Showing posts with label Weight Control Info. Show all posts
Showing posts with label Weight Control Info. Show all posts

Wednesday, September 14, 2016

Clearance!


 Clearance Rack

I just wanted to take a moment to let you know that the Stampin' UP! Clearance Rack and Special Offers have been updated.  You are sure to find something you need on sale.  Check it out HERE.  And please make sure you are shopping with me and that you add in the Hostess Code AGVSDKCG.


I got some great news yesterday!  When I was in Hawaii, I went to a Weight Watchers meeting every week.  I wanted to make sure I was accountable while I was on vacation.  It was ok if I didn't lose weight (which I didn't figure I would!) but I didn't want to gain too much either.  As it turned out, I gained a little the first week; lost a little the second and third week and ended up coming home the same weight as I left which was great.  Last night was my first Weight Watchers meeting since I got home and I had lost a couple of pounds, getting me to my GOAL weight!!  I am so happy.  Now I just have to maintain.  I think I have learned a new way of eating in these past few months.  The only problem is going to be on Football Sundays when we go to a bar and have fried stuff and beer.  

These are Banyan Trees

The path to the beach


This is the Kailua Bird Man.  The birds just flocked to him as he walked down the beach.  He has names for all the birds and just walks out into the ocean with about a dozen birds on his shoulders, arms, head, etc.  It was fascinating!   You can read more about him HERE.

Waikiki Beach

Tuesday, December 14, 2010

Christmas Eating Tips

With all the Christmas parties we are going to, I thought these tips on over eating would help!!

These 10 steps have helped people lose at least 20 lbs in six months. Amazing how much changing how we do things changes the results.
  1. Include a fruit and a vegetable with your lunch and dinner
  2. Don't eat white foods at dinner.
  3. Use the half-plate rule (fill half your plate with salad or veggies).
  4. Have a sweet or salty afternoon snack only if you first eat a piece of fresh fruit.
  5. Drink one glass of water before every meal or snack.
  6. Use the Restaurant Rule of Two: Limit yourself to two items other than your entree.
  7. Never eat in front of the TV.
  8. Eat a piece of fruit on the way to work every day.
  9. Save desserts for weekends.
  10. Freeze half of what you make, and serve the other half.
Figure out where your diet danger zones are and rein it in and get it under control or avoid that zone completely until you can.

Meal Stuffing - Stuffers overeat at mealtimes, filling and refilling their plates, perhaps because they haven't eaten much earlier in the day.

Party Binging - Receptions and celebrations are distracting environments for party bingers, who can lose track - or control - of how much they've eaten or drunk.

Desktop/Dashboard Dining - Both desktop diners and dashboard diners are speed eaters. They eat at work or on the go to save time - yet often don't realize how much they've eaten, since they're eating quickly.

Restaurant Indulging - The restaurant indulger eats out often, having dinner away from home at least three nights a week. Research shows that if you're served more (as you usually are at restaurants) you'll automatically eat more.

Snack Grazing - Grazers typically reach for food more from habit than hunger. Maybe it's that 3 p.m. slump, when the offerings in the office vending machine actually look good.

