When the Hubby's away...the wife loses and the daughter...well...she goes to the ER!

TGIT??? That sounds weird.  In any case, happy happy Thursday!

This past week was, well….interesting, in a word.  I enjoyed my walk with Brenda, Michelle, and Candice this weekend.  I am making an early resolution to do at least 1 5K or 10K race per month in 2011.  I signed up for 2 10K races for next year—the Heels and Hills races in May and September.  I also signed up for the Jingle Bell Run at the Hilton Anatole coming up on 12/22.  The course is supposed to take you through Downtown so we can see the holiday lights.  The more I do these races, the more I LIKE what I do.  I also have found a friend who is going to support me in my efforts to run.  I had Coach Dwayne, but I am not sure how often I will be able to see him now that our offices moved to Irving.

I am happy to report that the new WW program is working for me. I did lose this week, not much, but it was a loss.  I am also happy to report that Hanukkah was very nice and quiet this year…once we got Morgan home from the ER!!! Let me rewind quickly.  This weekend, on Sunday, Steve took off for Blue Ash, Ohio (I know…where the HECK is Blue Ash…) for some training for work.  He was gracious enough to get me out of the house and on my way to temple on Sunday morning before he left for the airport.  We got through the first night just fine.

Monday night, the 5^th night of Hanukkah, Morgan got the one gift that she had really wanted…it’s called Bop-It Bounce.  I told her I’d help her with it after she had given Adam his bath.  Well, I heard no water running for about 10 minutes, and then I heard “Mooooommmmm…..I think I cut myself….”  I raced up there to see what happened, and she had tried to open the box herself (you had to see what the box looked like afterward…it was very sad!)…and the scissors slipped and she had the point go right into the top fleshy part of her index finger. It looked pretty deep, and we decided to take her to the ER, in case stitches were needed.  I was thankful that my neighbor was home to watch Adam for the little while we were at the hospital. Luckily for us, no stitches were required.  The PA was nice enough to send me home with a stash of size small latex gloves.  I have been cutting off the pinky finger and or the index finger of the glove to serve as a protector for her healing finger.

…and THAT is that.  No more excitement this week!!  I look forward to my Saturday walk with the girls and to Pampered Chef party this Sunday. I also look forward to raiding the produce section of my grocery store and the local Asian market for some menu planning.  That’s the extent of what I want to do over the next 48 hours.

THIS IS THE OFFENDING TOY….BEWARE! LOL…

The photo above is Morgan and Adam enjoying their “Pillow Pets” that they received for Chanukah this year.  Sweet and innocent looking huh??? Don’t let their cute faces fool you!

This week, we were asked to give a critique on the new Weight Watchers Plan. What did we like? What went well? What did we learn?  The big thing I learned is that I am able to lose on this version of the plan.  I love the fact that you can eat fruits and vegetables without consequence.  This makes it easier on those days where you may not have enough points left and needed some sort of snack to get through the rest of the day.  A nice big salad with many colors, or a nice apple…either way, you’ll be satisfied.

Keep these things in mind when you consider menu planning for this week:

1. Your daily PointsPlus™ Target
2. Foods higher in protein and fiber will cost the body more energy to process (will have lower PointsPlus™ values)
3. Foods higher in fat and carbs won’t cost the body much energy to process (will have higher PointsPlus™ values
4. Weight Watchers Power Foods
5. Good Health Guidelines

This past week, I did a lot of my cooking with brightly colored veggies (oranges, yellows, greens, reds…) and the dishes were incredible.  The two that I am putting in this week’s newsletter involve different types of squash.  One is a butternut squash recipe and the other is spaghetti squash.  I hope you enjoy them.

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

-Vince Lombardi

 

RECIPES

Spaghetti Squash with Chicken, Mushrooms and Spinach

I have apparently been on quite the squash kick this week, but will all the beautiful offerings in the produce section, how could I not?  The butternut squash pasta dish made earlier this week was amazing, and this one was nothing short of spectacular.  I found this on the old trusty Cooking Light site this afternoon.  Please give this one a try--not only will you LOVE it, but it may make your regular rotation!

What I loved about the dish, besides the FABULOUS flavor, is how WELL this fits into the new Weight Watchers plan.  The only points counted are for the olive oil, the cheese and the chicken.  The serving size is MORE than generous, and the taste? there are no words.  This is one of my new favorites.

This recipe is a variation of the author's go-to pasta recipe that she made often. She wondered how it would work using spaghetti squash for a pasta stand-in.  This dish actually won the grand prize for Cooking Light's Market Basket Challenge!

This is my photo; not stock! LOL...

 Yield: 6 servings (1 cup squash + 1 cup chicken mixture + 2 tsp remaining Parmesan cheese) at a PointsPlus™  Value of 7 per serving

 Ingredients:

1 (3.5-pound) spaghetti squash

1 tablespoon olive oil, divided

2 slices center-cut bacon, chopped

1 pound chicken breast, cut into bite size pieces

1 teaspoon kosher salt, divided

1/2 teaspoon freshly ground black pepper, divided

1.5 cups chopped onion

3 garlic cloves, minced

8 ounces sliced crimini mushrooms

1 teaspoon Italian Seasoning

1/2 cup dry white wine

2 tablespoons tomato paste

1/4 cup julienne sun-dried tomatoes, packed without oil

1-1/4 cup fat-free, less-sodium chicken broth

6 ounces fresh spinach, chopped

1/2 cup grated fresh Parmigiano-Reggiano cheese, divided

Instructions:

1.Preheat oven to 400 °.

