tag:blogger.com,1999:blog-59077001949669383492024-03-12T17:56:55.515-07:00Believe to Lose - Weight Loss 101Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.comBlogger22125tag:blogger.com,1999:blog-5907700194966938349.post-73831423472510674722016-12-31T07:26:00.002-08:002016-12-31T07:46:37.478-08:00Get your head--and your heart--back in the game!<b>"What the new year brings to you will depend a great deal on what you bring to the new year." -- Vern McClellan</b><br />
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Well, 6 1/2 years and many pounds heavier, I am ready to be kind to myself again. Does anyone feel the same way? Not about the "many pounds heavier" part...the "be kind to myself again" part? Why are we so mean to ourselves???<br />
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I can actually pinpoint the day I stopped caring about my weight and my health. I had finished a 5K race, which, quite frankly, I never thought I would be able to do, and I sat across from my husband, announcing that I planned to train for the Army 10 miler which was six months away. He responded by saying, "Oh...that's something I always wanted to do." His voice and intonation hit a nerve, and I reacted with feeling guilty and unworthy. Crazy, right?! I never trained another day, after weeks and months of running in the rain, snow, sleet, heat, and cold to be, at that time, in the best shape of my life. Looking back, I still can't believe how drastically I responded to the comment. But...I did, and this is where I am now: overweight (again) and unhappy (again). <br />
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A lot has happened since then. Life has not necessarily been kind (more to share as time goes on...I'm sure we can all relate). But the time has come to cut the crap, stop the self-defamation, replace the worthlessness with worthiness, and make some changes.<br />
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I think it's hard to do that part--the "make some changes"--because, if you've ever tried to lose weight and create a healthy lifestyle in your past, you know that it takes work, planning, discipline, and accountability. We kind of gave that up for a while, though, haven't we? We slipped back into eating what we want, when we want, and making excuses with so many reasons about why we don't have time to take care of ourselves. The emotional eating got WAYYYYY out of control. All those healthy responses that we had once trained ourselves to follow were unlearned along the way, replaced with the familiar soothing benefits of food. Sound familiar?<br />
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I am committing that, for 2017, I will blog weekly--the good, the bad, and the ugly. When I reflect on these past few years of unhealthiness, I realize that what contributed most to my continued self-sabotaging efforts was a lack of accountability. The blog posts will make me accountable--the accountability is really to myself, but writing it down opens it up to sharing my shortcomings with others who understand and don't judge, who relate but don't hate. In that way, it also makes me accountable to you, too.<br />
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So...happy 2017 to each of you! Feel free to jump on the wagon and invite others to jump on, too--the more, the merrier!<br />
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Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-23448300003489092752009-06-15T06:56:00.000-07:002009-06-15T07:07:48.682-07:00Talking Like a Winner : )Hi all,<br /><br />Well, I was cleaning off my desk and came across these "17 words to live by" that someone shared with me a while ago. In my ongoing effort to get each of us to find the positive each day and to speak to ourselves with hope, I thought I'd share the words with you. Learn them. Embrace them. Live by them. You will be amazed at how differently your outlook will become.<br /><br />Have a great week!<br /><br />Mary Ann<br /><br />17 Words to Live by<br />(sorry--I don't know the original author)<br /><br />Weight loss will be yours when you...<br /><br /><strong>Prepare </strong>- yourself to be thinner<br /><strong>Listen </strong>- to positive messages<br /><strong>Smile </strong>- through the challenges<br /><strong>Care </strong>- enough about yourself to do the work<br /><strong>Succeed </strong>- in doing whatever it takes to make things happen<br /><strong>Choose </strong>- to embrace the changes that are occurring<br /><strong>Focus </strong>- on your Winning Outcome (your GOAL, kids--you should know what these two words mean by now...)<br /><strong>Believe </strong>- in yourself<br /><strong>Relax </strong>- and don't expect yourself to be perfect :)<br /><strong>Act </strong>- on making the changes that will further your progress<br /><strong>Forgive </strong>- yourself as necessary<br /><strong>Trust </strong>- the program (not the program that you've created with your own self-imposed rules--I mean the program as it is designed and meant to be lived and followed)<br /><strong>Change </strong>- the things that you can and embrace that change!<br /><strong>Persist </strong>- in the face of obstacles<br /><strong>Accept </strong>- that success doesn't happen overnight<br /><strong>Risk </strong>- becoming thinner (yep, some of us hesitate to become thin people...)<br /><strong>Wait </strong>- even when it is the hardest thing to doMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-70115301271438475902009-06-08T03:51:00.001-07:002009-06-08T04:18:19.999-07:00Monday...It's a new day, it's a new weekHi kids!<br /><br />So, if you've been struggling a little on this trek we lovingly call our "weight loss journey," listen up: it's never too late to start, and it's always too soon to quit. Isn't that a great saying??<br /><br />So, the kids are home now. Vacations are coming up. The pool (and the concession stand) is now open and will be frequented often. Summer baseball is in full swing (get the pun?!). Picnics and barbecues are happening every weekend. Festivals and carnivals are EVERYWHERE! In the midst of all of that, crises still pop up, family members become ill, spouses lose their jobs, cars need expensive repairs, kids get into trouble. Do you know what all of this combined is called? LIFE. So...let's find a way to be successful while managing this thing called LIFE.<br /><br />1. Get out of the black and white thinking. You don't have to always be "good." You can be "okay" sometimes. Being 100% on target, every minute of every hour of every day will definitely guarantee success--that success, though, will be successful placement in a loony bin. So...practice moderation, not perfection.<br /><br />2. Make a plan, and stick to it. If you're going to the pool and love the hot dogs or ice cream or candy or french fries, then find a way to periodically fit your favorite thing into your day. I am tired of hearing, "But it's so HARD when I see everyone else eating what they want." Here are some words to commit to memory: build a bridge, get over it, and move it along (these words are stolen from an anti-bullying program, but I loved them the minute I heard them). That's what THEY do. What do YOU do? Plan it, live it, enjoy success. It's that simple.<br /><br />3. Do you want to lose weight? What are you willing to do in order to make that happen? "I want to lose weight, but I want to have french fries at the pool every day." Okay, then, you need to accept that your weight loss will not be as good as it could be if you chose to have the french fries once a week instead. Don't whine that the program doesn't work if you're not doing the program. Unless 35 points cover 7 days worth of french fries, then you're creating your own rules. Harsh words, indeed, but sometimes we need to be reminded of the truth.<br /><br />4. Why are things not working for you right now? What things are getting in your way of making self-supporting choices? What can you change/alter? Do you REALLY need to take the kids to the pool every day? Why not set up a slip and slide in your back yard (plastic, dish detergent, water, hose = great fun!). AND...you'll have complete control over your personal "concession stand."<br /><br />5. Why do you keep sabatoging yourself? Why are other people's needs more important than yours 99% of the time? How can you begin to convince yourself that you deserve to be taken care of, just as much as you take care of everyone else? You really need to answer these questions before you find a resolution; otherwise, you'll just keep going back to the "same old, same old."<br /><br />6. Before you go to bed each nite, identify one thing that you did that day that supported your efforts to lose weight, and write it down--keep a journal. The thing you write down doesn't have to be life altering, people--I had 1 burger instead of 2, I didn't lick the beaters when baking cupcakes, I drank a glass of water when making dinner. Let's focus on what we do right instead of all the things that we do wrong, okay? Positive self talk....<br /><br />The most important thing on this journey is convincing yourself that you are worth the effort it takes to lose weight and believing that you are worthy of achieving a healthy goal weight. You really need to believe in your dreams, in your capabilities, and in your ability to navigate and overcome daily struggles. Eliminate "it's too hard right now" from your dialogue. Period. How about "It's hard right now, but a freaking candy bar isn't going to make it any easier." You'll then see how different this journey will become.<br /><br />Have a GREAT week--see you in the meeting room!<br /><br />Mary AnnMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-10647890715469035832009-05-30T05:50:00.000-07:002009-05-30T05:55:34.247-07:00A new month, a new start...Hey kids,<br /><br />It's hard to believe but Monday is the first day of June. May will be gone...finished...kaput...over. We can cry about it, regretting that we wish we had done things differently. We can anguish over it, lamenting our "lack of willpower" and poor choices. OR...we can start a new month with a new attitude! I WILL make the changes that have been hard to make. I WILL learn how to navigate food and food choices. I WILL challenge myself to do things differently when I face a crisis instead of reverting back to my comfort, sweet comfort, of food. I WILL learn to feel empowered, capable, and strong. <br /><br />Start thinking in these terms, people, and we'll continue our dialogue on Monday. See you then!<br /><br />Have a peaceful weekend,<br />Mary AnnMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-46411334330519190222009-04-25T10:00:00.001-07:002009-04-25T10:02:54.127-07:00Watch this clip...Check out this site:<br /><br />http://www.finishstrongmovie.com/<br /><br />It's a great source of inspiration and a way to tap into your ability to do the work that needs to be done so that you can reach your goal!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-61496505784712134992009-04-23T08:40:00.000-07:002009-04-23T08:55:03.799-07:00"Thinking differently" Thursday<strong>Every thought is a seed. If you plant crab apples, don't count on harvesting Golden Delicious. ~Bill Meyer</strong><br /><br /><br />Is that a great quote or what?!?! No matter what we do, no matter how much weight we lose, no matter how hard we've worked, it all comes back to how much you've changed your beliefs. If you lose 100 pounds but still believe you're a fat person, you will eat your way back to your highest weight. You have to change your core belief system FOR GOOD if you want change to be <strong><em>lasting </em></strong>change.<br /><br />This week, when you find yourself being swayed by the negative thoughts--the ones that eventually keep you from doing the hard work--write the thought down. Once you've done that, take a look at the words, and think about how they've affected your life so far. What good has come from them? What change have they inspired? You already know the answer, but you have to walk yourself through the exercise to get the impact of it.<br /><br />Now, think about what words you can use to replace that negative message. "It's hard right now, but I need to keep moving forward." Or, how about "I don't want to do this, but I know I will be proud of myself when I do." Or, what about "My family needs me right now, but I owe myself at least 5 minutes to take care of ME, too." We need to stop ignoring, minimizing, chastising, judging, labeling, and negatively prioritizing our needs at the expense of others' needs. We also need to be really honest with ourselves by realizing and admitting that we continue to do so in order to give ourselves permission to eat the food that comforts/calms/distracts/de-stresses/and keeps us company. <br /><br />Plant a seed that will harvest Golden Delicous or Jonas Gold--crab apples are easy to grow but really distasteful to swallow. Rake up the old seeds, clear out the field, and plant brand new seeds. Will some crab apples still pop up between our Golden Delicious and Jonas Gold? Yes. But they will be few and far between and much easier to harvest and destroy.