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June 28, 2009
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Healthy Thoughts/Healthy Actions Weight Watchers Newsletter #42 |
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Hi Everyone!
 As I write this it is steaming hot with a gorgeous breeze and I have just returned from the beach...ahhh...what a lovely way to take time for myself. Those of you in the meetings this last week will recall our discussion around time management and how it all comes down to taking time for you! If you come first you will make the time for exercise, for healthy food shopping, for cooking and for fun. So this issue I have included a section on time saving tips and tricks to give you more time to indulge your inner child and have a great, skinny summer! |
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MEETING TOPICS:
WEEKS OF
June 28 & July 5
 The week of June 28th the topic is Summer Parties & BBQs! We had a meeting before Memorial Day which covered the same topic, so this week I want to focus on specific recipes you cook for gatherings. Bring in ideas, food product packages, or the recipes themselves and let's share our great summer fare!
 And the week of the July 5th we will be entering the Fruit & Vegetable Challenge!! Weight Watchers wants everyone to get excited about the delicious and nutritious world of fresh produce!
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RECIPES FOR THIS ISSUE
It is a great time of year to make cobblers, and Lani from Santa Rosa sent in a delicious sounding Weight Watcher recipe from the website.
I was also intrigued when Sandra from Santa Rosa told me about her 2 point scones, and we have the recipe here as well, so two great sweet treats this issue!
Berry Cobbler
INGREDIENTS:
2 cup(s) blackberries
2 cup(s) strawberries, hulled and halved
1/4 tsp table salt
2 tbsp cornstarch
1/4 cup(s) sugar
2/3 cup(s) all-purpose flour
1 tsp sugar
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp table salt
1/8 tsp ground cardamom
1/2 cup(s) buttermilk
INSTRUCTIONS:
Preheat oven to 400ºF. In a shallow, 2-quart ovenproof dish, stir
together berries, 1/4 teaspoon of salt, cornstarch and 1/4 cup of
sugar. Bake until hot, about 5 minutes.
Meanwhile, prepare topping: In a bowl, stir together flour, 1
teaspoon of sugar, baking powder, baking soda, 1/4 teaspoon of salt and
cardamom. Stir in buttermilk to form a sticky dough.
Remove fruit from oven. Drop dough by heaping tablespoons onto
fruit to form 6 biscuits. Bake until biscuits are golden and fruit is
bubbling, about 25 minutes. Allow cobbler to sit for 5 minutes for
fruit to firm up before serving. Yields about 1 cup fruit and 1 biscuit
per serving.
6 servings 3pts per serving
1 cup + 2 tablespoons
all-purpose flour
1 tablespoon
sugar
1 teaspoon baking
powder
¼ teaspoon baking
soda
¼ teaspoon
salt
½ cup plain low-fat
yogurt
1 large
egg
1 tablespoon margarine,
melted and cooled
DIRECTIONS:
Preheat the oven to
425F. Spray a baking sheet with nonstick spray.
Combine the flour,
sugar, baking powder, baking soda, and salt in a bowl. Combine the yogurt, egg,
and margarine in another bowl; stir just until blended.
On a lightly floured
counter, roll out the dough into a ¼ inch-thick round. With a sharp knife, cut
the dough into 12 wedges. Arrange the wedges on the baking sheet. Reduce the
oven temperature to 400 degrees F. Bake until the scones are golden brown, 12-15
minutes. Cool on a wire rack 10 minutes.
Per
serving (1 scone): 70 Cal, 2 g Fat, 0 g Sat Fat, 19mg Chol, 135 mg Sod, 11 g
Carb, 0 g Fib, 3 g Prot, 67 mg Cala. POINTS: 2
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SAVE OUR STATE PARKS!!!
As you might already know the proposed budget cuts will close all California State Parks, with the exception of 5 which are not local. This means Annadel, which I know many of you frequent on a regular basis...Imagine it without bathroom facilities, security, trail maintenance, etc. Now imagine that for Armstrong Woods, the Sonoma Coast Beaches, and all the other State Parks in this beautiful state!!
