Happy Memorial Day (and subsequent SHORT work week!!!)

Hi all.

I hope your Memorial Day holiday went well.  Short weeks always mess me up.  For two days I couldn’t remember what day it was.  Then you throw month-end close on top of that….TOTAL CRAZINESS!!!  Today is the last day of school for Denton ISD, which means that I am now the mommy of a 5^th grader….if I don’t end up in the loony bin first.  The 10 year old continues to drive me nuts. 

The weekend was nice.  I took Morgan and two friends to Color Me Mine and we expressed our inner artist by painting some bisque.  It was a nice way to spend an afternoon, until I realized that ceramics was a contact sport.  I went to the back to rinse off brushes, and proceeded to cut my big toe on the molding at the bottom of the sink!  OUCHIE!!!!  While the kids were expressing their inner artist, I was busy expressing my inner klutz!!!!  Well, that was Saturday the 29^th, and no further injuries to report (thankfully!!!). 

Since the Texas weather is already approaching the century mark (and it’s not even summer yet!!!), we kept the workouts inside this week.  When it gets to be 89 degrees at 10 am, it’s best NOT to run outside.  I learned that the hard way LAST week!!!.  In any case, Dwayne concocted a workout that left me a tired, drenched sweatball.  Wednesday’s workout had me doing 2 laps on the treadmill (walking the first and running the second at 4.5 – 4.7 mph…) alternating with bicep curls and presses and overhead extensions.  The next series was on the elliptical and alternated with stability ball oblique crunches and combined crunch, leg lifts (to work the outer thighs…).  Lastly, he tried to kill me with an assortment of core exercises using the stability ball.   I am telling you, I was still sweating after I got out of the shower!!!

The Walk-It Challenge is coming up this Sunday.  Hard to believe it’s been a year since the last one.  Our leader is organizing a walk in Plano.  I am participating with them. I am also doing the normal 5K this weekend.  When all is said and done, I will have completed a 10K this weekend.  I haven’t attended my meeting yet this week, due to the holiday on Monday.  I will hit the Friday noon meeting in Richardson to weigh in.  Even though I haven’t attended the meeting yet, I went online and got this week’s topic.  The topic is making exercise fun.  I was one of those who always hated being active.  Once I started working out back in 2008 (after the grand epiphany…), I had a shift of paradigm, and grew to enjoy it.  I work out faithfully 3-5 times per week, and mix it up.  One of this week’s attachments deals with ways to make your workouts fun.

 “You simply have to put one foot in front of the other and keep going.

Put blinders on and plow right ahead.”

-George Lucas

ATTACHMENTS

I have a couple of fun and informative attachments for you this week.

1. Fun is contagious – this is the companion article to this week’s meeting topic
2. Learning to love exercise – this is where I was about a year and a half ago.  This provides ideas to help you move beyond ‘having’ to exercise and actually enjoying it!

RECIPES

Red, White and Blueberry Crisp

I found this recipe (go figure…) on the Weight Watchers site.  Since I already had a bevy of berries in the house, I thought that this recipe was a good choice.  Hope you all enjoy!!!

Layers of sweet berries and home-made brown-sugar oats make a wonderful dessert. Enjoy on Independence Day or at any other festive summer gathering.

This is my photo of the finished crisp (sans Cool Whip!)

POINTS® Value: 2

Servings: 8

Preparation Time: 15 min

Cooking Time: 15 min

Level of Difficulty: Easy

Ingredients:

2 cup(s) blueberries

2 Tbsp sugar, divided

2 cup(s) strawberries, hulled and quartered

1/2 cup(s) uncooked old fashioned oats

2 Tbsp unpacked brown sugar

2 Tbsp light butter, melted

1/2 cup(s) lite whipped topping

Instructions:

Preheat oven to 375°F.

In a small bowl, toss blueberries with 1 tablespoon of granulated sugar; set aside. In another small bowl, toss strawberries with remaining tablespoon of granulated sugar; set aside.

In a third small bowl, stir together oats, brown sugar and butter. Spread mixture in a single layer on a sheet pan; bake, stirring occasionally, until lightly browned, about 15 minutes.

Spread blueberries and strawberries in an 8 x 8-inch glass dish, alternating to create stripes. (Or prepare in individual serving bowls like we did here.) Sprinkle with oat topping, decorate with whipped topping and serve. Yields 8 servings.

Notes

Retain the crispness of the oat topping by sprinkling it on the fruit just before serving.

Tomato Basil Chicken

This recipe was the ‘Wellness Wednesday’ entrée choice.  I had it, and it was fabulous.  The only difference was that the café served a breast half and not cubed chicken.   Full of fresh pesto flavors, this saucy chicken rests on a bed of hot fettuccine.  This comes courtesy of http://www.eatbetteramerica.com

POINTS® Value: 7  per 1-1/2 cup serving.

