Keep Satisfied!

Hey there and Happy Friday to you all!

This has been a pretty good week for me.  I have my family back, My dad celebrated his 70^th birthday with us while they were in town, and we had another opportunity to dine at one of my favorite Denton area restaurants, Hannah’s Off the Square!  Can’t get much better than that, in my book.  It was a bit sad to put them back on a plane on Wednesday.  We always have a good time when they come to visit.  Maybe that is in part due to the fact that they are the ones dealing with the kids? Hmmmm….

If you have been following my blog, which most of you have, you know that I have been walking with a group of fantastic ladies since June of 2008.  In that time, I have been using my trusty Omron Go Smart pedometer…upon which I have logged over 1,475,000 steps.  Well…I am sad to report that after a little over two years, my poor little pedometer had a slight coronary.  I had to replace it, and am awaiting the new one.  I think I just wore it into the ground! How funny is that?  Must have gone one too many steps.  This past Saturday, we changed our walk time to 8:00 AM so that we were able to beat a little bit of the heat and get done earlier.  We started off as we usually did; only something in me wasn’t happy with my normal pace.  A little voice inside told me to push myself, so I started to run a bit.  I actually finished our walk several minutes ahead of the rest of the gang.  I wasn’t out to race, I think I just needed more; however, I think I will be telling that voice to shut up until it gets a little cooler around here.  I ended up doing our little walk in 45:09, and that was for 2.83 miles.  According to iMapMyWalk, the route came in a tad under the 5k that we thought we were doing.  Still, not bad!!!

I attended a meeting this afternoon, since we had a very busy week, between camp being over, and having my parents in town.  I crashed my favorite Friday noon meeting with Beth, and now I know why it’s easy to stay motivated.  The meetings that I attend have the most awesome leaders and members.  As many of you know, I am not an introverted person. I basically say what’s on my mind, or contribute my thoughts or opinions whenever given that opportunity.  Well, at today’s meeting I was helping to share my thoughts on filling foods and what to do to make them more interesting.  I was stopped by two ladies on my way out of the meeting who thanked me for my input and then told me that I should be a leader when I reach my goal!  They are now friends of mine on Facebook, and are probably raiding my recipe stash as I write this issue of my blog!!!  I love that I can help others stay on the path or provide inspiration.  It’s very satisfying to me, and I really enjoy doing this each week.  This just cements the fact that I need to do the WW Leader thing once my goal weight is reached. I think I have so much to share with others on a person-to-person basis…much like my blog does in written form.  Thirty pounds and that will do it!!!  Onwards and downwards! 

Our “Meet the Teacher” night was last night.  It just dawned on me that this is the last year of elementary school for my oldest.  Morgan is in the 5^th grade.  Adam is going into preschool (this year he was considered “early preschool”).  He would MUCH RATHER be starting Kindergarten though.  He fits right in! He is even as tall as some of them.  Both kids grew like weeds over the summer.  Morgan comes up to my chest and Adam comes up to my belly button.  Crazy how fast they grow.  Now, if the 10 year old would only get her head on straight, I’ll be set!  The awesome thing about Morgan’s teacher this year is that she has the same one as she did back in 2^nd grade.  Her teacher took a couple of years off, and came back as a 5^th grade teacher.  She really knows my child, and won’t let her get away with much. SO GLAD for that.  Crossing my fingers.

Today’s meeting focused on the power of filling foods.

Here’s a great visual example. One brownie has the same POINTS® Value as 5 apples.  For your POINTS® buck, which would give YOU the better value???

   is equal to:

This is the beauty of the filling foods.  These foods (as we keep stressing…) are higher in water, air, fiber and will stay with you longer than that brownie will…even though the brownie will be just divine for that split second you are devouring it!  This simple graphic, I believe, says it all.  After all, how many of us in one sitting was able to eat five apples?  J  This week, try to make Filling Foods the star of each meal and snack you eat.  Take note of how you feel by doing that.  I bet you will find that there will be many more satisfied tummies!  In fact, the three recipes included in the body of this issuance are comprised mainly of filling foods.  The possibilities are really endless!

Please have a great weekend, and a good week next week.  A great closing quote is below!

 “Knowing is not enough;

we must apply!”

- Johann Wolfgang VonGoethe, German writer

 

RECIPES

Chicken and Cheese Rollup

This recipe was up on the meeting room board today.  It’s a great jumping off point for several variations!  Add a slice of low fat ham for a quick and easy chicken cordon-bleu (add .5 for the 1 oz slice of ham) or roll in a low POINT® crumb coating and have a nice Saltimbocca type entrée!  Choices are really limitless here.  Just be sure to adjust the POINTS® where needed.

