Sweeter than Sugar...

If you were in a meeting with me last week, you will have been part of the SUGAR discussion:  Americans consume sugar in “excessive amounts,” according to the Dietary Guidelines for Americans, 2010, and, as the guidelines advise, “their intake should be limited.” Here’s the official word on sugar in our diets from the USDA...

how much sugar we consume: 

Added sugars make up between 15 and 22% of the total calories in American diets. Together with fat, they constitute some 35 percent of the calories we consume—that is nearly 800 calories a day.

the sugary foods and drinks we consume most: 

Soda, energy drinks, and sports drinks (36% of added sugar intake), 

grain-based desserts (13%), 

sugar-sweetened fruit drinks (10%), 

dairy-based desserts (6%), 

and candy (6%).

how foods with added fats and sugar affect weight loss: 

As the amount of fats and/or added sugars increases in the diet, it becomes more difficult to also eat foods with sufficient dietary fiber and essential vitamins and minerals and still stay within calorie limits.

a reasonable daily intake of fat and added sugar: 

For most people, no more than about 5 to 15 percent of calories from solid fats and added sugars can be reasonably accommodated in the USDA guidelines, which are designed to meet nutrient needs within calorie limits.

how we can eat less fat and sugar (when manufacturers add it to seemingly everything):

Focus on eating the most nutrient-dense forms of foods from all food groups; Limit solid fats and sugars in your own cooking, and choose fewer—and smaller portions of—sugary and/or fatty foods such as grain-based desserts, sodas, and other sweetened beverages.

Are you working on a strategy for Halloween?

On eTools, check out “the trick to treats,” which offers tips for dealing with candy and lists the best PointsPlus® bargains among your favorite sweet treats. (Any takers for candy corn or jelly beans?)

Forget the haunted house; the spookiest Halloween specter is the candy. We show you how to deal.

Talk about scary: Halloween is a hard time to stay on plan. What can you do when those 5-pound bags of candy go on sale at the grocery store, or when your kids have laid out their loot on the living room floor?

Read the article and you'll have some strategies at hand...

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Have you ever wondered about how it is that when we're REALLY REALLY good on plan ~ the scale has a knack of staying the same and then the following week when we throw caution to the wind ~ that's the week it decides to show us a 3LBS loss?  What happens to your head when you get an unexpected gift from the scale?  What happens to your head when you don't get the loss you wanted?


This week - I'd love to analyse this with you... The scale can be the monster that totally hinders us, or it can be the angel that helps move us through the process.  This week "The Gift From The Scale" in a meeting room near you ... see you there?
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Curried Butternut Squash and Pear Soup

8 servings

3 PPV per serving

1 small butternut squash - about 3 LBS  (cut into large cubes)

1 med potato (cut into med cubes)

1 tsp Garam Marsala, (its a curry spice you'll find at the supermarket)

1/2 tsp salt

1 small onion - chopped

3 medium pears (peeled and cored - cut into pieces)

32 oz Chicken Broth

1/2 tsp Thyme

1/2 tsp Pepper

~ Preheat the oven to 450 deg.  Place the butternut and potato on a baking sheet that has been sprayed with Pam, spray with more Pam and then sprinkle Garam Marsala and salt over the veggies and roast in the oven for about 40-45 minutes until golden brown and soft.

~ Place the chopped onion into a pot and saute in Pam until it begins to get soft.  Pour over about 1/2 cup of water and continue cooking for about 5 minutes so that the onion is well cooked.  Add the pears then pour in the chicken broth, add the thyme and pepper and finally transfer the roasted veggies into the pot and cook it all for about 20 minutes.

~ Taste the broth for seasoning, adjust if necessary.  Blend it all through the blender and ENJOY!

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The Best Fiber for Weight Loss?

This article is from the Dietitians at Weight Watchers

New research weighs in:

It’s no secret that Weight Watchers^® advocates the intake of fiber as part of our Program, chiefly because it helps increase feelings of satiety. Health organizations recommend getting 25 to 35 grams of fiber per day, which begs the question: Are some types of fiber better than others at keeping us fuller longer? Can they potentially impact our energy intake overall?

