Simple Peach Crisp
1/2 cup quick oats
1/2 cup packed brown sugar
1/4 cup all purpose flour
1 tsp cinnamon
2 tablespoons butter
10 medium peaches
2 tbsp white sugar
1. Cut the peaches into slices and place in a pie plate. Sprinkle 2 tbs of white sugar over peaches.
2. Mix oats, brown sugar, flour and cinnamon in a bowl. Cut 2 tablespoons of butter into small pieces and use two forks or a pastry cutter to mix butter into oat mixture.
3. Cover the peaches with the oat mixture.
4. Bake at 350 degrees for 40 minutes.
Makes 6 servings, PointsPlus® Value per serving: 4
Tuesday, August 30, 2011
Thursday, August 25, 2011
EGGPLANT CASSEROLE
EGGPLANT CASSEROLE - Thank you INA MAYNE from Mt.Airy
POINTSPLUS VALUE: 8
SERVINGS:4
INGREDIENTS
6 SERVINGS MORNING STAR CRUMBLE- 1 BAG
6 SERVINGS HUNT SPAGHETTI SAUCE-1 CAN
1 CUP 2% MILK REDUCED FAT NATURAL SHREDDED CHEESE-MOZZARELLA CHEESE
2 LARGE EGGPLANTS
INSTRUCTIONS
PEAL AND SLICE EGGPLANT ABOUT 1/2 INCH THICK
SPRAY COOKIE SHEET WITH OLIVE OIL PAM
PLACE EGGPLANT ON SHEET AND SPRAY THEM WITH PAM ALSO
BAKE AT 400 DEGREES FOR 30 MIN. WHEN DONE LET COOL
SPRAY A 8X8 CAKE PAN WITH PAM AND BEGIN TO LAYER
TOP WITH CHEESE
RETURN TO OVEN 350 DEGREES FOR ABOUT 20 MINS
TIPS
THIS CAN BE A MAKE AHEAD MEAL. .IT FREEZES WELL.
YOU CAN ALSO ADD EXTRAS LIKE PEPPERS ,ONIONS,HERBS,ETC
POINTSPLUS VALUE: 8
SERVINGS:4
INGREDIENTS
6 SERVINGS MORNING STAR CRUMBLE- 1 BAG
6 SERVINGS HUNT SPAGHETTI SAUCE-1 CAN
1 CUP 2% MILK REDUCED FAT NATURAL SHREDDED CHEESE-MOZZARELLA CHEESE
2 LARGE EGGPLANTS
INSTRUCTIONS
PEAL AND SLICE EGGPLANT ABOUT 1/2 INCH THICK
SPRAY COOKIE SHEET WITH OLIVE OIL PAM
PLACE EGGPLANT ON SHEET AND SPRAY THEM WITH PAM ALSO
BAKE AT 400 DEGREES FOR 30 MIN. WHEN DONE LET COOL
SPRAY A 8X8 CAKE PAN WITH PAM AND BEGIN TO LAYER
TOP WITH CHEESE
RETURN TO OVEN 350 DEGREES FOR ABOUT 20 MINS
TIPS
THIS CAN BE A MAKE AHEAD MEAL. .IT FREEZES WELL.
YOU CAN ALSO ADD EXTRAS LIKE PEPPERS ,ONIONS,HERBS,ETC
Super Cheesy Squash
Super Cheesy Squash
2 teaspoons extra-virgin olive oil
2 pounds zucchini or summer squash, (about 4 medium), sliced 1/4 inch thick rounds or triangles
Freshly ground salt & pepper, to taste
1/2 cup finely shredded Parmesan cheese or spice it up with pepperjack, (1 ounce)
1. Heat oil in a large nonstick skillet over medium heat. Add zucchini/squash and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 5-10 minutes. Remove from heat, sprinkle with salt and pepper; stir to combine.
2. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
Makes four 3/4 cup servings, PointsPlus® Value per serving: 1
2 teaspoons extra-virgin olive oil
2 pounds zucchini or summer squash, (about 4 medium), sliced 1/4 inch thick rounds or triangles
Freshly ground salt & pepper, to taste
1/2 cup finely shredded Parmesan cheese or spice it up with pepperjack, (1 ounce)
1. Heat oil in a large nonstick skillet over medium heat. Add zucchini/squash and cook, stirring every 2 to 3 minutes, until tender and most of the slices are golden brown, about 5-10 minutes. Remove from heat, sprinkle with salt and pepper; stir to combine.
