Cheese Flatbread
serves 16 (2 points)
1 loaf (1 lb) frozen bread dough, thawed
1 T. light tub butter
2 tsp paprika
1.2 tsp garlic powder
1.2 tsp. dried oregano
1/2 tsp. dried basil
1 C. shredded part-skim mozzarella cheese
On a lightly floured surface, roll dought into a large rectangle. Transfer to a 15 x 10 x 1 pan coated with cooking spray. Build up edges slightly. Spread with butter, sprinkle with spices. Prick the dough several times with a fork; sprinkle with cheese. Cover and let rise in a warm place for 20 minutes. Bake at 375 until golden and cheese is melted. (20-25 minutes.) adapted from Healthy Cooking.
Sunday, September 26, 2010
Taco Soup 1 point
Taco Soup (one version)
1 pound of lean ground beef cooked and drained
1 small onion cooked with the meat
1 package of taco seasoning
1 can of tomatoes crushed (28 oz)
1 can of corn
1 can of ranch style beans
2 cups of water (or fill the corn can)
Simmer for 20 minutes
Makes 10 servings at one point per serving.
1 pound of lean ground beef cooked and drained
1 small onion cooked with the meat
1 package of taco seasoning
1 can of tomatoes crushed (28 oz)
1 can of corn
1 can of ranch style beans
2 cups of water (or fill the corn can)
Simmer for 20 minutes
Makes 10 servings at one point per serving.
Why slow weight loss wins.
Why Slow Weight Loss Wins.
Article By: Melissa Sperl
Frustrated by slow weight loss? Read on for expert input on why slow and steady wins the race.
"We live in a quick-fix society," says Debra Mandel, PhD, a Los Angeles psychologist who specializes in eating disorders. "When we want something, we want it right away."
Worse, we constantly see advertisements that convince us that we can lose inches by tomorrow, and be slimmer by next week. It seems like there's no harm in wanting to lose weight by yesterday. After all, it is possible. Isn't it?
Not at all, insists Mandel. Because when it comes down to it, fast weight loss can't last, because it usually means adapting to very difficult eating habits and an impossible-to-live-with lifestyle.
Quick fix, fast failure
"[With quick-fix diets], our metabolism slows down, and eventually we're eating fewer and fewer calories but not losing weight," says Mandel. "This leads to anxiety, which prompts us to eat even fewer calories to try to lose. The body rebels against that even more."
So it's a vicious cycle. Because if you don't get enough nutrients — which is a major risk when you're going for a quick fix — your brain, and then your body, will, well, insist that you eat. To your body, it's nothing more than survival. But to you, it will feel like you're giving in and losing control. Then you'll feel like a failure, which might very well send you to the fridge.
It's a never-ending yo-yo cycle of weight gain, then loss, then gain again. Go for slow and steady weight loss (a healthy rate is two pounds per week or less), and not only will you be doing a service to your body, you'll also be more likely to keep that weight off for good. Isn't that better than rebounding?
Why slow weight loss lasts
"I'm glad my weight loss was slow for me because I feel like I really have made lifestyle changes," says Lyn, a meetings member. "I just keep at it. I continue to see slow progress but overall a great deal of success. Slowly but surely the weight comes off."
It's that kind of "through thick and thin" attitude that will take people from thick to thin for good, says Mandel. Losing weight slowly isn't just healthier, she says, it's a better investment. Not only are you dropping pounds, you're working on building habits that you'll be able to maintain. And those habits will help you maintain the weight you lost, so you can stay at your goal weight for good.
"Plus, you have more energy to live life in the present, because you're not starving and focusing on food," says Mandel. "You're creating a healthy relationship with food." That's the key to lifelong success.
Maintain a positive attitude
All that said, Cindy, a subscriber to Weight Watchers Online, isn't exactly glad she loses weight slowly. "'Thankful' might be a better word for it," she says. "At least I'm losing and not gaining."
Cindy has also held on during slow losses by maintaining a positive attitude: "I know this plan is something I can stick with for the rest of my life. It's definitely not a 'diet' that I'll go off for a long period of time. It's a lifetime commitment."
Article By: Melissa Sperl
Frustrated by slow weight loss? Read on for expert input on why slow and steady wins the race.
