Hello, Weight Watchers! Were you able to "break off" any bad food relationships this week? Red-light trigger foods are those that can cause out-of-control eating, and we discussed strategies to deal with them in last week's meeting.
THINK SPRING!
Looking down the road a bit, Memorial Day is only 8 weeks away. Can you see yourself wearing a smaller size at the first barbecue of the season? Do you imagine feeling more confident in 8 weeks because you’ve lost 4 to 16 pounds? Prepare now so you can enjoy a slimmer summer. Eat wisely, move more, think first, attend meetings. The signal is green and you’re behind the wheel – let’s go!
OFFERS AND PROMOTIONS
- New Items! Double Chocolate Delight Bars ($5), Orange Creme Twist Smoothies ($7.50), and Next Move intermediate-level workout DVD ($15)! The smoothies taste like a Dreamsicle and the bars are an all-chocolate version of the popular Peanut Butter Bliss mini bars.
- Get a free Situation Solved: Weight Loss Advice for Busy Lives booklet.
- Free registration is back at Traditional and Traveler meetings until May 10th! Pay only the weekly fee to join.
- Lifetime Members who are returning to goal can attend meetings at a discounted rate of $11 per week. Ask for details. Offer ends May 10.
- Bring a Friend is available at Traditional meetings through April 19. Give an invitation to a friend and if they sign up (you do not have to attend the same meeting) you both get a free mini cookbook.
- Bring a Co-Worker is available at At-Work meetings through May 31. Give an invitation to a co-worker and if they join, you will both receive three free issues of Weight Watchers magazine.
MARCH MADNESS
In honor of the Final Four, here is a Beer Cheat Sheet, courtesy of WeightWatchers.com!
ARTICLES OF NOTE
Continuing with the three-part series on eating triggers, we will discuss what trigger feelings are and how they differ from last week's trigger foods. We will also discuss specific strategies for the Helpful Habit Managing Your Feelings. Developing ways to cope with trigger feelings without food can be vital for lasting weight loss.
Have a great week, everyone!
Cyndi
Not to have control over the senses is like sailing in a rudderless ship, bound to break to pieces on coming in contact with the very first rock.
--Ghandi
Grilled Ham Steak with Pineapple Salsa
Shortcuts cookbook
4 servings | 4 POINTS
2 c diced fresh pineapple
2 T chopped fresh mint
1 T minced peeled fresh ginger
1T lime juice
1 jalapeño pepper, seeded and minced
1 pounds fully-cooked ham steak, 1/2" thick
To make the salsa, combine the pineapple, mint, giner, lime juice, and pepper in a medium bowl. Set aside.
Spray a nonstick ridged grill pan or medium nonstick skillet with canola oil spray and set over medium-high heat. Add the ham steak and cook until browned and heated through (~4 min on each side). Cut into quarters and serve with the salsa.
Eating Triggers Part 1: Trigger Foods
Hello, Weight Watchers! Did last week's discussion help you pinpoint areas you might improve in monitoring yourself? It can be helpful to use several different ways of monitoring our progress to avoid frustration with the program.
TFL OF THE WEEK
Anchors are reminders of your resources. You have all the resources you need to achieve your Winning Outcomes. Sometimes you just need a reminder to get in touched with these resources.
You actually use Anchoring already - every time you touch an object, hear a song, or smell a scent that reminds you of another time and place, you're anchoring to that day. For weight-loss purposes, the trick is doing it intentionally.
OFFERS AND PROMOTIONS
Next week I’ll introduce a 3-meeting series on managing eating triggers from foods, feelings, and environments. We'll kick things off by sharing strategies to successfully manage “red light” foods that can trigger out-of-control eating. I think it’ll be an interesting and helpful discussion, so don’t miss out.
In the meantime practice your self-monitoring skills by paying attention to portions, checking your exercise progress, and keeping in touch with your body’s signals for hunger and satisfaction. Someone once said that whatever you pay attention to in life grows. Make your weight-loss success grow by Monitoring Yourself this week!
Cyndi
The groundwork of all happiness is health.
