the slender segment;
notes from nina
Welcome to the slender segment, a weekly gazette
keeping you in the loop of my Weight Watchers world.
As an active Weight Watchers member and leader, I work to stay on track each week, for me,
that’s in order to maintain my weight (although I admit, sometimes to lose weight too).
Being a member that’s lost over 100 pounds and a leader who supports probably close to 350
members every week, I recognize that we all take this journey in the best way that we know how,
with the support and help that we can find along the way. I want you to know that I feel very
privileged to be able to be there for you; to be able to support you to take this individualized
journey; no-one in my meeting room should ever feel that you’re having a “generic experience”,
if you feel like you are, please let me know so I can change that!
If you know anyone that would like to join Weight Watchers or just check the program
out; feel free to pass this gazette along to them and invite them to come to a meeting
as my guest.
See you in ~
the meeting room.
Last week and this…
Don’t forget to PACK YOUR PLAN!
“Liberty is the right to choose. Freedom is the result of the right choice!”
This week we decided that, whether it’s a cookout, a picnic, celebratory parties, a week’s
vacation . . . some things we can do are PLAN and MENTALLY REHEARSE ahead of time.
Now, you’re probably reading this after coming home from the party on the 4th, and so you’re
either be patting yourself on the back saying “I did it” or you’re lamenting the choices you
made at the party . Okay – so now what?
If you “DID IT” ~ Yay for you! Be proud and keep up the good work. Don’t let your success
allow you to relax your efforts before your weight in; keep up your MOMENTUM!
If you’re REGRETFUL ~ Gosh – you’ll certainly be in a “club of many”. However – please
keep your thoughts simple – REMEMBER there’s no failure in Weight Watchers, don’t let your
decisions allow your resolve to fade. You have the choice right now – in this minute – to put the
day behind you and start again from this MOMENT FORWARD. We have a saying in WW, “I
can be off plan by 10:00 am and back on by 10:01 am”. COME to your meeting this week, even
if you decide not to weigh in. I have some fun planned for this week’s meeting …
FRUIT AND VEGETABLES –
We’ll challenge perceptions that fruits and vegetables are boring.
We’ll share cooking techniques for vegetables and swap recipes for tasty dishes; we’ll
brainstorm ideas for incorporating more fruits and veggies into daily menus. We can
look at how seasonal produce can create tasty and satisfying meals and snacks, and
“bulk up” frequently eaten meals.
IF YOU HAVE A FAVORITE FRUIT OR VEGGIE IDEA TO SHARE WITH THE
MEMBERS OF YOUR MEETING – Please be sure to come to the meeting, we
can use your help .
Going to be sharing a recipe? If you have a chance ahead of time, please
write it out and make enough copies for everyone – thank-you!
news for members.
By the way – Weight Watchers is OPEN as normal
on Monday 5th July.
OPEN HOUSE MEETING:
I will be hosting an open house meeting at the BURLINGTON
location where I lead meetings
on Wednesday July 21st at 5:00 pm.
Meeting will be fun and inspirational!
BROWN BAG A SNACK that you can share with others -
something you love and can rely on.
If you haven’t been to a meeting for a while, we’ll be rolling out
the red carpet for YOU:
come and experience the POWER of Weight Watchers.
NEW Meeting Room Products to look out for:
GOT MILK? ….. AND COOKIES?
The “limited edition” GINGER SNAP COOKIES are back for a VERY
SHORT time! Grab them when you see them – don’t miss out!
They’re only $2.50 per box containing 3 packages of cookies at 2
POINTS® Value per packet.
A NEW SNACK FOR THE WEEKEND AND FOR SOMETHING CRUNCHY IN
YOUR LUNCH BAG …
Ranch Flavored Multigrain Crisps have launched this week – they are very tasty. Packed in
bags of 2 POINTS® Value per bag – 6 bags per box for $4.50 per box.
STOP PRESS STOP PRESS STOP PRESS We’ll be sampling them this week; come to
your meeting and grab a bag to try and they’re on sale for on $3.50 a box for a short time – see
the sale information below.
New Fruities Flavor “LEMON AND ORANGE” both flavors in the box for twice the
yumminess. Priced at $2.50 for a duopack (2 boxes).
Fruities are a sugar-free candy that do a nice job of taking your mind off food by putting
a 0 POINTS® Value * tasty morsel in your mouth at those times when you just need
* they’re 1 POINTS® Value for the WHOLE box – so when you just suck on one or two,
no need to count a point!
