The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein -- PointsPlus® Value: 2
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
Saturday, April 30, 2011
Mexican Fiesta (5 de Mayo)
When you’re watching your weight, the prospect of going to a Mexican restaurant can seem more frustrating than fiesta. First you have to face a never-ending basket of deep-fried tortilla chips. Then there’s the menu, full of landmines like chimichangas (deep-fried burritos) and one of the unhealthiest salads ever dreamed up by man, served up in a deep-fried edible bowl. They even fry innocent, low PointsPlus™ value beans. Add a couple of judgment-clouding margaritas to the mix and it’s easy to see why temptation (and sour cream) can easily win out over reason.
Of course, you don’t want to go out for a delicious meal and not order the food you want to eat just because it might not be the healthiest option. “If you know you’re going to a Mexican restaurant, the point is to plan ahead and account for it,” says WeightWatchers.com nutritionist Leslie Fink, M.S. R.D.
To help you order sensibly, keep these strategies in mind as you browse the menu:
Resist the chips! As soon as you sit down, odds are you’ll be faced with an overflowing basket of warm, crisp tortilla chips. Mmmmm…but just 12 of these will set you back about four PointsPlus values — and who can easily stop after just a handful? To help you limit your intake, “don’t go out hungry,” advises Fink. “Or chew a piece of gum before the meal to make them less appealing.“ If you must munch, be mindful and count every single chip — they can add up quickly.
Chef’s tip: Mary Sue Milliken, chef and co-owner (with Susan Feniger) of Border Grill restaurant in Santa Monica, CA, suggests asking for warm corn tortillas instead of chips: “They have that toasted corn flavor without the fat, and you can tear off pieces to enjoy with salsa.” (Two 6” corn tortillas have a PointsPlus value of 2.)
Pay attention to portion size. An entrée may be enough food to feed two (or even three!) people. Save calories — and money — by splitting the meal with someone, or ordering an appetizer portion instead. Another option is to ask for a couple of a la carte tacos (your best bet: shrimp or chicken in a soft tortilla) instead of a full meal with all the side dishes.
Don’t be veggie-shy. Swap rice and refried beans for a helping of grilled peppers and onions or a side salad (undressed), or even a side order of plain old black beans. Higher-end restaurants may even be willing to serve fresh vegetables instead of chips with the salsa if you ask. If it’s a salad you crave, skip the edible tortilla bowl and save yourself 8 PointsPlus™ values right there.
Focus on fresh and flavorful. “Authentic Mexican cuisine is very produce-heavy,” says Border Grill’s Feniger. “At our restaurants, we don’t use a ton of cheese or cream.” Milliken agrees: “The food is packed with potent flavors, so you don’t need added fat to make it taste good.” They both suggest seeking out dishes that feature meats and fish prepared simply with lots of vegetables, herbs and spices.
Speak up if you have special requests. Ask for salsa or pico de gallo instead of an oily salad dressing or cheese sauce. Order your fajitas with only one tortilla so you can save PointsPlus values and enjoy the rest of the filling on its own. Find out if they can bring sour cream and guacamole out on teaspoons instead of in a bowl or cup. All these little changes together will save you a lot of fat and calories.
Sip smarter. Be wary of frozen drinks, which are packed with sugar — and calories. A glass of sangria (PointsPlus value of 3) is better option than a margarita, which has a PointsPlus value of 9.
Don’t let dessert be your downfall. So you’ve made it through the meal and you want to have a little treat. Fried ice cream, a popular dessert option at some chain Mexican restaurants (although it’s not truly a traditional Mexican sweet) will set you back a whopping 12 PointsPlus values. Flan, a creamy custard with caramel sauce, also packs a hefty PointsPlus value punch of 9 per serving. Instead, consider ordering a couple of sopapillas, fried dough sprinkled with sugar — they have a surprisingly low PointsPlus value of 3 for two small pieces. Opt for honey instead of chocolate sauce for dipping, and savor the sweet taste of restraint.
Of course, you don’t want to go out for a delicious meal and not order the food you want to eat just because it might not be the healthiest option. “If you know you’re going to a Mexican restaurant, the point is to plan ahead and account for it,” says WeightWatchers.com nutritionist Leslie Fink, M.S. R.D.
To help you order sensibly, keep these strategies in mind as you browse the menu:
Resist the chips! As soon as you sit down, odds are you’ll be faced with an overflowing basket of warm, crisp tortilla chips. Mmmmm…but just 12 of these will set you back about four PointsPlus values — and who can easily stop after just a handful? To help you limit your intake, “don’t go out hungry,” advises Fink. “Or chew a piece of gum before the meal to make them less appealing.“ If you must munch, be mindful and count every single chip — they can add up quickly.
Chef’s tip: Mary Sue Milliken, chef and co-owner (with Susan Feniger) of Border Grill restaurant in Santa Monica, CA, suggests asking for warm corn tortillas instead of chips: “They have that toasted corn flavor without the fat, and you can tear off pieces to enjoy with salsa.” (Two 6” corn tortillas have a PointsPlus value of 2.)
Pay attention to portion size. An entrée may be enough food to feed two (or even three!) people. Save calories — and money — by splitting the meal with someone, or ordering an appetizer portion instead. Another option is to ask for a couple of a la carte tacos (your best bet: shrimp or chicken in a soft tortilla) instead of a full meal with all the side dishes.
Don’t be veggie-shy. Swap rice and refried beans for a helping of grilled peppers and onions or a side salad (undressed), or even a side order of plain old black beans. Higher-end restaurants may even be willing to serve fresh vegetables instead of chips with the salsa if you ask. If it’s a salad you crave, skip the edible tortilla bowl and save yourself 8 PointsPlus™ values right there.
