News_Sep2007

Prepare yourself for Autumn!
Well friends, we have just about made it through Summer along with all the parties, picnics, and travel. Kids are headed back to school and we can settle down and get serious about our healthier eating habits. It's the perfect time to get some of those pounds off before we have to face the dreaded "HOLIDAYS". The weather is cooling off and you can get outside and enjoy riding your bicycle, take a walk, or rake those leaves. Let's set our sights on that allusive goal we've been striving for. Let's all enjoy this time together!

Announcement:
For the top 3 "losers" of the Halloween Challenge, Kammy is offering a prize. I don't want to let the cat out of the bag, but I hear it's going to be very nice. I know you'll all work hard to be in the Top 3.

Yisraela................22.0 lbs.
Barb B.................14.0 lbs.
Chelsea.............13.4 lbs.
Linda..............13.0 lbs.
Helen............11.0 lbs.
Gina.........10.0 lbs.

Helen has been a continuing inspiration to all of us. We have followed her story through her ups and downs, and I look forward to following her continued success.

We all have songs that seem to make our bodies start moving - whether it is dancing, walking, a cardio workout, biking, jogging or just playing around, having music on makes you want to move. This list is compiled of some songs that can perk up your mood and get you moving. Try them out. If you like one, two or all of them, download them onto your iPod or perhaps make a CD - turn up the music on your stereo or plug in those earphones and GET MOVING! If you have a particular song that gets your body moving please submit it to Chelsea at FOWWMAIL@aol.com for consideration to be placed on a future newsletter.

Fresh Air Fitness
Submitted By: Chelsea

This is my last Fresh Air Fitness submission for the spring/summer seasons. In the next newsletter edition this section will become an Exercise/Fitness Tips section. I still would love suggestions, so please if you have one submit it to Chelsea at FOWWMail@aol.com and it will be considered for a future newsletter.

Fitting in getting some fresh air in our busy, hectic lives can be difficult for many. We seem to do everything else sometimes except take time out for ourselves and enjoy what beauty the outdoors has to offer. For this edition I suggest for you to do something very simply - take a walk. Start small if you are apprehensive, perhaps walk just around the block, and then work your way up from there - maybe stretch it out to 2 blocks, etc. The colder months are just around the corner and we need to take advantage of the nice weather now, before many of us start feeling that cooped up feeling that hits so many of us in the colder months. So, take a walk - enjoy the smells, take in the scenery and capture the beauty of the changing seasons.

The purpose of this section is to get you to venture outdoors and open your senses to getting some fresh air fitness. Being outdoors and breathing in fresh air can energize your mind and body - not to mention, in most cases, it's free! I hope during these last few weeks of summer and the beginning of fall you are motivated to get outside using some of my suggestions. Perhaps you will use these suggestions to get yourself up off the couch or to break up the monotony of your indoor workout routine and as Anna Nalick says - "Just Breathe."

There has been a lot of talk lately with short bouts of exercise. It is reported that short bouts of exercise can reduce blood pressure and improve over all fitness. I have collected some articles to share with you on this topic. Even if you can just walk 10 minutes a day over your lunch break, this is much better then nothing at all. Every step counts! Or just have time at night when watching TV to lift your hand weights or sit and bounce on your exercise ball. Just think if you did something little 10 minutes a day 6 days a week, this would add up to 1 hour of exercise! I am sharing an article I found on this topic. I challenge everyone to 10 minutes of "something" a day - how about running up and down your stairs????? Remember, you should consult with your physician before starting any exercise program.

Short Bouts of Exercise Pay Off
3 half-hour walks per week shed pounds, lowered blood pressure, study found

TUESDAY, Aug. 14 (HealthDay News) -- When it comes to exercise, a little may go a long way.

A new study finds that even low amounts of weekly physical activity can reduce blood pressure and improve overall fitness in adults, a new study finds.

The 12-week study published in the current issue of the Journal of Epidemiology and Community Health, included 106 healthy, but sedentary, people ages 40 to 60.

Researchers at Queen's University in Belfast, Ireland, had 44 of the participants do 30 minutes of brisk walking five days a week, while 42 others did 30 minutes of brisk walking three days a week. The rest of the participants maintained their normal lifestyle.

