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January 9, 2011
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Healthy Thoughts/Healthy Actions Weight Watchers Newsletter #82
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Hi Everyone!
Happy 2011!!
I am so excited for this year to get going. It feels so hopeful somehow. The economy is gradually recovering, the congress is settling in and some real work (might) get done, everything is green and lush, we have had record rainfall which is both a pain and, come summer, a blessing. All in all things feel brighter than the beginning of 2010.
I thought it might be nice to do a "best of" issue, since that seems to be the path a lot of end-of-year (okay, I am a tad late) publications take. So the following will have some of the best recipes featured last year, product suggestion faves, and I have picked some choice videos to entertain you with as well. I figured there are a lot of you joining this time of year, so for many this will all be new...And for those of us who can barely remember the day of the week, it will be new for us too!
And I want to reach out to all of you who dropped out some time ago and keep telling yourself you "should" go back. "Shoulds" rarely get us doing much of anything worthwhile. You know when you are ready to come back into the meeting room when you don't want to be this person anymore. You want to be healthier and happier with your body and yourself. When you feel excited and ready, that is the time to run, don't walk, to your meeting room. Meanwhile be patient and kind with yourself and know that everyone on this journey knows the challenges and supports you. And when the time comes we will welcome you with open arms.
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MEETING TOPICS:
WEEKS OF
January 9, 2011 & January 16, 2011
JANUARY 9-15
POWER FOODS
The Points Plus program focuses very strongly on Power Foods. How well do you know the Power Foods list? What are foods that were Filling Foods that are not Power Foods? How are you bringing Power Foods into your diet?
JANUARY 16-22
EATING IN REAL LIFE
If we find ourselves doing this program without indulging in our favorite foods, going out to eat, and generally eating as though we lived in a world surrounded by food which we need to figure out how to navigate, rather than in a vacuum made up of our "safe" foods, we will likely stray from this rather quickly. The world of food will not go away when you get to goal, so learning how to indulge and enjoy now is crucial. |
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RECIPES FOR THIS ISSUE
I am including one new recipe from Nancy in Sonoma that did not get to me in time to include in the last issue (and it was Nancy who was responsible for the recipes in the last issue as well...thank you!!), and several recipes previously published. My top 12 favorite recipes can be found on the RECIPE PAGE of my website, which has just been updated to reflect the new Points Plus values. Check it out!!
CLICK HERE FOR WEBSITE RECIPE PAGE
(including favorites like: Oatmeal Pancakes, Crab and Shrimp Cioppino, Italian Stuffed Zucchini, Chocolate Pudding Cake, Butternut Squash Risotto...)
GINGERBREAD CAKE
Ingredients:
2-¼ c flour 1 cup unsweetened applesauce
2 tsp baking soda 1 cup light molasses
1 tsp cinnamon 2/3 cup fat-free egg substitute
½ tsp ground ginger ½ cup sugar
½ tsp ground allspice ½ cup pitted prunes, minced
¼ tsp salt 1 cup boiling water
Directions:
1. Preheat oven to 350. Spray 13" x 9" baking pan with nonstick cooking spray.
2. In a medium bowl, combine the flour, baking soda, cinnamon, ginger, allspice and salt.
3. In a large bowl, with an electric mixer at medium speed, beat the applesauce, molasses, egg substitute, sugar and prunes until frothy, about 2 minutes. With the mixer at low speed, gradually add the flour mixture; stir until just combined (do not over mix). Add the water and stir until just smooth.
4. Pour the batter into the pan. Bake until a toothpick inserted in the center comes out clean, about 40 minutes. Cool completely in the pan on a rack.
Makes 24 servings. 3 Points Plus values per serving
Note: I used regular dark mo lasses for a richer flavor and did not put in the chopped prunes. Serve with a dollop of fat-free Cool Whip.
 ARTICHOKE AND CANADIAN BACON FRITTATA
Ingredients
1 ONION , chopped into small pieces
1 RED BELL PEPPER, chopped into small pieces
8 MUSHROOMS, chopped into small pieces
12 SLICES CANADIAN BACON, chopped into small pieces
2 EGGS
1 CUP EGG BEATERS
1/4 CUP NON FAT MILK OR NON FAT HALF & HALF, OR SOY MILK
2 OZ GRATED SKIM MOZZARELLA CHEESE
2 OZ GRATED JARLSBERG LIGHT SWISS
8 CANNED ARTICHOKE HEARTS, drained and chopped
1 TBL SEASONING MIX (Mrs Dash or 21 Seasoning Salute from Trader Joes)
2 TBL MINCED ROASTED GARLIC
Directions
1)Heat oven to 350 and spray a 9x12 baking pan with oil.
