Soup Season

My CSA (Community Supported Agriculture) Farm Share has begun to reflect the fast approaching Fall Season with such deliciousness as butternut squash, locally grown apples, bright orange, sweet carrots and other late summer produce.

In addition - this year, we've grown our own butternuts - so lets just say, I have a "boatload" of them, so it's obviously the time for that first "bucket" of soup!

It's a good batch too, so I thought I'd share ...
Oh, and, by-the-way, it's made entirely of POWER FOOD INGREDIENTS!

BUTTERNUT, CARROT AND APPLE SOUP

Makes 10 servings
3 PointsPlus Values per Serving.

1 TBSP olive oil
1 C chopped vidalia onions
2 C peeled and sliced carrots
1 C sliced celery sticks
4 cups peeled and cubed butternut squash, seeds removed
2 medium sweet apples peeled, cored and cubed
6 C low sodium chicken broth
8 oz (2 steaks) original style lean ham steaks, diced into small dice
2 or 3 small dried bay leaves
1 tsp freshly ground black pepper
1 tsp ground Garam Marsala (a very tasty spice mixture in the Indian tradition, you can leave it out or substitute cinnamon, ginger, cumin or even a 1/4 tsp of all-spice).

To make the soup, saute the onions, carrots and celery for approximately 5 minutes in the olive oil until they're soft, but not colored.  Add the squash and apple and continue sauteing, stirring with a spatula, for about another 2 or 3 minutes until you start to see the squash getting soft.  Add the rest of the ingredients, place a lid over the pot and bring to a boil.  Once boiling, skim any scum that rises to the surface with a spoon and turn the heat down to medium low.  Allow to quietly simmer for about an hour and a half.  At the end, you will want to use a potato masher to mash the veggies a bit.  If you really prefer a silky smooth soup, use your blender, but I love it to have some "bits" remain after cooking.  Remove the bay leaves before serving.

Taste for seasoning, I think it needs salt, but I deliberately didn't add any during cooking and enjoy with a delicious glass of Reisling!  (A great fall white wine to accompany slightly sweet food).

Honey, I shrunk the plate!

"Skip the plate - place the food right on the table".

I posted this picture on Facebook this week because my mind couldn't get around the fact that, with all we know about health and diet et al, any restaurant could justify serving this as a single serving for a meal!  Yes really, one meal, one serving!  This is not about slamming any one establishment or food style or even a regional food tradition, but, in my humble opinion, food should (at the very least) fit on a, as in ON ONE, plate - with vegetables!

Something is very askew if we don't question this kind of gluttony.  There is so much wrong with this picture on so many levels :-
1.  Our bodies are just not equipped to tackle this much food.
2.  I know it was a joke growing up, but there really are starving children in Africa.  It saddens me that the worlds food is not distributed more evenly - we truly live in the "have" society of today when so many are on the polar opposite side and ... "have not".
3.  Sustainable resource concerns; rearing livestock is one of the most significant contributors to today's most serious environmental problems including water and land degradation and greenhouse gas production.
4.  Examples to our next generation.  As portion sizes grow (and they have done so in a major way in the last 30 or so years) the next generation gets a wildly distorted message about "what's normal".

The Land of the Free and the Home of the Brave... America has always been on the forefront of innovation, science and development of the new and exciting.  And yet here we stand on the front lines of obesity and gluttony.  The growth of food portions makes my head spin...  Do we really want our kids and grandkids to think that the enormous portions of highly processed food, served in today's establishments and homes, is the "norm"?

Pictures say more than words....

On the good side - and balance is important:  We have also seen a surge in availability of many more varieties and hybrids of wonderful, tasty and sustainable produce.  That, coupled with a plethora of locally produced crops available on every main street, means that great and healthy eating is within our reach every day.  Don't neglect your farmers markets - they're still going strong this summer.  Lets grow those portions instead!

Next week in the Meeting Room - come and brainstorm with us about "Sensible Shopping" and "Supermarket Strategies".  See you then ...

SEVEN Ways to Make a Recovery! It is All About the Details!

D evelop

the "spaces" and "routines" part of the program to make them fit in your life. 
** Look at all the environments where you make health, wellness and fitness decisions in your life and TAKE CHARGE of those spaces.  Don't let other people's perception of how you should be managing your space, derail you.
** Check your current routines and figure out NEW GO TO techniques for giving yourself a helping hand.  Follow a couple of the WW 16 "prescribed" routines, detailed on the eTools landing page and become intimately familiar with them.

E nlighten

"Play on Words" or real advice?  

Get educated about food and nutrition.  Know the differences between "eating for health" and "eating for health and weight management".   

Whenever available, enlighten your choices.  Lower your fat, simple carbs and sodium intake.

Weigh and measure your portions - lighten up on the size you serve yourself.