2. Sprinkle with cheese, cover and cook until the cheese is melted, 1 to 2 minutes more. Serve warm.
Makes four 3/4 cup servings, PointsPlus® Value per serving: 1
Lose for Good 2011
Get Ready for the LOSE FOR GOOD campaign!
Weight Watchers® fourth annual Lose For Good campaign kicks off August 28 and runs
through October 15. As members across the country lose weight and participate in other
activities during the campaign, Weight Watchers will donate money, up to $1 million, to
Share Our Strength® and Action Against Hunger, charitable organizations that help feed
hungry kids and families in the United States and around the world.
What is Meatless Monday?
A quick taste of Meatless Monday
www.meatlessmonday.com
WHAT IS MEATLESS MONDAY?
An international movement to help people reduce their meat consumption by 15% to improve personal health and the health of the planet. We are a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins Bloomberg School of Public Health.
WHY MEATLESS?
On average, Americans consume 8 ounces of meat per day – 45% more than the USDA recommends. Going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help limit your carbon footprint and save precious resources like fresh water and fossil fuel.
WHY MONDAY?
Multiple studies have shown that periodic health prompts lead to positive behavior change. Monday is the beginning of the week, making it the perfect time to reevaluate our choices and set our intentions for the coming days. With a Meatless Monday, you have a scheduled, recurring reminder to start your week off on a nutritious note. And if this Monday passes you by, next week is another opportunity to focus on health!
FOR YOUR HEALTH
REDUCE HEART DISEASE Beans, peas, nuts and seeds contain little to no saturated fats. Reducing saturated fats can help keep your cholesterol low, and cut risk of cardiovascular disease.
LIMIT CANCER RISK Hundreds of studies suggest that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption is associated with colon cancer.
FIGHT DIABETES Research suggests that plant-based diets– particularly those low in processed meat – can reduce your risk of type 2 diabetes.
CURB OBESITY People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A plant-based diet is a great source of fiber (absent in animal products). This makes you feel full with fewer calories, ie. lower calorie intake and less overeating.
LIVE LONGER Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.
IMPROVE YOUR DIET Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes
FOR YOUR WALLET
CUT WEEKLY BUDGETFood prices continue to rise. Current increases are especially sharp in packaged items and meat, which require extra expenses like feed and transportation. Forgoing meat once a week is a great way to cut the weekly budget.
CURB HEALTHCARE SPENDINGTreatment of chronic preventable diseases accounts for 70% of total U.S. healthcare spending. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.
FOR OUR PLANET
REDUCE CARBON FOOTPRINTThe UN estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that accelerate climate change.
MINIMIZE WATER USAGEThe water needs of livestock are huge, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef.
REDUCE FUEL DEPENDENCEOn average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. (compared to 2.2 calories of fossil fuel for plant-based protein).
--------------------------------------------------------------------------------
www.meatlessmonday.com
WHAT IS MEATLESS MONDAY?
An international movement to help people reduce their meat consumption by 15% to improve personal health and the health of the planet. We are a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins Bloomberg School of Public Health.
WHY MEATLESS?
On average, Americans consume 8 ounces of meat per day – 45% more than the USDA recommends. Going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help limit your carbon footprint and save precious resources like fresh water and fossil fuel.
WHY MONDAY?
Multiple studies have shown that periodic health prompts lead to positive behavior change. Monday is the beginning of the week, making it the perfect time to reevaluate our choices and set our intentions for the coming days. With a Meatless Monday, you have a scheduled, recurring reminder to start your week off on a nutritious note. And if this Monday passes you by, next week is another opportunity to focus on health!
FOR YOUR HEALTH
REDUCE HEART DISEASE Beans, peas, nuts and seeds contain little to no saturated fats. Reducing saturated fats can help keep your cholesterol low, and cut risk of cardiovascular disease.
LIMIT CANCER RISK Hundreds of studies suggest that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption is associated with colon cancer.
FIGHT DIABETES Research suggests that plant-based diets– particularly those low in processed meat – can reduce your risk of type 2 diabetes.
