Hi gang,
Here is the 5K walk of Sunday, October 17. We will start walking at 11 AM and here is the route in detail. I am looking forward to see you all there.
Frederick Weight Watcher’s 5k
• Start at old Armory on corner of W 2nd St and Bentz St
• Turn left at Carroll Pkwy
• Turn right at College Ave
• Turn left at Fleming Ave
• Turn right at W College Ter
• Turn left at W 2nd St
• Turn left at Fairview Ave
• Turn left at Kline Blvd
• Turn right at Carroll Pkwy
• Turn left to stay on Carroll Pkwy
• Turn left at College Ave
• Turn right at W 2nd St
• Stop at old Armory on corner of W 2nd St and Bentz St
Saturday, October 9, 2010
Friday, October 8, 2010
Apple Streusel
Apple Streusel Recipe
Ingredients:
- 4 medium apples
- 1/2 cup unpacked brown sugar
- 1/2 tsp ground cinnamon
- 2 tbsp fresh lemon juice
- 1/4 cups all-purpose flour
- 1/4 cups uncooked old fashioned oats
- 3 tbsp reduced-calorie margarine
Directions:
Preheat oven to 350°F.
Stir together apples, 1/4 cup of brown sugar, cinnamon and lemon juice; pour into a 1 1/2 quart baking dish.
Cut flour, oatmeal, remaining brown sugar and margarine together with a pastry blender or fork in a medium bowl; sprinkle over apple mixture.
Bake until apples are tender and top is browned, about 45 minutes.
Serving size = 1/2 cup
Each serving = 3 Weight Watchers Points
Ingredients:
- 4 medium apples
- 1/2 cup unpacked brown sugar
- 1/2 tsp ground cinnamon
- 2 tbsp fresh lemon juice
- 1/4 cups all-purpose flour
- 1/4 cups uncooked old fashioned oats
- 3 tbsp reduced-calorie margarine
Directions:
Preheat oven to 350°F.
Stir together apples, 1/4 cup of brown sugar, cinnamon and lemon juice; pour into a 1 1/2 quart baking dish.
Cut flour, oatmeal, remaining brown sugar and margarine together with a pastry blender or fork in a medium bowl; sprinkle over apple mixture.
Bake until apples are tender and top is browned, about 45 minutes.
Serving size = 1/2 cup
Each serving = 3 Weight Watchers Points
Cream of Broccoli Soup
Cream of Broccoli Soup
2 14.5-ounce canned low-sodium chicken broth
5 cups cauliflower florets
4 cups broccoli florets
5 large shallots (6 ounces), chopped
1 tablespoon fresh thyme
1/4 teaspoon salt
1/4 teaspoon white pepper
1 cup low-fat milk (not skim)
In a large pot, combine the first six ingredients (not the milk). Simmer for 15 minutes. Remove from heat. With a slotted spoon, remove broccoli and place on clean chopping board. Puree remaining soup in blender or food processor, in small batches, until smooth. Pour soup in large pot. Set aside. Dice broccoli and return to pot. Add milk and heat gently until thoroughly hot.
Makes sixteen half-cup servings. (1 POINT)
2 14.5-ounce canned low-sodium chicken broth
5 cups cauliflower florets
4 cups broccoli florets
5 large shallots (6 ounces), chopped
1 tablespoon fresh thyme
1/4 teaspoon salt
1/4 teaspoon white pepper
1 cup low-fat milk (not skim)
In a large pot, combine the first six ingredients (not the milk). Simmer for 15 minutes. Remove from heat. With a slotted spoon, remove broccoli and place on clean chopping board. Puree remaining soup in blender or food processor, in small batches, until smooth. Pour soup in large pot. Set aside. Dice broccoli and return to pot. Add milk and heat gently until thoroughly hot.
Makes sixteen half-cup servings. (1 POINT)
Practicing Portion Control
Article By: Leslie Fink, M.S., R.D.
You go out for dinner and order spaghetti with marinara sauce and a side of grilled veggies. The pasta is so plentiful that it's falling off the plate. Yes, your meal is nutritious. But can too much of a good thing be not so good? Absolutely.
How super is supersize?
In the era of the supersized meal it's often hard to recognize normal portion sizes. Giant bottles of soda, extra-large bags of chips and king-size candy bars are part of our everyday eating landscape. But unfortuantely, as our portion sizes get larger, so do our waistlines. And bigger packages can also sabotage portion control.
