News_Jan2007

The holidays are behind us....now we will have smooth sailing, right? Not likely! Birthdays, anniversaries, special occasions and other parties pop up year-round. If we make a game plan before each celebration, we can enjoy the fun without pigging out. It just takes the power of your imagination. You can do it by being prepared.

I'm not one for "resolutions", but I do like to sit down and make goals for the new year. And this year my goal is....stay "on program" and be a "loser". I hope you will all join me.

Hello everyone and happy HAPPY New Year to each of you and your family members! I hope that all your dreams become your reality this year in 2007!! At first I wasn’t excited about the New Year for several reasons but now I am excited! It’s a new year, a new beginning full of hopes and dreams! Is there anyone out there that does New Year Resolutions? I always have. Most of my resolutions usually keep fading away till they are invisible. For the ones I have accomplished over the years, it has given me the greatest feeling of success! This year my New Year’s Resolution is to get back in touch with myself, finding out who I really am again. I feel like I have lost touch with “me” in the last 6 years and it’s time to find “me” again. In return, I know this will help my weight loss journey. What is your New Year’s Resolution???

It’s a New Year full of challenges!!! Here is a list of the Challenges for this year! Diana will send out an email just before the challenge starts. PLEASE follow the guidelines for the correct information to send in:

And we ALL need to give a big THANK YOU HUG to Diana for creating the database for every challenge!!! The moderators assist in updating it each week. They are Karen and myself at this time.

2007 Challenges

Valentine Challenge..........Dec 28 thru Feb 16
Easter Challenge.............Feb 16 thru Apr 6
Memorial Day Challenge.......Apr 6 thru May 25
Independence Day Challenge...May 25 thru Jul 6
Labor Day Challenge..........Jul 6 thru Aug 31
Halloween Challenge..........Aug 31 thru Oct 26
Holiday Challenge............Oct 26 thru Dec 21

"The secret to living the life of your dreams is to START living the life of your dreams." Mike Dooley

In December, Weight Watchers launched their new program. There was a change in the way you figure out your daily points. Here is the new way of doing it:

			Your Score
#1	Male	8 points
	Female	2 points
	Nursing Mom	12 points
#2	How old are you?
	17-26	4 points
	27-37	3 points
	38-47	2 points
	48-58	1 point
	over 58	0 points
#3	What do you weigh?	Use the first two numbers of your weight. (Example: 260 = 26)
#4	How tall are you?
	under 5'1"	0 points
	5'1" to 5'10"	1 point
	Over 5'10"	2 points
#5	How do you spend most of your day?
	Sitting Down	0 points
	(For example: Receptionist, bus driver, cab driver)	0 points
	Occasionally sitting but mainly standing	2 points
	(For example: Teacher, sales person, housewife)	2 points
	Walking most of the time	4 points
	For example: Waiter, mailman)	4 points
	Doing physically hard work most of the time	6 points
	(For example: nurse, gardener, construction worker)	6 points
	TOTAL DAILY POINTS ALLOWANCE

**Did you know 1 in 4 of our children is at risk for being overweight? The number of overweight children (ages 6-11) has almost quadrupled in the past for decades: the number of overweight adolescents (ages 12-19) has tripled.
**40% of employees say they eat more unhealthy snacks at work than they do at home.
**Some Insurance companies will help pay for your Weight Watchers Meetings…call your insurance company to see if they cover this and for more details.
**Obesity is on the verge of passing smoking as the number one cause of preventable death.
**Chewing your food longer means you eat less and are able to digest more efficiently and quickly.
**1 pound is equivalent to 3,500 calories.

WEIGHT LOSS TIDBITS

Here are some questions to ask yourself and possibly work on if needed to help yourself and your family become healthier in 2007


    1. Do you have regularly scheduled meal times when you are home?
    2. Do you eat a meal together at least once a day?
    3. Do you eat planned snacks instead of just grabbing whatever is around when hungry?
    4. Do you tailor portion sizes to each person’s needs?
    5. Do you plan and prepare meals together once a day?
    6. Do you eat three meals every day?
    7. Do you try to make mealtimes pleasant?
    8. Do you avoid requiring a “clean plate” before leaving the table?
    9. Do you make meals last more than 15 minutes?
    10. Do you eat only in designed areas?
    11. Do you avoid using food to punish or reward?
    12. Do you enjoy physical activities together at least once a week?

REMOVE TEMPTATION: Keep very few high-fat, high-calorie snack foods in the house. Instead stock up on nutritious/healthy snacks, such as pretzels, nuts, fresh fruit, carrots, bagels, and air popped popcorn. Research has shown family members eat what is available most convenient.

