Scoopable Creamsicle Crush Pie (Thank you Robin, Ijamsville_
PointsPlus per serving: 3
PER SERVING (1/8th of dessert, about 2/3 cup): 112 calories, 0.5g fat, 284mg sodium, 25g carbs, 0.5g fiber, 15.5g sugars, 3g protein -- PointsPlus value 3*
This recipe's big enough to share with a crowd... but we understand if you don't want to!
Ingredients:
Two 10.5-oz. cans mandarin orange segments in juice (not drained)
1 large (6-serving) package fat-free sugar-free vanilla instant pudding mix
2 cups fat-free vanilla yogurt
1 cup Cool Whip Free, thawed
10 Reduced Fat Nilla Wafers, crushed
Optional Topping: Fat Free Reddi-wip
Directions:
Pour the juice from the oranges into a medium bowl. Add pudding mix, yogurt, and Cool Whip, and mix until uniform and free of lumps. Set aside.
Place 8 orange segments in a dish, to be used later for topping, and refrigerate. Roughly chop all the remaining oranges, and gently mix them into the pudding mixture.
Pour contents of the bowl into a medium dish or large pie pan. Refrigerate for at least 1 hour, or until ready to serve.
Just before serving, sprinkle crushed Nilla Wafers over the majority of the top of the dish, leaving an uncovered circle in the center. Arrange reserved orange segments decoratively in the circle. If you like, finish off each serving with a dollop of Reddi-wip. Enjoy!
MAKES 8 SERVINGS
Saturday, December 25, 2010
Monday, December 20, 2010
Broccoli & Chicken Quiche
Broccoli & Chicken Quiche
Servings | 8
Estimated PointsPlus™ value per serving | 4
Course | Breakfast
Ingredients
1 medium onion
1/2 tsp of table salt
1/4 tsp of black pepper
1 egg
1 cup of fat -skim milk
1 cup of chopped, cooked chicken breast
10 oz frozen chopped broccoli, thawed and drained
1 1/2 cups of Reduced Fat Shredded Mild Cheddar Cheese
1/2 cups of Bisquick Original Baking Mix
1 tbsp of chopped parsley (optional)
Instructions
1. Heat oven to 400F. Grease 9 in pie plate. Sprinkle broccoli, 1 cup of cheese, the chicken and onion in the pie plate.
2. Stir Bisquick mix, milk, salt, pepper and eggs until blended. Pour into pie plate.
3. Bake 30-35 minutes or until knife inserted into center comes out clean. Sprinkle with remaining cheese. Bake 1-2 minutes longer or until cheese is melted. Cool 5 minutes.
4. After removing dish from oven, garnish with 1 Tbsp of parsley. (0 pts) - optional
Special Notes
This is a great meal if you do not have time to sit down and cook an entire breakfast in the morning. Take a slice of breakfast to go!
Servings | 8
Estimated PointsPlus™ value per serving | 4
Course | Breakfast
Ingredients
1 medium onion
1/2 tsp of table salt
1/4 tsp of black pepper
1 egg
1 cup of fat -skim milk
1 cup of chopped, cooked chicken breast
10 oz frozen chopped broccoli, thawed and drained
1 1/2 cups of Reduced Fat Shredded Mild Cheddar Cheese
1/2 cups of Bisquick Original Baking Mix
1 tbsp of chopped parsley (optional)
Instructions
1. Heat oven to 400F. Grease 9 in pie plate. Sprinkle broccoli, 1 cup of cheese, the chicken and onion in the pie plate.
2. Stir Bisquick mix, milk, salt, pepper and eggs until blended. Pour into pie plate.
3. Bake 30-35 minutes or until knife inserted into center comes out clean. Sprinkle with remaining cheese. Bake 1-2 minutes longer or until cheese is melted. Cool 5 minutes.
4. After removing dish from oven, garnish with 1 Tbsp of parsley. (0 pts) - optional
Special Notes
This is a great meal if you do not have time to sit down and cook an entire breakfast in the morning. Take a slice of breakfast to go!
Ditch the Guilt Wrapping this Christmas
Ditch The Guilt Wrapping This Christmas
Article By: Carole Ann Rice www.weightwatchers.ca
Stay true to yourself—and your weight loss goals—this Christmas…
Taking seasonal strain? Peruse these fantastic festive tips from Life Coach Carole Ann Rice to overcome the festive pressure to overindulge—and discover how to focus on you and your weight-loss goals this Christmas.
"Go on, have another slice, I made it just for you" is just one of those phrases everyone watching their weight dreads, along with "a bit more won't make any difference" or "spoil sport" (if it looks like you're ready to refuse diet sabotage). When you're losing weight it can sometimes seem as if the world is conspiring to stop you.
At Christmas time it is almost obligatory to overeat and feast until you're reaching for the indigestion cure - because if you don't, you feel everyone will think you're spoiling their fun. The good news is that this yuletide you don't have to let guilt get in the way of your food plan.
Make This Your Christmas
When we feel obliged or manipulated into eating, or doing, something against our will, we are forcing ourselves to live by someone else's agenda. In order to go with the flow or not cause a fuss, we set ourselves up to damage our own self esteem and willpower. People feel that they've "won" (i.e. got you to do something to please them) if you give in to their demands, but will secretly respect you less.
This Christmas decide to be true to you. Ask yourself: "Do I really want to do this? What will really be the true consequences?" Think about it. Will your friends or family really push you out of their lives if you don't eat a mountain of trifle?
Isn't their anxiety about what you are or not eating more about them than you? What do they get out of pushing their needs on you? Can you really justify that sixth mince pie and cream? A desire to be all things to all people will show up as a lack of self worth. Life becomes one big guilt trip where you bow to the needs of others whiles subjugating your own. Buying gifts for people you don't like or feel obliged to buy for, will only drain your energy and make you feel abused and railroaded by convention.
Simple Self Caring Solution
So how do you say no to other people's demands and expectations? Very simply, know yourself and put your needs first. This doesn't mean you are selfish but self caring. It means that you let people know that you mean what you say; that you stick to your word and have integrity.
"I'd love to have another helping, it's delicious, but so want to stick to my food plan so I can start the New Year feeling and looking great" is a perfectly reasonable response. Their discomfort, remember, is about their issues around food or who they thought you were.
Usually people who know themselves and respect their own needs, in the face of opposition and objection, then go on to inspire the very people who sought to control them.
Saying yes to please others but not yourself will lead to self sabotage on many levels. Say no, mean it and honour yourself and you walk away feeling great, more confident and on target to meet your personal goals.
Article By: Carole Ann Rice www.weightwatchers.ca
Stay true to yourself—and your weight loss goals—this Christmas…
Taking seasonal strain? Peruse these fantastic festive tips from Life Coach Carole Ann Rice to overcome the festive pressure to overindulge—and discover how to focus on you and your weight-loss goals this Christmas.
"Go on, have another slice, I made it just for you" is just one of those phrases everyone watching their weight dreads, along with "a bit more won't make any difference" or "spoil sport" (if it looks like you're ready to refuse diet sabotage). When you're losing weight it can sometimes seem as if the world is conspiring to stop you.
At Christmas time it is almost obligatory to overeat and feast until you're reaching for the indigestion cure - because if you don't, you feel everyone will think you're spoiling their fun. The good news is that this yuletide you don't have to let guilt get in the way of your food plan.
Make This Your Christmas
When we feel obliged or manipulated into eating, or doing, something against our will, we are forcing ourselves to live by someone else's agenda. In order to go with the flow or not cause a fuss, we set ourselves up to damage our own self esteem and willpower. People feel that they've "won" (i.e. got you to do something to please them) if you give in to their demands, but will secretly respect you less.
This Christmas decide to be true to you. Ask yourself: "Do I really want to do this? What will really be the true consequences?" Think about it. Will your friends or family really push you out of their lives if you don't eat a mountain of trifle?
Isn't their anxiety about what you are or not eating more about them than you? What do they get out of pushing their needs on you? Can you really justify that sixth mince pie and cream? A desire to be all things to all people will show up as a lack of self worth. Life becomes one big guilt trip where you bow to the needs of others whiles subjugating your own. Buying gifts for people you don't like or feel obliged to buy for, will only drain your energy and make you feel abused and railroaded by convention.
Simple Self Caring Solution
So how do you say no to other people's demands and expectations? Very simply, know yourself and put your needs first. This doesn't mean you are selfish but self caring. It means that you let people know that you mean what you say; that you stick to your word and have integrity.
"I'd love to have another helping, it's delicious, but so want to stick to my food plan so I can start the New Year feeling and looking great" is a perfectly reasonable response. Their discomfort, remember, is about their issues around food or who they thought you were.
Usually people who know themselves and respect their own needs, in the face of opposition and objection, then go on to inspire the very people who sought to control them.
Saying yes to please others but not yourself will lead to self sabotage on many levels. Say no, mean it and honour yourself and you walk away feeling great, more confident and on target to meet your personal goals.
Sunday, December 19, 2010
Turkey Chili
Turkey Chili
Servings | 4
Estimated PointsPlus™ value per serving | 9
Course | Main Meals
Ingredients
1 lb 93/7 lean ground turkey
1 small onion (diced)
1 can diced tomatoes
1 small can green chilis
1 small can tomato sauce
1 can black beans (drained)
3 cups fresh chopped spinach
1 tbsp chili powder
2 tsp ground cumin
1 tsp cayenne pepper
salt/pepper to taste
Instructions
Brown meat with onion. Add salt/pepper.
Once meat is browned, add in all other ingredients.
Simmer for approximately 15 minutes.
Special Notes
I like mine more on the spicy side. I've also used Rotel for some added kick and extra veggies.
And the spinach adds fiber and gives the chili color.
Servings | 4
Estimated PointsPlus™ value per serving | 9
Course | Main Meals
Ingredients
1 lb 93/7 lean ground turkey
1 small onion (diced)
1 can diced tomatoes
1 small can green chilis
1 small can tomato sauce
1 can black beans (drained)
3 cups fresh chopped spinach
1 tbsp chili powder
2 tsp ground cumin
1 tsp cayenne pepper
salt/pepper to taste
Instructions
Brown meat with onion. Add salt/pepper.
Once meat is browned, add in all other ingredients.
Simmer for approximately 15 minutes.
Special Notes
I like mine more on the spicy side. I've also used Rotel for some added kick and extra veggies.
And the spinach adds fiber and gives the chili color.
De-Stress your Holidays
De-Stress Your Holidays
Article By: Estelle Sobel
Here's how to turn holiday havoc around so it doesn't get you down.
Christmas shopping, office parties, high-pressure family dinners—let's face it, the holidays can be as stressful as they are merry. With a little help, though, you can say "so long" to your inner Scrooge and enjoy this season.
"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.
Article By: Estelle Sobel
Here's how to turn holiday havoc around so it doesn't get you down.
Christmas shopping, office parties, high-pressure family dinners—let's face it, the holidays can be as stressful as they are merry. With a little help, though, you can say "so long" to your inner Scrooge and enjoy this season.
"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.
Monday, December 13, 2010
Individual Ham, Cheese and Veggie Frittatas
recipes (Thank you Linda and Greg, Frederick,Friday)
Individual Ham, Cheese and Veggie Frittatas
PointsPlusTM value | 3
Servings | 8
Preparation Time | 15 min
Cooking Time | 25 min
Level of Difficulty | Easy
breakfast | Whip up a batch of these mini frittatas on a Sunday night and you've got breakfast ready to go for the week. Pop them in the microwave for a few seconds and enjoy.
Ingredients
2 spray(s) cooking spray
1 pound(s) frozen hash brown potatoes, thawed
4 large egg(s), beaten
1 Tbsp fat-free skim milk
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 oz cooked lean ham, finely chopped
1/8 cup(s) sweet red pepper(s), finely chopped (2 Tbsp)
1/8 cup(s) green pepper(s), finely chopped (2 Tbsp)
2 Tbsp onion(s), finely chopped
1/2 cup(s) low-fat shredded cheddar cheese, Weight Watchers Reduced Fat Shredded Cheese
Instructions
Preheat oven to 350°F. Coat 8 muffin tin holes with cooking spray. Spread potatoes around bottom and press potato up sides of each muffin hole; place in oven and cook for 10 minutes.
Meanwhile, beat eggs and milk together in a medium bowl; season with salt and pepper. Add ham, peppers, onion and cheese to bowl; mix to combine.
Remove potatoes from oven (after cooking for 10 minutes) and press potatoes down firmly with a spoon so that they are spread out like mini piecrusts (potatoes should cover bottom and sides of each hole). Pour about 1/4 cup of egg mixture into the center of each muffin hole.
Return pan to oven and cook until potatoes are crisp and golden, and the egg mixture is set, about 15 minutes. Remove from oven and let sit about 5 minutes before serving. Yields 1 frittata per serving.
Individual Ham, Cheese and Veggie Frittatas
PointsPlusTM value | 3
Servings | 8
Preparation Time | 15 min
Cooking Time | 25 min
Level of Difficulty | Easy
breakfast | Whip up a batch of these mini frittatas on a Sunday night and you've got breakfast ready to go for the week. Pop them in the microwave for a few seconds and enjoy.
Ingredients
2 spray(s) cooking spray
1 pound(s) frozen hash brown potatoes, thawed
4 large egg(s), beaten
1 Tbsp fat-free skim milk
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 oz cooked lean ham, finely chopped
1/8 cup(s) sweet red pepper(s), finely chopped (2 Tbsp)
1/8 cup(s) green pepper(s), finely chopped (2 Tbsp)
2 Tbsp onion(s), finely chopped
1/2 cup(s) low-fat shredded cheddar cheese, Weight Watchers Reduced Fat Shredded Cheese
Instructions
Preheat oven to 350°F. Coat 8 muffin tin holes with cooking spray. Spread potatoes around bottom and press potato up sides of each muffin hole; place in oven and cook for 10 minutes.
Meanwhile, beat eggs and milk together in a medium bowl; season with salt and pepper. Add ham, peppers, onion and cheese to bowl; mix to combine.
Remove potatoes from oven (after cooking for 10 minutes) and press potatoes down firmly with a spoon so that they are spread out like mini piecrusts (potatoes should cover bottom and sides of each hole). Pour about 1/4 cup of egg mixture into the center of each muffin hole.
Return pan to oven and cook until potatoes are crisp and golden, and the egg mixture is set, about 15 minutes. Remove from oven and let sit about 5 minutes before serving. Yields 1 frittata per serving.
Sunday, December 12, 2010
What can you expect in weeks 2-4
What you can expect in weeks 2 – 4
With a week on Plan under your belt, you should be more comfortable tracking what you’ve already eaten, and may have started planning ahead using the online tools. You’ve also probably realized that some foods keep you full for longer, and that others are genuine treats best saved for special occasions.
During the next couple of weeks, you’ll start hearing about the benefits of exercise, as well as learning that not every goal should be about a number on the scale. After all — and let’s be honest here — the scale doesn’t always reflect your hard work without fail. The tips and motivation we’re serving up to you will help you stay on track, even when times get tough. And remember: Any time you need a knowledge boost, you can attend the Getting Started session at your meeting as many times as you like.
With a week on Plan under your belt, you should be more comfortable tracking what you’ve already eaten, and may have started planning ahead using the online tools. You’ve also probably realized that some foods keep you full for longer, and that others are genuine treats best saved for special occasions.
During the next couple of weeks, you’ll start hearing about the benefits of exercise, as well as learning that not every goal should be about a number on the scale. After all — and let’s be honest here — the scale doesn’t always reflect your hard work without fail. The tips and motivation we’re serving up to you will help you stay on track, even when times get tough. And remember: Any time you need a knowledge boost, you can attend the Getting Started session at your meeting as many times as you like.
Week 2 Challenge
Challenge to Use the PointsPlus™ Program: Week Two
Article By: Elizabeth Josefsberg
Welcome to Week Two of the Challenge to Use the PointsPlus Program. We dare you to dig in and make use of all of the amazing tools available, while watching the pounds melt away.
Join us for the next four weeks as we give you tasks that really allow you to take full advantage of the features that make the PointsPlus program so unique and revolutionary.
The introduction of a brand new plan in a brand new year is a perfect opportunity to focus on your weight loss and hone the skills you need to build. To help you get there, we’re going to take you through some of the great features of the PointsPlus program, which heralds a new, smarter way of eating.
Each week for the next four weeks we will focus on one of four pillars of the plan, sharing techniques, tips and strategies that will assist you in your efforts.
Week 2: Getting smarter
The message is clear. Not all PointsPlus values are created equal. Certain foods are more filling, nutritious and serve your body better than others. Taking the time to incorporate those foods into your meals allows you to eat more while losing weight. The PointsPlus program is crammed with tools that can help you learn to make smarter food choices. Food choices that lead to greater overall eating satisfaction while supporting weight loss. This week we challenge you to take time to understand how Weight Watchers Power Foods and the Good Health Guidelines steer you toward more eating satisfaction, better overall health, and weight loss.
The amazing thing about the tools is that they are intricately linked. If you take a careful look at the Good Health Guidelines you will notice that most of them guide you toward Weight Watchers Power Foods! They urge you to consume fruits, veggies, lean meats and calcium servings. By following the Good Health Guidelines you are effortlessly maxing out on Weight Watchers Power Foods!
As you tackle this week’s challenge to familiarize yourself with both tools more fully, perhaps you will reread each list and guideline, as they are brimming with information. A deeper knowledge of each and stricter adherence will only make your experience on the Plan more enjoyable! After spending some time familiarizing, take it one step further. Renovate a meal, adding Weight Watchers Power Foods or challenge yourself to squeeze in those two teaspoons of healthy oil each day. Push yourself toward those smarter food choices.
You may notice that when you follow the Good Health Guidelines you won't have a huge amount of room in your daily PointsPlus Target for indulgences. Smart, successful members take advantage of another great tool available to them, their weekly PointsPlus Allowance. Man cannot live on fruits and veggies alone! Use that weekly PointsPlus Allowance to keep life interesting. Work in your favorite indulgence alongside all of your healthy, new Weight Watchers Power Foods this week.
Join in the conversation. Share how you spend your weekly PointsPlus Allowance or how you get the Good Health Guidelines in each day. Found a great new way to work a Weight Watchers Power Food into your day? Share it in the Community!
Article By: Elizabeth Josefsberg
Welcome to Week Two of the Challenge to Use the PointsPlus Program. We dare you to dig in and make use of all of the amazing tools available, while watching the pounds melt away.
Join us for the next four weeks as we give you tasks that really allow you to take full advantage of the features that make the PointsPlus program so unique and revolutionary.
The introduction of a brand new plan in a brand new year is a perfect opportunity to focus on your weight loss and hone the skills you need to build. To help you get there, we’re going to take you through some of the great features of the PointsPlus program, which heralds a new, smarter way of eating.
Each week for the next four weeks we will focus on one of four pillars of the plan, sharing techniques, tips and strategies that will assist you in your efforts.
Week 2: Getting smarter
The message is clear. Not all PointsPlus values are created equal. Certain foods are more filling, nutritious and serve your body better than others. Taking the time to incorporate those foods into your meals allows you to eat more while losing weight. The PointsPlus program is crammed with tools that can help you learn to make smarter food choices. Food choices that lead to greater overall eating satisfaction while supporting weight loss. This week we challenge you to take time to understand how Weight Watchers Power Foods and the Good Health Guidelines steer you toward more eating satisfaction, better overall health, and weight loss.
The amazing thing about the tools is that they are intricately linked. If you take a careful look at the Good Health Guidelines you will notice that most of them guide you toward Weight Watchers Power Foods! They urge you to consume fruits, veggies, lean meats and calcium servings. By following the Good Health Guidelines you are effortlessly maxing out on Weight Watchers Power Foods!
As you tackle this week’s challenge to familiarize yourself with both tools more fully, perhaps you will reread each list and guideline, as they are brimming with information. A deeper knowledge of each and stricter adherence will only make your experience on the Plan more enjoyable! After spending some time familiarizing, take it one step further. Renovate a meal, adding Weight Watchers Power Foods or challenge yourself to squeeze in those two teaspoons of healthy oil each day. Push yourself toward those smarter food choices.