Focus on fresh and flavorful. “Authentic Mexican cuisine is very produce-heavy,” says Border Grill’s Feniger. “At our restaurants, we don’t use a ton of cheese or cream.” Milliken agrees: “The food is packed with potent flavors, so you don’t need added fat to make it taste good.” They both suggest seeking out dishes that feature meats and fish prepared simply with lots of vegetables, herbs and spices.
Speak up if you have special requests. Ask for salsa or pico de gallo instead of an oily salad dressing or cheese sauce. Order your fajitas with only one tortilla so you can save PointsPlus values and enjoy the rest of the filling on its own. Find out if they can bring sour cream and guacamole out on teaspoons instead of in a bowl or cup. All these little changes together will save you a lot of fat and calories.
Sip smarter. Be wary of frozen drinks, which are packed with sugar — and calories. A glass of sangria (PointsPlus value of 3) is better option than a margarita, which has a PointsPlus value of 9.
Don’t let dessert be your downfall. So you’ve made it through the meal and you want to have a little treat. Fried ice cream, a popular dessert option at some chain Mexican restaurants (although it’s not truly a traditional Mexican sweet) will set you back a whopping 12 PointsPlus values. Flan, a creamy custard with caramel sauce, also packs a hefty PointsPlus value punch of 9 per serving. Instead, consider ordering a couple of sopapillas, fried dough sprinkled with sugar — they have a surprisingly low PointsPlus value of 3 for two small pieces. Opt for honey instead of chocolate sauce for dipping, and savor the sweet taste of restraint.
Shake Up your Measl
Shake Up Your Meals!
Article By: Michelle Fowler
It's a great philosophy to live by — and an even better one to eat by.
Eating the same old tuna sandwich for lunch every day is, well, dull — and not a very good way to keep yourself satisfied while trying to eat wholesome, nutritious meals. So mix things up a bit!
Pieces of the (meal) puzzle
You probably know that adding variety to your menus will help make the Weight Watchers PointsPlus&174 program even easier to follow. Imagine that you have a jigsaw puzzle in front of you — but this is no ordinary jigsaw puzzle; this one has many different solutions. Now imagine that each puzzle piece has a different food on it: whole-wheat pasta, chicken, a potato, tuna, fat-free mayo, salsa, ginger, olive oil – you name it! Now how can you put the puzzle pieces together to mix up your ordinary menu routine and add some variety?
You might want to top the baked potato with salsa, mix the chicken with the fat-free mayo and ginger for some chicken salad with zing, or mix the tuna and olive oil in with some whole-wheat pasta for a quick tuna-pasta salad that's very different from that boring tuna sandwich! It's your puzzle to solve however you want.
For more exciting ways to spice up your daily menu, check out our Recipe Search, browse through Weight Watchers Magazine or check out Weight Watchers cookbooks.
Article By: Michelle Fowler
It's a great philosophy to live by — and an even better one to eat by.
Eating the same old tuna sandwich for lunch every day is, well, dull — and not a very good way to keep yourself satisfied while trying to eat wholesome, nutritious meals. So mix things up a bit!
Pieces of the (meal) puzzle
You probably know that adding variety to your menus will help make the Weight Watchers PointsPlus&174 program even easier to follow. Imagine that you have a jigsaw puzzle in front of you — but this is no ordinary jigsaw puzzle; this one has many different solutions. Now imagine that each puzzle piece has a different food on it: whole-wheat pasta, chicken, a potato, tuna, fat-free mayo, salsa, ginger, olive oil – you name it! Now how can you put the puzzle pieces together to mix up your ordinary menu routine and add some variety?
You might want to top the baked potato with salsa, mix the chicken with the fat-free mayo and ginger for some chicken salad with zing, or mix the tuna and olive oil in with some whole-wheat pasta for a quick tuna-pasta salad that's very different from that boring tuna sandwich! It's your puzzle to solve however you want.
For more exciting ways to spice up your daily menu, check out our Recipe Search, browse through Weight Watchers Magazine or check out Weight Watchers cookbooks.
Sunday, April 24, 2011
Quote of the week
IF YOU BITE IT YOU WRITE IT
IF YOU SNACK IT YOU TRACK IT
IF YOU NIBBLE IT YOU SCRIBBLE IT
IF YOU DRINK IT YOU INK IT
AND
GRAB YOUR PENCIL BEFORE YOUR UTENSIL
BECAUSE
IF IT GOES IN YOUR SMACKER
GOES IN YOUR TRACKER.
IF YOU SNACK IT YOU TRACK IT
IF YOU NIBBLE IT YOU SCRIBBLE IT
IF YOU DRINK IT YOU INK IT
AND
GRAB YOUR PENCIL BEFORE YOUR UTENSIL
BECAUSE
IF IT GOES IN YOUR SMACKER
GOES IN YOUR TRACKER.
Friday, April 22, 2011
Spicy Black Bean Soup
Spicy Black Bean Soup Favorites
Course: soups
PointsPlus™ Value: 4
Servings: 8
Preparation Time: 20 min
Cooking Time: 30 min
Level of Difficulty: Moderate
The key to thickening this soup without flour? Pureeing some of the beans before cooking it. You'll love the stick-to-your-ribs texture that results.
1 spray(s) cooking spray
1 medium onion(s), finely chopped
4 clove(s) (medium) garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp Durkee Ground Cumin Seed, or other brand
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilis, such as Rotel Tomatoes
11 oz canned yellow corn, drained
Instructions
Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
Place second can of beans and broth in blender and puree until smooth; add to stockpot.
Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.
Course: soups
PointsPlus™ Value: 4
Servings: 8
Preparation Time: 20 min
Cooking Time: 30 min
Level of Difficulty: Moderate
The key to thickening this soup without flour? Pureeing some of the beans before cooking it. You'll love the stick-to-your-ribs texture that results.
1 spray(s) cooking spray
1 medium onion(s), finely chopped
4 clove(s) (medium) garlic clove(s), minced
45 oz canned black beans, undrained, divided (three 15 oz cans)
1/2 tsp red pepper flakes, or to taste
1 tsp Durkee Ground Cumin Seed, or other brand
14 1/2 oz fat-free chicken broth, or vegetable broth
10 oz canned tomatoes with green chilis, such as Rotel Tomatoes
11 oz canned yellow corn, drained
Instructions
Coat bottom of a large stockpot with cooking spray. Add onion and garlic and cook, stirring frequently, until onions are soft but not brown, about 5 minutes.
Place one can of beans in blender; add sautéed onion mixture, red pepper flakes and cumin. Cover and blend on high until smooth, about 30 seconds. Pour mixture back into stockpot.
Place second can of beans and broth in blender and puree until smooth; add to stockpot.
Stir third can of beans (do not puree first), tomatoes and green chilies, and corn into stockpot. Bring to a boil, lower heat to medium and simmer for 20 to 25 minutes. Yields about 1 1/2 cups of soup per serving.
Skillet Chicken Cutlets with Mushrooms
Skillet Chicken Cutlets with Mushrooms
Ingredients
1 1/2 lbs chicken cutlets
3/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
4 tablespoons fresh lemon juice, divided
2 teaspoons olive oil
1 cup fresh button mushrooms, sliced
2 tablespoons Italian parsley, chopped
2 teaspoons whole capers
lemon slices, for garnish
Directions
Season chicken with salt and pepper.
Drizzle with 2 tbsp lemon juice.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken and mushrooms and cook chicken for 2 to 3 minutes per side or until golden brown and until mushrooms are softened.
Add remaining 2 tbsp lemon juice, parsley and capers and cook for 2 more minutes.
Garnish with lemon slices before serving.
6 servings
PointsPlus® Value: 4
Ingredients
1 1/2 lbs chicken cutlets
3/4 teaspoon sea salt
1/4 teaspoon fresh ground black pepper
4 tablespoons fresh lemon juice, divided
2 teaspoons olive oil
1 cup fresh button mushrooms, sliced
2 tablespoons Italian parsley, chopped
2 teaspoons whole capers
lemon slices, for garnish
Directions
Season chicken with salt and pepper.
Drizzle with 2 tbsp lemon juice.
Heat oil in a large nonstick skillet over medium-high heat.
Add chicken and mushrooms and cook chicken for 2 to 3 minutes per side or until golden brown and until mushrooms are softened.
Add remaining 2 tbsp lemon juice, parsley and capers and cook for 2 more minutes.
Garnish with lemon slices before serving.
6 servings
PointsPlus® Value: 4
Quote of the week
"Making it in life is kind of like busting broncos. You're going to get thrown a lot.
The simple secret is to keep getting back on."
The simple secret is to keep getting back on."
Collect Yourself
Collect Yourself
Article By: Michelle Olson
Even when you feel totally stressed and overwhelmed, bring some calm into your life. It's for the sake of your weight-loss success!
Have you ever found a special shell on the beach during a vacation? If you have, you might have brought it home as a reminder of a peaceful, relaxing time. When staying on your weight-loss plan seems stressful, reminders of those serene feelings can help you achieve success. Here's how you can harness positive memories to help you.
Collect yourself
You're probably familiar with Anchoring, a powerful resource from Weight Watchers Tools for Living. Anchoring to a calming memento such as a seashell, a pebble or a leaf is a great way to find solace in the rush of your day-to-day life. Just close your eyes and center yourself. A sense of stillness and tranquility can save your sanity and help keep your weight-loss efforts on track.
And it doesn't take a lot of time. Just 10, 20 or 30 minutes of being absolutely alone without distractions like phones, computers, children and bosses can be effective.
Here are some calming ideas if you have…
10 minutes: Find a quiet place — perhaps in your car or in the bathroom — where no one can bother you. Focus on Anchoring to a memento or memory of a calm and peaceful time. Close your eyes, relax your jaw, breathe and recall the feelings of being in that serene time and place.
20 minutes: Leave your to-do list and cell phone behind and take a 20-minute walk. Instead of focusing on your neighborhood or allowing your mind to race, focus on your anchor.
30 minutes: Try a few relaxing yoga poses. If you're not familiar with yoga, take a bath, dance to a favorite song or participate in another physical activity that you enjoy.
Whenever your weight-loss efforts start to overwhelm you, use Anchoring to regain your focus. It's the best way to stay on plan for life.
--------------------------------------------------------------------------------
Article By: Michelle Olson
Even when you feel totally stressed and overwhelmed, bring some calm into your life. It's for the sake of your weight-loss success!
Have you ever found a special shell on the beach during a vacation? If you have, you might have brought it home as a reminder of a peaceful, relaxing time. When staying on your weight-loss plan seems stressful, reminders of those serene feelings can help you achieve success. Here's how you can harness positive memories to help you.
