Eating Out is Okay
Article By: Michelle Olson
Don't banish restaurant meals from your social calendar. Here are some smart ways to incorporate eating out into your healthy eating plan.
It's halfway through February, and your resolve is still strong. Your game plan: avoid restaurant meals. You're even bringing a brown bag lunch to work!
But what happens when eating out becomes inevitable? Don't beg off when your boss invites you to lunch or your best friend wants to go to her favorite restaurant for her birthday. Just learn how to eat out wisely.
The "SMART" way to eat out
You've probably heard your Leader or other meetings members mention that no foods are off-limits with Weight Watchers — not even restaurant meals! You just have to learn how to include your favorite types of foods into your daily or weekly POINTS® Allowance. Making wise food choices can be particularly challenging at a restaurant. That's why eating "SMART" will help you manage. Here's how to do it:
SimpleScan the menu for simple food options. Grilled chicken and vegetables, a 4-ounce steak with a side salad, and baked potato or broth-based soup are all options that are fairly straightforward. You know what you're ordering and there's less of a chance you'll be surprised with fattening additions.
MenuWhenever possible, browse the menu beforehand. Many restaurants have their menus posted on their Web site or are willing to email or fax a copy to you. If you decide which foods you'll order before you arrive, you'll be less tempted to make poor decisions when you're there.
AppetizersConsider ordering two appetizers, or an appetizer and side salad as your entree. Keep in mind that menu portion sizes are often double the size of a regular serving size or more. Ordering small plates is a great way of practicing portion control.
RequestDon't be shy to ask your server for special requests or additions that will make your meal more sensible. Ordering steamed vegetables instead of fries and salad dressing on the side are common requests that most restaurants will be happy to fulfill.
TryExperiment with new foods that offer better nutritional benefits and fewer calories than your "usual" meal. And try new restaurants. There are a few, like Applebee's, that make a point of offering healthy selections on their menus.
Now that you know how to eat "SMART", get out there and put your restaurant knowledge to the test. And don't forget to check out The Restaurant Finder on for information on POINTS values for many popular restaurants.
Friday, February 26, 2010
Be a Champion
Are you finding hard to keep up with your goals. This is something I copied from an email and I don't know the real source but I believe it is worth reading it.
1. Champions have the ability to focus on the goal and never give up. No matter what, champions are focused on a goal with committment and determination.
2. Champions are willing to learn skills and push themselves beyond what they think their limits are. It's important to learn the basics well, be realistic, BUT never think you can't do it.
3. Champions are willing to take risks. This means change...and change is the only way to excel.
4. Champions spend lots of time practicing the things that will take them farthest - and being willing to do it over and over and over. Yes, WW Olympic champions learn do it for a lifetime!
5. Champions are optimistic and positive. Look at feedback instead of setbacks. Know you can succeed despite obstacles and challenges. As Scott Hamilton says, "Eliminate the 'woulda, coulda, shoulda."
1. Champions have the ability to focus on the goal and never give up. No matter what, champions are focused on a goal with committment and determination.
2. Champions are willing to learn skills and push themselves beyond what they think their limits are. It's important to learn the basics well, be realistic, BUT never think you can't do it.
3. Champions are willing to take risks. This means change...and change is the only way to excel.
4. Champions spend lots of time practicing the things that will take them farthest - and being willing to do it over and over and over. Yes, WW Olympic champions learn do it for a lifetime!
5. Champions are optimistic and positive. Look at feedback instead of setbacks. Know you can succeed despite obstacles and challenges. As Scott Hamilton says, "Eliminate the 'woulda, coulda, shoulda."
Tuesday, February 23, 2010
One Dish Chicken & Rice Bake
Campbell’s
One Dish Chicken & Rice Bake (Thank you Joyce and Bob)
1 Can Condensed Cream of Mushroom or Cream of Chicken Soup. (The 98% Fat Free Works just as well.) It seems to taste better with the Cream of Chicken (More chickeny!)
1 Cup Water (use 1¼ cups if you want it more creamy.)
¾ Cup uncooked brown rice.
¼ tsp paprika
¼ tsp pepper
4 skinless, boneless chicken breast halves. (about 1 pound) If the breast halves are large I just cut two in half.
1. In a 2-qt shallow baking dish mix soup, water, rice paprika and pepper. Place chicken on rice mixture. (I turn once just to coat the chicken.)
