Friends of Weight Watchers Newsletter
founded April 24, 2004

Welcome new members!  We're glad you joined us at this perfect time of year....summertime. Make the most of the summer. There's something about the sunshine and long, lighter days that can make you feel much happier, healthier, more alive and energetic. Get outside and take a walk, plan a healthy barbecue or go on a picnic!

Join us for our current challenges.  It's a great way to be accountable and strive for a healthier lifestyle.

Hugs,
Diana, Group Leader

Independence Day Challenge
May 30^th - July 11th

Join us . . . .
Set a weight goal and report in each week.

15 WAYS TO BURN 100 CALORIES.......just think.......700 calories a week, 2,800 a month. 
Submitted by:  Kammy

1. A brisk walk for 15 minutes will burn 100 calories. Use a pedometer to track how many steps you've taken and to time how long you've walked.

2. Do housework. Yes, I know it's not anyone's favorite thing to do, but turn on some music and do little activities like vacuuming for 25 minutes.

3. Jump rope quickly for 10 minutes.

4. Climb up and down your stairs for 15 minutes.

5. Turn on the music and dance around the house for 20 minutes.

6. Wash your car for 30 minutes.

7. Garden or mow the lawn for 20 minutes.

8. Jog in place for 12 minutes and burn a little more than 100 calories.

9. A light intensity of approximately 10 mph will burn more than 100 calories in just 40 minutes.

10. Just 20 minutes of golf will burn 100 calories.

11. I'm not referring to swimming laps or training for the Olympics. Just a 15-minute leisurely swim will get us to our goal.

12. If you're pressed for time or working long hours, invest in a fun aerobic videotape and use it for 10 minutes.

13. A fun 30-minute Frisbee toss with your kids or a friend will burn up our needed calories, and it's a bit more pleasurable than a boring jaunt on the treadmill.

14. Pushing a stroller burns approximately 60 calories in 20 minutes. No problem, two nice and easy 20-minute strolls per day will get the job done without even breaking a sweat.

15. 15 minutes of vigorous weight training will burn approximately 100 calories. You don't have to workout forever. Just three 15 to 20 minute sessions per week will keep your bones strong, muscles tight - - and you'll keep burning calories after your workout.

Emotional Eating

The #1 Weight Loss Secret

When you're kind to yourself, the pounds will drop away

By Geneen Roth  http://www.geneenroth.com/

Geneen Roth is the author of six books about emotional eating, including . . .

When Food Is Love

My friend Molly called me today and said, "I just ate a blueberry muffin the size of my cat. And then I decided that since I haven't let myself eat such things in a long time, I needed to add yummy side dishes of potato chips and chocolate."

After an appropriate amount of murmuring and Oh, Sweethearts, I told her I was about to write this month's column. She said, "I have an idea. How about writing about the power of kindness and self-acceptance?"

"Good idea," I said. And here we are.

People often mistake self-acceptance and tenderheartedness with indulgence and emotional eating, as if being kind to themselves leads to lethargy--sitting around the house in a bathrobe all day eating bonbons. This is simply not true. Think about it for a moment: When was the last time you changed your behavior--for the long term--because you threatened yourself?

Years ago I was living in an 8-by-10 shack with no hot water, an outdoor refrigerator, and an outdoor bathroom. Uh, well, not exactly bathroom. There was no bath (only a cold outdoor shower) and the toilet was in an outhouse that smelled like yesterday's cat pee.

Don't ask how I ended up there; that story is for another time. But suffice it to say that being the kind of girl who was the teeniest bit attached to indoor plumbing, I walked around generally out of sorts. I was lost and confused about what I was doing with my life.

So I did what I always did when I was lost: I ate. And ate. And ate.

And because I believed I shouldn't have been eating, and because I would never ever buy the food I wanted for myself (sweet stuff), I began inviting myself into my next-door neighbor's pantry whenever he left for work and helping myself to the granola stocked there in a big glass jar on the counter.

Stolen Granola Moments

I felt terrible about myself for stealing. My heart would be crashing as I slipped through his door; my hands would be cold when I reached for the granola, and then I'd eat it quickly, ramming it down my throat in case he returned unexpectedly. Those weren't some of my better moments.

My neighbor--a famous psychologist--was furious when he found out. Beyond furious. He wanted to wring my neck. He called me a leech, a thief, and a neurotic, dishonest good-for-nothing. And he was right to be angry. I was entering his house uninvited and stealing his food. But shaming me didn't help me; I began telling myself that what he was saying was true, that I was hopeless and a bane to society.