CURB OBESITY People on low-meat or vegetarian diets have significantly lower body weights and body mass indices. A plant-based diet is a great source of fiber (absent in animal products). This makes you feel full with fewer calories, ie. lower calorie intake and less overeating.
LIVE LONGER Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality.
IMPROVE YOUR DIET Consuming beans or peas results in higher intakes of fiber, protein, folate, zinc, iron and magnesium with lower intakes
FOR YOUR WALLET
CUT WEEKLY BUDGETFood prices continue to rise. Current increases are especially sharp in packaged items and meat, which require extra expenses like feed and transportation. Forgoing meat once a week is a great way to cut the weekly budget.
CURB HEALTHCARE SPENDINGTreatment of chronic preventable diseases accounts for 70% of total U.S. healthcare spending. By reducing our risk for these conditions, we can curtail healthcare spending nationwide.
FOR OUR PLANET
REDUCE CARBON FOOTPRINTThe UN estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that accelerate climate change.
MINIMIZE WATER USAGEThe water needs of livestock are huge, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water go into a single pound of beef.
REDUCE FUEL DEPENDENCEOn average, about 40 calories of fossil fuel energy go into every calorie of feed lot beef in the U.S. (compared to 2.2 calories of fossil fuel for plant-based protein).
--------------------------------------------------------------------------------
Tuesday, August 23, 2011
Julia's Fruit Salsa
Course: sauces
PointsPlus™ Value: 1
Servings: 11
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients
2 cup(s) strawberries, washed, stems removed
4 item(s) Kiwi(s), peeled
1 large mango(es), peeled
2 Tbsp fresh lime juice, 1/2 one small lime
1 Tbsp lime zest, scraped from lime used for juice (zest first)
Instructions
Place all ingredients into blender or food chopper. Chop, but do not puree
(unless you're planning on making jam).
Serve with Tostitos Hint of Lime chips (6 chips = 4 points), cinnamon pita
chips (not sure of points plus value), over ice cream, or experiment (just
remember to count the points for whatever it is!
PointsPlus™ Value: 1
Servings: 11
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy
Ingredients
2 cup(s) strawberries, washed, stems removed
4 item(s) Kiwi(s), peeled
1 large mango(es), peeled
2 Tbsp fresh lime juice, 1/2 one small lime
1 Tbsp lime zest, scraped from lime used for juice (zest first)
Instructions
Place all ingredients into blender or food chopper. Chop, but do not puree
(unless you're planning on making jam).
Serve with Tostitos Hint of Lime chips (6 chips = 4 points), cinnamon pita
chips (not sure of points plus value), over ice cream, or experiment (just
remember to count the points for whatever it is!
Tuesday, August 16, 2011
Chicken Enchiladas
Chicken Enchiladas
Servings: 8 • Serving Size: 1 enchilada PointsPlus® Value per serving: 4
For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste
For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
non-stick cooking spray
Directions:
In a medium saucepan, spray oil and sauté garlic. Addchipotle chiles , chili powder, cumin, chicken broth,
tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set
aside until ready to use.
Preheat oven to 400 degrees.
Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft,
about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and
cook 4 to 5 minutes. Remove from heat.
Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla
and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and
bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points)
Makes 8 enchiladas.
Servings: 8 • Serving Size: 1 enchilada PointsPlus® Value per serving: 4
For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste
For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
non-stick cooking spray
Directions:
In a medium saucepan, spray oil and sauté garlic. Addchipotle chiles , chili powder, cumin, chicken broth,
tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set
aside until ready to use.
Preheat oven to 400 degrees.
Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft,
about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and
cook 4 to 5 minutes. Remove from heat.
Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla
and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and
bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points)
Makes 8 enchiladas.
"Stabd Up Comedy about our Weight Loss Journey"
Hi gang,
Here is the link to the "Stand Up Comedy about our Weight Loss Journey" from Ree from our Thursday meeting in WF.
http://www.youtube.com/watch?v=luEbbZsVPUI
Click on the link or if not copy/paste it into your browser.
Hugs. DIana
Here is the link to the "Stand Up Comedy about our Weight Loss Journey" from Ree from our Thursday meeting in WF.
http://www.youtube.com/watch?v=luEbbZsVPUI
Click on the link or if not copy/paste it into your browser.