Servings:  4

Preparation Time:  20 min

Cooking Time:  20 min

Level of Difficulty:  Easy

Ingredients: 

8          oz uncooked whole wheat fettuccine

2          teaspoons olive or vegetable oil

1          medium onion, finely chopped (1/2 cup)

1          clove garlic, finely chopped

3          medium tomatoes, chopped (2 1/2 cups)

2          cups cubed cooked chicken or turkey breast

3          tablespoons chopped fresh or 1 teaspoon dried basil leaves

1/2      teaspoon salt

1/8      teaspoon red pepper sauce

Instructions:

1.         Cook and drain fettuccine as directed on package. Cover to keep warm.

2.         Meanwhile, in 10-inch nonstick skillet, heat oil over medium-high heat. Cook onion and garlic in oil, stirring occasionally, until onion is crisp-tender. Stir in remaining ingredients except fettuccine; reduce heat to medium.

3.         Cover; cook about 5 minutes, stirring frequently, until mixture is hot and tomatoes are soft. Serve over fettuccine.

Nutritional Information:

1 Serving: Calories  360 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 55mg; Sodium 540mg; Total Carbohydrate 47g (Dietary Fiber 6g, Sugars 5g); Protein 30g Percent Daily Value*: Vitamin A 20%; Vitamin C 15%; Calcium 6%; Iron 15% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 3

*Percent Daily Values are based on a 2,000 calorie diet.

Third Time's a Charm???

Hi all.

Well, I seemed to have survived Morgan’s 10^th birthday this past weekend.  My parents were in town from last Monday and went home this past Tuesday morning.  For the birthday celebration, I got tickets for the family to ride the Grapevine Vintage Railroad to the Stockyard in Fort Worth on Saturday the 22^nd.  We had done this trip once before when Morgan was 6.  Adam wasn’t born yet, so this was his first trip.  Morgan and Adam both LOVED the train ride.  Adam would have stayed aboard if we let him.  He was not happy at all when we arrived and had to get off the train.  We had a couple of hours in the Stockyards before the return trip.  Morgan talked me into doing the maze that they have out there.  We finished it in something like 11 minutes.  All I did was follow her.  She had a blast.  Adam went off with my dad and Steve to walk up the street a bit.  We did lunch at Riscky’s Barbecue (and YES I stayed on plan—had a chicken sandwich and some seasoned red beans!!!) and we girls were doing some window shopping in the Stockyards Station.  I was walking across the street and the next thing I know, I am on the ground.  I must have stepped into some missing bricks and lost my footing. How embarrassing! Good thing there was that I didn’t hurt myself. Skinned my knee a bit and roughed up the skin on my lower shin.  Luckily for us, that was about ALL the excitement for the day.  Still, a nice way to spend Morgan’s birthday. 

The house is really going to be quiet for the next little bit.  Back to back, we had Steve’s folks and my folks in town.  It was nice having the parental units around for a few days.

The topic for this week’s meeting was our leader’s 5^th anniversary of keeping the weight she lost off.  What a great thing to celebrate!  It’s something I aspire to do!  I am faithfully working toward my goal, although at times it seems insurmountable.  Then…I take a step back (breathe…) and refocus my efforts.  The most important thing I stress to myself is to not give up.  And you know what? No matter how good, bad or ugly it gets? I don’t give up.  I may not have a good day or week but it’s all a part of the journey.  I think the most important part is that you consider this a journey.  It’s a soul-searching series of events.  I don’t know about you guys, but I have learned an awful lot about myself over the last couple of years.   I never knew that I’d be motivating a fairly large audience on a weekly basis.  I do appreciate the comments and feedback you all provide.  It makes me smile knowing that this helps!!!!

I love the way Kathryn described her journey in the meetings…She said that we shouldn’t look this as joining and quitting a bazillion times or that I failed the first two times I joined and succeeded the third. The way to look at it is these were all different points along this ONE journey.  Sometimes we follow plan, sometimes we don’t, but in the end, we know what has to get done and we get it right. Eventually.

Mmmm…as I sit here and type this newsletter, I am eating the most delicious 1 POINT® snack.  Get this:

½ cup papaya chunks (.5)

½ cup fresh blueberries (.5)

2 HUMUNGOUS strawberries – about 5 oz (0)

4 oz cup Fiber One Vanilla yogurt – (0)

Most of these are filling foods, and it filled up one of those screw top Ziploc containers, and it makes for a nice 3 p.m. pick me up.  Nice, refreshing, and sweet…Ok…I digress!

What our meeting focused on this week was Kathryn’s top five list of things she learned while on her weight loss journey.  I wanted to share this with you guys because I thought her list was rather insightful! I am also putting in my 2-cents worth here as well, because I can see how these are helping me as well.

Here we go!!!!

1. Weight loss IS actually about calories.  It doesn’t matter WHEN you eat the calories.  In order to lose a pound, you must deficit 3500 calories.  That’s it.  No magic there.  You can either do this by eating that much less per week, or by exercising, or by any combination of the two.

2. Filling foods make a difference.  All POINTS® really aren’t created equal.  These foods (the whole grains, fruits, veggies, fat-free dairy) actually are designed to fill you up. They are more dense in water, air, or fiber which will help sustain you throughout the day.  I know that I personally do better when I get most of these checked off my list for the day.

3. Setting goals helps. They don’t have to be super ambitious.  My first goal with Weight Watchers this last time around? Simply to wear things that buttoned and zipped.  At the time I joined, I had all elastic-waisted pants. No more.  They are all out of my closet and hopefully in a better home!

