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!!
Lorraine
How about this for a great appetizer!!
GRILLED CLAMS CASINO
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 29, 2009
Friday, May 22, 2009
KEEPING OUR MOTIVATION HIGH
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!
GRILLED DRUMSTICKS WITH MOLASSES BARBECUE SAUCE
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!!!
Lorraine
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!
GRILLED DRUMSTICKS WITH MOLASSES BARBECUE SAUCE
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!!!
Lorraine
Saturday, April 25, 2009
TO CARB OR NOT TO CARB????
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.
DATE AND ALMOND OATMEAL
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.
Lorraine
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.
DATE AND ALMOND OATMEAL
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.
Lorraine
Friday, April 17, 2009
BLT'S
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.
YOU CAN DO IT!!!!!!
SWEET POTATO AND SQUASH BAKE
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!!!
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.
YOU CAN DO IT!!!!!!
SWEET POTATO AND SQUASH BAKE
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
EVERY JOURNEY BEGINS WITH ONE STEP
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.
CLASSIC BANANA FOSTER
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.
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.
CLASSIC BANANA FOSTER
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
SELF CONTROL - CAN I DEVELOP IT??
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!!
APRICOT UPSIDE DOWN CAKE
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.
Lorraine
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!!
APRICOT UPSIDE DOWN CAKE
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.
Lorraine
Friday, March 27, 2009
IT'S A CELEBRATION
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:
BEEF WITH ASPARAGUS AND CHERRY TOMATOES
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.
Lorraine
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:
BEEF WITH ASPARAGUS AND CHERRY TOMATOES
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.
Lorraine
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