By the end of the study, there was a significant reduction in systolic blood pressure and waist and hip girth in both groups of walkers, along with an increase in overall fitness. The non-walkers had no changes in any of these areas.

The authors noted that even slimming a few centimeters off hip and waist circumference and gaining a slight reduction in blood pressure is enough to reduce the risk of dying from cardiovascular disease.

Currently, it's recommended that adults get at least 30 minutes of moderately strenuous exercise at least five days a week. But many people find it difficult to meet that goal. This study shows that people can still gain health benefits even if they can only manage three sessions of moderate intensity exercise a week, the authors said.

More information:
The American Academy of Family Physicians has more about exercise.
-- Robert Preidt
SOURCE: British Medical Journal, news release, Aug. 13, 2007

Move Just a Little, Live Longer
You don't have to run marathons to get healthy, experts say

Pepperidge Farms has some new pouches. There are several different flavors. The one that I have tried is the Dark Chocolate Chunk Cookies. They were okay. A nice treat if you like chocolate chip cookies. They are not soft at all. I would give them a B-.

There are now 100 Calorie packs of Twix Candy Bars, M&M's and 3 Musketeers. I have tried the Twix Candy Bars. Now there is no difference between these and the regular candy bars except they are already portioned to be 100 calories or 2 points a piece. My thing with this is you can spend less money and get the fun size candy packets and get the same amount. As for taste I give these an A+ however price wise I am not sure it is worth it.

My last find and my favorite this time around is the new Weight Watcher Ice Cream Sundae Cones!! They come in 2 flavors one is chocolate and one is vanilla. They are soo good!!!!! I have only tried the chocolate but give it an A+. The only problem I have is I can't find them at Wal-Mart! See Product Review below for more information.

Sometimes, it's not always easy to tell which is which. Here are guidelines for telling the difference:

Hunger is the feeling you get when you experience a normal and gradual drop in blood sugar about four or five hours after a meal. It's your body's way of telling you that you're past due for your next meal.

Cravings, on the other hand, happen within a couple of hours after your last meal. They are usually brought on as a result of reactive hypoglycemia, a process where your brain detects too-low blood sugar and your body starts to crave foods that will provide the fastest fix - usually a high-GI carbohydrate. Reactive hypoglycemia is a vicious cycle. Once you eat a high-GI carb to curb your cravings, you've set yourself up for another quick drop in blood sugar - which will, in turn, make you crave more carbs.

It may not always be possible to tell whether you are experiencing cravings or legitimate hunger. That is why it's best to eat consistent, regular meals and to enjoy healthy snacks throughout the day. If you don't give your body the chance to be hungry, you won't be at risk of experiencing cravings.

Pop-Secret Snack Size 100 Calorie Butter Popcorn from General Mills is my favorite snack when I'm craving something slightly salty and crunchy. There are 10 pkgs per box.

You will also find the Snack Size 100 Calorie Kettle Corn for that slightly sweet flavor or Pop Secret Snack Size 100 Calorie Variety Pack Butter & Kettle Corn. Each bag is only 2 points per bag.

Hey... you'd think a big, honkin', sauced-up chocolate ice cream cone has to be off-limits, right?! Wrong-o, Snackpants! Weight Watchers Giant Chocolate Fudge Sundae Cones are an amazing, guilt-free ice cream indulgence. Each chocolate ice cream filled sugar cone (complete with chocolate topping!) contains just 140 calories and 4 grams of fat! And just like Nestlé's calorie-packed Drumstick, the inside of the WW cone is coated with chocolate. Mmmmmm! In fact, these are pretty much identical to Nestle Supreme Triple Chocolate Drumsticks in every way except for the nutritionals (we're talkin' a difference of 8 Points, people!). And, unlike pints or (eeeks) gallons of ice cream, each cone is individually wrapped, so you'll be less likely to eat more than one serving (unless you decide to shove a second cone down your gullet, which we do NOT recommend!). Bottom line? Weight Watchers Giant Sundae Cones ROCK!

Serving Size: 1 cone
Calories: 140, Fat: 4g, Sodium: 85mg, Carbs: 30g, Fiber: 4g, Sugars: 12g, Protein: 3g

*2 Points!