So, where is your diet danger zone? Maybe it's not even on this list.

~~~Latest AARP Magazine 2010

Monday, June 21, 2010

Strawberry Fluff

Hope the father in your home had a great day yesterday!  I let Sonny do nothing all day & that's what he did!  I made lunch for him and took him out to dinner.  Well, actually my mom & sister paid for his dinner!  He chose to go to his favorite Asian restaurant and we all had coupons so it was a pretty good deal.  Ashley called him this afternoon to wish him a Happy Father's Day.  She is pretty bored at her training in Ft Polk.  This training is mainly for the soldiers and she is doing a lot of just hanging out.  She is not the type of gal to not have anything to do so I know she will be glad when this is over.

I have a Weight Watcher recipe to share with you.  It's pretty good for these hot summer days.

Strawberry-Pineapple Fluff  -  Makes 6 servings (1/2 cup) at 2 Points

1 small pkg. sugar free vanilla cook "n serve puddingw
1 small pkg. sugar free straberry gelatin
1 can (8 oz) crushed pineapple in its own juice, undrained
1 cup water
2 cups frozen unsweetened strawberries
1/4 cup light whipped topping
1/2 cup miniature marshmallows

In large saucepan, combine dry pudding mix, dry gelatin, undrained pineapple, and water. Cook over medium heat, stirring often until mixture thickens and starts to boil. Remove from heat, stir in frozen strawberries. Place pan on a wire rack and let cool for 30 minutes. Whip mixture, using an electric mixer on High, until mixture is fluffy. Stir in whipped topping and marshmallows. Spoon into serving bowl. Cover and refrigerate at least 10 minutes. Gently stir again just before serving.

And here's the card that (should) go with the recipe!

Doesn't that look yummy? I CASE'd this card.  This will be one of the club cards this month.  I used some Kiwi Kiss ribbon (still love that color & wish it had made it back!).  The little tag is punched with the Tiny Tag that is in the last mini catalog but it is still available for purchase.

Monday, June 7, 2010

Weight Watching Snacks and Tips

SNACK SIZE SWEET PINEAPPLE CORN MUFFINS
These muffins have a natural sweetness from the combination of corn and crushed pineapple. They are great as a snack or with a nice garden salad.

Serves 12
Ingredients
♦ 1 cup whole-wheat flower
♦ 3/4 cup yellow cornmeal
♦ 1/2 cup ground flaxseed
♦ 1/3 cup sugar
♦ 1 tsp baking powder
♦ 1/2 tsp baking soda
♦ 1/2 teaspoon salt
♦ 3/4 cup buttermilk
♦ 2/3 cup fresh corn kernels, cut from 1 lg ear of corn
♦ 1 can (8 oz) crushed pineapple in juice
♦ 2 eggs, lightly beaten
♦ 1 egg white, lightly beaten
♦ 2 tbsp unsalted butter, melted

Preheat the oven to 400 degrees. Coat a 12-cup muffin tin with cooking spray.
In a large bowl, combine the flour, cornmeal, flaxseed, sugar, baking powder, baking soda, and salt; mix well. In a separate bowl, combine the buttermilk, corn, pineapple with juice, eggs, egg white, and butter. Stir the buttermilk mixture into the cornmeal mixture until moistened.
Spoon the batter into the muffin cups. Bake for 18-20 minutes, or until the muffins are lightly browned around the edges and have pulled away from the sides of the pan. Remove the muffins and let cool on a wire rack. ~~~Prevention Fiber Up, Slim Down Cookbook

100 CALORIE FROZEN TREATS
Frozen treats are good anytime of the year. You can indulge and enjoy without going overboard. It's a treat, not a meal.
♦ Nonfat frozen yogurt, 1/2 cup [2 golf balls]
♦ Light or fat-free ice cream 1/2 cup
♦ No-sugar-added ice cream, 1/2 cup
♦ Italian ice, 1/2 cup
♦ Chocolate ice cream, 1/3 cup [1/2 tennis ball]
♦ Super premium chocolate ice cream, 4 tbsp [golf ball]
♦ Sorbet, 1/2 cup
♦ Fudgsicle

How about those toppings? How 'safe' are they? Here are a few toppings listed with their corresponding calories per tablespoon.

♦ Whipped cream, 10
♦ Raisins, 27
♦ Granola, 28
♦ Chocolate syrup, 41
♦ Chopped almonds, 47
♦ Butterscotch topping, 52
♦ Chocolate chips, 52
♦ Strawberry topping, 53
♦ Hot fudge topping, 70
♦ M&M's, 71
♦ Chocolate sprinkles, 72
♦ Peanut butter candies, 75
~~~Heart Healthy Guide from Providence Hospital

DRIVE BY EATING!!

One thigh of Original Recipe Kentucky Fried Chicken, 20 grams of fat. Make it Extra Crispy, and then it's 27 grams of fat. Oh heck, throw in the mashed potatoes, gravy and biscuit. That is a whopping total of 660 calories and 40 grams of fat in a single serving.

A Grilled Stuft Burrito with beef at Taco Bell, 680 calories and 30 grams of fat. Switching to chicken doesn't bring the totals down much, 640 calories and 23 grams of fat. (even though chicken is less fatty than beef, this menu item contains saturated and trans fats.)

A Big Mac at McDonald's, 540 calories and 29 grams of fat. The medium french fries bring in 380 calories and 19 grams of fat. Let's have water for our drink. Think it helps much? This meal comes to be a total of 920 calories and 48 grams of fat.

Burger King's Whopper, 670 calories and 39 grams of fat. Add cheese and the fat rises to 47 grams. Let's make it a combo, adding the medium fries, 20 more fat grams. With a medium coke added to your combo, your total calories and fat for this meal are 1330 calories and 67 grams of fat.

How about a Wendy's Baconator? It comes in at 830 calories and 51 grams of fat. Adding a medium order of fries and a medium chocolate Frosty and your eating a total of 1670 calories and 81 grams of fat in one meal!    ~~~Eat This and Live by Don Colbert, MD

Thursday, March 25, 2010

Food Info

The American Cancer Society recommends eating five or more servings of fruits and vegetables daily to help prevent cancer. There are others that recommend up to nine servings daily. Below are a few ways you can sneak in a few servings of fruits and veggies.

♦ Top baked potatoes with your favorite steamed vegetables, such as broccoli, tomatoes and onions. Fold green peppers or spinach into an omelet. Stir mixed veggies into your kids' favorite casserole.

