The Three Rs

Hello, Weight Watchers! Did anyone have to opportunity to use the Positive Self-Talking Tool for Living this week? How we think can affect how we behave, and how we think is completely within our control. Positive Self-Talking and the support we receive in meetings can build our feelings of self-worth – regardless of our weight – and help us behave in a manner consistent with our goals. I Am Not My Weight!

TASTY TREAT SALE!

Starting July 29, if you purchase one box of Just Two POINTS snack bars, Cheddar Twists, or Pretzel Thins, you will receive one dollar off a second box. Feel free to mix and match!

Weight Watchers Doesn’t Have to Break the Family Budget

I hear a lot of members mention that it’s more expensive to eat healthy than not. No member should ever have to quit Weight Watchers because of an increase in food spending. The linked articles and attached document have some tips and tricks for you to stretch your healthy food budget even further!

• 10 Shopping Tips for Families
• Losing Weight Will Fatten Your Wallet

ARTICLES OF NOTE

• Changing from the Inside Out
• Ann Changed Her Weight (And Her Way of Life)

This week, we’ll be discussing the Weight Watchers Levels of Change. Environment is the first Level of Change that we need to manage on our way to a thin, fit identity. This meeting includes a change for us to identify which of our environments need managing. We’ll be using a Three-R strategy to plan to clean up our weight-management environment and put ourselves on the road to success!

Have a great week, everyone!

Cyndi

A strong, successful man is not the victim of his environment. He creates favorable conditions. His own inherent force and energy compel things to turn out as he desires.

~Orison Swett Marden

In honor of the state fair’s “Year of Corn” theme, I thought I’d include some corn-y recipes this week.

Corn Dogs

POINTS® Value: 5 | Servings: 8

1 sprays cooking spray

11 1/2 oz Pillsbury Cornbread Twist(s), or other brand

8 tsp mustard, spicy, brown

8 average fat-free beef and pork hot dog(s)

2 large egg white(s), whisked

1/3 cup seasoned bread crumbs

Preheat oven to 375ºF. Coat a large baking sheet with cooking spray. Unroll cornbread twists and separate into 8 equal pieces using dough perforations as a guide (each of the 8 pieces will contain 2 cornbread twists). Pinch together the existing perforations between twists to make 8 solid pieces. Roll each piece into a 4- X 5-inch rectangle. Spread 1 teaspoon of mustard on each rectangle. Place hot dogs on rectangles, roll up and pinch the ends in to seal. Place egg whites and breadcrumbs in separate shallow dishes. Roll corn dogs first in egg whites, then in breadcrumbs, turning to coat. Transfer corn dogs to prepared baking sheet. Bake until golden brown, about 25 minutes.

Corn Bread

POINTS® Value: 3 | Servings: 8

1 cup uncooked cornmeal, yellow

1 cup all-purpose flour

2 tsp baking powder

3/4 tsp table salt

1/2 tsp baking soda

14 3/4 oz cream-style corn, canned

1/2 cup buttermilk

2 large egg white(s)

2 tsp corn oil

Preheat oven to 400ºF. Coat an 8-inch square cake pan with cooking spray. Combine cornmeal, flour, baking powder, salt and baking soda in a large bowl. Mix well with a fork, then make a well in the center; set aside. Combine creamed corn, buttermilk, egg whites and oil in a medium bowl; mix until blended. Fold mixture into dry ingredients; mix until blended. Pour batter into prepared pan and smooth the top. Bake until a wooden pick inserted near the center comes out clean, about 20 minutes. Allow to cool in pan on a wire rack for 10 minutes. Remove from pan; cool completely before cutting into 8 squares.

I Am Not My Weight

Hello, Weight Watchers! Were any of you able to Feel the Heat this week and increase your Activity Points earnings? Sometimes we use the hot summer weather as an excuse not to exercise, but there are a myriad of ways we can keep the summer heat from diminishing our activity level. I encourage you to assess your activity level and gradually increase yourself by adding just two Activity Points per week.

