Thanks Maureen for the Recipe

Avacado, tomato, Edamame, and Red Onion Salad with Cumin-Lime Vinaigrette(makes about 2 servings, recipe created by Karlyn with inspiration from a big bag of avacados)

1 medium-sized avacado, diced into bite-sized pieces
1 t fresh lime juice, to toss with avocado
1 cup diced cherry or grape tomatoes
3/4 cup shelled edamame
1/4 cup finely diced red onion

Cumin-Lime Vinaigrette:
2 t fresh lime juice
1/4 tsp. ground cumin
1/4 tsp. spike seasoning
1/4 tsp. vege-sal (or salt)
1 1/2 t extra virgin olive oil

Cut avocado in half lengthwise, remove pit, and cut avocado into bite sized pieces inside the skin. Then use your fingers or a spoon to remove the cut avocado pieces to a plastic bowl. Put diced avocado into a plastic or glass bowl and toss with 1 tblsp. fresh lime-juice, stirring to make sure all the avocado is coated with lime juice. (this keeps the avocado from turning brown while you prep the other ingredients)

If using frpozen edamame, thaw in microwave, then pop edamame out of shells and add to avocados. Cut tomatoes in half and dice red onions and add to avocados.

In a small bowl, stir ground cumin, spike seasoning, and vege-sal into the 2 t lime juice, then whisk in olive oil a little at a time until dressing is emulsified. Pour dressing over avocado mixture, then stir gently to combine. Taste for seasoning, and add more salt or vege-sal if desired. This is fantastic service right away. I also had leftovers for lunch that had been in the frig overnight and it was Great!!

Recipe of the month.... THANKS PAT!!!

Veggie Quesadillas
(makes 4 servings; 5 points per serving)

1 cup salsa (roasted bell pepper flavor)
1 cup drained canned black beans, rinsed
1 zucchini, shredded
8 (6 inch) fat-free flour tortillas
¾ cup shredded Monterey Jack cheese (use jalapeno-style for an extra flavor kick)

1. In medium bowl, combine salsa, beans and zucchini. Spread ¼ of the mixture over each of 4 tortillas. Top each portion with 3 tablespoons cheese, cover each with another tortilla.

2. Heat an 8 or 10 inch nonstick skillet over medium heat. One at a time, carefully cook each quesadilla, turning once, until cheese is melted, about 1 minute on each side. Cut each quesadilla into quarters; serve immediately.

Nutrition Information: 266 calories, 9.2g fat, 7.4g fiber

On the Road, CA

Hello Folks! I'm finally getting a moment to email everyone. I hope all is well in the Weight Watchers world.

While taking some time off from work, we were able to check out Yosemite... What a fabulous place. I've included a few pics. I truly hope I'll get an opportunity to get back there.

Crab Salad–Stuffed Tomatoes
Makes 2 servings (1 stuffed tomato)
POINTS® value: 6
1/3 cup orzo
◊2 large tomatoes
◊1 cup crabmeat, picked over
◊1/3 cup chopped black or green olives
2 tablespoons crumbled reduced-fat feta cheese
2 tablespoons chopped fresh dill
2 teaspoons balsamic vinegar
1/8 teaspoon salt
1/8 teaspoon black pepper

1.
Cook the orzo according to the package directions, omitting the salt if desired. Drain, then rinse under cold water. Drain again.

2.
Cut a thin slice off the tops of the tomatoes; reserve the tops. With a spoon, carefully scoop out the seeds and pulp; discard.

3.
Gently toss together the remaining ingredients in a medium bowl. Spoon the crabmeat mixture evenly into the tomato shells and cover with the reserved tomato tops.
Recipe adapted from Weight Watchers® Cookbook All Time Favorites ©2008 Weight Watchers international, Inc. All Rights reserved.