A couple of large-scale studies have set out to find answers. In 2010, a study in the American Journal of Clinical Nutrition compared the effects of overall fiber intake, fiber from fruits and vegetables, and fiber from cereal on waist circumference and weight. The study followed more than 89,000 participants aged 20 to 78 for six and a half years. Total fiber intake was associated with a positive change in weight and waist circumference over the course of the study. Cereal fiber intake produced almost double the weight change, whereas fruits and vegetable intake impacted waist circumference only.

In another more recent review of randomized controlled trials , investigators examined the relationship between types of fiber and appetite, immediate and long-term energy intake, and weight. Fibers were grouped according to physical and chemical properties, including viscosity, solubility, and fermentability in the body. Fibers that are classified as viscous (such as those found in pectins—think apples, plums, citrus fruits), beta-glucans (think oat bran) and guar gum (from the guar bean, and found in many products such as ice cream, yogurt, and condiments such as dressings and sauces), appeared to have the greatest effect on appetite, and influenced immediate energy intake. Overall, however, effects on energy intake and weight were small and therefore require further exploration and research. The findings do support some earlier work by Barbara Rolls related to energy density that looked at the effect of eating an apple (pectin source) before a meal on energy intake. It demonstrated that eating solid fruit such as an apple could reduce energy intake. 

So, what’s the take away for members? More research is needed to assess the impact of specific types of fiber on weight loss. However, it’s worthwhile to bump up fiber intake and vary the foods you eat. Experiment with different fiber sources—grains, fruits and vegetables, and legumes, and try having an apple before a meal. You might just eat less without even trying!

---

[1] Du H, van der A DL, Boshuizen HC, Forouhi NG, Wareham NJ, Halkjaer J, Tjønneland A, Overvad K, Jakobsen MU, Boeing H, Buijsse B, Masala G, Palli D, Sørensen TI, Saris WH, Feskens EJ.Dietary fiber and subsequent changes in body weight and waist circumference in European men and women.  Am J Clin Nutr. 2010 Feb;91(2):329-36. Epub 2009 Dec 16

[1] A. J. Wanders^1,*, J. J. G. C. van den Borne^1,2, C. de Graaf¹, T. Hulshof³, M. C. Jonathan⁴, M. Kristensen^1,5, M. Mars¹, H. A. Schols⁴, E. J. M. Feskens^1. Effects of dietary fibre on subjective appetite, energy intake and body weight: a systematic review of randomized controlled trials. Obesity Reviews Volume 12, Issue 9, pages 724–739, September 2011

[1]Flood-Obbagy JE, Rolls BJ. The effect of fruit in different forms on energy intake and satiety at a meal.  Appetite. 2009 Apr;52(2):416-22. Epub 2008 Dec 6.

Comments from Weight Watchers Staffers

"Since the new program came out I have eaten an apple a day .... almost a year now and I can see the difference in the waist and stomach area. I am a believer and I most recently had my blood work done and all numbers across the board were down."

"Maybe Grandma knew what she was talking about with "an apple a day keeps the doctor away" without realizing the other health benefits."

"I did an apple challenge in my meeting, member eating 1 apple per day. Weight loss increased. So we are believers!"     

Happy Halloween :)

Come back to the blog on Wednesday for another delicious recipe.

Moroccan Slow-Cooker Stew

This recipe comes to you directly from www.weightwatchers.com

PointsPlus Values:    5
Servings:  6
Preparation Time:  15 min
Cooking Time:  365 min (6 hrs plus 5 minutes)
Level of Difficulty:  Easy

Though delicious on its own, this cumin-scented stew can also please heartier appetites when spooned over whole wheat couscous and sprinkled with minced cilantro.

 

INGREDIENTS

1 spray(s) cooking spray   

1 small onion(s), chopped   

1 medium garlic clove(s), minced   

1 medium butternut squash, peeled, seeded and cut into 1/2-inch cubes*   

1 cup(s) carrot(s), baby   

1 cup(s) canned crushed tomatoes   

½ cup(s) vegetable broth   

¼ tsp ground cinnamon   

½ tsp ground cumin   

½ tsp red pepper flakes   

15 oz canned chickpeas, drained and rinsed   

½ tsp table salt   

INSTRUCTIONS

Coat a small skillet with cooking spray. Add onion and garlic; sauté for 5 minutes.

