s
of Weight Watcherscelebrating 4 years of support and friendship
Friends of Weight
Watchers Newsletter
founded April 24,
2004
| Volume 4 Number 1 | |
| Spring, 2008 |
Newsletter Editor: Diana |
Friends
of Weight Watchers
celebrating 4 years of support and friendship
It's hard to believe that it's been 4 years since we started our journey with Friends of Weight Watchers. Along the way we've learned a new lifestyle, lost some pounds, and made some wonderful friends. We had our successes and our challenges and kept on going. It is my hope that this year we will have many to reach their goals. It's my pleasure to share this journey with each and every one of you.
Remember....together we can SUCCEED!
Hugs,
Diana, Group Owner
HOW TO CONQUER
MINDLESS EATING
Are you really aware of what you're eating? Learn about the psychology behind
mindless munching - - and start taking control of your food choices.
By
Emily L. Ciraolo,
Quality Health News
You've just
finished a pasta dinner, and you're stuffed. So you put on your sweatpants and
plop down in front of the TV to relax for the night. But before you know it,
you've finished half a bag of potato chips. Welcome to the world of mindless
eating.
According to Brian Wansink, one of the nation's top experts on eating behaviors
and author of Mindless Eating: Why We Eat More Than We Think, the average person
makes approximately 250 decisions about food every day. Of those, there are more
than 200 probably you can't explain - - like that bag of potato chips, right?
If you're ready to stop eating everything in your line of sight and take control
of your eating behaviors, Wansink suggests the following seven action steps:
1. Fill up. You'll feel fuller if you eat foods that are low in calories
but high in fiber, and you'll be able to pass on those chips without a second
thought. Drinking more water also does the trick.
2. Downsize. Remember, you don't need the biggest plate and the biggest
spoon. Eating isn't a race to see who can eat the most with each bite. Instead,
use smaller plates and serving utensils to control portion sizes.
3. Pass the plate. Research indicates that 92 percent of Americans eat
anything that's put in front of them. But just because it's there doesn't mean
you have to eat it all. Pack the rest in storage containers, and save it for
lunch the next day.
4. Beware the buffet. Avoid all-you-can-eat buffets, which encourage
people to push the limits on how much pizza, pasta, and dessert they can eat
before getting sick. This completely destroys any notion of portion control.
5. Slow down. Always remember to eat slowly, even if you're busy. Your
brain needs 20 minutes to sense that you're full, and slowing down will enable
you to enjoy your meals. You'll feel better afterward too.
6. Don't get distracted. If you're eating, just eat; don't watch TV,
drive, or talk on the phone to a friend. Distractions often result in
overeating.
7. Give in...occasionally. It's OK to give into temptation every once in a
while. So if you just can't get those chips off your mind, then by all means,
have a few. But instead of polishing off the entire bag, establish some limits.
You'll realize that a single portion is all you really need to satisfy your
craving.
One Minute
Tip to Help You Stay in Control
You don't need to keep falling off your eating plan. This one-minute act will
give you the control you need to really stick to it.
It goes like this:
Slow down
Think
Open your Mind
Pay attention
When you put this together the first letters of each direction spell out
S-T-O-P. This is how to STOP yourself from losing control!
1.
SLOW DOWN - A common reason people get into trouble is that they act on
impulse. After all, you have probably trained yourself to reach for food
instantly without thinking about it. It's pretty much an automatic response at
this point. A response to what is an individual matter. It might be a reaction
to something distasteful or painful or hard or even just annoying. For some
people it's even the way they respond to feeling good, proud of relieved. What
reaching for food so automatically does is render you helpless, simply a
creature of habit. You can very successfully interfere with this mechanism by
first SLOWING down. You don't need to beat yourself up or take a hot bath or go
for a walk. Just slow down and take a moment. That's all!
2.
THINK - Here is where mind power comes in. During this moment when you have
slowed yourself down, think about what's happening. Take a look around. Where
are you? Who else is there? What's the situation? Is there something disturbing
you about it? Is there something you need for yourself in this situation? Is
there something you would like to express? All these thoughts will serve to
illuminate the problem of the moment. You are NOT just a victim of your habits
when you exercise your ability to THINK!
