Hi everyone,
I am going to make every effort to get to the Center for our 10:00 am meeting today. It's 7:54 am as I type this note. If I can't get there, I'll turn around and officially cancel the meeting. For now, it's a "go," but PLEASE don't put yourself in any danger to get there! There's always tomorrow, Friday and Saturday to weigh in!!
Have a safe day!
Mary Ann
Wednesday, January 28, 2009
Tuesday, January 20, 2009
Feed Hunger, Feel Feelings--go figure!!
B E L I E V E ! ! !
Week of January 18 to 24, 2009
Another lesson to be learned from the Philadelphia Eagles…sometimes, despite careful planning and preparation, you blow it. What’s the lesson? Pick yourself up, brush yourself off, and start all over again. Thankfully, pitchers and catchers report in less than 1 month…GO PHILLIES!!
FOLLOW UP ON LAST WEEK: We learned to enhance our eating satisfaction by using our daily target point number and our 35 weekly points allowance to increase our satisfaction and, as a result, reducing or eliminating that feeling of being deprived. Never having the food we really like will eventually sabotage us; let’s learn moderation so that we can be successful for the long haul!
THIS WEEK: We’ll learn the difference between physical hunger and emotional hunger, and we’ll explore avenues to manage the emotional eating. Imagine how different life will be when we address THAT issue successfully?!?!
DON’T FORGET!! Join Kathy Wickert from the Camp Hill Giant Cooking School this Saturday, January 24th to sample some low point, low calorie treats that you can serve at your upcoming Super Bowl parties! Get free recipes, too! Party time is from 1:00 to 2:00 pm at the WW Gateway Center in Mechanicsburg (located conveniently next to the Outback Steakhouse on the Carlisle Pike…). Email me at mawwleader@yahoo.com if you want to attend because registration is required!
RELAY FOR LIFE AND “TEAM GI JOES”: Yep, it’s that time again, so mark your calendars. The American Cancer Society Relay for Life will be held on Friday and Saturday, June 19 and 20 from 12:00 noon til 12:00 noon at Trinity High School in Camp Hill. Team GI Joes, organized last year in honor of my brother, Joe, who is battling cancer, will again participate. New members are welcome! Email me at mawwleader@yahoo.com if you’re interesting in joining our team! An organizational team meeting will be scheduled in February (date to be announced).
WAHOO AND CONGRATULATIONS TO…
10% goal: Rebecca and Sue from the Tuesday AM Giant meeting; Gary from Thursday PM Gateway
Major milestones: Phyllis and Rebecca from Tuesday AM Giant meeting
Weight goal: Melissa from AMES True Temper
Lifetime member:
RECIPES OF THE WEEK: How about some warm, delicious soups for these cold, bitter days!
Potato Soup
2 pts per cup
2 cans chicken broth
1 C water
1 package of fat free gravy mix (white gravy mix)
1 package of o’brien hash brown potatoes
Boil broth and water. Add gravy mix and stir with wire whisk. Add frozen potatoes. Cook until potatoes are done. Yummy!!
“Homemade” Chicken Noodle Soup
(uses WW Chicken and Noodles side dish)
Makes 6 cups at 2 pts each
2 cans fat free chicken broth
1 C diced carrots
1 C diced celery
Boil until veggies are tender. Then add :
¾ lb cooked, diced boneless chicken breast
2 C water
1 package WW Chicken Side package
Bring to boil; simmer 10 minutes untl noodles are soft.
Cabbage Roll Soup
makes 10 1 1/3 C servings at 4 pts per serving)
1 pound ground round
3 1/2 cups water
2 cups coarsely chopped green cabbage
1 cup sliced carrot
1/2 cup sliced celery
1/2 cup chopped onion
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon pepper
3 cans beef consommé -- undiluted--10.5 ounces per can
2 cans diced tomatoes -- undrained--14.5 ounces per can
1/2 cup uncooked converted rice
Brown meat in a nonstick skillet over medium-high heat; drain well. Place meat in a 4-quart electric slow cooker; stir in water and next 10 ingredients. Cover; cook on low-heat for 8 hours. Increase heat setting to high; stir in rice. Cover and cook an additional 30 minutes or until rice is
tender.
Slow Cooker Vegetable Minestrone
12 servings at 2 pts each
4 cups vegetable or chicken broth
4 cups tomato juice
1 tablespoon dried basil leaves
1 teaspoon salt
1/2 teaspoon dried oregano leaves
1/4 teaspoon pepper
2 medium carrots – sliced (1 cup)
2 medium celery stalks – chopped (1 cup)
1 medium onion – chopped (1/2 cup)
1 cup sliced fresh mushrooms (3 ounces)
2 garlic cloves – finely chopped
1 can diced tomatoes (28 ounces) undrained*
1 1/2 cups uncooked rotini pasta – 4 ½ ounces
Shredded Parmesan if desired
Mix all ingredients in 4 – 5 quart slow cooker except pasta and cheese. Cover and cook on low heat setting 7-8 hours or until veggies are tender. Stir in pasta, cover and cook on high heat setting 15-20 minutes or until pasta is tender. Sprinkle each serving with cheese. (add points for cheese)
Slow Cooker Wild Rice Soup
Makes 8 cups at 3 pts per serving
1/2 Cup wild rice – dry
1/2 Cup shredded carrot
3 Cans fat-free chicken broth
1 pound boneless skinless chicken breast halves -- cut into 1" pieces
1/2 Cup chopped celery -- approx. 1 stalk
1/2 Cup chopped onion -- approx. 1 medium onion
8 ounces spinach leaves, whole
1 cup fat-free sour cream
1/2 Cup flour
Stir together all ingredients except spinach, sour cream and flour in slow cooker. Cover; cook on LOW for 10-12 hrs. or until chicken and rice are tender. Just before serving, stir together sour cream and flour in small bowl until smooth. Increase heat to HIGH. Add the spinach and slowly stir sour cream mixture into hot soup mixture, stirring constantly. Cook, stirring occasionally, until soup is thickened and creamy (6 to 10 min.).
Crockpot Chicken Tortilla Soup
16 Ounces chicken breast halves without skin – cubed
30 Ounces black beans, canned – undrained
30 Ounces mexican-style stewed tomatoes – canned
1 Cup salsa
4 Ounces chopped green chiles
14 1/2 Ounces tomato sauce
2 Cups reduced fat cheddar cheese
Tortilla chips
Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 cup cheese.
Per Serving (excluding unknown items): 248 Calories; 4g Fat (13.2% calories from fat); 25g Protein; 27g Carbohydrate; 9g Dietary Fiber; 32mg Cholesterol; 1215mg Sodium.
Serving Ideas : Would be good with a dollop of sour cream too.
Might also add minced garlic and cilantro to soup. Could use Monterey Jack cheese instead of the Cheddar.
Chicken-Vegetable Chowder
Makes 5 (1 ½ cup) servings at 4 pts each
1 pound boneless skinless chicken thighs -- cut in 1" pieces
1 cup fresh baby carrots, cut in halves -- lengthwise
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
1/4 teaspoon garlic powder
1/8 teaspoon dried thyme leaves
1 14 1/2oz can ready-to-serve chicken broth
1 10 3/4oz.can condensed cream of chicken & broccoli soup -- 98% Fat Free, with 30% less sodium
1/2 cup milk
3 tablespoons all-purpose flour
1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli -- thawed
In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender.