OUT OF SIGHT, OUT OF MIND: Keep the healthier snack alternatives, such as fruits and vegetables readily available on the counter or easily visible in the refrigerator. Put cookies and chips in less accessible spots and save for “special” occasions.

HUNGER IDENTIFICATION: Much of today’s eating is in response to “emotional” hunger such as stress, anxiety, boredom, loneliness, and depression rather than physical hunger. You can help yourself and family members differentiate hunger cues and non hunger cues by asking yourself/family members if you are really hungry before getting something to eat.

FOOD IS ONLY FOOD: Never use food as a punishment or reward. Withholding food can make children anxious that they will not get enough food, this stimulating overeating. Similarly, using food as a reward teaches children that some foods are better or more valuable than others.

REGULAR MEALS AND SNACKS: Missing meals frequently leads to unplanned snacking and overeating. Planned snacks help to teach healthy eating habits to all family members.

IMITATE RESTAURANTS: To help learn appropriate portion sizes by pre-portioning meals and snacks rather than serving family style. A general rule is one tablespoon of food per year of age for toddlers and preschoolers.

SHARE THE FUN: Involving all family members when selecting and preparing food has many benefits for you and them. Children are more likely to taste and eat food that they help choose and prepare. Learning through participation also helps everyone feel like they are helping.

SAVOR MEALS AND SNACKS: Mealtime can be a highlight of your family’s day by making it a time for conversation and fun as well as food. No meal should last less than 15 minutes. The stomach needs about 20 minutes to get the message to the brain that it is satisfied. If food is eaten in less than 15 minutes, it is likely you will not feel satisfied. Get out the good china, eat your meal by candlelight, use water goblets, present your food verses just plopping it on the plate.

CREATE SELECTIVE DINING AREAS: Meals and snacks should only be eaten in a few designated areas of the home—the kitchen, the dining room, and perhaps a 3 season porch, deck or patio. Regularly sharing food in conjunction with television watching can lead to overeating and weight concerns. This practice reinforces eating in response to non-hunger cues.

1. 20 chocolate-covered raisins. 87 cal
2. Half a slice of angel food cake with 1 Tbsp thawed, frozen light whipped topping and 1 maraschino cherry. 94 cal
3. 5 Starburst Fruit Chews. 100 cal
4. 1 whole graham cracker, broken into 2 squares. Top one square with 1/4 oz-piece milk chocolate and 1 large marshmallow. Top with the other square and microwave for about 12 seconds. 90 cal
5. Two 1-in. squares chocolate fudge. 86 cal
6. Fruit mix: 3 dried apricot halves, 4 almonds and 1 Tbsp chocolate chips. 100 cal
7. 1 frozen waffle, toasted and topped with 2 sliced strawberries and 1 Tbsp whipped cream. 99 cal
8. 1/2 cup Cocoa Puffs cereal with 1/4 cup skim milk. 81 cal
9. 3 gingersnaps. 80 cal
10. 6-oz tub Yoplait White Chocolate Strawberry nonfat yogurt. 100 cal
11. Half a banana, with 1 Tbsp each chocolate syrup and thawed, frozen light whipped topping. 99 cal
12. 2 fun-size Nestle Butterfinger bars. 68 cal
13. 1 cup sugar-free hot chocolate with 2 Tbsp miniature marshmallows. 66 cal
14. 2 caramel corn cakes. 90 cal
15. 3/4-oz serving baked potato chips (7 to 12 chips) with 2 Tbsp fat-free onion dip. 85 cal
16. 4 wheat crackers with 1 oz reduced-fat cheddar cheese. 87 cal
17. Half a baked potato, with 1 Tbsp each reduced-fat sour cream and salsa. 98 cal
18. 6 medium pretzel twists with 2 Tbsp mustard. 91 cal
19. 7 medium shrimp with lemon to taste. 70 cal
20. Half a medium onion bagel. 97 cal
21. 3 toasted 1/4-in.-thick slices Italian bread, topped with 3 Tbsp chopped tomatoes, 1/2 tsp olive oil, minced garlic and fresh basil. 79 cal
22. 4 pieces plain melba toast. 78 cal
23. 25 pistachio nuts. 85 cal
24. Half a baked flour tortilla with 1 oz avocado and 1 Tbsp salsa. 88 cal
25. 6 cups light microwaveable popcorn. Season to taste. 93 cal
26. Half a toasted whole-wheat English muffin with 1 tsp reduced-fat chunky peanut butter. 85 cal
27. 3 dill pickles. 36 cal
28. 1 baked hash-brown potato patty, with 1 Tbsp ketchup. 79 cal
29. 2 Tbsp hummus on a quarter toasted pita. 93 cal
30. Half a baked sweet potato, mashed with 1 tsp each honey and diet margarine. 96 cal
31. Skinny café latte (2 oz brewed espresso with 1 cup steamed skim milk). 91 cal
32. 1/2 cup cooked couscous and 2 tsp grated Parmesan cheese. 100 cal
33. 1-cup serving canned condensed tomato soup, prepared with water. 85 cal
34. 1 oz light roasted turkey breast, with 1 tsp yellow mustard and 1 leaf romaine lettuce on 1 slice toasted light whole-wheat bread. 94 cal
35. 2 low fat chocolate chip cookies (store-bought), heated in microwave for 10 seconds. 90 cal
36. 1/2 cup prepared plain instant oatmeal, with 2 Tbsp frozen blueberries and cinnamon to taste. 82 cal
37. 1 slice toasted raisin bread with 1 Tbsp fat-free cream cheese. 86 cal
38. 1/4 cup egg substitute omelet, filled with 1 Tbsp reduced-fat cheddar cheese and 1/4 cup diced tomatoes. 88 cal
39. 1 cup green tea with 2 tsp sugar. 30 cal
40. 10 baby carrots with 2 Tbsp fat-free ranch dressing. 90 cal
41. 1/2 each green and red bell pepper, sliced and dipped in 2 Tbsp light Thousand Island dressing. 80 cal
42. 1/2 cup canned pine-apple chunks, packed in juice. 75 cal
43. 1 chocolate-dipped strawberry. 62 cal
44. 5 small celery ribs, stuffed with 2 tsp peanut butter and 1 Tbsp raisins. 100 cal
45. Half a medium grapefruit with1 tsp sugar. 38 cal
46. 1 each sliced medium tomato and red onion with 2 Tbsp low fat Italian salad dressing. 100 cal
47. 1/2 cup low fat cottage cheese blended with 4 Tbsp fresh blueberries 100 cal
48. 1 small baked apple with 11/2 Tbsp light pancake syrup. 97 cal
49. 1/2 cup light vanilla ice cream with 2 Tbsp frozen raspberries. 100 cal
50. 1/4 cup cooked soybeans seasoned to taste. 64 cal