POINTS® Value: 4

Servings:  1

Preparation Time:  35  min

Level of Difficulty:  Easy

Ingredients:

5 oz chicken breast

1 wedge Laughing Cow Light Swiss (or any of their delicious flavors!!!)

Salt & pepper to taste

Instructions:

Pound chicken until it’s uniformly about ¼ inch thick, spread the cheese wedge over the whole thing, roll the chicken up tightly and secure it with toothpicks.  Season with salt and pepper. Place in baking dish sprayed with non-stick cooking spray, cover with foil and bake at 350 degrees for 20 minutes.  Uncover and cook for another 15 minutes or until done.

Eggs Florentine

Here’s a healthy spin on a breakfast favorite. This one features spinach and onions but broccoli, peppers and mushrooms are all delicious.

POINTS® Value: 2

Servings:  2

Cooking Time: 15 min

Level of Difficulty:  Easy

Ingredients:

4 large egg white(s)  

1 tsp water  

1/8 tsp table salt  

1/8 tsp black pepper  

1 spray(s) cooking spray  

1 tsp red onion(s), finely minced  

1 cup(s) spinach, baby leaves, packed  

2 slice(s) Weight Watchers Singles  

1 item(s) Light Wheat English Muffin, split and toasted (such as Thomas’ Better Start or Weight Watchers)

Instructions:

In a small bowl, combine egg whites, water, salt and pepper but do not whisk or beat; set aside.

Lightly coat a medium nonstick sauté pan with cooking spray; warm over medium-high heat. Sauté onion until soft, about 1 to 2 minutes. Stir in spinach; cook, stirring occasionally, until spinach wilts, about 1 to 2 minutes. Add egg white mixture; scramble until cooked through, about 4 to 5 minutes.

Move eggs together in middle of pan and turn off heat; top eggs with cheese and let sit until cheese starts to melt. Divide egg mixture among English muffin halves. Yields half a topped English muffin per serving.

Tomato-Basil Salad

This simple, delicious salad makes the most of summer’s best ingredients. Take a trip to the farmer’s market and buy the most colorful tomatoes possible.  You can also turn this salad into a main meal:  add some sliced fresh mozzarella and serve over a bed of arugula (will affect your POINTS® values)

POINTS® Value: 1

Servings:  4

Prep Time: 10 min

Level of Difficulty:  Easy

Ingredients:

2 large tomatoes, 1 red and 1 yellow, heirloom or beefsteak, thinly sliced

¼ cup very thinly sliced sweet onion

4 tsp extra-virgin olive oil

½ tsp kosher salt, or to taste

1/8 tsp freshly ground black pepper

½ tsp fresh oregano, chopped, or ¼ tsp dried oregano

20 leaves fresh basil, or less to taste

Instructions:

To make each salad, arrange ¼ of tomato slices on each salad plate and top with ¼ of the onions.  Drizzle with 1 teaspoon of oil and season to taste with salt and pepper; crumble a pinch of oregano over top.

Let stand at room temperature at least 10 minutes for flavors to develop.  Just before serving, arrange about 5 basil leaves on and under the tomatoes.  Yields 1 salad per serving.

Bending with the Winds of Change...and...Happy Anniversary to me!!!

Happy Hump Day---AND Happy Anniversary to me!

Today is the two year anniversary (to the DAY) of me getting fed up for the last time and going back to Weight Watchers.  I wanted to make a concerted effort to issue the newsletter TODAY.  This date is a turning point in my life, and in my mind was the ‘do-over’ that I so desperately needed.  On that day, I made the conscious decision to become healthy and put myself back on the list.  I also started working out on a regular basis by joining the gym here in the office.  I held true to my promise to myself and have not missed a single meeting in two years.  If I don’t attend my regular Monday noon meeting, I find another.  Along the way, I met some very inspiring members and leaders, and added them to my distribution.  For those of you who haven’t been following me since the beginning, I want to share my “last straw” story with you.  I am sure that you all have had your own moments! This is mine.

The Last Straw

Weight has been an ongoing battle for as long as I can remember.  While I was able to maintain during my school years, the struggle really began when I entered the work force.  I was heavy throughout my 30’s and for the first year of my 40’s.  I managed to lose around 40 pounds in the mid-90’s, but eventually gained it back plus an additional 50 pounds.  I didn’t have much self confidence and lacked the energy or desire to do any physical activity. 

Last summer I was looking at some pictures taken of myself while on vacation, and I was shocked at what I saw in those photos.  I didn’t recognize myself.  At that point, I hit my limit.  I decided that I needed to do something, and I went back to Weight Watchers, but this time with a new attitude and determination that I hadn’t experienced before. 

