|
February 8, 2009
|
Healthy Thoughts/Healthy Actions Weight Watchers Newsletter #32 |
|
|
|
|
|
Happy February!
So here we are already plowing
into 2009. So many plans
and dreams begin at this time of
year. What are your dreams? To
lose some weight...how much? To exercise more...what will you do and when? To eat healthier? How will you do that?
I am asking these questions based on a meeting we had last week focusing on our goals. So often we dream about what we will look like when we fit into a size___. Or how svelte we will be when we are dedicated to our exercse regimen. But if we do not actually plan the hows, whens and wheres of it, all we have are fantasies.
I challenge you to set yourself up for one, solid, attainable goal for February. It can be a small, easy one or a big exciting one. But do it...and then DO it!
|
|
MEETING TOPICS:
WEEKS OF
FEBRUARY 8 AND FEBRUARY 15, 2009 
The week of February 8th we will be looking at strategies for eating out, and those mysterious numbers in parentheses () after the points values, we see in our current Weight Watcher materials.
And the week of the Feb 15th the subject of creating good habits will be explored. We will be talking about the habits of successful members. Wouldn't you like to know them?
|
|
RECIPES FOR THIS ISSUE
Members often are at a loss as to how to make exciting vegetables. Here are 3 rather general recipes. With these you can use your imagination and play with them to make your own combos.
DELICIOUS ROASTED VEGETABLES
|
|
Serves 4
Points 1
1 tsp olive oil
spray oil
1/2 onion, chopped in chunks
4 garlic cloves, chopped in chunks
2 celery stalks, chopped in chunks
1 red pepper, chopped
1 zuchinni, halved and sliced horizontally
1 beet, peeled and chopped into chunks
1 parsnip, peeled and chopped into rounds
2 carrots peeled and chopped into rounds
1 nice long sprig of fresh rosemary, or 1 T dried rosemary, chopped finely
salt and pepper to taste
Preheat oven to 450. Spray large roasting pan with oil, and drizzle with tsp of oil as well. Lay vegetables in a single layer on the pan and spray them with oil. Sprinkle with rosemary, salt and pepper, and bake for 20 minutes turning to brown on both sides. Use whatever combination of vegetables appeals to you, like: eggplant, mushrooms, cauliflower, yellow squash, butternut squash, etc.
Also feel free to experiment with the spices. Try basil and oregano for a more Italian flavor, or curry powder can be different. This is a very versatile dish, as they are a side vegetable, but also great chopped in salads, or in a sandwich or a wrap.
JANET'S SUPER EASY PAN VEGETABLES
Serves 4
Points 0
spray oil
2 cloves garlic, chopped, or 2 Dorot Garlic Cubes (see newsletter #31)
1 head broccoli, chopped
1/4 cup Braggs Amino Liquid (see below)
water to cover bottom of pan
salt and pepper to taste
Spray a large skillet and heat oil. Add garlic or garlic cubes and stir to brown or melt. Add onion and brown. Add broccoil, and saute for a few minutes until brown on one side. Squirt with Braggs Amino Liquid and add just enough water to cover the bottom of the pan about 1/2 inch. Add salt and pepper and cover. Let it cook down for about 3-5 minutes. Watch to keep from burning.
This can method can be used with cauliflower, brussel sprouts (my favorite!), green beans, etc. Again, play with different vegetables and spices. You can do an Asian version by using soy sauce instead of Braggs, and sauteing fresh chopped ginger with the onion and garlic.
CARROTS AND APPLES SAUTEED
Serves 4
Points 1
Spray canola oil
2 large carrots, or 4 smaller ones, peeled and sliced in rounds
1/3 yellow onion, diced
1 Fuji or other firm apple, diced
Stevia, Zsweet, or Zylitol to taste
salt to taste
Spray pan with oil and saute all ingredients until partially soft and browned on one side. Add a small amount of water to cover bottom of pan, and sprinkle with sweetner and salt. Cover and cook until water evaporates.
This is a great way to get your kids to eat vegetables. Try it wih beets, parsnips or cauliflower.
.
|
|
PRODUCT RECOMMENDATIONS
BRAGGS AMINO LIQUID
I have put this in my newsletter before, but it is such a valuable ingredient to have in your house,
I thought I would mention it again. I use it in the recipe above, but also as a soup base, a salad dressing with basalmic vinegar, and just a spark in sauces.
LIQUID STEVIA
 My lovely co-worker, Linda, will be so happy to know I finally tried her liquid Stevia, and I am sold! The one pictured is not the one I am now using, which is the Whole Foods brand, but it is vanilla flavored, and is subtle and deliciously sweet. This is a natural sweetner made from a tropical plant. 1/4 of an eye dropper is lovely for a cup of tea.
I would be so happy if y'all would wean yourself away from artificial sweetners, and use natural alternatives such as Stevia, Xylitol or Zsweet.
|
THIS MEETING HAS BEEN DOING GREAT! COME CHECK IT OUT!
TWO IMPORTANT ANNOUNCEMENTS FOR THE THURSDAY SONOMA MEETING!!!
THE TIME OF THE MEETING HAS CHANGED. THE WEIGH IN IS AT 4:45 AND THE MEETING IS AT 5:15, TO ACCOMODATE THOSE OF YOU COMING FROM WORK.
AND...ON FEBRUARY 12 WE WILL BE MEETING IN A ROOM ACROSS THE COURTYARD, SO LOOK FOR SIGNS POSTED DIRECTING YOU. THIS IS THE ONLY TIME WE WILL MEET THERE.
|
50 MILES A MONTH
A member gave me a very interesting article, from the AARP Bulletin, actually, about walking. It said that if you walked 50 miles a month (12.5 miles a week or 1.8 miles per day, on average) at 3.5 miles per hour, here are the benefits...
1) Increase aerobic capacity 19%
2) Increase physical function 25%
3) Decrease risk of disablility 41%
4) Weight loss: each walk 150 calories, monthly 1.3 lbs, yearly 15.6 lbs
5) Improve cardio-vascular function: Heart disease and Stroke potential decrease 33%, Type 2 diabetes potential decrease 71%
6) Battle degenerative disease; 40% lower risk of Alzheimers, 46% lower Arthritis, 0% loss of bone density
7) Accelerate recovery from depression, skin wounds
8) Fight cancer: Breast 18% lower risk, colon 31% lower, all forms 33% higher survival rate.
If this isn't motivation to get out in the world and walk, take a look out the window at the beauty which surrounds us. In going out and exploring and experiencing it you're also doing your body a huge favor!
|
Healthy Thoughts/ Healthy Actions
If you find yourself knowing what you should be doing in the realm of weight loss, and are not doing it, you might want to consider exploring the world of Life Coaching. Find out how to live the life you truly want to be living.
Learn more by visiting my website: www.healthythoughtshealthyactions.com |
|
|
|
|
|
|
|
