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August 22, 2010
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Healthy Thoughts/Healthy Actions
Weight Watchers Newsletter #72
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Hi Everyone!
It was quite the enlightening experience this week to lead a meeting on the Filling Food plan and find out how few of you know anything about it. I know, because many of you still are not back in the meeting rooms (why???...we miss you!!), that there are many more of you out there still do not know what I am talking about.
So I thought maybe a good idea would be to spell it out here in the newsletter. That way you have it all in writing: clear as day. Below I have done a Filling Food Plan synopsis.
And speaking of missing you in the meeting rooms...I do! Kids are back in school and life should be going back to normal right about now...So I hope to see your smiling faces back with us very soon!!
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MEETING TOPICS:
WEEKS OF
August 22 & August 29, 2010
The week of August 22nd
YES YOU CAN EAT THAT!!When we join Weight Watchers oftentimes we think it means giving up your favorite foods. Not so! Most of us lifetimers know that if we don't have our treat foods we could not maintain our losses. So how do we have our favorite foods and lose weight? Come find out... 
The week of August 29th the topic is
Are you one of those people who KNOWS you SHOULD exercise but are loathe to do it? Maybe it hurts certain parts of your body. Or maybe you simply have not developed a habit. Come and find out how zillions of people have overcome whatever obstacles, be they literal or imagined, and found a way to not only DO exercise, but actually enjoy it! What a concept!!
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RECIPE FOR THIS ISSUE
My friend, and Palm Drive member, Marcia was at my house last week and I gave her a bite of a wonderful dish I make frequently and she insisted I put the recipe in the newsletter. It has a crucial, very unique ingredient which you can only get by ordering it online...it is not sold in the States! But oh is it worth it! And Nancy from Sonoma sent a delicious-sounding Ratatouille. Too yummy!!! Both of these recipes would be considered Filling Food recipes, by the way! For more great recipes check out the recipe page on my website: HEALTHY THOUGHTS/HEALTHY ACTIONS RECIPES
Janet's Mushroom Artichoke Chicken
Ingredients
Spray olive oil
3 cloves garlic, smashed, or 2 cubes garlic from TJs
4 chicken breasts, boneless and skinless (I prefer chicken thighs, so add another 1.5 points per serving)
2 tsp olive oil
1 onion, chopped
2 cup mushroom, sliced
1 can artichoke hearts in water, drained and chopped
1 cup non fat chicken broth
1/4 cup Lizano salsa (or to taste) (see product suggestion below)
Instructions
1) Spray generously a large, deep frying pan and saute the garlic until brown. Add the chicken and saute until golden on both sides. Set aside.
2) Spray the pan again and also add the oil, and saute the mushrooms and onion until brown.
3) Add the chicken back in with the mushrooms and onions and add chicken broth, artichoke hearts and Lizano Salsa.
4) Cook for about 20 minutes or until chicken is cooked through and sauce is creamy.
4 Servings 4 points per Serving
NANCY'S SLOW-COOK RATATOUILLE
Ingredients
1 red onion
2 Japanese eggplant
2 large zucchini
1 red pepper
2 tomatoes
dried basil & oregano
1 T. oil
6 oz can tomato paste
Instructions
Chop all the vegetables and layer half in a crockpot. Sprinkle herbs over top, drizzle with olive oil, and 1/2 of the tomato paste. Repeat a second layer. Cook for 7-9 hours on low.
Makes 5 cups. 1 pt per 1.5 cups! What a deal!!
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PRODUCT SUGGESTION
LIZANO SALSA
Those of you who have had the good fortune to travel to Costa Rica very likely are familiar with this unique product. They have it on the table at many restaurants. They use it for meat, fish, etc and also as a salad dressing! Despite the word "salsa", it is not what we think of in this country as salsa. In fact, that word means "sauce" in Spanish, and this is a dark, rich sauce: very flavorful and both sweet and spicy. It is 1/4 cup for a point, so although it tastes quite decadent it does not add a ton of calories to your food.
It is not sold here in the US, but can be ordered through a distributor: Click here for the website.
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THE FILLING FOOD PLAN
WHAT DOES IT MEAN TO DO WW FILLING FOOD PLAN?
It means you eat your DAILY POINTS TARGET with only filling foods. You eat your extra 35 weekly points plus your activity points in non-filling foods.