--Leigh Hunt
Rigatoni with Creamy Sausage Sauce
From WeightWatchers.com
POINTS® Value: 9
Servings: 4
8 oz uncooked rigatoni
1/8 tsp table salt
8 oz raw turkey sausage, Italian-style, removed from casings
8 oz cremini mushrooms, or Baby Bella mushrooms, trimmed, quartered
1 Tbsp minced garlic
2 Tbsp all-purpose flour
1 1/2 cup fat-free skim milk
1 cup frozen green peas, petite-variety
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground
1/2 cup roasted red peppers, water-packed, sliced
1/2 cup scallion(s), sliced
3 Tbsp grated Parmesan cheese
Bring a large pot of lightly salted water to a boil. Add pasta to boiling water and cook according to package directions. Meanwhile, in a large nonstick skillet, cook sausage stirring and breaking into chunks with a wooden spoon, until browned, about 3 minutes; remove to a bowl. Add mushrooms to skillet and sauté until browned and tender, about 3 minutes. Stir in garlic and cook 30 seconds until fragrant.
In a measuring cup, whisk together flour and milk until smooth; stir into skillet along with peas, salt and black pepper. Bring sauce to a boil; simmer until thickened and peas are tender, about 3 minutes. Stir in sausage, roasted peppers and scallions; remove from heat.
Drain pasta; return to pot. Add sausage sauce and cheese; toss to coat. Transfer to a serving bowl. Yields about 2 cups per serving.
TFL OF THE WEEK
Anchors are reminders of your resources. You have all the resources you need to achieve your Winning Outcomes. Sometimes you just need a reminder to get in touched with these resources.
You actually use Anchoring already - every time you touch an object, hear a song, or smell a scent that reminds you of another time and place, you're anchoring to that day. For weight-loss purposes, the trick is doing it intentionally.
OFFERS AND PROMOTIONS
- Pick up your free Situation Solved booklet at your meeting this week. It is filled with weight-loss advice for busy lives and over $12 in coupons.
- Free registration is back for Traditional meetings members!
- Lifetime members who pay weekly - ask about a special $11 deal, available until May 10!
- The Bring a Friend promotion is back for both Traditional and At-Work members! Pick up your invitation at your meeting and give it to a friend. (You do not have to attend the same Traditional meeting, but must for the At-Work program.) When your friend joins, you will BOTH receive a special bonus!
Next week I’ll introduce a 3-meeting series on managing eating triggers from foods, feelings, and environments. We'll kick things off by sharing strategies to successfully manage “red light” foods that can trigger out-of-control eating. I think it’ll be an interesting and helpful discussion, so don’t miss out.
In the meantime practice your self-monitoring skills by paying attention to portions, checking your exercise progress, and keeping in touch with your body’s signals for hunger and satisfaction. Someone once said that whatever you pay attention to in life grows. Make your weight-loss success grow by Monitoring Yourself this week!
Cyndi
The groundwork of all happiness is health.
--Leigh Hunt
Rigatoni with Creamy Sausage Sauce
From WeightWatchers.com
POINTS® Value: 9
Servings: 4
8 oz uncooked rigatoni
1/8 tsp table salt
8 oz raw turkey sausage, Italian-style, removed from casings
8 oz cremini mushrooms, or Baby Bella mushrooms, trimmed, quartered
1 Tbsp minced garlic
2 Tbsp all-purpose flour
1 1/2 cup fat-free skim milk
1 cup frozen green peas, petite-variety
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, freshly ground
1/2 cup roasted red peppers, water-packed, sliced
1/2 cup scallion(s), sliced
3 Tbsp grated Parmesan cheese
Bring a large pot of lightly salted water to a boil. Add pasta to boiling water and cook according to package directions. Meanwhile, in a large nonstick skillet, cook sausage stirring and breaking into chunks with a wooden spoon, until browned, about 3 minutes; remove to a bowl. Add mushrooms to skillet and sauté until browned and tender, about 3 minutes. Stir in garlic and cook 30 seconds until fragrant.
In a measuring cup, whisk together flour and milk until smooth; stir into skillet along with peas, salt and black pepper. Bring sauce to a boil; simmer until thickened and peas are tender, about 3 minutes. Stir in sausage, roasted peppers and scallions; remove from heat.
Drain pasta; return to pot. Add sausage sauce and cheese; toss to coat. Transfer to a serving bowl. Yields about 2 cups per serving.
To Write or Not to Write
Hello, Weight Watchers! Did last week's meeting help you understand your own Bumps in the Road and how you can get back on track with your weight-loss journey? It's absolutely normal to wander away from the healthy trail. The trick to lasting weight loss and maintenance is getting back on the trail.
SWEET SNACK SALE!
