Twas the night before Christmas and,
What thoughts did it bring?
My mind said to me,
Why not have a big fling?
There were pies in the oven,
Sugared nuts in the jar.
There were snacks for the party,
And booze in the bar.
No! I'll resist the temptation,
I will keep a strong head.
I'll not eat a bite!
And I climbed into bed.
When out of my stomach,
There came such a roar,
I sprang from the bed,
Landing flat on the floor.
Away to the kitchen
I flew like a flash.
Tore open the fridge,
To do something RASH!
A light from within,
Gave off such a glow
To the objects of food,
Laid on trays there below.
I was going to grab
An odd goodie or two
When into my mind
Came my promise to you.
Before I could have
Any snack food to eat
I must put on my coat
And get out on my feet.
I got into my coat,
My warm gloves and shoes
Determined to walk
For the goodies I'd choose.
The moon on the breast
Of the new-fallen snow
And on houses and trees
Gave a sparkle and glow.
As I walked down the street
My mind did recall
The words that we'd spoken
At the Weight Watchers hall.
Of meetings through which
I ambitiously sat
For words of encouragement
To help shed this "fluff".
I spoke not a word
When my walk was done.
I felt so renewed.
I knew I had won.
I walked past the kitchen
Without turning my head.
I smiled in the mirror
As I headed for bed.
And I said to myself
As I turned out the light
"With my mind, will and body,
I have fought the good fight!"
Monday, December 28, 2009
Monday, December 14, 2009
16 Ways to Have a Healthy Holiday Season
Courtesy of WeightWatchers.com...
Here's a holiday list you shouldn't miss: 16 super-easy, almost effortless ways to be healthier in the busy weeks ahead.
Hoping to shed some pounds during the holidays? No matter how motivated you are, this is a difficult season to make drastic changes to your routine. With all the lists you're making and checking twice, you barely have time to breathe, let alone challenge yourself with a new weight-loss or fitness plan.
But that doesn't mean the holidays have to be an unhealthy time. In fact, it's important to keep long-term health goals in mind, even if there's no time yet to really start on them.
If you ignore those goals altogether, says Karen Miller-Kovach, MS, RD, chief scientific officer for Weight Watchers International, they may be much harder to address—mentally and physically—in the new year. "The 10 pounds you wanted to lose by Thanksgiving may seem like a hill, but if you overdo it in December, the 18 pounds you'll face on Jan. 1 will feel like a mountain," says Miller-Kovach.
Have a healthy holiday!
Even in the hectic weeks ahead, you can make small adjustments that will make it easier for you to tackle your weight-loss goals in the new year. The first step toward a healthful holiday season is simple and effective: Don't use the season as an excuse to splurge. The second is to always be on the lookout for ways to fit healthy behaviors into your life.
1. Always eat a healthy dinner before you go to a holiday party.
2. Bring healthy foods to potlucks.
3. At appetizer tables, choose two or three of your favorites and put them on a small plate or, better yet, a napkin. Then, walk away. When you're done with your food, throw away the napkin or take your plate to the kitchen. Avoid large plates.
4. At a buffet, cover most of your plate with vegetables and fruits. Then find room for smaller portions of the high-calorie main dishes.
5. Watch out for times when you feel guilty for overeating. Just because you slipped up at lunch isn't license to overindulge all day. Remember: One meal is one meal. One day is one day.
6. On the nights you decide to have a drink, limit yourself to one or two. And don't indulge every night, says Fink. Also, choose wisely—a gin and tonic has 155 calories for 7.5 fl oz, while the same size frozen strawberry daiquiri has a whopping 450 calories.
7. If you are drinking, alternate alcoholic beverages with nonalcoholic, calorie-free drinks such as like flavored seltzer. Or, choose wine spritzers, which are half wine and half seltzer.
8. Drink extra water to help flush out the excess sodium you consume during rich meals.
9. No matter how busy you get, make time for a healthy breakfast. Eating a morning meal will help control cravings later on.
10. If baked goods are your holiday weakness, consider hosting a cookie party: Ask every guest to bring one batch of his or her favorite cookies, plus the recipe, and share. This way, you and your family get a variety without having to bake loads. (For extra credit, challenge your guests to bring low-fat or low-calorie cookies.)
11. Store healthy snacks at the front of your fridge and pantry, and go for them before you treat yourself to the splurge stuff.
12. Just say "no" to packaged holiday candies and cakes! So what if they're red and green or blue and white—with all the homemade goodies hanging around, you don't need them.
13. Streamline your grocery shopping with lists of the ingredients you'll need for a week's worth of quick, easy meals. This way, you won't be limited to last-minute convenience and fast foods during those nights when you're dashing around.
14. Online shopping is a great time saver, but it means you lose out on the mall walking that usually goes with shopping. Make it up by figuring out exactly how much time you saved (say, 15 minutes per gift), then increase your cardio by that much for the week.
15. On heavy-eating weeks, add some strength training to your routine. Building muscle will help your body continue to burn calories while at rest.
16. Add health-related gifts to your wish list this year—they could help make for a slimmer, healthier new year.
Here's a holiday list you shouldn't miss: 16 super-easy, almost effortless ways to be healthier in the busy weeks ahead.
Hoping to shed some pounds during the holidays? No matter how motivated you are, this is a difficult season to make drastic changes to your routine. With all the lists you're making and checking twice, you barely have time to breathe, let alone challenge yourself with a new weight-loss or fitness plan.
But that doesn't mean the holidays have to be an unhealthy time. In fact, it's important to keep long-term health goals in mind, even if there's no time yet to really start on them.
If you ignore those goals altogether, says Karen Miller-Kovach, MS, RD, chief scientific officer for Weight Watchers International, they may be much harder to address—mentally and physically—in the new year. "The 10 pounds you wanted to lose by Thanksgiving may seem like a hill, but if you overdo it in December, the 18 pounds you'll face on Jan. 1 will feel like a mountain," says Miller-Kovach.
Have a healthy holiday!
Even in the hectic weeks ahead, you can make small adjustments that will make it easier for you to tackle your weight-loss goals in the new year. The first step toward a healthful holiday season is simple and effective: Don't use the season as an excuse to splurge. The second is to always be on the lookout for ways to fit healthy behaviors into your life.
1. Always eat a healthy dinner before you go to a holiday party.
2. Bring healthy foods to potlucks.
3. At appetizer tables, choose two or three of your favorites and put them on a small plate or, better yet, a napkin. Then, walk away. When you're done with your food, throw away the napkin or take your plate to the kitchen. Avoid large plates.
4. At a buffet, cover most of your plate with vegetables and fruits. Then find room for smaller portions of the high-calorie main dishes.
5. Watch out for times when you feel guilty for overeating. Just because you slipped up at lunch isn't license to overindulge all day. Remember: One meal is one meal. One day is one day.
6. On the nights you decide to have a drink, limit yourself to one or two. And don't indulge every night, says Fink. Also, choose wisely—a gin and tonic has 155 calories for 7.5 fl oz, while the same size frozen strawberry daiquiri has a whopping 450 calories.
7. If you are drinking, alternate alcoholic beverages with nonalcoholic, calorie-free drinks such as like flavored seltzer. Or, choose wine spritzers, which are half wine and half seltzer.
8. Drink extra water to help flush out the excess sodium you consume during rich meals.
9. No matter how busy you get, make time for a healthy breakfast. Eating a morning meal will help control cravings later on.
10. If baked goods are your holiday weakness, consider hosting a cookie party: Ask every guest to bring one batch of his or her favorite cookies, plus the recipe, and share. This way, you and your family get a variety without having to bake loads. (For extra credit, challenge your guests to bring low-fat or low-calorie cookies.)
11. Store healthy snacks at the front of your fridge and pantry, and go for them before you treat yourself to the splurge stuff.
12. Just say "no" to packaged holiday candies and cakes! So what if they're red and green or blue and white—with all the homemade goodies hanging around, you don't need them.
13. Streamline your grocery shopping with lists of the ingredients you'll need for a week's worth of quick, easy meals. This way, you won't be limited to last-minute convenience and fast foods during those nights when you're dashing around.
14. Online shopping is a great time saver, but it means you lose out on the mall walking that usually goes with shopping. Make it up by figuring out exactly how much time you saved (say, 15 minutes per gift), then increase your cardio by that much for the week.
15. On heavy-eating weeks, add some strength training to your routine. Building muscle will help your body continue to burn calories while at rest.
16. Add health-related gifts to your wish list this year—they could help make for a slimmer, healthier new year.
Stress...
Stress is the trash of modern life -- we all generate it, but if you don't dispose of it properly, it will pile up and overtake your life.
