Night & Day Nog-tinis

Night & Day Nog-tinis
PER SERVING (1/2 of recipe, one 6-oz. drink): -- PointsPlus® value 5*
1 tbsp. (1/4th of a 4-serving box) Jell-O Sugar Free Fat Free Vanilla Instant pudding mix
2 no-calorie sweetener packets (like Splenda or Truvia)
1/4 tsp. cinnamon
Dash nutmeg
8 oz. (1 cup) light vanilla soymilk
3 oz. (1/4 cup plus 2 tbsp.) vanilla vodka
Optional: cinnamon sticks, additional cinnamon

Combine all dry ingredients in a shaker. Add soymilk, cover, and shake vigorously until pudding mix has mostly dissolved.
Set aside to slightly thicken, about 5 minutes.
Add vodka and fill shaker with ice. Cover and shake, and then strain into 2 large martini glasses. If you like, garnish with optional ingredients. Sip!

MAKES 2 SERVINGS
www.hungrygirl.com

Weight Watchers Barcode Scanner

Ready, Set, Scan!


We thought we’d make staying on plan even easier this holiday season, which is why we proudly present to you the Weight Watchers barcode scanner for both the iPhone and the Android!

The barcode scanner provides accurate PointsPlus® values for thousands of products which can be tracked directly from scanning a product’s barcode — no manual data entry into the Tracker is needed! Scan any food you like, even if it’s one we don’t have in our database — you can easily add the food to your Favorites list or directly into a mealtime in your Food Tracker. Additionally, the new barcode scanner app can compare multiple scanned products — a really useful feature when it comes to meal planning and creating shopping lists.

To download this beauty, look for Weight Watchers Barcode Scanner in the App Store or the Android Market. This product is free for all iOS and Android smartphone users who have a Weight Watchers Online or eTools account with us.

So, what are you waiting for? Head to the grocery store and start scanning all of your holiday food items before you purchase to make sure they are PointsPlus values-friendly.

As few housekeeping items:

1) It’s best if your Weight Watchers Mobile app is the latest version (iOS v1.7, Android v1.1), it’ll play nice with the barcode scanner

2) All items will be tracked as "user-created foods" and will display with the blue flag next to them in your PointsPlus Food Tracker.

3) The barcode scanner has a separate food database from the Plan Manager and Tracker apps, so only the foods you track or add to favorites from the Barcode Scanner app will be available in the PointsPlus Food Tracker.

4) All Favorites created in the barcode app will be added to the Plan Manager and Tracker app favorites, BUT you will not see Plan Manager or Tracker app favorites in the barcode scanner app. Also, deleting favorites from the barcode scanner app will not delete it from your Plan Manger or Tracker app.


OK, OK, start scanning already!

Strawberry Hats

Strawberry Hats Recipe
(makes 6 servings)

1 pound fresh strawberries
1 8OZ container of free cool whip
3 tbsp of mini semi-sweet chocolate chips to make the eyes

Wash and hull strawberries. Slice a 1/4 inch slice on the bottom and spray 1 tablespoon of whipped cream.
Place "hat" on top and dab with more whipped cream. Insert chip eyes for added cuteness. Enjoy!
How many Points Plus is this? 3 PP

Chocolate-Hazelnut Thumbprints

Chocolate-Hazelnut Thumbprints
4 1/2 ounces all-purpose flour (about 1 cup)
1 cup powdered sugar
1/3 cup unsweetened cocoa
1/4 teaspoon salt
1/2 cup butter, softened
2 large egg yolks
1 teaspoon instant espresso (optional)
1/2 teaspoon vanilla extract
2/3 cup finely chopped hazelnuts, toasted
1/3 cup hazelnut-chocolate spread (such as Nutella)
1. Preheat oven to 350°.
2. Weigh or lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, sugar, cocoa, and salt; stir with a whisk. Place butter in a large bowl, and beat with a mixer at medium speed until light and fluffy (about 2 minutes). Stir egg yolks with a whisk, adding espresso, if desired. Add the yolk mixture and vanilla to butter; beat well. Add flour mixture to butter mixture; beat at low speed just until combined.
3. Turn dough out onto a sheet of wax paper; knead 6 times or until smooth and shiny. Shape dough into 28 (1-inch) balls. Roll sides of balls in nuts, pressing gently. Arrange balls 1 inch apart on baking sheets lined with parchment paper. Press thumb into center of each cookie, leaving an indentation. Bake, 1 batch at a time, at 350° for 10 minutes. Remove cookies from pans; cool completely on wire racks. Spoon a scant 1/2 teaspoon hazelnut-chocolate spread into center of each cookie.
Makes 28 cookies
Serving Size: 1 cookie
PointsPlus = 3

Turkey in a ball

Turkey in a ball
These tasty little meatballs turned out even better than I envisioned. They are perfect as an appetizer or an
an entree. You can definitely taste the fresh thyme, the seasoned bread crumbs, cranberries, Apricot and
Merlot. The flavor combination tastes just like you’ve scooped up a little stuffing, cranberry sauce and turkey
all in one bite!
3 Tbsp. Butter or Margarine like, I Can’t Believe It’s Not Butter!, divided
1/2 cup onion, finely chopped
1 large celery stalk, finely chopped
1 garlic clove, chopped
1 lb. extra lean ground turkey
1 large egg
1/4 cup seasoned bread crumbs (or make your own)
1/4 cup dried cranberries, chopped
1/2 tsp. finely chopped fresh thyme leaves
1/2 tsp. sea salt
1/8 tsp. ground black pepper
1/2 cup organic fruit only apricot preserves
2 Tbsp Merlot (something you’d drink)
1 tsp. apple cider vinegar
Additional thyme, cranberries and flaked sea salt as toppers, optional
1. Melt 2 tablespoon butter in a large nonstick skillet over medium-high heat and cook onion, celery and
garlic, stirring frequently, 5 minutes or until vegetables are tender. Remove from heat and cool slightly.
2. Combine ground turkey, egg, bread crumbs, cranberries, onion mixture, thyme, salt and pepper in
medium bowl; shape into 40 (1- inch) meatballs.
3. Melt 1 tablespoon butter in the same skillet and brown 1/2 of the meatballs over medium heat, turning
frequently, 7 minutes or until golden brown and almost cooked. Remove meatballs and set aside; repeat with
remaining meatballs.
4. Combine the preserves, merlot and cider vinegar. Return meatballs to skillet, then stir in apricot glaze.
Cook over medium heat, stirring gently, 5 minutes or until sauce is thickened and meatballs are cooked.
5. Top with additional thyme, cranberries and flaked sea salt and Enjoy!
Although, I have not tested this, I think you could definitely make these ahead of time and keep warm
on low in your crock pot serving with a container of toothpicks on the side.
Makes 40 meatballs
Nutritional information per meatball serving, 1 Points+ each

Upside-Down Pumpkin Pie

Upside-Down Pumpkin Pie
2011 Hungry Girl. All Rights Reserved.
Serves: 8
1 (15-ounce) can pure pumpkin
1 (12-ounce) can evaporated fat-free milk
1/2 cup fat-free liquid egg substitute
2/3 cup granulated sugar
2 teaspoons pumpkin pie spice
2 sheets (8 crackers) low-fat cinnamon graham crackers, finely crushed
Fat-free whipped topping (from an aerosol canister), for optional topping
Cinnamon, for optional topping
Preheat the oven to 350 degrees F.
Combine all of the ingredients except the graham crackers and optional ingredients in a bowl, and mix thoroughly.
Place the mixture in a deep-dish pie pan sprayed lightly with nonstick spray, and bake in the oven for 45 minutes. (It will remain a little soft, like pie filling.)
Refrigerate until completely chilled and firm, at least 2 hours.
Top evenly with crushed graham crackers. Add whipped topping and cinnamon, if you like.
Serve and enjoy!
PER SERVING (1/8th of recipe, 1 slice): 3 PointsPlus Values

Rockin' Lean Green Bean Casserole

Rockin' Lean Green Bean Casserole
2011 Hungry Girl. All Rights Reserved.
2 (16-ounce) bags frozen French-style green beans, thawed, drained, and dried
2 (10.75-ounce) cans 98-percnet fat-free cream of celery condensed soup
1 (8-ounce) can sliced water chestnuts, drained
1 ounce (about 15 pieces) onion-flavored soy crisps, crushed
Preheat the oven to 325 degrees F.
Make sure the green beans are thoroughly drained and completely dry-use a towel, if needed.
Then place half of the green beans in a casserole dish (a 2- to 3-quart rectangular one works best).
Pour 1 can of the soup evenly on top of the layer of green beans.
Place half of the sliced water chestnuts over the soup layer.
Cover with the remaining green beans and then top with the remaining can of soup.
Evenly top with the remaining water chestnuts.
Place the dish in the oven and cook for 45 minutes.
Top with crushed soy crisps, and return the dish to the oven until chips turn golden brown, another 10 minutes or so.
Enjoy!
PER SERVING (1/8th of casserole): 2 PointsPlus Values

Staying on Plan at Office Parties

Staying On Plan at Office Parties
Article By: Geraldine Vincent

Help, I’m trying to lose weight, but between holidays and birthdays there is always a party in the office. How can I still go and stay on Plan?
With the holiday office party season in full swing, you can still maintain your goals of achieving a svelte, elf-like physique rather than channeling Santa and his bulging belly.
The holiday season is a grueling stretch marked by party after party and finger foods galore. You know the culprits, like avocado and sour cream-based dips, world cheese platters of Brie, Camembert and Stilton, deep-fried calamari — and that’s not even counting the beer, wine and booze. As if that’s not enough, you’ve also got employee birthdays, retirements and engagements as further reason for celebration at the office, complete with PointsPlus budget killing goodies.
Although you’re on Plan, it doesn’t mean you need to insult your boss by passing on a piece of her prizewinning strawberry cheesecake. With careful planning and a little bit of discipline you can stay within your daily PointsPlus Target and continue to lose weight through the holiday season.
Portion control
One of the simplest ways to monitor how much you’re eating is to consolidate your food for the evening onto one small side plate.

“Fill half your plate with vegetables, one-quarter with a lean protein such as chicken or fish — not fried, breaded or soaked in oil or a marinade — and one-quarter with ‘your choice’ as long as it stays within your recommended PointsPlus values for the day. If you go back for seconds, choose mostly vegetables and a serving of protein,” says Jaimie Sherry, MS, RD, CDE, CDN a nutritionist at New York Presbyterian and Weill Cornell Medical College.


