"Be who you are
and say what you feel,
because those who mind
don't matter and those
who matter
don't mind"
Dr.Seuss, author
Friday, May 20, 2011
Tuesday, May 17, 2011
Walk information for May 22, 2011
Here is the route of this Sunday's Walk
We meet at 10:45 and we start walking at 11 AM
Frederick Weight Watcher’s 5k
• Start at old Armory on corner of W 2nd St and Bentz St
• Turn left at Carroll Pkwy
• Turn right at College Ave
• Turn left at Fleming Ave
• Turn right at W College Ter
• Turn left at W 2nd St
• Turn left at Fairview Ave
• Turn left at Kline Blvd
• Turn right at Carroll Pkwy
• Turn left to stay on Carroll Pkwy
• Turn left at College Ave
• Turn right at W 2nd St
• Stop at old Armory on corner of W 2nd St and Bentz St
We meet at 10:45 and we start walking at 11 AM
Frederick Weight Watcher’s 5k
• Start at old Armory on corner of W 2nd St and Bentz St
• Turn left at Carroll Pkwy
• Turn right at College Ave
• Turn left at Fleming Ave
• Turn right at W College Ter
• Turn left at W 2nd St
• Turn left at Fairview Ave
• Turn left at Kline Blvd
• Turn right at Carroll Pkwy
• Turn left to stay on Carroll Pkwy
• Turn left at College Ave
• Turn right at W 2nd St
• Stop at old Armory on corner of W 2nd St and Bentz St
Sunday, May 8, 2011
Bread Pudding with Brown Sugar Meringue
Bread Pudding with Brown Sugar Meringue
Course: desserts
PointsPlus™ Value: 4
Servings: 6
Level of Difficulty: Moderate
Ingredients
1 1/2 cup(s) fat-free skim milk, lukewarm
1 item(s) egg
2 large egg yolk(s)
1/4 cup(s) unpacked brown sugar, packed
1/2 tsp ground cinnamon
1 1/2 tsp vanilla extract
1/4 tsp sea salt
4 slice(s) reduced-calorie bread, makes 3 cups toasted bread cubes
2 item(s) egg white(s)
1/4 tsp cream of tartar
3 Tbsp packed brown sugar
Instructions
Heat oven to 350 degrees. Spray 1.5 QT casserole with nonstick cooking spray. Mix milk, 1 egg and 2 egg yolks, brown sugar, cinnamon, vanilla, and salt in large bowl; stir in bread cubes. Bake uncovered until knife inserted 1 inch from edge comes out almost clean, 30-35 minutes.
Prepare Brown Sugar Meringue with 2 egg whites, cream of tartar, 3 T brown sugar and vanilla. Spoon onto hot bread pudding. Spread over top, mounding to form peaks and carefully sealing meringue to edge of dish to prevent shrinking or weeping. Bake until peaks are golden brown, 12-15 minutes. Serve warm or cold. Refrigerate any remaining pudding.
All of the brown sugar in this recipe is packed
Course: desserts
PointsPlus™ Value: 4
Servings: 6
Level of Difficulty: Moderate
Ingredients
1 1/2 cup(s) fat-free skim milk, lukewarm
1 item(s) egg
2 large egg yolk(s)
1/4 cup(s) unpacked brown sugar, packed
1/2 tsp ground cinnamon
1 1/2 tsp vanilla extract
1/4 tsp sea salt
4 slice(s) reduced-calorie bread, makes 3 cups toasted bread cubes
2 item(s) egg white(s)
1/4 tsp cream of tartar
3 Tbsp packed brown sugar
Instructions
Heat oven to 350 degrees. Spray 1.5 QT casserole with nonstick cooking spray. Mix milk, 1 egg and 2 egg yolks, brown sugar, cinnamon, vanilla, and salt in large bowl; stir in bread cubes. Bake uncovered until knife inserted 1 inch from edge comes out almost clean, 30-35 minutes.