Turkey-Tomato Soup
Makes 6 servings at 5 pts each
1 pound turkey thighs, boned, skinned -- cut into 1" pieces (2 medium)
2 small red potatoes -- cubed (or white)
1 3/4 cups fat-free reduced-sodium chicken broth
1 1/2 cups frozen corn
1 cup chopped onion
1 cup water
8 ounces no salt added tomato sauce -- (1 can)
1/4 cup tomato paste
2 tablespoons Dijon mustard
1 teaspoon hot pepper sauce
1/2 teaspoon sugar
1/2 teaspoon garlic powder
1/4 cup finely chopped fresh parsley
Combine all ingredients, except parsley, in slow cooker. Cover and cook on LOW 9 to 10 hours. Stir in parsley; serve.
Vegetarian Navy Bean Soup
Makes 8 (1 cup) servings at 2 pts each
16 ounces navy beans -- rinsed
8 cups water
1 cup carrots -- finely chopped
1 cup celery -- finely chopped & leaves
1/2 cup onion -- finely chopped
1 cup tomato vegetable cocktail juice
1 tablespoon chicken-flavor instant bouillon
1/8 teaspoon crushed red pepper flakes
In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender.
White Bean and Green Chile Pepper Soup
Makes 5 servings at 4 pts each
30 ounces great northern beans, canned -- (2 - 15 oz. cans) rinsed and drained
1 cup finely chopped yellow onion
4 1/2 ounces diced green chiles -- (1 can)
1 teaspoon ground cumin – divided
1/2 teaspoon garlic powder
14 1/2 ounces fat-free chicken broth -- (1 can)
1/4 cup chopped fresh cilantro leaves
1 tablespoon extra virgin olive oil
1/3 cup sour cream – optional
Combine beans, onion, chilies, 1/2 teaspoon cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 teaspoon cumin. Garnish with sour cream, if desired. Makes 5 servings.
White Chili
Makes 6 (1 1/3 C servings at 6 pts each
1 pound dry great northern beans, rinsed and sorted
4 cups chicken broth
2 cups chopped onions
3 garlic cloves, minced
2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1 teaspoon ground coriander
1/8 teaspoon ground cloves
1/8 teaspoon cayenne pepper
1 can (4-oz) chopped green chilies
½ pound boneless skinless chicken breasts, grilled and cubed
1 teaspoon salt
Place beans in a soup kettle or Dutch oven; add water to cover by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from heat; cover and let stand 1 hour. Drain and rinse beans, discarding liquid. Place beans in a slow cooker. Add the broth, onions, garlic, and seasonings. Cover and cook on low for 7-8 hours or until beans are almost tender. Add the chilies, chicken and salt; cover and cook for 1 hour or until the beans are tender. Serve with cheese (if desired – must add the points!)
GREG'S JOKE FOR THE WEEK: A dog was chasing a neighboring cat around the block. The dog soon had the cat flattened. What did the cat say...? Me-Owww!!!
THOUGHT FOR THE WEEK: If I had a dime for every time someone tells me that they’re overweight “because they just love to eat,” I would be a very rich woman. It always amazes me that people don’t see the giant, waving RED FLAG of emotional eating in that statement! When you eat for reasons other than hunger, there is an emotion tied to it. You might not recognize it as such, but there is emotion involved. “Whenever I’m around cake, I have to eat it.” Sorry—not true! We remember having no self control over a particular food because we seem to surround ourselves with that same food every time we’re emotionally challenged. Can you see, then, how we might come to the conclusion that we “just can’t be around it?”” Remove emotion from the equation, and we will react in a very different way. Remove a trigger food from our environment when we are emotionally challenged, and we make a completely different choice. Sometimes the food BRINGS UP a particular emotion, which then results in our so-called lack of control. I’m going to make this sound simple, although we all know it is not, but changing emotional eating starts with choosing different internal dialogue: “I choose not to let this cake rule me” VERSUS “Oh my God, there’s cake in the house, and I don’t know how I’m going to handle it.” Hmmm…very different messages, wouldn’t you agree? Let’s start there this week…when you’re feeling mesmerized or “possessed” by a particular food, listen to what you’re saying to yourself. CHANGE THE MESSAGE, over and over again. This isn’t a one-time deal, kids. This involves repetitive new message and repetitive new behavior—that’s how we go so good at what we currently do, right? We’ve been doing it over and over again for years. So, let’s get to work. Fill in the blank with YOUR challenging food, and repeat this over and over again: _____________________ does not OWN me. Good work!
Week of January 18 to 24, 2009
Another lesson to be learned from the Philadelphia Eagles…sometimes, despite careful planning and preparation, you blow it. What’s the lesson? Pick yourself up, brush yourself off, and start all over again. Thankfully, pitchers and catchers report in less than 1 month…GO PHILLIES!!
FOLLOW UP ON LAST WEEK: We learned to enhance our eating satisfaction by using our daily target point number and our 35 weekly points allowance to increase our satisfaction and, as a result, reducing or eliminating that feeling of being deprived. Never having the food we really like will eventually sabotage us; let’s learn moderation so that we can be successful for the long haul!
THIS WEEK: We’ll learn the difference between physical hunger and emotional hunger, and we’ll explore avenues to manage the emotional eating. Imagine how different life will be when we address THAT issue successfully?!?!
DON’T FORGET!! Join Kathy Wickert from the Camp Hill Giant Cooking School this Saturday, January 24th to sample some low point, low calorie treats that you can serve at your upcoming Super Bowl parties! Get free recipes, too! Party time is from 1:00 to 2:00 pm at the WW Gateway Center in Mechanicsburg (located conveniently next to the Outback Steakhouse on the Carlisle Pike…). Email me at mawwleader@yahoo.com if you want to attend because registration is required!
RELAY FOR LIFE AND “TEAM GI JOES”: Yep, it’s that time again, so mark your calendars. The American Cancer Society Relay for Life will be held on Friday and Saturday, June 19 and 20 from 12:00 noon til 12:00 noon at Trinity High School in Camp Hill. Team GI Joes, organized last year in honor of my brother, Joe, who is battling cancer, will again participate. New members are welcome! Email me at mawwleader@yahoo.com if you’re interesting in joining our team! An organizational team meeting will be scheduled in February (date to be announced).
WAHOO AND CONGRATULATIONS TO…
10% goal: Rebecca and Sue from the Tuesday AM Giant meeting; Gary from Thursday PM Gateway
Major milestones: Phyllis and Rebecca from Tuesday AM Giant meeting
Weight goal: Melissa from AMES True Temper
Lifetime member:
RECIPES OF THE WEEK: How about some warm, delicious soups for these cold, bitter days!
Potato Soup
2 pts per cup
2 cans chicken broth
1 C water
1 package of fat free gravy mix (white gravy mix)
1 package of o’brien hash brown potatoes
Boil broth and water. Add gravy mix and stir with wire whisk. Add frozen potatoes. Cook until potatoes are done. Yummy!!
“Homemade” Chicken Noodle Soup
(uses WW Chicken and Noodles side dish)
Makes 6 cups at 2 pts each
2 cans fat free chicken broth
1 C diced carrots
1 C diced celery
Boil until veggies are tender. Then add :
¾ lb cooked, diced boneless chicken breast
2 C water
1 package WW Chicken Side package
Bring to boil; simmer 10 minutes untl noodles are soft.
Cabbage Roll Soup
makes 10 1 1/3 C servings at 4 pts per serving)
1 pound ground round
3 1/2 cups water
2 cups coarsely chopped green cabbage
1 cup sliced carrot
1/2 cup sliced celery
1/2 cup chopped onion
1/2 teaspoon dried dill
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon pepper
3 cans beef consommé -- undiluted--10.5 ounces per can
2 cans diced tomatoes -- undrained--14.5 ounces per can
1/2 cup uncooked converted rice
Brown meat in a nonstick skillet over medium-high heat; drain well. Place meat in a 4-quart electric slow cooker; stir in water and next 10 ingredients. Cover; cook on low-heat for 8 hours. Increase heat setting to high; stir in rice. Cover and cook an additional 30 minutes or until rice is
tender.
