I copied this list from WW.com. Now we have no excuses to be succesful during this Holiday season and all year round.
Be ready and remember to bring some favorites to taste this week.
A well-stocked kitchen can be key to weight-loss success. Here's a list of essential food items to make shopping and healthy eating a breeze.
Having weight-loss friendly foods on hand is half the battle when it comes to losing weight.These lists will take the guesswork out of supermarket shopping. And with the right foods on hand, you'll have a leg up on preparing Weight Watchers recipes and minimizing food temptations.
Fridge Staples
Cheese:
reduced-fat or fat-free hard cheese, such as parmesan
grated cheese
cream cheese
cottage cheese
Condiments:
mustard
ketchup
light or nonfat butter
light or nonfat margarine
low-fat salad dressing
low-fat sour cream
light mayonnaise
Cooking Essentials:
bottled minced garlic
fresh lemons and limes to squeeze for juice
Diet Beverages:
flavored waters and seltzers
soda
light juice cocktails
sugar-free lemonade mixes
Dips:
hummus
black bean dip
fat-free or low-fat sour cream-based dips
Eggs/Liquid Egg SubstituteFresh Fruit:
whole items such as apples and plums
cut-up melons and mixed fresh fruit salad
Fresh Vegetables:
whole items for slicing and dicing
bagged salad mixes
Cut-up vegetables for dips
Hot Dogs and Bacon:
Canadian-style bacon
light turkey or pastrami bacon
reduced-fat or fat-free hot dogs
Luncheon Meats:
deli-sliced turkey breast
lean ham
roast beef
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken
turkey breast
Meat Alternatives:
soy dogs
tofu
tempeh
seitan
Milk:
skim
1%
buttermilk
Starches:
tortillas
wonton wrappers
fresh pastas
Yogurts/Smoothies (low-fat or fat-free varieties)Freezer Staples
Breakfast Items:
whole-grain waffles
pre-made pancakes
Frozen Desserts:
light and fat-free ice creams, muffins and cakes
Frozen Entrees (light breakfasts, lunches, dinners and side dishes)
Frozen Fruit (for baking and making smoothies)
Frozen Starches (low-fat/low-calorie potatoes and squashes)Frozen Vegetables (whole, cut-up and sliced for soups, stir-fries and other entrees)
Meal kits (Asian stir-fries that include already-cut veggies and light sauces)
Meat Substitutes:
veggie burgers
soy products
Meat, Fish and Poultry:
lean beef
skinless fish
lean ground chicken
lean ground turkey breast
Soup (bean-based, broths for cooking)
Pantry Staples
Baking Mixes/Needs:
angel food cake
spice cake
reduced-calorie pancake and brownie mix
light or fat-free, sugar-free pudding and gelatin mixes
sugar and/or sugar substitutes
Beans and Lentils (canned and dried; kidney, pinto, black, chickpeas, etc.)
Bread/Starches:
light whole-wheat or whole-grain breads
reduced-calorie hamburger and hot dog buns
pre-made thin pizza crust
reduced-fat crackers
Canned fish (tuna and salmon packed in water)
Canned Vegetables and Soups:
pureed pumpkin for baking
chopped chilies
canned artichoke hearts
fat-free broth
reduced-fat tomato-based soups
Canned Fruit (packed in water or their own juice)Cereal:
high-fiber varieties
dry oats and farina
instant flavored oatmeal
Dried Fruit/Vegetables:
cranberries
raisins
apricots
sun-dried tomatoes
dehydrated vegetable snack mixes
Jam/Jelly:Oil, Vinegar, Cooking Spray and Other Bottled Sauces/Dressings
teriyaki
reduced-sodium soy
reduced-calorie syrup
olive-oil flavored cooking spray, etc.