Starting March 2, you will save $1 when you buy any two Just 2 POINTS bars, Cheddar Twists, or Pretzel Thins in any combination. What a great opportunity to stock up on your favorite or taste-test a new one!
TFL OF THE WEEK
Positive Self-Talking helps you replace negative thoughts with the kinds of thoughts and messages that will help you feel and perform better.
By assuming an optimistic, realistic outlook and regularly using Positive Self-Talking, you're more likely to take the positive actions that will help you succeed. If you expect to fail, you probably will. Your perceptions determine your responses to life.
EASTER EYE OPENERS
Each year U.S. manufacturers produce more than 16 billion jellybeans for Easter. That's enough to completely fill a nine-story plastic Easter egg! To burn off all those calories you’d need to climb a lot more than 9 stories of stairs!
Members who have already developed this habit (or for whom it was always a habit) are encouraged to share how self-monitoring is more than writing down what you eat. We will also discuss any specific challenges this weekend may present to those members who celebrate Easter.
Have a great week, everyone!
Cyndi
The unexamined life is not worth living.
--Socrates
Wild Rice with Dried Apricots
Serves 8 | 3 POINTS
from eTools Easters recipes
SWEET SNACK SALE!
Starting March 2, you will save $1 when you buy any two Just 2 POINTS bars, Cheddar Twists, or Pretzel Thins in any combination. What a great opportunity to stock up on your favorite or taste-test a new one!
TFL OF THE WEEK
Positive Self-Talking helps you replace negative thoughts with the kinds of thoughts and messages that will help you feel and perform better.
By assuming an optimistic, realistic outlook and regularly using Positive Self-Talking, you're more likely to take the positive actions that will help you succeed. If you expect to fail, you probably will. Your perceptions determine your responses to life.
EASTER EYE OPENERS
Each year U.S. manufacturers produce more than 16 billion jellybeans for Easter. That's enough to completely fill a nine-story plastic Easter egg! To burn off all those calories you’d need to climb a lot more than 9 stories of stairs!
EASTER CANDY POINTS*
- - - - - - - - - - - - - - - - - - - - - - - - - - - -
Cadbury Caramel, (1 egg)-5.0 points
Cadbury Chocolate Creme Egg, (1 egg)-4.5 points
Cadbury Creme, (1 egg)-4.0 points
Cadbury Mini Creme Egg, (1 mini egg)-1.5 points
Cadbury's Mini Eggs (in a bag), (12 pieces)-5.0 points
Chocolate Nest Eggs, (1 egg)-1.0 points
Dove Chocolate Bunny, (1.8 oz)-3.0 points
Hershey Milk Chocolate Eggs, (7 pieces)-5.0 points
Hershey Milk Chocolate Bunny, (7 oz)-5.0 points
Hollow Chocolate Bunny (1 oz)-4.0 points
Jelly Beans, Smuckers, (24 pieces)-3.0 points
Jelly Beans, (Large) (13 pieces)-3.0 points
Marshmallow/Chocolate Egg, (1 piece)-2.0 points
Malted Milk Eggs (8 eggs)-4.0 points
Milky Way, (1 egg)-5.0 points
Nestle’s Baby Ruth-4.5 points
Nestle’s PB Mallow-3.5 points
Peanut Butter Chocolate Egg (Small 3)-5.0 points
Peeps (5)-3.0 points
Plain/Peanut M & M'S (1/4 cup)-5.0 points
Reeses Peanut Butter Eggs (1)-4.0 points
Snickers Egg, (1 egg)-4.0 points
Solid Chocolate Bunny (2 oz)-8.0 points
Sweet Tart Eggs (12 eggs)-1.0 points
* Just because you don’t see it listed here, that doesn’t mean it’s ZERO! You can find even more Easter candy POINTS in the Complete Food Companion or on-line with Weight Watchers eTools
ARTICLES OF NOTE
"If you bite it, write it," is an old Weight Watchers adage. We now know that Monitoring Yourself means something different for members following the Core plan than it does for Flex plan followers.Members who have already developed this habit (or for whom it was always a habit) are encouraged to share how self-monitoring is more than writing down what you eat. We will also discuss any specific challenges this weekend may present to those members who celebrate Easter.
Have a great week, everyone!
Cyndi
The unexamined life is not worth living.
