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.
Lorraine
CITRUS GARLIC PORK LOIN
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.
Friday, September 25, 2009
Saturday, September 19, 2009
WHERE ARE YOU GOING?
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!!!
Lorraine
MICROWAVE APPLE-PEAR CRISP
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.
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!!!
Lorraine
MICROWAVE APPLE-PEAR CRISP
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
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.
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.
Saturday, September 5, 2009
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.
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.
Saturday, August 15, 2009
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.
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.
Friday, August 7, 2009
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.
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.
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.
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.
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