"Success is the sum of small efforts, repeated day in and day out..."~ Robert Collier

Walk-It Challenge

Here's your chance. Check this out:
www.teamweightwatchers.com

The complete brochure can be viewed at: https://www.mycamtoolkit.com/EmailCampaign/walkit_brochure.pdf

From April 12 to June 6, all members who register for a recommended 5K event, as part of this promotion, will receive a FREE** 6-month (3 issues) subscription to Weight Watchers Magazine.

Train for 8 weeks, then participate in a local 5K event in June, July or August. Cross the finish line and you will receive a commemorative Weight Watchers 5K keychain.

Sites to look for 5K's:
http://civic.bev.net/striders/calendar.htm
http://www.runaboutsports.com/
http://www.runnersworld.com/cda/racefinderdetail/1,,s6-239-283-284-0-0-0-0-1896632,00.html

A General Listing of Possible Events:

April 23, 2009 (Thursday, 6:30 p.m. — even though it incorrectly says 7:00 p.m. on the entry form): Greener Cleaner Faster Stronger 5k/10k (Virginia Tech cross-country course, Blacksburg, VA). Hosted by the Virginia Tech Triathlon Club, Environmental Coalition and Green Team. Information with link to entry form.

April 26, 2009 (11:00 a.m.): University Bookstore Hokie Hope 5K (Duck Pond, Virginia Tech/ Blacksburg).

May 2, 2009: 11th Annual New River Trail — Dr. Ed Dannelly 10k Run and 5K walk. Galax, VA. Info: Galax Recreation Department 276–236–3218.

May 16, 2009, Race for the Stars Memorial Run, Saturday May 16, 2009, Auburn Elementary School, Riner, VA, 5K Run/Walk starts at 9AM, children’s 1 mile fun run begins at 10AM, Online registration form available at: www.auburnelementary.org .. Paper copy available as well, send to Montgomery Co. Parks and Rec.

May 23, 2009 (8 a.m.): AEP Festival 5 & 10K (Roanoke, VA).
June 20, 2009 (8:30 p.m.): Downtown Sundown 5K, Blacksburg, VA. A Summer Solstice Fest run/walk, sponsored by the Downtown Merchants of Blacksburg to benefit the Leukemia & Lymphoma Society.

August 15, 2009, Narrows Community Fair 5K, Location: Narrows VA Date: Sat 08/15/2009, Main Distance: 5 K, Other Distances: 2 Mi, 100 yds, Event Distance Start Time Recreational/Fun Walk/Run 5 K 8:00 AM Recreational/Fun Walk 2 Mi 8:05 AM Recreational/Fun Run 100 yds 9:00 AM Kids Only Event Highlights: Enjoy a flat and fast course along Wolf Creek. Contact Information: žName: Helen Gillespie, Email:hgillespie@gilescounty.org , Phone:540-921-4292 , Address:140 Clendennin Rd, Narrows VA 24124

IF YOU WOULD LIKE TO START A TEAM OR WOULD LIKE TO FIND A TEAM, LET ME KNOW: lesiar@vt.edu.

Seasonal Recipes

Easter Pork Tenderloin
Makes 8 servings
POINTS value per serving: 4
1/2 cup reduced-calorie pancake syrup
1 tsp dry mustard
1 tsp ground cloves
1 tsp ground ginger
1 tsp table salt
1/2 tsp ground cinnamon
1/2 tsp black pepper, freshly ground
◊2 1/2 pounds lean pork tenderloin, use two 1 1/4-pound pieces

1. In a large zip-close plastic bag, combine syrup, dry mustard, cloves, ginger, salt, cinnamon and pepper. Trim pork of all visible fat and cut each tenderloin in half widthwise. Add tenderloins to plastic bag, squeeze out air and seal bag; turn to coat tenderloins. Place bag on a plate and refrigerate on bottom shelf, turning bag occasionally, at least 2 hours or overnight.
2. Preheat broiler. Place tenderloins in a roasting pan and pour marinade over them. Broil 5 inches from heat until pork reaches an internal temperature of 160°F, about 6 minutes per side. Let stand at room temperature for 5 minutes before slicing.