T racking

Find a way to TRACK.  Do something to keep a record of your consumption and exercise plus any other aspects of the program that you'd find helpful.  It DOESN'T have to be PERFECT!

Journals are the most useful tool to refer back to when things aren't going the way you'd like them to.  It is a mechanism to allow for "course correction".  Without the written data - there is nothing to analyze.

A bout Me

1.  Meetings
2.  Time for Exercise
3.  Food Shopping
4.  Planning Time
5.  Easy, Quick and Healthy Meals

Say no more ... right?   Next week's meeting will focus on this.  You should be there!

I mprove Your Attitude

I don't mean to imply that your attitude stinks - not at all!  I'm simply suggesting that we need to remind ourselves, from time to time, to stay positive and not fall into the "blame" thing or give ourselves a bat to beat ourselves up with when life takes a wrong turn!

Eat well and ENJOY the benefits!

L uxury Goods

My best friend says "if you are going to eat chocolate or cake, make it the very best that money can buy"!  

Buy with care and cherish the experience.  Luxury goods taste so much better, they really satisfy and, due to their luxury status, are often more expensive.  Ergo instant satisfaction and portion control!  

S et a Goal

Make it small and achievable ~~~ BUT you MUST set a next goal!  

Whether it's a behavioral one or a number one, there is no other motivator than realizing your ambitions.  

You ought to be setting multiple goals along the way, they should be meaningful to you, they should be a good fit with your life and they should challenge you to get there but not be such a long reach that it takes too long to cross the finish line.

Power to the People!

Do you recognize "chooseMyPlate.gov"?  

It was launched in June of 2011, so Happy Birthday to this ICON!  

It is part of a larger communication initiative, managed by the USDA, and emphasizes the food groups that help us to make better food choices.  Based on the icon, here are MY OWN 5 tips for weight loss and healthier eating

1.  INCLUDE AT LEAST 3 OF THE GROUPS AT EVERY MEAL -

For instance,
breakfast: grains, dairy and fruit OR protein, vegetables and dairy
(shredded wheat, skim milk and blueberries) or (omelet with spinach and cheese).
lunch: vegetables, protein and fruit OR grains, proteins and dairy (salad with beans and chickpeas and a banana) or (sandwich with turkey breast and low fat Swiss plus a yogurt).
dinner:  protein, grains and vegetables OR vegetables, grains and fruit (baked cod with whole grain couscous and asparagus) or (stir fried vegetables over brown rice and fresh pineapple)

2.  VARIETY IS THE KEY TO A HAPPY TUMMY -

Most of the foods that are included in these food groups are Weight Watchers "Power Foods" and I've heard more than once from my amazing members that these foods are not that appealing!  I hear you, so to keep your meals exciting, I suggest you add lots of choices to widen your eating experiences.  Try something new often.  Have you tried Quinoa, what about Jicama or Mustard Greens?

3.  BRING YOUR OWN LUNCH -

Bringing your own lunch, especially to work, but also for folks who are likely to find themselves in the mall or at your kids sport events at mealtimes could make the difference between sticking with your healthy choices or blowing it!

Make it exciting with colorful and flavorful choices.  We eat with our eyes first and then our taste buds.  If you get into the habit of making this a routine, you will find that you have a much easier time losing weight and keeping it off - that I can guarantee!

4.  EAT FISH -

Do you include fish in your diet?  It's easier to cook than you think and is quick to prepare, so it gives you a quick and easy option for suppers!  Try and buy your fish fresh (not frozen), make sure it's firm to the touch, if you see the eyes they should be bright (not cloudy) and there should be minimal fishy smell.  

Many fish can be grilled on your BBQ, think firmer fish, such as sword, tuna, mahi mahi, shrimp and salmon.  

White flakier fish are very easy to bake in the oven in an ovenproof dish - spray the dish with cooking spray and place the fish into the dish (don't crowd the dish), add a few aromatics, such as onions or leeks, garlic, sliced tomato, your favorite herbs and lemon or lime or orange slices.  Add a little liquid (few Tbsp, not a lot) such as water, broth, wine or milk and bake in the oven until the flakes fall apart.  You can cook your veggies in the same dish, if you'd like - add spinach, summer squash, sliced peppers and tomato quarters.   YUM!

5.  KEEP YOUR FOODS LEAN!

Lots of extra Points Plus Values come from hidden fats and oils.  You'll be amazed how many PPV you can save by changing to reduced fat cheeses (2% milk fat or less) and other foodstuffs, such as factory produced sauces and dressings.  If you're looking for PPV savings, it's so worth it to change those items in your shopping cart.  

Take a look at the Nutrition Label and look at the total fat (I have a personal benchmark of less that 4g), the amount of the calories that come from fat (if that data is on the label); you'll want that number to be as low as possible and then finally, take a look and see if there is any trans fat in the food - if there is, you may want to reject that item and choose something else!