3. OPEN YOUR MIND - As thoughts come, be careful not to censor them. You might
have thoughts that are surprising to you, things you didn't even know you think
about. Maybe some are not such nice thoughts. Maybe you're really angry. Maybe
you're feeling bad about yourself. Maybe a sad thought will pop in. In any case,
try to let your thoughts come without closing your mind to them. They will hurt
you much more if you ignore them.
4.
PAY ATTENTION - Now that you've let your thoughts run a little more
freely, pay attention to them. They will help you understand why you are
teetering on the brink of blowing your diet. Pay attention to your thoughts at
this moment even if they are small ideas, even if they don't seem significant to
you. It doesn't necessarily take a great big thought to throw you off course.
Quite often it's something small but very meaningful to you. The tiniest
thought can be
a key to understanding. You will be amazed to see how well this one-minute
manager works. You will be interfering with your usual reflex to eat, your usual
habit of using food to control a situation. Interfering this way will make its
mark on your unwanted habit and pretty much stop it in its tracks.
So remind yourself next time you have the impulse to blow your diet...S-T-O-P
Slow
down
Think
Open
your Mind
Pay
attention
Try it out...after all it only takes a MINUTE!
Small Bits
of Fitness Add Up
Submitted by: Kammy
"Where did the day
go?"
Is this a common question in your life? Many of us jam-pack so much stuff into
our daily routines, seemingly there's no time to relax for just one minute, let
alone exercise. Lack of time is one of the most common excuses for not having a
decent fitness regimen. But do you realize that in the time it might take you to
go through your e-mail, you could fit in a good workout? We're not talking about
giving up 60 minutes either; all you need is 10.
Just 10?
Forget the "all or nothing" mentality when it comes to exercise. Fitness does
not live or die by 60-minute workouts; there is middle ground. Short spurts of
exercise, when they accumulate, have been shown to share similar benefits of
longer workouts.
Your body will reap numerous benefits just by becoming more active. This
approach is perfect for times when you don't have time for a regular workout, or
when you want to start off slowly and build up a routine.
Easier Than You Think
Treat these 10 minutes like you would a regular workout. Take 1-2 minutes to
warm up and get the muscles ready, including stretching. Follow with at least 7
minutes of exercise at a medium or high intensity. Then make sure to include a
60-second cool down.
Since it's brief,
it's important to work at a fairly high intensity to obtain all of the benefits.
Work at raising your heart and respiration rates. Just like regular workouts,
try to include cardio, strength training and flexibility work in your shortened
routine. Either knock out all three during the 10 minutes, or plan a 10-minute
segment for each area.
Example: Push out 10 cardio minutes on the stationary bike. For strength, do
push-ups, wall sits, or lift dumbbells. For flexibility, it's helpful to just
stretch every day. Work different muscle groups and keep it simple. After 10
minutes, you will feel healthier and be on your way to developing solid fitness
habits.
But I Still Don't Have Time
It only takes 30 minutes a day, broken up into manageable chunks of 10. Start
with a quick exercise when you wake up. The second session? A lunch break is
possibly the perfect time to re-energize and get the blood flowing again. The
last 10-minute blitz could come in the evening, even while you are watching TV.
It's an ideal way to involve the family as well. Go for a power walk after
dinner with your spouse or ride bikes with the kids.
It is all about convenience; if you try, you can fit exercise into your schedule
no matter where you are. Do it at home or at work, outside or in the living
room. Start building exercise spurts into your daily routine and you'll start
feeling better.
Squeezing
in Exercise
Submitted by Kammy
During Drive Time
Try some isometric exercises: Squeeze your
glutes, contract your abs, and work your calves by raising your legs up on your
toes at red lights. Park far away from your destination so you’ll have to walk;
arrive early to your event if possible to allow time for a brisk walk.
At Programs, Practices, and Games
Walk around the facility before or after the event; look for chances to
combine a class or activity with those of your children. For example, take
aerobics while your daughter has basketball practice.
While Keeping House
Shop at big stores where there'll be lots of walking; do meal prep and cleanup
with a little music and dancing. Clean to music, and shun some of your labor
saving devices (like remotes). When doing yard work, keep moving! Use your leg
and glute muscles (instead of your back) to shovel, rake, move dirt, etc.