2. Cut squash in half lengthwise; discard seeds. Place squash halves cut side down in a 13x9-inch baking dish. Add water to measure 1/2-inch deep. Bake at 400 ° for 45 minutes. Turn squash over; bake an additional 15 minutes or until tender; cool. Scrape inside of squash with a fork to remove strands to measure 6 cups. Keep warm.

3. Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium heat. Add bacon to pan; cook until crisp. Remove bacon from pan. Cool and crumble. Increase heat to medium-high; sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken to drippings in pan and cook 4 minutes; remove from pan.

4. Heat remaining 11/2 teaspoons oil over medium-high heat. Add onion to pan and cook 3 minutes or until soft, stirring frequently. Add remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, reserved bacon, garlic and Italian seasoning to pan; cook 1 minute. Stir in mushrooms and cook 4 minutes or until softened, stirring occasionally. Add wine to pan and cook 3 minutes or until liquid evaporates, stirring occasionally. Add tomato paste and cook 1 minute stirring constantly. Add reserved chicken, chicken broth, tomatoes, and spinach to pan. Cook 2 minutes or until spinach wilts, stirring constantly; stir in 1/4 cup cheese. Place about 1 cup squash on each of 6 plates; top each serving with about 1 cup chicken mixture and 2 teaspoons remaining cheese.

Nutritional Information

Calories: 296; Fat: 9.3g (sat 3.2g,mono 3.4g,poly 1.4g); Protein: 31.2g; Carbohydrate: 23.8g; Fiber: 2.4g;

Cholesterol: 67mg; Iron: 3mg; Sodium: 707mg; Calcium: 241mg;

Baked Pasta with Butternut Squash and Ricotta

Okay...this one is amazing.  I found this when perusing the new Weight Watchers website (they changed the program effective the 28th...).  I had purchased this gorgeous butternut squash, and had held onto it thinking I'd be making a soup out of it, but it still isn't quite cold enough outside.  I was looking on Cooking Light's site and on the Weight Watchers site and stumbled across this keeper.  Morgan loved it and Steve said this was definitely one to add to the repertoire.  Enjoy!

This pasta casserole is a hearty yet elegant combination of whole wheat penne, rich butternut squash, toasted walnuts (I actually left these off by mistake, and it was great even without!), ricotta and Parmesan cheese.

Yield: 8 (1 cup) servings at a PointsPlus™ Value of 7 per serving

Prep Time: 25 minutes

Cook Time: 60 minutes

Level of Difficulty: Moderate

Ingredients:

Nonstick cooking spray

20 oz. butternut squash, peeled and cubed*

1/8 tsp table salt, for cooking pasta

12 oz uncooked whole-wheat penne

1 1/4 cup(s) fat-free skim milk

2 Tbsp all purpose flour

2 tsp minced garlic

1/2 tsp table salt

1/4 tsp black pepper, freshly ground, or to taste

1 Tbsp fresh thyme, chopped, divided

1/2 cup(s) part-skim ricotta cheese

1/3 cup(s) grated Parmesan cheese (I prefer Parmigiano-Reggiano)

1/4 cup(s) chopped walnuts, toasted

Instructions:

Preheat oven to 375 degrees Fahrenheit. Coat a baking sheet with cooking spray.  Coat a 2 1/2 - 3-quart baking dish with cooking spray.

Place squash on prepared baking sheet; roast until tender, about 20 to 30 minutes. Place in a large bowl and mash.

Meanwhile, bring a large pot of salted water to a boil.  After squash has been roasting for about 10 minutes, cook pasta according to package directions; drain and return to pot.

In a medium saucepan, whisk together milk, flour, garlic, salt and pepper.  Bring to a boil over medium-high heat, whisking frequently; reduce heat to low and simmer, stirring often, until thickened, about 2 minutes.  Remove from heat; stir in mashed squash and 2 1/2 teaspoons of thyme. Add sauce to pasta; toss to mix and coat.

Transfer pasta mixture to prepared baking dish; dot with spoonfuls of ricotta and then sprinkle with Parmesan and walnuts.  Bake until top is lightly browned in a few spots, about 15 to 20 minutes; remove from oven and sprinkle with remaining 1/2 teaspoon of thyme (this really should NOT be left off. It really adds a nice flavor to the dish!).  Yields about 1 cup per serving.

Notes:

Look for a 20 ounce bag of fresh, already peeled and cubed squash from your supermarket.  If you can't find any, cut a medium squash in half lengthwise and place cut side down on a prepared baking sheet; roast until tender, about 45 minutes. Scoop squash out of skin into a large bowl, mash with a spoon and proceed as above.

Alternatively, you can microwave cubed squash, covered, in a shallow microwave-safe baking dish or container with 1/4 cup of water, until cooked through; mash squash in a bowl.

I love it when you're a loser over Thanksgiving....and.... Helloooo Points Plus!!!...

Happy Friday everyone!

Last week was a pretty good week…right up until early this morning, when Adam got up (multiple times) and announced that his ear was bothering him (again).  This is second ear infection in almost as many weeks.  I am right in the middle of month end activities, so Steve stepped up (as he so often does…) and took a sick day to care for him today.  Love my hubbie. He’s the best. 

In other news, I am an Auntie AGAIN.  My sister gave birth to her little bundle of joy on Friday, November 26^th.  She had a little boy.  William Paget Samuel Brill was born at 3:11 pm, weighing in at 5 lbs. 9 oz, and 19 inches long. Mommy, Daddy and baby are doing well.  He’s absolutely adorable, and I have the privilege of saying that I am the proud Auntie of this little guy. I hear he is a very hungry boy, and loves to sleep curled up on top of you, like a frog.  I can’t wait to meet him!!!!