♦ Add blueberries and strawberries to cereal, oatmeal and smoothies. Each month, buy one fruit you've never tried.

♦ Several times a week, make your entree a colorful salad with a variety of veggies. Swap iceberg lettuce for assorted greens and add fresh broccoli cauliflower and avocado. Sprinkle with black beans and sunflower or pumpkin seeds.

~~Heart Beat Magazine


How to eat a...

JELLY DOUGHNUT: Scoop out jelly with spoon. Eat. Stuff inside with miniature Reese's Peanut Butter Cups. Warm in oven.
MALLOMAR: Pick off chocolate coating. Suck out marshmallow middle. Pop graham wafer in mouth.
CHEESECAKE: Say, "I'll only have a sliver." Eat. Cut another sliver. Eat. Continue until cake is gone. Smile demurely.
SMORGASBORD: Grab the largest plate. Bypass the jellied aspic molds and head straight for the desserts (these go quickly). Keep hot and cold foods separate. Avoid diners with blue hair or those dressed in polyester. They dawdle, have difficulty deciding and move slowly.
CHOCOLATE PUDDING: Cut pudding with spoon, puncturing skin. Tunnel pudding out of dish, leaving skin in place. When pudding has been eaten, wrap skin around spoon. Hold spoon vertically and scrape skin off with teeth.
PIZZA: Cut into pie-shaped wedge (large). Crack slice in middle and eat with the sides curled up to avoid losing the filling. Do not even think of using a knife and fork.
BARBECUED RIBS: Let grease drip to elbow. Do not wipe mouth between bites.
MILANO: Insert one-half of cookie in mouth. Apply pressure with both upper and bottom teeth to center of cookie. Without biting through, slowly pull cookie out of mouth, scraping off brown-edged wafer but leaving chocolate middle intact. Repeat with other half. Let remaining chocolate melt in mouth.
THE LAST COOKIE, THE LAST CRACKER, THE LAST PIECE OF CANDY: Look both ways. In one continuous motion, scoop up cookie (or cracker, or candy) and stuff in mouth before someone else can beat you to it.
~~Author Unknown

Sunday, January 17, 2010

Ways to Cut Fat in Your Diet

Go for a finer grind: When buying ground turkey or chicken, look for ground breast meat. Other cuts are higher in fat.

Watch out for porky: Be suspicious of bacon that calls itself lean. Even turkey bacon is only slightly less fatty than regular pork bacon.

How low can you go: Can't quite make the leap to skim milk? Try moving to 1% low-fat milk. Many people don't notice a difference in taste between 1% and 2%. The 2% milk still derives more than 25% of its calories from fat.

Stack the deck in your favor: A 4-ounce piece of raw meat cooks down to around 3 ounces, about the size of a deck of cards. To minimize fat content, trim off all visible fat before cooking.

Go skinny dipping: Next time you're topping off at the salad bar, keep in mind that most salad-bar dippers hold 2 tablespoons of dressing.

—Prevention's Guide to Low-Fat Living, October 1997

Friday, January 8, 2010

Let's Burn That Fat Away!

Here is a little info that may be helpful as we try to cut back on the calories for 2010.  I don't know about you, but I have quite a few pounds I need to shed before putting on my bathing suit this summer!!

These are some food items that basically help your BODY to burn fat more efficiently.

GREEN TEA - A crucial compound in green tea is EGCG which has been shown to speed up metabolism. The caffeine content helps with that as well. Green tea contains about five times the amount of fat-fighting EGCG as black tea, BTW. And get this... Green tea specifically targets visceral fat, a.k.a. belly fat.

FAT FREE AND LOW FAT DAIRY -  Protein and calcium are the power-duo in this equation. These two nutrients help keep your body's muscle mass intact while promoting weight loss. Studies have shown that people on lower-calorie diets that included dairy lost more weight than people who ate the same amount of calories without dairy. Plus, research suggests probiotics found in some low-fat dairy can help your body fight fat. 

BEANS - Beans have the double-whammy of protein plus fiber. Consuming protein is a great way to help your body burn fat -- it gives your metabolism a boost and keeps you feeling full and energized. And dietary fiber, among other things, can help regulate your appetite. One type of bean in particular worth trying is soybeans. They contain helpful compounds that assist in keeping the cells in your body from accumulating fat and also break down fatty deposits.

WHOLE GRAINS - Munching on whole grains adds fiber and complex carbohydrates (much better than refined, white carbs) to your diet. When the carbs are complex, they break down more slowly, keeping them in your system longer. Since your body processes them slowly, you don't crash. This also keeps your insulin levels steady -- a good thing, since insulin spikes tell your body to hold onto fat.

SALMON AND TUNA - These fish contain omega-3 fatty acids. In addition to being good for your heart, hair, nails, etc., those omegas can help control the amount of leptin in your body. Leptin, a protein hormone, is linked to appetite and metabolism.