When doing laundry, do squats to pick up unfolded laundry from the basket, and
take fitness breaks during homework time, such as stretching or jumping rope for
three minutes. (Your kids will love it!) Become your dog's best friend-- most
dogs are always ready to boogie.
For Play Dates
Keep in mind the old adage that children live what they learn. If you don't want
your kids to be couch potatoes, be a good example. Walk to the library for story
hour; plan regular play times at the park or pool; when snow keeps you home, go
play in it. By making physical activity fun, you'll lay the foundation for your
kids to have healthy, active lives. What's more, you'll rediscover that activity
can be fun - - not just another item to check off your grown-up list!
If losing
weight were
simple, Spanx would be just a screen name in an S&M chat room. But dieting is
complicated: There are even ways to screw up without realizing it. For instance,
who would ever think that working out in the a.m. or cranking the AC might be
the reason you're not slimming down? Luckily, once you've I.D.'d these flubs,
fixing them is nowhere near as hard as pulling on a pair of control-top hose.
Roadblock #1 - Always a go-getter, you work out at
6 a.m.
What's wrong with that? Morning workouts are great - - if you go to bed at
10 p.m.
In a recent study in the American Journal of Epidemiology, women who slept 7 or
more hours a night were less likely to put on weight than women who didn't.
Those who slept only 6 hours a night were 12 percent more likely to gain
substantial weight - - 33 pounds on average over the course of 16 years! (Women who
slept a measly 5 hours had a 32 percent chance of gaining 30 or more pounds.)
Other studies have linked lack of sleep to a higher BMI and have found that it
negatively affects levels of the appetite-regulating hormones ghrelin and leptin.
Detour - Don't sacrifice your snooze time - - not even for an extra-long run.
And quality matters more than quantity, so taking a siesta later won't help. "In
a 20-minute power nap you don't get into the deep-sleep stage," says Donna
Taliaferro, Ph.D., associate professor of nursing at the
University
of Missouri-St. Louis, who conducts research on sleep and circadian rhythms. "You
need to go through the cycles of sleep over a few hours to get the restorative
rest that allows your body to work properly." Bottom line: You're better off
sleeping through your workout every other day than stumbling to a sunrise
Pilates class on too few z's.
Roadblock #2 - You're a teetotaler (or a sot!)
What's wrong with that? Alcohol may not be the diet kryptonite you thought it
was. Recent research showed that those who have a single drink a couple times a
week have a lower risk of becoming obese than either teetotalers or heavy
drinkers. Those who consume more than four drinks daily, on the other hand,
boost their odds of obesity by 46 percent.
Detour - Go ahead and have a drink; just avoid belly-busters like a
245-calorie pina colada. Instead, raise a glass of heart-smart merlot (123
calories per 5 ounces), Bud Light (110 calories per 12 ounces), champagne (88
calories per 4 ounces), or sake (39 calories per ounce). Or mix a 100-calorie
cocktail, like vodka and diet tonic or tequila and club soda. "Just make sure
you drink it with some healthy food, such as raw veggies with low-fat dip or
whole-wheat pita and hummus," advises Dawn Jackson Blatner, R.D., a spokesperson
for the American Dietetic Association. Eating slows the rise of alcohol in your
blood -- and cuts the odds you'll drunk-order the deep-fried mozzarella sticks.
Roadblock #3 - You crank the AC
What's wrong with that? Al Gore wants you to lay off the thermostat to save the
planet. Here's how it can save (the shape of) your own ass, too: In a study
published in Physiology & Behavior, researchers found that exposure to
temperatures above the "thermoneutral zone" - - the artificial climate we create
with clothes, heating, or air conditioning - - decreases our appetite and food
intake. "At a slightly uncomfortable 81 degrees, the women in the study
experienced a 20 percent decrease in appetite and ate 10 percent less than at 72
degrees," says lead author Margriet S. Westerterp-Plantenga, Ph.D., a professor
of food-intake regulation in the department of human biology at Maastricht
University in the Netherlands.
Detour - Instead of cranking the air conditioner every time you feel a
little warm, learn to endure slightly steamier conditions. Hitting the "off"
button is well worth a little discomfort if it helps you lose the saddlebags.
