Wednesday, September 24, 2008
Blueberry Oat Muffins (Recipe)
It's All In Your Mind: Managing Your Thoughts
Dear Weight Watchers Friends,
I apologize for getting this newsletter off a little late--I've had a super busy (but fun) week. For example, yesterday (Saturday, Sept. 20), I got up early and met with two friends from Weight Watchers (both are leaders--one a member of our Tuesday night group) and we hiked Mount Timpanogos (it's a GREAT way to earn Activity POINTS, by the way) and then took the tour of the caves. The hike was wonderful (yes, challenging), the canyon was beautiful, and the caves were fascinating. I can now check this off my life's "to do" list, and I definitely know more about stalactites and stalagmites! I'm thinking I'll need to make this hike AT LEAST an annual event. Anyone interested in going next year? I'm game.
Next, I attended a wedding shower for our beautiful Tuesday night member, Shae--hosted by Lyddia--and had a chance to celebrate Shae's upcoming marriage, AND socialize with two more our wonderful WW members and their families!
Finally, last night I had the complete privilege and honor of seeing David (another WW member who will soon be joining our Tuesday group) perform in the musical production of "Big" (Hale Centre Theatre). David is extremely talented (man, can that guy sing, act--and DANCE--which is a perfect tie-in to this coming week's meeting topic), and it was the perfect end to a perfect day!
I've come to the realization that not only has WW changed my life in so many POSITIVE ways, but the majority of my dearest and closest friends are also WW members! I continue to find reasons to be grateful for my membership in this incredible organization.
Some of the highlights from this week's meeting:
The topic for the meeting this week was, "It's All in Your Mind: Managing Your Thoughts." We talked about the dangers of all-or-nothing thinking, self-fulfilling prophecies, and absolute thinking. Now that we're more aware of the dangers of these types of destructive thinking, I'm confident that we'll all be able to work on them until they're eliminated from our thoughts (and lives)!
- The member discussion during this meeting was one of the best ever! We had so many incredible comments and gained amazing insights from each other. For example, Don shared that he has read and learned that when you think, act, or say things in a positive way--EVEN IF YOU DON'T BELIEVE THEM--those thoughts, acts, or comments will POSITIVELY affect your life. You will eventually come to believe them. (Eleanor confirmed that she'd had personal experience with this, too, and shared a great example.)
- Stephanie shared that she'd overindulged at her birthday celebrations (plural) and was feeling bad about her behaviors. Many members shared that (a) although she might have gained 2 lbs., she COULD have gained 5+, (b) it's one time a year, and (c) the most important thing was that she turned it around, picked herself up, and got right back on that horse! (I believe you'll appreciate the comment Stephanie shares with us at the end of the "Pineapple Angel Food Cake" recipe.)
- Another favorite comment was a quote I've heard before (and love): "When you are struggling and have a bad week, you need the meetings; when you're doing well and in control, the meetings need you!" Either way, the meetings are critically important to our success on this program.
- There were so many other wonderful comments made Tuesday night--and I have personally thought (over and over again) about our discussion. I'm confident that if you attended last week's meeting, you are definitely grateful you were there. I know I am!
Next week's meeting:
The topic for the meeting the week of Sept. 21-27 is: "Dance It Off." We'll learn how any lingering negative thoughts about exercise can switch to positive ones when we learn how to "Dance it Off."
Upcoming Events:
Make sure you've calendared the October 11, 2008 "Making Strides for Breast Cancer" walk/run at
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 Annette (a WW member in
If the recipes don't include the POINTS values, you'll need to just calculate the POINTS for each ingredient, total them up, then divide by the number of services. Also, 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:
Chicken Avocado Tortilla Soup
(Makes 6 servings)
1/3 chopped onion
3 cloves of garlic, peeled and chopped
3/4 tsp dried oregano
1/4 tsp chili powder
1/2 tsp cumin
1/4 tsp pepper
6 cups chicken broth
1 can 14 oz diced tomatoes
1 4 oz can diced green chilies
6 corn tortillas (6 in size)
3-4 chicken breasts
celery, carrots, zucchini, added optionally, which I prefer
Toppings: all optional
1 firm ripe avocado
1/4 chopped fresh cilantro
salt
1/2 c shredded cheddar cheese (I use fat free)
sour cream (I use fat free for this too)
In the sauce pan, saute onions, garlic, spices. Add broth and canned items, and raw chicken and veggies cut to small pieces. Cut tortillas into strips. Cook all together until chicken is done, about 20-30 minutes.
Top with chopped avocado, cilantro and cheese.