Here are some additional tips to help with the weight loss:

DRINK WATER - When you're drinking water, you're NOT drinking soda, juice, or another calorie-packed beverage. And here's a fun fact: In one study (albeit it a small one), researchers found that the metabolic rates of study participants went up about 25% after drinking a couple cups of water. 

SPICE IT UP - Just 1/4 - 1/2 tsp. of cinnamon added to your food can help prevent insulin spikes (which, as you just read, are BAD). The capsaicin in chilies gives your heart rate a boost and jump-starts your metabolism, so try some cayenne or chili powder. Ginger expands your blood vessels, which helps to  increase the metabolism.

EAT YOUR FRUIT -  Research has found that people with low levels of Vitamin C in their systems burn fat less efficiently. So eat citrus fruit! Grapefruit, a super source of vitamin C, also has fiber and not too many calories.


(from Hungry Girl website)

Wednesday, November 11, 2009

Yum .... Pumpkin Bread

Pumpkin Bread
makes 6 servings @ 4 points each
  • 4 slices of raisin bread 
  • 1 1/3 cup powdered milk 
  • 1/4 cup flour 
  • 3 tsp pumpkin pie spice 
  • 1 tsp cinnamon 
  • 2 tsp baking soda 
  • 2/3 cup brown sugar substitute 
  • 1 cup crushed pineapple 
  • 1 cup egg substitute
  • 4 tsp oil 
  • 1 tsp vanilla 
  • 8 oz. pumpkin 
Crumble bread by hand or blender. Place bread and all other ingredients in large bowl and mix well with mixer. Spray 8 x 8 inch pan with nonstick cooking spray. Pour in batter and bake at 325 degrees for 40 - 45 min. Test center for doneness. Cool 5 - 10 minutes. Turn out on cake rack to finish cooling.

Wednesday, November 4, 2009

Weight Challenge for the Holidays

With the holidays coming up, there will be many challenges to those of us who are TRYING to watch our weight and count those calories and points!!  Here are a few websites that may help you in your challenge:
And here are a couple of recipes to help also:

PUMPKIN SPICE COOKIES
36 cookies @ 1 point each

1 box spice cake mix
1 can (16 oz) can pure pumpkin
36 pecan halves

Blend dry cake mix and pumpkin. Spoon by level tabls. onto an ungreased baking sheet. Press a peacon half into top of each cookie. 350 degrees 15 mins.

PUMPKIN MUFFINS
Makes 12 servings @ 1 pt each

2/3 cup powdered milk
1/3 tsp. baking soda
3/4 cup flour
5 pkgs. artificial sweetener
1 tsp pumpkin pie spice
1 egg substitute
1 cup canned pumpkin
1 tsp vanilla extract

Preheat oven 375 degrees. Mix all dry ingredients. Stir in eggs, pumpkin and vanilla. Pour evenly into 12 muffin tins sprayed with nonstick cooking spray. Bake for 12 minutes or until done.