Recipe adapted from WeightWatchers.com


Sweet Potato and Squash Bake
Makes 6 servings
POINTS value per serving: 2
1 spray cooking spray
◊1/2 pound sweet potatoes, peeled and cut into 1-inch cubes
◊2 pounds acorn squash, peeled and cut into 1-inch cubes
2 tsp canola oil
1 tbsp unpacked brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

1. Preheat oven to 375°F. Coat an 8-inch square pan with cooking spray.
2. Place sweet potatoes and squash in prepared pan. Drizzle with oil and sprinkle with sugar, cinnamon and nutmeg; toss to coat mixture well.
3. Bake covered with aluminum foil, for approx 35 minutes or until vegetables are tender, stirring occasionally.

Recipe adapted from WeightWatchers.com


Strawberry-Meringue Sundaes
Makes 6 servings
POINTS value per serving: 5
◊1 (1-lb) container fresh strawberries, hulled and thinly sliced
2 Tbsp sugar
36 mini-vanilla meringue cookies, coarsely crushed
3 cups mango or lime sorbet
3 Tbsp finely grated semisweet or bittersweet chocolate

1. Mix the strawberries and sugar in a large bowl and let stand 10 minutes.
2. Divide half the strawberries (generous 1 cup) among 6 dessert glasses. Add half the cookies (about 1 ½ cups); divide among the glasses, and then the sorbet. Layer with the remaining cookies and strawberries. Top with the chocolate.

Recipe adapted from Weight Watchers Magazine March/April edition

Easter Candy

ITEMS:
Cadbury Caramel, (1 egg)-5.0 points
Cadbury Chocolate Creme Egg, (1 egg)-4.5 points
Cadbury Creme, (1 egg)-4.0 points
Cadbury Mini Creme Egg, (1 mini egg)-1.5 points
Cadbury's Mini Eggs (in a bag), (12 pieces)-5.0 points
Chocolate Nest Eggs, (1 egg)-1.0 points
Dove Chocolate Bunny, (1.8 oz)-3.0 points
Hershey Milk Chocolate Eggs, (7 pieces)-5.0 points
Hershey Milk Chocolate Bunny, (7 oz)-5.0 points
Hollow Chocolate Bunny (1 oz)-4.0 points
Jelly Beans, Smuckers, (24 pieces)-3.0 points
Jelly Beans, (Large) (13 pieces)-3.0 points
Marshmallow/Chocolate Egg, (1 piece)-2.0 points
Malted Milk Eggs (8 eggs)-4.0 points
Milky Way, (1 egg)-5.0 points
Nestles Baby Ruth-4.5 points
Nestles PB Mallow-3.5 points
Peanut Butter Chocolate Egg (Small 3)-5.0 points
Peeps (4)-3.0 points
Plain/Peanut M & M'S (1/4 cup)-5.0 points
Reeses Peanut Butter Eggs (1)-4.0 points
Snickers Egg, (1 egg)-4.0 points
Solid Chocolate Bunny (2 oz)-8.0 points
Suck An Egg Sucker (1 egg)-2.0 points
Sweet Tart Eggs (12 eggs)-1.0 points

"Begin each day as if it were on purpose"

quote above from the movie "Hitch"

Hiking opportunities

http://www.fs.fed.us/r8/gwj/easterndivide/


http://www.fs.fed.us/r8/gwj/easterndivide/recreation/hiking/index.shtml


Ways to get in healthy oils:

1) Cook with it, Alot of recipes start off with oil in the skillet

2) Mix up a marinade for meats and/or veggies

3) Mix it with meat sauces, or most sauces

4) Sautee with it.