2. Sprinkle with a little more paprika or “Emeril’s Original seasoning”.
3. Cover.
4. Bake at 375 degrees for 45 minutes or until chicken and rice are done. (Serves 4)
This will be 7 points for one piece of chicken and about a generous ½ cup of rice. Serve with a cup of green beans for a more filling dinner.
This also freezes well
EASY DOES IT SWISS STEAK
2 TBS pure vegetable oil
2 ½ LBS round steak 1 inch thick
¼ cup flour
1 envelope dry onion soup mix
1 16 oz. can Tomato sauce (original recipe calls for 8 oz but I like lots of sauce!)
½ cup water
Pour oil in 7 ½ X 12 X 1 ½ inch baking dish. Place in oven at 400 degrees. While dish and oil heat, trim steak and pound 2 TLBS flour into each side. (I do this a little different. I cut the meat into portion sizes, put it and the flour into a plastic Ziploc bag, shake to coat, then pound both sides with a meat mallet!) (Great for getting out any hostilities!)
Place meat in heated baking dish; turn to coat both sides. Sprinkle with soup mix. Mix tomato sauce with water and pour over meat. If you want to get creative, sprinkle a little “Emeril’s Original” on just before you cover. (A little goes a long way!)
Cover tightly. Reduce oven temperature to 325 degrees. Bake 2 ½ to 3 hrs until fork tender.
Makes 6 servings. (for 8 points each piece of meat.) Great with a serving of green beans or broccoli.
One Dish Chicken & Rice Bake (Thank you Joyce and Bob)
1 Can Condensed Cream of Mushroom or Cream of Chicken Soup. (The 98% Fat Free Works just as well.) It seems to taste better with the Cream of Chicken (More chickeny!)
1 Cup Water (use 1¼ cups if you want it more creamy.)
¾ Cup uncooked brown rice.
¼ tsp paprika
¼ tsp pepper
4 skinless, boneless chicken breast halves. (about 1 pound) If the breast halves are large I just cut two in half.
1. In a 2-qt shallow baking dish mix soup, water, rice paprika and pepper. Place chicken on rice mixture. (I turn once just to coat the chicken.)
2. Sprinkle with a little more paprika or “Emeril’s Original seasoning”.
3. Cover.
4. Bake at 375 degrees for 45 minutes or until chicken and rice are done. (Serves 4)
This will be 7 points for one piece of chicken and about a generous ½ cup of rice. Serve with a cup of green beans for a more filling dinner.
This also freezes well
EASY DOES IT SWISS STEAK
2 TBS pure vegetable oil
2 ½ LBS round steak 1 inch thick
¼ cup flour
1 envelope dry onion soup mix
1 16 oz. can Tomato sauce (original recipe calls for 8 oz but I like lots of sauce!)
½ cup water
Pour oil in 7 ½ X 12 X 1 ½ inch baking dish. Place in oven at 400 degrees. While dish and oil heat, trim steak and pound 2 TLBS flour into each side. (I do this a little different. I cut the meat into portion sizes, put it and the flour into a plastic Ziploc bag, shake to coat, then pound both sides with a meat mallet!) (Great for getting out any hostilities!)
Place meat in heated baking dish; turn to coat both sides. Sprinkle with soup mix. Mix tomato sauce with water and pour over meat. If you want to get creative, sprinkle a little “Emeril’s Original” on just before you cover. (A little goes a long way!)
Cover tightly. Reduce oven temperature to 325 degrees. Bake 2 ½ to 3 hrs until fork tender.
Makes 6 servings. (for 8 points each piece of meat.) Great with a serving of green beans or broccoli.
Tomato and Pepper Lasagna
Tomato and Pepper Lasagna (Thank you Dean and Debbie, Fred.Sunday)
5 Points/Serving; 8 Servings
24 oz marinara sauce (Ragu light heart healthy fat free tomato and basil)
1 cup canned diced tomatoes, fire-roasted, drained
1 cup part-skim ricotta cheese
1 cup shredded fat-free mozzarella cheese
3/4 cup Parmesan and Romano, grated
1/4 cup fat-free egg substitute
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp dried oregano
6 items dry lasagna noodles, regular or whole wheat
1/2 cup roasted red peppers, water-packed, cut into thin strips
Preheat oven to 350°F. In a small pot, combine marinara sauce and tomatoes; set over low heat and simmer for 10 minutes to allow flavors to blend.
Meanwhile, in a large bowl, combine ricotta, mozzarella and Parmesan cheeses; stir to combine. Stir in egg substitute, salt, pepper and oregano.