Slow Cooker Vegetable Minestrone
12 servings at 2 pts each
4 cups vegetable or chicken broth
4 cups tomato juice
1 tablespoon dried basil leaves
1 teaspoon salt
1/2 teaspoon dried oregano leaves
1/4 teaspoon pepper
2 medium carrots – sliced (1 cup)
2 medium celery stalks – chopped (1 cup)
1 medium onion – chopped (1/2 cup)
1 cup sliced fresh mushrooms (3 ounces)
2 garlic cloves – finely chopped
1 can diced tomatoes (28 ounces) undrained*
1 1/2 cups uncooked rotini pasta – 4 ½ ounces
Shredded Parmesan if desired
Mix all ingredients in 4 – 5 quart slow cooker except pasta and cheese. Cover and cook on low heat setting 7-8 hours or until veggies are tender. Stir in pasta, cover and cook on high heat setting 15-20 minutes or until pasta is tender. Sprinkle each serving with cheese. (add points for cheese)
Slow Cooker Wild Rice Soup
Makes 8 cups at 3 pts per serving
1/2 Cup wild rice – dry
1/2 Cup shredded carrot
3 Cans fat-free chicken broth
1 pound boneless skinless chicken breast halves -- cut into 1" pieces
1/2 Cup chopped celery -- approx. 1 stalk
1/2 Cup chopped onion -- approx. 1 medium onion
8 ounces spinach leaves, whole
1 cup fat-free sour cream
1/2 Cup flour
Stir together all ingredients except spinach, sour cream and flour in slow cooker. Cover; cook on LOW for 10-12 hrs. or until chicken and rice are tender. Just before serving, stir together sour cream and flour in small bowl until smooth. Increase heat to HIGH. Add the spinach and slowly stir sour cream mixture into hot soup mixture, stirring constantly. Cook, stirring occasionally, until soup is thickened and creamy (6 to 10 min.).
Crockpot Chicken Tortilla Soup
16 Ounces chicken breast halves without skin – cubed
30 Ounces black beans, canned – undrained
30 Ounces mexican-style stewed tomatoes – canned
1 Cup salsa
4 Ounces chopped green chiles
14 1/2 Ounces tomato sauce
2 Cups reduced fat cheddar cheese
Tortilla chips
Combine all ingredients except cheese and tortilla chips into slow cooker. Cover and cook on low 8 hours. To serve, put a handful of chips into each individual bowl. Ladle soup over chips. Top with 1/4 cup cheese.
Per Serving (excluding unknown items): 248 Calories; 4g Fat (13.2% calories from fat); 25g Protein; 27g Carbohydrate; 9g Dietary Fiber; 32mg Cholesterol; 1215mg Sodium.
Serving Ideas : Would be good with a dollop of sour cream too.
Might also add minced garlic and cilantro to soup. Could use Monterey Jack cheese instead of the Cheddar.
Chicken-Vegetable Chowder
Makes 5 (1 ½ cup) servings at 4 pts each
1 pound boneless skinless chicken thighs -- cut in 1" pieces
1 cup fresh baby carrots, cut in halves -- lengthwise
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/2 cup water
1/4 teaspoon garlic powder
1/8 teaspoon dried thyme leaves
1 14 1/2oz can ready-to-serve chicken broth
1 10 3/4oz.can condensed cream of chicken & broccoli soup -- 98% Fat Free, with 30% less sodium
1/2 cup milk
3 tablespoons all-purpose flour
1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli -- thawed
In 3 1/2 to 4-quart Crock-Pot slow cooker, combine chicken, carrots, mushrooms, onion, water, garlic powder, thyme and broth; mix well. Cover; cook on low setting for 7 to 9 hours or until chicken is no longer pink. Drain fat from slow cooker. In small bowl, combine soup, milk and flour; beat with wire whisk until smooth. Add soup mixture and broccoli to chicken mixture. Cover; cook an additional 30 minutes or until broccoli is tender.
Turkey-Tomato Soup
Makes 6 servings at 5 pts each
1 pound turkey thighs, boned, skinned -- cut into 1" pieces (2 medium)
2 small red potatoes -- cubed (or white)
1 3/4 cups fat-free reduced-sodium chicken broth
1 1/2 cups frozen corn
1 cup chopped onion
1 cup water
8 ounces no salt added tomato sauce -- (1 can)
1/4 cup tomato paste
2 tablespoons Dijon mustard
1 teaspoon hot pepper sauce
1/2 teaspoon sugar
1/2 teaspoon garlic powder
1/4 cup finely chopped fresh parsley
Combine all ingredients, except parsley, in slow cooker. Cover and cook on LOW 9 to 10 hours. Stir in parsley; serve.
Vegetarian Navy Bean Soup
Makes 8 (1 cup) servings at 2 pts each
16 ounces navy beans -- rinsed
8 cups water
1 cup carrots -- finely chopped
1 cup celery -- finely chopped & leaves
1/2 cup onion -- finely chopped
1 cup tomato vegetable cocktail juice
1 tablespoon chicken-flavor instant bouillon
1/8 teaspoon crushed red pepper flakes
In large saucepan or Dutch oven, combine beans and water. Bring to a boil. Boil 30 minutes; remove from heat. Let stand 1-1/2 hours or until beans are tender. In slow cooker, combine beans (and water) and all remaining ingredients; mix well. Cover and cook on low setting for 6 to 8 hours or until beans and vegetables are very tender.
White Bean and Green Chile Pepper Soup
Makes 5 servings at 4 pts each
30 ounces great northern beans, canned -- (2 - 15 oz. cans) rinsed and drained
1 cup finely chopped yellow onion
4 1/2 ounces diced green chiles -- (1 can)
1 teaspoon ground cumin – divided
1/2 teaspoon garlic powder
14 1/2 ounces fat-free chicken broth -- (1 can)
1/4 cup chopped fresh cilantro leaves
1 tablespoon extra virgin olive oil
1/3 cup sour cream – optional
Combine beans, onion, chilies, 1/2 teaspoon cumin and garlic powder in slow cooker. Cook on LOW 8 hours or on HIGH 4 hours. Stir in cilantro, olive oil and remaining 1/2 teaspoon cumin. Garnish with sour cream, if desired. Makes 5 servings.
White Chili
Makes 6 (1 1/3 C servings at 6 pts each
1 pound dry great northern beans, rinsed and sorted
4 cups chicken broth
2 cups chopped onions
3 garlic cloves, minced
2 teaspoons ground cumin
1-1/2 teaspoons dried oregano
1 teaspoon ground coriander
1/8 teaspoon ground cloves
1/8 teaspoon cayenne pepper
1 can (4-oz) chopped green chilies
½ pound boneless skinless chicken breasts, grilled and cubed
1 teaspoon salt
Place beans in a soup kettle or Dutch oven; add water to cover by 2 inches. Bring to a boil. Boil for 2 minutes. Remove from heat; cover and let stand 1 hour. Drain and rinse beans, discarding liquid. Place beans in a slow cooker. Add the broth, onions, garlic, and seasonings. Cover and cook on low for 7-8 hours or until beans are almost tender. Add the chilies, chicken and salt; cover and cook for 1 hour or until the beans are tender. Serve with cheese (if desired – must add the points!)
GREG'S JOKE FOR THE WEEK: A dog was chasing a neighboring cat around the block. The dog soon had the cat flattened. What did the cat say...? Me-Owww!!!