5) Drizzle over pasta

6) Drizzle over popcorn

7) Drizzle over veggies

8) Drizzle over pizza

9) Drizzle over corn on the cob

10) Drizzle some over fat free cheese(it helps melt better)

11) Mix up some salad dressing (like olive oil and balsamic vinegar)

12) Rub it on poultry or fish before baking it

13) Rub it on meats for the spices and/or rubs have something to stick to

14) Rub some on a baked potato

15) Grill sandwiches

16) Stry Fry veggies

17) Coat some homemade baked fries

18) Makes garlic toast, (oil and garlic on bread toast)

19) Add some to soups

20) Mix 2 tsps olive oil to fat-free salad dressing

21) Add to anything that is fat-free. instead of the fat, you're replacing it with healthy oils

22) Roast veggies with oil

23) Mix conola oil to oatmeal, yogurt, smoothies, soups

24) put some in salsa

25) If you eat frozen dinners, drizzle some over it.

26) make some Herb or Spice Infused Oil, (for dipping or cooking)

Near East Marinated Salmon (Works with the Simply Filling technique)
Makes 4 servings
POINTS value per serving: 3

◊2/3 cup plain fat-free yogurt
1 Tbsp curry powder
1 garlic clove, minced
2 tsp grated peeled fresh ginger
½ tsp salt
¼ tsp freshly ground pepper
◊4 (4-ounce) skinless boneless salmon fillets (1-inch thick)

1. To prepare the marinade combine the yogurt, curry powder, garlic, ginger, salt, and pepper in a zip-close plastic bag; add the salmon. Squeeze out the air and seal the bag; turn to coat the salmon. Refrigerate, turning the bag occasionally, 4 hours or overnight.

2. Preheat the oven to 450 F. Spray a baking sheet with nonstick spray. Remove the salmon from the marinade and place on the baking sheet. Roast until opaque in the center, 10 – 12 minutes. Serve at once.

Recipe adapted from Weight Watchers Take 5©2003 Weight Watchers International, Inc. All rights reserved.

My second event is well underway in Monterey...it has been quite enjoyable being here 12 days but am looking forward to returning home.

The photo below is of a couple of gulls and a squirrel on the beach... A site I will probably never see again.

The topic is great this week.. focus on filling foods

a little thought: Nothing is final. Your plan and how you live it will evolve as you head toward your ultimate goal. Fell free to try things on, see how they fit and make adjustments as needed...

Speedy Moo Shu Chicken
Makes 4 servings
POINTS value per serving: 5

◊3/4 pound skinless, boneless chicken thighs, cut into strips
◊1 (4-ounce) package sliced fresh shiitake mushrooms
1/8 teaspoon salt
◊3 cups coleslaw mix
2 tablespoons hoisin sauce
4 (7-inch) fat-free flour tortillas

1. To make the filling, spray a medium nonstick skillet with nonstick spray and set over medium-high heat. Add the chicken and cook, stirring occasionally, until lightly browned and cooked through, 5–6 minutes; transfer to a plate.

2. Spray the skillet with more nonstick spray. Add the mushrooms and salt; cook, stirring occasionally, until the mushrooms are softened, 2–3 minutes. Add the coleslaw mix and cook, stirring occasionally, until the coleslaw is wilted, 2–3 minutes. Add the chicken and cook, stirring frequently, until heated through, about 1 minute. Remove the skillet from the heat and stir in the hoisin sauce.

3. While the vegetables are cooking, warm the tortillas according to package directions. Spoon 1/2 cup of the filling onto each tortilla, roll up, and serve at once.

Recipe from Weight Watchers cookbook Shortcuts© 2008. All rights reserved

Time to use SETPoints

Hello All.

Today is my last day of event number 1 in Monterey... we do plan to go out this evening and I most definitely will be using SETPoints..

(view from my work location)

I suspect we will walk along Canery Row this evening to find a dinner location.. website: http://www.canneryrow.com/

I hope all is well in Virginia and look forward to seeing everyone soon!

