Salmon Dishes

Salmon is one of the fish that I love eating all year round but mainly during the summer. Here are some Salmon dishes that I want to try making. If anyone has tried any of the ones I post let me know how it is and feel free to make suggestions. Yes I did put the weight watchers values on there because as you all know how I enjoy being a part of the weight watchers community.


Baked Salmon Puttanesca

serves 4 – prep time 15 – cook time 23 – 7 points

This spicy Italian sauce is a tasty combination of tomatoes, olives, anchovies, capers, garlic and red pepper flakes. It’s delicious with richly-flavored fish such as salmon.


  • 1Tbsp olive oil – 4 smart points
  • 1 medium uncooked shallot(s), finely chopped – 0 points
  • 2 clove(s )garlic clove(s), minced -0 points
  • 1⁄2 tsp crushed red pepper flakes – 0 points
  • 1 Tbsp anchovy paste (or 3 fillets, mashed with a fork) – 1 point
  • 28 oz canned diced tomatoes, drained – 0 points
  • 1 Tbsp canned tomato paste – 1 point
  • 10 medium olive(s), Kalamata variety, pitted, roughly chopped – 1 point
  • 2 Tbsp capers, rinsed and drained – 0 points
  • 16 oz uncooked skinless salmon fillet(s) – 19 points


  1. Preheat oven to 350°F.Heat oil in large, oven-safe nonstick skillet over medium heat. Add shallot, garlic and red pepper flakes; cook, stirring a few times, until vegetables soften, 2-3 minutes.
  2. Add anchovy paste and cook, stirring, until it melts into pan, about 1 minute. Add tomatoes and tomato paste; reduce heat to medium-low and simmer until sauce thickens, about 5 minutes. Stir in olives and capers; remove from heat.
  3. Nestle salmon fillets into sauce; spoon some sauce over salmon. Cover skillet; bake until fish is just opaque in center, about 10-12 minutes.
  4. Serving size: 4 oz salmon, 1/2 cup sauce

Chili-Rubbed Salmon with Mango-Peach Salsa

5 points / Prep Time:20 min / Cook Time:10 min / Serves:4

A fresh mango-peach salsa pairs beautifully with rich and flavorful grilled salmon. Serve this summery dish over salad for an easy weeknight supper.


  • 1 large peach(es), ripe, diced – 0 points
  • 3⁄4 cup(s) mango(es), ripe, diced – 0 points
  • 1⁄4 cup(s) uncooked red onion(s) -0 points
  • 2 Tbsp cilantro, fresh, minced – 0 points
  • 1 small jalapeño pepper(s), seeded, minced (don’t touch seeds with bare hands) – 0 pts
  • 2 tsp fresh lime juice – 0 points
  • 1⁄2 tsp honey – 1 points
  • 1⁄2 tsp olive oil, extra virgin – 1points
  • 1 pinch kosher salt – 0 points
  • 1 tsp chili powder, ancho variety – 0 points
  • 1 tsp ground cumin – 0 points
  • 1⁄2 tsp dried oregano – 0 points
  • 3⁄4 tsp kosher salt – 0 points
  • 1 pound(s) uncooked skinless salmon fillet(s), boneless, cut into 4 fillets – 19 points
  • 2 spray(s)cooking spray – 0 points


  1. To make salsa, in a medium bowl, combine peach, mango, onion, cilantro, jalapeño, lime juice, honey, oil and a pinch salt; chill until ready to serve (salsa may be made up to 3 days prior to use and stored, covered, in refrigerator).
  2. In a small bowl, combine chili powder, cumin, oregano and 3/4 teaspoon salt; rub over both sides of salmon.
  3. Coat a grill or grill pan with cooking spray; heat to medium-high heat. Grill salmon until cooked to desired degree of doneness, flipping once, about for 4-5 minutes per side. Serve salmon with salsa spooned over top.
  4. Yields 1 salmon fillet and about 1/3 cup salsa per serving.

Thrive – Weight Watchers


“My comfort food is made from scratch steel cut oatmeal. It’s delicious, easy to make, and just what I need on a cold morning.” – Clinton from League, TX.

Celebrate National Cereal Day, March 7th!

Top 3/4 cup cooked oatmeal with sliced bananas, sprinkle on cinnamon, and drizzle with a teaspoon of honey. 5 SmartPoints value.

JUST FOR FUN: “Want to know more about yourself?” Go to personality testing, info to take the Big Five Personality Test, which assesses – among other traits – how conscientious, open, and agreeable you are.

JUST REMEMBER THIS….Losing weight can improve your memory, suggests the results of a Swedish study of older women. After weight loss, the region of the brain that help identify and match faces show more activity – and regions that are linked to recall episodic memories showed less, which scientists think indicates more efficient retrieval.

