Friday, January 29, 2010
Emotional Eating and Weight loss success
Emotional Eating and Weight-Loss Success
Eating in response to emotions can undermine weight loss. However, research has shown that becoming aware of emotional eating and developing strategies to manage it works. In a study conducted at the University of Birmingham in the U.K., researchers found a direct connection between a reduction in eating in response to emotion and weight-loss success among adults.
Understanding the connection between emotions and eating reveals how behavior can impact weight. Becoming aware of the impact that emotional eating may play in a weight-loss attempt is the first step. If emotional eating is an issue, developing ways to cope without food is vital for lasting weight loss.
Eating in response to emotions can undermine weight loss. However, research has shown that becoming aware of emotional eating and developing strategies to manage it works. In a study conducted at the University of Birmingham in the U.K., researchers found a direct connection between a reduction in eating in response to emotion and weight-loss success among adults.
Understanding the connection between emotions and eating reveals how behavior can impact weight. Becoming aware of the impact that emotional eating may play in a weight-loss attempt is the first step. If emotional eating is an issue, developing ways to cope without food is vital for lasting weight loss.
Listen to you hunger signals.
Listen to your hunger signals
By asking yourself how hungry you feel on a scale of zero to five — zero being famished and five being stuffed — you can really gauge your level of hunger. Aim for feeling satisfied, meaning you shouldn't ever let yourself get too hungry or too full (which normally comes from overeating because you were too hungry when you sat down to a meal).
Whether you're couting POINTS® values or using the Simply Filling technique, the benefits of the Momentum™ plan are maximized by listening to your hunger signals. Still unsure about whether or not you are truly hungry? Try these tips:
Wait 30 minutes. If you're still hungry, then you should probably eat. But if going for a walk or reading a magazine helped get rid of your hunger signals, you probably aren't ready for more food just yet.
Identify environmental cues. Is it the smell of the fast food fries in the mall that made you hungry? If so, that's probably not true hunger.
Measure your emotions. Is that hunger — or boredom, stress, anxiety, etc...?
Ask: When did I eat last? If it was more than three hours ago, you're probably ready for something to eat again.
Take it slow. It takes a while for fullness to register, so don't overdo it before your stomach has a chance to tell your brain it's full.
By asking yourself how hungry you feel on a scale of zero to five — zero being famished and five being stuffed — you can really gauge your level of hunger. Aim for feeling satisfied, meaning you shouldn't ever let yourself get too hungry or too full (which normally comes from overeating because you were too hungry when you sat down to a meal).
Whether you're couting POINTS® values or using the Simply Filling technique, the benefits of the Momentum™ plan are maximized by listening to your hunger signals. Still unsure about whether or not you are truly hungry? Try these tips:
Wait 30 minutes. If you're still hungry, then you should probably eat. But if going for a walk or reading a magazine helped get rid of your hunger signals, you probably aren't ready for more food just yet.
Identify environmental cues. Is it the smell of the fast food fries in the mall that made you hungry? If so, that's probably not true hunger.
Measure your emotions. Is that hunger — or boredom, stress, anxiety, etc...?
Ask: When did I eat last? If it was more than three hours ago, you're probably ready for something to eat again.
Take it slow. It takes a while for fullness to register, so don't overdo it before your stomach has a chance to tell your brain it's full.
Monday, January 25, 2010
Ham, Cheese and Veggie Frittatas
Individual Ham, Cheese and Veggie Frittatas (Thank you Debbie, Wells Fargo)
POINTS® Value: 2Servings: 8Preparation Time: 15 minCooking Time: 25 minLevel of Difficulty: Easy
Whip up a batch of these mini frittatas on a Sunday night and you’ve got breakfast ready to go for the week. Pop them in the microwave for a few seconds and enjoy.