Place squash in a 3-quart or larger slow cooker (crock-pot).  Add sautéed onion and garlic, carrots, tomatoes, broth, cinnamon, cumin and red pepper flakes.  Cover and turn on to low heat; simmer for 6 hours.  Add chickpeas and salt. Stir, cover and heat for an additional 5 minutes.  Yields about 1 1/3 cups per serving.

Notes

*Partially cooking a hard-shell squash makes it easier to peel.  Pierce in several places with a fork, microwave on HIGH for 6 to 10 minutes, depending on size, and then peel.
Top with plain, fat-free Greek yogurt to help cut the spice (may affect PointsPlus values).

(Members Review: --- Great recipe! Wonderful flavor and super filling when served over quinoa or whole wheat couscous.  The first time I made it, I found the squash and carrots to be rather hard.  Now, I use frozen squash (it's already peeled and diced - what's easier than that?!) and par steam the carrots before throwing them in the crock pot.  I like to double the recipe so I can take leftovers to work for lunch for the week.  Comes out perfect every time! ---magicalmavis)

Come Back to the BLOG on Sunday for the next posting :)
Enjoy your week and DON'T BUY the candy yet - okay!!!!

I Swear to Tell the Truth, the Whole Truth and Nothing BUT...

When you track, do you write it all down?  I'm the first to admit that when I was losing the bulk of my weight, I would count all my (in those days) POINTS until I reached my daily target, then I would simply stop counting and writing!

Now, due to the fact that I had a lot of weight to lose, additionally I was very very good about WHAT I put in my mouth and, I assume also, because I have (thank-goodness) never been a night-time nosher - it did not impact my weight loss as negatively as I see it impact some folks.

I learned at some point along the way - actually it was another member who said it to me - and you hear me say it often: "The tracker is not the food police!"  In fact the tracker is simply a list of what I have consumed through the course of the day and the week.

This upcoming week - make a pact with yourself - to write down every morsel.  You will hear successful members say it and so I repeat it here "Tracking Works".  So make that your mantra this week "Tracking Works".  Keep saying it to convince yourself and see what happens when you do...

Oh, and don't forget to come to a meeting so that you can weigh-in and see what a difference it makes!
.

Halloween
I thought you might like some information about sugar and it's impact on weight management.  Thinking has changed in recent years and this is the latest....

Old thinking: Eating sugar cause weight gain.

New thinking: Weight loss is about calories in vs. calories out, so eating eating sweets at a level that can take you over your PointsPlus budget--causing you to exceed both your daily PointsPlus Target and your weekly PointsPlus allowance--can add pounds.  What's more, sweets are not particularly satisfying (the're not a "Power Food"), so after eating them, you're likely to reach for more food--thus taking in more calories.

Old thinking: The only way to tame a raging sweet tooth is to go cold turkey.

New thinking: Deprivation may not work because it can backfire, leading to episodes of overeating. A better strategy is to plan for treats so you can have small indulgences and still remain within your PointsPlus value budget.

Old thinking: A treat is a treat is a treat—every-one is junky (and delicious).

New thinking: It’s possible to get a sweet fix from foods that are satisfying and have some nutritional value. For example, fat-free chocolate syrup drizzled on a peach or a frozen banana will stave off hunger far longer than will a handful of gummy worms. And the fruit-and-chocolate treat delivers vitamins and minerals, too.

"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than we are." ~Adelle Davis

Here is a fun little piece...

14 Things to Do With... Greek Yogurt
(and I don't mean take a bath with it - unless you're Cleopatra)!

Don't relegate this creamy treat to the breakfast table.

Here's a bevy of uses for this delicious and versatile ingredient.

Sure, it’s good as a breakfast food. But Greek yogurt, with more protein and richness than other yogurt varieties, is great for way more than just making a parfait.

Here, www.WeightWatchers.com staffers share their favorite uses for the versatile ingredient.