Obesity is a serious, chronic disease that is known to reduce life span, increase disability, and lead to many illnesses. It is the second leading cause of preventable death in the U.S. Smoking is number one.

I have been practicing medicine since 1984, and have treated many patients whose diseases were directly or indirectly related to their excess weight. In most cases these illnesses could have been avoided, or lessened in severity, by maintenance of a lower weight (less body fat).

The Bad News:

In addition, overweight individuals suffer decreased functioning in many aspects of their lives, and experience social and economic discrimination.

The Good News:

20 oz. Potatoes, peeled and cubed
1/2 of a 1 oz. Package of Dry Ranch Mix
1 Pound Boneless/Skinless Chicken Breasts, cubed
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
1/4 Cup Fat Free Sour Cream
1/4 Cup Finely Chopped Onion
Salt and Pepper to Taste

Spray crock pot with non-stick cooking spray.
Mix all ingredients together and place into crock pot.
Cook on low for 6-8 hours or high for 4-6 hours.

Serves: 5 (1 Cup Each)
Per Serving: 242 Calories; 3g Fat (12.9% calories from fat); 24g Protein; 28g Carbohydrate; 2g Dietary Fiber; 61mg Cholesterol; 1088mg Sodium. Exchanges: 1 1/2 Grain (Starch); 3 Lean Meat; 0 Vegetable. WWP: 5

8 oz. Boca Meatless Ground Burger
1 (1.25 oz.) Package Taco Seasoning Mix
1/2 Cup Water
1 (8 oz.) Can Pillsbury Reduced Fat Crescent Rolls
1 (8 oz.) Can Fat Free Refried Beans
3 Slices 2% American Cheese
Nonstick Cooking Spray
Garlic Powder
Dried Parsley
Cayenne Pepper

Preheat oven to 350 degrees. In a large skillet, combine the Boca, taco seasoning and water. Cook over medium high heat, stirring often until thick. Allow to cool slightly. Spray a large cookie sheet with non-stick cooking spray. Unroll the crescent rolls and press the seams together to form a large rectangle. You may need to spread the dough out a little bit to make it thinner and bigger, but don't allow any holes to rip through on it. Spread the crescent rectangle with the refried beans leaving about an inch border around the outside. Top with the cheese slices down the middle, followed by the meat mixture, but only put the meat mixture on the bottom half of the rectangle and try and keep it away from each end of the dough, or it will spill out when you roll it. Starting with the edge closest to you (the long side), roll the dough to the top edge. Pinch the dough together to seal and then pull the ends together to form a circle. Pinch the ends together to seal. Spray the top of the dough lightly with non-stick cooking spray and sprinkle with a little garlic powder (to taste) and parsley and Cayenne (for color). Bake for 20-25 minutes or until the crust is browned. Cool. Slice and serve with shredded lettuce, tomatoes, fat free sour cream or salsa for additional points.