"We live in a quick-fix society," says Debra Mandel, PhD, a Los Angeles psychologist who specializes in eating disorders. "When we want something, we want it right away."
Worse, we constantly see advertisements that convince us that we can lose inches by tomorrow, and be slimmer by next week. It seems like there's no harm in wanting to lose weight by yesterday. After all, it is possible. Isn't it?
Not at all, insists Mandel. Because when it comes down to it, fast weight loss can't last, because it usually means adapting to very difficult eating habits and an impossible-to-live-with lifestyle.
Quick fix, fast failure
"[With quick-fix diets], our metabolism slows down, and eventually we're eating fewer and fewer calories but not losing weight," says Mandel. "This leads to anxiety, which prompts us to eat even fewer calories to try to lose. The body rebels against that even more."
So it's a vicious cycle. Because if you don't get enough nutrients — which is a major risk when you're going for a quick fix — your brain, and then your body, will, well, insist that you eat. To your body, it's nothing more than survival. But to you, it will feel like you're giving in and losing control. Then you'll feel like a failure, which might very well send you to the fridge.
It's a never-ending yo-yo cycle of weight gain, then loss, then gain again. Go for slow and steady weight loss (a healthy rate is two pounds per week or less), and not only will you be doing a service to your body, you'll also be more likely to keep that weight off for good. Isn't that better than rebounding?
Why slow weight loss lasts
"I'm glad my weight loss was slow for me because I feel like I really have made lifestyle changes," says Lyn, a meetings member. "I just keep at it. I continue to see slow progress but overall a great deal of success. Slowly but surely the weight comes off."
It's that kind of "through thick and thin" attitude that will take people from thick to thin for good, says Mandel. Losing weight slowly isn't just healthier, she says, it's a better investment. Not only are you dropping pounds, you're working on building habits that you'll be able to maintain. And those habits will help you maintain the weight you lost, so you can stay at your goal weight for good.
"Plus, you have more energy to live life in the present, because you're not starving and focusing on food," says Mandel. "You're creating a healthy relationship with food." That's the key to lifelong success.
Maintain a positive attitude
All that said, Cindy, a subscriber to Weight Watchers Online, isn't exactly glad she loses weight slowly. "'Thankful' might be a better word for it," she says. "At least I'm losing and not gaining."
Cindy has also held on during slow losses by maintaining a positive attitude: "I know this plan is something I can stick with for the rest of my life. It's definitely not a 'diet' that I'll go off for a long period of time. It's a lifetime commitment."
Thursday, September 23, 2010
Harvest Pie
Harvest Pie
From: www.halfmysize.com
Servings - 8
Points - 3
1 cup skim milk
1 pkg. (4 serv. size) sugar free fat free butterscotch instant pudding mix
2 cups Cool Whip Free
1/4 cup graham cracker crumbs
non-stick cooking spray
1 red delicious apple, chopped
1 golden delicious apple, chopped
2 Tbsp. chopped pecans
1/4 cup miniature marshmallows
1/4 cup fat free caramel topping
Preheat oven to 350 degrees.
Spray a 9 inch pie plate with non-stick cooking spray. Sprinkle graham crackers into bottom of dish and pat down firmly to form crust. Bake in preheated for 5 minutes. Allow to cool completely.
Pour milk into medium mixing bowl; add pudding mix and beat with a wire whisk until well blended, 1 to 2 minutes. Let stand for 1 to 2 minutes or until slightly thickened.
Fold in Cool Whip Free and mix thoroughly. Pour into crust. Chill until firm, about 2 hours.
Sprinkle with apples, pecans and marshmallows just before serving. Drizzle caramel topping over pie and serve. made this for dessert tonight.. very yummy! You could easily omit the graham cracker crumbs and put in parfait dishes as a pudding, if desired. It's perfect for this time of year!
From: www.halfmysize.com
Servings - 8
Points - 3
1 cup skim milk
1 pkg. (4 serv. size) sugar free fat free butterscotch instant pudding mix
2 cups Cool Whip Free
1/4 cup graham cracker crumbs
non-stick cooking spray
1 red delicious apple, chopped
1 golden delicious apple, chopped
2 Tbsp. chopped pecans
1/4 cup miniature marshmallows
1/4 cup fat free caramel topping
Preheat oven to 350 degrees.
