, cover and simmer 40 minutes.

Add potatoes, carrots and cabbage and return to a boil. Increase heat to medium, partially cover pot and boil, until everything is fork-tender, about 10 minutes. Drain, reserving 1 cup of liquid; discard bay leaves.

Slice meat crosswise into thin slices and serve with vegetables. Pour some reserved cooking liquid over each serving.

Tip of the Week

Cooking tip: Rely upon fresh herbs, pungent spices, citrus juices, spicy relishes and/or hot peppers and chiles to boost flavor when cutting back on fat in recipes (fat carries a lot of flavor so you need to replace it with strongly-flavored ingredients).

Quote of the Week

"ANY food can be a red-light food when I'm having red-light feelings" - Ellen Dietschy

More from the "I Cook So You Don't Have To" files

I love finding great tasting foods with low Point values, as I'm sure most of you do. Over the years, this has meant trying all sorts of low-fat, fat-free, low-sugar, sugar-free, low-carb, carb-free (and on and on) type products. Some taste great, others are okay in a pinch, and some I wish I'd never bothered to try.

One of my "red light" foods is peanut butter. Once I have a little bit of it, I can't seem to stop. As a result, there hasn't been a jar in my house in a long time. Sure, I've tried the reduced fat variety, but honestly, the nutritional profile isn't that much better than your standard P.B., so why bother?

Which is why when I caught wind of PB2 Powdered Peanut Butter, I was intrigued. According to the nutrition information on the website, the stuff has 54 calories for two tablespoons. And yet...powdered peanut butter that mixes with water? This could either be the best thing ever or the most horrifying thing I've ever put in my mouth.

In the interest of science, I decided to give it a try. With the 4-jar minimum and shipping and handling, I had to shell out twenty bucks. I figured if it ended up being tasty, great, and if not, well, I'm sure it would produce some comedy at least.

The package arrived a few days ago. Here is what the stuff looks like when reconstituted:



And here's a close-up of the faux peanut butter:



I am pleased to report that this stuff TASTES GOOD. It really tastes like peanut butter! I spread it on some toast and wow, was it awesome. My next thought was "hmm, I wonder if it works well in baking or cooking...." Clearly I need a hobby.

Anyway, I decided to make some peanut butter oat bran cookies using a recipe from my box of oat bran hot cereal. Here's the recipe, and no I don't know the nutritional value. Run it through the eTools recipe builder if you plan on making them for yourself:

Peanut Butter Oat Bran Cookies

1/2 c butter, melted
1/2 c white sugar
1/2 c brown sugar
1 egg or 2 egg whites
1/2 c peanut butter
1/2 tsp vanilla
1 c unbleached white flour
1 1/2 c Hodgson Mill oat bran cereal
3/4 tsp baking powder
1/4 tsp baking soda

Preheat oven to 350 degrees. Mix melted butter with sugars. Add egg (or whites); mix well. Stir in peanut butter and vanilla; beat until smooth. Add remaining dry ingredients; mix well. Drop by teaspoonfuls onto ungreased cookie sheet. Criss-cross on each cookie with the tines of a fork. Bake 10-12 minutes or until golden brown.

Makes 36 cookies.



The verdict? PB2 cooks well! These cookies tasted good, although they were slightly dry. I expect that's more a function of the oat bran, though. The peanut butter taste was right on.

I can't believe this product actually is worthy! I'm very excited, because this opens up a whole new realm of Thai recipes for me. There are tons of peanut sauce recipes I've always skipped because I haven't wanted to keep a jar of peanut butter in the house. But having this lighter option (that can be made one serving at a time) is much easier to control. Now Bell Plantations just needs to make it available in grocery stores....

Newsletter, week of March 4th

Last Week

Once again, we demonstrated that Weight Watchers love to talk about food! Thanks to everyone who shared their best food finds with us.

