Margaret's Whole Grain Banana Loaf

Thank you Margaret! (Frederick,Sunday)

Margaret’s Whole Grain Banana Loaf
8 servings per loaf - 2 points each


Preheat oven to 425.

2 ½ cups whole grain flour—whole wheat or a combination of wheat and rye
½ tsp cinnamon
¼ tsp salt
1 tsp soda

Comgine
1 beaten egg
3 crushed ripe bananas
1 tsp vanilla
¼ cup brown sugar
¼ cup oil
1 tsp lemon zest

Add the egg mixture to the dry ingredients alternately with 2/3 cup plain nonfat yogurt

Pour into a loaf pan or several small loaf pans and bake 25 minutes to 1 hour until a knife inserted comes out clean.

Cool Cucumber Salad

Cool Cucumber Salad --0 WW Points

1 Medium Cucumber (peeled or unpeeled), quartered and sliced

1 Medium tomato, chopped

1/2 cup chopped green pepper

1/3 cup chopped sweet onion

2 tablespoons lime juice

2 tablespoons red wine vinegar or cider vinegar

3/4 teaspoon dill weed

1/2 teaspoon salt

1/4 teaspoon pepper

In a large bowl, combine the cucumber, tomato, green pepper and onion. In a small bowl, combine lime juice, vinegar, dill, salt and pepper. Pour over cucumber mixture; toss to coat. Cover and refrigerate for 15 minutes.Serve with a slotted spoon. Yield: 4 servings

Motivation

I believe this article will show you that you have all the tools you need to stay, get to your goals and maintain the. Now is won't work because you read it, you need to put it into practice.

Motivation - how to get it and how to keep it
www.weightwatchers.com

The single biggest impediment to reaching and maintaining your weight loss goals is lack of strong motivation. Motivation is a mysterious commodity. A small percentage of people seem to have motivation so strong and enduring, they never have to think about how to get it or how to keep it. But, for the majority of people, sustained motivation is elusive.
"The more clear you are on what you want, the more power you will have." --Source unknown

Motivation – how to get it
Motivation is a personal need, drive, or desire. No one can provide it – you need to search deep within to really understand what is important to you. Without strong motivators, food will win the battle. Your taste buds, the psychological, physiological, and social/cultural satisfaction of eating, all unite to keep you from your goals. Without strong motivation, losing weight and keeping it off may remain out of reach.
To start, think about..
What is important?
Why is it important?
What are you willing to do to achieve your heart's desire.
What do I want?People want to lose weight for a variety of reasons. Listed here are the general categories.
Health
Appearance
Self-esteem
Self-confidence
Energy
Self-control
Ability to engage in more physical activities
Social acceptance
Special occasions

Take a few minutes to think about what is really important to you in each of these areas. Some internal dialogue will be necessary. Write it down. Seeing it makes it more tangible.
Why do I want to _______?It's not enough to say, "I want to be a size 10." You need to understand why. You need to get to the emotion behind the desire. How do you feel when you are fat? Thin? Somewhere in-between? What does it really mean to you? What are the specific benefits or rewards? What are the consequences of not changing? What will be different? What will you be able to do that you can't do now?
Close you eyes. Imagine looking in the mirror when you reach your goal weight. What do you see? How do you feel? What are your wearing? How is life different?
This may seem like a lot of work, but can you risk not doing it?

What am I willing to do?It's important to know what you will or will not do to succeed. Are you willing to eat smaller portions, eat healthier foods, reduce high fat or sugary foods, or increase your activity levels consistently?
No one can answer these questions but you. If you are not willing to do what it takes, you won't achieve your heart's desires.

Motivation – How to keep it
You've got motivation now but will it remain constant? The answer is NO! Sustaining motivation takes some work.
Recognize and prepare for different phases of motivation
Phase 1: Enthusiasm and a strong vision. This gets you started but needs constant reinforcement.
Phase 2: Trial and error. Different avenues need to be tested, to see what works and what doesn't. During this phase you will experience success and failure. Acknowledge the successes and learn from the "failures." Bouncing back from perceived failure is crucial here.
Phase 3: Motivation ebbs. When it's high, you can overcome huge obstacles. When its low, everything may seem too difficult and not worth the struggle. This is a high-risk time. The symptoms of this stage can be anything from slipping back to old habits, finding excuses for not exercising, or doing and saying things to sabotage your success. When you feel motivation slipping, don't delay, enlist the aid of family or friends.