~ Danzae Pace, writer
~ Danzae Pace, writer
Thursday, December 10, 2009
WW Recipe Swap
Check out WeightWatchers.com's Recipe Swap!
http://www.weightwatchers.com/community/rcp/index.aspx
Look for new holiday recipes or even add your own!
http://www.weightwatchers.com/community/rcp/index.aspx
Look for new holiday recipes or even add your own!
Up for a Challenge???
Looking to successfully manage your weight loss efforts this holiday season?
Need a challenge to keep you on your toes?
Check out WeightWatchers.com's "Don't Quit Now Challenge"!
http://community.weightwatchers.com/Challenges/ChallengePage.aspx?sid=1539523
Email me at stephanie@wwleader.com and let me know your progress!
Need a challenge to keep you on your toes?
Check out WeightWatchers.com's "Don't Quit Now Challenge"!
http://community.weightwatchers.com/Challenges/ChallengePage.aspx?sid=1539523
Email me at stephanie@wwleader.com and let me know your progress!
De-Stress Your Holidays
Courtesy of WeightWatchers.com...
Here's how to turn holiday havoc around so it doesn't get you down.
"The four sources of stress during the holidays are fantasies, family, food and finances," says Mark Gorkin, a psychotherapist and public speaker who goes by the moniker "Stress Doc." "The temptation is to want it all," he says. People often get so caught up in the eating, drinking, partying and shopping, he adds, "that there is no time for spiritual reflection and quiet nurturing."
So nurture your sanity this holiday season with these nine tips from Gorkin:
1. Just say "no"
Be realistic about how many parties you can actually attend. Remember that saying yes to every invitation could result in burnout. Also, going to tons of parties presents more challenges to your diet than you might want.
2. Stay in your groove
Carve out time for yourself — and greedily guard it. If you have an exercise routine, such as walking every other day, keep that as your anchor, and try to make holiday chores and events revolve around your exercise schedule, not the other way around.
3. Take baby steps
It's easy to feel overwhelmed by the enormity of holiday tasks, like sending out 114 holiday cards. Certain tasks are more doable when broken into chunks. For example, you could purchase the cards a month before Christmas or Hanukkah and write a few at a time over the next several weeks. Then, address all the envelopes. If you have kids, why not enlist them to stuff envelopes and put on the stamps?
4. Appoint a "designated nagger"
Give your partner or a close friend permission to nag you when you start worrying too much. Have your "designated nagger" tell you to slow down and take a deep breath as soon as you begin worrying too much about overeating, not exercising enough or finding the perfect gift for everyone down to your boss's cat.
5. Have a big holiday draw
Sit down with your family early in the holiday season and discuss the sources of stress and conflict that always seem to rear up this time of year. Then distribute crayons and paper, and have everyone draw pictures of your "family stress image" — a big ogre wearing a Santa hat or a giant present exploding like a firecracker, for example. "This is a great way to get out your frustration in a positive way," says Gorkin.
6. Revel in the scent of solitude
Light a lavender-scented candle in your bathroom and take a hot bath, or use some lavender-scented bath oil. A study on aromatherapy reported in the International Journal of Neurosciences stated that the scent of lavender helped adult test subjects feel more relaxed and perform mental calculations more accurately than did other scents.
7. Walk it out
Take a nice long walk and focus on smelling the crisp winter air or watching snow falling for a form of meditation.
8. Immerse yourself in music
Listen to a tape of holiday songs, or make your own recording by dubbing a set of your favorite tunes onto a cassette tape, CD or MP3.
9. Stroll down memory lane
Fill a hatbox or shoe box with objects that are important to you, such as your child's first tooth, family photos, postcards, love letters or inspirational poems or quotes. Whenever stress looms, take out your box and enjoy the warm feelings your mementos inspire.
Here's how to turn holiday havoc around so it doesn't get you down."The four sources of stress during the holidays are fantasies, family, food and finances," says Mark Gorkin, a psychotherapist and public speaker who goes by the moniker "Stress Doc." "The temptation is to want it all," he says. People often get so caught up in the eating, drinking, partying and shopping, he adds, "that there is no time for spiritual reflection and quiet nurturing."
So nurture your sanity this holiday season with these nine tips from Gorkin:
1. Just say "no"
Be realistic about how many parties you can actually attend. Remember that saying yes to every invitation could result in burnout. Also, going to tons of parties presents more challenges to your diet than you might want.
2. Stay in your groove
Carve out time for yourself — and greedily guard it. If you have an exercise routine, such as walking every other day, keep that as your anchor, and try to make holiday chores and events revolve around your exercise schedule, not the other way around.
3. Take baby steps
It's easy to feel overwhelmed by the enormity of holiday tasks, like sending out 114 holiday cards. Certain tasks are more doable when broken into chunks. For example, you could purchase the cards a month before Christmas or Hanukkah and write a few at a time over the next several weeks. Then, address all the envelopes. If you have kids, why not enlist them to stuff envelopes and put on the stamps?
4. Appoint a "designated nagger"
Give your partner or a close friend permission to nag you when you start worrying too much. Have your "designated nagger" tell you to slow down and take a deep breath as soon as you begin worrying too much about overeating, not exercising enough or finding the perfect gift for everyone down to your boss's cat.
5. Have a big holiday draw
Sit down with your family early in the holiday season and discuss the sources of stress and conflict that always seem to rear up this time of year. Then distribute crayons and paper, and have everyone draw pictures of your "family stress image" — a big ogre wearing a Santa hat or a giant present exploding like a firecracker, for example. "This is a great way to get out your frustration in a positive way," says Gorkin.
6. Revel in the scent of solitude
Light a lavender-scented candle in your bathroom and take a hot bath, or use some lavender-scented bath oil. A study on aromatherapy reported in the International Journal of Neurosciences stated that the scent of lavender helped adult test subjects feel more relaxed and perform mental calculations more accurately than did other scents.
7. Walk it out
Take a nice long walk and focus on smelling the crisp winter air or watching snow falling for a form of meditation.
8. Immerse yourself in music
Listen to a tape of holiday songs, or make your own recording by dubbing a set of your favorite tunes onto a cassette tape, CD or MP3.
9. Stroll down memory lane
Fill a hatbox or shoe box with objects that are important to you, such as your child's first tooth, family photos, postcards, love letters or inspirational poems or quotes. Whenever stress looms, take out your box and enjoy the warm feelings your mementos inspire.
Sunday, November 22, 2009
Twas the night of Thanksgiving
Twas the night of Thanksgiving, but I just couldn’t sleep
I tried counting backwards, I tried counting sheep.
The leftovers beckoned….the dark meat and white
But I fought the temptation with all of my might.
Tossing and turning with anticipation
The thought of a snack became infatuation.
So I raced to the kitchen, flung open the door
And gazed at the fridge, full of goodies galore.
I gobbled up Turkey and buttered potatoes,
Pickles and carrots, beans and tomatoes.
I felt myself swelling so plump and so round,
‘Till all of a sudden, I rose off the ground.
I crashed through the ceiling, floating into the sky
Mouthful of pudding and a handful of pie.
But I managed to yell as I soared past the trees…..
Somebody get me to Weight Watchers, Please!
May your stuffing be tasty, may your turkey be plump,
May your potatoes ‘n gravy have nary a lump,
May your yams be delicious, may your pies take the prize,
May your Thanksgiving dinner stay off of your thighs!
I tried counting backwards, I tried counting sheep.
The leftovers beckoned….the dark meat and white
But I fought the temptation with all of my might.
Tossing and turning with anticipation
The thought of a snack became infatuation.
So I raced to the kitchen, flung open the door
And gazed at the fridge, full of goodies galore.
I gobbled up Turkey and buttered potatoes,
Pickles and carrots, beans and tomatoes.
I felt myself swelling so plump and so round,
‘Till all of a sudden, I rose off the ground.
I crashed through the ceiling, floating into the sky
Mouthful of pudding and a handful of pie.
But I managed to yell as I soared past the trees…..
Somebody get me to Weight Watchers, Please!
May your stuffing be tasty, may your turkey be plump,
May your potatoes ‘n gravy have nary a lump,
May your yams be delicious, may your pies take the prize,
May your Thanksgiving dinner stay off of your thighs!
Turkey Day Forecast
Turkeys will thaw in the morning, then warm in the oven to an afternoon high near 190 F.
The kitchen will turn hot and humid, and if you bother the cook, be ready for a severe squall or cold shoulder.
During the late afternoon and evening, the cold front of a knife will slice through the turkey, causing an accumulation of one to two inches on plates.
Mashed potatoes will drift across one side while cranberry sauce creates slippery spots on the other. Please pass the gravy.
A weight watch and indigestion warning have been issued for the entire area, with increased stuffiness around the beltway.
During the evening, the turkey will diminish and taper off to leftovers, dropping to a low of 34 F in the refrigerator.