I went back to Weight Watchers because I knew that this was a plan that worked.  I told myself that this was the LAST time I was joining, and that I would make Lifetime.  I didn’t set any unrealistic goals for myself.  I took baby steps.  My first goal was to attend the meetings; my next was to keep a food journal; then to reach my 5% goal; and finally, most importantly, to start strength training, exercising, and just being more active.  I achieved these goals by telling myself that I am worth it, and by enlisting the help and support of my family, friends, and trainers at the gym.

To date, I have lost over 50 pounds and 44 inches.  My cholesterol dropped 56 points, my triglycerides decreased 90+ points, and my sugar and blood pressure are normal for the first time in 5 years.  I feel and look better than I did in my 30’s.  I have so much more energy and am now able to keep up with my toddler and my 9-year old!

I have become an inspiration to my co-workers and friends because of my determination.  I issue a weekly newsletter documenting my progress to hopefully motivate others to make healthy changes to their lifestyles!  I keep my eye on the prize and maintain a positive attitude toward my weight loss journey and, at the prompting of my own leader; I am considering becoming a Weight Watchers leader after reaching my final goal!

As a post script to this story, I have gone from clothing size 22 into a VERY loose-fitting 14.  That’s 8 sizes.  I can shop in normal stores, and purchase clothing right off the racks.  I no longer wear elastic-waisted pants, and I have donated all clothing that I “undergrew”.   I only have one pair of capris in the old size so that I can take one last “after” picture once I get the last 30 pounds off.  It’s gonna be one happy day when that finally happens!  There WILL be a party. Just sayin’!

As I type this week’s issuance, my parents and Morgan are on their way back to Dallas.  Steve got home yesterday, which was a nice thing for me.  I think things will be back to normal, or at least as close to normal as they CAN be!!!

I survived my week alone with the three year old, although I am very tired.  I took him with me on Saturday to get the oil changed in my car, and then we went to breakfast.  Saturday afternoon, I braved Chuck E Cheese with him.  He had fun on all the rides and he even played a few games.  I tried to survive there with no purse, but I think next time I will take a tote bag with me.  I figured out that you actually need 2 pairs of hands to properly survive an outing to this place.  Two hands are used to hold all the paraphernalia (tokens, tickets, souvenir cup…) and another two hands are needed to steer the kids around the place!  We had a nice couple of hours, and bonus? He even napped on the way home.

Sunday, I took Adam into Fort Worth to visit my 94-year-old grandma.  This made her entire month.  My cousin also came in with his boys, so she had a houseful.  It was all good though. Here she is, with Adam hamming it up next to her!  She doesn’t look bad for 94, RIGHT? I should be so lucky!!!  Needless to say, on the way home, he fell asleep the second we left her house, and woke up the second I got off I-35E at my exit.  All in all? About an hour nap.  This made the ride home much more bearable.

I was down for another consecutive week, although it was only .2.  Still…that’s a stick of butter. You know the routine! Losses are losses, no matter how big or how small.  Today’s beating…er…torture session…I mean WORKOUT with Dwayne was very grueling.  Before we even started the circuit, I did 20 minutes on the elliptical trainer.  After that, Coach Dwayne started me out with walking double lunges with a press after each one using the 10 lb dumbbells, followed by alternating toe touches on the Bosu.  The second set was double-deadlift single upright row with the 18 lb. body bar alternating with 15 Bosu crunches. The last set consisted of alternating single leg step-up front raise/side raise on the aerobic step using 5 lb weights alternating with bicep curls with the 10 lb dumbbells.  I am not sure how I will feel in the morning or if I will be able to stand up.  Even the shower didn’t really help much to cool me off.

Since Anniversaries are times of reflection, I wanted to put this photo into this newsletter.  This photo is a chronology of the progress I made so far while on the program.  Sometimes, non-scale victories can tell a greater story.  Pictures truly are worth a thousand words.  WHAT A DIFFERENCE TWO YEARS MAKES!!!!

Okay.  The meeting topic for this week was “Bending with the Winds of Change.”  The gist of this is to be flexible. Keep it real.  We want PROGRESS, not PERFECTION!

Acknowledge your Accomplishments:

Answer these questions:

I know I am making progress because ______________

In the past when I would slip up, I would _____________. Now when I slip up, I __________.

I can be more realistic if I __________.

My answers:

1. I know I am making progress because I have gotten healthier and am wearing smaller clothes.  I make smarter food choices and have made this a real lifestyle change!
2. In the past when I would slip up, I would quit.  Now when I slip up, I acknowledge that, and I move on. No more quitting!
3. I can be more realistic if I take big goals and break them down into more manageable ones.

How would you answer these??? Think about it and do some soul-searching! 

One quick public service announcement:  Coach Dwayne is trying to get me to put together a team for the White Rock marathon being held in December.  He told me that this can be done as a RELAY and he asked if I would be interested in forming a team. Do I have any takers?  Please email me if you want to get a team together!!!  Please make this a great week, and I’ll be back next week with another issue!!!