<br /><br />Have a great weekend!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com3tag:blogger.com,1999:blog-5907700194966938349.post-61939663945858828702009-04-20T06:28:00.000-07:002009-04-20T06:59:43.133-07:00The Program Doesn't Work...If you ever want to make the hair on my neck stand up, utter the words "the program doesn't work" with nothing to back up your words. This seems to be happening quite a lot lately, and I feel the need to vent, so pull up a chair or log off immediately.<br /><br />Doing the program is not about starving yourself. It's not about going to the gym or working out several hours a day and not eating properly to refuel yourself. It's not about "getting in the points" but paying no attention to the quality of them. It's not about regularly eating below your points and then complaining that you're "starving all the time." DUH!!! This is not a "design your own" program. We give you guidelines to follow FOR A REASON! You can be flexible within the guidelines, but you should be following the guidelines and THEN doing your spin. It's hard to help a struggling member when there's no tracker to look at ("keeps track in his/her head" or "I eat the same thing so I don't need to write it down"), when there are no good health guidelines checked ("I don't have enough points to get in the oils and milks"), when no meeting is attended (those of you who attend regularly know what I mean), when activity is not tracked ("I don't ever use those activity points anyway" or "the machine said I burned 1000 calories in 30 minutes") OR when activity is avoided like the plague. <br /><br />Look, we give you the basics, but YOU HAVE TO FOLLOW THEM! You can keep verbalizing all of your old excuses (I'm really not into it, I have too much going on in my life, I'm in menopause, It's too hard to make choices at the ballpark/soccer field/pool, I don't want to "punish" my family, I travel all the time and it's so tough to find good things to eat, My job is a challenge, None of my friends have to worry about their weight, I'm too stressed right now, It's too hard to do this, and, my personal favorite, I need to take a break from this. Frankly, and this is going to hurt the feelings of some of you, kids, those words are, almost always, your built-in excuses to keep eating what you want whenever you want it. There are a few times when logistics prevent us from staying on as members (loss of job, health issues, etc.). It's HARD WORK to change. I know that. Remember? I do the program, too. BUT...only in doing the hard work will you get eventual and lasting results. The hardest part of losing weight is not what you put in your mouth but what you put in your head.<br /><br />We ALL have stuff going on in our lives that challenges our choices. Some of us are verbal about it; others of us are not. But, trust me, we all have challenges. There are some of us who feel the need to say "no one has it as tough as I do right now." You would be surprised, people, at what your neighbor has going on--you just don't KNOW about it. So, acknowledge that life might stink right now, but don't minimize other people's struggles to be less than yours and don't magnify your issues to be ten times worse than everyone else's so that you can, once again, use food to comfort and de-stress yourself "because you deserve it." <br /><br />Do you want to lose weight right now?"<br />If so, what are you willing to do in order to make that happen (not what you are NOT willing to do but what you ARE willing to do)?<br />Will you do that today?<br />Then, get to work!<br /><br />So, if you don't want to lose weight right now, then say you don't want to lose weight. Accept it and move on. Stop beating yourself up. But don't blame the program--it works if you do it! If you DO want to lose weight, then embrace all that you have to offer and all that you are believing you will accomplish, and enjoy the journey...Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com3tag:blogger.com,1999:blog-5907700194966938349.post-44307402051807255082009-04-20T06:25:00.000-07:002009-04-20T06:28:13.306-07:00Attention, Team BELIEVE...We are meeting at Hampden Park at 6:15 pm today, RAIN OR SHINE!!! There are no whiners or complainers on this team, so wear a rain coat, bring an umbrella, get yourself one of those plastic ponchos or a rainbonnet like your grandma used to wear. Don't use the rain as yet another excuse that "it's just not meant to be." It's meant to be, and it will happen--tonite at 6:15. See you at the park.Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-87139140396954116952009-03-20T18:08:00.000-07:002009-03-20T18:14:37.169-07:00The Long Lost Leader has returned...Hi Kids!<br /><br />Sorry for the long absence--things have been a little crazy on this end, and I've had some stuff to take care of. I think I'm going to trim the weekly posting down a little so that it doesn't take so long to write. That way, I can post more frequently and give you the motivation between meetings that this blog was supposed to do in the first place!<br /><br />I hope you are all practicing some good, old fashioned self care this week and have decided to take me up on my challenge of finding 5 to 10 minutes to do something <em><strong>JUST FOR YOU</strong></em>! Enough with the guilt. Enough with the "I promise I'll do it tomorrow." Enough with the "I just don't have time to take care of me." If you don't <strong>FIND </strong>the time, your body will <strong>MAKE </strong>you find the time when it shuts down in one way or another. So...find the time this weekend to make yourself feel special, if just for a few minutes.<br /><br />I'll be posting again on Monday. In the meantime, Happy Spring--I hope you were all able to get to Rita's today for your free Italian Ice to celebrate!<br /><br />Mary AnnMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-54270471912323533602009-02-18T10:21:00.000-08:002009-02-18T10:25:18.672-08:00AWESOME sale items!!!!!Hi Kids!<br /><br />I just came from the Dollar Store in the Hampden Plaza (by Karn's Foods on the Carlisle Pike). They have the Chex Cereal Turtle Bars (2 pts), the Chex Cereal Chocolate Lovers bars (2 or 3 pts...can't remember and didn't buy them), and the Fiber One Bars (Oats and Peanut Butter and Oats and Chocolate). They are ONE DOLLAR PER BOX!!!!!!!! I guarantee they won't last so, if you want to buy some, hurry in!<br /><br />Enjoy...gotta love it when we can save some money, right?!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-75642745714776701262009-02-16T07:00:00.000-08:002009-02-16T07:05:44.124-08:00February 1 to 21, 2009<strong>B E L I E V E ! ! ! </strong><br /><br />Weeks of February 1 to 21, 2009<br /><br />Sorry for taking so long to get an entry typed up for February. Life got in the way, if you know what I mean!!<br /><br />Okay, okay, I guess we’re going to have to wait just a little longer…Donny Osmond will NOT be a contestant in the 8th season of Dancing with the Stars in March. HOWEVER, my sources tell me that he WILL be on the dance floor in the 9th season….WAHOO!!<br /><br /><strong>FOLLOW UP ON LAST FEW WEEKS</strong>: We’ve been reviewing some highlights of the new Momentum plan, and, hopefully, you’ve stepped “out of your box” to try to implement some new components of the program. Instead of saying “nothing’s change,” why not TRY to eat more filling foods OR why not track your feelings of hunger, satisfaction, and fullness when you’re eating?? <br /> <br /><strong>THIS WEEK</strong>: What habits do you currently have the support your efforts to lose weight? What habits do you have that get in the way of your success? Learn to identify them, strengthen them, replace them, or refine them this week!<br /><br /><strong>WAHOO AND CONGRATULATIONS TO</strong>…<br /><br /><strong>5% award</strong>: Maria from Direct Brands, Inc.; Denise, Barry, and Elaine from Tuesday PM Giant; Karen F, Julie F, Pat S, Joan K, Candy, Denise, and Angela S from Thursday PM Gateway; Beth and Beverly from Select Medical Corp; Terri from Travelers; Elaine and Pat S from Wednesday AM Gateway; Deb, Nellie and Sherry from Tuesday AM Giant; Melinda and Carol from Delta Dental<br /><strong>10% award</strong>: Jennifer from AMES True Temper; Dora M, Karen D, Becky S, and Joelene from Thursday PM Gateway; Lois H from Tuesday PM Giant; Cami and Jami from Holy Spirit Hospital; Pat U from Tuesday AM Giant; <br /><strong>Major milestones</strong>: Dena, Jonele, and Karen from Direct Brands, Inc.; Melanie B and Mary Ann from Tuesday AM Giant; Jessica W, Teresa W, Dottie S, Nicole R, Mark R, Bill M, Judy M, Joyce J, Jerry J, Gary G, Janet F, Christine E, Cheryl D, Alice L, Karen D, Claude L, Sue G, Mark R, Susan J and Dorrie B from Thursday PM Gateway; Janet Y and Gretchen S from Tuesday PM Giant; Dani and Barbara H from Wednesday AM Gateway; <br /><strong>Goal</strong>: Deb G from Tuesday PM Giant; Pat J from Thursday PM Gateway<br /><strong>Lifetime</strong>: Jane from Wednesday AM Gateway<br /><br />If I missed your celebration in the chaos of the last few weeks, I apologize! Please email me at mawwleader@yahoo.com, and tell me your name, your celebration, and the location you attend. I’ll be sure to include it in next week’s blog.<br /><br /><strong>UPCOMING EVENTS/ACTIVITIES</strong>: Team GI JOES will again participate in the American Cancer Society’s Relay for Life on Friday and Saturday, June 18 and 19, from 12:00 noon til 12:00 noon at Trinity High School in Camp Hill. If you want to participate as a Team GI JOES member, email me at mawwleader@yahoo.com. If you can’t participate but you’d like to donate, that’s cool, too!!<br /><br />On Saturday, March 28, Kathy Wickert from the Camp Hill Giant Cooking School will return to our Gateway Center again for a FREE “Celebrate Spring” cooking event from 1:00 to 2:00 pm. Email me at mawwleader@yahoo.com if you want to sign up—registration is required!<br /><br /><strong>RECIPES OF THE WEEK</strong>: I’ve included the much-requested Buffalo Chicken Wing Casserole that I made for the Super Bowl, as well as a few others for you to enjoy…<br /><br /><strong>Buffalo Chicken Casserole </strong><br /><br />1/2 uncooked instant brown rice<br />1 Tbs olive oil <br />1lb boneless skinless chicken breasts (I use about 3) cut into thin strips <br />1 small onion - diced <br />2 medium stalks celery, thinly sliced (about 1 cup) <br />1 can (14.5 oz) diced tomatoes, undrained <br />1/2 cup buffalo wing sauce <br />1/4 cup low fat or fat free blue cheese or ranch dressing <br /><br />1: Cook rice as directed on package. Meanwhile, heat oven to 350*. In 12-inch skillet, heat oil over medium-high heat. Add chicken, celery and onion; cook 5 to 7 min, stirring frequently, until no longer pink in center. Remove from heat. Stir tomatoes and wing sauce into chicken mixture. <br /><br />2: Spray 8-inch (or whatever you happen to have) baking dish with cooking spray. Spoon cooked rice into dish. Spread chicken mixture over rice (do not stir). <br /><br />3: Bake 25 to 30 minutes or until hot in center. Drizzle dressing over top or let others put dressing on to taste (which is what I do.) <br /><br /><strong>Corned Beef Hash</strong><br /><br />3 cups corned beef brisket – cooked<br />2 small onions – chopped<br />3 potatoes – chopped<br />1 teaspoon salt<br />1/2 teaspoon pepper<br />1 cup lowfat beef broth<br /><br />Run first three ingredients through food grinder (food processor?). Mix well with all the remaining ingredients. Press into well greased pot. Cover and cook on LOW for 8 to 10 hours.<br />Per serving: 297 Calories (kcal); 18g Total Fat; (52% calories from fat); 21g Protein; 15g Carbohydrate; 63mg Cholesterol; 589mg Sodium<br /><br /><strong>Savory Beef Fajitas</strong><br /><br />Makes 12 servings<br />1 beef flank steak (2 lbs.) thinly sliced<br />1 cup tomato juice<br />2 garlic cloves, minced<br />1 tbs. minced fresh cilantro or parsley<br />1tsp. chili powder<br />1 tsp. ground cumin<br />1/2 tsp. salt<br />1/2 tsp. ground coriander<br />1 med. onion, sliced<br />1 med. green pepper, julienned<br />1 med. jalapeno, cut into thin strips<br />12 flour tortillas (7")<br />Sour cream, guacamole, salsa or shredded Cheddar cheese, optional<br /><br />Place beef in a slow cooker. Combine the next 7 ingredients; pour over beef. Cover and cook on LOW for 6-7 hrs. Add onions, pepper and jalapeno. Cover and cook 1 hr. longer or until meat and vegetables are tender. Using a slotted spoon, place about 1/2 cup of meat vegetable mixture on each tortilla. Add desired toppings. Roll up. Per serving (without toppings): 225 cal 7g fat, 3g sat fat, 39mg chol, 254mg sod, 19g carb, 2g fiber, 20g protein Points: 5<br /><br /><strong>Crockpot Sour Cream Salsa Chicken</strong><br /><br />4 skinless boneless chicken breast halves<br />1 package reduced-sodium taco seasoning mix<br />1 cup salsa<br />2 tablespoons cornstarch<br />1/4 cup light sour cream <br /><br />Spray the crockpot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning. Top with salsa. Cook on low for 6-8 hours. When ready to serve, remove the chicken from the pot. Place about 2 Tablespoons cornstarch in a small amount of water. Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream. Per Serving: 170 Calories; 2g Fat; 28g Protein; 9g Carbohydrate; 1g Dietary Fiber; 70mg Cholesterol; 403mg Sodium. 3 POINTS per serving<br /><br /><strong>South-Of-The-Border Lasagna</strong><br />Makes 7-8 servings<br />3/4 lb. turkey sausage<br />2 tomatoes, seeded and chopped<br />3 fresh tomatillos, husked and chopped<br />1 (19 oz.) can green enchilada sauce<br />1 clove garlic, crushed<br />1/4 tsp. Salt<br />1/8 tsp. ground black pepper<br />8 oz. lasagna noodles<br />1 cup low-fat or nonfat ricotta cheese<br />1 cup shredded reduced-fat jalapeno jack cheese<br />Chopped fresh cilantro<br /><br />Crumble sausage into a slow cooker. Stir in tomatoes, tomatillos, enchilada sauce, garlic, salt, and pepper. Cover and cook on low 5 1/2 to 6 hrs.<br /><br />Preheat oven to 350* Grease a 13x9" baking dish. Cook lasagna noodles according to pkg. directions and drain. Spread about 1/2 cup turkey mixture in bottom of prepared pan; arrange alternate layers of noodles, ricotta cheese, and hot turkey mixture. Top with Jack cheese. Bake 25 to 30 min. or until bubbly around edges. Sprinkle with cilantro. Per serving: Cal 340 - Carb 36g - Prot 21g - Total fat 13g - Sat fat 3g - Cal from fat 117 - Sodium 817 mg<br /><br /><strong>Hungry Girl’s Big Fat Blueberry Muffins</strong><br />Makes 6 muffins at 2 pts each<br /><br />Ingredients: <br />1 cup whole-wheat flour <br />1 cup blueberries <br />1/2 cup light vanilla soymilk <br />1/4 cup sugar-free pancake syrup <br />1/4 cup fat-free liquid egg substitute (like Original Egg Beaters) <br />1/4 cup Splenda No Calorie Sweetener (granulated) <br />3 tbsp. brown sugar (not packed) <br />2 tbsp. light whipped butter or light buttery spread, room temperature <br />2 tbsp. no-sugar-added applesauce (get Mott's Blueberry Delight if you can find it!) <br />1 1/2 tsp. baking powder <br />1/2 tsp. vanilla extract <br />1/4 tsp. salt <br /><br />Directions: <br />Preheat oven to 400 degrees. In a mixing bowl, combine flour, Splenda, brown sugar, baking powder, and salt. Mix well. In a separate, large mixing bowl, combine soymilk, syrup, egg substitute, butter, applesauce, and vanilla extract. Using an electric mixer or a whisk, mix until thoroughly blended. (Don't worry if butter bits do not break up completely.) Add dry ingredients from the first mixing bowl to the mixture in the large one. Mix until completely blended. Then fold in the blueberries. Line a 6-cup muffin pan (or half a 12-cup pan) with baking liners and/or spray with nonstick spray. Evenly distribute batter among the 6 cups. Place in the oven and bake for about 22 minutes, until a toothpick inserted into the center of a muffin comes out clean. Enjoy! <br /> <br /><strong>Easy Peanut Butter Cookies</strong><br />makes 48 cookies at 1 pt each<br /><br />1 & 2/3 cups all-purpose flour<br />1 & 1/2 Tbsp cornstarch<br />1 & 3/4 tsp baking powder<br />½ tsp baking soda.<br />3/4 cup firmly packed brown sugar<br />1/4 cup granulated sugar<br />1/4 cup canola oil <br />1/4 cup creamy Peanut Butter<br />1 -1/2 Tbsp light Corn Syrup<br />2 -1/2 tsp vanilla<br />1 large egg<br />Cooking spray<br />3 Tbsp sugar<br /> <br /><br />1. Preheat oven to 375. Combine first four ingredients. In medium bowl, stir well & set aside. Combine next four ingredients. In large bowl, mix w/electric mixer til well blended. Add the next three ingredients; blend well.<br />Stir in flour mixture. Coat hands lightly w/cooking spray & shape dough into 48 one-inch balls. Roll balls in sugar & place 2” apart on cookie sheets coated w/ cooking spray. Flatten balls w/ fork dipped in sugar( making criss-cross design). Bake for 7 minutes or til lightly browned. <br /><br /><strong>GREG'S JOKE FOR THE WEEK</strong>: What do you call a pig who does karate? A pork chop.<br /><br /><strong>THOUGHT FOR THE WEEK</strong>: Sometimes, in order to experience success, you need to make the hard choices. In your career, it might mean packing up and moving to accept the offer of your dream job, leaving behind friends, family, and security to experience nirvana. Sometimes, it’s making a sacrifice to get what you want, whether that sacrifice means going back to school while working full time (been there, done that…) or working a job you hate for a while so that you can accumulate capital to start your own business. I think you know what I mean. Well, on our weight loss journeys, sometimes we also have to sacrifice in order to achieve and experience success. We have gotten so used to eating what we want when we want that we don’t think about it—we just do it. Now that we’re trying to change, we begin to recognize our habits and realize that some level of change is necessary. When our day starts to spiral downward with bad news at home or at work, we have to challenge ourselves to NOT use food to deal with the situation. We are SO used to saying, “It’s just so stressful right now, I don’t have time to worry about what I eat” that we aren’t sure we can actually DO anything else BUT eat. Yes, we can!!! <br /><br />Many of us also use the dialogue of “I just don’t care right now about my weight.” Again, we say it when we don’t feel capable of a healthy response to a challenge. Take it from me, kids…we ALWAYS care about our weight, but we have mental lapses in judgment sometimes that push the “play” button of those words. How do we change that? By recording a new message to replace the old one! “Right now, I would give anything for a chocolate donut, but in 5 minutes, the donut will be gone, and I’ll be more miserable than I am right now. I need to MOVE.” And then, instead of eating the donut, get up and walk to the bathroom. See what I mean?<br /><br />Pay attention to your own dialogue this week. Do you find yourself saying any of the following?<br /><br />“Well, I blew it. Next week will be a new week/Tomorrow will be a new day.”<br />“I just don’t have the time right now to worry about what I’m going to eat.”<br />“I have too much going on with kids’ activities to spend time planning meals.”<br />“I spend Saturdays at the hockey rink/basketball court/indoor soccer field/pool while my kids practice and there are no good choices there.”<br />“I can’t afford healthy foods/WW meeting right now.”<br />“I’m never going to lose the weight anyway.”<br />“I have diabetes/I’m going through menopause/I’m on steroids and it’s impossible to lose weight.”<br />“I’m not able to exercise so I’ll never lose weight.”<br />“I need to have cookies/Doritos/candy/ice cream in the house or my kids would kill me!”<br /><br />If you can relate, then you’re using this dialogue to support your efforts to “cave” when challenged or when you don’t want to make concessions on your meals/snacks. Recognize it, and then you can change it. Ignore it, and you’ll continue using it to create your own barriers to success. Pretend it’s not you, and you’ll get the same results as “ignore it” gets. Thoughts predict behaviors. Think negative thoughts, and you’ll act in a self-sabotaging way. Think positive thoughts, and you’ll develop new, supportive behaviors. Only when you do an honest assessment of your internal dialogue will you be able to TRULY begin this journey as a lifestyle change. Have a great, honest, reflecting week!!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-90524180839049770422009-01-28T04:52:00.000-08:002009-01-28T04:55:05.820-08:00URGENT: Wednesday, 1/28, 10 AM Gateway MeetingHi everyone,<br /><br />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!!<br /><br />Have a safe day!<br />Mary AnnMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-11989670342850382512009-01-20T12:39:00.000-08:002009-01-20T12:40:23.215-08:00Feed Hunger, Feel Feelings--go figure!!B E L I E V E ! ! ! <br /><br />Week of January 18 to 24, 2009<br /><br />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!!<br /><br />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!<br /> <br />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?!?!<br /><br />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!<br /><br />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).<br /><br />WAHOO AND CONGRATULATIONS TO…<br /><br />10% goal: Rebecca and Sue from the Tuesday AM Giant meeting; Gary from Thursday PM Gateway<br />Major milestones: Phyllis and Rebecca from Tuesday AM Giant meeting<br />Weight goal: Melissa from AMES True Temper<br />Lifetime member: <br /><br />RECIPES OF THE WEEK: How about some warm, delicious soups for these cold, bitter days!<br /><br />Potato Soup<br />2 pts per cup<br /><br />2 cans chicken broth<br />1 C water<br />1 package of fat free gravy mix (white gravy mix)<br />1 package of o’brien hash brown potatoes<br /><br />Boil broth and water. Add gravy mix and stir with wire whisk. Add frozen potatoes. Cook until potatoes are done. Yummy!!<br /><br />“Homemade” Chicken Noodle Soup<br />(uses WW Chicken and Noodles side dish)<br />Makes 6 cups at 2 pts each<br /><br />2 cans fat free chicken broth<br />1 C diced carrots<br />1 C diced celery<br /><br />Boil until veggies are tender. Then add :<br /><br />¾ lb cooked, diced boneless chicken breast<br />2 C water<br />1 package WW Chicken Side package<br /><br />Bring to boil; simmer 10 minutes untl noodles are soft.<br /><br />Cabbage Roll Soup<br />makes 10 1 1/3 C servings at 4 pts per serving)<br /><br />1 pound ground round<br />3 1/2 cups water<br />2 cups coarsely chopped green cabbage<br />1 cup sliced carrot<br />1/2 cup sliced celery<br />1/2 cup chopped onion<br />1/2 teaspoon dried dill<br />1/2 teaspoon dried oregano<br />1/2 teaspoon dried basil<br />1/2 teaspoon pepper<br />3 cans beef consommé -- undiluted--10.5 ounces per can<br />2 cans diced tomatoes -- undrained--14.5 ounces per can<br />1/2 cup uncooked converted rice<br /><br />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 <br />tender.<br /><br />Slow Cooker Vegetable Minestrone <br />12 servings at 2 pts each<br /><br />4 cups vegetable or chicken broth<br />4 cups tomato juice<br />1 tablespoon dried basil leaves<br />1 teaspoon salt<br />1/2 teaspoon dried oregano leaves<br />1/4 teaspoon pepper<br />2 medium carrots – sliced (1 cup)<br />2 medium celery stalks – chopped (1 cup)<br />1 medium onion – chopped (1/2 cup)<br />1 cup sliced fresh mushrooms (3 ounces)<br />2 garlic cloves – finely chopped<br />1 can diced tomatoes (28 ounces) undrained*<br />1 1/2 cups uncooked rotini pasta – 4 ½ ounces<br />Shredded Parmesan if desired<br /><br />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)<br /><br />Slow Cooker Wild Rice Soup <br />Makes 8 cups at 3 pts per serving<br /><br />1/2 Cup wild rice – dry<br />1/2 Cup shredded carrot<br />3 Cans fat-free chicken broth<br />1 pound boneless skinless chicken breast halves -- cut into 1" pieces<br />1/2 Cup chopped celery -- approx. 1 stalk<br />1/2 Cup chopped onion -- approx. 1 medium onion<br />8 ounces spinach leaves, whole<br />1 cup fat-free sour cream<br />1/2 Cup flour<br /><br />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.).<br /><br />Crockpot Chicken Tortilla Soup <br /> <br />16 Ounces chicken breast halves without skin – cubed<br />30 Ounces black beans, canned – undrained<br />30 Ounces mexican-style stewed tomatoes – canned<br />1 Cup salsa<br />4 Ounces chopped green chiles<br />14 1/2 Ounces tomato sauce<br />2 Cups reduced fat cheddar cheese<br />Tortilla chips<br /><br />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.<br /><br />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. <br />Serving Ideas : Would be good with a dollop of sour cream too.<br /> Might also add minced garlic and cilantro to soup. Could use Monterey Jack cheese instead of the Cheddar.