Portion Control: Size DOES Matter!

Hello all!

This has been another week of reflection for me.  I was told that a very old and dear friend of mine passed away on Monday evening.  This is the second time this year that I lost someone that I cared about.  Every time something like this happens, I think about how fragile life is, and how important it is to take care of yourself. When Chris passed, he left a wife and two daughters behind.  I think he may have been battling some demons of his own, but in the end, he is no longer suffering.  You are given one body and one life.  It is up to each of us to take care of ourselves. I am planning on giving the grim reaper a run for his money. We have all made a conscious decision to either get healthy or to maintain our health.  Weight Watchers (or whatever plan is working for you) and getting active has helped me more than I can convey to each of you in this weekly newsletter.

Next on the list of stuff for the week…I was on my way home from the office and I had called Steve to let him know that I was on my way home.  He told me that Morgan had tripped while playing kickball.  The back story here is that Morgan broke her left wrist in a bicycle fall when I was pregnant with Adam.  She got that cast off two days before he was born.  So…back to present time.  She tripped over the ball (don’t ask…we have been trying to visualize this one, and it STILL doesn’t compute!!!), and injured the same wrist.  She ended up with another buckle fracture and is now casted up past her elbow. She will be in this long cast for 3-4 weeks, and then they will either cut that one down or recast her with a shorter one.  Figured I’d toss in one picture for effect.  Cool cast huh?

This was how my Monday went. Friend died. Wrist broken.  Nothing else for me this week, please.  OH…AND I was up 1.6 pounds this week as well.  I was about to write this week off as a bad dream, but I remembered that something actually DID go well.  The one thing that went rather well this week was month end.  Somehow, I managed to get my submissions in by business day 1 ½.  Not too shabby.  This is the reason that my newsletter may actually get out this week prior to Friday.  Plus I found out that our move to Irving isn’t occurring next Thursday as originally thought.  Per usual, things were delayed.  Not complaining, mind you!

Since the weather is getting nicer lately, I decided that I wanted to start my running outside again.  Dwayne was nice enough to oblige me on Tuesday, and we did some jogging.  I need to get back into this.  I didn’t make it nearly as far as I had before the summer, but the good news is that nothing hurt, and it didn’t take me long to recover once I was done running.  I also had to be stretched out pretty good after.  I had the shin soreness happening after that run.  We are going to take another stab at this on Friday.  I am actually starting to enjoy it.  Wow…I said it, and now it’s officially out there.  Elissa Ducar enjoys running.  How bizarre is that? I. Me. Miss-You-Will-NEVER-EVER-See-Me-Run is saying that she enjoys running.  Wow.  Sometimes I do surprise myself.

I did get the opportunity to wear my Shape-Ups for a couple of days doing some walking and errand running.  I will say that they are very cushioning to your feet, and they actually give you some height.  I can also say that after wearing them for a day, I definitely felt it in my calves and I noticed that my posture was better.  I was actually slightly sore afterward.  I think I am going to wear these on my next weekend walk.  Stay tuned!

This week the meeting topic du jour related to portion sizes.  Here are some facts about how sizes have changed over the years.  The chart below is really eye opening, and stresses the fact that we have to be continuously aware of what we are putting in our mouths on a daily basis.  Is it coincidence that we should cut our dinner in half at a restaurant and take it home for another meal? After looking at the chart below, I would say NOT.  When we halve our entrée, in some cases, we are getting back to what the portion size USED to be!

What works for me is keeping my measuring scoops and scale out where I can see them.  I also use visual cues (palm of my hand, or a baseball) to help me gauge portion size.

	PORTION SIZE THEN	PORTION SIZE NOW
Bagel	3” and 150 Calories	6” and 350 Calories
Cheeseburger	330 Calories	590 Calories
Spaghetti & Meatballs	500 Calories for 1 cup spaghetti & sauce + 3 small meatballs	1025 Calories for 2 cups spaghetti & sauce + 3 large meatballs
French Fries	2.4 oz and 210 Calories	6.9 oz and 610 Calories
Soda	6 ½ oz and 85 Calories	20 oz and 250 Calories
Muffin	1 ½ oz and 210 Calories	4 oz and 500 Calories
Chicken Caesar Salad	1 ½ cups and 390 Calories	3 ½ cups and 790 Calories
Large Movie Popcorn	5 cups and 390 Calories	11 cups and 630 Calories

Let’s see what Weight Watchers has to say on the subject.