Looking ahead to Friday and Saturday, high pressure to eat sandwiches will be established.
Flurries of leftovers can be expected both days with a 50 percent chance of scattered soup late in the day. We expect a warming trend where soup develops.
By early next week, eating pressure will be low as the only wish left will be the bone.
The kitchen will turn hot and humid, and if you bother the cook, be ready for a severe squall or cold shoulder.
During the late afternoon and evening, the cold front of a knife will slice through the turkey, causing an accumulation of one to two inches on plates.
Mashed potatoes will drift across one side while cranberry sauce creates slippery spots on the other. Please pass the gravy.
A weight watch and indigestion warning have been issued for the entire area, with increased stuffiness around the beltway.
During the evening, the turkey will diminish and taper off to leftovers, dropping to a low of 34 F in the refrigerator.
Looking ahead to Friday and Saturday, high pressure to eat sandwiches will be established.
Flurries of leftovers can be expected both days with a 50 percent chance of scattered soup late in the day. We expect a warming trend where soup develops.
By early next week, eating pressure will be low as the only wish left will be the bone.
Tuesday, November 17, 2009
Holiday Favorites "Lightened Up"
Green Bean Casserole
Serves: 6 - 2 POINTS per serving
2 (9 ounce) bags frozen green beans, thawed, or 2 (15 ounce) cans no salt added green beans, drained
1 (10 3/4 ounce) can Campbell's HEALTHY REQUEST Cream of Mushroom Soup
3/4 cup skim milk
1 (3.5 ounce) can Real Baked Onion Pieces, divided
1/8 teaspoon ground black pepper
2 teaspoons Worcestershire sauce or soy sauce (optional - note these are high sodium products)
In a 1 1/2-quart casserole, mix all ingredients except 1/2 can of the Real Baked Onion Pieces.
Bake uncovered 30 minutes at 350 degrees F or until hot; stir. Top with remaining 1/2 can of Real Baked Onion Pieces. Bake an additional 5 minutes.
Crustless Pumpkin Pie
6 Servings – 1 POINT per serving
3/4 cup(s) Egg Beaters Egg Beaters
12 oz fat-free evaporated milk
3 tsp pumpkin pie spice
1/2 tsp table salt
1 tsp vanilla extract
15 oz canned pumpkin
2/3 cup(s) McNeil Nutritionals SPLENDA No Calorie Sweetener
Combine all ingredients and beat until smooth. Pour in a 9" pie pan sprayed with Pam. Bake at 400 for 15 minutes.
Then at 325 for 45 minutes or until a knife inserted in center comes out clean.
NO CRUST PUMPKIN PIE
Entire pie is 6 POINTS
15oz. can of pumpkin
1/2c egg beaters
1 1/2 c. skim milk
3/4 c. splenda
1/2 tsp. salt
1 tsp. pie spice
Mix and pour in Sprayed pie dish. Bake at 400 for 15 min., then at 375 for 45 min.
Self-Crust Pumpkin Pie
8 servings - 2 POINTS per serving
In large bowl combine 2 large egg whites with 2 cups canned pumpkin.
Add:
l cup nonfat dry milk
2/3 cup sugar
l tsp. cinnamon
l/2 tsp ginger
l/4 tsp nutmeg
l/4 cup flour
Slowly stir in l cup water. Mix well, pour into prepared 9" pie plate. Bake at 350 for 45-55 min (until knife inserted in center comes out clean).
Apple Pie
8 servings - 4 POINTS per serving
1 cup all-purpose flour
2 tsp sugar
3 Tbsp reduced-calorie margarine, chilled and cut up
2 Tbsp water, or more if necessary
4 medium apple(s), McIntosh, peeled and thinly sliced
1/4 cup sugar
1 Tbsp cornstarch
1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats
5 Tbsp all-purpose flour
2 Tbsp sugar
2 Tbsp reduced-calorie margarine, melted
1. Preheat oven to 400ºF.
2. To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.
3. To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust.
4. To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples.
5. Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.
DREAMY CHEESECAKE
16 servings – 3 POINTS per serving
2 cups part-skim ricotta cheese
15 oz. Light cream cheese, softened
8 TBSP. Splenda or other sweetener to = 8 TBSP.
1 cup egg substitute
1/4 cup reduced-calorie tub margarine, melted
1 TBSP. all-purpose flour
3 TBSP. cornstarch
1 tsp. vanilla
1 tsp. almond extract
juice of ½ lemon
2 cups non-fat sour cream
Using low speed of mixer, combine ricotta, cream cheese, and sweetener. Slowly pour in egg substitute. Beat until no yellow streaks appear. Add remaining ingredients, except sour cream. Mix until just combined. Fold in sour cream. Pour into 10" ungreased spring-form pan. Place in COLD oven. Turn oven to 325 degrees. Bake 1 hour. Turn oven off. Leave cake in oven 2 hours. DO NOT open door during baking or cooling time. Remove cake from oven. Refrigerate until ready to serve. Remove side of pan. Garnish with fruit, if desired.
EggNog Smoothie
2 Servings – 2 POINTS per serving (2 servings=5 pts.)
Regular eggnog = 8.5 pts for 1 cup
Ingredients
1 packet Weight Watchers Smoothie Drink Mix French Vanilla
1 cup fat-free skim milk
1/2 cup Egg Beaters Egg Beaters
1/2 tsp vanilla extract
1 tsp imitation rum extract,
Add 6-8 ice cubes. Mix all together in a blender. Garnish with nutmeg. Makes approximately two, one cup servings.
Sauteed String Beans with Almonds
8 Servings – 1 POINT per serving
1/2 cup(s) slivered almonds
2 tsp olive oil
3 medium garlic clove(s), minced
8 cup(s) green snap beans, fresh, trimmed, or thawed if frozen
1/2 cup(s) canned chicken broth, or vegetable broth
1/2 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
Place almonds in a large dry skillet and place pan over medium heat. Cook until nuts are golden brown, shaking pan frequently, about 2 to 4 minutes. Remove nuts from pan; set aside. Heat oil in same skillet over medium-high heat. Add garlic and cook , stirring, 1 minute. Add string beans and sauté 1 minute. Add broth to pan; cover and steam until string beans are crisp-tender, about 3 to 5 minutes. Add salt and pepper; stir to coat. Remove from heat; stir in toasted almonds. Yields about 3/4 cup per serving.
Candied Sweet Potatoes
4 Servings – 3 POINTS per serving
2 large sweet potato(es), about 2 lbs, peeled, halved lengthwise and cut crosswise into 2-inch thick pieces
1/4 cup(s) orange juice
2 Tbsp packed light brown sugar
2 Tbsp maple syrup
1 Tbsp reduced-calorie margarine, melted
1/2 tsp table salt
Preheat oven to 375ºF. Place sweet potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes and arrange them in a single layer in bottom of a shallow baking dish. Whisk together juice, sugar, syrup, margarine and salt; pour mixture over sweet potatoes.
Bake for 30 minutes, then stir to coat potatoes with liquid and bake for 15 minutes more, until sauce is thick and bubbly. Stir once again before serving. Yields about 1 cup per serving.
Garlic Mashed Red Potatoes
4 servings – 3 POINTS per serving
8 small uncooked red potato(es), peeled and cut into 2-inch chunks
4 medium garlic clove(s), peeled
1/4 cup(s) fat-free sour cream
1/4 cup(s) fat-free skim milk
2 Tbsp chives, fresh, minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste
Combine potatoes and garlic in a large saucepan and pour in enough water to cover; set pan over high heat and bring to a boil. Reduce heat slightly and boil until potatoes are fork tender, about 8 minutes; drain water from saucepan. Add sour cream, milk and chives to pan; mix until combined. Mash mixture with a potato masher until smooth (or leave some lumps if desired); season to taste with salt and pepper. Yields about 1/2 cup per serving.
Cranberry Orange Relish
8 servings – 2 POINTS per serving
12 oz cranberries, fresh
1 medium orange(s), navel, washed, unpeeled and cut into chunks*
1 cup(s) sugar
1 piece(s) ginger root, fresh, peeled, about 1-inch, chopped
1/4 tsp ground cinnamon
Put cranberries, orange, sugar, ginger and cinnamon in a food processor; pulse until finely chopped. Scrape into a serving bowl (or a plastic container if making ahead). Cover and refrigerate until serving. Yields about 1/3 cup per serving.
*NOTES: *If the flavor from using the entire orange peel is too strong for you, add some fresh orange zest instead, and then remove the white pith before cutting the orange into chunks. If you want to give the relish a different spin, add chopped cilantro or mint and minced jalapeno pepper. Also, some or all of the sugar can be substituted with Splenda (could affect POINTS values). You can make this relish up to 5 days ahead. This recipe is great as a spread for leftover turkey sandwiches or as an accompaniment to roast pork or chicken.