Ingredients
2 spray(s) cooking spray
1 pound(s) frozen hash brown potatoes, thawed
4 large egg(s), beaten
1 Tbsp fat-free skim milk
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 oz cooked lean ham, finely chopped
1/8 cup(s) sweet red pepper(s), finely chopped (2 Tbsp)
1/8 cup(s) green pepper(s), finely chopped (2 Tbsp)
2 Tbsp onion(s), finely chopped
1/2 cup(s) low-fat shredded cheddar cheese, Weight Watchers Reduced Fat Shredded Cheese
Instructions
· Preheat oven to 350°F. Coat 8 muffin tin holes with cooking spray. Spread potatoes around bottom and press potato up sides of each muffin hole; place in oven and cook for 10 minutes.
· Meanwhile, beat eggs and milk together in a medium bowl; season with salt and pepper. Add ham, peppers, onion and cheese to bowl; mix to combine.
· Remove potatoes from oven (after cooking for 10 minutes) and press potatoes down firmly with a spoon so that they are spread out like mini piecrusts (potatoes should cover bottom and sides of each hole). Pour about 1/4 cup of egg mixture into the center of each muffin hole.
· Return pan to oven and cook until potatoes are crisp and golden, and the egg mixture is set, about 15 minutes. Remove from oven and let sit about 5 minutes before serving. Yields 1 frittata per serving.
POINTS® Value: 2Servings: 8Preparation Time: 15 minCooking Time: 25 minLevel of Difficulty: Easy
Whip up a batch of these mini frittatas on a Sunday night and you’ve got breakfast ready to go for the week. Pop them in the microwave for a few seconds and enjoy.
Ingredients
2 spray(s) cooking spray
1 pound(s) frozen hash brown potatoes, thawed
4 large egg(s), beaten
1 Tbsp fat-free skim milk
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 oz cooked lean ham, finely chopped
1/8 cup(s) sweet red pepper(s), finely chopped (2 Tbsp)
1/8 cup(s) green pepper(s), finely chopped (2 Tbsp)
2 Tbsp onion(s), finely chopped
1/2 cup(s) low-fat shredded cheddar cheese, Weight Watchers Reduced Fat Shredded Cheese
Instructions
· Preheat oven to 350°F. Coat 8 muffin tin holes with cooking spray. Spread potatoes around bottom and press potato up sides of each muffin hole; place in oven and cook for 10 minutes.
· Meanwhile, beat eggs and milk together in a medium bowl; season with salt and pepper. Add ham, peppers, onion and cheese to bowl; mix to combine.
· Remove potatoes from oven (after cooking for 10 minutes) and press potatoes down firmly with a spoon so that they are spread out like mini piecrusts (potatoes should cover bottom and sides of each hole). Pour about 1/4 cup of egg mixture into the center of each muffin hole.
· Return pan to oven and cook until potatoes are crisp and golden, and the egg mixture is set, about 15 minutes. Remove from oven and let sit about 5 minutes before serving. Yields 1 frittata per serving.
Baked Potato Soup
Baked Potato Soup (Thank you Debbie, Wells Fargo)
soups
POINTS® Value: 5Servings: 6Preparation Time: 15 minCooking Time: 70 minLevel of Difficulty: Moderate
This satisfying soup replicates the great flavor of a baked potato topped with the works—except we've used healthier toppings like turkey bacon and reduced-fat versions of sour cream and cheese.
Ingredients
1 bulb(s) garlic clove(s), large, 1/4-inch-slice cut off top
3 pound(s) potato(es), rinsed, pierced with a fork (about 6 large baking potatoes)
6 slice(s) uncooked turkey bacon
4 cup(s) reduced-sodium chicken broth
1 1/2 Tbsp thyme, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
6 Tbsp reduced-fat sour cream
6 Tbsp low-fat shredded cheddar cheese
6 Tbsp scallion(s), sliced
Instructions
Preheat oven to 400ºF. Wrap entire garlic bulb tightly in foil; place garlic and potatoes in oven. (You do not need to put them on a pan; they can go right on an oven rack.)
Bake garlic until soft when squeezed, about 45 minutes; remove from oven and let cool. Continue baking potatoes until tender when pierced, about 15 minutes more; let potatoes stand until cool enough to handle.
