Pumpkin Sweet Potato Bisque Recipe (Thank you Freida, Mount Airy Wednesday)
An easy and delicious low calorie bisque, this fabulous Pumpkin and Sweet Potato Soup is a great idea for any meal. With akk the delicious autumn flavors we love, but with a lot less fat and calories.
Ingredients
2 large sweet potatoes
1 cup of canned pumpkin
3 cups fat free vegetable broth
1 small yellow onion, chopped
2 cups tomato juice
1/2 cup fat free plain Greek yogurt
2 tsp fresh ginger, minced
2 large cloves garlic, minced
1 1/2 tsp ground allspice
1 tsp salt
1/2 tsp black pepper
Instructions
Bake sweet potatoes in oven until fully cooked and soft inside.
Meanwhile, spray a large saucepan with non-fat cooking spray and set over medium-high heat.
Add onion and cook, stirring, until it just begins to brown, 2 to 4 minutes.
Add garlic and cook, stirring, about another minute or two.
Mix in tomato juice, ginger, allspice and salt & pepper. Adjust the heat so the mixture boils gently; cook for 10 minutes.
Meanwhile, peel the sweet potatoes and roughly chop. Place them in a food processor or blender along with broth and pumpkin. Puree until completely smooth.
Add the puree and Greek yogurt to the pot and stir well to combine. Heat until hot. Serve immediately.
Preparation time: 15 minute(s)
Cooking time: 1 hour(s)
Diet type: Vegetarian
Diet tags: Low calorie, Reduced fat, Reduced carbohydrate
Number of servings (yield): 4
Culinary tradition: USA (General)
Entire recipe makes 4 servings
Serving size is about 1 3/4 cups
Each serving = 3 PointsPlus
PER SERVING: 188 calories; 1 g fat; 20 g carbohydrates; 8 g protein; 5 g fiber
Tuesday, September 27, 2011
Crockpot Chicken Portobello
Crockpot Chicken Portobello
3 portobello mushroom caps, sliced
2 garlic cloves, minced
3 1/2 to 4 lbs meaty chicken pieces, skinned
2 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp black pepper
1/4 cup reduced sodium chicken broth
1/4 cup dry white wine
1/2 cup light sour cream
1 tbsp Dijon mustard
2 cups shredded romaine lettuce
Fresh rosemary sprigs, (optional)
1. Place mushrooms and garlic in a 4 to 5 quart slow cooker.
Sprinkle chicken with dried rosemary, salt and pepper.
Place chicken on mixture in cooker. Pour broth and wine over mixture in cooker.
2. Cover and cook on LOW 5 to 6 hours or HIGH 2 1/2 to 3 hours.
3. Transfer chicken to a cutting board and shred meat using 2 forks. Transfer chicken and mushrooms to a serving platter lined with lettuce; discard cooking liquid.
4. For mustard cream:
In a small bowl combine sour cream and mustard. Serve mustard cream with chicken and mushrooms. If desired, garnish with fresh rosemary sprigs.
Yield: 6 servings
Serving Size= 1/6 of recipe
PointsPlus® Value: = 5 Per 1/6 serving
3 portobello mushroom caps, sliced
2 garlic cloves, minced
3 1/2 to 4 lbs meaty chicken pieces, skinned
2 tsp dried rosemary, crushed
1/2 tsp salt
1/4 tsp black pepper
1/4 cup reduced sodium chicken broth
1/4 cup dry white wine
1/2 cup light sour cream
1 tbsp Dijon mustard
2 cups shredded romaine lettuce
Fresh rosemary sprigs, (optional)
1. Place mushrooms and garlic in a 4 to 5 quart slow cooker.
Sprinkle chicken with dried rosemary, salt and pepper.
Place chicken on mixture in cooker. Pour broth and wine over mixture in cooker.
2. Cover and cook on LOW 5 to 6 hours or HIGH 2 1/2 to 3 hours.
3. Transfer chicken to a cutting board and shred meat using 2 forks. Transfer chicken and mushrooms to a serving platter lined with lettuce; discard cooking liquid.
4. For mustard cream:
In a small bowl combine sour cream and mustard. Serve mustard cream with chicken and mushrooms. If desired, garnish with fresh rosemary sprigs.
Yield: 6 servings
Serving Size= 1/6 of recipe
PointsPlus® Value: = 5 Per 1/6 serving
Bacon Deviled eggs
Bacon Deviled Eggs
10 eggs, hard-boiled
¾ cup Egg Beaters®
⅓ cup instant potato flakes, dry
¼ cup Smart Beat® Mayonnaise*
1 tbsp fresh chives, chopped
2 tsp Dijon mustard
¼ tsp Bacon Salt*, your choice of flavor
⅛ tsp black pepper
⅛ tsp ground red pepper
½ cup celery, finely diced
2 tbsp fresh parsley, chopped
3 slices Oscar Mayer® Precooked Bacon, heated and chopped
Cut cooked eggs in half lengthwise, remove yolks and discard. Place Egg Beaters® in microwave and cook for 1 minute or until cooked throughout. Place into a small bowl with potato flakes, *Smart Beat® Mayonnaise, chives, mustard, *Bacon Salts, black pepper, red pepper, celery and parsley and stir well. Spoon about 1 rounded tbsp of mixture into each egg white half. Sprinkle with chopped bacon.
Serves 10: PointsPlus® Value: 1
10 eggs, hard-boiled
¾ cup Egg Beaters®
⅓ cup instant potato flakes, dry
¼ cup Smart Beat® Mayonnaise*
1 tbsp fresh chives, chopped
2 tsp Dijon mustard
¼ tsp Bacon Salt*, your choice of flavor
⅛ tsp black pepper
⅛ tsp ground red pepper
½ cup celery, finely diced
2 tbsp fresh parsley, chopped
3 slices Oscar Mayer® Precooked Bacon, heated and chopped
Cut cooked eggs in half lengthwise, remove yolks and discard. Place Egg Beaters® in microwave and cook for 1 minute or until cooked throughout. Place into a small bowl with potato flakes, *Smart Beat® Mayonnaise, chives, mustard, *Bacon Salts, black pepper, red pepper, celery and parsley and stir well. Spoon about 1 rounded tbsp of mixture into each egg white half. Sprinkle with chopped bacon.
Serves 10: PointsPlus® Value: 1
11 ways to get healthy at lunch
11 Ways to Get Healthy at Lunch
Article By: Laura Kalehoff www.weightwatchers.ca
Use your lunch hour for something other than scarfing down a salad. Here are some great ideas on how to take time out for your health.
Put that lunch break to work for you! Whether it's 30 minutes or a full hour, chances are your lunch break is the only time you'll get to yourself all day. Use it! Instead of managing your e-mail while you nibble on that turkey sub, improve your health.
Got a lot of time? Get moving! Use the midday hour to burn calories. Barely have any time? Concentrate instead on mental well being and increasing your energy for the rest of the afternoon. Here are some expert suggestions on how to put the kibosh on keyboard crumbs and pump up your energy level.
Got 45 Minutes?
Put one foot in front of the other. "Walking is free, and you already know how to do it," says Samantha Heller, RD, senior clinical nutritionist. Drive to a nearby high school or park with a co-worker, and spend 15 minutes briskly walking the track or trails. Make a weekly lunchtime commitment.
Be a video star. Why let a rainy day get in the way of exercise? Bring an exercise or yoga video to play in a free conference room, suggests Leslie Bonci, RD. Grab a couple of friends to join in, and enjoy brown-bag lunches together afterward.
Step it up a notch. "Pedometers are a fantastic incentive to get more exercise," says Keli Roberts, spokesperson for the American Council on Exercise. Aim for 10,000 steps a day. Choose a lunch destination that's a good 15-minute walk from your office and you're well on your way. Plus, the walk will break up your afternoon, and it may even quell your appetite.
Got 30 Minutes?