Zeroing in on the right serving size is essential to success at weight loss and maintenance, especially with often-huge restaurant portions.  Being able to cast a practiced eye over most foods and guesstimate how much is enough will help you to eat with assurance anywhere.  To that end, they’ve rounded out the idea of using common objects for comparison.  Check out the categories that connect to your lifestyle, and you’ll have even more ways to get the perfect portion.

At a restaurant or hotel:

Tea cup = 1 cup of cooked pasta or rice

Half an orange = ½ cup of coleslaw

Small bar of soap = 1-ounce serving of cheese

Stuff for techies:

CD/DVD = large bagel or 1 pancake

USB thumb drive = 1-ounce serving of cheese

Pocket digital camera = 3-ounce serving of meat

In the office:

Roll of transparent tape = 1 small piece of fruit

Standard pink eraser = 1-ounce serving of cheese

2” x 2” Self-stick note = 1 brownie

For sports fans:

Hockey puck = ½ cup serving of mashed potatoes, beans, or ice cream

Golf ball = ¼ cup of nuts

Baseball = 1 medium piece of fruit

On the go:

Lip balm/lipstick = 1-ounce serving of cheese

Folding wallet = 1-ounce slice of French bread

Sunglasses = 6-ounce fish fillet

Have a great weekend, and I leave you with this quote from the meeting room board:

 “You have succeeded in life

when all you really want is only

what you really need”

~ Vernon Howard, Teacher/philosopher

 

RECIPES

Skillet Fish with Quick Corn Relish

This dish was the Coach’s Choice Entrée this past Wednesday.  This was absolutely incredible, and I wanted to pass along some of the goodness to you!

Yield: 4  GENEROUS servings at a POINTS® Value of 4 per serving. 

Prep Time: 15 minutes

Start to Finish: 15 minutes

Relish:

1 can (11 oz) whole kernel corn with red and green peppers, drained, rinsed

2 medium green onions, sliced (2 tablespoons)

2 tablespoons chopped fresh cilantro

1 tablespoon lime juice

1 teaspoon honey

1/2 teaspoon ground cumin

Fish:

1/4 teaspoon ground cumin

1/8 teaspoon pepper

4 cod or halibut fillets (1 lb)

Ingredients:

1. In medium bowl, mix relish ingredients; set aside.

2. In small bowl, mix 1/4 teaspoon cumin and the pepper; sprinkle on both sides of each fish fillet.

3. Heat 12-inch nonstick skillet over medium-high heat. Add fish; cook 5 to 8 minutes, turning once, until fish flakes

easily with fork. Serve fish with relish.

Nutritional Information Per Serving:

Calories 180 (Calories from Fat 20); Total Fat 2g (Saturated Fat 0g, Trans Fat 0g); Cholesterol 60mg;

Sodium 350mg; Total Carbohydrate 16g (Dietary Fiber 1g, Sugars 6g); Protein 23g Percent Daily Value*: Vitamin A

2%; Vitamin C 4%; Calcium 2%; Iron 4% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean

Chicken Fajita Casserole

This dish was another that came about when trying to see what to do with some fajita seasoned chicken breast that I had picked up at the grocery store.  To be quite honest,  I was too lazy to do fajitas, so I did the next best thing! Made a casserole out of it.  Thanks to Betty Crocker for the suggestion.  Of course I adapted it to suit my tastes!

Yield: 8 GENEROUS servings at a POINTS® Value of 7 per serving. 

Prep Time: 20 minutes

Total Cook Time: 1 hr 15 minutes

Ingredients:

1 can (16 oz) fat-free refried beans

1 can (15 oz) tomato sauce

1 package (1 oz)  fajita seasoning mix

1 package fajita-seasoned chicken breast (like Kroger or Central Market carries)

8 whole wheat/lower carb flour tortillas for soft tacos & fajitas (6 inch; from 8.2-oz package)

1 bag (1 lb) frozen stir-fry bell peppers and onions, thawed, drained (I used two packages of ready cut fajita veggies— bell peppers and onions)

1 1/2 cups shredded 2% Mexican blend cheese

Instructions:

1. Heat oven to 375°F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In medium bowl, mix refried beans, tomato sauce and fajita seasoning mix. Stir in chicken.

2. Spread 1/2 cup of the bean mixture over bottom of baking dish. Arrange 4 tortillas, overlapping if necessary, in baking dish. Top with half of remaining bean mixture, half of the stir-fry vegetables and 1 cup of the cheese. Repeat layers with remaining tortillas, bean mixture, stir-fry vegetables and cheese.
3. Cover baking dish with foil. Bake 30 minutes. Uncover; bake 15 to 20 minutes longer or until hot and bubbly. Let stand 5 minutes before cutting.
Makes 6 Servings

Supermarket Smarts...