THOUGHT FOR THE WEEK: If I had a dime for every time someone tells me that they’re overweight “because they just love to eat,” I would be a very rich woman. It always amazes me that people don’t see the giant, waving RED FLAG of emotional eating in that statement! When you eat for reasons other than hunger, there is an emotion tied to it. You might not recognize it as such, but there is emotion involved. “Whenever I’m around cake, I have to eat it.” Sorry—not true! We remember having no self control over a particular food because we seem to surround ourselves with that same food every time we’re emotionally challenged. Can you see, then, how we might come to the conclusion that we “just can’t be around it?”” Remove emotion from the equation, and we will react in a very different way. Remove a trigger food from our environment when we are emotionally challenged, and we make a completely different choice. Sometimes the food BRINGS UP a particular emotion, which then results in our so-called lack of control. I’m going to make this sound simple, although we all know it is not, but changing emotional eating starts with choosing different internal dialogue: “I choose not to let this cake rule me” VERSUS “Oh my God, there’s cake in the house, and I don’t know how I’m going to handle it.” Hmmm…very different messages, wouldn’t you agree? Let’s start there this week…when you’re feeling mesmerized or “possessed” by a particular food, listen to what you’re saying to yourself. CHANGE THE MESSAGE, over and over again. This isn’t a one-time deal, kids. This involves repetitive new message and repetitive new behavior—that’s how we go so good at what we currently do, right? We’ve been doing it over and over again for years. So, let’s get to work. Fill in the blank with YOUR challenging food, and repeat this over and over again: _____________________ does not OWN me. Good work!
Monday, January 12, 2009
Week of January 11 to 17, 2009
Week of January 11 to 17, 2009
HOW ABOUT THOSE PHILADELPHIA EAGLES!!!!!!!
Last Week: Okay, now that we reviewed the 7 steps of the K.I.S.S. principle, let’s complete our challenge to focus on 2 of the steps this week! Do them for ALL seven days, kids. I don’t usually issue a 7-day, every day, challenge, but we’re working on developing habits, so we have to keep repeating the behaviors over and over again. You CAN do it!
This Week: Learning the fine art of getting satisfied and staying satisfied will be explored. 24 points worth of Twinkies won’t keep you satisfied for more than 10 minutes, people, so stop trying to make that work for you!
What’s New: On Saturday, January 24, the WW Center in Mechanicsburg will be hosting Kathy Wickert from the Camp Hill Giant Cooking School as she prepares some low point Super Bowl foods. Wear your team’s colors, and come out to sample some foods that won’t break your points bank—recipes will be provided, too! Email me at mawwleader@yahoo.com if you want to sign up. Guaranteed we’ll have lots of fun (and, should the Eagles win this Sunday and make it to the Super Bowl, you’ll see me in rare form!!!).
WAHOO and Congratulations to…
• Major Milestones: Dorrie, Kathy, Janet, and Tom from Thursday PM Gateway; Whitney from Delta Dental
• 10% award: Cheryl from Thursday PM Gateway
Greg’s Joke of the Week: What did the Giants fan say to the Cowboys fan? Nothing…he just passed him a tissue to wipe his tears…
Recipes: Here are some yummy recipes that you can serve at your Super Bowl party…
Sweet Onion Kielbasa
From the National Honey Board
1 lb. low fat turkey kielbasa sausage
1 small onion, chopped
2 T. light whipped butter (don’t use soft spread—it’s mostly water and will evaporate)
12-oz. can light beer
1/3 c. honey
2 or 3 T. spicy, brown or Dijon mustard
Pepper and/or chili powder (or favorite spices), to taste
Slice kielbasa into 1-inch medallions. Saut� onion in butter until onions are transparent. In a large skillet, bring ½ can of beer to a slow boil and add kielbasa. Cook until the beer is reduced by half, then add the remaining ½ can of beer. Add honey and mustard, and spices to taste. Let simmer for 5 minutes or until sauce reaches a thick, honey-like consistency. Onions may be mixed into the finished sauce, or added to top as garnish. Makes four to six appetizer servings.
Guacamole With Lots of Lime
Makes 3 Cups (2-tablespoons per serving: 45 calories, 1 protein, 3 gm carbohydrates, 4 gm fat, 0 mg cholesterol, 1 gm saturated fat, 96 mg sodium, 2 gm dietary fiber)
3 ripe avocados, halved, pitted and peeled
Finely grated zest from 2 limes
2 T. freshly squeezed lime juice
6 scallions (white part only) finely chopped
1 small clove garlic, finely minced
2 T. minced jalapeno chili pepper, or to taste
1/4 c. finely chopped cilantro, or to taste
Salt to taste
Coarsely chop the avocado. Place it in a large bowl and add the lime zest, lime juice, scallions, garlic and jalapeno. Using a fork or a wooden spoon, mash to the desired consistency. Add cilantro and salt to taste and mix gently. Serve immediately.
Lime Spiked Black Bean Dip
From Cooking Light magazine
Makes 5 Cups (serving size is 2 Tbs@ Calories: 19, Fat: 0.1g , Protein: 1.2g, Carbohydrate: 3.9g,
Fiber: 1.3g
2 (15-ounce) cans black beans, rinsed and drained
1 cup grated carrot
1/2 cup fresh lime juice (about 2 limes)
1/4 cup finely chopped green onions
1/4 cup chopped fresh cilantro
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon ground red pepper
Place beans in a food processor, and pulse until almost smooth. Combine the beans, carrot, and the remaining ingredients in a medium bowl, stirring until well blended. Let stand 30 minutes. Serve with baked tortilla chips.
Ultra Decadent Chocolate Chip Brownies
From Cooking Light magazine
Makes 2 dozen (1 brownie = 175 calories, 3.3 g fat, o.4 fiber)
1 1/4 cups applesauce
2 1/2 cups sugar
2 teaspoons vanilla extract
2 large eggs, lightly beaten
2 large egg whites, lightly beaten
1 1/2 cups all-purpose flour
1 cup unsweetened cocoa
3/4 teaspoon salt
1/2 cup semisweet chocolate minichips
1/2 cup vanilla-flavored baking chips (such as Ghirardelli)
Cooking spray
Preheat oven to 350°. Spoon applesauce into a fine sieve over a bowl; let stand 15 minutes. Discard liquid. Scrape drained applesauce into a large bowl. Add the sugar, vanilla, eggs, and egg whites; stir well. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cocoa, and salt, stirring well with a whisk. Add to applesauce mixture; stir just until moist. Fold in chips. Spoon the batter into a 13 x 9-inch baking pan coated with cooking spray, and bake at 350° for 45 minutes. Cool on a wire rack.
FRITO PIE - Thank you Jean from Kansas and WW Leader Zig
Serves 8 - 4 points each Total points per pie is 32 points
1 lb. 93% lean ground beef
1/2 cup chopped green chilies
1 cup chunky salsa
1/8 tsp. cumin
1/2 cup chopped onion
1 1/2 cups frozen corn
3/4 cup reduced fat cheddar cheese
1 cup crushed corn chips (1 1/2 oz)
Brown beef, onion, chilies. Drain. Add remaining ingredients except chips. Heat through. Spoon into 10" pie plate and top with crushed chips. Bake @ 350 degrees for 30 minutes; let cool 10 minutes
Weight Watchers Layered Fruit Salad recipe
Thanks again to WW leader Zig
Makes 6 servings, 4 pts each
2 medium bananas, sliced
2 cups pineapple chunks
2 medium oranges, peeled and sectioned
2 kiwi fruit, peeled and sliced
1 cup red seedless grapes
1 pint strawberries, sliced
1 medium grapefruit, peeled and sectioned
1/2 cup orange juice
1/2 teaspoon orange zest
1/4 cup lemon juice
1/4 cup packed brown sugar
1/2 teaspoon grated lemon, rind of
1 cinnamon stick
In a medium saucepan, combine the orange juice and zest, lemon juice and rind, brown sugar and cinnamon stick. Bring to a boil. Reduce the heat and simmer, uncovered, for about 5 minutes. Remove from the heat and let cool completely. Layer the fruit in a glass serving bowl. Remove the cinnamon stick from the sauce; pour the sauce over the fruit. Cover and chill for several hours before serving.
