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December 27, 2009
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Healthy Thoughts/Healthy Actions
Weight Watchers Newsletter #55
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Hi Everyone!
It is officially winter, and although the picture here is lovely I am so grateful we do not have to deal with snow! In fact, I am grateful for so many things I cannot count them! This time of year is a time of reflection. As we come close to the new year and the new decade (!) it is a time for looking back on what we have accomplished, and what we still want to do going forward. Some of you may be grumbling to yourselves as you read this "well I haven't lost the weight I wanted to lose...", or something along those lines. Well I challenge you to acknowledge even the smallest changes you have made. Maybe you cut out one food you had been over-eating, or you stopped snacking in front of the computer, or...? Even if it seems nothing to you, all those little "nothings" add up to a big something in the long run. Celebrate the baby steps, as they will get you where you want to go if you just take the time to notice them. |
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MEETING TOPICS:
WEEKS OF
December 27 & January 3
The week of December 27th the topic is
Resolutions That Work!
How do you set goals and make them really happen? Let's explore the baby steps of success together!
The week of January 3rd we will be discussing
Staying on Track with Tracking.
Some of us are awesome at keeping track, and others fall short in this realm. Let's share ideas and inspiration about this topic! |
RECIPE FOR THIS ISSUE
It was Christmas eve, and I was at my family's house, where we were discussing the meals we were going to have over the coming days. Christmas was decided (turkey, potatoes, etc), but this evening's meal was hotly contested. I won (in my family that feels like winning the Pillsbury Bake-Off) with the idea of making a crab and shrimp cioppino. This is the "cheating" way to make it, but it was a huge hit! Even my teenage nieces loved it!
For more recipes please click this link to my website. HEALTHY THOUGHTS/HEALTHY ACTIONS RECIPES
Ingredients:
1 sweet yellow onion, chopped
1 full head of garlic (i.e. LOTS of garlic), chopped
1/8 cup finely chopped fresh basil
2 jars fat-free marinara sauce (Trader Joes has a great one)
1 bottle clam juice
salt and pepper to taste
2 tsp oregano
1 bag frozen, uncooked shrimp (tail-on is generally what you'll find...I get it at Costco or TJs)
1 crab, cleaned, all meat picked out (appox 11/4 cup of crab meat. (We actaully couldn't find good crab here so I found frozen lobster claws at Costco which were reasonable in price and worked wonderfully!)
Instructions:
Spray a skillet with spray oil and saute the onion, garlic and basil in a large pot until translucent. Add the marinara sauce, clam juice and rest of spices and cook on medium heat for 10 minutes unitl gently boiling. Add frozen shrimp and let cook for 10 minutes. Add crab and let cook for 5 more minutes. Serve with a large salad, and some grated parmesan cheese over the top.
Makes 8 servings. 4 points per serving.
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Snack Ideas
A member asked me recently if I would put a list of low point snack ideas in the newsletter and I thought it was a good suggestion! So here are a few. What are your favorites?
POPCORN:
This popular food can be made dozens of ways, and I am sure many of you have tried and true faves. But here are a couple of ideas from members. Please remember, if you are trying to follow the Filling Foods that 94% fat-free or airpop popcorn are on the Filling Foods list.
Airpopped with salt, cinnamon and a sweetener, such as xylitol.
Airpopped with nutritional yeast and Braggs Amino Lquid (see the product page of my website) or tamari.
YOGURT:
The Greek yogurts seem to be the most popular, as they are very thick and creamy, and even plain, fat free does not taste too tart. Try mixing yogurt with sweetener and fruit, either fresh, or if you would like that fruit-at-the-bottom syrupy feel, try defrosting some frozen berries in the microwave and mixing them in.
FRUIT:
Right now all sorts of mandarins are in season. If you have not tried Satsuma mandarins, or Clementines, or Pixies, you are in for a treat!
Apples are so nice to snack on because you can cut them up into many pieces so they last awhile. Try apple slices with a sliced up piece of reduced fat swiss cheese.
Persimmons are so delicious right now. Try the fujus (the squatty ones) and let them get ripe before peeling and chopping up to eat.
Pineapple, although not a locally grown fruit, gives you tremendous bang for your buck, so to speak. 1/4 of a pineapple is a point, and that is a lot of fruit!
VEGETABLES:
Vegetables can be great as a snack, if you gravitate towards the ones you like, and maybe make them extra-special. For example, sugar snap peas and jicama, dipped in salsa. Celery sticks stuffed with non-fat cream cheese, and sprinkled with seasonings. Marinated veges, such as pickles, mushrooms, green beans are yummy too!
OATMEAL OR OATBRAN:
I know most of us think of this strictly for breakfast, but I have to admit, on cold nights like we are having I find a toasty warm bowl or either of these hugely satsifying and point friendly. I have confessed at a couple of my meetings to bringing back memories of my Malt-O-Meal childhood, and mixing my cooked oatbran with Ghiradelli unsweetened cocoa powder, xylitol and almond milk. To die for!!
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WALKING GROUP!
Every Thursday, unless it is pouring rain, I go walking during the time in between my Santa Rosa and Sonoma meetings. I usually go to Howath Park and walk the Spring Lake loop (4 miles), but I also sometimes go to Sonoma Regional Park and walk the main path there. I thought it would be really cool to form walking groups, and alternate between the two locations, so people from either area could join in!
I generally begin around 1:30 (ish...it depends on if there are new people and how long the Getting Started sessions last) and walk until 2:45, or so. I would love to find people who would like to join me! Email me and let me know if you would like to do it weekly, or alternate weeks, etc. A great way to start the new year!! |
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LIFECOACHING AND WEIGHT COUNSELING
Many of you have been coming to meetings for some time, or perhaps not even braving the meeting room, and although you know exactly what you need to do to lose weight, you find yourself not doing it. Usually there is something deeper going on, and if you feel inclined to explore further and finally manifest this dream, lifecoaching can be the path to that goal.
I am a certified co-active Lifecoach specializing in weight management. I also counsel on weight issues, doing things like shopping, eating out and cooking with you, and often combine the two practices.
I hope you will take the time to check out my website and consider taking the first step towards making this lifelong desire a reality! What have you got to lose?
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