Meal-Planning Move Member Tip: “I batch-cook steel-cut oats in my rice cooker. I divide it into half-cup portions, then freeze it for a yummy, reheat able breakfast.” – Sue from Mesa, WA.

HANGRY – adjective – bad-tempered or irritable as result of hunger. Sample sentence: Planning meals helps me avoid getting hangry.


  • “I’m a busy mom of four, but I love my FitBit: I get 8,000 to 13,000 steps a day and as many flights of stairs I can.” – Bosalia.
  • “I plan meals so I know that if an unexpected ‘food magnet” draws me to something else, I’ll make the right choice.” – Steve.

Find Your Fit! – Weight Watchers weekly 02/28/16 – 03/05/16

Find Your Fit!

What gets you moving? Try these great ideas.

Maybe you’re new to exercise. Or your routine morning walk has gotten, well, routine. Or joining  the gym isn’t your thing. Take a look at these ideas for  all sorts of likes and lifestyles!


  • zumba
  • barre
  • dance video games

Being Social

  • Zumba
  • dance video games
  • fun runs
  • bowling leagues
  • 5 k training class
  • hiking clubs

Easy Does It

  • Bowling leagues
  • jumping jacks
  • marching in place while watching tv
  • mall walking
  • walking dog

Working Out at Home

  • Jump rope
  • marching in place while watching tv
  • yoga
  • stair climbing
  • hot5 app (it’s free)
  • one-on-one training
  • exercise videos

Challenging Yourself

  • kickboxing
  • obstacle course
  • stair climbing
  • hot5 app
  • indoor rock climbing
  • martial arts
  • spin class

Acting Like a Kid Again

  • trampoline
  • obstacle course
  • jump rope
  • jumping jacks
  • fun runs
  • dance video games

Exercising Your Mind, Too!

  • Indoor rock climbing
  • martial arts
  • yoga

Mini Moves: When time is tight, you can get a leg up on exercise (literally!). Download the free fit break by weight watchers to get in fit hits of one minute each. No matter where you are or what your level is you’ll find lots of options.

From Weight Watchers weekly 02/28/16 – 03/05/16

Cynthia’s Wedding

November 6, 2015

Within the next year I will be attending 3 weddings. Gratefully I am only in one of them and it is the last one. The other day I was researching something for my friend who is getting married in September and noticed that she has no idea how much planning actually goes into planning one of these. Last week one of my other friends, who is also in the wedding party, and I had to drag her into David’s Bridal after dinner. (lucky enough the David’s Bridal was right next to where we had dinner literally.) The fact it got her going on starting to look at wedding dresses and bridesmaid dresses. She made an appointment for herself as well that day to try on dresses.

November 9, 2015

Yesterday Cynthia, the September bride-to-be, started trying on dresses at her second David’s bridal appointment. She tried on 6 dresses. I only was able to stay for the first 5 because of a family member’s birthday dinner. Dress 1 was gorgeous on her fit her very well but the only thing she truly did not like was that it was on the higher end of her budget. Dress 2 was almost as beautiful but the trim that went down the back was a little unappealing. Dress 3 had this beautiful upper sequin pattern that was not to over bearing. Dress 4 the lace overlay on top was fine but the tulle overlay on bottom was awful. Dress 5 was a beautiful simple dress with a short train that you could add a colorful accent belt too which was an idea Cynthia loved. Dress 6, I was not there for, I was told by Crystal, who is one of the other bridesmaids, that it was a mermaid style wedding dress, it apparently looked awful to begin with and none of the bridesmaids liked it.  Most of us loved dress 1 and dress 5.

January 8, 2016

Cynthia FINALLY bought a dress. It is a simple dress with a little bit of glitz and just perfect for her. Fit her perfectly and it was on sale for 99 dollars originally between 300 and 600. Thanks David’s Bridal. (Photos will be attached after the wedding in September.)

February 21,2016

On Facebook today Cynthia created an event just for the bridesmaids. I had known she wanted to do this but she barely goes on Facebook so i forgot about naturally. But this is good she told the other bridesmaids what the two styles of dresses she wants us to wear and the color of dress. And it is a great way for us to communicate ideas and ask questions etc.  We all should be helping her do things not just Jen and myself. Hopefully she did what she told me she was doing this weekend and narrowing down her dj list and researching them to book one because she is running out of time to book one for her wedding.

February 27, 2016

I purchased my bridesmaid dress now lets hope Cynthia does not change the color of the dress again because I can not exchange for a different color. Now time to plan a bridal shower and make sure the others buy their dresses before this sale is over.

March 13, 2016

So I was on my cousin’s Knot website when my boyfriend asked me to go to Cynthia and John’s to see what they have done because I told him she added a small story to it. Guess what she started her registry. Shocking to me because she sometimes needs to be pushed severely to do something and I have not bothered her recently to do one. I knew she registered to create one but she didn’t have anything on it yet. When I looked today she actually put things on there that she and John need and a few things she wants. So proud of her.

