[CHANGES] 2 things and Cindy's Soup

[Sandra Ahten]

Ladies and Gents,

This newsletter contains:
1) and update on my book

2) a special discount offer for new members to join my Changes group, if you 
are willing to be a "test taker" for some of the quizzes in my book

3) Cindy's soup recipes. Changes group member Cindy shared these with our 
Tuesday Changes support group. Everyone raved about them. In case you are 
counting points: I ran them through the Weight Watcher "recipe builder" to 
get the point value.

Take good care,
Sandra
-------------------------------------------------

(1) An update on my book:
As you know I'm working on my book proposal, "The Reasonable Diet."  And of 
course I'm busy running my "Changes" groups also. They go hand. Here is 
(what those in the industry) call the handle for my book:

Using the mantra of most return dieters: “I  know what to do – I just don’t 
do it:” The Reasonable Diet offers motivation, suggestions for difficult 
situations, personal examples, and – an approach that tells you not what you 
should do, but instead capitalizes on building up on what you *are willing 
to do.*  Use your own diet know-how and knowledge of off-the-shelf diets 
while you learn and then practice the tools that allow you to firmly 
establish the two absolutely necessary habits that successfully thin people 
have in common: conscious eating and regular reassessment of their diet.


Of course that was what I 'teached and preached' while I was at Weight 
Watchers also... conscious eating; regular reassessment of your diet; and 
asking yourself "What am I willing to do?" You remember!  I still ask it -- 
both of my group members and of myself. It is lifelong process. Do you need 
help getting in the groove? ...Getting your habits firmly established?...

...If so....

(2) Join the Changes groups at one of these times:
Tuesday 10am check in (10:30-11:30 group)
Tuesday 5pm check in (5:30 - 6:30 group)
Saturday 9am check in (9:30-10:30 group)

Cost: $95 for 5 sessions; $150 for 10 sessions. Test-taker discount: $75 for 
5 sessions.
Email me if you want more details.


(3) Cindy’s Favorite Soups

Vegetarian Chili
Servings 8,  4 pts. Per serving

1 large onion
3 celery stalks
1 green pepper
4 cloves of garlic
2- 28 oz. stewed tomatoes (or crushed, or diced)
3- 15 oz cans of beans (black, kidney, whatever ones you like)
1 can crunchy corn (I often substitute a box of frozen chopped broccoli or 
chopped spinach… lower carbs)
1 C water
½ C golden raisins
¼ C white vinegar
1 T chili powder
1 T parsley (fresh or dry)
1.5 tsp basil
1.5 tsp oregano
¼ tsp hot pepper sauce
salt and pepper to taste
Cook- simmer 1 hr
Enjoy!  Freezes well.

Lentil and Rice Soup
8 servings, 3 pts. each

8 C water
6 packets chicken broth (or substitute ~ 8 C chicken broth for water and 
packets)
9 ozs. Dry lentils (rinsed and sorted)
4 ozs. Dry brown rice (rinsed)
44 ozs. Canned tomatoes with juice (or diced or crushed)
3 carrots halved and cut in chunks
1 C onions
½ C celery
1 T garlic
½ tsp basil
½ tsp oregano
½ tsp thyme
1 bay leaf
2 T cider vinegar (added at the end of cooking)

In large saucepan combine, bring to a boil, reduce heat and cover, simmer 
and stir occasionally for 45-55 minutes, or until the lentils and rice are 
tender (not mushy though).  Remove bay leaf, stir in vinegar, salt and 
pepper to taste.  Enjoy!  Freezes well.

White Chili
8 servings,  3 pts. each

1 T oil
2 medium onions
2 cloves garlic
2 cans of 4 oz chopped green chilies
1 T+ cumin
1.5 tsp oregano
¼ tsp ground cloves
¼ tsp cayenne pepper
4-6 C chicken stock (low sodium)
4 C diced cooked chicken (or left over turkey is good also!)
3 cans (16 oz) white beans such as cannelini
salt and pepper to taste

Heat oil in large saucepan over medium high heat. Add onions and garlic and 
cook for 5 minutes til veggies are slightly softened.  Add chilies, cumin, 
oregano, cloves, and cayenne; cook 1 minute longer.  Add 4 C of stock, the 
beans and chicken.  Cook over low heat for an hour, adding stock if 
necessary.  (If using canned beans and cooked chicken, add them after 40 
minutes and cook for 20 minutes to blend flavors).

Southwest Chicken Soup
8 servings: 1 serving = (1 ½ C soup with 3 tortilla chips and 2 T cheese) 
equals 234 calories, 4 g fat, 5 g fiber, 23 g protein – 4 points

1 can (49.5 oz) reduced sodium chicken broth
1 can (14.5 oz.) crushed tomatoes, undrained
1 can (14.5 oz.) diced tomatoes, undrained
1 pound boneless skinless chicken breasts, cut into ½ inch cubes
1 large onion, chopped
1/3 C minced fresh cilantro or parsley
1 can (4 oz) chopped green chillies
1 garlic clove, minced
1 tsp chili powder
1 tsp ground cumin
½ tsp dried oregano
¼ tsp cayenne pepper
3 C frozen corn, thawed  (I often substitute frozen broccoli instead of 
corn)
Baked tortilla chips (crumbled)
1 C (4 oz) shredded reduced fat cheddar or Mexican cheese blend

In a large saucepan,, combine the first 12 ingredients. Bring to a boil.  
Reduce heat; cover and simmer for 1 hour. Add corn; cook 10 minutes longer. 
Top each serving with tortilla chips; sprinkle with cheese.

Enjoy!
Sandra