Sunday, November 1, 2009

New Rules

Hi Everyone,

Just to let you know that there are some new rules coming out in regard to blogs and newsletters for Weight Watcher employees. They are a little complicated as you might imagine. Until I get the word from my manager, I will have to stop writing my blog on a weekly basis.

I will be at my meetings to help you keep your weight loss going over the holiday seasons. It is more important than ever to attend your weekly meeting!! Lots of great stuff coming up!!!

See you at the meeting,


Sunday, October 25, 2009


Hi Everyone,

I hope you have been working on the four Good Health Guidelines that we talked about last week. This week we have five more to add. Each guideline is important and with practice we can make a daily habit of each one.

Liquids - the guideline 6 glasses per day
What Counts: all liquid except alcoholic beverages, including milk, juice, water, seltzer, diet soft drinks, coffee or tea. The best choice is water.
Why they're important: They keep you hydrated. They're also needed for temperature regulation and proper function of body cells, tissue and organs.

Healthy Oils - the guideline: 2 teaspoons daily
What Counts: Olive, canola, safflower, sunflower or flaxseed. Avoid saturated and trans fats.
Why they're important: Contains vitamin E and essential fatty acids. May help lower risk for heart disease and stroke. Are essential for proper body and brain function. Help your body absorb vitamins A, D, E, and K.

Vitamin/Mineral Supplement - the guideline: 1 per day
What Counts: Any supplement that contains no more than 100 percent of the daily recommendation for vitamins and minerals.
Why it's important: It will ensure that your nutrient needs are covered.

Activity - The guideline: At least 30 minutes a day most days of the week.
What Counts: All activity counts, including gardening and housework.
Why it's important: Keeps you healthy and fit while you're losing weight and helps you keep the weight off once you've lost it.

Sugar and Alcohol - The guideline: Limit your intake. Women should have no more than 1 alcoholic beverage each day, men 2.
What counts: Desserts, cakes, cookies, candy, sweetened beverages and alcohol.
Why it's important: Sugar and alcoholic beverages contain empty calories with few or no nutrients.

Come to the meeting this week to learn more and discuss action steps to take!!!


Makes 4 servings (2/3 cup)
Points value per serving 2

1 Tbsp olive oil
1 red onion, thinly sliced
2 zucchini, cut on the diagonal into thick matchsticks
1/2 cup corn kernels
1 (4 1/2 oz) can chopped green chilis, drained
1/4 tsp salt
1/4 cup shredded reduced-fat Monterey Jack Cheese

1. Heat the oil in a large nonstick skillet over medium heat. Add the onion and cook, stirring frequently, until it begins to soften, about 4 minutes. Add the zucchini. Increase the heat to medium high and cook, stirring frequently, until it begins to soften, about 4 minutes.
2. Stir in the corn, chilis, salt; cook stirring occasionally, until heated through, about 3 minutes longer. Serve sprinkled with the Monterey Jack.

Saturday, October 17, 2009


Hi Everyone,

When it comes to being healthy what we feed our body makes all the difference in the world. The good health guidelines that Weight Watchers gives us helps us do just that, give our body the right combination of nutritious foods to keep us healthy. Let's look at what it takes to fulfill some of those guidelines. We will talk about the others next week.

Fruits and Vegetables:
The guideline: 5 servings daily
What counts: all fruits and vegetables
What's a serving: 1 cup is a serving for leafy greens, 1/2 cup for all others
Why they're important: rich sources of vitamins and minerals, including antioxidants, help reduce the risk of many diseases.

Milk products:
The guideline: 2 servings daily (3 if nursing, a teen, over 50 or weigh more than 250 pounds).
What counts and what's a serving: milk or calcium fortified soy milk (8 ounces each); lattes (12 ounces) or cappuccinos (16 ounces); Weight Watchers smoothies (1 packet); cottage cheese (2 cups); hard cheese (1-1/2 ounces) or ricotta (1/2 cup); and yogurt and pudding (both 1 cup).
Why they're important: Contains calcium but also protein, zinc, potassium, phosphorous, riboflavin and added vitamin D. Milk products can help strengthen bones and protect against colon cancer and high blood pressure.

Lean Protein:
The guideline: 1-2 servings per day
What counts: lean meats, skinless poultry, fish, beans, soy products and lentils.
What's a serving: 1-2 oz lean meats, poultry, or fish; 1 egg; 1/2 cup legumes (dried beans, peas or lentils)
Why it's important: Provides essential amino acids Needed to repair and build body tissue.

Whole Grains:
The guideline: Choose whenever possible.
What counts: Whole grain cereal, breads, pasta, rice or grains.
What's a serving: Check the A-Z food list in the Pocket Guide for individual foods, but for many the serving size is 1 cup cooked.
Why they are important: Packed with nutrients, including fiber.

At the meeting this week we will discuss foods that will fulfill each of these guidelines and ways to make sure we include each guideline every day. Bring us your ideas!!!

See you at the meeting.

makes 4 servings - points value 3

2 teaspoons olive oil
2 onions, chopped
1 carrot, chopped
1 celery stalk, sliced
3/4 pound skinless boneless chicken breasts, trimmed of fat and cut into strips
1 (14 1/2 ounce) can crushed tomatoes
1 tablespoon chopped fresh basil or 1 tsp dried
1/2 tsp salt
1/4 tsp fresh ground pepper

Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, carrot, and celery; cook, stirring occasionally, until softened, about 10 minutes. Add the chicken and cook, stirring occasionally, until opaque about 5 minutes. Stir in the tomatoes, basil, salt and pepper. Reduce the heat and simmer, stirring occasionally, until the flavors are blended and the chicken is cooked through about 10 minutes.

Friday, October 9, 2009


Hi Everyone,

Taking care of yourself means taking time to eat smarter, move more, attend weekly meetings and focus on building helpful habits.

Getting healthier by losing weight with Weight Watchers is among the best ways we can take care of ourselves. As we feel better and more confident about ourselves and our weight loss journey, we will have more energy to take care of everyone else in our lives.

Step one is to get the support we need to get ourselves on the right track for weight loss and long term maintenance. This happens at our weekly meetings. The meetings are the magic!!! They help keep us focused and learn strategies to make it happen.

See you at the meeting for more information!!!!


Makes 6 servings - 6 points each

1 pound beef stew meat trimmed of fat
1 cup mini carrots
1 cup sliced celery
1 onion wedge cut
1 can stewed tomatoes with liquid
1 can potatoes drained
2 T tapioca
salt and pepper to taste

Put all ingredients in Crock Pot and stir. Cook on low 8 - 10 hours

Saturday, October 3, 2009


Hi Everyone,

How often do you find yourself eating the same foods again and again? How about activity, the same thing again and again?

What happens to your weight loss progress when you are bored? Does your motivation wane when you are bored? Could this be a time when you find yourself more vulnerable to eating temptations. Avoiding boredom is a key skill for successful weight loss and long term maintenance.

Spicing up meals, snacks and exercise efforts can be done easily by focusing on foods and activities that count as 2 points values. A goal of earning or spending 2 points values can seem small enough to be realistic and doable.

Let's think of some 2 point snacks. A large apple, yogurt with pineapple, string cheese, a hard boiled egg, raisins, weight watchers smoothies, oatmeal, an english muffin, etc. When we start thinking about snacks lots of ideas pop into mind. Thinking before we eat helps us to come up with lots choice and variety. Planning is the key. We know we are going to want a snack so thinking in advance and having many choices available help to keep us from getting bored.

Activity is the same, the more we change the more interesting it is.

Bring your ideas to the meeting this week. See you there.


Makes 4 servings (1 cod fillet; 1 cup veg; 1/2 cup rice)
Points Value 6

2 cups spicy vegetable or tomato juice
2 green bell peppers, thinly sliced
2 celery stalks, thinly sliced
4 (6 oz) cod fillets
2 Tbsp chopped fresh parsley
2 cups hot cooked brown rice

1. Combine the vegetable juice, bell peppers, onion, and celery in a large nonstick skillet; bring to a boil over medium high heat. Reduce the heat and simmer until the vegetables are just softened, about 4 minutes.
2. Nestle the cod into the vegetables. Reduce the heat and simmer, covered, until the fish is just opaque throughout, about 8 minutes. Sprinkle with the parsley and serve with rice.