Happy Thursday!

As a human being, I like to start things off by saying that I make mistakes and I am by no means perfect.  I was up this week, and have been for the past couple.  For the past year, I go up a little, go down a little, stay the same a little..but during all of that, I was able to shed most of my size 16 clothing in favor of size 14 clothing.  I am okay though…a mere pit stop along the journey!

Speaking of pit stops…here is a good one.  When I got back into the office on the after my procedure a couple of weeks back, I was told that I am no longer going to be working in Richardson.  Our department is going to be relocating to Hidden Ridge in Irving, effective October 14 (at least that’s the date as of today…).  The news hit me like a ton of bricks.  The first thing I thought was “OMG…what am I going to do about my training and my meetings.” How selfish of me is that?  Not once did I think of the work end of it.  I thought of how it affected me personally.  The first thing I did, after the shock wore off, was to look for another meeting that may be closer to where I will be.  I also found out that there is a fitness center in the new facility as well.  I still have a great deal of work to do, and I can’t let this little speed bump derail my efforts.  I do have to admit, though, I am not very happy with this.  At least I am still employed!!!  More news on this as the story develops.  Oy vey!!!

I did survive the Heroes for Children 5K on the 25^th.  It was held at The Shops at Legacy in Plano.  This is the second year that we did the walk, and the second year that it rained.  It actually felt good though.  The way I see it—I’d rather be wet and cool at the end of the race, rather than hot and stinky! I wasn’t really out to improve times this time around –as I was still a tad sore from last week’s torture sessions.  I did come in under an hour though…around 54 minutes and change.  Not terrible though.  I jogged a slight bit of the course, and walked the rest of the way.  I have two more races that I scheduled.  I am doing the Arbor Day Run in November and on the 16^th of this month, some of us are doing Las Chupacabras de Noche D/FW…which is a night time trail run in Flower Mound. It’s a 10K, so it should be interesting.  Wish me luck there! LOL…

This week, Coach Dwayne was on an abs rampage.  This was the workout for Wednesday…

Full body circuit:

Lateral lunges with curl press alternating with leg raises with in/outs

Medicine ball squat and catch

Alternating bent over rows

Standing chest presses

Cable bicep curls.

The ab circuit was one set of 30 seconds EACH (except for the situps) of:

Toe touches (while lying on back w/ feet in the air)

Single leg bicycle crunches

Reverse crunches

Oblique twists

Plank hold

Situps (6 FULL sit ups…not crunches…)

In other news…I am so proud of Morgan (the 10-year old)…she really knocked the grades out of the park this semester.  Straight A’s…and high A’s at that.  See the fantastic-ness below.  Needless to say, there was a trip to Yogurt Story for her last night.  Soooo proud of the 10 yearo-old.  As for the feisty 3 ½ year old, he is officially enrolled in Cranium-Kids, which is a computer class geared at preschool-aged children. He showed an interest during a sample class, so we decided to enroll him.  I am one happy mommy right now.  Maybe the gene is becoming active??? We’ll see next semester…don’t want that other shoe to drop!!!!

My last bit of excitement arrived in yesterday’s mail.  For a birthday present to myself (a bit belated…), I got myself a pair of Skechers Shape-Ups.  You know what these are…they are the weird curved-soled fitness shoes… ANYHOOO, I have been asked by a few people to give a review on these.  I am actually wearing them today, so look for my two-cents worth next week!

This week’s meeting focused on shopping smart at the grocery store.

Some tips that you can use are things like:

• Make a list and organize by section/aisle so you don’t get tempted
• Don’t shop when you’re hungry
• Shop the perimeter of the store

What we learned from the meeting:

1. Shop the perimeter.  The outside aisles are where you’ll find fresh, whole Filling Foods – produce, dairy, meat and fish.

2. Harvest fresh picks.  Stock up on fruit for snacks. For meals, target flavorful greens such as spinach or arugula, which are chock-full of vitamins.

3. Go Lean. Buy skinless white meat chicken or turkey, which has a lot of protein bank for your POINTS® buck. Scale back on red meat; and when you do purchase, look for leaner couts. Check labels for ‘round, chuck, sirloin, tenderloin, and strip steak’ which are at least 80% lean.