Research from the University of Illinois shows that people may tend to eat more food when it's served in larger containers. When movie-goers were given the same amount of popcorn in containers of two different sizes, the people given the larger tubs ate 44 percent more. (The lesson here is to use a smaller plate at dinner!)
Sizing things up
To keep portions in perspective, you need a tool to help you navigate through bulked-up portions. Visualizing recommended serving sizes by relating them to common household objects is an easy and useful technique. By comparing food portions to things you already recognize, you should be able to eyeball a food item and guesstimate how large it is. Long gone are the days of carrying around a food scale. It's wise to weigh things occasionally to get an accurate idea of how big portions should be, but relating those measurements to common objects and teaching yourself to recognize them will be a great step toward achieving your weight-loss goals.
For example:
•Your fist is about the same size as one cup of fruit or pasta
•Your thumb (tip to base) is the size of one ounce of meat or cheese
•Your palm (minus fingers) equals three ounces of meat, fish, or poultry
•Your cupped hand equals one to two ounces of nuts or pretzels
Putting it into action
Once you have serving sizes committed to memory, you'll be ready to fit them into your eating plan.
•Limit servings of high-fat foods such as fatty meats and fried foods
•Buy single-servings of some foods, such as 1-ounce bags of chips or 1/2-cup servings of ice cream
•Remember that servings of most vegetables are extremely low in fat and calories. Bell peppers and button mushrooms just might become your new best buddies!
You go out for dinner and order spaghetti with marinara sauce and a side of grilled veggies. The pasta is so plentiful that it's falling off the plate. Yes, your meal is nutritious. But can too much of a good thing be not so good? Absolutely.
How super is supersize?
In the era of the supersized meal it's often hard to recognize normal portion sizes. Giant bottles of soda, extra-large bags of chips and king-size candy bars are part of our everyday eating landscape. But unfortuantely, as our portion sizes get larger, so do our waistlines. And bigger packages can also sabotage portion control.
Research from the University of Illinois shows that people may tend to eat more food when it's served in larger containers. When movie-goers were given the same amount of popcorn in containers of two different sizes, the people given the larger tubs ate 44 percent more. (The lesson here is to use a smaller plate at dinner!)
Sizing things up
To keep portions in perspective, you need a tool to help you navigate through bulked-up portions. Visualizing recommended serving sizes by relating them to common household objects is an easy and useful technique. By comparing food portions to things you already recognize, you should be able to eyeball a food item and guesstimate how large it is. Long gone are the days of carrying around a food scale. It's wise to weigh things occasionally to get an accurate idea of how big portions should be, but relating those measurements to common objects and teaching yourself to recognize them will be a great step toward achieving your weight-loss goals.
For example:
•Your fist is about the same size as one cup of fruit or pasta
•Your thumb (tip to base) is the size of one ounce of meat or cheese
•Your palm (minus fingers) equals three ounces of meat, fish, or poultry
•Your cupped hand equals one to two ounces of nuts or pretzels
Putting it into action
Once you have serving sizes committed to memory, you'll be ready to fit them into your eating plan.
•Limit servings of high-fat foods such as fatty meats and fried foods
•Buy single-servings of some foods, such as 1-ounce bags of chips or 1/2-cup servings of ice cream
•Remember that servings of most vegetables are extremely low in fat and calories. Bell peppers and button mushrooms just might become your new best buddies!
Portion Distortion
Did you know???????
As portion sizes grow, so do our waistlines. In fact, according to the Centers for Disease Control, more than 44 million Americans are considered obese by body mass index (or have a BMI score of 30 or greater), reflecting an increase of 74 percent since 1991.
Bigger and Better?
While the explanations for this growth "spurt" are several, expanding portion sizes seem to be at the crux of the matter. According to Lisa Young, PhD, RD, adjunct assistant professor at New York University, portion sizes have never been bigger. Young's research reveals that fast food, restaurant and prepared food portion sizes are 2 to 5 times as large today as they were in the 1970s.
As portion sizes grow, so do our waistlines. In fact, according to the Centers for Disease Control, more than 44 million Americans are considered obese by body mass index (or have a BMI score of 30 or greater), reflecting an increase of 74 percent since 1991.
Bigger and Better?
While the explanations for this growth "spurt" are several, expanding portion sizes seem to be at the crux of the matter. According to Lisa Young, PhD, RD, adjunct assistant professor at New York University, portion sizes have never been bigger. Young's research reveals that fast food, restaurant and prepared food portion sizes are 2 to 5 times as large today as they were in the 1970s.
Grocery List
Grocery List
Article By: Leslie Fink, MS, RD
Q: I need help creating a healthy weekly shopping list so I can form a meal plan that'll help me to lose weight.