Weight Watchers Ice Cream Cups - Have you seen the new flavors these portion-controlled ice cream cups come in? There's Chocolate Chip Cookie Dough (2 Points!), Chocolate Fudge Brownie (2 Points!), Mint Chocolate Chip (2 Points!), and Turtle Sundae (3 Points!). Yum!!!

Green Giant Health Blends Hit Shelves - These flavored veggie mixes each have a special spin - there's Healthy Weight, Healthy Vision and Immunity Boost - and all are packaged microwave-ready and taste delicious! They're rolling out now, so scour the freezer aisle carefully.

NEW! Warm Delights Minis

Looking to satisfy those chocolate cravings without a guilty conscience? Betty Crocker introduces Warm Delights Minis - the most decadent warm dessert 150 calories can buy! (3 WW Points)

Available in three mouthwatering flavors - Molten Chocolate Cake, Molten Caramel Cake and Chocolate Raspberry Decadence.

Try Warm Delights Minis as a rich satisfying dessert or yummy mid-day treat just for you!

People come in all shapes and sizes. The amount of muscle, bone and fat we carry makes our bodies unique. Don’t like your body type? Blame your parents. You inherited your body type from them and their parents before them.

Which Body Type Are You?

Everyone can fit into one of three body type categories: Mesomorph, Endomorph or Ectomorph.

Mesomorphs are muscular and short. Their bone frame may be large and their bodies gain muscle easily. They can gain fat, but not as easily as Endomorphs. Examples are singer Madonna and actor Russell Crowe.

Endomorphs, are soft and curvy. Their bodies want to gain fat but resist gaining muscle. Their bone frames may be small, medium or large. Examples are newsmaker Monica Lewinsky and actor Philip Seymour Hoffman.

Ectomorphs are tall and skinny with delicate bones and light muscles. Their bodies resist gaining both muscle and fat. Their bone frames are usually small. Five percent of the population has this body type. Examples are singer Whitney Houston and singer Mick Jagger.

Most people are a combination of two body types--Mesomorph and Ectomorph or Mesomorph and Endomorph. There are more mixed types than pure types. Think of the range of Body Types along a continuum:

X (I am here)
------------------------------------------------------------------------------------------------------------------
< Endomorph Mesomorph Ectomorph >

Why Care?
If you learn to love the body you have, you'll never be disappointed. Every body type can be fit and healthy.

Another reason to care is because underestimating or overestimating your body type and frame size can dramatically affect if you are living healthily.

Living With Your Body Type
Your body type does not change the rules for good nutrition. Maintain a diet of vegetables, fruits, whole grains, skim milk, fish, lean meat, poultry, beans and nuts. Choose foods that are low in animal fat and added sugars and eat sensible portion sizes. Get aerobic exercise for at least 30 minutes a day. Aerobic exercise conditions the heart and lungs.

You can tailor your exercise routine to body type. Besides 30 minutes of aerobics, ectomorphs can switch off every other day to weight workouts to build muscle, endomorphs can do longer aerobics and weight train to build muscle, and mesomorphs might train with lighter weights to avoid bulking up and, of course, do aerobics.

Sources:
William H. Sheldon, The Varieties of Human Physique: An Introduction to Constitutional Psychology (New York: Harper & Brothers, 1940).

Most of us start off on our WW journey full of hope, determination, and goals. As we progress on our journey we work as hard on keeping those things in perspective as we do on following the program. As we grow smaller in size we seem to grow larger in confidence and faith in the journey. Every once in a while, however ambitious we may be, we stray from that path and find ourselves on a slippery slope and cannot seem to find our way back.

It is not that bad that we found ourselves there. Life happens. Problems and stresses arise in everyone's life. We don't always react in ways that make us proud, but there we are. What really matters is what happens while we are there - on that little side trip of our journey.

First of all, it is essential when this happens that we are not too hard on ourselves. Quite simply, we are human and sometimes we mess up. Most of us were in a deep enough rut of self-deprecation when we started WW and are probably quite capable of getting back to that place quite easily where we just don't care about ourselves anymore. This is our first quest - not to fall into that negative trap; admit we are messing up and even give ourselves permission to mess up. That mindset will put US back in control.