Roadblock #4 - You log extra miles on the treadmill to make up for giant
meals
What's wrong with that? When it comes to dieting, success isn't 90 percent
perspiration. You can't achieve lasting weight loss via exercise alone. But a
new study in the Journal of Clinical Endocrinology and Metabolism found that
dieting can shrink your fat zones just as effectively as dieting plus exercise.
Detour - If you try the diet-only approach, you need a clear idea of how
much you should be eating. Multiply your weight by 10, then add your weight
again to that sum: That gives you the number of calories you need to maintain
your current weight without activity. For example, 135 pounds x 10 = 1,350 + 135
= 1,485 calories. Eat more than that regularly, and your "loose-fit" pants won't
anymore; eat less, and your muffin top will start melting away. But not so
fast - - before you burn your gym membership, read on about sarcopenia.
Roadblock #5 - You ignore sarcopenia
What's wrong with that? Sarcopenia, in case you weren't paying attention to your
medical TV dramas, is age-related muscle loss - - and it can start in your 30s. If
you don't take action now, you could begin to lose as much as 1 to 2 percent of
your muscle mass by the time you hit 50. Less muscle means you burn fewer
calories and store more of them as fat.
Detour - The key to stopping muscle meltdown is to strengthen your back,
shoulders, arms, and thighs. "When you increase lean muscle mass, you burn more
calories, even when you're sitting down doing nothing," says Amy Campbell, M.S.,
R.D., education program manager for health care services at the Joslin Diabetes
Center of the Harvard Medical School. Find a strength workout in "Secrets of the
Nation's Top Trainers" (page 128) and start sculpting at least twice a week. And
keep it up after you reach your goal weight: Studies show that if you don't
exercise regularly (60 minutes of moderate physical activity a day), the pounds
can creep back on.
Roadblock #6 - You're shooting for a realistic size 6 instead of a
near-impossible 2
What's wrong with that? We know size 2 jeans look like they were made for a
10-year-old, but, according to a study of 1,801 people published in the
International Journal of Obesity, women who set unrealistically high weight-loss
goals dropped more weight in 24 months than those who kept their expectations
low.
Detour - The study authors concluded that having an optimistic goal
motivated women to lose more weight. And the participants who failed to reach
their magic number did not quit trying to drop the weight. Could aiming for
Sienna Miller's figure really help you reach your goal weight healthfully? "If
you're a driven person and a lofty goal motivates you," says Blatner, "it can
work."
Roadblock #7 - Ever since the recent headlines, you've been popping M&Ms
like they're Advil
What's wrong with that? You've heard the news:
Cocoa can lower blood pressure; reduce the risk of heart attack,
stroke, diabetes, and dementia; and possibly even prevent cancer. But the
research isn't as delicious as it seems. The cocoa-bean products used in the
studies are a far cry from the highly processed chocolate candy you find on the
shelves of your local store. "Milk chocolate contains about 150 calories and 10
grams of fat per ounce," says
Campbell.
Detour - The key here is small doses. Dark chocolate, which retains more
of the bean during processing, generally has slightly less fat and fewer
calories than milk chocolate - - plus, it's richer, so less goes a longer way. We
like CocoaVia's Crispy Chocolate Bar (90 calories, 5 g fat) or Hershey's Special
Dark Chocolate Stick (60 calories, 3.5 g fat). If dark doesn't do it for you,
opt for low-cal choices such as a half-cup of Breyers French Chocolate Double
Churn Fat Free Ice Cream (90 calories, 0 fat).
Roadblock #8 - You think "water-rich diet" means more trips to the cooler
What's wrong with that? Water in your glass is good, but water in your food can
have serious slimming power. In a new American Journal of Clinical Nutrition
study, obese women ages 20 to 60 were told to either reduce their fat intake or
increase their intake of water-rich foods, such as fruits and veggies. Although
they ate more, women in the water-rich group chose foods that were more
filling - - yet had fewer calories - - so they still lost 33 percent more weight in the
first 6 months than the women in the reduced-fat group.