BE AWARE AT THE FAIR

Fair season is upon us again, and for many people that means fair food. Fairs and festivals don’t have to send us off the Weight Watchers wagon, but we can make better choices is we’re armed with a little knowledge and plan ahead.

Some common fair foods POINTS values:

• Kebabs, 8 POINTS values for two small skewers
• Corn on the cob, 1 POINTS values per ear
• Corn on the cob with two tablespoons butter, 7 POINTS values
• Smoothie (2 cups), 4 POINTS values
• Grilled turkey leg (large, with skin), 27 POINTS values
• Funnel cake, 12 POINTS values
• French fries, 10 POINTS values
• Foot-long corn dog, 8 POINTS values
• Belgian waffle with whipped cream, 9 POINTS values
• Fudge (1 piece), 3 POINTS values

Nutrition information is available for a wide variety of fair foods at Calorie King. Just use your POINTSfinder or POINTS calculator to convert the nutrition information to POINTS values.

ARTICLES OF NOTE

• Shed Your Old Self-Image
• Kellie Learns about Determination
• The Day I Learned to Love My Body

LOOKING AHEAD

How you think affects how you behave – and how you think is completely within your control. When we let our extra weight negatively affect how we see ourselves, negative behaviors often appear. Positive Self-Talking and the support we receive in Weight Watchers meetings can build our feelings of self-worth – regardless of our weight – which in turn helps us behave in a manner consistent with our goals. I am not my weight!

Have a great week, everyone!

Cyndi

Too many people overvalue what they are not and undervalue what they are.

~Malcolm S. Forbes

Watermelon Pops

From WeightWatchers.com

POINTS® Value: 1 | Servings: 8

1/8 large watermelon

4 Tbsp fresh lemon juice

1 Tbsp sugar, or honey

Cut flesh from watermelon rind and remove seeds. Blend flesh until liquid (you should have approximately 4 cups of liquid). Stir in lemon juice and sugar. Pour into 5 fluid ounce paper cups, leaving space at the top so they don't overflow. Stick a wooden popsicle stick into each cup. Freeze for several hours. To eat, just peel off paper cup.

BBQ Chicken with Grilled Sweet Potatoes

From WeightWatchers.com

POINTS® Value: 5 | Servings: 4

2 Tbsp paprika

1 Tbsp chili powder

1/2 Tbsp ground cumin

1/2 Tbsp ground cinnamon

1/2 Tbsp garlic powder

1/2 Tbsp dry mustard

1 Tbsp sugar

1 pound uncooked boneless, skinless chicken breast, four 4-oz pieces

2 large sweet potatoes

1 sprays cooking spray

1/8 tsp table salt, or to taste

Mix ingredients from paprika through to sugar. A few hours before you plan to grill, rub chicken breasts with seasoning mixture. Cover and refrigerate until 15 minutes before you grill. Peel sweet potatoes and slice into 1/3-inch discs. Place in a pot with enough cold, salted water to cover, and bring to a boil over medium heat. Boil for 3 to 4 minutes, then drain and cool. When it's time to grill, preheat grill, then spray potatoes with cooking spray or olive oil spray and salt them. Salt chicken breasts. Place potatoes and chicken on grill and cook until done. The seasoning mixture makes the chicken very reddish in color, so be careful not to cook the chicken too long.

Feel the Heat

Hello, Weight Watchers! Summer is a time when many of us can experience a little more difficulty with our weight loss, with celebrations, vacations, and crazy schedules. Did discussing Plateau Rescue last week help any of you work through any mid-summer blues? While weight loss does typically vary from week to week, plateaus (three or more weeks with no loss, despite following the Weight Watchers plan) are a normal part of your weight-loss journey. Plateaus can be physical, but frequently we experience an “attitude plateau,” which results from relaxed adherence to the Weight Watchers program.

If you are experiencing a plateau, please ask your Leader or Receptionist for a copy of the Plateau Rescue leaflet, which is full of ideas on how to break a stubborn plateau.

