Making Meals and Snacks More Satisfying

Hello, Weight Watchers! Did last week's meeting encourage you to stop and consider your Comfort Zone this week? When hunger is not the problem, food is not the answer!

WEIGHT WATCHERS WANTS YOU!
Are you interested in a flexible full or part-time career where you can really make a difference? If so, WW may be for you! We are currently hiring for receptionists and leaders. Benefits include free eTools, discounts on products, training opportunities, and free meetings. YOU can inspire other to reach their weight-loss goals!

If you are interested, please plan to attend our no-obligation Employment Information Session at the Indianapolis Westside Center November 7, 7-8pm or at the Muncie Weight Watchers Center November 22, 5-6pm. You must be a Lifetime member within the Weight Watchers healthy weight range to be considered for employment.

Please let me know if you plan to attend and I will give you one of my referral cards. Also, you will want to take our pre-employment survey (enter Territory Code 1196) prior to attending.

PANIC BUTTON
I can't eat all of my POINTS!
I'll gladly take all donations! No, wait, that won't help.

First, let's start with why it is important to eat all of your POINTS. When we first start a new weight-loss program, we tend to be hyper-aware of everything we're eating. It also seems like the less we eat, the faster we would lose weight.

However, over the long-term, this is a pretty bad strategy. The Comfort Zone can apply in the long term, too - we tend to overeat when we reach that ravenous stage, which leads to feeling stuffed. This is classic yo-yo dieting.

A better long-term approach is to restrict intake moderately, losing at a more steady rate. This increases our level of satiety and helps prevent that starve/binge cycle. Also, eating too little over months and months actually can slow your metabolism, which makes it even harder to lose weight! Not cool, right?

However, I don't want you to stuff yourself just to get your POINTS in. That's not what WW is all about. If you feel like you get too many POINTS, you may want to evaluate what you are eating and when you are eating it. Add in a few higher-energy-density foods, such as cheese, healthy oils, nuts, or dried fruit. Make sure you're spreading your POINTS out throughout the day, eating frequently, so you don't make it to the end of the day with a mountain of POINTS left over. Make sure you're meeting all Eight Good Health Guidelines.

If all else fails, bring them to the meeting to share! :D

ARTICLES OF NOTE
Attractive, filling meals and snacks can help us feel more satisfied with our food plan, and stay on track longer. In this meeting, we will discover that adding certain foods, colors, and tableware to our meals and snacks can make them more physically and visually satisfying.

Have a great week, everyone!

Cyndi

The groundwork of all happiness is health.
--Leigh Hunt

Crispy Chipotle Potato Skins
POINTS® Value: 4 | Servings: 8

• 4 large potato(es), baking-variety, cooked, cooled, and quartered lengthwise
• 1 1/2 Tbsp olive oil
• 1 tsp chili powder, or chipotle chili powder
• 1/4 tsp hot pepper sauce
• 6 slice cooked Canadian-style bacon, finely chopped
• 3/4 cup shredded fat-free cheddar cheese
• 2 medium tomatoes, diced
• 3 medium scallions, diced
• 3/4 cup fat-free sour cream

Preheat oven to 425°F. Scoop out flesh of potatoes, leaving about 1/8 of potato flesh in the skin. (Reserve remaining potato flesh for another use such as mashed potatoes, if desired.)

In a small bowl, combine oil, chili powder and hot pepper sauce. Using a pastry brush, brush insides of potato wedges with oil mixture. Place potato wedges on a nonstick baking sheet. Sprinkle with bacon and cheese.

Bake until cheese melts and potatoes are heated through, about 15 min. Sprinkle with tomatoes and scallions. Serve with sour cream on the side. Yields two potato skins and about 1 1/2 T sour cream per serving.
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What are You Really Hungry For?

Hello, Weight Watchers! Did last week's meeting help you identify your current Winning Outcome and map a route to reach it? Just like historic explorers, a sense of adventure, determination, and a solid plan will help you reach your weight-loss goals!

LOSE FOR GOOD
THANK YOU, Weight Watchers, for your hard work during the Lose for Good promotion. You lost a total of 586.4 pounds during the last six weeks!

Individual meeting results:
Cathedral High School - 133.6 pounds
WTHR Channel 13 - 59.4 pounds
Indiana Insurance - 44.4 pounds
Danville - 112.4
Hertz Indianapolis One - 110 pounds
Westside Center - 126.6 pounds

In addition, Danville meetings members collected food and supplies to donate to Sheltering Wings domestic violence shelter of Danville. Amy Willis was able to be with us and share some facts about Sheltering Wings, in addition to accepting our donations. Thanks, Amy!


PANIC BUTTON
I have so much weight to lose and I'm completely overwhelmed - help!
I've lost over eighty pounds and I can completely empathize. I didn't keep a journal or anything at the time, but I honestly think I joined Weight Watchers with the intent of losing thirty pounds and getting back into my clothes. There's no way I could visualize myself actually losing all of this weight and having a healthy BMI.