Friday, September 25, 2009


Hi Everyone,

If hunger isn't the problem, then eating is not the answer!!!

This may sound simple, but sometimes it is not easy. Step one is to distinguish between physical hunger and the desire to eat due to emotions.

When we are hungry and we eat, we feel full and satisfied. When engaging in emotional eating the hunger we feel is never really satisfied. That is because we are looking for something else.

We do have a positive intention behind what we are doing, we want to feel better. Maybe we do for a moment. But it doesn't last long. We are not happy with the results of our overeating. Figuring out the feelings is the answer!! It may take some time to learn to recognize the feelings and handle them.

What else could we do when we are tired, stressed, lonely or insecure? The feelings are always going to be there and learning how to deal with them in a different way is a key skill to lasting weight loss control.

We will discuss tips and ideas at the meeting. See you there.


makes 4 servings (3 ounces pork, 2TBL sauce and 3/4 cup green beans each)
points value per serving 5

3 medium garlic cloves
1/2 cup fresh lime juice
1/2 cup grapefruit juice, not cocktail
1/2 cup soy sauce
1/2 tsp hot pepper sauce
1 pound raw lean pork tenderloin
4 cups cooked green beans

1. Mince garlic and mix with lime and grapefruit juices, soy sauce and pepper sauce. Allow to sit at room temperature for 30 minutes to 1 hour so flavors can blend.
2. Place tenderloin in marinade and turn to coat evenly. Cover and put in refrigerator to marinate for at least 1 1/2 hours but not more than 5. Turn occasionally. Outside of meat may lighten in color from citrus juices.
3. Preheat oven to 450F. Drain pork and reserve juices. Roast pork for 10 minutes, then turn reduce heat to 325F and continue to roast until internal temperature of pork reads 145-150F.
4. Boil marinade for 3 minutes, then reduce heat and simmer for 10 minutes. Serve sliced pork with cooked marinade on top accompanied by green beans.

Saturday, September 19, 2009


Hi Everyone,

If you don't know where you are going, how are you going to get there? Clear specific goals give us direction. Goals are the engine of our success.

When we come to Weight Watchers we need to set long term and short term goals. Yes, we want to get to the final destination of Lifetime member, but we need some short term goals along the way. We want to set goals that are positive, achievable and compelling. Losing 5% or 10% of your body weight is an excellent goal. How about behavioral changes like eating healthier snacks, or planning your food to fit in ALL the good health guidelines.

Having desirable short term goals can help keep us motivated. When we achieve these goals we feel successful. This success gives us momentum to keep going on our weight loss efforts until we meet our next objective.

Along the way to Lifetime membership don't forget to celebrate non-scale measures of success. Losing inches, moving you belt over a notch, wearing a smaller size or tucking in you shirt are all signs of success. Make sure you take the time to celebrate every success whether it be at the scale of not.

This week's meeting is all about success - so see you there!!!


Makes 6 servings (1/6th crisp each)
points value per serving 4

2 Golden Delicious apples, peeled, cored, and thinly sliced
2 Bartlett pears, peeled, cored, and thinly sliced
1/4 cup dried cherries or cranberries
4 Tbsp packed light brown sugar
3/4 tsp cinnamon
1 cup low fat granola
2 Tbsp butter, melted

1. Spray a microwavable 8 inch square dish with nonstick spray.
2. Gently stir together the apples, pears, dried cherries, 3 Tbsp of brown sugar, and 1/2 tsp of the cinnamon in a large bowl. Spread evenly in the baking dish.
3. Toss together the granola, butter, and the remaining 1 tablespoon brown sugar and the 1/4 teaspoon cinnamon in a small bowl. Sprinkle the granola mixture evenly over the fruit mixture. Microwave on high until the apples and pears are tender, about 8 minutes. Serve warm or at room temperature.

Friday, September 11, 2009


Oreos, chips, ice cream, hot chocolate chip cookies , cupcakes - can any of these food send you on a binge?

When was the last time you promised yourself you were going to eat only one cookie or just a handful of chips and you ended up finishing the whole bag? How do you feel after you've emptied out the bag? What do you say to yourself?

We all have foods we call "red light" foods. A red light food is so alluring that we can lose control and wind up overeating. Red light foods are different from your favorite foods(foods that you love), comfort foods (which are often linked to a sense of home and contentment) or food cravings (desire for a food that you haven't had in a long time). Red light foods are distinguished by a lack of self control relating to a specific food.

How do we control these red light foods? In the beginning we may need to avoid them. We may want to to keep them out of the house. Learning to put red-light back into our program in a controlled way will allow us to learn to handle them. Eating a piece of pie at a restaurant is one way to learn portion control. We eat one piece and then leave the restaurant, leaving the rest of the pie there.

Come to the meeting this week and we will share more ideas about red-light foods.

See you at the meeting,


Makes 4 servings (1/2 cup each)
Points Value per serving 3

1 1/2 pounds russet potatoes, peeled and cut into 1 inch pieces
1 1/2 cup fat free sour cream
2 Tbsp fat-free milk
1/8 tsp salt
1/8 tsp black pepper
1/3 cup shredded low fat sharp cheddar
2 slices center cut bacon, crisp cooked and coarsely crumbled
1 scallion, finely chopped

1. Place the potatoes in a medium saucepan with enough water to cover by 3 inches; bring to a boil. Reduce the heat and simmer until fork tender, 20-25 minutes. Drain and return to the saucepan.

2. Add the sour cream, milk, salt, and pepper; mash with a potato masher until the potatoes become creamy. Stir in the cheddar, bacon and scallion.

Saturday, September 5, 2009


Hi Everyone,

Is it realistic to think that we never will eat out because we are doing the Weight Watchers Program? I think not. Knowing how to successfully dine out is a key skill for weight loss and long term maintenance.

In a perfect world we would walk into a restaurant, they would hand us a menu full of healthy foods, made to order, with manageable portions and the points values listed. Since we do not live in that perfect world we need to learn to effectively navigate restaurants to insure our continued weight loss success.

Planning and preparing can be the key to restaurant eating. Ask yourself this question - Is this a special occasion meal (such as a birthday), or is this dinner (Thursday night)? The answer to this question is important to know. Planning can be different in each instance.

We need to ask 0urselves several questions before we enter the restaurant. Will I be using my 35 points - or some of them at this meal? How hungry am I? How can I stretch the points I will use to make sure I am satisfied and full when I leave the restaurant? Should I start with an appetizer ( maybe a broth based soup)? How can set points help me? What filling foods can help me feel full and satisfied?

Checking the Complete Food Companion and Dining Out Books can steer us to the right food choices. Pull out Book 5 Eat Out and On the Run. There are lots of helpful hints and tips in this book.

Restaurant eating is a fun way to socialize, eat wonderful healthy foods and not have to clean up!! With planning and practice we can eat out comfortably and successfully!! See you at the meeting for lots more about eating out.


Makes 12 servings (1 piece each)
Points Value per serving: 3

8 oz bittersweet chocolate, finest quality recommended
2 tsp butter
3 cups mini marshmallows

1. Line a 9 x 9 inch pan with heavy duty aluminum foil
2. In a double boiler, melt chocolate and butter over medium heat, stirring occasionally, until thoroughly combined; remove from heat and stir in marshmallows. Scrape chocolate mixture into prepared pan using a silicon spatula; smooth into a somewhat even layer. Refrigerate until chocolate sets, at least 1 hour; keep refrigerated until ready to eat. Cut into 12 pieces and serve.

Saturday, August 15, 2009


Hi Everyone,

Stalls in weight loss and exercise are common during vacations or other scheduled breaks from routine. Sometimes this slowed period of weight loss is called a plateau. Getting back on track can take some determination and skill.

Let's look at some possible causes of a slowed weight loss and some ways to get back on track.

l. Relaxed efforts- we can grow lax about portion sizes, activity or other healthy behaviors without even realizing it. Recommit this week to tracking and weighing and measuring food. Schedule in activity so it is a priority.

