Are You Really Hungry?
Article By: Diana Kelly
We'll help you determine whether you're really hungry or just feel like eating because of your surroundings.
It's 8 p.m. and you're relaxing in front of the TV. You ate a healthy and satisfying dinner and are proud of how well you stuck to the plan today. Then a commercial comes on for a new chocolate candy and your mouth starts watering. You have to have something sweet now. You're craving it, right?
Not exactly. What you've just experienced is an urge, a desire for food after a situational or emotional stimulation (like an advertisement). You weren't thinking about sweets until that commercial came on. A craving is a longing for a specific food, often one you've been denying yourself (perhaps a favorite cookie you have "given up").
Urges and cravings are two of the most common reasons most of us overeat. By learning how to identify which is which, we can create strategies for how to handle these desires when they crop up.
The next time you experience an urge after watching an enticing commercial; ask yourself if you're really hungry. If the answer is no, try to manage the situation by having a glass of water or brushing and flossing your teeth and waiting for the urge to pass. Then pat yourself on the back for not giving in.
Handle a craving by having a few strategies up your sleeve for when the feeling strikes. Let's say you've given up a favorite peanut butter cookie. Lately you've been thinking about the cookie throughout the day. Attempting to satisfy that craving with low-fat peanut butter and crackers isn't working. Should you give in and indulge?
Consider the consequences of eating the cookie. If it's just one cookie and you have room in your weekly PointsPlus™ Allowance for it, then enjoy the treat. Maybe you want to explore recipes through our Recipe Search feature and find an alternative with a lower PointsPlus value. Either way, acknowledge that you thought about your options and be proud of strategizing your way through a craving.
Sunday, February 13, 2011
Saturday, February 12, 2011
Chocolate Chip Cookies 1 PointsPlus
Chocolate Chocolate Chip Cookies Favorites
Course: desserts
PointsPlus™ Value: 1 -Serving size 1 cookie
Servings: 40
Preparation Time: 11 min
Cooking Time: 40 min
Level of Difficulty: Easy
Indulge your sweet tooth by biting into crisp chocolate cookies packed with melted pockets of chocolate chips.
Details Read all reviews (282) Ingredients
1 cup(s) all-purpose flour
1/4 tsp baking soda
1/8 tsp table salt
1/4 cup(s) butter, softened
1/2 cup(s) dark brown sugar, packed
1/2 cup(s) sugar, granulated
1/3 cup(s) unsweetened cocoa
2 large egg white(s)
1/3 cup(s) semi-sweet chocolate chips, miniature
1 spray(s) cooking spray
Instructions
Preheat oven to 350°F.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda and salt in a large bowl.
Beat butter and brown sugar with a mixer at medium speed until light and fluffy; gradually add granulated sugar, beating well. Add cocoa and egg whites, beating well. Gradually add flour mixture, beating until blended. Stir in chocolate minichips.
Drop by rounded teaspoonfuls 11⁄2 inches apart onto baking sheets coated with cooking spray. Bake at 350°F for 10 minutes. Cool on pans 2 minutes or until firm. Remove cookies from pans; cool completely on wire racks. Yield: 40 cookies (serving size: 1 cookie).
Course: desserts
PointsPlus™ Value: 1 -Serving size 1 cookie
Servings: 40
Preparation Time: 11 min
Cooking Time: 40 min
Level of Difficulty: Easy
Indulge your sweet tooth by biting into crisp chocolate cookies packed with melted pockets of chocolate chips.
Details Read all reviews (282) Ingredients
1 cup(s) all-purpose flour
1/4 tsp baking soda
1/8 tsp table salt
1/4 cup(s) butter, softened
1/2 cup(s) dark brown sugar, packed
1/2 cup(s) sugar, granulated
1/3 cup(s) unsweetened cocoa
2 large egg white(s)
1/3 cup(s) semi-sweet chocolate chips, miniature
1 spray(s) cooking spray
Instructions
Preheat oven to 350°F.
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, baking soda and salt in a large bowl.
Beat butter and brown sugar with a mixer at medium speed until light and fluffy; gradually add granulated sugar, beating well. Add cocoa and egg whites, beating well. Gradually add flour mixture, beating until blended. Stir in chocolate minichips.