Sauteed Shrimp
Makes 4 servings
POINTS value per serving: 3
1 spray olive oil cooking spray
2 tsp olive oil
◊1 pound shrimp
2 tbsp fresh lemon juice
1 tsp no-salt Lemon Herb seasoning
1/4 tsp table salt
1/4 tsp black pepper
2 tbsp parsley

1. Coat a large skillet with cooking spray and set over medium heat; add oil and heat. Add shrimp and sauté 1 minute.

2. Add lemon juice, lemon herb seasoning, salt and pepper; stir to coat shrimp. Sauté until shrimp are bright pink and cooked through, about 3 minutes.

3. Remove from heat and stir in parsley. Yields about 3 ounces of shrimp per serving.
Recipe from WeightWatchers.com

All is well in Monterey

All is well in Monterey!!!! We've gone to the grocery store to buy our favorite snacks... am munching on Strawberry Mini Wheats, a favorite of mine these days.

Though the Celebrity Golf Tournament is going on at Pebble Beach (next community over), I have not actually seen Justin Timberlake or Peyton Manning. I will let you know if I spot them :>).

On the menu for tomorrow: My Bran Cereal, WW muffin, Sandwich for lunch with some veggies, 2pts here and there of chocolate and chips and then that will leave room for Reception food...

The weather....we will be fighting winds and rain and in the 50's for a few days. So much for the California Sun..

Monterey County CA has one of my favorite coastlines.. A bit more rocky than we are used to in Virginia. We are staying in a community called Pacific Grove along the shoreline of Asilomar State Beach. It's amazing to see these little deer wandering along so close to the ocean. We are on site conference planners who will be babysitting scientists as they come up with some ideas on how to better fuel cells (Feb 15 - 18) as well as water purification (Feb 22-25).. two separate events, back to back.


Island Pork and Pineapple Kebabs
Makes 4 servings
POINTS value per serving: 5

1/2 cup reduced-sugar apricot preserves
1 tablespoon lime juice
◊1 pound pork tenderloin, trimmed and cut into 20 chunks
◊16 fresh pineapple chunks
1 1/4 teaspoons Jamaican jerk seasoning
1/2 teaspoon salt

1. Spray a broiler rack with nonstick spray and preheat the broiler.

2. To make the glaze, combine the preserves and lime juice in a small bowl; mix well and set aside.

3. Combine the pork, pineapple, jerk seasoning, and salt in a medium bowl; toss to coat. Thread the pork and pineapple alternately on 4 (12-inch) metal skewers. Place the kebabs on the broiler rack and broil 5 inches from the heat, turning every 2 minutes, until the pork is cooked through, about 8 minutes. Brush the kebabs with half the glaze and broil 1 minute. Turn the kebabs, brush with the remaining glaze, and broil until lightly browned, about 1 minute longer. Serve at once.

Recipe from Weight Watchers cookbook Shortcuts© 2008. All rights reserved

Recipes by Robin.... Thanks Robin!!

Taco Bean Soup
1 cup @ 3 pts each

1 pkg Morningstar crumbles
(2 ½ c water)
2 – 14 oz cans black beans, rinsed & drained
14 oz can pinto beans, drained
2 – 14 oz cans white corn, drained
1 can Rotel
14 oz can diced tomatoes
1 pkg taco seasoning
1 pkg Hidden Valley Ranch dip mix

Combine all ingredients in a large stockpot and cook over med heat for 20 – 30 min. Soup can also cook in a crock-pot on low for 4 – 6 hours. Can add FF sour cream and RF shredded cheese. Be sure and add in the any extra points.


Spicy Tilapia
& Veggies
6 servings @ 6 pts each

6 Tilapia fillets
(6 large sheets of aluminum foil)
3 large potatoes, peeled and diced
14 oz can yellow corn, drained
3 med zucchini, thinly sliced
(Garlic powder, salt / pepper, 1 ½ c salsa)
3 limes

Boil potatoes until tender. Place each fillet on a sheet of foil. Divide the veggies & potatoes evenly over fillets. Sprinkle each with garlic, salt, and pepper. Top each with ¼ c salsa and squeeze ½ lime over top. Fold foil over fillet and seal. Bake 20 min. @ 350.

