Dance It Off

Dear FABULOUS Weight Watchers Friends,

This is the first official post (formerly known as newsletter) on our new Blog. I've received feedback from a couple of you with a big thumbs up on this new form of communication. How do the rest of you feel? Any opinion, either way? I'd love to know. This is YOUR group, where you'll get the information and support that YOU need, and it definitely needs to work for you.

Some of the highlights from this week's meeting:

• The meeting topic was "Dance It Off." I LOVED this topic. When I was a brand new member of Weight Watchers, many years ago, I learned that activity (also known as exercise) doesn't have to be a difficult, painful, or an unpleasant experience. In fact, I found out (much to my surprise) that it can actually be really, really fun (and addicting)!
• We talked about how much fun it can be to DANCE, and that there are many benefits to dancing (developing coordination, stimulating the brain, building muscles--and, of course, burning calories).
  
• Cleaning the house, walking the dog, doing laundry, or just simply MOVING MORE ... while listening to upbeat, fun music ... can make the tasks so much more enjoyable, and you'll likely move faster and get more accomplished!
  
• A BIG "thank you" to the members (such good sports) who participated in our game of "musical chairs." What we all discovered was that even though these members were definitely walking, moving, and getting activity, they weren't thinking about THAT part of it--they were listening to music (yeah ABBA), having fun, laughing, and hoping they'd be the one to get seated in the final chair when the music stopped. A box of YUMMY WW bars was the prize for the lucky winner!
  
• We can get so caught up in listening to great music, audiobooks, etc., that we don't even realize we're exercising.
• Members shared many great comments again this week (I LOVE our groups' participation), including the fact that one member learned to belly dance (from a video) and REALLY got a workout. Others enjoy (or don't, depending on the instructor) taking exercise classes to help keep them motivated.
• Whatever you choose to do, make it fun! Do something you enjoy, and reap the many--many--benefits of moving more and sitting less.

Next Week's Meeting Topic:

• You definitely won't want to miss next week's meeting. The topic is "Look Back and Learn." We'll be discussing how we can each develop the habit to learn from experience. This meeting is sure to generate another fantastic discussion as we share our experiences and learn from our past--and from each other.

Upcoming Events:


Don't forget to schedule October 11 on your calendar. We will be supporting the American Cancer Society's "Making Strides for Breast Cancer" walk/run at Liberty Park. Our team ("Weight Walkers") t-shirts have been ordered and will be delivered to you prior to October 11. Our team has also been established on the website. Our team's site is found at:

http://main.acsevents.org/site/TR/MakingStridesAgainstBreastCancer/MSABCBlueprint?px=8155896&pg=personal&fr_id=11683

Please sign up online to support our team and, if you're able to do so, make a contribution. It's for a very worthy cause!

Also, we're about halfway through the "Lose for Good" campaign. Are you building a monument at home to represent the amount of weight you've lost? Are you keeping track so you can report your losses to WW at the end of this campaign? Remember, Weight Watchers is going to donate food (equal in the amount of weight--up to $1 million--to what Weight Watchers members' lose during this campaign) to several wonderful organizations. Let's do our part to make this campaign a phenomenal success.

Recipes: Today's recipes are both desserts ... YUMMY ... and two of my favorites Core Plan recipes.

APPLE CRISP

Serves 8

4 POINTS per serving (Flex Plan) and Core Plan Recipe

Ingredients

6 med. apples (Jonagold, Gala, Jonathan, or other baking variety)

2 cups oatmeal

1 box (small) fat-free sugar-free vanilla pudding mix

5 packets of Splenda

8 tsp. of canola oil

2 very generous Tbsp. of cinnamon

Instructions

Mix it all together and put on the bottom of the pan.

Peel and slice 5-6 apples and combine with a few Splenda packets (depending on how sweet your apples are).

Bake @ 350 till the apples are tender (about 45 min).

CREAMY CRUSTLESS PUMPKIN PIE

Makes 4 servings (1 POINT for each serving on Flex Plan, Core Plan recipe)

Ingredients

1 large package sugar-free instant vanilla pudding

½ cup skim milk

1 cup cooked pumpkin

¾ tsp. pumpkin pie spice

Instructions

Slowly beat together all ingredients and pour into small containers. Chill in refrigerator for 2 hours. Top with fat-free whip cream.

Motivational Quote:

Today's quote comes from CHER--a fantastic performer, and DANCER!

If you really want something, you can figure out how to make it happen.
Cher

Have a marvelous week ... and make time to DANCE!

Warmest regards,

Debra

Blueberry Oat Muffins (Recipe)

If you want a copy of the blueberry oat muffins recipe, please let me know. For some reason, it doesn't like this format!

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 Liberty Park. Our team ("Weight Walkers") T-shirts have been ordered and will be delivered to you prior to October 11.

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 Elko, Nevada--THANKS Annette), Stephanie, and Linda (members from our Tuesday group). All recipes sound absolutely wonderful. Thanks for sharing!

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?

Dear Weight Watchers Friends,

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)

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