Collect yourself
You're probably familiar with Anchoring, a powerful resource from Weight Watchers Tools for Living. Anchoring to a calming memento such as a seashell, a pebble or a leaf is a great way to find solace in the rush of your day-to-day life. Just close your eyes and center yourself. A sense of stillness and tranquility can save your sanity and help keep your weight-loss efforts on track.
And it doesn't take a lot of time. Just 10, 20 or 30 minutes of being absolutely alone without distractions like phones, computers, children and bosses can be effective.
Here are some calming ideas if you have…
10 minutes: Find a quiet place — perhaps in your car or in the bathroom — where no one can bother you. Focus on Anchoring to a memento or memory of a calm and peaceful time. Close your eyes, relax your jaw, breathe and recall the feelings of being in that serene time and place.
20 minutes: Leave your to-do list and cell phone behind and take a 20-minute walk. Instead of focusing on your neighborhood or allowing your mind to race, focus on your anchor.
30 minutes: Try a few relaxing yoga poses. If you're not familiar with yoga, take a bath, dance to a favorite song or participate in another physical activity that you enjoy.
Whenever your weight-loss efforts start to overwhelm you, use Anchoring to regain your focus. It's the best way to stay on plan for life.
--------------------------------------------------------------------------------
Friday, April 15, 2011
Quinoa Pilaf Favorites Add to PointsPlus™ Tracker Edit
Course: side dishes
PointsPlus™ Value: 5
Servings: 8
Preparation Time: 12 min
Cooking Time: 25 min
Level of Difficulty: Easy
This recipe that’ll add wonderful variety to your typical starchy side dishes. Try it with chopped dates and pecans, too.
Details Read all reviews (29) Ingredients
1 tsp vegetable oil
2 small shallot(s), minced
1 clove(s) (medium) garlic clove(s), minced
1 1/2 cup(s) uncooked quinoa, rinsed (unless pre-rinsed purchased)*
1/3 cup(s) raisins
1/2 tsp ground cinnamon
1/2 tsp table salt
1/4 tsp black pepper
3 cup(s) canned chicken broth
1/3 cup(s) salted dry-roasted pistachio nuts, coarsely chopped
2 Tbsp cilantro, fresh, chopped, or more to taste
Instructions
Heat oil in large nonstick skillet over medium heat. Add shallot and garlic; cook, stirring occasionally, until shallot is transparent, about 3 to 4 minutes.
Add quinoa; toast for 1 minute.
Stir in raisins, cinnamon, salt and pepper.
Pour in broth; bring to a boil over high heat. Reduce heat to low; cover and simmer until quinoa bursts its skin, is tender and liquid is absorbed, about 20 minutes.
Set quinoa aside, covered, for 5 minutes. Remove cover and fluff quinoa mixture with a fork. Repeat several times as quinoa becomes lighter as it cools. Just before serving, sprinkle with pistachios and cilantro. Yields about 1/2 cup per serving.
Notes
*To rinse quinoa, place quinoa in a fine-mesh sieve. Hold under cold running water until the water runs clear; drain well.
Course: side dishes
PointsPlus™ Value: 5
Servings: 8
Preparation Time: 12 min
Cooking Time: 25 min
Level of Difficulty: Easy
This recipe that’ll add wonderful variety to your typical starchy side dishes. Try it with chopped dates and pecans, too.
Details Read all reviews (29) Ingredients
1 tsp vegetable oil
2 small shallot(s), minced
1 clove(s) (medium) garlic clove(s), minced
1 1/2 cup(s) uncooked quinoa, rinsed (unless pre-rinsed purchased)*
1/3 cup(s) raisins
1/2 tsp ground cinnamon
1/2 tsp table salt
1/4 tsp black pepper
3 cup(s) canned chicken broth
1/3 cup(s) salted dry-roasted pistachio nuts, coarsely chopped
2 Tbsp cilantro, fresh, chopped, or more to taste
Instructions
Heat oil in large nonstick skillet over medium heat. Add shallot and garlic; cook, stirring occasionally, until shallot is transparent, about 3 to 4 minutes.
Add quinoa; toast for 1 minute.
Stir in raisins, cinnamon, salt and pepper.
Pour in broth; bring to a boil over high heat. Reduce heat to low; cover and simmer until quinoa bursts its skin, is tender and liquid is absorbed, about 20 minutes.
Set quinoa aside, covered, for 5 minutes. Remove cover and fluff quinoa mixture with a fork. Repeat several times as quinoa becomes lighter as it cools. Just before serving, sprinkle with pistachios and cilantro. Yields about 1/2 cup per serving.
Notes
*To rinse quinoa, place quinoa in a fine-mesh sieve. Hold under cold running water until the water runs clear; drain well.
Chocolate Dipped Macaroons
Chocolate Dipped Macaroons Favorites Add to PointsPlus™ Tracker
Course: desserts
PointsPlus™ Value: 2
Servings: 32
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Moderate
A must-have for any Jewish holiday. But easy and delicious enough to make all year long.
Details Read all reviews (150) Ingredients
3 large egg white(s)
2/3 cup(s) sugar
1 1/2 tsp vanilla extract
2 1/2 cup(s) packaged shredded coconut, unsweetened
3 oz bittersweet chocolate, chopped into small bits
Instructions
Preheat oven to 350°F. Line one or two large cookie sheets with parchment paper.
In a large bowl, whisk egg whites with sugar. Add vanilla and coconut; stir to combine.
Scoop up a level tablespoon of batter and form into a ball with your hands; repeat with remaining batter. Place each ball about 1-inch apart on prepared cookie sheets.
Bake until tops just start to turn light tan, about 15 to 18 minutes. Remove cookies to a cooling rack for about 30 minutes.