You may notice that when you follow the Good Health Guidelines you won't have a huge amount of room in your daily PointsPlus Target for indulgences. Smart, successful members take advantage of another great tool available to them, their weekly PointsPlus Allowance. Man cannot live on fruits and veggies alone! Use that weekly PointsPlus Allowance to keep life interesting. Work in your favorite indulgence alongside all of your healthy, new Weight Watchers Power Foods this week.
Join in the conversation. Share how you spend your weekly PointsPlus Allowance or how you get the Good Health Guidelines in each day. Found a great new way to work a Weight Watchers Power Food into your day? Share it in the Community!
Saturday, December 11, 2010
Chocolate Eclair Points Plus 3
Here is one of my favorite recipes that I have converted to PointPlus and it is only 3, yeah!!!!!!!!!!!!!
Chocolate Éclair Dessert (Thank you again Tommy Jo)
24 Low Fat Graham Cracker Sheets
2 small Boxes Sugar-Free Instant Vanilla Pudding Mix
3 Cups Skim Milk
1 (8 oz.) Container Fat Free Cool Whip
1 small Box Sugar-Free Instant Chocolate Pudding Mix
1 1/2 cups Skim Milk
Place 8 graham crackers in bottom of 9 in. x 13 in. baking dish. Mix vanilla pudding and 3 cups skim milk, let sit 2 minutes. Gently fold in Cool Whip. Pour half of vanilla pudding on graham crackers. Top with another 8 graham crackers. Pour remaining vanilla pudding over graham crackers. Top with last 8 graham crackers. Mix the chocolate pudding mix with 1 1/2 cups skim milk, let sit 2 minutes. Spread over graham crackers. Let it sit in the fridge for awhile to soften the crackers. Serves: 18 – PointsPlus per serving: 3
Chocolate Éclair Dessert (Thank you again Tommy Jo)
24 Low Fat Graham Cracker Sheets
2 small Boxes Sugar-Free Instant Vanilla Pudding Mix
3 Cups Skim Milk
1 (8 oz.) Container Fat Free Cool Whip
1 small Box Sugar-Free Instant Chocolate Pudding Mix
1 1/2 cups Skim Milk
Place 8 graham crackers in bottom of 9 in. x 13 in. baking dish. Mix vanilla pudding and 3 cups skim milk, let sit 2 minutes. Gently fold in Cool Whip. Pour half of vanilla pudding on graham crackers. Top with another 8 graham crackers. Pour remaining vanilla pudding over graham crackers. Top with last 8 graham crackers. Mix the chocolate pudding mix with 1 1/2 cups skim milk, let sit 2 minutes. Spread over graham crackers. Let it sit in the fridge for awhile to soften the crackers. Serves: 18 – PointsPlus per serving: 3
Challenge to use the Points Plus Program
Challenge to Use the PointsPlus™ Program: Week One
Article By: Elizabeth Josefsberg
This week we’re kicking off the Challenge to Use the PointsPlus program. We dare you to dig in and make use of all of the amazing tools available, while watching the pounds melt away.
Join us for the next four weeks as we give you tasks that really allow you to take full advantage of the features that make the PointsPlus program so unique and revolutionary.
The introduction of a brand new plan in a brand new year is a perfect opportunity to focus on your weight loss and hone the skills you need to build. The PointsPlus program heralds a new, smarter way of eating. You can learn more about the details of the program in multiple places on the site, including in the Your Plan section. This challenge will not direct you to follow specific parts of the new Plan; it’s more to keep you grounded in the fundamental principles of the Weight Watchers approach while you adjust to the changes.
So, each week for the next four weeks we will focus on one of four pillars of the plan, sharing techniques, tips and strategies that will assist you in your efforts. Join us as we delve into its details and inspire you to make the changes necessary to achieve lasting, healthy weight loss. We guarantee that it will be time well spent as you get the scoop on the secrets of highly successful Members!
Week One: Track attack
One of the key rules of the PointsPlus program is that you must track everything you eat and drink. Successful Members have long realized that self-monitoring leads to greater success; it provides a level of accountability that those people rely on. They report two great benefits: it allows them to look back at what they have done, and to plan ahead for success. Their instincts are supported by several studies proving that keeping track of food intake can boost weight-loss success.1
We all know how important tracking can be, but that doesn’t make it easy to do all the time. This week we challenge you to up the tracking ante! Make a small, manageable change to your tracking that might support your plan and supply you with more useable information and ultimately greater success. Perhaps you can commit to tracking something that you have never tracked consistently before, like your water intake, or the small slice of tomato you put in your sandwich. Perhaps you can begin logging your activity or steps on the activity tracker
There are many aspects of tracking, and different ways to do it. Quite often the greatest hurdle is just doing it. Maybe you can try a new way of tracking this week. Try tracking on your mobile device for the week. The challenge here is to adjust your tracking in a way that will make it even more relevant for you. Having trouble thinking of something? Head to the Community and ask for suggestions and discuss ideas. Share your success and share what you learn this week by making the change.
Remember that all the effort you put in will ultimately pay off. If you are having trouble making tracking a consistent part of your plan, know that people who have successfully maintained their weight losses report that, over time, tracking becomes easier and requires less attention.2 Your effort this week will ultimately bring you closer to a place where tracking feels more natural and doable!
1. Boutelle KN, Kirschenbaum DS. Further support for consistent self- monitoring as a vital component of successful weight control. Obes Res. 1998 May;6(3):219- 24.
2. Klem ML, Wing RR, Lang W, McGuire MT, Hill JO. Does weight loss maintenance become easier over time? Obes Res. 2000 Sep;8(6):438-44.
Article By: Elizabeth Josefsberg
This week we’re kicking off the Challenge to Use the PointsPlus program. We dare you to dig in and make use of all of the amazing tools available, while watching the pounds melt away.
Join us for the next four weeks as we give you tasks that really allow you to take full advantage of the features that make the PointsPlus program so unique and revolutionary.
The introduction of a brand new plan in a brand new year is a perfect opportunity to focus on your weight loss and hone the skills you need to build. The PointsPlus program heralds a new, smarter way of eating. You can learn more about the details of the program in multiple places on the site, including in the Your Plan section. This challenge will not direct you to follow specific parts of the new Plan; it’s more to keep you grounded in the fundamental principles of the Weight Watchers approach while you adjust to the changes.
So, each week for the next four weeks we will focus on one of four pillars of the plan, sharing techniques, tips and strategies that will assist you in your efforts. Join us as we delve into its details and inspire you to make the changes necessary to achieve lasting, healthy weight loss. We guarantee that it will be time well spent as you get the scoop on the secrets of highly successful Members!
Week One: Track attack
One of the key rules of the PointsPlus program is that you must track everything you eat and drink. Successful Members have long realized that self-monitoring leads to greater success; it provides a level of accountability that those people rely on. They report two great benefits: it allows them to look back at what they have done, and to plan ahead for success. Their instincts are supported by several studies proving that keeping track of food intake can boost weight-loss success.1
We all know how important tracking can be, but that doesn’t make it easy to do all the time. This week we challenge you to up the tracking ante! Make a small, manageable change to your tracking that might support your plan and supply you with more useable information and ultimately greater success. Perhaps you can commit to tracking something that you have never tracked consistently before, like your water intake, or the small slice of tomato you put in your sandwich. Perhaps you can begin logging your activity or steps on the activity tracker
There are many aspects of tracking, and different ways to do it. Quite often the greatest hurdle is just doing it. Maybe you can try a new way of tracking this week. Try tracking on your mobile device for the week. The challenge here is to adjust your tracking in a way that will make it even more relevant for you. Having trouble thinking of something? Head to the Community and ask for suggestions and discuss ideas. Share your success and share what you learn this week by making the change.
Remember that all the effort you put in will ultimately pay off. If you are having trouble making tracking a consistent part of your plan, know that people who have successfully maintained their weight losses report that, over time, tracking becomes easier and requires less attention.2 Your effort this week will ultimately bring you closer to a place where tracking feels more natural and doable!
1. Boutelle KN, Kirschenbaum DS. Further support for consistent self- monitoring as a vital component of successful weight control. Obes Res. 1998 May;6(3):219- 24.
2. Klem ML, Wing RR, Lang W, McGuire MT, Hill JO. Does weight loss maintenance become easier over time? Obes Res. 2000 Sep;8(6):438-44.
Wednesday, December 8, 2010
Holidays and how not to gain weight.
Article sent to me by Margaret from our Frederick, Sunday meeting. It came from active triathlete. (Thank you Margaret!)
From Halloween to New Year's Day the average weight gain is about 5 to 7 pounds. Unfortunately that weight doesn't drop off come January. It's like a winter coat that we never shed.
Why do you struggle with weight gain though the holidays? Many challenges exist, such as office potlucks, family gatherings, once-a-year treats, and traditions of over-eating. Take time now to think about your challenges and create new approaches for this holiday season.
Here are the 10 best tips to beat holiday weight gain. Which tips work for you?
10. Prioritize exercise.
Exercise in the morning so you start your day energized with a clear mind. Exercise gives you the mental reminder that you are living a healthy lifestyle, which keeps you on track and focused during the day. Can't swing a morning workout? Plan a lunch-hour workout with colleagues or buddy up to workout before leaving your worksite. Build exercise into your day; schedule it as you would any other commitment.
9. Don't be a caveperson.
Cave people are programmed to eat. Avoid famine and feast cycles by eating regularly throughout the day. It's hard to turn down the extra treats that fill the office this time of year, and when you are tired and starving, they are nearly impossible to resist.
8. Plan ahead.
Understand what food challenges you are facing so that you can make informed decisions. Call friends to see what healthy side dish you can bring to the dinner party. Look up restaurant information before going out to eat. Know when you need to pack a lunch or bring a healthy option to the office potluck.
7. Indulge with full awareness.
If you decide to indulge, do so consciously; make that tasty treat a part of a planned meal or snack. Then you can savor each and every bite.
6. Enhance family favorites.
As you plan your meals and treats for the holiday season, look for creative ways to cut calories and boost nutrients in your favorite recipes.
Spice sweet potatoes with nutmeg and cinnamon rather than brown sugar.
Make sure to prepare a few vegetable dishes, such as roasted Brussels sprouts, sautéed spinach and garlic or an arugula salad.
Use dried fruit for half the chocolate chips in cookies and pumpkin or banana bread.
Cut cookies and bars into smaller bite size pieces.
5. Honor your body's healthy limits.
Honor your body by committing to NOT overeat. Commit to filling your plate full of colorful veggies and cutting back portions of high calorie sides, such as stuffing, buttery rolls, candied sweet potatoes, mashed potatoes, savory appetizers, creamy dips, desserts and candies.
There's no need to eliminate these tasteful, traditional foods; just cut back your portions so that you finish the meal feeling satisfied, not stuffed.
Save room for dessert so that it doesn't push you into a food coma.
If you are tempted to overeat because many holiday foods are only served once a year, put away a plate of food to enjoy tomorrow. It will taste better when you are able to savor each bite, rather than stuffing extra bites into an already full stomach.
Make one holiday favorite every month so that you are able to enjoy these favorites year round.
Resist peer pressure to overeat. Talk to loved ones prior to meals and explain your personal goals.
Eat slowly and savor each bite. You will be more satisfied and it will help limit comments such as, "you haven't eaten a thing" or "surely you will go back for more."
4. Eat breakfast every day.
Include a bit of protein at this important meal. Start the day with protein rich foods to control your appetite and boost self-control. This will help you to "just say no" to all of the holiday treats that surround you.
3. Don't let holiday weight gain creep up on you.
Weigh yourself once a week and make adjustments to your lifestyle as needed. If you gain a pound, reflect on your eating and exercise habits. Be curious not critical. Look for opportunities to make changes. Have you been stressed? Are you an emotional eater? Have been to more parties and social engagements? Eating out more often? These are factors that everyone faces more frequently this time of year, and they often lead to weight gain.
2. Keep alcohol consumption low.
How easily alcohol calories add up. During this social holiday season, you could easily gain a pound or two through alcohol alone.
Pint of beer = 150 calories
Typical glass of wine = 200 calories
Martini = 250 calories
Margarita = 300-800 calories depending on who makes it!
Spiked eggnog = 400 calories per cup
These calorie counts don't even include the extras that come from reduced inhibitions and missing your morning workouts.
1. Get off the "See Food Diet"!
We see it, we want to eat it. This time of year, the "See Food Diet" consists of cookies, pastries, candies and fudge. Not too mention all of the leftovers, gifts and party favors. Change what you see, and you will change your body.
Bring a beautiful bowl of fruit into the office.
Place a bowl of nuts in the shell on your desk. You'll eat fewer when you have to crack them open yourself.
Put cut veggies front and center in the fridge; use hummus or herbed ricotta as a healthy dip.
Always bring a healthy option to dinners, parties and potlucks.
Gift your office or home with an opaque candy dish or cookie jar. When you don't see it, you're less likely to eat the treat.
Get rid of leftovers. If you throw a party, clean out the house the next day. Host a dinner? Send everyone home with leftovers or have a "part 2 dinner" the next night.
Surround yourself with the healthy foods that you need to eat, and you will find it easier to maintain your weight--or even lose weight--during this holiday season.
From Halloween to New Year's Day the average weight gain is about 5 to 7 pounds. Unfortunately that weight doesn't drop off come January. It's like a winter coat that we never shed.
Why do you struggle with weight gain though the holidays? Many challenges exist, such as office potlucks, family gatherings, once-a-year treats, and traditions of over-eating. Take time now to think about your challenges and create new approaches for this holiday season.
Here are the 10 best tips to beat holiday weight gain. Which tips work for you?
10. Prioritize exercise.
Exercise in the morning so you start your day energized with a clear mind. Exercise gives you the mental reminder that you are living a healthy lifestyle, which keeps you on track and focused during the day. Can't swing a morning workout? Plan a lunch-hour workout with colleagues or buddy up to workout before leaving your worksite. Build exercise into your day; schedule it as you would any other commitment.
9. Don't be a caveperson.
Cave people are programmed to eat. Avoid famine and feast cycles by eating regularly throughout the day. It's hard to turn down the extra treats that fill the office this time of year, and when you are tired and starving, they are nearly impossible to resist.
8. Plan ahead.
Understand what food challenges you are facing so that you can make informed decisions. Call friends to see what healthy side dish you can bring to the dinner party. Look up restaurant information before going out to eat. Know when you need to pack a lunch or bring a healthy option to the office potluck.
7. Indulge with full awareness.
If you decide to indulge, do so consciously; make that tasty treat a part of a planned meal or snack. Then you can savor each and every bite.
6. Enhance family favorites.
As you plan your meals and treats for the holiday season, look for creative ways to cut calories and boost nutrients in your favorite recipes.
Spice sweet potatoes with nutmeg and cinnamon rather than brown sugar.
Make sure to prepare a few vegetable dishes, such as roasted Brussels sprouts, sautéed spinach and garlic or an arugula salad.
Use dried fruit for half the chocolate chips in cookies and pumpkin or banana bread.
Cut cookies and bars into smaller bite size pieces.
5. Honor your body's healthy limits.
Honor your body by committing to NOT overeat. Commit to filling your plate full of colorful veggies and cutting back portions of high calorie sides, such as stuffing, buttery rolls, candied sweet potatoes, mashed potatoes, savory appetizers, creamy dips, desserts and candies.
There's no need to eliminate these tasteful, traditional foods; just cut back your portions so that you finish the meal feeling satisfied, not stuffed.
Save room for dessert so that it doesn't push you into a food coma.
If you are tempted to overeat because many holiday foods are only served once a year, put away a plate of food to enjoy tomorrow. It will taste better when you are able to savor each bite, rather than stuffing extra bites into an already full stomach.
Make one holiday favorite every month so that you are able to enjoy these favorites year round.
Resist peer pressure to overeat. Talk to loved ones prior to meals and explain your personal goals.
Eat slowly and savor each bite. You will be more satisfied and it will help limit comments such as, "you haven't eaten a thing" or "surely you will go back for more."
4. Eat breakfast every day.
Include a bit of protein at this important meal. Start the day with protein rich foods to control your appetite and boost self-control. This will help you to "just say no" to all of the holiday treats that surround you.
3. Don't let holiday weight gain creep up on you.
Weigh yourself once a week and make adjustments to your lifestyle as needed. If you gain a pound, reflect on your eating and exercise habits. Be curious not critical. Look for opportunities to make changes. Have you been stressed? Are you an emotional eater? Have been to more parties and social engagements? Eating out more often? These are factors that everyone faces more frequently this time of year, and they often lead to weight gain.
2. Keep alcohol consumption low.
How easily alcohol calories add up. During this social holiday season, you could easily gain a pound or two through alcohol alone.
Pint of beer = 150 calories
Typical glass of wine = 200 calories
Martini = 250 calories
Margarita = 300-800 calories depending on who makes it!
Spiked eggnog = 400 calories per cup
These calorie counts don't even include the extras that come from reduced inhibitions and missing your morning workouts.
1. Get off the "See Food Diet"!
We see it, we want to eat it. This time of year, the "See Food Diet" consists of cookies, pastries, candies and fudge. Not too mention all of the leftovers, gifts and party favors. Change what you see, and you will change your body.
Bring a beautiful bowl of fruit into the office.
Place a bowl of nuts in the shell on your desk. You'll eat fewer when you have to crack them open yourself.
Put cut veggies front and center in the fridge; use hummus or herbed ricotta as a healthy dip.
Always bring a healthy option to dinners, parties and potlucks.
Gift your office or home with an opaque candy dish or cookie jar. When you don't see it, you're less likely to eat the treat.
Get rid of leftovers. If you throw a party, clean out the house the next day. Host a dinner? Send everyone home with leftovers or have a "part 2 dinner" the next night.
Surround yourself with the healthy foods that you need to eat, and you will find it easier to maintain your weight--or even lose weight--during this holiday season.
Sunday, December 5, 2010
Power Foods-What's in, What's Out
Weight Watchers Power Foods: What’s In, What’s Out.
Article By: Elly Trickett McNerney
A handy cheat sheet to how the old Filling Foods list translates to the new Weight Watchers Power Foods list.
By now, you have probably heard or read about the Weight Watchers Power Foods. These replace the Filling Foods — except, not exactly. More on that later.
First, the basics. Power Foods are determined by the energy density of a food as well as the nutrient content of a serving of food. We combined foods into categories, for example beef, cookies, yogurt, and ranked all the foods in each category using a proprietary formula tailored to the category. (Some categories, such as cookies, do not have any items that make the cut.) The foods that rose to the top of the list — based on the lowest energy density, as well as being low in fat, saturated fat, sugar, sodium, (depending on category) and/or fiber — are determined to be Power Foods. They are the healthiest and most filling choices within a specific category of foods. These foods were assigned the green pyramid to identify them as Power Foods.
A great many of the Filling Foods have stayed on the Power Foods list, along with a few exciting new ones. And some didn’t make it. There were some foods that, while they have healthy properties, they didn’t meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain. (Of course, this doesn’t mean you can no longer eat them!)
So, here’s a handy cheat sheet to what’s in and what’s out in the Weight Watchers Power Foods list.
What’s in — new on the Power Foods list
Bread
Light breads (whole-grain varieties are preferred) are now Power Foods. They were added to the list after the aforementioned analysis, and our tests of the new Plan showed that eating these breads didn’t have a negative effect on weight loss.
More pasta varieties
Pasta is normally made from wheat, but increasingly available are varieties made from other grains such as rye, spelt and kamut. These are now Weight Watchers Power Foods.
Fat-free yogurt (artificially sweetened)
Yogurt’s a delicious way of getting in some of your dairy servings, and we’ve made the fat-free, artificially sweetened varieties a Weight Watchers Power Food.