A closing (yet very fitting) quote:

“Blessed are the flexible

for they shall not be

 bent out of shape!”

- Unknown

RECIPES

Watermelon Salsa

This fresh, fruity salsa is delicious with grilled or broiled fish, chicken, pork, or beef.  Use balsamic vinegar instead of lime juice for a deeper flavor.  If you plan to make this recipe ahead of time, chop up and toss together the watermelon, vegetables and herbs, but wait to combine them with the sugar, olive oil and lime juice until just before serving.

POINTS® Value: 1

Servings:  12

Preparation Time:  25  min

Level of Difficulty:  Easy

Ingredients:

4 cup(s) watermelon, seedless, chopped into small pieces  

1 cup(s) cucumber(s), seedless, chopped into small pieces  

1/2 cup(s) scallion(s), chopped into small pieces (green and white parts)  

1/2 large yellow pepper(s), chopped into small pieces  

1 large jalapeno pepper(s), seeded, finely minced (do not touch seeds with bare hands)  

1 1/2 Tbsp cilantro, fresh, minced  

1 1/2 Tbsp mint leaves, fresh, minced  

1 tsp sugar  

1 Tbsp olive oil  

2 Tbsp fresh lime juice     

Instructions:

Toss all ingredients together in a large bowl. Serve at room temperature or chilled. Yields about 1/2 cup per serving.

Garlic-Herb Grilled Corn

Herb butter gives corn on the cob amazing flavor. If you buy corn without the husks, wrap the ears in foil before grilling.

POINTS® Value: 2

Servings:  6

Preparation Time:  8 min

Cooking Time: 20 min

Level of Difficulty:  Easy

Ingredients:

6 medium corn on the cob, in husk  

3 spray(s) cooking spray  

1 Tbsp butter  

1 Tbsp olive oil  

1 Tbsp thyme, fresh, chopped  

1 tsp minced garlic  

1/2 tsp table salt  

1/4 cup(s) parsley, fresh, chopped  

Instructions:

In a large pot filled with cold water, add unshucked ears of corn; soak for 10 minutes.

Preheat grill or a stove-top grill pan.

Remove corn from pot; pull back husks (be careful to leave husk attached to corn) and remove as much of silk as possible. Coat kernels with cooking spray; cover corn with husks again.

Grill corn, turning every few minutes, until husks are blackened and charred and corn is tender, about 15 to 20 minutes.

Meanwhile, melt butter in a small microwave-safe bowl or cup. Stir in oil, thyme, garlic and salt.

To serve, pull back husks to expose corn and use husks as handles. Place on serving platter and brush butter mixture over corn; sprinkle with parsley (and additional salt, if desired). Yields 1 ear per serving.

STOP the Eat-a-Thon!!!

Hello there peeps!

I hope your week was fantabulous (new word…).  As for me? I am a single parent for the next few days.  Steve is in Charlotte, NC through August 10^th.  His 25^th High School reunion is coming up on Saturday, and he decided to attend.  Now if you all remember, Morgan is still down in Orlando with my folks, so this means :::insert sinster music here::: that I am alone with Adam (the 3-year-old). No safety net, no one but the two of us.  Know what? It’s okay.  He was actually quite the sweetie pie this morning.  Came downstairs a little after 6 am, and was very cute.  That cuteness lasted about 30 minutes, right up until the time where I had to drop him off at Primrose.  He wanted NO PART of going into his classroom.  I ended up putting him into Miss Rhonda’s arms and I made a break for it. 

Now I am dealing with a quiet house, which is a good thing when one is working at home.  I really give any single moms out there a great deal of kudos.  This stuff is NOT easy.  Pet patrol, kid supervision...all tiring stuff.   The sad part was that since Steve left for NC, I don’t really sleep.  I sort of close my eyes, but every little solitary noise wakes me up.  Hate that!!!  Luckily this is all temporary.  Steve returns Tuesday afternoon and Morgan comes back home (with my mom & dad in tow) on Wednesday. Fun times ahead!!!

On a different note, I just found out first hand that customer service is not entirely dead.  Remember how I said that my Success Story was chosen by Lean Cuisine for publication on their website?  As it turns out, in that congratulatory email, they forwarded me an incorrect link that took us to someone else’s success story.  I contacted the company and they are looking into it.  I actually received a phone call from a Lean Cuisine representative this afternoon.  From what she told me, they are actively working the issue.  As soon as I secure a corrected URL, I will pass it on to you guys so you can read all about me on the Lean Cuisine website :::wink:::.  I was hoping that by mentioning that I publish a weekly blog and for the potential number of additional visitors to their website that it would bring…they may speed up the process? Only time will tell.  I will keep you guys informed though.

