Chickpea and Feta Salad
Course: side dishes
PointsPlus™ Value: 4
Servings: 6
Preparation Time: 12 min
Cooking Time: 0 min
Level of Difficulty: Easy
Serve this Mediterranean salad on its own or with greens. Make it ahead so it has plenty of time to marinate.
Details Read all reviews (389) Ingredients
2 cup(s) canned chickpeas, rinsed and drained
2 clove(s) (medium) garlic clove(s), finely minced, or less to taste
2 Tbsp scallion(s), thinly sliced
1/2 large sweet red pepper(s), diced
2 Tbsp parsley, fresh, finely minced
9 large olive(s), black or green, pitted and chopped
1/2 cup(s) crumbled feta cheese
1 Tbsp olive oil
3 Tbsp fresh lemon juice
1/8 tsp black pepper, freshly ground, or to taste
1 tsp lemon zest, for garnish
Instructions
In a medium bowl, combine chickpeas, garlic, scallions, red pepper, parsley, olives and feta cheese; toss to combine.
In a small bowl, whisk together oil and lemon juice; pour over chickpea mixture and season to taste with black pepper. Garnish with lemon zest; serve. Yields about 1/2 cup per serving.
Wednesday, June 29, 2011
Tomato, Basil and Smoked Mozzarella Pasta Salad
Tomato, Basil and Smoked Mozzarella Pasta Salad
Course: main meals
PointsPlus™ Value: 5
Servings: 6
Preparation Time: 15 min
Cooking Time: 9 min
Level of Difficulty: Easy
Tomatoes, fresh basil and smoky mozzarella go together beautifully. Add pasta and a splash of balsamic vinegar and you've got a wonderful meal.
Details Read all reviews (321) Ingredients
8 oz uncooked fusilli, or other spiral pasta
1 Tbsp balsamic vinegar, or more to taste
2 tsp olive oil
1/2 tsp dried oregano
1 cup(s) cherry tomato(es), or grape tomatoes, halved
1/2 cup(s) basil, fresh, chopped
2 oz whole milk low-moisture mozzarella cheese, smoked, diced (1/2 cup)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Cook pasta according to package directions; drain and transfer to a large bowl. Add vinegar, oil and oregano; toss to coat.
Fold in tomatoes, basil and mozzarella; season to taste with salt and pepper. Serve warm or chilled. Yields about 1 cup per serving.
Notes
For added flavor, try sun-dried tomatoes: Place 1/4 cup of dried sun-dried tomatoes in a bowl and cover them with boiling water; set aside for 10 minutes to allow the tomatoes to plump up. Drain well and substitute them for half the cherry tomatoes.
Course: main meals
PointsPlus™ Value: 5
Servings: 6
Preparation Time: 15 min
Cooking Time: 9 min
Level of Difficulty: Easy
Tomatoes, fresh basil and smoky mozzarella go together beautifully. Add pasta and a splash of balsamic vinegar and you've got a wonderful meal.
Details Read all reviews (321) Ingredients
8 oz uncooked fusilli, or other spiral pasta
1 Tbsp balsamic vinegar, or more to taste
2 tsp olive oil
1/2 tsp dried oregano
1 cup(s) cherry tomato(es), or grape tomatoes, halved
1/2 cup(s) basil, fresh, chopped
2 oz whole milk low-moisture mozzarella cheese, smoked, diced (1/2 cup)
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
Instructions
Cook pasta according to package directions; drain and transfer to a large bowl. Add vinegar, oil and oregano; toss to coat.
Fold in tomatoes, basil and mozzarella; season to taste with salt and pepper. Serve warm or chilled. Yields about 1 cup per serving.
Notes
For added flavor, try sun-dried tomatoes: Place 1/4 cup of dried sun-dried tomatoes in a bowl and cover them with boiling water; set aside for 10 minutes to allow the tomatoes to plump up. Drain well and substitute them for half the cherry tomatoes.
Tuesday, June 28, 2011
Grilled Cinnamon Peaches
Grilled Cinnamon Peaches
Course: desserts
PointsPlus™ Value: 2
Servings: 4
Preparation Time: 5 min
Cooking Time: 8 min
Level of Difficulty: Easy
Finish off your 4th of July barbecue with this 3-ingredient recipe. Grilling the peaches helps elicit that warm, peach pie flavor.
Details Read all reviews (25) Ingredients
3 serving(s) butter-flavour cooking spray
1/2 tsp ground cinnamon
4 large peach(es), peeled, halved and pitted
Instructions
Off heat, lightly coat grill grate with cooking spray; preheat grill to medium-high heat.
Sprinkle cinnamon evenly over cut sides of peaches; lightly coat with cooking spray.
Place peaches on grill, cut side down. Grill until browned and slightly softened, about 5 minutes. (For best results, do not move the peaches during grilling; this will ensure the attractive grill marks and keep the peaches from sticking to the grill.)