A: Having foods on hand that will help with weight loss is terrific only if you take the time to prep, cook and then eat them. Therefore, I encourage you to work out a basic meal plan and build your shopping list from there.
Meal Planning Basics
While it's lovely to never repeat meals all week long, it's more practical to think of how you can use a food for more than one meal to cut back on shopping, preparation and cooking times.
For instance, as long as you're cleaning and cubing chicken for a stir-fry, plan on making chicken burritos as well. While you're grating cheese for the burritos, shred extra cheese for bean nachos. And don't forget about produce: Use leftover shredded lettuce and chopped tomatoes from the nachos for a salad topped with crumbled feta cheese later in the week.
Once you have your main meals planned, create a list of basic staples to stock up on for now and the future:
bread
tortillas
baked chips
cereal
salsa
peanut butter
jelly
mustards
light dressings, oil, vinegar and other condiments
cooking spray
eggs
egg substitute
cheese
yogurt
dry pasta, rice and other grains
canned beans
tofu
frozen stir-fry vegetable mixes
lean ground turkey breast
chicken breast
frozen shrimp
canned tuna
lean cuts of beef
You should also keep a list of perishable items that you'll need to replenish on a weekly basis: milk, fresh fruits and vegetables.
Next, take inventory of which food items you've got left toward the end of each meal plan cycle. Create some meals for the following week using those foods and then fill in the gaps with new recipes and food items. I find that most people tend to eat the same foods and meals over and over again. So once you've completed a week or two worth of meals, meal planning and grocery shopping should be a piece of cake.
Article By: Leslie Fink, MS, RD
Q: I need help creating a healthy weekly shopping list so I can form a meal plan that'll help me to lose weight.
A: Having foods on hand that will help with weight loss is terrific only if you take the time to prep, cook and then eat them. Therefore, I encourage you to work out a basic meal plan and build your shopping list from there.
Meal Planning Basics
While it's lovely to never repeat meals all week long, it's more practical to think of how you can use a food for more than one meal to cut back on shopping, preparation and cooking times.
For instance, as long as you're cleaning and cubing chicken for a stir-fry, plan on making chicken burritos as well. While you're grating cheese for the burritos, shred extra cheese for bean nachos. And don't forget about produce: Use leftover shredded lettuce and chopped tomatoes from the nachos for a salad topped with crumbled feta cheese later in the week.
Once you have your main meals planned, create a list of basic staples to stock up on for now and the future:
bread
tortillas
baked chips
cereal
salsa
peanut butter
jelly
mustards
light dressings, oil, vinegar and other condiments
cooking spray
eggs
egg substitute
cheese
yogurt
dry pasta, rice and other grains
canned beans
tofu
frozen stir-fry vegetable mixes
lean ground turkey breast
chicken breast
frozen shrimp
canned tuna
lean cuts of beef
You should also keep a list of perishable items that you'll need to replenish on a weekly basis: milk, fresh fruits and vegetables.
Next, take inventory of which food items you've got left toward the end of each meal plan cycle. Create some meals for the following week using those foods and then fill in the gaps with new recipes and food items. I find that most people tend to eat the same foods and meals over and over again. So once you've completed a week or two worth of meals, meal planning and grocery shopping should be a piece of cake.
Shop Smart
How to Shop Smart
Article By: Janis Jibrin, R.D.
You can make your time at the supermarket work for your weight-loss plan. Here's how.
You're driving home from work (or your workout), about to pass out from hunger, and you still have to make a stop at the supermarket. As you walk down the aisles, suddenly everything looks good, especially the worst stuff: the entire snack section, full-fat potato salad at the deli counter and the frozen lasagna.
How do you avoid these temptations?
All it takes is a few minutes of advanced planning. Here's how to get in and out of the supermarket faster and with the right stuff in your grocery bags:
Plan ahead
Take five minutes to plan menus for the upcoming week. Create seven lunch and dinner menus (less than that if you eat some meals out). Keep in mind the week's events: For instance, working late on Thursday? Make it a take-out night.
If the dishes you plan don't include vegetables, estimate how many salads or cooked vegetables you want to accompany the meals. Also, plan on a few snacks and get enough cereal or breakfast foods
Create a list
This isn't the list you hurriedly make as you rummage through your fridge and see that you need more milk or you're out of eggs. Nope, this fool-proof list comes right out of the seven-day menu plan strategy.