This Week

During your weight loss process, you might notice some mental shifts. Examining your beliefs - thinking first - can help you identify the thoughts that are hindering or helping your progress toward your goals.

Kudos

This week our Wednesday group shined! We celebrated Marta's 15 pound milestone, Shawn's 20 pound weight loss, Alanna's 25 pound award, and the fact that Lynn is now back at goal. What a day!

WW Product of the Week

Points Calculator - Do you think carrying around our big square PointsFinder is a nuisance? Does it get crushed in your pocket or your handbag? Our electronic calculator will give you Points values in a small, sturdy case. This is great for calculating points on the go, whether it's in the grocery store, or in a restaurant. $10.00

Non-WW Product of the Week

The product that was shared this past week that seemed to get everyone the most excited was the Hostess 100 Calorie Cupcake Pack. Little mini cupcakes in chocolate (1 Point), golden (2 Points) and carrot (2 Points)? Oh yes. Important note: like all snack and dessert items, these should be occasional indulgences. Because of their nutritional profile, one package of the chocolate cupcakes is only one point (100 calories, 3 g of fat, and 5 g of fiber). If you eat two packages in one sitting (thus eating 200 calories, 6 g of fat, and 10 g of fiber) you will be consuming 4 Points of cupcakes because of the 4 gram fiber cap.

Recipe of the Week

Marta raves about this recipe, and says she makes it all the time for breakfast, so here it is:

Tuscan Beans with Sage and Pancetta
Serves 6
5 Points

1 tsp olive oil
2 garlic cloves, minced
2 oz thinly sliced pancetta, cut into strips
2 (15 oz) cans cannellini or Great Northern beans, drained but not rinsed
1/4 cup fresh sage leaves, chopped
1/2 tsp salt
Ground pepper, to taste

Heat the oil in a pan over medium heat. Add the garlic and cook until fragrant, about 1 minute. Add pancetta and cook about 3 minutes, until crisp.

Add the beans and sage; cook, stirring occasionally, until the flavors are blended, about 10 minutes. Stir in salt and pepper.

--Turnaround Program Cookbook, page 250

Tip of the Week

If you find yourself doing unplanned snacking, do some research. In addition to journaling what you eat and its Points value, log the time of day and your mood when food is eaten. You may discover certain triggers - a time of day, an emotion - that drive you to eat. Once you know what the trigger is, you can take the next step to dealing with it or preparing for it.

Quote of the Week

"The greatest discovery of my generation is that a human being can alter his life by altering his attitudes of mind." - William James

Newsletter, week of February 25th

Last Week

Don't fall victim to all-or-nothing thinking. Persistence is far more important than perfection. And unlike perfection, persistence is achievable!

This Week

Food finds! Be ready to share what goes into your cart at the grocery store. I bet we'll all leave the meeting with at least one cool new idea.

Kudos

Julie and Jackie got off to a great start this week by getting their first five pound weight loss award. You can do it, ladies!

WW Product of the Week

Oatmeal 4-Packs: available in apple cinnamon and maple brown sugar, these individual serving cups make eating healthy on the run an easy thing to do. Cook and eat your breakfast all in one container. $6.00

Non-WW Product of the Week

This month's WW magazine features an ad for O'Coco's Organic Baked Chocolate Crisps. They are thin wafer cookies that are prepackaged into bags with just 90 calories. Has anyone tried these yet? This could be another one to add to our armory of 2 point snack bags!

Recipe of the Week

Apple-Cheddar Pancakes
Serves 6
5 Points

5 tsp unsalted butter
1 Golden Delicious apple, peeled and finely chopped
2 tsp sugar
1 cup fat-free sour cream
3/4 cup fat-free milk
1 large egg, lightly beaten
1-1/3 cups all-purpose flour
1-1/2 tsp baking powder
3/4 tsp salt
1/2 cup shredded reduced-fat sharp cheddar cheese
2 Tbsp chopped fresh chives
1 tsp chopped fresh thyme (or 1/4 tsp dried)

Melt 2 tsp of the butter in a large skillet over medium-high heat. Add apple and sugar, stirring occasionally, until apple is lightly browned (about 5 min). Transfer to a small bowl and cool for 5 minutes.