And as WeightWatchers.com Men’s Success Story Bryan Cohen says, “I’ve found that I can get by with eating Office Party Tips
Tips from Jaimie Sherry, New York Presbyterian and Weill Cornell Medical College nutritionist:
• Don’t go hungry. People often skip meals or eat less before the big meal. You are more likely to overindulge if you have not eaten enough all day.
• Exercise the day of your holiday celebration. Feel good about yourself, burn extra calories and remind yourself that you are working hard at your efforts.
• Determine ahead of time at least two ways of turning your attention away from food.
• If you are going to have an alcoholic beverage, enjoy it at the end of your meal. Don’t let your glass of wine determine how much you are going to eat.

smaller portions of what’s being served. Knowing that a big eating day is coming, I make sure I have most of my weekly PointsPlus Allowance in place, just in case! I find that it’s important to have control and know when it’s better to just pass.”

Foods to be wary of
According to WeightWatchers.com nutritionist and recipes editor Leslie Fink, MS, RD, “Anything that comes in a dip or chip basket is dangerous territory.”

It’s hard to keep track of how many times you reach for yet another guacamole covered tortilla chip or handful of nuts. Just 10 cashews have a PointsPlus value of 4. Instead, take single items on a plate and look for more PointsPlus values-friendly alternatives like sushi, grilled chicken skewers and stuffed mushrooms.

Bellying up to the bar
Another red flag is the open bar, offering a bounty of sugary cocktails and creamy frozen drinks, not to mention hearty beers. But if you get roped into doing a few rounds with your work buddies, stick to bottled, light beer or a glass of red or white wine or sangria — each have a PointsPlus value of 4.

As Fink suggests, “Think of ways to add flavor but not PointsPlus values to your favorite drinks, like an extra splash of hot sauce in a bloody Mary, a twist of lemon or lime in your vodka or Diet Coke with your rum.”

Mind over consumption
Instead of having a handful of pigs-in-a-blanket, get out on the dance floor and practice your best Dancing With the Stars moves for some added exercise. Or, how about just chatting with the guy in finance you never see. By keeping your mouth and hands occupied with things that don’t involve food or booze you’ll end up consuming less of both.

So remember, 'tis the season to celebrate, not overindulge. And as much as you should be jolly like old St. Nick, try to avoid the need to loosen your belt buckle by going easy on the eggnog (a PointsPlus value of 10 per cup) and all the trimmings.
________________________________________

Free eTools for Lifetime Members at Goal!!!

Lifetime Membership is better than ever!
We are so, so proud of our Members who have reached their goal weight. They’ve always been a shining example of how to really make Weight Watchers really work for you, and we think it’s high time we returned the favor.
Which is why we’re delighted to announce that Lifetime members who weigh in once a calendar month within two pounds of their goal weight not only may receive a free meeting; they now are eligible to receive free eTools too! As long as you attend a meeting once per calendar month and weigh in within two pounds of your goal weight, you are eligible to receive an 8-week voucher for free eTools.*

Just use the access code and follow the instructions on your voucher to get your free eTools. You can either sign up for a new account or switch your current account to free Lifetime eTools. Your Leader or Receptionist can give you more details.
If you have any issues, please contact customer service at LTMeTools@weightwatchers.com.
Congratulations to all of our Lifetime Members! Each and every one of you is a true inspiration. Thanks for all your hard work and dedication. We hope this is just one more way to show our appreciation.
*Remember to get a new access code from your leader or cancel your subscription before the end of your free eTools period, otherwise you will be billed.
Alexandria Stried
Product Manager
WeightWatchers.com

Food PointsPlus Changes based on USDA

When the USDA updates its nutritional databases, so do we. See the revised PointsPlus values for some two-dozen foods listed in our Pocket Guide. Both the new Pocket Guide and the eTools database reflect these updates.

Pocket Guide Changes Based on USDA Updates
Generic Foods:
• Almonds, 23 nuts (1oz): was 4  5 PointsPlus values
• Avocado (1 medium): was 3  2 PointsPlus values
• Beans, baked (½ cup): was 8  5 PointsPlus values
• Beans, refried, regular, canned (½ cup): was 2  3 PointsPlus values
• Beef brisket, lean, trimmed (3oz): was 4  5 PointsPlus values
• Beef chuck, arm (pot roast), trimmed (3oz): was 6  4 PointsPlus values
• Filet mignon, lean & trimmed (3oz): was 6  5 PointsPlus values
(Used to be trimmed only)
• Ground beef 85% lean/15% fat (½ cup): was 3  4 PointsPlus values
• KC strip, lean & trimmed (4 oz): was 6  5 PointsPlus values
(used to be trimmed only)
• Sirloin, trimmed, 1 slice (2 oz): was 3  2 PointsPlus values
• Beef, tenderloin, lean & trimmed (2 oz): was 3  2 PointsPlus values
(used to be trimmed only)
• Light beer (12 fl oz): was 3  4 PointsPlus values
• Seasoned dried bread crumbs (1/4 cup): was 4  3 PointsPlus values
• Burrito, bean, fast food (5 oz): was 6  9 PointsPlus values
(Change due to weight difference as it used to be 3 ¾ oz)
• Cappuccino made with whole milk (1 tall): was 4  3 PointsPlus values
(used to be “1 Grande”, which is why PPV changed)
• Cereal, corn grits (1 cup): was 4  5 PointsPlus values
• Regular 4% cottage cheese (1 cup): was 6  5 PointsPlus values
• Cream cheese, fat free (¼ cup): was 1  2 PointsPlus values
• Chicken drumstick with skin (2 oz): was 2  3 PointsPlus values
(Changes caused by weight differences as it used to be 1 ½ oz).
• Chicken drumstick without skin (1 oz): was 1  2 PointsPlus.
(Weight is wrong in PG. The weight should be 2oz as the listing above.
PPV for 2 oz is 2 also).
• Hot cocoa, sugar free, fat free (1 packet): was 1  2 PointsPlus values
• Hot dog on roll, plain: was 9  8 PointsPlus values
• Potatoes, white or red
o 1 small: was 2  3 PointsPlus values
o 1 large: was 4  7 PointsPlus values
(Weight changed for the portion sizes, which impacted the PointsPlus values)

• Tomato paste (2 tbsp): was 0  1 PointsPlus values (No longer a Weight
Watchers® Power Food)
• Wine (4 fl oz): was 4  3 PointsPlus values

Meet PointsPlus 2012

You may have heard the rumors – and they're true! In early December, we are taking the same great PointsPlus®program and adding more options to help you reach and maintain a healthy weight!

Plus, we're making fresh changes to the site to help you find articles, recipes, and tips that are relevant to you.

Stay tuned as we begin to unleash some of the new and exciting features that are heading your way. For the latest breaking news – continue to follow this blog by visiting us at www.weightwatchers.com/whatsnewblog.

And don’t worry; we know you will like the additions. We are not changing thePointsPlus Values of foods on you again. Please continue to enjoy your zeroPointsPlus Values for fruit!

Happy Thanksgiving

May Your stuffing be tasty,
May your turkey be plump,
May your potatoes n’ gravy,
Have nary a lump,
May your yams be delicious,
May your pies be the prize,
May your Thanksgiving dinner
Stay off of your thighs.
(Owen K. Lorion)

Thanksgiving PointsPlus and ideas....

For some of us, Thanksgiving is a simple turkey dinner and a time to give thanks. But for many, it's an eating orgy and a six-week countdown to the same lose-weight-and-get-back-in-shape New Year's resolution that we make year after year…after year.

Break the cycle this holiday season. Enjoy Thanksgiving but don't overindulge; head into the New Year feeling confident, slimmer and in control.

Ready, set, eat
Consider the worst-case scenario: If you were to eat a serving of dark meat turkey with all the fixings and sides in the plate above it would total a whopping 50 PointsPlus® values. Here's how to slash that number.

Make classic recipes light
If you're hosting dinner or bringing a dish to someone else's house, consider trimming the fat from your recipes. For instance:

•Make your mashed potatoes creamy with naturally low-fat buttermilk instead of butter
•Pour your turkey pan drippings into a large glass bowl (or you can use a gravy/fat separator) and allow it to sit for 5 minutes so you can skim off a layer of fat. Use some of the fat in your gravy, not al
•Slim down your pie by making a light cookie crumb layer instead of a traditional pie crust
•Leave off the top (or bottom) crust instead of using both. Or forget all about the crusts and bake your pie filling in small ramekins for mini soufflés instead
•Use whole-wheat bread, not white, for stuffing to increase the fiber and decrease the PointsPlus values (not to mention upping its vitamin and mineral profile)
Opt for tasty Weight Watchers recipes
Compare the PointsPlus values for some traditional Thanksgiving dishes versus our sure-to-please renovated recipes:

Traditional Recipe PointsPlusValue Weight Watchers Recipe PointsPlusValue
Green bean casserole (3/4 cup) 4 Green beans with almonds (3/4 cup) 2
Candied sweet potatoes (1 cup) 8 Candied sweet potatoes(1 cup) 5
Garlic mashed potatoes (3/4 cup) 6 Garlic mashed potatoes (1/2 cup) 7
Mashed sweet potatoes, canned (1/2 cup) 2 Mashed sweet potatoes (1/2 cup) 2
Canned cranberry sauce (1/3 cup) 3 Cranberry-orange relish 2 2/3 tablespoons 2
Bread stuffing (1 cup) 8 Bread stuffing (1 cup) 3
Pumpkin pie (1 slice) 9 Pumpkin pie (1 slice) 5
Pecan pie (1 slice) 12 Pecan tartlets (1 item) 4

Know your portions
To help you size up your servings, come armed with some visuals:

•1 cup of mashed potatoes is about the size of a tennis ball or your fist
•3 ounces of turkey equals a computer mouse or a checkbook
•1/2 cup of green bean casserole fits into a small cupcake wrapper or an ice cream scoop
•1/4 cup of gravy equals 4 tablespoons; measure out some water in your gravy ladle to see how many tablespoons one full ladle holds
Comparison shop
Look up the PointsPlus values of common foods before the meal so you can make smarter choices. Here's a mini guide:

Item PointsPlusValue
White meat turkey (no skin; 4 oz) 4
Turkey leg (with skin; 4 oz) 6
Mashed sweet potatoes (1 cup, canned)
7 Candied sweet potatoes (1 cup) 11
Apple Pie (1 slice store-bought) 8
Pecan Pie (1 slice store-bought) 12

Thanksgiving Countdown

Thanksgiving Countdown

Article By: Elly Trickett McNerney


Follow this “to do” list all month long to stay on top of your holiday game plan.