2. A body's changing needs - a smaller body uses fewer calories. Have you redone your points target lately? Are you checking in with your comfort zone?

3. Your body adapting to your exercise routine - over time your body gets used to doing the same regimen. Your body gets more efficient, and the activity takes less effort. Try a new exercise or up the time or intensity level.

Getting back on track is something we learn to do with any lifestyle change. Every day we recommit to our weight loss effort and our new healthy lifestyle. One day at a time - YOU CAN DO IT!!!

See you at the meeting for more tips and ideas!!!


Makes 8 servings (1 wedge each) POINTS VALUE 3 per serving

1 (10 ounce) prebaked thin whole wheat pizza crust
3 TBSP reduced fat mayonnaise
2 cups lightly packed mixed baby salad greens
1 tomato, diced
1 avocado, halved, pitted, peeled, and diced
4 slices turkey bacon, crisp cooked and coarsely crumbled

1. Preheat the oven to 450F
2. Place the pizza crust on a baking sheet. Bake until crisp, about 10 minutes. Transfer the crust to a wire rack and let cool slightly.
3. Spread the mayo evenly over the crust. Top with remaining ingredients and cut into 8 wedges.

Friday, August 7, 2009


Hi Everyone,

It starts off as a random thought running through your head. "Boy, wouldn't chocolate ice cream taste good right now? You try to ignore it, but the thought won't go away. Before you know it, you can't stop thinking about ice cream.

Have you every felt like this? Cravings happen to all of us. What we do about them can be the key to our success.

Step one is to think about the reason for the craving. Is this a food I haven't eaten in a long time. Have I been overly restrictive in my program? Could this be an emotional craving? How can I learn to fit my favorite foods into my program so I don't have so many cravings.

Here are a couple of things to try when the craving persists. Distract it - turn the stove timer on for twenty minutes and go on to something else. In twenty minutes you might not even remember what it was that you wanted. Fake it - find a lower point food that will give you the same result (lower point ice cream, or cold chocolate pudding).

Come to the meeting for more tips and ideas. See you there.


Makes 4 servings
Points Value per serving 5

2 tbsp paprika
1 tbsp chili powder
1/2 tbsp ground cumin
1/2 tbsp ground cinnamon
1/2 tbsp garlic powder
1/2 tbsp dry mustard
1 tbsp sugar
1 pound uncooked boneless skinless chicken breast, four 4-oz pieces
2 large sweet potatoes
1 spray cooking spray
1/8 tsp table salt, or to taste

1. Mix paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with seasoning mixture. Cover and refrigerate until 15 minutes before you grill.
2. Peel sweet potatoes and slice into 1/3 inch discs. Place in a pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil 3 to 4 minutes, than drain and cool.
3. When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil spray and salt them. Salt chicken breasts. Place potatoes and chicken on grill and cook until done. The seasoning mixture makes the chicken very reddish in color, so be careful not to cook the chicken too long.

Friday, July 31, 2009


Hi Everyone,

This week I have asked everyone to bring in a favorite product or recipe.

As we plan our meals week after week sometimes it is easier to go with old reliables then to try something new. Sticking to the same old things, though, can lead to food boredom. Such boredom can leave us more vulnerable to temptation and unplanned snacking which can hinder weight loss efforts.

Changing up food choices promotes satisfaction and long term weight loss success. This week we are going to do that in the meeting by looking at some recipes and products that other members enjoy. Also check out the week 8 book for some interesting recipes.

See you at the meeting.


Makes 1 serving - points value 5

1 large egg
3 large egg whites
1 cup lightly packed baby spinach
2 Tbsp crumbled reduced fat feta cheese
1/4 tsp black pepper
1 tsp canola or olive oil

1. Beat the egg and the egg white in a medium bowl until frothy. Stir in the spinach, feta and pepper.

2. Heat the oil in a medium nonstick skillet over medium heat. Pour in the egg mixture and cook, stirring, until the eggs are set and the cheese is slightly melted, about 3 minutes.

Friday, July 24, 2009


Hi Everyone,

Nothing is as frustrating as losing weight and then regaining it. That is why it is so important that we lose weight in a way we can live with, long term.

That is where Weight Watchers comes in - learning the skills of a lasting weight loss. We have a four step plan that points us in the right direction.

We start with Eating Wisely. Sounds easy, but for many of us it is not. What does my body really need to be healthy? What do I need to feel satisfied? We have the good health guidelines to point us in the right direction. We have the comfort zone to help us listen to what our body is telling us. Do you use your tracker each week?

Moving More is something we all need to work on. I am an active person is the key. An active lifestyle will help keep weight off.

Think First - how can that help your program? Behavior change is the key to keeping weight off. Planning is about thinking first. Am I choosing foods that are healthy and filling? Am I shopping wisely so I have the foods I need in the house?

Attend Meetings - the research is strong: people who come to Weight Watcher meetings lose more weight than people who try to lose weight on their own. Sharing tips, ideas, challenges, frustrations, setbacks and successes is the key.

We don't have to be perfect to lose weight and keep it off, but we do have to be persistent. YOU CAN DO IT!!!!

See you at the meeting,

Makes 12 servings(2 slices each), 4 point per serving

2 tsp chili powder
2 tsp ground coriander
1 tsp ground cumin
1/4 tsp salt
1/4 tsp cayenne
1 (4 pound) center cut beef tenderloin, trimmed

1. Spray the grill rack with olive oil nonstick spray and preheat the grill to medium high.
2. To make the rub, stir together the first 5 ingredients (chili powder, coriander, cumin, salt and cayenne) in a small bowl. Rub the mixture all over the beef.
3. Place the tenderloin on the grill rack and gill,turning, until browned on all sides, about 10 minutes. Move it to a cooler portion of the grill and grill, covered, turning occasionally, until an instant read thermometer inserted into the center of the tenderloin registers 145F for medium, 30-35 minutes. Transfer to a cutting board and let stand 10 minutes before cutting into 24 slices. Serve with Pico de Gallo.

Friday, July 17, 2009


Hi Everyone,

Wow, this week it looks like summer has arrived. The weather is great!! The ice cream stores all have lines. The Barnstable County fair is on!! This is the time for relaxing and great summertime eating!!

That means it is also the time to keep our activity levels up. Fun in the sun. What is your favorite?? Swimming, walking, biking, rollerblading - it's up to you. How about volleyball or kickball?

This week bring your ideas to the meeting.

Makes 6 servings (l cup each)
Points value per serving 4

1/2 pound whole wheat fettuccine
3/4 pound eggplant, cut into 1 1/2 inch cubes
1/4 pound fat free mozzarella cheese, diced
1/2 cup chopped fresh basil
10 sun dried tomato halves, coarsely chopped
2 TBSP balsamic vinegar
2 tsp extra virgin olive oil

1. Cook the fettuccine according to package directions, omitting the salt if desired.
2. Meanwhile, spray a large nonstick skillet with olive oil nonstick spray and set over medium high heat. Add the eggplant, spray with nonstick spray and cook, turning frequently, until tender, about 6 minutes.
3. Transfer the eggplant to a large bowl. Add the fettuccine and the remaining ingredients; toss to coat. Serve at once.

See You at the meeting!!!


Friday, July 10, 2009








All this positiveness from our garden can help us every day to be successful at weight loss. Vacation time is here and we can make it work for us!!

Vacations are about stress relief and taking care of ourselves. Having more time for ourselves for planning and fun activities can really help us stay in control. Planning and tracking can make vacations successful at the scale. We can enjoy the food we love and still stay on program.

This week at the meeting we will talk about tips for making summertime and vacation successful.

serving size 3/4 cup - points value 1




See you at the meeting,


Friday, July 3, 2009


Hi Everyone,

"I think," said the sweet potato, "therefore, I yam."

We have been talking in our meetings about planning for the last few weeks. Getting in the good health guidelines every day does take planning. Have you been getting the combination of five servings of fruits and vegetables every day?