This past Saturday, the girls and I walked our usual Parker Square route.  It was great to see Michelle and Brenda again! Then on Saturday night, I enjoyed a nice Thanksgiving leftovers dinner with Adi and her husband.  They came over and kept us company.  I love the quiet weekends.  This week is a week of month end close, so things are a bit hectic at work.  My Irving office isn’t bad, but I still haven’t figured out a way to get home that doesn’t take forever.  I guess the traffic here is just horrendous, and possibly worse than the commute from Denton to Richardson.  UGH!

We pretty much are finished with the holiday shopping, and even survived the first couple of nights on Chanukah.  The kids are having fun, and I think they caught on to where the gifts are stashed…lol…every time you turn your back, Adam is in our bedroom headed for the closet.  How do they learn this stuff?  OY!

I lost 1 ½ pounds over Thanksgiving, which was amazing! Go me!!!  I really watched, and made sure that I was on target with my tracking.  I think that when I track, I lose.  Kathryn, my old leader, said that you should only track for those weeks where you want to lose weight.  You know…there may actually be something to that!

Okay…perhaps THE most exciting thing that happened this week (for me anyway) has been the change to the Weight Watchers program.  They are calling the new program PointsPlus™, and in my opinion, this is the BEST change they could have possibly made.  The old POINTS® Program was good but the inherent flaw was that the plan was solely based on calories.  100 calories of chicken, for the most part was worth the same as 100 calories of candy bar.  They gave you a bonus, if you will for more fiber, and a detriment for more fatty foods.  The new program is more focused on the makeup of the calories of the food you eat.  The new plan is based on the four macronutrients found in food: protein, fat, fiber, and carbohydrate, and how your body processes these nutrients.  You will want to focus on those foods with higher fiber and protein counts.  This will keep PointsPlus™ values lower, and keep you satisfied at the same time.

My favorite part of this new iteration of the program is the fact that fruits and veggies are now free (no more 2-point apples!!!).  The only ones that have Point consequences are things like potatoes, corn and peas.  Makes sense. In fact, the whole programs just plain makes sense.  What I love about Weight Watchers is that they roll with the latest scientific research and they work that into the plan. 

I am so excited about this that I can hardly stand it.  The fruits and veggies will serve to help tide you over (and because these are Power Foods (like the old Filling Foods), they will keep you SATISFIED too). I love the fact that I don’t have to get dinged for my banana (formerly 1.5 – 2 points per) and my apples (mine were typically 2-point apples…).  The attachment for this week goes over the new plan, and some of the tips and tricks.  I think it’s a pretty interesting bit of information!

With PointsPlus™, you get a higher daily Points target, along with a higher weekly PointsPlus™ Allowance.  This allows for the fact that the values are a slight bit higher with this program.  They also upped the weekly PointsPlus™ Allowance so that no one feels deprived.  I want to encourage you all to really try and embrace the new plan.  I

I absolutely LOVED the closing quote from the meeting room wall.  I want to share it with you:

“Change is the essence of life.

Be willing to surrender what you are for what you could become.”

-Author Unknown

RECIPES

Asian Shrimp and Snap Pea Stir-Fry

 

Better than Chinese takeout. It has lots of sweet-heat from a mixture of sugar snap peas, red onion, fresh ginger and garlic.  Thinly sliced broccoli or asparagus spears are also tasty in this recipe.

Yield: 4 servings at a PointsPlus™ Value of 7 per serving (serving size is approx. 1 cup shrimp-veggie mixture and ½ cup rice)

Prep Time: 12 minutes

Cook Time: 10 minutes

Level of Difficulty: Easy

Ingredients:

2 tsp canola oil  

1 clove(s) garlic clove(s), minced (or more to taste) (medium)  

2 tsp ginger root, fresh, grated  

1 small red onion(s), thinly sliced  

2 cup(s) sugar snap peas  

1 pound(s) shrimp, frozen, large, thawed, drained, peeled and deveined  

1 cup(s) canned chicken broth, divided  

1 1/2 tsp cornstarch  

2 Tbsp low-sodium soy sauce  

1/4 tsp crushed red pepper flakes, or to taste  

1/2 tsp unpacked brown sugar  

2 cup(s) cooked brown rice   

Instructions:

Heat oil in large nonstick skillet over medium-high heat. Add garlic, ginger and onion; cook, stirring frequently, 1 minute. Add sugar snap peas; cook until crisp-tender, stirring frequently, about 3 minutes. Add shrimp; cook until shrimp are almost cooked through and turn pink; about 3 minutes.

Meanwhile, in a small bowl, mix together 1/4 cup broth and cornstarch; stir well to blend. Add remaining 3/4 cup broth and soy sauce.

Pour broth mixture into skillet, scraping up any browned bits with a spoon; stir in red pepper flakes and sugar. Reduce heat to low and simmer until sauce thickens and shrimp are completely cooked, about 2 minutes. Serve over rice.

Yields about 1 cup shrimp-vegetable mixture and 1/2 cup rice per serving.

Easy Fried Rice

 

Basic, easy and fast—a tasty way to use up leftover rice. Make it a main dish by stirring in cooked chicken or shrimp.

Yield: 6 servings at a PointsPlus™ Value of 4 per serving (serving size is approx. 3/4 cup)

Prep Time: 8 minutes

Cook Time: 10 minutes

Level of Difficulty: Easy

Ingredients:

2 spray(s) cooking spray  

2 large egg(s), lightly beaten  

1 cup(s) carrot(s), shredded  

1 cup(s) scallion(s), sliced, divided  

3 cup(s) cooked white rice  

1/2 cup(s) frozen green peas, thawed  

1/4 cup(s) low-sodium soy sauce, or to taste

Instructions:

Coat a large nonstick skillet with cooking spray; warm pan over medium-high heat. Add eggs; tilt pan so that eggs cover bottom.