Reinforce the pros and challenge the cons.

Draw up a table similar to the one below.

Pros Cons

I feel more confident when I'm thinner. Diets are so boring.

Controlling food raises my self-esteem. I won't be able to eat out and I'll be hungry all the time.

I never succeeded before.


The pros need constant reinforcement. Think about them, write them down, and imagine them occurring.
The cons need to be challenged. They float around in your unconscious, sabotaging your efforts.

Let's work through a couple of examples:
"Diets have never worked for me before, so why should one work now?" That may be true, but why didn't they work? Maybe the timing wasn't right, the diet was too restrictive or you had lifestyle issues that took precedence.
Give yourself a break and think like Thomas Edison. He didn't see past attempts at inventing the light bulb as failures – he saw them as a 2,000-step process, leading to a successful invention.
"Diets are boring, I'll be hungry, I won't be able to eat out and I'll miss my favorite foods."
While it's true, you can't eat exactly the way you eat now, there is a wide variety of good tasting lower fat and lower calorie options at home and at restaurants. You just have to find ones that satisfy you. This con, like most cons are just excuses in disguise.

Plan your meals and activitiesPlanning meals and scheduling the day, time and duration of any exercise, will dramatically increase your success quotient. Success sustains motivation.
Mini-motivatorsSet reasonable, specific and measurable milestone goals. Each one achieved is a mini-motivator, supporting and sustaining you along the path to your final goal.
e.g. Goal: By January 21st, I will be eating 40 grams of fat per day.
Record and reward each success along the way, no matter how small you think it is. If you eat 90 grams of fat per day now and by January 21st you are eating 60 grams, acknowledge your progress. Don't beat yourself up because you didn't hit 40 grams. Perhaps the goal was not really reasonable. Set smaller incremental goals.
Acknowledge and revel in all achievements. The more successful you feel, the more successful you will be, the greater your motivation to continue.
Review and revise your goals. If, despite all your best intentions, you can't achieve some of your goals, set slightly lower, more reasonable ones. Motivation increases as tangible results are attained.

Share your goals, get supportEnlist the aid and support of family and friends. Share your goals with the positive and supportive people are in your life. Talk to them about your goals and obstacles. Share your successes. The more committed you are to yourself and others, the more likely your perseverance. Avoid telling anyone who is likely to dismiss or deride your efforts.

Find a role modelFind people who overcame the odds. Find out what they did to achieve success. Have the attitude, "If they can do it, so can I."
Positive reinforcement worksKeep track of your progress. Rate yourself weekly, on a scale of one to ten. Set a goal to increase your ratings each week.
Set up a schedule for earned non-food rewards. Think of these as bonuses, prizes or incentives for a job well done. The key here is that the goals have to be meaningful and not something you give yourself on a regular basis. The only way to obtain these incentives is to achieve a goal. This sets up an inner drive, motivating you to succeed. These rewards do not have to be material. It can be something as simple as giving yourself an afternoon off from shopping or cooking. Non-material rewards may be more effective in conditioning a behavior, as material rewards seem to lack impact over time.

Can you change your ways?

Do you believe you cannot change? Do you sometimes feel kind of "I'll give another try but I know I failed before?" Well, let me tell you that it happens to all of us at some point until we discover a different way of doing things. It might not be easy at the beginning but it is possible and the key is making your changes a habit and this only happens by repetition. Here are some ideas from an article that Carol Cambo wrote in Weight Watchers.com.

"Change isn't always easy, but it is possible. Follow our guidelines to start making improvements in your routine.
We are creatures of habit, but change is possible if you have the desire. Motivation for self-improvement stems from caring about yourself. It's easy if you open up to the idea of change and stay focused on the positive end result. Here are some tips to affect lasting change:

Know yourself.

When people make behavioral changes without identifying their motivations, behaviors are less likely to stick. Think about what you want to change and why. Write it down in the form of an affirmation and frequently say it out loud.

Make a plan.