We know that fruits and vegetables are important for our health and weight loss, but sometimes they are just not as exciting and fun as other foods!! The month of July is going to be the Fruits and Veggies challenge month. Each week I am going to ask you to focus on a part of this challenge and make the fruits and vegetables you eat more interesting.

This week we are going to focus on color. When you eat different colors, you are getting different nutrients. The more colors the better!! This week try to incorporate at least three different colors of fruits and vegetables every day.

Think about adding fruits or vegetables to all your meals and snacks. We will be talking about ways to do this in the meeting - so bring your ideas.

Makes 4 servings (3 cups each) - 4 points per serving

1 (12 oz) cooked rotisserie chicken breast, skin and bones removed and meat sliced
50 sprays (about 1 1/2 tsp) Asian Sesame-Ginger vinaigrette dressing
1 (5 oz) bag spring salad mix
1 (15 oz) jar refrigerated fresh, peeled and sectioned mandarin oranges, drained
1 large cucumber, peeled and sliced

1. Spray the chicken 10 times with the dressing. Heat a medium nonstick skillet over medium-high heat. Add the chicken and cook, stirring occasionally, until heated through, about 2 minutes.

2. Transfer the chicken to a large bowl and add the salad mix, oranges, and cucumber. Spray the salad 40 more times with the dressing, tossing with tongs until lightly coated. Serve at once.

See you at the meeting.

Saturday, June 27, 2009


Hi Everyone,

July 4th is coming up fast. The time of year when we do lots of BBQ's. Summertime sends the message out to relax and treat ourselves.

Grilling is one way to treat ourselves. Grilling can be great weight watchers meals, but what is it that we are grilling? What we have to do, as always, is choose wisely. Grilled chicken, pineapple,onion, and pepper on a skewer can have everyone come running. Vegetables roasted on the grill taste great!!!

Planning is the key. When we plan our meals for the day and the week we can relax. We know we are in control of the food, the food does not control us. We can use our 35 points for the week to make sure we fit in our favorites and are satisfied with our menu.

Here's a smoothie that can satisfy that frozen drink craving.

makes 1 serving - 4 points

1/2 cup halved strawberries
1/2 cup fresh pineapple chunks
1/2 cup fat free milk
1/2 cup vanilla low fat yogurt
1/4 cup light coconut milk
6 ice cubes

1. Combine all the ingredients in a blender and process until smooth. Pour into a tall glass.

See you at the meeting,

Friday, June 19, 2009


Hi Everyone,

Being organized and planning are the key to weight-loss success.

Last week we talked about breakfast - how eating it everyday can help your weight loss. We also talked about the fact that variety makes a difference in your weight loss. So I hope you put a little variety into breakfast this week.

In order to put that variety into breakfast I'm sure you had to do a little planning. Did you find that having a plan for breakfast each morning helped to make the program easier to follow?

Just like having a plan for breakfast can save time in the morning, having a plan for the week, can help you save time all week long. Taking the time to plan out meals for the week will allow you to shop less often. Shopping once a week (or twice) can save money and help the week run smoothly. Knowing what's for dinner can help you plan breakfast and lunch.

Saving your weekly tracker allows you to use a weekly plan over again. We want the variety of not eating the same foods every week, but we can certainly pull a trackers from weeks ago and do it again - thus not planning that week. The 3 month Journal can really help with this because it keeps all those weeks together.

Bring your planning tips to the meeting this week. See you at the meeting


Makes 12 servings (1/2 cup)
points value per serving 2

4 1/2 cups cooked macaroni, kept warm
3/4 cup fat free mayonnaise
1/4 cup fat free sour cream
3 Tbsp sweet pickle relish
1 medium sweet red pepper, diced
1 medium green pepper, diced
1 medium carrot, diced
1/4 cup red onion, minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

l. While macaroni is still warm, place in a large bowl. Add mayonnaise, sour cream and relish; toss to coat. Add peppers, carrot and onion; toss to combine. Season to taste with salt and pepper.
2. Serve warm or chilled.

Friday, June 5, 2009


Hi Everyone,

Let's talk about activity. If we all had Oprah's bank account we could have Bob Greene come to our house every day and engage us in a fun, energizing and effective workout. But alas, that is not the case (at least for me). We can, however, find ways of making activity fit into our lives and our budgets .

The truth is activity is free. You just have to know how to tap into it. In this economy we can all appreciate the idea of getting what we need for less.

Walking is one of the best ways to get fit for free. It's low impact, and you can do it almost anywhere. The Momentum Walk it Challenge is a fun way to get started. If you haven't already checked it out go to

How about a Weight Watchers Walking DVD. There are several to chose from and at a low cost you can choose from many different workouts. A trainer whenever you want one on your TV. You will be amazed at the workout you get when the instructor knows how to use different muscle groups by doing different steps.

Just a couple of suggestions - Come bring your suggestions to the meeting!!!! See you there.

This recipe takes me back to my girl scout days - how about you???

Makes 4 servings (1 packet)
Points value per serving: 3

1 pound uncooked red potatoes, scrubbed and thinly sliced (about 3 cups)
1 medium yellow pepper, cut into thin strips (about 2 cups)
1 medium red onion, thinly sliced (about 1 cup)
1 tbsp olive oil
2 medium garlic cloves, minced
1 tbsp rosemary, fresh, chopped, or less to taste
1/2 tsp table salt
1/2 tsp black pepper, freshly ground

1. Heat outdoor grill to medium high. Tear off four 12 inch long pieces of aluminum foil.
2. In a large bowl, combine all ingredients until mixed and coated. Spread about 1 1/2 cups of vegetable mixture in a fairly even layer near 1 end of each piece of foil. Fold foil over to form packets; fold edges in to form a tight seal.
3. Grill packets, turning a few times, until potatoes are tender, about 20 to 25 minutes.

Friday, May 29, 2009


Hi Everyone,

"With sixty-six percent of American adults overweight or obese, investing in a healthy lifestyle is a smart financial strategy that can yield a lifetime of benefits." financial expert Jean Chatzky.

Eating healthy is a big step to a healthy lifestyle. You can eat healthy and keep the cost reasonable by doing some planning first.

Checking out the sales at the grocery store can save you money, but only if you buy just what you need. When I go to the store without a list I always end up forgetting something I needed and bringing home several things that I do not. Does that sound familiar?? Step one is to make a list of what you need.

Did you know that buying frozen and canned foods are just as nutritious (sometimes more so) than buying fresh products? Think about buying extra when these items are on sale.

Buying in season also makes a big difference. I like to buy extra strawberries when they are at a good price. I cut them up, put a few in the blender and make my own strawberry sauce. This can be put into containers and frozen for great strawberry shortcake, or pancake syrup all year long!!!

How about bring you own lunch and snacks to work. Not only will you save money, but you will probably save calories also. According to the lunch savings calculator on American Public Media Website, brown bagging it can save you $70. per month.

This week at our meetings we will have more cost cutting tips - so see you there!!


How about this for a great appetizer!!

8 servings (3 clams each)
2 points per serving

2tsp olive oil
2 slices canadian bacon, finely chopped
1 small red bell pepper, finely diced
1 shallot, minced
1 garlic clove minced
1/4 tsp salt
1 Tbsp chopped fresh parsley
1 tsp grated lemon zest
2 dozen littleneck clams, shucked, bottom shells reserved

1. Preheat the grill to medium high.
2. Heat the oil in a small nonstick skillet over medium heat. Add the bacon, bell pepper, shallot, garlic, and salt; cook, stirring, until softened, 6-8 minutes. Remove the skillet from the heat; stir in the parsley and lemon zest.
3. Place 1 clam in each shell and top each with about 1 teaspoon of the bell pepper mixture. Place the clams on the grill rack and grill, covered, until just cooked, about 3 minutes. Serve at once.

Friday, May 22, 2009


Hi Everyone,

I'm back from England after having a great time with my daughter and son-in-law!! The weather was lousy - fog - windy - some rain, but we had fun anyway.

