Earlier today, I went for a 4-mile walk and I must say, it was glorious outside today! I love this time of year. I can feel autumn in the air (my favorite season) and I just want to be outside. I hope you're all getting a chance to spend some time outdoors, too.
Some of the highlights from this week's meeting:
- Our meeting topic this week was a great one. "If a food has a POINTS value of 0, can I eat all I want?" I was very impressed that the majority of you knew the correct answer! We definitely have some very smart weight-loss experts in our group. As a reminder, all foods have calories, which count. The POINTS Food System provides an allowance for eating foods with a POINTS value of zero--in moderation. You should let your weight loss be your guide.
- If your weight loss is not progressing and a self-check shows that, each day, you're eating multiple servings of foods that have a POINTS value of 0, you might try incorporating a strategy that works for many--cut the number of servings of these foods down to five and see if that makes a difference. (For health and satiety reasons, it's a better idea to cut the non-vegetables rather than the veggies.)
- Another suggestion is to monitor your portions for all foods (not just those with a POINTS value of zero). Weight Watchers recommends that you check your portions from time to time. It's easy to let portion sizes creep up over time, especially since we live in a "Biggie Size" society.
- The "Stop, Rest, and Assess" technique is helpful when assessing your hunger level and may be beneficial in helping you determine if you really need another portion
- We had many great comments from members this week. One couple chose to celebrate their wedding anniversary by first coming to our meeting! COOL. HAPPY ANNIVERSARY! Another member shared that she had quit smoking THAT DAY. Needless to say, we all cheered! CONGRATULATIONS. We had a mother/daughter team who shared that they've become new "converts" to the Core Plan and we'll all be anxious to hear how it's working for both of you! There are actually quite a few "Core" fans in our group. It's a great plan, as is the Flex Plan. I love that we have options. I also think it's fantastic that WW continues to provide us with techniques that will help us improve our weight-loss journey (as we discussed this week).
- Many other member comments were shared--and I look forward to hearing from more of you in the coming weeks. We're taking this journey together and when we share ideas, thoughts, feelings, struggles, and successes, it is SO helpful to everyone! We have so much to learn from each other. Thank you for your willingness to share your journey, and for the respect and support you give to others as they share theirs.
Next week's meeting:
- The topic for the meeting the week of Sept. 14-20 is: "It's All in Your Mind: Managing Your Thoughts." We will explore the voices in our heads that are holding us back. This is an excellent topic that I'm sure will be very beneficial to each of you! In preparation for our discussion, for the next few days, please listen carefully to your inner voices. What are they telling you?
Upcoming Events:
- This coming Tuesday, September 16, is our DEADLINE for collecting money for the "team name" T-Shirts we're ordering for the October 11, 2008 "Making Strides for Breast Cancer" walk/run at Liberty Park. As you know, our team name will be "Weight Walkers." If you haven't already given me your order form and $6 (for each shirt you want to order), then please plan to give it to me on Tuesday. Either give me cash or make checks payable to the "American Cancer Society." Even if you don't order a T-shirt, you'll still be able to participate in the event on October 11 (and we hope you will). There is no registration fee for the event. However, the American Cancer Society will gladly accept any and all donations and you can make your donations at Liberty Park on October 11, 2008.
Once again, there were many successes this week on the scale (and otherwise). Keep up the GREAT work, my friends. I'm very proud of you.
Our recipes come to us from Linda (one of our Tuesday night members) and Maggie (a wonderful WW leader and friend who lives in Idaho). Both recipes sound absolutely wonderful. Thanks for sharing! If YOU have a favorite recipe that you'd like to share with us, please let me know. I'd be more than happy to include your recipe in future newsletters.
Recipes:
Twice-Baked Potatoes (Serves 8)
4 POINTS per serving
4 large baking potatoes
Olive oil or cooking spray
4 T 50%-less-fat real bacon bits
1 C fat-free sour cream
2 T fat-free milk (more to taste)
2 T buttery spread (trans fat-free)
1/2 tsp. salt
1/4 tsp. pepper
1 C shredded low-fat Cheddar Jack cheese
4 green onions, chopped
Preheat oven to 350ยบ F.
Rub potatoes with olive oil or spray with cooking spray. Bank potatoes in the preheated oven for one hour.
When done, cool for 10 minutes.
Slice potatoes in half, lengthwise, and scoop flesh into a large bowl (put skins to side).
Add sour cream, milk, buttery spread, salt, pepper, half of the cheese and half of the green onions to potato flesh. Mix with a hand mixer until it's well-blended and creamy.
Spoon some of the sour cream mixture into each potato skin.
Top each skin with remaining cheese, green onions and bacon bits.
Bake another 15 minutes.
Per serving: 214 calories, 3 g fat, 1 g saturated fat, 37 g carbohydrate, 4 g dietary fiber, 8 g protein
I find it very interesting that by making a few simple modifications to the "original" recipe (see below), it went from 9 POINTS per serving to just 4 POINTS per serving. Brilliant!
Original ingredients: 4 large baking potatoes, 8 slices bacon, 1 cup sour cream, 1/2 C milk, 4 T butter, 1/2 tsp salt; 1/2 tsp pepper, 1 C Cheddar Jack cheese; 8 green onions
Per serving: 398 calories, 23 g fat, 13 g saturated fat, 35 g carbohydrate, 4 g dietary fiber, 14 g protein.
CHICKEN AND BARLEY CHILI
CORE recipe or 5 POINTS per serving (calculated using the eTools Recipe Builder)
Serving size is approximately 3/4 cup (6 servings)
8 oz tomato sauce
10 oz can Rotel tomatoes and green chilies
3/4 cup quick pearled Barley
14 oz FF chicken broth
1/2 cup water
2 TLB chili powder
1 tsp. cumin
1 large chicken breast diced
1 can black beans
1 can of corn
Put all ingredients in a crock pot and cook it on low all day.
Optional toppings (add additional POINTS, if used, and if following Flex Plan):
FF sour cream
FF cheese
Motivational Thought:
Always bear in mind that your own resolution to succeed is more important than any other.
Abraham Lincoln
Enjoy this gorgeous weather. See you Tuesday night!
Debra
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