Okay…torture maneuver of the week. Are you ready?  Use your mind to create a visual, but try not to laugh too hard.  Dwayne had me lying tummy down on a 65 mm stability ball, with my feet up against the wall for support and balance.  He then had me pick up a body bar, 12 – 18 pounds maybe??? Using my arms, core, and lower back to get the bar up.  We repeated this for 3 sets of 10 reps.   My abs and core were one solid line of ACHE from my breast bone all the way down to my belly button.  That soreness lasted for about ohhhh…3 days????  Nice.  Thanks Coach Dwayne!

I enjoyed a nice walk with my Walk-It Challenge buddies this past weekend, and I was absolutely DRIPPING after that walk.  Put in almost 10,000 steps on Saturday.  Not too bad.  Not much outdoor activity for me in the near future though.  It’s been averaging about 104 – 105 degrees here in Denton, with heat indices in the 110’s.  YUCKO!!!

I am attaching yet ANOTHER before and after photo for you guys.  Again, what a difference TWO years makes!  August 11, 2010 will mark my two year anniversary of getting fed up for the last time (is there a pun in there somewhere???), and taking charge of my weight! 

Okay.  The meeting topic this week was ‘out of control eating’.  I think this is more common than we think!  If you tend to hide what you eat or the fact that you’re overdoing it…there is some help out there.  This is an excerpt from the Weight Watchers Weekly that came out this week. 

Question: Why does ‘sneak eating’ happen?

Answer: Often sneak eating is associated with the notion that being overweight is shameful, so people try to minimize the guilt of eating anything high in calories and fat – including going to great lengths not to be seen.

How to fix it: Some things that may help: skipping caffeine late at night and avoiding trigger foods.  Another option is to pre-plan bedtime snacks and incorporate these into your daily POINTS® Target.  This is helpful because frequently people won’t write stuff down until the end of the day, and then it can be easy to forget certain ‘sneak eating’ episodes.  Also recognize that certain foods needn’t be off limits.  If you want to have chocolate, you can.  Just plan for it in your daily POINTS® Target.  Then there’s no reason to hide it.

Some food for thought: A powerful weapon against sneak eating is to try to change your mindset about the stigma of being overweight.  Then you can shed the desire to hide your eating because you feel guilty about it.  Recognize that it’s easy to gain weight, and being overweight doesn’t mean that you’re inferior in any waY.

It’s not always easy to do this, of course, but it’s worth the effort.  Once you’re comfortable eating anything in the light of day and even with an audience, it will be easier to stave off the urge to sneak snacks that can get in the way of reaching your weight loss goals.

Ways to STOP the Eat-a-Thon:

Strategies:

• Identify possible triggers
• Understand the reasons you wish to eat
• Use reframing to find alternate ways to meet your needs
• Develop a plan to stop uncontrolled eating in its tracks.

I took this quote from the meeting room wall.  I thought it was so appropriate to the meeting topic this week!  Enjoy!

“Eat with dignity.  That means

At the table and with a napkin

on your lap.  One doughnut

with my hubby is more satisfying

than the box no one knew I bought!”

- Bobbi Caldwell, Weight Watchers Leader

RECIPES

Grilled Tuna with Herb Butter

Tuna is prepared like steak in this recipe-cooked in one large piece on a very hot grill.  Freshly made herb butter is the secret ingredient in this grilled fish recipe. It's a tasty way to flavor steamed or grilled vegetables, too.

POINTS® Value:    4

Servings:  4

Preparation Time:  12 min

Cooking Time:  6 min

Level of Difficulty:  Easy

Ingredients:

1 pound(s) yellowfin tuna, one steak cut 1- to 1-1/2 inches thick  

1 tsp olive oil  

1 tsp fresh lime juice  

1 spray(s) cooking spray  

2 Tbsp butter, softened  

1 Tbsp chives, fresh, finely chopped  

1 Tbsp parsley, fresh, finely chopped  

1 Tbsp fresh tarragon, finely chopped  

1 tsp lime zest, fresh, minced  

1/4 tsp table salt, or more to taste  

1/8 tsp black pepper, or more to taste  

1 pound(s) spinach, baby-variety, steamed  

Instructions:

1.         Drizzle both sides of fish with oil and lime juice; set aside.

2.         Off heat, coat grill with cooking spray; preheat grill to high.

3.         Meanwhile, in a small metal bowl, combine softened butter, chives, parsley, tarragon, lime zest, salt and pepper; set aside.

4.         Cook tuna on one side for 3 minutes; carefully flip and cook on other side for 3 more minutes for rare, or longer until desired degree of doneness. Place bowl containing butter mixture on grill just until it melts — you don’t want to cook it.