<br /><br />Chicken-Vegetable Chowder <br />Makes 5 (1 ½ cup) servings at 4 pts each<br /><br />1 pound boneless skinless chicken thighs -- cut in 1" pieces <br />1 cup fresh baby carrots, cut in halves -- lengthwise <br />1 cup sliced fresh mushrooms <br />1/2 cup chopped onion <br />1/2 cup water <br />1/4 teaspoon garlic powder <br />1/8 teaspoon dried thyme leaves <br />1 14 1/2oz can ready-to-serve chicken broth <br />1 10 3/4oz.can condensed cream of chicken & broccoli soup -- 98% Fat Free, with 30% less sodium <br />1/2 cup milk <br />3 tablespoons all-purpose flour <br />1 9 oz. pkg. Green Giant Harvest Fresh Cut Broccoli -- thawed <br /><br />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. <br /><br />Turkey-Tomato Soup<br />Makes 6 servings at 5 pts each<br /><br />1 pound turkey thighs, boned, skinned -- cut into 1" pieces (2 medium)<br />2 small red potatoes -- cubed (or white)<br />1 3/4 cups fat-free reduced-sodium chicken broth<br />1 1/2 cups frozen corn<br />1 cup chopped onion<br />1 cup water<br />8 ounces no salt added tomato sauce -- (1 can)<br />1/4 cup tomato paste<br />2 tablespoons Dijon mustard<br />1 teaspoon hot pepper sauce<br />1/2 teaspoon sugar<br />1/2 teaspoon garlic powder<br />1/4 cup finely chopped fresh parsley<br /><br />Combine all ingredients, except parsley, in slow cooker. Cover and cook on LOW 9 to 10 hours. Stir in parsley; serve.<br /><br />Vegetarian Navy Bean Soup<br />Makes 8 (1 cup) servings at 2 pts each<br /> <br />16 ounces navy beans -- rinsed<br />8 cups water<br />1 cup carrots -- finely chopped<br />1 cup celery -- finely chopped & leaves<br />1/2 cup onion -- finely chopped<br />1 cup tomato vegetable cocktail juice<br />1 tablespoon chicken-flavor instant bouillon<br />1/8 teaspoon crushed red pepper flakes<br /><br />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. <br /> <br />White Bean and Green Chile Pepper Soup<br />Makes 5 servings at 4 pts each<br /> <br />30 ounces great northern beans, canned -- (2 - 15 oz. cans) rinsed and drained<br />1 cup finely chopped yellow onion<br />4 1/2 ounces diced green chiles -- (1 can)<br />1 teaspoon ground cumin – divided<br />1/2 teaspoon garlic powder<br />14 1/2 ounces fat-free chicken broth -- (1 can)<br />1/4 cup chopped fresh cilantro leaves<br />1 tablespoon extra virgin olive oil<br />1/3 cup sour cream – optional<br /><br />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.<br /><br />White Chili<br />Makes 6 (1 1/3 C servings at 6 pts each<br /><br />1 pound dry great northern beans, rinsed and sorted <br />4 cups chicken broth <br />2 cups chopped onions <br />3 garlic cloves, minced <br />2 teaspoons ground cumin <br />1-1/2 teaspoons dried oregano <br />1 teaspoon ground coriander <br />1/8 teaspoon ground cloves <br />1/8 teaspoon cayenne pepper <br />1 can (4-oz) chopped green chilies <br />½ pound boneless skinless chicken breasts, grilled and cubed <br />1 teaspoon salt <br /><br />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!) <br /><br />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!!!<br /><br />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!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-47911278672273343542009-01-12T06:34:00.000-08:002009-01-12T06:41:03.720-08:00Week of January 11 to 17, 2009Week of January 11 to 17, 2009<br /><br /><strong>HOW ABOUT THOSE PHILADELPHIA EAGLES!!!!!!!</strong><br /><br /><strong>Last Week</strong>: 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!<br /><br /><strong>This Week</strong>: 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! <br /><br /><strong>What’s New</strong>: 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!!!).<br /><br /><strong>WAHOO and Congratulations to</strong>…<br />• Major Milestones: Dorrie, Kathy, Janet, and Tom from Thursday PM Gateway; Whitney from Delta Dental<br />• 10% award: Cheryl from Thursday PM Gateway<br /><br /><strong>Greg’s Joke of the Week</strong>: What did the Giants fan say to the Cowboys fan? Nothing…he just passed him a tissue to wipe his tears…<br /><br /><strong>Recipes</strong>: Here are some yummy recipes that you can serve at your Super Bowl party…<br /><br /><strong>Sweet Onion Kielbasa</strong><br />From the National Honey Board<br /><br />1 lb. low fat turkey kielbasa sausage<br />1 small onion, chopped<br />2 T. light whipped butter (don’t use soft spread—it’s mostly water and will evaporate)<br />12-oz. can light beer <br />1/3 c. honey<br /> 2 or 3 T. spicy, brown or Dijon mustard<br /> Pepper and/or chili powder (or favorite spices), to taste<br /><br />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.<br /> <br /><strong>Guacamole With Lots of Lime</strong><br />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) <br /><br />3 ripe avocados, halved, pitted and peeled<br />Finely grated zest from 2 limes<br />2 T. freshly squeezed lime juice<br />6 scallions (white part only) finely chopped<br />1 small clove garlic, finely minced<br />2 T. minced jalapeno chili pepper, or to taste<br />1/4 c. finely chopped cilantro, or to taste<br />Salt to taste<br /><br />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. <br /><br /><strong>Lime Spiked Black Bean Dip</strong><br />From Cooking Light magazine<br />Makes 5 Cups (serving size is 2 Tbs@ Calories: 19, Fat: 0.1g , Protein: 1.2g, Carbohydrate: 3.9g, <br />Fiber: 1.3g<br /><br /> 2 (15-ounce) cans black beans, rinsed and drained <br /> 1 cup grated carrot <br /> 1/2 cup fresh lime juice (about 2 limes) <br /> 1/4 cup finely chopped green onions <br /> 1/4 cup chopped fresh cilantro <br /> 1 teaspoon minced garlic <br /> 1/4 teaspoon salt <br /> 1/8 teaspoon ground red pepper <br /><br />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.<br /><br /><strong>Ultra Decadent Chocolate Chip Brownies</strong><br />From Cooking Light magazine<br />Makes 2 dozen (1 brownie = 175 calories, 3.3 g fat, o.4 fiber)<br /> <br />1 1/4 cups applesauce <br />2 1/2 cups sugar <br />2 teaspoons vanilla extract <br />2 large eggs, lightly beaten <br />2 large egg whites, lightly beaten <br />1 1/2 cups all-purpose flour <br />1 cup unsweetened cocoa <br />3/4 teaspoon salt <br />1/2 cup semisweet chocolate minichips <br />1/2 cup vanilla-flavored baking chips (such as Ghirardelli) <br />Cooking spray <br /><br />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.<br /><br /><strong>FRITO PIE </strong>- Thank you Jean from Kansas and WW Leader Zig<br />Serves 8 - 4 points each Total points per pie is 32 points<br /><br />1 lb. 93% lean ground beef<br />1/2 cup chopped green chilies<br />1 cup chunky salsa<br />1/8 tsp. cumin<br />1/2 cup chopped onion<br />1 1/2 cups frozen corn<br />3/4 cup reduced fat cheddar cheese<br />1 cup crushed corn chips (1 1/2 oz)<br /><br />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<br /><br /><strong>Weight Watchers Layered Fruit Salad recipe</strong><br />Thanks again to WW leader Zig<br />Makes 6 servings, 4 pts each<br /><br />2 medium bananas, sliced<br />2 cups pineapple chunks<br />2 medium oranges, peeled and sectioned<br />2 kiwi fruit, peeled and sliced<br />1 cup red seedless grapes<br />1 pint strawberries, sliced<br />1 medium grapefruit, peeled and sectioned<br />1/2 cup orange juice<br />1/2 teaspoon orange zest<br />1/4 cup lemon juice<br />1/4 cup packed brown sugar<br />1/2 teaspoon grated lemon, rind of<br />1 cinnamon stick<br /><br />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.<br /><br /><strong>BLACK BEAN ‘N’ PUMPKIN CHILI</strong><br />From Taste of Home magazine; thanks for sharing with us, Donna!<br />1 cup = 3 points (10 servings) <br /> <br />1 medium onion, chopped<br />2 15 oz cans black beans, rinsed and drained<br />1 medium yellow pepper chopped<br />1 can solid packed pumpkin (15 oz)<br />3 cloves of garlic, minced<br />½ cups cubed turkey or chicken<br />2 tsp. olive oil<br />1 can diced tomatoes, undrained<br />3 cups chicken broth<br />2 tsp. Dried parsley<br />2 tsp. chili powder <br />1 ½ tsp. Dried oregano<br />1 ½ tsp. ground cumin<br />½ tsp. Salt<br /> <br />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.<br /> <br /><strong>Franks’s REDHOT Buffalo Chicken Dip</strong><br />Makes 4 cups, total pts value of 31<br /><br />1 pkg (8 oz) low fat cream cheese, softened<br />2 cans (9.72 oz each) chunk chicken breast, drained<br />½ C redhot sauce<br />½ C low fat blue cheese salad dressing<br />1/2 C low fat crumbled blue cheese<br />Assorted veggies <br /><br />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!).<br /><br /><br /><strong>Thought for the Week</strong>: 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!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-225494243536604372009-01-07T15:19:00.000-08:002009-01-07T16:22:52.752-08:00week of January 4, 2009January 4 to 10, 2009<br /><br />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...<br /><br />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. <br /><br />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...<br /><br />WAHOO and congratulations to...<br />* 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!<br />* Claire from the Wednesday AM meeting who became a Lifetime member<br />* 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<br /><br />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...<br /><br />Recipes:<br /><br />Marinated Vegetable Salad<br />makes 8 servings @ 1 pt each<br /><br />2 2/3 C small cauliflower florets<br />1 1/2 C diagonally sliced carrots<br />1 1/3 C diagonally sliced celery<br />2/3 C sliced red pepper<br />1/3 C sliced ripe olives<br />1 (14 oz) can quartered artichokes, drained<br />1/2 C white wine vinegar<br />1 Tbs olive oil<br />1 1/4 tsp dried Italian seasoning<br />1/4 tsp crushed red pepper<br /><br />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.<br /><br />Black Bean Soup<br />makes 8 servings @ 1 pt each<br /><br />3 cans black beans<br />1 canlow sodium fat free chicken broth<br />1 jar salsa<br />cumin to taste<br /><br />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.<br /><br />Eggplant Parmesan<br />makes 4 servings @ 3 pts each<br /><br />1 eggplant (stop making faces and TRY it--you might like it!!)<br />(about 1 1/2 lbs, pared and sliced 1/2 inch thick<br />1 egg white, lightly beaten with 2 Tbs water<br />1/2 C seasoned italian bread crumbs<br />1 C reduced fat spaghetti sauce<br />3/4 C shredded 2% mozzarella cheese<br />3 Tbs parmesan cheese<br /><br />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.<br /><br />Snickers Dessert bars<br />makes 8 @ 3 pts each<br /><br />2 C vanilla or chocolated low fat frozen yogurt (I use chocolate)<br />1 C frozen non-dairy reduced fat whipped topping (defrosted)<br />1/4 C crunchy peanut butter (low fat)<br />1 box (1.1 oz) sugar free, fat free instant chocolate pudding<br /><br />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.<br /><br />Southern Style Oven Fried Chicken<br />makes 4 servings at 5 pts each<br /><br />1/2 C all purpose flour<br />1/4 tsp salt<br />1/8 tsp cayenne pepper<br />3 oz buttermilk<br />3/4 C corn flakes crumbs<br />1 lb boneless skinless chicken breasts (4 4 oz pieces)<br /><br />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). <br /><br />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...<br /><br />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.<br /><br />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.<br /><br />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? <br /><br />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!!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-85899556597829789192009-01-01T06:35:00.000-08:002009-01-01T06:51:56.165-08:00WW BELIEVE Team - 2009Happy New Year, everyone!<br /><br />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:<br /><br />1. positive attitudes only (no whining)<br />2. show up, pay attention, do the work (no excuses)<br />3. share your knowledge and experience<br />4. be patient (no "it's too hard")<br />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")<br /><br />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 :)<br /><br />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. <br /><br />Did I hear you say "I can't do it?" Please refer to rule #1.<br /><br />Did I hear you say "It's too cold outside?" Please refer to rules #1 and #2.<br /><br />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. <br /><br />Make this year, 2009, the year to SHINE!<br /><br />Mary AnnMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-62508970196914506622008-12-14T04:47:00.000-08:002008-12-14T04:50:49.638-08:00How to avoid holiday CRAZINESS!!12 Tips to Keep Joy in the Holidays<br /><br />Copied from PsycCentral and written by John Grohol, Psy.D<br /><br />I really couldn't have said them any better myself, so I'm using Dr. Grohol's words. Personally, I need to focus on several of these to reduce my own anxiety because, as you know, where there's anxiety, there's the potential to do some serious emotional eating...<br /><br />1. Be realistic and put the “ideal” Christmas out of your head. Too many people have an idealized version of what the holidays should be like, instead of what they really are. Nobody, and I mean nobody, has an ideal, picture-perfect holiday. By setting expectations up-front — and keeping them realistic — you won’t be disappointed that your family gathering devolves into another eating free-for-all, when it has happened every year since you can remember.