4. We underestimate, so keep track!  Self explanatory. We are human.  As such, we tend to UNDERESTIMATE our portion sized and OVERESTIMATE how much activity we do on a daily basis.  To keep me honest, I have a kitchen scale on my counter, my trusty scoops out there too, AND I keep my pedometer on me (except for today…I think I left it on the dresser :::grumble grumble::: ).  I have said it before, and I think it’s worth repeating.  It’s been proven that those who track, journal, or otherwise account for their intake, will lose 50% more than those who don’t. Think about that!!!!

5. We CAN do this!  Yes, we can.  I am, and I have proof!!! Take pictures. Lots of them. Measure yourself.  Make those results tangible!!!  You are ALL capable of reaching your weight-loss goals.  Like I said…I am on a mission AND I am taking you all with me.

Oh…before I close this issue, I wanted to give a shout out to those working in the Richardson office—our fitness center has teamed up with the cafeteria downstairs and is doing what they call ‘Wellness Wednesdays’.  This is a healthy AND delicious meal choice and they provide nutrition information on the meal for you.  I have had the last 2 Wednesday meals (the Mexican Skillet Chicken and the Ultimate Barbecue-Rubbed Chicken) and they were both fabulous.  I have been making it a point to include these recipes within the newsletter.  Something to think about if you find yourself short on time as you are trying to rush out the door next week! 

A closing quote for you.  This one was on the meeting room board, and I liked it!

"We were born to win.

But to be a winner, you must plan to win,

prepare to win, and expect to win.”

-Zig Ziglar

RECIPES

 Asparagus, Bacon and Cheese Strata

POINTS® Value:    5

Servings:  6

Preparation Time:  15 min

Cooking Time:  20 min

Level of Difficulty:  Easy

Stratas make an excellent breakfast or brunch, and they give you the perfect opportunity to use up leftover vegetables, lean meats and day-old bread.

Ingredients:

            2 tsp olive oil, or vegetable oil  

            4 slice(s) uncooked turkey bacon, diced  

            1/2 cup(s) onion(s), diced  

            2 cup(s) asparagus, fresh, or frozen and thawed, cut into 1-inch pieces  

            1 spray(s) cooking spray  

            6 slice(s) light whole wheat bread  

            4 large egg(s)  

            5 large egg white(s)  

            3/4 cup(s) fat-free skim milk  

            2 tsp Dijon mustard  

            1/2 tsp table salt  

            1/4 tsp black pepper, freshly ground  

            2 Tbsp grated Parmesan cheese, divided  

            1 cup(s) low-fat shredded cheddar cheese, about 4 oz  

Instructions:

• Heat oil in a large ovenproof skillet over medium heat. Add bacon and cook, stirring, until golden brown, about 4 minutes. Add onion and asparagus; sauté until vegetable are soft, about 3 to 5 minutes. Remove vegetables from pan and set aside.
• Preheat broiler.
• Off heat, coat same skillet with cooking spray. Arrange bread slices tightly in bottom of skillet.
• In a large bowl, whisk together eggs, egg whites, milk, mustard, salt and pepper; pour over bread and allow milk mixture to soak in entirely (like when you make French toast). Sprinkle bread with 1 tablespoon of Parmesan cheese.
• Place skillet over medium to medium-high heat. Cook, shaking pan frequently to promote even cooking, until almost cooked through to the top, about 4 or 5 minutes.
• Place skillet under broiler to set eggs, about 2 minutes. Remove skillet from broiler; top with bacon-vegetable mixture, cheddar cheese and remaining tablespoon of Parmesan cheese. Place skillet under broiler again until cheese melts, about 1 to 2 minutes. Slice into 6 pieces and serve. Yields 1 piece per serving.

 One Point Chili

This recipe has been circulating periodically throughout the meeting room, and I know that I have provided this one in the past.  It’s definitely a keeper.

POINTS® Value:   1 per 1 cup serving.

Servings:  18 - 20

Preparation Time:  5 min

Cooking Time:  20 min

Level of Difficulty:  Easy

10 ounces extra-lean ground beef OR ground turkey breast

1 medium onion, diced

1 each red & green bell pepper, seeded and diced

2 (28-oz) cans diced tomatoes

2 medium zucchini, diced

2 medium yellow squash diced

1 (15 oz) can black beans, drained and rinsed

2 (15-oz) cans fat-free, reduced-sodium chicken broth

4 celery stalks, diced

1 (1 1/4-oz) package dry chili seasonings.

Spray a large nonstick skillet with nonstick spray and set over medium-high heat. Add the meat and onion and sauté until browned, about 10 minutes.

Transfer the browned meat and onion mixture to a large soup pot and add the tomatoes, zucchini, squash, beans, broth, celery, bell peppers, and chili seasoning. Bring to a simmer over medium heat. Continue to simmer until the vegetables are tender, about 20 minutes

Serves 18 - 20. 

 

Roast Salmon Provencal

This is another recipe in the ‘Wellness Wednesday’ series here at work.  Fat-free Italian dressing adds the zing in this easy and colorful salmon and vegetable creation.   This recipe was provided courtesy of http://www.eatbetteramerica.com.  Enjoy!