Meanwhile, cook bacon in a large nonstick skillet over medium-high heat until browned, about 6 minutes. Place bacon on paper towels to drain off any fat; chop bacon.
Unwrap garlic and squeeze pulp from bulb with hands into a large saucepan. Peel potatoes and add to saucepan; mash with a potato masher until smooth. Gradually stir in broth, thyme, salt and pepper until blended; place saucepan over medium heat and cook until hot, stirring occasionally, about 5 to 10 minutes.
Spoon about 1 1/3 cups of soup into each of 6 soup bowls. Top each with 1 tablespoon of sour cream, 1 tablespoon of cheese, 1 rounded tablespoon of bacon and 1 tablespoon of scallions. Grind fresh pepper over top
soups
POINTS® Value: 5Servings: 6Preparation Time: 15 minCooking Time: 70 minLevel of Difficulty: Moderate
This satisfying soup replicates the great flavor of a baked potato topped with the works—except we've used healthier toppings like turkey bacon and reduced-fat versions of sour cream and cheese.
Ingredients
1 bulb(s) garlic clove(s), large, 1/4-inch-slice cut off top
3 pound(s) potato(es), rinsed, pierced with a fork (about 6 large baking potatoes)
6 slice(s) uncooked turkey bacon
4 cup(s) reduced-sodium chicken broth
1 1/2 Tbsp thyme, fresh, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
6 Tbsp reduced-fat sour cream
6 Tbsp low-fat shredded cheddar cheese
6 Tbsp scallion(s), sliced
Instructions
Preheat oven to 400ºF. Wrap entire garlic bulb tightly in foil; place garlic and potatoes in oven. (You do not need to put them on a pan; they can go right on an oven rack.)
Bake garlic until soft when squeezed, about 45 minutes; remove from oven and let cool. Continue baking potatoes until tender when pierced, about 15 minutes more; let potatoes stand until cool enough to handle.
Meanwhile, cook bacon in a large nonstick skillet over medium-high heat until browned, about 6 minutes. Place bacon on paper towels to drain off any fat; chop bacon.
Unwrap garlic and squeeze pulp from bulb with hands into a large saucepan. Peel potatoes and add to saucepan; mash with a potato masher until smooth. Gradually stir in broth, thyme, salt and pepper until blended; place saucepan over medium heat and cook until hot, stirring occasionally, about 5 to 10 minutes.
Spoon about 1 1/3 cups of soup into each of 6 soup bowls. Top each with 1 tablespoon of sour cream, 1 tablespoon of cheese, 1 rounded tablespoon of bacon and 1 tablespoon of scallions. Grind fresh pepper over top
Bacon, Egg and Spinach Breakfast Stacks
Bacon, Egg and Spinach Breakfast Stacks (Thank you Debbie, Wells Fargo)
POINTS® Value: 3 Servings: 12 Preparation Time: 15 minCooking Time: 55 minLevel of Difficulty: Moderate
These omelet-like stacks win praise for both appearance and taste. Whip up a batch and leave some in the refrigerator for breakfast on the fly.
Ingredients
6 item(s) uncooked Bliss potatoes, baby-variety (about 12 oz)
9 oz spinach, baby-variety (about 1 1/2 cups after cooking)
1 cup(s) part-skim ricotta cheese
2 large egg(s), beaten
2 Tbsp chives, fresh, chopped
6 slice(s) Canadian-style bacon, quartered
1 cup(s) low-fat shredded cheddar cheese
Instructions
· Preheat oven to 350ºF. Place muffin liners in a 12-hole muffin tin. Wash and steam potatoes until just done or slightly underdone, about 10 to 15 minutes; cool immediately. Slice each potato into four rounds; set aside.
· Wash and steam spinach until just wilted, about 3 to 5 minutes; cool, drain well, squeeze out any remaining water and set aside. In a small bowl, combine ricotta cheese, eggs and chives.
· Place a middle slice of potato in the bottom of each muffin hole so it lays flat. Top each with a quarter-slice of bacon, 1 heaping teaspoon of ricotta cheese mixture, about 2 tablespoons of spinach, about a tablespoon of cheddar cheese, another bacon quarter, and another heaping teaspoon of ricotta mixture. Finish stacks by placing remaining potato slices on top and sprinkling with a few remaining shreds of cheese.