Spray a 9 inch pie plate with non-stick cooking spray. Sprinkle graham crackers into bottom of dish and pat down firmly to form crust. Bake in preheated for 5 minutes. Allow to cool completely.
Pour milk into medium mixing bowl; add pudding mix and beat with a wire whisk until well blended, 1 to 2 minutes. Let stand for 1 to 2 minutes or until slightly thickened.
Fold in Cool Whip Free and mix thoroughly. Pour into crust. Chill until firm, about 2 hours.
Sprinkle with apples, pecans and marshmallows just before serving. Drizzle caramel topping over pie and serve. made this for dessert tonight.. very yummy! You could easily omit the graham cracker crumbs and put in parfait dishes as a pudding, if desired. It's perfect for this time of year!
Wednesday, September 22, 2010
Pumpkin Spice Recipe
Pumpkin Spice No-Bake Cheesecake
Servings: 8 Size: 1 piece Points: 5 ww points
7 oz 1/3 less fat Philadelphia Cream Cheese
1/2 cup pureed pumpkin (canned is fine)
1 tsp vanilla
1 tsp cinnamon
1 tsp pumpkin pie spice
1/4 cup brown sugar, unpacked
8 oz Cool Whip Free, thawed
9 inch reduced fat Graham Cracker Crust
In a large bowl using an electric mixer, whip cream cheese, pumpkin, vanilla, cinnamon, pumpkin pie spice, and brown sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm.
Servings: 8 Size: 1 piece Points: 5 ww points
7 oz 1/3 less fat Philadelphia Cream Cheese
1/2 cup pureed pumpkin (canned is fine)
1 tsp vanilla
1 tsp cinnamon
1 tsp pumpkin pie spice
1/4 cup brown sugar, unpacked
8 oz Cool Whip Free, thawed
9 inch reduced fat Graham Cracker Crust
In a large bowl using an electric mixer, whip cream cheese, pumpkin, vanilla, cinnamon, pumpkin pie spice, and brown sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm.
Tuesday, September 21, 2010
10 Ways to Get Back on Track After the Summer
10 Ways to Get Back on Track After Summer
Article By: Sally Bevan www.weightwatchers.com
Still trying to ditch your summer vacation eating habits? Follow our ten tips for getting back in control.
One minute you're eating, drinking and making merry in the summer sun. The next you're back home, very possibly disappointed by any vacation weight gain and facing the prospect of the oncoming colder weather. It's enough to make anyone ditch their diet, grab the comforter and become one with the cookie jar.
Follow our 10 top tips to get back on track
It might seem obvious but you can avoid the post-vacation panic if you eat and drink sensibly while you're away. Eating well over summer is easy as you can always get access to low POINTS® value foods (sorbets, salads, exotic fruits etc.) and you'll also have lots of opportunities to earn activity POINTS values by swimming, walking and other outdoor activities.
Your vacation feeling doesn't have to end the moment you walk through your front door. Make the most of the fading light by getting out and about. The exercise will not only burn calories but it will also keep you feeling cheerful and buoyant well after your vacation has ended
Same goes for food. Recreate some of the best meals of your trip at home. Buy the best fish you can afford or the leanest cut of meat, season well and grill over charcoal for the authentic alfresco taste. Serve with a crisp salad, juicy tomatoes and fresh herbs for a light, low POINTS value meal.
Foods that make you feel full will stop you from overeating, even if you're suffering the back-to-work blues. Mix tastes, textures and temperatures to keep your palate entertained and opt for filling, slow-release foods such as brown rice, bananas, potatoes and lentils.
Have a kitchen clear-out. Get back on track by clearing out the cupboards and fridge. Have an amnesty on naughty foods; don't feel guilty for having bought them, just trash them.
Stock up on delicious fall foods. Swap out light summer herbs like basil and cilantro for woodsy rosemary, thyme and sage, and look for autumn apples and squash. Spend an afternoon with a cup of coffee and your favorite cookbooks, finding low POINTS value recipes for the forthcoming months. You could also cook a few meals in advance and freeze them.