Outline incremental, achievable goals and build in rewards along the way. Measure your progress. "When it comes to losing weight, one of the most effective methods is self-monitoring," says psychologist and weight-loss researcher Daniel Kirschenbaum, PhD, director of the Center for Behavioral Medicine and Sport Psychology in Chicago. "Systematically observing and recording target behaviors, such as reduced calorie and fat intake and increased daily exercise, helps you stay on course."

Create an environment for success.

If you want to eat better, rid your cupboards of tempting foods and keep healthy snacks on hand. To exercise more, make sure your workout gear is always clean and put it where you can see it. To facilitate self-monitoring, keep a journal and pens readily available.

Swap bad for good.

Our bad habits fill a need. As you break old patterns you still need a way to meet these needs. Identify what the payoff is for the bad behavior and find a positive way to meet it. If you overeat when you're tired or stressed out, try napping, reading or going for a walk instead. If you rely on high-calorie takeout to save time, prepare a healthy meal instead but use paper plates to cut down on cleanup time. Or learn what you can order that won't throw you off track.

Join forces.

Numerous studies have shown that if you partner up with one or more people with similar goals, you'll be more likely to achieve them. Find people to share your experiences with. Look for other opportunities, such as enlisting a friend for regular walks or trips to the gym.

Strategize for relapses.

If you have a plan for how to deal with failure, you'll spend less negative energy on the relapse and be able to get back on track.

Last week's challenge

Have at least 5 fruits and vegetables a day.

Challenge Week July 26

In this 3rd week of the challenge try to have in each meal at least 1 fruit or vegetable that you have never had before. If this sounds very hard to do I suggest you try an oriental market in your area, you will be surprised how many things we haven't had.

Keep it up.

Challenge week July 19

Fill HALF your plate with fruits and vegetables at every meal.
Week One: Aim to eat at least 3 different colorful fruits/veggies per day every day this week.

People who eat more generous amounts of
fruits and vegetables as part of a healthy diet
are likely to have reduced risk of chronic
diseases, including strokes, type 2 diabetes,
some types of cancer, and perhaps heart
disease and high blood pressure.

Chilled Ginger and Lime Soup

Thank you Margaret (Frederick, Sunday)

Chilled Ginger and Lime Soup
From “Yogurt” by Sarina Jacobson
Published by Sterling Pubishing Co, Inc

6 servings-2 points each


1 T butter
2 scallions, finely diced
2 T grated fresh ginger
2 tsp freshly squeezed lime juice
2 tsp freshly grated lime zest
2 cloves garlic, crushed
¼ tsp crushed red pepper flakes, plus more for garnish
1 tsp sugar
salt
3 cups plain yogurt
1 T coarsely chopped fresh coriander, plus more for garnish

Heat the butter in a small pan over medium heat. Add the scallions, ginger, lime juice, lime zest, and garlic, and sauté until the scallions turn glassy.

Reduce heat, and add the crushed pepper flakes, sugar, and salt to taste. Cook until the sugar has dissolved, then remove from heat and set aside to cool.

Blend with an immersion blender until smooth. Stir in the yogurt and coriander.Transfer to an airtight container, and refrigerate for at least one hour.

Serve chilled and garnish with coriander and red pepper flakes.

Ginger and Lemon Grilled Chicken

Thank you Margaret (Frederick, Sunday)

Ginger and Lemon Grilled Chicken
From “Modern Indian Cooking”
By Hari Nayak and Vikas Khanna
8 servings-3 points per serving


1 cup plain yogurt, whisked until smooth
1 T cumin powder
1 T garam masala
1 tsp chili powder
1 4inch piece of ginger, minced
Salt to taste
Juice of 2 lemons
8 garlic cloves, finely chopped
2 lbs boneless, skinless chicken breasts (cut into 2 inch cubes to serve as appetizer)

In a large bowl, mix the yogurt, cumin powder, garam masala, chili powder, ginger, salt, lemon juice and garlic. Add the chicken and toss. Cover and refrigerate for 2-3 hours.

Preheat grill pan or indoor grill to high.
Place chicken on hot grill and cook 5-6 minutes on each side, until charred at edges and firm in the middle.

Serve hot.

