meeting topic

This weeks meeting topic , starting Sunday: Anchor Yourself!

Crock Pot Mexican Minestrone

Crock Pot Mexican Minestrone
6 servings @ 6 each
Toasted Pita Chips
1 whole pita @ 4 each
2 /15ozblackbeans,rinsed&drained
2 /14ozstewedtomatoesw/onion,celery,etc 14 oz can whole kernel corn
14 oz can FF chicken broth
2 c chopped potatoes
1 c salsa
14 oz can cut green beans
Combine all ingredients into a large crock pot. Cook on low for 7 hours or until veggies are tender.
Spray each pita with no-stick spray and sprinkle with seasoned salt to taste. Toast until crispy. Serving: 1 pita
6 pitas, cut into wedges
(No stick spray, seasoned salt)

“Ability is what you are capable of doing. Motivation determines what you do. Attitude determines how well you do it. ”

Being healthier, fitter, and so on will have positive and maybe unexpected ripple effects. However, even as a slimmer person you’ll still have a bad day in the office, moments of self-doubt, or times when you feel undervalued.
Many people feel let down when they become slimmer and then find that being slim doesn’t solve all their problems in one go. They then revert to eating poorly again. Don’t fall into this trap.
You have lots of different needs which need to be fulfilled in life. Being slimmer, healthier, and fitter is just one of them.

Scv tomorrow

Tomorrow is the big day for Santa Clarita Weight Watchers.  Come by and check us out at the new center. River Oaks Plaza, next to Sprouts.

meeting topic

Be sure to come in to a meeting and hear all about the meeting topic: Fill up, with Fiber!

BROCCOLI

BROCCOLI = When Mom told you to eat your broccoli, she knew what she was talking about! 

Broccoli, trees, dinosaur bushes or  ”The Other Gaseous Vegetable” are just a few names this wonderful green vegetable goes by. And while it may sometimes be a challenge to get your kids (or yourself) to eat it, it’s well worth the effort. Broccoli is proving itself to be a real contender in the fight against cancer. In a new study, researchers found compounds in broccoli and other cruciferous vegetables called isothiocyanates (ITCs) appear to target and block mutant p53 genes associated with cancer growth. And if that isn’t enough, did you know that broccoli has as much calcium as a glass of milk and more vitamin C than an orange? Love it or hate it, you  should be eating it!

Crock Pot Lemon Chicken

Crock Pot Lemon Chicken
6servings@6each
Oriental Rice
1⁄2cup@3each Strawberries –1⁄2cup@0each
Crock Pot
2 lbsbonelessskinlesschickenbreasts 1⁄4clemonjuice&2Tlemonzest
1 c FF chicken broth
1 med onion, chopped
(2 T olive oil, 2 T vinegar, 1⁄2 t dried oregano,
1⁄2 t salt, 1⁄8 t pepper, 1⁄2 t paprika, 2 T cornstarch) 1⁄2 c light sour cream
Cut chicken into chunks and place into crock pot. Combine lemon juice & zest, broth, onion, olive oil, vinegar, oregano, salt, pepper, & paprika;pouroverchicken&mixwell. Cover& cook 8 – 9 hours on low. Combine cornstarch & sour cream; add to crock pot & combine into chicken. Cover & cook on high for 20 – 30 minutes more or until sauce is thickened.
Prepare rice as directed. Serving: 1⁄2 cup

Herbed-Up Spring Chicken Packet

    
Spring is here, and that means green grass, warm weather, and new foil-pack recipes. We can't deliver foliage and sunshine via email, but we CAN offer up a couple of those FP recipes right now. Look!


    

Herbed-Up Spring Chicken Packet
1/2 of recipe (1 chicken breast with about 3/4 cup veggies): 213 calories, 4g fat, 667mg sodium, 15.5g carbs, 3.5g fiber, 7g sugars, 28.5g protein -- PointsPlus® value 5*

Those cherry tomatoes... That fresh basil... This recipe will rock your FACE off! Well, hopefully you'll still have a face -- you'll need it for chewing purposes.

Ingredients:
2 cups cherry tomatoes
1 tsp. olive oil
2 tsp. chopped garlic
1 tsp. finely chopped fresh thyme
1/2 tsp. each salt and black pepper
Two 4-oz. raw boneless skinless chicken breast cutlets, pounded to 1/2-inch thickness (see HG Tip!)
1 cup chopped onion
1/2 cup finely chopped fresh basil

Directions:
Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray.