I would be remiss if I only focused on food and did not mention "lifestyle" since I am suggesting changes to make for a Healthier Life!

I can see your face fall as I say that... please keep your mind open for a few minutes - I'm not going to tell you to exercise like a fiend, lose the alcohol and cut out your ice-cream, but here are ...

...3 easy changes you can make today:

(a) MOVE:  Be proactive about increasing your walking during your every day, normal routine.  I know you've heard it before, but make an effort to park further away, print to the printer further from your desk or use the bathroom 2 floors away!

(b) CUT OUT "guilt" and "regret" plus other negative self talk - it is very destructive!  If you slip-up or are unduly influenced by others around you, make an extra effort to put it in context, forgive yourself and get right back on the wagon!  I cannot stress strongly enough the value of being kind to yourself.  Think of what you might say to your best friend in such a situation.

(c) SLEEP:  Go to bed 15 minutes earlier, turn off the TV and shut down the laptop and turn off the light.  As you get used to the 15 minutes earlier, you can try to pull back another 15 minutes until you achieve a bed-time that gives you a good 7 hours a night!  Here is an article from the Harvard School of Public Health.  It is worth reading.

As we move into the SUMMER - at long last, right, please don't ignore your health goals.  Keep on moving forward with your good efforts and keep on coming to your meeting. 

AND...

Finish Strong

Whether you're coming to the end of your meal, coming to the end of the day, coming to the end of your week or coming to the end of your weight loss journey - the message today "FINISH STRONG"!

   

BUT, that’s just rhetoric unless we actually have a plan to put into action – so how about a plan?  Five small steps… Five steps to help “finish strong”!

STORYBOARDING:

Storyboarding is the process by which a movie director figures out the progress of the movie to the end! 

In Weight Watchers, it is a super helpful tool that helps to identify the steps to take to make a winning outcome a reality.  (A winning outcome is defined as a long term goal).  

To get to the long term goal, draw or write out the shorter-term goals or steps - just as the director does in the movies:

1. Decide on the mini-goals that will help achieve your Winning Outcome.  (e.g. I will start a walking club so I can get out and walk three times a week, I will learn the specifics of the program and fill my kitchen with appropriate foods, I will track my PointsPlus Values daily and keep a diary of my thoughts as I progress, and so on...)

2. Decide which goal will be first on your Storyboard, which will be second, and so on. That way, you'll be able to see your progress towards achieving your Winning Outcome.

3. Remember, shorter-term goals should have the same characteristics as your Winning Outcome; namely,

·       Positive

·       Within your control

·       Specific

·       A good fit with your life

4. Draw or write out the steps, from Goal One through your Winning Outcome, on paper.

5. Post your Storyboard somewhere you'll see it every day, as a reminder of how far you've come.

Here is a Jennifer Hudson favorite recipe:

Parmesan-Thyme Popcorn

2 PointsPlus Value per serving

4 Servings

5 Minutes prep time

For best taste, use real Parmesan cheese, stamped Parmigiano-Reggiano on the rind and available in chunks at most supermarkets.  Grate the cheese with a microplane or through the smallest holes of your box grater.

INGREDIENTS:

1/4 C grated Parmesan cheese

1 tsp ground thyme

1/2 tsp garlic powder

1/2 tsp table salt (or to taste)

8 C plain air-popped popcorn, kept hot

2 sprays cooking spray or butter spray

INSTRUCTIONS:

In a small bowl, mix together the first 4 ingredients.  

Place the hot popcorn in a serving bowl and coat with spray; sprinkle the cheese mixture, tossing the popcorn until well coated.

Yields about 2 cups per serving

On this Memorial Day weekend I want to take a moment to think about and appreciate the men and women who are currently in active conflict, keeping us safe every day, and those who have historically placed their lives on the line in the name of peace.  God Bless you all.

“If the world was perfect, it wouldn't be" Yogi Berra born May 12, 1925

Happy Birthday Yogi!

What is the Weight Watchers Experience?

BEFORE

I was working in the Newton Store one evening, a mom and daughter came in, stated they had joined 3 days before and asked for their money back!  Shocking, I know...  When I asked them why, you know I did ask them, the daughter said it was because the experience of the meeting differed from their expectation.  She told me that they had been expecting to have a "one on one" session with a counselor, to have more private attention.  Hmmm, well that got me thinking.

The meeting model worked so well for me as a member for several reasons:

(a) it allowed me to be "anonymous" when I needed to wear tan and keep my head down, at the same time still allowing me to listen to the sage advice and help being offered to and from other members,

AFTER

(b) it allowed me ask questions for clarification or advice when I needed it and not embarrass myself in a one on one setting in which I may be less inclined to ask,
(c) it allowed me to be the advisor and friend to others and offer my wisdom when I had an experience that allowed me to learn and therefore giving me something to offer the group, and finally
(d) it helped me to realize that there's a whole community of us out there doing this and trying our hardest to work at it every day.