Drop by rounded teaspoonfuls 11⁄2 inches apart onto baking sheets coated with cooking spray. Bake at 350°F for 10 minutes. Cool on pans 2 minutes or until firm. Remove cookies from pans; cool completely on wire racks. Yield: 40 cookies (serving size: 1 cookie).
Apple Cider Crisp
Apple Cider Crisp Favorites
Course: desserts
PointsPlus™ Value: 6
Servings: 8
Preparation Time: 26 min
Cooking Time: 40 min
Level of Difficulty: Easy
Tart and crisp Granny Smith apples hold up best in baking and are our top choice for use in this recipe.
Details Read all reviews (112) Ingredients
1/2 cup(s) all-purpose flour
1/4 cup(s) sugar
1/4 cup(s) packed light brown sugar
1/4 cup(s) butter, chilled and cut into small pieces
7 medium Granny Smith apple(s), peeled and sliced
1/3 cup(s) apple cider
2 Tbsp sugar
1 Tbsp fresh lemon juice
1 Tbsp all-purpose flour
1 tsp ground cinnamon
1 spray(s) cooking spray
Instructions
Preheat oven to 375°F.
Combine first four ingredients in a blender or food processor; pulse four times or until crumbly. Set aside.
Combine apple and next five ingredients in a large bowl; toss gently to combine. Spoon apple mixture into an 8-inch square baking dish coated with cooking spray; sprinkle with crumb mixture. Bake at 375°F for 40 minutes or until lightly browned. Serve warm. Yield: 8 servings (serving size: 3⁄4 cup).
Course: desserts
PointsPlus™ Value: 6
Servings: 8
Preparation Time: 26 min
Cooking Time: 40 min
Level of Difficulty: Easy
Tart and crisp Granny Smith apples hold up best in baking and are our top choice for use in this recipe.
Details Read all reviews (112) Ingredients
1/2 cup(s) all-purpose flour
1/4 cup(s) sugar
1/4 cup(s) packed light brown sugar
1/4 cup(s) butter, chilled and cut into small pieces
7 medium Granny Smith apple(s), peeled and sliced
1/3 cup(s) apple cider
2 Tbsp sugar
1 Tbsp fresh lemon juice
1 Tbsp all-purpose flour
1 tsp ground cinnamon
1 spray(s) cooking spray
Instructions
Preheat oven to 375°F.
Combine first four ingredients in a blender or food processor; pulse four times or until crumbly. Set aside.
Combine apple and next five ingredients in a large bowl; toss gently to combine. Spoon apple mixture into an 8-inch square baking dish coated with cooking spray; sprinkle with crumb mixture. Bake at 375°F for 40 minutes or until lightly browned. Serve warm. Yield: 8 servings (serving size: 3⁄4 cup).
Ideas if you are eating out on Valentine's Day/Weekend
1) Set a budget.
Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out.
Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion).
2. Put on your game face.
Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
a) Skip the all-inclusive menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less.
b) Take one piece of bread, then ask your server to remove the breadbasket from the table.
3. Make special requests.
You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:
a) Can I get that without butter? Grilled? With the sauce on the side?
b) I'd like mixed greens instead of fries with my sandwich.
4. Practice portion control.
Some restaurant portions can be two, three, even four times the "normal" size—especially super-sized fast food meals. Keep your portions in check by:
a) Ordering a salad as a starter and then splitting a main entrée with a friend.
b) Creating your own scaled-down meal from a couple of appetizers and/or side dishes.
5. Break down (language) barriers.
If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat dishes:
a) Au gratin, scalloped, hollandaise.
b) Parmigiana, scampi, Bolognese. 6. Downsize the super-size. Super-sized fast food meals are not your friends. Either:
a) Order something small, like a basic burger. After all, the first bite tastes the same as the last.
b) Order yourself a children's meal.
7. Watch out for extras.
The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a PointsPlus nightmare. Skip:
a) Bacon, cheese and mayonnaise.
b) Double-burger patties and extra pieces of bread.
8. Don't go top heavy. Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
a) Go light on croutons, grated cheese and bacon.
b) Opt for small amounts of low-fat or nonfat dressings on the side.