Place chocolate in a double boiler or heavy pot; melt over low heat, stirring occasionally (do not allow to burn). Keep chocolate warm and pliable as you dip tops of cookies into chocolate. Place dipped cookies on a metal tray evenly spread apart so they’re not touching; freeze until chocolate sets, about 20 to 30 minutes. Yields 1 cookie per serving.
5 Steps Toward an Active Identity
5 Steps Toward an Active Identity
Article By: Melissa Sperl
Never been able to describe yourself as "active"? Here's how.
If you're like most of us, you identify yourself in a number of ways: By your job ("executive" or "mom"), by your relationships ("son" or "sister"), by your personality characteristics ("organizer" or "procrastinator").
But do you ever identify yourself by your activity level, or your approach to exercise? Maybe you're not yet ready to call yourself "active," or even to start saying you have an A.I., or "Active Identity." That's fine — it's important that you really be ready. But it can't hurt to start thinking about the levels of change you'll make toward developing an A.I. We'll help you do that here.
Work your way toward active identity
Lifestyle changes and new habits are developed at different levels, all of which are important. But the changes that happen closest to your core, or your identity, are longer lasting. And they can help you maintain the outer-level changes that helped you get there.
Sound confusing? Review the list of the Levels of Change below; they're listed in order from outermost (this is the level that you have the most control over, so it's easiest to change) to innermost (which is your identity). As you look through the list, think about ways you could alter that level of your life as you work toward having an A.I.
Environment: What in your surroundings helps you to be active? Hinders you? What changes can you make to your environment that will encourage you to be more active?
Behaviors: Which new activities have you started since you started Weight Watchers? How do you fit them into your day? What's getting in the way of your starting more activities?
Capabilities: What can you do now that you couldn't do before you lost weight? Is there an activity you'd like to try? What's been holding you back?
Beliefs: How do your beliefs — the way you feel about yourself — impact your ability or motivation to stay active? Have your beliefs about your ability to be active changed since you started Weight Watchers?
Identity: How do you achieve an A.I.? What does it feel and look like to you?
Remember, new habits take time to form. If being an active person seems overwhelming to you, take it level by level, step by step. You'll have an A.I. before you know it!
Article By: Melissa Sperl
Never been able to describe yourself as "active"? Here's how.
If you're like most of us, you identify yourself in a number of ways: By your job ("executive" or "mom"), by your relationships ("son" or "sister"), by your personality characteristics ("organizer" or "procrastinator").
But do you ever identify yourself by your activity level, or your approach to exercise? Maybe you're not yet ready to call yourself "active," or even to start saying you have an A.I., or "Active Identity." That's fine — it's important that you really be ready. But it can't hurt to start thinking about the levels of change you'll make toward developing an A.I. We'll help you do that here.
Work your way toward active identity
Lifestyle changes and new habits are developed at different levels, all of which are important. But the changes that happen closest to your core, or your identity, are longer lasting. And they can help you maintain the outer-level changes that helped you get there.
Sound confusing? Review the list of the Levels of Change below; they're listed in order from outermost (this is the level that you have the most control over, so it's easiest to change) to innermost (which is your identity). As you look through the list, think about ways you could alter that level of your life as you work toward having an A.I.
Environment: What in your surroundings helps you to be active? Hinders you? What changes can you make to your environment that will encourage you to be more active?
Behaviors: Which new activities have you started since you started Weight Watchers? How do you fit them into your day? What's getting in the way of your starting more activities?
Capabilities: What can you do now that you couldn't do before you lost weight? Is there an activity you'd like to try? What's been holding you back?
Beliefs: How do your beliefs — the way you feel about yourself — impact your ability or motivation to stay active? Have your beliefs about your ability to be active changed since you started Weight Watchers?
Identity: How do you achieve an A.I.? What does it feel and look like to you?
Remember, new habits take time to form. If being an active person seems overwhelming to you, take it level by level, step by step. You'll have an A.I. before you know it!
Walk it Success Kit
• 24 oz water bottle with thermal sleeve (BPA-free)
• Sun Visor
• 2 SPF 15 Lip Balms
• All in a cool drawstring backpack!
$16.95
I've got mine, did you get yours?!!!!
Friday, April 8, 2011
The Beginner's Guide to Walking
The Beginner's Guide to Walking
Article By: Gina Leros
As easy as strolling to the corner store, walking is the most natural and affordable exercise you can do. We guide you through those first steps on the road to a healthier, more "mobile" lifestyle.
Walking is a fuss-free sport. It's both free and easy to schedule. And if you do it regularly, it reduces the risk of heart disease and can help you burn fat and lose weight.
Uphill walks work your calf muscles, hamstrings and buttocks. Downhill walks are great for your thighs (quads), and on level ground, your abdominals and lower back get a workout.
Where to Walk
Walk anywhere you like, whether it's indoors on a treadmill or outside at the park, by the sea or around your local neighborhood. Experiment with different routes that will challenge you with hills and varying terrains.
Sports dietitian Helen O'Connor, PhD, suggests parking your car farther away from your destination than you need to. Walk to work or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half hour earlier or take 10 extra minutes to walk to the store.
How Hard and Long to Walk
Start with a half-mile walk, three to four times a week. If you've been inactive, 15 minutes of walking may be plenty for your first few weeks. (It's a good idea to discuss your plans with your doctor.) Then increase the frequency, aiming for a 30-to 60-minute walk each day of the week. Gradually raise your intensity level by walking on inclines, with hand weights or on wet sand.
As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you're breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine's speed and incline.