Detour - Fill up on food that's high in H2O. Some good choices in
addition to fruits and veggies: broth-based, low-sodium soups; oatmeal and other
whole grains; and beans. For other filling options, consult The Volumetrics
Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories, by
Barbara Rolls, Ph.D. (Harper Paperbacks, 2007).
Roadblock #9 - You give up junk food today but put off joining a gym
until January
What's wrong with that? Tackling one goal at a time is supposed to help you
succeed. But new research published in the Archives of Internal Medicine bucks
that conventional wisdom. In a study of more than 200 people who smoked, had
high blood pressure, and weren't extremely active, one group was asked to quit
the butts, cut back on dietary sodium, and increase physical activity all at
once. Another group addressed one bad habit at a time. The group that tackled
all their problems simultaneously had the higher success rate after 18 months.
Detour - Combining your goals may work for the same reason job
negotiations do: When you ask for everything, you're more likely to get
something. Put this thinking to the test by creating a healthy eating and
exercise plan and throwing all your energy into following both.
Roadblock #10 - You never think about potassium
What's wrong with that? A recent Canadian study concluded that getting more
potassium might help lower your weight and blood pressure. Levels measured in
study participants were proportional to their diet and weight. "That makes
sense," says Blatner. "The richest sources of potassium are beans, vegetables,
and fruit, so the person with high potassium levels is consuming a lot of these
foods, which are low in calories and are the most filling."
Detour - You should aim for 4,700 milligrams of potassium each day.
Supplements may help you hit that target, but doctors don't recommend them for
everyone. Try filling up on white beans (1 cup: 1,000 mg potassium), winter
squash (1 cup: 494 mg), spinach (1 cup: 840 mg), baked potato with skin (926
mg), yogurt (1 cup: 600 mg), halibut (4 ounces: 566 mg), and OJ (1 cup: 473 mg).
If, in the next 30
seconds, you don't think about a gooey slab of warm chocolate cake,
Evan Forman, assistant professor of psychology at
Drexel University,
will mail you a check for a million dollars. Forman loves to pose this
mind-screw to his study subjects because he knows that thoughts are like
zits - - they pop up whether you want them to or not. And that's the problem with
cravings. "While there are things you can do to manage cravings, you can't stop
yourself from thinking about the foods you love," Forman says.
Unlike run-of-the-mill hunger, cravings - - intense desires for certain foods -
- seem
to be linked to our brain's reward system. Emotions, situations, or pleasant
associations (Grandma fed you Little Debbie snack cakes) can trigger a craving,
says Susan
Roberts, Ph.D., director of the Energy Metabolism
Laboratory at the Tufts University Jean Mayer USDA Human Nutrition Research
Center on Aging. When you eat a food you crave, your brain releases dopamine, a
natural chemical related to pleasure. It's the same reward system you get from
sex or illegal drugs, "but it's at much lower concentrations,"
Roberts says.
So what to do the next time you start jonesing for a pumpkin spice latte when
you're already stuffed from lunch? The following stay-slim strategies will boost
your ability to just say no.
Craving Killer No. 1 Accept Defeat
Playing head games isn't the only way Forman and his colleagues torture
dieters in the name of science. They gave 98 study participants a questionnaire
to determine how susceptible they were to food urges, then loaded them up with
transparent boxes of Hershey's Kisses they had to keep with them at all times
for the next 48 hours. Those who proved most successful at fighting temptation
used an acceptance-based strategy they had been taught: Acknowledge the craving,
accept it, and choose not to act on it. When you're struck by the desire for
that double-fudge cake, practice what Forman calls cognitive "defusion": Instead
of trying to ignore the craving, admit to yourself that you want a slice. It
works on the same principle as getting the hots for a coworker when you're in a
great relationship: Recognizing that you'll always be attracted to cute guys (or
yummy food) prevents you from acting on the feeling every time it comes up.