Engage your senses. "Everyone is entitled to nourishment without aggravation," says Bonci. So shut down your computer, put the phone on voicemail and focus on what you're eating. "You need to see, smell and taste it. If you don't take the time to enjoy it, you'll be looking for a chocolate bar later."
Take yourself to the cleaners. Instead of running errands in your car on the way home, run them on foot during lunch, Bonci suggests. Visit the drugstore, stationers and cleaners near your office. You'll tackle your to-do list—and vapourise calories.
Drink up! "I use my lunch hour as a way to catch up on my water intake," says Roberts. "I try to finish two 1.5 liter bottles every day."
Got 15 Minutes?
Pump it up. "It is possible to exercise at the office without taking up a lot of space or calling a lot of attention to oneself," Bonci insists. Her favourite way to pump up at work? Do bicep curls by looping one end of an elastic resistance band under your foot and slowly pulling the other end up with one arm.
Create your own decompression zone. Clear your head by closing your office door (if you have one), slipping on headphones, shutting your eyes and playing music that soothes you for 15 minutes, suggests France Largeman, spokesperson for the American Dietetic Association.
Got 5 Minutes?
Breathe easy. Anyone who's ever found herself face to face with a vending machine as a deadline approaches knows that stress can trigger mindless munching. Put yourself in the mindset to make healthy choices. Start your lunch hour by taking methodical, calming deep breaths, inhaling and exhaling to the count of five, repeating five times. "Deep breaths tell your body that everything will be okay," says Heller.
Roll with it. By the time lunch approaches, odds are you've already spent three hours staring into a computer monitor or talking on the phone—neither of which is doing your alignment any good. "Your shoulders are not supposed to be attached to your ears, your chin should not be resting on your breast bone," Heller says. Take some time to restore balance with some simple neck and shoulder rolls.
Make like a rabbit. Before you nibble a bit of your lunch, whip out a bag of carrots and some low-calorie salad dressing. Make your way through a portion of the bag—at least a cup. You'll make a serious dent on your veggie quotient for the day and on your appetite, too.
Article By: Laura Kalehoff www.weightwatchers.ca
Use your lunch hour for something other than scarfing down a salad. Here are some great ideas on how to take time out for your health.
Put that lunch break to work for you! Whether it's 30 minutes or a full hour, chances are your lunch break is the only time you'll get to yourself all day. Use it! Instead of managing your e-mail while you nibble on that turkey sub, improve your health.
Got a lot of time? Get moving! Use the midday hour to burn calories. Barely have any time? Concentrate instead on mental well being and increasing your energy for the rest of the afternoon. Here are some expert suggestions on how to put the kibosh on keyboard crumbs and pump up your energy level.
Got 45 Minutes?
Put one foot in front of the other. "Walking is free, and you already know how to do it," says Samantha Heller, RD, senior clinical nutritionist. Drive to a nearby high school or park with a co-worker, and spend 15 minutes briskly walking the track or trails. Make a weekly lunchtime commitment.
Be a video star. Why let a rainy day get in the way of exercise? Bring an exercise or yoga video to play in a free conference room, suggests Leslie Bonci, RD. Grab a couple of friends to join in, and enjoy brown-bag lunches together afterward.
Step it up a notch. "Pedometers are a fantastic incentive to get more exercise," says Keli Roberts, spokesperson for the American Council on Exercise. Aim for 10,000 steps a day. Choose a lunch destination that's a good 15-minute walk from your office and you're well on your way. Plus, the walk will break up your afternoon, and it may even quell your appetite.
Got 30 Minutes?
Engage your senses. "Everyone is entitled to nourishment without aggravation," says Bonci. So shut down your computer, put the phone on voicemail and focus on what you're eating. "You need to see, smell and taste it. If you don't take the time to enjoy it, you'll be looking for a chocolate bar later."
Take yourself to the cleaners. Instead of running errands in your car on the way home, run them on foot during lunch, Bonci suggests. Visit the drugstore, stationers and cleaners near your office. You'll tackle your to-do list—and vapourise calories.
Drink up! "I use my lunch hour as a way to catch up on my water intake," says Roberts. "I try to finish two 1.5 liter bottles every day."
Got 15 Minutes?
Pump it up. "It is possible to exercise at the office without taking up a lot of space or calling a lot of attention to oneself," Bonci insists. Her favourite way to pump up at work? Do bicep curls by looping one end of an elastic resistance band under your foot and slowly pulling the other end up with one arm.
Create your own decompression zone. Clear your head by closing your office door (if you have one), slipping on headphones, shutting your eyes and playing music that soothes you for 15 minutes, suggests France Largeman, spokesperson for the American Dietetic Association.
Got 5 Minutes?
Breathe easy. Anyone who's ever found herself face to face with a vending machine as a deadline approaches knows that stress can trigger mindless munching. Put yourself in the mindset to make healthy choices. Start your lunch hour by taking methodical, calming deep breaths, inhaling and exhaling to the count of five, repeating five times. "Deep breaths tell your body that everything will be okay," says Heller.
Roll with it. By the time lunch approaches, odds are you've already spent three hours staring into a computer monitor or talking on the phone—neither of which is doing your alignment any good. "Your shoulders are not supposed to be attached to your ears, your chin should not be resting on your breast bone," Heller says. Take some time to restore balance with some simple neck and shoulder rolls.
Make like a rabbit. Before you nibble a bit of your lunch, whip out a bag of carrots and some low-calorie salad dressing. Make your way through a portion of the bag—at least a cup. You'll make a serious dent on your veggie quotient for the day and on your appetite, too.
New Oil Sprayer
Spray away!
The new Weight Watchers Oil Sprayer makes portion control easy—without the mess!
It’s perfect for use on your cookware and bake-ware to prevent food from sticking, or use it to mist just about any food you’re roasting—meat, poultry, fish, and/or vegetables.
Ten pumps add up to 1 PointsPlus® value!
This useful kitchen tool can also help you meet the Weight Watchers Good Health Guideline for healthy oil.
The new Weight Watchers Oil Sprayer makes portion control easy—without the mess!
It’s perfect for use on your cookware and bake-ware to prevent food from sticking, or use it to mist just about any food you’re roasting—meat, poultry, fish, and/or vegetables.
Ten pumps add up to 1 PointsPlus® value!
This useful kitchen tool can also help you meet the Weight Watchers Good Health Guideline for healthy oil.
Finding time for Weight Loss
Finding the Time for Weight Loss
Article By: Melissa Sperl
Don't let poor time-management get in the way of your success.
With all that you have going on, it may sometimes seem like it's crazy to try to fit in weight loss, too. After all, there's barely time for family and friends! And sometimes fast food is seriously the only option.
But are you wasting your time on clutter? Or by being a perfectionist, or by not delegating your work to other members of your family? Maybe you spend a lot of time procrastinating, or you've volunteered to do things you really don't want to do.
It's important to analyze your time-spending habits, because, often, one of the biggest hurdles on the way to a healthy lifestyle is a hefty lack of time. You need time to cook, exercise and make plans for healthy meals and snacks. So thinking about ways to save it is time well spent.
Save time, see success
You've probably heard your Leader or other Meetings members talking about the importance of planning. Spending a few minutes coming up with plans can actually save you time, because it can make you less likely to have to scramble for last-minute solutions.
So plan! And try these five time-tested time savers as well:
Prioritize. Make your health — and in particular your weight loss — the most important task on your list. Speaking of which…
Make lists! They'll help you organize your thoughts and put your plans into action.
Delegate. Once you know what you need to do and you've written it all down, ask your family for help. There's no reason you should have to do it all yourself.
Say "no." If there isn't enough time in your day for you to prioritize your health, you have too much on your plate. Which to-dos can you cut?
Find out how others save time. At your next Meeting, ask the friends around you how they do it. And check out the Success Stories for tips.
Article By: Melissa Sperl
Don't let poor time-management get in the way of your success.