Some people thrill at the thought of hosting Thanksgiving; others pall at the notion of gigantic, slippery turkeys, solid logs of canned cranberry and a house full of guests. Whichever group you fall into, we’ve taken the guesswork out of it with this checklist.


Early November

Plan your menu – decide which items can be made ahead of time and frozen.
Make sure you have the proper kitchen equipment, and plan out your cooking times. You won’t be able to put everything in the oven at once.
Prepare guest list and send invitations.
Familiarize yourself with our Best-Ever Slimmed-Down Turkey and Gravy recipe.
Figure out what size turkey you’ll need, and order it.
Make turkey stock and freeze it.
Decide on your table setting/room décor/music, and pick an overall theme.
Put together a list of kid activities to keep them busy.
Because it’s a busy time be sure to create a workout schedule – it will keep your weight-loss on track and help with stress. Even on the most time-crunched days, you can fit in a 20-minute walk.
Ask for some of your guests to bring dishes so you don’t have to do it all.
Make a double batch of low PointsPlus® values soup, and a warming casserole or lasagna, and freeze in single and double-size portions so you’ll have a few homemade meals ready for that last week. Try this Spicy Black Bean Soup, a Greek-inspired Meat Moussaka or the delicious and easy Slow Cooker Lasagna.
Saturday November 19

Go shopping for make-ahead or non-perishable items including drinks.
Clean the house.
Sunday November 20

Have a fun family day — go for a bike ride, have a chilly weather picnic (think soups in a flask and bundling up in layers), or just chill out with some board games and Mulled Apple-Cranberry Cider.
Make pie crusts, cakes, bread — and get the family to help.
Monday November 21

Prepare table setting — polish silver, make sure glasses sparkle, press linens, assemble serving platters.
Start defrosting turkey.
Make the Cranberry-Orange Relish
Tuesday November 22

Get a start on side dishes. This frees up your counter space!
Make the Stuffing with Sage and Chives — it keeps for three days in the fridge.
Assemble the Pumpkin Pie with Graham Cracker Crust and Caramel-Apple Tart.
Shop for remaining food items such as bread, salad greens
Make ice cubes.
Wednesday November 23

Steam the Brussels sprouts and prepare the turkey bacon for the Brussels Sprouts with Chestnuts.
Make the Dark Chocolate Cake
Defrost turkey stock.
Set the table.
Chill beer, soda, white wine.
Treat yourself to a mani/pedi or a blowout.
Thanksgiving day

7:30am: Take the turkey out of the fridge. Double-check when you need to put your turkey in the oven, remembering to leave enough time for preheating.

8am: Have a hearty breakfast with plenty of protein and fiber, like this Asparagus, Bacon and Cheese Strata, to keep you going while you prepare the meal, and to cut down on the likelihood of nibbling.

10:30am: Prepare the Apple-Topped Mashed Sweet Potatoes, put in the fridge.

12:30pm: Have a light lunch low in PointsPlus values to keep you going so you don’t overdo it at dinner. Take some time after your lunch to have a cup of tea and read a book, even if it’s just 20 minutes hiding in the bathroom. Make it known that interruptions are unwelcome — and unwise!

2:30pm: Put the Apple-Topped Mashed Sweet Potatoes in the oven.

3:00pm: As guests arrive welcome them with appetizers, low-fat cheeses, olives, wine, and 0 PointsPlus values dips.

3:15pm: Put the Stuffing with Sage and Chives in the oven.

3:30pm: Take the turkey out of the oven, make the gravy.

3:45pm: Finish making the Brussels Sprouts with Chestnuts.

4pm: Bon appétit!

6pm: Rouse your household for a brisk walk — minus two designated clearer-uppers. (They can earn activity PointsPlus values for cleaning if they do it with gusto!)

7pm: Make sure leftovers are safely stored. If you’re feeling generous, prepare doggy bags for guests.
Friday

Check out the Food and Recipes section of WeightWatchers.com for creative ways to spruce up leftovers.
Plan your food and activity for the weekend — many people fall off the wagon, often because they feel they’ve been “good” on Thanksgiving itself.
Get a good workout in, to motivate you to stay on track between now and the holidays.

Pumpkin Fluff

I hope you like this as much as I do. Diana

Makes 8 servings/ 2 PointsPlus per serving

Ingredients

1 small envelope Jell-O instant FF/SF butterscotch pudding mix

1 small envelope Jell-O instant FF/SF vanilla pudding mix

3 cups of FF milk

1 large can of pumpkin pure (29 oz)

1/4 tsp pumkin pie spice

Mix milk with instant pudding with a hand blender. Add pumpking pure and spice and mix well until blended and soft.

Chill 2 hours

Weight Watchers Shepard’s Pie

Weight Watchers Shepard’s Pie
Points: 6 weight watchers pointsplus
Servings: 6
Serving Size: 1/6 of recipe

2 potatoes, peeled and chopped
Head of cauliflower, chopped
1/4 skim milk
2 tbsp low fat sour cream
Salt and Pepper
Optional: fresh cut chives
1 lb 93% lean ground beef
1 chopped onion, medium size
1 stalk chopped celery
2 chopped carrots
1 tsp vegetable oil
1 cup frozen peas
1.5 tsp Worcestershire sauce
3 tsp flour
2 sprigs of fresh thyme, chopped
1 cup fat free beef broth
Salt and pepper
1 cup creamed corn
Optional: 1-2 tbsp tomato paste


1. Preheat your oven to 425 degrees.
2. Bring a large pot of salted water to a boil. Add the potatoes and cauliflower and cook for 8-10 minutes until soft. Add to a blender with 1/4 cup milk, sour cream, and salt and pepper to taste. Blend to desired consistency. Add some of the cooking liquid if you need more liquid.
3. In a saute pan, brown the ground beef. Add salt and pepper to taste. Remove from pan and set aside.
4. Add the vegetable oil, onion, carrots, and celery. Cook for 5-7 minutes until everything begins to soften up.
5. Add the ground beef, frozen peas, beef broth, Worcestershire sauce, thyme, and tomato paste if you are using it to the pan. Bring to a simmer. Season with salt and pepper.
6. Stir in the flour and let simmer for 10 minutes.
7. Then begin the layering. Spread the beef mixture onto the bottom of your baking dish. Then pour the creamed corn over the beef and spread evenly. Then gently spread the mashed potatoes and cauliflower across.
8. Bake for 15-20 minutes until bubbling. Consider broiling for the last 3-4 minutes to brown the top. Enjoy!

Funkadelic Chili Mac

Funkadelic Chili Mac
2011 Hungry Girl. All Rights Reserved.
Serves:4 servings

1 (14.5-ounce) can stewed tomatoes, roughly chopped, juice reserved
1 cup canned red kidney beans, drained and rinsed
1 cup frozen ground-beef-style soy crumbles
1 onion, chopped
1 red or green bell pepper, seeded and chopped
1 cup chopped portabella mushrooms
1/3 cup tomato paste
1 teaspoon chili powder
1/2 teaspoon chopped garlic
1/4 teaspoon ground cumin
5 ounces (about 1 1/4 cups) uncooked elbow macaroni with at least 2g fiber per 2-ounce serving
1/4 cup shredded fat-free Cheddar cheese
Cayenne pepper, optional

To make the chili, bring a large pot sprayed with nonstick spray to medium heat on the stove. Add all of the ingredients -- including the reserved tomato juice -- except the macaroni, cheese, and optional spice. Stir thoroughly. Cover and cook until the veggies are tender, about 15 minutes, occasionally removing the lid to stir.
Meanwhile, in another large pot, prepare the macaroni according to the package instructions. Drain and set aside.
Once both are cooked, add the drained pasta to the pot of chili. Mix thoroughly. If you like, season with cayenne pepper, additional chili powder, and additional cumin, to taste. Evenly top each serving with 1 tablespoon of cheese and enjoy!

PER SERVING (1/4th of recipe, about 1 3/4 cups): 297 calories, 2g fat, 637mg sodium, 55.5g carbs, 9.75g fiber, 11.5g sugars, 19g protein

The Ups and Downs of Weight Loss

This is a great article and I would love you all to read it. Diana

The Ups and Downs of Weight Loss
Article By: William Sukala, MS, CSCS

Daily weight fluctuations

In our weekly fitness Q&A series, William Sukala, MS, CSCS, answers questions about fitness, from whether to eat before exercising to how to treat sore muscles.

Q: I am a Lifetime member and I have met my goal weight. My question is how much weight is okay to fluctuate?

A: First off, congratulations on achieving your goal weight! This is a great question because so many people associate their progress with their daily weight. In fact, you might be one of those people whose weight varies by several pounds from day to day or even within the same day. But fret not, this doesn't necessarily mean you're any fatter or leaner than yesterday.




Truth is, daily fluctuations on the scale are completely normal. Body weight will shift a bit depending on the status of your body's fluids and solids (e.g., how much food and water you've consumed, bowel movements, urination and sweat rate).

To further convince you that a few extra pounds on the scale is not fat, consider the following. One pound of stored body fat contains 3500 calories of stored energy. For example, in order for you to gain three pounds overnight, you would have to eat an additional 10,500 (3 x 3500) calories above and beyond your usual calorie intake! On the other end of the spectrum, losing three pounds overnight would require you to burn 10,500 calories, which would be the equivalent of a 105-mile run! The bottom line: try not to get too fixated on your daily weight. And when you do weigh yourself, try to make sure you do so under similar conditions each time (e.g., time of day, before exercise, before meals). Keep up the great work.

Kick Start Your Success

Kick-Start Your Success

Article By: Diana Kelly
Rev up your weight-loss progress by re-focusing on your plan.

The holidays are almost here! Now's the best time to refocus your weight-loss goals to prepare for this holiday season. To start, it's always a good idea to go back to the basics. Reread the First steps section of the Plan and get reacquainted with the ins and outs. Sample new recipes and follow the Good Health Guidelines.

More Ways to Kick-Start Your Progress
Find an accomplice
Having a weight-loss "partner," who can keep you on track, is crucial. Join a challenge on the Message Boards for daily check-ins where you can share food and exercise tips. Or ask a friend, family member or colleague.

Be aware
Healthier eating becomes habitual, but you still need to maintain a heightened awareness of what you're eating. Use your Plan Manager to stay on top of your eating habits and weigh in at each meeting to see how you're doing. Track your weight loss using the Weight Tracker and Progress Charts.