5.         Thinly slice tuna and serve over spinach; drizzle melted herb butter over top. Yields about 3 ounces of tuna and 1/4 of spinach per serving.

Peaches with Riesling Sauce

Riesling wine perfectly complements the sweet juiciness of summer peaches. A sprinkling of crystallized ginger adds just enough spice.

POINTS® Value: 1 per serving

Servings: 4 at approx. 1 cup peaches and 1 tsp ginger

Preparation Time: 8 min

Total Cooking Time: 10 hour

Level of Difficulty: Easy

Ingredients:

1 1/2 Tbsp water, warm  

1 Tbsp sugar  

1/2 tsp fresh lemon juice  

1/4 cup(s) white wine, a medium-bodied Riesling like Yellowtail suggested  

4 large peach(es), ripe, thickly sliced  

4 tsp crystallized ginger, minced   

Instructions:

In a small saucepan, combine water, sugar and lemon juice; cook over medium-high heat until syrupy, approximately 2 minutes. Remove from heat and stir in wine; bring to a boil. Reduce heat to low and simmer until wine reduces by half and mixture is syrupy, about 4 to 6 minutes; remove from heat and let cool.

Once cooled, toss syrup with peaches in a serving bowl and allow to sit at room temperature for several minutes; toss again. Serve, sprinkled with ginger.

Yields about 1 cup peaches and 1 teaspoon ginger per serving.

Are you a Savvy Snacker???

Happy hump day!

So far this has been a stellar week for me…I remembered my PC, my badge, and my brains.  Not bad for the first FULL week back after vacation ended.  I added another three readers to the distribution as well.  I think I have told you guys that I also publish this newsletter on the web (sans attachments…).  My site is http://elissasweightlossjourney.blogspot.com.  I am trying to increase my readership  but am not quite sure how.  I also have an email into Lean Cuisine.  Seems that they chose my weight loss story for their website…this is all well and good, BUT when I clicked on the link that they provided? It takes me to some woman named Cheryle in Massachusetts. I have been trying to get in contact with them to see if they can get me a better link. It’s always something, right???

PLUS? On a “lighter” note? I lost another .6 this week (for those of you keeping track, that’s just shy of 3 sticks of butter).  This is the 5^th consecutive week of losses for me.  I think that the fruits and veggies challenge really has been helping.  I have been MORE than surpassing my 5 servings daily.  I noticed a difference in my hunger levels too.  There really IS something to this filling foods thing.  LOL!

I have been talking with Morgan (the 10-year-old) each night since she has been with my parents in Orlando.  I think they have her on a 5 word budget.  Lately, I have better conversations with the 3-year-old.  Thinking that she is having way too much fun to be talking on the phone…We get her back in a couple of weeks.  Am I looking forward to it? Lemme get back to you! LOL…

Saturday I used my day at the spa that Steve got me for Mother’s Day.  For five glorious hours I was pampered.  Scalp massage, salt scrub, full body massage, European facial, lunch, and topped off with a spa mani/pedi.  I would venture to say that there is no better way to spend a Saturday (or at least none that I am able to write about here!!! LOL…)  I really think that the fruits and veggies challenge that Weight Watchers posed to us four weeks ago has made all the difference in my mojo.  I have been actively seeking out ways to use my veggies.  This week alone, here is a list of some dishes I made (note the veggies here…)  By amping up my intake of veggies, in particular, my urge to snack on other stuff has been quelled. 

Roasted tomato soup (tomatoes/onions and basil in this one)

Avocado Chicken Salad (avocado and basil in this one)

Turkey Sausage Hoagies (orange, yellow, and red bell peppers with sweet onions topped this one); also made corn on the cob…

A mixed salad topped with a peanut/miso dressing (OK…so I didn’t hand make this one, but it was chock-full of greens and carrots)

Nectarines were also on sale, and are a great snack option.  I have been slipping one into my lunch pack every day this week. 

If you put your mind to it, the possibilities are literally endless.  I have included recipes for the first three dishes mentioned above.  The Central Market actually made the salad and the dressing for the fourth recipe.  Can’t take credit for making it, but I can certainly take credit for EATING it.  I have found that the more colors on the plate? the better. Keeps things interesting.

My new best friend is also General Mills’ Original Fiber One cereal.  To help combat the afternoon munchies, I have been taking a 1-Point® cup of yogurt with ½ cup of blueberries (or strawberries or blackberries…) and about 1/3-1/2 cup of fiber one. I mix it all together and make sort of a yogurt parfait.  This particular iteration will cost you 1.5 points. That’s for a 6 oz cup of Kroger Lite Vanilla yogurt (1 POINT®); ½ cup blueberries (.5 POINTS®) and 1/3 cup Fiber One (0 POINTS®).  This will keep your tummy from growling for quite awhile. 