Hugs. DIana
Being a Rolde Model for your Kids
Being a Role Model for Your Kids Can Help Them Attain a Healthy Lifestyle
Article By: Heather Lindsey
Adults who adopt and maintain a healthy lifestyle through good eating habits and physical activity set a good example for children and help ensure that they acquire healthy habits, too.
This is the message of a new public service announcement (PSA) designed to tackle the issue of childhood obesity, released by the US Department of Health and Human Services, Office of the Surgeon General (OSG) on April 6.
To date more than 12.5 million children and adolescents — 17.1 percent of people ages 2 to 19 years — are overweight. Since 1980, obesity has more than doubled in children ages 2 to 5 and tripled in children ages 6 and 11.
“Early intervention against overweight and obesity is crucial,” Rear Admiral Steven K. Galson, MD, MPH, acting US surgeon general, said in a statement. “This is because children learn lifelong eating and activity habits at a young age. Using family time to help children develop good habits will benefit them now and throughout their lives.”
As they grow older, overweight children and adolescents are more likely to have high blood pressure and high cholesterol, which are risk factors associated with heart disease, according to the OSG. They also have an increased risk of developing type 2 diabetes and may experience social discrimination, which is associated with low self-esteem and depression.
More resources from WeightWatchers.com
Parental Involvement — Key to Weight Loss in Kids
Maintaining a healthy weight involves the entire family, not just the child or parent with weight issues.
Factors Affecting Children's Food Choices
Banning particular foods can make them even more appealing to children. The best strategy is to include some of these foods in the child's choice of treats.
Family Fitness Fun
Kids love it when their parents join the game. Get some ideas on how to move together.
Spring Break Shape-Up
Get your whole family outdoors and on their toes this vacation.
To help prevent these problems, adults have a responsibility to “shape children’s eating and activity habits,” says Jennifer Buschick, spokesperson for the OSG. “It’s very important that adults are role models for our children; children like to emulate what adults do.”
To develop good eating habits, the OSG encourages parents and their children to shop, cook, and plan healthy meals together. Additionally, eating together as a family encourages children to consume more whole grains, fruits and vegetables.
It can be hard to draw the line between being a positive role model, and turning kids off by preaching healthy messages. In the WeightWatchers.com article, How to Raise Healthy Kids, Weight Watchers International chief scientific officer Karen Miller-Kovach advises, "Don't really talk about what's healthy; just provide healthy foods. Kids learn by watching you, not from lectures about saturated fat.”
If taking these steps will mean changing the daily patterns in your kids’ lives, you may be met with resistance. But there are ways of making the changes fun and apparently effortless. In the WeightWatchers.com article, 9 Sneaky Ways to Get Your Kids Moving, the steps recommended include swapping movie night in favor of bowling or miniature golf — exercises that are fun, competitive and can involve the whole family.
In the new PSA, “Take the Lead,” children emulate adults as they exercise, eat nutritious meals, make healthy food choices, and practice good hygiene. The PSA closes with a message from Galson urging viewers to take part in leading young people to a healthy future.
He also directs the audience to a parent or caregiver checklist available on the OSG’s Web site, which in addition to diet and exercise recommendations, provides tips such as limiting children’s television and other screen time to less than 2 hours daily and ensuring they get enough sleep each night.
A Spanish version of the PSA, "Mi Cocina," is also available, and encourages helpful tips on healthy eating.
The OSG is distributing the PSAs as part of its “Healthy Youth for a Healthy Future” public information initiative. For more information go to SurgeonGeneral.gov.
Article By: Heather Lindsey
Adults who adopt and maintain a healthy lifestyle through good eating habits and physical activity set a good example for children and help ensure that they acquire healthy habits, too.
This is the message of a new public service announcement (PSA) designed to tackle the issue of childhood obesity, released by the US Department of Health and Human Services, Office of the Surgeon General (OSG) on April 6.
To date more than 12.5 million children and adolescents — 17.1 percent of people ages 2 to 19 years — are overweight. Since 1980, obesity has more than doubled in children ages 2 to 5 and tripled in children ages 6 and 11.
