Weight Watchers Skillet
PizzaPoints: 8 weight watchers pointsplus
Servings: 1
Serving Size: 1 pizza
1/4 pound (4 oz) of whole wheat pizza dough (you could
make it but I bought mine)
1/2 sliced roma tomato
1 handful fresh
arugula
1 oz of shredded light fresh mozzarella
pinch of red pepper flakes
salt and pepper
not fat cooking spray
1. Let your pizza dough rest for at least 20 minutes
outside of the fridge.
2. Roll out your pizza dough using your hands, or a
rolling pin, and a little flour until it is about the size of a small saute pan
or cast iron skillet and/or the thickness that you want. I like crispy crust so
I roll it thin.
3. Preheat your saute pan over medium heat and spray with
non fat cooking spray right before adding the dough. Add the pizza dough and
allow to cook for 5-7 minutes until crispy on the bottom and bubbling on top. If
it bubbles too much, pop the bubbles with a fork.
4. Once the dough is crispy, flip it over. Add the
tomatoes, salt and pepper, arugula, and fresh mozzarella. Add a pinch of red
pepper on top.
5. Let cook for an additional 5 minutes until the dough is
cooked through and the cheese has melted. If you have trouble melting the
cheese, you can cover it briefly or pop it in a hot oven. Enjoy!
Friday, February 24, 2012
Dining Out Dos and Don'ts
Dining Out Dos and
Don’ts
Simple
strategies and tools to help you make wise choices.
Article By: Leslie Fink, MS,
RD
Some people trying to lose weight steer
clear of restaurants to avoid the large portion sizes, bottomless bread baskets
and all those high-calorie entrées. But shunning restaurants altogether isn't a
realistic approach to weight loss — and it's unnecessary. You can eat out
and lose weight. When possible, it's best to plan ahead and account for
the occasion. But even eating on the go doesn't have to derail your day. Use
these 10 tips to navigate the menus at sit-down restaurants and fast-food
joints.
1. Set a budgetDetermine how much you're willing
to eat before looking at the menu. Remember, you can save your weekly
PointsPlus® Allowance for indulgences. For even more flexibility, you can
earn activity PointsPlus values that can be swapped for food. And as long
as you eat carefully most of the time, you can loosen up a bit on special
occasions. (Just don't let every day become a special
occasion).
2. Put on your game
faceDecide on some guidelines before you go to a restaurant, and stick to
them. For instance:
Skip the all-inclusive
(prix fixe) menu and opt for à la carte selections.
Take one piece of
bread, then ask your server to remove the basket from the
table.
3. Make special requestsYou're paying good money
for that meal, so you're entitled to make special requests or slight
modifications. Why not say:
Can I have that without butter? Grilled? With the
sauce on the side?
I'd like mixed greens instead of fries with my
sandwich.
4. Practice portion controlSome restaurant
portions can be two, three, even four times the "normal" size — especially
super-sized fast food meals. Keep your portions in check by:
Ordering a salad as a starter and then splitting a
main entrée with a friend.
Creating your own scaled-down meal from a couple of
appetizers and/or side dishes.
5. Break down (language) barriersIf you don't
know what a preparation term means, ask. In general, though, the following words
translate into high-fat, high-calorie dishes:
Au gratin, scalloped, hollandaise.
Parmigiana, scampi, Bolognese.
6. Downsize the super-sizeSuper-sized fast food
meal options can be loaded with calories. Either:
Order something small, like a basic burger. After
all, the first bite tastes the same as the last.
Order yourself a children's meal.
7. Watch out for extrasThe average burger with
ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a
caloric nightmare. Skip:
Bacon, cheese and mayonnaise.
Double-burger patties and extra pieces of
bread.
8. Don't go top heavySalad bars and garden salads
grace menus across the country. But those extra toppings can sabotage your
seemingly diet-conscious choices:
Go light on croutons, grated cheese and
bacon.