2)Spray large frying pan with oil and saute onion, pepper and mushrooms. As they begin to turn brown add Canadian bacon. Set aside when browned.
3)Mix eggs, egg beaters, milk and 3.5 oz of the both the cheeses in bowl.
4)Add sautéed vegetables, Canadian bacon, artichoke hearts and spices.
5)Pour into baking pan and sprinkle with remaining cheese. Bake for approximately 25 minutes, or until knife comes out clean. Makes 9 servings. Each serving 2.5 Points Plus Values!
PORK TENDERLOIN CHILI
INGREDIENTS:
1 lb pork tenderloin ( or chicken), chopped into chunks
4 cloves garlic
salt and pepper to taste
1/2 onion chopped
1 red bell pepper, chopped
1 large can diced tomatoes
1 smaller can diced fire roasted tomatoes
1 can black beans
1 can corn
1/2 cup chicken broth
chili powder to taste
DIRECTIONS: Spray a large pot with spray oil and saute the pork with the garlic and salt and pepper. When browned set aside. Spray the pot again and saute the onion and pepper. Add pork back into the pot and all the rest of ingredients. Simmer for 1/2 hour or longer.
4 servings 5 POINTS PLUS VALUES per serving
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PRODUCT SUGGESTIONS
I thought this would be a good opportunity in this "best of" issue to feature my " cannot live without" products that I use constantly. I know I talk about some of them in the meeting room, but here is a list of my top 10 favorites. These are not in any particular order.
 1) Dorot Frozen Garlic Cubes:
Found at Trader Joes these mini "ice cubes" of garlic pop out and blend wonderfully with whatever you cook.
 2) Morningstar Farms Tomato Basil Pizza Burgers:
Wonderfully delicious soy burgers which taste like a combination of a burger and pizza. Very spicy. Kids love 'em! Also at Trader Joes, but at many other stores as well.
 3) Gelato Massimo Dark Chocolate Fat Free Sorbet
If you can find it do not hesitate for an instant to buy it if you LOVE dark chocolate, and creamy rich "ice cream" with no dairy and 3 points plus per serving, which is a bargain for this luxurious treat . Nothing artificial. Made in Watsonville. Found at Pacific Market, some Whole Foods and Olivers and...they have it at Costco, packaged with a Limoncello Sorbet, in larger containers.
 4) Silk Brand Pure Almond Milk (Original flavor)
This rich, creamy non-dairy drink is a wonderful substitute for half and half in coffee and yummy on cereal and oatmeal too. And at 2 points plus per cup it is a steal! At Safeway and other major markets, as well as Pacific and Olivers.
 5) Trader Joes Marinated Garlic Mushrooms
0 points for the entire jar, these delicious, garlicy marinated button mushrooms are to die for!
 6) Lizano Salsa
In Costa Rica you will find this thick, mildly spicy, brown sauce on most tables, like we would have ketchup. This is not what you would associate as a salsa. It is incredible mixed into stews and soups, or simply put on a basic steak or chicken breast. But it must be ordered. It is not available at any store. And I promise you, if you do not love it, I will buy your bottle(s) from you. http://www.costaricaproducts.com/lizano/
 7) Better 'n Peanut Butter
I love peanut butter, but at 2 points plus per tablespoon, it is a costly indulgence. This is not only half the point value, but it is made from both peanuts and soybeans. Although that sounds strange I can assure you this is the real deal...if you like creamy sweet. If you are the chunky dry person don't get this. Trader Joes has it and I have seen this at Whole Foods too.
 8) Xylitol
This is a wonderful natural sweetener, made from corn cob or birch bark, because it tastes, looks and feels just like sugar, and can be used to cook, bake, etc. It is good for your teeth and gums, and although it still has points (half that of sugar), it is the only "sugar" I know which is good for you! Olivers has it in bulk, and it is found under various brands at Whole Foods, Pacific, and Olivers.
 9) Bolani
I found this being sampled at a farmers market (they seem to be at every market I go to ) and since then have noticed Whole Foods carries them as well. They are a crepe-like concoction, stuffed with spinach , potato or lentil, and somewhat spicy. 1/4 of the package is 3 points plus, and that is not only a generous serving, it s very filling.
 10) Sensible Foods Dehydrated Fruit Packets
These foil packets contain a generous serving of dehydrated, crunchy fruit. They have various mixed flavors: berry and cherry, orchard, tropical, etc. Costco carries them as do Whole Foods, Olivers, and Pacific. Each packet 1 points plus.