“Early intervention against overweight and obesity is crucial,” Rear Admiral Steven K. Galson, MD, MPH, acting US surgeon general, said in a statement. “This is because children learn lifelong eating and activity habits at a young age. Using family time to help children develop good habits will benefit them now and throughout their lives.”
As they grow older, overweight children and adolescents are more likely to have high blood pressure and high cholesterol, which are risk factors associated with heart disease, according to the OSG. They also have an increased risk of developing type 2 diabetes and may experience social discrimination, which is associated with low self-esteem and depression.
More resources from WeightWatchers.com
Parental Involvement — Key to Weight Loss in Kids
Maintaining a healthy weight involves the entire family, not just the child or parent with weight issues.
Factors Affecting Children's Food Choices
Banning particular foods can make them even more appealing to children. The best strategy is to include some of these foods in the child's choice of treats.
Family Fitness Fun
Kids love it when their parents join the game. Get some ideas on how to move together.
Spring Break Shape-Up
Get your whole family outdoors and on their toes this vacation.
To help prevent these problems, adults have a responsibility to “shape children’s eating and activity habits,” says Jennifer Buschick, spokesperson for the OSG. “It’s very important that adults are role models for our children; children like to emulate what adults do.”
To develop good eating habits, the OSG encourages parents and their children to shop, cook, and plan healthy meals together. Additionally, eating together as a family encourages children to consume more whole grains, fruits and vegetables.
It can be hard to draw the line between being a positive role model, and turning kids off by preaching healthy messages. In the WeightWatchers.com article, How to Raise Healthy Kids, Weight Watchers International chief scientific officer Karen Miller-Kovach advises, "Don't really talk about what's healthy; just provide healthy foods. Kids learn by watching you, not from lectures about saturated fat.”
If taking these steps will mean changing the daily patterns in your kids’ lives, you may be met with resistance. But there are ways of making the changes fun and apparently effortless. In the WeightWatchers.com article, 9 Sneaky Ways to Get Your Kids Moving, the steps recommended include swapping movie night in favor of bowling or miniature golf — exercises that are fun, competitive and can involve the whole family.
In the new PSA, “Take the Lead,” children emulate adults as they exercise, eat nutritious meals, make healthy food choices, and practice good hygiene. The PSA closes with a message from Galson urging viewers to take part in leading young people to a healthy future.
He also directs the audience to a parent or caregiver checklist available on the OSG’s Web site, which in addition to diet and exercise recommendations, provides tips such as limiting children’s television and other screen time to less than 2 hours daily and ensuring they get enough sleep each night.
A Spanish version of the PSA, "Mi Cocina," is also available, and encourages helpful tips on healthy eating.
The OSG is distributing the PSAs as part of its “Healthy Youth for a Healthy Future” public information initiative. For more information go to SurgeonGeneral.gov.
A Plate Full of Good Health
A Plate Full of Good Health
Article By: Michelle Fowler
Learn about what a healthy day really looks like by using Weight Watchers Good Health Guidelines and the USDA's MyPlate icon. It's easier than you think!
When you were a kid, your mother probably made sure that you ate three balanced meals a day. Meat, veggies, fruit — the works. But as soon as you moved out of the house, you gained a lot more than your independence. You gained the right to eat whatever you wanted.
You may have wanted to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. Fortunately, there are some great cheats out there. New dietary guidelines from the USDA, along with the Weight Watchers Good Health Guidelines, can take the guesswork out of getting a healthy, balanced diet.
The USDA's "MyPlate" icon
In June, the US Department of Agriculture replaced the food pyramid icon with the MyPlate icon. The new image (you can see it below, linking to an article with more details) is a simple prompt to fill half your plate with fruits and veggies; something that many Weight Watchers members were already doing! The icon also prompts people to eat whole grains, lean protein and low-fat dairy in reasonable portions. Sound familiar?
The Good Health Guidelines
By now, you're probably familiar with the Good Health Guidelines. These explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in fat and carbohydrates, and higher in fiber and protein, and should keep you satisfied longer. Read on to better understand the basics of eating right:
Fruit can be a delicious and filling replacement for sugary desserts. Plus, it's loaded with vitamins and, as long as it's fresh fruit, has 0 PointsPlus® values.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two (low-fat or fat-free) servings each day.