POINTS® Value:  5

Servings:  4

Preparation Time: 20 min

Cooking Time:  20 min

Level of Difficulty:  Easy

Ingredients:

4          salmon fillets or steaks, 1/2 inch thick (1 to 1 1/4 lb)

3          cups refrigerated unpeeled potato wedges (from 1-lb 4-oz bag)

1 1/2   cups small whole fresh mushrooms

1          medium red bell pepper, cut into 1-inch pieces

1          medium zucchini, cut into 1/2-inch pieces

1/2      cup fat-free Italian dressing

1/2      teaspoon dried basil leaves

1/4      cup pitted kalamata or ripe olives

Instructions:

1.         Heat oven to 425°F. Spray 15x10x1-inch pan with cooking spray. Place salmon, potatoes, mushrooms, bell pepper and zucchini in pan. Brush with half of the dressing; sprinkle with basil.

2.         Bake 20 minutes.

3.         Add olives to pan and stir vegetables slightly. Drizzle remaining dressing over salmon and vegetables.

4.         Bake 5 to 10 minutes longer or until fish flakes easily with fork and potatoes are tender.

Nutritional Information:

1 Serving: Calories 260 (Calories from Fat 60); Total Fat 7g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 65mg; Sodium 590mg; Total Carbohydrate 23g (Dietary Fiber 5g, Sugars 8g); Protein 26g Percent Daily Value*: Vitamin A 25%; Vitamin C 60%; Calcium 4%; Iron 10% Exchanges: 1 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 Lean Meat Carbohydrate Choices: 1 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Breakfast. Don't leave home without it!

Hi all.

I think that this week’s meeting topic HAS to be one of my favorite ones to preach…er…discuss!!! I was always the one who skipped breakfast for whatever reason.  What I found is that by doing that, I would be STARVING by lunchtime, and then eating waayyyy too many calories and blowing the rest of the day.  Eating breakfast can help boost your energy and may help reduce the urge to overeat the rest of the day, and can help you maintain weight loss.  I had been a fast food junkie in my past life, and was addicted to Egg McMuffin sandwiches. At 7 POINTS® and over 300 calories, I decided that this wasn’t going to cut it for me.  I actually came up with my own breakfast sandwich idea back in 2008 to help me combat the mid-morning hungries that used to attack me from time to time.  Here is my concoction:

Elissa's Breakfast Egg Sandwich with Egg Beaters  (you can substitute 3-egg whites for the same value as the Egg Beaters if you like!)

  

POINTS® Value: 3.5

Servings: 1

Preparation Time: 5 min

Cooking Time: 10 min

Level of Difficulty: Easy

Course: Breakfast (although would be great for a light lunch or a breakfast-for-dinner night)

The egg whites cook while toast is toasting!

Ingredients:

• 1 Oroweat Sandwich Thins bun
• Chopped Scallion or tomato or pepper…or any 0-POINT® veggies you like
• Garlic pepper or any other salt-free spice blend
• 1 oz Boar's Head 42% Lower Sodium Ham
• 1/2 cup Egg Beaters Egg Beaters
• 1 slice Kraft 2% Milk Singles Sharp Cheddar Cheese

Instructions:

Spray a small saute pan with non-stick spray. Heat over medium heat and add egg whites, veggies and seasonings. Salt and pepper to taste, if desired. Meanwhile, toast bread to desired level of doneness.

Cook eggs pancake style, until set. Put cheese on one slice of bread, add eggs and ham. Cut in half.  Wrap in foil for a good portable breakfast!

This is a good versatile breakfast sandwich that can be varied to the point that you don’t get bored with it. Change up cheeses, leave cheese off! Use different veggies…the possibilities are really endless there.  And…you have a great combination of proteins and healthy grains to help sustain you through to lunch. I usually pair this sandwich with a 12-oz can of V-8.  This helps you get a head start on your fruits/veggies for the day as well.

If you find yourself on the go, and thinking you don’t have time for a good breakfast, consider these options:

1. Breakfast bars: look for whole grains and/or fruit atop the ingredients list and sugar sources lower, and a POINTS® Value of less than 3.  Pair with a cup of skim milk to boost satisfaction. Kashi Fruit and Grain bars are fantastic, also FiberOne Bars are a good choice.  Both have 2 POINTS® per serving

2. Mixed fruit cup: grab a cup of cubed fresh fruits such as melon, berries, and pineapple and add protein. Try a slice of toasted whole-wheat bread with 1 slice of low-fat cheese. This is a 4 POINT® option

3. Breakfast sandwich: ask for 3 egg whites on a medium whole-wheat tortilla (hold the butter!) This one has 2 POINTS®  OR? Use my option above!

Ok…this week’s victories?  Ran again with Dwayne.  I ran for 1.2 miles this session, and although I wanted to quit about 1/3 of the way in, I stuck it out and was glad I did.  I wasn’t hurting but I was tired. I told myself that I can run through tired.  I did just that.  I made it the whole way without dropping to my knees.  Next week? Shooting for 1.5 miles.  I want to see if I can run an entire 5K race.  That’s my ultimate goal.  I think the cardio is DEFINITELY helping my weight loss efforts lately.  This week, I did maintain, but I was also on a mild steroid pack to help with a sinus infection.  I think that may have contributed to the minor stall.  That’s okay though.