Craving Killer No. 2 Give in - - a little
Now this is our kind of news: Recent research from Tufts University revealed
that surrendering to a craving is sometimes the best course of action - - as long as
you can practice portion control. In a study of 32 overweight women, all
averaged an 8 percent weight loss after 12 months, but those who were most
successful gave in to their cravings occasionally. When they did indulge, they
ate small amounts - - just enough to be satisfied, says Roberts, one of the study's
co-authors. The key is practicing restraint, not deprivation. "When you forbid a
food, it only becomes more attractive, and you become likely to overeat," says
Janet Polivy, Ph.D., professor of psychology at the University of Toronto. So
when you need to feed the cocoa monster, reach for a prepackaged snack, such as
Entenmann's Little Bites 100 Calorie Pack Brownie Squares, and call it a day.
You'll be much less likely to break down and attack an entire hot fudge sundae.
Craving Killer No. 3 Fantasize
Being told to think of something else when you're in the grip of a powerful
craving is about as helpful as being told to swim when you're drowning. But
there is one way that advice can work: Researchers at Flinders University in
Australia found that occupying your senses with a vivid non-food fantasy just
might stifle your urge.
"Your short-term memory has limited storage," says study author Eva Kemps. To
conjure any image - - nachos or that spring break in Cancun - - you need to pull them
out of your long-term memory, the way an iPod cues up one song at a time from
the gazillion it has in storage. But short-term memory has only so much room; it
can't play "Cheeseburger in Paradise" and "Holiday" at the same time. "The idea
is to keep your short-term memory busy by fantasizing about something else,"
Kemps says.
It worked for Kemps's study participants. When they were asked to drum up
remembered smells and sights - - the scent of freshly cut grass or a log fire, and
images such as a hot-air balloon or the Sydney Opera House - - their cravings for
chocolate (which was right in front of them) were reduced by about 30 percent.
Their minds couldn't handle the craving and the new sensory imagery at the same
time, so the craving got dumped. Try thinking about what your guy looks like in
nothing but a towel - - you might forget all about that cookie.
Craving Killer No. 4 Swap smart
No one has ever made a longing for a jelly doughnut disappear by gnawing on
celery sticks. But that doesn't mean substitutions never work. It's all about
satisfying your appetite. The secret, Roberts says, is to get the flavor you
want with minimal caloric damage. If you can't stop thinking about caramel corn,
try LesserEvil "SinNamon" kettle corn (one cup has about 120 calories and 2
grams of fat). Or, give in to a sweet tooth with fruit - - natural sugar can be
amazingly satisfying. "Sometimes you have to reinvent a sweet," says Cheryl Forberg, R.D., nutritionist for the TV show The Biggest Loser. Try frozen grapes
instead of popsicles and fresh cherries instead of candy.
One caveat: When it comes to chocolate (one of the most-craved foods in the
world), it's better not to accept imitations. A study from the University of
Toronto found that chronic dieters didn't have as much trouble resisting vanilla
as they did chocolate. The reason, Polivy says, may be that although vanilla
cravings may be sated by other flavors, like cinnamon or butterscotch, chocolate
is unique - - nothing else seems to hit the spot.
When you do indulge, keep an eye on how much. Get your fix in small (about
150-calorie) doses - - that's two chocolate truffles or one snack-size chocolate
bar. And don't tempt yourself by keeping supersize chocolate bars and trays of
brownies at the ready - - we already know who'll win that bet.
Updating the
Classics
By Monica Bhide,
March & April 2008 AARP Magazine
Eating well doesn't mean giving up the foods you like best. Try these tips to lighten up your favorite dishes. Burgers, anyone?
Healthy Classic Recipes from
Wolfgang Puck, Sara Moulton, and Michael Chiarello
>Asian
Turkey Burgers With Wasabi Sauce
>Warm
Potato-Tomato Salad With Dijon Vinaigrette
>Fettuccine
With Red Bell Peppers
>Minestra
Risotto With Long-Cooked Chicken
>Green
Bean Casserole Moderne
It's easy to imagine that today's health-conscious chefs grew up eating gourmet foods, prepared simply, with loads of fruits and vegetables and only the leanest cuts of meat. But that would be, well, a big fat lie. "I was a little butterball until I was about nine," admits Sara Moulton, executive chef at Gourmet magazine. "Hot dogs, ice cream, and French fries were my favorite foods, much to my mom's chagrin."
Growing up in Austria, legendary chef Wolfgang Puck wasn't exposed to American fast food, but he did develop a love for traditional goulash and desserts like Salzburger Nockerln (a luscious meringue).