WHAT ARE FILLING FOODS?
They are foods which give you more "bang for your buck" so to speak. You will feel a lot more satisfied and fuller sticking to the filling foods. Here they are:
ALL VEGETABLES AND FRUITS EXCEPT FOR DRIED FRUIT AND JUICES
ALL LEAN PROTEIN: fish, lean beef or pork, light or dark meat skinless chicken or turkey, beans, eggs, meat substitutes
HEALTHY CARBOHYDRATES: brown rice, potatoes, whole wheat pasta, whole wheat couscous, quinoa, barley, polenta, popcorn (airpopped or 94% fat free), oats, non-sugar cereals. NO BREAD, RICE CAKES, CEREAL WITH SUGAR...NO EXCEPTIONS....( remember, this does not mean you cannot have these. You just would not eat them as part of your daily points: they would be counted in your 35 extra weekly points ).
DAIRY: Non fat or Soy dairy, including non-fat milk, ff plain yogurt, ff cottage cheese, ff cream cheese, ff sour cream, fat free cheese, plain soy milk, soy cheese, soy yogurt.
WHY SHOULD I EAT THIS WAY?
1) You will get more food for less points.
2) You will be eating in an incredibly healthy way.
3) You limit your treat foods to 35 points a week, and exercise to earn more points for more treats.
4) If you are a life-long member, or a returning member who feels rather bored and stuck, this is a completely different way of doing the program.
5) You will decrease or eliminate your addictions to unhealthy fatty, sugary and salty foods.
Just a note...I have been eating this way for years, and it has changed my whole life!!
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A RECOMMENDATION I talk frequently about a book which rocked my world. The End of Overeating by Dr David Kessler
has had a profound effect on the way I shop, eat out and cook. Here is a link, sent by Geralyn in Petaluma, which is Dr Kessler speaking about the book at the Commonwealth Club. A must read if you would like to get out of the addictive cycle in food choices.
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BEFORE AND AFTER...HOOWHEE!!
Dave Jensen in Sonoma has a lot to be proud of. He got to goal this last week, having lost a whopping 95 lbs!! He always comes to the meetings with great ideas and inspiration. Way to go Dave! |
FESTIVAL TIME!!!
THE BODEGA SEAFOOD ART & WINE FESTIVAL!!
Many of you know I am not only a Weight Watchers leader and a Lifecoach, but I also produce a pretty darned wonderful festival. In its 16th year, this show has something for almost everyone: A beautiful art & craft marketplace, 3 stages of great entertainment, including the incomparable Dan Hicks and his Hot Licks, as well as astonishing saxophonist Jules Broussard, an expansive wine and micro-brewed beer tasting, great kid's entertainment, games and Rubber Duck Races and, you guess it...great food. Yes, it is a food festival, but there are plenty of not only healthy choices but really delicious ones. How about prawn skewers, BBQ oysters, mango, avocado and crab stacks, cedar plank salmon, and so much more. Lots of non-seafood options too.
The dates are August 28 & 29, and by attending you support Stewards of the Coast and Redwoods
(the non-profit which works with the California State Parks in the Russian River region) and the
Bodega Volunteer Fire Department.
You can buy tickets in advance on our website and find out everything you need to know. Come on down. You will love it!!
http://www.winecountryfestivals.com/
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MY WEBSITE IS A GREAT RESOURCE!
If you have not visited my website find out why it is a truly helpful addition to your Weight Watchers efforts.
My Products Page features dozens of low-point food suggestions from Trader Joes and lots of other markets.
The Recipe Page has been updated but I have kept some classics, including the to-die-for oatmeal pancakes I talk about all the time.
The Healthy Tips page has lots of great ideas which we talk about in the meetings, but you might need to have at your fingertips when you are not in the meeting room.
And last, but not least, if you are coming to the meetings and finding yourself not actually taking the action you want to be taking to lose your weight, or maybe you cannot even seem to get motivated to come back to the meetings, maybe there is something deeper going on. I am a Certified Lifecoach, specializing in weight managment. I do free sample sessions and would love to talk to you about this or any other dream you have which is unfullfilled. |
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You can't do anything about the length of your life, but you
can do something about its width and depth.
- Shira Tehrani
Lots of love and joy to all of you! ~Janet |
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