I must have hit a milestone this week.  Two ladies I work out with paid me very nice compliments this week.  I think that they just noticed how much I’ve lost.  Not sure if it was the outfit, but I took the compliment, and said ‘Thank you!”  At one time, it used to be hard for me to accept compliments from anyone!  I just take them in stride now, and smile.  It does feel good, and it is doubly good when others notice the efforts as well.

My daughter turns 10 on Saturday, and this week, MY parents are in town.  Last week Steve’s parents were in for a quick visit.  I booked tickets for all of us to take the Grapevine Vintage Railroad trip into the Ft. Worth Stockyards on Saturday.  I think that’s a pretty cool thing to do for her birthday.  Adam should love it too—after all, he IS Mr. Transportation.  Hoping it’s a pretty good time.  Still trying to figure out where the last 10 years went.  Did you ever notice that once you have kids, you can’t seem to remember your life BEFORE they got here? I know I did SOMETHING prior to my daughter’s arrival, but have no CLUE as to what that was.  And as for Adam? That’s a story for another day…still trying to find my sanity.  Anyone seen it?

A little Steven Wright anyone? Given the meeting topic this week, how could I resist????

"I went to a restaurant that serves 'breakfast at any time'.

So I ordered French Toast during the Renaissance."

-Steven Wright

ATTACHMENTS

I have several fun and informative attachments for you this week.

1. On Plan, On Budget is an article from the Weight Watchers website with some money saving tips for you to stay on plan without breaking the bank!
2. Hungry Girl-Egg Mug Recipe Collection – this is a compilation of egg mug recipes (similar to the one attached below) to make for an easy breakfast that you can take with you.  Lots of variations here.
3. Flexibility – this one came courtesy of the fitness center and focuses on stretching.
4. The Skill of Flexible Restraint – talks about being successful at weight loss without fostering those feelings of deprivation and tight restrictions (this is why Weight Watchers works so well…give this a read!)
5. Healthy Breakfast Ideas for Lasting Energy – some ideas to combat boredom with breakfast.  Some good tips here.
6. A Little Help from Our Friends – how your social circle can either help you stay slim or can make you overweight.

RECIPES

Mushroom Frittata – from Cooking Light, October 2009

This vegetarian entrée is ideal for a light breakfast or brunch, but can also be served for dinner paired with a simple side salad.

Yield:  4 servings (serving size: 1 wedge) at a POINTS® Value of  3 per serving

Ingredients:

1 (8-ounce) package exotic mushroom blend, or you can use what you like. My favorites? Baby Bellas, white button mushrooms, shiitake, oyster and trumpets!

1/2 cup shredded Parmigiano-Reggiano cheese

1 1/2 teaspoons chopped fresh thyme

3 large egg whites

2 large eggs

Instructions:

Preheat broiler. Heat an 8-inch ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add mushrooms to pan; sauté 12 minutes or until lightly browned. Place mushrooms in a medium bowl; cool slightly. Wipe pan clean with paper towels. Combine mushrooms, cheese, thyme, 1/4 teaspoon freshly ground black pepper, 1/8 teaspoon salt, egg whites, and eggs in a medium bowl, stirring well with a whisk. Heat pan over medium heat. Coat pan with cooking spray. Add mushroom mixture; cook, covered, for 3 minutes or until almost set. Broil 3 minutes or until egg is set. Cut into 4 wedges.

CALORIES 122 ; FAT 6.4g (sat 3.2g,mono 2.2g,poly 0.4g); CHOLESTEROL 116mg; CALCIUM 195mg; CARBOHYDRATE 3g; SODIUM 401mg; PROTEIN 13.3g; FIBER 0.8g; IRON 0.9mg  

Ultimate Barbecue-Rubbed Chicken

As I may have mentioned last week, our cafeteria at work has partnered with our fitness center and have a “Wellness Wednesday” meal that is prepared.  This week’s Balanced Choices dish is a wonderful barbecue chicken dish.  We had the choice of two veggie sides, and the result was a lovely filling lunch for only 4 POINTS®!  The recipe is also on http://www.eatbetteramerica.com

Smoked Spanish paprika is a special Spanish paprika that has a distinct, smoky flavor from smoked peppers. Look for it in the spice aisle of the supermarket or ethnic markets.

If smoked Spanish paprika is unavailable, substitute any variety of paprika, such as sweet and mild or even hot. Either will provide the aromatic flavor from the peppers without the smokiness.

POINTS® Value:   4

Servings:  4

Preparation Time:  5 min

Cooking Time:  20 min

Level of Difficulty:  Easy

Ingredients:

        1  tablespoon packed brown sugar

        2  teaspoons smoked Spanish paprika

     1/2 teaspoon ground cumin

     1/4 teaspoon garlic salt

    1/4  teaspoon ancho chili powder

        4  boneless skinless chicken breasts

    1/2  cup barbecue sauce, warmed

Instructions:

   1.      Heat gas or charcoal grill. In small bowl, mix brown sugar, paprika, cumin, garlic salt and chili powder. Rub both sides of chicken with seasoning mixture.

   2.      Place chicken on grill over medium heat. Cover grill; cook 8 to 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F).