Pasta, Rice and Other Dry Grains:
whole-wheat pasta
brown and wild rice
bulgur
couscous
Peanut Butter or Other Nut Butters/Nuts Savory Snacks:
light popcorn
baked chips
portion-controlled cracker packs
Seasonings:
dried herbs and spices
prepackaged seasoning packets
Shelf-Stable Vegetables:
whole onions
heads of garlic
potatoes
Sweet Snacks (reduced-fat and fat-free candy, cookies and chocolates)
Tomato Sauce and Paste:
bottled and canned
plain and seasoned
Popular Getting-Started Must-Haves
Canned, fat-free refried beans (for burritos, quesadillas and vegetable dips)
Flavored mustards (such as tarragon, dill and honey mustards for sandwiches, potato and poultry toppings)
Flavored salsas/canned seasoned tomato products (for potato toppings, vegetable dips, poultry and fish, Mexican-based dishes)
Frozen veggie burgers (black bean, Southwestern- and Indian-flavored and soy burgers)
Grapes (wash and freeze for a frozen treat)
Gum
High-fiber crunchy cereal (to snack on or mix into yogurt)
High-quality dark chocolate
Highly flavored vinegars (high-quality balsamic vinegar and herb-infused vinegars)
Highly flavored cheeses (Parmigiano Reggiano, crumbled feta, blue cheese)
Highly flavored oils (toasted sesame, walnut, extra-virgin olive oil)
Light crackers/cookies (look for pre-portioned snack packs)
Light or fat-free whipped topping (for dessert toppings or as a dip/topping for fresh fruit)
Light or nonfat sour cream and plain yogurt (for making dips and sauces; plain, fat-free Greek yogurt is nice and thick - perfect as a chili/stew topping and thicker creamy sauces)
Low-fat microwave popcorn
Mini packs of low-fat cottage cheese
Pistachios in shells/tamari roasted almonds
Whole-wheat pitas/tortillas/wraps (use for sandwiches or slice, season and toast for homemade chips)
Soy chips/baked chips/flavored rice cakes
Spaghetti Squash (bake and remove flesh with a fork as a pasta alternative)
String cheese
Sugar-free fat-free pudding and gelatin
Sugar-free, fat-free fudge pops, ices and ice cream bars
Sweet potatoes (for homemade oven-baked fries)
Whole-wheat pasta and whole-wheat couscous
Friday, December 4, 2009
De-Stress your Holiday
I loved this article from WW.com and I wanted to share it with you:
Christmas shopping, office parties, high-pressure family dinners – let's face it, the holidays can be as stressful as they are merry. With a little help, though, you can say so long your inner Scrooge and enjoy this season.
"The four sources of stress during the holidays are fantasies, family, food and finances," says Mark Gorkin, a psychotherapist and public speaker who goes by the moniker "Stress Doc." "The temptation is to want it all," he says. People often get so caught up in the eating, drinking, partying and shopping, he adds, "that there is no time for spiritual reflection and quiet nurturing."
So nurture your sanity this holiday season with these tips from Gorkin:
Just say "no." Be realistic about how many parties you can actually attend. Remember that saying yes to every invitation could result in burnout. Also, going to tons of parties presents more challenges to your diet than you might want.
Stay in your groove. Carve out time for yourself – and greedily guard it. If you have an exercise routine, such as walking every other day, keep that as your anchor, and try to make holiday chores and events revolve around your exercise schedule, not the other way around.
Take baby steps. It's easy to feel overwhelmed by the enormity of holiday tasks, like sending out 114 holiday cards. Certain tasks are more doable when broken into chunks. For example, you could purchase the cards a month before Christmas or Hanukkah and write a few at a time over the next several weeks. Then, address all the envelopes. If you have kids, why not enlist them to stuff envelopes and put on the stamps?
Appoint a "designated nagger." Give your partner or a close friend permission to nag you when you start worrying too much. Have your "designated nagger" tell you to slow down and take a deep breath as soon as you begin worrying too much about overeating, not exercising enough or finding the perfect gift for everyone down to your boss's cat.
Big holiday draw. Sit down with your family early in the holiday season and discuss the sources of stress and conflict that always seem to rear up this time of year. Then distribute crayons and paper, and have everyone draw pictures of your "family stress image" – a big ogre wearing a Santa hat or a giant present exploding like a firecracker, for example. "This is a great way to get out your frustration in a positive way," says Gorkin.
Revel in the scent of solitude. Light a lavender-scented candle in your bathroom and take a hot bath, or use some lavender-scented bath oil. A study on aromatherapy reported in the International Journal of Neurosciences stated that the scent of lavender helped adult test subjects feel more relaxed and perform mental calculations more accurately than did other scents.
Walk it out. Take a nice long walk and focus on smelling the crisp winter air or watching snow falling for a form of meditation.
Immerse yourself in music. Listen to a tape of holiday songs, or make your own recording by dubbing a set of your favourite tunes onto a cassette tape, CD or MP3.