If either of us had thought to be curious about why I was stealing granola when I could afford to buy it myself, I might have begun understanding that my emotional eating was a sign of buried feelings that needed attention. Instead, I--and perhaps my neighbor--subscribed to the cultural belief that kindness leads to indulgence and that acceptance can never lead to change.

When, years later, I finally understood that being interested in and tender with myself wouldn't lull me into staying in bed for 6 years watching TV and eating pizza, something in me relaxed. I felt as if there were someone at home in my body--someone who accepted me as I was. Because of this acceptance and interest, I could, paradoxically, stop my emotional eating behavior. I didn't need to keep acting out to get my or someone else's attention: I already had it.

I often hear a variation on this statement: "If I'm not intolerant of my shortcomings, how can I ever expect to change them?" The truth is, real change only happens when you're kind to yourself.

It's All about You

From childhood, we're conditioned to believe that we only change when forced. We learn to mistrust our intentions and think that if we give ourselves enough rope, we'll hang ourselves.

Karen Russell weighed 424 pounds when I met her. "Telling me I could trust myself with food or feelings was like handing an ax to an ax murderer. That's how I got myself into this mess," she said. "No," I replied, "you got yourself into this mess by not trusting yourself. By repeatedly depriving yourself and then bingeing. After enough binges, you felt like you could devour the universe. Who would trust a carton of ice cream with anyone who could devour the universe?"

After a few months of practicing self-kindness--such as telling her family that they weren't allowed to comment on her weight and eating exactly what she wanted--she got the hang of it. She started losing weight. Eventually, she treated herself with such kindness that she lost 300 pounds.

In Loving Kindness: The Revolutionary Art of Happiness, Sharon Salzberg writes that we believe that "if we abuse our minds enough with self-hatred and self-condemnation, somehow that abuse will be a path that liberates us, [but] generosity coming from self-hatred becomes martyrdom."

The only way to learn the difference between self-indulgence and self-kindness is to experience what self-kindness feels like. Declare it "Be Kind to Me" day, and get out there and start treating yourself as if you deserve every good thing. Because, in fact, you do.

NOTE:  Other articles available at . . .

http://www.goodhousekeeping.com/author-bio/about-geneen-roth

Repeat after me: "No more plastic bottles!"
Submitted by:  Kristine

One of the cardinal rules of Weight Watchers is to drink lots of water throughout the day. What's the best way to do this?  For me, it's having a water bottle attached at the hip 24/7.  Several months ago, I made a decision to be more "green conscious" and splurged on a few nice Nalgene bottles instead of buying the 24-packs of bottled water.  At the time, I felt good about the decision.  I was single-handedly saving the landfill from my contribution of 1,460 empty plastic bottles/year.  Plus, I had these new snazzy looking bottles to carry around.  I can't explain it, but plain water tastes better coming from a hot pink bottle with flowers on it.

Just when I thought I was doing something positive for my health, new research comes out and suggests exactly the opposite.  Sure, I'm drinking more water, but could I potentially be endangering my health by drinking from these fancy bottles?  Current studies say, "Yes!"

A lot of plastic water bottles, baby bottles, and some Tupperware are made with something called Polycarbonate (PC) plastic.  PC plastics have come under scrutiny lately for (possibly) releasing a chemical called Bisphenol A (BPA). BPA is a hormone, much like Estrogen, that may possess significant health hazards when it leaches into our food and water. Recently it has been linked to breast cancer, obesity, neurotoxicity, and schizophrenia.  A good way to identify bottles made with Polycarbonate plastic is to look on the bottom of your water bottle for the number 7. #7 bottles are made with PC plastics and may possibly leach BPA into your water.  Although this research is in the early stages, I will be erring on the side of caution and ditching my #7 bottles.

So what bottles are the safest?  After some research, I will be purchasing either a Klean Kanteen (www.kleankanteen.com) or a Sigg (www.sigg.com) water bottle. Nalgene has also come out with HDPE (High-density polyethylene) bottles that are designed to be non-leaching.  They also set up a web site at www.nalgenechoice.com to help customers make comparisons of their bottles.

Not ready to ditch your favorite #7 bottle? Here are some things you can do to lower any potential health risks.

