HAVE YOU EVER JUST SNAPPED?

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,

Lorraine

BACON-CHEDDAR MASHED POTATOES
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.

MANAGING RESTAURANTS

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.

Lorraine

CHOCOLATE MARSHMALLOW BARK
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.

RECOVERING FROM SUMMER PART 1

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!!!

Lorraine

OVERSTUFFED AVOCADO - BLT PIZZA
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.

CONTROLLING CRAVINGS

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.

Lorraine

BBQ CHICKEN AND GRILLED SWEET POTATOES
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.

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.

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.

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