The topic of this week’s meeting was “Snack Savvy” and it provided some strategies for snacking throughout the day.  Smart snacking can actually help you with your weight loss goals.  The ideal between-meals nosh combines complex carbohydrates, lean protein, fiber, and a bit of healthy fat.  It should be easy to prep, hold, AND eat.  Oh…and it should also taste good.  To create lots of appealing tummy-filling snacks, pair a fruit or veggie with the perfect partner:

Medium apple + 1 slice low fat cheese = 2 POINTS®

1 cup grapes + 1 tbsp walnuts = 2 POINTS®

1 small banana + ½ cup nonfat Greek yogurt = 2 POINTS®

1 cup grape tomatoes + 1 hard boiled egg = 2 POINTS®

1 medium peach + ½ cup low fat cottage cheese = 2 POINTS®

1 cup blueberries + ½ cup fat-free ricotta cheese = 3 POINTS®

1 medium cucumber + 2 tbsp low fat creamy dill dip = 2 POINTS®

1 medium sweet potato + 2 tbsp freshly grated Parmesan cheese = 3 POINTS®

1 cup string beans + ¼ cup store-bought hummus = 2 POINTS®

1 cup sugar snap peas + 2 tbsp sour cream and chive dip = 2 POINTS®

1 cup bell pepper slices + ½ cup shelled edamame = 2 POINTS®

3 ribs celery + 1 tbsp peanut butter = 2 POINTS®

6 steamed asparagus spears + 1 slice turkey breast or roast beef = 2 POINTS®

1 cup raw carrots + 2 tbsp fat-free black bean dip = 0 POINTS®

These are some creative and POINT-economical ways to snack.  Plus, you won’t be blowing your daily POINTS® target either.  I hope that you have a fantastic end to your week, and I will be back with you next week!!!

“We are indeed much more

than what we eat, but,

what we eat can, nevertheless,

Help us be so much more

Than who we are.”

- Adelle Davis, author & nutrition pioneer

RECIPES

Avocado Chicken Salad Sandwiches

This recipe came from the Cooking Light Mini-Cookbook "5 Ingredient/15 Minute Meals".  Avocado gives this chicken salad a rich creamy texture and healthy dose of heart-healthy monounsaturated fat, which helps lower your risk of heart disease.  This made a fantastic lunch.  Instead of using the bread as they called for, I simply made a smaller sandwich and served on a Sandwich Thins bun.  Perfecto!

I used a rotisserie chicken pulled off the bones for this one, and I served it over a bed of mixed field greens instead of on bread.

Yield: 4 sandwiches at a POINTS® Value of 8 per sandwich (and these are LARGE portions) OR 6 portions to serve over greens at a POINTS® Value of 5 per serving. Your pick.

Ingredients:

3 cups (1/2 inch) cubed cooked chicken breast [rotisserie works great!]

1/4 cup light mayonnaise

2 tablespoons chopped fresh cilantro [I subbed basil for this; I am not a cilantro fan...]

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup (1/2 inch) cubed avocado [about 1]

4 green leaf lettuce leaves

8 whole-wheat bread slices, toasted [or skip the bread altogether and serve over field greens]

Instructions:

1. Combine first 5 ingredients in a large bowl. Gently stir avocado into chicken mixture until combined.

2. Place 1 lettuce leaf onto each of 3 bread slices. Spoon chicken mixture evenly onto each lettuce leaf. Top with remaining bread slices.

Yield: 4 servings; Serving size: 1 sandwich; POINTS® Value per sandwich: 8; if serving as is over greens: 5

Nutrition Information:

Calories: 364; Fat: 16.4g (sat: 2.7g, mono: 7.9g, poly: 3g); Protein: 41.4g; Carb: 24g; Fiber 11.9g; Chol: 95mg; Iron: 4.4mg; Calc: 322mg

Love the monounsaturation punch of this sandwich. Enjoy!

Roasted Tomato-Bread Soup

Tomatoes, onions and garlic develop a deep, rich flavor when roasted. A mix of different colored cherry tomatoes will add a playful note. This soup is adapted from a recipe in Amy Goldman’s book The Heirloom Tomato: From Garden to Table (Bloomsbury USA, 2008).

POINTS® Value: 4 per serving

Servings: 6 at approx. 1 cup each

Preparation Time: 30 min

Total Cooking Time: 1 hour

Level of Difficulty: Easy

Ingredients:

4 cups thinly sliced onions

2 tablespoons extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups cherry tomatoes, halved

1/2 cup thinly sliced garlic, plus 1 whole clove, peeled and halved

3 cups reduced-sodium chicken broth or vegetable broth

6 slices whole-grain country bread

2/3 cup chopped fresh basil

6 tablespoons finely shredded Parmesan cheese

Instructions:

Preheat oven to 450°F.