Stuffing with Sage and Chives
8 Servings – 2 POINTS per serving
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, or white bread, preferably day-old, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium celery, stalks, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 Tbsp chives, fresh, chopped
Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.
Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.
Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, 15 minutes more. Yields about 1 cup per serving.
*NOTES: *Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe.
You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed.
Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety (could affect POINTS values).
For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing (could affect POINTS values).
Pecan Tartlets
12 Servings – 3 POINTS per serving
2 spray(s) cooking spray
3 large egg(s)
1/8 tsp table salt
1 Tbsp butter, melted
1/3 cup(s) dark corn syrup
2/3 cup(s) dark brown sugar
1 tsp vanilla extract
1/3 cup(s) chopped pecans
24 half pecan halves
Preheat oven to 450ºF. Place twelve 3-ounce ramekins in a shallow baking pan or on a rimmed cookie sheet for easy handling; coat ramekins with cooking spray.
In a medium bowl, beat eggs with salt. Add melted butter, corn syrup, sugar and vanilla; beat well. Blend in chopped pecans and then spoon batter half way up ramekins; gently place 2 pecan halves on top of each ramekin.
Bake for about 17 minutes. Reduce oven temperature to 350ºF and bake until a knife or toothpick inserted in center of a ramekin comes out clean, about 15 to 20 minutes more. Remove from oven and allow to cool; serve in ramekins with a spoon, either warm or cold. Yields 1 per serving.
Serves: 6 - 2 POINTS per serving
2 (9 ounce) bags frozen green beans, thawed, or 2 (15 ounce) cans no salt added green beans, drained
1 (10 3/4 ounce) can Campbell's HEALTHY REQUEST Cream of Mushroom Soup
3/4 cup skim milk
1 (3.5 ounce) can Real Baked Onion Pieces, divided
1/8 teaspoon ground black pepper
2 teaspoons Worcestershire sauce or soy sauce (optional - note these are high sodium products)
In a 1 1/2-quart casserole, mix all ingredients except 1/2 can of the Real Baked Onion Pieces.
Bake uncovered 30 minutes at 350 degrees F or until hot; stir. Top with remaining 1/2 can of Real Baked Onion Pieces. Bake an additional 5 minutes.
Crustless Pumpkin Pie
6 Servings – 1 POINT per serving
3/4 cup(s) Egg Beaters Egg Beaters
12 oz fat-free evaporated milk
3 tsp pumpkin pie spice
1/2 tsp table salt
1 tsp vanilla extract
15 oz canned pumpkin
2/3 cup(s) McNeil Nutritionals SPLENDA No Calorie Sweetener
Combine all ingredients and beat until smooth. Pour in a 9" pie pan sprayed with Pam. Bake at 400 for 15 minutes.
Then at 325 for 45 minutes or until a knife inserted in center comes out clean.
NO CRUST PUMPKIN PIE
Entire pie is 6 POINTS
15oz. can of pumpkin
1/2c egg beaters
1 1/2 c. skim milk
3/4 c. splenda
1/2 tsp. salt
1 tsp. pie spice
Mix and pour in Sprayed pie dish. Bake at 400 for 15 min., then at 375 for 45 min.
Self-Crust Pumpkin Pie
8 servings - 2 POINTS per serving
In large bowl combine 2 large egg whites with 2 cups canned pumpkin.
Add:
l cup nonfat dry milk
2/3 cup sugar
l tsp. cinnamon
l/2 tsp ginger
l/4 tsp nutmeg
l/4 cup flour
Slowly stir in l cup water. Mix well, pour into prepared 9" pie plate. Bake at 350 for 45-55 min (until knife inserted in center comes out clean).
Apple Pie
8 servings - 4 POINTS per serving
1 cup all-purpose flour
2 tsp sugar
3 Tbsp reduced-calorie margarine, chilled and cut up
2 Tbsp water, or more if necessary
4 medium apple(s), McIntosh, peeled and thinly sliced
1/4 cup sugar
1 Tbsp cornstarch
1/2 tsp ground cinnamon
1/3 cup uncooked old fashioned oats
5 Tbsp all-purpose flour
2 Tbsp sugar
2 Tbsp reduced-calorie margarine, melted
1. Preheat oven to 400ºF.
2. To make the crust, combine 1 cup of flour and 2 teaspoons of sugar in a large bowl or food processor. Add 3 tablespoons of chilled margarine and process (or mix together with your fingers if you do not have a food processor) until mixture resembles coarse meal. Add cold water, one tablespoon at a time, and process or mix until a manageable dough forms. Press dough into the bottom and up the sides of a 9-inch pie plate. Pinch the edges to form a decorative rim; set aside.
3. To make the filling, combine apples, 1/4 cup of sugar, cornstarch and cinnamon in a large bowl; toss to coat apples. Arrange mixture in prepared piecrust.
4. To make the topping, combine oats, 5 tablespoons of flour, 2 tablespoons of sugar and melted margarine in a small bowl; sprinkle over apples.
5. Bake until apples are tender and crumb topping is golden brown, about 45 to 50 minutes. Allow to cool for 30 minutes before slicing into 8 pieces.
DREAMY CHEESECAKE
16 servings – 3 POINTS per serving
2 cups part-skim ricotta cheese
15 oz. Light cream cheese, softened
8 TBSP. Splenda or other sweetener to = 8 TBSP.
1 cup egg substitute
1/4 cup reduced-calorie tub margarine, melted
1 TBSP. all-purpose flour
3 TBSP. cornstarch
1 tsp. vanilla
1 tsp. almond extract
juice of ½ lemon
2 cups non-fat sour cream
Using low speed of mixer, combine ricotta, cream cheese, and sweetener. Slowly pour in egg substitute. Beat until no yellow streaks appear. Add remaining ingredients, except sour cream. Mix until just combined. Fold in sour cream. Pour into 10" ungreased spring-form pan. Place in COLD oven. Turn oven to 325 degrees. Bake 1 hour. Turn oven off. Leave cake in oven 2 hours. DO NOT open door during baking or cooling time. Remove cake from oven. Refrigerate until ready to serve. Remove side of pan. Garnish with fruit, if desired.
EggNog Smoothie
2 Servings – 2 POINTS per serving (2 servings=5 pts.)
Regular eggnog = 8.5 pts for 1 cup
Ingredients
1 packet Weight Watchers Smoothie Drink Mix French Vanilla
1 cup fat-free skim milk
1/2 cup Egg Beaters Egg Beaters
1/2 tsp vanilla extract
1 tsp imitation rum extract,
Add 6-8 ice cubes. Mix all together in a blender. Garnish with nutmeg. Makes approximately two, one cup servings.
Sauteed String Beans with Almonds
8 Servings – 1 POINT per serving
1/2 cup(s) slivered almonds
2 tsp olive oil
3 medium garlic clove(s), minced
8 cup(s) green snap beans, fresh, trimmed, or thawed if frozen
1/2 cup(s) canned chicken broth, or vegetable broth
1/2 tsp table salt, or to taste
1/4 tsp black pepper, freshly ground, or to taste
Place almonds in a large dry skillet and place pan over medium heat. Cook until nuts are golden brown, shaking pan frequently, about 2 to 4 minutes. Remove nuts from pan; set aside. Heat oil in same skillet over medium-high heat. Add garlic and cook , stirring, 1 minute. Add string beans and sauté 1 minute. Add broth to pan; cover and steam until string beans are crisp-tender, about 3 to 5 minutes. Add salt and pepper; stir to coat. Remove from heat; stir in toasted almonds. Yields about 3/4 cup per serving.
Candied Sweet Potatoes
4 Servings – 3 POINTS per serving
2 large sweet potato(es), about 2 lbs, peeled, halved lengthwise and cut crosswise into 2-inch thick pieces
1/4 cup(s) orange juice
2 Tbsp packed light brown sugar
2 Tbsp maple syrup
1 Tbsp reduced-calorie margarine, melted
1/2 tsp table salt
Preheat oven to 375ºF. Place sweet potatoes in a large saucepan and pour in enough water to cover potatoes. Set pan over high heat and bring to a boil; reduce heat to medium and simmer 10 minutes, until potatoes are fork-tender. Drain potatoes and arrange them in a single layer in bottom of a shallow baking dish. Whisk together juice, sugar, syrup, margarine and salt; pour mixture over sweet potatoes.
Bake for 30 minutes, then stir to coat potatoes with liquid and bake for 15 minutes more, until sauce is thick and bubbly. Stir once again before serving. Yields about 1 cup per serving.