• Replace your bottle every six months or when it appears worn. Based on current research, PC is most likely to leach BPA after prolonged use.
• Do not wash your bottle in the dishwasher. Heat increases the likelihood of leaching. When you buy a new bottle, wash it with warm water and mild detergent. Let the bottle dry at room temperature.
• Do not leave your bottle in direct sunlight for a prolonged period of time.
• Do not use your bottle for hot liquids such as coffee or hot tea.
• Although you want to keep your bottle clean and bacteria-free, avoid strong detergents and bleach as they can facilitate leaching.

PREVENT A BINGE

Get Your Fill

48 cures for an empty stomach (and 2 to look forward to)

By:  Morgan Lord - Women's Health Magazine . . .  http://www.womenshealthmag.com/

When you're dieting, a growling tummy is like a wedding toast: The longer it lasts, the more dangerous it gets. But your hormones, not your gut, are really to blame for most binges. Ghrelin, which makes you hungry, and leptin, your primary appetite suppressor, are eternally battling it out. Preventing these hormones from going haywire is the key to reining in calories without always feeling ravenous. So dig in - - we're giving you 50 ways to fill up and conquer the growling beast that is your stomach.

1. Pack a packet Instant oatmeal beats out All Bran and Muesli for fullness factor. We love Quaker's Weight Control Maple and Brown Sugar - it tastes heavenly and has more fiber, protein, and whole grains than the regular variety.
2. Find berry treasure Raspberries are one of the most fiber-filled fruits, packing 8 grams into a cupful - a whopping 32 percent of your RDA. Add some to your cereal or yogurt.
3. Can the juice Whole fruit has a higher fiber content and makes you feel fuller than fruit juices, even those with pulp.
4. Make a dinner date A study found that women eat less than usual on dates (men tend to eat a lot more).
5. But don't eat by candlelight Dim light can trigger binge eating.
6. Better yet, make it a blind date It's worth a try - dine blindfolded and you'll eat 22 percent less food without missing it. Just watch out for the salad fork.
7. Bulk up Soluble fiber expands in your GI tract to make you feel full, so get your 25-gram RDA. That's a packet of oatmeal, two slices of whole-wheat bread, and 1 cup each of broccoli, edamame, and raw carrots.
8. Ignore diet labels One study found that after eating full-fat muffins, subjects were less hungry and ate less over the next 24 hours than after eating a fat-free version.
9. Hold your breath Just smelling a fresh-baked cupcake in the break room can induce the insulin secretion that makes you think you're hungry. Sight activates the appetite snowball too, so avert your eyes.
10. Down a multivitamin Research suggests that your body may compensate for a lack of nutrients by increasing your appetite so you'll eat more.
11. Save your bread Dodge the white wonder and go for whole wheat - it's 5.5 times more satisfying.
12. Meet meat One study found that people ate 441 fewer calories a day when following a 30 percent protein diet versus a 15 percent protein diet.
13. Eat like a cow Graze: Five evenly spaced, 350-calorie mini-meals a day will regulate your appetite and ward off sugar cravings caused by skipping meals.
14. Attempt ambidexterity Switch your fork to your nondominant hand - you'll eat much more slowly. That gives you time to recognize your couldn't-eat-another-bite feeling when it first sets in.
15. Skip soft drinks High-fructose corn syrup, the main sweetener in soda, doesn't spur insulin production to make the body process calories, nor does it trigger leptin, the hormone that tamps down appetite.
16. Trade your corkscrew for a bottle opener Participants in one study ate more food while drinking wine than while drinking beer.
17. Boost your bean count The musical fruit's high fiber content causes glucose to be released slowly into the bloodstream, preventing the sudden slumps that cause hunger spikes. Add garbanzos or black beans to soup or salad.
18. Shape up Wedge-shaped foods like pizza make it difficult to estimate proper portions. (No wonder the apple pie always goes so fast.)
19. Start with soup Have a cup of soup, such as chicken noodle or vegetable, before your entree - you'll feel fuller sooner and eat fewer calories overall.
20. But only one cup Served buffet style, diners ate 73 percent more soup without realizing it or feeling any fuller.
21. Bag the dried fruit Go for 2 cups of grapes over a quarter cup of raisins - both are 100 calories, but the grapes' water content feels more filling.
22. Dig pop culture Because it's mostly air, popcorn is twice as filling as a candy bar or peanuts, with fewer calories. We like Pop Secret 100-calorie packs.