With all that you have going on, it may sometimes seem like it's crazy to try to fit in weight loss, too. After all, there's barely time for family and friends! And sometimes fast food is seriously the only option.
But are you wasting your time on clutter? Or by being a perfectionist, or by not delegating your work to other members of your family? Maybe you spend a lot of time procrastinating, or you've volunteered to do things you really don't want to do.
It's important to analyze your time-spending habits, because, often, one of the biggest hurdles on the way to a healthy lifestyle is a hefty lack of time. You need time to cook, exercise and make plans for healthy meals and snacks. So thinking about ways to save it is time well spent.
Save time, see success
You've probably heard your Leader or other Meetings members talking about the importance of planning. Spending a few minutes coming up with plans can actually save you time, because it can make you less likely to have to scramble for last-minute solutions.
So plan! And try these five time-tested time savers as well:
Prioritize. Make your health — and in particular your weight loss — the most important task on your list. Speaking of which…
Make lists! They'll help you organize your thoughts and put your plans into action.
Delegate. Once you know what you need to do and you've written it all down, ask your family for help. There's no reason you should have to do it all yourself.
Say "no." If there isn't enough time in your day for you to prioritize your health, you have too much on your plate. Which to-dos can you cut?
Find out how others save time. At your next Meeting, ask the friends around you how they do it. And check out the Success Stories for tips.
Saturday, September 17, 2011
Oatmeal-Pecan Lace Cookies
Oatmeal-Pecan Lace Cookies
Course: desserts
PointsPlus® Value: 3
Servings: 18
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
These nutty cookies are a cinch to make and taste fabulous. They're the perfect dessert recipe: quick and easy.
Ingredients
1 1/4 cup(s) rolled oats
1/2 cup(s) dark brown sugar, packed
1 tsp baking powder
1/2 cup(s) chopped pecans, finely chopped
1/8 tsp table salt
1/3 cup(s) regular butter, melted
1 large egg(s), beaten
1/2 tsp vanilla extract
Instructions
Preheat oven to 350ºF and cover 2 cookie sheets with parchment paper.
Mix oats, sugar, baking powder, pecans and salt together in a large bowl until well incorporated.
Add butter, egg and vanilla to oat mixture; mix well.
Drop teaspoonfuls of batter onto prepared cookie sheets and flatten each out, leaving at least 2-inches between each cookie.
Bake cookies until edges turn golden, about 8 to 12 minutes. Let cookies stand on cookie sheets for 2 minutes before removing to a cooling rack. Yields 2 cookies per serving.
Notes
You can substitute any kind of nut for the pecans.
Course: desserts
PointsPlus® Value: 3
Servings: 18
Preparation Time: 10 min
Cooking Time: 12 min
Level of Difficulty: Easy
These nutty cookies are a cinch to make and taste fabulous. They're the perfect dessert recipe: quick and easy.
Ingredients
1 1/4 cup(s) rolled oats
1/2 cup(s) dark brown sugar, packed
1 tsp baking powder
1/2 cup(s) chopped pecans, finely chopped
1/8 tsp table salt
1/3 cup(s) regular butter, melted
1 large egg(s), beaten
1/2 tsp vanilla extract
Instructions
Preheat oven to 350ºF and cover 2 cookie sheets with parchment paper.
Mix oats, sugar, baking powder, pecans and salt together in a large bowl until well incorporated.
Add butter, egg and vanilla to oat mixture; mix well.
Drop teaspoonfuls of batter onto prepared cookie sheets and flatten each out, leaving at least 2-inches between each cookie.
Bake cookies until edges turn golden, about 8 to 12 minutes. Let cookies stand on cookie sheets for 2 minutes before removing to a cooling rack. Yields 2 cookies per serving.
Notes
You can substitute any kind of nut for the pecans.
Chocolate Mouse
Chocolate Mouse
from Weight Watchers cookbook Just 5
1/3 C FF half & half
2/3 C semisweet chocolate chips
3/4 C FF sour cream
1 tsp. coffee-flavored liqueur (like Kahlua)
1 1/2 C hulled and sliced strawberries
Microwave half and half in medium microwavable bowl on High until very hot, about 30 seconds. Stir in chocolate chips and a pinch of salt. Let stand about 2 minutes. Whisk until chocolate is melted and mixture is smooth. Let cool to room temp.
With electric mixer on high speed, beat sour cream and liqueur (if using) in medium bowl until light and fluffy, about 2 minutes. With rubber spatula, gently fold half of sour cream mixture into chocolate mixture, folding just until blended. Repeat with remaining sour cream. Cover and refrigerate until thoroughly chilled and set, at least 2 hours or up to 1 day. Scoop mousse into dessert bowls and top with strawberries.
Serving=1/2 cup mousse and 1/4 cup strawberries. 5 PointsPlus
from Weight Watchers cookbook Just 5
1/3 C FF half & half
2/3 C semisweet chocolate chips
3/4 C FF sour cream
1 tsp. coffee-flavored liqueur (like Kahlua)
1 1/2 C hulled and sliced strawberries
Microwave half and half in medium microwavable bowl on High until very hot, about 30 seconds. Stir in chocolate chips and a pinch of salt. Let stand about 2 minutes. Whisk until chocolate is melted and mixture is smooth. Let cool to room temp.
With electric mixer on high speed, beat sour cream and liqueur (if using) in medium bowl until light and fluffy, about 2 minutes. With rubber spatula, gently fold half of sour cream mixture into chocolate mixture, folding just until blended. Repeat with remaining sour cream. Cover and refrigerate until thoroughly chilled and set, at least 2 hours or up to 1 day. Scoop mousse into dessert bowls and top with strawberries.
Serving=1/2 cup mousse and 1/4 cup strawberries. 5 PointsPlus
Monday, September 12, 2011
Weight Watchers in ABC news September 8
Weight Watchers Members Lose Twice as Much Weight as Other Dieters
Here is the link to the video:
http://abcnews.go.com/Health/weight-watchers-effective-diet/story?id=14465015
Sept. 8, 2011
Weight Watchers' approach to dieting seems to tighten the belt more than other approaches to weight loss, according to a new study published in the Lancet.
The new research, which was funded by Weight Watchers International but conducted by the U.K. Medical Research Council, compared 772 overweight and obese adults in Australia, Germany and the U.K. Participants were randomly assigned to receive either 12 months of standard health care or a 12-month free membership to Weight Watchers.
"Our studies didn't compare different commercial weight-loss programs, but did test the general concept of whether the various schemes available might work better than the current standard care," Dr. Susan Jebb, lead author of the study, said during a presentation at the International Congress on Obesity. "Regardless of which commercial program people opt for, it's having a weekly weigh-in and support that seems to work. People are more likely to stick at it."
The study is not the first time the Weight Watchers regimen -- which is perhaps most famous for its points system -- has outperformed other strategies. In June, Weight Watchers topped the list of commercial diet plans ranked by U.S. News and World Reports.
In a May ranking by Consumer Reports, however, the weight-loss plan came in third. And those pounds have a price tag; charges can range up to $40 per month, depending on the plan customers choose.
Weight Watchers
Weight Watchers Food product - pasta. View Full Size
Weight WatchersWeight Watchers Food product - pasta. Why Weight Watchers Works Watch Video
Jenny Craig Ranked Number 1 Diet Watch Video
Weight Loss Giants Face Off in Court Watch Video
Still, the system, which typically includes weekly group meetings, weigh-ins, group discussion and behavioral counseling among its components, garners at least some degree of praise from many diet and nutrition experts.
"Everyone is going to lose some weight here because there is a calorie deficit," said Keith Ayoob, director of the nutrition clinic at the Children's Evaluation and Rehabilitation Center at the Albert Einstein College of Medicine. "But it's how you create it so people can comply to it that really makes a difference. People on Weight Watchers are probably more motivated to focus on long-term positive changes, and there's lots of peer encouragement."