Be communicative
Bring up any problems that you feel may derail you to people you feel comfortable sharing your experiences with. Sometimes others can help you make sense of what's going on. Discuss challenging strategies on the Message Boards.

Keep track
Tracking your food intake is crucial. Try writing down what you eat and drink every day. The amounts may surprise you!

Lose for Good Walk October 16, 2011

WW HUMMUS

Thank you Polly for sending me the recipe. Diana

Course: snacks
PointsPlus® Value: 1
Servings: 24
Level of Difficulty: Easy


1 Tbsp olive oil
1 clove(s) (medium) garlic clove(s)
1 Tbsp fresh lemon juice
14 oz cooked chickpeas
1 cup(s) Nonfat, plain Greek yogurt
3 Tbsp Durkee ground cumin
1 tsp table salt

Halloween Candy PointsPlus Values

Almond Joy, Snack Size, 2 PointsPlus value
Baby Ruth, Fun Size, 2 PointsPlus value
Bit-O-Honey, 1 piece, 1 PointsPlus value
Bit-O-Honey, 6 pieces, 4 PointsPlus value
Butterfinger, Fun Size, 3 PointsPlus value
Candy Apple, 5 ounce, 5 PointsPlus value
Candy Corn, 20 pieces (41 grams), 4 PointsPlus value
Caramel Apple, 10 PointsPlus value
Charms Blow Pop, 1 pop, 2 PointsPlus value
Crunch, Fun Size, 2 PointsPlus value
Dots, Fun Size, 2 Points Plus value
Gummi Bears, 14 pieces (38 grams), 3 PointsPlus value
Heath Bar, Snack Size, 7 PointsPlus value
Hershey’s Milk Chocolate Bar, Snack Size, 6 PointsPlus value
Hershey’s Miniatures, (any flavor) 5 pieces, 6 PointsPlus value
Kit-Kat, Snack Size Bar, (three 2-piece bars) 6 PointsPlus value
Lemonhead, Fun Size, 1 pouch (11 grams) 1 PointsPlus value
M&M’s Milk Chocolate, Fun Size, (1 package) 2 PointsPlus value
M&M’s peanut, Fun Size, (1 package) 3 PointsPlus value
Mounds, Fun Size, 3 PointsPlus value
Nerds, 1 box (12.6 grams), 1 PointsPlus value
Oh Henry!, Mini, 2 PointsPlus value
PayDay, Fun Size, 3 PointsPlus value
Reese’s Peanut Butter Cup (2 cups) 6 PointsPlus value
Reese’s Peanut Butter Cup, Fun Size, 3 PointsPlus value
Reese’s Pieces (51 piece/40 gram bag) 5 PointsPlus value
Skittles, Original Fruit, Fun Size, 2 PointsPlus value
Snickers, Fun Size, 2 PointsPlus value
Take 5, Fun Size, 6 PointsPlus value
Tootsie Roll Midgets, 6 pieces (40 grams), 4 PointsPlus value
Twix, Fun Size, 2 PointsPlus value
Twizzler Twists, Fun Size, 4 PointsPlus value
Whoppers, Fun Size, 2 PointsPlus value
York Peppermint Patty, Fun Size, 1 PointsPlus value

Defeating the Midnight Munchies

Defeating the Midnight Munchies

Article By: Darren Taffinder


You planned all your meals and tracked every second of the day. But what's this? It's late at night and you're in the throes of a snack attack! Here's how to deal.



The problem
Help. It’s midnight, I can’t sleep and I just want to snack. How can I stop the nighttime munchies?

The solution
Nighttime munchies are a scourge that has affected every dieter at one time or another — knowing how to successfully deal with late-night cravings is one of the keys to effective weight loss. No matter how good you have been during the day, something hits you at night, usually around 10 p.m., and you must eat, NOW.

Milton Stokes, a registered dietician and a spokesperson for the American Dietetic Association, offers some helpful strategies to help you control your late-night snacking urges. Surprisingly, he says, the best way to help avoid the nighttime munchies is to make sure you eat breakfast and lunch.

Snack-proof Tips
Here are some things you can do to stop the midnight snacking:
Make sure you eat a good breakfast and lunch.
If you feel like snacking, have a big glass of water first
Stay busy — a lot of nighttime eating is sparked by boredom. There are some great novels and films out there. Or, go for a nighttime ramble with the dog.
Keep PointsPlus value friendly snacks, like low-fat popcorn or rice cakes, handy for those times when you just have to treat yourself. To cure that crunch craving, try baby carrots.
"Establish regular meal times and patterns," says Stokes. "Erratic schedules and skipping meals, especially breakfast, set you up to overeat later in the day. I liken breakfast to fuel for a car. While we are able to run without proper fuel for a while, at a certain point each of us would 'crash' and start scarfing down any food within sight. That's when nighttime snacking comes in."

It's also important to understand the difference between true, physical hunger and emotional hunger or boredom. The urge to late-night snack usually comes from the latter and not the former.

"If you aren't physically hungry, then you may need to explore simple deterrents to eating," Stokes suggests. "One of the best is brushing your teeth and using a strong mouthwash. That will make anything you eat afterward taste bad. You can also go for a short walk, call a friend, answer email, organize your desk or just sit alone quietly for 10 minutes. Usually if you wait a few minutes, this desire to eat may subside. Lastly, you may just be thirsty. Thirst is easily confused with hunger. Have a sugar-free beverage and call it a night.”

However, if you are actually physically hungry, you should eat.

"Depriving yourself of food when you’re truly hungry can lead to binge eating later on," Stokes warns, "which is much, much worse than simply having a nighttime bowl of cereal."

Stokes also recommends a rice cake with a little cashew butter on it, a small apple with a slice of low-fat cheese, a cup of yogurt or even a handful of mixed nuts. (Just don't eat the whole jar.)

If, after all this, you just can't stop the night munching and you're waking up in the middle of the night and snacking, you might be suffering from a rare eating disorder called night eating syndrome. Albert Stunkard, MD, professor of psychiatry at the weight and eating disorders program at the University of Pennsylvania, sheds some light on this unusual condition.

"Night eating syndrome is characterized by overeating during the evening and waking at least three nights a week to eat," says Stunkard. "The evening overeating has to be at least 25 percent of the daily caloric intake after supper, and there has to be a minimum of three nighttime awakenings during the week. It's important to distinguish these awakenings from binges. The average caloric intake of a nighttime digestion is 280 calories, which is not a binge by any means."

If this describes you, then you should consult your physician. Treatments include a form of anti-depressant that works through serotonin, a neural transmitter, and cognitive behavior therapies.

White Bean Chili

White Bean Chili (Thank you Laura, Wells Fargo for passing it through Recipe Builder)

I used the McCormick White Chicken Chili Seasoning packet (recipe is on that). I find this with all the other seasoning packets in my grocery store.

1 pound of uncooked boneless skinless chicken breast (12 pps)
1 Tbsp of Olive Oil (4pps)
15oz can of white beans (like Northern White Beans) – undrained (11 pps)
1 packet of McCormick White Chicken Chili Seasoning (3 pps)
1 cup of Water

HEAT oil in large skillet on medium heat. Add chicken; cook and stir 3 to 5 minutes or until no longer pink.
STIR in Seasoning Mix, water and beans. Bring to boil; cover. Reduce heat and simmer 10 minutes, stirring occasionally. Serve with toppings, if desired.

Servings:
5 servings – 6 points plus
4 servings – 7 points plus

It’s very good and very easy to make.

PUMPKIN CHEESECAKE

PUMPKIN CHEESECAKE (Thank you Carolyn, Nonday, Columbia Center)
5 points per slice – serves 12
INGREDIENTS:
For crust:
Cooking spray
9 whole reduced-fat cinnamon graham crackers
3 Tbsp butter

Filling:
2 – 8 oz. low fat cream cheese
¾ C. sugar
16 oz. pumpkin pure
1 tsp cinnamon
¼ tsp ginger
¼ tsp nutmeg
dash of salt
2 eggs

Preheat over to 350 degrees. Spray a spring form pan with cooking spray.

Prepare crust:
1. Grind graham crackers until fine in a food processor or place crackers in a plastic bad and crush with rolling pin. Place crumbs in a small bowl.
2. Melt butter on stove-top or in microwave and pour over graham cracker crumbs. Mix with a fork until completely moistened.
3. Press crumbs evenly into bottom of prepared pan and place in refrigerator while preparing the filling.
Prepare filling:
NOTE: Have all ingredients at room temperature.
1. Combine softened cream cheese and sugar mixing at medium speed of electric mixer until well blended.
2. Blend in pumpkin, spices and salt. Mix well.
3. Add eggs, one at a time, mixing well after each addition.
4. Pour into pan with graham cracker crust and smooth surface if necessary. Bake at 350 degrees for 50 minutes.
5. Let cool completely, then loosen cake from rim of pan and remove. Serves 12.

eTools Benefits your Weight Loss Journey

How Using eTools Benefits Your Weight-Loss Journey

Article By: Elizabeth Josefsberg



Here's everything you ever wanted to know about eTools and why it is such a positive addition to your meeting-room experience.



eTools comprises several online features that help meetings members track and manage weight, activity and food intake. The site boasts thousands of articles that educate and motivate members when they are outside of the meeting room. It offers more than 3,3200 PointsPlus® value-friendly recipes and a tool to help members renovate their personal recipes, and even share them with the Community. There are fitness videos and workouts, as well as Success Stories and a thriving Community full of Blogs, Groups, Challenges and Message Boards. Even more conveniently, all these tracking options, and more, are available at your fingertips on our mobile apps.

These features were specifically created with the meetings member in mind. The Topic of the Week article that you're reading now is designed to echo the topic being discussed in meeting rooms around the country each week, to further educate and inspire members to succeed. It will also frequently link to articles and features that are discussed in your Weight Watchers Weekly magazine.

Recent research makes the strength of the eTools and meetings connection undeniable. It has been shown that people who attend Weight Watchers meetings and use eTools lose over 50 percent more weight than those who attend weekly meetings alone.* eTools gives members a place for helpful weight-loss tools between meetings. Take time to explore the site and think of the time spent as an investment in your weight-loss efforts.