BLACK BEAN ‘N’ PUMPKIN CHILI
From Taste of Home magazine; thanks for sharing with us, Donna!
1 cup = 3 points (10 servings)
1 medium onion, chopped
2 15 oz cans black beans, rinsed and drained
1 medium yellow pepper chopped
1 can solid packed pumpkin (15 oz)
3 cloves of garlic, minced
½ cups cubed turkey or chicken
2 tsp. olive oil
1 can diced tomatoes, undrained
3 cups chicken broth
2 tsp. Dried parsley
2 tsp. chili powder
1 ½ tsp. Dried oregano
1 ½ tsp. ground cumin
½ tsp. Salt
In a large skillet, sauté onion, yellow pepper and garlic in olive oil until tender. Transfer to a 5 qt. slow cooker. Stir in remaining ingredients. Cover and cook on low 4-5 hours or until heated through.
Franks’s REDHOT Buffalo Chicken Dip
Makes 4 cups, total pts value of 31
1 pkg (8 oz) low fat cream cheese, softened
2 cans (9.72 oz each) chunk chicken breast, drained
½ C redhot sauce
½ C low fat blue cheese salad dressing
1/2 C low fat crumbled blue cheese
Assorted veggies
Stir cream cheese in deep baking dish until smooth. Stir in remaining ingredients. Bake at 350 degrees for 20 minutes until hot and bubbling. Stir. Serve with veggies (if you serve crackers, don’t forget to account for the points!).
Thought for the Week: You may hate the Philadelphia Eagles, you may love the Philadelphia Eagles, or you may be indifferent to the Philadelphia Eagles. HOWEVER, we can ALL learn a lesson from their experiences of this season—NEVER STOP BELIEVING! If, 6 weeks ago, they had given up on themselves like a lot of other people had, they’d be done right now. Their bags would be packed and unpacked, and they’d be watching the NFC Championship game this coming Sunday at home, wishing they were there. But guess what?? They WILL be there! Despite the odds and despite a poor first-half-of-the-season performance, they dug deep down, fought harder, ignored the negative comments, focused on what they ultimately wanted to do, and did the work; most importantly, they NEVER STOPPED BELIEVING THAT THEY WERE CAPABLE OF WINNING. So, when things aren’t going your way, when you’re not giving it your all, when people start telling you that you’ll never get to your goal, reach deep down, set a goal, keep your eyes on the prize, and JUST DO IT!! Block out the naysayers, and internalize on your inner drive, power, energy, and motivation, and show everyone what you’re REALLY made of! By the way, do you know what Andy Reid has the team chant in the locker room? Yep, you guessed it: “On three…one, two, three…BELIEVE!” Have a GREAT week!
HOW ABOUT THOSE PHILADELPHIA EAGLES!!!!!!!
Last Week: Okay, now that we reviewed the 7 steps of the K.I.S.S. principle, let’s complete our challenge to focus on 2 of the steps this week! Do them for ALL seven days, kids. I don’t usually issue a 7-day, every day, challenge, but we’re working on developing habits, so we have to keep repeating the behaviors over and over again. You CAN do it!
This Week: Learning the fine art of getting satisfied and staying satisfied will be explored. 24 points worth of Twinkies won’t keep you satisfied for more than 10 minutes, people, so stop trying to make that work for you!
What’s New: On Saturday, January 24, the WW Center in Mechanicsburg will be hosting Kathy Wickert from the Camp Hill Giant Cooking School as she prepares some low point Super Bowl foods. Wear your team’s colors, and come out to sample some foods that won’t break your points bank—recipes will be provided, too! Email me at mawwleader@yahoo.com if you want to sign up. Guaranteed we’ll have lots of fun (and, should the Eagles win this Sunday and make it to the Super Bowl, you’ll see me in rare form!!!).
WAHOO and Congratulations to…
• Major Milestones: Dorrie, Kathy, Janet, and Tom from Thursday PM Gateway; Whitney from Delta Dental
• 10% award: Cheryl from Thursday PM Gateway
Greg’s Joke of the Week: What did the Giants fan say to the Cowboys fan? Nothing…he just passed him a tissue to wipe his tears…
Recipes: Here are some yummy recipes that you can serve at your Super Bowl party…
Sweet Onion Kielbasa
From the National Honey Board
1 lb. low fat turkey kielbasa sausage
1 small onion, chopped
2 T. light whipped butter (don’t use soft spread—it’s mostly water and will evaporate)
12-oz. can light beer
1/3 c. honey
2 or 3 T. spicy, brown or Dijon mustard
Pepper and/or chili powder (or favorite spices), to taste
Slice kielbasa into 1-inch medallions. Saut� onion in butter until onions are transparent. In a large skillet, bring ½ can of beer to a slow boil and add kielbasa. Cook until the beer is reduced by half, then add the remaining ½ can of beer. Add honey and mustard, and spices to taste. Let simmer for 5 minutes or until sauce reaches a thick, honey-like consistency. Onions may be mixed into the finished sauce, or added to top as garnish. Makes four to six appetizer servings.
Guacamole With Lots of Lime
Makes 3 Cups (2-tablespoons per serving: 45 calories, 1 protein, 3 gm carbohydrates, 4 gm fat, 0 mg cholesterol, 1 gm saturated fat, 96 mg sodium, 2 gm dietary fiber)
3 ripe avocados, halved, pitted and peeled
Finely grated zest from 2 limes
2 T. freshly squeezed lime juice
6 scallions (white part only) finely chopped
1 small clove garlic, finely minced
2 T. minced jalapeno chili pepper, or to taste
1/4 c. finely chopped cilantro, or to taste
Salt to taste
Coarsely chop the avocado. Place it in a large bowl and add the lime zest, lime juice, scallions, garlic and jalapeno. Using a fork or a wooden spoon, mash to the desired consistency. Add cilantro and salt to taste and mix gently. Serve immediately.
Lime Spiked Black Bean Dip
From Cooking Light magazine
Makes 5 Cups (serving size is 2 Tbs@ Calories: 19, Fat: 0.1g , Protein: 1.2g, Carbohydrate: 3.9g,
Fiber: 1.3g
2 (15-ounce) cans black beans, rinsed and drained
1 cup grated carrot
1/2 cup fresh lime juice (about 2 limes)
1/4 cup finely chopped green onions
1/4 cup chopped fresh cilantro
1 teaspoon minced garlic
1/4 teaspoon salt
1/8 teaspoon ground red pepper
Place beans in a food processor, and pulse until almost smooth. Combine the beans, carrot, and the remaining ingredients in a medium bowl, stirring until well blended. Let stand 30 minutes. Serve with baked tortilla chips.
Ultra Decadent Chocolate Chip Brownies
From Cooking Light magazine
Makes 2 dozen (1 brownie = 175 calories, 3.3 g fat, o.4 fiber)
1 1/4 cups applesauce
2 1/2 cups sugar
2 teaspoons vanilla extract
2 large eggs, lightly beaten
2 large egg whites, lightly beaten
1 1/2 cups all-purpose flour
1 cup unsweetened cocoa
3/4 teaspoon salt
1/2 cup semisweet chocolate minichips
1/2 cup vanilla-flavored baking chips (such as Ghirardelli)
Cooking spray
Preheat oven to 350°. Spoon applesauce into a fine sieve over a bowl; let stand 15 minutes. Discard liquid. Scrape drained applesauce into a large bowl. Add the sugar, vanilla, eggs, and egg whites; stir well. Lightly spoon flour into dry measuring cups, and level with a knife. Combine flour, cocoa, and salt, stirring well with a whisk. Add to applesauce mixture; stir just until moist. Fold in chips. Spoon the batter into a 13 x 9-inch baking pan coated with cooking spray, and bake at 350° for 45 minutes. Cool on a wire rack.