One thing that I did right at the beginning that really helped me was to set mini-goals every five pounds or so. Thinking about losing nearly ninety pounds would have thrown me into a complete meltdown, so I thought about losing five. Five wasn't too hard, so then I thought about losing another five. That wasn't too hard, so I thought about another five, et cetera, et cetera.

Make your mini-goals weights that are personal to you - pre-pregnancy weight, weight you were when you got married, the weight it says on your driver's license (come on, I know you lied, too!). Whatever your mini-goals are, make them truly significant and a reason for celebration when you reach them. Treat yourself to something non-food, like a manicure, new book, carwash - whatever makes you happy.

WEIGHT WATCHERS WANTS YOU!
Are you interested in a flexible full or part-time career where you can really make a difference? If so, WW may be for you! We are currently hiring for receptionists and leaders. Benefits include free eTools, discounts on products, training opportunities, and free meetings. YOU can inspire other to reach their weight-loss goals!

If you are interested, please plan to attend our no-obligation Employment Information Session at the Indianapolis Westside Center November 7, 7-8pm or at the Muncie Weight Watchers Center November 22, 5-6pm. You must be a Lifetime member within the Weight Watchers healthy weight range to be considered for employment.

Please let me know if you plan to attend and I will give you one of my referral cards. Also, you will want to take our pre-employment survey (enter Territory Code 1196) prior to attending.

ARTICLES OF NOTE
This week's meeting focuses on emotional, not physical hunger. We nee to recognize that sometimes we eat to avoid or put off dealing with a negative or uncomfortable emotion. We'll practice together the Manager Your Feelings habit:
  1. Start by becoming aware of our "emotional hunger."
  2. Acknowledge our feelings - feel the feeling
  3. Reframe - What am I really hungry for and how can I get it in better ways?
(I always feel compelled to add that emotional eating is not limited to negative emotions. When is the last time you ate to celebrate?)

Have a great week, everyone! I look forward to seeing you at your meeting!

Cyndi

Angel Hair Pasta with Eggplant-Tomato Sauce

POINTS® Value: 4 | Servings: 6

• 1 medium raw eggplant, baby-variety, sliced into 1/3- to 1/2-inch-thick rounds
• 1 medium sweet red pepper(s), cut into 8 strips
• 1 sprays olive oil cooking spray
• 3/4 tsp table salt, divided
•1 medium garlic clove(s), minced
• 2 large tomato(es), coarsely chopped ed pepper flakes
• 1/4 small tsp crushed r
• 1/8 tsp black pepper
• 2 Tbsp basil, fresh, minced
• 2 Tbsp chives, fresh, minced
• 1/2 cup fat-free chicken broth
• 8 oz uncooked angel hair pasta, cooked according to package directions
• 4 oz reduced-fat feta cheese, crumbled

Preheat grill to medium.

Place eggplant slices and pepper strips in a grill basket (or place vegetables on a sheet of heavy duty aluminum foil with holes poked in it to allow smoke through). Off heat, coat vegetables with cooking spray; season with 1/2 teaspoon
of salt. Place on grill and cook until lightly browned and tender, about 2 to 3 minutes per side. Remove from heat and cool to room temperature. Cut vegetables into bite-size pieces; set aside.

Coat a large nonstick skillet with cooking spray; heat over low-medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes and cook until slightly pulpy, about 1 minute more. Stir in vegetables, remaining 1/4 teaspoon of salt, red pepper flakes, black pepper, basil, chives and broth; increase heat to medium-high. Cook until broth is slightly reduand mixture has a sauce consistency, about 2 to 3 minutes. Add pasta and toss to coat. Stir in cheese just before serving.

Yields about 1 1/2 cups per serving.
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Explore. Dream. Discover.

Hello, Weight Watchers! Did last week's meeting give you some new cool-weather food ideas? I'm sorry to make everyone (including myself!) hungry during the meeting, but there were literally hundreds of great ideas shared last week. Just because we're eating more healthfully does NOT mean we have to give up our favorites!

LOSE FOR GOOD
This is the last week, everyone! My members donated 96.6 pounds of food for the hungry through Lose for Good this week alone! All of my meetings together have totaled 533.4 pounds in the first five weeks of the program. Keep up the good work!

Don't forget that every existing member who brings a friend to join any traditional, traveling, or At-Work meeting will receive an instant free gift (while supplies last)! Even better, each new member equals even more food donated to Action Against Hunger and Share Our Strength!

Danville members - Mary Williams from Sheltering Wings will be collecting our donations at the October 15 meeting. Please check out their Wish List and double the good for victims of domestic violence in our area!

PANIC BUTTON
What should my goal weight be and how do I set it?
When you first join Weight Watchers, you will have a goal set for you that is 10% of your starting weight. For most people, this is less than you will need to lose overall, but gives you the opportunity to celebrate an accomplishment and evaluate your weight loss at that point. When you reach your 10% goal, you have a weight conference with your Leader and determine what you want your next big goal to be. Your next goal can be your ultimate weight goal if you're ready to set it, or can be another meaningful intermediate goal. (Like really weighing what your driver's license says you do, for example.)