Anticipate any monthly milestones. Halloween, Thanksgiving and Christmas are just a few of the seasonal events that revolve around food. We've got lots of recipes for all these occasions so there's no reason you have to miss out on all the fun.
Exercising in bad weather can be brutal. Keep on track with your fitness routine by investing in a new workout video or picking up second-hand copies from a thrift shop. If you don't feel like buying any videos, your local library and video store will have them to rent for a few bucks.
Make sure you get enough sleep. Vacations, jet lag and getting back to work can all disrupt your sleep patterns leaving you tired and low. Tiredness is often a trigger for snacking and overeating, so make sure you get plenty of rest and the full eight hours.
Stay positive! Your summer vacation may be over but each season has its own charm. Some of the nicest walking weather happens in the fall, with its clear skies and glorious colors, while winter is the perfect time to be sledging, skiing and building fires — all great fun activities which will earn you extra activity POINTS values!
Article By: Sally Bevan www.weightwatchers.com
Still trying to ditch your summer vacation eating habits? Follow our ten tips for getting back in control.
One minute you're eating, drinking and making merry in the summer sun. The next you're back home, very possibly disappointed by any vacation weight gain and facing the prospect of the oncoming colder weather. It's enough to make anyone ditch their diet, grab the comforter and become one with the cookie jar.
Follow our 10 top tips to get back on track
It might seem obvious but you can avoid the post-vacation panic if you eat and drink sensibly while you're away. Eating well over summer is easy as you can always get access to low POINTS® value foods (sorbets, salads, exotic fruits etc.) and you'll also have lots of opportunities to earn activity POINTS values by swimming, walking and other outdoor activities.
Your vacation feeling doesn't have to end the moment you walk through your front door. Make the most of the fading light by getting out and about. The exercise will not only burn calories but it will also keep you feeling cheerful and buoyant well after your vacation has ended
Same goes for food. Recreate some of the best meals of your trip at home. Buy the best fish you can afford or the leanest cut of meat, season well and grill over charcoal for the authentic alfresco taste. Serve with a crisp salad, juicy tomatoes and fresh herbs for a light, low POINTS value meal.
Foods that make you feel full will stop you from overeating, even if you're suffering the back-to-work blues. Mix tastes, textures and temperatures to keep your palate entertained and opt for filling, slow-release foods such as brown rice, bananas, potatoes and lentils.
Have a kitchen clear-out. Get back on track by clearing out the cupboards and fridge. Have an amnesty on naughty foods; don't feel guilty for having bought them, just trash them.
Stock up on delicious fall foods. Swap out light summer herbs like basil and cilantro for woodsy rosemary, thyme and sage, and look for autumn apples and squash. Spend an afternoon with a cup of coffee and your favorite cookbooks, finding low POINTS value recipes for the forthcoming months. You could also cook a few meals in advance and freeze them.
Anticipate any monthly milestones. Halloween, Thanksgiving and Christmas are just a few of the seasonal events that revolve around food. We've got lots of recipes for all these occasions so there's no reason you have to miss out on all the fun.
Exercising in bad weather can be brutal. Keep on track with your fitness routine by investing in a new workout video or picking up second-hand copies from a thrift shop. If you don't feel like buying any videos, your local library and video store will have them to rent for a few bucks.
Make sure you get enough sleep. Vacations, jet lag and getting back to work can all disrupt your sleep patterns leaving you tired and low. Tiredness is often a trigger for snacking and overeating, so make sure you get plenty of rest and the full eight hours.
Stay positive! Your summer vacation may be over but each season has its own charm. Some of the nicest walking weather happens in the fall, with its clear skies and glorious colors, while winter is the perfect time to be sledging, skiing and building fires — all great fun activities which will earn you extra activity POINTS values!
I am unhappy with my progress
"I’m unhappy with my progress."
Article By: Weight Watchers
Our Take: Take one look at the tabloid magazine covers: Our society is obsessed with how much so-and-so weighs. It’s not surprising, then, that we focus on numbers. What is surprising is this seemingly counterintuitive solution: If you’re unsatisfied with the scale, stop looking. Ignore it for a while.