Microwave the remaining butter on high until melted. In a large bowl combine melted butter, 1/2 cup sour cream, milk, and egg. Combine the flour, baking powder, and salt in another bowl. Add flour mix to the other mix, stirring until just blended. Add in the apples, cheese, chives and thyme.

Wipe skillet and spray with nonstick spray. Over medium heat, drop 1/4 cupfuls of batter in the skillet. Cook until bubbles begin to appear at the edges of the pancakes (3 min). Flip and cook until golden. Repeat with the rest of the batter, making 12 pancakes. Serve at once with the remaining sour cream.

Tip of the Week

Going to a party at someone's house? Before you dive into the food, ask some questions. If you're trying to limit your Points, you'll need to know what's in stuff to be able to count it. Try something like "Those look great, what are they filled with?" That kind of information will be helpful to assess whether the item fits into your program or not.

Quote of the Week

A frog has a wonderful advantage in life; he can eat everything that bugs him! - Author Unknown

Newsletter, week of February 18th

Last Week

Everyone has their share of challenges. But figuring out what can be done to conquer them (and then making the commitment to do so) can lead to success. The tips that are shared in each and every meeting can give you the solution you need to become successful!

This Week

Are you an all or nothing thinker? Do you expect perfection from yourself only to give up when you realize it's not possible? If so, make sure you're in the meeting room this week - we'll talk about why that's destructive and how to get around it.

Kudos

Minna received her 15 pound star this week, Marianne reached 25 pounds lost, and Antoinette not only got her 20 pound star, but she reached her 10% target, too. Great job, ladies. You have a lot to be proud of.

WW Product of the Week

Weight Watchers Mix-Ins - do you have trouble drinking the required 6 glasses of water? Does plain water seem boring to you at times? Our raspberry and lemonade powdered mixes will give you something a little more interesting. They're also individually packed so they can be used on the go. $3.50 per box

Non-WW Product of the Week

I love doing my "research" for this job! Last weekend I was invited by a friend to try Dinner Studio, one of those meal prep places that helps you prepare meals ahead of time. If you have trouble finding time during the week to cook dinners, this just might be a good solution for you. You spend a couple of hours assembling meals, which you take home and store in the freezer. On any given day, thaw the dish out, follow their baking instructions, and boom, dinner is ready. Best of all, they prepare all the ingredients for you, and clean up after you because you do it in their kitchen! I baked enough to last me several weeks of dinners for 2 (we don't sit down to eat together every night), and so far it's been quite convenient and quite tasty.

Recipe of the Week

Today's recipe is courtesy of Judy. Thanks for sharing this with us!

Vegetarian Bean Soup
Serves 6

2 (14 oz) cans fat-free vegetable broth
1 cup water
1 pound bag frozen mixed vegetables
14.5 oz can stewed tomatoes
1/3 cup angel-hair pasta, broken into 1-2" lengths
15 oz can kidney beans, rinsed and drained
15 oz can black beans, rinsed and drained
1 tsp Italian seasoning
1/2 tsp garlic powder
1/4 cup grated parmesan cheese

Pour broth and water into Dutch oven or soup pot, and place over high heat. While liquid heats, add frozen vegetables, stewed tomatoes and uncooked pasta. Cover and bring to a boil.

When the soup comes to a boil, uncover and stir well (pasta may stick to the bottom). Add the beans, Italian seasoning and garlic powder. Reduce heat to medium-high, maintaining a moderate boil. Stir frequently and cook until pasta is tender, about 5 minutes. Reduce heat to low and add parmesan. Stir occasionally and simmer for 5 minutes.