Sopa De Lima (Lime and Tortilla Soup)
(Makes 6 servings)
1 lg red or green bell pepper, seeded and chopped
1 onion minced
1 clove garlic minced
2 TBSP oil
2 tomatoes, peeled, seeded and chopped
3 fresh jalapeno or serrano chilies, seeded and minced
6 cups chicken broth
1 lime, halved, juiced and saved shells of soup
6 sm corn tortillas, cut into strips
1 1/2 c coked and shredded chicken breasts
salt and pepper to taste
6 lime slices for garnishes
Same prep as above ... saute pepper, onion and garlic. Add tomatoes. Cook 2 minutes. Add chilies, broth, lime juice and shells. Bring to a boil and simmer 5 minutes. Discard lime shells. Put sliced tortillas in soup and simmer until the tortillas dissolve into the soup. Add the chicken to broth. Serve. Float a lime slice in each bowl. Garnish with fried tortilla strips (optional).
PINEAPPLE ANGEL FOOD CAKE
Ingredients:
One 20 oz. can of crushed pineapple
One box of Angel Food Cake Mix
One tub of Fat Free or Light Cool Whip (thawed out)
Add one 20 oz. can of pineapple to a package of angel food cake and mix well together.
Let mixture sit for 15 minutes. It will rise so put it in a large bowl.
Put mixture in a 13"x9" cake pan and cook. (Follow the instructions of Angel Food Cake Mix for length of time and temperature of oven.)
When Cake is finished baking, it will be a golden brown. Let it cool completely.
Top with cool whip and serve.
I'm not certain how many POINTS this cake is but I'm CERTAIN it is less points than chocolate cake with fudge frosting.
Following up on our meeting last week, I will leave you with these thoughts:
Motivational Quotes
The only thing that stands between a man and what he wants from life is often merely the will to try it and the faith to believe that it is possible.
— Richard M. DeVos
"Our attitudes control our lives. Attitudes are a secret power working 24 hours a day, for good or bad. It is of paramount importance that we know how to harness and control this great force."
— Tom Blandi
I look forward to seeing you on Tuesday evening--same time, same place. I have my fingers crossed that some major headway will have been made on the 33rd South road construction!
Warmest regards,
Debra
If a food has a POINTS value of ZERO, can I eat all I want?
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 350º 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)
Always bear in mind that your own resolution to succeed is more important than any other.
Abraham Lincoln
Lose for GOOD
Welcome new and returning members! It's been so wonderful to watch our meeting grow. You are an amazing group of people and you've made it so I absolutely LOVE Tuesdays. It's my new favorite day of the week!
Some of the highlights from this week's meeting:
- The topic for the meeting the week of August 31-Sept. 6 is "Lose for Good." I'm one who LOVES words and their meanings (I'm kind of a grammar freak, too), and I especially love words or phrases with multiple meanings. So, naturally I love this topic. As you discovered when you attended the meeting, "Lose for Good" can mean many things. Two of those meanings are: "lose permanently" and "lose for the benefit--or good--of others." From Sunday, Sept. 7 to Saturday, Oct. 18, Weight Watchers will begin its first ever "Lose for Good" campaign (a fight against hunger). Here's how it works. For each and every pound lost by Weight Watchers members participating in the campaign, Weight Watchers will donate an equivalent weight in food to two great organizations: "Action Against Hunger" (an International organization) as well as "Share Our Strength, No Kid Hungry" (a National Organization). Weight Watchers hopes to be able to donate ONE MILLION DOLLARS' worth of food to these organizations. If you're interested in participating, you'll receive a booklet that will provide a detailed explanation about the campaign, as well as a "Pound Tracking Card" that you'll need to turn in to Weight Watchers after October 18th.
- So, we're helping internationally, and nationally, and we're also going to help our local food banks. To do this, Weight Watchers is suggesting that you build a "food monument" representing each pound of weight you've lost (or will lose during this 6-week period). For example, if you lose 5 lbs., you could create a monument by placing a 5-lb. bag of sugar (or multiple canned items with a total weight of 5 lbs.). This is a very motivational thing to do. When I'd lost 37 lbs., I filled a grocery shopping cart with 37 lbs. of beef and took a picture. Unbelievably inspirational! If you want to participate (completely voluntary) in our local food drive, we ask that you bring your food monument to Weight Watchers and we'll donate it to our local food banks. Get rid of it--FOR GOOD!
- The other part of the "Lose for Good" topic had to do with the fact that losing weight "does a body good" (hmmm ... sounds like a milk commercial I've heard). We had a great discussion in our meeting where members shared that losing weight not only helps us feel better--physically, mentally, and emotionally--but it can reduce health risks. It helps us save money (we can all use this) on medical costs (doctors and prescriptions), and clothing (no need to buy bigger sizes). Okay--admittedly, we may need (want) to buy smaller clothing sizes, so maybe that's a wash ("wash"--ha--another word that has a double meaning)! We have fewer sick days at work and can, most definitely, use "PTO" for more enjoyable things. In addition, our families (and pets) benefit because we have more energy to do things with them--and we live longer! There are hundreds (possibly thousands) of wonderful benefits associated with losing weight and being healthy. What are some of the benefits you've been experiencing (or are looking forward to experiencing)? I like being able to tie my shoes and climb stairs without huffing and puffing!
