Friday, July 31, 2009

THE BEYOND CHICKEN FOOD SWAP

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.

Lorraine

SPINACH-FETA SCRAMBLE
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

NO MORE DIETING

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,
Lorraine


CHILI RUBBED BEEF TENDERLOIN
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

MOVE MORE - WHATEVER THE WEATHER

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.

FETTUCCINE WITH EGGPLANT, MOZZARELLA AND TOMATOES
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!!!

Lorraine

Friday, July 10, 2009

GARDEN OF SUCCESS

GARDEN OF SUCCESS

PLANT FIVE ROWS OF PEAS:
PATIENCE
PERSEVERANCE
PREPARATION
PLANNING
POSITIVENESS

PLANT 3 ROWS OF SQUASH:
SQUASH NEGATIVITY
SQUASH DIETING
SQUASH DEPRIVATION

PLANT FIVE ROWS OF LETTUCE
LET US BE POSITIVE
LET US TAKE RESPONSIBILITY
LET US BE IN CONTROL
LET US REWARD OUR ACCOMPLISHMENTS
LET US BE EMPOWERED

NO GARDEN IS COMPLETE WITHOUT TURNIPS
TURN UP WITH A POSITIVE ATTITUDE
TURN UP WITH A SMILE
TURN UP WITH NEW IDEAS
TURN UP WITH REAL DETERMINATION
TURN UP WITH SUCCESS

MAY YOUR GARDEN FLOURISH!!

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.

CLASSIC COLESLAW
serving size 3/4 cup - points value 1

1 HEAD GREEN CABBAGE, SHREDDED
1 CUP FAT FREE MAYONNAISE
1 CUP FAT FREE SOUR CREAM
2 TABLESPOONS DIJON MUSTARD
1/2 TEASPOON SALT
1/2 TEASPOON FRESHLY GROUND PEPPER
1/4 TEASPOON HOT PEPPER SAUCE
2 CARROTS, SHREDDED

1. PLACE THE CABBAGE IN A LARGE BOWL OF COLD WATER; LET STAND 1 HOUR (MAKES CABBAGE CRISPIER)DRAIN AND DRY.

2. COMBINE THE MAYONNAISE, SOUR CREAM, MUSTARD, SALT, PEPPER, AND HOT PEPPER SAUCE IN A LARGE BOWL. ADD THE CABBAGE AND CARROTS; TOSS TO COAT. REFRIGERATE, COVERED, UNTIL READY TO SERVE.

See you at the meeting,
Lorraine














Lorraine

Friday, July 3, 2009

FIVE SERVINGS A DAY

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.

ASIAN CHICKEN AND MANDARIN ORANGE SALAD
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.
Lorraine