Per serving: 227 calories, 1.25g fat, 14g fiber

Tip of the Week

A study by Yale University found that those who focus too much on negative words and images about weight (their "before" photos, for example) were more likely to overeat. Think instead about your "after" and notice the changes that are happening to you. Like the ads say, no one ever said they lived hapily ever before!

Quote of the Week

"Don't let perfectionist thinking hold you back from what you want most. The maxim 'Nothing avails but perfection' may be spelled 'Paralysis'." -- Winston Churchill

Newsletter, week of February 11th

Last Week

Chocolate and all your favorite treats do not have to be abandoned in order to achieve weight loss. Portion control or lower-point substitutions can help. Remember: everything in moderation.

This Week

We're going to do a little bonding this week. Be prepared to discuss your top 3 challenges, successes and tips. If we play our cards right, one person's tip or success will help another person's challenges.

Kudos

Great stuff this week, including a 15 pound award for Shawn, a 20 pound award for Andrew, a 55 pound award for Judy and a 10% award for Alanna. Keep up the good work, everybody!

WW Product of the Week

32 Ounce Insulated Mug - one of the Good Health Guidelines is to drink 48 ounces of water every day. By keeping this mug at your side, you'll be able to easily accomplish that goal. The insulation prevents sweating and condensation, and the mug includes a straw (replacement straws are also available for purchase). $5.50

Non-WW Product of the Week

We talk about activity all the time in meetings, and many of you have a great cardio plan in place. But don't forget about resistance training. It helps build muscle (or prevent muscle loss, which happens as we age) and muscle burns calories more efficiently than fat does - so it helps boost your metabolism. I have a set of Reebok dumbells that I bought at Target (they look a lot like these) so I can help tone up my arms. Don't be afraid of the sleeveless shirt!

Recipe of the Week

Fusilli with Creamy Gorgonzola Sauce

Serves 4
5 Points

2 cups fusilli
1/2 cup fat-free ricotta cheese
1/4 cup chicken broth
1 tsp grated lemon zest
1/4 cup coarsely chopped walnuts
1/4 cup crumbled Gorgonzola cheese
2 Tbsp chopped parsley

Cook pasta according to package directions. Drain and transfer to a bowl. Combine the next 3 ingredients in a bowl and mix until smooth. Add mixture to the pasta along with the nuts and parsley. Toss until the pasta is well coated. This can be served warm or as a chilled pasta salad.

-- from Pure Comfort

Tip of the Week

When you feel like you really can't do this, you need some inspiration. If you haven't discovered it yet, there's a great section of success stories on the Weight Watchers website. People tell their personal stories and offer up great tips. You'll either find a new idea to try, or just be stunned at what people have achieved. Either way, it's worth the click.

Quote of the Week

"Success is not the result of spontaneous combustion. You must set yourself on fire." - Reggie Leach

Newsletter, week of February 4th

Last Week

Whether it's a comfort food for the season, or a food that reminds you of your youth, you CAN incorporate it into your new eating plan. Remember the ideas we talked about last week, and you'll be able to eat the foods you love and still lose weight.

This Week

Chocolate is good for your heart! Wine is a fruit! Hey, you don't have to make up an excuse to indulge in a treat, but don't let it get out of hand. This week we'll talk about why treats are good and how to control them so we don't go overboard.

WW Product of the Week

One Point Mini Bars - Got a taste for a Milky Way but don't want to spend the Points? Our chocolate caramel mini bar is the perfect alternative. Craving s'mores but you know bringing chocolate bars, marshmallows and graham crackers into the house is a fool's errand? Our s'mores mini bar is a safer way to go. Do you miss grandma's oatmeal raisin cookies? Try our oatmeal raisin mini bar. $7.50 per box

Non-WW Product of the Week

My food needs flavor. Hey, I don't get to eat a lot of it, so I'm not going to waste my time eating things that taste bland. So I like to use lots of herbs and spices when I cook. Spice blends are great, because you don't need to have twenty million bottles in your cabinet, and they are pretty versatile. I recommend products like Mrs. Dash Seasoning Blends, Cavender's Greek Spice Blend or Spike.