Garlic Mashed Red Potatoes
4 servings – 3 POINTS per serving
8 small uncooked red potato(es), peeled and cut into 2-inch chunks
4 medium garlic clove(s), peeled
1/4 cup(s) fat-free sour cream
1/4 cup(s) fat-free skim milk
2 Tbsp chives, fresh, minced
1/8 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste
Combine potatoes and garlic in a large saucepan and pour in enough water to cover; set pan over high heat and bring to a boil. Reduce heat slightly and boil until potatoes are fork tender, about 8 minutes; drain water from saucepan. Add sour cream, milk and chives to pan; mix until combined. Mash mixture with a potato masher until smooth (or leave some lumps if desired); season to taste with salt and pepper. Yields about 1/2 cup per serving.
Cranberry Orange Relish
8 servings – 2 POINTS per serving
12 oz cranberries, fresh
1 medium orange(s), navel, washed, unpeeled and cut into chunks*
1 cup(s) sugar
1 piece(s) ginger root, fresh, peeled, about 1-inch, chopped
1/4 tsp ground cinnamon
Put cranberries, orange, sugar, ginger and cinnamon in a food processor; pulse until finely chopped. Scrape into a serving bowl (or a plastic container if making ahead). Cover and refrigerate until serving. Yields about 1/3 cup per serving.
*NOTES: *If the flavor from using the entire orange peel is too strong for you, add some fresh orange zest instead, and then remove the white pith before cutting the orange into chunks. If you want to give the relish a different spin, add chopped cilantro or mint and minced jalapeno pepper. Also, some or all of the sugar can be substituted with Splenda (could affect POINTS values). You can make this relish up to 5 days ahead. This recipe is great as a spread for leftover turkey sandwiches or as an accompaniment to roast pork or chicken.
Stuffing with Sage and Chives
8 Servings – 2 POINTS per serving
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, or white bread, preferably day-old, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium celery, stalks, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 Tbsp chives, fresh, chopped
Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.
Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.
Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, 15 minutes more. Yields about 1 cup per serving.
*NOTES: *Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe.
You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed.
Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety (could affect POINTS values).
For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing (could affect POINTS values).
Pecan Tartlets
12 Servings – 3 POINTS per serving
2 spray(s) cooking spray
3 large egg(s)
1/8 tsp table salt
1 Tbsp butter, melted
1/3 cup(s) dark corn syrup
2/3 cup(s) dark brown sugar
1 tsp vanilla extract
1/3 cup(s) chopped pecans
24 half pecan halves
Preheat oven to 450ºF. Place twelve 3-ounce ramekins in a shallow baking pan or on a rimmed cookie sheet for easy handling; coat ramekins with cooking spray.
In a medium bowl, beat eggs with salt. Add melted butter, corn syrup, sugar and vanilla; beat well. Blend in chopped pecans and then spoon batter half way up ramekins; gently place 2 pecan halves on top of each ramekin.
Bake for about 17 minutes. Reduce oven temperature to 350ºF and bake until a knife or toothpick inserted in center of a ramekin comes out clean, about 15 to 20 minutes more. Remove from oven and allow to cool; serve in ramekins with a spoon, either warm or cold. Yields 1 per serving.
Monday, November 16, 2009
Key Lime Pie
Makes 8 Servings. 1 Serving = 4 POINTS
- 1/4 Cup Water
- 1 package (4-serving size) sugar-free lime-flavor gelatin
- 2 containers (6 oz.) fat-free key lime pie yogurt
- 1 tub (8 oz.) frozen reduced-fat non-dairy whipped topping, thawed
- 1 Graham Cracker Reduced Fat Pie Crust
#1. Heat water in microwave or stove top until boiling. Whisk with gelatin until dissolved.
#2. In large bowl, whisk together gelatin mixture and yogurt. (One yogurt at a time)
#3. Fold in whipped topping.
#4. Carefully spread in crust. Refrigerate at least 4 hours or until set. Enjoy!!
*** If you don't like Key Lime, try other flavor combinations... strawberry banana yogurt and strawberry jello. Or, orange creamsicle yogurt and orange jello!
Wednesday, November 4, 2009
Pumpkin Mousse (YUMMY!!!)
Makes 7 (½-cup) servings)
½ Cup = 1 pt.
1 can (15 oz.) of pumpkin (not pumpkin pie mix)
1 box (4 serving size) sugar free, fat free instant vanilla or butterscotch pudding mix
1 ½ tsp. pumpkin pie spice
1 8-oz. fat-free Cool Whip
Thoroughly combine the first three ingredients; then fold in Cool Whip. Chill thoroughly.
(You could put the mousse in a reduced-fat graham cracker crust. Remember to add the points for the crust! And, I wonder how this would taste frozen...)
½ Cup = 1 pt.
1 can (15 oz.) of pumpkin (not pumpkin pie mix)
1 box (4 serving size) sugar free, fat free instant vanilla or butterscotch pudding mix
1 ½ tsp. pumpkin pie spice
1 8-oz. fat-free Cool Whip
Thoroughly combine the first three ingredients; then fold in Cool Whip. Chill thoroughly.
(You could put the mousse in a reduced-fat graham cracker crust. Remember to add the points for the crust! And, I wonder how this would taste frozen...)
Taco Soup
POINTS: 6 (2 cups)
1 ½ lbs cooked lean ground beef (with 7% or less fat)
1 – 14 oz. can of corn (drained – use Mexican-style w/peppers for added flavor)
1 – 14 oz. can of pinto beans (drained)
1 – 28 oz. can of diced tomatoes (do not drain - could use diced tomatoes w/jalapeños for extra flavor)
1 – 1 oz. packet of Hidden Valley Ranch dressing (powder)
1 or 2 – 1 oz. packet of taco seasoning (I use one regular and ½ hot)
1 ½ lbs cooked lean ground beef (with 7% or less fat)
1 – 14 oz. can of corn (drained – use Mexican-style w/peppers for added flavor)
1 – 14 oz. can of pinto beans (drained)
1 – 28 oz. can of diced tomatoes (do not drain - could use diced tomatoes w/jalapeños for extra flavor)
1 – 1 oz. packet of Hidden Valley Ranch dressing (powder)
1 or 2 – 1 oz. packet of taco seasoning (I use one regular and ½ hot)
1 onion (chopped)
In a large skillet, cook beef and onion until meat is browned, about 10 minutes; drain off fat. In a crock pot/slow cooker, combine beef, onion, corn, tomatoes, beans, ranch and taco seasonings and mix. Add water to thin. Cook on low for 4-6 hours. Serve with low-fat tortilla chips. (Chips will add Points to the recipe.) Yields about 2 cups per serving.
In a large skillet, cook beef and onion until meat is browned, about 10 minutes; drain off fat. In a crock pot/slow cooker, combine beef, onion, corn, tomatoes, beans, ranch and taco seasonings and mix. Add water to thin. Cook on low for 4-6 hours. Serve with low-fat tortilla chips. (Chips will add Points to the recipe.) Yields about 2 cups per serving.
Top 10 Ways to Know You're a Weight Watcher at Halloween
10. You know how many door knocks it takes to earn an Activity POINT.
9. You're the only Power Ranger in the neighborhood with a pedometer and a POINTS finder.
8. You ask each house if they mind if you step on their scale - just to compare.
7. You ask to trade candy corn for the real stuff.
6. When someone drops a candy bar in your bag, you yell out the # of POINTS.
5. Your costume has a handy water bottle holder so you can meet your water requirements for the day.
4. You ask to use the bathroom every 3rd house because of #5.
3. At the end of the night, you sort your candy by POINT value.
2. You ask for high fiber candy only.
1. Your goodie bag has a half filled out weekly journal taped to it.
9 Good Health Guidelines
Here's a poem to help you remember the 9 Good Health Guidelines!
Nine IS Fine!
Keep your focus on the nine
I guarantee that you’ll feel fine.
Fruits and vegetables, leafy or raw
At least five servings is the law.
Pudding, yogurt, or even cheese
Helps you get your dairy needs.
Choose whole-wheat pasta and brown rice too.
The processed versions should be very few.
2 teaspoons of oil are a daily must
Safflower and olive are types you can trust.
Cakes and cookies may be a special treat
But you must limit the amount you eat.
Soy products, beans and meat that’s lean
Keep you satisfied and provide protein.
Let green diamonds be what you choose
These are the foods that help you lose.
6 glasses of liquid is the amount that’s right
Anything will be okay, even Crystal Light.
Move 30 minutes most every day
Make it fun, it’ll be more like play.
A multivitamin you should take
It’s for your health for goodness sake.
Fit these all in day-to-day
Soon you’ll be hearing yourself say,
“I feel great and I’m looking divine
Because I’ve included my daily nine.”
by WW Leader, Roberta Brenick
Nine IS Fine!
Keep your focus on the nine
I guarantee that you’ll feel fine.
