Signs of Your Progress

Hello, Weight Watchers! Were you able to Move More this week? Members sometimes allow common misconceptions about physical activity to keep them from exercising. In last week’s meeting, we dispelled five common exercise myths, explored the benefits of exercise, and listed ways to be more active. No matter what your fitness level, moving more will enhance your weight loss and general health.

TAKE A BREATHING BREAK

Take a quick breathing break to rejuvenate. Sit up straight. Exhale completely through your mouth. Place your hands on your stomach, just above your waist. Breathe in slowly through your nose, pushing your hands out with your stomach. Imagine that you are filling your body with air from the bottom up. Hold your breath to a count of two to five. Slowly exhale through your mouth, feeling your hands move back in as you slowly contract your stomach, until most of the air is out. Repeat 2 or more times until you're feeling more relaxed. Smile.

Top 10 Signs that you are a Trick or Treating Weight Watcher

10. You know how many knocks it takes to earn an activity point.

9. You are the only trick-or-treater with a pedometer and a POINTS finder.

8. You ask at each house if you can step on their scale—just to compare.

7. You trade candy corn for the real stuff.

6. As someone drops a candy bar in your bag you yell out the POINTS.

5. Your costume has a handy water bottle holder

4. You ask to use the bathroom every third house because of #5.

3. At the end of the night, you sort your candy by POINTS value.

2. You request only high-fiber candy.

1. Your goodie bag has a half filled out journal taped to it.

ARTICLES OF NOTE

· Measure Your Success

· Measure Up

· Looking Forward to Life

We need to discover the many different types of evidence – both external and internal – that prove that we’re making progress toward our Winning Outcomes. This can keep us from getting discouraged when the scale doesn’t deliver the news we seek. This week, join me on a treasure hunt for the Signs of Your Progress!

Have a great week!

Cyndi

Happiness is neither virtue nor pleasure, not this thing nor that, but simply growth. We are happy when we are growing.

--William Butler

Fall Fruit Compote

From WeightWatchers.com

POINTS® Value: 2 | Servings: 6

Warm or cold, this fruit medley is a versatile staple for all your cooking needs: Swirl it into oatmeal, serve it with pork or chicken or enjoy it on its own.

Ingredients

2 medium apple(s), diced into 1/2-inch pieces

1/3 cup orange juice, freshly squeezed

3 medium pear(s), diced into 1/2-inch pieces

1/2 cup dried cranberries

1/2 tsp ground cinnamon

1/4 tsp ground ginger

1/2 cup water

1 tsp orange zest

1 medium orange(s), sectioned and pits removed

Combine 1 diced apple, orange juice, 1 diced pear, 1/4 cup of cranberries, cinnamon and ginger in a medium pot over medium heat. Cook until liquid almost evaporates, stirring occasionally, about 15 minutes.

Add remaining apple, 1 diced pear and 1/2 cup of water; cook until the apple is just tender, about 8 minutes. Add orange zest, orange sections, remaining diced pear and remaining cranberries. Cook until heated through, stirring occasionally, about 2 to 3 minutes. Yields about 1/2 cup per serving.

Flavor Booster: Quince, with an alluring fragrance and tart flavor, makes an unusual but refreshing addition to a fall compote. The fruit must be cooked to eliminate astringency. Peel and dice 1 quince and add with the apple and pear.

Five Myths About Moving More

Hello, Weight Watchers! Did you have to opportunity to practice some of the eating out skills we talked about in the meeting last week? Planning, planning, and planning, are probably the three biggest keys to eating out successfully with Weight Watchers. We also want to remember the skill of Flexible Restraint, which helps us identify special situations where it’s okay to indulge a little, and then get right back on track.

PUMPKIN MADNESS

Picking pumpkins this fall? They’re for more than Jack-O-Lanterns with Weight Watchers! Look for canned, plain pumpkin - it makes a nutritious, tasty veggie serving and 1/2 cup is 0 POINTS! Add some to oatmeal in the morning with applesauce, cinnamon and raisins. Or take 1/2 cup of pumpkin, add some cinnamon, nutmeg or pumpkin pie spice and sweetener -- heat it in the microwave for a great side dish. Lots of fiber and vitamin A. It can even be dessert – use the Search box in the upper right-hand corner of weightwatchers.com to find tons of tasty pumpkin recipes!