Saturday, October 31, 2009

Halloween Candy Count Down

Halloween Candy ~ Snack Size
3 Musketeers, (2 bars) [140 cal/4.5 g fat/0 g fiber/26 g carbs]
1000 Grand, (2 bars) [190 cal/8 g fat/<1 g fiber/30 g carbs]
ABC Fruit Chomps, (7 pieces) [140 cal/1.5 g fat/0 g fiber/32 g carbs]
America’s Original Bubble Gum, (4 pieces) [60 cal/0 g fat/0 g fiber/16 g carbs]
Annabelle's Mini ABBA ZABBA, (1 bar) [50 cal/1 g fat/0 g fiber/11 g carbs]
Annabelle's Mini Big Hunk Bars, (1 bar) [50 cal/0.5 g fat/0 g fiber/11 g carbs]
Annabelle's Mini Look Bars, (1 bar) [50 cal/1.5 g fat/0 g fiber/9 g carbs]
Atomic Fireballs, (1 piece) [40 cal/0 g fat/0 g fiber/9 g carbs]
Blow Pops, (1 piece) [70 cal/0 g fat/0 g fiber/17 g carbs]
Dum Dum Lollipops, (3 pops) [59 cal/0 g fat/0 g fiber]
Jolly Rancher Mini Stix, (1 stick) [35 cal/0 g fat/0 g fiber/9 g carbs]
Kit Kat, (one 2-piece bar) [80 cal/4 g fat/0 g fiber/10 g carbs]
Life Saver Five Flavor Candy, (4 pieces) [60 cal/0 g fat/0 g fiber/16 g carbs]
Life Saver Gummi Savers, (2 rolls) [110 cal/0 g fat/0 g fiber/27 g carbs]
Life Saver Pops, (1 pop) [40 cal/0 g fat/0 g fiber/10 g carbs]
Mary Jane Peanut Butter Kisses, (6 pieces) [150 cal/3 g fat/0 g fiber/33 g carbs]
Milk Duds, (4 boxes) [160 cal/6 g fat/0 g fiber/26 g carbs]
Necco Wafers, (1 roll) [50 cal/0 g fat/0 g fiber/13 g carbs]
Nerds, (1 box) [35 cal/0 g fat/0 g fiber/9 g carbs]
Nestle Crunch Fun Size, (4 bars) [200 cal/10 g fat/<1 g fiber/26 g carbs]
Now & Later, (3 mini bars) [140 cal/1.5 g fat/0 g fiber/34 g carbs]
Peter Pan Peanut Butter Cups, (4 pieces) [230 cal/15 g fat/1 g fiber/21 g carbs]
Reese's Peanut Butter Bites, (3 pkgs) [230 cal/13 g fat/1 g fiber/24 g carbs]
Skittles, (3 pkgs) [170 cal/2.5 g fat/0 g fiber/36 g carbs]
Spree Twist, (2 rolls) [60 cal/0 g fat/0 g fiber/14 g carbs]
Starburst, (3 funsize pkgs) [170 cal/2.5 g fat/0 g fiber/36 g carbs]
Starburst Fruit Chews, (8 chews) [160 cal/3.5 g fat/0 g fiber/33 g carbs]
Sugar Babies, (2 pouches) [210 cal/2 g fat/0 g fiber/47 g carbs]
Sugar Daddy Pops, (3 pops) [160 cal/2 g fat/0 g fiber/34 g carbs]
Sweet Tarts, (2 rolls) [50 cal/0 g fat/0 g fiber/12 g carbs]
Tootsie Hot Chocolate Pops, (1 Pop) [70 cal/.5 g fat/0 g fiber/17 g carbs]
Tootsie Roll Midgees, (6 pieces) [160 cal/3 g fat/<1 g fiber/33 g carbs]
Twix, Regular Size, (1 2-pack) [280 cal/14 g fat/1 g fiber/37 g carbs]
Twizzlers Pull-n-Peel Cherry Candy, (3 pieces) [120 cal/.5 g fat/0 g fiber/28 g carbs]
Twizzlers Strawberry Twists, 4 twists [120 cal/.5 g fat/0 g fiber/29 g carbs]
Wonka Nerds Gumballs, (1 piece) [45 cal/0 g fat/0 g fiber/11 g carbs]
Wonka Shock Tarts Gumball, (1 piece) [30 cal/0 g fat/0 g fiber/8 g carbs]
Wrigley's Chewing Gum, (5 pieces) [50 cal/0 g fat/0 g fiber/10 g carbs]

HAPPY HALLOWEEN!!

Thursday, October 29, 2009

CARROT FINGER FOOD

 Ingredients

* vegetable dip carrotfingerfoodhalloween
* 4 long carrots
* 1 medium carrot
* softened cream cheese
* sliced-almond
* baby carrots

Instructions

1. To prepare them, just fill a serving bowl with your favorite
vegetable dip. Wash and peel 4 long carrots for fingers
and 1 medium carrot for a thumb.

2. With a paring knife (a parent's job), cut a flat, shallow notch
in the tip of each carrot. Then use a dab of dip or softened
cream cheese to glue a sliced-almond fingernail atop each notch.

3. Stick the fingers in the dip, as shown, and serve with
plenty of peeled baby carrots for dipping.

Resource: ~~ Disney Family Fun Halloween Recipes

Monday, October 26, 2009

Drinking your Calories

BEVERAGE CALCULATOR – Calories Per Fluid Ounce

As you can see below when you drink your calories they can really add up!

125 Creme de Menthe
100 Coffee Liqueurs
  85  100 Proof Liqueurs
  60  Manhattan, Martini
  40  Nonalcoholic Eggnog, Table Wines
  30  Ice Cream Shake, Sherry
  25  Champagne, Dry White Wine, Frozen Yogurt Shakes
20  Whole Milk, Fruit Juices (Cranberry, Grape, Prune), Fruit Smoothies
17   Fruit Punch
15  2% Low Fat Milk, Fruit Juices (Apple, Grapefruit, Orange), Orange Sodas, Lemonade, Orange Breakfast Drinks
12  Regular Colas, 1% Low Fat Milk, Beer
10  Skim Milk & Buttermilk (made with skim milk), Flavored Coffees, Sweetened Tea, Coffee w/cream & sugar, Lite Beer
   0  Water, Sparkling Waters w/o added sugar, Club Soda, Perrier, Diet Sodas, Unsweetened Tea & Coffee

Resource: ~~Dr. Jo's Dining Lean by Joanne V. Lichten, RD, PhD

Wednesday, October 14, 2009

Weight Watcher Recipes

Here are a few recipes my Weight Watcher leader shared with us. 