When eggs start to set, break them up into pieces with a heat-proof spatula or wooden spoon. Cook until eggs are cooked through, about 1 minute more; remove eggs them from skillet and set aside.

Off heat, recoat same skillet with cooking spray; set over medium-high heat. Add carrots and all but 2 tablespoons scallions; sauté until carrots are crisp-tender, about 2 to 3 minutes.

Stir in cooked rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Gently stir in cooked egg and remaining scallions; heat through. Yields about 3/4 cups per serving.

Learning from experience...

Happy short week, everyone!

This newsletter is going to be fairly short, to be consistent with the work week. I meant to get this out PRIOR to Thanksgiving, but I got so wrapped up in everything that I totally missed my personal deadline.  I had a quiet dinner Thursday night, with just the immediate family.  I made a delicious turkey with some truffle butter rubbed under the skin to get it nice and juicy, I did a Weight Watchers candied sweet potatoes recipe (which I have posted below for your enjoyment) a 2-POINTS® version of green bean casserole, that I make with broccoli instead, homemade cranberry sauce and a noodle kugel (ok…not exactly Thankgiving fare, but the kids asked, so I complied!)  I enjoyed the abbreviated work week, and I also enjoyed catching up with some very good friends.  RaeLynn, Stacey & Diane? You all ROCK!  Thanks for some wonderful conversation. 

Since it was just the four of us for Thanksgiving Dinner this year, I thought it would be a nice touch to go around the Thanksgiving table and ask what we were thankful for, prior to digging into the feast.  The three-year-old said he was thankful for his Mommy & Daddy, the 10-year-old said she was thankful for the food (of course) and her parents.  Steve and I are thankful for our health and for our wonderful friends and family.

The only Black Friday shopping I did today was at Half Price Books, because Steve had a few titles he had been looking for, and they had an extra 20% off the bill if you got there between 7:00 am and 10:00 am this morning.  Nothing stressful, and I accomplished something!

I am looking forward to next week’s Weight Watchers meeting, as they are rolling out the new plan.  Sooo excited.  All leaders with whom I’ve spoken said that they have been on this iteration of Weight Watchers since September, and they are seeing awesome results.  Can’t wait, and it couldn’t have come at a better time.

This week, the meeting focused on reflection and learning from experience.  Here are some things to think about…

What has been your biggest downfall on Thanksgiving (or any other holiday celebration)?

What have you done on Thanksgiving (or any other holiday celebration) that you’ve been most proud of?

My biggest downfalls have been related to HOW MUCH I’d typically eat during the holidays.  What I have been most proud of, however, is how I’ve incorporated smart menu planning in addition to portion control into my holiday celebration meals.  I typically only go for seconds on the vegetable components of the meal, and save my extra 35 POINTS® as a buffer for these celebrations.  I also remember that it’s a holiDAY, not a holiWEEK or a holiMONTH!

This week’s Weight Watchers Weekly has this to say on breaking free of bad habits:

Bad habits can be like those wheel clamps on cars; they completely stop you from moving forward.  Once you can get rid of them, you’re on your way—to weight loss success and a healthier lifestyle.  Some ways to put the negative behaviors in the past:

Be Patient:  It can take several weeks to say goodbye to a bad habit; after all, you’ve had this habit for far longer that that.

Do a Swap:  Figure out what might deliver the same feeling (if ice cream is comforting, how about a snuggle with your littlest or the family pet?)

Keep Going:  If you stumble, acknowledge it and move on.  The key to success is persistence.

Enjoy your long weekend, and I will be back with you this week!

“Life can only be understood backwards;

but it must be lived forwards.”

-Soren Kierkegaard, Danish Philosopher & Theologian (1813-1855)

RECIPES

Candied Sweet Potatoes

 

This is the recipe I was talking about in the newsletter.  This is a fantastic recipe, and trust me…you will NOT miss the higher calorie version.  Also, I did cheat a little bit by using canned yams, drained and rinsed.  This step saved time from using fresh potatoes, but the end result was still fabulous!

Yield: 4 servings at a POINTS® Value of 3 per serving (serving size is approx. 1 cup)

Prep Time: 20 minutes

Cook Time: 60 minutes

Level of Difficulty: Easy

Ingredients:

2 large sweet potato(es), about 2 lbs, peeled, halved lengthwise and cut crosswise into 2-inch thick pieces  

1/4 cup(s) orange juice  

2 Tbsp packed light brown sugar  

2 Tbsp maple syrup  

1 Tbsp reduced-calorie margarine, melted  

1/2 tsp table salt   

Instructions:

Preheat oven to 375ºF.

Place sweet potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes and arrange them in a single layer in bottom of a shallow baking dish.

Whisk together juice, sugar, syrup, margarine and salt; pour mixture over sweet potatoes.

Bake for 30 minutes, then stir to coat potatoes with liquid and bake for 15 minutes more, until sauce is thick and bubbly. Stir once again before serving. Yields about 1 cup per serving.

Notes:

The test kitchen renovated traditional Candied Sweet Potatoes by:

          o Using reduced-calorie margarine instead of butter and cutting back on the amount.

          o Relying on maple syrup and orange juice for added flavor.

Managing Stress around the Holidays...

Hello all, and most importantly—HAPPY FRIDAY!!!