Caramel Latte Smoothie
Make it with water for a VERY FILLING 1 POINTS® Value “AFTERNOON Pick-
Me-Up” instead of a POINTS packed Iced Coffee!
It counts as 1 Dairy Portion towards your Good Health Guidelines for the day. The
Smoothie sells for $7.50 per box and will be available only while supplies last.
(By the way, the all the smoothie flavors make a great BASE for adding fruit to make
delicious and healthy summer smoothie drinks) Have you tried the
WHAT’S ON SALE ?
BITE INTO SUMMER
2 POINTS® Value SNACK BARS
Roasted Almond Sensation, Sweet & Salty, Baked Apple
Cinnamon and Peanut Butter & Chip Delight
USUALLY $5.00 ea NOW ONLY $3.50
2 POINTS® Value BAKED SNACKS
Pretzel Thins, Cheese Twists and Multigrain Crisps; Original &
USUALLY $4.50 ea NOW ONLY $3.50
Including the *** NEW *** RANCH Flavored Multigrain
Healthy Cooking Basics Cookbook
In This Book:
• 10 must-know cooking techniques
• 175 recipes for creating healthy meals including Spinach, Artichoke and
Olive Pizza, and Spicy
Soy-Glazed Sweet Potatoes; plus basic recipes for stocks, salad dressings,
sauces, and more!
• Filling Foods are highlighted in every recipe.
It’s a MUST for your collection - take a look at it next time you’re at the meeting.
It’s on sale for $10.00 (regularly priced $15.00.)
This will be the only cookbook on sale during this time, GET YOURS WHILE IT’S
As with all sales – sorry, no rain checks; products available at sale price while supplies
kudos to all.
Whether you lost weight this week or not, whether you came to a meeting this
week or not, whether you counted a POINTS® Value this week or not; if
you’ve joined Weight Watchers just once in your life; you ARE A WEIGHT
WATCHER. That means you are interested in pursuing a healthy lifestyle and
taking care of your body weight.
You have an opportunity to make this into a battle you’re going to WIN. Starting
Grab your tracker or a notebook and begin recording what you’re eating.
Put on your sneakers and go for a 10 minute walk or climb up and down your
house stairs 10 times and then plan to do it again tomorrow.
Look at your schedule and decide which WW meeting you’ll go to this week –
my meeting days and times are below my signature block at the end of this
wanna hear a secret?
Where is your Motivation Today?
Let’s look for it —
Is it between the couch cushions?
Is it at the drive through window?
Is it under the bed?
Perhaps it’s in the back seat, or the trunk.
Motivation, once it’s lost, is not easy to find; it feels like it’ll never come
back. Sometimes times we just have to wait long enough for it to return,
but most times we have to work to find it and make it reappear. Never
give up, because YOU are worth it!
"Though no one can go back and make a brand new start, anyone can
start from now and make a brand new ending." - Carl Bard.
18 ways to “find” your motivation: - Pick 3, you’ll be thrilled you
1. Clean out the kitchen; get rid of the foods that are “red
light” foods for you.
2. Make ONE goal for today, write it down, and stick to it.
3. Notice when you’re tempted to eat – log the time you
are eating and log how hungry you are at the time. Check to
see if it’s hunger or something else.
4. Reward yourself for a small change with flowers,
pedicure, manicure or massage.
5. Hang out with people who are motivated.
6. Try a NEW food, NEW recipe or NEW exercise.
7. Go shopping to stock the fridge and pantry with foods
you can rely on.
8. Create a list of why you want to change.
9. Make a list of things you can change.
10. Write down the things you have already changed for
good and don’t want to lose.
11. Ponder what might happen if you stop now, write it
down and be sure to include why stopping now isn’t okay with
12. Produce a graph or chart to log your progress.
13. Set a realistic goal for the next month and Watch
14. Read motivating stories in books, on-line or in
magazines. Register for e-newsletters.
15. Purchase yourself a new tool to make it fun (POINTS
scale, POINTS calculator, Easy Measure, e-Tools account, new
16. Walk at least 10 minutes per day.
17. Devise a pep talk to give to yourself when you need it,
be kind to yourself and reaffirm your ability to achieve your
goals. Rehearse it and say it like you mean it!
18. Take a bubble bath every day.
food, glorious food.
I found this poll ONLINE:
What is your favorite vegetable?