<br /><br />2. Take a time-out from materialism and do something spiritual, family-oriented, or non-materialistic this season. All too often we get caught up in the shopping, the endless sales, the “need” to make sure we buy something for everyone, that we lose sight of things that really matter — our friendships, our family, our spirituality, our fellow man (and woman) who may be less fortunate than us. Even in tough economic times (some might say, especially in such times), others need our help even when we feel we have little to offer. Volunteer at a food bank, do something additional for your church, adopt a family in need this season. If you cut just 10% of your spending on gifts and donated that money to charity, you’d be surprised at how much a difference such giving would help. <br /><br />3. Take a time-out from family arguments, simmering feuds, and unhappy relationships. In an ideal world, we’d be friends with everyone and everyone would be friends with us. But in the real world, we get into disagreements or sometimes full-fledged arguments with others we care about. In the spirit of the giving season, give something that is priceless — your compassion and forgiveness (even if only temporary) to those in your life you feel have wronged you in some way. <br /><br />4. Schedule sooner and often. Feeling overwhelmed by too much to do and too little time to do it all in? Schedule it all out right now on your favorite calendar or planner, then stick to it. Too many people get into trouble accepting last-minute invitations, or by trying to accommodate a last-minute visit with someone they hadn’t planned on seeing. If your schedule allows for it, fine, but if not, you’ll know in an instant.<br /><br />5. Check your coat — and guilt — at the door. Everyone has likely felt the pang of guilt due to not being able to meet some holiday obligation or feeling bad about a gift gone awry. But this is the season of joy and celebration, not one where every misstep is meant to make us feel badly for our choices. Leave the guilt at home for a change and if you find yourself going down the guilty road in your head, simply tell yourself, “Yes, I feel badly about that, but I’m going to let it go and enjoy myself anyway, because time is short and this moment only lasts right now. There’ll be time enough to feel guilty next week!”<br /><br />6. “No” is not a four-letter word. We’re all human (yes, you too!), and we humans get ourselves into more trouble than you know because we simply don’t know when to say, “Thank you, but no.” I suspect it’s tied closely to guilt (see Tip 5), but at some point, the sooner we learn that it’s okay to say No, the sooner we’ll feel less stress and anxiety. You can’t do everything, every year. Choose carefully, schedule well (Tip 4), and then say No to the rest and you’ll rest better at night.<br /><br />7. Give yourself a break. While rushing around the holidays, we often put ourselves last on the “To do” list. We also feel guilty when we indulge in things we wouldn’t ordinarily indulge in (”Another piece of pie? Why, thank you!”). Give yourself a break this season, forgive your transgressions, and be kind to yourself. That means taking some time out for yourself and your needs, even if it’s just a few minutes of solitude in the morning or before you go to bed that you can relax, catch up a crossword puzzle or some reading, and just enjoy your own company. It also means not beating yourself if you step off your diet or can’t get to the gym for a few days. More people cause themselves more anxiety and stress about beating themselves up over such decisions, when the resulting difference is almost always negligible. <br /><br />8. Be aware of your breaking points. Rarely does a holiday season pass without someone realizing they’ve reached their “breaking point,” the point where if one more thing goes wrong, they’ll simply breakdown or just lock themselves up in their bedroom and only come out in the new year. Know yours, and when you’re coming close to it. Then stop, take a break, and make sure you avoid those things in the future which bring you closer to it.<br /><br />9. It’s okay to ask for help, often and directly. Part of the reason we sometimes get into trouble around the holidays is that we simply attempt to do too much on our own. Ask for help from your significant other, children, friends or family when you need it, and be direct and honest with your requests. Don’t expect others to read your mind, either. If you decorate the tree every year, but this year find you won’t have the time, ask someone to do it for you (don’t just assume people will see the bare tree and offer their help). Don’t stop at a single request if you need help with a dozen different things, either. <br /><br />10. Connect with your significant other on the things that matter most. One of the people we often leave out of our holiday plans is our significant other. Not physically, but often emotionally and directly checking in with them and their expectations for the holiday. Too many couples get into an escalating tug of war about reading each other’s minds, or keeping score on what happened last year, that they don’t start with a clean slate each and every year. Check in with your partner and see what his or her expectations are, and share with them yours. You might be surprised to learn something you didn’t know.<br /><br />11. Moderation in all things. Aristotle knew a thing or two of what he was talking about a few thousand years ago, and yet it’s a lesson many of us forget. While the holidays are a good “excuse” to stop being moderate in our drinking or eating, we should resist the urge to overindulge. Sure, you can have an extra piece of cake or one extra drink more than you might usually enjoy, but that shouldn’t open the floodgates to eat the remaining half of the cake or finish off a half bottle of Jack Daniels on your own. In the same way, even buying presents for your kids can be taken to an unhealthy extreme (”Always leave them wanting more”). Celebrate, but not to the point of excess. <br /><br />12. Remember your friends and those forgotten. Because we get so busy, we sometimes lose touch with our friends and people whom we normally rely on to be our sounding boards. Don’t be tempted to go into a communications blackhole and resurface only after the holidays, as such regular communication is often one of those touchstones that keep us grounded. And while not an ideal time to renew old acquaintances, the holidays are a good excuse to do so if you’d otherwise.Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-91533236149022870352008-12-05T10:26:00.000-08:002008-12-05T10:29:25.115-08:00Week of November 30 to December 6, 2008 <br /><br />B E L I E V E ! <br /><br />"Do or do not—there is no try." –Yoda <br /><br />FOLLOW UP ON LAST WEEK: Did you have anyone try to sabotage your weight loss efforts over your Thanksgiving celebration? Come share your stories with us!<br /><br />THIS WEEK: Did you ever decide to treat yourself to something brand new? How did that make you feel? What does this have to do with weight loss? Well, you’ll have to come to a meeting and find out…<br /><br />THOUGHT FOR THE WEEK: Do your efforts have “staying power,” or do you give up too easily? In order to be successful at weight loss, you MUST have staying power. How do you get it? Well, it starts with making the decision that you are in this journey for the long haul. No “buts.” No “what ifs.” No “maybe.” You don’t coast through the motions when the going is easy, and then slowly back away and eventually disappear when times get tough. Once you make the decision to not quit, you then challenge yourself regularly to keep yourself on track. Every day, you ask yourself what you can do to “stay the course.” You listen carefully to successful people so that you can extract from them the habits that help them to be winners. You read motivational stories, books, websites, greeting cards or whatever else you can get your hands on to keep your heart and soul feeling good. You reach out for help when you need it. You speak to yourself in language that motivates you and doesn’t berate or belittle you. You search for new ways to do things so that you don’t return to your old habits. You quickly recognize when you’re “being pulled to the dark side,” and you challenge yourself to not give in to the “pull.” You eliminate “always” and “never” from your vocabulary and replace them with “sometimes.” You recognize all the rules of your old dieting games and seek to learn the fundamentals of the new rules: “lifestyle change” versus “short term fix to a long term problem.”<br /><br />It’s hard to have staying power. And don’t confuse it with willpower. Willpower is a myth; staying power is real. I really believe that we only use the word “willpower” to describe our weaknesses (i.e. I have no willpower when it comes to cake…). What a useless word! Staying power can be acquired, but you have to be willing to do the work to reap its rewards. Think of yourself wearing a red cape and an “SP” logo on your chest (SP = Staying Power). Be your own SP superhero…but remember, every battle you fight is for YOU! You are SO worth the battle—fight as hard for yourself as you would for anyone else, okay?<br /><br />DONATE BLOOD, SAVE A LIFE: THIS Saturday, December 6, a Blood Drive will be held at the WW Gateway Center from 2:00 to 5:00 pm. The Center is located in Gateway Square and is in the same shopping center as Outback Steakhouse and Carraba’s Restaurant. Let me know IMMEDIATELY if you can participate—email me at mawwleader@yahoo.com to sign up. This is NOT just for WW members—spouses, friends, kids (must be at least 18 years old), neighbors, co-workers are ALL welcome to participate! If you are concerned about having to cut back on gift giving this year, then consider making a donation of something that may help to save a life. I hope to see a LOT of you there!!<br /><br />WAHOO AND CONGRATULATIONS TO…<br /><br />10% award: Sue G from Thursday PM Gateway; <br />Goal weight:<br />Lifetime award: Leslie and Desiree from Tuesday AM Giant<br /> <br />If I missed your celebration, email me IMMEDIATELY, and I will include it in next week’s newsletter. Be sure to tell me what meeting you attend!<br /><br />JINGLE ALL THE WAY: I hope you each have a “jingle all the way” pin! For each week you come to a meeting between now and January 1, you will earn another bell for your pin. The pin is an anchor to help guide you through the temptations of the season by reminding you that you will “jingle” and not “jiggle” your way through the season! If you didn’t get a pin, see me for one—I’ll have them with me. <br /><br />THE WHITE CHRISTMAS BAG: How exciting as our big event draws near (December 9th)! Donations are being accepted through Monday, December 8th. If you don’t know what this bag is about, email me or see me in the meeting room this week, and I’ll explain it to you.<br /><br />GREG’S JOKE FOR THE WEEK: What do snowmen wear on their heads? Ice caps…<br /><br />RECIPES: Here are some that you might be able to use at potlucks throughout the month…I didn’t have time to spell check, so be prepared…<br /><br />Pumpkin Gingerbread Trifle<br />Makes 24 (1/2 C) servings at 3 pts each<br /><br />1 box spice cake mix<br />1 can of diet lemon lime soda<br />2 small boxes sugar free pudding prepared with fat free milk<br />1 can pumpkin<br />½ c brown sugar<br />1 t cinnamon<br />8 oz. light whipped topping<br />4 ginger snaps, crushed<br /><br />Prepare cake mix with diet soda. Split in half for two layers, let cool. Cube cake and layer ½ in trifle bowl. Mix prepared pudding, pumpkin & cinnamon and layer on top of cake. Top with ½ whipped topping. Repeat layers & top with cookie crumbs.<br /><br />From a private recipe collection<br />© 2008 Weight Watchers International, Inc. © 2008 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc.<br /> <br />BBQ Turkey Joes <br />Serves 4 at 6 pts each<br /><br />1 pound lean ground turkey<br />1/2 medium bell pepper(s), chopped<br />1/2 medium sweet red pepper(s), chopped<br />1/2 medium onion(s), chopped<br />1cup barbecue sauce<br />1/8 tsp cayenne pepper<br />4 medium mixed-grain hamburger roll(s), sliced in half<br /> <br />Brown turkey in a nonstick skillet coated with cooking spray, about 8 to 10 minutes. Drain off liquid. Add peppers and onion and cook until tender, about 3 minutes.<br />Add barbecue sauce and cayenne pepper; heat thoroughly, stirring frequently, about 2 minutes. Top bottom half of buns with turkey mixture; cover with top half of bun and serve.