In a medium bowl, drizzle tomatoes with olive oil and toss to coat. Sprinkle with garlic, thyme, and 1/4 tsp. each salt and black pepper. Mix well.

Season chicken with remaining 1/4 tsp. each salt and black pepper, and lay cutlets on the center of the foil. Top with seasoned tomatoes, onion, and basil. Cover with another large piece of foil.

Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 25 minutes, or until chicken is fully cooked.

Cut packet to release steam before opening entirely. Serve it up!

MAKES 2 SERVINGS

HG Tip! To pound a chicken cutlet, either lay it between two pieces of plastic wrap or place it in a sealable bag, squeeze out the air, and seal. Using a meat mallet (or other heavy utensil with a flat surface), pound it until uniform in thickness.

BEANS

BEANS = Beans provide a ton of fiber to your healthy eating plan. They also provide a host of other health benefits as well. Beans, or legumes, are considered one of the healthiest foods you can eat. They are an excellent source of protein and fiber which may help lower cholesterol levels while possibly reducing the risk of many different cancers. Beans are considered an “incomplete” protein, because they don’t contain all 9 amino acids our bodies need. While it is important to get all amino acids, you don’t have to get them from meat. In fact, due to the high fat content and use of antibiotics in meat, it should be eaten in moderation (organic meats are best). To get the most out of beans, you should combine them with a grains such as brown rice, corn or wheat. Combining beans with one of those items helps form complete proteins which are a high quality substitute for meat. However, you do not need to combine them in the same meal to get the combination of amino acids. Consuming these foods in the same 24 hour period is more than sufficient.

While beans contain a load of health benefits, they also taste delicious. And due to the huge variety of beans available, you can take your pick as to which ones you would like to add to your diet. While most beans hold the same benefits, different types of beans may contain more or less of a certain benefit. Eat a variety of beans and legumes to reap the maximum health rewards.

ARTICHOKES

ARTICHOKES = While it can be tough to eat these without drenching them in butter or mayo, these fabulous green globes may actually lower your cholesterol. If you can’t remember the last time you dug in to an artichoke, you might want to consider adding this wonder veggie to your healthy eating plan. Artichokes contain large amounts of powerful antioxidants, which may help prevent cancer and heart disease. A study done in Germany in 2000 shows the possibility that artichokes may help lower cholesterol while balancing blood glucose levels and their cyanic properties may help the body excrete blood cholesterol. Artichokes contain a great deal of potassium. Potassium helps the body handle excess sodium which in turn helps with hypertension. They also have an antioxidant capacity of 7,904 per serving. Always choose the freshest looking artichokes when purchasing. Steam them and eat with a healthy dip.

Santa Clarita opening!!!!

It’s official!! We were issued our green light today.  Our opening day will be Tuesday March 27, 2012.

What to eat
Quick ideas
Low-fat cheese and tomato slices on a whole-wheat English muffin
High-fiber cereal with fat-free or lowfat milk and dried or fresh fruit
Peanut butter and jelly on multi-grain bread
Low-fat yogurt and a grain-rich cereal bar
A banana and a small handful of peanuts or almonds
A smoothie made from fat-free or light vanilla yogurt with skim milk, ice cubes and berries
Egg whites scrambled in a nonstick pan with vegetables, served with light toast

Easy/Weekday Recipes
Individual Ham, Cheese and Veggie Frittatas
Eating one of these before you dash off to work tastes like a big step up from cold cereal or a dish of yogurt.

Slow Cooker Blueberry Coffee Cake
If your slow cooker has a timer, the smell of this cake alone would be quite a morning wake up call… Otherwise, make it after dinner and set it out to cool before bedtime.

Fancy/Weekend Recipes
Savory Vegetable Strata
What a great dish this is to make ahead and have warming in the oven when your brunch guests arrive. Either fruit salad or green salad on the side would round out the menu nicely.

Whole Grain Banana Pancakes with Blackberry Syrup
Since most of us don’t have pancakes too often, they really taste like a special weekend treat. This recipe especially — the whole grains, bananas and blackberries are fantastic together.