Turn peaches over and grill on other side for about 3 minutes more; serve warm. Yields 2 peach halves per serving.
Notes
Serve plain or with your favorite light vanilla ice cream or frozen yogurt (will affect PointsPlus values).
Rate and review this recipe
Course: desserts
PointsPlus™ Value: 2
Servings: 4
Preparation Time: 5 min
Cooking Time: 8 min
Level of Difficulty: Easy
Finish off your 4th of July barbecue with this 3-ingredient recipe. Grilling the peaches helps elicit that warm, peach pie flavor.
Details Read all reviews (25) Ingredients
3 serving(s) butter-flavour cooking spray
1/2 tsp ground cinnamon
4 large peach(es), peeled, halved and pitted
Instructions
Off heat, lightly coat grill grate with cooking spray; preheat grill to medium-high heat.
Sprinkle cinnamon evenly over cut sides of peaches; lightly coat with cooking spray.
Place peaches on grill, cut side down. Grill until browned and slightly softened, about 5 minutes. (For best results, do not move the peaches during grilling; this will ensure the attractive grill marks and keep the peaches from sticking to the grill.)
Turn peaches over and grill on other side for about 3 minutes more; serve warm. Yields 2 peach halves per serving.
Notes
Serve plain or with your favorite light vanilla ice cream or frozen yogurt (will affect PointsPlus values).
Rate and review this recipe
Quinoa and Tomato Salad
Quinoa and Tomato Salad
Course: side dishes
PointsPlus™ Value: 5
Servings: 4
Preparation Time: 10 min
Cooking Time: 18 min
Level of Difficulty: Easy
Quinoa is actually related to the grass family but it looks and tastes like a grain. It’s a nutrition powerhouse and makes a wonderful substitute for rice and pasta.
Details Read all reviews (84) Ingredients
1 cup(s) uncooked quinoa
2 cup(s) grape tomatoes, or cherry tomatoes, red and/or yellow*
1 Tbsp olive oil
1 Tbsp white wine vinegar, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 Tbsp chives, fresh, minced
Instructions
Put quinoa in a fine-mesh sieve or fine strainer. Place under cold running water until water runs clear (this eliminates the bitter taste contained in quinoa's coating); drain well. (Or you can buy certain brands of quinoa that are pre-rinsed.)
Place rinsed quinoa in a medium saucepan and cover with 2 cups of cold water; bring to a boil over high heat. Reduce heat to low, cover and simmer until the grains are translucent and the germ has come out of each grain, about 15 minutes. Cover and remove from heat; let sit for 5 minutes.
Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 tablespoons of the tomato juice; set tomatoes aside.
In a cup, combine tomato juice, oil, vinegar, salt, pepper and chives; stir well.
When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 1/4 cups per serving.
Notes
*If desired, substitute 2 large tomatoes for the grape tomatoes.
The simple ingredients in this recipe make it a perfect complement to spicy main dishes.
Vary this recipe by using fresh basil, thyme, cilantro or oregano instead of the chives.
Course: side dishes
PointsPlus™ Value: 5
Servings: 4
Preparation Time: 10 min
Cooking Time: 18 min
Level of Difficulty: Easy
Quinoa is actually related to the grass family but it looks and tastes like a grain. It’s a nutrition powerhouse and makes a wonderful substitute for rice and pasta.
Details Read all reviews (84) Ingredients
1 cup(s) uncooked quinoa
2 cup(s) grape tomatoes, or cherry tomatoes, red and/or yellow*
1 Tbsp olive oil
1 Tbsp white wine vinegar, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 Tbsp chives, fresh, minced
Instructions
Put quinoa in a fine-mesh sieve or fine strainer. Place under cold running water until water runs clear (this eliminates the bitter taste contained in quinoa's coating); drain well. (Or you can buy certain brands of quinoa that are pre-rinsed.)
Place rinsed quinoa in a medium saucepan and cover with 2 cups of cold water; bring to a boil over high heat. Reduce heat to low, cover and simmer until the grains are translucent and the germ has come out of each grain, about 15 minutes. Cover and remove from heat; let sit for 5 minutes.
Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 tablespoons of the tomato juice; set tomatoes aside.
In a cup, combine tomato juice, oil, vinegar, salt, pepper and chives; stir well.
When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 1/4 cups per serving.
Notes
*If desired, substitute 2 large tomatoes for the grape tomatoes.
The simple ingredients in this recipe make it a perfect complement to spicy main dishes.
Vary this recipe by using fresh basil, thyme, cilantro or oregano instead of the chives.
Pepper and Mushroom Kebabs with a Yogurt-Dill Dip
Pepper and Mushroom Kebabs with a Yogurt-Dill Dip
Course: side dishes
PointsPlus™ Value: 1
Servings: 8
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Set out a platter of these skewers and the crowd will go wild. They're served with a creamy garlic-dill dip for fantastic flavor.