· Bake stacks until fully set and ricotta is cooked through, about 30 to 35 minutes. Cool in muffin tins for about 10 to 15 minutes and then transfer to racks to continue cooling. Yields 1 stack per serving.
POINTS® Value: 3 Servings: 12 Preparation Time: 15 minCooking Time: 55 minLevel of Difficulty: Moderate
These omelet-like stacks win praise for both appearance and taste. Whip up a batch and leave some in the refrigerator for breakfast on the fly.
Ingredients
6 item(s) uncooked Bliss potatoes, baby-variety (about 12 oz)
9 oz spinach, baby-variety (about 1 1/2 cups after cooking)
1 cup(s) part-skim ricotta cheese
2 large egg(s), beaten
2 Tbsp chives, fresh, chopped
6 slice(s) Canadian-style bacon, quartered
1 cup(s) low-fat shredded cheddar cheese
Instructions
· Preheat oven to 350ºF. Place muffin liners in a 12-hole muffin tin. Wash and steam potatoes until just done or slightly underdone, about 10 to 15 minutes; cool immediately. Slice each potato into four rounds; set aside.
· Wash and steam spinach until just wilted, about 3 to 5 minutes; cool, drain well, squeeze out any remaining water and set aside. In a small bowl, combine ricotta cheese, eggs and chives.
· Place a middle slice of potato in the bottom of each muffin hole so it lays flat. Top each with a quarter-slice of bacon, 1 heaping teaspoon of ricotta cheese mixture, about 2 tablespoons of spinach, about a tablespoon of cheddar cheese, another bacon quarter, and another heaping teaspoon of ricotta mixture. Finish stacks by placing remaining potato slices on top and sprinkling with a few remaining shreds of cheese.
· Bake stacks until fully set and ricotta is cooked through, about 30 to 35 minutes. Cool in muffin tins for about 10 to 15 minutes and then transfer to racks to continue cooling. Yields 1 stack per serving.
Friday, January 22, 2010
White Chicken Chili
White Chicken Chili (Thank you Joyce and Bob from Frederick)
1 Tablespoon Extra Virgin Olive Oil
1 Medium Onion, finely chopped
4 oz Diced Green Chilies (small can) (I found these in the International isle in the grocery store)
3 Tablespoons all-purpose flour
2 teaspoons ground cumin
2 cans Bush’s Great Northern Beans (roughly 32 oz.)
2 cups reduced sodium chicken broth
1 ½ cups cooked chicken breast, finely chopped
In a large pot or skillet, cook onion in oil for 4 minutes or until transparent. Add the chilies, flour and cumin and stir for 2 minutes. Add beans and chicken broth.
Bring to a boil. Reduce heat and simmer for 10 minutes or until thickened. Add chicken and cook until hot. Garnish with Fat Free cheese, Fat Free Sour Cream or Salsa if desired.
This will make 6 servings.
(4 points without the garnish)
To make it more filling, serve over ½ cup brown rice and add 2 points.
1 Tablespoon Extra Virgin Olive Oil
1 Medium Onion, finely chopped
4 oz Diced Green Chilies (small can) (I found these in the International isle in the grocery store)
3 Tablespoons all-purpose flour
2 teaspoons ground cumin
2 cans Bush’s Great Northern Beans (roughly 32 oz.)
2 cups reduced sodium chicken broth
1 ½ cups cooked chicken breast, finely chopped
In a large pot or skillet, cook onion in oil for 4 minutes or until transparent. Add the chilies, flour and cumin and stir for 2 minutes. Add beans and chicken broth.
Bring to a boil. Reduce heat and simmer for 10 minutes or until thickened. Add chicken and cook until hot. Garnish with Fat Free cheese, Fat Free Sour Cream or Salsa if desired.
This will make 6 servings.
(4 points without the garnish)
To make it more filling, serve over ½ cup brown rice and add 2 points.
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