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
Sunday, November 28, 2010
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.
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