Without that shared experience, I KNOW I would not have been successful.  It seems to me that we so want to be perceived as strong, capable and unfailing in our resolve, to be able to come up with the answers on our own, somehow it seems like a weakness to have to come to meetings, to be vulnerable and "bear our souls" in a public setting.  I beg to differ, as do many successful lifetime members I have encountered in the 6 years I have been doing this, they all say the same thing... Meeting are the Magic in the Weight Watchers Experience - the shared struggle, the shared joy, the community.

If you're missing from your meeting - come on back, no questions, no judgements, just support!

Have you ever wondered about The Body Mass Index?  

A MEMBER ASKED ME FOR MORE INFORMATION THIS WEEK:

Why BMI is the recommended method to diagnose overweight and obesity, how it is calculated and its links to several diseases.  Body mass index, or BMI, is a measurement that evaluates the relationship between body weight and height. While BMI is not a direct measure of excess body fat, it is the recommended method to diagnose overweight and obesity. Because it expresses the weight-height relationship, BMI provides a more accurate measure than body weight alone.

The formula for calculating BMI uses weight in kilograms and height in meters: BMI (kg/m²) = Weight (kg) ÷ Height (m) 2; or weight in pounds and height in inches: BMI (lb/in²) = Weight (lb) ÷ Height (in) 2 x 703. Online calculators that automatically do the computations from an entered height and weight are a convenient method of determining BMI.

Definitions of Overweight, Obesity

Over 50 healthcare organizations around the world, including the National Institutes of Health, use the same BMI standards to define adult overweight and obesity.

Definition BMI Overweight 25-29.9      Obese 30-39.9      Morbidly Obese 40+

BMI's Link to Diseases

BMI is used as the standard to diagnose overweight and obesity because there are so many studies that show a link between BMI, the risk of several diseases and death.

As BMI increases, so does the risk for several conditions, including

• Diabetes
• Cardiovascular disease
• Stroke
• Hypertension
• Gallbladder disease
• Osteoarthritis
• Sleep apnea
• Some cancers
• Premature death

While the links between BMI and disease risk is clear, it is important to remember that it is only one of several disease risk factors. In other words, BMI cannot tell an individual that he or she will get a disease, only that his or her risk of developing the disease is increased.

BMI has some limitations.  It tends to overestimate body fat in people who are very muscular and underestimate body fat in people who are highly sedentary. BMI also doesn't show where the body fat is located. Abdominal fat carries the greatest health risk.

And Finally:

“You can see a lot just by observing”  Also from Yogi

See you at your meeting this week :)

It's Spring!

This weekend, so far, has been dedicated to spring!  

~ Mowing the lawn (second mow; 1st one was 2 weeks ago).
~ Prepping the veggie garden; turning in the new compost and organic nutrients, ash from our winter fires, coffee grounds and chicken manure, and
~ Harvesting out first crop - Spring Onions!

Thyme and Scallion Potato Pancakes

These savory potato pancakes cook up nice and crisp on parchment paper in a high heat oven. 

Prep Time 15 minutes

Cook Time 30 Minutes

3 Points Plus Value

8 Servings

INGREDIENTS

1 1/2 pounds uncooked grated potato, well drained

8 uncooked medium chopped scallions - white and green parts

6 Tbsp all purpose flour

1 tsp fresh thyme (or 1/2 tsp dried)

1 large egg

1 tsp kosher salt

1/2 tsp freshly ground black pepper

4 sprays cooking spray

• Preheat oven to 400ºF. 
• Line two baking sheets with parchment paper. 
• Line a strainer with paper towels; place potatoes and onions in a strainer and press out any water from them. 
• Combine potatoes, onions, scallions, flour, thyme, egg, salt and pepper in a large bowl; toss gently to combine. 
• Scoop potato mixture into your hands using a 1/4-cup measure; press each into a round pancake (3-inches in diameter and about 1/4-inch thick). 
• Place pancake on prepared pan and repeat with remaining ingredients (eight pancakes per pan); coat pancakes with cooking spray. 
• Bake pancakes for 10 minutes; remove from oven, flip pancakes, coat with cooking spray and rotate pans in oven. Bake for 10 more minutes and then rotate pans in oven again. Bake until well browned, about 10 minutes more. 
• Remove potato pancakes from pans to a serving platter; Yields 2 pancakes per serving.

This week, in the meeting, we're chatting about "Mindful Eating" and I'll be introducing the new routine for the month of May.  Please come and check in!

Happy Cinco de Maya!