Recipe of the Week

Tex-Mex Meatloaf
Serves 6
4 Points and Core

1-1/2 pounds ground lean beef (5% fat or less)
1/2 cup prepared chunky fat-free salsa
1 egg white, lightly beaten
1 tsp chili powder
1 tsp dried oregano
3/4 tsp ground cumin
3/4 tsp salt
1 cup shredded fat-free cheddar cheese

Preheat oven to 350, and spray a loaf pan with nonstick spray.

Combine meat, half the salsa, the egg white and all the seasonings in a large bowl, mixing until blended. Transfer half of the mixture to the pan. Top with the cheese, leaving a border along the edge. Put the rest of the meat mixture on top, and spread the remaining salsa over it.

Bake until the temperature in the center of the loaf reads 160,about 60-70 minutes. Let stand 5 minutes before slicing.

Tip of the Week

If you regularly journal your food intake, hang on to that information. Had a great weight loss? You can look back and see all the things you did to make it happen. Feel like you're hitting a plateau? Time to analyze what you're eating and see if changes are needed. (And if you need help with that one, I will be happy to review your journal and give you some suggestions.)

Quote of the Week

"The greatest tragedies were written by the Greeks and by Shakespeare. Neither knew chocolate. The Swiss are known for nonviolence. They are also known for superb chocolate." - Sandra Boynton

Newsletter, week of January 28th

Last Week

One of the four parts of our program is making sure we move more. No matter what your fitness level is now, ask yourself if it could be better. Could you move more?

This Week

Winter eating tends to focus on heavier, comfort foods. Let's talk about how to enjoy those foods without making ourselves heavier, too.

Kudos

Kristen and Andrew got their first weight loss awards by losing 6.4 and 12.4 pounds respectively.

Shawn has now reached 12 pounds lost.

Laketa has lost 43.6 pounds, and we'll get to celebrate that this week.

Mary is our newest lifetime member, having lost over 90 pounds. She's also on her way to being our newest employee.

Great going everyone, what a week!

WW Product of the Week

Measure-Rite System - no matter the season, these measuring spoons will keep your portions in check. One spoon measures 1/2 cup, the other 1 cup. If you've been thinking about getting a little more accurate with your portions, this is a great tool for you. $13.00

Non-WW Product of the Week

Bill heard last week's plea for recommendations, and submitted a great time-saving idea. Michelina's Lean Gourmet has several great options, including Chicken Alfredo Florentine and Salisbury Steak. With points ranging from about 4-6 depending on variety, pair these with a salad and you've got yourself a quick and easy meal.

How about the rest of you? What stuff tickles your fancy?

Recipe of the Week

Macaroni and Cheese
Serves 8
7 Points

1 pound uncooked elbow macaroni
1/2 cup fat-free sour cream
12 oz fat-free evaporated milk
2 cup low-fat shredded sharp cheddar cheese
1 Tbsp Dijon mustard
1/2 tsp black pepper
1/4 tsp salt
1/8 tsp ground nutmeg
2 Tbsp seasoned bread crumbs
2 Tbsp grated Parmesan cheese

Preheat oven to 350ºF.

Cook pasta according to package directions. Transfer to a bowl, and while pasta is hot, stir in sour cream.

Scald evaporated milk by heating it over medium heat until tiny bubbles just appear around the edges, about 3 minutes. Remove milk from heat and add cheddar cheese, mustard, pepper, salt and nutmeg; stir until cheese melts.

Add cheese mixture into pasta and transfer mixture to a casserole dish. Combine bread crumbs and Parmesan cheese and sprinkle over pasta mixture.

Bake until top is golden brown, about 20 minutes.