Prepare Brown Sugar Meringue with 2 egg whites, cream of tartar, 3 T brown sugar and vanilla. Spoon onto hot bread pudding. Spread over top, mounding to form peaks and carefully sealing meringue to edge of dish to prevent shrinking or weeping. Bake until peaks are golden brown, 12-15 minutes. Serve warm or cold. Refrigerate any remaining pudding.
All of the brown sugar in this recipe is packed
Diet Soda Cupcakes
Course: desserts
PointsPlus™ Value: 2
Servings: 24
Preparation Time: 5 min
Cooking Time: 20 min
Level of Difficulty: Easy
Details Read all reviews (2) Ingredients
1 serving(s) Box Dry Cake Mix
1 can(s) or bottle(s) diet cola
Instructions
1. Mix diet soda with dry box of cake mix. (Do not add any other cake mix ingredients).
2. Mix until all incorporated.
3. Using an ice cream scoop divide the mixture evenly between 24 cupcakes.
4. Bake at 350 degrees for 20-25 mins. or until a toothpick inserted into the center comes out cleanly.
These cupcakes are without icing - be sure to add in any additional points for icing.
This can be used with any diet soda and flavored cake mix - my favorites are:
*Diet cherry cola and devil's food cake mix
*Diet orange or cranberry soda and white cake mix
*Diet lemon-lime soda and golden butter cake mix
PointsPlus™ Value: 2
Servings: 24
Preparation Time: 5 min
Cooking Time: 20 min
Level of Difficulty: Easy
Details Read all reviews (2) Ingredients
1 serving(s) Box Dry Cake Mix
1 can(s) or bottle(s) diet cola
Instructions
1. Mix diet soda with dry box of cake mix. (Do not add any other cake mix ingredients).
2. Mix until all incorporated.
3. Using an ice cream scoop divide the mixture evenly between 24 cupcakes.
4. Bake at 350 degrees for 20-25 mins. or until a toothpick inserted into the center comes out cleanly.
These cupcakes are without icing - be sure to add in any additional points for icing.
This can be used with any diet soda and flavored cake mix - my favorites are:
*Diet cherry cola and devil's food cake mix
*Diet orange or cranberry soda and white cake mix
*Diet lemon-lime soda and golden butter cake mix
Saturday, May 7, 2011
Strawberry Shortcake Triffle
Strawberry Shortcake Trifle
serves 16 ( 3 points+ )
1 angel food cake ( store bought less than one pound), cubed or torn
1 package sugar-free strawberry jello
2 c. boiling water
16 oz. package frozen strawberries
2 packages sugar-free vanilla instant pudding
3 c. skim milk
8 oz. Cool Whip Free
fresh strawberries
Dissolve jello in boiling water. Remove from heat and stir in frozen berries. Refrigerate 15-20 minutes or until partially gelled. Meanwhile, whisk together the pudding with the milk until thickened. Fold in Cool Whip. Place ⅓ of the cake pieces in the bottom of a trifle dish, top with ⅓ of the jello mixture, top that with ⅓ of the pudding mixture. Repeat two more times. Garnish the top with fresh, sliced strawberries.
serves 16 ( 3 points+ )
1 angel food cake ( store bought less than one pound), cubed or torn
1 package sugar-free strawberry jello
2 c. boiling water
16 oz. package frozen strawberries
2 packages sugar-free vanilla instant pudding
3 c. skim milk
8 oz. Cool Whip Free
fresh strawberries
Dissolve jello in boiling water. Remove from heat and stir in frozen berries. Refrigerate 15-20 minutes or until partially gelled. Meanwhile, whisk together the pudding with the milk until thickened. Fold in Cool Whip. Place ⅓ of the cake pieces in the bottom of a trifle dish, top with ⅓ of the jello mixture, top that with ⅓ of the pudding mixture. Repeat two more times. Garnish the top with fresh, sliced strawberries.