Details Read all reviews (9) Ingredients
1 clove(s) (medium) garlic clove(s)
1/8 tsp table salt
1 tsp dill, minced
1/4 cup(s) fat-free sour cream
1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
3 medium sweet red pepper(s), or 1 each red, yellow and green pepper
16 small cremini mushrooms, or white mushrooms, cleaned and trimmed
2 spray(s) olive oil cooking spray
1/4 tsp table salt
1/4 tsp black pepper
Instructions
To prepare dip, mash garlic and 1/8 teaspoon of salt together in a small serving bowl with a serrated spoon or a utensil with a sharp edge. Stir in dill, sour cream and yogurt; set aside.
Preheat grill to high. To prepare kebabs, core and seed each pepper; cut each into 8 chunks. Arrange 3 pieces of pepper and 2 mushrooms on each of eight 12-inch metal skewers. Lightly coat kebabs with cooking spray; season with salt and pepper.
Grill kebabs until peppers are tender and lightly browned, about 5 minutes per side. Serve kebabs with dip. Yields 1 kebab and about 1 1/2 tablespoons of dip per serving.
Notes
For even more flavor, stir 1 teaspoon of freshly minced chives into the dip.
Course: side dishes
PointsPlus™ Value: 1
Servings: 8
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy
Set out a platter of these skewers and the crowd will go wild. They're served with a creamy garlic-dill dip for fantastic flavor.
Details Read all reviews (9) Ingredients
1 clove(s) (medium) garlic clove(s)
1/8 tsp table salt
1 tsp dill, minced
1/4 cup(s) fat-free sour cream
1/2 cup(s) plain fat-free yogurt, Greek-variety recommended
3 medium sweet red pepper(s), or 1 each red, yellow and green pepper
16 small cremini mushrooms, or white mushrooms, cleaned and trimmed
2 spray(s) olive oil cooking spray
1/4 tsp table salt
1/4 tsp black pepper
Instructions
To prepare dip, mash garlic and 1/8 teaspoon of salt together in a small serving bowl with a serrated spoon or a utensil with a sharp edge. Stir in dill, sour cream and yogurt; set aside.
Preheat grill to high. To prepare kebabs, core and seed each pepper; cut each into 8 chunks. Arrange 3 pieces of pepper and 2 mushrooms on each of eight 12-inch metal skewers. Lightly coat kebabs with cooking spray; season with salt and pepper.
Grill kebabs until peppers are tender and lightly browned, about 5 minutes per side. Serve kebabs with dip. Yields 1 kebab and about 1 1/2 tablespoons of dip per serving.
Notes
For even more flavor, stir 1 teaspoon of freshly minced chives into the dip.
Kibbeh with Yogurt Dipping Sauce
Kibbeh with Yogurt Dipping Sauce
Course: main meals
PointsPlus™ Value: 7
Servings: 8
Preparation Time: 20 min
Cooking Time: 26 min
Level of Difficulty: Moderate
Enjoy this Middle Eastern specialty on its own, served in pita or over couscous or rice. Swap lean ground beef for the lamb if desired.*
Details Read all reviews (64) Ingredients
1 cup(s) Low Fat, Plain Greek Yogurt
1/2 medium English cucumber, diced
1/4 cup(s) parsley, and/or mint, fresh, minced
2 clove(s) (medium) garlic clove(s), minced, or to taste
1 tsp olive oil
1 Tbsp fresh lemon juice, or to taste
1/2 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste
Kibbeh
1/2 cup(s) uncooked bulgur
2 cup(s) onion(s), Spanish, diced
1 cup(s) parsley, and/or mint, fresh, packed
1 tsp ground cumin
1 tsp ground allspice
1/2 tsp ground cinnamon
1 tsp table salt
1/2 tsp black pepper
1 pound(s) Lean ground lamb
4 spray(s) cooking spray
1 Tbsp olive oil, divided
1 medium lemon(s), cut into 8 wedges
Instructions
To make yogurt sauce, combine first 8 ingredients in a bowl; refrigerate for 1 hour.
To make kibbeh, place bulgur in a glass bowl and add just enough water to cover it; microwave on high until water is absorbed, about 1 to 2 minutes. Fluff bulgur with a fork and allow to cool.
Meanwhile, using a food processor, process onions and parsley (or mint) until very well combined. Add cooked bulgur, cumin, allspice, cinnamon, salt and pepper; process thoroughly. Add lamb, a little at a time, and process until thoroughly combined (or you can combine lamb by hand, if you prefer).
Working with wet hands, form lamb mixture into 16 egg-shape patties (like the size of a jumbo egg).
Coat a very large skillet with cooking spray; set over medium heat. Add 1/2 tablespoon oil; heat oil until it shimmers. Cook 8 patties, until golden brown, about 6 minutes per side. Remove to a plate and cover to keep warm; repeat with remaining ingredients. Serve hot, warm or cold with yogurt sauce and lemon wedges. Yields 2 kibbeh and about 1/3 cup sauce per serving.