9. Don't drink away your progress.
A drink with dinner is fine, but too many margaritas may wreak havoc on your dieting resolve.
Keep your appetite under control by:
a) Alternating alcoholic beverages with non caloric sodas or sparkling water.
b) 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, right??? Wrong. Just think of the health and emotional costs of those extra PointsPlus on your body.
Downsize by:
a) Eating half the meal and doggie-bagging the rest.
b) Pushing your plate away when you're full. And
c) remember to eat slowly. It takes 20 minutes for your body to recognize that it's full.
Determine how much you're willing to eat before looking at the menu. You can give yourself some leeway by scheduling some exercise on or near days you plan to eat out.
Putting in gym time or going for a brisk walk will help offset a little extra eating. And remember, be flexible. You can loosen up a bit on special occasions, as long as you eat carefully most of the time. (Just don't let every day become a special occasion).
2. Put on your game face.
Decide on some guidelines before you go to a restaurant, and stick to them. For instance:
a) Skip the all-inclusive menu and opt for à la carte selections. Doing so might not be as economical, but you'll probably eat less.
b) Take one piece of bread, then ask your server to remove the breadbasket from the table.
3. Make special requests.
You're paying good money for that meal, so you're entitled to make special requests or slight modifications. Why not say:
a) Can I get that without butter? Grilled? With the sauce on the side?
b) I'd like mixed greens instead of fries with my sandwich.
4. Practice portion control.
Some restaurant portions can be two, three, even four times the "normal" size—especially super-sized fast food meals. Keep your portions in check by:
a) Ordering a salad as a starter and then splitting a main entrée with a friend.
b) Creating your own scaled-down meal from a couple of appetizers and/or side dishes.
5. Break down (language) barriers.
If you don't know what a preparation term means, ask. In general, though, the following words translate into high-fat dishes:
a) Au gratin, scalloped, hollandaise.
b) Parmigiana, scampi, Bolognese. 6. Downsize the super-size. Super-sized fast food meals are not your friends. Either:
a) Order something small, like a basic burger. After all, the first bite tastes the same as the last.
b) Order yourself a children's meal.
7. Watch out for extras.
The average burger with ketchup, lettuce and tomato isn't so bad. But one with "the works" is usually a PointsPlus nightmare. Skip:
a) Bacon, cheese and mayonnaise.
b) Double-burger patties and extra pieces of bread.
8. Don't go top heavy. Salad bars and garden salads grace menus across the country. But those extra toppings can sabotage your seemingly diet-conscious choices:
a) Go light on croutons, grated cheese and bacon.
b) Opt for small amounts of low-fat or nonfat dressings on the side.
9. Don't drink away your progress.
A drink with dinner is fine, but too many margaritas may wreak havoc on your dieting resolve.
Keep your appetite under control by:
a) Alternating alcoholic beverages with non caloric sodas or sparkling water.
b) 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, right??? Wrong. Just think of the health and emotional costs of those extra PointsPlus on your body.
Downsize by:
a) Eating half the meal and doggie-bagging the rest.
b) Pushing your plate away when you're full. And
c) remember to eat slowly. It takes 20 minutes for your body to recognize that it's full.
Saturday, February 5, 2011
QUOTE OF THE WEEK
"OUR WEIGHT LOSS JOURNEY IS LIKE A POSTAGE STAMP:
ITS USEFULENESS COMES FROM ITS ABILITY TO STICK TO ONE THING UNTIL IT GETS THERE"
ITS USEFULENESS COMES FROM ITS ABILITY TO STICK TO ONE THING UNTIL IT GETS THERE"
Anchoring
When sticking to the plan is tough, that's when you need Anchoring, a process for creating cues and triggers to remind yourself of your weight goal and the inner resources you have to achieve it.
You use Anchoring every day. When you hear a song that makes you smile because you associate it with a certain memory, that's an anchor to that memory.
Anchoring can help you achieve your Winning Outcome by reminding you of a particular inner resource you may need to connect to when you're having a hard time.
Ann's Anchor
When Ann needs to be reminded of her strongest inner resource, she anchors herself to the day her son was born. She reconnects to that day because it reminds her of the love she felt for herself and the pride she felt in her future. To help get back to those feelings, she keeps her son's diaper pin attached to her daily planner. Ann touches it or looks at it whenever she's hit a rough patch in her plan.
