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October 4, 2009
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Healthy Thoughts/Healthy Actions Weight Watchers Newsletter #49 |
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LAST ISSUE TO LET ME KNOW YOU WANT TO STAY ON THE NEWSLETTER LIST!
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Even if you just began receiving this newsletter please let me know you'd like to stay on my list!
Thanks!
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Hi Everyone!
Those of you who were in the meetings these last couple of weeks will likely agree that our topics of Goal-Setting and Emotional Eating were valuable ones. I know many of you really take to heart what we discuss in the meeting room and I have heard from several of you how setting goals, especially short term ones, was really helpful this past week.What is a short term goal for you? Is it 5 lbs, your 10%, a clothing size, or maybe a bigger hill to climb? Do you have one? If not what might be a reachable one for you?Maybe a goal could be to deal with an emotional eating pattern. We discussed 3 ways to handle emotional eating:
2) Alternative Food: If you know you are a stress eater, for example, what foods do you have available which allows you to indulge this feeling and not do damage?
3) Alternative Thinking: Your emotions are yours alone. You choose to feel them, and you can choose to feel differently. It sounds impossible to some of you, but you are in control.
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MEETING TOPICS:
WEEKS OF
October 4 & October 11
The week of October 4 the topic is
2 Exciting 2 Be Boring!
We will be exploring how we can get ourselves into a boring place on this journey and what we can do to spice it up. In this discussion we'll be looking at exercise and food choices and how 2 points, either in the right foods, or amount of activity, can make all the difference!
And the week of the October 11 we will be talking about Taking Care of Yourself.
It is easy to look after others, and sometimes we feel guilty asking for what we want and need. An important topic for sure! |
RECIPES FOR THIS ISSUE Last issue I focused on tomatoes, as many of us have millions of them in the garden. Well another overflow food for me right now are apples. I am on a golden delicious orchard and have an overabundance so am getting creative!
APPLE CHUTNEY
Chutney is a condiment used in Indian restaurants, to offset spicy food, though I enjoy it on toast instead of jam, and as a delcious side with roasted meats, chicken or fish. This also makes a great holiday food gift!
15 tart apples - peeled, cored, and finely chopped
1 yellow onion, quartered
1 sweet red pepper, chopped
3 (1 inch) pieces fresh ginger root, peeled
1 cup white wine vinegar
1/2 cup ZSWEET or Xylitol*
1/3 cup brown sugar
1/2 teaspoon cinnamon
1/2 teaspoon white pepper
1/2 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
In a saucepan, mix the apples, onion, ginger, vinegar, ZSWEET (or Xylitol), brown sugar, cinnamon, white pepper, cardamom, and nutmeg. Bring to a boil, reduce heat, and cover. Simmer 30 minutes, stirring frequently, until the apples are tender. Mix in some water if necessary to keep the ingredients moist. Remove the onion and ginger, and store in the refrigerator until ready to serve. Approximately 1 pt per 2 TBL. (20 pts in entire recipe, so figure out how many servings your batch makes and divide it)
APPLE TURNOVERS
This recipe is from a classic old WW cookbook: In One Pot. I made it once years ago and just found it again. A must try recipe!
4 medium apples, peeled, cored and chopped into 1/2" cubes
1/3 cup golden raisins
4T ZSWEET or Xylitol*
1 tsp powdered ginger or 11/2 tsp cinnamon
1/4 cup water
6 sheets phyllo dough, thawed per package directions
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Preheat oven to 350. Spray baking sheet with spray oil and set aside.
Spray a large non-stick skillet and saute apples, raisins and 3 T of the ZSWEET (or Xylitol). Cook for 3 minutes and stir in ginger (or cinnamon) and water and cook until water evaporates and apples are soft. Let mixture cool for 15 minutes.
Place one sheet of the phyllo dough on a work surface with the long side near you. Spray lightly with oil and top with a second sheet. Spray lightly and top with a third sheet. Cut the stack horizontally into 3 long strips. Place a scant 1/3 cup of apple mixture in the center bottom of each strip and fold one side of strip over the filling to meet the other side to form a triangle. Continue folding from corner to side of strip, like a flag. Repeat with the three remaining sheets of phyllo for 6 turnovers total.
Place fold side down on baking sheet and spray, and top with remaining ZSWEET or xylitol. Bake 20-25 minutes or until golden brown.
6 servings 2 pts each.
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PRODUCT RECOMMENDATIONS
You'll notice in the recipes above I have used the ingredients ZSWEET or Xlitol. These are natural sweeteners, which look, feel and taste just like sugar so are easy to measure and cook with, as opposed to sweeteners like Stevia or artificial ones, like Splenda. I mention these frequently in my meetings so I know many of you are aware of them. I would love to steer people away from artificial sweeteners and these are both amazing!
 
ZSweet is made from Erithratol, which is a natural forming sugar. It has 0 calories, and is safe for diabetics. Look it up at www.zweet.com to get more information.
Xylitol (pictured above is one brand: there are many, and the one called simply "xylitol" is usually the least expensive) is made from corn cob or birch bark and is not point free, but is 1/2 the points of sugar. Dentists have been prescribing it for years as it is excellent for decreasing tooth decay.
One warning, however: it is highly poisonous to dogs, so don't bake or cook something with it and give it to your pooch!
Both of these can be found at Whole Foods and Olivers.
SENSIBLE FOODS DEHYDRATED FRUIT PACKETS
If you have not yet discovered these wonderful treats look for them in Whole Foods, Olivers, Sonoma Market, etc. They are foil packets filled with crunchy, delicious combinations of fruit. Each pouch is one point and wonderfully satisfying! They are just fruit and nothing else!
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Life Coaching/
Weight Counseling!
Besides being a Weight Watcher leader I am a certified Lifecoach, specializing in weight management issues. If you are coming to meetings yet not really following the program and don't know why, or if you cannot seem to even get yourself back to the meeting room, maybe something deeper is going on which needs exploring. Conquer this demon for good! Contact me and let me give you a free sample session so you can understand how coaching works. I also work with any manner of life transition: job loss, relationship challenges, etc.
COACHING CAN DONE IN PERSON OR BY PHONE
For more information about coaching or counseling check my website:
www.healthythoughtshealthyactions.com | |
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