Liquid

Water versus Fluid: What Counts, What Doesn’t
Article By: Karen Miller-Kovach FEBRUARY 2009 –

In terms of hydration, the words water and fluid are often used interchangeably. However, other liquids, like coffee and fruit juice, are also classified as fluids. Is there scientific evidence to support that these beverages can be included towards meeting fluid recommendations?

Water and Health was this column’s topic in July 2008. This month’s column explores a different, though related, aspect of body hydration. The words water and fluid are often used interchangeably when discussing the intake of liquids by mouth to maintain good hydration. Water is indeed a fluid, but it is just one type. All liquids, including broth, fruit juice, coffee and soft drinks, are classified as fluids.

In meeting daily fluid recommendations, advice is often given to avoid beverages that contain caffeine (e.g., tea, coffee, cola drinks) or alcohol because they are “dehydrating.” However, is there scientific evidence to support this recommendation?
Caffeine and fluid balance
Studies have shown that among people who have not been exposed to caffeine for a period of days or weeks, drinking a large amount of caffeine-containing beverages in a short period of time (e.g., 2-3 cups of coffee or 5-8 cups of tea) results in an increased urine output. However, this does not happen to people who routinely drink caffeinated beverages. They develop a tolerance for caffeine and have a consistent urine output whether or not the fluids they are taking in contain caffeine or not. Even among those who do not routinely drink caffeinated beverages, there is no diuretic effect when caffeine-containing beverages are consumed in normal serving sizes. Therefore, the available evidence indicates that caffeine-containing beverages are no less hydrating than other fluids and can count toward fluid recommendations.

Alcohol and fluid balance
The body’s fluid balance is largely regulated by a hormone called vasopressin. Also known as the anti-diuretic hormone (ADH), the pituitary gland releases it when the body needs to conserve fluid. In essence, ADH signals to the kidney that it should concentrate the urine and keep the body’s blood volume up. Alcohol blocks the release of ADH by the pituitary gland in a progressive fashion. In other words, the more concentrated the alcohol is in a beverage (and/or the more beverages consumed), the more urine the body releases and the gap shifts from balanced, to less hydrated, and, when alcohol is taken in excess, to dehydration. It is not possible to develop a tolerance to this effect2. Because alcohol-containing beverages have the potential to adversely impact fluid balance, they should not be included toward meeting fluid recommendations.

The Weight Watchers program recommends drinking six glasses of fluid a day. All fluids, except alcohol-containing beverages, count toward meeting this guideline.

2009 is your year to Shine!

New Year..... New You.... we wish you luck on your weight management journey.

Check out this site on snacks that are no more than 50 calories: http://www.ediets.com/news/NewsArticle.jsp?componentPath=&itemType=&start=1&id=2600007#article


White-Frosted Cupcakes

Makes 24 servings
POINTS values per serving: 3

18 1/4 oz unprepared packaged devil's food cake
1 cup water
◊1/2 cup unsweetened applesauce
◊3/4 cup fat-free egg substitute
6 oz light cream cheese
1 tsp vanilla extract
4 oz fat-free cream cheese
2 tbsp powdered sugar

1. Preheat oven to 350°F (175°C). Line 24 cupcake cups with paper liners or coat with cooking spray.
2. Beat cake mix, water, applesauce and egg substitute together for 2 minutes at medium speed. Pour batter into prepared muffin pans.
3. Stir together light cream cheese and vanilla. Drop a spoonful of the mixture into center of each cupcake. Bake until firm, 19 to 22 minutes. Cool completely before icing.
4. For icing, stir together fat-free cream cheese and powdered sugar. Do not stir too vigorously or it will become too soft to spread. Divide icing among cupcakes and spread to cover tops.

Recipe from Weight Watchers.com