What to Wear and Bring
Comfortable Clothes
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
Athletic Shoes
Find shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and forefoot are important, as is flexibility, so the ball of your foot can move freely.
Socks
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
Pedometer
This handy device measures steps taken and walking distance.
Water Bottle
Drink before you start and every half hour, more often if you're sweating.
Sun Protection
Wear a hat, plus a layer of waterproof sunscreen with an SPF between 15 and 30.
Identification
Bring an ID and a few dollars, in case of an emergency.
Portable Music Player
Your favorite tunes can motivate you to walk a little farther and faster.
Technique Tips
The walking step is a rolling motion.
Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
Watch your posture.
Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
Tighten your tummy.
Holding in your stomach supports your lower back and keeps abdominals strong.
Swing arms naturally.
They help give you rhythm.
To walk faster, don't lengthen your stride.
Take shorter, quicker steps.
Article By: Gina Leros
As easy as strolling to the corner store, walking is the most natural and affordable exercise you can do. We guide you through those first steps on the road to a healthier, more "mobile" lifestyle.
Walking is a fuss-free sport. It's both free and easy to schedule. And if you do it regularly, it reduces the risk of heart disease and can help you burn fat and lose weight.
Uphill walks work your calf muscles, hamstrings and buttocks. Downhill walks are great for your thighs (quads), and on level ground, your abdominals and lower back get a workout.
Where to Walk
Walk anywhere you like, whether it's indoors on a treadmill or outside at the park, by the sea or around your local neighborhood. Experiment with different routes that will challenge you with hills and varying terrains.
Sports dietitian Helen O'Connor, PhD, suggests parking your car farther away from your destination than you need to. Walk to work or to the farthest bus stop or subway station. Take the stairs. Or get off the elevator one floor early and walk that extra flight. Give yourself time to walk. Leave home a half hour earlier or take 10 extra minutes to walk to the store.
How Hard and Long to Walk
Start with a half-mile walk, three to four times a week. If you've been inactive, 15 minutes of walking may be plenty for your first few weeks. (It's a good idea to discuss your plans with your doctor.) Then increase the frequency, aiming for a 30-to 60-minute walk each day of the week. Gradually raise your intensity level by walking on inclines, with hand weights or on wet sand.
As you build your level of fitness, steadily climb to a comfortably challenging pace. You should still be able to hold a conversation even though you're breathing a lot harder. At the end of your session, you should be tired and sweaty but not exhausted. At this workout level your body is successfully burning calories. If you prefer to walk indoors on a treadmill, get your heart pumping by varying the machine's speed and incline.
What to Wear and Bring
Comfortable Clothes
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.
Athletic Shoes
Find shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and forefoot are important, as is flexibility, so the ball of your foot can move freely.
Socks
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.
Pedometer
This handy device measures steps taken and walking distance.
Water Bottle
Drink before you start and every half hour, more often if you're sweating.
Sun Protection
Wear a hat, plus a layer of waterproof sunscreen with an SPF between 15 and 30.
Identification
Bring an ID and a few dollars, in case of an emergency.
Portable Music Player
Your favorite tunes can motivate you to walk a little farther and faster.
Technique Tips
The walking step is a rolling motion.
Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.
Watch your posture.
Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.
Tighten your tummy.
Holding in your stomach supports your lower back and keeps abdominals strong.
Swing arms naturally.
They help give you rhythm.
To walk faster, don't lengthen your stride.
Take shorter, quicker steps.
10 Ways to Change your Body without Surgery
10 Ways to Change Your Body Without Surgery
Article By: Mike Bruno
Here are 10 simple, cheap and relatively painless ways to improve your body without going under the knife.
It's no secret that people are willing to go to amazing lengths in the name of looking good. Some folks spend thousands and willingly expose themselves to major surgery just so they can be happier with the person they see in the mirror every morning.
But you don't have to run to a plastic surgeon waving your credit card just to obtain a flatter tummy, a tighter butt or a brighter smile. Here are 10 simple, inexpensive and relatively painless ways you can improve your body without going under the knife.
Start an abdominal routine
Take five minutes before your morning shower to crank out two or three sets of 15 abdominal crunches (knees bent and feet flat on the floor). If you do them faithfully every other day, you'll noticeably tighten up your midsection and improve your overall mobility.
Use the stairs whenever possible
"Taking the stairs strengthens all the major muscle groups in your lower extremity. Hamstrings, glutes, quads and calves are all going to reap that benefit," says Cedric Bryant, PhD, chief science officer for the American Council on Exercise. As a side bonus, you'll also burn a calorie for every 15 steps.
Do wall slides and lunges before bed
Both exercises will help firm your major lower-body muscle groups, such as glutes, quads and hamstrings.
Start with wall slides: Stand with your back against the wall and your feet 12 to 18 inches in front of you, then slide down the wall until your thighs are parallel to the ground, and come back up. Do two sets of 15.
Finish with lunges: Start by taking a giant step forward with one leg, then lower into lunge position until the knee on your opposite leg almost touches the ground. Make sure the knee of your standing leg does not go out beyond your toe. Push through the front heel to raise back up. Do two sets of 15 with one leg, then two sets with the opposite leg.
Use body-shaping undergarments
Forget grandma's girdles — modern women wear "control-top" underwear, pantyhose or tights. They serve exactly the same purpose and are a great, inexpensive way to instantly flatten your stomach and to smooth and shape your butt.
Try yoga
The ancient art of yoga burns calories (the Vinyasa styles burn between 300 and 500 in a one-hour session) while improving your overall flexibility and posture. "The benefits of yoga are cumulative," says Tony Sanchez, director of yoga at One & Only Palmilla resort in Baja, Mexico. "It's just a matter of time before the participant will improve flexibility, strength, concentration, will power and determination."