Dining Out Dos and Don'ts
Dining Out Dos and Don’ts
Article By: Leslie Fink, MS, RD
Afraid dinner out will ruin your diet before you even start your entrées? These 10 dos and don'ts will help.
Some people trying to lose weight steer clear of restaurants to avoid the large portion sizes, bottomless bread baskets and all those high-calorie entrée. But shunning restaurants altogether isn't a realistic approach to weight loss — and it's unnecessary.
You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants.
1. Set a budget
Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion.)
2. Put on your game face
Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
Skip the all-inclusive (prix fixe) menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less.
Take one piece of bread, then ask your server to remove the bread basket from the table.
3. Make special requests
You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:
Can I have that without butter? Grilled? With the sauce on the side?
I'd like mixed greens instead of fries with my sandwich.
4. Practice portion control
Some restaurant portions can be two, three, even four times the "normal" size — especially super-sized fast food meals. Keep your portions in check by:
Ordering a salad as a starter and then splitting a main entrée with a friend.
Creating your own scaled-down meal from a couple of appetizers and/or side dishes.
5. Break down (language) barriers
If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat, high-calorie dishes:
Au gratin, scalloped, hollandaise.
Parmigiana, scampi, Bolognese.
6. Downsize the super-size
Super-sized fast food meal options can be loaded with calories. Either:
Order something small, like a basic burger. After all, the first bite tastes the same as the last
Order yourself a children's meal.
7. Watch out for extras
The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a caloric nightmare. Skip:
Bacon, cheese and mayonnaise.
Double-burger patties and extra pieces of bread.
8. Don't go top heavy
Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
Go light on croutons, grated cheese and bacon.
Opt for small amounts of low-fat or nonfat dressings on the side.
9. Don't drink away your progress
A drink with dinner is fine, but too many sugary margaritas may wreak havoc on your PointsPlus® budget — and your resolve. Keep your appetite under control by:
Alternating alcoholic beverages with noncaloric sodas or sparkling water.
Not drinking alcoholic beverages on an empty stomach.
10. Resign from the "clean plate club"
You paid for it so you have to eat it, right? Wrong. Just think of the health and emotional costs of those extra calories on your body. Downsize by:
Eating half the meal and doggie-bagging the rest.
Pushing your plate away when you're full.
And remember to eat slowly. It takes 20 minutes for your body to recognize that it's full.
Article By: Leslie Fink, MS, RD
Afraid dinner out will ruin your diet before you even start your entrées? These 10 dos and don'ts will help.
Some people trying to lose weight steer clear of restaurants to avoid the large portion sizes, bottomless bread baskets and all those high-calorie entrée. But shunning restaurants altogether isn't a realistic approach to weight loss — and it's unnecessary.
You can eat out and lose weight. Start with this list of tips to help you navigate the menu options at your favorite fast-food joints and sit-down restaurants.
1. Set a budget
Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out. Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion.)
2. Put on your game face
Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
Skip the all-inclusive (prix fixe) menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less.
Take one piece of bread, then ask your server to remove the bread basket from the table.
3. Make special requests
You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:
Can I have that without butter? Grilled? With the sauce on the side?
I'd like mixed greens instead of fries with my sandwich.
4. Practice portion control
Some restaurant portions can be two, three, even four times the "normal" size — especially super-sized fast food meals. Keep your portions in check by:
Ordering a salad as a starter and then splitting a main entrée with a friend.
Creating your own scaled-down meal from a couple of appetizers and/or side dishes.
5. Break down (language) barriers
If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat, high-calorie dishes:
Au gratin, scalloped, hollandaise.
Parmigiana, scampi, Bolognese.
6. Downsize the super-size
Super-sized fast food meal options can be loaded with calories. Either:
Order something small, like a basic burger. After all, the first bite tastes the same as the last
Order yourself a children's meal.
7. Watch out for extras
The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a caloric nightmare. Skip:
Bacon, cheese and mayonnaise.