Healthy oils, like like olive, canola, sunflower, safflower or flaxseed, provide your body with essential fatty acids and Vitamin E.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet treat or alcoholic drink, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Water is essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
Article By: Michelle Fowler
Learn about what a healthy day really looks like by using Weight Watchers Good Health Guidelines and the USDA's MyPlate icon. It's easier than you think!
When you were a kid, your mother probably made sure that you ate three balanced meals a day. Meat, veggies, fruit — the works. But as soon as you moved out of the house, you gained a lot more than your independence. You gained the right to eat whatever you wanted.
You may have wanted to continue eating good-for-you foods. But in this fast-paced, fast-food world, where preparing a healthy meal might occasionally lose out to a quick bite, eating right can be downright hard. Fortunately, there are some great cheats out there. New dietary guidelines from the USDA, along with the Weight Watchers Good Health Guidelines, can take the guesswork out of getting a healthy, balanced diet.
The USDA's "MyPlate" icon
In June, the US Department of Agriculture replaced the food pyramid icon with the MyPlate icon. The new image (you can see it below, linking to an article with more details) is a simple prompt to fill half your plate with fruits and veggies; something that many Weight Watchers members were already doing! The icon also prompts people to eat whole grains, lean protein and low-fat dairy in reasonable portions. Sound familiar?
The Good Health Guidelines
By now, you're probably familiar with the Good Health Guidelines. These explain that a balanced diet consists of vitamins, minerals and macronutrients – the same qualities of food that can help you lose weight. The most nutritious foods are lower in fat and carbohydrates, and higher in fiber and protein, and should keep you satisfied longer. Read on to better understand the basics of eating right:
Fruit can be a delicious and filling replacement for sugary desserts. Plus, it's loaded with vitamins and, as long as it's fresh fruit, has 0 PointsPlus® values.
Vegetables can be enjoyed cooked or raw, just make sure to eat your five servings of fruit and vegetables each day to get the nutrients you need.
Whole-grain foods are a great source of fiber. Choose them over processed foods whenever possible.
Dairy products can help keep your bones strong by offering you a very necessary nutrient: calcium. Try to have two (low-fat or fat-free) servings each day.
Healthy oils, like like olive, canola, sunflower, safflower or flaxseed, provide your body with essential fatty acids and Vitamin E.
Protein like meat, poultry, fish, eggs, dried beans and soy products can really provide the staying power you need to feel satisfied longer. Go for at least one or two servings each day.
Limit added sugar and alcohol. Feel free to enjoy the occasional sweet treat or alcoholic drink, just don't overdo it. Too much can lead to excess calories – and excess calories can really add up!
Water is essential to maintain a healthy body. Aim to drink at least six glasses a day to stay hydrated.
Multiple vitamin-mineral supplements can provide any nutrients that are missing from your diet. Look for a supplement that provides no more than 100% of the Daily Value (%DV), Recommended Nutrient Intake (RDI), or Dietary Reference Intake (DRI).
Saturday, August 6, 2011
Summer Pasta
Summer Pasta
3 tbsps red wine vinegar
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve. When ready to serve, combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
PointsPlus® Value per serving: 4
3 tbsps red wine vinegar
8 ozs angel hair spaghetti, cooked and drained
2 tbsps olive oil
6 ozs fresh tomatoes, seeded and chopped
3 tsps garlic, minced
4 ozs mozzarella cheese, shredded
1 tsp salt
2 tsps basil
1/8 tsp black pepper
To prepare vinaigrette, combine vinegar, oil, garlic, salt, and black pepper in a small bowl. Mix well. Chill until ready to serve. When ready to serve, combine cooked spaghetti, tomatoes, cheese, basil, and parsley. Pour vinaigrette over pasta mixture until well coated.
Makes 8 Equal Servings (About 3/4 Cup Per Serving)
PointsPlus® Value per serving: 4
Snacks with PointsPlus
Snack Attack
http://courtneymdillon.wordpress.com/snack-attack/
I’m a snacker… Snacks have saved me on more than one occasion and hurt me in just as many instances. Below you will find basic snack info and some snack ideas.