1.           Add chopped cucumbers, dill and a pinch of salt for a quick Greek tsatziki.

2.          Instead of milk or sweetened yogurts, toss some in your smoothie for a thicker texture.

3.          Try it as an alternative to heavy cream when making Alfredo sauce for pasta.

4.          Mix with chocolate syrup for an easy fruit dip for a party platter.

5.          Add a pinch of salt for a rich substitute for sour cream.

6.          Stir in to a puréed vegetable soup to add thickness and protein.

7.          For a simple frozen yogurt, add chopped fruit and sweetener and put it in the freezer.

8.          Use it instead of mayo in chicken, tuna and egg salad to drastically cut down on PointsPlus values.

9.          For a quick dessert, stir in light jam, raspberries, raisins, cinnamon or shredded coconut.

10.        Use it as a frosting for cake or cupcakes. Just add vanilla or almond extract and a bit of sweetener.

11.        Add spices and a bit of milk for a quick, guilt-free, creamy salad dressing.

12.        Try as a pre-grill marinade for chicken or lamb: a bit of yogurt, za’atar, lemon zest, pepper flakes and a pinch of salt.

13.        Add horseradish to make a fish or shrimp dip.

14.        Mix it with skim milk and use instead of buttermilk for pancakes.

Sign Up as a "Follower" of my blog so that you don't miss Wednesday's Recipe Post "Moroccan Slow Cooker Stew" and others...


Have a wonderful weekend - see you in a meeting

Ideas from the Trenches

Here are some ideas I found online to use foods/snacks you can buy from the meeting room:

CHEDDAR TWISTS
1.  Crumble them atop a casserole such as green bean, tuna noodle or scalloped potatoes.

2.  Break them into crouton sized bits and sprinkle them into soups and salads.

3.  Use a blender to grind them (add herbs, if desired) and use them to coat fish, chicken. Tofu or veggies, such as eggplant.

PANCAKES WITH WW OATMEAL
1 cup of WW Oatmeal and 1/2 cup of egg beaters or 2 or 3 egg whites.

Spray non stick skillet/pan.

Pour mix into pan to make 1 big or 2 medium pancakes.
1 serving = 4 PointsPlus Values 
I usually use a tsp of oil for a total of 5 PointsPlus Values.

CHOCOLATE (OR ANY FLAVOR) SMOOTHIES

Use a cup of 60 calorie almond milk, a cup of ice cubes and 1/4 tsp of coconut extract.

Alternatively; Freeze leftover coffee from the pot in an ice cube tray. Use 6 - 10 "coffee cubes" and 1/2 cup of skim or soy milk.  VOILA...mocha/frappachino

Water, Ice and a banana but freeze the banana first; it makes it nice and thick.  Great way to use bananas that are a little too ripe.

TUNE INTO THE BLOG NEXT SUNDAY FOR YET MORE STRATEGIES TO COMBAT...

"Trick or Treat"

Forget the haunted house; the spookiest part of Halloween is the candy fest. Stores push high-calorie, high-sugar candy, some of which appears exclusively at this time of year (candy corn, anyone?).  Many members, especially the sweets lovers among us, find it nearly impossible to stay on plan with mounds of candy in every corner.  What’s more, for some, eating candy may trigger hankerings for sugar that linger long after the ghosts and goblins are stowed away till next year.

Don't miss next week's meeting!

Warm Foods, Cold Foods, Sweet Foods, Sour....

Which foods help and which hinder?

Those of you who track - do you ever go back and look at your tracker after you have been to the meeting to obtain "feedback from the scale"?  Do you analyze your food & beverage intake over the course of the week - do you look for foods that have helped your weight management and those that have hurt it?

I am not just referring to trigger foods - although they certainly do fall into this discussion.  Some foods simply make it harder for us to lose weight; whether it's because they're just too fatty, sweet or salty or whether they're foods that are comforting and therefore we have a harder time with controlling portions.  Some of them might be holiday foods and others are (what I term) accessory items.  By that I mean we add them to foods to enhance flavor or satisfaction - the original food may be very low in PPV and seem like a great choice - e.g. chopped egg, but when I turn it into egg salad by adding mayo ... now, that's a totally different story!  Are those items in your pantry, fridge, freezer, car, desk drawer or basement right now?