"Blending sensible advice about diet and lifestyle with strong behavioral support, Weight Watchers, quite simply, works," said Dr. David Katz, founder of the Yale Prevention Center. "More attention to weight management in primary care is warranted. This study suggests that more attention can mean better outcomes."
In the most recent study, participants adhering to the Weight Watchers plan received the full range of services provided by the program, including access to Internet-based discussion boards and systems to monitor food intake and weight change, as well recipes and meal ideas. Those in the standard care group received weight loss advice and guidelines for treatment from their family physicians.
After 12 months, Weight Watchers participants lost an average of 11 pounds. Those who received standard care lost an average of 5 pounds.
Karen Miller-Kovach, Weight Watchers International's chief scientific officer, said that the study highlights Weight Watchers benefits when complemented with usual primary care.
"Weight Watchers [patients] were able to be much more engaged and benefited from the intense support the weekly meetings provided and made them feel more accountable for their weight loss efforts," said Miller-Kovach. "This reinforces the importance of group support for long-term behavioral change and sustainable weight loss."
Weight Watchers is a nutrition points-driven plan within a group support system that is meant to create healthy eating habits while encouraging exercise.
Katz noted that the better success rate in a group-based program highlights an issue that is often overlooked
Weight Watchers 'Decriminalizes' Eating
"Weight control is not really a 'clinical' issue," said Katz. "It plays out in parks and playgrounds, offices and schools, kitchens and cafeterias. While clinicians can, and should, be part of the solution, we can never be more than part of the solution."
And while no food is off-limits, a points system for foods allows a person to maintain portion control.
Why Weight Watchers Works Watch Video
"Weight Watchers sort of decriminalizes eating," said Ayoob. "It teaches how to play the hand you're dealt with in terms of weight and body image. And that seems to work for people."
About 1 billion people worldwide are overweight, and 300 million are obese, according to the World Health Organization. To solve the problem, nutrition experts note, even small incremental weight loss can dramatically change the landscape of the obesity epidemic, and the public health outcomes that come along with excessive weight.
Here is the link to the video:
http://abcnews.go.com/Health/weight-watchers-effective-diet/story?id=14465015
Sept. 8, 2011
Weight Watchers' approach to dieting seems to tighten the belt more than other approaches to weight loss, according to a new study published in the Lancet.
The new research, which was funded by Weight Watchers International but conducted by the U.K. Medical Research Council, compared 772 overweight and obese adults in Australia, Germany and the U.K. Participants were randomly assigned to receive either 12 months of standard health care or a 12-month free membership to Weight Watchers.
"Our studies didn't compare different commercial weight-loss programs, but did test the general concept of whether the various schemes available might work better than the current standard care," Dr. Susan Jebb, lead author of the study, said during a presentation at the International Congress on Obesity. "Regardless of which commercial program people opt for, it's having a weekly weigh-in and support that seems to work. People are more likely to stick at it."
The study is not the first time the Weight Watchers regimen -- which is perhaps most famous for its points system -- has outperformed other strategies. In June, Weight Watchers topped the list of commercial diet plans ranked by U.S. News and World Reports.
In a May ranking by Consumer Reports, however, the weight-loss plan came in third. And those pounds have a price tag; charges can range up to $40 per month, depending on the plan customers choose.
Weight Watchers
Weight Watchers Food product - pasta. View Full Size
Weight WatchersWeight Watchers Food product - pasta. Why Weight Watchers Works Watch Video
Jenny Craig Ranked Number 1 Diet Watch Video
Weight Loss Giants Face Off in Court Watch Video
Still, the system, which typically includes weekly group meetings, weigh-ins, group discussion and behavioral counseling among its components, garners at least some degree of praise from many diet and nutrition experts.
"Everyone is going to lose some weight here because there is a calorie deficit," said Keith Ayoob, director of the nutrition clinic at the Children's Evaluation and Rehabilitation Center at the Albert Einstein College of Medicine. "But it's how you create it so people can comply to it that really makes a difference. People on Weight Watchers are probably more motivated to focus on long-term positive changes, and there's lots of peer encouragement."
"Blending sensible advice about diet and lifestyle with strong behavioral support, Weight Watchers, quite simply, works," said Dr. David Katz, founder of the Yale Prevention Center. "More attention to weight management in primary care is warranted. This study suggests that more attention can mean better outcomes."
In the most recent study, participants adhering to the Weight Watchers plan received the full range of services provided by the program, including access to Internet-based discussion boards and systems to monitor food intake and weight change, as well recipes and meal ideas. Those in the standard care group received weight loss advice and guidelines for treatment from their family physicians.
After 12 months, Weight Watchers participants lost an average of 11 pounds. Those who received standard care lost an average of 5 pounds.
Karen Miller-Kovach, Weight Watchers International's chief scientific officer, said that the study highlights Weight Watchers benefits when complemented with usual primary care.
"Weight Watchers [patients] were able to be much more engaged and benefited from the intense support the weekly meetings provided and made them feel more accountable for their weight loss efforts," said Miller-Kovach. "This reinforces the importance of group support for long-term behavioral change and sustainable weight loss."
Weight Watchers is a nutrition points-driven plan within a group support system that is meant to create healthy eating habits while encouraging exercise.
Katz noted that the better success rate in a group-based program highlights an issue that is often overlooked
Weight Watchers 'Decriminalizes' Eating
"Weight control is not really a 'clinical' issue," said Katz. "It plays out in parks and playgrounds, offices and schools, kitchens and cafeterias. While clinicians can, and should, be part of the solution, we can never be more than part of the solution."
And while no food is off-limits, a points system for foods allows a person to maintain portion control.
Why Weight Watchers Works Watch Video
"Weight Watchers sort of decriminalizes eating," said Ayoob. "It teaches how to play the hand you're dealt with in terms of weight and body image. And that seems to work for people."
About 1 billion people worldwide are overweight, and 300 million are obese, according to the World Health Organization. To solve the problem, nutrition experts note, even small incremental weight loss can dramatically change the landscape of the obesity epidemic, and the public health outcomes that come along with excessive weight.
Yum Yum Brownie Muffins
Yum Yum Brownie Muffins
2010 Hungry Girl. All Rights Reserved.
12 servings
1 (18 1/4-ounce) box devil's food cake mix
1 (15-ounce) can 100-percent pure pumpkin
Fresh berries, for serving, optional
Preheat the oven to 400 degrees F.
Pour cake mix into a large bowl and whisk to remove any lumps. Add pumpkin and stir until completely smooth and uniform.
Cook's Note: Do not add any other ingredients that may be mentioned on the cake mix box, like eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do not do this!
Place batter into a 12-cup muffin pan lined with foil baking cups and/or sprayed with nonstick spray. Place pan in the oven and bake until a toothpick inserted into the center of a muffin comes out clean, about 20 minutes.
Allow to cool slightly and then serve. Garnish with fresh berries, if using. Enjoy!
PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein
2010 Hungry Girl. All Rights Reserved.
12 servings
1 (18 1/4-ounce) box devil's food cake mix
1 (15-ounce) can 100-percent pure pumpkin
Fresh berries, for serving, optional
Preheat the oven to 400 degrees F.
Pour cake mix into a large bowl and whisk to remove any lumps. Add pumpkin and stir until completely smooth and uniform.
Cook's Note: Do not add any other ingredients that may be mentioned on the cake mix box, like eggs, oil, or water. The mixture will be very thick, so you might be tempted to add in other things to make the batter smoother. Do not do this!
Place batter into a 12-cup muffin pan lined with foil baking cups and/or sprayed with nonstick spray. Place pan in the oven and bake until a toothpick inserted into the center of a muffin comes out clean, about 20 minutes.
Allow to cool slightly and then serve. Garnish with fresh berries, if using. Enjoy!