Fruits and vegetables, leafy or raw
At least five servings is the law.
Pudding, yogurt, or even cheese
Helps you get your dairy needs.
Choose whole-wheat pasta and brown rice too.
The processed versions should be very few.
2 teaspoons of oil are a daily must
Safflower and olive are types you can trust.
Cakes and cookies may be a special treat
But you must limit the amount you eat.
Soy products, beans and meat that’s lean
Keep you satisfied and provide protein.
Let green diamonds be what you choose
These are the foods that help you lose.
6 glasses of liquid is the amount that’s right
Anything will be okay, even Crystal Light.
Move 30 minutes most every day
Make it fun, it’ll be more like play.
A multivitamin you should take
It’s for your health for goodness sake.
Fit these all in day-to-day
Soon you’ll be hearing yourself say,
“I feel great and I’m looking divine
Because I’ve included my daily nine.”
by WW Leader, Roberta Brenick
Healthy Oils
Having difficulty getting in the two teaspoons of Healthy Oils from the Good Health Guidelines? Here are 27 ways...
Healthy Oils = Olive, Canola, Sunflower, Safflower, Flaxseed (2 tsp per day)
1. The only one that has a taste is Olive, so the others can be put into a smoothie, oatmeal, etc.
2. Fry an egg sandwich
3. Stir fry veggies
4. Add to pasta while cooking
5. Add to canned green beans (Cracker Barrel does it!)
6. Fried potatoes! Buy frozen hash browns where the ingredients say "potatoes" only
7. Pour a teaspoon of flaxseed oil on a baked potato or other veggies. It has a
nutty flavor.
8. Rub a teaspoon of olive oil on chicken or fish before baking. No more dried out chicken.
9. Grill cheese sandwich by putting a teaspoon of olive oil in a skillet, put in your bread & cheese sandwich, grill one side and then add another teaspoon of oil and grill the other side.
10. Mix 2 tsp olive oil, 2 tsp red wine vinegar and package of Splenda-great salad dressing.
11. Blend it into mashed potatoes- it may take a little longer than adding butter.
12. Add the oil to the water when making rice.
13. Drizzle over roasted veggies in the oven
14. Drizzle olive oil over a Smart One Pizza. It tastes like pizza from a restaurant!
15. Drizzle on sliced tomatoes with a little Italian seasoning
16. Mix olive oil, Italian seasoning and garlic salt, then dip your light wheat bread in it.
17. Sauté spinach in olive oil
18. Add 2 tsp to fat free Italian dressing for your salad
19. Spread on bread, sprinkle garlic powder and toast in toaster oven
20. Drizzle it over popcorn
21. Add to a serving of the Garden Vegetable soup
22. Add to plain non-fat yogurt (great for core planners)
23. Cook egg whites in it
24. Another salad dressing: 2 tsp canola oil, vinegar (rice is good), dash of
celery salt
25. Spread on corn on the cob
26. Add 2 tsp of oil to a bowl and grind some fresh pepper into it. Dip bread into it - like the starters you get at some Italian restaurants...
27. Add oil to the outside of a baked potato and bake in the oven.
Healthy Oils = Olive, Canola, Sunflower, Safflower, Flaxseed (2 tsp per day)
1. The only one that has a taste is Olive, so the others can be put into a smoothie, oatmeal, etc.
2. Fry an egg sandwich
3. Stir fry veggies
4. Add to pasta while cooking
5. Add to canned green beans (Cracker Barrel does it!)
6. Fried potatoes! Buy frozen hash browns where the ingredients say "potatoes" only
7. Pour a teaspoon of flaxseed oil on a baked potato or other veggies. It has a
nutty flavor.
8. Rub a teaspoon of olive oil on chicken or fish before baking. No more dried out chicken.
9. Grill cheese sandwich by putting a teaspoon of olive oil in a skillet, put in your bread & cheese sandwich, grill one side and then add another teaspoon of oil and grill the other side.
10. Mix 2 tsp olive oil, 2 tsp red wine vinegar and package of Splenda-great salad dressing.
11. Blend it into mashed potatoes- it may take a little longer than adding butter.
12. Add the oil to the water when making rice.
13. Drizzle over roasted veggies in the oven
14. Drizzle olive oil over a Smart One Pizza. It tastes like pizza from a restaurant!
15. Drizzle on sliced tomatoes with a little Italian seasoning
16. Mix olive oil, Italian seasoning and garlic salt, then dip your light wheat bread in it.
17. Sauté spinach in olive oil
18. Add 2 tsp to fat free Italian dressing for your salad
19. Spread on bread, sprinkle garlic powder and toast in toaster oven
20. Drizzle it over popcorn
21. Add to a serving of the Garden Vegetable soup
22. Add to plain non-fat yogurt (great for core planners)
23. Cook egg whites in it
24. Another salad dressing: 2 tsp canola oil, vinegar (rice is good), dash of
celery salt
25. Spread on corn on the cob
26. Add 2 tsp of oil to a bowl and grind some fresh pepper into it. Dip bread into it - like the starters you get at some Italian restaurants...
27. Add oil to the outside of a baked potato and bake in the oven.
Thursday, September 24, 2009
10 Shopping Tips for Families
(Courtesy of WeightWatchers.com)
Tips for stocking a healthy pantry that keep supermarket trips — and grocery bills — to a minimum. With a family, it can be a neverending challenge to keep the fridge full without emptying your wallet. Fortunately, we've devised these 10 great tactics for stress-free shopping.
1. Plan ahead
Use a calendar or your POINTS Tracker to plan family menus in advance. Note which days you have 20 minutes to get dinner on the table and which days allow for a little more time. Devising a system will allow you to schedule more balanced meals because you can see at a glance how often you're serving vegetables vs. potatoes, beef vs. fish, or convenience foods vs. home cooking.
2. Cook from recipes
Consider them your planning guides. Everything's there in a ready-made list: oregano, olive oil, bread crumbs, canned tomatoes. What's more, making a shopping list directly from a recipe means you'll have no last-minute "oops-we're-out-of-something" emergencies, and no time-wasting trips to the store when you'd rather be eating dinner.
3. Shop while the kids are busy
Shopping is faster if you go alone. Plan grocery store forays when the kids are in school or at music lessons, or have your spouse mind them while you shop.
4. Shop on a full stomach
If you shop when you're hungry, you're subject to spur-of-the-moment cravings and impulse buys. To manage the lifestyle you want, shop after lunch or dinner.
5. Savings are under your nose
Most stores stock expensive brands at eye level; look on the highest and lowest shelves for lower-cost generics and in-store specials. Also, give yourself a moment to peruse the in-store flyer with its unadvertised specials.
6. Use coupons judiciously
Be honest with yourself and cut only the coupons you need. Saving 50 cents on jelly isn't any good if you weren't going to buy jelly in the first place. And save those coupons for when they really count; for your store's double or triple coupon days.
7. Buying in bulk doesn't mean automatic savings
Dry goods and some convenience products are good bets for bulk-buying: Paper products, cleaning products, flour, sugar, vinegars, peanut butter and grains. Never buy oils (which go rancid), spices (which lose flavor) or perishables in bulk. A 10-pound box of apricots won't have saved you anything when you throw half of it away.
8. Produce: Fresh vs. Frozen
Some fruits and vegetables are fine frozen; others don't translate well. Here's a guide for each:
9. Buy meat and fish once a month
Take advantage of discounts on meat and fish, and freeze ahead for the month. Wrap the pieces individually and tightly in plastic wrap, then bundle them in batches by meal in freezer bags or aluminum foil. Label each with the contents and date. For safety's sake, always thaw these in the refrigerator, never on the counter.
10. Keep a cooler in your car
On a hot day, just getting your food home from the store can considerably reduce its shelf-life. A cooler in the trunk will help keep your dairy products cold, your meat and fish fresh, and your ice cream frozen.
Tips for stocking a healthy pantry that keep supermarket trips — and grocery bills — to a minimum. With a family, it can be a neverending challenge to keep the fridge full without emptying your wallet. Fortunately, we've devised these 10 great tactics for stress-free shopping.
1. Plan ahead
Use a calendar or your POINTS Tracker to plan family menus in advance. Note which days you have 20 minutes to get dinner on the table and which days allow for a little more time. Devising a system will allow you to schedule more balanced meals because you can see at a glance how often you're serving vegetables vs. potatoes, beef vs. fish, or convenience foods vs. home cooking.
2. Cook from recipes
Consider them your planning guides. Everything's there in a ready-made list: oregano, olive oil, bread crumbs, canned tomatoes. What's more, making a shopping list directly from a recipe means you'll have no last-minute "oops-we're-out-of-something" emergencies, and no time-wasting trips to the store when you'd rather be eating dinner.