Notes
*Could affect PointsPlus value.
Course: main meals
PointsPlus™ Value: 7
Servings: 8
Preparation Time: 20 min
Cooking Time: 26 min
Level of Difficulty: Moderate
Enjoy this Middle Eastern specialty on its own, served in pita or over couscous or rice. Swap lean ground beef for the lamb if desired.*
Details Read all reviews (64) Ingredients
1 cup(s) Low Fat, Plain Greek Yogurt
1/2 medium English cucumber, diced
1/4 cup(s) parsley, and/or mint, fresh, minced
2 clove(s) (medium) garlic clove(s), minced, or to taste
1 tsp olive oil
1 Tbsp fresh lemon juice, or to taste
1/2 tsp table salt, or to taste
1/8 tsp black pepper, freshly ground, or to taste
Kibbeh
1/2 cup(s) uncooked bulgur
2 cup(s) onion(s), Spanish, diced
1 cup(s) parsley, and/or mint, fresh, packed
1 tsp ground cumin
1 tsp ground allspice
1/2 tsp ground cinnamon
1 tsp table salt
1/2 tsp black pepper
1 pound(s) Lean ground lamb
4 spray(s) cooking spray
1 Tbsp olive oil, divided
1 medium lemon(s), cut into 8 wedges
Instructions
To make yogurt sauce, combine first 8 ingredients in a bowl; refrigerate for 1 hour.
To make kibbeh, place bulgur in a glass bowl and add just enough water to cover it; microwave on high until water is absorbed, about 1 to 2 minutes. Fluff bulgur with a fork and allow to cool.
Meanwhile, using a food processor, process onions and parsley (or mint) until very well combined. Add cooked bulgur, cumin, allspice, cinnamon, salt and pepper; process thoroughly. Add lamb, a little at a time, and process until thoroughly combined (or you can combine lamb by hand, if you prefer).
Working with wet hands, form lamb mixture into 16 egg-shape patties (like the size of a jumbo egg).
Coat a very large skillet with cooking spray; set over medium heat. Add 1/2 tablespoon oil; heat oil until it shimmers. Cook 8 patties, until golden brown, about 6 minutes per side. Remove to a plate and cover to keep warm; repeat with remaining ingredients. Serve hot, warm or cold with yogurt sauce and lemon wedges. Yields 2 kibbeh and about 1/3 cup sauce per serving.
Notes
*Could affect PointsPlus value.
Mexican Fruit Salad
Weight Watchers Bionico – Mexican Fruit Salad
PointsPlus® Value: 2 Weight Watchers PointsPlus
Servings: about 12
Serving Size: 1 cup of fruit, 2 tbsp of fruit sauce, and 2 tbsp of low fat granola or Kashi Go Lean Crunch
Ingredients
1 cup of your favorite fruit per serving- I love mine with banana, apples, mango, and grapes but anything will work.
1 cup non fat, light plain yogurt
1/2 cup non fat condensed milk (if you can find non fat, light condensed milk it has even fewer calories)
2 tbsp low fat granola or Kashi Go Lean Crunch per serving
Instructions
Cut your favorite fruits into bite sized pieces.
In a blender, combine 1 cup of the yogurt with 1/2 cup of the condensed milk and blend until mixed well.
Top the fruit with 2 tbsp on the yogurt/condensed milk sauce and 2 tbsp granola or Kashi Go Lean Crunch.
Enjoy for breakfast, a snack, or dessert!
PointsPlus® Value: 2 Weight Watchers PointsPlus
Servings: about 12
Serving Size: 1 cup of fruit, 2 tbsp of fruit sauce, and 2 tbsp of low fat granola or Kashi Go Lean Crunch
Ingredients
1 cup of your favorite fruit per serving- I love mine with banana, apples, mango, and grapes but anything will work.
1 cup non fat, light plain yogurt
1/2 cup non fat condensed milk (if you can find non fat, light condensed milk it has even fewer calories)
2 tbsp low fat granola or Kashi Go Lean Crunch per serving
Instructions
Cut your favorite fruits into bite sized pieces.
In a blender, combine 1 cup of the yogurt with 1/2 cup of the condensed milk and blend until mixed well.
Top the fruit with 2 tbsp on the yogurt/condensed milk sauce and 2 tbsp granola or Kashi Go Lean Crunch.
Enjoy for breakfast, a snack, or dessert!
Using your hunger meter.
Using Your Hunger Meter
Article By: Melissa Sperl
Your body sends you signals when it's hungry and when it's had enough food — the trick is learning to recognize them. Here's an exercise that will help you learn to spot your satiety level and find success.
In general, seemingly naturally thin people eat when they're hungry and stop when they're satisfied. That's part of the reason staying thin comes easier to them than it may feel like it does for you.
The secret is that you, too, can train yourself to recognize your hunger and satisfaction rates. You've probably heard your Leader or other meeting members discussing it: By being conscious of your body's hunger pangs and satisfaction signals, you, too, will be able to limit eating to when your body's hungry, and to stop when it has had enough.