Apple-Carrot Slaw
Makes 6 servings (2/3 cup)
POINTS® value per serving: 2

1/2 cup reduced-fat mayonnaise
2 Tbsp apple-cider vinegar
2 Tbsp sugar
1/2 medium head red cabbage, shredded
2 cups shredded carrots
2 medium Granny Smith apples, cored and cut into matchstick strips
1/3 cup golden raisins

Stir the mayonnaise, vinegar, and sugar together in a large bowl until
well mixed. Stir in the cabbage, carrots, apples, and raisins. Let stand 15
minutes before serving. Serve at once or cover with plastic wrap and
refrigerate until ready to serve, up to 2 hours.

Recipe adapted from Weight Watchers Cookbook Comfort Classics©2009, Weight
Watchers International Inc. All Rights Reserved.


Bacon-Cheddar Mashed Potatoes
Makes 4 servings (1/2 cup each)
POINTS® value per serving: 3

1 1/2 pounds russet potatoes, peeled and cut into 1-inch pieces
1/2 cup fat-free sour cream
2 Tbsp fat-free milk
1/8 tsp salt
1/8 tsp black pepper
1/3 cup shredded low-fat sharp cheddar
2 slices center-cut bacon, crisp cooked and coarsely crumbled
1 scallion, finely chopped

1.Place the potatoes in a medium saucepan with enough water to cover by 3
inches; bring to a boil. Reduce the heat and simmer until fork-tender, 20–25
minutes. Drain and return to the saucepan.
2.Add the sour cream, milk, salt, and pepper; mash with a potato masher
until the potatoes become creamy. Stir in the cheddar, bacon, and scallion.

Recipe adapted from Weight Watchers Cookbook Comfort Classics©2009, Weight
Watchers International Inc. All Rights Reserved.


Rosemary-Mustard Crusted Beef Roast
Makes 8 servings (3 slices each)
POINTS® value per serving: 4
2 Tbsp seasoned dried bread crumbs
2 Tbsp Dijon mustard
2 tsp chopped fresh rosemary
2 tsp olive oil
1/2 tsp salt
1/4 tsp black pepper
1 (2-pound) boneless eye-round roast, trimmed

1.Preheat the oven to 400°F. Spray a small roasting pan with nonstick spray.
2.Combine the bread crumbs, mustard, rosemary, oil, salt, and pepper in a
small bowl. Rub the mixture over the top and sides of the beef. Place in the
pan and roast, uncovered, until an instant-read thermometer inserted in the
center of the roast registers 145°F for medium-rare, about 1 hour. Transfer
to a cutting board and let stand 10 minutes. Cut the roast into 24 slices.

Recipe adapted from Weight Watchers Cookbook Comfort Classics©2009, Weight
Watchers International Inc. All Rights Reserved.

Tuesday, October 6, 2009

Bacon Cheddar Mashed Potatoes

Here's a yummy potato recipe my Weight Watcher leader shared with the group:  Bon Appetite!!

Bacon-Cheddar Mashed Potatoes
Makes 4 servings (1/2 cup each)

POINTS® value per serving: 3

1 1/2 pounds russet potatoes, peeled and cut into 1-inch pieces
1/2 cup fat-free sour cream
2 Tbsp fat-free milk
1/8 tsp salt

1/8 tsp black pepper

1/3 cup shredded low-fat sharp cheddar

2 slices center-cut bacon, crisp cooked and coarsely crumbled

1 scallion, finely chopped

1.Place the potatoes in a medium saucepan with enough water to cover by 3

inches; bring to a boil. Reduce the heat and simmer until fork-tender, 20–25

minutes. Drain and return to the saucepan.

2.Add the sour cream, milk, salt, and pepper; mash with a potato masher

until the potatoes become creamy. Stir in the cheddar, bacon, and scallion.


Recipe adapted from Weight Watchers Cookbook Comfort Classics©2009, Weight
Watchers International Inc. All Rights Reserved.

Saturday, September 12, 2009

Erma Bombeck weighs in!

Comic Relief - Diet Totals 758-Pound Loss

I have dieted continuously for the last two decades and lost a total of 758 pounds. By all calculations, I should be hanging from a charm bracelet.

I have done a lot of kidding around with Weight Watchers, but it is the only organization in which I ever lost a great deal of weight. But I fought them.

Every Tuesday morning, a group of us had to "weigh in" before the lecture. Our ritual was enough to boggle the imagination. We got together a checklist of precautions before we actually stepped on the scale.

Bathroom? Check. Water pill? Check. Have you removed underwear, wedding rings, nail polish? Check. Set aside shoes and earrings? Check. Are you wearing a summer dress beneath your winter coat? Check.