1. Why snack?
There are many reasons why snacking is beneficial: decreased likelihood of overeating at mealtimes, more chances to get good-for-you vitamins and minerals, mood boosting, squash cravings. By choosing smart snacks you can maximize pleasure and minimize effort.
2. How can I be a smart snacker?
Make your snacks into mini meals whenever possible, but keep them between 100 and 200 calories. Maximize these calories, not in quantity but in quality. Your body needs carbohydrates, fats, and protein so chose snacks that offer all of these. Choose whole foods (foods that are not processed) first and make sure you are eating lots of different colors. The variable colors ensure a variety of nutrients.
3. When should I snack?
Any time you have a 4-5 hour lapse between meals calls for a snack – it is best to fit it at about the 2-2 1/2 hour mark. Recharging at this point in the break will ensure you don’t deplete your energy source and won’t overeat at the next meal. These numbers are general, your body may be different so listen to your hunger signals.
Proceed with caution
We all know that eating 1/4 of a package of Oreos or an entire pint of Ben & Jerry’s ice cream may not be the smartest snack options around, but let’s talk about the unassuming snacks. Some of the more dangerous offenders readily available on the market include: energy bars, shakes/smoothies, 100-calorie packs, juice and canned fruit in syrup just to name a few. If these are items you enjoy, there are ways to make smart choices with these items.
When choosing an energy bar, pick one with less than 200 calories and at least 4g of fiber and protein. The calorie count will keep you within the normal range for a snack and the balance of fiber and protein will keep you full and satisfied longer.
Those shakes and smoothies you see in the drink section are loaded with extra stuff to make them stable and tasty. For these I recommend just making your own at home with fresh or frozen fruit some yogurt and honey for sweetness.
When purchasing canned fruit, always choose ones that are in their own juices.
100 calorie packs appeared to be a blessing to many. In theory when you finish one bag you have to stop… again that was the theory. These products are often carbohydrate-heavy and contain lots of preservatives. Choose some of the items below and make your own portion-controlled packs. By choosing items from below you will feel more satisfied and get more bang for your buck.
Worthwhile Snacks
One english muffin (go for a light whole wheat version) with 1T light nut butter (try Smart Balance with added omega-3) Points Plus: 5
1/2c low-fat or fat-free greek yogurt with 1T honey and 1t chopped nuts (any type you like so long as they are not salted) Points Plus: 4
1/2c roasted spiced nuts (see the recipe tab for my favorite) Points Plus: 6
1c raw veggies (a variety of colors is best) with 1 wedge of cheese (try laughing cow) or 1/2c low-fat cottage cheese Points Plus: 2
1c tomato or black bean soup topped with 2t sour cream or 1T light shredded cheese Points Plus: 3
5 dried apricots and 1 oz cheese (try camebert or whatever type you like) Points Plus: 4
1 multigrain waffle with 1/2c fresh berries and 1t honey Points Plus: 3
3c plain popcorn topped with calorie-free seasonings (I like cayenne pepper) Points Plus: 2
2T hummus with 1c raw veggies Points Plus: 2
2 slices of deli turkey (low sodium) and 1/2c grapes Points Plus: 1
1/2c plain oatmeal with 1/4c fresh berries and 1T skim milk Points Plus: 2
1/2c party mix – see recipe page Points Plus: 4
1/2c light vanilla ice cream with 1/2c fresh berries Points Plus: 3
2 small homemade cookies and 1/2c skim milk Points Plus: 4
1 hardboiled egg with 6 saltine crackers Points Plus: 4
1 medium fat-free latte (I like it with 1t cinnamon) Points Plus: 3
4 gingersnaps (I like the ones at Trader Joe’s) and 1 packet diet hot cocoa (try Swiss Miss) Points Plus: 3
1 vitalicious product and 1 serving of fresh fruit (apple, orange, grapes, banana, etc) Points Plus: 3
7 pretzel twists (medium) and 2T dried cranberries Points Plus: 3
1/2c shelled edamame and 1t spices/salt Points Plus: 2
10 almonds and 1T chocolate chips Points Plus: 4
4 Melba toasts (whole wheat) and 1 hard boiled egg Points Plus: 4
http://courtneymdillon.wordpress.com/snack-attack/
I’m a snacker… Snacks have saved me on more than one occasion and hurt me in just as many instances. Below you will find basic snack info and some snack ideas.