   3.      Serve chicken with barbecue sauce.

Nutrition Information per serving:

Calories 210 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 75mg; Sodium 460mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 14g); Protein 27g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1

Easy Eggs

Here is a good quick breakfast-on-the-go.  The attachments this week also include a variety of egg-mug recipes as well.  Hope you enjoy this easy gem. This one was posted on the meeting room board on Monday.

POINTS® Value:    2

Servings:  1

Preparation Time:  1 min

Cooking Time:  2 min

Level of Difficulty:  INSANELY Easy

Ingredients:

            2 egg whites (or ½ cup Egg Beaters)

            1 wedge Lauging Cow cheese (your choice of flavors)

Instructions:

• Spray mug or bowl with Pam.
• Cut up cheese and put in mug with egg whites.
• Microwave on high for 30 seconds.
• Stir and microwave for another 30-40 seconds.

Notes:

    *Could add veggies, ham, whatever…just be sure to add appropriate POINTS® for anything you may add.

Mixed Berry Crumble

This five-ingredient dessert highlights the sweetness of fresh summer fruit.  Use any combination of berries you have on hand—use any combination of fresh berries in season (blueberries, raspberries, blackberries, strawberries, etc…) Could affect POINTS® Values…be sure to account for any variations!

Prep Time: 7 min

Cooking Time: 40 min

Servings: 8 at a POINTS® Value of 4 per serving

Ingredients:

2 cup(s) blueberries

2 cup(s) raspberries

3/4 cup(s) all-purpose flour

2/3 cup(s) unpacked light brown sugar

1/4 pound(s) butter, melted (1 stick)

Instructions:

Preheat oven to 350°F.

Place berries in a medium bowl. In another medium bowl, combine flour and sugar.

Remove 3 tablespoons of flour mixture and gently toss with berries. Place berries in

an 8-inch square pan.

To make topping, add melted butter to remaining flour mixture; combine well.

Crumble little bits of topping all over top of berries. Bake until berries just start to bubble,

about 35 to 40 minutes. Cut into 8 pieces; serve warm or at room temperature.

Yields 1 piece per serving.

Ask for help when you need it...people can't help you if they don't know what your needs are!

Happy Wednesday everyone!

I would like to start off this week’s ramblings with a congratulations and Mazel Tov to my sister Mindy, who got married this past Saturday, May 8^th.  She was the most radiant bride I have ever seen.  Didn’t stop smiling once the entire day! It was a lovely weekend, but way to short!  I am exhausted. Still. The first picture is a shot of Mindy and me.  She is the middle sibling.  We have been told on occasion that we look alike.  I am on the left, totally rocking the dress that Sara gave me (thanks honey!!!!).  The one in the middle is yet another shot of the Paget kids.  Kevin is my handsome younger brother (the youngest sibling).  There was actually a day when I was TALLER than him.  Not any time recently though. Lastly, the happy couple is featured the last picture.  Meet Mr. and Mrs. Anthony Brill.  What a beaming bride.  Loving this!!!! 

The best part of the whole weekend is that one of my sister’s friends actually called me a knockout. I asked if I could take her home with me.  She’s good for my self esteem!!! It does feel great to know that you look good, and that others notice your progress!!!!

My mom is out in the audience, and she can vouch for the fact that this was truly a beautiful, blessed event.  Okay…enough of the mushy stuff…..

  

While I was away for the weekend, I was mindful of tracking. Since I didn’t really have access to a PC while I was gone, I took along a 3-month tracker and kept track of my POINTS® in that.  I made wise choices during the reception, AND was able to enjoy a small piece of the really delicious wedding cake.  We ate out on Saturday night at a lovely Greek diner near my Aunt’s house.  I got home Sunday afternoon, and Steve took the family out for a nice dinner at the Greenhouse in Denton.  My point here is that I enjoyed myself this weekend, indulged a little, AND weighed in on Monday to find that I was down 1.4 pounds.  I truly think that the Mojo is back, in a big way.

I am doing my next unofficial 5K with my leader and some of the Weight Watchers group on June 6^th.  She mapped out a 5K course in Plano near her house.  I want to find another one to sign up for as well, but I am still doing research on that.  I may try and do the McKinney Historical Run again if that comes up.  I also want to do the Arbor Day Run again this year.  For some reason, I really enjoy the 5K races.  Not out to win a medal, just in friendly competition with myself. Love to improve my times.  Even if it’s only a few seconds.  It keeps me motivated, and has been instrumental in helping me burn calories.

My blood pressure keeps improving.  Just got a reading from my doctor’s office when I was in this week (ended up with a sinus infection after the NY trip this weekend) and it came back 110/72. Resting pulse was 64.  I was thrilled.  Now if the cholesterol numbers come back down when I have my blood work done next week, I will be ecstatic.

OKAY….the meeting topic dealt with asking for help.

How do you ask for help, you may ask?  Below is a list!

• Acknowledge your need for help
• Decide what support is needed and from whom
• Speak clearly and assertively
• Be flexible and willing to compromise
• Be realistic – NOT everyone is willing to help
• Say “Thank you!”

We also talked about Weight-Loss Saboteurs and how to counter that.  These people may be well-meaning but ill-informed, even scared.  The key is to be sensitive to the other person’s feelings, but also clear about not complying with requests that are not good for you.  There is a companion article attached that talks about getting the support you need for your weight loss journey.