--Socrates
Wild Rice with Dried Apricots
Serves 8 | 3 POINTS
from eTools Easters recipes
- 2 medium carrot(s), diced
- 2 tsp butter
- 2 tsp thyme, or 1/2 tsp dried
- 1 cup uncooked wild rice
- 1/2 cup dried apricot halves, diced
- 3 cup fat-free chicken broth
- 1/2 tsp table salt
- 1 cup uncooked white rice, long grain
- 1/2 cup chives, sliced, optional
Instructions
- Sauté carrots in butter until lightly browned. Add thyme, wild rice, apricots, broth and salt. Bring to a low simmer, cover and cook for 25 minutes. Stir in long-grain rice and simmer for an additional 20 minutes.
- Sprinkle with chives and serve. Yields about eight 1-cup servings.
Bumps in the Road
Hello, Weight Watchers! Did last week's discussion help you understand the importance of the Eight Good Health Guidelines? I really do find that I feel and lose better when I incorporate all eight into my weight-loss plan. You can use my Healthy Guideline Challenge to motivate and remind yourself to get them all in each week!
SWEET SNACK SALE!
Starting March 2, you will save $1 when you buy any two Just 2 POINTS bars, Cheddar Twists, or Pretzel Thins in any combination. What a great opportunity to stock up on your favorite or taste-test a new one!
TFL OF THE WEEK
Empowering Beliefs are ideas that we think are true. Beliefs strongly influence what we do because they live in our hearts as well as our heads. Therefore, it is very important to become aware of what you truly believe about your weight-related outcomes - whether you believe they are desirable and worth it, whether you believe you are capable of achieving them, and whether you believe you deserve to achieve them. Your weight-management success will hinge on these beliefs.
BRING A FRIEND
From March 9-April 19, traditional Meetings members who recruit a new member will receive a free copy of the popular Five & Under cookbook, featuring 50 delicious recipes with POINTS values of five or fewer. (The new member will receive a copy, too!) Make sure to submit a completed invitation with the new member's enrollment form. Invitations will be available beginning March 9 at your local meeting location or at www.weightwatchers.com.
ARTICLES OF NOTE
If "freedom" to a Flex follower is beginning to sound like freedom from tracking or to a Core follower is having more variety, then switching plans may be just the ticket to help us get off the "flat spot" and back on the highway to success.
Have a great week, everyone!
Cyndi
Substitute This!
Instead of a recipe this week, I'm including this list of great substitution ideas. For even MORE great substitutions, refer to your KickStart booklet.
SWEET SNACK SALE!
Starting March 2, you will save $1 when you buy any two Just 2 POINTS bars, Cheddar Twists, or Pretzel Thins in any combination. What a great opportunity to stock up on your favorite or taste-test a new one!
TFL OF THE WEEK
Empowering Beliefs are ideas that we think are true. Beliefs strongly influence what we do because they live in our hearts as well as our heads. Therefore, it is very important to become aware of what you truly believe about your weight-related outcomes - whether you believe they are desirable and worth it, whether you believe you are capable of achieving them, and whether you believe you deserve to achieve them. Your weight-management success will hinge on these beliefs.
- Write down a one-sentence description of a weight-related outcome that you want to achieve.
- On a scale of 1-5, rate your degree of belief in the outcome in relation to each of the following statements, with one being the lowest and five being the highest degree of belief:
- My outcome is desirable and worth it to me
- I am capable of achieving my outcome
- I deserve to achieve my outcome
BRING A FRIEND
From March 9-April 19, traditional Meetings members who recruit a new member will receive a free copy of the popular Five & Under cookbook, featuring 50 delicious recipes with POINTS values of five or fewer. (The new member will receive a copy, too!) Make sure to submit a completed invitation with the new member's enrollment form. Invitations will be available beginning March 9 at your local meeting location or at www.weightwatchers.com.
ARTICLES OF NOTE
- Fitness Markeover: Halfway to Goal
- Learning from Previous Weight-Loss Attempts
- Getting Confidence from Your Closet
If "freedom" to a Flex follower is beginning to sound like freedom from tracking or to a Core follower is having more variety, then switching plans may be just the ticket to help us get off the "flat spot" and back on the highway to success.
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. EdisonSubstitute This!
Instead of a recipe this week, I'm including this list of great substitution ideas. For even MORE great substitutions, refer to your KickStart booklet.
Good Health Guidelines
Hello, Weight Watchers! Did you have a challenge this weekend that you used Mental Rehearsing to prepare for? Getting through a weight-loss trial is a breeze with this Tool for Living because by the time you get to the event, you've handled it ideally in your mind several times already!