23. Slurp a smoothie Make it with low-fat yogurt and loads of fruit for a satiety trifecta: protein (to decrease hunger), fiber (to fill you up without extra calories), and calcium (to help burn, not store, fat).
24. Whey your options Boost that smoothie with 1 to 2 tablespoons of whey powder. New studies suggest that in addition to a protein punch, whey may affect the hormones that make you feel full. In one study, participants who ate a liquid meal made with whey ate significantly fewer calories 90 minutes later than their counterparts.
25. Go cuckoo for cocoa Participants in one study were significantly more satisfied 30 minutes after they drank low-fat chocolate milk than they were after they drank soda.
26. Crunch on raw carrots Researchers in Ireland noted that carrots are more filling when they're uncooked. Bonus: A 1-cup serving has 3.6 grams of fiber.
27. Add avocado Your body burns carbohydrates in an hour or two, so toss a little healthy fat into the mix (avocado in salad, peanut butter on bread) to buy a few hours before the pangs hit.
28. Start a pack-a-day habit Chewing gum (sugar-free or regular) suppresses your desire for sweets. (If you prefer potato chips, spit out the gum - it may make a salty craving worse.)
29. Get nutty Nosh on pine nuts - they have the most protein of any nut or seed, and the pinolenic acid they contain stimulates two powerful hunger-suppressing hormones.
30. Listen to Norah Jones Eating while listening to mellow music slows you down. It takes 20 minutes for your stomach to tell your brain it's full - that's the first seven tracks of Come Away with Me.
31. Go beyond the pale White pasta and other foods made with refined flour cause blood sugar to drop and leave you hungry again in no time. Choose whole-wheat pasta and you'll be satisfied almost twice as long.
32. Ride a roller-coaster Nausea is responsible for a subsequent loss of appetite (bring your own barf bag).
33. Get hitched A study found that happy marriages lower the risk of metabolic syndrome, which could lead to overeating. Women in consistently dissatisfying marriages were about 3 times more likely to develop metabolic syndrome. Widows carried nearly 6 times the risk.
34. Find a new china pattern Research shows that blue is a natural appetite suppressant, so using blue plates, napkins, or placemats may make you eat more slowly and realize when you're full.
35. Re-paint your dining room beige Red, yellow, and orange hues stimulate appetite and make you eat more.
36. Be antisocial On average, people who eat with one other person consume about 35 percent more than when they dine alone; at a table of four, that figure rises to 75 percent more; if you're in a party of eight you'll nearly double your intake.
37. Enjoy your salad days According to one study, women who ate a 100-calorie salad before dinner consumed 12 percent fewer calories during the meal without trying to diet or limit their intake. The fiber in the greens probably helped.
38. Choose surf over turf Fish is more satisfying, per calorie, than lean beef or chicken, according to Dr. Susanna Holt's Satiety Index, a ranking of different foods' ability to satisfy hunger.
39. Live in your own private Idaho If you need starches, yams and white potatoes (with skin) are 7 times more filling than a croissant. Sorry, French fries don't count.
40. Practice patience Before you go for seconds, wait 20 minutes. Once the leptin kicks in, you might find you're already full.
41. Declare yourself perfect Accept your body and, according to a study at Ohio State University, you're more likely to eat healthily - and not for emotional reasons.
42. Request a doggy bag Wrap up half your meal to go before you take the first bite and you're likely to eat less. Study participants who were offered a portion and a half of a food consumed 43 percent more of it and ate 25 percent more calories in the meal overall.
43. Have a seaweed spritzer When you mix agar-agar, a fiber-rich thickening agent derived from seaweed, with fruit juice, it soaks up the liquid, making you full-full. Pick it up at Whole Foods Market.
44. Make some miso When your metabolism is dragging and your energy dips, you crave foods and drinks that give you a quick lift. New research reveals that protein-rich miso soup boosts metabolism.
45. Count sheep Sleep-deprivation leads to lower leptin levels and higher ghrelin levels, boosting your appetite. Try to get at least 7 hours tonight.
46. Have a cocktail with lunch Fruit cocktail, that is. Mixed fruit can curb a sweet tooth, and it has plenty of fiber, which helps regulate your blood sugar.
47. Eject the junk Science has proven that a food's tasty appearance can trump feelings of fullness. Ask the waiter to remove your plate before you scarf the rest of those fluffy mashed potatoes.
48. Turn up the heat Temperature is a satiety signal, and the cooler a room, the more people tend to eat - which is why restaurants often keep thermostats low.