COLD WEATHER WORKOUTS

With the reality of fall finally approaching, it’s time to think about what changes winter weather will impose on our fitness routines. If you’re an avid outdoor exerciser, this is a great time to try some new ways to move your workout indoors. The WW Walking Kit includes the Walk at Home DVD, with four timed segments (10, 20, and 30 min walk and 10 min power walk); Walk on the Go CD (instruction and motivation for a 20, 30, or 40 min walk – get to upload onto an mp3 player!); and the Complete Walking Guide.

If you’re interested in trying new indoor workouts, but not willing to commit to just one, check out the selection at your local library or video rental store/service. Some cable providers even have fitness channels or videos you can select on demand. It’s a great way to shake up your indoor workout on a budget!

ARTICLES OF NOTE

• Why the Scale Lies

· 6 Ways to Earn 2 Activity POINTS® Values

• The Exercise + Eating Right Equation
• Exercise Intensity

Members sometimes allow common misconceptions about physical activity to keep them from exercising. In this week’s meeting, we will dispel five common exercise myths, explore five benefits of exercise, and list five ways to be more active. We will be High-Fiving the way to a healthier body!

Have a great week, everyone!

Cyndi

You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is.

~Ellen Degeneres

Chocolate-Peanut Butter Mousse

Nov/Dec 2007 WW Magazine

Makes 15 servings (a generous 1/3 c apiece), 5 POINTS

6 oz semisweet chocolate, coarsely chopped

½ c creamy peanut butter

14 oz FF sweetened condensed milk

¼ t vanilla extract

12 oz FF whipped topping, thawed

Place the chocolate in a medium microwavable bowl. Microwave on high until almost melted (1-1 ½ min). Stir until smooth. Transfer to a large bowl and add peanut butter, stirring with a rubber spatula until blended.

Gradually add the condensed milk and vanilla until mix is smooth and shiny.

Gently fold 1 c of the whipped topping in just until blended. Repeat with the remaining whipped topping. Spoon into 15 serving dishes (champagne glasses make for a beautiful presentation!) and serve at once. For firmer mousse, refrigerate 30 min to overnight.

Chicken and Pasta Alfredo

Nov/Dec 2007 WW Magazine

Makes 6 servings, 6 POINTS

¾ pound whole-wheat fusilli

¾ pound boneless, skinless chicken breasts

¾ t salt

¼ t freshly ground pepper

1 c FF half-and-half

½ FF milk

2 T flour

1/8 t ground nutmeg

2 T light butter

2 cloves garlic, minced

¼ c grated pecorino Romano cheese

2 T chopped fresh parsley

Cook the pasta according to package directions (add ¼ t salt, if desired). Meanwhile, sprinkle the chicken with ¼ t of the salt and 1/8 t of the pepper. Spray a ridged grill pan with nonstick spray and set over medium-high heat. Add the chicken and cook until cooked through (5-6 min per side). Transfer to a cutting board and let cool 5 min. Cut into ½ in cubes and set aside.

Combine the half-and-half, milk, flour, nutmeg, and remaining ½ t salt and 1/8 t pepper in a small bowl and whisk until blended.

Melt the butter in a large nonstick pan over medium-high heat. Add the garlic and cook, stirring frequently, until golden (about one min). Whisk in the half-and-half mixture and cook, whisking constantly, until the mixture bubbles and thickens (2-3 min). Stir in the pasta, chicken, grated cheese, and parsley. Cook, stirring gently, until heated through, about one min longer. Serve immediately.

Eating Out

Hello, Weight Watchers! Did you go home from last week’s Q&A session with some answers and helpful tips to stay on-plan this week? We spent some time talking about the Core plan, and parts of it than can be incorporated into either plan to expand your food repertoire and help you listen to your body’s hunger signals.

Halloween Treats (or Tricks?)