FRITO PIE - Thank you Jean from Kansas and WW Leader Zig
Serves 8 - 4 points each Total points per pie is 32 points
1 lb. 93% lean ground beef
1/2 cup chopped green chilies
1 cup chunky salsa
1/8 tsp. cumin
1/2 cup chopped onion
1 1/2 cups frozen corn
3/4 cup reduced fat cheddar cheese
1 cup crushed corn chips (1 1/2 oz)
Brown beef, onion, chilies. Drain. Add remaining ingredients except chips. Heat through. Spoon into 10" pie plate and top with crushed chips. Bake @ 350 degrees for 30 minutes; let cool 10 minutes
Weight Watchers Layered Fruit Salad recipe
Thanks again to WW leader Zig
Makes 6 servings, 4 pts each
2 medium bananas, sliced
2 cups pineapple chunks
2 medium oranges, peeled and sectioned
2 kiwi fruit, peeled and sliced
1 cup red seedless grapes
1 pint strawberries, sliced
1 medium grapefruit, peeled and sectioned
1/2 cup orange juice
1/2 teaspoon orange zest
1/4 cup lemon juice
1/4 cup packed brown sugar
1/2 teaspoon grated lemon, rind of
1 cinnamon stick
In a medium saucepan, combine the orange juice and zest, lemon juice and rind, brown sugar and cinnamon stick. Bring to a boil. Reduce the heat and simmer, uncovered, for about 5 minutes. Remove from the heat and let cool completely. Layer the fruit in a glass serving bowl. Remove the cinnamon stick from the sauce; pour the sauce over the fruit. Cover and chill for several hours before serving.
BLACK BEAN ‘N’ PUMPKIN CHILI
From Taste of Home magazine; thanks for sharing with us, Donna!
1 cup = 3 points (10 servings)
1 medium onion, chopped
2 15 oz cans black beans, rinsed and drained
1 medium yellow pepper chopped
1 can solid packed pumpkin (15 oz)
3 cloves of garlic, minced
½ cups cubed turkey or chicken
2 tsp. olive oil
1 can diced tomatoes, undrained
3 cups chicken broth
2 tsp. Dried parsley
2 tsp. chili powder
1 ½ tsp. Dried oregano
1 ½ tsp. ground cumin
½ tsp. Salt
In a large skillet, sauté onion, yellow pepper and garlic in olive oil until tender. Transfer to a 5 qt. slow cooker. Stir in remaining ingredients. Cover and cook on low 4-5 hours or until heated through.
Franks’s REDHOT Buffalo Chicken Dip
Makes 4 cups, total pts value of 31
1 pkg (8 oz) low fat cream cheese, softened
2 cans (9.72 oz each) chunk chicken breast, drained
½ C redhot sauce
½ C low fat blue cheese salad dressing
1/2 C low fat crumbled blue cheese
Assorted veggies
Stir cream cheese in deep baking dish until smooth. Stir in remaining ingredients. Bake at 350 degrees for 20 minutes until hot and bubbling. Stir. Serve with veggies (if you serve crackers, don’t forget to account for the points!).
Thought for the Week: You may hate the Philadelphia Eagles, you may love the Philadelphia Eagles, or you may be indifferent to the Philadelphia Eagles. HOWEVER, we can ALL learn a lesson from their experiences of this season—NEVER STOP BELIEVING! If, 6 weeks ago, they had given up on themselves like a lot of other people had, they’d be done right now. Their bags would be packed and unpacked, and they’d be watching the NFC Championship game this coming Sunday at home, wishing they were there. But guess what?? They WILL be there! Despite the odds and despite a poor first-half-of-the-season performance, they dug deep down, fought harder, ignored the negative comments, focused on what they ultimately wanted to do, and did the work; most importantly, they NEVER STOPPED BELIEVING THAT THEY WERE CAPABLE OF WINNING. So, when things aren’t going your way, when you’re not giving it your all, when people start telling you that you’ll never get to your goal, reach deep down, set a goal, keep your eyes on the prize, and JUST DO IT!! Block out the naysayers, and internalize on your inner drive, power, energy, and motivation, and show everyone what you’re REALLY made of! By the way, do you know what Andy Reid has the team chant in the locker room? Yep, you guessed it: “On three…one, two, three…BELIEVE!” Have a GREAT week!
Wednesday, January 7, 2009
week of January 4, 2009
January 4 to 10, 2009
Happy New Year to everyone! Remember, we are going to SHINE IN '09!! Whining about what you wish you had done in December is wasted energy; focusing on what you ARE going to do in January is energy well spent. Let's get to business...
Last week: Fittingly, we reviewed 2008 but focused on what we did WELL and identified the qualities that helped us to be successful. We also looked at what we want to have achieved when December 2009 rolls around. "I want to lose weight" is NOT it, kids.
This week: Remembering that we want weight loss to be easy to follow and sustainable for our lifetime, we looked at 7 steps that will help to achieve that. Hint: the steps are in new materials that you received in December, but we'll review them just to refresh your memory...
WAHOO and congratulations to...
* Jane from the Wednesday AM Gateway meeting, Charlene from the Tuesday PM Giant meeting, and Joan from the Tuesday AM Giant meeting who reached their goal weights in December!
* Claire from the Wednesday AM meeting who became a Lifetime member
* Mary Beth from the Tuesday PM Giant meeting; Rosemary, Bob, and Jim from the Tuesday AM Giant meeting, and Gary from the Thursday PM Gateway meeting who all reached major milestones
Greg's joke of the week: He's having issues right now, as he forgot his Social Studies book and can't get his homework done. Sorry for any inconvenience...
Recipes:
Marinated Vegetable Salad
makes 8 servings @ 1 pt each
2 2/3 C small cauliflower florets
1 1/2 C diagonally sliced carrots
1 1/3 C diagonally sliced celery
2/3 C sliced red pepper
1/3 C sliced ripe olives
1 (14 oz) can quartered artichokes, drained
1/2 C white wine vinegar
1 Tbs olive oil
1 1/4 tsp dried Italian seasoning
1/4 tsp crushed red pepper
Steam cauliflower and carrot, covered, 3 minutes or til crisp tender. Rinse under cold water and drain. Combine cauliflower mixture, celery, and next 3 ingredients in a bowl; toss gently. Combine vinegar and next 3 ingredients in a bowl; stir well. Pour onto veggies and toss gently to coat. Cover and chill.
Black Bean Soup
makes 8 servings @ 1 pt each
3 cans black beans
1 canlow sodium fat free chicken broth
1 jar salsa
cumin to taste
In a blender, puree 1 1/2 cans drained, rinsed beans with broth. In large saucepan, mix remaining 1/2 can beans, last can (with liquid), jar of salsa and broth mixture. Bring to a boil, add cumin to taste.
Eggplant Parmesan
makes 4 servings @ 3 pts each
1 eggplant (stop making faces and TRY it--you might like it!!)