Stroll down memory lane. Fill a hatbox or shoe box with objects that are important to you, such as your child's first tooth, family photos, postcards, love letters or inspirational poems or quotes. Whenever stress looms, take out your box and enjoy the warm feelings your mementos inspire.
Christmas shopping, office parties, high-pressure family dinners – let's face it, the holidays can be as stressful as they are merry. With a little help, though, you can say so long your inner Scrooge and enjoy this season.
"The four sources of stress during the holidays are fantasies, family, food and finances," says Mark Gorkin, a psychotherapist and public speaker who goes by the moniker "Stress Doc." "The temptation is to want it all," he says. People often get so caught up in the eating, drinking, partying and shopping, he adds, "that there is no time for spiritual reflection and quiet nurturing."
So nurture your sanity this holiday season with these tips from Gorkin:
Just say "no." Be realistic about how many parties you can actually attend. Remember that saying yes to every invitation could result in burnout. Also, going to tons of parties presents more challenges to your diet than you might want.
Stay in your groove. Carve out time for yourself – and greedily guard it. If you have an exercise routine, such as walking every other day, keep that as your anchor, and try to make holiday chores and events revolve around your exercise schedule, not the other way around.
Take baby steps. It's easy to feel overwhelmed by the enormity of holiday tasks, like sending out 114 holiday cards. Certain tasks are more doable when broken into chunks. For example, you could purchase the cards a month before Christmas or Hanukkah and write a few at a time over the next several weeks. Then, address all the envelopes. If you have kids, why not enlist them to stuff envelopes and put on the stamps?
Appoint a "designated nagger." Give your partner or a close friend permission to nag you when you start worrying too much. Have your "designated nagger" tell you to slow down and take a deep breath as soon as you begin worrying too much about overeating, not exercising enough or finding the perfect gift for everyone down to your boss's cat.
Big holiday draw. Sit down with your family early in the holiday season and discuss the sources of stress and conflict that always seem to rear up this time of year. Then distribute crayons and paper, and have everyone draw pictures of your "family stress image" – a big ogre wearing a Santa hat or a giant present exploding like a firecracker, for example. "This is a great way to get out your frustration in a positive way," says Gorkin.
Revel in the scent of solitude. Light a lavender-scented candle in your bathroom and take a hot bath, or use some lavender-scented bath oil. A study on aromatherapy reported in the International Journal of Neurosciences stated that the scent of lavender helped adult test subjects feel more relaxed and perform mental calculations more accurately than did other scents.
Walk it out. Take a nice long walk and focus on smelling the crisp winter air or watching snow falling for a form of meditation.
Immerse yourself in music. Listen to a tape of holiday songs, or make your own recording by dubbing a set of your favourite tunes onto a cassette tape, CD or MP3.
Stroll down memory lane. Fill a hatbox or shoe box with objects that are important to you, such as your child's first tooth, family photos, postcards, love letters or inspirational poems or quotes. Whenever stress looms, take out your box and enjoy the warm feelings your mementos inspire.
Banana Oatmeal Bread
Banana-Oatmeal Bread
desserts
POINTS® Value: 4Servings: 10Preparation Time: 10 minCooking Time: 50 minLevel of Difficulty: Moderate
This nutritious bread is easy to mix up and will make the whole house smell wonderful.
Ingredients
1 1/4 cup(s) all-purpose flour
1/2 cup(s) unpacked brown sugar
1/2 tsp table salt
1/2 tsp baking soda
1/4 tsp baking powder
3 tsp canola oil
1 large egg(s), beaten
2 medium egg white(s), beaten
3 large banana(s), ripe
1 cup(s) uncooked old fashioned oats
Instructions
Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly.
In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter.
Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes. Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes.
desserts
POINTS® Value: 4Servings: 10Preparation Time: 10 minCooking Time: 50 minLevel of Difficulty: Moderate
This nutritious bread is easy to mix up and will make the whole house smell wonderful.
Ingredients
1 1/4 cup(s) all-purpose flour
1/2 cup(s) unpacked brown sugar
1/2 tsp table salt
1/2 tsp baking soda
1/4 tsp baking powder
3 tsp canola oil
1 large egg(s), beaten
2 medium egg white(s), beaten
3 large banana(s), ripe
1 cup(s) uncooked old fashioned oats
Instructions
Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly.