May 23, 2016

So Cynthia has not finished her website but did order her veil. I sent out the invitations for her bridal shower this morning so people have more time to rsvp.

Get Happy: Gratitude Adjustment – Weight Watchers

Get Happy: Gratitude Adjustment

Appreciating the little things in life can pay off big!

Being glad for even little things can be a path to greater happiness and health benefits.

“Thank you.” What a simple, powerful phrase. Expressing gratitude for a kind gesture or a thoughtful remark is polite, certainly – but did you know that it can have health benefits too? People who feel appreciative on a regular basis feel happier, more optimistic, and more satisfied; according to one study, being mindfully thankful can even inspire people to exercise more. Gratitude can counter negative feelings such as frustration and negative health effects such as stress headaches. And of course, the positive state of mind created by cultivating gratitude can result in better health choices.

To get into the gratitude groove, take time this week to look out for the little things that make your life sweeter, easier, more joyful. Thank someone who who has helped brighten your day. Pause to appreciate a blue sky. This activity can help you notice the good things in your life and express thanks to the people or things making those moments possible.

What are you thankful for?

  1. Make a quick list of the things that come to mind today. Think outside the box; maybe it’s the smile and wave your neighbor gave you this morning – or it could be the grocery store’s well tined sale on a healthy item you love, or your comfortable shoes that let you take a brisk afternoon walk everyday. Consider things little and big.
  2. Choose one person (or thing) to whom you’ll write an actual note of gratitude. Use the guide below to jot down a note expressing your gratitude.

Dear ______________, I’m grateful to you because _____________. It helped me ______________________. Thank you!

Tune In!

Try out a song or two from this playlist to help you flex your “gratefulness muscle.”

  • What a Wonderful World by Louis Armstrong
  • Happy by Pharrell Williams
  • Gratitude by Paul McCartney
  • Thank You by Sly and the Family Stone
  • Wind Beneath My Winds by Bette Midler
  • Somewhere Over the Rainbow by Israel Kamakawiwo’ole (a beautiful Hawaiian version of a classic song)
  • Grateful by Pete Philly and Perquisite
  • Gratitude by Earth, Wind & Fire
  • Thank You For Hearing Me by Sinead O’Connor
  • Thank You for Loving Me by Bon Jovi

Holiday Reality Check – weight watchers

Holiday Reality Check 

We have a game plan for feasts, toasts, and treats.

(Hint: Be Flexible.)

A little shift in perspective can keep you on track to your goal.

If your weight loss efforts take a back seat during this time of year, you’re not alone. We’ve all been there and it’s OK. In fact, accepting that there will be slips along the way you can be wiser move than an all or nothing approach. Be realistic, plan ahead, and you won’t  have much ground to make up after the holidays.

Time – box it. The holiday season lasts a few weeks, but you may have only a few “red flag” days during that span of time. (By the way, the season ends January 2. This year, stick to that date!) Tip: Mark “red flag” days on your calendar and plan for them. Other days, stick with your standbys.

Choose your path. Do you want to lose, maintain, or even allow a small gain? For been there ate that advice, check out “Have a Holiday Game Plan” on weight Tip: Whatever your plan, try to track daily and weigh in weekly.

Keep Moving. Even if you can’t get to the gym this week, aim to stay active. Stand as you talk on the phone. Haul groceries to the car yourself. At a party, volunteer to pour drinks, take coats, and so on. Tip: No time to exercise? Get one minute moves with our new app: Fitbreak by Weight Watchers.

Plan Ahead. If you’re invited to a holiday feast at someone’s house, ask for a sneak peek of the menu so you can pre-track. Find a time in your calendar to slot in a quick run. Being prepared – not just for Boy Scouts! – keeps your head in the game. Tip: Offer to bring a dish (low in Smart Points values) to parties.

Celebrate Small Wins. Walked for 10 minutes this morning? YAY! Opted for one beer, then club soda, at last night’s party? Kudos! Every step carries you in the right direction. Tip: GO easy on yourself when things don’t go as planned. Get up, dust yourself off, and get right back on track.

Take Mini Breaks. A full massage might not happen, but a back rub (ask your honey!) could fit in. Take time to stretch, light some candles, or listen to music that makes you happy. Feeling good and stress-free is another healthy choice you should make this season. Tip: If you schedule is super packed, ditch high effort, low reward events if you can, or at least bail out early.





Find more minutes for yourself!

If you’ve ever gotten to 7 p.m. wondering where the day went, join the club. It’s hard enough tackling your to-dos, veer mind good stuff like prepping healthy meals, exercise, seeing friends …. To find more time for what you want to do, cut back on things  that are unproductive, not enjoyable, or both!