Double-burger patties and extra pieces of bread.
8. Don't go top heavy
Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
Go light on croutons, grated cheese and bacon.
Opt for small amounts of low-fat or nonfat dressings on the side.
9. Don't drink away your progress
A drink with dinner is fine, but too many sugary margaritas may wreak havoc on your PointsPlus® budget — and your resolve. Keep your appetite under control by:
Alternating alcoholic beverages with noncaloric sodas or sparkling water.
Not drinking alcoholic beverages on an empty stomach.
10. Resign from the "clean plate club"
You paid for it so you have to eat it, right? Wrong. Just think of the health and emotional costs of those extra calories on your body. Downsize by:
Eating half the meal and doggie-bagging the rest.
Pushing your plate away when you're full.
And remember to eat slowly. It takes 20 minutes for your body to recognize that it's full.
Mothers=Role Model
Mothers=Role Models
by Jennifer May, M.S., R.D., M.S.
Mother’s Day is a great time to have fun with your family and also to look at the role you play in their lives. After all, you are one of the most influential people in your child’s life. Being a good role model for a healthy lifestyle helps children grow and develop into healthy adults. Let’s take a look at how moms can help children develop healthy eating habits throughout their lifetime:
Offer children a variety of food items so they can obtain a wide array of nutrients.
Be open to new foods and encourage children to try new tastes and textures when eating.
As children get older, encourage them to help with meal preparation. Children can help with grocery lists and menu ideas. Look through a cookbook together and ask them for their opinions on what to try. Let them help in the kitchen. They can locate ingredients, measure amounts, and mix things together. (And they can help clean up the mess!)
Keep some children’s cookbooks at home. This is a great option as kids get older – Williams-Sonoma’s, The Kid’s Cookbook: A great book for kids who love to cook.
Eat healthy daily – let your children see you eating plenty of fruits, vegetables and whole grains. When the house is filled with healthy foods, everyone will eat and enjoy them.
Keep meals simple – make one meal for the entire family. That way everyone eats together and you don’t feel like you have to make different meals for everyone’s different tastes.
Don’t make food a tool to reward or comfort your children.
Offer options. For example – would you like an apple or some grapes for a snack?
Make meal time a stress-free family affair. Talk about the events of the day and limit distractions – no television, computer or phone calls.
Have a healthy attitude about food and your children will too!
by Jennifer May, M.S., R.D., M.S.
Mother’s Day is a great time to have fun with your family and also to look at the role you play in their lives. After all, you are one of the most influential people in your child’s life. Being a good role model for a healthy lifestyle helps children grow and develop into healthy adults. Let’s take a look at how moms can help children develop healthy eating habits throughout their lifetime:
Offer children a variety of food items so they can obtain a wide array of nutrients.
Be open to new foods and encourage children to try new tastes and textures when eating.
As children get older, encourage them to help with meal preparation. Children can help with grocery lists and menu ideas. Look through a cookbook together and ask them for their opinions on what to try. Let them help in the kitchen. They can locate ingredients, measure amounts, and mix things together. (And they can help clean up the mess!)
Keep some children’s cookbooks at home. This is a great option as kids get older – Williams-Sonoma’s, The Kid’s Cookbook: A great book for kids who love to cook.
Eat healthy daily – let your children see you eating plenty of fruits, vegetables and whole grains. When the house is filled with healthy foods, everyone will eat and enjoy them.
Keep meals simple – make one meal for the entire family. That way everyone eats together and you don’t feel like you have to make different meals for everyone’s different tastes.
Don’t make food a tool to reward or comfort your children.
Offer options. For example – would you like an apple or some grapes for a snack?
Make meal time a stress-free family affair. Talk about the events of the day and limit distractions – no television, computer or phone calls.
Have a healthy attitude about food and your children will too!
Mothers=Role Models
by Jennifer May, M.S., R.D., M.S.