Serves: 6
Per Serving: 255 Calories; 8g Fat (28.2% calories from fat); 15g Protein; 31g Carbohydrate; 5g Dietary Fiber; 5mg Cholesterol; 1110mg Sodium. Exchanges: 0 Other Carbohydrates.
WWP: 5

10 Pillsbury Buttermilk Biscuits
10 Ounces No Sugar Added Apple Pie Filling
10 Pieces of Kraft Caramel Squares
3 tablespoons Splenda Granular
1/8 teaspoon Cinnamon

Preheat oven to 400 degrees. Place the apple pie filling into a microwave safe container and cut the apple pieces into smaller pieces using kitchen scissors. Microwave on high for 2-3 minutes, or until the apples are tender. Stir in Splenda and cinnamon. Set aside. Spray a muffin pan with butter flavored non-stick cooking spray. Separate the biscuits and flatten each one with the palm of your hand until they're big enough to come half way up the well of the muffin tin. Divide the apple pie filling between each biscuit (approx. 1 tablespoon each). Cut each caramel into 4 pieces and place on top of the pie filling. Bake for 10 minutes or until the biscuits are done. Be careful not to over bake. Allow to cool slightly. Caramel will be very hot on top!

Serves: 10
Per Serving: 95 Calories; 1g Fat (11.4% calories from fat); 2g Protein; 19g Carbohydrate; trace Dietary Fiber; 1mg Cholesterol; 210mg Sodium. Exchanges: 0 Grain (Starch); 0 Fat; 1/2 Other Carbohydrates. WWP: 2

Chocolaty brownies topped with crunchy rice cereal are a winning combination. Spice them up by adding 1 teaspoon of cinnamon and 1/4 teaspoon of cayenne pepper, or 1 to 2 teaspoons of powdered coffee, to the batter.

Ingredients:
3/4 cup all-purpose flour
1/2 tsp baking powder
1/2 tsp table salt
5 Tbsp unsweetened cocoa
1 cup sugar, granulated
1/2 cup light cream cheese, softened
2 large egg(s), divided into yolks and whites
1 tsp vanilla extract
1/2 cup crispy rice cereal
2 Tbsp powdered sugar
1 Tbsp butter, melted

Preheat oven to 350°F. Place 2 sheets of nonstick aluminum foil in bottom and up sides of a 9- X 9-inch baking pan (or place regular foil in pan and coat it with cooking spray).

Cream granulated sugar and cream cheese together in a large bowl until light and fluffy. Add egg yolks, one at a time, beating until fully combined; mix in vanilla. Slowly blend flour mixture with cream cheese mixture.

Whisk egg whites until soft peaks begin to form; fold egg whites into brownie mix and then spread brownie batter evenly in prepared pan.

Combine cereal, powdered sugar and melted butter in a small bowl; sprinkle on top of brownies. Place pan on middle rack in oven and bake just until center sets, about 25 to 30 minutes. Cool completely and cut into 12 pieces.

Autumn Soup
Serving Size : 8
Points: 4 points per 2 cups

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound extra lean ground beef
1 cup chopped onion
4 cups water
1 cup carrots -- diced, *see Note
1 cup celery -- diced, *see Note
1 cup potatoes -- cubed, pared, *see Note
2 teaspoons salt
1 teaspoon bottled brown bouquet sauce
1/4 teaspoon pepper
1 each bay leaf
1/8 teaspoon basil
6 large tomatoes -- *see Note

- In large saucepan, cook and stir meat until brown. Drain off fat. Stir in onions with meat and cook until onions are tender, about 5 minutes.
- Stir in remaining ingredients, except tomatoes; heat to boiling. Reduce heat; cover and simmer 20 minutes.
- Add tomatoes; cover and simmer 10 minutes longer or until vegetables are tender.

Description:
"Simple soup for a cold day."
Yield:
"8 cups"

NOTES :
*Tomatoes - you can substitute 1 can (28 ounces) tomatoes (with liquid) for the fresh tomatoes. Reduce water to 3 cups. Stir in with remaining ingredients; heat to boiling. Reduce heat; cover and simmer 20 minutes. The canned tomatoes break apart and give a rosy color.

*For a fast and easy version of this soup: I use diced canned tomatoes (2 small cans); substitute carrots, celery and potatoes with a large bag of frozen soup vegetables. Add all together after browning meat and onion; bring to a boil and cook about 20 minutes.

Volume 3 Number 1	http://health.groups.yahoo.com/group/foww/
January/February, 2007	Newsletter Editor: Kammy