Newsletter - June 2013 for Barnstable & Plymouth Counties
WELCOME
Barbara Pacheco...7
Autumn Way Bourne, MA... 508-833-8805... e-mail
bptops@aol.com
A couple drove down a country road for several miles, not saying a word. An earlier discussion had led to an argument and neither of them wanted to concede their position. As they passed a barnyard of mules, goats, and pigs, the wife asked sarcastically, "Relatives of yours?" "Yep," the husband replied, "in-laws."
Thank you to all my chapters that attended our IW on Sat. May 18th. We hope that the stories you heard will encourage and motivate you to reach your goal. I did not hear anyone say it was easy but it is worth it. Our workshops are successful because of you. Thanks for taking the time to spend with us. WW and SS
If a member comes to your chapter that has joined on line please follow these instructions: They will bring their on line membership paper work you will them fill out a member application with their current weight staple the on line one and 2 copies of the ones you fill out and mail to Rosie. They paid their money on line you do not collect any money. Feel free to contact me if you have any questions.
Gail was thinking about having an officers workshop it will probably be about 2- 3 hours. I know some of our chapters have new officers on board this year. If you think you and your officers whether they are new or not would benefit from this workshop please e-mail or call me, and Gail will move forward making the arrangements.
Summer contest from Buzzards Bay:
We started a "Summer Challenge" contest today. It is set up like a
baseball game with five teams of 6 members on each team. The contest
will run for 10 weeks ending in July. If you lose, turtle or in leeway,
you fill in the square with black-if you gain weight, you fill in the
square with red. At the end of 10 weeks the team with the most black
squares wins free dues for one month. (the names of the teams are: the
Bod Squad, The Pound Droppers, The Booty Busters, The Winning Losers and
The Thinner Winners) Today we had three teams where all blocks were in
black!!
Finally our losses were great today: 19 Lost-5 turtles- 4 Leeway and 7
gained:net loss of 22.25.
We also now have a recipe box for those who would like to bring in a
healthy recipe for others to copy and enjoy.
Hopefully #381 Buzzards Bay TOPS is on the way!!
I love the names of their teams!
When I visited the Middleboro chapter they had a no gainer that night. WEIGH-TO- GO.
Gail was thinking about having an officers workshop it will probably be about 2- 3 hours. I know some of our chapters have new officers on board this year. If you think you and your officers whether they are new or not would benefit from this workshop please e-mail or call me, and Gail will move forward making the arrangements.
I still have a few chapters to visit I will be e-mailing soon with dates to see what is good for you.
CHAPTER PROGRAM. Try these nutritionally rich, low-calories foods each day to help you slim down this summer. And don't forget to drink plenty of water!
Tomatoes and Peppers….Colorful fruits and vegetables of the vine get their wide range of vivid colors from health-protecting substances such as lycopene, vitamin C and vitamin A. Use them generously in dishes to enhance nutrients with very few calories.
1. Choose firm, well-shaped tomatoes that are fragrant and intensely colored, store at room temperature and enjoy within a few days.
2. Keep canned petite diced tomatoes on hand for a low-calorie and nutritious addition to salads, pastas, soups, casseroles or dips.
3. Roasted peppers do wonders for any dish or alone as a side dish. Roast them yourself or buy them already roasted in a jar for added color and nourishment.
Recipe idea: Oven-dry grape tomatoes by slicing in half and placing cut side up on a cookie sheet. Sprinkle with salt and drizzle lightly with olive oil. Bake at 250 F for two hours. Toss oven-dried tomatoes into pasta, salads or enjoy as an appetizer with goat cheese.
Berries….Blueberries, strawberries, raspberries, black raspberries, blackberries -- these delicious colorful berries contain a powerhouse of antioxidants that help prevent cellular damage. They are also an excellent source of fiber and very low in calories. Eat them by the handful or work more of them into your diet.
1. Get your day started with a healthy dose of fiber and antioxidants. Enjoy whole-grain cereal, pancakes, or waffles topped with fresh or frozen blueberries.
