QUOTE OF THE WEEK

"IF YOU BITE IT, YOU WRITE IT.
IF YOU SNACK IT, YOU TRACK IT.
IF YOU NIBBLE IT, YOU SCRIBBLE IT.
IF YOU DRINK IT, YOU INK IT"

GRAB YOUR PENCIL BEFORE YOUR UTENSIL!!!

Strategies for Portion Control

Strategies for Portion Control
(from WW.com)

Over time restaurant portion sizes have expanded immensely – often to two or three times what they should be. Friends and family may fill a plate out of generosity. But combined with a "clean-your-plate" mentality, this can spell trouble. These strategies will help you keep control.

Divide your meal in half. As soon as the plate is set in front of you, ask your server to wrap up the other half to take home. Doing this right away helps you avoid the temptation of eating too much just because it's there.

Consider ordering from the appetizer or kids menu. Portions are almost always smaller. Also, restaurants will often make half portions or lunch-sized portions at dinner time, if asked.

Use your hand to measure the actual amount of food on your plate. Here's how:


•Your fist is equal to one medium fruit or one measured cup


•Your palm minus the fingers is a 3 ounce portion of cooked meat


•Your thumb (whole thumb, from tip to base) is equal to one ounce of meat or cheese


•Your thumb from the tip to the first joint is about 1 tablespoon


•Your index finger from the tip to the first joint is about 1 teaspoon

Having a visual idea of correct portion sizes in mind is key when dining out.

Blackberry Almond Cake

Believe it or not with all the changes didn't change the points value, but we know at least it is a healthier version of the one in the magazine.

Blacberry Almond Cake
POINTS: 3
INSTRUCTIONS

2 cup(s) Bisquick Reduced-Fat Baking Mix
2 Tbsp almonds
1/4 tsp ground cinnamon
2 Tbsp SPLENDA® Splenda Brown Sugar Blend
1/2 tsp SPLENDA® Splenda sugar blend for baking
1/2 cup(s) SPLENDA® Splenda sugar blend for baking
1/2 cup(s) almond breeze milk (60 cal)
1/2 cup(s) plain fat-free yogurt
1/2 cup(s) fat-free egg substitute
3 Tbsp Land O Lakes Stick Light Butter
1/4 tsp almond extract
1 1/2 cup(s) raspberries
1 1/2 cup(s) blackberries



Preheat the oven to 400 F. Wrap bottom of a 10 inch spring from pan with foil. Attach sprinform ring and spray foil and sides with nonstick spray.
2) Mix almonds, brown sugar and cinnamoon in a smaill bowl.
3) Combine baking mix and sugar in a large bowl. Whisk milk, yogurt, egg substitute, melted butter and almond extract in smaall bowl until blended. Add milk mixture to baking mix mixture, stir just until blende.
4) With rubber spatula gently fold in blackberries just until blended. Pour batter into spring form pan, sprinkle top evenly with nut mixture .
5) Bake until tootpick inserted into center of cake comes out clean, aprox. 45 minutes.

Cowboy Beans

Cowboy Beans (Thank you Angela)
Makes 8 Servings
6 slices turkey bacon, diced
1 large white onion, chopped
Two 15 ½ ounce cans pinto beans, rinsed and drained
1 cup beer
½ cup Zesty Barbecue Sauce (Page 139)
1/8 teaspoon cayenne pepper

1. In a medium nonstick saucepan, combine the bacon and onion. Cook, stirring constantly, until the onion is translucent and the bacon has just begun to brown on the edges, about 15 minutes.
2. Stir in the beans, beer, barbecue sauce and cayenne; bring to a boil. Reduce the heat and simmer, covered, until the flavors are blended, about 15 minutes. Uncover and increase the heat to medium; cook until most of the liquid is absorbed and the sauce thickens, about 5 minutes longer.
Per service: 132 Calories, 2 G total Fat, 0 G saturated Fat, 8 MG Cholesterol, 398 MG Sodium, 20 G total Carbohydrate, 4 G Dietary Fiber, 6 G Protein 43 MG Calcium.
Points per serving: 2

Crispy Kale

Crispy Kale. (thank you Sharon, Frederick, Friday)
It is from Joy Bauer's Slim and Scrumptious cookbook.
1 large bunch kale
Kosher salt

1. Preheat oven to 400 degrees F. Coat two large baking sheets with oil spray ( The kale will be crispiest if baked directly on the baking sheet, without aluminum foil.)
2. Trim the kale and cut it into 2-in pieces.
3. Divide the kale pieces between the two baking sheets and spread them out into a single even layer.
4. Liberally mist the kale with oil spray, and lightly sprinkle with salt.
5. Bake for 9 minutes, or until the kale is crispy to the touch an the edges are beginning to brown.

This is crispy,fun to eat and healthy!
Calories 35
Total fat 0.5 g
Fiber 1 g

Cheese and Veggie Tortilla

Cheese and Veggie Tortilla. (Thank you Sharon K. from Frederick, Friday)
It is in Book 1 "Start Eating Smarter" page 46 Lunch Ideas:
Cheese and Veggie Tortilla
Top a 7" whole wheat tortilla with 1/4 cup each black beans and shredded low-fat cheddar cheese, and 1/4 cup fat-free salsa. Roll up and microwave 30-40 seconds. Serve with schredded lettuce and diced tomato.
POINTS value: 4
This is a great lunch - easy to prepare ahead of time. I put the black beans, cheese and salsa in a microwavable container. At lunch time I microwave this for 40 seconds. Then I eat it with a spoon and eat the tortilla like a piece of bread (so I don't dirty more plates than necessary :)) Also I find it hard to find the 7" tortilla so I just find the 8" with a point value of 2.
In the pamphlet, it says to eat this with:
1 oz. baked tortilla chips with 1/2 cup fat free salsa POINTS value: 2

Pictures 5K Walk in Frederick, June 6