4. Get dairy that delivers. For low POINTS® and high nutrients, choose fat-free milk, low fat cheese and cream cheese, reduced-fat spreads instead of full-fat butter.  Fat Free Greek yogurt is another great pick.  This treat has 20 grams of protein per 8-oz cup compared to regular yogurt’s 13 grams. 

5. Check the box.  When you buy packaged foods, read nutrition labels to ensure that amounts of fat (including saturated) and sodium are low.  Also look for higher fiber products, since they tend to be more filling.  Also, choose whole grains for bread, pasta and crackers.

“Obstacles are what you seen when you take your eyes off the goal”

~ Vince Lombardi

RECIPES

Puttanesca Salad

Tuesday night was our Sisterhood's annual Dinner in the Sukkah.  This event is a pot-luck style dinner, and I wanted a dish that would be delicious, yet easy to prepare.  I work full time, and it's hard to do things last-minute.  I stumbled across this gem when I realized that I would never have time to make a pasta puttanesca for this event.  You get the same delicious flavors--only in a salad.  Enjoy!

Just as an aside....to turn this into a lovely panzanella salad, simply cube some country bread, toast lightly and add to the salad! Food for thought, if you will...

Yield: 4  GENEROUS servings at a POINTS® Value of 1 per serving.  You can easily halve the serving size and still get a wonderful portion of this tasty side dish.

Ingredients:

    * 4 vine ripe tomatoes, seeded and chopped

    * 1/2 red onion, chopped

    * 3 tablespoons capers

    * 1/2 cup kalamata olives, pitted and coarsely chopped

    * 6 anchovies (1 tin of flat filets), chopped

    * 1 garlic clove, chopped

    * 1/3 cup flat-leaf parsley, a couple of handfuls, coarsely chopped

    * Extra-virgin olive oil, for drizzling

    * 12 to 15 fresh basil leaves: pile leaves, roll into a log and shred or tear

    * Salt and black pepper

Instructions:

Combine tomatoes, onions, capers, olives, anchovies, garlic and parsley in a medium bowl. Dress with a drizzle of extra-virgin olive oil, just enough to lightly coat the salad, 1 to 2 tablespoons. Sprinkle in basil, salt and pepper, toss again and adjust seasonings, to your taste.

Pasta with Broccoli Rabe and Bolognese Sauce

Sauteed ground beef is flavored with fennel, garlic, pepper and fire-roasted tomatoes. Tossed with broccoli rabe and pasta, it makes a terrific, hearty main meal.  This recipe works great with lean ground turkey instead of beef.  Also, if you aren’t a big broccoli rabe fan (my hubby isn’t…), feel free to substitute regular broccoli or broccolini instead!

POINTS® Value:    7 per 1 ½ cup serving

Servings:  6

Preparation Time:  20 min

Cooking Time:  20 min

Level of Difficulty:  Easy

Ingredients:

 1/8 tsp table salt, for cooking pasta  

2 tsp olive oil  

1 cup(s) onion(s), chopped  

1 Tbsp minced garlic  

3/4 pound(s) uncooked lean ground beef (with 7% fat)  

2 1/2 tsp fennel seed  

28 oz canned crushed tomatoes, fire-roasted recommended  

1/4 tsp table salt  

1/2 tsp crushed red pepper flakes  

1/2 tsp dried oregano  

12 oz uncooked whole-wheat pasta, penne rigate suggested  

1 pound(s) broccoli rabe, ends trimmed, cut crosswise into 1 1/2-inch pieces   

Instructions:

Bring a large pot of lightly salted water to a boil.

Meanwhile, to make sauce, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is translucent, about 6 minutes. Add beef and fennel seeds to skillet; cook until browned, breaking up meat with a wooden spoon, about 3 to 4 minutes.

Stir in tomatoes, salt, red pepper flakes and oregano; bring to a boil. Reduce heat to medium-low and simmer until slightly thickened, about 10 minutes.

While sauce simmers, add pasta to boiling water and cook according to package instructions, adding broccoli rabe to pasta water 5 minutes before pasta will be done; cook until pasta and broccoli rabe are tender.

Drain pasta and broccoli rabe; return to pot. Add sauce; toss to mix and coat. Yields about 1 1/2 cups per serving.

Crispy Onion Rings

These super-crispy, baked onion rings are a dead ringer (pun intended) for the deep-fried variety. A touch of cayenne adds nice heat.