Second, we need to look as closely as we can at what we are doing. If we can step back a bit and observe what we are doing. When things get rough, what foods do we seek out? Can we see a pattern to our eating? Can we determine what we are feeling when we make food choices that we know are not the best? Can we learn more about ourselves and our eating during this time?

Lastly, we need to look for opportunities to get back on program. We all know that so much of the success of the Weight Watchers program is centered on the right mindset. We need to seek out and find the opportunities that may help us re-capture the mindset we need. We can try to do parts of the program: keep up with the water, try to stay OP at least until lunchtime or from dinner to bedtime, etc. We will most likely fail several times, but one of the times we see an opportunity, the mindset will follow and we will be back on track and with the program.

When we do get that mindset back and are once again on the right road of our journey, it is again important that we are not too hard on ourselves for falling off the wagon. We need to focus on the future and the positive, not on the past and our shortcomings. Take what we have learned about ourselves during our 'break' and use it to better ourselves in the future.

Learning to change old habits does not usually come easily. We will find ourselves slipping from time to time. We just need to make sure that we see this slipping as a blip and not as a complete return to our old ways. Once we've made the commitment to seek a healthier life and lifestyle it is a difficult goal to ignore.

Introducing Progresso Light!

The world's only soup with a zero POINTS value per serving with the endorsement of Weight Watchers.

Incredible Flavor That Doesn't Taste Light

How do we pack so much flavor into an incredibly satisfying serving that's only a POINTS value of zero? With Surprisingly hearty staples like pasta, beans, corn and rice. With wonderfully flavor-packed vegetables like tomatoes, carrots and peppers. If you didn't read the label, you'd never guess these were light soups. Each delicious serving has about 4 grams of fiber, a full serving of vegetables and only 60 calories. That's 50% fewer calories than in regular ready-to-serve soup.

Try all 5 flavors:

Italian-Style Vegetable
A colorful array of six different garden vegetables, penne pasta and a blend of flavorful herbs and spices.

Try a recipe: Vegetarian Italian Pasta Skillet Dinner

Vegetable & Noodle
A plentiful array of garden vegetables, curly noodles and flavorful herbs and spices you can actually see.

Try a recipe: Dijon-Dill Chicken and Noodles

Home-Style Vegetable & Rice
Brimming with garden flavor and a colorful combination of garden vegetables, wild rice, herbs and spices.

Try a recipe: Asian Pork and Vegetable Stir-Fry

Southwestern-Style Vegetable
A beautiful bouquet of six different garden vegetables, hearty black beans and plenty of spice.

Try a recipe: Chicken Enchilada Casserole

Autumn Soup

Recipe By :
Serving Size : 10

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 pound Laura's 96% Lean Ground Round
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.

Yield:
"10 cups" = 2 points per serving
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Per Serving: 97 Calories; 2g Fat (19.1% calories from fat); 11g Protein; 9g Carbohydrate; 2g Dietary Fiber; 24mg Cholesterol; 486mg Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat.

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); substitue 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.

Pork Chops with Sauteed Apples and Sauerkraut

Recipe By : Weight Watchers TurnAround Program Cookbook
Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
4 each pork loin chops -- (1/4 pound) center-cut, about 1/2-inch thick, trimmed of all visible fat
1/2 teaspoon salt
1/4 teaspoon pepper -- freshly ground
2 teaspoons safflower oil
3 medium apples -- peeled, cored, and cut into 1/4-inch-thick slices
1/4 teaspoon cinnamon
1 cup sauerkraut -- drained
1/2 teaspoon caraway seeds

Sprinkle the pork with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat. Add the pork and cook until browned and cooked through, 3-4 minutes on each side. Transfer to a plate and keep warm.

Heat the remaining 1 teaspoon oil in the skillet. Add the apples and cinnamon. Cook, stirring occasionally, until the apples begin to brown, 3-4 minutes. Add the sauerkraut, caraway seeds, and the remaining 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook until the sauerkraut begins to brown, 2-3 minutes. Serve with the pork.

Serving: 1 pork chop with 1/2 cup sauerkraut-apple mixture.
Points per serving: 5
Core: 0
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Per Serving (excluding unknown items): 222 Calories; 8g Fat (31.7% calories from fat); 20g Protein; 19g Carbohydrate; 4g Dietary Fiber; 47mg Cholesterol; 695mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 1/2 Fat.