I mentioned this in the last issue and I feel it is so important I am hoping all of you who care will take the initiative to click the link below, which sends a letter to all the important decision makers. Even if you responded to the previous issue's requests please click this link and let them know how you feel!
PLEASE TAKE A MINUTE TO SEND THIS URGENT MESSAGE THAT YOU DO NOT WANT OUR PARKS TO CLOSE!!
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TIPS FOR SAVING TIME In the meetings this week we shared some great ideas for making the most of our time on this journey of weight loss and self care. Here are some great thoughts...
EXERCISE EFFORTS
It seems the most common thing we "do not have time for" is exercise, so here are some ways to stop using that phrase anymore:
1) Get up earlier. Seems a simple enough idea, doesn't it? It is summer: days are longer and hotter. Use the cool morning hours to get your body moving!
2) Wrangle a friend into comitting to walk or bike with you on a regular basis. Nothing like the support of others to keep us on track.
3) Schedule it into your day planner. Use a Blackberry? A planner of some sort? Every day at __am/pm you schedule a workout. Nothing gets booked for that time!
4) Figure out a way to do it at home: an exercise/dance DVD, an exercycle or eliptical in your home, in front of the TV, or a WII. And if you don't know about the WII, you might just love having one!!
SHOPPING AND PLANNING
Another thing we seem to be challenged by is shopping and planning. Here are what the members say...
1) Make a list! Shopping is so much easier and faster (not to mention cheaper and more point friendly, generally) when you know what you're going to the store to buy.
2) Figure out what you will be cooking for the week (look up recipes or make a general plan) and make a list of the ingredients you'll need for those meals.
3) Cook a week's worth of dinners in a single afternoon/evening. For example: make a pot of chili which will last for days, grill a whole bag of frozen chicken breasts and use them for sandwiches, wraps, and assorted other meals. Do the same with roasted vegetables.
4) Buy pre-chopped vegetables. Love salads but hate the time it takes to wash, dry and cut lettuce? Buy it prechopped and bagged. You can buy all manner of vegetables prechopped at most markets: Trader Joes has an amazing selection!
GREAT FOOD SHORTCUTS
Here are some really smart food ideas which are great shortcuts and healthy too!
1) Precut vegetables, such as listed above.
Try the fresh stir fry vegetables mix at Trader Joe, or the pre-cut sweet potato french fries at TJs.
2) Healthy frozen choices might be Breaded Chickenless Nuggets at TJs or Chicken Teriyaki (see below).
3) Meat & Fish: Ever stop to realize it takes you just as long to broil or grill a pork chop or a piece of salmon as it does to heat a frozen dinner?
4) Fast Healthy Grains: Couscous is the 5 minute cook's dream grain. It takes minutes and is delicious! And how about an ear of corn as your carbohydrate choice for dinner? Lower points than other carbs and super fast!!
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PRODUCT RECOMMENDATIONS
TRADER JOE'S FROZEN CHICKEN TERIYAKI
I would never have found this gem of a product had they not been sampling it last week. Absolutely delicious chicken, even without the sauce, which comes as a separate packet (so you can control how much you put on). Fast fast fast to heat and serve! And 1 cup for 3pts, which is a generous portion, and absolutely true to the real thing!!
QBEL CHOCOLATE ROLL UPS & WAFER BARS
Again the magic of sampling won me over: those smart marketing people! I found these at Whole Foods and I have to say they are very healthy AND very delicious, as well as a major bargain at 2 points for the roll-ups and 3 for the wafer bars!
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Life Coaching/
Weight Counseling!
I am aware there are many of you who know you should be returning to the meeting room, but cannot find that excitement and motivation you once had. Wouldn't it be wonderful to unlock the secret to success in this realm? Take a chance and contact me to sample the amazingly transformational path of lifecoaching.
I also do weight counseling, so if you are needing ideas for shopping, cooking, eating out, and functional planning to make this journey easier just talk to me.
I offer a free sample session in either realm. Just respond to this email.
For more information about coaching or counseling check my website:www.healthythoughtshealthyactions.com | |
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