And, in the not too distant future...
49. Chew on this London researchers found that moderate doses of the "feeling full" hormone pancreatic polypeptide reduces the amount of food eaten by 15 to 20 percent. They're working on a chewing gum, but a finished product is still a good 5 years down the line.
50. Pop a pill Italian scientists looking to make a more absorbent diaper lining ended up creating a cellulose pill that expands in your stomach to ward off hunger pangs for up to 7 hours. Look for it (pending safety trials) in May 2008.

WHAT'S IN FROZEN DINNERS
The Frozen Dinner
Freaked out by the weird stuff on the label? So were we.
Dan Ferber, Ph.D.  Reprinted from www.WomensHealthMag.com

Take a look at the ingredients list on your average frozen dinner and you're bound to feel like a preschooler in an advanced chemistry class. Why must there be so many bizarre additives in a Salisbury steak? For one, they enable your microwave to transform an icy block into something that looks, smells, and tastes relatively similar to fresh food. Some also ensure that a box of spaghetti and meatballs always tastes the same, whether it was made in Nebraska or North Carolina.

While some ingredients sound scary, they've all been deemed safe to eat by the FDA, says Manfred Kroger, Ph.D., professor emeritus of food science at Penn State. To find out exactly what we're eating, we asked a panel of experts to analyze a typical meal of chicken Parm with a side of broccoli and baked apples for dessert. You'll be as shocked as we were to discover that a few of the items lead double lives--as condom lubricants and explosives.

First, what you can see . . .

Chicken Breast
Unless the box reads chik'n, rest assured it's a real clucker, one that most likely grew up on a U.S. poultry farm. But that's about all you can know for sure. The chicken probably feasted on conventional grains, and unless the label says otherwise, the bird may have been treated with antibiotics to keep it healthy. The breading and batter contain flour, yeast, and oil--nothing unusual so far. Oleoresin paprika (paprika that's oil-soluble and easily dissolves in sauce) adds flavor and color. And while Grandma's recipe calls for dredging your chicken breast in egg to make the breading stick, the food industry uses guar gum instead. (Eggs can become contaminated easily and are more expensive than guar gum.) Made from the guar bean, a major crop in India and Pakistan, it has thickening properties that also help make paper, oil-drilling fluid, and explosives. Bam!

Pasta and Sauce
Just like most pasta, these noodles are made of semolina flour, water, and egg whites. And the sauce contains the usual: diced tomatoes and tomato juice, most likely from Ohio, Indiana, or California, where many tomato-processing companies are located.

Broccoli
The veggie's birthplace varies depending on when and where it's in season, freshest, and cheapest--if it's July, it could be Maine; September, California; December, South America. Immediately after harvest, the produce is blanched and flash-frozen, which preserves nutrients.

Apples
Like broccoli, apples come from wherever they're ripe. Because cooked apples turn a nauseating gray or brown color when frozen, they're treated with ascorbic acid (vitamin C) and citric acid (the chemical compound that makes a lemon sour). This prevents the apples from reacting with oxygen so they maintain their golden hue.

And now, what you can't . . .

Butylated Hydroxytoluene (BHT)
This preservative keeps the oil used to fry the chicken from going rancid. The FDA says it's safe, but the Center for Science in the Public Interest, a U.S.-based advocacy group, recommends trying to avoid it because animal studies have produced conflicting results. Some have linked the chemical with increased cancer risk, while others have found a decreased risk.

Cheese Culture
A spin doctor's way of saying "bacteria." Not the kind that make you sick, but harmless types of bugs, like lactococcus, lactobacillus, and streptococcus, which turn milk into curds, whey, and eventually cheese.

Disodium Inosinate/Guanylate
Flavor enhancers that work like MSG. While they have no flavor on their own, these sodium-based additives stimulate your taste buds, making them more sensitive to meaty and savory flavors.

Ethyl Alcohol
The same stuff in your chardonnay. A minuscule bit dissolves the vanilla flavoring in the apple dessert. (It works a lot like the alcohol in vanilla extract.)

Polysorbate 80
It pops up in shaving cream and cosmetics. In your dinner, it keeps oil-based flavorings from separating so your food doesn't dissolve into greasy slop when you nuke it.