Then there is Food Network star Michael Chiarello, who was just five years old when his father had a stroke. "I was always aware of the correlation between his unhealthy diet and his poor health," Chiarello says.
All three chefs now promote a healthier way of cooking, in many cases by re-creating favorite dishes from their childhoods. Read on for more ways to update your classic recipes.
Lighten Up Your Faves
These simple tricks will make your childhood favorites a little healthier. Your mom (and your kids) will never know the difference.
Macaroni and Cheese - Most mac-and-cheese recipes are based on a flour- and butter-thickened cream sauce. Instead of using cream or whole milk, use skim milk or a mixture of skim milk and chicken broth, and thicken the sauce by whisking in a slurry of flour mixed with water (1 tablespoon flour whisked with 2 tablespoons water for each cup of liquid in the sauce). Puree some 1 percent cottage cheese and stir it in with the other cheeses to add extra creaminess.
Meat Loaf - Choose lean beef or a mixture of lean beef, turkey, and pork as the meat. You can "beef up" the moisture (since lean meats tend to be very dry) by adding vegetables - - mushrooms, onions, and shredded carrots - - sauteed in a nonstick pan with a little oil. Shredded napa cabbage and raw spinach stirred in before shaping and baking will also make the meat loaf moist. Use egg white as a binder in place of a whole egg.
Tuna Noodle Casserole - Instead of reaching for a can of full-fat mushroom or celery soup, substitute a lower-fat variety. Or make your own by soaking dried mushrooms in water or chicken broth. Strain the liquid, then combine it with an equal amount of 1 percent milk and thicken with a slurry of flour and water (see Macaroni and Cheese note, above). Use reduced-fat Cheddar and water-packed tuna. For the crunch on top, combine panko (Japanese-style bread crumbs) and a little oil; sprinkle on top before you bake the casserole.
Apple Pie - For a lean twist on apple pie, make individual phyllo shells. Very lightly butter and layer 3 sheets. Cut into squares; ease them into muffin tins. Bake until crisp, then fill each with sauteed sliced apples (tossed with a little sugar and cooked until soft).
Extra...
Healthy Cooking Tips from Sara Moulton, Executive Chef at Gourmet Magazine
Recipe Corner
Most of the recipes featured here are from
Eat Better America
Chicken Piccata
Servings: 6
6 points per serving
Low Sodium Recipe
from
Eat Better America
Ingredients:
Cooking Directions:
Place chicken between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to about 1/2 inch. Melt half the butter in a heavy nonstick skillet over medium-high heat. Saute chicken about 4 minutes per side until just cooked throughout. Transfer chicken to a platter and keep warm. Stir in wine with a wooden spoon to deglaze skillet. Bring to a boil. Remove from heat. Stir in lemon juice and remaining butter until butter is melted. Pour sauce over chicken and garnish with lemon slices.
Per Serving: calories 282, fat 9.0g, calories from fat 29%, protein 42.3g, cholesterol 126.3mg, dietary fiber 0.1g
Barley Pilaf with Mushrooms
Servings: 2
5 points per serving
Low Sodium / Low Cholesterol Recipe
from
Eat Better America
Ingredients:
Cooking Directions:
Heat oil in a heavy saucepan over medium heat. Saute onion, mushrooms and bay leaf 5 minutes, stirring, until onion is softened. Stir in barley, water and salt and pepper to taste. Bring to a boil. Reduce heat to low, cover pan and simmer 30-35 minutes, or until liquid is absorbed and barley is tender. Discard bay leaf and stir in parsley. Fluff with a fork before serving.
Per Serving: calories 256, fat 6.4g, calories from fat 23%, protein 7.0g, cholesterol 0.0mg, dietary fiber 9.4g
Capellini with Pine Nuts, Sun-Dried Tomatoes, and Chicken
SERVINGS: 4
Point per serving: 9
4 oz whole wheat capellini or angel hair pasta
3 oz dry-packed sun-dried tomatoes
1 1/2 Tbsp olive oil
8 oz chicken breast tenderloins, cut into
bite-size pieces
1/8 tsp salt
3 cloves garlic, minced
1/4-1/2 tsp red-pepper flakes
1/4 c sliced fresh basil
1/2 c pine nuts, toasted
1. PREPARE pasta
per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until
soft. Drain, reserving 1/2 cup of water, and chop.
