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 24, 2009
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
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
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
"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
Saturday, June 27, 2009
IT'S BBQ TIME
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.
STRAWBERRY COLADA COOLER
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,
Lorraine
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.
STRAWBERRY COLADA COOLER
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,
Lorraine
Friday, June 19, 2009
PLAN FOR SUCCESS
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
Lorraine
MACARONI SALAD
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.
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
Lorraine
MACARONI SALAD
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
GET FIT FOR FREE ( OR CHEAPER)
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 www.teamweightwatchers.com.
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???
TUSCAN POTATO AND PEPPER PACKETS
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.
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 www.teamweightwatchers.com.
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???
TUSCAN POTATO AND PEPPER PACKETS
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.
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