Consider the following questions:
On a scale of 1 to 5, would you say your body's hunger signals are easy to recognize (1), or hard to spot (5)? Or somewhere in between?
How often would you say you eat when you aren't hungry?
Never.
Sometimes.
Always.
How do you usually feel when you decide to stop eating?
Comfortable.
Stuffed.
Ill or pained.
Now that you have a little insight into the state of your hunger meter, try this exercise: Regularly use your Hunger Signals chart to in the Plan Manager, or in your paper Tracker, to record how hungry (1) or not hungry (5) you are when you start eating. Pay attention to how these ratings change, and over time, you'll learn to recognize your body's hunger language with increasing accuracy — a surefire step toward success.
In your next meeting, chat with some other members about how they monitor their hunger meter. Other meeting members (and your leader!) are always a terrific source of ideas and tips that actually work.
Article By: Melissa Sperl
Your body sends you signals when it's hungry and when it's had enough food — the trick is learning to recognize them. Here's an exercise that will help you learn to spot your satiety level and find success.
In general, seemingly naturally thin people eat when they're hungry and stop when they're satisfied. That's part of the reason staying thin comes easier to them than it may feel like it does for you.
The secret is that you, too, can train yourself to recognize your hunger and satisfaction rates. You've probably heard your Leader or other meeting members discussing it: By being conscious of your body's hunger pangs and satisfaction signals, you, too, will be able to limit eating to when your body's hungry, and to stop when it has had enough.
Consider the following questions:
On a scale of 1 to 5, would you say your body's hunger signals are easy to recognize (1), or hard to spot (5)? Or somewhere in between?
How often would you say you eat when you aren't hungry?
Never.
Sometimes.
Always.
How do you usually feel when you decide to stop eating?
Comfortable.
Stuffed.
Ill or pained.
Now that you have a little insight into the state of your hunger meter, try this exercise: Regularly use your Hunger Signals chart to in the Plan Manager, or in your paper Tracker, to record how hungry (1) or not hungry (5) you are when you start eating. Pay attention to how these ratings change, and over time, you'll learn to recognize your body's hunger language with increasing accuracy — a surefire step toward success.
In your next meeting, chat with some other members about how they monitor their hunger meter. Other meeting members (and your leader!) are always a terrific source of ideas and tips that actually work.
Saturday, June 18, 2011
Weight Watchers i Ranked #1 Weight Loss Diet
Weight Watchers is Ranked #1 Weight-Loss Diet by U.S. News & World Report
Article By: Mary Elizabeth Hurn
Inaugural rankings from U.S. News & World Report put Weight Watchers in the top slot for weight-loss diets.
With two-thirds of adults in the U.S. either overweight or obese, it’s clear that Americans need a sustainable plan for eating healthier. Today we’re proud and excited to announce that U.S. News & World Report has named Weight Watchers the #1 weight-loss diet and #1 commercial diet in its first-ever Best Diet rankings.
But if you’re one of our members or subscribers, you already know this. Liz Josefsberg, director of brand advocacy for Weight Watchers and our resident Leader, says, “We're about real food in the real world. It's this overarching belief system about learning that managing real food in your life is always going to be the way for long-term success.”
U.S. News & World Report determined its rankings by bringing together an independent panel of 22 scientific experts including nutritionists, dieticians, cardiologists and diabetologists. The experts conducted a six-months assessment of 20 diets and diet programs, ranking them in seven categories: Short-term weight loss, long-term weight loss, ease of compliance, nutritional completeness, health risks, and ability to prevent or manage diabetes and heart disease. The experts rated each diet from 1 to 5 in each of the categories. You can learn more about the methodologyhere.
The Weight Watchers PointsPlus® program emphasizes the need for a healthy, balanced diet including fresh fruits and vegetables, lean proteins and whole grains — which is consistent with the recently released USDA My Plate nutrition icon.
The U.S. News and World Report study touts Weight Watchers as a diet in which no food is off limits and people can eat what they want by controlling their portion sizes. It also highlighted the flexibility to shape your own diet. The experts who worked on the rankings also found Weight Watchers to be safe, nutritious, and easy to follow. “In terms of commercial weight loss plans, this is as good as it gets,” one expert said.
But at the end of the day, this is your Plan. We asked the fans on our Facebook page what they love about the Weight Watchers program. (Click here to see all of their thoughts.)
“Weight-Watchers is the only diet that ever worked for me,” said one fan. “It is easy to follow ... it is not a crash diet.”
Another poster agreed, “There is only one thing I would correct. Weight Watchers is the best ‘lifestyle’ not ‘diet.’ The reason Weight Watchers is so great is because it is a great lifestyle to follow. Way to go!”
“Weight Watchers has given me back my life,” said another, “It is not a quick fix; it teaches you how to change your lifestyle. [Since I lost weight] I am back to living life instead of watching it pass me by.”