Opt for small amounts of low-fat or nonfat dressings
on the side.
9. Don't drink away your progressA drink with
dinner is fine, but too many sugary margaritas may wreak havoc on your
PointsPlus budget — and your resolve. Keep your appetite under control
by:
Alternating alcoholic beverages with noncaloric sodas
or sparkling water.
Not drinking alcoholic beverages on an empty
stomach.
10. Resign from the "clean plate club" You paid
for it so you have to eat it all now, right? Wrong. Downsize
by:
Enjoying half the meal and doggie-bagging the
rest.
Pushing your plate away when you're
full.
Eating slowly. Remember, it takes 20 minutes for your
body to recognize that it's full.
Don’ts
Simple
strategies and tools to help you make wise choices.
Article By: Leslie Fink, MS,
RD
Some people trying to lose weight steer
clear of restaurants to avoid the large portion sizes, bottomless bread baskets
and all those high-calorie entrées. But shunning restaurants altogether isn't a
realistic approach to weight loss — and it's unnecessary. You can eat out
and lose weight. When possible, it's best to plan ahead and account for
the occasion. But even eating on the go doesn't have to derail your day. Use
these 10 tips to navigate the menus at sit-down restaurants and fast-food
joints.
1. Set a budgetDetermine how much you're willing
to eat before looking at the menu. Remember, you can save your weekly
PointsPlus® Allowance for indulgences. For even more flexibility, you can
earn activity PointsPlus values that can be swapped for food. And as long
as you eat carefully most of the time, you can loosen up a bit on special
occasions. (Just don't let every day become a special
occasion).
2. Put on your game
faceDecide on some guidelines before you go to a restaurant, and stick to
them. For instance:
Skip the all-inclusive
(prix fixe) menu and opt for à la carte selections.
Take one piece of
bread, then ask your server to remove the basket from the
table.
3. Make special requestsYou're paying good money
for that meal, so you're entitled to make special requests or slight
modifications. Why not say:
Can I have that without butter? Grilled? With the
sauce on the side?
I'd like mixed greens instead of fries with my
sandwich.
4. Practice portion controlSome restaurant
portions can be two, three, even four times the "normal" size — especially
super-sized fast food meals. Keep your portions in check by:
Ordering a salad as a starter and then splitting a
main entrée with a friend.
Creating your own scaled-down meal from a couple of
appetizers and/or side dishes.
5. Break down (language) barriersIf you don't
know what a preparation term means, ask. In general, though, the following words
translate into high-fat, high-calorie dishes:
Au gratin, scalloped, hollandaise.
Parmigiana, scampi, Bolognese.
6. Downsize the super-sizeSuper-sized fast food
meal options can be loaded with calories. Either:
Order something small, like a basic burger. After
all, the first bite tastes the same as the last.
Order yourself a children's meal.
7. Watch out for extrasThe average burger with
ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a
caloric nightmare. Skip:
Bacon, cheese and mayonnaise.
Double-burger patties and extra pieces of
bread.
8. Don't go top heavySalad bars and garden salads
grace menus across the country. But those extra toppings can sabotage your
seemingly diet-conscious choices:
Go light on croutons, grated cheese and
bacon.
Opt for small amounts of low-fat or nonfat dressings
on the side.
9. Don't drink away your progressA drink with
dinner is fine, but too many sugary margaritas may wreak havoc on your
PointsPlus budget — and your resolve. Keep your appetite under control
by:
Alternating alcoholic beverages with noncaloric sodas
or sparkling water.
Not drinking alcoholic beverages on an empty
stomach.
10. Resign from the "clean plate club" You paid
for it so you have to eat it all now, right? Wrong. Downsize
by:
Enjoying half the meal and doggie-bagging the
rest.
Pushing your plate away when you're
full.
Eating slowly. Remember, it takes 20 minutes for your
body to recognize that it's full.