PER SERVING (1 muffin): 181 calories, 3.5g fat, 357mg sodium, 37g carbs, 2g fiber, 20g sugars, 2g protein
Dreammy Chocolate Peanut Butter Fudge
Dreamy Chocolate Peanut Butter Fudge
2011 Hungry Girl. All Rights Reserved.
36 servings
Ingredients
2 cups canned pure pumpkin
1 (18.3-ounce) box fudge brownie mix
2 tablespoons light chocolate syrup
2 tablespoons reduced-fat peanut butter, softened
Preheat the oven to 350 degrees F.
In a large mixing bowl, combine pumpkin with brownie mix and stir until smooth. Add chocolate syrup and stir until blended. The batter will be very thick, but don't add anything else!
Spray a square baking pan (9-inch by 9-inch works best) with nonstick spray. Spread the batter into the pan.
Then spoon peanut butter on top and use a knife to swirl it around.
Bake in the oven for 35 minutes. The batter will remain very thick and fudgy and it should look undercooked.
Allow the fudge to cool, then cover the pan with foil and refrigerate for at least 2 hours. Cut into 36 squares. Then get ready for a fudge frenzy!
PER SERVING (1/36th of recipe, 1 piece):65 calories, 1g fat, 57mg sodium, 13.5g carbs, 0.5g fiber, 9g sugars, 0.5g protein
2011 Hungry Girl. All Rights Reserved.
36 servings
Ingredients
2 cups canned pure pumpkin
1 (18.3-ounce) box fudge brownie mix
2 tablespoons light chocolate syrup
2 tablespoons reduced-fat peanut butter, softened
Preheat the oven to 350 degrees F.
In a large mixing bowl, combine pumpkin with brownie mix and stir until smooth. Add chocolate syrup and stir until blended. The batter will be very thick, but don't add anything else!
Spray a square baking pan (9-inch by 9-inch works best) with nonstick spray. Spread the batter into the pan.
Then spoon peanut butter on top and use a knife to swirl it around.
Bake in the oven for 35 minutes. The batter will remain very thick and fudgy and it should look undercooked.
Allow the fudge to cool, then cover the pan with foil and refrigerate for at least 2 hours. Cut into 36 squares. Then get ready for a fudge frenzy!
PER SERVING (1/36th of recipe, 1 piece):65 calories, 1g fat, 57mg sodium, 13.5g carbs, 0.5g fiber, 9g sugars, 0.5g protein
Fancy 5 Minute Grilled Cheese
Fancy 5-Minute Grilled Cheese
2011 Hungry Girl. All Rights Reserved.
1 serving
2 slices light bread
1 wedge light spreadable Swiss cheese (recommended: The Laughing Cow Light)
1 piece jarred roasted red pepper (previously packed in water)
1 slice fat-free American cheese
1 tablespoon light whipped butter or light buttery spread, room temperature, divided
2 dashes garlic powder, divided
Spray a grill pan with nonstick spray and place over medium-high heat on the stove.
Lay bread slices on a flat surface, and evenly spread the cheese wedge onto one slice of bread. Slice red pepper into strips, and evenly place over the slice of bread spread with cheese. Top with the slice of cheese, followed by the other slice of bread.
Spread 1/2 tablespoon of butter onto the upward-facing slice of bread. Sprinkle with a dash of garlic powder.
Gently place the sandwich in the hot grill pan with the buttered side down. Carefully spread the remaining 1/2 tablespoon of butter onto the upward-facing side. Sprinkle with the remaining dash of garlic powder.
Cook until the cheese has melted and the bread is lightly browned, 1 to 2 minutes per side, flipping carefully. Eat your sandwich and enjoy it!
PER SERVING (entire recipe): 200 calories, 7.5g fat, 816mg sodium, 23.5g carbs, 5g fiber, 4.5g sugars, 11g protein
2011 Hungry Girl. All Rights Reserved.
1 serving
2 slices light bread
1 wedge light spreadable Swiss cheese (recommended: The Laughing Cow Light)
1 piece jarred roasted red pepper (previously packed in water)
1 slice fat-free American cheese
1 tablespoon light whipped butter or light buttery spread, room temperature, divided
2 dashes garlic powder, divided
Spray a grill pan with nonstick spray and place over medium-high heat on the stove.
Lay bread slices on a flat surface, and evenly spread the cheese wedge onto one slice of bread. Slice red pepper into strips, and evenly place over the slice of bread spread with cheese. Top with the slice of cheese, followed by the other slice of bread.
Spread 1/2 tablespoon of butter onto the upward-facing slice of bread. Sprinkle with a dash of garlic powder.
Gently place the sandwich in the hot grill pan with the buttered side down. Carefully spread the remaining 1/2 tablespoon of butter onto the upward-facing side. Sprinkle with the remaining dash of garlic powder.
Cook until the cheese has melted and the bread is lightly browned, 1 to 2 minutes per side, flipping carefully. Eat your sandwich and enjoy it!
PER SERVING (entire recipe): 200 calories, 7.5g fat, 816mg sodium, 23.5g carbs, 5g fiber, 4.5g sugars, 11g protein
Recovering from Vacations
Community Talks: Recovering From Vacations
By Amanda Genge www.weightwatchers.com
Did you use your summer vacation as an excuse to indulge? Maybe you couldn't resist the cruise ship's all-you-can-eat buffet, or loaded up on too many pieces of boardwalk fudge or taffy. No matter how you strayed, don't wait to return to your healthy eating plan, say our Community Users – every day you put if off makes it harder to get back on track. Here are their best tips for making the transition a successful one:
Don't Avoid the Scale
Go straight back to weighing in, say our Community Users – even go to a meeting earlier in the week than normal to get right back in the groove.
"I think it's much better to know what the damage is and acknowledge it than to assume the worst," says PLAID11. "Maybe it won't be as bad as you think!"
"In the past, I avoided the scale whenever I knew it would go up because that, to me, meant I failed," says LEANJEAN50. "I wanted my weigh-in card to be PERFECT. Ironically, my avoiding the scale and the meeting ALWAYS led to me quitting! So I decided to weigh in each week and accept whatever the scale says."
Commit, Plan and Track
Make the promise to yourself before you even take the first steps. Then make grocery lists, prepare healthy snacks and meals, and write down every bite of food that passes through your lips.
"In the past, when I found the scale numbers creeping up, I'd get out my Week One book and read it as if I were new to Weight Watchers," says BLESSEDMOM99. "It's pretty motivational and inspiring."
"I think planning the meals for the day I will get back helps me a lot," says JODEAJOHNSON. "I post them on the fridge so that when I'm traveling, I can get right back on plan when I hit home base."
"Try to get back on track by doing one thing you stopped, like weighing and measuring food or journaling," suggests REGINAARTS. "Most importantly, plan your meals every morning before you even think about eating."
"I find bringing my lunch to work instead of buying is crucial," reports BRIDEOFCHUCKY2006. "If I already have my lunch with me, I'm not really tempted to eat anything else."
Get Up and Move
Exercise is not only a way to speed up weight loss of pounds put back on, but it will improve your mental outlook as well.
"The thing that helped me the most was exercise," says AMYLIZA. "The more I got out of the house to run, the better I felt – mentally and physically – about being back on plan."
"I find that after a day (or, let's be honest, a week or more!) of being out of control, it's important to try and exercise first thing in the morning," suggests LNELLW. "If I just make myself get out and take a 20, or even a 15-minute walk up and down the hills around my home, I am more motivated almost instantly. Early morning exercise heightens my awareness of my body and makes me feel like being healthier all day."
Think About the Big Picture
Weight gain over a vacation will not undo every bit of success you've had, so look at the grand scheme of things and move forward.
"My focus has shifted from losing the weight to learning how to maintain," says LEANJEAN50. "And that means accepting the various ups and downs along the way. There will always be vacations and paries and holidays. We all need to learn how to enjoy these (without the guilt) and to get right back on plan ASAP to prevent the inevitable downward spiral that happens when we give up on ourselves and our goals."