Toss onions, oil, salt and pepper in a 9-by-13-inch pan. Roast the onions, stirring once or twice, until starting to brown, about 20 minutes.

Stir in tomatoes and 1/2 cup garlic and continue roasting, stirring once, until the tomatoes are falling apart and beginning to brown in spots, about 20 minutes more.

Transfer the onion-tomato mixture to a large saucepan. Add broth. Bring to a simmer over medium-high heat. Remove from the heat and cover to keep warm.

Meanwhile, place bread on a large baking sheet and bake until toasted, about 10 minutes. Rub both sides of the toasted bread with the halved garlic clove. (Discard remaining garlic.)

To serve, place a piece of toasted bread in a shallow soup bowl. Ladle about 1 cup soup over the bread. Sprinkle with basil and cheese and serve immediately.

Nutrition Information:

Per serving : 213 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 27 g Carbohydrates; 10 g Protein; 5 g Fiber; 594 mg Sodium; 564 mg Potassium

Exchanges: 1 1/2 starch, 1 vegetable, 2 fat; 1 1/2 Carbohydrate Serving

Tips & Notes

Make Ahead Tip: Prepare through Step 4, cover and refrigerate for up to 2 days.

Strawberry Napoleon

I found this one on the Weight Watchers site when looking for something different to do for a summer dessert.  Layered with fresh berries and sweetened

cream, our napoleon is light on your taste buds as well as your waistline.

POINTS® Value: 3

Servings: 12

Preparation Time: 15 min

Cooking Time: 30 min

Level of Difficulty: Moderate

Ingredients:

8 sheet(s) phyllo dough, refrigerated preferred over frozen

1 spray(s) cooking spray

8 tsp sugar

1/4 cup(s) sugar

3 oz Neufchatel cheese, softened

1/2 cup(s) reduced-fat sour cream

2 1/2 tsp orange zest, freshly grated

3/4 cup(s) lite whipped topping

4 cup(s) strawberries, thinly sliced, about 1/4-inch thick

Instructions:

Preheat oven to 350°F. Place one sheet of phyllo dough on a cookie sheet, coat

with cooking spray and sprinkle with 1 teaspoon of sugar; repeat with remaining

layers of phyllo, cooking spray and sugar. Cut the stacked dough lengthwise into 3

strips and prick all over with a fork. Bake for 30 minutes, or until golden; remove to a

wire rack to cool completely.

In a mixer, beat the cheese until fluffy. Add remaining 1/4 cup of sugar, sour cream

and zest, and continue to beat until light and airy; fold in the whipped topping.

Carefully place one phyllo strip on a serving dish and spread with half the cheese

mixture; top with half the strawberries. Repeat with the second phyllo strip and

remaining cheese and berries. Top with the third phyllo strip, slice into 12 pieces

and serve.

Italian Turkey Sausage Hoagies topped with Caramelized Onions and Sautéed Multi-colored Bell Peppers

Ok...here is another easy, yet delicious masterpiece that was created on the fly. I had some defrosted Jennie-O Turkey Store Hot Italian Sausage links in the refrigerator that we needed to use within the next couple of days. While at the grocery store, they had multi-colored bell peppers on special for $0.99 each. I bought a red, yellow and orange pepper. This is when the idea of the hoagies hit me. I already had some Texas 1015s in the house (for those of you not living here, these are the Texas equivalent of a Vidalia or other sweet onion).

Please enjoy this yummy (and insanely easy) meal!!!

Yield: 5 servings at a POINTS Value of 6 per serving

Prep time: 5 minutes

Cook time: 5-10 minutes

Ingredients:

1 package (20 oz) Turkey Italian Sausage links. I suggest hot rather than sweet, as they have more flavor. They are NOT at all spicy!!!

3 bell peppers, sliced into thin strips (your choice of colors. I prefer any color OTHER than green!!!)

1 large sweet onion, thinly sliced

1 tablespoon olive oil, for sauteeing

5 Nature's Own Sugar Free 100% Whole Grain Hot Dog Buns (these are my personal choice, as they only have 2 POINTS per bun.

Instructions:

1. In a non-stick skillet over medium high heat, heat olive oil. When a drop of oil sizzles, the oil is at the right temperature.

2. Add sliced onions and peppers to the pan, and sautee until onions start to brown and peppers are soft

3. Meanwhile, heat your grill or whip out your George Foreman grill (which is what we did) and heat according to manufacturer's instructions.

4. Cook sausages until juices run clear, about 5-10 minutes.

5. Place one sausage in each of 5 buns (toast buns if you like!), and top with the onion/pepper mixture.

6. Enjoy, and try not to get any on ya! We served with some fresh corn on the cob and sugar snap peas. Get those veggies in! This is a great meal to accomplish that.