Members who successfully use eTools suggest:
If you work at a desk all day, leave the website open, collapsed in your menu bar. Just open the Web page when you need to add your lunch to the Plan Manager. Or just use the mobile app!
Commit to reading one article per day and peruse the recipes for a few minutes for ideas and inspiration.
Be sure to subscribe to the weekly newsletter. It arrives in your inbox and reminds you to check out all of the great articles and recipes offered via eTools. Sign up here.
Read the Success Stories for additional motivation each week.
The Community is very helpful. When you post a question on the Message Boards, or ask for helpful tips, you get an answer almost immediately. You can get even more inspiration and interaction through Groups, Challenges and Blogs.
Use the Weight Tracker to chart your weight-loss progress. Seeing your weight loss as a graph can help you visualize just how far you have come!

Chicken with Balsamic Vinegar, Sweet Onions and Thyme

Chicken with Balsamic Vinegar, Sweet Onions and Thyme

Weight Watchers Recipe

Course: main meals
PointsPlus® Value: 5
Servings: 4
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Easy


The sweet onions deliciously balance the acidity of the vinegar sauce. Sautéed or steamed spinach would be great on the side.

Details Read all reviews (1687) Ingredients

3 Tbsp all-purpose flour
3/4 tsp table salt, divided
1/2 tsp black pepper, freshly ground, divided
1 pound(s) uncooked boneless skinless chicken breast, four 4 oz pieces
2 tsp olive oil
1 small vidalia onion(s), cut in half lengthwise, thinly sliced (about 2 cups)
1 cup(s) reduced-sodium chicken broth
2 Tbsp balsamic vinegar
1 Tbsp thyme, fresh, chopped, or less to taste
2 tsp butter

Instructions
On a plate, combine flour, 1⁄2 teaspoon salt and 1/4 teaspoon pepper. Dredge chicken in flour mixture and turn to coat; shake off any excess.


Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, flipping once, until golden and cooked through, about 7 minutes; remove to a serving plate and cover to keep warm.


Add onion to skillet; sauté over medium-high heat until lightly browned, about 4 minutes. Add broth, vinegar, thyme and remaining 1⁄4 teaspoon each salt and pepper. Bring to a boil; cook, stirring often, until onions are tender, about 5 minutes.


Remove skillet from heat and stir in butter until melted; spoon sauce over chicken. Yields 1 chicken breast and about 1/4 cup onion sauce per serving.
Notes
Don't have fresh thyme? Use 1/2 teaspoon of dried thyme instead.

Apple Braised Chicken (Thank you Teresa for finding it, I loved it!)

Weight Watchers Recipe

Course: main meals
PointsPlus® Value: 6
Servings: 4
Preparation Time: 20 min
Cooking Time: 35 min
Level of Difficulty: Easy


Simmering poultry in fat-free liquid is a moist, low calorie way to flavor food. Experiment with other types of broths and juices, too.

Details Read all reviews (361) Ingredients

2 tsp vegetable oil
1 pound(s) uncooked boneless skinless chicken breast, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion(s), sliced
2 medium apple(s), firm, cored and sliced
1 cup(s) apple cider
1 cup(s) fat-free chicken broth
1/2 tsp table salt
1/2 tsp ground ginger
2 tsp cornstarch

Instructions
In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.


Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.


Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.


In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.


Flavor Booster: Pears and chicken are an appealing combination. Substitute 2 ripe Bartlett or Comice pears, peeled, cored and diced for the apples, 1 cup sparkling pear cider for the apple cider and 1/4 teaspoon ground nutmeg for the ginger.

Rice Pudding

Thank you Lenora, Mount Airy!
Recipe: Rice Pudding
From the Kitchen of: Lenora

***********************************************************************
¾ t. unflavored gelatin 2 T. boiling water
¾ c. fat-free milk 1/3 c. cooked white rice
Ground Cinnamon to garnish 1 packet Weight Watchers French
Vanilla Smoothie Mix

In a small bowl or cup, sprinkle gelatin over boiling water, stir until completely dissolved. In blender, combine milk and Smoothie Mix, cover and process for 1 minute. Add dissolved gelatin, cover and process 1 minute longer. Stir in rice. Divide mixture into 2 individual dessert dishes, sprinkle portion lightly with cinnamon and chill until set.


Per serving: Fat .8 g, Fiber 2 g., Carbohydrates 18g, Protein 10 g. PointsPlus Value per serving 3

Salsa

Salsa (from Robin, Wells Fargo) thank you!

1 cucumber, seeded, skin on
1/4 onion
1/2 of any color pepper (I used 1/4 yellow and 1/4 red)
Jalapeno pepper, if desired, to taste
Garlic (fresh or dried), if desired, to taste
1 can of diced tomatoes, either plain or with green chilies, slightly drained (you want some liquid but not too much)
Lime juice, to taste
Cilantro (fresh or dried), to taste

Cut cucumber into 4 sections, and put pieces in a cuisinart-style chopper. Also add peppers, onion, and garlic. Blend until you have semi-small pieces, then add in the tomatoes and blend until it's the consistency you'd like. Pour into a bowl, and add lime juice and cilantro.

Chill, and serve with tortilla chips.

Also good on hamburgers, in omelets, on broiled fish, etc.

Pumpkin Sweet Potato Bisque

Pumpkin Sweet Potato Bisque Recipe (Thank you Freida, Mount Airy Wednesday)
An easy and delicious low calorie bisque, this fabulous Pumpkin and Sweet Potato Soup is a great idea for any meal. With akk the delicious autumn flavors we love, but with a lot less fat and calories.

Ingredients
2 large sweet potatoes
1 cup of canned pumpkin
3 cups fat free vegetable broth
1 small yellow onion, chopped
2 cups tomato juice
1/2 cup fat free plain Greek yogurt
2 tsp fresh ginger, minced
2 large cloves garlic, minced
1 1/2 tsp ground allspice
1 tsp salt
1/2 tsp black pepper
Instructions
Bake sweet potatoes in oven until fully cooked and soft inside.
Meanwhile, spray a large saucepan with non-fat cooking spray and set over medium-high heat.
Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes.
Add garlic and cook, stirring, about another minute or two.
Mix in tomato juice, ginger, allspice and salt & pepper. Adjust the heat so the mixture boils gently; cook for 10 minutes.
Meanwhile, peel the sweet potatoes and roughly chop. Place them in a food processor or blender along with broth and pumpkin. Puree until completely smooth.
Add the puree and Greek yogurt to the pot and stir well to combine. Heat until hot. Serve immediately.
Preparation time: 15 minute(s)

Cooking time: 1 hour(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 4

Culinary tradition: USA (General)

Entire recipe makes 4 servings
Serving size is about 1 3/4 cups
Each serving = 3 PointsPlus

PER SERVING: 188 calories; 1 g fat; 20 g carbohydrates; 8 g protein; 5 g fiber

Crockpot Chicken Portobello

Crockpot Chicken Portobello
3 portobello mushroom caps, sliced
2 garlic cloves, minced
3 1/2 to 4 lbs meaty chicken pieces, skinned
2 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp black pepper
1/4 cup reduced sodium chicken broth
1/4 cup dry white wine
1/2 cup light sour cream
1 tbsp Dijon mustard
2 cups shredded romaine lettuce
Fresh rosemary sprigs, (optional)

1. Place mushrooms and garlic in a 4 to 5 quart slow cooker.
Sprinkle chicken with dried rosemary, salt and pepper.
Place chicken on mixture in cooker. Pour broth and wine over mixture in cooker.

2. Cover and cook on LOW 5 to 6 hours or HIGH 2 1/2 to 3 hours.

3. Transfer chicken to a cutting board and shred meat using 2 forks. Transfer chicken and mushrooms to a serving platter lined with lettuce; discard cooking liquid.

4. For mustard cream:
In a small bowl combine sour cream and mustard. Serve mustard cream with chicken and mushrooms. If desired, garnish with fresh rosemary sprigs.

Yield: 6 servings
Serving Size= 1/6 of recipe

PointsPlus® Value: = 5 Per 1/6 serving

Bacon Deviled eggs

Bacon Deviled Eggs
10 eggs, hard-boiled
¾ cup Egg Beaters®
⅓ cup instant potato flakes, dry
¼ cup Smart Beat® Mayonnaise*
1 tbsp fresh chives, chopped
2 tsp Dijon mustard
¼ tsp Bacon Salt*, your choice of flavor
⅛ tsp black pepper
⅛ tsp ground red pepper
½ cup celery, finely diced
2 tbsp fresh parsley, chopped
3 slices Oscar Mayer® Precooked Bacon, heated and chopped

Cut cooked eggs in half lengthwise, remove yolks and discard. Place Egg Beaters® in microwave and cook for 1 minute or until cooked throughout. Place into a small bowl with potato flakes, *Smart Beat® Mayonnaise, chives, mustard, *Bacon Salts, black pepper, red pepper, celery and parsley and stir well. Spoon about 1 rounded tbsp of mixture into each egg white half. Sprinkle with chopped bacon.
Serves 10: PointsPlus® Value: 1

11 ways to get healthy at lunch

11 Ways to Get Healthy at Lunch

Article By: Laura Kalehoff www.weightwatchers.ca



Use your lunch hour for something other than scarfing down a salad. Here are some great ideas on how to take time out for your health.

Put that lunch break to work for you! Whether it's 30 minutes or a full hour, chances are your lunch break is the only time you'll get to yourself all day. Use it! Instead of managing your e-mail while you nibble on that turkey sub, improve your health.


Got a lot of time? Get moving! Use the midday hour to burn calories. Barely have any time? Concentrate instead on mental well being and increasing your energy for the rest of the afternoon. Here are some expert suggestions on how to put the kibosh on keyboard crumbs and pump up your energy level.

Got 45 Minutes?

Put one foot in front of the other. "Walking is free, and you already know how to do it," says Samantha Heller, RD, senior clinical nutritionist. Drive to a nearby high school or park with a co-worker, and spend 15 minutes briskly walking the track or trails. Make a weekly lunchtime commitment.

Be a video star. Why let a rainy day get in the way of exercise? Bring an exercise or yoga video to play in a free conference room, suggests Leslie Bonci, RD. Grab a couple of friends to join in, and enjoy brown-bag lunches together afterward.

Step it up a notch. "Pedometers are a fantastic incentive to get more exercise," says Keli Roberts, spokesperson for the American Council on Exercise. Aim for 10,000 steps a day. Choose a lunch destination that's a good 15-minute walk from your office and you're well on your way. Plus, the walk will break up your afternoon, and it may even quell your appetite.

Got 30 Minutes?

Engage your senses. "Everyone is entitled to nourishment without aggravation," says Bonci. So shut down your computer, put the phone on voicemail and focus on what you're eating. "You need to see, smell and taste it. If you don't take the time to enjoy it, you'll be looking for a chocolate bar later."