What’s out — Filling Foods that aren’t Power Foods
Avocado
Canadian bacon
Beef — porterhouse steak, T-bone steak, tongue
Cereal — puffed, shredded wheat
Chicken — canned
Chicken livers
Fish — including cooked eel, herring, mackerel, farmed salmon and pompano. Also lox (smoked salmon) and sardines canned in tomato sauce
Lamb — cooked, trimmed leg and loin, also cooked ground lamb
Milk — fat-free evaporated
Plantain — baked or boiled
Pork — including cooked and trimmed leg and loin, plus cooked lean sirloin
Pudding — fat-free, sugar-free, various types
Soup — many canned or instant soups including black bean, lentil, Manhattan clam chowder, split pea, tomato and vegetable beef.
Soy cheese
Sun-dried tomatoes
Textured vegetable protein
Turkey — 93% ground, cooked, plus regular, cooked
Veal — cooked leg, trimmed
Veggie burger — black bean
Article By: Elly Trickett McNerney
A handy cheat sheet to how the old Filling Foods list translates to the new Weight Watchers Power Foods list.
By now, you have probably heard or read about the Weight Watchers Power Foods. These replace the Filling Foods — except, not exactly. More on that later.
First, the basics. Power Foods are determined by the energy density of a food as well as the nutrient content of a serving of food. We combined foods into categories, for example beef, cookies, yogurt, and ranked all the foods in each category using a proprietary formula tailored to the category. (Some categories, such as cookies, do not have any items that make the cut.) The foods that rose to the top of the list — based on the lowest energy density, as well as being low in fat, saturated fat, sugar, sodium, (depending on category) and/or fiber — are determined to be Power Foods. They are the healthiest and most filling choices within a specific category of foods. These foods were assigned the green pyramid to identify them as Power Foods.
A great many of the Filling Foods have stayed on the Power Foods list, along with a few exciting new ones. And some didn’t make it. There were some foods that, while they have healthy properties, they didn’t meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain. (Of course, this doesn’t mean you can no longer eat them!)
So, here’s a handy cheat sheet to what’s in and what’s out in the Weight Watchers Power Foods list.
What’s in — new on the Power Foods list
Bread
Light breads (whole-grain varieties are preferred) are now Power Foods. They were added to the list after the aforementioned analysis, and our tests of the new Plan showed that eating these breads didn’t have a negative effect on weight loss.
More pasta varieties
Pasta is normally made from wheat, but increasingly available are varieties made from other grains such as rye, spelt and kamut. These are now Weight Watchers Power Foods.
Fat-free yogurt (artificially sweetened)
Yogurt’s a delicious way of getting in some of your dairy servings, and we’ve made the fat-free, artificially sweetened varieties a Weight Watchers Power Food.
What’s out — Filling Foods that aren’t Power Foods
Avocado
Canadian bacon
Beef — porterhouse steak, T-bone steak, tongue
Cereal — puffed, shredded wheat
Chicken — canned
Chicken livers
Fish — including cooked eel, herring, mackerel, farmed salmon and pompano. Also lox (smoked salmon) and sardines canned in tomato sauce
Lamb — cooked, trimmed leg and loin, also cooked ground lamb
Milk — fat-free evaporated
Plantain — baked or boiled
Pork — including cooked and trimmed leg and loin, plus cooked lean sirloin
Pudding — fat-free, sugar-free, various types
Soup — many canned or instant soups including black bean, lentil, Manhattan clam chowder, split pea, tomato and vegetable beef.
Soy cheese
Sun-dried tomatoes
Textured vegetable protein
Turkey — 93% ground, cooked, plus regular, cooked
Veal — cooked leg, trimmed
Veggie burger — black bean
Saturday, December 4, 2010
The PointsPlus Program and Weight Watchers.com
The PointsPlus™ Program and WeightWatchers.com: 15 Essentials
Article By: WeightWatchers.com
Here’s a quick guide to the changes you’ll see on WeightWatchers.com.
1. You are now following the PointsPlus™ program
We have converted absolutely everything — the foods, recipes and meals in the Weight Watchers database, the information on WeightWatchers.com, the Meeting room books and products, the Weight Watchers products you can buy from the grocery store; everything — to PointsPlus values.
2. PointsPlus values and POINTS® values are not the same thing. At all
The PointsPlus program calculates the PointsPlus values of any food or beverage in an entirely different way from the POINTS program. It takes into account how the nutrients in food are processed by the body. We now use protein, carbohydrate, fat and fiber numbers to calculate a PointsPlus value. Calories aren't in the equation anymore because they don't give us a very accurate picture of how much energy is available to the body from a food choice. It actually takes calories to digest foods - some more than others.
3. Not all the foods in your "Favorites" have been converted yet
When you first logged on to WeightWatchers.com on or after November 29, you were asked to convert (or delete) any foods that you'd created in your Tracker and tracked in that current week to PointsPlus values. There might still be others - marked by a red exclamation point in your Tracker - that will still need converting before you can use them again. Just click on the foods, and you can either enter in the nutritional information from the product label (or from the manufacturer's website); search for a similar food in our database; or delete it.
4. You won't be able to use your "Recently added" foods list for a couple of weeks
These won't be available for approximately two weeks after the switch to the PointsPlus program. This is because the recently added feed uses the Plan Manager tracked data. Since we let you look back at two weeks of your tracking history in your tracker, the recently added section has to be disabled to ensure you don't track these outdated items that use the old calculation.
5. You have a new daily PointsPlus Target
Whatever your daily POINTS Target used to be, it's now higher. The minimum per day is now 29. Don't worry that this will cause you to eat more and gain weight; the PointsPlus values of many foods are also higher.
6. You have a new weekly PointsPlus Allowance
Everyone gets 49 weekly PointsPlus values to use any way you want. Save them up for a splurge, or use a few at a time every day. It's up to you.
7. All fruit, and most vegetables, are free
You don't need to count the PointsPlus values for these items. However, it's important to pay attention to how satisfied you feel when you eat these zero PointsPlus value foods. They do still contain calories. Our research has shown the amount a person is likely to eat following this plan, and we've taken this amount into account in your PointsPlus budget.
8. Fruit (and vegetables) in recipes still contribute toward the PointsPlus values
Just as we've always done with 0 PointsPlus value vegetables, even 0 PointsPlus value fruits contribute toward the total PointsPlus values of a recipe, whether it's a Weight Watchers recipe or one you build yourself in the Recipe Builder. Recipes add up the nutritional info for all their ingredients. If you ate fruit only, save it as a "meal" rather than a "recipe."
9. Filling Foods are now Weight Watchers Power Foods
We took our Filling Foods - those that had a low energy density (that is, a lot of their bulk came from water or air) and that were healthy - put them into categories (such as "beef," for example) and ranked them using a special formula unique to each category. The winners are the Weight Watchers Power Foods. They are they healthiest and most filling foods in the category, and have the lowest energy density, as well as the lowest fat, sugar and sodium content. Just look for the green pyramid.
10. Not all Filling Foods are Weight Watchers Power Foods
There are some foods that, while they have healthy properties, they don't meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still very high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain.
11. There are no half PointsPlus values
All PointsPlus values are now whole numbers.
12. There is no more Personal POINTS Quiz
We automatically calculate the number of PointsPlus values you need to eat each day in order to lose weight - or maintain your loss, if you are at your goal weight. Every time you log a weight change in your Weight Tracker or at a meeting, your daily PointsPlus Target will be recalculated to make sure you're eating what you should.
13. There are no SetPOINTS (or PointsPlus) values anymore
You won't find these numbers in the PointsPlus Tracker anymore.
14. You can now choose to swap activity PointsPlus values before your weekly PointsPlus Allowance
Previously, your activity POINTS values didn't start being swapped for food POINTS values until you'd used up your weekly POINTS Allowance. Now, you can choose to swap your activity PointsPlus values first, and even choose to "use or lose them," meaning that if you don't swap activity PointsPlus values on the day you earn them, they won't roll over to the following day. Just change the settings in your Plan Manager. Remember that neither can be rolled over from week to week.
15. We no longer offer the Original Tools on WeightWatchers.com
Weight Watchers is always working to improve our user experience. All of your tracking needs are taken care of in the Plan Manager. We also offer tracking on our iPhone app as well as our mobile website that is available on the BlackBerry, iPhone, and Windows 7 devices.
Article By: WeightWatchers.com
Here’s a quick guide to the changes you’ll see on WeightWatchers.com.
1. You are now following the PointsPlus™ program
We have converted absolutely everything — the foods, recipes and meals in the Weight Watchers database, the information on WeightWatchers.com, the Meeting room books and products, the Weight Watchers products you can buy from the grocery store; everything — to PointsPlus values.
2. PointsPlus values and POINTS® values are not the same thing. At all
The PointsPlus program calculates the PointsPlus values of any food or beverage in an entirely different way from the POINTS program. It takes into account how the nutrients in food are processed by the body. We now use protein, carbohydrate, fat and fiber numbers to calculate a PointsPlus value. Calories aren't in the equation anymore because they don't give us a very accurate picture of how much energy is available to the body from a food choice. It actually takes calories to digest foods - some more than others.
3. Not all the foods in your "Favorites" have been converted yet
When you first logged on to WeightWatchers.com on or after November 29, you were asked to convert (or delete) any foods that you'd created in your Tracker and tracked in that current week to PointsPlus values. There might still be others - marked by a red exclamation point in your Tracker - that will still need converting before you can use them again. Just click on the foods, and you can either enter in the nutritional information from the product label (or from the manufacturer's website); search for a similar food in our database; or delete it.
4. You won't be able to use your "Recently added" foods list for a couple of weeks
These won't be available for approximately two weeks after the switch to the PointsPlus program. This is because the recently added feed uses the Plan Manager tracked data. Since we let you look back at two weeks of your tracking history in your tracker, the recently added section has to be disabled to ensure you don't track these outdated items that use the old calculation.
5. You have a new daily PointsPlus Target
Whatever your daily POINTS Target used to be, it's now higher. The minimum per day is now 29. Don't worry that this will cause you to eat more and gain weight; the PointsPlus values of many foods are also higher.
6. You have a new weekly PointsPlus Allowance
Everyone gets 49 weekly PointsPlus values to use any way you want. Save them up for a splurge, or use a few at a time every day. It's up to you.
7. All fruit, and most vegetables, are free
You don't need to count the PointsPlus values for these items. However, it's important to pay attention to how satisfied you feel when you eat these zero PointsPlus value foods. They do still contain calories. Our research has shown the amount a person is likely to eat following this plan, and we've taken this amount into account in your PointsPlus budget.
8. Fruit (and vegetables) in recipes still contribute toward the PointsPlus values
Just as we've always done with 0 PointsPlus value vegetables, even 0 PointsPlus value fruits contribute toward the total PointsPlus values of a recipe, whether it's a Weight Watchers recipe or one you build yourself in the Recipe Builder. Recipes add up the nutritional info for all their ingredients. If you ate fruit only, save it as a "meal" rather than a "recipe."
9. Filling Foods are now Weight Watchers Power Foods
We took our Filling Foods - those that had a low energy density (that is, a lot of their bulk came from water or air) and that were healthy - put them into categories (such as "beef," for example) and ranked them using a special formula unique to each category. The winners are the Weight Watchers Power Foods. They are they healthiest and most filling foods in the category, and have the lowest energy density, as well as the lowest fat, sugar and sodium content. Just look for the green pyramid.
10. Not all Filling Foods are Weight Watchers Power Foods
There are some foods that, while they have healthy properties, they don't meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still very high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain.
11. There are no half PointsPlus values
All PointsPlus values are now whole numbers.
12. There is no more Personal POINTS Quiz
We automatically calculate the number of PointsPlus values you need to eat each day in order to lose weight - or maintain your loss, if you are at your goal weight. Every time you log a weight change in your Weight Tracker or at a meeting, your daily PointsPlus Target will be recalculated to make sure you're eating what you should.
13. There are no SetPOINTS (or PointsPlus) values anymore
You won't find these numbers in the PointsPlus Tracker anymore.
14. You can now choose to swap activity PointsPlus values before your weekly PointsPlus Allowance
Previously, your activity POINTS values didn't start being swapped for food POINTS values until you'd used up your weekly POINTS Allowance. Now, you can choose to swap your activity PointsPlus values first, and even choose to "use or lose them," meaning that if you don't swap activity PointsPlus values on the day you earn them, they won't roll over to the following day. Just change the settings in your Plan Manager. Remember that neither can be rolled over from week to week.
15. We no longer offer the Original Tools on WeightWatchers.com
Weight Watchers is always working to improve our user experience. All of your tracking needs are taken care of in the Plan Manager. We also offer tracking on our iPhone app as well as our mobile website that is available on the BlackBerry, iPhone, and Windows 7 devices.
Updting WW Cookbooks and Weeklies to PointsPlus
Updated Weight Watchers Food & Cookbook Recipe Information
etool users: paste this link into your browser for LOTS of useful information
www.weightwatchers.com/productinfo
etool users: paste this link into your browser for LOTS of useful information
www.weightwatchers.com/productinfo
Recipes in my blog
Hi gang,
I just want to make sure you understand any recipes dated before 11/28/2010 were in points and are not longer correct for our new PointsPlus Plan. I will be starting a new label named Recipes PointsPlus as of now so that you will know at the right information.
See you at the meeting this week.
Diana
I just want to make sure you understand any recipes dated before 11/28/2010 were in points and are not longer correct for our new PointsPlus Plan. I will be starting a new label named Recipes PointsPlus as of now so that you will know at the right information.
See you at the meeting this week.
Diana
Welcome to the PointsPlus
Welcome to the PointsPlus™ Program: Now What?
Article By: Elly Trickett McNerney
So, the plan has changed. Don’t panic! Here are 5 things you can do right now to get you started on the right foot.
If you’re reading this, then you’ll already have gone through the process of updating your information on this site to follow the new PointsPlus program. To jog your memory, here are some of the things that you did:
You learned your new daily PointsPlus Target.
You may have re-entered some nutritional information for food items that you created in the PointsPlus Tracker, if you’d tracked them during this current week.
You may also have been asked to enter information for other food items that you have stored in your Favorites.
So, what’s next? These 5 to-dos will help you get started!
1. Understand your new PointsPlus Target
Because there is a new formula for calculating PointsPlus values for food, you also have a new daily PointsPlus Target and weekly PointsPlus Allowance. Don’t spend any time trying to wrap your brain around how your old daily POINTS® Target relates to your new daily PointsPlus Target. The way that PointsPlus values are calculated is completely different to the old POINTS values calculation, so don’t even try to guesstimate.
Everyone will find that they have a higher number to work with every day. A lot of foods have also got a higher number of PointsPlus values attached to them — but not all! Stay tuned for some happy surprises.
2. Take stock in the kitchen
Go through your cupboards and fridge at home, and recalculate the PointsPlus values for foods that you eat often. You can either look on the product’s nutritional labels and use the PointsPlus calculator, or look in Find and Explore for the items by name. Don’t be afraid to deface food packaging with a big ol’ Sharpie — better to have graffiti in your pantry than anxiety in your meal planning.
If you’ve got any food items in the PointsPlus Tracker that you’d created previously, but didn’t need to convert straightaway (they'll have a red exclamation point next to them), now’s a great time to go back and either delete them if you don’t use them anymore, or re-enter the nutritional info so they’re ready to track next time you eat them. If you don’t have the package handy, and if the item isn’t in our Food Tracker, remember that many manufacturers put nutritional info right on their websites.
You’ll find that some of the items in your kitchen — like pasta, rice, beans, starchy vegetables like potatoes, and many packaged foods — have a higher PointsPlus value than POINTS value. That doesn’t mean you shouldn’t eat these foods! Don’t forget that your new, higher daily PointsPlus Target is also higher.
That said, you’ll also find that some other items — yogurt, most meats and fish, and cheese — actually have the same number of PointsPlus values as POINTS values. A 3oz. serving of grilled chicken breast has 3 PointsPlus values — that’s how many POINTS values it was, but it’ll eat into your daily Target less! Foods that are higher in protein and fiber, and lower in carbohydrates and fat, will often turn out to be real bargains.
3. Hit the stores
You will likely have learned by now that Weight Watchers Power Foods are nutritious and satisfying foods that work hard to help you lose weight. Foods that are marked with a green triangle are Weight Watchers Power Foods, and you can see the full list of them in Find and Explore.
But don’t just sit there and read it: Go shopping! Load up your cart with these foods — try some new ones, and find some Weight Watchers recipes to make use of them here. As well as the new food items you might try, you may also be pleasantly surprised by some of the items that make their way into your cart: Bread (reduced-calorie, whole-grain is best), fat-free luncheon meats, and light yogurt are all Weight Watchers Power Foods, even though they weren’t Filling Foods.
(On that note, though, do note that a few of the Filling Foods, such as avocados and certain soups, are not Weight Watchers Power Foods.)
4. Buy a new fruit bowl
You’ll need it! All fruit — apples, oranges, strawberries, even bananas and mangoes (yes! Even bananas and mangoes!) — have 0 PointsPlus values. They’re Weight Watchers Power Foods, and they help you meet your Good Health Guidelines. (And most vegetables still have 0 PointsPlus values.)
Yes, fruit contains calories and sugar, but trust us: provided you listen to your hunger signals (and forgo the banana-eating contests), you can eat it and still lose weight.
The key is to use fruit as a particularly delicious “tool.” Eat a filling banana to keep you away from the vending machine between breakfast and lunch. Add some grapes to your salad to bulk it up and add a juicy sweetness for 0 PointsPlus values. Roast some plums or peaches with your chicken for a tangy accompaniment. Have some mango with plain Greek yogurt and honey for a creamy and delicious low PointsPlus values dessert. Or stash an apple in your purse to munch while you rush from place to place. Zero PointsPlus value fruit is, quite simply, awesome.
5. Know where your tools are
Your Plan Manager contains all the tools to discover the PointsPlus values of the food you want to eat, plus a full database of activities that can earn you extra PointsPlus values. You can take, and retake, the tutorial as many times as you need to. Even if you were tracking in the Plan Manager faithfully before, it’s still worth taking the tutorial again so you can refresh your memory of how to look up foods that you may not have had to look up for some time.
Your Plan page contains information we’ve picked out for you according to how long you’ve been following the plan. If you’ve been a subscriber for some months, you can still go back to basics by looking at the info that people in their first few weeks on plan get. Just change your week to get a refresher on some Plan basics.
Finally, the Weight Watchers Community is full of people who are transitioning from the old plan to the new one, just like you. Who knows what nuggets of advice you’ll stumble across?
Article By: Elly Trickett McNerney
So, the plan has changed. Don’t panic! Here are 5 things you can do right now to get you started on the right foot.
If you’re reading this, then you’ll already have gone through the process of updating your information on this site to follow the new PointsPlus program. To jog your memory, here are some of the things that you did:
You learned your new daily PointsPlus Target.
You may have re-entered some nutritional information for food items that you created in the PointsPlus Tracker, if you’d tracked them during this current week.
You may also have been asked to enter information for other food items that you have stored in your Favorites.
So, what’s next? These 5 to-dos will help you get started!
1. Understand your new PointsPlus Target
Because there is a new formula for calculating PointsPlus values for food, you also have a new daily PointsPlus Target and weekly PointsPlus Allowance. Don’t spend any time trying to wrap your brain around how your old daily POINTS® Target relates to your new daily PointsPlus Target. The way that PointsPlus values are calculated is completely different to the old POINTS values calculation, so don’t even try to guesstimate.
Everyone will find that they have a higher number to work with every day. A lot of foods have also got a higher number of PointsPlus values attached to them — but not all! Stay tuned for some happy surprises.
2. Take stock in the kitchen
Go through your cupboards and fridge at home, and recalculate the PointsPlus values for foods that you eat often. You can either look on the product’s nutritional labels and use the PointsPlus calculator, or look in Find and Explore for the items by name. Don’t be afraid to deface food packaging with a big ol’ Sharpie — better to have graffiti in your pantry than anxiety in your meal planning.