“Weight Watchers is good,” said another fan of the program, “I love it that nothing is absolutely forbidden, and that nothing is mandatory.”
Article By: Mary Elizabeth Hurn
Inaugural rankings from U.S. News & World Report put Weight Watchers in the top slot for weight-loss diets.
With two-thirds of adults in the U.S. either overweight or obese, it’s clear that Americans need a sustainable plan for eating healthier. Today we’re proud and excited to announce that U.S. News & World Report has named Weight Watchers the #1 weight-loss diet and #1 commercial diet in its first-ever Best Diet rankings.
But if you’re one of our members or subscribers, you already know this. Liz Josefsberg, director of brand advocacy for Weight Watchers and our resident Leader, says, “We're about real food in the real world. It's this overarching belief system about learning that managing real food in your life is always going to be the way for long-term success.”
U.S. News & World Report determined its rankings by bringing together an independent panel of 22 scientific experts including nutritionists, dieticians, cardiologists and diabetologists. The experts conducted a six-months assessment of 20 diets and diet programs, ranking them in seven categories: Short-term weight loss, long-term weight loss, ease of compliance, nutritional completeness, health risks, and ability to prevent or manage diabetes and heart disease. The experts rated each diet from 1 to 5 in each of the categories. You can learn more about the methodologyhere.
The Weight Watchers PointsPlus® program emphasizes the need for a healthy, balanced diet including fresh fruits and vegetables, lean proteins and whole grains — which is consistent with the recently released USDA My Plate nutrition icon.
The U.S. News and World Report study touts Weight Watchers as a diet in which no food is off limits and people can eat what they want by controlling their portion sizes. It also highlighted the flexibility to shape your own diet. The experts who worked on the rankings also found Weight Watchers to be safe, nutritious, and easy to follow. “In terms of commercial weight loss plans, this is as good as it gets,” one expert said.
But at the end of the day, this is your Plan. We asked the fans on our Facebook page what they love about the Weight Watchers program. (Click here to see all of their thoughts.)
“Weight-Watchers is the only diet that ever worked for me,” said one fan. “It is easy to follow ... it is not a crash diet.”
Another poster agreed, “There is only one thing I would correct. Weight Watchers is the best ‘lifestyle’ not ‘diet.’ The reason Weight Watchers is so great is because it is a great lifestyle to follow. Way to go!”
“Weight Watchers has given me back my life,” said another, “It is not a quick fix; it teaches you how to change your lifestyle. [Since I lost weight] I am back to living life instead of watching it pass me by.”
“Weight Watchers is good,” said another fan of the program, “I love it that nothing is absolutely forbidden, and that nothing is mandatory.”
Friday, June 17, 2011
Au Gretin Shredded Potatoes
Au Gratin Shredded Potatoes
1 (1 lb. 4 oz.) Package Simply Potatoes Shredded Hash Browns
2 Cups Kraft Fat Free Shredded Cheddar Cheese
1 Cup Chopped Onion
1 teaspoon Salt
1/2 teaspoon Pepper
1 1/2 Cups Fat Free Sour Cream
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
Preheat oven to 350 degrees.
Sauté the onions in a small skillet that has been sprayed with non-stick cooking spray and cook until tender. In a large bowl, combine the soup and sour cream; then add the salt, pepper, cheese and onion mixing until combined. Gently stir in the potatoes until mixed throughout. Spray a 7X11 inch glass baking dish with non-stick cooking spray. Pour the mixture evenly into the prepared dish. Bake uncovered for 45-50 minutes or until hot and bubbly. Let stand 5 minutes before serving.
Serves: 8 (2/3 Cup Each)
PointsPlus® Value: 4
1 (1 lb. 4 oz.) Package Simply Potatoes Shredded Hash Browns
2 Cups Kraft Fat Free Shredded Cheddar Cheese
1 Cup Chopped Onion
1 teaspoon Salt
1/2 teaspoon Pepper
1 1/2 Cups Fat Free Sour Cream
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
Preheat oven to 350 degrees.
Sauté the onions in a small skillet that has been sprayed with non-stick cooking spray and cook until tender. In a large bowl, combine the soup and sour cream; then add the salt, pepper, cheese and onion mixing until combined. Gently stir in the potatoes until mixed throughout. Spray a 7X11 inch glass baking dish with non-stick cooking spray. Pour the mixture evenly into the prepared dish. Bake uncovered for 45-50 minutes or until hot and bubbly. Let stand 5 minutes before serving.
Serves: 8 (2/3 Cup Each)
PointsPlus® Value: 4
Pork Burritos
Pork Burritos
serves 14 ( 1 burrito = 8 points + ) add points for additional toppings
1 boneless pork sirloin roast ( 3 lbs.)
¼ c. fat free chicken broth
1 envelope taco seasoning
1 can fat-free refried beans ( 16 oz.)