Sesame Jicama Salad

Sesame jicama salad from E-tools

light meals
POINTS® Value: 1Servings: 4Preparation Time: 15 minCooking Time: 0 minLevel of Difficulty: Easy

This refreshing salad gets a unique crunch from sweet, crisp jicama. If you're not a jicama fan, use sliced, canned water chestnuts instead.
Ingredients
1/4 medium jicama, peeled and cut into matchsticks (about 1 cup)
1 cup(s) snow peas, cut into thin strips
2 medium carrot(s), shredded
1 cup(s) romaine lettuce, coarsely shredded
3 tbsp red wine vinegar
2 tbsp low-sodium soy sauce
2 tbsp water
4 tsp honey
1/4 tsp toasted sesame oil
1 tsp sesame seeds
Instructions
In a salad bowl, combine jicama, snow peas, carrots and lettuce; toss gently.
In a cup, stir together vinegar, soy sauce, water, honey and sesame oil. Pour over salad; toss and sprinkle with sesame seeds. Yields about 1 cup per serving.

Summer Shape-up

Great ideas from Weight Watchers.com

Summer's the time for the year's hottest activities.
It's almost summertime and, as the lyrics go, "...the livin' is easy." But you needn't put exercise on hold just because the temperature is up. Summer is a great season to get in shape.Make your mantra "fun in the sun," because the more you enjoy yourself, the more likely you'll be to make exercise a part of your life.

So shut down the treadmill, slather on the sunscreen and get going. Here are some hot ideas:

Keep the beat.

Summer dancing is a great way to get in shape. You can find every kind of class, from belly dancing, tap and salsa to ballroom and swing. Check the newspaper classifieds, Yellow Pages or postings on local bulletin boards.

Go berry picking.

Stop, stoop and fill your basket with low-calorie, all-natural berries. There are pick-your-own blueberry, raspberry and strawberry stands in most rural areas. Check with the local chamber of commerce for a list of picking possibilities.

Head to the beach.

Why not put on a big straw hat and go for a stroll? You'll hear the surf, see the sights and tone your calves and thighs. Or get some friends together for a challenging game of beach volleyball.

Join a team.

Even if you're not a super jock, summer sports can be fun. There's probably a volleyball, tennis or softball team to match your ability. And the more you put your spirit into the competition, the more calories you'll cut. Check with your YMCA or community center for a list of local teams.

Aquacise.

Do aerobics in the pool, either alone or in a group. Try a half hour of jumps, sidekicks, knee lifts or simply walking in the pool. For added resistance, use water noodles or water weights.

Bonus: When you exercise in the water, you don't have to worry about stressing your joints. If you're interested in a class, check your public pool, spa or YMCA programs.

Commune with nature.

Bird watching, walking through the woods, visiting the zoo or botanical gardens. Not only do they offer you the chance to exercise but they also encourage your spirit to soar.

Rely on your personal power.

While the weather is warm, you can run your errands with your own energy. Instead of going to the store in your car, walk or bike to your destination.

Summer Smarts

But no matter which summer calorie-burner you choose, use precautions to safeguard your health in the heat:

1. Take your pulse.

In the heat, your heart rate may increase. Slow the intensity of your exercise routine if your pulse races above a comfortable range.

2. Watch the clock.

Stay indoors or in the shade during the hottest time of the day (between 11 a.m. and 2 p.m.).

3. Drink up.

Take in plenty of liquids—especially water. Begin with 8 to 16 ounces at least 15 minutes before your workout, then drink regularly while you're exercising. Make sure to carry a full bottle of water with you everywhere, and avoid caffeine: it can contribute to dehydration.

4. Be flexible.

On days when the temperature is soaring, choose an air-conditioned indoor exercise routine.

Quote of the week

"To eat is a necessity but to eat intelligently is an art"

Greek Cucumber salad

Cucumber Salad

Description:
The ultimate summer side dish. Delicious and healthy. Best of all, it will cool you down.
Servings: 4-6 bowls
Ingredients:
nonfat yogurt, 2 cup
cucumber, 2 whole, seedless
garlic, 2 clove, minced
salt to taste
black pepper, freshly ground
fresh mint, 1/3 cup, chopped
flat leaf parsley, 1/3 cup, chopped
olive oil, 2 teaspoon, extra- virgin
pita bread
Instructions:
Peel the cucumbers, cut each one in half lengthwise, and cut into 1/4-inch dice. Crush the garlic and and salt together to a paste. Stir the yogurt into the garlic paste. Add the cucumbers, pepper, mint, and parsley. Toss to mix. Adjust salt and pepper to taste. Just before serving drizzle with the olive oil. Tear off pieces of the pita bread and use them to scoop up salad.