(For most accurate information, always check the nutrition label)

1000 Grand, 2 mini bars = 4 ½ points

3 Musketeers Bar, 1, (60.4g) = 6 points

3 Musketeers Bar (fun size), 1, (15 g) = 1 point

3 Musketeers Bar, miniatures, 7 pieces = 4 points

ANDES Crème de Menthe Thin Mint, 8 pieces = 5 ½ points

Animal Crackers, 11 crackers = 3 points

Almond Joy, 2 snack size bars = 4 points

Atomic Fireballs, Each = 1 point

Baby Ruth, 2 fun size bars = 4 points

Bit-O-Honey, 6 pieces = 4 points

Blow Pops, Each = 1.5 points

Bubble Gum, super, 2 pieces = 1 point

Butterfinger, 2 fun size bars = 4 points

Candy Corn, 1 oz = 2 points

Caramels, 1 oz = 2 points

Caramel Apple Pop, 1 pop = 1 points

Caramello, 2 snack-size bars = 4 points

Charm's Blow Pop, 1 pop = 1 point

Gummi Bears 1 package (40g) = 2 points

Hershey kisses or hugs, 3 candies = 2 points

Hershey miniatures, 1 piece = 1 point

Hershey's Sweet Escapes, all kinds = 2 points

Hershey's TasteTations 3 candies = 1 point

Heath Bar, 5 snack-size bars = 6 points

Hershey's Bar (plain), 2 snack-size bars = 5 points

Hershey's (almonds), 2 snack-size bars = 5 points

Hot Tamales, Each snack box = 1 point

Jolly Rancher, 3 pieces = 1 point

Jolly Rancher Mini Stix, Each = 1 point

Jujubes 1 box (42g) = 3 points

Junior Mints 16 pieces = 3 points

Kellogg's Rice Krispies Treats 1 bar = 2 points

Kit Kat wafer bar (4 pieces) = 5 points

Kit Kat mini, 1 piece = 2 points

Lemonheads, Each box = 2 points

Life Saver Five Flavor Hard Candy, 4 = 1.5

Life Saver Gummi Savers, 10 pieces = 3 points

Life Saver Pops, 1 pop = 1 point

M & M's, plain, 1 bag (47.9g) = 5 points

M & M's, plain or peanut, fun size (20.9g) = 2 points

Milk Duds (7 pieces) = 2 points

Mary Jane Peanut Butter Kisses, 6 pieces = 3.5 points

Mike & Ikes, Each snack pkg = 1 point

Milk Duds, 4 fun size boxes = 4 points

Milky Way, 2 fun size bars = 4 points

Milky Way Lite, minis, 5 pieces = 3 points

Milky Way Lite, regular bar = 3.5 points

Mounds, 2 snack size bars = 4 points

Necco Wafers, Each roll = 1 point

Nerds, Each box = 1 point

Nestle Baby Ruth 1 fun size = 3 points

Nestle Butterfinger 1 fun size = 2 points

Nestle Crunch 2 fun sizes = 2.5 points

Nestle Mini Chewy SweeTarts 23 pieces = 1 points

Now & Later, 3 mini bars = 3 points

Pom Poms, 2 small boxes = 3 points

Reese's peanut butter cup 1 pkg (1.44 oz.) = 4 points

Reese's Peanut Butter Cup 1 piece = 2.5 points

Reese's Miniature Peanut Butter Cups, 5 pieces = 5 points

Reese's pieces 1 pouch (0.7 oz) = 2 points

Rolo caramels, 3 pieces = 2 points

Skittles fun size (2 bags, 40g) = 3 points

Smarties, 3 rolls = 1 point

Snickers Bar,1 (58.7g) = 7 points

Snickers, 2 fun size bars = 4 points

Snickers miniature = 1 point

Spree Candies, 8 pieces = 1 point

Starburst, 3 fun size pkgs = 4

Starburst Fruit Chews, 8 chews = 3.5 points

Sugar Babies, 30 (44g) = 4 points

Sugar Daddy, large pop = 3 points (small=1)