"A gain over one week is not going to set you back," says LORBUS2. "Learn from it and move on. That's the biggest lesson I'm learning on Weight Watchers. There will always be these setbacks but it's nipping the behavior in the bud sooner than later that will make all the difference."
Prepare for Next Time
The best advice, many posters agree, is to not stray in the first place.
"Next vacation, plan ahead," says RPERTHEL. "I love to go on vacations that include a lot of exercise and good eating. Now vacations are not an excuse to overeat and stop exercising – in fact, they're quite the opposite."
"Exercise works on vacation, too!" says LJSMITH2004. "You can add exercise by renting bicycles, attending local Pilates or yoga classes, and walking, walking, walking – I tried this for teh first time on a recent beach trip to California and it made me feel so much more in control while on the trip. I made healthier food choices and when I wanted to splurge, I didn't feel out of control, because I was still earning activity POINTS® values."
By Amanda Genge www.weightwatchers.com
Did you use your summer vacation as an excuse to indulge? Maybe you couldn't resist the cruise ship's all-you-can-eat buffet, or loaded up on too many pieces of boardwalk fudge or taffy. No matter how you strayed, don't wait to return to your healthy eating plan, say our Community Users – every day you put if off makes it harder to get back on track. Here are their best tips for making the transition a successful one:
Don't Avoid the Scale
Go straight back to weighing in, say our Community Users – even go to a meeting earlier in the week than normal to get right back in the groove.
"I think it's much better to know what the damage is and acknowledge it than to assume the worst," says PLAID11. "Maybe it won't be as bad as you think!"
"In the past, I avoided the scale whenever I knew it would go up because that, to me, meant I failed," says LEANJEAN50. "I wanted my weigh-in card to be PERFECT. Ironically, my avoiding the scale and the meeting ALWAYS led to me quitting! So I decided to weigh in each week and accept whatever the scale says."
Commit, Plan and Track
Make the promise to yourself before you even take the first steps. Then make grocery lists, prepare healthy snacks and meals, and write down every bite of food that passes through your lips.
"In the past, when I found the scale numbers creeping up, I'd get out my Week One book and read it as if I were new to Weight Watchers," says BLESSEDMOM99. "It's pretty motivational and inspiring."
"I think planning the meals for the day I will get back helps me a lot," says JODEAJOHNSON. "I post them on the fridge so that when I'm traveling, I can get right back on plan when I hit home base."
"Try to get back on track by doing one thing you stopped, like weighing and measuring food or journaling," suggests REGINAARTS. "Most importantly, plan your meals every morning before you even think about eating."
"I find bringing my lunch to work instead of buying is crucial," reports BRIDEOFCHUCKY2006. "If I already have my lunch with me, I'm not really tempted to eat anything else."
Get Up and Move
Exercise is not only a way to speed up weight loss of pounds put back on, but it will improve your mental outlook as well.
"The thing that helped me the most was exercise," says AMYLIZA. "The more I got out of the house to run, the better I felt – mentally and physically – about being back on plan."
"I find that after a day (or, let's be honest, a week or more!) of being out of control, it's important to try and exercise first thing in the morning," suggests LNELLW. "If I just make myself get out and take a 20, or even a 15-minute walk up and down the hills around my home, I am more motivated almost instantly. Early morning exercise heightens my awareness of my body and makes me feel like being healthier all day."
Think About the Big Picture
Weight gain over a vacation will not undo every bit of success you've had, so look at the grand scheme of things and move forward.
"My focus has shifted from losing the weight to learning how to maintain," says LEANJEAN50. "And that means accepting the various ups and downs along the way. There will always be vacations and paries and holidays. We all need to learn how to enjoy these (without the guilt) and to get right back on plan ASAP to prevent the inevitable downward spiral that happens when we give up on ourselves and our goals."
"A gain over one week is not going to set you back," says LORBUS2. "Learn from it and move on. That's the biggest lesson I'm learning on Weight Watchers. There will always be these setbacks but it's nipping the behavior in the bud sooner than later that will make all the difference."
Prepare for Next Time
The best advice, many posters agree, is to not stray in the first place.
"Next vacation, plan ahead," says RPERTHEL. "I love to go on vacations that include a lot of exercise and good eating. Now vacations are not an excuse to overeat and stop exercising – in fact, they're quite the opposite."
"Exercise works on vacation, too!" says LJSMITH2004. "You can add exercise by renting bicycles, attending local Pilates or yoga classes, and walking, walking, walking – I tried this for teh first time on a recent beach trip to California and it made me feel so much more in control while on the trip. I made healthier food choices and when I wanted to splurge, I didn't feel out of control, because I was still earning activity POINTS® values."
Monday, September 5, 2011
Oven Baked Skinny Shredded Barbecue Chicken Sandwiches
Oven Baked Skinny Shredded Barbecue Chicken Sandwiches, No Crock Pot Necessary!
Ingredients for Chicken
2 pounds boneless, skinless chicken breasts
1 large onion, thinly sliced
1 (18 oz) bottle of Sweet Baby Ray’s Honey Barbecue sauce or your favorite
Ingredients for Coleslaw
6 cups shredded white cabbage, 1 (10 oz) bag
1 cup shredded carrots
¾ cup scallions, chopped
4 tablespoons light mayonnaise, we like Best Foods (Hellman’s) Light
1 tablespoon plus 2 teaspoons apple cider vinegar
2½ tablespoons spicy brown mustard
1 tablespoon honey
¼ teaspoon prepared white horseradish
2 packages Oroweat’s Honey Wheat Sandwich Thins, see shopping tip
1. Preheat oven to 325 degrees. Place chicken breasts in a roasting pan or rectangular Pyrex baking dish.
Arrange sliced onions over the chicken, then pour the barbecue sauce over top, reserving 1 cup for later.
Cover the baking dish/pan tightly with foil and place in the oven. Cook chicken for 1 hour, remove foil and
cook for about 10 minutes longer until chicken is fork tender.
2. In the meantime, prepare the coleslaw-In a large bowl add the cabbage, carrots and scallions. In a small
bowl mix together the dressing ingredients. Refrigerate the coleslaw and dressing separately until ready to
serve. Don’t toss until serving to keep coleslaw crisp and crunchy, not soggy.
3. Remove the chicken to a plate or cutting board. Using two forks, pull the chicken breasts apart to shred
the meat. Place the shredded chicken back in the pan, add the reserved 1 cup barbecue sauce and toss the
chicken well to thoroughly coat in the sauce that’s remaining in the pan
4. Serve the pulled chicken warm. Place on the bottom of each sandwich thin ½ cup barbecue shredded
chicken. Add onion, ¾ cup slaw and top with sandwich thin.
5. If you have any leftovers, the shredded chicken freezes great.
Makes 12 sandwiches
Weight Watchers POINTS PLUS 6
Ingredients for Chicken
2 pounds boneless, skinless chicken breasts
1 large onion, thinly sliced
1 (18 oz) bottle of Sweet Baby Ray’s Honey Barbecue sauce or your favorite
Ingredients for Coleslaw
6 cups shredded white cabbage, 1 (10 oz) bag
1 cup shredded carrots
¾ cup scallions, chopped
4 tablespoons light mayonnaise, we like Best Foods (Hellman’s) Light
1 tablespoon plus 2 teaspoons apple cider vinegar
2½ tablespoons spicy brown mustard
1 tablespoon honey
¼ teaspoon prepared white horseradish
2 packages Oroweat’s Honey Wheat Sandwich Thins, see shopping tip
1. Preheat oven to 325 degrees. Place chicken breasts in a roasting pan or rectangular Pyrex baking dish.
Arrange sliced onions over the chicken, then pour the barbecue sauce over top, reserving 1 cup for later.
Cover the baking dish/pan tightly with foil and place in the oven. Cook chicken for 1 hour, remove foil and
cook for about 10 minutes longer until chicken is fork tender.