In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter.
Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes. Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes.
Baked Potato Latkes
Baked Potato Latkes
Makes 6 servings; 2 latkes per serving
POINTS® value per serving: 3
Ingredients
Cooking spray
2 pounds yellow-fleshed potatoes, such as Yukon Golds, peeled
3 medium shallots, halved and thinly sliced
1/2 cup pasteurized fat-free egg substitute, such as Egg Beaters
3 Tbsp matzo meal
1 1/2 tsp dried thyme
1 tsp salt
1/2 tsp ground nutmeg
1/2 tsp ground black pepper
Instructions
Preheat the oven to 375ºF. Spray a standard 12-indentation muffin tin with nonstick spray.
Use the large holes of a box grater to shred the potatoes. Working by small handfuls, squeeze the shredded potatoes over the sink to get rid of any excess moisture. Place in a large bowl.
Stir in the shallots, egg substitute, matzo meal, thyme, salt, nutmeg, and pepper. Divide the mixture into the 12 muffin indentations.
Bake 30 minutes. Spray the tops again with nonstick spray. Continue baking until browned and set, about 30 more minutes. Cool at least 10 minutes on a wire rack before serving. Makes two latkes per serving.
Makes 6 servings; 2 latkes per serving
POINTS® value per serving: 3
Ingredients
Cooking spray
2 pounds yellow-fleshed potatoes, such as Yukon Golds, peeled
3 medium shallots, halved and thinly sliced
1/2 cup pasteurized fat-free egg substitute, such as Egg Beaters
3 Tbsp matzo meal
1 1/2 tsp dried thyme
1 tsp salt
1/2 tsp ground nutmeg
1/2 tsp ground black pepper
Instructions
Preheat the oven to 375ºF. Spray a standard 12-indentation muffin tin with nonstick spray.
Use the large holes of a box grater to shred the potatoes. Working by small handfuls, squeeze the shredded potatoes over the sink to get rid of any excess moisture. Place in a large bowl.
Stir in the shallots, egg substitute, matzo meal, thyme, salt, nutmeg, and pepper. Divide the mixture into the 12 muffin indentations.
Bake 30 minutes. Spray the tops again with nonstick spray. Continue baking until browned and set, about 30 more minutes. Cool at least 10 minutes on a wire rack before serving. Makes two latkes per serving.
Apple Braised Chicken
Apple Braised Chicken (Thank you Teresa)
5 POINTS® Values per serving 4 Servings (◊ Indicates a Filling Food)
2 tsp vegetable oil
◊ 1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz pieces
2 Tbsp all-purpose flour
◊ 1 large onion(s), sliced
◊ 2 medium apple(s), firm, cored and sliced
1 cup(s) apple cider
◊ 1 cup(s) fat-free chicken broth
½ tsp table salt
½ tsp ground ginger
2 tsp cornstarch
In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.
Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about ¾ cup of apple-onion mixture per serving.
5 POINTS® Values per serving 4 Servings (◊ Indicates a Filling Food)
2 tsp vegetable oil
◊ 1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz pieces
2 Tbsp all-purpose flour
◊ 1 large onion(s), sliced
◊ 2 medium apple(s), firm, cored and sliced
1 cup(s) apple cider
◊ 1 cup(s) fat-free chicken broth
½ tsp table salt
½ tsp ground ginger
2 tsp cornstarch
In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.
Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.
Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.
In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about ¾ cup of apple-onion mixture per serving.
Tuesday, December 1, 2009
Chicken Paella
Paella Casserole (Thank you Margaret, SUnday, Frederick)
8 servings- 8 points a serving--------1 serving= 1 1/2 cups
By Judy Doherty
This Spanish-style casserole is delicious and colorful with chicken, shrimp, peppers and spices, including saffron, which adds a rich color and flavor to this dish.
1/4 cup olive oil1/2 onion, chopped1 tsp minced garlic1/2 green pepper, chopped1 pound diced skinless chicken1 pound shrimp, peeled and deveined15-ounce can diced tomatoes with juice2 cups white rice1 cup frozen peas3-1/2 cups chicken broth1 tsp paprika1/2 teaspoon generous pinch of saffron1/8 teaspoon pinch cayenne pepper1/8 teaspoon salt and pepper to tastePreheat oven to 375 degrees. Place a large Dutch oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot. Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly. Add the rest of the ingredients and bring to a boil. Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot.