Saturday, February 11, 2012
QUOTE OF THE WEEK
THE GOLDEN RULES OF TRACKING
IF YOU BITE IT, WRITE IT
IF YOU DRINK IT, INK IT
IF YOU SNACK IT, TRACK IT
IF YOU NIBBLE IT, SCRIBBLE IT
IF YOU STEAL IT, REVEAL IT
IF YOU GRAB IT, BLAB IT
IF YOU LICK IT, BIC IT
IF IT GOES IN YOUR SMACKER,
IT GOES IN YOUR TRACKER
IF YOU INGEST IT, YOU GUESSED IT-
GRAB YOUR PENCIL BEFORE YOUR UTENSIL.
IF YOU BITE IT, WRITE IT
IF YOU DRINK IT, INK IT
IF YOU SNACK IT, TRACK IT
IF YOU NIBBLE IT, SCRIBBLE IT
IF YOU STEAL IT, REVEAL IT
IF YOU GRAB IT, BLAB IT
IF YOU LICK IT, BIC IT
IF IT GOES IN YOUR SMACKER,
IT GOES IN YOUR TRACKER
IF YOU INGEST IT, YOU GUESSED IT-
GRAB YOUR PENCIL BEFORE YOUR UTENSIL.
Saturday, February 4, 2012
Oven Roasted Salt and Vinegar Potato Chips
Oven Roasted Salt and Vinegar Potato Chips
Points: 3 Weight Watchers PointsPlus
Servings: 4
Serving Size: about 1 cup
2 large potatoes, cut into thick potato chip slices with skin
2 tbsp smoked paprika
Salt and freshly ground pepper to taste (I like a lot!)
cooking spray
Malt and Vinegar to serve on the side or drizzle over the top
Preheat the oven to 450 degrees and place a baking sheet
inside as the oven preheats. This step is extremely
important to make sure the chips come out crispy.
The baking sheet should be hot and you should hear the
potatoes sizzle when you spread them out on the sheet.
Place the potatoes in a large mixing bowl and spray with
cooking spray to coat. Add salt, pepper, and paprika and toss together until
evenly coated.
Spread potato chips in a single layer across the baking
sheet.
Cook potatoes for between 25-30 minutes (or until they get
crispy). Flip the potatoes after about 15 minutes of cooking.
Serve on their own with malt vinegar drizzled on top or as
a side dish.
Points: 3 Weight Watchers PointsPlus
Servings: 4
Serving Size: about 1 cup
2 large potatoes, cut into thick potato chip slices with skin
2 tbsp smoked paprika
Salt and freshly ground pepper to taste (I like a lot!)
cooking spray
Malt and Vinegar to serve on the side or drizzle over the top
Preheat the oven to 450 degrees and place a baking sheet
inside as the oven preheats. This step is extremely
important to make sure the chips come out crispy.
The baking sheet should be hot and you should hear the
potatoes sizzle when you spread them out on the sheet.
Place the potatoes in a large mixing bowl and spray with
cooking spray to coat. Add salt, pepper, and paprika and toss together until
evenly coated.
Spread potato chips in a single layer across the baking
sheet.
Cook potatoes for between 25-30 minutes (or until they get
crispy). Flip the potatoes after about 15 minutes of cooking.
Serve on their own with malt vinegar drizzled on top or as
a side dish.
Teriyaki Chicken Wings
Teriyaki Chicken
WingsPoints: 5 Weight Watchers PointsPlus
Servings: 9
Serving Size: 2 whole chicken wings (drum and flat)
3 pounds of frozen wings
2 bottles low sodium bottled teriyaki marinade like Kikkoman, it
should be thin
1. Preheat your oven to 400 degrees. Place the frozen
wings in a large microwave safe container.
Pour both bottles of teriyaki sauce over the wings. It
will not cover them completely.
2. Microwave on high power for 10 minutes. Take out and
move the wings around.
Return to microwave for another 10 minutes on high power.
Remove again and move around. Return to the microwave for
an additional 10 minutes.