The first week I stepped on the scale and my instructor said, "You have gained." (Next week, I cut my hair.)

The next week, she said, "You have lost eight ounces, but that is not enough." (I had the fillings in my teeth removed.)

The third week, I had dropped a pound, but my instructor was still not pleased. (I had my tonsils taken out.)

Finally, she really chewed me out. She accused me of not sticking to the diet and not taking it seriously. That hurt.    "I didn't want to tell you," I said, "but I think I am pregnant."

"How far?" she said coldly, clicking her ballpoint pen to make a notation on my card.
"Possibly three days," I said.
She glowered. "Any other excuses?"

"Would you believe I have a cold and my head is swollen?"
"No."

"How about I was celebrating the Buzzard's Return to Hinckley, Ohio, and had butter on my popcorn?"

She tapped her pen impatiently on the card and stared at me silently.

"Lint in the navel?" I offered feebly.

"How about first one at the trough?" she asked dryly.

I learned quickly never to argue with a woman who had the scales on her side.

I saw my old instructor the other day and she eyed me carefully and said, "When are you returning to class?"

"As soon as I have my appendix removed," I said returning her gaze.

I'm not sure, but I think I heard her moan.

~~Erma Bombeck

Thursday, July 23, 2009

Pears -

Pears are one of the most powerfully cleansing foods around. They contain pectin, a soluble fiber that keeps the digestive tract healthy.

Did you know that pears are both a laxative and a diuretic and help keeps your colon in good health? Pears also have a high iodine content, which can aid thyroid function.

Having a "pear-only day" - when you just eat pears and drink eight large glasses of water - is an excellent way to detox and helps control cravings.

Pears are available all year round. The harder varieties are great with savory foods and the sweeter, juicier ones are perfect for juicing and desserts.

Nutrients: Vitamin C, beta-carotene, folate; calcium, iron, magnesium, phosphorus, potassium, zinc; pectin

Resource: ~~The Top 100 Diet Secrets by Anna Selby

Sunday, July 12, 2009

Frozen Snickers Bar

I wanted to share this low-cal frozen dessert .... perfect for these hot summer days. I wish I could make this for my son. It was a family joke - we used to call him Snicker Boy! When I was pregnant, I craved snickers!! He liked snickers but his favorite candy bar was Butterfingers.

Frozen Snicker Bar

8 x 8 pan
1 lg. Fat Free light cool whip
1 - 8 oz. Fat Free vanilla Yogurt
1 Jello sugar Free Choc. pudding (dry)
1/3 cup reduced fat crunchy Peanut butter
1/3 cup grape nut cereal

Mix all ingredients together and freeze

Cut into 16 bars = 1 pt. or 8 bars - 2 pts.

Yum!!!

Wednesday, July 8, 2009

Water Aerobics

I've been trying to get my exercise in. Sometimes when it's so hot outside, it's really hard. Who am I kidding? It's always hard for me to want to exercise??? The past couple of weeks, at least once a week, instead of going to the "Y", I've been going up to our neighborhood pool and trying to exercise in the water instead. At least by walking in the pool, you stay cool!
Water aerobics is refreshing, easy on the joints and fun! For people with arthritis or other medical issues, exercising in water is a great way to exercise your body with little impact on your joints but still works your heart and major muscle groups. This is also a great way to exercise if you are dealing with low back pain or a pregnancy. Water buoyancy helps give you the support that reduces the stress of carrying your weight. Another benefit of water aerobics is that you will be less likely to get injured, or to be achy and sore the next day after exercising. That is certainly on the plus side. Water aerobics focuses on your cardiovascular fitness but most of the exercise routines can help you improve your balance, strength and flexibility. For those of you who have arthritis, exercising in water is a gentle way to move your joints and muscles. The warm water can help to decrease your stiffness and pain. If you are suffering from osteoporosis, water aerobics can also help build muscle mass and improve your balance and coordination, which can, in turn, help reduce the risk of falls. It’s amazing what you can do in water but can’t even attempt on land. The classes in water aerobics that I take sometimes at the "Y" supply floating devices so that you can concentrate on the exercise instead of staying afloat.
Secondly, what is water aerobics? How many of you have done an exercise video, perhaps Jane Fonda, Richard Simmons or Kathy Smith? Simply said, water aerobics is like doing an exercise video, but in the water. During your water aerobic class your instructor will usually combine several techniques from land aerobics such as walking/running backward and forward, cross-country skiing, jumping jacks, while including arm movements in the routine.
Wikipedia, the free encyclopedia, gives this definition of water aerobics: “Water aerobics or ‘waterobics’ is the performance of aerobic exercise in shallow water such as a swimming pool. In some areas it is known as AquaFit or ‘aqua aerobics’, and is a type of resistance training.”
Check out how many more calories you burn by walking or jogging in water. Amazing, isn’t it? These numbers are for a 30-minute workout. Most water aerobic classes are 45 to 60 minutes.