Servings:Serves 8. Each serving: 1-1/2 cups.
Nutrition Information (per serving):Calories: 382Total Fat: 7gSaturated Fat: 1.5gTrans Fat: 0gCholesterol: 0mgSodium: 457mgCarbohydrates: 46gDietary Fiber: 3gSugars: 4gProtein: 30gVitamin A: 785iu (15%)Vitamin C: 14mg (23%)Calcium: 71mg (7%)Iron: 4.4mg (24%)
Diabetic Exchanges: Bread & Starch: 3.0 Fat: 1.0 Very Lean Meat: 1.0
Total Preparation & Cooking Time: 40 min. (15 Prep, 25 Cook)
Receive more recipes and cooking tips from our blog at www.foodandhealth.com/blog/All recipes are copyright www.foodandhealth.com - reprinted with permission.
8 servings- 8 points a serving--------1 serving= 1 1/2 cups
By Judy Doherty
This Spanish-style casserole is delicious and colorful with chicken, shrimp, peppers and spices, including saffron, which adds a rich color and flavor to this dish.
1/4 cup olive oil1/2 onion, chopped1 tsp minced garlic1/2 green pepper, chopped1 pound diced skinless chicken1 pound shrimp, peeled and deveined15-ounce can diced tomatoes with juice2 cups white rice1 cup frozen peas3-1/2 cups chicken broth1 tsp paprika1/2 teaspoon generous pinch of saffron1/8 teaspoon pinch cayenne pepper1/8 teaspoon salt and pepper to tastePreheat oven to 375 degrees. Place a large Dutch oven pan on the stove on medium-high heat. Add the olive oil and allow to get hot. Add the onion, garlic and green pepper and saute briefly until golden, stirring constantly. Add the rest of the ingredients and bring to a boil. Cover casserole and place in oven; bake until the rice is done, about 20 minutes. Serve hot.
Servings:Serves 8. Each serving: 1-1/2 cups.
Nutrition Information (per serving):Calories: 382Total Fat: 7gSaturated Fat: 1.5gTrans Fat: 0gCholesterol: 0mgSodium: 457mgCarbohydrates: 46gDietary Fiber: 3gSugars: 4gProtein: 30gVitamin A: 785iu (15%)Vitamin C: 14mg (23%)Calcium: 71mg (7%)Iron: 4.4mg (24%)
Diabetic Exchanges: Bread & Starch: 3.0 Fat: 1.0 Very Lean Meat: 1.0
Total Preparation & Cooking Time: 40 min. (15 Prep, 25 Cook)
Receive more recipes and cooking tips from our blog at www.foodandhealth.com/blog/All recipes are copyright www.foodandhealth.com - reprinted with permission.
Tortilla Chips
Thank you Cathy S. from Eldersburg, 10 AM
Fun Recipe
Creative chips
Plain or butter-flavored vegetable cooking spray
24 Assorted Large flour tortillas, plain, whole wheat, sun-dried tomato
Salt, or choice of your favorite seasonings
Preheat oven to 350 degrees. Coat a baking sheet with non stick spray. Using cookie cutters, cut shapes from tortillas. Arrange on
Baking sheet. Coat tortilla with spray. Season to your liking.
Bake slightly darkened and crisp. 10 to 12 minutes. Transfer to cooling rack. Serve with your favorite dip. Have fun!
(Whole wheat large will make 11 chips counts as 2 pts.)
(Plain large will make 11 chips 1 pt.)
Enjoy!!! Happy Holidays!
Fun Recipe
Creative chips
Plain or butter-flavored vegetable cooking spray
24 Assorted Large flour tortillas, plain, whole wheat, sun-dried tomato
Salt, or choice of your favorite seasonings
Preheat oven to 350 degrees. Coat a baking sheet with non stick spray. Using cookie cutters, cut shapes from tortillas. Arrange on
Baking sheet. Coat tortilla with spray. Season to your liking.
Bake slightly darkened and crisp. 10 to 12 minutes. Transfer to cooling rack. Serve with your favorite dip. Have fun!
(Whole wheat large will make 11 chips counts as 2 pts.)
(Plain large will make 11 chips 1 pt.)
Enjoy!!! Happy Holidays!
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