POINTS® Value: 3 per serving (8 onion rings per servings)

Servings:  4

Preparation Time:  10 min

Cooking Time:  12 min

Level of Difficulty:  Easy

Ingredients:

3 spray(s) cooking spray  

1 cup(s) cornflake crumbs  

1 large egg white(s)  

1/3 cup(s) 1% low-fat milk  

1/4 cup(s) all-purpose flour  

3/4 tsp onion powder  

1/2 tsp table salt, or to taste  

1/8 tsp cayenne pepper, or to taste  

1 large onion(s), yellow, sliced into 1/4-inch-thick rounds, separated into rings   

Instructions:

Preheat oven to 450°F. Coat a large, rimmed baking sheet with cooking spray.

Spread cornflake crumbs on a large plate. In a shallow bowl or pie plate, whisk together egg white, milk, flour, onion powder, salt and cayenne pepper until blended.

In batches, dip onion rings in egg mixture (letting excess drip off) and then dredge in cornflake crumbs, turning to coat both sides; place in a single layer on prepared pan.

Coat onion rings with cooking spray and bake, turning once, until onion rings are golden brown, about 12 minutes; sprinkle with additional salt and pepper before serving, if desired. Yields about 8 onion rings per serving.

Notes:

If you don't have a baking pan large enough to hold the onion rings in a single layer, simply use 2 pans and switch their positions in the oven after you turn the onions rings.

Ask for help...success will follow!

Hello everyone…and (Happy Birthday to me!)  I swear this year went by so quickly.  I actually remember composing last year’s birthday issuance of the newsletter.  This year, I find myself at sort of a loss as to what to talk about…which is odd for me.  Nothing really stood out to talk about so….here begins my rambling…

The day is actually going well for me, as long as you discount the fact that my quads are still sore from Tuesday’s torture session.  I did squats with a 24 pound body bar alternated with reverse lunge kicks, and I am pretty sure that my body is protesting.  I am pretty much recovered from the procedure I had done last week, and I actually feel pretty good.  I was able to do 30 minutes on the elliptical prior to my workout yesterday, and that felt pretty good.  I burned 300 calories during that little stint, and I was quite sweaty afterward.  Showers are such a reward, sometimes!

As I stated last year, on my birthdays, I sometimes get a little depressed and sulk around for awhile (for effect…lol…).  This year wasn’t that way though.  I am 43 today, and again, I feel better at 43 than I looked and felt at 33.  I am over 50 pounds lighter, and about 5 sizes smaller.  That’s a huge accomplishment, and I keep forgetting about that.  The only thing that was a downer this morning was the fact that my legs are still sore.  I actually canceled my workout for today.  I have a 5K race coming up on Saturday – the Heroes for Children 5K that is done in Plano by the Shops at Legacy.  I am afraid that if the soreness doesn’t go away, that I have no hope of improving my time, but rather to just be happy finishing the race itself.  I am giving myself today to try and recuperate.  I will see what tomorrow brings.

The kids have been very cute this week.  Morgan has been doing fantastic, and her grades are indicative of that.  So far this semester her grades are in the high “A” range, with the lowest at this point being a 95.  Yippeee!!! And the 3 ½ year old? Well…he came into the bedroom this morning to wish me a happy birthday, in the dark…only he just ended up sneezing on me twice…it was sort of funny because I just ended up wiping his nose…and I think there MAY have been a happy birthday somewhere in there in between me wiping the nose and him flitting out the door to go to daycare…

I took myself out to lunch today because I was on packet-pickup duty for the race on Saturday.  I stopped at the Central Market on my way back to the office with some nice freshly made tofu Pad Thai.  Mmmmm….Thai food…love it! 

Steve secured a babysitter for Friday night, and booked reservations for us at Hannah’s Off the Square here in Denton for a nice birthday date night.  I am looking forward to that….and it’s not just for the food.  My focus has totally shifted after coming back to Weight Watchers.  I used to be totally obsessed with food and eating.  I have learned to focus on other things, like the pleasure of Steve’s company and the fact that we can have adult conversation without any “I have to go potty” talk during that time.  What a blessing, if only for that one night!!!

I was down ever so slightly last week—a .2 loss, but again, I’ll take that.  Down is down.

The topic of this week’s meeting was ‘asking for help’.  Some of us, myself included, may have issues with asking for help.  Here are a few pointers if you are having trouble:

1. Know your desired outcome before you begin.
2. Speak clearly & assertively
3. Try the “I need ____ because_____” approach.  It explains WHY the help is important

Here is what Weight Watchers has to say on this:

Think actively about what you need from others. It may be compliments, pep talks, junk food control, or something else.