Spoon 1 cup of sauce in bottom of an 11 X 7 inch glass baking dish. Arrange 2 lasagna noodles over sauce, down center of dish. Spread half of cheese mixture (about 1 cup) over noodles; top with pepper strips. Place 2 more noodles on top; spread with remaining cheese mixture. Top with 1 cup of marinara sauce; place remaining 2 lasagna noodles on top. Spoon remaining sauce over top and gently press down on lasagna.
Cover dish loosely with aluminum foil; bake for 40 minutes. Remove foil; bake until sauce is lightly browned and noodles are tender when tested with a knife, about 10 to 15 minutes more. Remove from oven and let sit for 5 minutes to firm up slightly. Slice into 8 pieces and serve. Yields 1 piece per serving.
5 Points/Serving; 8 Servings
24 oz marinara sauce (Ragu light heart healthy fat free tomato and basil)
1 cup canned diced tomatoes, fire-roasted, drained
1 cup part-skim ricotta cheese
1 cup shredded fat-free mozzarella cheese
3/4 cup Parmesan and Romano, grated
1/4 cup fat-free egg substitute
1/4 tsp table salt
1/4 tsp black pepper
1/4 tsp dried oregano
6 items dry lasagna noodles, regular or whole wheat
1/2 cup roasted red peppers, water-packed, cut into thin strips
Preheat oven to 350°F. In a small pot, combine marinara sauce and tomatoes; set over low heat and simmer for 10 minutes to allow flavors to blend.
Meanwhile, in a large bowl, combine ricotta, mozzarella and Parmesan cheeses; stir to combine. Stir in egg substitute, salt, pepper and oregano.
Spoon 1 cup of sauce in bottom of an 11 X 7 inch glass baking dish. Arrange 2 lasagna noodles over sauce, down center of dish. Spread half of cheese mixture (about 1 cup) over noodles; top with pepper strips. Place 2 more noodles on top; spread with remaining cheese mixture. Top with 1 cup of marinara sauce; place remaining 2 lasagna noodles on top. Spoon remaining sauce over top and gently press down on lasagna.
Cover dish loosely with aluminum foil; bake for 40 minutes. Remove foil; bake until sauce is lightly browned and noodles are tender when tested with a knife, about 10 to 15 minutes more. Remove from oven and let sit for 5 minutes to firm up slightly. Slice into 8 pieces and serve. Yields 1 piece per serving.
Thursday, February 18, 2010
Scallion and Bacon Twice Baked Potatoes
Scallion and Bacon Twice-Baked Potatoes (Thank you Ola, Health Stream)
main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 68 min
Level of Difficulty: ModerateWorks with Simply Filling
Bacon and scallions give this comfort food recipe terrific flavor. Cheddar cheese and sour cream make the filling nice and creamy.
Ingredients
4 large potato(es), Idaho
1 cup(s) fat-free sour cream
3/4 cup(s) shredded fat-free cheddar cheese
1/8 tsp table salt, or more to taste
1/8 tsp black pepper, or more to taste
3 slice(s) Canadian-style bacon, chopped and cooked until crisp
3 medium scallion(s), white and light green parts, chopped
Instructions
Preheat oven to 350ºF. Pierce potatoes with a fork and bake in oven until soft, about 1 hour (or you can microwave potatoes). Remove from oven and increase oven temperature to 450ºF.
Allow potatoes to cool slightly. When cool enough to handle, slice potatoes lengthwise down center almost, but not all the way, through. Scoop out potato flesh and place it in a medium bowl; reserve hollowed out potato skins.
Add sour cream and cheese to potato flesh and season liberally with salt and pepper; add bacon. Using a potato masher or a fork, mash potato mixture until creamy and bacon is distributed throughout. Add scallions and mix with a fork until just combined.
Scoop 1/4 of potato mixture back into each potato skin. Place potatoes on a nonstick baking sheet and cook until heated through and cheese is melted, about 8 minutes. Yields 1 potato per serving.
Notes
main meals
POINTS® Value: 6
Servings: 4
Preparation Time: 15 min
Cooking Time: 68 min
Level of Difficulty: ModerateWorks with Simply Filling
Bacon and scallions give this comfort food recipe terrific flavor. Cheddar cheese and sour cream make the filling nice and creamy.