Take a walking tour
Most cities conduct interesting weekend walking tours focused on subjects like architecture, urban planning and history. It's a great way to get some exercise, not to mention learn a thing or two about the place you live. Call your local parks department to learn about tours in your area.
Drink plenty of water
At minimum, you should consume six 8-ounce glasses of water or water-based beverages every day. All fluids that are non-alcoholic and caffeine-free count toward water intake, as do foods such as fresh produce, yogurt and soup.
"Dehydration can cause fatigue, headaches, constipation and tooth decay, and it can prevent us from burning as many calories per day as we would with adequate fluids," says Cynthia Sass, RD, CSSD, national media spokesperson for the American Dietetic Association. "Being well-hydrated helps our bodies function optimally and improves our looks, including our skin."
Wear flat-front pants
Pleats create unnecessary bulk around your mid-section — not the best area to draw attention to if you have something you'd rather conceal.
Splurge on a new haircut
What better way to focus attention away from your figure and toward your bright smile than with a hip new hairstyle? Talk to a stylist about cuts that complement your face. There are also online makeover sites that will let you upload your photo and try on new 'dos. Or check out our tips for flattering hairstyles.
Get a spray-on tan
The days of lying in a box soaking in harmful ultraviolet rays are over. In addition to the 60-second spray tan booths that are all the rage, you can also go to a salon that offers aerosol spray tanning and let a technician airbrush on a harmless tan solution complete with shaded muscle contours. The process takes about a half hour (including drying) and it's costlier than the spray booths, but you'll leave looking bronzed, beautiful and buff. Just be sure to choose a "glow" that's appropriate for the time of year in your town.
Article By: Mike Bruno
Here are 10 simple, cheap and relatively painless ways to improve your body without going under the knife.
It's no secret that people are willing to go to amazing lengths in the name of looking good. Some folks spend thousands and willingly expose themselves to major surgery just so they can be happier with the person they see in the mirror every morning.
But you don't have to run to a plastic surgeon waving your credit card just to obtain a flatter tummy, a tighter butt or a brighter smile. Here are 10 simple, inexpensive and relatively painless ways you can improve your body without going under the knife.
Start an abdominal routine
Take five minutes before your morning shower to crank out two or three sets of 15 abdominal crunches (knees bent and feet flat on the floor). If you do them faithfully every other day, you'll noticeably tighten up your midsection and improve your overall mobility.
Use the stairs whenever possible
"Taking the stairs strengthens all the major muscle groups in your lower extremity. Hamstrings, glutes, quads and calves are all going to reap that benefit," says Cedric Bryant, PhD, chief science officer for the American Council on Exercise. As a side bonus, you'll also burn a calorie for every 15 steps.
Do wall slides and lunges before bed
Both exercises will help firm your major lower-body muscle groups, such as glutes, quads and hamstrings.
Start with wall slides: Stand with your back against the wall and your feet 12 to 18 inches in front of you, then slide down the wall until your thighs are parallel to the ground, and come back up. Do two sets of 15.
Finish with lunges: Start by taking a giant step forward with one leg, then lower into lunge position until the knee on your opposite leg almost touches the ground. Make sure the knee of your standing leg does not go out beyond your toe. Push through the front heel to raise back up. Do two sets of 15 with one leg, then two sets with the opposite leg.
Use body-shaping undergarments
Forget grandma's girdles — modern women wear "control-top" underwear, pantyhose or tights. They serve exactly the same purpose and are a great, inexpensive way to instantly flatten your stomach and to smooth and shape your butt.
Try yoga
The ancient art of yoga burns calories (the Vinyasa styles burn between 300 and 500 in a one-hour session) while improving your overall flexibility and posture. "The benefits of yoga are cumulative," says Tony Sanchez, director of yoga at One & Only Palmilla resort in Baja, Mexico. "It's just a matter of time before the participant will improve flexibility, strength, concentration, will power and determination."
Take a walking tour
Most cities conduct interesting weekend walking tours focused on subjects like architecture, urban planning and history. It's a great way to get some exercise, not to mention learn a thing or two about the place you live. Call your local parks department to learn about tours in your area.
Drink plenty of water
At minimum, you should consume six 8-ounce glasses of water or water-based beverages every day. All fluids that are non-alcoholic and caffeine-free count toward water intake, as do foods such as fresh produce, yogurt and soup.
"Dehydration can cause fatigue, headaches, constipation and tooth decay, and it can prevent us from burning as many calories per day as we would with adequate fluids," says Cynthia Sass, RD, CSSD, national media spokesperson for the American Dietetic Association. "Being well-hydrated helps our bodies function optimally and improves our looks, including our skin."
Wear flat-front pants
Pleats create unnecessary bulk around your mid-section — not the best area to draw attention to if you have something you'd rather conceal.
Splurge on a new haircut
What better way to focus attention away from your figure and toward your bright smile than with a hip new hairstyle? Talk to a stylist about cuts that complement your face. There are also online makeover sites that will let you upload your photo and try on new 'dos. Or check out our tips for flattering hairstyles.
Get a spray-on tan
The days of lying in a box soaking in harmful ultraviolet rays are over. In addition to the 60-second spray tan booths that are all the rage, you can also go to a salon that offers aerosol spray tanning and let a technician airbrush on a harmless tan solution complete with shaded muscle contours. The process takes about a half hour (including drying) and it's costlier than the spray booths, but you'll leave looking bronzed, beautiful and buff. Just be sure to choose a "glow" that's appropriate for the time of year in your town.