If you’ve got any food items in the PointsPlus Tracker that you’d created previously, but didn’t need to convert straightaway (they'll have a red exclamation point next to them), now’s a great time to go back and either delete them if you don’t use them anymore, or re-enter the nutritional info so they’re ready to track next time you eat them. If you don’t have the package handy, and if the item isn’t in our Food Tracker, remember that many manufacturers put nutritional info right on their websites.
You’ll find that some of the items in your kitchen — like pasta, rice, beans, starchy vegetables like potatoes, and many packaged foods — have a higher PointsPlus value than POINTS value. That doesn’t mean you shouldn’t eat these foods! Don’t forget that your new, higher daily PointsPlus Target is also higher.
That said, you’ll also find that some other items — yogurt, most meats and fish, and cheese — actually have the same number of PointsPlus values as POINTS values. A 3oz. serving of grilled chicken breast has 3 PointsPlus values — that’s how many POINTS values it was, but it’ll eat into your daily Target less! Foods that are higher in protein and fiber, and lower in carbohydrates and fat, will often turn out to be real bargains.
3. Hit the stores
You will likely have learned by now that Weight Watchers Power Foods are nutritious and satisfying foods that work hard to help you lose weight. Foods that are marked with a green triangle are Weight Watchers Power Foods, and you can see the full list of them in Find and Explore.
But don’t just sit there and read it: Go shopping! Load up your cart with these foods — try some new ones, and find some Weight Watchers recipes to make use of them here. As well as the new food items you might try, you may also be pleasantly surprised by some of the items that make their way into your cart: Bread (reduced-calorie, whole-grain is best), fat-free luncheon meats, and light yogurt are all Weight Watchers Power Foods, even though they weren’t Filling Foods.
(On that note, though, do note that a few of the Filling Foods, such as avocados and certain soups, are not Weight Watchers Power Foods.)
4. Buy a new fruit bowl
You’ll need it! All fruit — apples, oranges, strawberries, even bananas and mangoes (yes! Even bananas and mangoes!) — have 0 PointsPlus values. They’re Weight Watchers Power Foods, and they help you meet your Good Health Guidelines. (And most vegetables still have 0 PointsPlus values.)
Yes, fruit contains calories and sugar, but trust us: provided you listen to your hunger signals (and forgo the banana-eating contests), you can eat it and still lose weight.
The key is to use fruit as a particularly delicious “tool.” Eat a filling banana to keep you away from the vending machine between breakfast and lunch. Add some grapes to your salad to bulk it up and add a juicy sweetness for 0 PointsPlus values. Roast some plums or peaches with your chicken for a tangy accompaniment. Have some mango with plain Greek yogurt and honey for a creamy and delicious low PointsPlus values dessert. Or stash an apple in your purse to munch while you rush from place to place. Zero PointsPlus value fruit is, quite simply, awesome.
5. Know where your tools are
Your Plan Manager contains all the tools to discover the PointsPlus values of the food you want to eat, plus a full database of activities that can earn you extra PointsPlus values. You can take, and retake, the tutorial as many times as you need to. Even if you were tracking in the Plan Manager faithfully before, it’s still worth taking the tutorial again so you can refresh your memory of how to look up foods that you may not have had to look up for some time.
Your Plan page contains information we’ve picked out for you according to how long you’ve been following the plan. If you’ve been a subscriber for some months, you can still go back to basics by looking at the info that people in their first few weeks on plan get. Just change your week to get a refresher on some Plan basics.
Finally, the Weight Watchers Community is full of people who are transitioning from the old plan to the new one, just like you. Who knows what nuggets of advice you’ll stumble across?
Sunday, November 28, 2010
The Future's so Bright (from WW CEO)
The Future's So Bright
Article By: WeightWatchers.com
David Kirchhoff, President and CEO of Weight Watchers International, shares his thoughts on what’s coming for Weight Watchers.
As 2010 comes to a close, I want to take a moment to look back to 1963 (can you believe it’s almost 50 years ago?), when Weight Watchers first began as an organization. Since those very first meetings held in Jean Nidetch’s Queens, NY, apartment, the Weight Watchers program has been based on the best nutrition information available at the time. It started with a food plan provided by the New York City Department of Health. Since that time, the program has gone through numerous changes to reflect the constantly evolving understanding of the effects of nutrition and exercise on our bodies and overall health.
Science is a wonderful thing, but something funny happened as the decades passed: The research on (and definition of) good nutrition became highly targeted and specific — as did the news that was released by the media to consumers. In fact, we were bombarded by too many messages: Fat is taboo! No, wait: Carbs are the enemy! Beware of trans fats! Eat more protein! Stay away from meat! It’s all about your glycemic index! Frankly, much of what was reported during the ’80s, ’90s, and early 2000 was contradictory and, ultimately, confusing.
I don’t know about you, but when it comes to losing weight, I don’t want to solve a nutritional Rubik’s Cube. I just want to eat food that tastes great; provides good, healthy fuel for my body; and keeps me satisfied. What’s more, as someone who has lost weight through Weight Watchers, I truly understand that the more hectic life gets, the more critical it becomes to have a simple way to make the right food and exercise choices. Really, is this too much to ask?
The answer, I’m excited to announce, is no. In fact, in late November of this year, we will be launching what I think is our most significant innovation since the POINTS® system hit the scene some 13 years ago. This exciting new program (which will launch in our meetings and on weightwatchers.com in the United States) aligns perfectly with our tradition of providing you with the latest, most scientifically sound nutrition information. While it is (happily) still based on the POINTS system, it takes Weight Watchers to an entirely new — and outstanding — level.
I’m personally inviting you to join me in late November to learn about our latest program so you can experience your own breakthrough.
David
Article By: WeightWatchers.com
David Kirchhoff, President and CEO of Weight Watchers International, shares his thoughts on what’s coming for Weight Watchers.
As 2010 comes to a close, I want to take a moment to look back to 1963 (can you believe it’s almost 50 years ago?), when Weight Watchers first began as an organization. Since those very first meetings held in Jean Nidetch’s Queens, NY, apartment, the Weight Watchers program has been based on the best nutrition information available at the time. It started with a food plan provided by the New York City Department of Health. Since that time, the program has gone through numerous changes to reflect the constantly evolving understanding of the effects of nutrition and exercise on our bodies and overall health.
Science is a wonderful thing, but something funny happened as the decades passed: The research on (and definition of) good nutrition became highly targeted and specific — as did the news that was released by the media to consumers. In fact, we were bombarded by too many messages: Fat is taboo! No, wait: Carbs are the enemy! Beware of trans fats! Eat more protein! Stay away from meat! It’s all about your glycemic index! Frankly, much of what was reported during the ’80s, ’90s, and early 2000 was contradictory and, ultimately, confusing.
I don’t know about you, but when it comes to losing weight, I don’t want to solve a nutritional Rubik’s Cube. I just want to eat food that tastes great; provides good, healthy fuel for my body; and keeps me satisfied. What’s more, as someone who has lost weight through Weight Watchers, I truly understand that the more hectic life gets, the more critical it becomes to have a simple way to make the right food and exercise choices. Really, is this too much to ask?
The answer, I’m excited to announce, is no. In fact, in late November of this year, we will be launching what I think is our most significant innovation since the POINTS® system hit the scene some 13 years ago. This exciting new program (which will launch in our meetings and on weightwatchers.com in the United States) aligns perfectly with our tradition of providing you with the latest, most scientifically sound nutrition information. While it is (happily) still based on the POINTS system, it takes Weight Watchers to an entirely new — and outstanding — level.
I’m personally inviting you to join me in late November to learn about our latest program so you can experience your own breakthrough.
David
Saturday, November 27, 2010
A New Approach
A New Approach
Article By: WeightWatchers.com
There are years of science behind the new Weight Watchers program. Our chief scientific officer, Karen Miller-Kovach, MBA, MS, RD, gives the scoop on why we changed an already successful program.
The story of the new Weight Watchers program really begins four years ago. Karen Miller-Kovach and her team were looking at the pool of research on how calories from protein, carbs, fiber, and fat provide satisfaction and are processed by the body. Based on that data, Weight Watchers developed its new program. The program was thoroughly tested in scientifically supervised trials — at various locations including Medical University of South Carolina (MUSC) — starting in 2007. Here, Miller-Kovach answers our questions about the whole process.
Q: The POINTS® Weight-Loss System has helped many people. Why change it?
A: At the time we developed that Plan, in the mid-1990s, it reflected the latest scientific thinking. Since then, we’ve seen many advances in the science of weight management — the new program reflects that.
Q: If you were confident the new eating plan would work, why go to the trouble of testing it?
A: Well, Weight Watchers is a science-based company, and we stand behind our claims. It’s very important to have the trust of our members, so we provide programs that are proven to work in a valid and reliable way.
Q: How did you create the MUSC study? Is there some scientific standard?
A: We designed what is called a “randomized clinical trial,” which is the gold standard. You test two different systems at the same time, under identical conditions, with participants randomly assigned to one or the other.
Q: What did you look for in choosing participants?
A: Healthy adults who wanted, and needed, to lose weight — though they couldn’t have been on a weight-loss program at the time or recently, nor could they be on medications that affected weight. They also agreed to attend a weekly meeting at the research center for the 12 weeks of the study.
Q: How did you ensure that the trial was truly independent and the results accurate?
A: The weight-management research team at MUSC is very experienced. They designed the trial, recruited participants, and analyzed the results. Weight Watchers had no access to participants or data at all during the trial.
Q: What were the results?
A: In addition to weight loss, we found an improvement in behaviors that help people maintain weight loss and a reduction in the desire to eat when there’s no physical hunger or need for food. So the new program proved itself!
Article By: WeightWatchers.com
There are years of science behind the new Weight Watchers program. Our chief scientific officer, Karen Miller-Kovach, MBA, MS, RD, gives the scoop on why we changed an already successful program.
The story of the new Weight Watchers program really begins four years ago. Karen Miller-Kovach and her team were looking at the pool of research on how calories from protein, carbs, fiber, and fat provide satisfaction and are processed by the body. Based on that data, Weight Watchers developed its new program. The program was thoroughly tested in scientifically supervised trials — at various locations including Medical University of South Carolina (MUSC) — starting in 2007. Here, Miller-Kovach answers our questions about the whole process.
Q: The POINTS® Weight-Loss System has helped many people. Why change it?
A: At the time we developed that Plan, in the mid-1990s, it reflected the latest scientific thinking. Since then, we’ve seen many advances in the science of weight management — the new program reflects that.
Q: If you were confident the new eating plan would work, why go to the trouble of testing it?
A: Well, Weight Watchers is a science-based company, and we stand behind our claims. It’s very important to have the trust of our members, so we provide programs that are proven to work in a valid and reliable way.
Q: How did you create the MUSC study? Is there some scientific standard?
A: We designed what is called a “randomized clinical trial,” which is the gold standard. You test two different systems at the same time, under identical conditions, with participants randomly assigned to one or the other.
Q: What did you look for in choosing participants?
A: Healthy adults who wanted, and needed, to lose weight — though they couldn’t have been on a weight-loss program at the time or recently, nor could they be on medications that affected weight. They also agreed to attend a weekly meeting at the research center for the 12 weeks of the study.
Q: How did you ensure that the trial was truly independent and the results accurate?
A: The weight-management research team at MUSC is very experienced. They designed the trial, recruited participants, and analyzed the results. Weight Watchers had no access to participants or data at all during the trial.
Q: What were the results?
A: In addition to weight loss, we found an improvement in behaviors that help people maintain weight loss and a reduction in the desire to eat when there’s no physical hunger or need for food. So the new program proved itself!
Sunday, November 21, 2010
Pumpkin Soup- 0 points
About the Pumpkin Soup
This savory but sweet soup is a make-ahead wonder. The pumpkin can be roasted in advance and saved in the fridge. Or the soup can be puréed, all the ingredients mixed together, and the whole thing put away in a sealable container in the freezer for several months. Thaw it in the fridge, then heat it in a saucepan to simmering before reducing the heat and simmering slowly for 10 minutes.
Pumpkin Soup
Makes 4 servingsPOINTS® value | 0 per serving
Ingredients
1 (4 lb) sugar or pie pumpkin
cooking spray
2 garlic cloves, peeled
1 quart reduced-sodium vegetable broth
1 1/2 tsp minced sage leaves or 1/2 tsp dried sage
1/2 tsp salt
1/4 tsp ground cinnamon
1/2 tsp ground allspice
Instructions
Preheat oven to 350°F. Cut pumpkin in half through its “equator” (that is, not its stem) and scoop out any seeds and fibrous membranes.
Spray a large baking sheet with cooking spray; set pumpkin halves cut-side down on it. Stick a garlic clove under each half. Bake until pumpkin is soft and tender, about 1 hour. Cool on baking sheet for 20 minutes. At this point, pumpkins can be put in a large, sealable container and saved in the fridge for up to 3 days.
Scoop soft flesh from shell and into a large blender or food processor fitted with the chopping blade. Add garlic cloves as well as 2 cups of broth. Process or blend until smooth, scraping down inside of canister as necessary.
Pour purée into a large saucepan; stir in remaining broth, sage, salt, cinnamon and allspice. Bring to a simmer over medium-high heat, stirring occasionally. Reduce heat to low and simmer, uncovered, for 10 minutes to blend the flavors.
Serving size: 1 cup plus 2 tablespoons
This savory but sweet soup is a make-ahead wonder. The pumpkin can be roasted in advance and saved in the fridge. Or the soup can be puréed, all the ingredients mixed together, and the whole thing put away in a sealable container in the freezer for several months. Thaw it in the fridge, then heat it in a saucepan to simmering before reducing the heat and simmering slowly for 10 minutes.
Pumpkin Soup
Makes 4 servingsPOINTS® value | 0 per serving
Ingredients
1 (4 lb) sugar or pie pumpkin
cooking spray
2 garlic cloves, peeled
1 quart reduced-sodium vegetable broth
1 1/2 tsp minced sage leaves or 1/2 tsp dried sage
1/2 tsp salt
1/4 tsp ground cinnamon
1/2 tsp ground allspice
Instructions
Preheat oven to 350°F. Cut pumpkin in half through its “equator” (that is, not its stem) and scoop out any seeds and fibrous membranes.
Spray a large baking sheet with cooking spray; set pumpkin halves cut-side down on it. Stick a garlic clove under each half. Bake until pumpkin is soft and tender, about 1 hour. Cool on baking sheet for 20 minutes. At this point, pumpkins can be put in a large, sealable container and saved in the fridge for up to 3 days.
Scoop soft flesh from shell and into a large blender or food processor fitted with the chopping blade. Add garlic cloves as well as 2 cups of broth. Process or blend until smooth, scraping down inside of canister as necessary.
Pour purée into a large saucepan; stir in remaining broth, sage, salt, cinnamon and allspice. Bring to a simmer over medium-high heat, stirring occasionally. Reduce heat to low and simmer, uncovered, for 10 minutes to blend the flavors.
Serving size: 1 cup plus 2 tablespoons
Thanksgiving Survival Ideas
Thanksgiving should be a heartwarming day (or long weekend) full of family, food and festivity. But throw a colossal turkey, several kinds of stuffing and a boatload of desserts into the mix, and those of us trying to make healthy choices have a recipe for a nutritional nightmare on our hands.
Great article from WW.com
If you're anything like me, you start looking forward to Thanksgiving — or at least the food that will be served — weeks in advance. Come early November, I'm already dreaming of the sausage stuffing, marsala mushrooms and fluffy mashed potatoes that make up my family's traditional feast (To be honest, I could take or leave the turkey). I start to think about which "healthy" dishes I can bring to seem virtuous, all the while knowing I'll ignore my steamed herbed broccoli and load my plate with anything doused in butter or cream, or preferably both.
Even if I've been "good" in the weeks leading up to the holiday, my restraint goes out the window when I sit down to dinner. I try to plan my week around the meal, eating light fare the rest of the time to save up for a marathon holiday eating session where I let myself indulge in whatever I want. I'm sure I must end up eating a whole week's worth of POINTS® values that day. I can easily devour at least two servings of every side dish, plus a generous sampling of every one of the dozen desserts trumped out before my dad and uncle even have a chance to fight over the turkey carcass.
The (skinny) voice of reason
Of course, while I'm sinking my teeth into a second slice of pie, my skinny sister — who honestly can not comprehend how people can overeat ("Why don't you just stop when you're full?") — is shooting disapproving glances across the table. She doesn't say it out loud, but I can see her eyes asking, "Do you really need to be eating that?" I know her concern is genuine — after all, she knows I'm miserable being the Fatty McFattypants of the family, and only wants to see me lose weight so I can be more comfortable in my own skin — but come on! It's Thanksgiving! I'm thankful for all the delicious food, a spread that would make a pilgrim blush! Just this once, let a fat girl enjoy her second helpings without guilt.
Coping without calories
This year, I'm aiming to limit my intake of all things creamy, but if I get carried away with second helpings, I'll be okay with that, too. I usually don't gain weight Thanksgiving week as long as I only really pig out on Thanksgiving Day itself. This approach fits nicely within my "don't lose, don't gain" strategy for the season.
If you're like me and truly enjoy rich food but tend to overindulge or if you're prone to drown your sorrows in pumpkin pie, Colleen Gengler, family relations educator at the University of Minnesota Extension, has a few survival Thanksgiving survival tips:
1. Let comments roll off your back
If you're tired or stressed, you're more likely to feel insulted by even innocent comments about the food, your hair, what's on your plate or anything else. If someone says something that makes you flinch, "don't take the bait; try to change the subject quickly," says Gengler.
2. Don't make food the focus
"Let the meal bring you together, but don't dwell on it the whole time," suggests Gengler. If the banter at the table shifts from praise for the delicious food to the stuffing's caloric count or who's eating the most mashed potatoes, gently change the subject. "Initiate conversations about your guests' lives and interests to take their mind off the food," she says.
3. Stick to a schedule
Maintaining your normal routine of meals, snacks and sleep will help keep you (and your kids) on an even keel. And tempting though it may be, don't starve yourself before the holiday meal; you'll probably feel shaky and on edge and you're more likely to overeat. Have a healthy breakfast, like scrambled egg whites with low-fat cheese on whole-wheat toast, to tide you over.
4. Don't try to do it all yourself
If you're hosting the meal, take your guests up on their offers of food and drink to save yourself some time. "Make them feel they're making a special contribution by asking them what they'd like to bring, if they offer to help," suggests Gengler. "If they don't have ideas, you can suggest healthy options like fresh fruit, sparkling cider or a tossed salad with a light dressing."
5. Carve out some "me" time
Yes, you've heard it a million times before. But let's be honest — who actually takes that relaxing bath or goes for a massage? Especially around the holidays when every second is spent cooking, shopping or telling a second cousin where the spare bath towels are. The trick is to sneak in a few moments of peace and quiet (or better yet, some exercise) whenever you can. Even if that means taking long bathroom break just to finish that book you've been reading. Or making up an excuse to run an errand so you can speed-walk an extra lap around the mall.
Great article from WW.com
If you're anything like me, you start looking forward to Thanksgiving — or at least the food that will be served — weeks in advance. Come early November, I'm already dreaming of the sausage stuffing, marsala mushrooms and fluffy mashed potatoes that make up my family's traditional feast (To be honest, I could take or leave the turkey). I start to think about which "healthy" dishes I can bring to seem virtuous, all the while knowing I'll ignore my steamed herbed broccoli and load my plate with anything doused in butter or cream, or preferably both.
Even if I've been "good" in the weeks leading up to the holiday, my restraint goes out the window when I sit down to dinner. I try to plan my week around the meal, eating light fare the rest of the time to save up for a marathon holiday eating session where I let myself indulge in whatever I want. I'm sure I must end up eating a whole week's worth of POINTS® values that day. I can easily devour at least two servings of every side dish, plus a generous sampling of every one of the dozen desserts trumped out before my dad and uncle even have a chance to fight over the turkey carcass.