<br /><br />Crockpot Baked Beans<br />Serves 10 at 3 pts each<br /><br />1/2 medium onion -- chopped<br />5 slices turkey bacon -- chopped<br />4 ounces ground beef (80% lean)<br />1 can vegetarian beans in tomato sauce - (16 oz)<br />1 can vegetarian baked beans - (16 oz)<br />1 can red kidney beans - (16 oz) -- rinsed, drained<br />1/2 cup tomato sauce<br />2 tablespoons brown sugar<br />1 teaspoon liquid smoke - (to 2 tsps. )<br />1/2 teaspoon maple flavoring<br /><br />Lightly spray an unheated medium skillet with no-stick spray. Add the onions and bacon. Cook and stir over medium-high heat until the onions are tender. Add the ground beef and cook until browned, stirring occasionally. Transfer the onion mixture to a 4- to 6-quart crockpot. Stir in the beans in tomato sauce, baked beans, kidney beans, tomato sauce, brown sugar, liquid smoke and maple flavoring. Cover and cook on the medium-high heat setting for 4 to 6 hours (if necessary, adjust the heat setting so the beans slowly simmer during cooking). Stir before serving.<br /><br />Pioneer Beans <br />Makes 12 servings at 5 pts each<br /><br />1 pound ground beef<br />1/4 pound sliced bacon – chopped<br />1 medium onion -- chopped (1/2 cup)<br />1 15-ounce can red kidney beans -- rinsed and drained<br />1 15-ounce can butter beans -- rinsed and drained<br />1 15-ounce can pork and beans in tomato sauce<br />1 cup catsup<br />1/2 cup packed brown sugar -- (1/2-1)<br />1/4 cup molasses<br />1 tablespoon vinegar<br />1 tablespoon prepared mustard<br /><br />In a large skillet, cook the ground beef, chopped bacon, and onion until meat is no longer pink and the onion is tender. Drain off the fat. Stir in the drained kidney beans and butter beans, undrained pork and beans, catsup, brown sugar, molasses, vinegar, and mustard. Transfer the mixture to a 3 1/2to 4-quart electric crockery cooker. Cover and cook on low heat setting for 5 to 6 hours, or on high heat setting for 2 ½ to 3 hours.<br /><br />Slow Cooked Beef Burgundy<br />Makes 5 (1 2/3 C) servings at 7 pts each<br /><br />1/3 cup All Purpose Flour <br />1 teaspoon salt <br />1/4 teaspoon pepper <br />2 lb. cubed beef stew meat <br />1 1/2 cups fresh baby carrots, halved crosswise <br />1 (10-oz.) pkg. fresh pearl onions, peeled <br />1 (8-oz.) pkg. small fresh whole mushrooms <br />1 garlic clove, minced <br />1 bay leaf <br />1 (10 1/2-oz.) can condensed beef consommé <br />1 1/2 cup water <br />Fresh oregano, if desired <br /><br />In 3 1/2 or 4-quart slow cooker, combine flour, salt, pepper and beef; mix well. Add all remaining ingredients; mix well. Cover; cook on LOW setting for 10 to 12 hours or until carrots and beef are tender. Garnish with oregano. <br /><br />Hot Crab Dip <br />Makes 5 cups; ¼ C = 2 pts<br /><br />1/2 cup skim milk<br />1/3 cup salsa<br />3 pkgs. (8 oz. each) light cream cheese, cubed<br />2 pkgs. (8 oz. each) imitation crabmeat, flaked<br />1 cup thinly sliced green onions<br />1 can (4 oz.) chopped green chilies<br /><br />Combine milk and salsa. Transfer to a slowcooker coated with nonstick cooking spray. Stir in cream cheese, crab, onions and chilies. Cover and cook on LOW for 3-4 hrs., stirring every 30 min.<br /><br />Chicken Wings in BBQ Sauce<br />1.5 pts per serving<br /><br />3 pounds chicken wings -- about 16 wings<br />Salt and pepper -- to taste<br />1 1/2 cups barbecue sauce -- any variety<br />1/4 cup honey<br />2 teaspoons prepared mustard - or spicy mustard<br />2 teaspoons Worcestershire sauce<br />Hot pepper sauce -- to taste, optional<br /><br />Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches from heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. For sauce, combine barbecue sauce, honey, mustard, Worcestershire sauce, and hot pepper sauce, if desired, in a small bow. Pour over chicken wings. Cover and cook on Low 4 to 5 hours or on High 2 to 2 1/2 hours. Serve directly from Crock-Pot Slow Cooker.<br />Per serving: 61 Calories; 3g Total Fat; 4g Protein; 3g Carbohydrate; 16mg Cholesterol; 106mg Sodium<br /><br />Chicken Wings in Honey Sauce<br />2.9 pts per serving<br /><br />3 pounds chicken wings -- about 16 wings<br />Salt and pepper -- to taste<br />2 cups honey<br />1 cup low sodium soy sauce<br />1/2 cup ketchup<br />1/4 cup oil<br />Sesame seeds -- optional<br /><br />Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches from heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. For sauce, combine honey, soy sauce, ketchup, oil and garlic in bowl. Pour over chicken wings. Cover and cook on Low 4 to 5 hours or on High 2 to 2 1/2 hours. Garnish with sesame seeds, if desired. <br />Per serving: 124 Calories; 5g Total Fat; 4g Protein; 17g Carbohydrate; 16mg Cholesterol; 322mg Sodium<br /><br />Chicken Wings in Teriyaki Sauce<br />1.6 pts per serving<br /><br />3 pounds chicken wings -- about 16 wings<br />1 large onion – chopped<br />1 cup brown sugar<br />1 cup low sodium soy sauce<br />1/4 cup dry sherry -- or chicken broth<br />2 teaspoons ground ginger<br />2 cloves garlic – minced<br /><br />Rinse chicken and pat dry. Cut off and discard wing tips. Cut each wing at joint to make two sections. Place wing parts on broiler pan. Broil 4 to 5 inches from heat 20 minutes, 10 minutes a side or until chicken is brown. Transfer chicken to Crock-Pot Slow Cooker. Mix together onion, brown sugar, soy sauce, cooking sherry (or chicken broth), ginger and garlic in bowl. Pour over chicken wings. Cover and cook on Low 5 to 6 hours or on High 2 to 3 hours. Stir chicken wings once to ensure wings are evenly coated with sauce. Serve from Crock-Pot Slow Cooker<br /> <br />Cranberry Citrus Spritzer<br />Serves 4 at 0 pts each<br /><br />1 1/3 cups light cranberry juice cocktail, chilled<br />4 (12-oz.) cans diet citrus soda, chilled<br />4 lime wedges<br /><br />Combine cranberry juice cocktail and soda in a pitcher. Pour evenly into 4 tall glasses filled with crushed ice and squeeze a lime wedge over each glass.<br /><br />From a private recipe collection<br />© 2008 Weight Watchers International, Inc. © 2008 WeightWatchers.com, Inc. All rights reserved. WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc.<br /><br />Be a Tigger, and keep on bouncing!!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-73854960768552867092008-11-27T05:16:00.001-08:002008-11-27T05:40:11.064-08:00Thanksgiving 2008I just read the comics (I haven't hit the circulars yet--I save that for last!!), and I saw this quote:<br /><br />"Thanksgiving, after all, is a word of action." W.J. Cameron<br /><br />How true is that! Let's use that as a reminder today that we are not celebrating food. The meaning of the day is <em><strong>THANKSGIVING</strong></em>, giving thanks and expressing gratitude for the abundant blessings we have been given--our families, our friends, a roof over our heads, music to listen to, a furry friend to pet, a child/grandchild/niece/nephew to spoil and to love. <br /><br />I witnessed first hand, when working my social work "gig," people who have absolutely nothing and no one. I held the hands of a dying homeless man who was completely destitute. He had no money, no family, no friends, no home address, no clothes, no shoes, no health insurance. He had no wallet, no pictures in his wallet, no driver's license, no credit cards, no MAC card, no shoppers club cards. He had no extra change in his pocket, no keyring, no keys to a home or a car or an office. He had nothing. But, let me share something that he <em><strong>DID </strong></em>have that will make you stop and think. <br /><br />On the day before Thanksgiving in 1995, I stopped by to chat with him before I left to spend the holiday with my family. I remember feeling sorry for myself because I was about to spend, yet again, another holiday without a baby in our house. As he spoke, he took my hand and he said, "No matter what happens to me, I have faith. I know nobody wants to touch me or look at me or talk to me because they think I'm dirty and stupid and disgusting. But I still have faith. No one can take that away from me. If I give that up, then I have nothing."<br /><br />Powerful words for someone who elicited nasty comments, despise, and avoidance from the staff because of his appearance! But, WOW, what a wise man he was! We all have SOMETHING to be thankful for. Unfortunately, we tend to focus on things on the outside, and not gifts on the inside. So, today, celebrate true gratitude for all that you have been given--and don't forget to take your personal inventory from the inside out!<br /><br />Happy Thanksgiving to each of you!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com2tag:blogger.com,1999:blog-5907700194966938349.post-539331263302317642008-11-24T06:28:00.000-08:002008-11-24T06:32:12.549-08:00November 23 to 29Week of November 23 to 29, 2008 <br /><br />B E L I E V E ! <br /><br />"Do or do not—there is no try." –Yoda <br /><br />FOLLOW UP ON LAST WEEK: Have you made your list and checked it twice? What list, you ask? The list of what you plan to eat this Thanksgiving. You now know the values of the foods; now it’s up to you to fit them into your plan so that you can enjoy them without guilt!<br /><br />THIS WEEK: We have people in our lives who are supportive of our efforts to lose weight, but we also have some people who sabotage our hard work. Come learn how to deal with them this week!<br /><br />DONATE BLOOD, SAVE A LIFE: Okay, this Blood Drive is in jeopardy of being cancelled. I only have two persons registered, and I need your cooperation! On Saturday, December 6, a Blood Drive will be held at the WW Gateway Center from 2:00 to 5:00 pm. The Center is located in Gateway Square and is in the same shopping center as Outback Steakhouse and Carraba’s Restaurant. Registration is requested—please email me at mawwleader@yahoo.com to sign up. This is NOT just for WW members—spouses, friends, kids (must be at least 18 years old), neighbors, co-workers are ALL welcome to participate! If you are concerned about having to cut back on gift giving this year, then consider making a donation of something that may help to save a life. I hope to see a LOT of you there!!<br /><br />WAHOO AND CONGRATULATIONS TO…<br /><br />10% award: Jason from Daily Express; Donna S from Tuesday AM Giant; Lori from Wednesday AM Gateway; Janet F and Janet Y from Thursday PM Gateway<br />Goal weight: Claire from Wednesday AM Gateway; Charlene from Tuesday PM Giant<br /> <br />If I missed your celebration, email me IMMEDIATELY, and I will include it in next week’s newsletter. Be sure to tell me what meeting you attend!<br /><br />JINGLE ALL THE WAY: Hopefully, you all picked up your “jingle all the way” pin at a meeting last week. For each week you weigh in between now and January 1, you will earn another bell for your pin. Use this anchor to remind yourself that you are WORTH the effort to take care of yourself this holiday season and that you CAN be successful despite the temptations around you. If you didn’t get a pin, see me for one—I’ll have them with me.<br /><br />THE WHITE CHRISTMAS BAG: Donations are being accepted through Monday, December 8th. If you don’t know what this bag is about, email me or see me in the meeting room this week, and I’ll explain it to you.<br /><br />GREG'S JOKES FOR THE WEEK: Here are a couple of jokes to celebrate Thanksgiving!<br /><br />If the Pilgrims were alive today, what would they be most famous for? Their AGE<br /><br />Why can't you take a turkey to church? Because they use such FOWL language<br /><br />What's the best dance to do on Thanksgiving? The turkey trot<br /><br />Can a turkey jump higher than the Empire State Building? Yes - a building can't jump at all<br /><br />How can you make a turkey float? You need 2 scoops of ice cream, some root beer, and a turkey<br /><br />What kind of music did the Pilgrims like? Plymouth Rock<br /><br />Why did the police arrest the turkey? They suspected it of fowl play<br /><br />RECIPES OF THE WEEK: Here are some for Thursday PLUS a few that you can use to get rid of the leftovers…<br /> <br />Cranberry Sauce Mini Cups<br />Makes 24 at 1 ¼ pt each<br /><br />1 can (20 oz) crushed pineapple , in its own juice<br />2 packs sugar free, fat free raspberry gelatin<br />1 can whole berry cranberry sauce<br />2/3 C chopped walnuts<br />1 apple, chopped<br /><br />Drain pineapple, reserving juice. Add enough water to juice to measure 2 ½ cups; pour into saucepan. Bring to a boil; pour mixture over gelatin mixes in a large bowl. Stir for 2 minutes or until the mixes are completely dissolved. Stir in pineapple, cranberry sauce, walnuts and apple. Spoon into 24 cupcake tins (muffin tins) that are lined with cupcake papers (or, spray the tins with cooking spray and just put mixture into the sprayed tins). Refrigerate for at least 2 hours or until firm. Don’t forget to remove the paper liners if you use them : )<br /><br />Crustless Pumpkin Pie (thanks to Connie from the Wednesday AM Gateway meeting for this one!)