I would advise waiting to set your ultimate weight goal until you are fairly close to it. This will give you a chance to fairly evaluate what your body will look like at that point, what is a reasonable weight for you to maintain long-term, and what weight will make you happy. Weight Watchers uses a height-weight chart based on BMI as a guideline (found in the Welcome to Your Meeting Week One booklet). If you desire a goal outside of the suggested healthy range, that's fine, but you will need to supply a note from your doctor stating that the goal you've chosen is safe and healthy for you. In case this is of concern, you should know that you have to be within the WW weight ranges to join the staff. Doctor's goals are not acceptable.

WEIGHT WATCHERS WANTS YOU!
Are you interested in a flexible full or part-time career where you can really make a difference? If so, WW may be for you! We are currently hiring for receptionists and leaders. Benefits include free eTools, discounts on products, training opportunities, and free meetings. YOU can inspire other to reach their weight-loss goals!

If you are interested, please plan to attend our no-obligation Employment Information Session at the Indianapolis Westside Center November 7, 7-8pm or at the Muncie Weight Watchers Center November 22, 5-6pm. You must be a Lifetime member within the Weight Watchers healthy weight range to be considered for employment.

Please let me know if you plan to attend and I will give you one of my referral cards. Also, you will want to take our pre-employment survey (enter Territory Code 1196) prior to attending.

ARTICLES OF NOTE
In honor of Columbus Day (called Discoverer's Day or Discovery Day in some parts of the New World), this week's meeting looks at the similarities between explorer's quests for adventure and discovery and members' quests for our weight goals. Both explorers and members need to define their goals, initiate a plan, seek out resources, etc. This meeting will help us see that self-discovery is one of the most rewarding journeys we can take.

Have a great week, everyone!

Cyndi

The real voyage of discovery consists not in seeking new landscapes, but in having new eyes.
--Marcel Proust

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
1 comment:

Soup's On!

Hello, Weight Watchers! Did last week's meeting help you recognize that you already have some great accomplishments and help you learn from them? So many time when we discuss the Learn from Experience Helpful Habit, the discussion tends to become a bit self-deprecating, and I really want to practice the Positive Self-Talking Tool for Living last week. Bravo to everyone for helping us stay positive in our discussions!

LOSE FOR GOOD
Lose for Good is in full swing and, so far, a huge success! My members donated 111.8 pounds of food for the hungry through Lose for Good this week alone! Keep up the good work!

Don't forget that every existing member who brings a friend to join any traditional, traveling, or At-Work meeting will receive an instant free gift (while supplies last)! Even better, each new member equals even more food donated to Action Against Hunger and Share Our Strength!

Danville members - Mary Williams from Sheltering Wings will be collecting our donations at the October 15 meeting. Please check out their Wish List and double the good for victims of domestic violence in our area!

PANIC BUTTON
I think I'm at a plateau!
Everyone faces a week or two of maintaining occasionally, but if you really have hit a weight plateau, you might need to make some changes to continue losing. First, make sure it's really a plateau. (How to Break Out of a Weight Loss Plateau has a good definition.) Try Core, try some new foods, eating more/less WPA/AP, a new exercise plan, etc. Make sure you continue any changes for four weeks or more to see if they're really making a difference. WW recently put out a good article on plateaus.

WEIGHT WATCHERS WANTS YOU!
Are you interested in a flexible full or part-time career where you can really make a difference? If so, WW may be for you! We are currently hiring for receptionists and leaders. Benefits include free eTools, discounts on products, training opportunities, and free meetings. YOU can inspire other to reach their weight-loss goals!

If you are interested, please plan to attend our no-obligation Employment Information Session at the Indianapolis Westside Center November 7, 7-8pm or at the Muncie Weight Watchers Center November 22, 5-6pm. You must be a Lifetime member within the Weight Watchers healthy weight range to be considered for employment.

Please let me know if you plan to attend and I will give you one of my referral cards. Also, you will want to take our pre-employment survey (enter Territory Code 1196) prior to attending.

PRODUCT PREVIEW
The new POINTS food scale is here! This scale has even more foods in the database than the previous model, and can calculate POINTS from your own recipes, but is still only $40. If you purchased on of the 2008 Deluxe or Basic member kits, check your coupon book for $4 off!

Also, look for a free sample of our newest addition to the Pretzel Thins lineup - Garlic Parmesan - in late October. Prefect with a wedge of Laughin Cow cheese for a three-POINTS value snack!

ARTICLES OF NOTE
As weather begins to get cooler, this meeting will help us boost our weight-loss success with warming soups and filling versions of our fall favorites. We will discover the benefits of incorporating soup into our food plan and will have the opportunity to mix and match a list of simple ingredients into satisfying ideas. We will also learn how to covert our own recipes into POINTS values.

Have a great week, everyone!

Cyndi

We enjoy warmth because we have been cold.
We appreciate light because we have been in darkness.
By the same token, we can experience joy because we have known sadness.
-David Weatherford
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