7 Layer Dip; Enlightened!

(Photo borrowed from the Internet)

If you are planning to make dip this weekend to bring to the party, here is a way that you can make it lighted delicious and fresh.  


The entire dish works out to be approximately 30 PointsPlus Values, so based on that you will have to figure out how much you are willing to eat (and count).

Here you are: layer by layer:
Read the whole recipe FIRST there are a few extra ingredients you will need - I have highlighted all the ingredients for you.

Take a glass dish (approximately 7 or 8 inches in diameter and at least 3" deep)

Layer 1
1 x 14.5 oz can refried beans

Layer 2
1 whole ripe avocado; you will mash this roughly in a separate dish and add about 2 Tbsp of lemon or lime juice and about 2 Tbsp chopped cilantro (if you don't have fresh, you can get frozen cubes at Trader Joe's) and a little salt.

Layer 3
1/2 cup sliced green onions

Layer 4
1 1/2 c mixed diced tomatoes and sweet peppers in small dice (tomatoes can be chunky; 1/2" size but the peppers really should be about half that size).  Use any color peppers, the more the merrier, and make sure the tomatoes are fresh.  Mix it all and add about 2 Tbsp of lemon or lime juice and 2 tsp of olive oil.

Layer 5
1 c (8 oz) fat free sour cream or use 8 oz fat free plain greek or regular yogurt mix the sour cream or yogurt with 2 dashes of your favorite hot sauce.

Layer 6
15 ripe kalamata olives; yes, I do count them, cut them into halves or quarters.

Layer 7 
3 oz Weight Watchers reduced fat shredded Mexican style cheese.


Refrigerate it until you need it.

3 PPV for 15 Chips

Cut into tortilla sized triangle pieces for 0 PPV

Now - what to eat it with?


or go radical and cut up some granny smith apples or jicama

Routine Interruptus!

This week:

When we take a vacation from work and routine, we often take a vacation from our weight management efforts too.  Once we veer off track, it can be difficult to get back on plan.  A weight gain after vacation can break the momentum, sap our motivation and undermine our confidence in ourselves that we are capable of doing this.  Unfortunately, I have noticed over the summer months that some members even give up on their weight goals altogether.

I'd love to discuss some strategies for handling the disruptions and interruptions to our routines, specially vacations.  We should also look at the importance of staying connected to our weight management efforts while away from home and commit to what we can or are willing to do - perhaps one thing consistently each day so that we feel like we have control and are still connected.  I want to throw out the suggestion that"ALL OR NOTHING" doesn't necessarily work in these circumstances - agree?

So ask yourself "Is it inevitable that you will gain weight while on vacation"  Why or Why not?  Come to the meeting this week and let's examine it from all angles.

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:-(   Hungry OR Happy  :-)

Have you noticed that a "trigger food" can bring out the hungry monster inside your head?
As we head into the summer months (we had the longest day this week ... did you see me smiling?) there are sooooo many foods around to trigger us and aren't they just delicious?  The "rub" is that they're so pointerrific.

Consider an afternoon at the BBQ:

• 4 oz nachos - 6 PointsPlus Values (PPV)
• 1 hot dog on bun - 6 PPV
• 1/2 c. potato salad - 8 PPV
• 3 oz BBQ ribs - 11 PPV
• Sml slice of blueberry pie - 10 PPV
• 1 regular beer - 5 PPV
• 1/2 c. premium ice-cream - 8 PPV

TOTAL PPV = 54 - that's FIFTY FOUR and I DID NOT eat any other of the hors d'oeuvres, a juicy cheesy hamburger, the macaroni salad or a baked potato with sour cream.  I only had ONE dessert (okay - not counting the ice-cream) and ONE beer.  Fifty Four - sheesh!


Why are we looking at this?  For-armed is for-warned - right?  Have you ever arrived at the BBQ with the best intentions; ate a great breakfast and even had an apple in the car on the way there - and then when you arrive and see all the food, the hungry monster surfaces?  All heck breaks loose and you and the monster are off to the races?

So - what will you do about that next time?
Members in the meeting suggest:
~ Positive Self Talk - telling me "I can do this and I'll feel very proud of myself when I do"  "the scale is going to be my friend this week"
~ Anchors - bring something to anchor you to the program - something your leader has given you or something you know reminds you to stick with it.
~ Wear fitted clothing
~ Bring something you can rely on; something you enjoy eating
~ Go and shoot hoops with the kids or jump in the pool
~ Pace yourself
~ Eat your veggies first
~ Make room in your budget for the pointerrific foods you REALLY want.
~ Add your own suggestion ________________________________

And when we did not do as well as we wanted?
the NUMBER one suggestion from the meeting room was - FORGIVE YOURSELF and get right back on track

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NEWS FROM WEIGHT WATCHERS:

PointsPlus PEDOMETERS:
Because of the tremendous interest in the Walk!t Challenge and the run on pedometers, some members were disappointed, finding we were out of stock, when they tried to purchase theirs with the $5 OFF coupon.  Weight Watchers is extending the expiration date for the coupon until July 16.  There are now plenty in stock and the price with the coupon is $18.95 - well worth it!
You may be wondering - what's the big deal about this pedometer over someone else's?
This one is made for us; it is THE ONLY pedometer that can count your activity PointsPlus Values in addition to steps and distance!  It's a great motivator to watch the progress bar fill up as you walk your way to earned activity value.  I wear mine pretty much every day and try to fulfill my [self-imposed] goal of 10,000 steps!
I have some extra coupons, so, if you have lost yours, at the time of your purchase I'll furnish you with a replacement.  I am also ACE at setting up the pedometers, so ask me if you want some assistance!


Weight Watchers will be closed on Monday 4 July - but we shall be there for you on Sunday and Tuesday!  No need to miss a meeting.  If you would like to attend a different meeting for any reason and you are not sure how to look up where there is an alternative place, day or time, click this link to the Weight Watchers MEETING FINDER site and simply plug in the zip code or town and state to find a local meeting.

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Check back HERE on Wednesday for the recipe of the week

Oh, one more thing:

My Declaration of THINDEPENDENCE:
When, in the course of my life, it becomes necessary for me to end an unhealthy relationship with food and eating, I know that I have the strength to do that.


After all, I have the right to _ _ _ _ _ _ _ _ _  and _ _ _ _ _ _ _ _ _ _.  I should not have to feel _ _ _ _ _ _ _ _ _  and _ _ _ _ _ _ _ _ _ _ _, and I refuse to feel that way anymore.  I know losing weight is hard.   I have an especially hard time with _ _ _ _ _ _ _ _ _ _ _ _   and _ _ _ _ _ _ _ _ _ _ .  But it is worth it to me to dedicate myself to the task of losing weight, and I will do what it takes to meet my goal of _ _ _ _ _.  I am dedicated to my plan for weight loss, and to get there, I will _ _ _ _ _ _ _ _ _, I will _ _ _ _ _ _ _ _ _ , and I will _ _ _ _ _ _ _ _ _ _ .


NOW is MY time and I WILL make it happen.  This is My Declaration of Independence from an overweight lifestyle.  I am free at last!  


Let the fireworks begin!

SEE YOU IN YOUR MEETING

Watermelon and Feta Salad

The original version of this salad is attributed to Nigella Lawson, a great cook and a sometime host on the FOOD Network.  The first time I encountered it, I have to say, I was a little weary because the ingredients just don't seem to sit together.  I was wrong - it is refreshing and fabulous and has become a summer staple in my home.  Here is a lightened-up version of Nigella's original.  Enjoy!

Course:                  Side Dish

PointsPlus Value:  3 per serving

Servings:                4

Preparation Time:  less than 10 minutes

Level of Difficulty:  Easy

Ingredients

~ 4 cups watermelon, chopped into 1" cubes

~ 3 or 4 slices of red onion rings, separate the layers

~ 2 oz fat-free feta cheese crumbles or diced into small (1/4") dice

~ 8 pitted Kalamata olives cut into halves or quarters

~ 12 or 14 leaves of fresh mint; torn into strips not cut with a blade

~ 12 or 14 sprigs of flat leaf parsley; "picked", meaning remove the stalks and leave the leaves intact

~ 3 or 4 Tbsp lime juice

~ 1 Tbsp olive oil

~ Salt and Pepper to taste

Instructions

I like to "build the salad" by first mixing the oil and lime juice in a medium sized bowl, tossing the watermelon in the liquid and then arranging it onto a flatish platter or oval dish.  After that, just sprinkle the rest of the ingredients on top so that you get the contrasts of color and textures evenly dotted around the dish.  Don't make too far in advance and serve at room temperature.

You'll be able to save any leftovers for a day, but it doesn't keep all that well so make just enough for what you need.  You can, however, cut the watermelon into cubes and prep the other ingredients ahead of time and save them in the fridge "undressed" to put the salad together as you need it.

Check back in to the blog on Sunday for next week's post.
Enjoy the rest of your week.

Choose "My Plate" - AND WEIGHT WATCHERS

www.chosemyplate.gov

Weight Watchers and the UDSA are of ONE MIND in terms of what makes eating healthy.  The new icon representing the Dietary Guidelines for Americans, 2010 for a healthier life is the PLACE SETTING that you see on the left side.


Portions (proportions) and food groups are highlighted - and the USDA does make the point that this is the guideline for ALL Americans; the entire populous - not just the weight loss constituency. That means that we see this in the context of what we are doing and also that we need to keep in perspective that Weight Watchers is the program that teaches us to live WITH FOOD, rather than trying to coax us to live WITHOUT IT.  In other words we have to see the new place icon in conjunction with our entire life, but not least of which spending a few of our PointsPlus Values on the cookies and treats, but also, most importantly, adding in the "GET UP AND GO" piece of the Weight Watchers Program.