Altogether, they will be microwaved for 30
minutes.
3. Take out of the liquid and place on a non-stick oven
pan or glass dish.
Discard the cooking liquid. Bake for 10 minutes. Move the
wings around.
Bake for an additional 7-10 minutes until the skin is nice
and crispy
WingsPoints: 5 Weight Watchers PointsPlus
Servings: 9
Serving Size: 2 whole chicken wings (drum and flat)
3 pounds of frozen wings
2 bottles low sodium bottled teriyaki marinade like Kikkoman, it
should be thin
1. Preheat your oven to 400 degrees. Place the frozen
wings in a large microwave safe container.
Pour both bottles of teriyaki sauce over the wings. It
will not cover them completely.
2. Microwave on high power for 10 minutes. Take out and
move the wings around.
Return to microwave for another 10 minutes on high power.
Remove again and move around. Return to the microwave for
an additional 10 minutes.
Altogether, they will be microwaved for 30
minutes.
3. Take out of the liquid and place on a non-stick oven
pan or glass dish.
Discard the cooking liquid. Bake for 10 minutes. Move the
wings around.
Bake for an additional 7-10 minutes until the skin is nice
and crispy
Barbecue Meatloaf Muffins
Barbecue Meatloaf Muffins
PointsPlus: 3 weight watchers pointsplus
Servings: 12
Serving Size: 1 cupcake
1 egg
1 pound extra lean ground beef (5% fat)
1/2 red pepper, minced
2 ribs celery, minced
2 cloves of garlic, minced
1/3 white onion, minced
1/2 cup smoky barbecue sauce
2 tbsp mustard
1/2 cup seasoned bread crumbs, whole wheat if possible
1 tbsp Worcestershire sauce
Salt and pepper (or grill seasoning)
1/2 pound of potatoes, chopped
1/4 cup buttermilk
2 green onions, chopped
1. Preheat the oven to 450 degrees and spray a muffin tin
with non fat cooking spray. (Mine has 12 muffin holes)
2. In a small bowl, stir together the barbecue sauce and
whole grain mustard.
3. In a large mixing bowl combine the ground beef, celery,
red pepper, onion, garlic, bread crumbs, egg, salt, pepper,
Worcestershire sauce, and 1/2 of the barbecue sauce and
mustard mixture.
Mix until just combined to keep the meat from toughening
up.
4. Fill each muffin tin with the meat mixture to create 12
meatloaf muffins.
Then, using a spoon or pastry brush, brush a layer of the
barbecue sauce and mustard mixture on each muffin.
5. Bake for 18-22 minutes until kicked
through.
6. While the meatloaf muffins are cooking, make the mashed
potato frosting. Add the potatoes to boiling water and cook until soft and
tender.
Drain and add to a blender with buttermilk, salt, pepper,
and green onions. Blend until just combined.
7. Spoon the potato mixture over each muffin once they are
out of the oven and serve!
Tip: If you were planning on using these for a more
substantial meal, consider using a 6 cup muffin tin to create larger servings,
which would mean there would be 6 points per serving.
You could also easily use ground chicken or turkey.
PointsPlus: 3 weight watchers pointsplus
Servings: 12
Serving Size: 1 cupcake
1 egg
1 pound extra lean ground beef (5% fat)
1/2 red pepper, minced
2 ribs celery, minced
2 cloves of garlic, minced
1/3 white onion, minced
1/2 cup smoky barbecue sauce
2 tbsp mustard
1/2 cup seasoned bread crumbs, whole wheat if possible
1 tbsp Worcestershire sauce
Salt and pepper (or grill seasoning)
1/2 pound of potatoes, chopped
1/4 cup buttermilk
2 green onions, chopped
1. Preheat the oven to 450 degrees and spray a muffin tin
with non fat cooking spray. (Mine has 12 muffin holes)
2. In a small bowl, stir together the barbecue sauce and
whole grain mustard.