<br />Makes 8 servings at 2 pts per slice<br /><br />1 can pumpkin (NOT pumpkin pie filling)<br />1 can fat free (skim) evaporated milk<br />½ cup egg substitute (or 2 eggs)<br />2 egg whites<br />½ cup sugar substitute (you know which one I mean…)<br />1 tsp cinnamon<br />½ tsp allspice<br />¼ tsp ginger<br />1/8 tsp salt<br />½ cup reduced fat graham cracker crumbs<br /><br />Combine pumpkin, milk, egg or egg substitute, egg whites, and sweetener; beat until smooth. Add the spices and the salt; beat until combined. Stir in graham cracker crumbs. Pour into a 9 inch pie plate that has been sprayed with fat free cooking spray. Bake at 325 degrees for 50 to 55 minutes or until knife inserted near the center comes out clean. Cool completely before slicing.<br /><br />Pumpkin Trifle<br />Makes 18 servings at 4 pts per serving<br /><br />1 pkg spice or gingerbread cake mix<br />1 1/4 cup water<br />1 egg<br />4 cups cold fat free milk<br />4 pkgs sugar-free instant butterscotch pudding mix<br />1 can solid-pack pumpkin (15 oz)<br />1 tsp ground cinnamon<br />1/4 tsp each ground ginger, nutmeg and allspice<br />1 carton reduced-fat frozen whipped topping, thawed (12 oz)<br /> <br />In a mixing bowl, combine the cake mix, water and egg; mix well. Pour into 8" square baking pan that has been sprayed with non-fat cooking spray (the recipe says 1 pan, but I think you’ll need either 2 8-inch pans OR 1 13x9.2 pan). Bake at 350 for 35-40 mins or until a toothpick inserted near the center comes out clean. Cool for 10 minutes before removing from pan to a wire rack. When completely cooled, crumble the cake. Set aside 1/4 cup crumbs for garnish.<br /> <br />In a bowl, whisk milk and pudding mixes for 2 minutes or until slightly thickened. Let stand for 2 minutes or until soft set. Stir in pumpkin and spices; mix well. In a trifle bowl or 3 1/2 qt glass serving bowl, layer a fourth of the cake crumbs, half of the pumpkin mixture, a fourth of the cake crumbs and half of the whipped topping. Repeat layers. Garnish with reserved cake crumbs. Serve immediately or refrigerate. <br /><br />Cheesy Potatoes<br />YIELDS: 12-15 servings at 5 pts per serving<br /><br />32 oz Ore-Ida Southern Style Hashbrowns <br />12 oz light sour cream <br />2 cup Kraft Mild Shredded Cheddar Cheese <br />10 3/4 oz Campbell's 98% Fat-Free Cream Of Chicken Soup <br />8 Tbsp reduced-calorie margarine <br />1 tsp table salt <br />1 tsp black pepper <br />1 cup onion(s) <br /><br />Preheat oven to 350. Spread hashbrowns in 9 x 13 pan. Mix everything else, except margarine, in a bowl and spread evenly over potatoes. Dot top with margarine slices. Bake at 350 for 1 hour. Let stand 5 minutes before serving. Lower points even more by using fat free cheese and sour cream and by using less margarine on top.<br /><br />“Homemade” Turkey Noodle Soup<br />(uses WW Chicken and Noodles side dish)<br />Makes 6 cups at 2 pts each<br /><br />2 cans fat free chicken broth<br />1 C diced carrots<br />1 C diced celery<br /><br />Boil gently until veggies are tender. Then add:<br /><br />¾ lb cooked, diced leftover turkey meat<br />2 C water<br />1 package WW Chicken Side package<br /><br />Bring to boil; simmer 10 minutes untl the noodles are soft.<br />Cherry Salad<br />Makes 16 half-cup servings, 2 pts per half-cup serving<br />Source: WeightWatchers.com e-Tools<br />1 20-oz. can lite cherry pie filling <br />1 14-oz. can fat-free condensed milk (NOT evaporated milk!)<br />1 12-oz. carton fat-free non-dairy whipped topping (again, you know what I mean…)<br />1/4 c. lemon juice <br />1 8-oz. can crushed pineapple, drained <br />Mix milk, pineapple, and lemon juice. Add lite cherry pie filling and non-dairy topping. Chill.<br />No Guilt Turkey Potpie <br />Makes 4 servings at 5 pts each<br /><br />1 cup cooked chicken (or turkey), cubed<br />1 pkg. (about 9 oz) frozen mixed vegetables, thawed <br />1 can (10 3/4 oz) 98% Fat-Free Cream Of Chicken Soup <br />1 cup skim milk <br />1 egg<br />1 cup reduced-fat baking mix <br /><br />Preheat oven to 400 degrees. In 9" pie plate mix chicken, vegetables and soup. Mix milk, egg, and baking mix. Pour over chicken mixture. Bake 30 minutes or until golden brown.<br /><br />Pumpkin Veggie Soup<br />(1/5th recipe: 35 calories/ 0g fat/ 400mg sodium/ 6.5g carbs/ 2g fiber/ 3.5g sugars/ 2g protein)<br /> <br />Ingredients:<br />4 cups fat-free broth; vegetable or chicken <br />1/2 cup canned pure pumpkin <br />1 small zucchini<br />1 1/2 cups chopped celery<br />1 medium-sized red pepper<br />*Optional: salt and pepper; to taste<br /> <br />Directions:<br />Cut pepper and zucchini into large chunks. In a large pot, stir to combine broth and pumpkin. Add celery and cook on high heat. After a few minutes (once soup is hot but not yet boiling), add zucchini and peppers. Once soup has reached a boil, reduce heat to low. Simmer for 5 minutes, or until veggies are tender. Add salt and pepper, if desired, and dig in! Makes five 1-cup servings.<br /> <br />Be creative… Toss in a half of a cup each of canned corn kernels and black beans for the last few minutes of cooking. With the addition of these Southwest-inspired ingredients, each serving is just 1pt! <br /> <br />1/5th recipe with corn and black beans: = 1 pt<br /><br />Upside Down Pumpkin Cheesecake Pudding<br />Makes 10 servings at 2 pts each<br />Ingredients:<br />8 oz fat free cream cheese (room temperature)<br />8 oz fat free non-dairy whipped topping<br />8 oz fat free sour cream<br />2 pouches 100 Calorie Packs graham cracker thins(crushed)<br />1 can pumpkin (16 oz)<br />1 Tbsp lemon juice<br />3/4-1 cup sugar substitute (depending on how sweet you like it)<br />2 tsp. pumpkin pie spice<br /><br />Directions:<br />Mix cream cheese, non-dairy topping, sour cream, lemon juice and sugar substitute. Then add the pumpkin and pumpkin pie spice. Mix it all together and pour into 10 dessert dishes. Top with a small handful of crushed graham cracker thins. Chill in the fridge for a few hours, then enjoy!<br />THOUGHT FOR THE WEEK: I just read something interesting—a woman on the WW message boards wrote that she has chosen to not track any points she eats this coming Thursday, Thanksgiving Day. Her logic is that she “stresses” too much on that day, and then, because of the stress, she continues to eat throughout the weekend. Yes, sure, I can see how not tracking at all will be helpful while consuming the most bountiful meal we eat all year. GIVE ME A BREAK!!! Are you kidding me? Is she serious?? This journey is all about creating new habits, isn’t it? Is eating what you want, when you want, how much of what you want, without any accountability what got us in trouble in the first place? Is this NOT the habit that created our current issue that we are working so persistently to change? Then can someone please help me to understand how going BACK to that behavior will help us in any way?? Sorry, kids—I really try to be patient and understanding and accepting of people doing whatever works for them. BUT…I have NEVER seen this behavior work in positive way for anyone…NEVER!!! If you’re even THINKING about doing this, consider this message as a slap to your head, and instead start spending your time planning how you’re going to stay in control on Thursday. Do you remember the three questions that will help you to prepare to successfully navigate the “food” piece of the holiday?<br /><br />1. What am I going to eat?<br />2. How much of it am I going to eat?<br />3. How frequently am I going to eat it?<br /><br />There’s no need to stress over this—make a plan, follow it, trouble shoot after it’s over, and then continue the journey. Enjoy the people you are with, give thanks for all the blessings you have in your life, say a little prayer for those who have less than you do, and celebrate the day for its true meaning! Have a peaceful, happy Thanksgiving!<br /><br />Be a Tigger, and keep on bouncing!!Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-74605441413200865132008-11-19T11:43:00.000-08:002008-11-19T11:52:36.460-08:00November 16 to 22, 2008<div align="left">Week of November 16 to 22, 2008 <br /> <span style="font-family:arial;"> <strong>B E L I E V E !</strong></span> <br /><br /> "Do or do not—there is no try." –Yoda <br /><br /><strong>FOLLOW UP ON LAST WEEK:</strong> What lessons did YOU learn from the gridiron last week? There really are lots of similarities—come and share your “fumbles” and “blocks and tackles” with us this week!<br /><br /><strong>THIS WEEK:</strong> Ahhh…the challenges of the Thanksgiving table and of all of the upcoming special occasions, parties, and get togethers. You CAN be successful, despite plates of cookies, bowls of stuffing, and pie plates of pumpkin pie—come learn how this week!<br /><br /><strong>COOKIE RECIPE EXCHANGE:</strong> I’m hoping to have a Cookie Recipe exchange at Gateway Center in the next few weeks. You will bring copies of ONE cookie recipe (and samples of that cookie) to the exchange. Then, when you leave, you will have a variety of low point cookies that you have tasted and sampled. Email me ASAP if you want to participate. Send a note to <a href="mailto:mawwleader@yahoo.com">mawwleader@yahoo.com</a>. Thanks!<br /><br /><strong>DONATE BLOOD, SAVE A LIFE:</strong> Kids, this is SERIOUS!! I only have one person registered, and I need your cooperation! On Saturday, December 6, a Blood Drive will be held at the WW Gateway Center from 2:00 to 5:00 pm. The Center is located in Gateway Square and is in the same shopping center as Outback Steakhouse and Carraba’s Restaurant. Registration is requested—please email me at <a href="mailto:mawwleader@yahoo.com">mawwleader@yahoo.com</a> to sign up. This is NOT just for WW members—spouses, friends, kids (must be at least 18 years old), neighbors, co-workers are ALL welcome to participate! If you are concerned about having to cut back on gift giving this year, then consider making a donation of something that may help to save a life. I hope to see a LOT of you there!!<br /><br /><strong>WAHOO AND CONGRATULATIONS TO…<br /></strong><br />10% award: Joie and Christina from Delta Dental<br />Goal weight: Joie from Delta Dental<br />Lifetime: Tina from Delta Dental<br /><br />If I missed your celebration, email me IMMEDIATELY, and I will include it in next week’s newsletter. Be sure to tell me what meeting you attend!<br /><br /><strong>GREG'S JOKE FOR THE WEEK:</strong> Why was the turkey the drummer in the band? Because he had the drumsticks…<br /><br /><strong>RECIPES OF THE WEEK:</strong> check back later…I’ll be adding some more to this collection!<br /><br /><strong>5 Can Soup<br /></strong>makes 10 servings at 1 pt each (you will find this posted in MANY places as 2 pts for the whole recipe—that is incorrect. I ran this through the Recipe Builder on WW e-Tools, and it is 1 pt per serving, and 10 pts for the whole pot!)<br /><br />1 14.5 oz can of cut whole new potatoes, drained and cubed<br />1 14.5 oz can sliced carrots, drained<br />1 14.5 oz can zucchini with Italian style tomato sauce<br />1 14.5 oz can cut diced tomatoes with basil, garlic, and oregano<br />1 14 oz can fat free chicken or beef broth<br /><br />Combine all ingredients, add salt/pepper to taste. Bring to a boil and simmer.<br /><br /><strong>Green Beans with Bacon and Vinaigrette</strong><br />makes 8 servings (3/4 C each) at 1 pt each<br /><br />2 lbs green beans<br />2 bacon slices<br />¼ C minced onion or shallots<br />3 Tbs coarsely chopped almonds<br />2 Tbs brown sugar<br />¼ C white balsamic vinegar*<br /><br />Cook beans in boiling water for 2 minutes. Drain and rinse under cold water; drain well and set aside. Cook bacon over medium-high heat until crisp. Remove bacon; crumble and set aside. Add shallots to the bacon fat in skillet; sauté 1 minute. Add almonds; sauté 1 minute. Remove skillet from heat; let cool slightly. Add sugar and vinegar to skillet; stir until sugar dissolves. Stir in crumbled bacon. Pour vinaigrette over beans, tossing gently to coat.<br />*NOTE: I prefer to use red wine balsamic vinegar—yummy!<br /><br /><strong>Pumpkin Cake</strong><br />makes 24 servings at 4 pts each<br /><br />4 eggs<br />½ C unsweetened applesauce<br />1 ½ C sugar<br />1 15-oz can pumpkin<br />2 C flour<br />2 tsp baking powder<br />1 tsp baking soda<br />2 tsp cinnamon<br />½ tsp ground ginger<br />½ tsp ground cloves<br />½ tsp nutmeg<br />½ C raisins<br /><br />Cream cheese frosting:<br /><br />8 oz fat free cream cheese, softened<br />2 Tbs butter, softened<br />1 tsp vanilla<br />4 C powdered sugar<br /><br />In a large mixing bowl, beat together eggs, applesauce, sugar, and pumpkin. In a separate bowl, sift together remaining ingredients, except raisins. Gradually beat flour mixture into pumpkin mixture. Stir in raisins. Pour batter into a 13 x 9 x 2 baking pan coated with nonstick spray. Bake at 350 degrees for 40 to 45 minutes or until the center springs back when lightly touched. Cool. To make frosting, place softened cream cheese and butter in a mixing bowl. Cream with electric mixer until light and fluffy. Beat in vanilla. Gradually add powdered sugar, mixing until of spreading consistency. Spread evenly on cooled cake. Chill and serve.