Now create your own anchor with these steps:
1. Identify the inner resource you need to respond the way you want.
2. Remember a time when you had that inner resource. Think about the circumstances that surrounded you. See what you saw, hear what you heard and feel what you felt at that time.
3. Choose an anchor that will bring you back to that time in an instant — a mental picture, a word, a gesture or an object.
4. Then, remember again that time when you had that strong inner resource. When the feeling you had then is strong within you, connect it to your Anchor.
5. Use your Anchor by itself. Did it work? Are you in touch with your resource? If not, keep repeating Step 4 until your Anchor grounds you when times are rough.
You use Anchoring every day. When you hear a song that makes you smile because you associate it with a certain memory, that's an anchor to that memory.
Anchoring can help you achieve your Winning Outcome by reminding you of a particular inner resource you may need to connect to when you're having a hard time.
Ann's Anchor
When Ann needs to be reminded of her strongest inner resource, she anchors herself to the day her son was born. She reconnects to that day because it reminds her of the love she felt for herself and the pride she felt in her future. To help get back to those feelings, she keeps her son's diaper pin attached to her daily planner. Ann touches it or looks at it whenever she's hit a rough patch in her plan.
Now create your own anchor with these steps:
1. Identify the inner resource you need to respond the way you want.
2. Remember a time when you had that inner resource. Think about the circumstances that surrounded you. See what you saw, hear what you heard and feel what you felt at that time.
3. Choose an anchor that will bring you back to that time in an instant — a mental picture, a word, a gesture or an object.
4. Then, remember again that time when you had that strong inner resource. When the feeling you had then is strong within you, connect it to your Anchor.
5. Use your Anchor by itself. Did it work? Are you in touch with your resource? If not, keep repeating Step 4 until your Anchor grounds you when times are rough.
Wednesday, February 2, 2011
Chocolate Marble Coffee Cake
Chocolate Marble Coffee Cake
16 servings
PointsPlus® Value: 3 (thanks, Leader Moya)
Chocolate Marble Coffee Cake
16 servings
3 PointsPlus values per serving
1/4 cup margarine
3/4 cup granulated sugar
1 whole egg
1 egg white
1 1/2 tsp. vanilla extract
1 1/4 cups flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1 cup plain yogurt
Chocolate Marble
1/4 cup granulated sugar
3 tbs. cocoa powder
3 tbs. milk
In a medium bowl cream 3/4 cup sugar and margarine together. Beat in egg, egg white and vanilla.
In a medium bowl combine flour, baking soda, baking powder and cinnamon.
Add flour mixture to margarine/sugar mixture alternately with the yogurt mixing just until blended. Pour all but one cup into sprayed and floured bundt pan.
In a small bowl mix together 1/4 cup sugar, cocoa and milk until blended. Add to reserved batter, mixing well. Pour this mixture over the batter in the pan and using a knife draw the chocolate batter through the cake batter.
Bake at 350' for 35 to 40 minutes
16 servings
PointsPlus® Value: 3 (thanks, Leader Moya)
Chocolate Marble Coffee Cake
16 servings
3 PointsPlus values per serving
1/4 cup margarine
3/4 cup granulated sugar
1 whole egg
1 egg white
1 1/2 tsp. vanilla extract
1 1/4 cups flour
1 1/2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. baking soda
1 cup plain yogurt
Chocolate Marble
1/4 cup granulated sugar
3 tbs. cocoa powder
3 tbs. milk
In a medium bowl cream 3/4 cup sugar and margarine together. Beat in egg, egg white and vanilla.
In a medium bowl combine flour, baking soda, baking powder and cinnamon.
Add flour mixture to margarine/sugar mixture alternately with the yogurt mixing just until blended. Pour all but one cup into sprayed and floured bundt pan.
In a small bowl mix together 1/4 cup sugar, cocoa and milk until blended. Add to reserved batter, mixing well. Pour this mixture over the batter in the pan and using a knife draw the chocolate batter through the cake batter.
Bake at 350' for 35 to 40 minutes
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