Vacation, holidays, and summer are a time when we have to keep our motivation going. How do we do that? Sometimes it means going back to the beginning. Do you remember why you came to Weight Watchers on that very first day? What did you want for you. Did you have a picture in your mind? Can you bring that picture back?

As we go along sometimes the original reason we came fades. We lose some weight, feel better about ourselves and sometimes the "immediate need to lose" diminishes. Our motivation becomes casual instead of intense.

To kick our motivation up a notch we need to go back to the beginning. First make a list of why I want to lose weight. Make it positive. Make it specific. Reminding ourselves of our "vision" for success can really make a difference in our motivation level.

Check out the week four book "Habits of Successful Members" for more tips on the habits that we can develop to keep our weight loss going, and our motivation on high!

Makes 4 servings (2 drumsticks each) Points Value 4

6 Tbsp bottled chili sauce
3 Tbsp apple cider vinegar
2 Tbsp molasses
2 tsp chili powder
1 tsp minced chipotle en adobo
2 garlic cloves, minced
8 (3 ounce) skinless chicken drumsticks
1/4 tsp salt

To make the sauce, combine the chili sauce, vinegar, molasses, chili powder, chipotle en adobo, and garlic in a small saucepan; bring to a boil. Reduce heat to low and simmer, stirring, about 3 minutes.

Meanwhile, spray the grill rack with nonstick spray, prepare the grill. Sprinkle the chicken with the salt, place on the grill, and cook, turning occasionally, until browned, about 8 minutes. Brush with the barbecue sauce. Cook, turning frequently, until the chicken is deeply glazed and cooked through, 5-6 minutes longer.

See you at the meeting!!!

Saturday, April 25, 2009


Hi Everyone,

Have you ever heard someone say carbs are bad? Many people think that if they just don't eat carbs their weight problem will be gone. But is this true?

Well, as with all myths there is some truth and some fiction. There are different kinds of carbs. Simple carbohydrates like table sugar which is plentiful in soda and candy should be limited. Complex carbohydrates, whole grains such as oatmeal, brown rice, and whole wheat bread take longer to digest and can help you feel more satisfied.

Calories not Carbs are the main cause of weight gain. In fact, recent research indicates that an eating plan rich in complex carbohydrates is recommended for overweight individuals. Complex carbohydrates contain naturally occurring nutrients like fiber, vitamins, minerals and iron.

You can trust Weight Watchers. We have the filling foods list to help us make good food choices. By using the filling foods we are choosing carbs that are satisfying, last a long time and can help us with weight loss.

serves 4 points value 7

4 cups water
1 cup steel cut oats
1/4 teaspoon salt
3/4 cup pitted dates, quartered
3 Tablespoons plus 4 teaspoons honey
1 1/2 teaspoons vanilla extract
1/4 cup sliced almonds

l. Bring the water to a boil in a large saucepan. Add the oats and salt; cook at a low boil, stirring occasionally, until mixture begins to thicken, about 10 minutes. Reduce the heat and simmer until very thick, about 15 minutes. Stir in the dates, the 3 tablespoons of honey, and the vanilla; simmer, stirring occasionally, until the oats are tender, 12-15 minutes longer.
2. Meanwhile, place the almonds in a small nonstick skillet over medium high heat. Cook, shaking the skillet often, until lightly browned, 3-4 minutes. Set the almonds aside.
3. Divide the oatmeal among 4 bowls. Top evenly with the almonds and the additional 4 teaspoons honey. Serve at once.

serving - 3/4 cup oatmeal with 1 teaspoon honey. From Weight Watchers Pure Comfort Cook book.

I will be in London starting on May 1st. So if I do not see you before Thursday, I will see you when I get back on May 12th. Don't miss the meetings, they are your lifeline to the Weight Watcher program.


Friday, April 17, 2009


Hi Everyone,

Remember Weight Watchers Week One - Excitement - you thought to yourself - I am going to do everything I can to lose weight this week. I am going to read the material. I am going to use the good health guidelines. I am going to eat filling foods. I am going to write everything in my tracker.

Remember that feeling. Remember the excitement of knowing that the week went well because you had it all written down and you could go back and read it over. What a comforting feeling, being able to relax about your program because it is all written down so you can review it.

The weeks go on and sometimes the tracking gets a little less exact. We don't write down the few bites we had from our dinner companion's meal. We forget the few licks we had of that ice cream cone. Tasting the meal we are cooking doesn't count. BLT's - bites, licks and tastes can start to add up as the weeks go on.

Tracking plays a powerful role in weight loss success. Research has shown that members can increase the likelihood of success at the scale by writing down everything they eat. Reminding ourselves of this fact can keep us tracking on a regular basis. Tracking doesn't mean that every week we will have a weight loss, but it does mean that each week is a success. Success comes from following the program. Tracking is a way to be able to look back and know that we have followed the program to the best of our ability.


Makes 6 servings
Points Value per serving 2

1 spray cooking spray
l/2 pound sweet potatoes, peeled and cut into 1 inch cubes
2 pounds acorn squash, peeled and cut into 1 inch cubes
2 tsp canola oil
1 tbsp unpacked brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

1. Preheat oven to 375 F. Coat an 8 inch square pan with cooking spray.
2. Place sweet potatoes and squash in prepared pan. Drizzle with oil and sprinkle with sugar, cinnamon and nutmeg; toss to coat mixture well.
3. Bake covered with aluminum foil, for approx 35 minutes or until vegetables are tender, stirring occasionally.

See you at the meeting!!!

Friday, April 10, 2009


Hi Everyone,

One of our Good Health Guidelines is to work up to 30 minutes of activity on most days.

How are you doing on working up to that goal?

Adding activity into your life begins one step at a time. Maybe 30 minutes seems like a huge chunk of time to start with. Five minutes could be a new starting point. Five minutes is a beginning. Maybe five minutes twice a day. Next week up to ten minutes.

If you are doing that 30 minutes three days a week - work on a fourth day. Building up is the key. Having a plan, just like with our eating, is essential. The weather is getting nicer and walking outside could really be pleasant, but we will still have those rainy days and we need a contingency plan. I love the DVDs we have at Weight Watchers with activity times ranging from 10 minutes to 40 minutes. Check them out at the meeting!!

Weight Watchers is promoting a spring 5K (or smaller) walk. We will be providing an on line 8 week training program. Get the info at your meeting this week.

serves 4 points value 4

1/3 cup packed dark brown sugar
3 Tablespoons unsalted light butter
1/2 teaspoon ground nutmeg
2 large ripe bananas, peeled and cut into 1/4 inch slices
2 Tablespoon dark rum
1/2 pint vanilla fat free frozen yogurt

l. Combine the brown sugar, butter, and nutmeg in a large nonstick skillet. Cook over medium-low heat, stirring frequently, until the butter melts and the sugar dissolves, about 5 minutes. Add the bananas and cook, tossing to coat, until the bananas begin to soften, 2-4 minutes. Increase the heat to medium, remove the skillet from heat, and pour in the rum. Return the skillet to the heat and ignite the rum with a long wooden match; cook, shaking the pan, until the flame goes out, about 30 seconds. Continue cooking until the sauce thickens slightly, about 1 minute. Remove the skillet from the heat.

2. Place a scoop of frozen yogurt into each of 4 serving dishes. Top each scoop with warm banana mixture and serve at once.

Note: If you'd rather skip the rum- and the flames- substitute 1 teaspoon imitation rum extract or add 2 tablespoons pineapple juice and a few drops of vanilla extract with the bananas.

Friday, April 3, 2009


Hi Everyone,

Self control - is it some elusive quality that we have or don't or can we develop it???

The answer is YES!! We can find both inner (mental) techniques and external (physical) behaviors that we can practice to strengthen self-control.

So where do we begin? Self control can be improved by paying attention to what's worked in the past, reconnecting to it and practicing it before challenging situations. What was happening in the past when you have felt in control. What can you learn from those experiences to use the next time. Last week we talked about Mental Rehearsing - walking through a coming situation in your mind and watching yourself succeed. Did you try it this week?

There are physical things we can do also. Taking care of our bodies' needs by making sure we don't get too hungry, keeping our environments Weight Watcher friendly and attending our weekly Weight Watcher meetings can help to strengthen our self control.