None of the above 3.0%
I hate vegetables 3.1%
Total Votes: 3240
So – I guess TOMATOES are the pick of the week:
There are few vegetables that better mark the summer months than the sweet
juiciness of a vine-ripened tomato. Although tomatoes are now available year-
round, the truly wonderful qualities of tomatoes are the best when they are in
season from July through September. Try several shapes and colors – they
bring taste and variety to your plate.
How to Select and Store: Choose tomatoes that have a deep rich color. Not only
is this one of the signs of a delicious tasting tomato, but the deep color also
indicates that it has a greater supply of the health-promoting phytonutrient red
pigment, lycopene. Tomatoes should be well shaped and smooth skinned with no
wrinkles, cracks, bruises or soft spots. They should not have a puffy appearance
since this indicates that they will be of inferior flavor and will cause excess waste
during preparation. Ripe tomatoes will yield to slight pressure and will have a
noticeably sweet fragrance.
Store them at room temperature and out of direct exposure to sunlight. They will
keep for up to a week, depending upon how ripe they are when purchased. If the
tomatoes begin to become overripe, but you are not yet ready to eat them, place
them in the refrigerator (if possible, in the butter compartment which is a warmer
area), where they will keep for one or two more days. Removing them from the
refrigerator about 30 minutes before using will help them to regain their maximum
flavor and juiciness.
Tomatoes are an excellent source of vitamin C, vitamin A, and vitamin K. They are
also a very good source of molybdenum, potassium, manganese, dietary fiber,
chromium, and vitamin B1. In addition, tomatoes are a good source of vitamin B6,
folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus,
vitamin E and protein.
Basil and Tomato Shrimp Salad
POINTS® Value: 3
Preparation Time: 20 min
Cooking Time: 4 min
Level of Difficulty: Easy
2 tsp olive oil
2 Tbsp canned tomato juice
3 Tbsp balsamic vinegar
1/8 tsp salt and 1/8 tsp pepper – or seasoning to taste
1 pound shrimp – medium sized, peeled and deveined
4 cups arugula
1 cup basil leaves
2 medium tomatoes, chopped
Place oil, tomato juice, vinegar, salt and pepper in a medium saucepan. Add
shrimp, bring to a simmer over medium-low heat and cook until shrimp are
opaque, about 2 minutes. Remove from heat and refrigerate until cool.
Toss arugula and basil together in a medium bowl and then divide among 4
plates. Remove shrimp from saucepan and set resulting vinaigrette aside.
Divide shrimp and tomatoes among salads and drizzle with vinaigrette.
Yields about 1 3/4 cups of salad, 3 ounces of shrimp and 1¾ tablespoons of
dressing per serving.
one last thing.
Jennifer Hudson approved:
Black Bean Brownies
Black beans add fiber and moisture to this lightened up treat. They're rich and delicious, full of
POINTS® Value: 3
Preparation Time: 7 min
Cooking Time: 33 min
Level of Difficulty: Easy
2 sprays cooking spray, flour-variety recommended
½ cup canned black beans, rinsed and drained
¼ cup black coffee, strong
½ cup unsalted butter
4 oz bittersweet chocolate
4 large eggs
1¼ cups sugar
1 tsp vanilla extract
1/8 tsp table salt
1 cup(s) all-purpose flour
Preheat oven to 350ºF. Coat a 9- X 13-inch pan with cooking spray; line with aluminum foil and
coat foil with cooking spray.
In a blender or mini food processor, process beans with coffee until smooth; set aside.
In a double boiler over very low heat, melt butter and chocolate.
Meanwhile, in a medium bowl, using an electric mixer, beat eggs and sugar until light and fluffy.
With mixer on low speed, add melted chocolate to eggs; incorporate well. Add black bean
mixture, vanilla and salt; mix well. Add flour; combine thoroughly on low speed.
Pour batter into prepared pan and bake until a tester inserted in center of brownies comes out
clean, about 25 to 30 minutes. Remove pan to a cooling rack. After 10 minutes, remove brownies
from pan by pulling up on foil and placing brownies on cooling rack to cool more. Cut into 24
pieces and serve.
Yields 1 piece per serving.
Customize this basic recipe with instant espresso, a teaspoon of cinnamon or 1/4 teaspoon of
cayenne pepper. Great served with whipped cream or powdered sugar, or topped with walnuts
(will affect POINTS values).
See you in the meeting