-- from Weight Watchers Recipe Finder

Tip of the Week

Learn about substitutions to make foods healthier. For example, you can make brownies with applesauce instead of oil. Ground turkey is leaner than most ground beef. Most dairy products come in low-fat and non-fat varieties. Splenda works well in place of sugar for just about any recipe. Nonfat plain yogurt is good when a recipe calls for sour cream. Just be sure to think about whether the substitution will affect the overall quality of the recipe, and whether it "fits" with the flavor of what you're making. You don't want to substitute spaghetti squash for coconut now, do you? (Just kidding! OR AM I?)

Quote of the Week

"Live in each season as it passes; breathe the air, drink the drink, taste the fruit, and resign yourself to the influences of each." - Henry David Thoreau

Just remember...it could be worse!

I have a lot of Weight Watcher cookbooks. Most of my dinners are made from recipes I find in them and on the website. In general I have good luck, but every once in a while I find a dud.

I just thank my lucky stars it's not the 1970s anymore.

Melon Mousse? Liver Pate en Masque?

Quelle horreur!

Newsletter, week of January 21st

Last Week

We live in a world of instant gratification, so when we learn weight loss doesn't play by those rules, it can be a drag. Focus on your desired outcome and what you want to achieve. Anything worth doing is going to take time and practice.

This Week

One of the four facets of our program is Move More. This week we'll talk about the importance of physical activity and discover ways for you to increase your activity level. Also this week: long-term goal setting. Be prepared with a goal you'd like to achieve by April 30th. We'll be self-addressing postcards again!

WW Product of the Week

Get Moving Mix - since we're talking about increasing activity this week, what better product to highlight than our workout DVD! No excuses with this plan: get activity in as little as 10 minute chunks, or do them all for a longer workout. Exercise in your own home whenever the time is right. You can't even blame chilly temperatures or dark mornings! $15.00

Non-WW Product of the Week

Okay team, here's the deal. I think I've probably already mentioned just about every name brand product I use in my daily life. Your challenge for this week is to send me some of the products you love - whether it's a food, a beverage, something related to activity or something that helps you change your behavior, if you love it, tell me! Drop me a line at wwsteph@zerneeak.com.

Recipe of the Week

Barbecue Salmon with Ginger
Serves 4
5 Points and Core

1/3 cup ketchup
2 Tbsp lemon juice
2 tsp low-sodium soy sauce
1/8 tsp ground ginger
1 tsp orange zest
4 (6 ounce) salmon fillets, skinned

Preheat oven to 500 degrees. Spray a baking sheet with nonstick spray.

Combine the first four ingredients in a small saucepan, and bring to a boil over medium heat. Reduce heat and simmer until thickened, stirring occasionally, about 4 minutes. Remove from heat and stir in the orange zest. Cool for five minutes.

Place the fish 2 inches apart on the baking sheet, and brush with the sauce. Roast until just opaque in the center, 10-12 minutes.

--from Ultimate Flex & Core cookbook

Tip of the Week

Avoid being a perfectionist. Try not to think in all-or-nothing terms - that you've blown your diet, for example, simply because you've overdone it at one meal. Be kinder to yourself. A setback is a learning opportunity - what will you do next time you're in this situation? It's feedback, not failure.

Quote of the Week

"True enjoyment comes from the activity of the mind and exercise of the body; the two are ever united." -- Wilhelm von Humboldt

Newsletter, week of January 14th

Last Week

Restaurant eating can be stressful, but with the tips we discussed, you can do it. Above all, think first, and chances are you can make successful food choices.

This Week

We all love instant gratification, but healthy weight loss is something that requires patience and a bit of time. We'll talk about how to hang in there and accept that.

Kudos

This week my meetings saw almost 20 new enrollees. If you're one of those new folks, congratulations on taking the first step. 2007 can be the year you successfully conquer your weight loss goals.