Our Week 4 book, Habits of Successful Members, suggests many techniques to help us strengthen our self control. Read through it again. Take the quiz in the beginning of the book and work on one or two of these techniques this week!!

Makes 6 servings - 4 points per serving

6 tablespoons sugar
1 1/2 tablespoons lemon juice
1/2 teaspoons apple pie spice
1 (16 ounce) can apricot halves in juice, drained
6 refrigerated buttermilk biscuits (from a 7 1/2 ounce can)

1. Preheat the oven to 425 F. Spray a 6 cup muffin pan with nonstick spray.
2. Combine 5 tablespoons of the sugar, the lemon juice, and pie spice and in a small bowl. Spoon the sugar mixture evenly into the cups. Place 3 overlapping apricot halves, cut side up, in each cup. Then add 1 biscuit to each cup, gently pressing it along the side of the cup to adhere. Sprinkle each biscuit with 1/2 teaspoon of the remaining sugar.
3. Bake until the apricot mixture is bubbly and the biscuits are golden brown, about 12 minutes. Let the cakes stand in the pan 5 minutes. Invert the cakes on a large plate and serve warm.

See you at the meeting.

Friday, March 27, 2009


Hi Everyone,

Springtime celebration time is here. Plenty of celebrations with food at the center. There will be weddings, graduations, showers, not to mention Easter and Passover!! How will we handle all these occasions - fitting in our favorite foods and still seeing results at the scale.

One thing that can really help is our Mental Rehearsing tool. A motion picture in your mind of what will be happening on each occasion; what you will be wearing, who you will be talking to, what you will be eating. Watching a movie in you mind and watching the outcome YOU WANT can make a big difference in the actual day. As you see yourself breeze through the day talking to people, accepting their compliments (about how good you look), choosing wisely when the food is served, you are watching your success happen. When the actual day arrives it no big deal because you have done this before. You are confident in you ability. You know you can do this!!!

Mentally rehearsing for peak performance at YOUR next food related event!!

Try this for dinner:

4 servings - points value per serving 3

24 asparagus spears cut diagonally into 1 inch pieces
1/4 cup water
10 ounces lean, trimmed, boneless sirloin steak, cut into 1/4 inch strips
1/2 tsp salt
1/4 freshly ground pepper
4 scallions, thinly sliced on the diagonal
1 large garlic clove, thinly sliced
24 cherry tomatoes, halved

l. Combine the asparagus and water in a skillet and bring to a boil. Reduce the heat, cover, and simmer until the asparagus is tender, about 2 minutes. Pour off the water.
2. Sprinkle the beef with the salt and pepper; add it to the asparagus along with the scallions and garlic. Saute until the beef is cooked through. Add the tomatoes and saute until heated through, about 2 minutes longer.

See you at the meeting.

Friday, March 20, 2009


Hi Everyone,

Because you come to my meetings every week you know that I eat out a lot!!!! I ate out before I joined Weight Watchers, during the weight loss process, and continue to do so now. Almost 21 years at goal and eating out is part of that. I think that eating out is part of all of our lives. The reasons for eating out are endless - no time to cook, I didn't bring lunch with me to work, or the kids have activities.

Strategies for eating out differ depending on the reason why you are eating out in the first place. Asking yourself this question can help - Is this a special occasion or just dinner? The foods we eat will be different depending on why we are eating out . Everyday eating out (which is our focus this week) is about how to eat out on the run.

Knowledge and planning are the key. Check out the Dining Out book to see which fast food restaurant will fit better into your plan - Who's hamburg is less points McDonald's or Burger King? Which sandwich is the best bet at D'Angelos of Quiznos? How many points are in a slice of pizza?

The Complete Food Companion with help you decide what to get at the Italian Restaurant or how about Chinese tonight, or Mexican or Thai????

Armed with information when the you go to a restaurant you can relax and enjoy your meal knowing that you don't have to do the dishes or see the scale go up!!!!!

Try this for dinner some night.

makes 4 servings - 3 points per serving

24 asparagus spears cut diagonally into 1 inch pieces
1/4 cup water
10 ounces lean, trimmed, boneless sirloin steak, cut into 1/4 inch strips
1/2 tsp salt
1/4 tsp freshly ground pepper
4 scallions, thinly sliced on the diagonal
1 large garlic clove, thinly sliced
24 cherry tomatoes, halved

1. Combine the asparagus and water in a skillet and bring to a boil. Reduce the heat, cover, and simmer until the asparagus is tender, about 2 minutes. Pour off the water.

2. Sprinkle the beef with the salt and pepper; add it to the asparagus along with the scallions and garlic. Saute until the beef is cooked through. Add the tomatoes and saute until heated through, about 2 minutes longer.

See you at the meeting,


Friday, March 13, 2009


Hi Everyone,

Have you ever asked yourself the question - Why am I eating?

A friend of mine told me this story recently. She said - I used to go with a co-worker to get a latte and a brownie most afternoons around 3pm as a 'stress break' -- I changed that to a skinny latte and we split a brownie. Then I realized it was about 'getting away' and being with my friend and we started walking to the bakery and I would get water and occasionally a 'treat' skinny latte instead. It was about the friend, not the food.

Sometimes we do what we have always done without thinking. In order to change a behavior that is not helping us get where we WANT to go we need to rethink things that we do every day. We have to think about the comfort zone. Am I hungry? If I am, I should eat, if not recreational eating will not get me to my goal. Recreational eating is when I am eating because others are - or because others want me to. Taking care of ourselves without eating is something we need to develop. As in my story at the beginning visiting with a friend to relieve stress and relax does not require a brownie.

Check out the Week 4 book and the Reframing Tool. Reframing will help you manage your feeling in a more supportive way. A way that will help you get to your goal of weight loss success!!!!

Try this great kebab recipe -

Makes 4 servings - points value per serving 5

1/2 cup reduced sugar apricot preserves
1 Tablespoon lime juice
1 pound pork tenderloin, trimmed and cut into 20 chunks
16 fresh pineapple chunks
1 1/4 teaspoons jamaican jerk seasoning
1/2 teaspoon salt

1. Spray a broiler rack with nonstick spray and preheat the broiler.

2. To make the glaze, combine the preserves and lime juice in a small bowl; mix well and set aside.

3. Combine the pork, pineapple, jerk seasoning and salt in a medium bowl; toss to coat. Thread the pork and pineapple alternately on 4 (12 inch) metal skewers. Place the kebabs on the broiler rack and broil 5 inches from the heat, turning every 2 minutes, until the pork is cooked through, about 8 minutes. Brush the kebabs with half the glaze and broil 1 minute. Turn the kebabs, brush with remaining glaze, and broil until lightly browned, about 1 minute longer. Serve at once.

See you at the meeting!!!

Saturday, March 7, 2009


Hi Everyone,

Do you have a love/hate relationship with your workout clothes?? Do you look at those sneakers and hate them before you put them on to workout, but love them when it is time to take them off and relax!!! If you do I think you have a lot of company!!!!!!

We all know that daily activity is definitely important to our health. The latest recommendations from the American College of Sports Medicine and the American Heart Association are: in order to maintain health and reduce your risk for chronic disease (such as heart disease, high blood pressure, osteoporosis (loss of bone mass), certain cancers and type 2 diabetes), you should get a least 30 minutes of moderate-intensity exercise on 5 days per week.

At Weight Watchers we are not interested in training athletes, but in decreasing sedentary behavior.

Plus remember E= MF Exercise can equal more food.

What we need to do is find activity that we like to do and start with small doses. Start with 10 minutes a day. Or add ten minutes a day. When you go shopping walk around the mall for 10 minutes and then go into to store of your choice. Park 5 minutes away from work and walk to and from. Open your front door and walk out for 5 minutes and back for 5 minutes. Add 5 pound weights to your walk. Walk faster. All these things will get you moving in the right directions - Which one are you willing to do this week???