2. Skip the decadent dessert and satisfy your sweet tooth with a bowl of fresh mixed berries.
3. Mix fresh berries into a spinach or mixed green salad for a refreshing and filling first course.
Recipe idea: Toss toasted slivered almonds, sliced strawberries, sliced scallions, grilled chicken strips, and salad greens with a light raspberry vinaigrette for a healthy summer supper.
Yogurt….Yogurt and other low-fat dairy products are powerhouses of calcium and protein. They may also help you lose weight. Research suggests that dairy food, when part of a reduced-calorie diet, can enhance weight loss while strengthening bones and keeping you feeling full and satisfied.
1. Substitute low-fat frozen yogurt for premium ice cream for added nutrition and fewer calories.
2. Whip up a quick batch of smoothies for a nourishing family breakfast or snack using any fresh or frozen fruit, plain low-fat yogurt, 100% fruit juice, and ice.
3. Read the label and find healthy, low-calorie portable yogurt smoothies for meals on the go.
Recipe idea: Dazzle your friends and family with a beautiful, low-calorie parfait made by layering fresh fruit, low-fat vanilla yogurt, and granola for a quick meal, snack or dessert.
Beans…..Mainstays in the vegetarian diet, beans are an excellent substitute for meat. These tiny tasty nuggets are a great source of protein, chock-full of fiber and capable of filling you up with very few calories. They come ready-to-eat in the can or frozen, or dried for slow cooking. (Tip: Take digestive enzymes such as Beano to minimize the gas that is often a side effect of eating beans.)
1. Have several varieties of canned beans in your cupboard (or frozen in your freezer) to toss into salads, soups, stews, pasta, salsa, or rice dishes.
2. Dried beans must be soaked in water for several hours or overnight to rehydrate them before cooking.
3. Make a quick high-fiber, high-protein salad with a variety of drained and rinsed canned beans (pinto, chickpeas, and black beans) and light Italian salad dressing.
Recipe idea: Drain cans of black beans and corn, toss together with a jar of salsa, juice from a fresh lime, a dash of olive oil, and balsamic vinegar for a nutritious salsa to eat with grilled fish or baked chips.
Mango… This delectable brilliant orange fruit is juicy, sweet, and tart. Mangoes are high in fiber and a rich source of potassium and vitamins A and C, with only 135 calories for the entire fruit. The center pit makes it a bit tricky to slice up but the extra effort is worth it.
1. Increase your intake of potassium the easy way. Simply slice up a
mango and eat.
2. Chop mangoes then toss into salsas or chutneys for a tropical treat
on grilled fish.
3. Stock your pantry with mango juice for a quick and nutritious
smoothie or refreshing mango-lime spritzer.
4. Put spoon-sliced mangoes on top of pancakes, waffles, French toast,
whole-grain cereal, salads, cakes, yogurt, and puddings.
Recipe idea: Drain cans of black beans and corn, toss together with a jar of salsa, juice from a fresh lime, a dash of olive oil, and balsamic vinegar for a nutritious Recipe idea: Drain cans of black beans and corn, toss together with a jar of salsa, juice from a fresh lime, a dash of olive oil, and balsamic vinegar for a nutritious salsa to eat with grilled fish or baked chips.
Water…. Most of us don't get enough of this precious stuff, especially in the summer when it's easy to get dehydrated in the hot weather. Nothing quenches your thirst quite like a glass of water and there are no calories whatsoever!
1. Don't rely on thirst; this sensation diminishes with age. Drink often and choose from nutritious liquids, including 100% fruit and vegetable juices, skim or low-fat milk, broths, sparkling water, and teas.
2. You can also get fluids from foods, especially those that are liquid or nearly so at room temperature. Try gelatin, frozen yogurt, soups, watermelon, pickles, oranges, lettuce, and tomatoes.
3. Jazz up zero-calorie plain or sparkling water with a splash of fruit juice, slices of citrus, or rounds of cucumber for a refreshing beverage.
Thought for the month: Two things define you. Your patience when
you have nothing, and your attitude when you have everything.
~ Anonymous