Decide whom to ask, starting with the people who’ve been supportive in the past. Approach those who are in the best position to help with your particular concerns.

Be realistic. Some people may not be willing, or able, to help. For those who can help, the more specific and doable your request, the easier it will be for them to pitch in.

Be assertive, calm and polite.  Try the “I need/because” trick – and when you ask, keep your shoulders back and your head high.

Be willing to compromise.  Maybe your family insists on keeping ice cream in the house but they’d consider a low-fat version. Keep an open mind.

Say “thank you”.  If your “teammates” know they are appreciated for their efforts, they’ll more be more likely to help in the future.

When I started Weight Watchers again, I was afraid to ask my husband for help.  In my mind, I KNEW that he would think it was just like all the other times I’d joined (and quit…). This time I told him that it was different, and that I needed his support if I was going to succeed.  Not only did he agree, but he followed the plan with me and he lost weight as well.  My family is on board, and they know that I am trying to keep us all healthy.  People can’t help if they don’t know what you need.  Stand up for yourself.  YOU ARE YOUR BIGGEST ADVOCATE!!!!

I stole this quote from the meeting room board (I tend to do that a lot!!!)…

Have a fantastic weekend, and this fabulous-newly-forty-three-year-old will be back with you next week!

“Asking for help does not mean we are weak or incompetent.

It usually indicates an advanced level of honesty and intelligence”

~ Anne Wilson Schaef

Writer/Lecturer

 

RECIPES

Rice and Spinach Gratin with Dill

I am always looking for different ways to use spinach…I stumbled across this one in Cooking Light last week, and decided to give it a try.  This can be used in smaller portions as a side dish, or can be a very generous main dish.  The nice thing is that this simple gratin can be assembled ahead and baked later. 

Yield: 4 main dish servings at a POINTS® Value of 7 per serving.  Serving size is about 1 ¼ cups.  POINTS® will be less if used as a side dish. If using as a side dish. Servings are 10 (1/2 cup) servings at a POINTS® Value of 3 per serving.

SPINACH:

1 (10-ounce) package fresh spinach, chopped (about 4

cups)

2 teaspoons butter

1 cup finely chopped green onions

2 tablespoons chopped fresh parsley

1 tablespoon chopped fresh dill

2 garlic cloves, minced

SAUCE:

1 tablespoon butter

1/4 cup minced onion

2 1/2 tablespoons all-purpose flour

2 cups 2% reduced-fat milk

3/4 teaspoon salt

3/4 teaspoon freshly ground black pepper

1/4 teaspoon grated whole nutmeg

REMAINING INGREDIENTS:

3 cups hot cooked long-grain rice

1/2 cup part-skim ricotta cheese

Cooking spray

Instructions:

Preheat oven to 400°.

To prepare the spinach, heat a large nonstick skillet over medium heat. Add spinach, and

cook for 5 minutes or until slightly wilted, stirring frequently. Stir in 2 teaspoons butter and

next 4 ingredients (butter through garlic); saute 3 minutes. Spoon spinach mixture into a

large bowl; set aside.

To prepare sauce, melt 1 tablespoon butter in a small saucepan over medium heat. Add

minced onion, and cook 3 minutes. Stir in flour. Add milk; stir with a whisk. Bring to a boil;

reduce heat, and simmer 20 minutes, stirring frequently. Stir in the salt, pepper, and

nutmeg. Add sauce to spinach mixture. Stir in rice and ricotta cheese. Spoon rice mixture

into an 11 x 7-inch baking dish coated with cooking spray. Bake at 400° for 15 minutes.

Nutrition Information:

CALORIES 365 (25% from fat); FAT 10.3g (sat 6.1g,mono 2.9g,poly 0.6g); IRON 4.5mg;

CHOLESTEROL 32mg; CALCIUM 353mg; CARBOHYDRATE 54.7g; SODIUM 650mg; PROTEIN

14.1g; FIBER 4.8g

Raisin Bran Muffins

This is a much healthier version of a classic muffin and will serve as a reminder that home-baked really is best.

Yield: 12 servings at a POINTS® Value of 3 per serving

Ingredients:

2 spray(s) cooking spray  

1 cup(s) whole wheat flour  

2/3 cup(s) uncooked wheat bran  

1/4 tsp sea salt  

1 tsp baking soda  

1 tsp ground cinnamon  

1/4 cup(s) butter, softened  

2/3 cup(s) Sugar in the Raw Turbinado Sugar from Natural Cane, or other brand  

1 large egg(s)  

1 cup(s) buttermilk  

1 cup(s) raisins, chopped

Instructions:

Preheat oven to 400ºF. Coat a 12-hole muffin tin with cooking spray.