Ode to the Dreaded Plateau

What could be worse than the dreaded plateau?

Though I've been good as gold, the pounds simply won't go.

I eat veggies, drink water, and exercise (eww!)

My points are just perfect, and I'm journaling too.

I've tried weighing at morning, at evening, and noon,

But that blasted old scale sings the same sad old tune.

I'm tempted to throw in the towel and quit

But my leader says "No!" she won't hear of it.

So I stick with the program and faithfully pray,

"Please God, let the scale go down when I weigh."

And in just a few weeks (though it seems like a year)

The scale starts moving; I'm back in high gear!

So take it from me, if you stick to your guns,

It won't be long 'til there's less of those buns.

Show that plateau that you're a real fighter,

Hang in there, keep going and soon you'll be lighter!

SNEAKING IN SOME HEALTHY OILS

Ways to add 2 teaspoons of canola, flaxseed, safflower, sunflower, or olive oil each day:

· Stir fry

· Fry eggs

· Mix with fat-free dressing

· Put on popcorn

· Drizzle over veggies; grill or roast with seasonings

· Add to a Smoothie

· Put in oatmeal (flaxseed has a nice, nutty flavor!)

· Rub on corn on the cob and grill

· Marinate meats

· Stir into yogurt

· Brush on bread

· Drizzle on a baked potato

· Toss with sweet potato wedges and bake to make French fries

ARTICLES OF NOTE

· Best Summer Workout Wear

· Shed Pounds with Summer Sports

· Safe Summer Fitness

Next week, we’ll Feel the Heat and discover a myriad of ways to keep the summer heat from diminishing our activity level. Come and share summertime fitness tips, learn about fun new activities, and figure out ways to fit Moving More into your new lifestyle!

Have a great week, everyone!

Cyndi

The good Lord gave you a body that can stand almost anything. It’s your mind that you have to convince.

~Vincent Lombardi

Plateau Rescue

Hello, Weight Watchers! Did you have a good Independence Day holiday? Holidays give us the perfect opportunity to practice Breaking the Family Norm in regards to our relationships with food and physical activity. Norms are behaviors or ways of doing things that are accepted as standard by your family or community. When we’re growing up, norms teach how to handle new situations and how to behave. However, sometimes our family norms support eating in excess or limiting physical activity, which can hinder our weight loss. Traditions and norms are important, but this is a good time to toss out any traditions t hat support an unhealthy lifestyle and start some new, healthy traditions!

"Heredity deals the cards; environment plays the hand." - Charles L. Brewer

Success Story of the Week

See how Kristen made it through the rough patches in her weight-loss journey

Bring a Friend Promotion Extended!

Increase your Weight Watchers support network and get a free six-month subscription to Weight Watchers magazine! Print out the online invitation and bring it to your Meeting location. Both you and your friend will receive three free issues. Hurry – this offer ends 8/4/07!

Articles of Note

• Weight-Loss Plateaus
• Expectations and Plateaus
• Medications that Affect Weight

This coming week, we’ll be discussing Plateau Rescue. Members tell us frequently that they want to know how to break through weight-loss plateaus. This meeting will define plateaus and “attitude plateaus,” share tips for getting back on track, and provide other measures of success.

Additional Materials Available for YOU!

In addition to the ten weeks of new member materials and the Maintenance Plan booklet, there are five additional leaflets available for members in special situations.

• Young People, specially designed for members ages 10-17
• Nursing Moms
• Menopause
• When You Have a Lot to Lose
• Plateau Rescue

These materials are available from your Leader or Receptionist at any meeting. We want to provide you whatever we can to help you succeed!

Have a great week, everyone!

Cyndi

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.

~Thomas A. Edison

Breaking the Family Norm

Hello, Weight Watchers! Did this weekend give you any opportunities to Cook Out – Get Fit? Grilling and barbecuing are popular ways to cook foods and Eat Wisely, especially in warmer weather. This is also a good time to start Thinking First about your plans for the Independence Day holiday. How will your food and activity plan fit into the festivities?