The (skinny) voice of reason
Of course, while I'm sinking my teeth into a second slice of pie, my skinny sister — who honestly can not comprehend how people can overeat ("Why don't you just stop when you're full?") — is shooting disapproving glances across the table. She doesn't say it out loud, but I can see her eyes asking, "Do you really need to be eating that?" I know her concern is genuine — after all, she knows I'm miserable being the Fatty McFattypants of the family, and only wants to see me lose weight so I can be more comfortable in my own skin — but come on! It's Thanksgiving! I'm thankful for all the delicious food, a spread that would make a pilgrim blush! Just this once, let a fat girl enjoy her second helpings without guilt.
Coping without calories
This year, I'm aiming to limit my intake of all things creamy, but if I get carried away with second helpings, I'll be okay with that, too. I usually don't gain weight Thanksgiving week as long as I only really pig out on Thanksgiving Day itself. This approach fits nicely within my "don't lose, don't gain" strategy for the season.
If you're like me and truly enjoy rich food but tend to overindulge or if you're prone to drown your sorrows in pumpkin pie, Colleen Gengler, family relations educator at the University of Minnesota Extension, has a few survival Thanksgiving survival tips:
1. Let comments roll off your back
If you're tired or stressed, you're more likely to feel insulted by even innocent comments about the food, your hair, what's on your plate or anything else. If someone says something that makes you flinch, "don't take the bait; try to change the subject quickly," says Gengler.
2. Don't make food the focus
"Let the meal bring you together, but don't dwell on it the whole time," suggests Gengler. If the banter at the table shifts from praise for the delicious food to the stuffing's caloric count or who's eating the most mashed potatoes, gently change the subject. "Initiate conversations about your guests' lives and interests to take their mind off the food," she says.
3. Stick to a schedule
Maintaining your normal routine of meals, snacks and sleep will help keep you (and your kids) on an even keel. And tempting though it may be, don't starve yourself before the holiday meal; you'll probably feel shaky and on edge and you're more likely to overeat. Have a healthy breakfast, like scrambled egg whites with low-fat cheese on whole-wheat toast, to tide you over.
4. Don't try to do it all yourself
If you're hosting the meal, take your guests up on their offers of food and drink to save yourself some time. "Make them feel they're making a special contribution by asking them what they'd like to bring, if they offer to help," suggests Gengler. "If they don't have ideas, you can suggest healthy options like fresh fruit, sparkling cider or a tossed salad with a light dressing."
5. Carve out some "me" time
Yes, you've heard it a million times before. But let's be honest — who actually takes that relaxing bath or goes for a massage? Especially around the holidays when every second is spent cooking, shopping or telling a second cousin where the spare bath towels are. The trick is to sneak in a few moments of peace and quiet (or better yet, some exercise) whenever you can. Even if that means taking long bathroom break just to finish that book you've been reading. Or making up an excuse to run an errand so you can speed-walk an extra lap around the mall.
Apple-raisin sourdough stuffing (thank you Carol!)
Weight Watchers
2 pts per serving, 1/2 cup = serving
12 servings
prep time 20 min
cooking time 45 min
cooking spray
9 med slices sourdough bread, stale ( I used high fiber whole grain bread)
3 large apples, granny smith, peeled and coarsely chopped
3/4 cup raisins or dried cranberries (I mixed raisins and craisins)
4 medium celery stalks, finely chopped
1 small onion, finely chopped
2 tsp Chef Paul Prudhomme's Magic Seasoning blends Poultry Magic or similar poultry seasoning product
1 cup canned chicken broth
Preheat oven to 325 degrees. Coat a 2 QT casserole dish with cooking spray.
Tear 6 pieces of bread into small pieces, put in food processor and chop into coarse crumbs. Cut remaining 3 slices of bread into 1/2-inch cubes.
Place crumbs and cubes in a large bowl and add remaining ingredients, except the broth. Toss to mix well. SLOWLY add broth as you continue tossing.
Loosely spoon stuffing into casserole dish. Bake uncovered until heated through and lightly brown on top (about 45 mins). 1/2 cup per serving.
Weight Watchers
2 pts per serving, 1/2 cup = serving
12 servings
prep time 20 min
cooking time 45 min
cooking spray
9 med slices sourdough bread, stale ( I used high fiber whole grain bread)
3 large apples, granny smith, peeled and coarsely chopped
3/4 cup raisins or dried cranberries (I mixed raisins and craisins)
4 medium celery stalks, finely chopped
1 small onion, finely chopped
2 tsp Chef Paul Prudhomme's Magic Seasoning blends Poultry Magic or similar poultry seasoning product
1 cup canned chicken broth
Preheat oven to 325 degrees. Coat a 2 QT casserole dish with cooking spray.
Tear 6 pieces of bread into small pieces, put in food processor and chop into coarse crumbs. Cut remaining 3 slices of bread into 1/2-inch cubes.
Place crumbs and cubes in a large bowl and add remaining ingredients, except the broth. Toss to mix well. SLOWLY add broth as you continue tossing.
Loosely spoon stuffing into casserole dish. Bake uncovered until heated through and lightly brown on top (about 45 mins). 1/2 cup per serving.
NEW PROGRAM
Hi gang,
Would you still use the same computer you used 13 years ago? What about the same cell phone? We suspect your answer would be no!! As technology and research has evolved, there have been great strides in many areas – computers, cell phones, and YES – even weight loss!
Weight Watchers is excited to announce the first major change in the Weight Watchers program in 13 years and you can be a part of it. The new program is being unveiled nation-wide to members the week following Thanksgiving – starting November 28th- as a special gift to current members to help them through the holidays.
You can be a ‘never’ member and join for the first time, a Lifetime member over-goal, or a previous member who would like to learn about the new program!! What a perfect time to join or re-join – just in time for the new program launch! If you are a member and haven’t joined us for awhile – what a perfect week to jump back in!
I cannot wait to see you and tell you everything about it.
Please visit this link to view a teaser from the CEO of Weight Watchers! http://www.youtube.com/watch?v=unr3nypqw7g&feature=share
Diana
Would you still use the same computer you used 13 years ago? What about the same cell phone? We suspect your answer would be no!! As technology and research has evolved, there have been great strides in many areas – computers, cell phones, and YES – even weight loss!
Weight Watchers is excited to announce the first major change in the Weight Watchers program in 13 years and you can be a part of it. The new program is being unveiled nation-wide to members the week following Thanksgiving – starting November 28th- as a special gift to current members to help them through the holidays.
You can be a ‘never’ member and join for the first time, a Lifetime member over-goal, or a previous member who would like to learn about the new program!! What a perfect time to join or re-join – just in time for the new program launch! If you are a member and haven’t joined us for awhile – what a perfect week to jump back in!
I cannot wait to see you and tell you everything about it.
Please visit this link to view a teaser from the CEO of Weight Watchers! http://www.youtube.com/watch?v=unr3nypqw7g&feature=share
Diana
Saturday, November 20, 2010
Sunday, November 14, 2010
How to sruvive and enjoy your Thanksgiving
How To Survive and Enjoy Your Thanksgiving
Article By: Melissa Sperl www.weightwatchers.com
Special meals, such as the Thanksgiving feast, don't have to sabotage your weight loss plans.
Although it is tempting, festive meals should not be perceived as a time when it is impossible to stay on plan. Some of us even feel we have a permission slip to abandon our weight-loss efforts all together.
In a way, you actually are at an advantage with holiday meals — you know exactly when they're going to happen, and you probably have a good idea of what foods will be on the table. With the proper planning and preparation, you can plan for obstacles such as Thanksgiving far in advance.
Turkey Day Tactics
Several days before the holiday, write out a list of all the foods you expect to be part of the Thanksgiving spread. Remember to include the hors d'oeuvres, nuts and candies that you usually munch on before dinner. Then, using the POINTS® Calculator, look up all the POINTS values. Try to be as honest as possible about portion sizes — how much are you likely to eat? How much do you typically eat?
After you add up all the POINTS values, add on 12 more since you will have eaten breakfast and lunch that day. Are you over your POINTS Target?
If so, what can you do to put your numbers back in the black? You've probably heard your Leader or other meetings members talking about the tools and strategies you can use to prepare for large, family-style, meals. Would any of the following tricks work?
Earn activity POINTS values which you'll then be able to swap for food POINTS values.
Eat a light breakfast and lunch, so you have more to work with during the big meal.
Reduce the POINTS values of some or all of the dinner dishes by finding renovated recipes in Recipe Search.
Whichever tricks you use to get ready for Thanksgiving, be sure to prepare mentally as well, using Mental Rehearsing. It is a powerful tool from Weight Watchers Tools For Living, which will help you to envision yourself succeeding using your tools, prior to the event itself.
Article By: Melissa Sperl www.weightwatchers.com
Special meals, such as the Thanksgiving feast, don't have to sabotage your weight loss plans.
Although it is tempting, festive meals should not be perceived as a time when it is impossible to stay on plan. Some of us even feel we have a permission slip to abandon our weight-loss efforts all together.
In a way, you actually are at an advantage with holiday meals — you know exactly when they're going to happen, and you probably have a good idea of what foods will be on the table. With the proper planning and preparation, you can plan for obstacles such as Thanksgiving far in advance.
Turkey Day Tactics
Several days before the holiday, write out a list of all the foods you expect to be part of the Thanksgiving spread. Remember to include the hors d'oeuvres, nuts and candies that you usually munch on before dinner. Then, using the POINTS® Calculator, look up all the POINTS values. Try to be as honest as possible about portion sizes — how much are you likely to eat? How much do you typically eat?
After you add up all the POINTS values, add on 12 more since you will have eaten breakfast and lunch that day. Are you over your POINTS Target?
If so, what can you do to put your numbers back in the black? You've probably heard your Leader or other meetings members talking about the tools and strategies you can use to prepare for large, family-style, meals. Would any of the following tricks work?
Earn activity POINTS values which you'll then be able to swap for food POINTS values.
Eat a light breakfast and lunch, so you have more to work with during the big meal.
Reduce the POINTS values of some or all of the dinner dishes by finding renovated recipes in Recipe Search.
Whichever tricks you use to get ready for Thanksgiving, be sure to prepare mentally as well, using Mental Rehearsing. It is a powerful tool from Weight Watchers Tools For Living, which will help you to envision yourself succeeding using your tools, prior to the event itself.
Green Bean Casserole 2 points
Famous Green Bean Casserole
This is the old favorite recipe, revised to a lower fat, lower sodium recipe. It is quite good.
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.
Serves: 6 - 2 WW points per serving
This is the old favorite recipe, revised to a lower fat, lower sodium recipe. It is quite good.
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.
Serves: 6 - 2 WW points per serving
Saturday, November 13, 2010
Pumpkin Pie 3 points
IMPOSSIBLE PUMPKIN PIE
Serves 8
Per serving: 3 pts
3/4 cup Splenda
1/2 cup Reduced Fat buttermilk baking mix
2 Tablespoons margarine -- melted
1 12 oz. can evaporated skim milk
2 eggs (use Egg Beaters)
1 15 oz. can pumpkin
2 1/4 teaspoons pumpkin pie spice
2 teaspoons vanilla
Mix all ingredients together. Pour all but 1-2 cups into sprayed pie pan. Add remaining 1-2 cups after you have the pie pan in the oven so that it will not spill. Bake 350 degrees for 55 minutes in 9" sprayed pan. Pie is done when knife inserted into the center comes out clean
Serves 8
Per serving: 3 pts
3/4 cup Splenda
1/2 cup Reduced Fat buttermilk baking mix
2 Tablespoons margarine -- melted
1 12 oz. can evaporated skim milk
2 eggs (use Egg Beaters)
1 15 oz. can pumpkin
2 1/4 teaspoons pumpkin pie spice
2 teaspoons vanilla
Mix all ingredients together. Pour all but 1-2 cups into sprayed pie pan. Add remaining 1-2 cups after you have the pie pan in the oven so that it will not spill. Bake 350 degrees for 55 minutes in 9" sprayed pan. Pie is done when knife inserted into the center comes out clean
Gravy Fat Free
Fat Free Gravy- Another one
1 1/2 tbsp. cornstarch
1 1/4 cup chicken broth
1/4 cup water
1/2 cup chopped onion
1 tsp. thyme
1/4 tsp. salt
1/4 tsp. pepper
Poultry seasoning to taste
Combine cornstarch and water in small bowl. Stir with whisk until well blended. Stir in broth and set aside. Coat medium pan with spray and place over med/high heat until hot. Add onion, thyme, salt, pepper and poultry seasonings. Stir in cornstarch mixture. Boil over medium heat 1 minute or until thick and bubbly stirring constantly. Makes 1 1/2 cups.
1 tablespoon = 0 points
1/4 cup = 1 point
1 1/2 tbsp. cornstarch
1 1/4 cup chicken broth
1/4 cup water
1/2 cup chopped onion
1 tsp. thyme
1/4 tsp. salt
1/4 tsp. pepper
Poultry seasoning to taste
Combine cornstarch and water in small bowl. Stir with whisk until well blended. Stir in broth and set aside. Coat medium pan with spray and place over med/high heat until hot. Add onion, thyme, salt, pepper and poultry seasonings. Stir in cornstarch mixture. Boil over medium heat 1 minute or until thick and bubbly stirring constantly. Makes 1 1/2 cups.
1 tablespoon = 0 points
1/4 cup = 1 point
Gravy Fat Free-Foolproof
Foolproof Fat-Free Gravy
Makes 2 1/2 cups
2 cups turkey drippings
1/8 teaspoon ground white pepper
1/4 tsp poultry seasoning
1 tsp chicken bouillon granules
1/4 cup plus 1 tbsp unbleached flour
1/2 cup skim milk
Defat the pan drippings by placing them in a fat separator cup. (If you don't have a separator cup, pour the drippings into a bowl, add a few ice cubes, and skim off the fat once it rises and hardens.) Combine the fat-free drippings, pepper, poultry seasoning, and bouillon granules in a 1 quart saucepan, and simmer over low heat for 5 minutes. While the gravy is heating, combine the flour and milk in a jar with a tight-fitting lid, and shake until smooth. Slowly add the milk mixture to the simmering broth, stirring constantly with a wire whisk. Continue to cook and stir until the gravy is thick and bubbly. Transfer the gravy to a warmed gravy boat or pitcher, and serve hot with the turkey.
POINTS: 0.5
SERVING SIZE: 2 tablespoons
Makes 2 1/2 cups
2 cups turkey drippings
1/8 teaspoon ground white pepper
1/4 tsp poultry seasoning
1 tsp chicken bouillon granules
1/4 cup plus 1 tbsp unbleached flour
1/2 cup skim milk
Defat the pan drippings by placing them in a fat separator cup. (If you don't have a separator cup, pour the drippings into a bowl, add a few ice cubes, and skim off the fat once it rises and hardens.) Combine the fat-free drippings, pepper, poultry seasoning, and bouillon granules in a 1 quart saucepan, and simmer over low heat for 5 minutes. While the gravy is heating, combine the flour and milk in a jar with a tight-fitting lid, and shake until smooth. Slowly add the milk mixture to the simmering broth, stirring constantly with a wire whisk. Continue to cook and stir until the gravy is thick and bubbly. Transfer the gravy to a warmed gravy boat or pitcher, and serve hot with the turkey.
POINTS: 0.5
SERVING SIZE: 2 tablespoons
Cauliflower Mashed "Potatoes"
Cauliflower Mashed “Potatoes”
Healthy Recipe by Dani Spies, HHC, AADP, Health & Food Coach and Fitness Trainer
Makes 4 servings
Ingredients:
1 head cauliflower, cored and roughly chopped
1 small or ½ medium onion, peeled and quartered
2 cloves garlic, peeled
2 tablespoons Earth Balance (or butter… whatever you have)
1 (5.3-ounce) container plain, fat-free Greek yogurt
1 4 cup grated Pecorino Romano cheese
Salt and pepper to taste
Method:
Bring a large pot of water to a boil. (If you are interested, you can boil your cauliflower in some chicken broth for a bit of extra flavor.) Add cauliflower and cook for about 8 minutes or until fork tender. Drain.
In a food processor, blend onion and garlic. Add cauliflower, Earth Balance, yogurt, cheese, salt and pepper and blend some more. You want the finished product to be like a thick purée.
Nutritional Information: (1/2 cup) 124 calories; 6.3 g total fat; 2.2 g saturated fat; 4 mg cholesterol; 168 mg sodium; 10.8 g carbs; 4.1 g fiber; 2.3 g sugars; 8.8 g protein.
Healthy Recipe by Dani Spies, HHC, AADP, Health & Food Coach and Fitness Trainer
Makes 4 servings
Ingredients:
1 head cauliflower, cored and roughly chopped
1 small or ½ medium onion, peeled and quartered
2 cloves garlic, peeled
2 tablespoons Earth Balance (or butter… whatever you have)
1 (5.3-ounce) container plain, fat-free Greek yogurt
1 4 cup grated Pecorino Romano cheese
Salt and pepper to taste
Method:
Bring a large pot of water to a boil. (If you are interested, you can boil your cauliflower in some chicken broth for a bit of extra flavor.) Add cauliflower and cook for about 8 minutes or until fork tender. Drain.
In a food processor, blend onion and garlic. Add cauliflower, Earth Balance, yogurt, cheese, salt and pepper and blend some more. You want the finished product to be like a thick purée.
Nutritional Information: (1/2 cup) 124 calories; 6.3 g total fat; 2.2 g saturated fat; 4 mg cholesterol; 168 mg sodium; 10.8 g carbs; 4.1 g fiber; 2.3 g sugars; 8.8 g protein.
Tuesday, November 9, 2010
Healthy Meals when Stress Strikes
Eating Healthy Meals When Stress Strikes
This is the article that Polly shared about in the meeting and I believe it it is worth reading it.
When stress seems to have taken over your life, healthy meals and snacks are better for body and mind than that sugary brownie. Find out how good food can help you cope.
By Linda Foster, MA
Medically reviewed by Pat F. Bass III, MD, MPH
It’s natural to crave chocolate cake, ice cream, and other foods that seem to improve your mood when you’re feeling stressed, even though you know they’re not healthy snacks. The problem is, they may temporarily lift your mood, but they can also send you crashing when the sugar high goes away, and if the extra calories cause you to gain weight, you may have a whole new source of stress.
There’s no need to soothe your nerves with empty calories when you can be eating healthy meals and snacks that can help your body and mind fight the harmful effects of stress and improve your health in general.
Calming Your Brain and Body With Healthy Foods
“Ever wonder why you’re calm and somewhat sleepy after eating a big turkey dinner?,” asks Karen Hutton, RD, MA, LDN, patient services manager of food and nutrition services at Methodist Medical Center of Illinois in Peoria. It’s because turkey contains tryptophan, an amino acid found in many protein-based foods that can have a calming effect on the body.
Foods containing tryptophan, complex carbohydrates (not simple sugars, including fructose found in fruit), and vitamin B6 are all known for their positive effects on serotonin production. Serotonin is a chemical in the brain that has a positive effect on mood.
“It is commonly known as the ‘good mood’ chemical, and increased levels of serotonin can induce a sense of relaxation,” says Melissa Mietzner of the Illinois State University Graduate Dietetic Program. She says there are many healthy meals that may positively affect mood during times of stress. “Some of these foods can help with serotonin levels, while others help with muscle relaxation.”
What Foods Should You Eat to Decrease Stress?
“Good sources of tryptophan include milk, soy, animal proteins such as lean beef and poultry, and cottage cheese,” says Mietzner. Whole grains, such as oatmeal, whole-wheat pasta, and popcorn are some of the best sources of serotonin-boosting carbohydrates.
Good sources of vitamin B6 are spinach, avocado, wheat germ, bananas, tuna, and some fortified cereals — choose whole-grain cereals with a high fiber content, not a high sugar content.
Want a tryptophan-packed breakfast to start your day? Hutton recommends eating two eggs fixed however you like, and having a cup of soy milk and one serving of oatmeal or high-fiber, whole grain bread.