(about 1 1/2 lbs, pared and sliced 1/2 inch thick
1 egg white, lightly beaten with 2 Tbs water
1/2 C seasoned italian bread crumbs
1 C reduced fat spaghetti sauce
3/4 C shredded 2% mozzarella cheese
3 Tbs parmesan cheese
Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick cooking spray. Coat eggplant slices with egg white, then bread crumbs. Arrange on prepared baking sheets; bake 30 minutes. Turn slices over; bake until browned on both sides, 10 minutes longer. Remove from oven; leave oven on. Spread 1/4 C sauce over bottom of 8 x 8 pan. Arrange half of the eggplant in a single layer over the sauce; top with half of the remaining sauce, then half of the cheeses. Repeat layers. Bake, covered, until heated through and cheese is melted, 30 to 40 minutes.
Snickers Dessert bars
makes 8 @ 3 pts each
2 C vanilla or chocolated low fat frozen yogurt (I use chocolate)
1 C frozen non-dairy reduced fat whipped topping (defrosted)
1/4 C crunchy peanut butter (low fat)
1 box (1.1 oz) sugar free, fat free instant chocolate pudding
Let ice cream and whipped topping soften at room temperature. In a chilled bowl, beat with an electric beater the ice cream, whipped topping, peanut butter and pudding mix until smooth (about 5 minutes). Freeze in an 8 x 8 pan/dish until sold, about 2 hours. Cut into 8 squares.
Southern Style Oven Fried Chicken
makes 4 servings at 5 pts each
1/2 C all purpose flour
1/4 tsp salt
1/8 tsp cayenne pepper
3 oz buttermilk
3/4 C corn flakes crumbs
1 lb boneless skinless chicken breasts (4 4 oz pieces)
Preheat oven to 365 degrees. Lightly coat an 8 x 8 x 2 baking pan with nonstick cooking spray. Set aside. Combine flour, salt, and cayenne pepper together in a medium size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls. Roll chicken breast halves in flour mixture and evenlycoat each side. Next dip chicken into buttermilk and then corn flakes crumbs. Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes (there's no need to flip the chicken during baking).
Thought for the week: It's hard work taking care of ourselves, isn't it? How many of us were sidetracked by the needs of others in December, so sidetracked that we didn't take very good care of ourselves at all? There is a certain vocabulary that accompanies this lack of self care and it sounds like this: "I was too busy to worry about what I ate. I don't have to cook so we ate out a lot. I have so many commitments that I can't worry about going to a meeting. There's too much to get done to try to focus on eating healthy." I'll stop there, because I think you get my message. That's just plain bull, and we know it. We say this things to EXCUSE ourselves from being healthy and to PERMIT ourselves to return to old habits. No time to run in for a weigh in? Give me a break...Now, if we said "I don't want to see the number on the scale," I might be willing to listen to the words. At least that would be honest...
Most of all, though, we chose not to take care of ourselves because, deep down, we WANTED to go back to the old ways. We WANTED to eat cookies when we were baking and not write down points values. We WANTED to go to the office party and drink and eat to our heart's content without "worrying" about how much we were consuming. We WANTED to join in our families' food fests so we didn't get questioned, cornered, and sidelined about what we were and were not eating. We WANTED to eat the boxed candy (caramels first, of course...) and not worry about how many empty papers were in the box. We WANTED to spend more time partying, socializing, and celebrating and less time working out, tracking, or attending meetings.
But...there's good news! 2008 is over! You can do NOTHING to change it. We can, however, start taking care of ourselves and realizing, through the reflection above, that choosing to not take care of ourselves is exactly what sabotages our efforts to lose weight each and every time we've tried unsuccessfully to do so. We think we're fooling everyone with our busy-ness, our overbooked calendars, our family food-laden feasts, and our sabotaging friends, family members, and co-workers. We know deep down, though, that they're our "smoke and mirrors" to eat what we want, when we want, in whatever quantity we choose. It doesn't work too well any more, does it? Oh, it works to permit yourself to eat, but it does nothing to help you develop habits to lose weight and to keep it off when challenged. And the guilt is horrendous.
Here's what we're going to do: file this information away, and remember on the 14th of February when the heart shaped candy boxes show up at work, in your house, on the grocery stores shelves, and in your kids' backpacks. Remember how you felt last week when the holiday was over, and remember the choices you made that contributed to those feelings. Then...refer to above and REFUSE to use the excuse-making dialogue. Learn from experience, people. Start learning some new statements to repeat to yourself when "it only comes once a year" starts reverberating in your brain! Think new thoughts and you'll perform different actions that will support you. Won't it feel great to feel in control when a holiday is over?
We can do this, but we need to do it together, and we can't take "breaks" if we truly want to be successful. What are YOU willing to do to take care of yourself when challenges arise this year? Are you ready to stop lying to yourself? Are you ready to stop hiding behind words that have become transparent? Okay then, let's get to work!!
Happy New Year to everyone! Remember, we are going to SHINE IN '09!! Whining about what you wish you had done in December is wasted energy; focusing on what you ARE going to do in January is energy well spent. Let's get to business...
Last week: Fittingly, we reviewed 2008 but focused on what we did WELL and identified the qualities that helped us to be successful. We also looked at what we want to have achieved when December 2009 rolls around. "I want to lose weight" is NOT it, kids.
This week: Remembering that we want weight loss to be easy to follow and sustainable for our lifetime, we looked at 7 steps that will help to achieve that. Hint: the steps are in new materials that you received in December, but we'll review them just to refresh your memory...
WAHOO and congratulations to...
* Jane from the Wednesday AM Gateway meeting, Charlene from the Tuesday PM Giant meeting, and Joan from the Tuesday AM Giant meeting who reached their goal weights in December!
* Claire from the Wednesday AM meeting who became a Lifetime member
* Mary Beth from the Tuesday PM Giant meeting; Rosemary, Bob, and Jim from the Tuesday AM Giant meeting, and Gary from the Thursday PM Gateway meeting who all reached major milestones
Greg's joke of the week: He's having issues right now, as he forgot his Social Studies book and can't get his homework done. Sorry for any inconvenience...
Recipes:
Marinated Vegetable Salad
makes 8 servings @ 1 pt each
2 2/3 C small cauliflower florets
1 1/2 C diagonally sliced carrots
1 1/3 C diagonally sliced celery
2/3 C sliced red pepper
1/3 C sliced ripe olives
1 (14 oz) can quartered artichokes, drained
1/2 C white wine vinegar
1 Tbs olive oil
1 1/4 tsp dried Italian seasoning
1/4 tsp crushed red pepper
Steam cauliflower and carrot, covered, 3 minutes or til crisp tender. Rinse under cold water and drain. Combine cauliflower mixture, celery, and next 3 ingredients in a bowl; toss gently. Combine vinegar and next 3 ingredients in a bowl; stir well. Pour onto veggies and toss gently to coat. Cover and chill.
Black Bean Soup
makes 8 servings @ 1 pt each
3 cans black beans
1 canlow sodium fat free chicken broth
1 jar salsa
cumin to taste
In a blender, puree 1 1/2 cans drained, rinsed beans with broth. In large saucepan, mix remaining 1/2 can beans, last can (with liquid), jar of salsa and broth mixture. Bring to a boil, add cumin to taste.
Eggplant Parmesan
makes 4 servings @ 3 pts each
1 eggplant (stop making faces and TRY it--you might like it!!)
(about 1 1/2 lbs, pared and sliced 1/2 inch thick
1 egg white, lightly beaten with 2 Tbs water
1/2 C seasoned italian bread crumbs
1 C reduced fat spaghetti sauce
3/4 C shredded 2% mozzarella cheese
3 Tbs parmesan cheese
Preheat oven to 375 degrees. Spray 2 baking sheets with nonstick cooking spray. Coat eggplant slices with egg white, then bread crumbs. Arrange on prepared baking sheets; bake 30 minutes. Turn slices over; bake until browned on both sides, 10 minutes longer. Remove from oven; leave oven on. Spread 1/4 C sauce over bottom of 8 x 8 pan. Arrange half of the eggplant in a single layer over the sauce; top with half of the remaining sauce, then half of the cheeses. Repeat layers. Bake, covered, until heated through and cheese is melted, 30 to 40 minutes.