SMOOTH IDEAS

Thanks for making the first Smoothie Sale a big success! Even at the regular price of $7.50 for seven packets, Weight Watchers Smoothies are still a deal – both financially and nutritionally! Here are some fun smoothie recipes to try using the French Vanilla or Creamy Chocolate flavors:

· Root Beer Float: 1 packet French Vanilla, 8 ounces diet root beer, ice (2 POINTS)

· Mocha: 1 packet Chocolate, 1 tsp instant coffee, 8 oz water/ice (1 POINT)

· Peanut Butter Cup: 1 packet Chocolate, 1 Tbsp peanut butter, 8 oz. water/ice (3 POINTS)

· Peppermint Patty: 1 packet Chocolate, 3-4 drops peppermint extract, 1 cup skim milk, ice (3 POINTS)

· Black Forest: 1 packet Chocolate, 3-4 maraschino cherries, 8 oz water/ice (1 POINT)

THINK FIRST: IS IT WORTH IT?

It may take 45 minutes of brisk walking to burn off the calories consumed in the 30 seconds it takes to eat one cookie! Ask yourself, "If I had to walk 45 minutes BEFORE eating this, would it be worth it to me?" Before you take that bite, think first!

DECLARE YOUR THINDEPENDENCE!

· I have a right to be healthy

· I have a right to enjoy an active lifestyle

· I have a right to say NO

· I have a right to feel good

· I have a right to take time for myself

· I have the freedom to make sensible choice

This week, we’ll be talking about Breaking the Family Norm. Norms are behaviors or ways of doing things that are accepted as standard by your family or community. When we’re growing up, norms teach how to handle new situations and how to behave. However, sometimes our family norms support eating in excess or limiting physical activity, which can hinder our weight loss. We’ll be examining our own norms to establish new patterns for our own branch of the family tree.

ARTICLES OF NOTE

· Genes and Weight

· The Link Between Couples and Weight

· Factor’s Affecting Children’s Food Choices

Stovetop 'Baked Beans’

3 POINTS per cup

1 tablespoon butter

1 1/4 cups chopped onions

3/4 cup chopped green bell pepper

2 garlic cloves, minced

1 cup ketchup

1/4 cup packed dark brown sugar (could subs. Splenda brown sugar)

1/4 cup maple syrup (could subs. light or sugar-free syrup)

2 Tbsp Worcestershire sauce

2 tsp barbecue smoke seasoning (I used hickory liquid smoke)

2 tsp prepared mustard

1 (16-ounce) can red beans, rinsed and drained

1 (15.8-ounce) can Great Northern beans, rinsed and drained

1 (16-ounce) can pinto beans, rinsed and drained

Melt butter in a medium saucepan over medium-high heat. Add onion, bell pepper, and garlic; sauté 4 minutes. Stir in ketchup and remaining ingredients; bring to a boil. Reduce heat; simmer 15 minutes, stirring occasionally.

Asparagus Guacamole

0 POINTS per serving and Core!

· 1 1/2 pound asparagus, trimmed

· 1 Tbsp reduced-calorie mayonnaise

· 1 Tbsp fresh lime juice

· 1/4 cup cilantro, coarsely chopped

· 3 medium scallion(s), thinly sliced

· 1/2 medium jalapeno pepper(s), minced

· 1 medium garlic clove(s), minced

· 1/8 Tbsp Worcestershire sauce

· 1/8 tsp hot pepper sauce

· 1/8 tsp table salt, or to taste

· 1/8 tsp black pepper, or to taste

Bring large pot of water to boil. Add asparagus and cook until tender, about 10 minutes. Drain.

Place asparagus into food processor and purée until smooth. Stir in remaining ingredients and serve. Yields 1/4 cup per serving.

Have a great week, everyone!

Cyndi

It is not the great temptations that ruin us; it is the little ones.

~John W. DeForest