Mini Chocolate Mousse Tarts

Mini Chocolate Mousse Tarts
desserts

POINTS® Value: 2Servings: 12Preparation Time: 18 minCooking Time: 5 minLevel of Difficulty: Moderate

Our miniature tarts, filled with creamy, rich chocolate mousse, are the perfect antidote for a sweets craving.
Ingredients
· 12 average reduced-fat vanilla wafer(s)
· 1/4 oz unsweetened gelatin
· 1/4 cup water
· 1 cup fat-free skim milk
· 1/3 cup sugar
· 1/3 cup unsweetened cocoa
· 1 tsp vanilla extract
· 1 3/4 cup Cool Whip Whipped Topping, or similar topping (thawed if frozen)
· 1 cups raspberries
Instructions
· Line a 12-hole muffin tin with foil muffin liners; place 1 cookie in bottom of each hole.
· Sprinkle gelatin over cold water in a small saucepan; let stand 1 minute. Stir over low heat until dissolved, about 5 minutes.
· Combine milk, sugar, cocoa and extract in a blender; process until blended, adding dissolved gelatin through feed cap during blending. Pour into a medium bowl; whisk in whipped topping.
· Pour mousse into prepared muffin tin. Chill until firm, about 3 hours. Peel away foil liner and place on serving plates; garnish with raspberries.

Benefits of fruits and vegetables by color

Red Fruits and Vegetables
Contain nutrients such as lycopene, ellagic acid, Quercetin, and Hesperidin, to name a few. These nutrients reduce the risk of prostate cancer, lower blood pressure, reduce tumor growth and LDL cholesterol levels, scavenge harmful free-radicals, and support join tissue in arthritis cases.

Orange and Yellow fruits and vegetables
Contain beta-carotene, zeaxanthin, flavonoids, lycopene, potassium, and vitamin C. These nutrients reduce age-related macula degeneration and the risk of prostate cancer, lower LDL cholesterol and blood pressure, promote collagen formation and healthy joints, fight harmful free radicals, encourage alkaline balance, and work with magnesium and calcium to build healthy bones.

Green vegetables and Fruit
Green vegetables contain chlorophyll, fiber, lutein, zeaxanthin, calcium, folate, vitamin C, calcium, and Beta-carotene. The nutrients found in these vegetables reduce cancer risks, lower blood pressure and LDL cholesterol levels, normalize digestion time, support retinal health and vision, fight harmful free-radicals, and boost immune system activity.

Blue and purple fruits and vegetables
Contain nutrients which include lutein, zeaxanthin, resveratrol, vitamin C, fiber, flavonoids, ellagic acid, and quercetin. Similar to the previous nutrients, these nutrients support retinal health, lower LDL cholesterol, boost immune system activity, support healthy digestion, improve calcium and other mineral absorption, fight inflammation, reduce tumor growth, act as an anticarcinogens in the digestive tract, and limit the activity of cancer cells.

White fruits and vegetables
Contain nutrients such as beta-glucans, EGCG, SDG, and lignans that provide powerful immune boosting activity. These nutrients also activate natural killer B and T cells, reduce the risk of colon, breast, and prostate cancers, and balance hormone levels, reducing the risk of hormone-related cancers.

Fruits and Vegetables by color

My heart loves healthy foods

Great article from Weight Watchers.com.

Foods rich in antioxidants may protect the health of your heart. Here are 9 delicious ways to add them to your diet.
Antioxidants. Free radicals. If it sounds like a revolution, well, it is, and it's getting duked out right now in your body. But it's a revolution for a good cause—your health—and one you are destined to win by tweaking your dietary food choices.