Makes 4 servings
Points value per serving 5

3/4 pound skinless, boneless chicken thighs, cut into strips
1 (4 ounce) package sliced fresh shiitake mushrooms
1/8 teaspoon salt
3 cups coleslaw mix
2 Tablespoons hoisin sauce
4 (7 inch) fat free flour tortillas

1. To make the filling, spray a medium nonstick skillet with nonstick spray and set over medium high heat. Add the chicken and cook, stirring occasionally, until lightly browned and cooked through, 5-6 minutes; transfer to a plate.

2. Spray the skillet with more nonstick spray. Add the mushrooms and salt; cook, stirring occasionally, until the mushrooms are softened, 2-3 minutes. Add the coleslaw mix and cook, stirring occasionally, until the coleslaw is wilted, 2-3 minutes. Add the chicken and cook, stirring frequently, until heated through, about 1 minute. Remove the skillet from the heat and stir in the hoisin sauce.

3. While the vegetables are cooking, warm the tortillas according to package directions. Spoon 1/2 cup of the filling into each tortilla, roll up, and serve at once.

See you at the meeting!!!


Saturday, February 28, 2009


Hi Everyone,

Wouldn't it be nice if we could come to Weight Watchers, sign our name and the weight we wanted to lose would just be gone!!

We know that change is not that easy - and in order to keep the weight off we have to change the way we eat (and think about food) and keep it changed. This takes some time and trial and error. Sometimes we think we are all set, and on the right track everyday and then something happens and we go back to our old habits. It might be a vacation, or a favorite restaurant or even being with a certain person.

Remember that we are always a work in progress. We need to take action every day. Each day is a new opportunity to move toward our goal. Each day we need to ask ourselves - what can I do today to get me closer to where I want to be. Sometimes it may be only one small step. Planning a Weight Watchers friendly meal, walking for twenty minutes on our lunch hour, or making sure we get the healthy oil are all things that will help do that. These are all things we can celebrate at the end of the day. I did something today to help achieve my goal!!!!

Eleanor Roosevelt said "The chief cause of failure or unhappiness is trading what we want most for what we want at the moment."

Try this for a great Weight Watcher friendly dessert:

4 servings - points value 3 per serving

1 1/2 Tablespoon chocolate hazelnut spread
4 Tablespoons chocolate syrup
2 1/4 cups fat-free whipped topping

1. Combine the chocolate-hazelnut spread and 3 Tablespoons of chocolate syrup in a medium bowl. Add 2 cups of the whipped topping, gently folding it in with a rubber spatula just until blended.

2. Spoon 1/2 cup of the mousse into each of 4 dessert goblets. Top each one with 1 Tablespoon whipped topping and 3/4 tsp chocolate syrup. Serve at once or refrigerate up to 2 days.

See you at the meeting!!

Friday, February 20, 2009


Hi Everyone,

How does monitoring yourself benefit you?

There are lots of ways to monitor oneself. Tracking helps us make sure that we are eating the right amount of food as well as all the food groups that our bodies need each day. Using the comfort zone allows us to monitor our bodies need for food. Am I hungry, or am I just eating? Am I allowing myself to get too hungry so that when I eat I am overeating? Using the simply filling food technique (found in book #6) can help us to monitor ourselves without writing down everything we eat. We simply choice from the filling foods, use our comfort zone to eat the portions that feel right. And we still have the 35 points for the week to keep us satisfied.

Awareness and control can make a big difference in your program. And all of these techniques will help you get there. Nothing is final. The plan that you use will evolve as you go along. Feel free to try new approaches to your program and see how they work for you. Learning from experience is one of the habits we talked about in the meeting last week, and as you try new things that is just what you are doing.

"Don't focus on the days when you failed. Focus on all the days when you won. Keep a chart, monitor your successes, and don't give up." Robert Butterworth


Points Value 2 - servings 12
You can use any dried fruit in these muffins. Try raisins, apples, or dates.

2 cups dry oat bran
1/4 cup packed brown sugar
1 tbsp baking powder
2 medium egg whites
1 cup buttermilk
1/3 cup molasses
1/2 cup unsweetened applesauce
3/4 cup dried apricot halves, finely chopped

Preheat oven to 450 F. Spray 12 muffin tins, set aside

In a large bowl, mix oat bran, brown sugar and baking powder. Make a well in the center of the mixture.

In another bowl; beat egg whites until foamy. Stir in buttermilk and molasses. Add buttermilk mixture to oat bran mixture and stir just until moistened. Fold in applesauce and apricots.

Spoon batter into muffin tin, filling each cup to the top. Bake until golden brown, 10 to 12 minutes. Remove from oven and cool 5 minutes. Remove muffins from tin and cool on a wire rack.

See you at the meeting.


Friday, February 13, 2009


Hi Everyone,

Habits can be our friends or they can lead us down the same old road. When we hear ourselves saying "that is what I always do" we have to stop and reassess. Is this something that is helping me get to my goal - or - is this something I should rethink.

In our Week 4 book this year are the eight habits of successful members. There is a quiz to take at the beginning of the book to see which of these habits we are doing fine with and which are ones we could use a little work on.

Losing weight and keeping it off is about more than just the food. It's also about why I eat. It's about replacing negative thoughts with positive ones and negative habits with positive ones. It all begins with awareness. Notice the times and places that foster negative thoughts and behaviors. Replace negativity with a positive attitude. Remind yourself over and over again that weight loss is what you want and it is worth the hard work. Nothing tastes as good as thin feels!!

And Remember people who attend Weight Watchers meetings on a weekly basis lose three times more weight than those who go it alone!!!

Here is an interesting Quesadilla to try:

Makes 8 servings - points value of 5 each serving

8 oz light cream cheese
1 cup shredded reduced fat Mexican style cheese, or reduced fat Monterey Jack cheese
4 1/2 oz canned chipotle peppers, chopped
2 Tbsp cilantro, chopped
1 tsp chili powder
1 tsp black pepper
8 medium flour tortillas

1. Preheat oven to 350F. Coat a large baking sheet with cooking spray.

2. In a bowl, combine cream cheese, Mexican cheese, chiles, cilantro, chili powder and black pepper. Mix well.

3. Arrange 4 tortillas on prepared baking sheet. Spoon cheese mixture evenly onto each tortilla, leaving a 1/4 inch border around the edges. Top each with second tortilla and press down gently. Lightly coat with cooking spray. Cover with foil and bake 25 minutes.

4. Slice each quesadilla into 4 wedges and serve warm.

Yields 2 wedges per serving

See you at the meeting!!!!


Friday, February 6, 2009


Hi Everyone,

At Weight Watchers we are dedicated to a lasting weight loss. This means as we follow the program our needs change. At first we are all looking for a weight loss, and we are excited when we get it. We think about eating the foods that will help to make it happen, and we perhaps do not eat some foods that we really like because we find them hard to control.

As time goes on we miss those foods that we really loved. We realize that we don't want to live forever without them. Maybe we need to control portion size and how often we eat them, but we need to learn to fit them in. The same goes for restaurant eating. At first we might not want to eat in a restaurant because we are not sure how to count the food - so we eat at home more. Then, as life happens we want to eat out with friends and family so we do not feel deprived. Our needs change.

Weight watchers is about keeping the weight off - I lost 37 pounds 20 years ago. At first I was only concerned with what I lost each week. But, as time went on I needed to learn to live my life. I started by focusing on my favorite foods and how I could fit them into my program. I did not need to eat them all in one day and then "pretend" I was only going to eat "weight watcher" foods from then on. I learned to use portion control with positive self talk - I can eat again tomorrow when I will have a new daily points target. I can plan in a treat this week using my 35 points and then a different one next week.

Weight Watchers' advanced skills, helpful habits and tools for living sure did help. At the meetings I asked questions, brought up my challenges and got lots of info from other members. Tips and ideas that I still use today. I truly believe the meetings are the magic.

How about some shrimp this week?

4 servings - points value 3

1 spray olive oil cooking spray
2 tsp olive oil
1 pound shrimp
2 tbsp fresh lemon juice
1 tsp no salt lemon herb seasoning
1/4 tsp table salt
1/4 tsp black pepper
2 tbsp parsley

1. Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp and saute 1 minute.

2. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Saute until shrimp are bright pink and cooked through, about 3 minutes.

3. Remove from heat and stir in parsley. Yields about 3 ounces of shrimp per serving.

See you at the meeting!!!


Saturday, January 31, 2009


Hi Everyone,

Did you notice that the guideline for water has changed. The new guideline is that we need 6 (8 oz) glasses of liquid each day. All liquid counts: water, milk, juice, diet soda, coffee or tea. The best choice is water.

Some of us have heard that drinking water fills you up and flushes you out. But science doesn't back that up.

However, water is an important nutrient and does many things in your body. It aids in digesting food, absorbing nutrients, regulating your body temperature and preventing constipation.

So drink up!!!!

How about some Orange Beef with Broccoli?

Makes 4 servings - 4 points per serving

1 large navel orange
3/4 pound thin-sliced top round steak, trimmed and cut into strips
1/2 teaspoon salt
3 teaspoons Asian (dark) sesame oil
1 (12 ounce) bag broccoli slaw
1/8 teaspoon black pepper

1. Grate 2 teaspoons of the zest from the orange ; squeeze 3/4 cup of juice. Combine the steak with 1 teaspoon of the orange zest and 1/4 teaspoon of the salt in a medium bowl; toss to coat. Set aside the remaining 1 teaspoon orange zest and the orange juice.

2. Heat a large nonstick skillet or wok over medium high heat until a drop of water sizzles on it. Add 2 teaspoons of the sesame oil and swirl to coat the pan. Add the steak mixture and stir fry until the steak is no longer pink, about 2 minutes. Transfer to a plate.

3. Heat the remaining 1 teaspoon sesame oil in the skillet. Add the broccoli slaw and stir fry until it begins to wilt, 3-3 1/2 minutes. Stir in the reserved 3/4 cup orange juice and cook 30 seconds. Add the steak mixture and cook, stirring frequently, until hot, about 1 minute. Remove the skillet from the heat; stir in the reserved 1 teaspoon orange zest, the remaining 1/4 teaspoon salt, and the pepper. Serve at once.

See you at the meeting!!!


Saturday, January 24, 2009


Every journey begins with one small step. At Weight Watchers that first step is walking through the door and joining. When we do this we are asking for help. Sometimes that is the hardest thing to do. When we come to Weight Watchers we come to lose weight, but we may not be sure how much or, that goal weight may seem like it is very far away.

At Weight Watchers we ask members to start the process of achieving their goal weight by setting a small goal, and then another small goal. Each small goal as achieved brings us closer to the final goal and lifetime membership. We start with 5 pounds, or a dress size, or 5% of our body weight. These small goals can help us stay motivated on the journey to our ultimate goal. Each small goal achieved gives us a reason to celebrate. Each victory helps us build confidence in our own ability to succeed.

When we set goals for ourselves their are four criteria we should use: (1) stated in the positive, (2) specific, (3) within our control, and (4) a good fit with our life. Each time we achieve our small goal we should reset another. One by one the goals will be achieved, and day by day we will be closer to our goal of long term weight loss.

This is a great week to start goal setting. "People with goals succeed because they know where they're going. - Earl nightingale

Here is an excellent soup recipe:


3/4 pound skinless, boneless chicken breasts, cut into 1" cubes
3 small or 2 medium sweet potatoes, pared and cut into 1" cubes
1 large onion, chopped
1 can (29 ounces) salsa-style diced tomatoes with chilis (undrained)
1 can (14 1/2 ounces) fat free chicken broth
1 teaspoon dried oregano leaves
1/2 teaspoon ground cumin
1 1/2 cups frozen corn kernels (do not thaw)

1. In 4 quart slow cooker combine chicken, sweet potatoes, onion, tomatoes, broth, oregano, and cumin; cover and cook on low for at least 6 hours.

2. Stir in corn; cook on high until chicken and vegetables are very tender and 30 minutes.

Makes 4 servings - 5 points per serving

See you at the meeting!!


Sunday, January 18, 2009


Hi Everyone,

When was the last time you were tempted to eat for reasons other than hunger?

What would life be like if you only ate when you were hungry?

Sometimes it is hard to determine why we are eating - is it tempting food lying around, or am I hungry, or is it something else. Learning how to keep that just right feeling of fullness will help us make better food choices throughout the day. Keeping track of the comfort zone on our daily trackers each day can help us do just that.

The week 4 book of habits of successful members talks about managing your feelings, making sure that we are not emotional eating. If it is emotional eating we need to stop and reassess. Think of what we are looking for and how else we can get that feeling. Maybe we need to take a walk, or call a friend, or have a cup of tea or coffee and sit and relax. So next time you go for the frig - HALT - and ask yourself am I :


Try this breakfast casserole.

Makes 8 servings
Points value per serving: 4

2 cups fat free milk
2 large eggs
2 egg whites
2 Tablespoons chopped fresh parsley
2 tsp Dijon mustard
1/2 tsp salt
1/4 tsp cayenne
1 (8 oz) loaf whole wheat french bread, cubed (about 4 cups)
1 (7 oz) package frozen fully cooked turkey sausage links, thawed and sliced
1/2 cup reduced fat shredded cheddar cheese

1. Spray a 9 x 13 inch baking dish with nonstick spray.

2. Whisk together the milk, eggs, egg whites, parsley, mustard, salt and cayenne in a large bowl. Stir in the bread and sausage. Let stand stirring occasionally, until the bread is moistened, about 10 minutes. Transfer to the baking dish and spread evenly. Cover and refrigerate at least 8 hours or overnight.

3. Preheat the oven to 400 F. Remove the strata from the refrigerator; uncover and let stand 10 minutes.

4. Sprinkle the strata with the cheese and bake until golden and a knife inserted in the center comes out clean, about 45 minutes. Let stand 5 minutes before serving. Each serving 3/4 cup.

See you at the meeting.


Saturday, January 10, 2009


Hi Everyone

Eating within your points budget can be a real balancing act. We need to eat foods that satisfy us, but we also need to be full. Feelings of hunger and deprivation are two big reasons we sometimes don't stick with our program. Our weight loss is an ongoing process and is not going to happen overnight, so we need to make sure we learn to incorporate our favorite foods into our program.

Studies show that a successful weight-loss plan incorporates the concept of flexible restraint. Flexible restraint includes enough structure to limit our food intake and enough flexibility to keep the foods we love in our program.

The Momentum Plan helps us do this by giving us the filing foods list to keep us full - and the Weekly Points allowance to fit in those favorite foods. The balance is important and planning can make it all happen.

Remember -

Success is a journey, not a destination - Ben Sweetland

Here is a list of the Traditional meetings I do in case you need to go to a different meeting:

Monday - Hyannis Center 5:30 and 7:00 pm
Tuesday - Plymouth VFW - 8:30, 10:00 and 12:00 noon
Halifax - St. David's Church - 4:30 and 6:00pm
Wednesday - Buzzards Bay K of C 9:30am
Hanover Center 5:30pm
Thursday - Hyannis Center - 8:30am
Sandwich American Legion 5:30pm
Saturday - Falmouth Beach House - 8:00 and 9:30 am

Try this new recipe to add some variety to your menu


4 (1/4 pound)boneless center cut pork loin chops, trimmed
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
3 Tablespoons all purpose flour
2 teaspoons olive oil
1 1/2 tablespoons chopped fresh rosemary
1/2 cup dry red wine

1. Season the pork with the salt and pepper. Spread the flour on a sheet of wax paper. Coat the pork with the flour, shaking off the excess; discard any leftover flour.

2. Heat the oil in a large nonstick skillet set over medium high heat. Add the pork and rosemary; cook until the pork is golden brown and until an instant read thermometer inserted in the side of a chop registers 160 F, 4-5 minutes on each side. Transfer the pork to a platter; keep warm.

3. Add the wine to the skillet; bring to a boil. Cook, stirring to scrape up the browned bits from the bottom of the skillet, until reduced to 1/4 cup, 2 to 3 minutes; pour over the pork.

Have a great week and I will see you at the meeting.