In a medium bowl, combine flour, wheat bran, salt, baking soda and cinnamon; set aside.

Using an electric mixer, in a large bowl, cream butter with sugar until sugar is dissolved; add egg and beat thoroughly. Add 1/3 of bran mixture and 1/3 cup of buttermilk; mix until just combined. Repeat, alternating, with remaining bran mixture and buttermilk; fold in raisins.

Fill each prepared muffin hole about 2/3’s full with batter; place in middle of oven. Bake until a toothpick inserted in center of a muffin comes out clean, about 15 to 20 minutes. Serve warm or cooled. Yields 1 muffin per serving.

Ginger Spice Muffins

Nobody will guess the secret ingredient in these muffins: pureed squash. Great for a snack or breakfast. Serve for dessert with a light cream cheese-based frosting.

Yield: 12 servings at a POINTS® Value of 3 per serving

Preparation Time:  14 min

Cooking Time:  25 min

Level of Difficulty:  Moderate

Ingredients:

  2 spray(s) cooking spray  

1 1/2 cup(s) all-purpose flour  

2 tsp pumpkin pie spice  

1 tsp ground ginger  

1 tsp baking soda  

1/4 tsp table salt  

1/2 cup(s) packed brown sugar, dark brown-variety  

1 3/4 cup(s) cooked cubed butternut squash, pureed (yields 1 cup puree)  

3 Tbsp canola oil  

1/3 cup(s) plain fat-free yogurt  

3 Tbsp molasses  

1 large egg(s)   

Instructions:

Preheat oven to 350°F. Coat 12 muffin holes with cooking spray or use cupcake liners.

In a large bowl, whisk together flour, pumpkin pie spice, ginger, baking soda and salt.

In another bowl, combine sugar, squash puree, oil, yogurt, molasses and egg. With an electric mixer on medium speed, mix for 1 to 2 minutes (or mix by hand).

Make a well (a scooped out indention) in center of dry ingredients; pour in liquid mixture and gently fold to just combine (batter will be lumpy).

Evenly pour batter into prepared muffin pan about two-thirds full. Bake until a toothpick inserted in center of a muffin comes out clean, about 20 to 25 minutes. Yields 1 muffin per serving.

Notes:

The best way to make squash puree from a whole squash is to halve an unpeeled squash lengthwise and then scoop out the seeds and membrane. Place the halved squash cut-side down in a baking pan, filled three-quarters full with water. Roast at 400°F until squash is completely fork-tender. Let cool, scoop out flesh and mash it with a potato masher or puree with an electric mixer.

A medium sized, 2-pound squash will yield approximately 2 cups of squash puree.

Precut butternut squash is widely available in supermarkets and a great shortcut for time-pressed cooks. Be sure to trim down the pieces to small, even-sized cubes or slices before roasting to allow for better browning. To make squash puree from precut cubes, simply simmer in water or microwave until extremely tender. Drain well and mash using a potato masher or an electric mixer.

Visualize Your Success...and Stay Positive!!!

I hope that your work week went well this past week.  I apologize for the tardiness of this week’s issuance, but I had some minor surgery on Wednesday and had to take a couple of days of downtime to recover.  I am fine, and everything went well.  The only thing I seem to be struggling with is some annoying lower back pain, which ironically manifested itself when I woke up on the morning of the procedure!  So, the surgery didn’t cause most of the discomfort…it was my stupid back!  Yeesh!  It’s always something.

Well, as I let everyone know, last week began the Days of Awe.   Rosh Hashanah, the beginning of the Jewish New Year, began last week, and ends ten days later at sundown on Yom Kippur, the Day of Atonement this week.  It’s a time for both celebration and reflection.  Although I attended services for Rosh Hashanah, I wasn’t able to attend for Yom Kippur due to my recovery.  I think that the man upstairs will forgive me though.

I just found out that my writings both through this newsletter and through my blog online at http://elissasweightlossjourney.blogspot.com have inspired yet another person to take charge of their health and get back on track.  She joined Weight Watchers on 9/11 and has lost  3.6 pounds so far.  So proud of her! I know this journey isn’t easy, but I know she’ll do great!  Love the fact that I even got a shout out! LOL…  Another friend let me know that she bought a pair of jeans last year as a ‘target’, and had been trying them on each month to see if she could get back into them.  She tried and tried to get them zipped, with not much success…but when she tried again this weekend, not only did they zip, but she had room to spare!  What an accomplishment.  See? Not all victories have to have scale ties to them.  Take what you can, be happy, and CELEBRATE!!!!