Land walking: 135 calories
Deep-water walking; 264 calories
Jogging on land: 240 calories
Deep-water jogging: 340 calories
The Mayo Clinic states that if you do one hour of water aerobics you will burn the following calories, based on your weight.

160 pounds ~ 292 calories
200 pounds ~ 364 calories
240 pounds ~ 436 calories
What are some of the health benefits from exercising in water? You will get aerobic benefits from water aerobics. You can burn 400 or more calories in a one-hour class. If you work out three times a week, you will achieve maximum fitness gains, which are listed below.
  • Strength and toning. Moving in water requires 12 to 14 times more muscle resistance than land exercise.
  • Flexibility and range of motion. It's easier to move your joints in water.
  • Cardiovascular. Aerobic activity stimulates HDL (good cholesterol), while deep breathing increases the oxygen your body absorbs.
  • Circulation. Warm water helps to increase blood flow.
  • Weight loss. You'll burn more calories in water due to resistance. Walking for a half hour burns 135 calories on land or 264 calories through deep water.
  • Endurance. You can exercise longer in water without getting overheated or tired. On top of the fitness gains look at the health benefits – better circulation, good cholesterol and weight loss (Woo! Hoo!).

Thursday, June 18, 2009

How to Calculate Your Calorie Needs

The formula below will give you a ballpark figure for your daily caloric needs:

  1. Figure out your basal metabolic rate (BMR).
    Women: weight in pounds x 10 = BMR
    Men: weight in pounds x 11 = BMR
    (e.g., for a 130-pound woman: 130 x 10 = 1,300 BMR)
  2. Calculate your lifestyle percentage (L%).
    Sedentary: 20 percent of BMR = L%
    Somewhat active: 30 percent of BMR = L%
    Moderately active: 40 percent of BMR = L%
    Very active: 50 percent of BMR = L%
    (e.g., for a somewhat active woman: 1,300 x 30% = 390)
  3. Add the two together to work out your daily calorie needs.

Note: If a woman who needs 1,690 calories per day eats more or becomes less active, she’ll gain weight. If she eats less or becomes more active, she’ll lose weight. It will happen at the rate of 3,500 calories per pound.

from Dottie's Newsletter

Monday, June 15, 2009

Barbecue Meal Ideas

Here are some ideas for summer bar-b-queing and Weight Watcher point values for you.

Grilled Meats
1 lean Hamburger (3 oz. cooked), 5
1 lean Cheeseburger (3 oz. cooked & 1 slice cheese), 7
1 Vegetarian Burger (meatless), 2
1 "Boca" Burger (meatless) *Excellent, 1
1 Hot Dog (beef or pork), 5
1 Ball Park Fat Free Franks, *Excellent, 1
1 slice London Broil (2 oz.), 3
3 BBQ Spareribs (pork), 7
1 BBQ Chicken Breast (skinless, with bone, ¼ cup BBQ sauce), 5
1 Chicken Leg (skinless), 1
1 Chicken Thigh (skinless), 3


Grilled Fish
½ cup Shrimp (cooked), 1
1 Tuna Steak (6 oz. cooked), 4
1 Swordfish Steak (6 oz. cooked), 4


Vegetables/Sides
Grilled Veggie Kabobs - Alternate sliced zucchini, mushrooms, onion, green or red bell pepper & cherry tomatoes on skewer. Brush with 1 tsp oil. Grill until tender, turning often. 1
1 cup Baked Beans (canned), 4
1 small ear Corn on the Cob, 1
1 cup Coleslaw, 6
Tossed Salad, 0
½ cup Potato Salad, 6
1 medium unsweetened Pickle, 0


Breads
1 Hamburger Roll, 3
1 Frankfurter Roll, 3
1 Roll, any type, 3


Snacks & Desserts
14 Potato Chips, 4
1 slice Watermelon (2"), 1
1 cup Fruit Salad, 2
1 piece Apple Pie (1/8 of 9" pie), 10
1 scoop low-fat Frozen Yogurt, 3
1 slice Angel Food Cake (2 oz) topped with ½ cup blueberries, ½ cup sliced strawberries, ¼ cup whipped topping, 4


Dressings & Condiments
2 tbsp fat-free Dressing, 1
2 tbsp reduced-calorie Dressing, 2
2 tbsp regular Dressing, 4
¼ cup Ketchup, 1
¼ cup BBQ Sauce, 1
Mustard, 0
1 tsp Relish, 0
1 cup Sauerkraut. 0


Beverages
1 bottle or can Light Beer (12 oz.), 2
1 small glass Wine, 2
1 can Diet Soft Drink, 0

from Dotties Newsletter