Passover Brisket
Roasted Brisket
Course: main meals
PointsPlus™ Value: 7
Servings: 8
Preparation Time: 15 min
Cooking Time: 180 min
Level of Difficulty: Easy
Here is a Jewish holiday classic — lightened up. Toss some potatoes in the oven with the meat to round out your meal.
Details Read all reviews (27) Ingredients
1 large onion(s), sliced
2 clove(s) (medium) garlic clove(s), minced
1 pound(s) baby carrots
5 oz mushroom(s), sliced (about 2 to 2 1/2 cups)
2 1/2 pound(s) raw lean beef brisket, trimmed, use brisket from the flat half
28 oz canned crushed tomatoes
1 tsp paprika
3/4 tsp table salt
1/4 tsp black pepper
1/4 tsp crushed red pepper flakes
2 Tbsp fresh lemon juice
2 Tbsp sugar
Instructions
Preheat oven to 325ºF.
Spread onion slices and garlic on bottom of a nonstick roasting pan; top with carrots and mushrooms. Arrange beef over vegetables.
In a mixing bowl, combine tomatoes, paprika, salt, pepper, red pepper flakes, lemon juice and sugar; stir to dissolve sugar.
Pour tomato mixture over brisket and vegetables; tightly cover with a sheet of heavy-duty aluminum foil. Roast for 2 hours and then remove from oven; uncover, stir and use pan juices to baste meat. Return brisket to oven and roast for about 1 hour more, uncovered, basting every 15 minutes.
Remove pan from oven and let stand for 10 minutes before slicing into 1/4-inch thick pieces. Serve meat and vegetables with sauce spooned over top. Yields about 3 ounces of beef plus 3/4 cup of vegetables and sauce per serving.
Notes
For added color and flavor, substitute a cup of frozen green bell pepper strips for half of the mushrooms.
Course: main meals
PointsPlus™ Value: 7
Servings: 8
Preparation Time: 15 min
Cooking Time: 180 min
Level of Difficulty: Easy
Here is a Jewish holiday classic — lightened up. Toss some potatoes in the oven with the meat to round out your meal.
Details Read all reviews (27) Ingredients
1 large onion(s), sliced
2 clove(s) (medium) garlic clove(s), minced
1 pound(s) baby carrots
5 oz mushroom(s), sliced (about 2 to 2 1/2 cups)
2 1/2 pound(s) raw lean beef brisket, trimmed, use brisket from the flat half
28 oz canned crushed tomatoes
1 tsp paprika
3/4 tsp table salt
1/4 tsp black pepper
1/4 tsp crushed red pepper flakes
2 Tbsp fresh lemon juice
2 Tbsp sugar
Instructions
Preheat oven to 325ºF.
Spread onion slices and garlic on bottom of a nonstick roasting pan; top with carrots and mushrooms. Arrange beef over vegetables.
In a mixing bowl, combine tomatoes, paprika, salt, pepper, red pepper flakes, lemon juice and sugar; stir to dissolve sugar.
Pour tomato mixture over brisket and vegetables; tightly cover with a sheet of heavy-duty aluminum foil. Roast for 2 hours and then remove from oven; uncover, stir and use pan juices to baste meat. Return brisket to oven and roast for about 1 hour more, uncovered, basting every 15 minutes.
Remove pan from oven and let stand for 10 minutes before slicing into 1/4-inch thick pieces. Serve meat and vegetables with sauce spooned over top. Yields about 3 ounces of beef plus 3/4 cup of vegetables and sauce per serving.
Notes
For added color and flavor, substitute a cup of frozen green bell pepper strips for half of the mushrooms.
Pineapple Angel Food Cake from Hungry Girl
Pineapple Angel Food Cake from Hungry Girl (Thank you Lenora, Mount Airy)
1 T. light whipped butter ¼ c. brown sugar (not packed)
7 Pineapple rings (packed in juice) 7 Maraschino cherries (drained)
½ of 18.25 oz boxed yellow cake mix 1 ½ t. baking powder
½ c. club soda ¼ c. no sugar added applesauce
Preheat oven to 350 degrees. Spray a 9 in round cake pan with Pam and set aside. Melt butter in microwave . Add brown sugar & mix well. Spread on bottom of cake pan. Blot pineapple rings and cherries. Put them on top of brown sugar mixture. Combine cake mix with baking powder in bowl. Mix well. Add club soda and applesauce. Stir until smooth. Pour over fruit and bake 30-35 minute or until toothpick comes out clean. Allow cake to cool completely before flipping over on plate. Cut in 8 pieces and enjoy.
8 servings. Points Plus – 5 From Hungry Girl
1 T. light whipped butter ¼ c. brown sugar (not packed)
7 Pineapple rings (packed in juice) 7 Maraschino cherries (drained)
½ of 18.25 oz boxed yellow cake mix 1 ½ t. baking powder
½ c. club soda ¼ c. no sugar added applesauce
Preheat oven to 350 degrees. Spray a 9 in round cake pan with Pam and set aside. Melt butter in microwave . Add brown sugar & mix well. Spread on bottom of cake pan. Blot pineapple rings and cherries. Put them on top of brown sugar mixture. Combine cake mix with baking powder in bowl. Mix well. Add club soda and applesauce. Stir until smooth. Pour over fruit and bake 30-35 minute or until toothpick comes out clean. Allow cake to cool completely before flipping over on plate. Cut in 8 pieces and enjoy.
8 servings. Points Plus – 5 From Hungry Girl
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