1. Why snack?
There are many reasons why snacking is beneficial: decreased likelihood of overeating at mealtimes, more chances to get good-for-you vitamins and minerals, mood boosting, squash cravings. By choosing smart snacks you can maximize pleasure and minimize effort.
2. How can I be a smart snacker?
Make your snacks into mini meals whenever possible, but keep them between 100 and 200 calories. Maximize these calories, not in quantity but in quality. Your body needs carbohydrates, fats, and protein so chose snacks that offer all of these. Choose whole foods (foods that are not processed) first and make sure you are eating lots of different colors. The variable colors ensure a variety of nutrients.
3. When should I snack?
Any time you have a 4-5 hour lapse between meals calls for a snack – it is best to fit it at about the 2-2 1/2 hour mark. Recharging at this point in the break will ensure you don’t deplete your energy source and won’t overeat at the next meal. These numbers are general, your body may be different so listen to your hunger signals.
Proceed with caution
We all know that eating 1/4 of a package of Oreos or an entire pint of Ben & Jerry’s ice cream may not be the smartest snack options around, but let’s talk about the unassuming snacks. Some of the more dangerous offenders readily available on the market include: energy bars, shakes/smoothies, 100-calorie packs, juice and canned fruit in syrup just to name a few. If these are items you enjoy, there are ways to make smart choices with these items.
When choosing an energy bar, pick one with less than 200 calories and at least 4g of fiber and protein. The calorie count will keep you within the normal range for a snack and the balance of fiber and protein will keep you full and satisfied longer.
Those shakes and smoothies you see in the drink section are loaded with extra stuff to make them stable and tasty. For these I recommend just making your own at home with fresh or frozen fruit some yogurt and honey for sweetness.
When purchasing canned fruit, always choose ones that are in their own juices.
100 calorie packs appeared to be a blessing to many. In theory when you finish one bag you have to stop… again that was the theory. These products are often carbohydrate-heavy and contain lots of preservatives. Choose some of the items below and make your own portion-controlled packs. By choosing items from below you will feel more satisfied and get more bang for your buck.
Worthwhile Snacks
One english muffin (go for a light whole wheat version) with 1T light nut butter (try Smart Balance with added omega-3) Points Plus: 5
1/2c low-fat or fat-free greek yogurt with 1T honey and 1t chopped nuts (any type you like so long as they are not salted) Points Plus: 4
1/2c roasted spiced nuts (see the recipe tab for my favorite) Points Plus: 6
1c raw veggies (a variety of colors is best) with 1 wedge of cheese (try laughing cow) or 1/2c low-fat cottage cheese Points Plus: 2
1c tomato or black bean soup topped with 2t sour cream or 1T light shredded cheese Points Plus: 3
5 dried apricots and 1 oz cheese (try camebert or whatever type you like) Points Plus: 4
1 multigrain waffle with 1/2c fresh berries and 1t honey Points Plus: 3
3c plain popcorn topped with calorie-free seasonings (I like cayenne pepper) Points Plus: 2
2T hummus with 1c raw veggies Points Plus: 2
2 slices of deli turkey (low sodium) and 1/2c grapes Points Plus: 1
1/2c plain oatmeal with 1/4c fresh berries and 1T skim milk Points Plus: 2
1/2c party mix – see recipe page Points Plus: 4
1/2c light vanilla ice cream with 1/2c fresh berries Points Plus: 3
2 small homemade cookies and 1/2c skim milk Points Plus: 4
1 hardboiled egg with 6 saltine crackers Points Plus: 4
1 medium fat-free latte (I like it with 1t cinnamon) Points Plus: 3
4 gingersnaps (I like the ones at Trader Joe’s) and 1 packet diet hot cocoa (try Swiss Miss) Points Plus: 3
1 vitalicious product and 1 serving of fresh fruit (apple, orange, grapes, banana, etc) Points Plus: 3
7 pretzel twists (medium) and 2T dried cranberries Points Plus: 3
1/2c shelled edamame and 1t spices/salt Points Plus: 2
10 almonds and 1T chocolate chips Points Plus: 4
4 Melba toasts (whole wheat) and 1 hard boiled egg Points Plus: 4
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