Cappelini Pomodora

Serving Size : 2

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1/4 small onion -- chopped
2 tablespoons garlic -- chopped
2 tablespoons basil leaf -- chopped
1 can tomatoes, canned -- diced
2 cups spaghetti, whole wheat, cooked
1 tablespoon olive oil
1 tablespoon balsamic vinegar

Saute onion in olive oil until tender. Add garlic and basil.
Stir in tomatoes. Simmer about 10 minutes.
Add balsamic vinegar. Simmer 5 minutes more.
Salt & pepper to taste.
Stir in butter until melted and blended in.
Cook spaghetti until tender.
Serve sauce over spaghetti. Sprinkle with parmesan cheese, if desired.

Yield:
"2 servings" = 5 points per serving
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Per Serving (excluding unknown items): 263 Calories; 8g Fat (24.5% calories from fat); 9g Protein; 44g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 88mg Sodium. Exchanges: 2 1/2 Grain(Starch); 1 Vegetable; 0 Fruit; 1 1/2 Fat.

EASY GARDEN BAKE From: http://www.bettycrocker.com
Serves: 6 (105 cal, 3g fat, 1g fiber) 2 Points per serving

1 c chopped zucchini
1 c (1 large) tomato, chopped
1 c (1medium) onion, chopped
1/3 c grated parm cheese
1/2 c reduce fat Bisquick mix
1 c skim milk
2 eggs
1/2 tsp salt
1/8 tsp pepper

Heat oven to 400F. Grease a 9" pie plate. Layer Zucchini, tomato, onion and
cheese in pie plate. Stir remaining ingredients until blended. Pour into pie
plate. Bake about 35 minutes or until knife inserted in center comes out clean.
cool 5 minutes.

Sift together flour, sugar, baking powder and salt.  Set aside.

In a large bowl, combine cereal and milk. let stand 5 minutes until cereal softens.

Add egg , applesauce and banana and 1 teaspoon banana extract.  Beat well.

Add flour mixture, stirring only until combined. portion batter evenly into

12 sprayed 1- 1/2 muffin cups. Bake at 400F for about 20 minutes or until lightly browned.

 WW Banana Pudding

Serving Size : 4

Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 package Instant Vanilla Pudding, SF FF
2 cups milk, 1% lowfat
2 small bananas -- sliced 1/4-inch thick
4 each graham cracker -- break into squares

Mix FF/SF Instant Vanilla Pudding Mix with milk, according to package directions
Spoon 1 tbls pudding into each bowl.
Top with graham cracker square
Add slices of banana
Spoon 2 tbls pudding over bananas
Repeat cracker, banana slices, pudding.
Cover each dish with plastic wrap and place into refrigerator.
When ready to serve top with Cool Whip Free.

Description:
"Banana Pudding - 3 pts"
Yield:
"4 servings"
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To view previous Newsletters:

Email your suggestions or comments to....

Volume 3 Number 4	http://health.groups.yahoo.com/group/foww/
September/October, 2007	Newsletter Editor: Diana

Fresh Air Fitness
Submitted By: Chelsea

NEW! Warm Delights Minis

Which Body Type Are You?

Why Care?
If you learn to love the body you have, you'll never be disappointed. Every body type can be fit and healthy.

Sources:
**William H. Sheldon, The Varieties of Human Physique: An Introduction to Constitutional Psychology (New York: Harper & Brothers, 1940).**

Introducing Progresso Light!

Fresh Air Fitness Submitted By: Chelsea

NEW! Warm Delights Minis

Which Body Type Are You?

Why Care? If you learn to love the body you have, you'll never be disappointed. Every body type can be fit and healthy.

Sources: William H. Sheldon, The Varieties of Human Physique: An Introduction to Constitutional Psychology (New York: Harper & Brothers, 1940).

Introducing Progresso Light!

Fresh Air Fitness
Submitted By: Chelsea

Why Care?
If you learn to love the body you have, you'll never be disappointed. Every body type can be fit and healthy.

Sources:
**William H. Sheldon, The Varieties of Human Physique: An Introduction to Constitutional Psychology (New York: Harper & Brothers, 1940).**