Mietzner says eating foods that contain magnesium and calcium have also been shown to have a relaxing effect on the muscles; getting too little calcium can cause muscle tension and spasms. The best sources are low-fat or fat-free dairy foods, like milk, yogurt, and cottage cheese. Good sources of magnesium include almonds, green leafy vegetables like spinach, oatmeal, soy, dairy products, and whole grain cereals.
Easy to make, healthy snacks that combine these foods include low-fat cottage cheese on whole-grain crackers, a layered yogurt and banana parfait, a simple smoothie made with low-fat milk or yogurt and your favorite fruit, and oatmeal topped with sliced almonds.v
When Eating Better Doesn’t Help Enough
While we all have had certain foods make us feel better or even worse, most of the scientific evidence for the mood-food relationship has been done in the lab rather than on people, so your response to these foods and specific nutrients may vary. If you feel that you’re experiencing significant stress or possibly depression, talk to your doctor about other treatments, such as medication, that may help get you through stressful times.
This is the article that Polly shared about in the meeting and I believe it it is worth reading it.
When stress seems to have taken over your life, healthy meals and snacks are better for body and mind than that sugary brownie. Find out how good food can help you cope.
By Linda Foster, MA
Medically reviewed by Pat F. Bass III, MD, MPH
It’s natural to crave chocolate cake, ice cream, and other foods that seem to improve your mood when you’re feeling stressed, even though you know they’re not healthy snacks. The problem is, they may temporarily lift your mood, but they can also send you crashing when the sugar high goes away, and if the extra calories cause you to gain weight, you may have a whole new source of stress.
There’s no need to soothe your nerves with empty calories when you can be eating healthy meals and snacks that can help your body and mind fight the harmful effects of stress and improve your health in general.
Calming Your Brain and Body With Healthy Foods
“Ever wonder why you’re calm and somewhat sleepy after eating a big turkey dinner?,” asks Karen Hutton, RD, MA, LDN, patient services manager of food and nutrition services at Methodist Medical Center of Illinois in Peoria. It’s because turkey contains tryptophan, an amino acid found in many protein-based foods that can have a calming effect on the body.
Foods containing tryptophan, complex carbohydrates (not simple sugars, including fructose found in fruit), and vitamin B6 are all known for their positive effects on serotonin production. Serotonin is a chemical in the brain that has a positive effect on mood.
“It is commonly known as the ‘good mood’ chemical, and increased levels of serotonin can induce a sense of relaxation,” says Melissa Mietzner of the Illinois State University Graduate Dietetic Program. She says there are many healthy meals that may positively affect mood during times of stress. “Some of these foods can help with serotonin levels, while others help with muscle relaxation.”
What Foods Should You Eat to Decrease Stress?
“Good sources of tryptophan include milk, soy, animal proteins such as lean beef and poultry, and cottage cheese,” says Mietzner. Whole grains, such as oatmeal, whole-wheat pasta, and popcorn are some of the best sources of serotonin-boosting carbohydrates.
Good sources of vitamin B6 are spinach, avocado, wheat germ, bananas, tuna, and some fortified cereals — choose whole-grain cereals with a high fiber content, not a high sugar content.
Want a tryptophan-packed breakfast to start your day? Hutton recommends eating two eggs fixed however you like, and having a cup of soy milk and one serving of oatmeal or high-fiber, whole grain bread.
Mietzner says eating foods that contain magnesium and calcium have also been shown to have a relaxing effect on the muscles; getting too little calcium can cause muscle tension and spasms. The best sources are low-fat or fat-free dairy foods, like milk, yogurt, and cottage cheese. Good sources of magnesium include almonds, green leafy vegetables like spinach, oatmeal, soy, dairy products, and whole grain cereals.
Easy to make, healthy snacks that combine these foods include low-fat cottage cheese on whole-grain crackers, a layered yogurt and banana parfait, a simple smoothie made with low-fat milk or yogurt and your favorite fruit, and oatmeal topped with sliced almonds.v
When Eating Better Doesn’t Help Enough
While we all have had certain foods make us feel better or even worse, most of the scientific evidence for the mood-food relationship has been done in the lab rather than on people, so your response to these foods and specific nutrients may vary. If you feel that you’re experiencing significant stress or possibly depression, talk to your doctor about other treatments, such as medication, that may help get you through stressful times.
Sunday, November 7, 2010
The Starvation Myth
The Starvation Myth
Article By: The Weight Watchers Research Department
The idea that "not eating enough" causes the body to stop losing weight because it goes into "starvation mode" is a popular myth among dieters.
Restricting calories during weight loss lowers metabolism1 because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
For example, if an individual needs 2,000 calories per day to maintain weight, reducing intake to 1,500 calories, assuming exercise stays the same, should provide a 1 pound per week weight loss (Note: 1 pound of weight is equivalent to about 3,500 calories). Furthermore, reducing to 1,000 calories should result in a weight loss of 2 pounds per week and going down to 500 calories a day should result in a weight loss of 3 pounds per week. However, if an individual actually reduces their intake to 500 calories, the weight loss would not likely be a steady 3 pounds per week because of the reduced metabolic rate. It would likely be around 2¼ to 2½ pounds. This "lower than expected" rate of weight loss is a lot different than "no" weight loss as the "starvation mode" notion proposes.
It is unclear as to whether the relationship between reduced caloric intake and a lower metabolism follows a straight path or becomes more pronounced the greater the caloric reduction. Some studies have found no significant reduction in metabolism until the caloric restriction is quite large (e.g. 800 calories or less per day).2 Others suggest a linear relationship with small reductions in metabolism accompanying small reductions in caloric restriction, with the gap increasing as the caloric deficit is enlarged.
While there is no biologic evidence to support the "starvation mode" myth, there may be behavioral reasons why weight loss stops when calories are severely reduced. Over-restriction of calorie intake, known as high dietary restraint is linked to periods of overeating, hindering successful weight loss.3 (For more information on dietary restraint, read the Science Center article, The Skill of Flexible Restraint).
Metabolism after Weight Loss
The good news is that after the weight-loss goal is achieved and weight has stabilized, it does not appear that the dip in metabolism is permanent. Several rigorous studies done at the University of Alabama in Birmingham showed that metabolism goes back to expected levels with sustained weight loss,4 discounting the theory that a lowered metabolism helps to explain the common phenomenon of weight regain following weight loss.
Weight Watchers Approach
The POINTS® Weight-Loss System is designed to provide a caloric intake that supports a healthy rate of weight loss, produces a minimal reduction in metabolism and avoids inducing too-high levels of dietary restraint.
Article By: The Weight Watchers Research Department
The idea that "not eating enough" causes the body to stop losing weight because it goes into "starvation mode" is a popular myth among dieters.
Restricting calories during weight loss lowers metabolism1 because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
For example, if an individual needs 2,000 calories per day to maintain weight, reducing intake to 1,500 calories, assuming exercise stays the same, should provide a 1 pound per week weight loss (Note: 1 pound of weight is equivalent to about 3,500 calories). Furthermore, reducing to 1,000 calories should result in a weight loss of 2 pounds per week and going down to 500 calories a day should result in a weight loss of 3 pounds per week. However, if an individual actually reduces their intake to 500 calories, the weight loss would not likely be a steady 3 pounds per week because of the reduced metabolic rate. It would likely be around 2¼ to 2½ pounds. This "lower than expected" rate of weight loss is a lot different than "no" weight loss as the "starvation mode" notion proposes.
It is unclear as to whether the relationship between reduced caloric intake and a lower metabolism follows a straight path or becomes more pronounced the greater the caloric reduction. Some studies have found no significant reduction in metabolism until the caloric restriction is quite large (e.g. 800 calories or less per day).2 Others suggest a linear relationship with small reductions in metabolism accompanying small reductions in caloric restriction, with the gap increasing as the caloric deficit is enlarged.
While there is no biologic evidence to support the "starvation mode" myth, there may be behavioral reasons why weight loss stops when calories are severely reduced. Over-restriction of calorie intake, known as high dietary restraint is linked to periods of overeating, hindering successful weight loss.3 (For more information on dietary restraint, read the Science Center article, The Skill of Flexible Restraint).
Metabolism after Weight Loss
The good news is that after the weight-loss goal is achieved and weight has stabilized, it does not appear that the dip in metabolism is permanent. Several rigorous studies done at the University of Alabama in Birmingham showed that metabolism goes back to expected levels with sustained weight loss,4 discounting the theory that a lowered metabolism helps to explain the common phenomenon of weight regain following weight loss.
Weight Watchers Approach
The POINTS® Weight-Loss System is designed to provide a caloric intake that supports a healthy rate of weight loss, produces a minimal reduction in metabolism and avoids inducing too-high levels of dietary restraint.
Aging and Metabolism
Aging and Metabolism
Article By: The Weight Watchers Research Department
Weight gain is a common occurrence as people get older because the body's metabolism slows as we age. Thankfully, exercise can help mitigate this weight gain.
After age 45, the average individual loses around 10% of their muscle mass per decade.1 This equates to losing about one-third to one-half a pound of muscle each year and also gaining that much in body fat. Because muscle mass burns a lot of calories compared to fat, the total number of calories needed goes down.
How Aging Impacts Metabolism
Many studies have been done to understand why people gain weight as they age and the answer is clear – the change in body composition accounts for the vast majority of the decline in metabolism.
There are also a growing number of studies, however, that suggest that body composition does not account for all of the weight gain associated with the aging process. Decreases in the calories used by the body's organs, such as the heart and liver, also seem to occur as the body ages.23
Physical activity plays a role in both body composition and metabolism during the aging process. Research shows that most individuals gradually reduce their level of physical activity as they age, which further reduces their number of calories needed to maintain weight. Less activity also means less use of the body's muscles, which contributes to the general decline in muscle mass and subsequent changes in body composition.
Overall, these age-related changes means that the average 50 year-old woman needs around 300-500 fewer calories per day than she did in her twenties to maintain the same body weight. So for those who gain weight while aging, the reason is not necessarily eating more; but rather eating the same, while needing fewer calories.
Aging and Exercise
Is there anything that can help to slow this part of the aging process? Fortunately yes. Exercise appears to help a lot. Several studies have shown that resistance (i.e. weight) training alone can boost metabolism and offset the decline seen with aging. There is also some newer research that is suggesting that endurance (i.e. aerobic) exercise can be beneficial in offsetting the decline in metabolism and associated weight gain with aging.
Article By: The Weight Watchers Research Department
Weight gain is a common occurrence as people get older because the body's metabolism slows as we age. Thankfully, exercise can help mitigate this weight gain.
After age 45, the average individual loses around 10% of their muscle mass per decade.1 This equates to losing about one-third to one-half a pound of muscle each year and also gaining that much in body fat. Because muscle mass burns a lot of calories compared to fat, the total number of calories needed goes down.
How Aging Impacts Metabolism
Many studies have been done to understand why people gain weight as they age and the answer is clear – the change in body composition accounts for the vast majority of the decline in metabolism.
There are also a growing number of studies, however, that suggest that body composition does not account for all of the weight gain associated with the aging process. Decreases in the calories used by the body's organs, such as the heart and liver, also seem to occur as the body ages.23
Physical activity plays a role in both body composition and metabolism during the aging process. Research shows that most individuals gradually reduce their level of physical activity as they age, which further reduces their number of calories needed to maintain weight. Less activity also means less use of the body's muscles, which contributes to the general decline in muscle mass and subsequent changes in body composition.
Overall, these age-related changes means that the average 50 year-old woman needs around 300-500 fewer calories per day than she did in her twenties to maintain the same body weight. So for those who gain weight while aging, the reason is not necessarily eating more; but rather eating the same, while needing fewer calories.
Aging and Exercise
Is there anything that can help to slow this part of the aging process? Fortunately yes. Exercise appears to help a lot. Several studies have shown that resistance (i.e. weight) training alone can boost metabolism and offset the decline seen with aging. There is also some newer research that is suggesting that endurance (i.e. aerobic) exercise can be beneficial in offsetting the decline in metabolism and associated weight gain with aging.
Increasing your Metabolism
Science Center: Increasing Your Metabolism
Article By: The Weight Watchers Research Dept.
Don't be fooled: There are only two ways to boost how many calories your body burns.
How metabolism can be boosted, and the effect of the body's muscle mass and heart rate on the burning of calories.
When it comes to weight loss, it's all about calories. Burning more calories than the body takes in results in weight loss and taking in more calories than are burned means a weight gain.
Metabolism is the number of calories the body burns and is made up of three components: resting metabolic rate, physical activity and a small amount needed for food digestion. Increasing the body's metabolism has the potential to enhance weight management because the number of calories needed each day would be higher (and so the amount of food needed to fuel that need would be greater).
While many popular publications would lead you to believe otherwise, metabolism can only be boosted in two ways: increasing the body's muscle mass and increasing the body's heart rate.
Muscle Mass
Losing some muscle mass is considered to be an expected part of weight loss because a smaller body needs less muscle to move the body's weight around. Resistance (i.e., weight) training as part of a comprehensive exercise plan can increase lean muscle mass in weight-stable individuals and minimize loss of lean tissue during weight loss. While a few studies have demonstrated otherwise, most studies show that it is not feasible to decrease body weight and simultaneously increase lean muscle tissue. 1
A popular theory concerning weight loss, increased metabolism and exercise states that it is feasible to create a sustained increase in metabolism through regular aerobic workouts. The studies that have evaluated this theory for scientific merit have shown very mixed results. The general finding for studies done in humans is that, if this phenomenon exists, the impact on overall metabolism is very small. 2 Further, there are no studies that have directly linked the "after effects" of exercise with significant weight loss.
Heart Rate's Impact
A person's heart rate has an impact on metabolism – the higher the heart rate, the more calories burned. Stimulants, whether from a prescribed medication, dietary supplement, or a caffeine-containing beverage, all work to increase the heart rate and fire up the nervous system.
In a controlled study that looked at giving stimulants, including amphetamines or a placebo, weight loss was greater with the stimulant because heart rate and blood pressure were raised and food intake was decreased as a side effect of being "hyper." 3
Most dietary supplements and herbal compounds that are sold over the counter to promote weight loss contain stimulants, though at a lesser strength than that found in amphetamines. These products are often marketed as having "fat burning" properties, which are achieved because they increase heart rate and blood pressure and decrease appetite. They can work, but they do so at a cost to the body. Negative side effects include insomnia, nervousness, anxiety and, in extreme cases, death.
Increasingly, some of these products (including the ones that were most effective, like fen-phen and ephedra) have been banned because of their negative side effects.
Article By: The Weight Watchers Research Dept.
Don't be fooled: There are only two ways to boost how many calories your body burns.
How metabolism can be boosted, and the effect of the body's muscle mass and heart rate on the burning of calories.
When it comes to weight loss, it's all about calories. Burning more calories than the body takes in results in weight loss and taking in more calories than are burned means a weight gain.
Metabolism is the number of calories the body burns and is made up of three components: resting metabolic rate, physical activity and a small amount needed for food digestion. Increasing the body's metabolism has the potential to enhance weight management because the number of calories needed each day would be higher (and so the amount of food needed to fuel that need would be greater).
While many popular publications would lead you to believe otherwise, metabolism can only be boosted in two ways: increasing the body's muscle mass and increasing the body's heart rate.
Muscle Mass
Losing some muscle mass is considered to be an expected part of weight loss because a smaller body needs less muscle to move the body's weight around. Resistance (i.e., weight) training as part of a comprehensive exercise plan can increase lean muscle mass in weight-stable individuals and minimize loss of lean tissue during weight loss. While a few studies have demonstrated otherwise, most studies show that it is not feasible to decrease body weight and simultaneously increase lean muscle tissue. 1
A popular theory concerning weight loss, increased metabolism and exercise states that it is feasible to create a sustained increase in metabolism through regular aerobic workouts. The studies that have evaluated this theory for scientific merit have shown very mixed results. The general finding for studies done in humans is that, if this phenomenon exists, the impact on overall metabolism is very small. 2 Further, there are no studies that have directly linked the "after effects" of exercise with significant weight loss.
Heart Rate's Impact
A person's heart rate has an impact on metabolism – the higher the heart rate, the more calories burned. Stimulants, whether from a prescribed medication, dietary supplement, or a caffeine-containing beverage, all work to increase the heart rate and fire up the nervous system.
In a controlled study that looked at giving stimulants, including amphetamines or a placebo, weight loss was greater with the stimulant because heart rate and blood pressure were raised and food intake was decreased as a side effect of being "hyper." 3
Most dietary supplements and herbal compounds that are sold over the counter to promote weight loss contain stimulants, though at a lesser strength than that found in amphetamines. These products are often marketed as having "fat burning" properties, which are achieved because they increase heart rate and blood pressure and decrease appetite. They can work, but they do so at a cost to the body. Negative side effects include insomnia, nervousness, anxiety and, in extreme cases, death.
Increasingly, some of these products (including the ones that were most effective, like fen-phen and ephedra) have been banned because of their negative side effects.
Saturday, November 6, 2010
I can't believe it's not sweet potato pie (recipe)
I Can't Believe It's Not Sweet Potato Pie serves 4 @ 2 POINTS
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup Egg Beaters; Original
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1 tsp. cinnamon
1/4 cup SPLENDA; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows
Directions: Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 – 50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.
1 large butternut squash (large enough to yield 2 cups mashed flesh)
1/2 cup Egg Beaters; Original
1/3 cup light vanilla soymilk
1/3 cup sugar-free maple syrup
1 tsp. cinnamon
1/4 cup SPLENDA; Granular
1 tsp. vanilla extract
2/3 cup miniature marshmallows
Directions: Preheat oven to 350 degrees. Peel squash and cut into large chunks (removing seeds). Fill a large, microwave-safe dish with a half an inch of water. Place squash into dish and cover with plastic wrap. Microwave for approximately 8 minutes (and drain). Squash should be tender enough to mash, but not fully cooked. With a potato masher, food processor or fork, mash squash. Measure out 2 generous cups, lightly packed, and place in an oven-safe baking dish. Add all ingredients except for marshmallows. Mix ingredients thoroughly, but do not over-stir; squash should still be pulpy. Allow to cook for 45 – 50 minutes. Remove from oven, and disperse marshmallows over top of pie. Return to oven for 5 minutes, until marshmallows begin to brown. Allow to cool. Serves 4.
Set your Calendars
Not only do you need to set your clocks back, you need to mark your calendars and tell ALL your friends!
The week of November 28, 2010 is a BIG week for Weight Watchers and for YOU!
Get the "skinny" on what's new for 2011!
TRUST ME...BE AT YOUR MEETING...THIS IS HUGE!
The week of November 28, 2010 is a BIG week for Weight Watchers and for YOU!
Get the "skinny" on what's new for 2011!
TRUST ME...BE AT YOUR MEETING...THIS IS HUGE!
Thursday, November 4, 2010
Apple Crisp (from Kitty)
Apple Crisp (from Kitty, Mount Airy) Thank you!
POINTS: 4
INSTRUCTIONS
1/2 cup(s) all-purpose flour
2 Tbsp all-purpose flour
1 cup(s) uncooked old fashioned oats, Quick old fashioned oats NOT INSTANT
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/8 tsp table salt
3 Tbsp Land O Lakes Stick Light Butter
1 tsp water
1/4 cup(s) sugar
1/4 tsp ground nutmeg
1/8 tsp ground cloves
3 pound(s) apple(s), GOLDEN DELICIOUS OR JONATHAN, PELED AND THINLY SLI
1 tsp vanilla extract
1/4 cup(s) packed brown sugar
Preheat the oven to 375 F. Spray a shallow 1 1/2 qt baking dish with nontick spray.
To make the topping combine 1/2 cup of flour, the oats, brown sugar, ginger, innamon and salt in a medium bowl. With a pastry blender or 2 knives cut in the butter until mixture resembles coarse crumbs. Add the water and firmly press the mixture to form clumps.
To make the filling mix the sugar, the 2 tbsp of flour, the nutmeg and cloves in a large bowl. Ad the apples and vanilla, mix well.