3. Shop while the kids are busy
Shopping is faster if you go alone. Plan grocery store forays when the kids are in school or at music lessons, or have your spouse mind them while you shop.
4. Shop on a full stomach
If you shop when you're hungry, you're subject to spur-of-the-moment cravings and impulse buys. To manage the lifestyle you want, shop after lunch or dinner.
5. Savings are under your nose
Most stores stock expensive brands at eye level; look on the highest and lowest shelves for lower-cost generics and in-store specials. Also, give yourself a moment to peruse the in-store flyer with its unadvertised specials.
6. Use coupons judiciously
Be honest with yourself and cut only the coupons you need. Saving 50 cents on jelly isn't any good if you weren't going to buy jelly in the first place. And save those coupons for when they really count; for your store's double or triple coupon days.
7. Buying in bulk doesn't mean automatic savings
Dry goods and some convenience products are good bets for bulk-buying: Paper products, cleaning products, flour, sugar, vinegars, peanut butter and grains. Never buy oils (which go rancid), spices (which lose flavor) or perishables in bulk. A 10-pound box of apricots won't have saved you anything when you throw half of it away.
8. Produce: Fresh vs. Frozen
Some fruits and vegetables are fine frozen; others don't translate well. Here's a guide for each:
| Buy Fresh | Consider Buying Frozen |
|---|---|
| Cucumbers | Beans/peas |
| Ears of corn | Bell pepper strips |
| Greens | Broccoli |
| Lettuce | Carrots |
| Radishes | Cauliflower |
| Zucchini/summer squash | Chopped onions |
| Apples/pears | Corn kernels |
| Bananas | Winter squash puree |
| Citrus | Berries |
| Pineapple | Peaches/apricots |
9. Buy meat and fish once a month
Take advantage of discounts on meat and fish, and freeze ahead for the month. Wrap the pieces individually and tightly in plastic wrap, then bundle them in batches by meal in freezer bags or aluminum foil. Label each with the contents and date. For safety's sake, always thaw these in the refrigerator, never on the counter.
10. Keep a cooler in your car
On a hot day, just getting your food home from the store can considerably reduce its shelf-life. A cooler in the trunk will help keep your dairy products cold, your meat and fish fresh, and your ice cream frozen.
Monday, September 21, 2009
Gauging the Risk Factor
Last week, we talked about Gauging the Risk Factor! Have you ever told yourself... "Hey Self, I am only going to have one of these cookies or one of these chips!" And, then you ended up finishing off the entire bag?
Did you determine what your Red, Yellow and Green Light Foods are?
Red Light Foods - Foods that signal STOP! (One bite or taste can trigger a lack of self-control resulting in excessive overeating.)
Yellow Light Foods - Foods that require CAUTION! (You can control them in some situations but not others. A red light food can potentially become a yellow light food.)
Green Light Foods - Foods that signal GO! (Moderate portions are satisfying. You can stay in control while eating them in most situations.)
High-risk foods - those foods that can cause you to lose control and overeat - can lead to lapses, posing dangers to your weight-loss efforts. When you recognize your own high-risk foods, you can figure out how to handle them for long-term weight control. Realizing how certain foods affect you and identifying strategies for managing different foods in different situations are important steps for you to take!
Learn from experience when trying to control Red and Yellow Light Foods. Think about substitutes that you can have for these foods --- lower in points values, something similar in taste (crunchy, salty, sweet).
Also, manage your environment. If you don't buy it or have it, you can't eat it. Find ways to control where you store your Red and Yellow Light Foods so that they're not easily accessible.
And finally, ask for help! Asking for help is not a sign of weakness. Asking for help shows that you are determined to make your weight loss journey successful. Find someone at home, a co-worker, a friend, or a relative that you can turn to when you need assistance. Attending your weekly WW meeting can also provide support. You'll be surrounded by people who are experiencing the same challenges and victories are you!
Did you determine what your Red, Yellow and Green Light Foods are?
Red Light Foods - Foods that signal STOP! (One bite or taste can trigger a lack of self-control resulting in excessive overeating.)
Yellow Light Foods - Foods that require CAUTION! (You can control them in some situations but not others. A red light food can potentially become a yellow light food.)
Green Light Foods - Foods that signal GO! (Moderate portions are satisfying. You can stay in control while eating them in most situations.)
High-risk foods - those foods that can cause you to lose control and overeat - can lead to lapses, posing dangers to your weight-loss efforts. When you recognize your own high-risk foods, you can figure out how to handle them for long-term weight control. Realizing how certain foods affect you and identifying strategies for managing different foods in different situations are important steps for you to take!
Learn from experience when trying to control Red and Yellow Light Foods. Think about substitutes that you can have for these foods --- lower in points values, something similar in taste (crunchy, salty, sweet).
Also, manage your environment. If you don't buy it or have it, you can't eat it. Find ways to control where you store your Red and Yellow Light Foods so that they're not easily accessible.
And finally, ask for help! Asking for help is not a sign of weakness. Asking for help shows that you are determined to make your weight loss journey successful. Find someone at home, a co-worker, a friend, or a relative that you can turn to when you need assistance. Attending your weekly WW meeting can also provide support. You'll be surrounded by people who are experiencing the same challenges and victories are you!
Friday, September 18, 2009
Do you like potato chips??
During my WW meeting this morning, one of my members, Nikki, shared a recipe for Microwave Potato Chips (see below). Apparently, she's shared this recipe with another WW Leader whose members have created a "challenge" of ways to change and enhance the recipe.
So... I challenge YOU to try the recipe and make it your own!
Send me your crazy creations! I'll post them on my blog!
HAPPY WEEKEND!
So... I challenge YOU to try the recipe and make it your own!
Send me your crazy creations! I'll post them on my blog!
HAPPY WEEKEND!
Microwave Potato Chips
You don't need a deep fryer to make crispy potato chips. We toss thinly sliced potatoes with just a touch of olive oil, pop them in the microwave and voilà ! Crispy, crunchy homemade potato chips with 8 grams less fat per serving than regular chips.
4 servings, 12-14 chips each | Active Time: 30 minutes | Total Time: 30 minutes
Ingredients
· 1 1/3 pounds Yukon Gold or red potatoes, unpeeled, scrubbed
· 2 teaspoons extra-virgin olive oil
· 1/2 teaspoon salt
Preparation
1. Slice potatoes into thin (1/8-inch) rounds. Toss the slices in a medium bowl with oil and salt to coat evenly.
2. Coat a large microwave-proof plate with cooking spray. Arrange some potato slices in a single layer on the plate. Microwave, uncovered, on High until some slices start to brown, 2 to 3 minutes (depending on potato thickness and microwave power). Turn the slices over and continue microwaving until they start to crisp and brown around the edges, 2 to 4 minutes more. Check frequently and rearrange slices as needed to prevent scorching. Transfer the chips to another plate and allow to cool completely. (They will crisp more as they cool.) Repeat with the remaining potato slices.
Tips & Notes
· Make Ahead Tip: Store in an airtight container for up to 3 days.
Wednesday, September 16, 2009
Tuesday, September 15, 2009
Lose-A-Palooza Day!!!!
http://www.loseapalooza.com/
Lose-A-Palooza Day is a one-day online social networking event to help raise awareness for Weight Watchers Lose for Good Campaign!
For every accepted mention or acknowledgment of “Lose For Good” made on September 15 via blogs, Twitter, Facebook and MySpace, Weight Watchers will make an additional donation - up to $25,000* - for just one day of social media activity. This donation is on top of the $1 million** Weight Watchers is hoping to donate to Share Our Strength and Action Against Hunger as part of the 2009 Lose For Good campaign!
Please comment on this blog post (using the link below this message) about Lose For Good! Every comment relating to “Lose For Good” helps Weight Watchers donate $1! You just need to type the words "Lose for Good!"
Thanks for your support!
Monday, September 14, 2009
On Plan, On Budget
Here are 10 ways to cut food costs and three delicious meals for 4 that clock in under $20 each.
Sure, you can get a lot of fast food for a couple of bucks — much more food than at most salad bars. "But down the road, you're going to pay for it," says Nelda Mercer, RD, a registered dietician in Ann Arbor, MI. Too many meal deals can jeapordize your health and your kids' long-term eating habits, she explains.
But healthy eating doesn't have to put you in the poor house. "The key is planning," says Mercer, who offers up some smart ways to save at the supermarket. Plus, we give you three great meals for four that'll pad your wallet; not your waistline.
10 Smart Saving Tips
1. Limit impulse purchases.
"Go to the store with a shopping list," says Mercer. And stick to it.
2. Buy in season.
Blueberries are a cheap treat come summer but practically an investment once it's fall. Consider growing some of your own produce as well.