WW Product of the Week

My TurnAround Program Cookbook - this is our newest cookbook, and it's got 200 recipes for you to try. There are recipes for both Flex and Core plans, and many of the Flex recipes are "Core adaptable" simply by changing an ingredient or two. If this is a long-term process, you'll need to have lots of new meal ideas! $13.00

Non-WW Product of the Week

I like to save a couple of points for an evening snack. Recently I've been on a granola bar kick, so this week I'm featuring Quaker Chewy Granola Bars. These guys are pretty healthy, because they come in a reduced-sugar variety and a 90 calorie option as well. And they have some great flavors like Chocolate Chunk and Oatmeal Raisin. Check 'em out!

Recipe of the Week

I know, I know, it's another soup. But this is a recipe that a fellow WW employee made for us at a meeting yesterday. It smelled, looked, and tasted great!

Chicken Tortilla Soup
3 Points per cup and Core

16 oz. cooked shredded chicken
1 can Rotel tomatoes
1 can diced tomatoes
1 can cream corn
1 can kidney beans
1 can pinto beans
1 can ranch beans
1 pkg. dry ranch dressing mix
1 pkg. dry taco seasoning mix

Combine all ingredients together, including the juices in each can and unprepared dry mixes. Simmer in crock pot. If you like, garnish with tortilla strips or shredded cheese (but don't forget to add the Points).

Tip of the Week

Having trouble sticking to your exercise plan? Ask yourself if what you are doing is fun. If not, it might be time to pick a new activity. If you're a social butterfly, consider a group exercise, or a walk with a friend. If you're around people all day, maybe you need an exercise you can do alone. Either way, when it's an activity you enjoy, it makes it less of a chore.

Quote of the Week

The "fork in the road" is our chance to make decisions, to make changes, to experiment with new possibilities.

I Cook...So You Don't Have To

I'm hoping this doesn't become the first post in an ongoing series!

A few weeks ago, a member mentioned that "back in the day" there was a recipe in a Weight Watchers cookbook for a mock coconut cream pie that used jicama. Intrigued, I set out to find the recipe. Several internet searches turned up nothing, though I finally stumbled on what I think is the recipe. The secret ingredient is not jicama, but spaghetti squash. This recipe originally appeared in the Weight Watchers Favorite Recipes cookbook published in 1986.

MOCK COCONUT CREAM PIE
Serves 8
3 Points

2 cups cooked spaghetti squash
1 cup skim milk
4 eggs
1/2 cup evaporated skimmed milk
1/4 cup sugar
1/4 cup flour
2 Tbsp plus 2 tsp reduced calorie margarine(tub)
1/2 tsp coconut extract
1/2 tsp vanilla extract
1/4 tsp baking powder

Preheat oven to 350. Spray 9" pie plate with nonstick cooking spray; using the back of a spoon, spread squash over bottom and up sides of plate.

In blender combine remaining ingredients and process until smooth; pour over squash and bake for 50 minutes to 1 hour (until a knife, inserted in center, comes out clean). Transfer pie plate to wire rack and let stand for 1 hour. Cover with plastic wrap and refrigerate overnight.


The thought of making a coconut cream pie with squash as the crust alternately horrified and intrigued me, so I set to work to see what would happen. I went into this quite frankly not expecting the end product to be edible. I figured if it turned out to be tasty, so much the better, but I had visions of taking one bite, and throwing the rest in the garbage.

First, if you've never worked with spaghetti squash, here's the deal. The squash is yellow and oval, probably about the size of a football. I cooked the squash by microwaving it, remembering first to pierce the flesh several times with a knife. After about 10 minutes in the microwave, the skin is soft enough to cut through. You'll want to scoop out the stuff that looks like pumpkin innards (the seeds and slimy stuff). The remaining flesh will be stringy and bears a resemblance to spaghetti. You can dislodge the threads with a fork. The squash I used netted about 3 cups of cooked threads.