Take yourself to the cleaners. Instead of running errands in your car on the way home, run them on foot during lunch, Bonci suggests. Visit the drugstore, stationers and cleaners near your office. You'll tackle your to-do list—and vapourise calories.

Drink up! "I use my lunch hour as a way to catch up on my water intake," says Roberts. "I try to finish two 1.5 liter bottles every day."

Got 15 Minutes?

Pump it up. "It is possible to exercise at the office without taking up a lot of space or calling a lot of attention to oneself," Bonci insists. Her favourite way to pump up at work? Do bicep curls by looping one end of an elastic resistance band under your foot and slowly pulling the other end up with one arm.

Create your own decompression zone. Clear your head by closing your office door (if you have one), slipping on headphones, shutting your eyes and playing music that soothes you for 15 minutes, suggests France Largeman, spokesperson for the American Dietetic Association.

Got 5 Minutes?

Breathe easy. Anyone who's ever found herself face to face with a vending machine as a deadline approaches knows that stress can trigger mindless munching. Put yourself in the mindset to make healthy choices. Start your lunch hour by taking methodical, calming deep breaths, inhaling and exhaling to the count of five, repeating five times. "Deep breaths tell your body that everything will be okay," says Heller.

Roll with it. By the time lunch approaches, odds are you've already spent three hours staring into a computer monitor or talking on the phone—neither of which is doing your alignment any good. "Your shoulders are not supposed to be attached to your ears, your chin should not be resting on your breast bone," Heller says. Take some time to restore balance with some simple neck and shoulder rolls.

Make like a rabbit. Before you nibble a bit of your lunch, whip out a bag of carrots and some low-calorie salad dressing. Make your way through a portion of the bag—at least a cup. You'll make a serious dent on your veggie quotient for the day and on your appetite, too.

New Oil Sprayer

Spray away!

The new Weight Watchers Oil Sprayer makes portion control easy—without the mess!
It’s perfect for use on your cookware and bake-ware to prevent food from sticking, or use it to mist just about any food you’re roasting—meat, poultry, fish, and/or vegetables.
Ten pumps add up to 1 PointsPlus® value!
This useful kitchen tool can also help you meet the Weight Watchers Good Health Guideline for healthy oil.

Finding time for Weight Loss

Finding the Time for Weight Loss

Article By: Melissa Sperl


Don't let poor time-management get in the way of your success.


With all that you have going on, it may sometimes seem like it's crazy to try to fit in weight loss, too. After all, there's barely time for family and friends! And sometimes fast food is seriously the only option.

But are you wasting your time on clutter? Or by being a perfectionist, or by not delegating your work to other members of your family? Maybe you spend a lot of time procrastinating, or you've volunteered to do things you really don't want to do.

It's important to analyze your time-spending habits, because, often, one of the biggest hurdles on the way to a healthy lifestyle is a hefty lack of time. You need time to cook, exercise and make plans for healthy meals and snacks. So thinking about ways to save it is time well spent.

Save time, see success
You've probably heard your Leader or other Meetings members talking about the importance of planning. Spending a few minutes coming up with plans can actually save you time, because it can make you less likely to have to scramble for last-minute solutions.

So plan! And try these five time-tested time savers as well:


Prioritize. Make your health — and in particular your weight loss — the most important task on your list. Speaking of which…

Make lists! They'll help you organize your thoughts and put your plans into action.

Delegate. Once you know what you need to do and you've written it all down, ask your family for help. There's no reason you should have to do it all yourself.

Say "no." If there isn't enough time in your day for you to prioritize your health, you have too much on your plate. Which to-dos can you cut?

Find out how others save time. At your next Meeting, ask the friends around you how they do it. And check out the Success Stories for tips.

Oatmeal-Pecan Lace Cookies

Oatmeal-Pecan Lace Cookies

Course: desserts
PointsPlus® Value: 3
Servings: 18
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy


These nutty cookies are a cinch to make and taste fabulous. They're the perfect dessert recipe: quick and easy.

Ingredients

1 1/4 cup(s) rolled oats
1/2 cup(s) dark brown sugar, packed
1 tsp baking powder
1/2 cup(s) chopped pecans, finely chopped
1/8 tsp table salt
1/3 cup(s) regular butter, melted
1 large egg(s), beaten
1/2 tsp vanilla extract

Instructions
Preheat oven to 350ºF and cover 2 cookie sheets with parchment paper.


Mix oats, sugar, baking powder, pecans and salt together in a large bowl until well incorporated.


Add butter, egg and vanilla to oat mixture; mix well.


Drop teaspoonfuls of batter onto prepared cookie sheets and flatten each out, leaving at least 2-inches between each cookie.


Bake cookies until edges turn golden, about 8 to 12 minutes. Let cookies stand on cookie sheets for 2 minutes before removing to a cooling rack. Yields 2 cookies per serving.
Notes
You can substitute any kind of nut for the pecans.

Chocolate Mouse

Chocolate Mouse
from Weight Watchers cookbook Just 5
1/3 C FF half & half
2/3 C semisweet chocolate chips
3/4 C FF sour cream
1 tsp. coffee-flavored liqueur (like Kahlua)
1 1/2 C hulled and sliced strawberries
Microwave half and half in medium microwavable bowl on High until very hot, about 30 seconds. Stir in chocolate chips and a pinch of salt. Let stand about 2 minutes. Whisk until chocolate is melted and mixture is smooth. Let cool to room temp.
With electric mixer on high speed, beat sour cream and liqueur (if using) in medium bowl until light and fluffy, about 2 minutes. With rubber spatula, gently fold half of sour cream mixture into chocolate mixture, folding just until blended. Repeat with remaining sour cream. Cover and refrigerate until thoroughly chilled and set, at least 2 hours or up to 1 day. Scoop mousse into dessert bowls and top with strawberries.
Serving=1/2 cup mousse and 1/4 cup strawberries. 5 PointsPlus

Weight Watchers in ABC news September 8

Weight Watchers Members Lose Twice as Much Weight as Other Dieters
Here is the link to the video:
http://abcnews.go.com/Health/weight-watchers-effective-diet/story?id=14465015

Sept. 8, 2011
Weight Watchers' approach to dieting seems to tighten the belt more than other approaches to weight loss, according to a new study published in the Lancet.

The new research, which was funded by Weight Watchers International but conducted by the U.K. Medical Research Council, compared 772 overweight and obese adults in Australia, Germany and the U.K. Participants were randomly assigned to receive either 12 months of standard health care or a 12-month free membership to Weight Watchers.

"Our studies didn't compare different commercial weight-loss programs, but did test the general concept of whether the various schemes available might work better than the current standard care," Dr. Susan Jebb, lead author of the study, said during a presentation at the International Congress on Obesity. "Regardless of which commercial program people opt for, it's having a weekly weigh-in and support that seems to work. People are more likely to stick at it."

The study is not the first time the Weight Watchers regimen -- which is perhaps most famous for its points system -- has outperformed other strategies. In June, Weight Watchers topped the list of commercial diet plans ranked by U.S. News and World Reports.

In a May ranking by Consumer Reports, however, the weight-loss plan came in third. And those pounds have a price tag; charges can range up to $40 per month, depending on the plan customers choose.

Weight Watchers
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Still, the system, which typically includes weekly group meetings, weigh-ins, group discussion and behavioral counseling among its components, garners at least some degree of praise from many diet and nutrition experts.

"Everyone is going to lose some weight here because there is a calorie deficit," said Keith Ayoob, director of the nutrition clinic at the Children's Evaluation and Rehabilitation Center at the Albert Einstein College of Medicine. "But it's how you create it so people can comply to it that really makes a difference. People on Weight Watchers are probably more motivated to focus on long-term positive changes, and there's lots of peer encouragement."

"Blending sensible advice about diet and lifestyle with strong behavioral support, Weight Watchers, quite simply, works," said Dr. David Katz, founder of the Yale Prevention Center. "More attention to weight management in primary care is warranted. This study suggests that more attention can mean better outcomes."

In the most recent study, participants adhering to the Weight Watchers plan received the full range of services provided by the program, including access to Internet-based discussion boards and systems to monitor food intake and weight change, as well recipes and meal ideas. Those in the standard care group received weight loss advice and guidelines for treatment from their family physicians.

After 12 months, Weight Watchers participants lost an average of 11 pounds. Those who received standard care lost an average of 5 pounds.

Karen Miller-Kovach, Weight Watchers International's chief scientific officer, said that the study highlights Weight Watchers benefits when complemented with usual primary care.

"Weight Watchers [patients] were able to be much more engaged and benefited from the intense support the weekly meetings provided and made them feel more accountable for their weight loss efforts," said Miller-Kovach. "This reinforces the importance of group support for long-term behavioral change and sustainable weight loss."

Weight Watchers is a nutrition points-driven plan within a group support system that is meant to create healthy eating habits while encouraging exercise.

Katz noted that the better success rate in a group-based program highlights an issue that is often overlooked
Weight Watchers 'Decriminalizes' Eating
"Weight control is not really a 'clinical' issue," said Katz. "It plays out in parks and playgrounds, offices and schools, kitchens and cafeterias. While clinicians can, and should, be part of the solution, we can never be more than part of the solution."

And while no food is off-limits, a points system for foods allows a person to maintain portion control.

Why Weight Watchers Works Watch Video
"Weight Watchers sort of decriminalizes eating," said Ayoob. "It teaches how to play the hand you're dealt with in terms of weight and body image. And that seems to work for people."

About 1 billion people worldwide are overweight, and 300 million are obese, according to the World Health Organization. To solve the problem, nutrition experts note, even small incremental weight loss can dramatically change the landscape of the obesity epidemic, and the public health outcomes that come along with excessive weight.

Yum Yum Brownie Muffins

Yum Yum Brownie Muffins
2010 Hungry Girl. All Rights Reserved.

12 servings
1 (18 1/4-ounce) box devil's food cake mix
1 (15-ounce) can 100-percent pure pumpkin
Fresh berries, for serving, optional
Preheat the oven to 400 degrees F.

Pour cake mix into a large bowl and whisk to remove any lumps. Add pumpkin and stir until completely smooth and uniform.

Cook's Note: Do not add any other ingredients that may be mentioned on the cake mix box, like eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do not do this!

Place batter into a 12-cup muffin pan lined with foil baking cups and/or sprayed with nonstick spray. Place pan in the oven and bake until a toothpick inserted into the center of a muffin comes out clean, about 20 minutes.

Allow to cool slightly and then serve. Garnish with fresh berries, if using. Enjoy!

PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein

Dreammy Chocolate Peanut Butter Fudge

Dreamy Chocolate Peanut Butter Fudge
2011 Hungry Girl. All Rights Reserved.

36 servings
Ingredients
2 cups canned pure pumpkin
1 (18.3-ounce) box fudge brownie mix
2 tablespoons light chocolate syrup
2 tablespoons reduced-fat peanut butter, softened

Preheat the oven to 350 degrees F.
In a large mixing bowl, combine pumpkin with brownie mix and stir until smooth. Add chocolate syrup and stir until blended. The batter will be very thick, but don't add anything else!
Spray a square baking pan (9-inch by 9-inch works best) with nonstick spray. Spread the batter into the pan.
Then spoon peanut butter on top and use a knife to swirl it around.
Bake in the oven for 35 minutes. The batter will remain very thick and fudgy and it should look undercooked.
Allow the fudge to cool, then cover the pan with foil and refrigerate for at least 2 hours. Cut into 36 squares. Then get ready for a fudge frenzy!

PER SERVING (1/36th of recipe, 1 piece):65 calories, 1g fat, 57mg sodium, 13.5g carbs, 0.5g fiber, 9g sugars, 0.5g protein

Fancy 5 Minute Grilled Cheese

Fancy 5-Minute Grilled Cheese
2011 Hungry Girl. All Rights Reserved.

1 serving

2 slices light bread
1 wedge light spreadable Swiss cheese (recommended: The Laughing Cow Light)
1 piece jarred roasted red pepper (previously packed in water)
1 slice fat-free American cheese
1 tablespoon light whipped butter or light buttery spread, room temperature, divided
2 dashes garlic powder, divided

Spray a grill pan with nonstick spray and place over medium-high heat on the stove.

Lay bread slices on a flat surface, and evenly spread the cheese wedge onto one slice of bread. Slice red pepper into strips, and evenly place over the slice of bread spread with cheese. Top with the slice of cheese, followed by the other slice of bread.

Spread 1/2 tablespoon of butter onto the upward-facing slice of bread. Sprinkle with a dash of garlic powder.

Gently place the sandwich in the hot grill pan with the buttered side down. Carefully spread the remaining 1/2 tablespoon of butter onto the upward-facing side. Sprinkle with the remaining dash of garlic powder.

Cook until the cheese has melted and the bread is lightly browned, 1 to 2 minutes per side, flipping carefully. Eat your sandwich and enjoy it!

PER SERVING (entire recipe): 200 calories, 7.5g fat, 816mg sodium, 23.5g carbs, 5g fiber, 4.5g sugars, 11g protein

Recovering from Vacations

Community Talks: Recovering From Vacations
By Amanda Genge www.weightwatchers.com

Did you use your summer vacation as an excuse to indulge? Maybe you couldn't resist the cruise ship's all-you-can-eat buffet, or loaded up on too many pieces of boardwalk fudge or taffy. No matter how you strayed, don't wait to return to your healthy eating plan, say our Community Users – every day you put if off makes it harder to get back on track. Here are their best tips for making the transition a successful one:
Don't Avoid the Scale
Go straight back to weighing in, say our Community Users – even go to a meeting earlier in the week than normal to get right back in the groove.
"I think it's much better to know what the damage is and acknowledge it than to assume the worst," says PLAID11. "Maybe it won't be as bad as you think!"

"In the past, I avoided the scale whenever I knew it would go up because that, to me, meant I failed," says LEANJEAN50. "I wanted my weigh-in card to be PERFECT. Ironically, my avoiding the scale and the meeting ALWAYS led to me quitting! So I decided to weigh in each week and accept whatever the scale says."

Commit, Plan and Track
Make the promise to yourself before you even take the first steps. Then make grocery lists, prepare healthy snacks and meals, and write down every bite of food that passes through your lips.

"In the past, when I found the scale numbers creeping up, I'd get out my Week One book and read it as if I were new to Weight Watchers," says BLESSEDMOM99. "It's pretty motivational and inspiring."

"I think planning the meals for the day I will get back helps me a lot," says JODEAJOHNSON. "I post them on the fridge so that when I'm traveling, I can get right back on plan when I hit home base."

"Try to get back on track by doing one thing you stopped, like weighing and measuring food or journaling," suggests REGINAARTS. "Most importantly, plan your meals every morning before you even think about eating."

"I find bringing my lunch to work instead of buying is crucial," reports BRIDEOFCHUCKY2006. "If I already have my lunch with me, I'm not really tempted to eat anything else."

Get Up and Move
Exercise is not only a way to speed up weight loss of pounds put back on, but it will improve your mental outlook as well.

"The thing that helped me the most was exercise," says AMYLIZA. "The more I got out of the house to run, the better I felt – mentally and physically – about being back on plan."

"I find that after a day (or, let's be honest, a week or more!) of being out of control, it's important to try and exercise first thing in the morning," suggests LNELLW. "If I just make myself get out and take a 20, or even a 15-minute walk up and down the hills around my home, I am more motivated almost instantly. Early morning exercise heightens my awareness of my body and makes me feel like being healthier all day."

Think About the Big Picture
Weight gain over a vacation will not undo every bit of success you've had, so look at the grand scheme of things and move forward.

"My focus has shifted from losing the weight to learning how to maintain," says LEANJEAN50. "And that means accepting the various ups and downs along the way. There will always be vacations and paries and holidays. We all need to learn how to enjoy these (without the guilt) and to get right back on plan ASAP to prevent the inevitable downward spiral that happens when we give up on ourselves and our goals."

"A gain over one week is not going to set you back," says LORBUS2. "Learn from it and move on. That's the biggest lesson I'm learning on Weight Watchers. There will always be these setbacks but it's nipping the behavior in the bud sooner than later that will make all the difference."

Prepare for Next Time
The best advice, many posters agree, is to not stray in the first place.

"Next vacation, plan ahead," says RPERTHEL. "I love to go on vacations that include a lot of exercise and good eating. Now vacations are not an excuse to overeat and stop exercising – in fact, they're quite the opposite."

"Exercise works on vacation, too!" says LJSMITH2004. "You can add exercise by renting bicycles, attending local Pilates or yoga classes, and walking, walking, walking – I tried this for teh first time on a recent beach trip to California and it made me feel so much more in control while on the trip. I made healthier food choices and when I wanted to splurge, I didn't feel out of control, because I was still earning activity POINTS® values."

Oven Baked Skinny Shredded Barbecue Chicken Sandwiches

Oven Baked Skinny Shredded Barbecue Chicken Sandwiches, No Crock Pot Necessary!
Ingredients for Chicken
2 pounds boneless, skinless chicken breasts
1 large onion, thinly sliced
1 (18 oz) bottle of Sweet Baby Ray’s Honey Barbecue sauce or your favorite

Ingredients for Coleslaw
6 cups shredded white cabbage, 1 (10 oz) bag
1 cup shredded carrots
¾ cup scallions, chopped
4 tablespoons light mayonnaise, we like Best Foods (Hellman’s) Light
1 tablespoon plus 2 teaspoons apple cider vinegar
2½ tablespoons spicy brown mustard
1 tablespoon honey
¼ teaspoon prepared white horseradish
2 packages Oroweat’s Honey Wheat Sandwich Thins, see shopping tip

1. Preheat oven to 325 degrees. Place chicken breasts in a roasting pan or rectangular Pyrex baking dish.
Arrange sliced onions over the chicken, then pour the barbecue sauce over top, reserving 1 cup for later.
Cover the baking dish/pan tightly with foil and place in the oven. Cook chicken for 1 hour, remove foil and
cook for about 10 minutes longer until chicken is fork tender.
2. In the meantime, prepare the coleslaw-In a large bowl add the cabbage, carrots and scallions. In a small
bowl mix together the dressing ingredients. Refrigerate the coleslaw and dressing separately until ready to
serve. Don’t toss until serving to keep coleslaw crisp and crunchy, not soggy.
3. Remove the chicken to a plate or cutting board. Using two forks, pull the chicken breasts apart to shred
the meat. Place the shredded chicken back in the pan, add the reserved 1 cup barbecue sauce and toss the
chicken well to thoroughly coat in the sauce that’s remaining in the pan
4. Serve the pulled chicken warm. Place on the bottom of each sandwich thin ½ cup barbecue shredded
chicken. Add onion, ¾ cup slaw and top with sandwich thin.
5. If you have any leftovers, the shredded chicken freezes great.
Makes 12 sandwiches
Weight Watchers POINTS PLUS 6

Morning Waffle Dip

Morning Waffle Dip
1 slice center-cut bacon or turkey bacon
1/2 cup fat-free liquid egg substitute
2 frozen low-fat waffles
1 slice fat-free American cheese
1/4 cup sugar-free pancake syrup

Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Set aside.
To make the egg patty, spray a microwave-safe bowl with nonstick spray. Add egg substitute and microwave for 1 minute. Gently stir, and then microwave for 1 additional minute. Set aside.
Toast the waffles, and then place them side-by-side on a plate. Immediately top one waffle with cheese.
Transfer the egg patty from the bowl onto the cheese-topped waffle.
Break the bacon in half and place over the egg patty. Finish it off with the other waffle.
Cut your sandwich in half and serve with syrup for dipping. Dig in, you!

PER SERVING (entire recipe) 299 calories, 5g fat, 1,075mg sodium, 43.5g carbs, 3g fiber, 5g sugars, 23.5g protein You can calculate the PPV per serving with your PP calculator.
2011 Hungry Girl. All Rights Reserved.

Food Facts

Food Facts: How To Read the Nutrition Fact Label

Article By: Julie Upton



We'll point you toward the parts of a food's label you need to see, and show you how to navigate the rest of it.


When you're losing weight with Weight Watchers, it's necessary that you know your way around all those abbreviations and numbers listed on food labels. The PointsPlus™ values for thousands of foods are available to subscribers in our database, but occasionally you'll have to figure out one on your own, or using the PointsPlus calculator. In those cases, you'll need to look for the serving size, protein, total carbohydrate, total fat, and fiber.



Serving size
This is what the FDA says is a standard serving, which is uniform across product categories, making it easier to comparison shop. What you need to know is that the amount of nutrients is given per serving, and servings are often a fraction of the package contents. You need to multiply the information given by the number of servings you actually eat.

Servings per container
This is the number of servings in the entire package. For example, a 20-ounce bottle of soda holds 2 1/2 servings. If you drink it all (and who doesn't?), that means that you have to multiply the number of calories — and other nutrition facts — by 2 1/2.