<br /><br /><strong>Roasted Cauliflower with Parmesan Cheese</strong><br />(I’m not sure when this recipe is from, but it’s not an original) <br />makes 6 servings at 1 pt each<br /><br />6 cups cauliflower, florets, fresh (about 1 head), or frozen and thawed<br />1 Tbsp olive oil<br />1/2 tsp kosher salt<br />1/2 tsp black pepper, freshly ground<br />1/4 cup grated Parmesan cheese<br />Preheat oven to 450ºF. In a large bowl, combine cauliflower, oil, salt and pepper; toss to combine. Transfer cauliflower to a large baking sheet and spread into a single layer. Roast until cauliflower is golden brown, tossing occasionally, about 15 minutes. Remove from oven, place in serving bowl and sprinkle with cheese; toss to mix. Yields about 3/4 cup per serving. </div><div align="left"><br /><strong>Pumpkin Pie with Graham Cracker Crust</strong><br />makes 8 servings at 3 pts each (from WW.com website)<br /><br />3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets<br />1 Tbsp packed light brown sugar<br />2 Tbsp unsalted butter, melted<br />2 large egg white(s)<br />1 large egg(s)<br />1/2 cup dark brown sugar<br />1/4 tsp table salt<br />2 tsp pumpkin pie spice, or less to taste<br />1 cup canned pumpkin<br />1/2 cup fat-free evaporated milk<br />4 Tbsp lite whipped topping </div><div align="left"><br />Position rack in middle of oven. Preheat oven to 350ºF. Place graham crackers and light brown sugar in a food processor and process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.</div><div align="left"><br />Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving</div><div align="left"><br /><strong>Cranberry Orange Salad</strong><br />makes 15 servings at 4 pts each<br /><br />1 15 oz can mandarin oranges<br />2 pkgs (.3 oz each) sugar free cranberry gelatin<br />1 ½ C boiling water<br />1 can (16 oz) whole berry cranberry sauce<br />1 carton (8 oz frozen reduced fat whipped topping thawed<br />1 ½ C crushed salt free pretzels<br />6 Tbs butter, melted<br />sugar substitute equivalent to 5 Tbs sugar, divided<br />1 pkg (8 oz) fat free cream cheese<br /><br />Drain oranges and reserve juice in a 2 cup measuring cup; set oranges and juice aside. In a large bowl, dissolve the gelatin in boiling water. Stir in cranberry sauce until melted. Add enough cold water to the reserved juice to measure 1 ½ C; add to gelatin mixture. Stir in the oranges. Chill until partially set. Meanwhile, in a large bowl, combine the pretzels, butter, and 2 Tbs sugar substitute. Press into an unreased 13 x 9 x 2 pan; chill. In a small mixing bowl, beat cream cheese and remaining sugar substitute until smooth. Fold in whipped topping. Spread over crust. Spoon gelatin mixture over cream cheese layer. Chill for at least 3 hours or until set.<br /><br /><strong>Whole Wheat Buttermilk Rolls</strong><br />makes 18 rolls at 2 pts each<br /><br />1 ½ C self rising flour<br />1 ½ C whole wheat flour<br />1/3 C sugar<br />1 pkg (1/4 oz) quick rise yeast<br />1 C 1% buttermilk<br />¼ C canola oil<br /><br />In a large mixing bowl, combine the self rising flour, ¾ C of the whole wheat flour, sugar, and yeast. In a small saucepan, heat the buttermilk and oil to 120 to 130 degrees (mixture will look curdled). Add to dry ingredients; beat just until smooth. Stir in remaining whole wheat flour. Turn onto a lightly floured surface; knead until smooth and elastic, about 6 to 8 minutes. Cover and rest for 10 minutes. Roll dough to ½ inch thickness; cut with a floured 2 ½ inch biscuit cutter. Place 2 inches apart on a baking sheet coated with nonstick cooking spray. Cover and let rise in a warm place until doubled, about 35 to 40 minutes. Bake at 375 degrees for 8 to 12 minutes or until golden brown. Serve warm.<br /><br /><strong>Gingered Butternut Squash</strong><br />makes 6 servings at 2 pfs each<br /><br />2 medium butternut squash, peeled, seeded, and cubed<br />2 Tbs butter<br />1 Tbs maple syrup<br />2 Tbs candied ginger<br />¾ tsp salt<br />¼ tsp pepper<br />1/8 tsp ground nutmeg<br />2 Tbs half and half cream<br /><br />Place squash in a large saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 12 to 16 minutes or until ender. Drain. In a large bowl, beat squash with butter and syrup. Beat in the ginger, salt, pepper, and nutmeg. Gradually add cream until blended. Transfer to a serving bowl; serve immediately.<br /><br /><strong>Slow Cooker Stuffing</strong><br />makes 12 servings at 3 pts each<br /><br />1 C chopped onion<br />1 C chopped celery<br />¼ C butter<br />6 C cubed white bread<br />6 C cubed whole wheat bread<br />1 tsp salt<br />1 tsp poultry seasoning<br />1 tsp sage<br />½ tsp pepper<br />1 can (14 ½ oz) reduced sodium chicken broth<br />½ C egg substitute<br /><br />In a small nonstick skillet over medium heath, cook onion and celery in butter until tender, about 5 minutes. In a large bowl, mix the bread cubes, salt, poultry seasoning, sage, and pepper. Stir in the onion mixture. Combine the broth and egg substitute; add to the bread mixture and toss to coat. Transfer to a 3-qt slow cooker coated with nonstick cooking spray. Cover and cook on low for 3 to 4 hours or until heated through.<br /><br /><strong>Caramel Pecan Chocolate Cake</strong><br />makes 24 servings at 7 pts each<br /><br />1 pkg (14 oz) caramels<br />1 can (14 oz) fat free sweetened condensed milk<br />1/3 C butter<br />4 squares (1 oz each) unsweetened chocolate, melted<br />1/3 C canola oil<br />1 ½ C water<br />1/3 C unsweetened applesauce<br />2 egg whites<br />1 egg<br />2 tsp vanilla extract<br />2 ½ C flour<br />1 1/3 C sugar<br />1/3 C sugar blend for baking<br />1 tsp baking soda<br />1 tsp salt<br />¾ C chopped pecans, tasted<br />1 tsp confectioners' sugar<br /><br />In a small heavy saucepan, heat the caramels, milk, and butter over low heat until caramels are melted and mixture is smooth, stirring frequently; set aside and keep warm. In a large mixing bowl, combine chocolate and oil. Beat in the water, applesauce, egg whites, egg and vanilla. Combine the flour, sugar, sugar blend, baking soda, and salt; gradually add to chocolate mixture until blended. Pour half of batter into a 13 x 9 x 2 inch pan coated with nonstick cooking spray. Bake at 350 degrees for 14 to 18 minutes or until center is set. Spread caramel mixture evenly over cake; top with remaining batter. Sprinkle with pecans. Bake 18 to 23 minutes longer or until toothpick inserted near the center of the top layer comes out clean. Cool in pan on a wire rack. Sprinkle with confectioners' sugar.<br /><br /><strong>Pumpkin Mousse</strong><br />5 servings, 2 pts each<br /><br />In a medium bowl with an electric beater on medium speed, beat:<br /><br />1 16 oz can pumpkin<br />1 6-serving package of sugar free, fat free instant vanilla pudding<br />¼ C 1% milk<br />1 tsp cinnamon<br /><br />Fold in:<br />2 C fat free whipped topping, thawed<br /><br />Spoon into individual bowls. Cover and chill.<br /><br /><strong>THOUGHT FOR THE</strong> <strong>WEEK:</strong> Yesterday, I read that you can use a strand of spaghetti to light a candle, especially if the wick of the candle is deep down inside the candle jar. That’s very creative, don’t you think? But…it’s not the spaghetti that lights the candle, is it? You need the basic lighting tool—FIRE—in order for the spaghetti strand to do its job. Have you been trying to “light the candle” of your weight loss journey with a simple spaghetti strand? You keep holding it to the wick, turning it to the right and left, lowering it, raising it, and trying over and over again, but with no success. What’s missing, kids? The FIRE!! The fire of our weight loss success is motivation, and motivation comes from a goal. Do you keep trying to lose weight but for no special reason except “I want to lose weight?” People, listen to me!!!!! If you want to light the candle, you need to spend time thinking about WHY you want to lose weight. What changes will it mean for your life? Do you want to fit back into the closet full of clothes that are too tight to wear right now? Do you want, once again, to look like you do in the picture that sits on your desk? Do you want your next trip to the doctor to be one of anticipation of positive feedback and test results instead of one of dread? Do you want to have energy to give to your kids at night? Do you want to not feel like the heaviest person in the room? Do you want to get out of bed each morning without aching knees? Do you want to greet each day with “Bring it on!” instead of “I can’t wait ‘til it’s over?” You can achieve these goals, but you have to make them your own. The goal has to make you feel emotional about losing weight—the goal will help you say “no, thank you” because just thinking about accomplishing it helps you make the tough decisions. If your goal is to lose weight, it’s just not good enough. What do you want to have HAPPEN as a result of losing weight? If you spend some time thinking about that and eventually answering that question, you will find the fire you need to use the proverbial spaghetti strand. You’ll never look at spaghetti the same way again, will you?<br /><br />Be a Tigger, and keep on bouncing!!</div>Mary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com0tag:blogger.com,1999:blog-5907700194966938349.post-4405379785104799112008-11-13T05:57:00.000-08:002008-11-13T05:59:41.568-08:00...and so we begin...Hi kids!<br /><br />I'm taking the "big jump" today into the wonderful world of blogs! I hope this will be something that will help to make our weight loss journeys more fun, more interesting, and much easier!<br /><br />You probably know my story...I struggled with my weight my entire life (I've been really, really thin and really, really overweight). After a public humiliation that brought me to rock bottom feelings, I made a decision to make a change, for once and for all. The starving, the obsessive exercising, the secretive eating, the minute-by-minute and hour-by-hour obsession with what I would eat next, the mini chocolate covered donuts, the eating from the trash (from packages like potato chips bags, but still!!), the poor self esteem, the horrible name calling ("fat cow," "hog", "ugly pig" were some favorites), the "not feeling good enough" about ANYTHING I did--it was all going to end. It would end slowly (hey, I'm still a "work in progress"), but it would no longer rule my life.<br /><br />So, on June 4, 2001, I joined Weight Watchers. On January 31, 2002, after having lost 72 pounds, I became a Weight Watchers leader, and I've been a believer ever since! Do I still struggle? Yep. Will I ever give up? Nope. It's that simple. Here are the steps:<br /><br /><strong>1. Believe in yourself.</strong> Believe you're worthy of achieving successful weight loss.<br /><strong>2. Believe in your capabilities.</strong> Believe you're capable of doing what it takes to successfully lose weight.<br /><strong>3. Do the work. Stop whining. Stop the excuses.</strong> If you do what you've always done, you'll get what you've always gotten. If you're willing to do at least ONE thing differently, then you will experience success.<br /><strong>4. Identify the problem, and use it as the solution.</strong> Once you know the reason for your weight issues, you need to then make a choice: do I continue to use the reason as an excuse to overeat, or do I use the reason as an explanation for my weight issues and now work on changing?<br /><strong>5. Stop making this be about food.</strong> If you think in a positive way, you will make good choices. Worrying about how many calories are in spray butter is ridiculous; figuring out why you need to spray half the bottle on your potato will REALLY help you. Learn to understand your thoughts and feelings; the appropriate and self supporting choices will naturally follow.<br /><strong>6. Never quit.</strong> Yes, it's that simple. The most difficult thing that we all need to come to terms with and accept is that we revert back to the old way of thinking when we hit a challenge or crisis that is emotionally debilitating. The KEY is to work through the challenge or crisis without turning to food. Sounds easy, doesn't it? But think about it. We do well when all is right in our world; we stumble and go backwards when emotional turmoil surrounds us. This is when many of us throw our hands up in the air and say, "It's too hard right now. I can't handle this right now. I don't have time for this right now. I have too much else to worry about right now." What we're really saying is, "I don't want to worry about my weight right now and I want to eat whatever I want to get through this." And we <em>KNOW</em> where that gets us. You <em>KNOW</em> I'm right...<br /><br />So, I'll share your journey with you for as long as you choose to have me. Put your seat belts on, people--this is going to be a GREAT ride!<br /><br /><strong>BELIEVE!<br /></strong>Mary AnnMary Annhttp://www.blogger.com/profile/15772475238737014918noreply@blogger.com3