I am looking forward to getting back into my regular routine, which includes the weekly beatings by Coach Dwayne.  I just need to take things a bit easily, and be mindful of the twingy back!  Ugh!  It stinks getting old.  I celebrate the big 43 this Wednesday. We’ll see how that goes. Speaking of birthdays…the wonderful husband gave me a great early birthday gift.  He didn’t want me going into my surgery on Wednesday totally stressed, so Tuesday night, he presented me with a very familiar ‘Tiffany’ blue box…when I opened it up, there was a silver ‘Return to Tiffany’ heart tag charm bracelet inside.  It actually made me cry.  I think I’ll keep him.  I really wanted this!!! He’s a pretty great guy. I plan to keep him!

The meeting topic last week dealt with being positive and visualizing your weight loss success.  We need to step back and appreciate the losses for what they are, no matter how big or how small. We are also human, so we should take those gains or slight ups in stride too.  Use that as feedback to show what didn’t work so well for you in the past week!

If you break down your goals into smaller steps, you’ll find that what might seem like a long journey becomes more manageable.  You can even make some pit stops along the way to celebrate how far you’ve already come!

Step 1 – Choose your destination: Ask yourself where you ultimately want to be.  Make sure your goal is specific, positive, within your control and a good fit with your life! It helps me to write it down too.

Step 2 – Determine your starting point: Wherever you happened to be, take stock.  We all may be at different points in our journey.  Think of people in your life who can help (or hinder) you, as well.

Step 3 – Watch out for detours: Along the way, you’ll probably face roadblocks and diversions.  Get ready for this by coming up with solutions before you need them.  If you should take a wrong turn? No problem.  Make a U-turn and get right back on plan!  Celebrate milestones with non-food rewards; this can make it easy to stay the course!

Step 4 – Keep on trucking! Get support from your friends and leaders. Track everything and revisit your goals.

…and remember…

“Slow and steady wins the race”

~ Aesop

RECIPES

Peach Cobbler with a Cinnamon Crust

I had purchased a flat of delicious juicy peaches from Costco last week.  Thanks to my friend Sonya for turning me on to these juicy gems.  We worked through most of them, but there were five left and they were going to meet an untimely death unless we did something with them.  I turned to my trusty friend... http://www.myrecipes.com/ for inspiration.  Lo and behold! I found it and here is what was done with them...

Some people think the crust is the best part. This recipe has plenty of it. It's baked separately and laid on top of the peaches--unorthodox, but crispy and flavorful nonetheless.

Yield: 10 servings at a POINTS® Value of 5 per serving. 

Ingredients:

1/4  cup  all-purpose flour

1  cup  sugar

3/4  teaspoon  ground cinnamon, divided

6  cups  sliced peeled fresh ripe peaches or 2 (16-ounce) packages frozen sliced peaches (I used 5 large-ish peaches from Costco, blanched them quickly in boiling water, slipped the skins off, halved them, popped the pits out and sliced them)

Cooking spray

2  tablespoons  sugar

1/2 of a  (15-ounce) package refrigerated pie dough (such as Pillsbury) This right here was worth the price of admission!!!

1  large egg white, lightly beaten

Instructions:

Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup; level with a knife. Combine the flour, 1 cup sugar, and 1/2 teaspoon cinnamon in a small bowl. Place the peaches in an 11 x 7-inch baking dish coated with cooking spray. Sprinkle with sugar mixture; let stand 30 minutes.

Combine 1/4 teaspoon cinnamon and 2 tablespoons sugar in a small bowl. Unfold 1 pie dough, reserving remaining dough for another use. Brush with egg white; sprinkle with cinnamon and sugar mixture. Cut the dough into 16 wedges. Place the dough wedges, coated sides up, on a baking sheet coated with cooking spray. Bake at 350° for 15 minutes or until golden brown; set aside.

Bake peaches at 350° for 30 minutes or until bubbly. Arrange crust over peaches. Serve warm.

Nutritional Information:

 Calories: 236 (22% from fat); Fat: 5.7g (sat 2.4g,mono 0.1g,poly 0.1g); Protein: 2.1g; Carbohydrate: 45.5g;  Fiber: 2; Cholesterol: 4mg; Iron: 0.3mg; Sodium: 86mg; Calcium: 8mg