Take a long hard look at your shopping habits and ask yourself if you're sabotaging your own efforts by bringing items like those into your environment.  If you are, and they are present in your world now, are you able to toss them?  Further to that, I suggest you listen out in meetings for ideas of how to swap out foods that hinder for those that help.

For instance - we spoke a lot about cheese this week; probably because it is just such a food in my life, many ideas were shared for swapping out cheese that is high in PPV for less "expensive" cheeses / cheese substitutions everything from Laughing Cow or Weight Watchers Wedges", through low fat versions of hard cheese, such as shredded 50% fat Cabot cheddar.  Have you tried low fat spreadable goat cheese or fat-free feta?  A great idea is to use "real" Parmesan cheese when you are seeking great flavor, because we habitually use less of it.

So, this upcoming week, take a look at your eating and food preparation habits - see if you can RECOGNIZE those foods which are hindering you from obtaining the results at the scale you are seeking.  REMOVE them from your environment and REPLACE them with something you can and would love to feel comfortable eating on PointsPlus :)

As you clean out space in your kitchen this week, consider bringing in items that represent the weight-loss success you've seen over the last six weeks to donate to the Lose For Good® campaign.  We are happy to accept your donations for one more week.

Give yourself some help - here are some poems you can copy onto Post-It Notes to place on appropriate foods - it may make you smile and help you clean up your environment :)


"POST-IT POEMS" 

Author Unknown

1. TO BE PLACED IN FRIDGE OR CUPBOARD, FOR FAMILY MEMBERS TO READ:
Oh please do not eat
The food on this shelf!
I beg you! I need
this food for myself! 

2. TO BE PLACED ON A FOOD YOU NEED TO HAVE AT ALL TIMES, FOR FAMILY MEMBERS TO READ:
If you took the last one
Please put it back.
I desperately need
this food for my snack.

3. TO BE PLACED ON YOUR TRIGGER FOOD:
I am your trigger food
Stay away! Dash!
If I could do it
I’d jump in the trash.

4. TO BE PLACED ON YOUR KITCHEN DOOR AFTER MIDNIGHT:
You stayed on track
all day and you know it.
Go back to bed.
You’re crazy. Don’t blow it. 

5. TO PUT ON A FOOD YOU’D RATHER NOT EAT OFTEN:
Put me in the rear
put me in the back.
I don’t want the guilt
if you go off track.

6. TO PUT ON A FRUIT OR VEGETABLE IN YOUR FRIDGE:
Don’t put me in the bin!
No no! Please do not!
You’ll forget I’m here
And then I’m gonna rot!


What you see is what you eat, so keep tempting goodies out of sight, out of mind, and out of mouth!


Here are some popular "must-have's" from members.

• Canned, fat-free re-fried beans (for burritos, quesadillas and vegetable dips)
• Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
• Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
• Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
• Grapes (wash and freeze for a frozen treat)
• Gum
• High-fiber crunchy cereal (to snack on or mix into yogurt)
• High-quality dark chocolate
• Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
• Highly flavored cheeses (Parmigianino Reggiano, crumbled feta, blue cheese)
• Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
• Light crackers/cookies (look for pre-portioned snack packs)
• Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
• Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick — perfect as a chili/stew topping and thicker creamy sauces)
• Low-fat microwave popcorn
• Mini packs of low-fat cottage cheese
• Pistachios in shells/tamari roasted almonds
• Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
• Soy chips/baked chips/flavored rice cakes
• Spaghetti squash (bake and remove flesh with a fork as a pasta alternative)
• String cheese
• Sugar-free, fat-free pudding and gelatin
• Sugar-free, fat-free fudge pops, ices and ice cream bars
• Sweet potatoes (for homemade oven-baked fries)
• Whole-wheat pasta and whole-wheat couscous

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Weight Watchers is Hiring!

The next great Leader or Receptionist could be you!

Have you reached your weight loss goal-and maintaining it-with Weight Watchers?  Want to help others do the same?  Your success can help others!