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ABOUT THIS NEWSLETTER
Many of you have been getting my newsletter for years and know what it is about, how often I send it, etc. But because it is a new year, and there are lots of new members joining this month, I thought it might be a good idea to give you a general idea of what this newsletter means to me, and the hows and whys of it
First of all, I publish it every other Sunday. Occasionally someone will comment that they did not get the newsletter on a given week, and generally it is because they assume I publish weekly.
But sometimes you will get the newsletter for awhile and then stop receiving it. Please let me know if this is case. I suspect this has to do with your ISP (Internet Service Provider) . Over 800 people receive this, and some ISPs have a cutoff number which then assumes the email is spam. If you are no longer getting the newsletter in your inbox check your spam filter and if you find it there mark it as NOT SPAM. And if you have stopped getting it entirely please re-sign up with me.
I also should mention that despite my best efforts the program that I work in (Constant Contact) has a weird way of changing font size and color once I send this out. So if something comes through as unreadable and you really want to see it please email me and I will send you the text by itself.
So why do I spend hours each month producing this? Well, there are a lot of reasons. For one thing, it is a way to stay connected to all of you, and for you to reach me if you have questions or ideas. etc. It is a forum for all of us to share great recipes, foods, tips, etc. On a financial note, it is a way for me to retain members in my meetings (each one of you attending a meeting represents money in my pocket, to be honest...) and to build my private coaching practice as well. But many of you have never met me and had this sent to you by friends, or stumbled upon it another way, so that means that I am creating a wide audience to present these thoughts to for conscious eating and healthy ideas, and ultimately that is what feeds my soul.
Please use this as a vehicle for sharing your favorite food finds, your amazing recipes, your questions and confusions, your funny videos, all those brilliant quotes and articles, and know I am always here for you! I hope you enjoy it!!
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ATTENTION SANTA ROSA CENTER MEMBERS!!
It is hard to believe, but we are in our new digs...Yep the new center is done and wow...it is kind of like the Starship Enterprise has a meeting room and weigh area. Actually it is quite cool, but I had to pick this color background because... well, we'll just surprise you...So come check it out!!
But there is one change you 10am Thursday meeting members need to know. Beginning Thursday, January 20th our meeting will begin 15 minutes later at 10:15. I am not sure why but I am just letting you know so you can sleep in a little later in a few weeks!! Woo hoo!
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BEST VIDEOS OF THE YEAR!
Those of you who have followed my newsletter for awhile know I love to put in funny or interesting videos. Here are some favorites:
  
DANCE DANCE DANCE
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THE BEHAVIOR CHANGE CHALLENGE!!!
If you read the last newsletter you know I have put forth to all of you a "challenge" to pick one behavior you feel is not serving you and spend 30 days working on changing it. After 30 days we can begin on another behavior if this worked for us and we would like to do continue on this path.
I have chosen to eliminate eating in the car, which is a distracting, dangerous and messy pastime for me, and I suspect eliminating this amount of food will impact my weight as well. I have not eaten in the car since Tuesday January 5th and am finding it easy now that I have put my mind to it! Here are steps you can try...
WEEK 1: Notice the behavior. If inclined, journal the behavior every time you do it. Keep a constant awareness around that specific action.
WEEK 2: Begin to stop doing it. Notice every time you go to do it. Journal it if inclined.
WEEK 3: Don't do it all week. Celebrate every time you say no to doing it.
WEEK 4: Notice how it has become easier to not do it. See if the desire has subsided or disappeared.
SPECIFIC BEHAVIORS:
Below are behaviors you can choose from. If none are something you do, pick something you are doing that you feel strongly about changing. I would love it if you want to email me your choice and your progress. We can talk about it in the meetings as well!
SNACKING FREQUENTLY
SNEAKING FOOD
EATING IN THE CAR
NOT EXERCISING REGULARLY
EATING TOO MUCH
EATING IN FRONT OF THE TV/COMPUTER
EATING TOO QUICKLY
Let me know what you think and if this is a challenge you want to tackle!!
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HEALTHY THOUGHTS/HEALTHY ACTIONS
LIFE COACHING
The new year is a time of beginnings and a hope for real, meaningful change.
As a certified, co-active Lifecoach my work revolves around helping my clients out of a stuck, dissatisfied place to living their dreams. Would you like to lose that weight for good? Find the job or relationship of your dreams? Get beyond past hurts and failures? Make 2011 the year you take action to manifest what you want in your life. I would love to be on that path with you.
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Not I, nor anyone else, can travel that road for you. You must travel it for yourself".
~Walt Whitman
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