I found an article that will help you cope in those situations and recognize when they happen. Read on below:

Weight Loss Sabotage: Do Your Friends and Family Want You to Succeed?

Ideally, our friends and family would support us in our efforts to lose weight and be healthier. But sometimes, those closest to you -- those you need the most help from -- may actually try to cause you to fail at weight loss by undermining your success.

Why it Happens

It can be the person you least expect who attempts to sabotage your weight loss -- your spouse, a sibling or your best friend. While this situation can happen for different reasons, it is quite likely that the "saboteur" finds themselves threatened by your efforts to lose weight.

Here are some scenarios where someone may be reacting out of fear or insecurity:

    * Friends may think you want to change your life in other ways -- maybe you'll be leaving them out of your "new and improved" circle of friends along with your new, healthy lifestyle.

    * A friend may feel your weight loss makes her extra weight seem more noticeable to others.

    * Your spouse may be jealous of or dislike the attention you are getting from other people.

    * A family member may resent the time you spend exercising or preparing healthy foods (particularly if they themselves partake of neither) when you could be spending time with them.

    * A friend may feel guilty about continuing to eat your formerly favorite foods while you eat lighter fare. Or she may miss her "partner in crime" if you frequently ate together or shared "bad" foods.

What it Looks Like

So, how do you know a weight loss saboteur when you meet one? Here are some clues.

Weight loss saboteurs may...

    * Urge you to eat sweet or fattening foods.

    * Undermine your efforts by making negative comments, such as: "No one ever keeps the weight off!" or "You'll never make your goal weight. You always quit."

    * Continually offer you second helpings of food despite the fact that you say you are no longer hungry.

    * Keep a watchful eye on everything you eat, make snide comments, or check the fridge or food packages to see if you have eaten "bad" foods in their absence.

    * Be overly critical of your weight loss methods.

    * Discourage you from getting regular physical activity.

    * Belittle or make fun of you.

Facing Up to It

I

f you find that someone in your life fits these characteristics, it is likely you are dealing with someone who -- consciously or unconsciously -- does not want your weight loss efforts to work. It is important to recognize if someone is making your weight loss efforts harder rather than easier; not acknowledging this will only lead to failure and resentment in your relationship. After all, weight loss changes a lot more than just your dress size and you may have to change the way you relate to your loved ones if this becomes a problem.

How to Cope

“What We've Got Here is a Failure to Communicate…”

By having an honest talk about your weight loss efforts and your loved one's influence on them, you will be able to get to the heart of the matter. Explain to them that losing weight is very important to you and that the support of those around you means a lot. Don't be afraid to point out things that make it harder for you to lose weight or give examples of statements that have hurt your feelings.

Asking someone for their unconditional support isn't like asking someone to change a light bulb; it takes a little pride-swallowing. But admitting to this person that you need their help may be the first step in improving the situation for both of you.

Here are some ideas:

• "When you prepare a meal for us, I would prefer it if you didn't offer me seconds. Please don't take offense when I refuse."
• "When you bring snacks or fast food into the house, please try to eat them in another room or at least, don't offer me any of yours. These are problem foods for me and hard to resist them."
• "I feel more likely to stick to my walking routine if you will join me every now and again. It's something we can do together.
• "I am carefully watching what I do and don't eat. If I do slip now and again, believe me, I am aware of it. I don't need you to point it out.

In turn, ask your loved one to tell you about their feelings. You may be surprised at what comes to light. Ask them what you can do to help them adjust to your new lifestyle. (If your friend, for example, feels threatened you'll leave her behind for a "new crowd," a simple heart-to-heart may be all it takes for her to put those feelings of fear and resentment behind her.)

Learn to Cope

If you find that your relationship doesn't change, you may have to simply come up with your own ways to either ignore or cope with the situations as they crop up.

You may wish to keep a record in your journal of the occasions when someone says or does something that you feel undermines your efforts. At the end of each day, look over these instances and try to come up with ways you can handle the situation better. Often, dealing with these types of influences comes down to avoiding them, ignoring them, or giving yourself the positive self-talk that undoes the damage caused by your loved one's negative influence.

You may find that simply avoiding eating in social situations is a good way to keep these issues from cropping up. Try planning non-food activities with friends and family as often as possible. If you're used to drinks and appetizers with friends, get together for bowling instead; instead of going to your Mom's for dessert, ask her to play a game of cards with you.

The worst case scenario is that you'll have to distance yourself from the person who is causing your weight loss efforts to suffer. Sometimes a breather from a relationship is a good thing. Don't look at it as break up; remember that when you feel stronger or once you've met your weight loss goal, you can pick up where you left off.

The Bottom Line

Each situation is different and only you can decide what is best for both your relationship and your weight loss journey. Remember, no one is able to make you eat or do -- or not do -- anything you set you mind to. It is your body and your health at stake and you have to take charge of it ... no one else can.

A closing thought for you:

“No.” is a complete sentence.

“No, thank you.” is a polite complete sentence.

-posted on the meeting room board. 

ATTACHMENTS

I have three attachments for you this week.

1. The Joy of Eggs is a lovely little primer on ways to use eggs, and not just for breakfast.  Cooking tips are also provided.
2. Find Support for Weight-Loss – this is the companion article to go with the meeting topic for the week.
3. The Cook’s Cheat Sheet – this one is a quick go-to list of things to have in your kitchen or to have stashed away in your pantry.