• Meetings Leaders help others achieve what you’ve achieved by offering your expert knowledge of the Weight Watchers plan and support
• Receptionists help members feel motivated to succeed by welcoming members, conducting weigh-ins, collecting fees, managing product sales and sharing program knowledge and materials

By being a part of our team, you’ll receive great training, support in your own weight maintenance as well as discounts on products and access to free meetings. And depending on how many meetings you work each week, you may qualify for healthcare benefits and paid vacation time.

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Meetings – the skinny!

"Go to the meetings. You don't have to weigh in or say a word. I went for months without ever opening my mouth. I listened and learned and eventually took part in the group."  --Donna, Weight Watchers meetings member.

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This was posted on a member’s blog:

DECISIONS - one day at a time!

Thanks skygirl!

MONDAY
I wanted to stop at McDonald’s for an ice cream cone.  I didn't.
(It wasn’t within my Points budget that day!!)
TUESDAY
I wanted to skip breakfast because I was in a hurry.  I didn't.
(I threw a scrambled egg into a bowl, nuked it, put it on a WW bagel with a piece of fat free cheese, and ate it in the car on the way to work.)
WEDNESDAY
I wanted to have a big dessert like everyone else was having at dinner in the restaurant.  I didn't.
(I reached into my purse and took out a 2-point bar that I ate instead!)
THURSDAY
I wanted to sleep in and skip my morning walk.  I didn't.
Since I had already made a plan with my neighbor, I was obligated to go out and meet her! 
(I didn’t want to let her down!)
FRIDAY
I wanted to skip my Weight Watchers meeting and go shopping instead.  I didn't. 

(And my weight was down!)

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Come back to the blog on Wednesday for some great ideas I found online for re-purposing foods and snacks you can buy from the meeting room to make new and different foods and snacks.

Turkey and Squash Soup

Turkey & Squash Soup

PointsPlus Value: 4
Servings:  6

Preparation Time:  15 min
Cooking Time:  30 min
Level of Difficulty:  Moderate

Makes a delicious, waist friendly, hearty lunch or supper. 

The recipe is from the Jan/Feb 2010 edition of Eating Well.com and was kindly supplied by a Weight Watchers member at one of my meetings. 

I have taken the liberty of making a couple of small changes to “lighten up” the points and make it even quicker to prepare.

It has a little kick to it from the crushed red pepper flakes and a zing from the lime juice.  If you want to, you can substitute lemon juice.   You could also sub out the turkey for chicken.

Ingredients

2 tsp canola oil

2 medium leeks, trimmed, chopped and thoroughly rinsed

1 red bell pepper, chopped

3 cloves garlic, peeled and minced

4 cups reduced-sodium chicken broth

1½ pounds butternut squash, peeled, seeded and cut into 1" cubes

1½ tsp dried thyme

1½ tsp ground cumin

8oz cooked skinless light meat turkey, chopped or cut into strips

1½ cups cooked frozen corn kernels

2 Tbsp fresh lime juice

½ tsp crushed red pepper flakes

1 tsp kosher salt

½ tsp Ground black pepper

Instructions

1.   Heat the oil in a Dutch oven over a medium high heat.  Add the leeks and red pepper; cook stirring often until the veggies begin to soften - about 4 minutes.

2.   Add the garlic and cook for approx 1 minute - be careful not to burn.  Add the broth, squash and spices.  Put the lid on the pan and bring to a simmer.

3.   Skim any froth from the top of the soup and continue at a slow simmer for approx 10/12 minutes until the squash is tender.

4.   Add the rest of the ingredients bring back to a simmer and cook for another 2-3 minutes.

5.   Taste and adjust seasoning if necessary and serve & enjoy!

ONE LAST THING

My buddy, a WW Leader, offered me this perspective the other day when I was mad at myself - does it work for you?

A WW week consists of 21 meals. So 21 is equal to 100% of (our eating) week.  If 21 is 100%, what would 1 meal be?

1 meal equals 4.76% (if we round it up it would be 5%). 

How many of us have thrown an entire week away because we were off the program only 5%? 

Compare it to a test in school. How many of us would have been thrilled to get a 95% on an exam? 

If you've experienced a lapse, you can recover from it by coming back to your meeting!

Check back on Sunday for the next Blog Posting.
Enjoy the rest of your week :)