Remember - Weight Watchers is a 4-Pronged plan
"Use your Daily PointsPlus Target"  portion control - have you noticed how, if you eat the types of foods on the plate in the correct proportions and watch what you spend on a daily basis on each of the food groups, portion control simply falls into place?   How many of your daily PointsPlus Values do you spend on each of the food types you eat
- how many on healthy oil, on dairy, on proteins, on carbs, on sugary foods, alcohol and other treats?
Try analyzing it to see.  It could help you figure out the correct portions.
"Power-Up Using the Power Foods" which, by the way are the foods represented on the icon; Lean Proteins, Whole Grains, Fat-free or Low Fat Dairy, Fruits and Vegetables :)
"Treat Yourself"
"Get Up and Go"


Here are the talking points from the website:

Balancing Calories:
  ~ Enjoy your food, but eat less
  ~ Avoid oversized portion

Foods to Increase:

  ~ Make half your plate fruits and vegetables

  ~ Make at least half your grains whole

  ~ Switch to fat-free or low-fat (1%) milk

Foods to Reduce:

  ~ Compare sodium in foods soup, bread, and frozen meals -- and chose the foods with lower numbers

  ~ Drink water instead of sugary drinks

This the the "Tip of the Day" from the USDA's website:

On a long commute or shopping trip, pack some fresh fruit, cut-up vegetables, string cheese sticks, or a handful of unsalted nuts-to help you avoid impulsive, less healthful snacks.

If this interests you; spend some time looking over the UDSA website - but more importantly, keep coming to meetings for more information, to share your experiences, and to get ideas from how fellow members use this and the other info out there to help us improve the results we are experiencing with our weight management tasks

Think about making one change to your eating routine this week:  Increase whole grains, cut back on saturated or animal fats or choose one extra vegetable a day.  Lets do it together, right now ...  make JUST ONE change and promise yourself to stick with it for the whole week, what's it going to be?  I bet you could see an improved result next week...

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Next week:

Are you really HUNGRY or is that just a monster inside?

There are many reasons why we tend to eat.  Our bodies may need food; we may go by the clock, sitting down for meals on a schedule whether our tummy's are rumbling or not; or we may eat in response to emotions.  Intellectually, we know, that eating when we are NOT hungry leads to overeating and hinders weight loss - so why do we do it and what can we do to stop ourselves?

You'll leave this meeting with a doable GOAL to see if you can change a behavior this week in this regard.

Lets also include in the discussions this week, the food fests we have coming up.   Not all emotional eating is about stress and boredom - sometimes it's celebratory too, and so the long weekends and vacations we are planning are very much a part of this - yes?

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Newsy Stuff


Correction to the Weight Watchers Weekly:
I have been asked to let you know that we caught an error in this week's edition of the Weight Watchers Weekly (June 12-18 edition).  On page 9, the correct PointsPlus Value for 1 cup of rice with 1 Tbsp of butter should be 8, not 10.  You can check for updates and corrections to the Weekly Magazine at www.WeightWatchers.com/WeeklyCorrections.

o o o o OO  OOO  OO o o o o

Weight Watchers Meeting Room Fees:
For members who attend meetings in the community - not in work based programs - and who pay fees weekly;  as of this coming week, the "waived missed meetings fee" promotion has come to an end so we are required to charge for missed meetings.  However, you should know that all members receive a grace of 3 missed meetings every 6 months, so if you have been coming regularly and are in good standing with your "grace period" missed meetings, we can still waive the fee.

 If you are concerned about the cost of meetings; and we're all watching our budgests right now, so that's understandable, this is the perfect time to switch over to the MONTHLY PASS payment option.  The Monthly Pass, gives you all your meeting fees plus access to the subscriber portion of the website - "e-Tools", which so many of us LOVE!  Monthly Pass gives members the absolute MOST for their weight loss buck!

Here are some of the benefits of "e-tools"; you should ask members in the meeting what they love about it too:
1.  track your food, weight and activity by clicking on the tool icons,
2.  keep it fresh by reading the lastest articles, recipes and meeting topics of the week,
3.  play with the interactive cheat sheets, look for top picks and weight loss strategies,
4.  check out the customized content section that has a weekly check list, essential information and great recipes to try,
5. use the new beta analytical tools to check how you are progressing - takes the guesswork out of figuring out your progress and brings some real fundamental data into play.

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Did you notice the new tabs above?"Insider Trading"  is YOUR page - please go and take a look  :)

We are closed, as expected, on Monday 4 July - but are open for business all days leading into and out of the holiday.

CHECK BACK ON WEDNESDAY FOR AN UPDATE TO THE BLOG AND THE RECIPE OF THE WEEK.

AND FINALLY:

“You see things; and you say, 'Why?' But I dream things that never were; and I say, 'Why not?'”

George Bernard Shaw.