1 can ( 4 oz) diced green chilies
14 flour tortillas ( 8 " ) warmed
Place pork roast, taco seasoning and chicken broth in a crock pot. Cook on low for 8-10 hours or until very tender. Shred with a fork. Add refried beans and diced green chilies. Stir to heat through. Spoon ½ c. pork mixture down the center of each tortilla. Fold in sides and roll. Serve with additional toppings if desired.
serves 14 ( 1 burrito = 8 points + ) add points for additional toppings
1 boneless pork sirloin roast ( 3 lbs.)
¼ c. fat free chicken broth
1 envelope taco seasoning
1 can fat-free refried beans ( 16 oz.)
1 can ( 4 oz) diced green chilies
14 flour tortillas ( 8 " ) warmed
Place pork roast, taco seasoning and chicken broth in a crock pot. Cook on low for 8-10 hours or until very tender. Shred with a fork. Add refried beans and diced green chilies. Stir to heat through. Spoon ½ c. pork mixture down the center of each tortilla. Fold in sides and roll. Serve with additional toppings if desired.
What the USDA'S "New Plate" means to you.
What the USDA’s New "Plate" Icon Means For You
New icon illustrating healthy eating guidelines will look familiar to Weight Watchers members and subscribers.
Be sure to take a look at the new United States Department of Agriculture (USDA) “My Plate” icon offering dietary guidance. Look familiar? If you’ve been following the PointsPlus® program, you’ll likely see that it looks a lot like your own dinner plate! The new icon, replacing the USDA’s longstanding pyramid, shows a greater emphasis on fresh fruits and vegetables, and aims to more clearly represent the choices Americans should be making when it comes to their eating habits.
The icon suggests filling half of your plate with fruits and vegetables — a value that Weight Watchers whole-heartedly embraces. The rest of your plate should be taken up by protein and grains (half of those grains should be whole). There’s also a small circle attached to the plate signifying dairy. There are charts available at ChooseMyPlate.gov for each of the five food groups explaining recommended amounts for different sexes and age groups.
Liz Josefsberg, director of brand advocacy for Weight Watchers and our resident Leader, knows that the plate icon will resonate for her meetings members. “Before, the USDA was saying your day should look like this pyramid, which was hard to quantify,” she said . “The new plate visual is what’s so meaningful. You don’t look at your food in a pyramid shape, you look at it on a plate. We’ve been using that visual in meeting rooms for years as teaching tool. It’s not just how much of your day should be composed of a certain food group, but every meal. That’s so much more effective.”
David Kirchhoff, president and CEO of Weight Watchers International, applauded the new icon, which he praised as being “common sense.” He added, “Like the 2010 Dietary Guidelines for Americans, which were released in January, the nutrition advice conveyed in the icon will seem very familiar to Weight Watchers members, because it guides Americans to the same foods as the PointsPlus program. Like the PointsPlus program, it also encourages Americans to eat more fruits and vegetables and to choose foods that are nutrient-dense. The Dietary Guidelines gives you great advice. Weight Watchers shows you how to live it.”
Additional USDA guidelines include avoiding oversize portions and switching to fat-free or low-fat (1%) milk. The USDA also suggests Americans check labels for sodium levels and choose those with lower numbers, as well as advising us to drink water instead of sugary drinks. (And if you’re following the PointsPlus program, these are things you already do!)
Josefsberg added that on the USDA's plate, you don’t see a section of processed packaged foods made up of things you can’t pronounce. “That’s what the PointsPlus formula does, too. It nudges you to make those better choices. It shows that not all calories are created equal.”
“The new nutrition icon, like the PointsPlus program, shows Americans how to fill their plates with the kinds of foods that are delicious to eat and can help you feel fuller,” said Karen Miller-Kovach, chief scientific officer, Weight Watchers International “Following this approach can help more people achieve and maintain a healthy weight.”
Kirchhoff said the company has long been supportive of, and has served as a resource for, the USDA.
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There are SO MANY tools for your personal weight management toolbox on etools!
Here's something NEW!
This is a view of the new BETA progress report...you can see how you are doing with tracking, making health choices and more...by the week and by the month. Even though I'm a paper and pencil kind of gal, I just might enter my information online and learn something new!
New icon illustrating healthy eating guidelines will look familiar to Weight Watchers members and subscribers.
Be sure to take a look at the new United States Department of Agriculture (USDA) “My Plate” icon offering dietary guidance. Look familiar? If you’ve been following the PointsPlus® program, you’ll likely see that it looks a lot like your own dinner plate! The new icon, replacing the USDA’s longstanding pyramid, shows a greater emphasis on fresh fruits and vegetables, and aims to more clearly represent the choices Americans should be making when it comes to their eating habits.
The icon suggests filling half of your plate with fruits and vegetables — a value that Weight Watchers whole-heartedly embraces. The rest of your plate should be taken up by protein and grains (half of those grains should be whole). There’s also a small circle attached to the plate signifying dairy. There are charts available at ChooseMyPlate.gov for each of the five food groups explaining recommended amounts for different sexes and age groups.