Mother’s Day is a great time to have fun with your family and also to look at the role you play in their lives. After all, you are one of the most influential people in your child’s life. Being a good role model for a healthy lifestyle helps children grow and develop into healthy adults. Let’s take a look at how moms can help children develop healthy eating habits throughout their lifetime:
Offer children a variety of food items so they can obtain a wide array of nutrients.
Be open to new foods and encourage children to try new tastes and textures when eating.
As children get older, encourage them to help with meal preparation. Children can help with grocery lists and menu ideas. Look through a cookbook together and ask them for their opinions on what to try. Let them help in the kitchen. They can locate ingredients, measure amounts, and mix things together. (And they can help clean up the mess!)
Keep some children’s cookbooks at home. This is a great option as kids get older – Williams-Sonoma’s, The Kid’s Cookbook: A great book for kids who love to cook.
Eat healthy daily – let your children see you eating plenty of fruits, vegetables and whole grains. When the house is filled with healthy foods, everyone will eat and enjoy them.
Keep meals simple – make one meal for the entire family. That way everyone eats together and you don’t feel like you have to make different meals for everyone’s different tastes.
Don’t make food a tool to reward or comfort your children.
Offer options. For example – would you like an apple or some grapes for a snack?
Make meal time a stress-free family affair. Talk about the events of the day and limit distractions – no television, computer or phone calls.
Have a healthy attitude about food and your children will too!
by Jennifer May, M.S., R.D., M.S.
Mother’s Day is a great time to have fun with your family and also to look at the role you play in their lives. After all, you are one of the most influential people in your child’s life. Being a good role model for a healthy lifestyle helps children grow and develop into healthy adults. Let’s take a look at how moms can help children develop healthy eating habits throughout their lifetime:
Offer children a variety of food items so they can obtain a wide array of nutrients.
Be open to new foods and encourage children to try new tastes and textures when eating.
As children get older, encourage them to help with meal preparation. Children can help with grocery lists and menu ideas. Look through a cookbook together and ask them for their opinions on what to try. Let them help in the kitchen. They can locate ingredients, measure amounts, and mix things together. (And they can help clean up the mess!)
Keep some children’s cookbooks at home. This is a great option as kids get older – Williams-Sonoma’s, The Kid’s Cookbook: A great book for kids who love to cook.
Eat healthy daily – let your children see you eating plenty of fruits, vegetables and whole grains. When the house is filled with healthy foods, everyone will eat and enjoy them.
Keep meals simple – make one meal for the entire family. That way everyone eats together and you don’t feel like you have to make different meals for everyone’s different tastes.
Don’t make food a tool to reward or comfort your children.
Offer options. For example – would you like an apple or some grapes for a snack?
Make meal time a stress-free family affair. Talk about the events of the day and limit distractions – no television, computer or phone calls.
Have a healthy attitude about food and your children will too!
Sunday, May 1, 2011
Egg Mug Mexicali
Egg Mug Mexicali
PER SERVING (entire mug):
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, 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, top with salsa, and enjoy!
PointsPlus® Value: 3/MAKES 1 SERVING
PER SERVING (entire mug):
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, 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, top with salsa, and enjoy!
PointsPlus® Value: 3/MAKES 1 SERVING
EGG McMUGGIN'
Egg McMuggin'
PER SERVING (entire mug): PointsPlus® Value: 4
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
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40 - 45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese
Directions:
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
PER SERVING (entire mug): PointsPlus® Value: 4
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
1 1/2 oz. (about 3 slices) extra-lean ham, chopped
One-half slice light bread (40 - 45 calories and at least 2g fiber per slice)
1 tbsp. shredded fat-free cheddar cheese
Directions:
Toast bread and cut into cubes. Spray a large microwave-safe mug lightly with nonstick spray. Add bread cubes, egg substitute, cheese wedge pieces, and ham, and stir. Microwave for about a minute. Stir gently, and then top with shredded cheese. Microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
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