2. In the meantime, prepare the coleslaw-In a large bowl add the cabbage, carrots and scallions. In a small
bowl mix together the dressing ingredients. Refrigerate the coleslaw and dressing separately until ready to
serve. Don’t toss until serving to keep coleslaw crisp and crunchy, not soggy.
3. Remove the chicken to a plate or cutting board. Using two forks, pull the chicken breasts apart to shred
the meat. Place the shredded chicken back in the pan, add the reserved 1 cup barbecue sauce and toss the
chicken well to thoroughly coat in the sauce that’s remaining in the pan
4. Serve the pulled chicken warm. Place on the bottom of each sandwich thin ½ cup barbecue shredded
chicken. Add onion, ¾ cup slaw and top with sandwich thin.
5. If you have any leftovers, the shredded chicken freezes great.
Makes 12 sandwiches
Weight Watchers POINTS PLUS 6
Morning Waffle Dip
Morning Waffle Dip
1 slice center-cut bacon or turkey bacon
1/2 cup fat-free liquid egg substitute
2 frozen low-fat waffles
1 slice fat-free American cheese
1/4 cup sugar-free pancake syrup
Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Set aside.
To make the egg patty, spray a microwave-safe bowl with nonstick spray. Add egg substitute and microwave for 1 minute. Gently stir, and then microwave for 1 additional minute. Set aside.
Toast the waffles, and then place them side-by-side on a plate. Immediately top one waffle with cheese.
Transfer the egg patty from the bowl onto the cheese-topped waffle.
Break the bacon in half and place over the egg patty. Finish it off with the other waffle.
Cut your sandwich in half and serve with syrup for dipping. Dig in, you!
PER SERVING (entire recipe) 299 calories, 5g fat, 1,075mg sodium, 43.5g carbs, 3g fiber, 5g sugars, 23.5g protein You can calculate the PPV per serving with your PP calculator.
2011 Hungry Girl. All Rights Reserved.
1 slice center-cut bacon or turkey bacon
1/2 cup fat-free liquid egg substitute
2 frozen low-fat waffles
1 slice fat-free American cheese
1/4 cup sugar-free pancake syrup
Bring a large skillet sprayed with nonstick spray to medium heat on the stove. Add bacon and cook until crispy, about 4 minutes per side. Set aside.
To make the egg patty, spray a microwave-safe bowl with nonstick spray. Add egg substitute and microwave for 1 minute. Gently stir, and then microwave for 1 additional minute. Set aside.
Toast the waffles, and then place them side-by-side on a plate. Immediately top one waffle with cheese.
Transfer the egg patty from the bowl onto the cheese-topped waffle.
Break the bacon in half and place over the egg patty. Finish it off with the other waffle.
Cut your sandwich in half and serve with syrup for dipping. Dig in, you!
PER SERVING (entire recipe) 299 calories, 5g fat, 1,075mg sodium, 43.5g carbs, 3g fiber, 5g sugars, 23.5g protein You can calculate the PPV per serving with your PP calculator.
2011 Hungry Girl. All Rights Reserved.
Food Facts
Food Facts: How To Read the Nutrition Fact Label
Article By: Julie Upton
We'll point you toward the parts of a food's label you need to see, and show you how to navigate the rest of it.
When you're losing weight with Weight Watchers, it's necessary that you know your way around all those abbreviations and numbers listed on food labels. The PointsPlus™ values for thousands of foods are available to subscribers in our database, but occasionally you'll have to figure out one on your own, or using the PointsPlus calculator. In those cases, you'll need to look for the serving size, protein, total carbohydrate, total fat, and fiber.
Serving size
This is what the FDA says is a standard serving, which is uniform across product categories, making it easier to comparison shop. What you need to know is that the amount of nutrients is given per serving, and servings are often a fraction of the package contents. You need to multiply the information given by the number of servings you actually eat.
Servings per container
This is the number of servings in the entire package. For example, a 20-ounce bottle of soda holds 2 1/2 servings. If you drink it all (and who doesn't?), that means that you have to multiply the number of calories — and other nutrition facts — by 2 1/2.
Percent of daily value (%DV)
These percentages indicate how much of each nutrient one serving provides as part of a 2,000-calorie diet. If you eat 1,200 or 3,000 calories a day, this percentage would be adjusted up or down. Five percent or less of the %DV is considered low, whereas 20% or more is considered high.
Protein
This is the amount of total protein the food contains measured in grams. The Percent Daily Value (%DV) for protein is 50 grams.
Total carbohydrate
This is the amount of total carbohydrate per serving measured in grams. It includes sugars plus complex carbohydrates that are more slowly digested.
Total fat
This is the total fat per one serving in grams. (Worth noting: fat provides the most calories of any nutrient.)
Dietary fiber
This is the amount of soluble and insoluble fiber (indigestible forms of carbohydrate) per serving. Fiber is found primarily in fruits, vegetables, nuts, seeds, whole grains and beans. Look for foods that are high in %DV for fiber.
What about the rest of the numbers?
There's a lot of other info on the labels. To help you decipher the terms and focus on factors that are important to you, keep reading.
Calories
This is the amount of calories per FDA standard serving.
Calories from fat
Each gram of fat provides 9 calories so you can figure out the total fat calories in the product by multiplying the total grams of fat by 9.
Saturated fat
Saturated fats, which are found in meat, poultry, fish, baked goods and tropical oils, increase risk of heart disease. The American Heart Association (AHA) recommends no more than 7% of daily calories come from saturated fat, which is 15.5 grams of saturated fat per day. Opt for foods that have a low %DV of saturated fat.
Trans fats
Trans fats are even more harmful for the heart than saturated fats. The AHA recommends only up to 1% of total calories from trans fats. On a 2,000-calorie diet, that would be 2 grams. The food label does not list a %DV for trans fats.
Monounsaturated and polyunsaturated fat
These are "good" unsaturated fats that may protect your heart when consumed in place of foods that contain saturated or trans fats. Labels may list these fats, but are not required to do so. If the label doesn't list poly- or monounsaturated fats, subtract the sum of the trans and saturated fat from total fat to calculate the grams of monos and polys.
Cholesterol
Dietary cholesterol, which should be limited for heart health, is found in meats, dairy products and in shrimp and egg yolks. The AHA recommends no more than 300 milligrams per day of cholesterol.
Sodium
The amount of sodium and the %DV should not exceed the 2,400 milligram-per-day limit set by the FDA.
Sugars
These are part of the grams of total carbohydrate but are the natural and added sugars per serving. There is no %DV for sugars. Choose foods that keep sugars low relative to total carbohydrate and fiber.
Vitamins and minerals
Food label are required to include Vitamin C, Vitamin A, Calcium and iron in terms of %DV that the serving provides. They sometimes also list additional vitamins and minerals. Look for foods that provide micronutrients to your diet.
Ingredients
The ingredient list includes all elements in a product listed by weight in descending order of amount contained in the product.
Article By: Julie Upton
We'll point you toward the parts of a food's label you need to see, and show you how to navigate the rest of it.
When you're losing weight with Weight Watchers, it's necessary that you know your way around all those abbreviations and numbers listed on food labels. The PointsPlus™ values for thousands of foods are available to subscribers in our database, but occasionally you'll have to figure out one on your own, or using the PointsPlus calculator. In those cases, you'll need to look for the serving size, protein, total carbohydrate, total fat, and fiber.
Serving size
This is what the FDA says is a standard serving, which is uniform across product categories, making it easier to comparison shop. What you need to know is that the amount of nutrients is given per serving, and servings are often a fraction of the package contents. You need to multiply the information given by the number of servings you actually eat.
Servings per container
This is the number of servings in the entire package. For example, a 20-ounce bottle of soda holds 2 1/2 servings. If you drink it all (and who doesn't?), that means that you have to multiply the number of calories — and other nutrition facts — by 2 1/2.