My week went fairly well.  I am definitely making progress here in Irving.  Picked up two more readers for the newsletter and found two wonderful people to attend my new meeting with on Wednesday noon!  I also went down to the new gym and signed up.  Even got in a workout on the elliptical (even though it’s not NEARLY as nice as the other facility…).  To keep up my motivation, I also signed up to take part in the “Maintain Campaign.”  This is a challenge to NOT gain weight over the holiday season.  The challenge runs from November 22^nd through January 7^th.  These typically motivate me, and I can definitely see myself doing well here.  You are SUPPOSED to have a partner to do this with, but since I don’t know many people here yet, I am going solo on this one.  Each team starts with 200 points, and the object is to get to zero by performing mini-challenges.  You actually work BACKWARD in this challenge, getting points deducted for each activity successfully completed.

I made some decisions about what I am going to do about my training at the old office.  I am going to work out with Coach Dwayne until the end of this month, and start full time in the gym here at Hidden Ridge.  At least I have that available to me here.  Dwayne will support me and help change up my workouts if I need it, and the coach here will answer questions, and provide feedback on my form if I need it was well.  I think everything will work out. It just takes time.

The high point to my day was having lunch with my husband.  For the first time since the year 2000, we are working close enough to eat together every once in awhile.  We went to Jersey Mike’s and shared a turkey sub.  That was just what I needed today.

Speaking of change, I think that the change of meeting venue for me couldn’t have come at a better time.  We were told that the Arapaho Village Center is closing so all my Richardson peeps will have to find another meeting. I know of several noon meetings in the Richardson area.  Prairie Creek Shopping Center (Independence and 15^th) has a few noon meetings, and the Northstar Marketplace (Garland Ave. and Beltline) also had noon meetings.  The important thing is that you shouldn’t quit.

I was also told that Weight Watchers is changing the program effective 11/28.  That alone is enough to keep me going.  Each change they make only makes following the program easier.  So looking forward to this!  Especially with the holidays fast approaching.  What a breath of fresh air!  For me, this may be just what the doctor ordered!!!

I am planning my weekend walk with my buddies, and to my knowledge, there will be no sick kids this weekend.  Last weekend, Adam woke up in the middle of the night with a double ear infection and the week before, we were greeted by a 10 year old with an upset tummy. WHY does this stuff have to happen in the middle of the night? Is there something written somewhere that mandates this??? Oh well…I guess that’s the occupational hazard of being a mommy or daddy!

This week’s meeting focused on managing stress around the holidays, to stay in control on Thanksgiving and beyond.

Below are some stressors that we identified in the meeting:

• Family/emotions
• Traveling
• Houseguests
• Cleaning/preparation
• Shopping
• Cooking

Some strategies to help beat stress:

• Set a goal with Winning Outcomes
• Prepare for unsupportive comments by using Mental Rehearsing
• Manage your feelings to learn new coping skills
• Reduce stress with exercise
• See change as a potential opportunity

This year, I am planning a virtually stress-free holiday in our house.  It’s just going to be the immediate family.  No out of state guests. Just us.  I have my turkey ordered (a nice brined free-range turkey from Central Market) and I have an idea of what sides to make.  I am looking forward to a nice quiet holiday.  Last year, we actually started a new holiday tradition – going for a walk while the turkey cooks.  We actually had the power go out, so we used that as an opportunity to get some activity in.

The Weight Watchers Weekly offered some strategies to deal with crowd management.  At Thanksgiving, it’s not only the food you have to think about.  Family and friends may offer unwanted advice, ask awkward questions, worry aloud—and that’s even without being on a weight loss program!  So, it’s best to be prepared for these well-meaning folks:

1. Loving Cooks:  If you don’t want to hurt someone’s feelings, ask for a helping to take home and enjoy later.

2. Food Pushers:  To forestall offers of seconds, eat slowly so you finish last, or leave food on your plate, or say you’re leaving room for dessert.

3. Nosy Nellies:  When someone asks, “Are you supposed to be eating that?” simply smile and say, “Yup! No food is off-limits.”

Again, please ENJOY your holiday!!!  Today’s closing quote comes from the meeting room wall:

“Life is change.

Growth is optional.

Choose wisely.”

-Karen Kaiser Clark, Motivational Speaker

RECIPES

Chocolate Caramel Popcorn Lollipop

Okay…so the stock footage isn’t perfect, but it does illustrate what the finished product is supposed to look like!

Yield: 6 servings at a POINTS® Value of 1 per serving (serving size is approx. 1 cup popped)

Hands-on Prep: 10 minutes

Cook Time: 12 – 15 minutes

Level of Difficulty: Easy

Ingredients:

1 bag 100 calorie 94% fat free butter flavor microwave popcorn (like Orville Redenbacher mini-bags), popped

5 Weight Watchers® Caramel Medallions

1 tsp fat free or low fat milk

5 marshmallows

Nonstick cooking spray

6 popsicle sticks

Instructions:

1.         Preheat oven to 450 degrees.

2.         Pop popcorn according to package directions.  Open bag carefully and pour into large bowl; discard unpopped kernels.

3.         Remove Caramel Medallions from packaging and place in a small microwavable bowl. Microwave for 15 to 20 seconds or until candies are softened; they will not appear melted so you will need to stir.  Medallions burn easily so do not overcook.

4.         Once melted, stir in milk and continue to mix until completely combined and smooth.  Pour over popcorn and mix will with hands.  (Note: don’t worry if mixture does not pour easily or is not evenly dispersed.)

5.         Spoon mixture into an 8-inch pan and pat down so it is even. Place marshmallows on top of the popcorn mixture.  Bake in oven for 5 minutes or until marshmallows are softened.

6.         Using a large spoon, put the popcorn-marshmallow mixture back into bowl and mix together well, making sure you do not burn your hands.  Let mixture cool slightly, about a minute, so you can still form into balls.

7.         Spray hands with nonstick cooking spray and form the mixture into 6 balls.  Spray the 8-inch pan with nonstick spray, place the balls back into the pan and bake for another 5 minutes.