Ingredients
4 large potato(es), Idaho
1 cup(s) fat-free sour cream
3/4 cup(s) shredded fat-free cheddar cheese
1/8 tsp table salt, or more to taste
1/8 tsp black pepper, or more to taste
3 slice(s) Canadian-style bacon, chopped and cooked until crisp
3 medium scallion(s), white and light green parts, chopped
Instructions
Preheat oven to 350ºF. Pierce potatoes with a fork and bake in oven until soft, about 1 hour (or you can microwave potatoes). Remove from oven and increase oven temperature to 450ºF.
Allow potatoes to cool slightly. When cool enough to handle, slice potatoes lengthwise down center almost, but not all the way, through. Scoop out potato flesh and place it in a medium bowl; reserve hollowed out potato skins.
Add sour cream and cheese to potato flesh and season liberally with salt and pepper; add bacon. Using a potato masher or a fork, mash potato mixture until creamy and bacon is distributed throughout. Add scallions and mix with a fork until just combined.
Scoop 1/4 of potato mixture back into each potato skin. Place potatoes on a nonstick baking sheet and cook until heated through and cheese is melted, about 8 minutes. Yields 1 potato per serving.
Notes
Monday, February 15, 2010
Mediterranean Quinoa Bowl
Points- 6 people 4 points 8 people 3 points
recipe doubled 12 people 3 points, 10 people 4 points 8 people 5 points
MEDITERRANEAN QUINOA BOWL (Thank you Robin, Ijamsville)
1 Cup Quinoa, dry4 Broccolinis (I used broccoli)4 to 6 oz. Block of Feta Cheese, cut in cubes (I used light)1 Cup Roasted Red Peppers, cut in slivers (I use jarred in the off season)1/4 Cup Capers, rinsed and drained1 Cup Chickpeas, cooked3 Tbsp. Flat Leaf Parsley, finely chopped2 tsp. Dried OreganoGenerous pinch of Sea SaltFresh Ground Pepper1 Meyer Lemon1 Tbsp. Good Quality Olive Oil
I also added some Mediterranean spices to add flavor.
1. For the quinoa, typically, bring two cups water and one cup dry quinoa to a boil. Cover and simmer for about 15 minutes. Place the broccolini right on top after ten minutes (who wants to dirty another pot?) and cover to finish the quinoa and the broccolini will steam on top. Remove the broccolini to a cutting board, and transfer the quinoa to a large bowl and fluff with a fork.2. Toss the red pepper slivers, chickpeas, capers, dried oregano and salt and pepper to the quinoa and stir. Give the broccolini a rough chop and toss it in the bowl. Squeeze the juice of the entire meyer lemon (avoiding seeds) and the olive oil, stir again.3. Lastly, cut the feta into small cubes (easiest if done straight from the fridge or even let it sit in the freezer for a few minutes). Add the cubes and the parsley to the quinoa and give it a gentle fold. At this point, it is probably a tad warmer than room temperature, which is great. If you’d rather it cold, let it sit in the fridge for about 30 minutes to cool down.
recipe doubled 12 people 3 points, 10 people 4 points 8 people 5 points
MEDITERRANEAN QUINOA BOWL (Thank you Robin, Ijamsville)
1 Cup Quinoa, dry4 Broccolinis (I used broccoli)4 to 6 oz. Block of Feta Cheese, cut in cubes (I used light)1 Cup Roasted Red Peppers, cut in slivers (I use jarred in the off season)1/4 Cup Capers, rinsed and drained1 Cup Chickpeas, cooked3 Tbsp. Flat Leaf Parsley, finely chopped2 tsp. Dried OreganoGenerous pinch of Sea SaltFresh Ground Pepper1 Meyer Lemon1 Tbsp. Good Quality Olive Oil
I also added some Mediterranean spices to add flavor.
1. For the quinoa, typically, bring two cups water and one cup dry quinoa to a boil. Cover and simmer for about 15 minutes. Place the broccolini right on top after ten minutes (who wants to dirty another pot?) and cover to finish the quinoa and the broccolini will steam on top. Remove the broccolini to a cutting board, and transfer the quinoa to a large bowl and fluff with a fork.2. Toss the red pepper slivers, chickpeas, capers, dried oregano and salt and pepper to the quinoa and stir. Give the broccolini a rough chop and toss it in the bowl. Squeeze the juice of the entire meyer lemon (avoiding seeds) and the olive oil, stir again.3. Lastly, cut the feta into small cubes (easiest if done straight from the fridge or even let it sit in the freezer for a few minutes). Add the cubes and the parsley to the quinoa and give it a gentle fold. At this point, it is probably a tad warmer than room temperature, which is great. If you’d rather it cold, let it sit in the fridge for about 30 minutes to cool down.
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