Make your list market-friendly
To make shopping easier and faster, organize your list according to the sections of the store. Shop at specialty markets? Then organize by market. Here are some basic categories:
Fruits and vegetables
Refrigerator cases (dairy, juice, eggs, etc.).
Meat, poultry and fish cases
Canned foods, condiments and oils
Grains and cereals
Breads
Frozen foods
Grab a snack beforehand
You've heard this a zillion times before, and it's still true: Shop hungry and you're more likely to succumb to high-calorie foods. If you don't have time for a whole meal, munch on a quick, healthy snack such as a handful of nuts or a small bag of baked chips before you grab your cart and go.
Hit the supermarket once a week
If possible, shop on the same day each week and spare yourself some aggravation by avoiding the busy times: weekday evenings or weekends (by Sunday, the produce is usually not so hot anyway). If you work during the day, go after 9 p.m.; if you have a more flexible schedule, go during the day.
Make a produce pit-stop
Shopping once a week may be too little for fresh produce, so dart into the market mid-week to replenish your supply of fruits and vegetables. In the summer months, save time by stopping off at a roadside stand.
Shop virtually
If you hate spending time in the grocery store, find one that will do it for you. You can shop on the Web, or by simply calling or faxing your order in to a local market; pick it up or have them deliver.
Burn down the aisles
You can be surrounded by food but still burn calories if you spend a little extra time at the supermarket. Here's how:
Park in the very farthest spot from the door and briskly walk to and from the car.
Before you pick up a cart, walk up every single aisle in the supermarket as quickly as possible. You may even spot some bargains.
Grab a cart and shop. Now you're moving more slowly, which means less calories burned per minute. So put some extra effort into reaching and stretching for goods on the shelves. And remember that every little bit of activity counts.
Article By: Janis Jibrin, R.D.
You can make your time at the supermarket work for your weight-loss plan. Here's how.
You're driving home from work (or your workout), about to pass out from hunger, and you still have to make a stop at the supermarket. As you walk down the aisles, suddenly everything looks good, especially the worst stuff: the entire snack section, full-fat potato salad at the deli counter and the frozen lasagna.
How do you avoid these temptations?
All it takes is a few minutes of advanced planning. Here's how to get in and out of the supermarket faster and with the right stuff in your grocery bags:
Plan ahead
Take five minutes to plan menus for the upcoming week. Create seven lunch and dinner menus (less than that if you eat some meals out). Keep in mind the week's events: For instance, working late on Thursday? Make it a take-out night.
If the dishes you plan don't include vegetables, estimate how many salads or cooked vegetables you want to accompany the meals. Also, plan on a few snacks and get enough cereal or breakfast foods
Create a list
This isn't the list you hurriedly make as you rummage through your fridge and see that you need more milk or you're out of eggs. Nope, this fool-proof list comes right out of the seven-day menu plan strategy.
Make your list market-friendly
To make shopping easier and faster, organize your list according to the sections of the store. Shop at specialty markets? Then organize by market. Here are some basic categories:
Fruits and vegetables
Refrigerator cases (dairy, juice, eggs, etc.).
Meat, poultry and fish cases
Canned foods, condiments and oils
Grains and cereals
Breads
Frozen foods
Grab a snack beforehand
You've heard this a zillion times before, and it's still true: Shop hungry and you're more likely to succumb to high-calorie foods. If you don't have time for a whole meal, munch on a quick, healthy snack such as a handful of nuts or a small bag of baked chips before you grab your cart and go.
Hit the supermarket once a week
If possible, shop on the same day each week and spare yourself some aggravation by avoiding the busy times: weekday evenings or weekends (by Sunday, the produce is usually not so hot anyway). If you work during the day, go after 9 p.m.; if you have a more flexible schedule, go during the day.
Make a produce pit-stop
Shopping once a week may be too little for fresh produce, so dart into the market mid-week to replenish your supply of fruits and vegetables. In the summer months, save time by stopping off at a roadside stand.
Shop virtually
If you hate spending time in the grocery store, find one that will do it for you. You can shop on the Web, or by simply calling or faxing your order in to a local market; pick it up or have them deliver.
Burn down the aisles
You can be surrounded by food but still burn calories if you spend a little extra time at the supermarket. Here's how:
Park in the very farthest spot from the door and briskly walk to and from the car.
Before you pick up a cart, walk up every single aisle in the supermarket as quickly as possible. You may even spot some bargains.
Grab a cart and shop. Now you're moving more slowly, which means less calories burned per minute. So put some extra effort into reaching and stretching for goods on the shelves. And remember that every little bit of activity counts.
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