Percent of daily value (%DV)
These percentages indicate how much of each nutrient one serving provides as part of a 2,000-calorie diet. If you eat 1,200 or 3,000 calories a day, this percentage would be adjusted up or down. Five percent or less of the %DV is considered low, whereas 20% or more is considered high.
Protein
This is the amount of total protein the food contains measured in grams. The Percent Daily Value (%DV) for protein is 50 grams.
Total carbohydrate
This is the amount of total carbohydrate per serving measured in grams. It includes sugars plus complex carbohydrates that are more slowly digested.
Total fat
This is the total fat per one serving in grams. (Worth noting: fat provides the most calories of any nutrient.)
Dietary fiber
This is the amount of soluble and insoluble fiber (indigestible forms of carbohydrate) per serving. Fiber is found primarily in fruits, vegetables, nuts, seeds, whole grains and beans. Look for foods that are high in %DV for fiber.
What about the rest of the numbers?
There's a lot of other info on the labels. To help you decipher the terms and focus on factors that are important to you, keep reading.
Calories
This is the amount of calories per FDA standard serving.
Calories from fat
Each gram of fat provides 9 calories so you can figure out the total fat calories in the product by multiplying the total grams of fat by 9.
Saturated fat
Saturated fats, which are found in meat, poultry, fish, baked goods and tropical oils, increase risk of heart disease. The American Heart Association (AHA) recommends no more than 7% of daily calories come from saturated fat, which is 15.5 grams of saturated fat per day. Opt for foods that have a low %DV of saturated fat.
Trans fats
Trans fats are even more harmful for the heart than saturated fats. The AHA recommends only up to 1% of total calories from trans fats. On a 2,000-calorie diet, that would be 2 grams. The food label does not list a %DV for trans fats.
Monounsaturated and polyunsaturated fat
These are "good" unsaturated fats that may protect your heart when consumed in place of foods that contain saturated or trans fats. Labels may list these fats, but are not required to do so. If the label doesn't list poly- or monounsaturated fats, subtract the sum of the trans and saturated fat from total fat to calculate the grams of monos and polys.
Cholesterol
Dietary cholesterol, which should be limited for heart health, is found in meats, dairy products and in shrimp and egg yolks. The AHA recommends no more than 300 milligrams per day of cholesterol.
Sodium
The amount of sodium and the %DV should not exceed the 2,400 milligram-per-day limit set by the FDA.
Sugars
These are part of the grams of total carbohydrate but are the natural and added sugars per serving. There is no %DV for sugars. Choose foods that keep sugars low relative to total carbohydrate and fiber.
Vitamins and minerals
Food label are required to include Vitamin C, Vitamin A, Calcium and iron in terms of %DV that the serving provides. They sometimes also list additional vitamins and minerals. Look for foods that provide micronutrients to your diet.
Ingredients
The ingredient list includes all elements in a product listed by weight in descending order of amount contained in the product.
Supermarket Psychology
Supermarket Psychology
Article By: Roz Lewis
Your supermarket employs clever strategies to encourage shoppers to spend more; how can you keep control of your wallet and your waistline?
Have you ever gone shopping hungry and come out of the supermarket in shock, having spent far more than you thought you were going to? Or found yourself staring at products in your home, thinking, why on earth did I put that in my cart? If so, then you've succumbed to supermarket psychology, the marketing tactics that are employed by stores to get people like you to buy more products than you really need.
Marketing expertise
Supermarkets have been employing marketing experts and psychologists to design their stores for many years. The simple plan is to entice you to buy lots of goodies; whether or not you actually need them is beside the point.
Recognize the following devices?
An in-store bakery: The smell of freshly baked bread is designed to make us hungry and get us spending.
Produce near the front door: Fresh food looks best in natural light, hence you find these areas near the opening to the supermarket.
Hidden staples: Milk and bread are set far apart from the entrance and each other, to encourage consumers to walk through all parts of the store.
The "end cap" trick: Special displays at the end of the aisles, known as end-caps, are laden with offers; shoppers notice them more than regular displays.
Eye-catching at eye level: More expensive items with higher profit margins are placed at eye level, while the shop's basics range will be on the floor — companies actually pay more to have their products at eye level, as shoppers are considered "lazy" and will see them first.
David Lewis, a consumer psychologist and author of The Soul of the New Consumer: Authenticity, What We Buy and Why in the New Economy (Nicholas Brealey Publishing Ltd.) has spent 15 years analyzing how we buy. He says, "Nothing is left to chance. From the width of the aisles (planned so that you are prevented from bumping into other people, but aren't so wide that you can't get your hands on products) to the music (composers even spend their lives writing music designed to entice shoppers to buy more goods), a supermarket is a place where a consumer and his money are meant to part company. Remember that a supermarket is a bit like a machine; its mission is to get you to spend, so to counter this, you need to keep your wits about you."
The supermarkets have vast amounts of data about our shopping habits from point of sale, loyalty card databases and market research data that are given to psychologists and the retail geographers to create an optimum store layout.
So can you avoid the pitfalls of supermarket psychology? Yes, if you keep your wits about you and observe the following guidelines.
Go in with a list and stick to it
Eat before you go shopping
Stick to buy one, get one free offers and fresh produce markdowns; don't get sucked into complicated special offers — they are often misleading
Check if generic brand products are as cheap and as good as branded — sometimes they aren't
Consider shopping online — you won't be tempted by in-store marketing
Article By: Roz Lewis
Your supermarket employs clever strategies to encourage shoppers to spend more; how can you keep control of your wallet and your waistline?
Have you ever gone shopping hungry and come out of the supermarket in shock, having spent far more than you thought you were going to? Or found yourself staring at products in your home, thinking, why on earth did I put that in my cart? If so, then you've succumbed to supermarket psychology, the marketing tactics that are employed by stores to get people like you to buy more products than you really need.
Marketing expertise
Supermarkets have been employing marketing experts and psychologists to design their stores for many years. The simple plan is to entice you to buy lots of goodies; whether or not you actually need them is beside the point.
Recognize the following devices?
An in-store bakery: The smell of freshly baked bread is designed to make us hungry and get us spending.
Produce near the front door: Fresh food looks best in natural light, hence you find these areas near the opening to the supermarket.
Hidden staples: Milk and bread are set far apart from the entrance and each other, to encourage consumers to walk through all parts of the store.
The "end cap" trick: Special displays at the end of the aisles, known as end-caps, are laden with offers; shoppers notice them more than regular displays.
Eye-catching at eye level: More expensive items with higher profit margins are placed at eye level, while the shop's basics range will be on the floor — companies actually pay more to have their products at eye level, as shoppers are considered "lazy" and will see them first.
David Lewis, a consumer psychologist and author of The Soul of the New Consumer: Authenticity, What We Buy and Why in the New Economy (Nicholas Brealey Publishing Ltd.) has spent 15 years analyzing how we buy. He says, "Nothing is left to chance. From the width of the aisles (planned so that you are prevented from bumping into other people, but aren't so wide that you can't get your hands on products) to the music (composers even spend their lives writing music designed to entice shoppers to buy more goods), a supermarket is a place where a consumer and his money are meant to part company. Remember that a supermarket is a bit like a machine; its mission is to get you to spend, so to counter this, you need to keep your wits about you."
The supermarkets have vast amounts of data about our shopping habits from point of sale, loyalty card databases and market research data that are given to psychologists and the retail geographers to create an optimum store layout.
So can you avoid the pitfalls of supermarket psychology? Yes, if you keep your wits about you and observe the following guidelines.
Go in with a list and stick to it
Eat before you go shopping
Stick to buy one, get one free offers and fresh produce markdowns; don't get sucked into complicated special offers — they are often misleading
Check if generic brand products are as cheap and as good as branded — sometimes they aren't
Consider shopping online — you won't be tempted by in-store marketing
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