Percent of daily value (%DV)
These percentages indicate how much of each nutrient one serving provides as part of a 2,000-calorie diet. If you eat 1,200 or 3,000 calories a day, this percentage would be adjusted up or down. Five percent or less of the %DV is considered low, whereas 20% or more is considered high.

Protein
This is the amount of total protein the food contains measured in grams. The Percent Daily Value (%DV) for protein is 50 grams.

Total carbohydrate
This is the amount of total carbohydrate per serving measured in grams. It includes sugars plus complex carbohydrates that are more slowly digested.

Total fat
This is the total fat per one serving in grams. (Worth noting: fat provides the most calories of any nutrient.)

Dietary fiber
This is the amount of soluble and insoluble fiber (indigestible forms of carbohydrate) per serving. Fiber is found primarily in fruits, vegetables, nuts, seeds, whole grains and beans. Look for foods that are high in %DV for fiber.

What about the rest of the numbers?
There's a lot of other info on the labels. To help you decipher the terms and focus on factors that are important to you, keep reading.

Calories
This is the amount of calories per FDA standard serving.

Calories from fat
Each gram of fat provides 9 calories so you can figure out the total fat calories in the product by multiplying the total grams of fat by 9.

Saturated fat
Saturated fats, which are found in meat, poultry, fish, baked goods and tropical oils, increase risk of heart disease. The American Heart Association (AHA) recommends no more than 7% of daily calories come from saturated fat, which is 15.5 grams of saturated fat per day. Opt for foods that have a low %DV of saturated fat.

Trans fats
Trans fats are even more harmful for the heart than saturated fats. The AHA recommends only up to 1% of total calories from trans fats. On a 2,000-calorie diet, that would be 2 grams. The food label does not list a %DV for trans fats.

Monounsaturated and polyunsaturated fat
These are "good" unsaturated fats that may protect your heart when consumed in place of foods that contain saturated or trans fats. Labels may list these fats, but are not required to do so. If the label doesn't list poly- or monounsaturated fats, subtract the sum of the trans and saturated fat from total fat to calculate the grams of monos and polys.

Cholesterol
Dietary cholesterol, which should be limited for heart health, is found in meats, dairy products and in shrimp and egg yolks. The AHA recommends no more than 300 milligrams per day of cholesterol.

Sodium
The amount of sodium and the %DV should not exceed the 2,400 milligram-per-day limit set by the FDA.

Sugars
These are part of the grams of total carbohydrate but are the natural and added sugars per serving. There is no %DV for sugars. Choose foods that keep sugars low relative to total carbohydrate and fiber.

Vitamins and minerals
Food label are required to include Vitamin C, Vitamin A, Calcium and iron in terms of %DV that the serving provides. They sometimes also list additional vitamins and minerals. Look for foods that provide micronutrients to your diet.

Ingredients
The ingredient list includes all elements in a product listed by weight in descending order of amount contained in the product.

Supermarket Psychology

Supermarket Psychology
Article By: Roz Lewis



Your supermarket employs clever strategies to encourage shoppers to spend more; how can you keep control of your wallet and your waistline?


Have you ever gone shopping hungry and come out of the supermarket in shock, having spent far more than you thought you were going to? Or found yourself staring at products in your home, thinking, why on earth did I put that in my cart? If so, then you've succumbed to supermarket psychology, the marketing tactics that are employed by stores to get people like you to buy more products than you really need.

Marketing expertise
Supermarkets have been employing marketing experts and psychologists to design their stores for many years. The simple plan is to entice you to buy lots of goodies; whether or not you actually need them is beside the point.

Recognize the following devices?
An in-store bakery: The smell of freshly baked bread is designed to make us hungry and get us spending.
Produce near the front door: Fresh food looks best in natural light, hence you find these areas near the opening to the supermarket.
Hidden staples: Milk and bread are set far apart from the entrance and each other, to encourage consumers to walk through all parts of the store.
The "end cap" trick: Special displays at the end of the aisles, known as end-caps, are laden with offers; shoppers notice them more than regular displays.
Eye-catching at eye level: More expensive items with higher profit margins are placed at eye level, while the shop's basics range will be on the floor — companies actually pay more to have their products at eye level, as shoppers are considered "lazy" and will see them first.

David Lewis, a consumer psychologist and author of The Soul of the New Consumer: Authenticity, What We Buy and Why in the New Economy (Nicholas Brealey Publishing Ltd.) has spent 15 years analyzing how we buy. He says, "Nothing is left to chance. From the width of the aisles (planned so that you are prevented from bumping into other people, but aren't so wide that you can't get your hands on products) to the music (composers even spend their lives writing music designed to entice shoppers to buy more goods), a supermarket is a place where a consumer and his money are meant to part company. Remember that a supermarket is a bit like a machine; its mission is to get you to spend, so to counter this, you need to keep your wits about you."

The supermarkets have vast amounts of data about our shopping habits from point of sale, loyalty card databases and market research data that are given to psychologists and the retail geographers to create an optimum store layout.

So can you avoid the pitfalls of supermarket psychology? Yes, if you keep your wits about you and observe the following guidelines.
Go in with a list and stick to it
Eat before you go shopping
Stick to buy one, get one free offers and fresh produce markdowns; don't get sucked into complicated special offers — they are often misleading
Check if generic brand products are as cheap and as good as branded — sometimes they aren't
Consider shopping online — you won't be tempted by in-store marketing

SIMPLE PEACH CRISP

Simple Peach Crisp

1/2 cup quick oats
1/2 cup packed brown sugar
1/4 cup all purpose flour
1 tsp cinnamon
2 tablespoons butter
10 medium peaches
2 tbsp white sugar

1. Cut the peaches into slices and place in a pie plate. Sprinkle 2 tbs of white sugar over peaches.
2. Mix oats, brown sugar, flour and cinnamon in a bowl. Cut 2 tablespoons of butter into small pieces and use two forks or a pastry cutter to mix butter into oat mixture.
3. Cover the peaches with the oat mixture.
4. Bake at 350 degrees for 40 minutes.
Makes 6 servings, PointsPlus® Value per serving: 4

EGGPLANT CASSEROLE

EGGPLANT CASSEROLE - Thank you INA MAYNE from Mt.Airy

POINTSPLUS VALUE: 8
SERVINGS:4

INGREDIENTS
6 SERVINGS MORNING STAR CRUMBLE- 1 BAG
6 SERVINGS HUNT SPAGHETTI SAUCE-1 CAN
1 CUP 2% MILK REDUCED FAT NATURAL SHREDDED CHEESE-MOZZARELLA CHEESE
2 LARGE EGGPLANTS


INSTRUCTIONS
PEAL AND SLICE EGGPLANT ABOUT 1/2 INCH THICK
SPRAY COOKIE SHEET WITH OLIVE OIL PAM
PLACE EGGPLANT ON SHEET AND SPRAY THEM WITH PAM ALSO

BAKE AT 400 DEGREES FOR 30 MIN. WHEN DONE LET COOL
SPRAY A 8X8 CAKE PAN WITH PAM AND BEGIN TO LAYER
TOP WITH CHEESE
RETURN TO OVEN 350 DEGREES FOR ABOUT 20 MINS

TIPS
THIS CAN BE A MAKE AHEAD MEAL. .IT FREEZES WELL.
YOU CAN ALSO ADD EXTRAS LIKE PEPPERS ,ONIONS,HERBS,ETC

Super Cheesy Squash

Super Cheesy Squash
2 teaspoons extra-virgin olive oil
2 pounds zucchini or summer squash, (about 4 medium), sliced 1/4 inch thick rounds or triangles
Freshly ground salt & pepper, to taste

1/2 cup finely shredded Parmesan cheese or spice it up with pepperjack, (1 ounce)
1. Heat oil in a large nonstick skillet over medium heat. Add zucchini/squash and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 5-10 minutes. Remove from heat, sprinkle with salt and pepper; stir to combine.
2. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
Makes four 3/4 cup servings, PointsPlus® Value per serving: 1

Lose for Good 2011

Get Ready for the LOSE FOR GOOD campaign!



Weight Watchers® fourth annual Lose For Good campaign kicks off August 28 and runs
through October 15. As members across the country lose weight and participate in other
activities during the campaign, Weight Watchers will donate money, up to $1 million, to
Share Our Strength® and Action Against Hunger, charitable organizations that help feed
hungry kids and families in the United States and around the world.

What is Meatless Monday?

A quick taste of Meatless Monday
www.meatlessmonday.com
WHAT IS MEATLESS MONDAY?

An international movement to help people reduce their meat consumption by 15% to improve personal health and the health of the planet. We are a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins Bloomberg School of Public Health.

WHY MEATLESS?

On average, Americans consume 8 ounces of meat per day – 45% more than the USDA recommends. Going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help limit your carbon footprint and save precious resources like fresh water and fossil fuel.

WHY MONDAY?

Multiple studies have shown that periodic health prompts lead to positive behavior change. Monday is the beginning of the week, making it the perfect time to reevaluate our choices and set our intentions for the coming days. With a Meatless Monday, you have a scheduled, recurring reminder to start your week off on a nutritious note. And if this Monday passes you by, next week is another opportunity to focus on health!



FOR YOUR HEALTH

REDUCE HEART DISEASE Beans, peas, nuts and seeds contain little to no saturated fats. Reducing saturated fats can help keep your cholesterol low, and cut risk of cardiovascular disease.

LIMIT CANCER RISK Hundreds of studies suggest that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption is associated with colon cancer.

FIGHT DIABETES Research suggests that plant-based diets– particularly those low in processed meat – can reduce your risk of type 2 diabetes.

CURB OBESITY People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A plant-based diet is a great source of fiber (absent in animal products). This makes you feel full with fewer calories, ie. lower calorie intake and less overeating.

LIVE LONGER Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.

IMPROVE YOUR DIET Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes



FOR YOUR WALLET

CUT WEEKLY BUDGETFood prices continue to rise. Current increases are especially sharp in packaged items and meat, which require extra expenses like feed and transportation. Forgoing meat once a week is a great way to cut the weekly budget.

CURB HEALTHCARE SPENDINGTreatment of chronic preventable diseases accounts for 70% of total U.S. healthcare spending. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.



FOR OUR PLANET

REDUCE CARBON FOOTPRINTThe UN estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that accelerate climate change.

MINIMIZE WATER USAGEThe water needs of livestock are huge, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef.

REDUCE FUEL DEPENDENCEOn average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. (compared to 2.2 calories of fossil fuel for plant-based protein).



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