Propylene Glycol
A cousin of antifreeze (yes, antifreeze) that's also found in condom lubricants (yum). But no worries: It's nontoxic, and only a tiny amount is used. This FDA-approved chemical keeps the oils and fats used in frying, as well as other ingredients, from gunking up.

Sodium Aluminosilicate
A white powder mined from rocks such as feldspar and zeolite. It's listed as an ingredient in the dried sweet cream, where it likely is used to stop the powdered cream from getting lumpy, although it's hard to know for sure, as most product recipes are top-secret.

Soy Protein Isolate
A powdered product made from soy flour, it thickens the pasta sauce and enhances the texture so it doesn't turn into a watery mess.

Sugars
Of the 75 different ingredients listed, 12 are a form of sugar: dextrose, molasses, corn syrup, maltodextrin, and high-fructose corn syrup, to name a few. Why so much sweet stuff? Sugar is part of several ingredients--the sauce, the apple crisp, etc., but the form of sugar used may vary, from sucrose to, say, corn syrup: The manufacturers list all of the possible ingredients so they don't have to reprint the box if substitutions are made. For a real sense of how much sugar is in the total meal, look at the nutrition facts label, not the ingredients list.

Summertime Food Finds
Submitted by:  Kristine

Blue Bunny Light Superfruit Yogurt
http://www.bluebunny.com

Super fruits are exotic and well-known fruits that experts have identified as naturally packed with antioxidants and other important phyto-nutrients. In addition to traditional fruits such as blueberries and raspberries that possess high levels of antioxidants, exotic super fruits possess powerful phyto-nutrients and some of the highest levels of antioxidants in the world. Many of these exotic fruits such as Pomegranate, Acai, Black Currant, and Lingonberry have only recently emerged in the U.S. marketplace, but have gained quick renown for their unique tastes and healthy benefits. Blue Bunny Light Superfruit flavors feature a combination of traditional and exotic super fruits, which are super-charged by nature with powerful antioxidants!

Flavors:
White Cranberry Strawberry
Pomegranate Cherry
Black Currant
Pomegranate Blueberry
Raspberry Acai Berry
Raspberry Cranberry

Nutritional Information
100cal - 0gfat - 0gfiber - <15g carbs - <11g sugar - 7g protein = 2 points

First impressions: I have tried a few of these flavors and so far, so good. The white cranberry strawberry is my favorite. It's a little thicker than some of the other flavors, somewhat similar to the texture of the custard style Yoplait yogurts.  Even though it's one more point, I've given up my Dannon Light & Fit in favor of these yogurts.

Celestial Seasonings Zingers to go
http://www.celestialseasonings.com

Stevia-sweetened, 0-calorie, on-the-go packets of caffeine-free green and herbal tea. Just rip one open and add to your water bottle.

100% Natural This product contains all-natural ingredients and flavors, and no artificial colors or preservatives. 

Flavors:
Blueberry Splash Green Tea
Peach Delight Green Tea
Tangerine Orange Wave Herb Tea
Wild Berry Chill Herb Tea

Wishbone Bountifuls Dressings
http://www.wish-bone.com/Delicious-Dressings.aspx

Try the new Wishbone Bountifuls dressings for an entirely new kind of dressing that will inspire your salad eating experience. These vinaigrette dressings are brimming with chunks of real fruit or vegetables.

The best part? They all have 35 calories or less and less than 1g fat per serving (2 Tbsp) 

Flavors:
Berry Delight
Hearty Italian
Tuscan Romano Basil
Santa Fe

First impressions: I saw these for the first time at Meijer stores this week and tried the Santa Fe and the Tuscan Romano Basil. They are incredible. The Santa Fe was great on my steak fajita salad and the Romano Basil is outstanding on a bed of fresh spinach and mushrooms. The only downside is that with the chunks of vegetables (which make it better) I do use more than 2 Tbsp for a dinner salad. But with a points value of 0-1 for a serving, you can get away with that. They are a little pricey, around $3.50/bottle, but what salad dressing isn't?

Breyers Double Churn Free Ice Cream
http://www.icecreamusa.com/products/index.cfm?c=14&b=1

Who knew fat free ice cream could be this rich and creamy? Breyers has just added four new flavors of their Double Churn Free line of fat free ice cream! They are: Chocolate Cookies & Cream, Chocolate Fudge Brownie, Mint Fudge, and Strawberry.  One half cup serving has between 90-110 calories, NO FAT, and 3-4g fiber! The Strawberry and Chocolate Fudge Brownie are 1 point/serving, the Mint Fudge and Chocolate Cookies & Cream are 2 points/serving. What a great summer treat!