SWEET SNACK SALE!
Starting March 2, you will save $1 when you buy any two Just 2 POINTS bars, Cheddar Twists, or Pretzel Thins in any combination. What a great opportunity to stock up on your favorite or taste-test a new one!
TFL OF THE WEEK
Reframing is the Tool to use when you want to stop a negative or unwanted behavior. To stop a behavior that on the one hand is getting you some benefit you want, but on the other hand is preventing you from reaching your weight goals, try this Reframing process:
From March 9-April 19, traditional Meetings members who recruit a new member will receive a free copy of the popular Five & Under cookbook, featuring 50 delicious recipes with POINTS values of five or fewer. (The new member will receive a copy, too!) Make sure to submit a completed invitation with the new member's enrollment form. Invitations will be available beginning March 9 at your local meeting location or at www.weightwatchers.com.
BRING A CO-WORKER
At-Work members will have a special opportunity to participate in the Bring a Friend promotion, too! From March 30-May 31, both the current and new member will be eligible for three free issues of Weight Watchers Magazine. Make sure to submit a Magazine Redemption card (available at your AW meeting beginning March 30) with the new member's enrollment form.
ARTICLES OF NOTE
To celebrate National Nutrition Month, this meeting takes a closer look at the Eight Good Health Guidelines, one of the foundations of both food plans:
Spoon mixture onto bread and top with cheese and basil.
Grilled Beef with Quinoa
one serving | 9 POINTS values
from Meal Survival Guide: 50 Recipes to Get You Started and Keep You Going, included in both Member kits
Serve with quinoa topped with olive oil, Parmesan, and garlic salt to taste.
Add on: 1 c cooked green beans, 0 POINTS values
SWEET SNACK SALE!
Starting March 2, you will save $1 when you buy any two Just 2 POINTS bars, Cheddar Twists, or Pretzel Thins in any combination. What a great opportunity to stock up on your favorite or taste-test a new one!
TFL OF THE WEEK
Reframing is the Tool to use when you want to stop a negative or unwanted behavior. To stop a behavior that on the one hand is getting you some benefit you want, but on the other hand is preventing you from reaching your weight goals, try this Reframing process:
- What behavior do you want to change?
- What does this behavior get for you?
- How else can you get that benefit? (List as many ways as you can.)
- Which of these behaviors will you try?
From March 9-April 19, traditional Meetings members who recruit a new member will receive a free copy of the popular Five & Under cookbook, featuring 50 delicious recipes with POINTS values of five or fewer. (The new member will receive a copy, too!) Make sure to submit a completed invitation with the new member's enrollment form. Invitations will be available beginning March 9 at your local meeting location or at www.weightwatchers.com.
BRING A CO-WORKER
At-Work members will have a special opportunity to participate in the Bring a Friend promotion, too! From March 30-May 31, both the current and new member will be eligible for three free issues of Weight Watchers Magazine. Make sure to submit a Magazine Redemption card (available at your AW meeting beginning March 30) with the new member's enrollment form.
ARTICLES OF NOTE
To celebrate National Nutrition Month, this meeting takes a closer look at the Eight Good Health Guidelines, one of the foundations of both food plans:
- What are the Eight Good Health Guidelines?
- What are they important?
- How can we get them in?
- How do they relate to Flex & Core?
Cyndi
Take care of your body with steadfast fidelity. The soul must see through these eyes alone, and if they are dim, the whole world is clouded.
--Goethe
Breakfast Bruschetta
one serving | 7 POINTS values
from Meal Survival Guide: 50 Recipes to Get You Started and Keep You Going, included in both Member kits
- 1 tsp olive oil
- 1/2 c egg substitute
- 2 T sun-dried tomatoes
- 1 oz Italian bread
- 1 oz shredded part-skim mozzarella
- 2 chopped basil leaves
Spoon mixture onto bread and top with cheese and basil.
Grilled Beef with Quinoa
one serving | 9 POINTS values
from Meal Survival Guide: 50 Recipes to Get You Started and Keep You Going, included in both Member kits
- 3 oz trimmed beef tenderloin or sirloin
- 1 c steamed Swiss chard
- garlic salt
- 1/2 steamed quinoa
- 1 t olive oil
- 3 T grated Parmesan
Serve with quinoa topped with olive oil, Parmesan, and garlic salt to taste.
Add on: 1 c cooked green beans, 0 POINTS values
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