Transfer to baking dish. Sprinkle the topping over the filling. Bake until filling is bubbling and the topping is golden. 55-60 minutes. Serv warm or at room temperature.
POINTS: 4
INSTRUCTIONS
1/2 cup(s) all-purpose flour
2 Tbsp all-purpose flour
1 cup(s) uncooked old fashioned oats, Quick old fashioned oats NOT INSTANT
1/2 tsp ground ginger
1/4 tsp ground cinnamon
1/8 tsp table salt
3 Tbsp Land O Lakes Stick Light Butter
1 tsp water
1/4 cup(s) sugar
1/4 tsp ground nutmeg
1/8 tsp ground cloves
3 pound(s) apple(s), GOLDEN DELICIOUS OR JONATHAN, PELED AND THINLY SLI
1 tsp vanilla extract
1/4 cup(s) packed brown sugar
Preheat the oven to 375 F. Spray a shallow 1 1/2 qt baking dish with nontick spray.
To make the topping combine 1/2 cup of flour, the oats, brown sugar, ginger, innamon and salt in a medium bowl. With a pastry blender or 2 knives cut in the butter until mixture resembles coarse crumbs. Add the water and firmly press the mixture to form clumps.
To make the filling mix the sugar, the 2 tbsp of flour, the nutmeg and cloves in a large bowl. Ad the apples and vanilla, mix well.
Transfer to baking dish. Sprinkle the topping over the filling. Bake until filling is bubbling and the topping is golden. 55-60 minutes. Serv warm or at room temperature.
Sunday, October 31, 2010
Roasted Cauliflower with Parmesan Cheese
Roasted Cauliflower with Parmesan Cheese
Course: side dishes
POINTS® Value: 1
Servings: 6
Preparation Time: 7 min
Cooking Time: 15 min
Level of Difficulty: Easy
The rich, nutty flavor of freshly grated Parmesan cheese pairs beautifully with cauliflower. Try the same recipe with broccoli, baby carrots and asparagus, too.
Ingredients
6 cup(s) cauliflower, florets, fresh (about 1 head), or frozen and thawed
1 Tbsp olive oil
1/2 tsp kosher salt
1/2 tsp black pepper, freshly ground
1/4 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested
Instructions
Preheat oven to 450ºF.
In a large bowl, combine cauliflower, oil, salt and pepper; toss to combine. Transfer cauliflower to a large baking sheet and spread into a single layer. Roast until cauliflower is golden brown, tossing occasionally, about 15 minutes. Remove from oven, place in serving bowl and sprinkle with cheese; toss to mix. Yields about 3/4 cup per serving.
Notes
When you want variety, use shredded reduced-fat cheddar cheese instead of Parmesan.
Course: side dishes
POINTS® Value: 1
Servings: 6
Preparation Time: 7 min
Cooking Time: 15 min
Level of Difficulty: Easy
The rich, nutty flavor of freshly grated Parmesan cheese pairs beautifully with cauliflower. Try the same recipe with broccoli, baby carrots and asparagus, too.
Ingredients
6 cup(s) cauliflower, florets, fresh (about 1 head), or frozen and thawed
1 Tbsp olive oil
1/2 tsp kosher salt
1/2 tsp black pepper, freshly ground
1/4 cup(s) grated Parmesan cheese, Parmigiano-Reggiano suggested
Instructions
Preheat oven to 450ºF.
In a large bowl, combine cauliflower, oil, salt and pepper; toss to combine. Transfer cauliflower to a large baking sheet and spread into a single layer. Roast until cauliflower is golden brown, tossing occasionally, about 15 minutes. Remove from oven, place in serving bowl and sprinkle with cheese; toss to mix. Yields about 3/4 cup per serving.
Notes
When you want variety, use shredded reduced-fat cheddar cheese instead of Parmesan.
Pumpkin Pie
Pumpkin Pie with Graham Cracker Crust Favorites
Course: desserts
POINTS® Value: 3
Servings: 8
Preparation Time: 10 min
Cooking Time: 65 min
Level of Difficulty: Moderate
Our take on this Thanksgiving classic features a light graham cracker crust. The filling's custardy and rich, with just a hint of spice.
Details Read all reviews (7) Ingredients
3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets
1 Tbsp packed light brown sugar
2 Tbsp butter, melted
2 large egg white(s)
1 large egg(s)
1/2 cup(s) dark brown sugar
1/4 tsp table salt
2 tsp pumpkin pie spice, or less to taste
1 cup(s) canned pumpkin
1/2 cup(s) fat-free evaporated milk
1/4 cup(s) lite whipped topping
Instructions
Position rack in middle of oven. Preheat oven to 350ºF.
Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.
Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.
Course: desserts
POINTS® Value: 3
Servings: 8
Preparation Time: 10 min
Cooking Time: 65 min
Level of Difficulty: Moderate
Our take on this Thanksgiving classic features a light graham cracker crust. The filling's custardy and rich, with just a hint of spice.
Details Read all reviews (7) Ingredients
3 oz reduced-fat cinnamon graham crackers, about 5 1/2 sheets
1 Tbsp packed light brown sugar
2 Tbsp butter, melted
2 large egg white(s)
1 large egg(s)
1/2 cup(s) dark brown sugar
1/4 tsp table salt
2 tsp pumpkin pie spice, or less to taste
1 cup(s) canned pumpkin
1/2 cup(s) fat-free evaporated milk
1/4 cup(s) lite whipped topping
Instructions
Position rack in middle of oven. Preheat oven to 350ºF.
Place graham crackers and light brown sugar in a food processor; process into crumbs (or smash into crumbs in a sealed plastic food bag with a rolling pin). Spoon crumbs into a small bowl; add melted butter and combine with fingers into a coarse meal. Distribute crumbs evenly on bottom and up sides of an ungreased 9-inch pie plate. Chill for 30 minutes before baking. Bake until crust starts to turn golden, about 8 to 10 minutes; remove from oven and let cool.
Meanwhile, in a large bowl, using an electric mixer, whip egg whites until frothy; fold in egg, dark brown sugar, salt, pumpkin pie spice, canned pumpkin and evaporated milk. Beat pumpkin custard until smooth and pour into pie shell. Bake until a knife inserted in center comes out clean, about 45 to 55 minutes. Slice into 8 pieces, top each piece with 1/2 tablespoon of whipped topping and serve warm or at room temperature. Yields 1 slice per serving.
Baked Pumpkin Custards
Individual Baked Pumpkin Custards Favorites
Course: desserts
POINTS® Value: 2
Servings: 8
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy
Each one of these custards comes in its own ramekin for easy portion control. They're spicy and sweet, spread with a creamy yogurt topping.
Details Read all reviews (4) Ingredients
1 pound(s) canned pumpkin, solid, not puree
Custard Seasonings
4 large egg(s)
4 large egg white(s)
1/2 cup(s) fat-free skim milk
1/2 cup(s) fat-free evaporated milk
2 tsp SPLENDA® SPLENDA No Calorie Sweetener
2 tsp vanilla extract
1 tsp ground cinnamon,
Topping
2 cup(s) plain fat-free yogurt, Greek-variety recommended
2 tsp SPLENDA® SPLENDA No Calorie Sweetener
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves
Instructions
Preheat oven to 325ºF.
To make custard, spoon pumpkin into a large bowl; whisk in custard seasonings.
Place eight 4-ounce ramekins on a rimmed baking sheet; fill each ramekin about 3/4 full with custard. Bake for 20 minutes. Check for doneness by inserting a knife in center of a custard — if it comes out clean, custards are finished. If not, bake for 5 minutes more and check for donesness again; repeat until cooked through. Remove from oven and let cool on a wire rack.
Meanwhile, combine topping ingredients in a medium bowl; mix well and set aside.
When custards are cool, top each with about 1/4 cup of yogurt mixture; serve. Yields 1 custard per serving.
Notes
You can make the custards one day in advance and store them in the refrigerator. Top with yogurt mixture just before serving.
Course: desserts
POINTS® Value: 2
Servings: 8
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy
Each one of these custards comes in its own ramekin for easy portion control. They're spicy and sweet, spread with a creamy yogurt topping.
Details Read all reviews (4) Ingredients
1 pound(s) canned pumpkin, solid, not puree
Custard Seasonings
4 large egg(s)
4 large egg white(s)
1/2 cup(s) fat-free skim milk
1/2 cup(s) fat-free evaporated milk
2 tsp SPLENDA® SPLENDA No Calorie Sweetener
2 tsp vanilla extract
1 tsp ground cinnamon,
Topping
2 cup(s) plain fat-free yogurt, Greek-variety recommended
2 tsp SPLENDA® SPLENDA No Calorie Sweetener
1/2 tsp vanilla extract
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves
Instructions
Preheat oven to 325ºF.
To make custard, spoon pumpkin into a large bowl; whisk in custard seasonings.
Place eight 4-ounce ramekins on a rimmed baking sheet; fill each ramekin about 3/4 full with custard. Bake for 20 minutes. Check for doneness by inserting a knife in center of a custard — if it comes out clean, custards are finished. If not, bake for 5 minutes more and check for donesness again; repeat until cooked through. Remove from oven and let cool on a wire rack.
Meanwhile, combine topping ingredients in a medium bowl; mix well and set aside.
When custards are cool, top each with about 1/4 cup of yogurt mixture; serve. Yields 1 custard per serving.
Notes
You can make the custards one day in advance and store them in the refrigerator. Top with yogurt mixture just before serving.
Roasted Sweet Potato Wedges
Roasted Sweet Potato Wedges Favorites
Course: side dishes
POINTS® Value: 2
Servings: 4
Preparation Time: 8 min
Cooking Time: 35 min
Level of Difficulty: Easy
Both salty and sweet, crisp on the outside with an underlying hint of rosemary. Great with regular potatoes, too.
Details Read all reviews (31) Ingredients
2 large sweet potato(es), washed and patted dry
1 tsp olive oil
1/4 tsp table salt
1/4 tsp dried rosemary, crushed
1 item(s) rosemary sprig, for garnish (optional)
Instructions
Preheat oven to 425ºF.
Cut each potato into 8 lengthwise wedges and place on a nonstick baking sheet. Drizzle with oil; sprinkle with salt and dried rosemary. Roast for 15 minutes; toss and roast until potatoes are tender, about 15 to 20 minutes more.
Spoon potato wedges onto a serving plate and garnish with fresh rosemary. Yields 4 wedges per serving.
Notes
Use sea salt or Kosher salt instead of regular table salt if you prefer.
If you like your potatoes well-done, place them under the broiler for a minute of two.
Course: side dishes
POINTS® Value: 2
Servings: 4
Preparation Time: 8 min
Cooking Time: 35 min
Level of Difficulty: Easy
Both salty and sweet, crisp on the outside with an underlying hint of rosemary. Great with regular potatoes, too.
Details Read all reviews (31) Ingredients
2 large sweet potato(es), washed and patted dry
1 tsp olive oil
1/4 tsp table salt
1/4 tsp dried rosemary, crushed
1 item(s) rosemary sprig, for garnish (optional)
Instructions
Preheat oven to 425ºF.
Cut each potato into 8 lengthwise wedges and place on a nonstick baking sheet. Drizzle with oil; sprinkle with salt and dried rosemary. Roast for 15 minutes; toss and roast until potatoes are tender, about 15 to 20 minutes more.
Spoon potato wedges onto a serving plate and garnish with fresh rosemary. Yields 4 wedges per serving.
Notes
Use sea salt or Kosher salt instead of regular table salt if you prefer.
If you like your potatoes well-done, place them under the broiler for a minute of two.
Skinny Sloppy Joes
Skinny Sloppy Joes
Adapted from Rachel Ray
Servings: 7 • Serving Size: 1/2 cup or 1/4 lb • Points: 2 pts
Calories: 121.8 • Fat: 3.7 g • Protein: 13.7 g • Carb: 9.9 g • Fiber: 2.1 g
1.25 lbs 93% lean ground beef sirloin
1 tbsp steak seasoning or seasoned salt
1 carrot, minced
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, minced
4 oz mushrooms, minced
1 tbsp red wine vinegar
1 tbsp Worcestershire sauce
2 cups tomato sauce
2 tbsp tomato paste
Chop all the vegetables really fine, using a chopper or food processor.
Heat a large skillet over medium high heat. Add the meat to the pan and break it up as it cooks. Season with steak seasoning and cook the meat until it browns, then add onion, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 5 more minutes. Add tomato sauce and paste to pan, stir to combine. Cover and reduce heat to simmer and cook an additional 5 minutes. Using a measuring cup, pile 1/2 cup of sloppy meat onto toasted buns.
Adapted from Rachel Ray
Servings: 7 • Serving Size: 1/2 cup or 1/4 lb • Points: 2 pts
Calories: 121.8 • Fat: 3.7 g • Protein: 13.7 g • Carb: 9.9 g • Fiber: 2.1 g
1.25 lbs 93% lean ground beef sirloin
1 tbsp steak seasoning or seasoned salt
1 carrot, minced
1 medium onion, minced
2 cloves garlic, minced
1/4 cup red bell pepper, minced
4 oz mushrooms, minced
1 tbsp red wine vinegar
1 tbsp Worcestershire sauce
2 cups tomato sauce
2 tbsp tomato paste
Chop all the vegetables really fine, using a chopper or food processor.
Heat a large skillet over medium high heat. Add the meat to the pan and break it up as it cooks. Season with steak seasoning and cook the meat until it browns, then add onion, carrots, mushrooms and red peppers to the skillet. Reduce heat to medium and add red wine vinegar and Worcestershire sauce, cook 5 more minutes. Add tomato sauce and paste to pan, stir to combine. Cover and reduce heat to simmer and cook an additional 5 minutes. Using a measuring cup, pile 1/2 cup of sloppy meat onto toasted buns.
Saturday, October 30, 2010
Allow for Indulgence
Allow for Indulgence
Article By: Michelle Olson www.weightwatchers.com
A life without treats is a dull one indeed. Learn how to fit them in — and enjoy!
Did you hear that chocolate is good for you? According to recent studies, dark chocolate contains antioxidants that can protect against heart attacks, stroke and high blood pressure. Great news! But how will you use that information?
Make room for indulgence
The occasional indulgence is a necessary part of any weight-loss plan. Savoring a favorite food or snack can certainly add enjoyment and provide satisfaction. But the concept of "good for you" is tricky. Sure, a small quantity of dark chocolate contains fiber, minerals and heart-healthy antioxidants. But using that knowledge as an excuse to eat chocolate with abandon is not a responsible way to approach weight loss.
The good news is that both Weight Watchers allows for any type of indulgence that you wish, chocolate included. But keep in mind that 1 tablespoon of chocolate contains about 2 POINTS® values. So savor a serving size of good quality chocolate and relish the fact that you did something healthy for your heart. Here are a few more tactics for enjoying sweets on plan:
Make room in your weekly POINTS Allowance for a small indulgence like chocolate.
Order a dessert to split.
Substitute lower POINTS value alternatives like fat-free, sugar-free pudding; sugar-free hot cocoa; or hard chocolate candies.
Browse the Find & Explore feature of Plan Manager to find delicious dessert recipes.
Move more to earn activity POINTS values.
Article By: Michelle Olson www.weightwatchers.com
A life without treats is a dull one indeed. Learn how to fit them in — and enjoy!
Did you hear that chocolate is good for you? According to recent studies, dark chocolate contains antioxidants that can protect against heart attacks, stroke and high blood pressure. Great news! But how will you use that information?
Make room for indulgence
The occasional indulgence is a necessary part of any weight-loss plan. Savoring a favorite food or snack can certainly add enjoyment and provide satisfaction. But the concept of "good for you" is tricky. Sure, a small quantity of dark chocolate contains fiber, minerals and heart-healthy antioxidants. But using that knowledge as an excuse to eat chocolate with abandon is not a responsible way to approach weight loss.
The good news is that both Weight Watchers allows for any type of indulgence that you wish, chocolate included. But keep in mind that 1 tablespoon of chocolate contains about 2 POINTS® values. So savor a serving size of good quality chocolate and relish the fact that you did something healthy for your heart. Here are a few more tactics for enjoying sweets on plan:
Make room in your weekly POINTS Allowance for a small indulgence like chocolate.
Order a dessert to split.
Substitute lower POINTS value alternatives like fat-free, sugar-free pudding; sugar-free hot cocoa; or hard chocolate candies.
Browse the Find & Explore feature of Plan Manager to find delicious dessert recipes.
Move more to earn activity POINTS values.
Halloween Poem
What scares me most at Halloween
Are my trick-or-treat supplies
These sweet treats can play tricks
Changing truth to tempting lies……
CORN candy is a veggie
Nestles CRUNCH an exercise
Almond JOY a blissful blessing
Three MUSKETEERS my kind’a guys!
Eat a Tootsie ROLL for breakfast
Pick Jujy FRUITS right off the tree
Hershey KISSES give lots of lovin’
LIFE SAVERS will rescue me
The truth is treats are triggers
They fail to satisfy
Nutritious snacks don’t play tricks
A better choice, no lie!
Are my trick-or-treat supplies
These sweet treats can play tricks
Changing truth to tempting lies……
CORN candy is a veggie
Nestles CRUNCH an exercise
Almond JOY a blissful blessing
Three MUSKETEERS my kind’a guys!
Eat a Tootsie ROLL for breakfast
Pick Jujy FRUITS right off the tree
Hershey KISSES give lots of lovin’
LIFE SAVERS will rescue me
The truth is treats are triggers
They fail to satisfy
Nutritious snacks don’t play tricks
A better choice, no lie!
Thursday, October 28, 2010
Cuban Pork and Sweet Potato Slow Cooker Stew
Cuban-Style Pork and Sweet Potato Slow Cooker Stew Favorites
Course: main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 425 min
Level of Difficulty: Easy
This stew's both a little spicy and a little sweet. Serve with a salad of black beans, orange and red onion tossed with low-fat vinaigrette.
Details Read all reviews (9) Ingredients
1 pound(s) sweet potato(es), peeled and cut into 1/2-inch pieces
1 pound(s) lean pork loin, cut into 1-inch pieces
14 1/2 oz canned diced tomatoes, with green chiles
1 medium garlic clove(s), minced
1/4 cup(s) orange juice
2 medium scallion(s), chopped (green parts only)
1/2 tsp table salt
1/4 tsp ground cumin
1/4 tsp black pepper
1 1/2 Tbsp fresh lime juice
2 Tbsp cilantro, fresh, chopped
Instructions
Place potatoes, pork, tomatoes, garlic, orange juice, scallions, salt, cumin and pepper in a 4- to 5-quart slow cooker; cover and cook on low setting for 7 hours.
Stir in lime juice and cilantro; cover slow cooker and cook for 5 minutes more. Yields about 1 1/2 cups per serving (including some cooking liquid).
Course: main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 425 min
Level of Difficulty: Easy
This stew's both a little spicy and a little sweet. Serve with a salad of black beans, orange and red onion tossed with low-fat vinaigrette.
Details Read all reviews (9) Ingredients
1 pound(s) sweet potato(es), peeled and cut into 1/2-inch pieces
1 pound(s) lean pork loin, cut into 1-inch pieces
14 1/2 oz canned diced tomatoes, with green chiles
1 medium garlic clove(s), minced
1/4 cup(s) orange juice
2 medium scallion(s), chopped (green parts only)
1/2 tsp table salt
1/4 tsp ground cumin
1/4 tsp black pepper
1 1/2 Tbsp fresh lime juice
2 Tbsp cilantro, fresh, chopped
Instructions
Place potatoes, pork, tomatoes, garlic, orange juice, scallions, salt, cumin and pepper in a 4- to 5-quart slow cooker; cover and cook on low setting for 7 hours.
Stir in lime juice and cilantro; cover slow cooker and cook for 5 minutes more. Yields about 1 1/2 cups per serving (including some cooking liquid).