8.         Remove from oven, place popsicle sticks in the balls, if using, and press popcorn around stick to stay in place.  Let balls cool and serve.

Sage and Orange-Scented Butternut Squash

Butternut squash is one of my favorite veggies.  Here is a great recipe that would be GREAT on any holiday table!  Fresh sage and orange zest are deliciously prepared with butternut squash.  Buy the squash precut to save time.

Yield: 6 servings at a POINTS® Value of 2 per serving (serving size is approx. ¾ heaping cup)

Prep Time: 15 minutes

Cook Time: 40 minutes

Ingredients:

2 spray(s) cooking spray  

9 cup(s) butternut squash, cut into large cubes*  

1 Tbsp olive oil  

2 tsp kosher salt  

3/4 tsp fresh sage, minced  

3/4 tsp orange zest, finely grated 

Instructions:

• Preheat oven to 425°F. Coat two large baking sheets with cooking spray or line with parchment paper.
• In a large bowl, thoroughly toss squash with oil and salt; spread onto prepared baking sheets, leaving room between squash cubes.
• Roast squash, stirring after 15 minutes, and rotating baking sheets to promote even browning, until squash is tender and well-browned, about 30 to 40 minutes.
• Transfer squash to a serving bowl; toss gently with sage and orange zest. Yields about 3/4 heaping cup per serving.

Notes:

*A medium sized, 2 pound squash will yield approximately 3 1/2 cups of diced squash cubes so you’ll need 5 pounds whole squash for this recipe.

 Peel a whole butternut squash with a sturdy vegetable peeler. Trim the ends and cut it in half lengthwise. Use an ice cream scoop or melon baller to easily scoop seeds and membrane from each half.

 Precut butternut squash is widely available in supermarkets and is 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. 

If you have one, a microplane grater makes quick work of finely grating citrus zest.

Pasta with Butternut Squash and Sage

The slightly tart buttermilk in this creamy pasta sauce goes beautifully with the sweet butternut squash. Fresh sage just seals the deal.

Yield: 4 servings at a POINTS® Value of 7 per serving (serving size is approx. 1 ½ cup pasta mixture + 1 teaspoon of remaining parmesan cheese)

Prep Time: 10 minutes

Cook Time: 10 minutes

Ingredients:

1 spray(s) cooking spray  

20 oz butternut squash, fresh, peeled, cut into 3/4-inch chunks*  

8 oz uncooked bow ties  

1/8 tsp table salt, for cooking pasta  

1 cup(s) buttermilk  

1/2 tsp table salt  

1/2 tsp black pepper, freshly ground, or to taste  

5 1/3 Tbsp grated Parmesan cheese, Parmigiano Reggiano recommended, divided (1/4 cup plus 4 tsp)  

3 Tbsp fresh sage, minced   

Instructions:

• Preheat oven to 375ºF. Coat a baking sheet with cooking spray.
• Place squash on prepared baking sheet and roast until tender and starting to caramelize, about 25 to 30 minutes.**
• Bring a large pot of salted water to a boil. After squash has been roasting for about 15 minutes, cook pasta according to package directions; drain and return to pot.
• Add squash, buttermilk, salt and pepper to pot; toss over low heat to warm through, about 1 minute. Remove from heat and add 1/4 cup of Parmesan cheese and sage; toss to mix and coat.
• Spoon about 1 1/2 cups of pasta into each of 4 serving bowls; top each with 1 teaspoon of remaining Parmesan cheese and serve immediately

Notes:

      *The test kitchen  used a 20 ounce bag of fresh, peeled squash to help streamline the recipe’s preparation but you can peel and cube a 1 1/2 pound squash yourself if you prefer.

      **You can microwave the squash instead of roasting it: Put squash in a shallow microwave-safe baking dish or container with 1/4 cup of water. Cover and microwave until tender, about 10 minutes; drain.

      If you don’t like sage, this recipe is also delicious with fresh basil or chives.

      This dish does not reheat well. It is  recommended that  you make it just before you’re ready to serve it.

Talking Turkey...

Hello all, from my new digs in Irving!

I had a really good week.  I had the blessing of having my mom and dad here for the week.  This is SUCH a blessing for me because they love dealing with the kids, and I am all for getting a break here and there.  I ended up creating a couple of really good meals during their visit, and I will share those with you a bit later on in the newsletter.  I shook whatever bug decided to bite me last week, and I am feeling MUCH MUCH better.  Don’t think it was the flu, but it was still yucky.  My dad ended up catching something similar while they were here, and he’s also feeling better.  I am still a bit tired though…but tired is definitely preferable to SORE!

Saturday, I did the Arbor Day Run, for the second time.  I had the pleasure of Adi’s company while doing this race.  Last year, the temperatures were in the 50’s, but this year was a completely different story.  I think when I left the house it was something like 38 degrees.  I had the whole thing planned, right down to my cute little green gloves.  I wore a running suit, so I was comfortable, but somewhere between the house and the race, I realized that I left the gloves at home.  BUMMER.  My hands were soooo cold.  The good thing was that about 1/3 of the way through the race, I really warmed up, so the cold hands weren’t that much of a problem!  I had fantastic company, as I said.  Adi---YOU ROCK.  We also met a mom and daughter doing the race as well.  That’s one of the things that I like about doing the 5K races—you always meet great people along the course.  Now the BEST part about this course? We could see where we were going without the aid of glowsticks, flashlights and reflective tape!  Still one of my favorite courses so far!