  1. IDENTIFY your time bandits. Becoming mindful can help, especially if you target activities that sap your energy and your good mood as well as your precious time. Common culprits:
    • CHECKING THE NEWS OFTEN – especially “bad news” stories that increase anxiety
  2. ELIMINATE that main time bandit. Again, mindfulness can help (“Hmm, I’m reading ’10 celebrities who haven’t aged well,’ I’d rather do something else.”) Other ideas:
    • Set a timer for screen time
    • DVR your favorite tv show(s) and what only that show
    • Control internet wandering with apps like anti-social ( or rescue time (rescue
    • Check email at specific times during the day
    • Set a “mindless-time” budget for the week for those celebrity sites
    • listen to podcasts or books on tape while you commute
    • do grocery shopping online
  3. REPLACE it with something that helps you succeed or brings you real pleasure. For inspiration think of your dream day. What would you do if you had no chores or obligations? Family fun, a baseball game, a hike?

What are your main time bandits? What is your time bandit strategy? What is your dream day activity?

Body Gratitude – Weight Watchers

Body Gratitude.

Get Ready to celebrate what it does for you!

Have you thanked your shoulders today? How about your feet? Every day your body works pretty hard: carrying bags, cooking dinner, walking the dog. But if you’re not happy with how it looks, you zero in on the negative.

That kind of body attitude can backfire: You feel bad, you eat to feel better, you feel bad …. Ironic right? You’d think a poor body image would spur you to positive actions, but it’s body gratitude that does the trick; you’re more likely to eat better, exercise more – and lose weight.

Let’s see how this works, for good and bad.

  • You see a tone runner jog by.
  • You think “I’ll never look like that” … or “My arms are getting toned, too!”
  • You feel hopeless or inspired.
  • You act by watching tv or by doing a few extra push ups.

Fill out the following on the negative path. Then start again, and take the positive path.



YOU FEEL                                                                                                      YOU FEEL

(negative feeling)                                                                              (positive feeling)

YOU DO/DON’T                                                                                    YOU DO/DON’T

(negative action)                                                                                 (positive action)

Holiday Cookies- What’s your favorite?

Holiday Cookies – What’s your favorite?

M&M’s® Cookies



  1. In a large bowl, mix sugar, eggs, shortening, and vanilla thoroughly. Add flour, salt, and baking soda to creamed mixture. Blend well. Add 3/4 cup candies.
  2. Drop dough by teaspoonful onto baking sheet. Slightly push a few candies on top of each dough ball with remaining candies.
  3. Bake at 350 degrees F (175 degrees C) for 9 to 11 minutes.

Soft Gingerbread Cookies



  1. In a medium bowl, mix together the molasses, brown sugar, water and butter until smooth. Combine the flour, baking soda, allspice, ginger, cloves and cinnamon, stir them into the wet mixture until all of the dry is absorbed.
  2. Cover the dough and chill for at least 3 hours.
  3. Preheat oven to 350 degrees F (175 degrees C).
  4. On a lightly floured surface, roll the dough out to 1/4 inch thickness. Cut out into desired shapes. Place cookies 1 inch apart onto ungreased cookie sheets.
  5. Bake for 8 to 10 minutes in the preheated oven. Remove from the cookie sheets to cool on wire racks.



Even on days that don’t go as planned, you have something to be proud of! Think positive: It can help you stay the course.

The power of positive thinking isn’t a myth. In fact, people who believe they will succeed at weight loss are more likely to do it. It’s especially helpful on not-so-good days. (Yes, even then you’re likely to find a bright spot.) Focusing on the steps and actions that keep you moving forward can help you deal with setbacks, stick to your Plan, and maintain weight loss. Take a moment or two to walk through your day yesterday, opposite, and see how you were awesome!

Daily Report (fill in the blank)

Yesterday was a _____________(GOOD/NOT-SO-GREAT) day for me. Some events were typical for a ____________(DAY OF THE WEEK): I did ______________(ACTION), ______________(ACTION), and______________(ACTION). As for my Plan, I found it ______________(Adjective), to stick to my points plus budget; i ate mostly __________________(FOOD CATEGORIES), and I am pretty ______________(EMOTIONAL ADJECTIVE), about my choices. Thinking back over my food choices, I am glad that I do ______________ (ACTION). It’s something I might not have done before I joined Weight Watchers. I plan to build on this positive step by doing ______________ (ACTION) in the future. When it came to activity, yesterday I ______________(VERB), which felt _______ __________(EMOTIONAL ADJECTIVE). One thing I’m proud of is ______________(noun/verb); it helps me realize ___________ _________(helpful thought). If I compare yesterday to a day before Weight Watchers, I can see ______________(sign of change). Every small step I take – even on the bad days – brings me closer to my goal. And that’s awesome!

Try doing this exercise (just a quick mental scan) each day. To keep in mind your everyday awesomeness, create a short personal phrase or affirmation.