Weight Watchers Recipe

Weight Watchers Recipe

Ratings (0)
5PointsPlus Value
Prep time:  15 min
Cook time:  8 min
Serves: 4
A super main course - complete with a homemade dipping sauce - for those who love spice.
Ingredients
1/4 cup(s) canned chipotle peppers in adobo sauce, divided  
1/2 cup(s) reduced-fat sour cream  
      2 Tbsp poblano chile, finely minced, divided  
2 Tbsp fresh lime juice, divided  
1/2 tsp lime zest, finely minced (optional)  
2 tsp olive oil  
      1 pound(s) uncooked shrimp, jumbo-size, shelled and deveined  
Instructions
To make dipping sauce, working in a small bowl, mash 1 tablespoon chipotle pepper in adobo sauce with back of a spoon; add sour cream and 1 tablespoon each poblano pepper and lime juice. Add lime zest, if using; mix well and chill.

To make shrimp, set a medium skillet over medium heat; add oil. When oil begins to shimmer, add remaining chipotle peppers in adobo sauce and remaining poblano pepper; break up peppers with back of a wooden spoon and cook until oil turns reddish. Add shrimp to skillet; cook until pink and no longer translucent, about 2 to 2 1/2 minutes per side.

Remove shrimp to a serving plate and drizzle with remaining tablespoon lime juice. Serve shrimp with dipping sauce on the side. Yields about 3 1/2 ounces shrimp and 2 tablespoons sauce per serving.
Notes
This recipe is easily doubled if you’re serving a crowd.

No matter how far or near you are to your ultimate weight-loss goal, the info that we’ve given you over your first 12 weeks on Plan will arm you with the skills and motivation to help you reach it. And as ever, your Leader is there to help you when you have questions or feel stalled.

be sure to come into a meeting next week so you can hear all about : What's working for you and what's not.

Rocky Road Softies

    

Rocky Road Softies
1/6th of recipe (1 softie): 144 calories, 4.5g fat, 160mg sodium, 23g carbs, 2g fiber, 11.5g sugars, 3g protein -- PointsPlus® value 4*

Pssst... This recipe rocks BIGTIME!!!

Ingredients:
1/4 cup brown sugar (not packed)
2 tbsp. Splenda No Calorie Sweetener (granulated)
2 tbsp. light whipped butter or light buttery spread (like Brummel & Brown), room temperature
2 tbsp. no-sugar-added applesauce
2 tbsp. fat-free liquid egg substitute (like Egg Beaters Original)
1/4 tsp. vanilla extract
1/3 cup whole-wheat flour
2 packets hot cocoa mix with 20 - 25 calories each (like Swiss Miss Diet or Nestlé Fat Free)
1/4 tsp. baking powder
1/8 tsp. salt
1/2 cup old-fashioned oats
2 tbsp. mini semi-sweet chocolate chips
2 tbsp. sliced almonds, roughly chopped
24 mini marshmallows (about 1/4 cup)

Directions:
Preheat oven to 350 degrees. Spray a baking sheet with nonstick spray.

In a medium bowl, thoroughly whisk brown sugar, Splenda, butter, applesauce, egg substitute, and vanilla extract. Add flour, cocoa mix, baking powder, and salt, and stir until smooth. Fold in oats, chocolate chips, and chopped almonds.

Spoon batter onto the sheet in 6 evenly spaced mounds. Use the back of a spoon to spread and flatten into 3-inch circles.

Bake until a toothpick inserted into the center of a softie comes out mostly clean, about 9 minutes. Leave oven on.

Meanwhile, cut each marshmallow into 2 coin-shaped halves.

Top each softie with 8 marshmallow halves, cut sides down. Bake until marshmallows just begin to melt, 1 to 2 minutes. (Do not overbake, as marshmallows will completely melt.) Enjoy!

MAKES 6 SERVINGS

HG Heads-Up: If refrigerating leftovers, let cool completely first.

HG Alternative: If made with an equal amount of granulated white sugar in place of Splenda, each softie will have 158 calories, 26.5g carbs, and 15.5g sugars (PointsPlus® value 4*).

be sure to come in starting tomorrow to hear all about next weeks meeting topic = Nix Negative talk

Your core

Your core consists of all the muscles in your hips, abdomen and back. By working your core, you can train all of these muscles to work together, which will improve your balance and posture. Working your core, can also reduce your risk of injury. By strengthening your core, you reduce the imbalances, which are a potential source of injury. Strengthening your core will also improve your performance. A strong core helps transfer force to and from the body's extremities efficiently so that you can perform well. A great way to develop core strength is through pilates