Snickers Dessert bars
makes 8 @ 3 pts each
2 C vanilla or chocolated low fat frozen yogurt (I use chocolate)
1 C frozen non-dairy reduced fat whipped topping (defrosted)
1/4 C crunchy peanut butter (low fat)
1 box (1.1 oz) sugar free, fat free instant chocolate pudding
Let ice cream and whipped topping soften at room temperature. In a chilled bowl, beat with an electric beater the ice cream, whipped topping, peanut butter and pudding mix until smooth (about 5 minutes). Freeze in an 8 x 8 pan/dish until sold, about 2 hours. Cut into 8 squares.
Southern Style Oven Fried Chicken
makes 4 servings at 5 pts each
1/2 C all purpose flour
1/4 tsp salt
1/8 tsp cayenne pepper
3 oz buttermilk
3/4 C corn flakes crumbs
1 lb boneless skinless chicken breasts (4 4 oz pieces)
Preheat oven to 365 degrees. Lightly coat an 8 x 8 x 2 baking pan with nonstick cooking spray. Set aside. Combine flour, salt, and cayenne pepper together in a medium size bowl. Place buttermilk and corn flakes crumbs in 2 separate shallow bowls. Roll chicken breast halves in flour mixture and evenlycoat each side. Next dip chicken into buttermilk and then corn flakes crumbs. Place coated chicken breasts in prepared baking dish. Bake until chicken is tender and no longer pink, about 20 minutes (there's no need to flip the chicken during baking).
Thought for the week: It's hard work taking care of ourselves, isn't it? How many of us were sidetracked by the needs of others in December, so sidetracked that we didn't take very good care of ourselves at all? There is a certain vocabulary that accompanies this lack of self care and it sounds like this: "I was too busy to worry about what I ate. I don't have to cook so we ate out a lot. I have so many commitments that I can't worry about going to a meeting. There's too much to get done to try to focus on eating healthy." I'll stop there, because I think you get my message. That's just plain bull, and we know it. We say this things to EXCUSE ourselves from being healthy and to PERMIT ourselves to return to old habits. No time to run in for a weigh in? Give me a break...Now, if we said "I don't want to see the number on the scale," I might be willing to listen to the words. At least that would be honest...
Most of all, though, we chose not to take care of ourselves because, deep down, we WANTED to go back to the old ways. We WANTED to eat cookies when we were baking and not write down points values. We WANTED to go to the office party and drink and eat to our heart's content without "worrying" about how much we were consuming. We WANTED to join in our families' food fests so we didn't get questioned, cornered, and sidelined about what we were and were not eating. We WANTED to eat the boxed candy (caramels first, of course...) and not worry about how many empty papers were in the box. We WANTED to spend more time partying, socializing, and celebrating and less time working out, tracking, or attending meetings.
But...there's good news! 2008 is over! You can do NOTHING to change it. We can, however, start taking care of ourselves and realizing, through the reflection above, that choosing to not take care of ourselves is exactly what sabotages our efforts to lose weight each and every time we've tried unsuccessfully to do so. We think we're fooling everyone with our busy-ness, our overbooked calendars, our family food-laden feasts, and our sabotaging friends, family members, and co-workers. We know deep down, though, that they're our "smoke and mirrors" to eat what we want, when we want, in whatever quantity we choose. It doesn't work too well any more, does it? Oh, it works to permit yourself to eat, but it does nothing to help you develop habits to lose weight and to keep it off when challenged. And the guilt is horrendous.
Here's what we're going to do: file this information away, and remember on the 14th of February when the heart shaped candy boxes show up at work, in your house, on the grocery stores shelves, and in your kids' backpacks. Remember how you felt last week when the holiday was over, and remember the choices you made that contributed to those feelings. Then...refer to above and REFUSE to use the excuse-making dialogue. Learn from experience, people. Start learning some new statements to repeat to yourself when "it only comes once a year" starts reverberating in your brain! Think new thoughts and you'll perform different actions that will support you. Won't it feel great to feel in control when a holiday is over?
We can do this, but we need to do it together, and we can't take "breaks" if we truly want to be successful. What are YOU willing to do to take care of yourself when challenges arise this year? Are you ready to stop lying to yourself? Are you ready to stop hiding behind words that have become transparent? Okay then, let's get to work!!
Thursday, January 1, 2009
WW BELIEVE Team - 2009
Happy New Year, everyone!
I apologize for the absence of an entry over the past few weeks. I took some time off to rejuvenate and renew, and, BOY, am I feeling ready to ROCK AND ROLL!! For those of you who were at a meeting this week, you heard my announcement of my getting back into the running scene (well, actually, the jogging scene...) and you also heard my invitation to any of you to join the WW BELIEVE team in training! Anyone can join; you can walk, run, jog or utilize whatever level of activity you are able to embrace. There are, however, team rules:
1. positive attitudes only (no whining)
2. show up, pay attention, do the work (no excuses)
3. share your knowledge and experience
4. be patient (no "it's too hard")
5. be realistic (no "I want to run a marathon in 2 months even though I've never run a day in my life up to now")
You are accountable to yourself, but you also are expected to relay your progress on a team chart, which will be at all meetings. You must sign up to get your name on the chart; you then update your progress each week. Don't lie on the chart--you may fool yourself, but you won't fool me :)
Are you ready to sign up? Email me at mawwleader@yahoo.com. Training starts next week (the week of January 4, 2009). Once I receive your email, I'll send you the training schedule. The plan is to complete a 5K (3.1 mile) race once a month from March until December.
Did I hear you say "I can't do it?" Please refer to rule #1.
Did I hear you say "It's too cold outside?" Please refer to rules #1 and #2.
Let's get it started, people. No goal = no result. What do YOU want to have happen in 2009? That's your goal and the source of your motivation. Do you believe you can achieve it? That's your empowering belief. Are you willing to do the work? That's your drive.
Make this year, 2009, the year to SHINE!
Mary Ann
I apologize for the absence of an entry over the past few weeks. I took some time off to rejuvenate and renew, and, BOY, am I feeling ready to ROCK AND ROLL!! For those of you who were at a meeting this week, you heard my announcement of my getting back into the running scene (well, actually, the jogging scene...) and you also heard my invitation to any of you to join the WW BELIEVE team in training! Anyone can join; you can walk, run, jog or utilize whatever level of activity you are able to embrace. There are, however, team rules:
1. positive attitudes only (no whining)
2. show up, pay attention, do the work (no excuses)
3. share your knowledge and experience
4. be patient (no "it's too hard")
5. be realistic (no "I want to run a marathon in 2 months even though I've never run a day in my life up to now")
You are accountable to yourself, but you also are expected to relay your progress on a team chart, which will be at all meetings. You must sign up to get your name on the chart; you then update your progress each week. Don't lie on the chart--you may fool yourself, but you won't fool me :)
Are you ready to sign up? Email me at mawwleader@yahoo.com. Training starts next week (the week of January 4, 2009). Once I receive your email, I'll send you the training schedule. The plan is to complete a 5K (3.1 mile) race once a month from March until December.
Did I hear you say "I can't do it?" Please refer to rule #1.
Did I hear you say "It's too cold outside?" Please refer to rules #1 and #2.
Let's get it started, people. No goal = no result. What do YOU want to have happen in 2009? That's your goal and the source of your motivation. Do you believe you can achieve it? That's your empowering belief. Are you willing to do the work? That's your drive.
Make this year, 2009, the year to SHINE!
Mary Ann
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