RECIPES

One-Point Margarita

 

This recipe was posted on the meeting room wall on Monday.  A nice alternative if you feel the need for a nice margarita.

1 can diet sprite

½ jigger tequila

1 packet lemon Crystal Light to Go OR Weight Watchers Drink Mix-in

2 Tbsp lime juice

Ice

Blend and enjoy responsibly.

Notes: To make zero points, make virgin. To make 2 points, put full jigger. Add up to 1 ½ cups strawberries for only 1 more point!

Creamy Lemon Pie

I recently began following Weight Watchers on Facebook. The recipe of the day was the one below.  It seems to be a cousin of the ever-popular diet buster Key Lime Pie.  POINTS® on this one, however, are only a FRACTION of what you will find in the calorie and fat-laden original.  Rich and creamy, you'll never guess that this pie is light. Make two — serve one and freeze the other for up to two weeks.

POINTS® Value:    3

Servings:  10

Preparation Time:  15 min

Cooking Time:  15 min

Level of Difficulty:  Moderate

Ingredients:

            6 whole reduced-fat cinnamon graham crackers  

            2 Tbsp butter  

            11 oz fat-free sweetened condensed milk  

            2 large egg(s)  

            1/2 cup(s) fresh lemon juice  

            1 Tbsp lemon zest  

Instructions:

    Preheat oven to 350ºF.

    Grind graham crackers in a food processor until fine crumbs form. Or place crackers in a resealable plastic bag and crush with a rolling pin. Place crumbs in a small bowl.

    Melt butter on stove top or in microwave and pour over graham cracker crumbs, mixing with a fork until completely moistened. Press crumbs evenly onto bottom of a 9-inch pie pan; place crust in refrigerator while preparing emon filling.

    In a medium bowl, combine condensed milk and eggs; mix until smooth. Add lemon juice and zest; stir until incorporated and pour into prepared crust.

    Bake pie for 15 minutes. Cool completely and for best flavor, serve chilled. Yields 1 piece per serving.

Notes

• This pie can be baked and frozen for up to two weeks. Defrost and serve chilled.

Thai Chicken Stir-Fry

 

Here's a super quick, super tasty stir-fry that tastes authentically Thai. Serve with jasmine rice for the complete Bangkok experience.  If you are new to the spicy Asian sauces, I’d suggest going very light on the chili paste.  Add more as your tastes allow. 

POINTS® Value:    4

Servings:  4 at 1 ½ cups per serving

Preparation Time:  8 min

Cooking Time:  10 min

Level of Difficulty:  Easy

Ingredients:

            1 Tbsp vegetable oil  

            1 pound(s) uncooked boneless, skinless chicken breast, chopped into 1/4-inch pieces  

            1 medium scallion(s), sliced  

            1 medium garlic clove(s), finely chopped  

            2 cup(s) green snap beans, each sliced into 3 pieces  

            1 Tbsp fish sauce  

            1 tsp soy sauce  

            1 tsp sugar  

            1/4 tsp Asian hot sauce, such as chili paste*  

            1/2 cup(s) basil, fresh, leaves, Thai or Italian  

Instructions:

• Place a large nonstick skillet over medium-high heat; add oil and swirl to coat pan. When hot, add chicken; sauté for 3 minutes.

• Add scallions and garlic; sauté until quite fragrant, about 2 minutes. Add green beans, fish sauce, soy sauce, sugar and chili paste; sauté until green beans are crisp-tender, about 2 to 3 minutes. Add basil and cook for 1 minute more.

Notes:

    *Adjust the amount of chili paste according to how spicy you like your food.

Spicy Mexican Skillet Chicken

Chili powder and salsa kick up the flavor in this corn, black bean and chicken meal. Olé! From http://www.eatbetteramerica.com. I actually had the privilege of sampling this wonderful dish.  Our fitness center here in the building is partnering with our café downstairs to help get some healthier meal options on the menu.  This was this week’s Balanced Choices Entrée.  The side dishes were wonderful as well. We had our choice of rice, steamed broccoli or cooked spinach.  All but the rice don’t add any additional POINTS®  to the meal.

Prep Time:25 min

Start to Finish:25 min

Servings: 4 at a POINTS® Value of 6 per serving

Ingredients:

1          to 2 teaspoons chili powder

1/4      teaspoon salt

1/4      teaspoon pepper

4          boneless skinless chicken breasts (about 1 1/4 lb)

1          teaspoon canola or soybean oil

1          can (15 oz) black beans, drained, rinsed

1          cup frozen corn kernels

1/3      cup salsa (any variety, any spice level you like!)

            Chopped fresh cilantro, if desired

Instructions:

1.         Mix chili powder, salt and pepper. Sprinkle evenly over both sides of chicken.

2.         Spray 10-inch skillet with cooking spray. Add oil; heat over medium heat. Cook chicken in oil 8 to 10 minutes, turning once, until juice is clear when center of thickest part is cut (170°F).

3.         Stir in beans, corn and salsa. Heat to boiling; reduce heat. Cover; simmer 3 to 5 minutes or until vegetables are hot. Sprinkle with cilantro.