Liz Josefsberg, director of brand advocacy for Weight Watchers and our resident Leader, knows that the plate icon will resonate for her meetings members. “Before, the USDA was saying your day should look like this pyramid, which was hard to quantify,” she said . “The new plate visual is what’s so meaningful. You don’t look at your food in a pyramid shape, you look at it on a plate. We’ve been using that visual in meeting rooms for years as teaching tool. It’s not just how much of your day should be composed of a certain food group, but every meal. That’s so much more effective.”
David Kirchhoff, president and CEO of Weight Watchers International, applauded the new icon, which he praised as being “common sense.” He added, “Like the 2010 Dietary Guidelines for Americans, which were released in January, the nutrition advice conveyed in the icon will seem very familiar to Weight Watchers members, because it guides Americans to the same foods as the PointsPlus program. Like the PointsPlus program, it also encourages Americans to eat more fruits and vegetables and to choose foods that are nutrient-dense. The Dietary Guidelines gives you great advice. Weight Watchers shows you how to live it.”
Additional USDA guidelines include avoiding oversize portions and switching to fat-free or low-fat (1%) milk. The USDA also suggests Americans check labels for sodium levels and choose those with lower numbers, as well as advising us to drink water instead of sugary drinks. (And if you’re following the PointsPlus program, these are things you already do!)
Josefsberg added that on the USDA's plate, you don’t see a section of processed packaged foods made up of things you can’t pronounce. “That’s what the PointsPlus formula does, too. It nudges you to make those better choices. It shows that not all calories are created equal.”
“The new nutrition icon, like the PointsPlus program, shows Americans how to fill their plates with the kinds of foods that are delicious to eat and can help you feel fuller,” said Karen Miller-Kovach, chief scientific officer, Weight Watchers International “Following this approach can help more people achieve and maintain a healthy weight.”
Kirchhoff said the company has long been supportive of, and has served as a resource for, the USDA.
--------------------------------------------------------------------------------
There are SO MANY tools for your personal weight management toolbox on etools!
Here's something NEW!
This is a view of the new BETA progress report...you can see how you are doing with tracking, making health choices and more...by the week and by the month. Even though I'm a paper and pencil kind of gal, I just might enter my information online and learn something new!
Hummus from Kim
Hummus ( Thank you Kim, Mount Airy)
preparation: 5 minutes' processing: 7minutes' yield: 3 3/4 cups (360 g)
Serving size: ¼ cup – PointsPlus 3 per serving
Ingredients:
2 (15-ounce) cans chickpeas (garbanzos), one drained, one with liquid
1/4 cup (35 g) raw sesame seeds
1tablespoon olive oil
1/4 cup (60 ml) lemon juice
1 garlic clove, peeled
1teaspoon cumin
Salt
1. Place all ingredients, except salt, into the Food processor container in the order listed and secure lid.
2. Turn machine on and quickly increase speed (that is in the case you have a speed blender) to Variable 10, then to High.
4. Blend for 1 minute
5. Season to taste with salt.
Per 1/4 Cup (60 g) Serving: 99 Cal (25% from Fat 74% from Protein. 67% from Cerb);
Protein; 4 gr
Tot Fat 3 gr. -0 9 Sat Fat-;
Carb, 15 gr
Fiber, 3 gr
Sugar,0
Calcium, 45gr
Iron,7 gr
Sodium; 193 mgr
IU Vit A, 22
Vit C 6 mg
Cholesterol 0 mg
r
preparation: 5 minutes' processing: 7minutes' yield: 3 3/4 cups (360 g)
Serving size: ¼ cup – PointsPlus 3 per serving
Ingredients:
2 (15-ounce) cans chickpeas (garbanzos), one drained, one with liquid
1/4 cup (35 g) raw sesame seeds
1tablespoon olive oil
1/4 cup (60 ml) lemon juice
1 garlic clove, peeled
1teaspoon cumin
Salt
1. Place all ingredients, except salt, into the Food processor container in the order listed and secure lid.
2. Turn machine on and quickly increase speed (that is in the case you have a speed blender) to Variable 10, then to High.
4. Blend for 1 minute
5. Season to taste with salt.
Per 1/4 Cup (60 g) Serving: 99 Cal (25% from Fat 74% from Protein. 67% from Cerb);
Protein; 4 gr
Tot Fat 3 gr. -0 9 Sat Fat-;
Carb, 15 gr
Fiber, 3 gr
Sugar,0
Calcium, 45gr
Iron,7 gr
Sodium; 193 mgr
IU Vit A, 22
Vit C 6 mg
Cholesterol 0 mg
r
Walk it Challenge Frederick May 22, 2011
More pictures in this post. Please check them all as I will be adding more as I can open them. Sorry about my delay in get them in the blog.
Thursday, June 9, 2011
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