3. Use coupons.
Sign up for your supermarket's shopper discount card, too.
4. Purchase sale items in bulk.
"Use the same main ingredient and dress it up differently," Mercer suggests. Turn ground beef into chili, burritos and a topping for baked potatoes. Plus, freeze some beef for the weeks to come.
5. Buy generic.
Follow this rule except when you know a certain brand is of higher quality. A major national brand of sliced Swiss cheese recently sold for $4.49 per half pound versus $3.49 for the store brand (priced on shoprite.com).
6. Think whole foods.
"The more processed foods you buy, the higher the price," Mercer says. Even a banana in pricey New York City only costs a quarter whereas a small candy bar costs at least 75 cents.
7. Do it from scratch.
"You're paying more for convenience," says Mercer. So grate your own cheese and shred your own lettuce.
8. Shift those proportions.
Use pricey meats as an accent; not the main event. For instance, skip the pork chops and cook up a pork stir-fry.
9. Load up on beans.
Meat is expensive, says Mercer. A pound of 85% lean ground beef purchased on shoprite.com costs $3.69. A 1-pound can of black beans? A mere 50 cents.
10. Shop at wholesale food stores.
Some examples include Costco, Sam's Club, BJ's and more. Make sure you know prices, though, to guarantee a savings.
Three Meals for Four Under $20 Each (priced on shoprite.com)*
MEAL 1
Italian Salad
Combine chopped Romaine lettuce, sliced tomato and red onion, and diced cucumber in a large bowl. Toss with light Italian dressing.
Fresh Tomato and Mozzarella Pizza
Spread a prepared pizza crust (such as a thin Boboli) with canned tomato sauce; sprinkle with dried herbs to taste. Cover with shredded part-skim mozzarella cheese and layer with thin tomato slices. Sprinkle with freshly chopped basil and bake according to pizza crust directions.
Mini Chocolate Chip Cookies
A bite-size version of a classic.
Money-Saving Tips: Buy a whole head of Romaine and clean and chop it yourself; buy a block of cheese and grate it at home; purchase inexpensive canned tomato sauce and flavor it with your own herbs and spices.
MEAL 2
Turkey Enchilada Pie
A Mexican specialty loaded with seasoned lean ground turkey, fresh tomatoes and cheese.
Canned Fat-Free Refried Beans
Heat according to package directions.
Fruit Salad
Combine fruit such as sliced, seedless grapes; chopped strawberries; and cantaloupe cubes in a medium bowl.
Money-Saving Tips: Load up on non-perishable staple sale items like canned beans; buy seasonal fruit and do the prep work yourself; purchase store-brand ground turkey breast; minimize food waste by buying fillings to make wrap sandwiches with the extra tortillas from the enchilada pie.
MEAL 3
Spicy Pork Stir-fry
A sizzling spin on a Chinese staple thanks to chili oil and red pepper flakes.
Brown Rice
Cook according to package directions without added oil or butter.
Fortune Cookies
Money-Saving Tips: Buy larger bags of non-perishable items like rice since they are usually cheaper per ounce than smaller boxes; opt for less expensive store brand items that will be incorporated into the stir-fry such as marmalade and vinegar.
*Does not include the cost of staple pantry items like salt, pepper, flour, sugar, cornstarch, cooking spray, oil, vinegar, dried herbs and spices. Prices may vary depending on season and geographic area.
Battle of the Beers!
Now that so many people are counting calories, beer-makers are in a full-on brawl to see who comes out with the lowest-calorie brew. MGD 64 is everywhere, with TV commercials showing people just how tiny an amount of other bar drinks they'd get for the same 64 calories... and it's a huge success.
But NOW the Anheuser-Busch folks have released their rebuttal -- a beer with a mere 55 calories.
Whoa! Select 55 is currently being tested in fifteen metro areas -- Tampa, San Diego, Dallas, and Green Bay are among them. The company plans to expand to even more test markets this fall and is hopeful a national release is on the way. Game on!
And, could 44-calorie beer be far behind? Or, maybe even 0 calories?!?!?
But NOW the Anheuser-Busch folks have released their rebuttal -- a beer with a mere 55 calories.
Whoa! Select 55 is currently being tested in fifteen metro areas -- Tampa, San Diego, Dallas, and Green Bay are among them. The company plans to expand to even more test markets this fall and is hopeful a national release is on the way. Game on!
And, could 44-calorie beer be far behind? Or, maybe even 0 calories?!?!?
FREE Kashi Cereal Sample
Free food! Yes, FREE FOOD!
While supplies last, get a free sample of one of Kashi's yummy cereals.
Choose from Honey Sunshine, Heart to Heart Oat Flakes & Wild Blueberry Clusters, and GOLEAN Crunch! Honey Almond Flax.
Or throw caution to the wind and click on "I can't decide. Surprise me!"
DO IT before they're all gone!
While supplies last, get a free sample of one of Kashi's yummy cereals.
Choose from Honey Sunshine, Heart to Heart Oat Flakes & Wild Blueberry Clusters, and GOLEAN Crunch! Honey Almond Flax.
Or throw caution to the wind and click on "I can't decide. Surprise me!"
DO IT before they're all gone!
Friday, September 11, 2009
Dining Out Do's & Don'ts
Afraid dinner out will ruin your diet before you even start your entrée? These 10 do's and don'ts will help.10 Tips for Dining Out
Some people trying to lose weight steer clear of restaurants to avoid the large portion sizes, bottomless bread baskets and all those high-calorie entries. But shunning restaurants altogether isn't a realistic approach to weight loss — and it's unnecessary.
You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants.
Thursday, September 10, 2009
Lose for Good
I started this blog when I became a WW Leader in May of this year. Obviously, I haven't done much with it yet.
I look forward to adding to this blog and making it a place for members to come and learn tips about staying on plan; focusing on their goal; experiencing new products; and sharing ideas and thoughts through comments!
There's a lot of work to be done... but, it must start somewhere!
So, I decided this is the perfect time with the kick-off to Weight Watchers 2nd Annual Lose for Good Campaign!
For the 2nd year in a row, Weight Watchers is teaming up with its meeting members, Online subscribers, as well as local communities, sponsors and charitable partners Share Our Strength and Action Against Hunger, to fight hunger and promote healthy living.
As members lose from 8/30/09 - 10/17/09, Weight Watchers will donate up to $1 Million to help children and families in need.
Losing even 5 percent of your body weight can bring real rewards, like lower cholesterol and reduced blood pressure. Plus, our members will be helping the fight against hunger!
If you're already a member, GREAT! If not, get in on the good! Become a meetings member or Online subscriber today. (www.weightwatchers.com)
Check out the Lose for Good video with Jenny McCarthy!
I look forward to adding to this blog and making it a place for members to come and learn tips about staying on plan; focusing on their goal; experiencing new products; and sharing ideas and thoughts through comments!
There's a lot of work to be done... but, it must start somewhere!
So, I decided this is the perfect time with the kick-off to Weight Watchers 2nd Annual Lose for Good Campaign!
For the 2nd year in a row, Weight Watchers is teaming up with its meeting members, Online subscribers, as well as local communities, sponsors and charitable partners Share Our Strength and Action Against Hunger, to fight hunger and promote healthy living.
As members lose from 8/30/09 - 10/17/09, Weight Watchers will donate up to $1 Million to help children and families in need.
Losing even 5 percent of your body weight can bring real rewards, like lower cholesterol and reduced blood pressure. Plus, our members will be helping the fight against hunger!
If you're already a member, GREAT! If not, get in on the good! Become a meetings member or Online subscriber today. (www.weightwatchers.com)
Check out the Lose for Good video with Jenny McCarthy!
Wednesday, September 9, 2009
Lose for Good Kick-off at Cleveland Foodbank
WW Staff and Members gathered together to Kick-off the 2009 Lose for Good Campaign at the Cleveland Foodbank (www.clevelandfoodbank.org).
Locally, all WW Centers and Meeting locations are asking its members to bring in food to be donated to the Cleveland Foodbank. The food can represent weight lost during the campaign or total weight lost.
It's a win-win situation for everyone!
Together, the WW Staff and Members lost over 800 pounds! We piled 800+ pounds of food on a table to show exactly what that weight in food looks like.
WW Staff and Members also received a tour of the facility! (AMAZING!!) And, volunteered by packing boxes for two hours.
Locally, all WW Centers and Meeting locations are asking its members to bring in food to be donated to the Cleveland Foodbank. The food can represent weight lost during the campaign or total weight lost.
It's a win-win situation for everyone!
Together, the WW Staff and Members lost over 800 pounds! We piled 800+ pounds of food on a table to show exactly what that weight in food looks like.
WW Staff and Members also received a tour of the facility! (AMAZING!!) And, volunteered by packing boxes for two hours.
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