- Speaking of smaller clothing sizes--and since we're on a roll (doing LOSING-FOR-GOOD things) one of our wonderful members (after the meeting) suggested that we might want to also donate our clothing that gets too big for us. She would be happy to provide her truck and help deliver items to "The Road Home." We'll talk more about this in our meetings, but be sure to let me know if you're interested in participating in a clothing drive.
Next week's meeting:
- The topic for the meeting the week of Sept. 7-13 is "If a Food Has a POINTS Value of 0, Can I Eat All I Want?" You'll want to attend the meeting (it'll be a very helpful discussion) to see why too much of a good thing isn't necessarily a good thing!
Upcoming Events:
- We're quickly approaching the October 11, 2008 "Making Strides for Breast Cancer" walk/run at Liberty Park. We received overwhelming endorsement last week for our team name of "Weight Walkers," so that's what will be printed on our T-shirts (thanks, Megan, for coming up with that great name). I've started taking orders for shirts and for those of you who still want one, I'll need your order for shirts, including sizes (and money--$6 each) next Tuesday. I hope you're going to be able to participate in the walk. It's really a wonderful experience--and for another GREAT cause! And don't forget, you're welcome to invite friends, family, etc., to join us and you're welcome to order as many shirts as you want. We want to see a "sea of blue" at Liberty Park on October 11th!
I saw many successes this week on the scale--and many of you earned 5-lb. stars! CONGRATULATIONS. For those of you who might have gained, please don't let it get you down. Remember, that number on the scale is just a number. It's information. It's feedback. When you see a gain on the scale, it could be caused by many things. But the best thing to do is to review the previous week and see if there's anything you might have done differently that would have brought you a different result. Pure and simple. It's feedback--NOT failure.
A big THANK YOU to Peggy for e-mailing the recipes we talked about in our meeting. The first two recipes (below) come from Peggy and the others are "Core" recipes that come from a member in another area. ENJOY!
Recipes:
1 Point Fiber Cookies- No Baking Necessary!
2 1/4 cups Fiber One cereal
3 Medium-sized Hershey's Chocolate bars
1/2 cup mini marshmallows
Melt chocolate bars and mix with other ingredients. Place approximately 12-15 per cookie sheet. Place in fridge for 20 minutes before eating.
1 Point Spice Cookies
1 Box Spice cake mix
14 oz. canned pumpkin
1/2 cup mini chocolate chips
Mix all ingredients together.
Bake in oven at 350 degrees for 25-30 minutes.
Chicken with Broccoli and Garlic Sauce (Serves 1)
1 tsp. olive oil Pinch dried thyme
½ tsp. minced garlic 1 c. frozen broccoli florets
4 oz. boneless skinless ½ c. chicken broth
chicken breast cut into 1 c. cooked brown rice
1-inch pieces salt and pepper
Spicy Mexican Corn Soup (Serves 8)
1 Tbsp. olive oil
2 tsp. minced garlic
2 small jalapeno peppers, seeded & minced
1 ½ c. frozen chopped onions, thawed
1 ½ tsp. ground cumin
1 tsp. ground turmeric
½ - 1 tsp. salt, or to taste
½ tsp. ground pepper
1 ½ c. diced roasted red pepper
3 ½ c. chicken broth
2 c. water
4 c. frozen corn kernels, thawed
¼ c. chopped cilantro
Heat oil in a large pot. Add garlic and jalapeno pepper and sauté for about 45 seconds. Add onions, cumin, turmeric, salt & pepper and sauté until soft. Add 1 cup of the roasted pepper, the chicken broth, and water. Cook for 15 minutes. Add 3 cups of corn and cook for another 15 minutes. Using a blender, puree the soup until it’s smooth. Return to pot. Add remaining cup of corn kernels, remaining ½ cup of roasted pepper and cilantro for garnish. Freezes well.
I had a hard time choosing ONE thought today, so you get two!
Motivational Thought:
Norman Vincent Peale
I do not try to dance better than anyone else. I only try to dance better than myself.
Mikhail Baryshnikov
Do the best YOU can do. Don't compare yourself to others. Just keep improving your abilities, and don't put limits on yourself. We ARE capable of accomplishing far great things than we realize. Have a marvelous week--and I'll see you Tuesday night.
Debra
P.S. We ran out of the motivational cards--so I'll print more and bring them next week. I have a few extras from the first two meetings, too, if anyone wants them.