Research suggests that adding antioxidants—found in fruits, vegetables and grains—to your diet is well worth it. Antioxidants may help stave off heart disease, diabetes and stroke. On top of that, some studies indicate that antioxidants may even delay the onset of many age-related diseases.
How do antioxidants work? In short, they stop free radicals, or oxidants, from traveling through your body and ravaging your cells. Free radicals are molecules created when molecules are oxidized, or lose electorons.
To visualize how an antioxidant protects your cells from the negative effects of free radicals within your body, just think of how certain foods "oxidize" when they hit the air, such as when you peel an apple and it starts to turn brown. Or, how an avocado darkens and changes to an unappetizing color once it's skinned. In the body, oxidation can produce free radicals which can in turn cause the same damage to your cells. Antioxidants protect your cells from this damage.
The main antioxidants are Vitamins E and C, beta-carotene and the trace metal selenium. Your body does not manufacture these nutrients, so they must be added through diet, from foods such as fresh vegetables like kale and spinach; fruits such as blueberries and blackberries; and whole grains including barley, rye and oats.
Increasing your antioxidant intake can be as easy as adding a tomato to your morning omelet, a sweet potato to your dinner or tossing broccoli into your lunchtime salad. Try these nine tasty tips:
1. Add fruit to your morning cereal. Blueberries, cranberries, raspberries and strawberries are packed with antioxidants. Not a cereal eater? Whip up a yogurt and milk smoothie and toss in some berries.
2. Follow the rainbow. Dorothy might be disappointed that the pot at the end of the rainbow is filled with colorful fruits and vegetables. Then again, she might get over it once she learned how rich in nutrients varied colored foods are. So rather than use chips to dip into your salsa or hummus, try cherry tomatoes or sliced yellow, red or green peppers.
3. "An apple a day…" There's some truth to this old axiom. Apples contain vitamin C and other antioxidants, but be sure to eat the peel, as that's where most of the nutrients are found.
4. Bring on the tomato sauce. Cooking tomatoes slowly releases their antioxidant power, so go ahead and make a sauce. But don't limit your options. Tomato sauce goes well over more than just pasta. It adds a twist to cooked vegetables, vegetarian or meat "burgers", and potatoes.
5. Sip green tea. Tea contains catechins, which are antioxidants. Research shows that green tea has the highest amount of catechins, possibly because it is less processed than black tea. That said, one study showed that steeping either green or black tea for about 5 minutes released over 80 percent of its catechins.
6. Eat your cereal. Fortified cereals and whole grains, especially wheat germ, are rich in Vitamin E. Toss some sliced apricots on top and you're good to go.
7. Say yes to nuts. Vitamin E is also found in nuts and seeds. Reach for a handful of almonds or walnuts rather than a candy bar when your energy dips.
8. Juice it. Squeeze fresh orange juice for a real treat in the morning. Kiwi and strawberries are also rich in Vitamin C, and are easy to snack on.
9. Eat your broccoli.If broccoli isn't your thing, add spinach or green peppers to your salad. Kale and cabbage also pack a punch of Vitamin C.

Pineapple sherbet

Thank you Margaret (Frederick, Sunday) for passing it through Weight Watchers recipe builder.

8 servings, 3 points each.
Directions
1/2 fresh pineapple, peeled and diced (about 1 cup)
Ingredients
3/4 cup sugar
2 tablespoons water or pineapple juice
2 tablespoons lemon juice
1 teaspoon lemon zest
1 quart lowfat buttermilk
In a small heavy bottomed saucepan over medium heat, add the pineapple, sugar, water or pineapple juice, lemon juice and zest. Stir just until sugar melts. Let cool to room temperature.
Transfer pineapple mixture to a food processor, with 1 cup buttermilk. Puree until smooth. With the motor running, gradually add remaining buttermilk, until smooth and well blended.
Pour into a freezer-safe dish and place in the freezer. Freeze until firm, at least 2 hours. Eat and enjoy!

DECLARATION OF THINDEPENDENCE

I HAVE A RIGHT TO BE THIN.

I HAVE A RIGHT TO AN ACTIVE LIFESTYLE.

I HAVE A RIGHT TO SAY “NO”.

I HAVE A RIGHT TO FEEL GOOD.

I HAVE A RIGHT TO TAKE CARE OF MYSELF.

I HAVE A RIGHT TO MAKE SENSIBLE CHOICES.


I HAVE A RIGHT TO BE THIN FROM WITHIN.

1 Point Hamburger Buns

Hi friends, I found it today. Nature's Own White Wheat bread. They have it in Super Walmart, 1 point. I checked it!!!