Well, as you know, offices moved to the Hidden Ridge location on Tuesday of this week.  Now I know why I can’t stand moving.  I really do travel light, but even so, I still managed to have 7 boxes of nothing to take with me to my new office.  How do we DO that??? In any case, I am pretty much settled in.  My badge works, and I can now park in the garage, and go about the building without having to buzz security each time I go in or out.  So nice!  I also calculated that I will be saving about 100 miles per week on the new car, and my toll bills will be cut in half (or eliminated completely if I avoid the toll roads).  Things will work out. They always do. 

This week, I was down another 1.2 pounds.  I am definitely on a downward trend again, and it feels great.  I found my new meeting location and didn’t get lost, and the group seems to be a good one.  Adi, my Richardson leader, recommended this meeting and said that I would be in good hands with Kelly, the leader here in Irving.  I guess things really DO tend to work out for the best.  I think this whole move is actually GIVING me motivation rather than sapping it!

This week, the meeting focused on—YOU GUESSED IT…Holiday eating and the strategies to help you remain on plan during those times of the year.

Your Thanksgiving Toolbox:

Staying in control and making healthy choices during holiday meals

Let’s Talk

• What are your must-have Thanksgiving Foods?
• What foods could you skip without feeling deprived?
• Which Filling Foods will you include?
• How much to you plan to eat? How often?
• How will you practice Mental Rehearsing to help you prepare?

This toolkit can help you organize and prepare for the day.  My answers were:

• Must haves for me are turkey, for sure.  Love it and look forward to it each year.  I also love the sweet potatoes
• I could skip rolls and dressing without feeling deprived
• Filling foods to incorporate…wow…there are so many.  Sweet potatoes, broccoli, and turkey are always incorporated into my holiday dining.  I make a broccoli casserole in the same vain as the traditional string bean casserole.  My version is made with the 98% fat free cream of mushroom soup and has about half the POINTS® than the traditional side.
• I plan to eat a normal breakfast that day, and treat the meal as I do any other.  I may also save my 35 extra POINTS® for any indulgences I may allow myself.  I also plan my meal in my e-Tools tracker before I sit down to dinner so that I have a ‘menu’ to follow, if you will.
• Mental Rehearsing, for me, is one of the most invaluable tools that we have in our arsenal.  You can put yourself into sticky situations and rehearse in your mind how you will act and what you will say in those. 

The Weight Watchers Weekly offered three strategies to help you during this time of the year.

Every family has its own holiday traditions but no matter how you celebrate, one thing’s for sure:  Meal routines go out the window.  When your regular eating pattern is disrupted, rely on your Weight Watchers program tools to stay on track.  The Filling Foods, Good Health Guidelines, and your weekly POINTS® Allowance to help you enjoy the holidays.

1. Focus on Filling Foods

Why?    So you have a good appetite (but aren’t ravenous) where your sit down to the holiday table, when you sit down to the holiday table, which will help you stay in control of your choices

How:     Eat regular meals; don’t skip or skimp to “save room” for a special-occasion meal (that’s where Strategy 3 comes in). If you do, you’re liable to be too hungry to put the brakes on what you eat; you might eat too much, too fast; or go for less-optimal choices.  Choose meals with a mix of Filling Foods; complex carbs like fruit, vegetables, whole grains; and protein, such as fat free cheese, lean meats, and fish.  They’ll deliver steady satisfaction.

2. Go for Good Health Guidelines

Why?    If there’s ever a time to be scrupulous about checking off those Good Health Guidelines boxes in your Tracker, this is it!  Doing so can help structure your day’s worth of eating and make it easier to skip over other, less-healthful options.  Then, you’re more likely to have eaten wisely and well at the end of the day.

How?    Plan ahead by filling in your Tracker with foods from the Good Health Guidelines before you eat.  Ideally, you can plan your entire menu for the day, but if that’s not possible, at least plan to, for example, drink a half-cup of fat-free milk at breakfast, bring a container of red-pepper strips to work for an afternoon snack, nosh on grapes as you prep for dinner.

3. Don’t Deprive Yourself

Why?    When you allow yourself treats, in moderation, the urge to stray off plan diminishes.  Lasting weight loss depends in part on being able to eat foods you love and to enjoy the occasions where food plays a central part.  In other words, when real life happens.

How?    You have two options: your weekly POINTS® Allowance and your activity POINTS® values.  For a big food event like Thanksgiving, you may want to reserve your entire weekly POINTS® Allowance, and stick to your target daily POINTS® Target the preceding days (employing Strategies 1 and 2 can make that easier). And earning activity POINTS® values will give you more to use on Thanksgiving. Just earn ‘em before you eat ‘em, and when in doubt, round down on the number earned.  Another holiday bonus of exercise: It gets you out of the house (and away from the kitchen), and helps improve your mood and lower stress.

Please ENJOY your holiday!!!  Today’s closing quote comes from the meeting room wall:

May your stuffing be tasty

May your turkey be plump

May your potatoes and gravy

Have nary a lump

May your yams be delicious

And your pies take the prize

And may your Thanksgiving dinner

Stay off your thighs!

-Anonymous

RECIPES

Elissa's Soon-to-be-Famous Chicken and Shrimp Stir Fry

As I said above, I wanted to share a couple of the wonderful dishes I concocted when my parents were here last week.  I always like to cook a few NICE dinners while they are here.  I told my mom about this incredible Asian market here in Carrollton (Super H Mart...) and how I billed it as the Central Market of Asian supermarkets.  I took them there this morning after we went for breakfast.  I knew they'd LOVE their selection and I knew I'd find some dinner inspiration here.