2. HEAT oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.
3. DRAIN pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.
Nutritional Info Per Serving
387 cal, 22 g pro, 36 g carb, 6 g fiber, 19 g fat, 2 g sat fat, 33 mg chol, 562
mg sodium
Bonus
Flavor-packed ingredients such as sun-dried
tomatoes, nuts, and fresh herbs eliminate
the need for high-fat cream or butter sauces.
Crust:
Topping:
Apple Muffins
Servings: 12
3 points each muffin
Low Sodium Recipe
from
Eat Better America
Ingredients:
1/2 cup wholemeal self-raising flour
1/2 cup white self-raising flour
1 tsp. ground cinnamon
1 tsp. ground nutmeg
2 oz. unsalted butter
1/3 cup raw sugar
1 cup rolled oats
1 medium apple\cooked, peeled and grated
3/4 cup apple juice
2 egg, lightly beaten
Cooking Directions:
Preheat oven to 350 F. Grease 12 muffin pans. Sift first 4 ingredients together
in a bowl. Rub in butter until mixture resembles coarse meal. Stir in sugar and
oats with a fork, making a well in the centre. Stir in remaining ingredients
until just combined. Fill muffin pans half full with mixture. Bake about 20
minutes or until golden.
Per Serving: calories 149, fat 5.3g, calories from fat 32%, protein 3.5g, cholesterol 42.1mg, dietary fiber 1.9g
Oatmeal-Pecan Lace Cookies
POINTS:
2 per serving
Servings: 18
from Weight Watchers
These nutty cookies are a cinch to make and taste fabulous. They're the perfect dessert recipe: quick and easy.
Food Finds
RONZONI SMART TASTE PASTAS
Smart eating means combining great taste with nutrition.
Getting more fiber and calcium, is the key to smart eating, and Ronzoni Smart Taste Pasta is a delicious way to do it. Delicious pasta plus 3 times the fiber, and calcium equal to an 8 oz. of milk.
Smart Meal Time
It would be very difficult for most families to adopt perfect nutritional habits overnight - - and let's admit...it wouldn't be much fun either! Instead, continue to enjoy the foods you love in moderation and follow these simple tips to make your meals and snacks healthier.
Use RONZONI SMART TASTE in all of your pasta dishes; it tastes just like regular white pasta and is available in a variety of popular cuts!
In addition to using RONZONI SMART TASTE pasta, try fiber enriched white breads, tortillas and buns too.
Look for other quick ways to add fiber to your diet, such as adding chick peas to salads and vegetables like celery, carrots and peppers to pasta sauces.
Try lower fat versions of dairy products, salad dressings, dips and other foods.
Choose leaner cuts of meat and eat chicken, turkey and fish more often. Be sure to remove the skin from poultry.
Hang on to valuable nutrients in vegetables by eating them raw or steaming them until just tender crisp.
Treat yourself with control. Many of your favorite chocolate bars, cookies, chips and other treats are now available in smaller portions or snack sizes.
And remember to eat a variety of foods from each of the four food groups every day. See the USDA's Food Guide for more information.
Western Bagels
The Alternative Bagel
As seen in Weight Watchers Magazine! Are you craving a bagel, but not all the calories that come with it? Well look no further. With the 110 calorie Alternative Bagel, you can actually enjoy a bagel without the guilt that comes with it. It's also Sugar Free and packed with 7g of fiber. Only one point per bagel!
Also available....pita breads and english muffins. To find a store in your area go to...Locations
If not available in your area, you can order online at....Western Bagel
2008 Challenge Schedule
Valentine Day Challenge - 12/28 thru 2/15
Easter Challenge - 2/15 thru 4/4
Memorial Day Challenge - 4/4 thru 5/30
Independence Day Challenge - 5/30 thru 7/11
Labor Day Challenge - 7/11 thru 9/5
Halloween Challenge - 9/5 thru 10/31
Holiday Challenge - 10/31 thru 12/26
Watch for announcements in the group for
when and
how to sign up for each Challenge.
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