Happy 4th of July

Happy Birthday, U.S.A.!
I found this great article in Weight Watchers.com that I want to share with you and I am sure it will help you have fun and stay on plan, here are our best summer cooking tips, recipes and more.
The anniversary of our country's independence is just around the corner, and we've got some ideas to help you stay on track and still make your July 4th gatherings truly special
Sticking to your weight-loss plan doesn't mean you can't enjoy barbecues, picnics and other fun family traditions. We've put together our best articles on summertime cooking for your reading and eating pleasure. So wave that star-spangled banner high, and enjoy this beloved summer holiday.

Fire Up the Grill

The Beauty of BarbecueIt's time to brush up on your barbecue skills! Learn charcoal-grilling essentials, and try some of our favorite healthy barbecue recipes.

6 Must-Have BBQ GadgetsCheck out our list of must-have BBQ gadgets. Plus, get more great recipes, from kebabs to fajitas.

Picnic Packed Be the leader of the July 4th picnic pack with this high-flavor, low-fat menu!

Fish for DinnerFish is the perfect summertime food: delicious, easy to cook and healthy. Here are our top tips for cooking your catch, plus some tasty marinades.

Popsicle StarWhip up these homemade ice pops for Independence Day. Kids—and grown-up kids—will love them!

Quinoa and Tomato Salad

Quinoa and Tomato Salad -side dishes (Thank you Linda G.-Wellpoint- for the idea)

POINTS® Value: 4

Servings: 4 Preparation Time: 10 min Cooking Time: 18 min

Level of Difficulty: Easy Works with Simply Filling

Quinoa is actually related to the grass family but it looks and tastes like a grain. It’s a nutrition powerhouse and makes a wonderful substitute for rice and pasta.
Ingredients
1 cup(s) uncooked quinoa
2 cup(s) grape tomatoes, or cherry tomatoes, red and/or yellow*
1 tbsp olive oil
1 tbsp white wine vinegar, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 tbsp chives, fresh, minced
Instructions
Put quinoa in a fine-mesh sieve or fine strainer. Place under cold running water until water runs clear (this eliminates the bitter taste contained in quinoa's coating); drain well. (Or you can buy certain brands of quinoa that are pre-rinsed.)
Place rinsed quinoa in a medium saucepan and cover with 2 cups of cold water; bring to a boil over high heat. Reduce heat to low, cover and simmer until the grains are translucent and the germ has come out of each grain, about 15 minutes. Cover and remove from heat; let sit for 5 minutes.
Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 tablespoons of the tomato juice; set tomatoes aside.
In a cup, combine tomato juice, oil, vinegar, salt, pepper and chives; stir well.
When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 1/4 cups per serving.
Notes
*If desired, substitute 2 large tomatoes for the grape tomatoes. The simple ingredients in this recipe make it a perfect complement to spicy main dishes. Vary this recipe by using fresh basil, thyme, cilantro or oregano instead of the chives.

Grilled Cinnamon Peaches

Grilled Cinnamon Peaches



desserts
POINTS® Value: 1Servings: 4Preparation Time: 5 minCooking Time: 8 minLevel of Difficulty: EasyWorks with Simply Filling

Finish off your 4th of July barbecue with this 3-ingredient recipe. Grilling the peaches helps elicit that warm, peach pie flavor.
Ingredients
3 serving(s) butter-flavor cooking spray
1/2 tsp ground cinnamon
4 large peach(es), peeled, halved and pitted
Instructions
Off heat, lightly coat grill grate with cooking spray; preheat grill to medium-high heat.
Sprinkle cinnamon evenly over cut sides of peaches; lightly coat with cooking spray.
Place peaches on grill, cut side down. Grill until browned and slightly softened, about 5 minutes. (For best results, do not move the peaches during grilling; this will ensure the attractive grill marks and keep the peaches from sticking to the grill.)
Turn peaches over and grill on other side for about 3 minutes more; serve warm. Yields 2 peach halves per serving.
Notes
Serve plain or with your favorite light vanilla ice cream or frozen yogurt (will affect POINTS values).

Star Spangled Bacon

STAR-SPANGLED BACON

Children will enjoy cutting the Canadian bacon into stars before it's heated in its tangy sauce. Recipe from theCooking Light 1993 Annual Recipes Cookbook,©1992 by Oxmoor House, Inc.