Recipe Corner
Submitted by:  Diana
Recipes from http://www.eatbetteramerica.com

100 Calories or Less for Starters

Basil- and Crabmeat-Topped Cucumbers
Fresh and fabulous! That's what guests will say as they nibble on these seafood appetizers.

 Prep Time:40 min
Start to Finish:40 min
makes:36 appetizers

1          medium English (seedless) cucumber
1          package (3 oz) cream cheese, softened
2          tablespoons mayonnaise or salad dressing
1/4        cup chopped fresh basil leaves
2          tablespoons finely chopped red onion
2          teaspoons grated lemon peel
1          cup frozen cooked crabmeat (from 6-oz package), thawed, drained and flaked
2          tablespoons capers, if desired
           Small basil leaves or chopped fresh basil, if desired

1.  Score cucumber lengthwise with tines of fork if desired. Cut into 36 (1/4-inch) slices.
2.  In small bowl, beat cream cheese with electric mixer on low speed until creamy. Beat in mayonnaise until well blended. Stir in chopped basil, onion, lemon peel and crabmeat.
3.  Spread or pipe about 1 teaspoon crabmeat mixture on each cucumber slice. Sprinkle with capers. Garnish with basil leaves.

Nutritional Information:  1 Serving: Calories 20 (Calories from Fat 15); Total Fat 1 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 20mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 1g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 0%

Exchanges:  Carbohydrate Choices: 0 
*Percent Daily Values are based on a 2,000 calorie diet.

Bell Pepper Nachos
Bright colors, melted cheese and a bit of spice make these nachos a healthy hit. No one will ask about the chips.

Prep Time:15 min
Start to Finish:15 min
makes:6 servings

1/2        green bell pepper, seeded, cut into 6 strips
1/2        red bell pepper, seeded, cut into 6 strips
1/2        yellow bell pepper, seeded, cut into 6 strips
1/2        cup shredded reduced-fat Monterey Jack cheese (2 oz)
2          tablespoons chopped ripe olives
1/4        teaspoon crushed red pepper flakes

1.  Cut bell pepper strips crosswise in half. In ungreased broilerproof 9-inch pie pan or ovenproof serving dish, arrange pieces close together. Sprinkle with cheese, olives and red pepper.
2.  Set oven control to broil. Broil peppers with tops 3 to 4 inches from heat about 3 minutes or until cheese is melted.

Nutritional Information:  1 Serving: Calories 40 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 5mg; Sodium 105mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 2g Percent Daily Value*: Vitamin A 10%; Vitamin C 30%; Calcium 8%; Iron 0% Exchanges: 0 Other Carbohydrate; 1/2 Vegetable; 1/2 Fat Carbohydrate Choices: 0 
*Percent Daily Values are based on a 2,000 calorie diet.

Roasted-Garlic Bean Dip
Love hummus? The same flavors with a change in beans makes an easy-make dip that takes only 10 minutes to make.

Prep Time:10 min
Start to Finish:1 hr 10 min
makes:8 servings (1/4 cup each)

1          medium bulb garlic, unpeeled
2          teaspoons olive or canola oil
1          can (15.5 oz) great northern beans, drained, reserving 2 tablespoons liquid
3          tablespoons lemon juice
1/4        teaspoon salt
            Chopped fresh parsley
            Assorted raw vegetables

1.  Heat oven to 350 degrees F. Cut 1/2 inch from top of garlic bulb to expose cloves. Drizzle oil over garlic bulb; wrap securely in foil. Bake 50 to 60 minutes or until garlic is soft when pierced with a knife; cool slightly.
2.  Into food processor, squeeze soft garlic out of cloves. Add beans, reserved bean liquid, lemon juice and salt. Cover; process until uniform consistency.
3.  Spoon dip into serving dish. Sprinkle with parsley. Serve with vegetables.

Springtime Deviled Eggs
A plate of deviled eggs gets rave reviews when served to family and friends.

Prep Time:15 min
Start to Finish:15 min
makes:12 servings
 
6          hard-cooked eggs
3          tablespoons mayonnaise or salad dressing
1          tablespoon finely chopped red bell pepper
1          tablespoon finely chopped green onion
1          teaspoon yellow mustard
1/4        teaspoon salt

1.         Cut eggs lengthwise in half. Scoop yolks from eggs into medium bowl; mash with fork. Stir remaining ingredients into yolks.
2.         Fill egg whites with egg yolk mixture, heaping lightly. Cover and refrigerate up to 24 hours.