Sweet Tarts, 2 rolls = 1 point

Twizzlers 1 = 1 point

Tootsie Roll, 6 regular = 3 points

Tootsie Roll, Tootsie pop = 1 point

Twix, 1 (28.9g) = 3 points

Twix, (mini size) Each = 1 point

Twix, Each snack size bar = 2 points

Twizzlers Pull-n-Peel Cherry Candy, 3 pieces = 2.5 points

Twizzlers Strawbery Twists, 4 twists = 2.5 points

Werther's Original, 3 pieces = 1 point

Whoppers Malted Milk Balls, 2 snack size pouches = 5 points

Wonka Nerds Gumballs, Each = 1 point

Wonka Shock Tarts Gumball, Each 1

York Bites Candy 15 pieces = 3 points

York Peppermint Patties, 1 package (42g) = 3

NAVIGATING THE GROCERY STORE

Do you shop with a list? People who write grocery lists make the healthiest food choices and avoid impulse buys. Don't buy problem foods that will call your name from the cupboard. Leave them and their calories on the grocery store shelf. Shop the perimeter of the store first. Fill your cart with foods low in calories and brimming with nutrients, such as fresh vegetables and fruits, nonfat dairy foods, lean meats, and whole-grain bakery goods without a lot of added fat and sugar. If possible, choose a checkout line that doesn't have candy or snack displays. Small shopping trip? Carry a basket rather than pushing a cart. It uses more muscle, burns more calories, and limits the room you have for impulse buys!

FRUTIE EXTRAVAGANZA

Now is a great time to try Fruities – buy two get one free. You can mix and match flavors to create your own “variety pack.” Sale ends October 20!

ARTICLES OF NOTE

· Eating Out

· The Dieter’s Guide to Eating Out

· 8 Ways to Eat Out and Lose Weight

· A Partner Makes it Easier

Members constantly tell us they need to know how to eat out while losing weight. This week, we’ll network in the meeting explore how to be successful in several types of restaurants and other environments where we eat food that’s prepared away from home. This meeting will help us discover appealing meals that won’t “break the POINTS bank,” or stray too far from the Core food list.

Have a great week, everyone!

Cyndi

When you reach the end of your rope, tie a knot in it and hang on.

~Thomas Jefferson

This cold turn in the weather puts me in the mood for some more savory soups and stews. This is also a perfect time to incorporate a few Core recipes – there are MANY Core soups!

Quick Pea Soup with Potatoes and Ham

From My TurnAround Program Cookbook

Servings: 6 – 1 1/3 cup servings

POINTS: 3

Core

16 oz bag frozen peas, thawed

14.5 oz can chicken broth (reduced sodium if desired) + enough water to equal three cups liquid

14.5 oz can sliced potatoes, rinsed and drained

14.5 oz can sliced carrots, rinsed and drained

¾ pound lean ham (reduced sodium if desired), diced

Freshly-ground pepper, to taste

Puree the peas and 1 ½ c of the broth mixture in a blender; transfer to a large saucepan.

Stir in the remaining broth mixture, potatoes, carrots, and ham. Bring to a boil. Reduce the heat and simmer until the flavors are blended, about five min. Serve with pepper.

Smoky and Creamy Corn Soup

From My TurnAround Program Cookbook

Servings: 4 – 1 1/2 cup servings

POINTS: 3

Core

2 t olive oil

1 onion, chopped

1 red bell pepper, seeded and coarsely chopped

1 celery stalk, coarsely chopped

16 oz bag frozen roasted corn kernels

4 c vegetable broth

½ t chipotle chili powder

Heat the oil in a large nonstick skillet over med-high heat. Add the onion, bell pepper, and celery. Cook, stirring frequently, until lightly browned (about eight min).

Add the corn, one c broth, and the chili powder. Bring to a boil. Reduce the heat and simmer, covered, until the vegetables are softened (about five min). Pour the mixture in small bathes into a blender or food processor and puree.

Return the mixture to the pan. Add the remaining broth and cook, stirring occasionally, until heated through (about 10 min).

The Voyage of Self-Discovery

Hello, Weight Watchers! I learned this week what a hot button the word DIET can be! When you all shared your thoughts it was pretty clear that diets are restricting, frustrating and temporary. Thank goodness we're not dieting! We've banished the diet mindset from our thoughts – we're not cheating, not labeling foods as good or bad, won't be going "off" our program, nor are we feeling deprived or miserable.