The pie plate I used is a pretty standard shallow nine inch dish. By the time I poured the remainder of the filling in, it was full to the top. If you have a deep dish pie plate, that's probably better. Otherwise, you might want to watch how fast you pour. The trip from the countertop to the oven was pretty dicey.


The directions call for a baking time of 50 minutes to an hour, but it still looked a little jiggly to me. I ended up baking the pie for an hour and 5 minutes total. It came out of the oven puffed up a bit, but settled down a bit within a few minutes of letting it cool.


Having successfully made the mock coconut pie, I can't help but feel a little apprehension. Is this going to be good? The pie slices easily, and it has a very custardy consistency. After about 4 hours in the refrigerator, it's settled to a bit less than an inch tall. (Sadly the photos I took at this point were lost in the ether.)

I'd like to tell you that this recipe works, I really would. But in reality, what this recipe yields is an eggy monstrosity with threads of squash in it. I'm not sure I even tasted the coconut extract over the decidedly strong egg base. I'm not really a fan of custards to begin with, so if you're in to that sort of thing, you might not be as put off as I was. The biggest problem, though, was the threads of squash. It really destroyed the smoothness of the pie, and when breaking off a bite, the threads poke out. Maybe chopping the squash threads into smaller pieces would help, but I'm not convinced.

In short, if you're craving coconut cream pie, go for the real thing. Cut a smaller piece of you must. But a custardy pie with squash? Sheesh, at least the WW test kitchen could have suggested toasting some coconut and sprinkling it over the top, right? Sometimes there's just no substitute for the real thing.

Newsletter, week of January 7th

Last Week

Setting goals is a great way to keep you focused. Remember, a good goal is something that is positive and specific, is within your control, and is a good fit with your lifestyle.

This Week

Dining out can be a challenge. This week we talk about what tools you can use to make the experience easier, and will share some tips.

Kudos

Well, the big holiday push is over. Lots of you stayed on program and had good results despite all the challenges. You should all be proud of yourselves!

WW Product of the Week

If you're a salty snacker, have you tried our Pretzel Thins? Individual 2 Point portions of thin, crispy pretzels could be your key to a good snack. Available in honey mustard, our NEW everything flavor, and while supplies last, original pretzel flavor. $4.50 per box ($3.00 for original flavor while available)

Non-WW Product of the Week

Following program doesn't mean you have to give up your coffee. But if you like adding flavor, often that means adding calories. Splenda Flavor Blends for coffee is a nice no-calorie alternative. Available in French vanilla, mocha, and hazelnut.

Is there a product you like? Let me know what it is, and I'll be happy to share it.

Recipe of the Week

This is a recipe that Monday night member Marianne shared with me. Originally it called for butter and regular coconut milk, but using the Recipe Builder with eTools, I managed to lighten it up a bit. It is absolutely fantastic!

Creamy Pumpkin Curry Soup
Serves 4
2 Points

1 cup chopped onion
2 tsp olive oil
1 clove minced garlic
2 tsp curry powder
dash salt
dash pepper
14.5 ounces chicken broth
1 cup water
15 ounces canned pumpkin
3/4 cup light coconut milk

Cook onion in oil until soft, about 5 minutes. Add garlic, curry, salt and pepper cooking one minute more. Add broth, water and pumpkin; mix well. Reduce heat and cook on low for 20 minutes, stirring occasionally. Stir in coconut milk. Puree soup with an immersion blender until smooth.

Flavor is more developed if made a day ahead. When doubling the recipe, use a 13.5 ounce can of the light coconut milk.

Tip of the Week

What's the hurry? Did you know that it takes a while for your brain to figure out that your stomach is full? Try slowing down when having a meal or snack. You might find out that you're satisfied with less if you give your body time to send your brain the message. Try to take at least 30 minutes to complete your meal.

Quote of the Week

"Doctors will tell you if you eat slowly, you will eat less. Anybody raised in a large family will tell you the same thing." -- Country magazine