20 (1/2-ounce) slices Canadian bacon

1/4 cup unsweetened apple juice

2 Tbsp water

2 Tbsp honey

1-1/2 Tbsp vinegar

1-1/2 tsp dry mustard
Cut bacon slices into stars with a 3-inch star-shaped cookie cutter. Reserve bacon trimmings for other uses. Place bacon in a 13- x 9- x 2-inch baking dish.
Combine apple juice, water, honey, vinegar, and mustard in a small bowl, stirring well; pour over bacon. Cover and bake at 350°F for 15 minutes or until thoroughly heated. Transfer bacon to a serving platter using a slotted spoon. Yield: 10 Servings. Per (2 Slice/Star) Serving: 1 POINT

Red, Blue and White Molded Fruit Salad

JULY FOURTH MOLDED SALAD
"For this molded salad, I checked labels to find the juice with the least amount of sugar, and use a lavish amount of fresh fruit, turning it into a patriotic red, white and blue fruit salad,"says recipe creator, Dana Jacobi. Recipe from the AICR.

2 (3-ounce) packets strawberry gelatin dessert mix

1 1/2 cups cran-raspberry juice

1 1/2 cups cold raspberry-flavored club soda

1 tsp. fresh lemon juice

1 lb. hulled, sliced strawberries (2 cups)

1/2 pt. blueberries (about 1 cup)

1/2 Granny Smith apple, peeled and cored, cut in 1/2-inch pieces

1 cup mini-marshmallows (optional)

Place gelatin in a medium bowl. Heat juice to boiling and pour over the gelatin. Stir until completely dissolved, about 2 or 3 minutes. Mix in cold soda and lemon juice. Refrigerate the mixture about 1 hour, stirring occasionally, until it has the consistency of raw egg white. (Or, set the bowl of gelatin into a larger bowl of ice and water to cool it, stirring frequently, about 12 to 15 minutes.) Into the thickened gelatin, mix in strawberries, half the blueberries, the apple and marshmallows (if using). Stir to distribute fruit evenly. Reserve remaining berries for garnish.Pour fruit and gelatin mixture into a 5-cup ring mold. Chill until very firm, about 4 hours, or overnight. (This salad can be made 1 to 2 days ahead. Store it in the mold, covered with foil wrap, until ready to serve.) To serve, dip the mold into a large bowl of very hot water for 10 seconds. Place a flat serving plate on top of the mold and, holding the plate firmly in place, invert the mold. If the salad does not drop onto the plate, repeat. Fill the center of the salad with the reserved berries. Serve chilled. Makes 8 servings @ 2 POINTS

About Fruits and Vegetables

Fruits and vegetables are sources of many vitamins, minerals and other natural substances that may help protect you from chronic diseases. Some of these nutrients may also be found in other foods. Eating a balanced diet and making other lifestyle changes are key to maintaining your body's good health.
Fiber
Diets rich in dietary fiber have been shown to have a number of beneficial effects including decreased risk of coronary artery disease.
Excellent vegetable sources: navy beans, kidney beans, black beans, pinto beans, lima beans, white beans, soybeans, split peas, chick peas, black eyed peas, lentils, artichokes
Folate*
Healthful diets with adequate folate may reduce a woman's risk of having a child with a brain or spinal cord defect.
Excellent vegetable sources: black eyed peas, cooked spinach, great northern beans, asparagus
Potassium
Diets rich in potassium may help to maintain a healthy blood pressure.
Good fruit and vegetable sources: sweet potatoes, tomato paste, tomato puree, beet greens, white potatoes, white beans, lima beans, cooked greens, carrot juice, prune juice
Vitamin A
Vitamin A keeps eyes and skin healthy and helps to protect against infections.
Excellent fruit and vegetable sources: sweet potatoes, pumpkin, carrots, spinach, turnip greens, mustard greens, kale, collard greens, winter squash, cantaloupe, red peppers, Chinese cabbage
Vitamin C
Vitamin C helps heal cuts and wounds and keep teeth and gums healthy.
Excellent fruit and vegetable sources: red and green peppers, kiwi, strawberries, sweet potatoes, kale, cantaloupe, broccoli, pineapple, Brussels sprouts, oranges, mangoes, tomato juice, cauliflower

Good sources: These foods contain 10 to 19 percent of the Daily Value per reference amount.Excellent sources: These foods contain 20 percent or more of the Daily Value per reference amount.