Our weight fluctuates at the best of times (not to mention the worst), so we can’t allow the scale to be the only indicator of success. It’s too fickle. You’ve certainly made progress, but it isn’t necessarily weight-related. Give yourself credit! Celebrate your non-scale victories (NSVs). For one thing, your improved nutritional intake — more fruits, veggies, calcium, healthy oils, etc. — is nourishing your body the right way. Don’t overlook the significance of your more active lifestyle, either. The extra energy and stamina for work, play and family is nice, right? Maybe your jeans are feeling a little loose. Point is, we can’t control the scale, but we can control our feelings about progress being made. The scale can and should be used as one indicator of success, but certainly not the only one. Losing pounds is great. But gaining health is even better in the long run. Eventually, the scale will catch up.
The match-up: You vs The Scale. Some weeks you win. Some you don’t. At least that’s the natural thinking pattern when success is solely based on weight-loss numbers. Do yourself a favor if you’re unsatisfied with the scale: stop looking at it. Liberating, huh? Now think big picture. Our weight fluctuates at the best and worst of times, so we can’t allow that fickle scale to be the only indicator of success. Focus on progress that isn’t directly weight-loss related. You’re looking pretty good in those jeans, right? What about that extra energy, moving faster and oh, all those compliments? We can’t control what the scale does, but we can control our actions. So use the scale as one indicator of success — just not the only one. The scale will catch up.
What you can do about it today:
Size yourself up.
Take measurements every 1-2 months. Sometimes your body loses inches instead of pounds, which can be a good indicator of progress. Or take monthly photos and compare before-and-after shots.
Make a list of successes.
List five things you’re doing now that you weren’t doing a month ago. Perhaps you’re walking 15 minutes longer, taking the stairs or drinking water. It’s all good. Recognize the positive things you’re doing instead of focusing on what you don’t feel are going so well.
Journal your thoughts.
Work through your feelings by writing about them on a Blog, Message Board or personal journal. Let others know how you feel — they might help change your perspective for the better with positive feedback.
Article By: Weight Watchers
Our Take: Take one look at the tabloid magazine covers: Our society is obsessed with how much so-and-so weighs. It’s not surprising, then, that we focus on numbers. What is surprising is this seemingly counterintuitive solution: If you’re unsatisfied with the scale, stop looking. Ignore it for a while.
Our weight fluctuates at the best of times (not to mention the worst), so we can’t allow the scale to be the only indicator of success. It’s too fickle. You’ve certainly made progress, but it isn’t necessarily weight-related. Give yourself credit! Celebrate your non-scale victories (NSVs). For one thing, your improved nutritional intake — more fruits, veggies, calcium, healthy oils, etc. — is nourishing your body the right way. Don’t overlook the significance of your more active lifestyle, either. The extra energy and stamina for work, play and family is nice, right? Maybe your jeans are feeling a little loose. Point is, we can’t control the scale, but we can control our feelings about progress being made. The scale can and should be used as one indicator of success, but certainly not the only one. Losing pounds is great. But gaining health is even better in the long run. Eventually, the scale will catch up.
The match-up: You vs The Scale. Some weeks you win. Some you don’t. At least that’s the natural thinking pattern when success is solely based on weight-loss numbers. Do yourself a favor if you’re unsatisfied with the scale: stop looking at it. Liberating, huh? Now think big picture. Our weight fluctuates at the best and worst of times, so we can’t allow that fickle scale to be the only indicator of success. Focus on progress that isn’t directly weight-loss related. You’re looking pretty good in those jeans, right? What about that extra energy, moving faster and oh, all those compliments? We can’t control what the scale does, but we can control our actions. So use the scale as one indicator of success — just not the only one. The scale will catch up.
What you can do about it today:
Size yourself up.
Take measurements every 1-2 months. Sometimes your body loses inches instead of pounds, which can be a good indicator of progress. Or take monthly photos and compare before-and-after shots.
Make a list of successes.
List five things you’re doing now that you weren’t doing a month ago. Perhaps you’re walking 15 minutes longer, taking the stairs or drinking water. It’s all good. Recognize the positive things you’re doing instead of focusing on what you don’t feel are going so well.
Journal your thoughts.
Work through your feelings by writing about them on a Blog, Message Board or personal journal. Let others know how you feel — they might help change your perspective for the better with positive feedback.
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