3. In a large mixing bowl combine the ground beef, celery,
red pepper, onion, garlic, bread crumbs, egg, salt, pepper,
Worcestershire sauce, and 1/2 of the barbecue sauce and
mustard mixture.
Mix until just combined to keep the meat from toughening
up.
4. Fill each muffin tin with the meat mixture to create 12
meatloaf muffins.
Then, using a spoon or pastry brush, brush a layer of the
barbecue sauce and mustard mixture on each muffin.
5. Bake for 18-22 minutes until kicked
through.
6. While the meatloaf muffins are cooking, make the mashed
potato frosting. Add the potatoes to boiling water and cook until soft and
tender.
Drain and add to a blender with buttermilk, salt, pepper,
and green onions. Blend until just combined.
7. Spoon the potato mixture over each muffin once they are
out of the oven and serve!
Tip: If you were planning on using these for a more
substantial meal, consider using a 6 cup muffin tin to create larger servings,
which would mean there would be 6 points per serving.
You could also easily use ground chicken or turkey.
Bean Dip
This is a recipe that my friend Linda gave me when we started WW in 2001 and I keep making it because I love it. I do hope you try it and love it too.
You get 4 Tbsp for 1 PointsPlus, worth giving it a try.
I hope you are all home and warm with this snow out there. See you at the meetings. Diana
Bean Dip.
Makes 10 servings (about 4 Tbsp a serving) = 1 PointsPlus
16 oz Chunky Salsa
16 oz Fat Free Refried Beans
1/2 cup of Fat Free Cheddar Cheese
Mix all ingredients in a microwave safe container and put COVERED in the microwave for about 8 minutes or until cheese is totally melted. Serve with celery or if you are willing to spend a few extra PointsPlus with light Tostitos scoops.
You get 4 Tbsp for 1 PointsPlus, worth giving it a try.
I hope you are all home and warm with this snow out there. See you at the meetings. Diana
Bean Dip.
Makes 10 servings (about 4 Tbsp a serving) = 1 PointsPlus
16 oz Chunky Salsa
16 oz Fat Free Refried Beans
1/2 cup of Fat Free Cheddar Cheese
Mix all ingredients in a microwave safe container and put COVERED in the microwave for about 8 minutes or until cheese is totally melted. Serve with celery or if you are willing to spend a few extra PointsPlus with light Tostitos scoops.
Super Bowl Survival Tips
Super Bowl Survival Tips: Game planning for a big loss (on the scale)
Article By: Jody Genessy
Know your opponent and other key tips for staying on track on Super Bowl Sunday.
Pregame prep Before entering your buddies' house, give yourself a mental pep talk and then "stick with your plan," advises Jay Fleming, a Weight Watchers leader who's maintained a 65-pound loss for four years. "Ask yourself why you are at the game. Is it to eat or is it to watch the game?"
New game plan You can still enjoy some football fare: a chicken wing or two, some chips and dip, a slice of pizza and a cold one. Just don't overindulge — eat and drink reasonably, keep track of what you chow down on, and save your weekly PointsPlus™ Allowance for game day.
"If you're working at getting rid of your beer belly, remember that, 'If you do what you've always done, you'll get what you've always got,'" Fleming says. "So if you pig out at that tailgate party or during the game, you'll get that beer belly just like in the past."
Know your opponent Forget the game for a sec. At the party, your foe is all that grub on the counter. It most likely isn’t low calorie or fat free, either. Keep in mind, a plain hot dog on a roll can pack 9 PointsPlus values. Two medium slices of thin crust pepperoni pizza have about 11 PointsPlus values. A serving of nacho chips and mystery cheese can be laden with around 9 PointsPlus values and more fat grams than points both teams will score. If you're still Jonesing for football food, try minimizing the damage. Eating the dog minus the bun will save about 5 PointsPlus values. Have only 1 slice of pizza and you’ll cut 6 PointsPlus values. Walk it off Consider parking a few blocks from the party or heading outside for a walk instead of watching for the next wardrobe malfunction at halftime (that’s what DVRs are for anyway).