The strategies to lose and maintain weight are essentially the same. Stop dieting and adopt a healthy eating lifestyle, doing only what you're willing to keep doing when the weight comes off. We're not on a DIET; we're on a LIVE-IT! So get out there and live it up this week!

BROWN BAGGIN' IT

Taking your own healthy meals several times a week can help you stay within both your monetary and POINTS budgets. Here are some quick tips:

-Make sandwiches ahead and freeze (add lettuce, tomato, etc. when it's time to eat)

-Use leftovers to prepare your own frozen meals

-Prepare extra French toast or pancakes for breakfast and freeze them for use on busy days

-Take yogurt, string cheese, and fruit for a quick, portable snack

-Try the Garden Vegetable Soup recipe from your Week 1 Eat Wisely booklet (page 31)

Here's a link to an article on more brown bagging suggestions. I could make some corny line about how "weight loss is in the bag" but that would just be too easy!!!

http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=15791

FRUTIE EXTRAVAGANZA

Now is a great time to try Fruities – buy two get one free. You can mix and match flavors to create your own “variety pack.”

JOIN OUR TEAM!

What's it like to work as a Weight Watchers Receptionist or Leader? Many of our staffers have full-time jobs but devote one evening, a Saturday morning, or lunchtime to Weight Watchers. If you are at or approaching your Lifetime goal weight, or interested in employment with WW when you get there, plan to attend an Information Meeting and learn more about the rewarding opportunities that are available. Tell them Cyndi sent you!

- Sat Oct 13 @ 11:30 am: Weight Watchers Castleton Center (8510 Center Run Drive)

- Mon Oct 15 @ 1 & 7 pm: Weight Watchers Columbus Center (1083 N National Rd)

- Thurs Oct 25 @ 7pm: Spencer (125 N Washington St)

- Mon Oct 29 @ 6:30 pm: Greenfield (1551 E New Rd)

ARTICLES OF NOTE

· Why the Scale Lies

· How to have Dessert on Core

· Dining Out on the Core Plan

· Victoria’s Weight-Loss Victory

Many members are unsure about the Core plan, especially the Comfort Zone. This week, I would like to really explore the ins and outs of the plan and try to answer any questions that you may have. I want each of you to choose the food plan that is the best fit for your life at the time, and Core is just another way we can achieve our Winning Outcomes! For members who are already following the Core plan, please come with your favorite Core plan tips to share.

Have a great week, everyone!

Cyndi

Success became the accomplishment of hundreds of intermediate steps rather than achieving a single, grandiose goal. My success at weight control became the healthy choice of food in front of me at a particular moment. I didn't have to control what I ate for the rest of my life; I only had to control what I was eating right now.

The ability to constantly redefine success is one of the surest means of becoming successful. Success is a habit. So is failing. A dynamic definition of success, on that takes into account the reality of the moment, is far more effective in establishing the habit of success than is an inflexible definition.

~John Bingham, The Courage to Start

Apple-Spiced Farina

From weightwatchers.com

POINTS® Value: 5
Servings: 2

Also Core!

• 2 cup fat-free skim milk
• 1/8 tsp ground cinnamon
• 1/8 tsp ground nutmeg, plus extra for garnish
• 1/3 cup uncooked farina
• 1 small apple(s), Golden Delicious, peeled, cored and cut into small chunks
• 1 Tbsp McNeil Nutritionals SPLENDA No Calorie Sweetener, or to taste
• 1/4 cup plain fat-free yogurt

In a small saucepan, combine milk, cinnamon and nutmeg and bring to a boil over high heat; sprinkle in farina, stirring constantly. Stir in apple; return to a boil.

Reduce heat to low and simmer until thickened, stirring often, about 2 minutes; remove from heat and stir in Splenda.

Spoon cooked cereal into 2 small bowls and top each with yogurt; garnish with a dusting of nutmeg. Yields about 1 1/3 cups of cereal and 2 tablespoons of yogurt per serving.