Daylight Saving Time Begins – Sunday, March 11, 2012 at 2 a.m. So remember to set all of your clocks one hour FORWARD in order to make it to work on time Monday morning. P.S. don’t forget about the clock in your car!
You lose an hour of sleep – As soon as the clock strikes 2 a.m. Sunday morning it immediately becomes 3 a.m. robbing you of a precious hour of sleep. Prepare for your body to feel a bit out-of-whack as you adjust over the next few days, and account for the missed hour of sleep. Remember, sleep is essential to maintaining a healthy body and mind.
Prep your Kids – Young children do not understand that the time changes; their bodies are accustomed to their routine of bedtimes and waking up in the morning at the same time — which is different after you adjust the clock for Daylight Saving Time. Start making incremental adjustments a few days ahead to make the transition easier for all of you. You will be happy you did come Monday morning when you have to wake them up to go to school or daycare.
Exercise promotes sleep regularity – Adding in a consistent exercise routine helps regulate your sleep cycle, and can help you feel refreshed in the morning. Begin your routine today and minimize the effects of the time change by getting a good night of sleep after a hard workout.
You can enjoy doing your cardio outside – Before or after your workout at your local LA Fitness head outside and cycle, run or go on a vigorous walk, all the while taking in that beautiful sunshine now available to you courtesy of the longer days!

“Aim for success, not perfection. Never give up your right to be wrong, because then you will lose the ability to learn new things and move forward with your life. ”
Dr. David M. Burns

Experiment with different types of exercise at different times of day to figure out what you enjoy the most. You'll find it much easier to stick to your program.

Weight Watchers Recipe Spinach, Tomato and Feta Pizza

Spinach, Tomato and Feta Pizza
Weight Watchers Recipe

Ratings (80) Rate it
8PointsPlus Value
Track
Prep time:  8 min
Cook time:  12 min
Serves: 4
Your family will love these crisp, colorful pizzas, and they're a cinch to make.
Recipe Read All Reviews (76)
Ingredients
4 large whole wheat pita(s)  
1 cup(s) part-skim ricotta cheese  
1/2 tsp garlic powder  
      10 oz chopped frozen spinach, thawed and drained of excess water  
      1 large fresh tomato(es), beefsteak, thinly sliced  
1/2 cup(s) feta cheese, crumbled  
1 tsp dried oregano  
Instructions
Preheat oven to 400ºF.

Arrange pitas on a large baking sheet. Combine ricotta and garlic powder; spoon mixture over pitas, to within 1/2 inch of the edges. Top with spinach, tomato and feta; sprinkle with oregano.

Bake until edges of pitas are golden, about 12 minutes. Serve warm or at room temperature.

‎"Change your state of Mind and Change your life!"
~Tony Robbins~

meeting topic

be sure to come in tomorrow to hear all about : Be a Portion Pro!

Crockpot Chicken Tortilla Soup

 Crockpot Chicken Tortilla Soup
 WW Plus+ = 7

Ingredients

1 lb shredded, cooked chicken
1 (14 1/2 oz) can whole peeled tomatoes,
undrained, mashed

1 (10 oz) can enchilada sauce
1 medium onion, chopped
1 (4 oz) can chopped green chile peppers, drained
2 cloves garlic, minced
2 cups water
1 (14 1/2 oz) can chicken broth
1 tsp ground cumin
1 tsp chili powder
1 tsp salt
1/2 tsp ground black pepper
1 bay leaf
1 (10 oz) box frozen corn
1 tbsp chopped cilantro
7 corn tortillas
vegetable oil

Directions:

1. Place chicken, tomatoes, enchilada sauce, onion, green chiles and garlic into a slow cooker.

2. Pour in the water and chicken broth. Add cumin, chili powder, salt, pepper and bay leaf to the slow cooker; stir in the corn and cilantro. Cover, and cook on LOW 6 to 8 hours or on HIGH 3 to 4 hours.

3. Preheat oven to 400 F. (200 degrees C.).

4. Lightly brush both sides of tortillas with oil. Cut tortillas into strips and spread on a baking sheet.

5. Place the tortilla strips in oven and bake until crisp (about 10 to 15 minutes).

Yield: 8 Servings
Serving Size: 1/8 of recipe.

Weight Watchers PointsPlus+ = 7 per 1/8 recipe

Nutrition Information:
Calories 258, Carbs 24.5 g, Fat 10.7 g, Fiber 3.8 g, Protein 17.7 g.

Think about the benefits, not the difficulties. One common problem is that we think about how hard something is. Exercise sounds so hard! Just thinking about it makes you tired. But instead of thinking about how hard something is, think about what you will get out of it. For example, instead of thinking about how tiring exercise can be, focus on how good you’ll feel when you’re done, and how you’ll be healthier over the long run. The benefits of something will help energize you.