After roaming the aisles and scouring the produce section, and raiding the fresh fish section, this is what I came up with.  Enjoy...and because this is a stir-fry dish, feel free to make substitutions!  The best part is that this is such a healthy meal, and you can eat without guilt.  Please give this one a shot :)

Yield: 12 servings at a POINTS® Value of 7 (5 for approx 1 cup of stir-fry mixture and 2 for  ½ cup rice)

Prep Time: 10 minutes + chill time for marinating the chicken

Cook Time: 15 – 20 minutes

Level of Difficulty: Easy

Ingredients:

Protein:

1 1/2 pounds chicken breast, cut into bite-sized chunks

1 pound shrimp, peeled, and deveined

Teriyaki sauce for marinating chicken; 1 gallon-sized zip-top plastic bag

Veggies:

1 large onion, cut into thin slices

1 bunch asparagus, fibrous ends removed, cut into 1" pieces

1 package fresh bamboo shoots, thinly sliced (or use 1 can of sliced bamboo shoots)

2 cups mung bean sprouts

6 heads baby bok choy, sliced into quarters (rinse well in a large bowl of cold water so that grit gets cleaned out)

1/2 pound oyster mushrooms

2 cups hot cooked brown jasmine rice

Stir-Fry Sauce:

1 cup water

1/3 cup low-sodium soy sauce

1/4 cup cornstarch

1 tablespoon sugar

1/2 tsp ground ginger

1/2 tsp dark (Asian) sesame oil

1/4 tsp kosher salt

1/4 tsp ground red pepper (Cayenne)

1/4 freshly ground black pepper

1 (14 1/2 ounce) can fat free, less-sodium chicken broth

Instructions:

1. In a large zip top bag, place chicken and about 1/2 cup Teriyaki sauce. Seal bag and smoosh so that sauce and chicken are combined.  Marinate in refrigerator for at least an hour before you start the rest of the meal.

2. For sauce: In a medium bowl, combine the sauce ingredients listed above in the "stir-fry sauce section", stir with a whisk and set aside.

3. In a large nonstick skillet over medium high heat, place contents of zip top bag (both chicken and marinade) and cook until chicken is just done.  Drain, and set aside.  In same skillet, place a small amount of chicken broth and add shrimp.  Cover and steam over medium heat until shrimp are just done.  Set aside with chicken.

4.  In a very large nonstick skillet or wok, add about 1 teaspoon sesame oil and heat over medium high heat, until oil is smoking hot.  Add onion and cook until onions are translucent, about 5 - 7 minutes.  Add the asparagus pieces, cover, and cook until crisp-tender (about 10-12 minutes).  Uncover and add remaining veggies and stir-fry until veggies soften and bok-choy wilts and gets soft.

5. Add sauce to wok/skillet and bring to a boil over medium high heat.  Reduce heat and simmer for about 5 minutes or until the sauce thickens.  Serve over rice.

Pumpkin Yogurt Parfait

I stumbled across this new favorite of mine while reading the current issue of Weight Watchers Magazine.  This has become my new favorite go-to afternoon snack.  The possibilities are really endless here.  I made this with Greek yogurt earlier this week, and left off the wheat germ and nuts.  Still a great snack!

What I love about this snack is that it really keeps you satisfied through the afternoon.  The yogurt, if you use Greek, is high in protein, and pumpkin is rich in fiber. The combination is really fantastic and it tastes so good! 

Yield: 1 serving at a POINTS® Value of 2.5

Prep Time: 5 minutes

Level of Difficulty: INSANELY Easy

Ingredients:

1 (6-oz) cup nonfat vanilla yogurt OR [6 oz nonfat Greek yogurt (such as Fage Total), sweetened with Stevia and ½ tsp vanilla extract]

½ cup canned pure pumpkin

1 tbsp wheat germ

1 tbsp slivered almonds

Instructions:

Combine all in a medium bowl, and enjoy.

Pumpkin Pie with Graham-Cracker Crust

Cut down on fat with reduced-fat and fat-free ingredients; use egg whites instead of whole eggs.

Yield: 8 servings at a POINTS® Value of 3 per serving

Prep Time: 10 minutes

Cooking Time: 65 minutes

Level of Difficulty: Moderate

Ingredients:

3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets  

1 Tbsp packed light brown sugar  

2 Tbsp butter, melted  

2 large egg white(s)  

1 large egg(s)  

1/2 cup(s) dark brown sugar  

1/4 tsp table salt  

2 tsp pumpkin pie spice, or less to taste  

1 cup(s) canned pumpkin  

1/2 cup(s) fat-free evaporated milk  

1/4 cup(s) lite whipped topping   

Instructions:

Position rack in middle of oven. Preheat oven to 350ºF.

Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.

Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.

Mashed Sweet Potatoes

Sweet potatoes are wonderfully creamy when mashed and blended with fat-free Greek yogurt. It's a super-healthy side, loaded with vitamin A, beta-carotene and fiber.  Think beyond regular mashed potatoes and create a colorful addition to any dinner plate.

Yield: 8 (1/2 cup) servings at a POINTS® Value of 1 per serving

Prep Time: 10 minutes

Cooking Time: 8 minutes

Level of Difficulty: Easy

Ingredients:

3 medium sweet potato(es), peeled, cut into 1-inch chunks (about 2 pounds)  

2 medium garlic clove(s), peeled  

1/2 cup(s) plain fat-free yogurt, Greek-variety recommended  

4 tsp sugar  

1/8 tsp table salt, or more to taste  

1/8 tsp black pepper, freshly ground, or to taste   

Instructions:

Place potatoes and garlic in a large saucepan; pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; boil until potatoes are fork-tender, about 8 minutes.

Drain potatoes and garlic; transfer potatoes and garlic to a large bowl. Add yogurt and sugar to bowl; mash until smooth. Season to taste with salt and pepper. Yields about 1/2 cup per serving.