Monday, October 25, 2010
Tuscan Pumpkin-White Bean Soup
Tuscan Pumpkin-White Bean Soup Favorites
Course: soups
POINTS® Value: 2
Servings: 6
Preparation Time: 12 min
Cooking Time: 18 min
Level of Difficulty: Easy
This soup has a delicious and complex taste. It's the perfect thing to perk up sleepy winter taste buds!
Details Read all reviews (51) Ingredients
1 spray(s) olive oil cooking spray, or enough to coat pot
1 medium onion(s), coarsely chopped
15 oz canned pumpkin
3 1/2 cup(s) fat-free chicken broth
15 1/2 oz canned white beans, rinsed and drained
1/4 tsp ground oregano
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
6 Tbsp grated Parmesan cheese
Instructions
Coat a large soup pot with cooking spray and set over medium-low heat. Add onion, cover and cook until tender, stirring occasionally, about 6 minutes.
Stir in pumpkin, broth, beans and oregano; simmer 8 minutes.
In a blender, process soup in batches until smooth. (Note: Make sure not to overfill blender in order to avoid splattering.) Return soup to pot and reheat; season with salt and pepper.
To serve, ladle soup into bowls and top each with 1 tablespoon of grated cheese. Yields about 1 cup per serving.
Course: soups
POINTS® Value: 2
Servings: 6
Preparation Time: 12 min
Cooking Time: 18 min
Level of Difficulty: Easy
This soup has a delicious and complex taste. It's the perfect thing to perk up sleepy winter taste buds!
Details Read all reviews (51) Ingredients
1 spray(s) olive oil cooking spray, or enough to coat pot
1 medium onion(s), coarsely chopped
15 oz canned pumpkin
3 1/2 cup(s) fat-free chicken broth
15 1/2 oz canned white beans, rinsed and drained
1/4 tsp ground oregano
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
6 Tbsp grated Parmesan cheese
Instructions
Coat a large soup pot with cooking spray and set over medium-low heat. Add onion, cover and cook until tender, stirring occasionally, about 6 minutes.
Stir in pumpkin, broth, beans and oregano; simmer 8 minutes.
In a blender, process soup in batches until smooth. (Note: Make sure not to overfill blender in order to avoid splattering.) Return soup to pot and reheat; season with salt and pepper.
To serve, ladle soup into bowls and top each with 1 tablespoon of grated cheese. Yields about 1 cup per serving.
Roasted Butternut Squash Soup 0 Points
Roasted Butternut Squash Soup Favorites
Course: soups
POINTS® Value: 0
Servings: 12
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Nice and simple: a puree of squash and apples with just a hint of fall spice. Serve hot, chilled or at room temperature.
Details Read all reviews (119) Ingredients
4 cup(s) vegetable broth
12 oz butternut squash, peeled and cut into 1- to 1 1/2-inch cubes*
1/2 large Vidalia onion(s), cut into 2-inch cubes
1/2 small apple(s), peeled and cut into to 2-inch cubes
1/4 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1/8 tsp ground nutmeg, or to taste
Instructions
In a large stock pot, combine broth, squash, onion and apple; cover pot and bring to a boil over high heat. Uncover pot and reduce heat to low; gently simmer until squash is very tender, about 10 minutes.
Puree soup in pot using an immersion blender (or puree in a regular blender in batches, careful not to splatter hot liquid). Season with salt, pepper and nutmeg; serve. Yields about 1/2 cup per serving.
Notes
*You can purchase already peeled and cubed squash in the produce section of some supermarkets. You can also swap frozen, cubed squash for the fresh.
Garnish with chopped mint.
Course: soups
POINTS® Value: 0
Servings: 12
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Nice and simple: a puree of squash and apples with just a hint of fall spice. Serve hot, chilled or at room temperature.
Details Read all reviews (119) Ingredients
4 cup(s) vegetable broth
12 oz butternut squash, peeled and cut into 1- to 1 1/2-inch cubes*
1/2 large Vidalia onion(s), cut into 2-inch cubes
1/2 small apple(s), peeled and cut into to 2-inch cubes
1/4 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
1/8 tsp ground nutmeg, or to taste
Instructions
In a large stock pot, combine broth, squash, onion and apple; cover pot and bring to a boil over high heat. Uncover pot and reduce heat to low; gently simmer until squash is very tender, about 10 minutes.
Puree soup in pot using an immersion blender (or puree in a regular blender in batches, careful not to splatter hot liquid). Season with salt, pepper and nutmeg; serve. Yields about 1/2 cup per serving.
Notes
*You can purchase already peeled and cubed squash in the produce section of some supermarkets. You can also swap frozen, cubed squash for the fresh.
Garnish with chopped mint.
Creamy Sweet Potato Soup
Creamy Sweet Potato Soup Favorites
Course: soups
POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 60 min
Level of Difficulty: Easy
Warm up with our hearty sweet potato soup as the temperature starts to drop. Toast the pecans to help maximize their flavor.
Details Read all reviews (16) Ingredients
2 large sweet potato(es)
2 cup(s) canned chicken broth, divided
1 Tbsp reduced-calorie margarine
1 Tbsp all-purpose flour
1/4 tsp ground ginger
1 cup(s) fat-free evaporated milk
1 Tbsp chopped pecans
Instructions
Preheat oven to 400ºF.
Pierce potatoes in several places with a fork. Bake for 45 minutes, remove from oven and allow to cool. When cool, remove and discard skin; chop potatoes.
Combine sweet potatoes and 3/4 cup of broth in a blender or food processor; blend or process until smooth, about 1 minute. Set potato mixture aside.
Melt margarine in a medium-size saucepan; stir in flour and ginger, and then add milk. Cook, stirring, until slightly thickened and bubbly, about 5 minutes. Cook 1 minute more and then stir in sweet potato mixture and remaining 1 1/4 cups of broth. Cook, stirring, until heated through, about 5 minutes more. Pour into 4 serving bowls and sprinkle each with 3/4 teaspoon of pecans. Yields about 1 cup per serving.
Notes
For an extra flavor boost, consider adding a dash of curry powder with the flour and ginger.
Course: soups
POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 60 min
Level of Difficulty: Easy
Warm up with our hearty sweet potato soup as the temperature starts to drop. Toast the pecans to help maximize their flavor.
Details Read all reviews (16) Ingredients
2 large sweet potato(es)
2 cup(s) canned chicken broth, divided
1 Tbsp reduced-calorie margarine
1 Tbsp all-purpose flour
1/4 tsp ground ginger
1 cup(s) fat-free evaporated milk
1 Tbsp chopped pecans
Instructions
Preheat oven to 400ºF.
Pierce potatoes in several places with a fork. Bake for 45 minutes, remove from oven and allow to cool. When cool, remove and discard skin; chop potatoes.
Combine sweet potatoes and 3/4 cup of broth in a blender or food processor; blend or process until smooth, about 1 minute. Set potato mixture aside.
Melt margarine in a medium-size saucepan; stir in flour and ginger, and then add milk. Cook, stirring, until slightly thickened and bubbly, about 5 minutes. Cook 1 minute more and then stir in sweet potato mixture and remaining 1 1/4 cups of broth. Cook, stirring, until heated through, about 5 minutes more. Pour into 4 serving bowls and sprinkle each with 3/4 teaspoon of pecans. Yields about 1 cup per serving.
Notes
For an extra flavor boost, consider adding a dash of curry powder with the flour and ginger.
Sunday, October 24, 2010
Cheese Vegetable Soup
CHEESY VEGETABLE SOUP
3 cans (14 oz) cans FF chicken broth
2 (1 lb. each) bags frozen California mixed vegetables
1 (10.5 oz) can tomatoes with green chilies
10 oz Velveeta Light, cubed
Mix all ingredients except cheese. Boil until veggies are tender.
Turn heat down to simmer. Use a stick blender to blend until desire texture is reached. This will make the soup creamier.
Add cheese and cook until cheese is melted.
3 Points 10 Servings (1 cup)
3 cans (14 oz) cans FF chicken broth
2 (1 lb. each) bags frozen California mixed vegetables
1 (10.5 oz) can tomatoes with green chilies
10 oz Velveeta Light, cubed
Mix all ingredients except cheese. Boil until veggies are tender.
Turn heat down to simmer. Use a stick blender to blend until desire texture is reached. This will make the soup creamier.
Add cheese and cook until cheese is melted.
3 Points 10 Servings (1 cup)
Halloween Skinny Points
Item Serving size POINTS value
Jolly Rancher Hard Candy Twists 3 pieces 1
Charm’s Blow Pop 1 junior or regular pop 1
Weight Watchers by Whitman’s Mint Patties 1 piece 1
Tootsie Roll Tootsie Pops 1 regular 1
WW by Whitman’s Peanut butter crunch 1 piece 1
Skittles Original Bite Size Candies (fun size) 1 bag 2
Candy corn 1 oz 2
Kellogg’s Rice Krispies Treats 1 bar 2
Jolly Rancher Gummis 9 pieces 2
Jelly Belly Jelly Beans 35 pieces 3
Twizzler’s Cherry Bites 17 pieces 3
Junior Mints 16 3
Tootsie Roll Tootsie Rolls 12 small 3
WW by Whitman’s Caramel drops 7 pieces 3
Jolly Rancher Hard Candy Twists 3 pieces 1
Charm’s Blow Pop 1 junior or regular pop 1
Weight Watchers by Whitman’s Mint Patties 1 piece 1
Tootsie Roll Tootsie Pops 1 regular 1
WW by Whitman’s Peanut butter crunch 1 piece 1
Skittles Original Bite Size Candies (fun size) 1 bag 2
Candy corn 1 oz 2
Kellogg’s Rice Krispies Treats 1 bar 2
Jolly Rancher Gummis 9 pieces 2
Jelly Belly Jelly Beans 35 pieces 3
Twizzler’s Cherry Bites 17 pieces 3
Junior Mints 16 3
Tootsie Roll Tootsie Rolls 12 small 3
WW by Whitman’s Caramel drops 7 pieces 3
Halloween Candy Points
HALLOWEEN CANDY # OF ITEMS POINT VALUE
3 Musketeers, 2
fun size bars 3 1/2
1000 Grand, 2 mini bars 4 1/2
Abazaba, mini, Each 1
ABC Fruit Chomps, 7 pieces 3
ANDES Creme de Menth Thin Mint , 8 pieces 5 1/2
Animal Crackers, 11 crackers 3
Almond Joy, 2 snack size bars 4
America1s Original Bubble Gum, 4 pieces 1 1/2
Atomic Fireballs, Each 1
Baby Ruth, 2 fun size bars 4
Big Hunk, mini, Each 1
Bit-O-Honey, 6 pieces 4
Blow Pops, Each 1.5
Bubble Gum, super, 2 pieces 1
Butterfinger, 2 fun size bars 4
Butternut Mini Bar, .75 oz 2
Candy Corn, 22 pieces 3
Caramello, 2 snack size bars 4
Crispy Caramel Fudge Bar, snack size, Each bar 2
Caramel & Peanut Butter Crispy Bars, snack size, 2
Chocolate Toffee Crisp Bar, snack size, Each bar, 2
Crunchy Peanut Butter Bar, snack size, Each bar, 2
Double Bubble Gum, 2 pieces 1
Heath Bar, 5 snack size bars 6
Hershey's Bar (plain), 2 snack size bars 5
Hershey's (almonds), 2 snack size bars 5
Hershey Kisses, 8 pieces 5
Hershey Kisses or Hugs, 3 pieces 2
Hershey Miniatures, 5 pieces 5
Hershey Tastations (any flavor), 3 pieces 1
Hershey Sweet Escapes 2
Hi C Juice Fillers, bag (5 candies) 2
Hot Tamales, Each snack box 1
Jolly Rancher, 3 pieces 1
Jolly Rancher Mini Stix, Each 1
Kit Kat, 3 (2 pc) snack bars 6
Kit Kat, Each mini 2
Lemonheads, Each box 2
Life Saver Five Flavor Candy, 4 1.5
Life Saver Gummi Savers, 2 rolls 2.5
Life Saver Pops, Each 1
M & M (plain), Each fun size pack 2
M & M (peanut), Each fun size pack 2
M & M Crispy, Each pkg 5
Mars, 2 fun size bars 4
Mary Jane Peanut Butter Kisses, 6 pieces 3.5
Maynards Wine Gums, 1 roll (44 g), 3
Mike & Ikes, Each snack pkg 1
Milk Duds, 4 fun size boxes 4
Milky Way, 2 fun size bars 4
Milky Way Lite, minis, 5 pieces 3
Milky Way Lite, regular bar 3.5
Mounds, 2 snack size bars 4
Necco Wafers, Each roll 1
Nerds, Each box 1
Nestles PB Mallow, Each 3.5
Nestles Baby Ruth, Each 4.5
Nestle Crunch Fun Size, 4 bars 5
Now & Later, 3 mini bars 3
O'Henry, 2 fun size bars 5
Peter Pan Peanut Butter Cups, 4 pieces 6
Pumpkin Pop, Each sucker 1
Raisinettes, 3 snack size boxes 4
Red Hots, Each box 2
Reese's Crunchy Cookie Cups, 2 snacks 4
Reese's Miniature Peanut Butter Cups, 5 pieces 5
Reeses Peanut Butter Bites, 3 pkgs 5.5
Reese's Peanut Butter Cup, 2 snack size 4
Reesesticks, 2 snack size 4
Skittles, small pack 3 pkgs 4
Skittles (regular), 2 packs 3
Smarties, 3 rolls 1
Smuckers Fruit Fillers, Each bag (5 candies) 2
Snackwells Nut Clusters, Each piece 1
Snickers, 2 fun size bars 4
Snickers, minis (4 pieces) or 2 fun size bars 4
Spree Candies, 8 pieces 1
Spree Twist, 2 rolls 1.5
Starburst, 3 fun size pkgs 4
Starburst Fruit Chews, 8 chews 3.5
Sugar Babies, 2 snack size pouches 4.5
Sugar Daddy Pops, 3 3.5
Sweethearts (Necco), Each (1 1/8 oz box) 2.5
Sweet Tarts, 2 rolls 1
Tootsie Hot Chocolate Pops, Each 1.5
Three Muskateers, 2 fun size 4
Tootsie Roll, 2 snack bars 2
Tootsie Roll Midgees, 6 pieces 3.5
Tootsie Roll Midgees - small, 11 pieces 2
Tootsie Roll Pop, Each pop 1
Triple Chocolate Wafer Bar, snack size, Each bar, 2
Twix, (mini size) Each 1
Twix, Each snack size bar 2
Twix, Regular Size, Each (2) pack 7
Twizzlers Pull-n-Peel Cherry Candy, 3 pieces 2.5
Twizzlers Strawbery Twists, 4 twists 2.5
Werther's Original, 3 pieces 1
Whoppers Malted Milk Balls, 2 snack size pouches 5
Wonka Nerds Gumballs, Each 1
Wonka Shock Tarts Gumball, Each 1
Wrigleys Chewing Gum, 5 pieces 1
York Peppermint Patties, 3 patties 3
3 Musketeers, 2
fun size bars 3 1/2
1000 Grand, 2 mini bars 4 1/2
Abazaba, mini, Each 1
ABC Fruit Chomps, 7 pieces 3
ANDES Creme de Menth Thin Mint , 8 pieces 5 1/2
Animal Crackers, 11 crackers 3
Almond Joy, 2 snack size bars 4
America1s Original Bubble Gum, 4 pieces 1 1/2
Atomic Fireballs, Each 1
Baby Ruth, 2 fun size bars 4
Big Hunk, mini, Each 1
Bit-O-Honey, 6 pieces 4
Blow Pops, Each 1.5
Bubble Gum, super, 2 pieces 1
Butterfinger, 2 fun size bars 4
Butternut Mini Bar, .75 oz 2
Candy Corn, 22 pieces 3
Caramello, 2 snack size bars 4
Crispy Caramel Fudge Bar, snack size, Each bar 2
Caramel & Peanut Butter Crispy Bars, snack size, 2
Chocolate Toffee Crisp Bar, snack size, Each bar, 2
Crunchy Peanut Butter Bar, snack size, Each bar, 2
Double Bubble Gum, 2 pieces 1
Heath Bar, 5 snack size bars 6
Hershey's Bar (plain), 2 snack size bars 5
Hershey's (almonds), 2 snack size bars 5
Hershey Kisses, 8 pieces 5
Hershey Kisses or Hugs, 3 pieces 2
Hershey Miniatures, 5 pieces 5
Hershey Tastations (any flavor), 3 pieces 1
Hershey Sweet Escapes 2
Hi C Juice Fillers, bag (5 candies) 2
Hot Tamales, Each snack box 1
Jolly Rancher, 3 pieces 1
Jolly Rancher Mini Stix, Each 1
Kit Kat, 3 (2 pc) snack bars 6
Kit Kat, Each mini 2
Lemonheads, Each box 2
Life Saver Five Flavor Candy, 4 1.5
Life Saver Gummi Savers, 2 rolls 2.5
Life Saver Pops, Each 1
M & M (plain), Each fun size pack 2
M & M (peanut), Each fun size pack 2
M & M Crispy, Each pkg 5
Mars, 2 fun size bars 4
Mary Jane Peanut Butter Kisses, 6 pieces 3.5
Maynards Wine Gums, 1 roll (44 g), 3
Mike & Ikes, Each snack pkg 1
Milk Duds, 4 fun size boxes 4
Milky Way, 2 fun size bars 4
Milky Way Lite, minis, 5 pieces 3
Milky Way Lite, regular bar 3.5
Mounds, 2 snack size bars 4
Necco Wafers, Each roll 1
Nerds, Each box 1
Nestles PB Mallow, Each 3.5
Nestles Baby Ruth, Each 4.5
Nestle Crunch Fun Size, 4 bars 5
Now & Later, 3 mini bars 3
O'Henry, 2 fun size bars 5
Peter Pan Peanut Butter Cups, 4 pieces 6
Pumpkin Pop, Each sucker 1
Raisinettes, 3 snack size boxes 4
Red Hots, Each box 2
Reese's Crunchy Cookie Cups, 2 snacks 4
Reese's Miniature Peanut Butter Cups, 5 pieces 5
Reeses Peanut Butter Bites, 3 pkgs 5.5
Reese's Peanut Butter Cup, 2 snack size 4
Reesesticks, 2 snack size 4
Skittles, small pack 3 pkgs 4
Skittles (regular), 2 packs 3
Smarties, 3 rolls 1
Smuckers Fruit Fillers, Each bag (5 candies) 2
Snackwells Nut Clusters, Each piece 1
Snickers, 2 fun size bars 4
Snickers, minis (4 pieces) or 2 fun size bars 4
Spree Candies, 8 pieces 1
Spree Twist, 2 rolls 1.5
Starburst, 3 fun size pkgs 4
Starburst Fruit Chews, 8 chews 3.5
Sugar Babies, 2 snack size pouches 4.5
Sugar Daddy Pops, 3 3.5
Sweethearts (Necco), Each (1 1/8 oz box) 2.5
Sweet Tarts, 2 rolls 1
Tootsie Hot Chocolate Pops, Each 1.5
Three Muskateers, 2 fun size 4
Tootsie Roll, 2 snack bars 2
Tootsie Roll Midgees, 6 pieces 3.5
Tootsie Roll Midgees - small, 11 pieces 2
Tootsie Roll Pop, Each pop 1
Triple Chocolate Wafer Bar, snack size, Each bar, 2
Twix, (mini size) Each 1
Twix, Each snack size bar 2
Twix, Regular Size, Each (2) pack 7
Twizzlers Pull-n-Peel Cherry Candy, 3 pieces 2.5
Twizzlers Strawbery Twists, 4 twists 2.5
Werther's Original, 3 pieces 1
Whoppers Malted Milk Balls, 2 snack size pouches 5
Wonka Nerds Gumballs, Each 1
Wonka Shock Tarts Gumball, Each 1
Wrigleys Chewing Gum, 5 pieces 1
York Peppermint Patties, 3 patties 3
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