Improve your bench Try fitting in a few exercises – push-ups or Pilates – whenever possible, Anderson suggests. Drop and do 20 push-ups or a few Pilates hundreds during commercial breaks. Or put a couple of bucks in a pot for the winner of a game-long challenge with your friends. You can also make friendly competitive wagers using crunches instead of money. Every time your team scores, fans on the opposite side have to hit the deck for 20 and vice versa.
Stay in motion During breaks in the action, get off your seat – but not to visit the food table. "Try to do anything that can make you active. The activity counts just as much as eating right," Anderson says. "If you get active during a football game, you'll eat less."
Try staying on your feet for an entire series, and switch between doing push-ups, stretches, crunches or squats during breaks. Do "secret squats" by pushing yourself out of a low-rider chair over and over. Here's a good stretch for your back and legs: sit up straight against a couch, extend your legs and hold as long as you can.
You could even practice different TD celebration dances. This, of course, is best done alone – unless you have no shame or don't embarrass easily.
If you follow these tips, your new fleet-footed celebration moves might be used to commemorate a losing season on the scale.
Article By: Jody Genessy
Know your opponent and other key tips for staying on track on Super Bowl Sunday.
Pregame prep Before entering your buddies' house, give yourself a mental pep talk and then "stick with your plan," advises Jay Fleming, a Weight Watchers leader who's maintained a 65-pound loss for four years. "Ask yourself why you are at the game. Is it to eat or is it to watch the game?"
New game plan You can still enjoy some football fare: a chicken wing or two, some chips and dip, a slice of pizza and a cold one. Just don't overindulge — eat and drink reasonably, keep track of what you chow down on, and save your weekly PointsPlus™ Allowance for game day.
"If you're working at getting rid of your beer belly, remember that, 'If you do what you've always done, you'll get what you've always got,'" Fleming says. "So if you pig out at that tailgate party or during the game, you'll get that beer belly just like in the past."
Know your opponent Forget the game for a sec. At the party, your foe is all that grub on the counter. It most likely isn’t low calorie or fat free, either. Keep in mind, a plain hot dog on a roll can pack 9 PointsPlus values. Two medium slices of thin crust pepperoni pizza have about 11 PointsPlus values. A serving of nacho chips and mystery cheese can be laden with around 9 PointsPlus values and more fat grams than points both teams will score. If you're still Jonesing for football food, try minimizing the damage. Eating the dog minus the bun will save about 5 PointsPlus values. Have only 1 slice of pizza and you’ll cut 6 PointsPlus values. Walk it off Consider parking a few blocks from the party or heading outside for a walk instead of watching for the next wardrobe malfunction at halftime (that’s what DVRs are for anyway).
Improve your bench Try fitting in a few exercises – push-ups or Pilates – whenever possible, Anderson suggests. Drop and do 20 push-ups or a few Pilates hundreds during commercial breaks. Or put a couple of bucks in a pot for the winner of a game-long challenge with your friends. You can also make friendly competitive wagers using crunches instead of money. Every time your team scores, fans on the opposite side have to hit the deck for 20 and vice versa.
Stay in motion During breaks in the action, get off your seat – but not to visit the food table. "Try to do anything that can make you active. The activity counts just as much as eating right," Anderson says. "If you get active during a football game, you'll eat less."
Try staying on your feet for an entire series, and switch between doing push-ups, stretches, crunches or squats during breaks. Do "secret squats" by pushing yourself out of a low-rider chair over and over. Here's a good stretch for your back and legs: sit up straight against a couch, extend your legs and hold as long as you can.
You could even practice different TD celebration dances. This, of course, is best done alone – unless you have no shame or don't embarrass easily.
If you follow these tips, your new fleet-footed celebration moves might be used to commemorate a losing season on the scale.
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