Nutritional Information:  1 Serving: Calories 60 (Calories from Fat 50); Total Fat 5g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 105mg; Sodium 105mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars 0g); Protein 3g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 0%; Iron 0% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 1/2 Medium-Fat Meat; 1/2 Fat Carbohydrate Choices: 0 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 oz-equivalents Meat & Beans

Under 200 Calories

Baked Salmon with Mango Salsa
Fresh tropical and southwestern flavors mingle in a sensational three-ingredient mango salsa

Prep Time:10 min
Start to Finish:30 min
makes:8 servings

1          large salmon fillet (about 2 lb)
1/2        cup lemon juice
2          ripe medium mangoes, cut in half lengthwise, seed removed and diced (2 cups)
2          teaspoons chopped jalapeno chili
1/2        cup chopped fresh cilantro

1.  Heat oven to 400 degrees F. Spray 13x9-inch pan with cooking spray.
2.  Cut salmon fillet into 8 serving pieces. Place salmon in pan. Drizzle 1/4 cup of the lemon juice over salmon.
3.  Bake 15 to 20 minutes or until salmon flakes easily with a fork.
4.  Meanwhile, in medium glass or plastic bowl, mix mangoes, chili, cilantro and remaining 1/4 cup lemon juice. Serve over salmon.

Nutritional Information:  1 Serving: Calories 170 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 65mg; Sodium 60mg; Total Carbohydrate 10g (Dietary Fiber 1g, Sugars 7g); Protein 21g Percent Daily Value*: Vitamin A 10%; Vitamin C 35%; Calcium 0%; Iron 4% Exchanges: 1/2 Fruit; 0 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1/2 c Fruits, 3 oz-equivalents Meat & Beans

Chili-Lime Grilled Salmon
Global taste explodes in this terrific wet rub - it's a little Indian, a little Southwest, a little Latin and very big in flavor.

Prep Time:30 min
Start to Finish:30 min
makes:4 servings
 
1          teaspoon ground coriander
1/2        teaspoon sugar
1/4        teaspoon chili powder
1/4        teaspoon ground cumin
2          teaspoons lime juice
1          salmon fillet (1 lb)
4          lime wedges

1.  Heat gas or charcoal grill. In small bowl, mix all ingredients except salmon and lime wedges. Spread mixture over salmon.
2.  Place salmon, skin side down, on grill rack over medium heat. Cover; cook 10 to 14 minutes, without turning, until fish flakes easily with fork. Serve salmon with lime wedges.

Nutritional Information:  1 Serving: Calories 140 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 65mg; Sodium 60mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 0g); Protein 21g Percent Daily Value*: Vitamin A 4%; Vitamin C 4%; Calcium 0%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 3 Lean Meat Carbohydrate Choices: 0 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans

Haddock with Lemon-Pepper Vegetables
Impressive enough for company, this simple-to-fix fish recipe is low in fat and calories. Who could ask for more?

Prep Time:35 min
Start to Finish:35 min
makes:4 servings 

1          lb haddock, tilapia or other medium-firm fillets, 1/2 inch thick
1          can (14 oz) chicken broth
1          small red onion, cut lengthwise in half, then cut crosswise into thin slices
2          teaspoons lemon-pepper seasoning
1/2        teaspoon dried dill weed
1          bag (1 lb) frozen baby peas, carrots, snow peas and baby cob corn (or other combination), thawed
2          tablespoons cornstarch
           Hot cooked fettuccine, if desired

 1.  Cut fish into 4 serving pieces; set aside.
2.  Reserve 2 tablespoons of the broth. In 12-inch nonstick skillet, stir together remaining broth, the onion, lemon-pepper seasoning and dill weed. Heat to boiling; reduce heat. Cover; simmer about 3 minutes or until onion is tender.
3.  Stir in vegetables. Arrange fish in vegetable mixture. Heat to boiling; reduce heat to medium. Cover; cook about 4 minutes or until fish flakes easily with fork.
4.  Carefully remove fish from skillet, using wide slotted spatula. In small bowl, stir together reserved 2 tablespoons broth and the cornstarch; stir into vegetable mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Serve fish and vegetables over fettuccine.

Nutritional Information :  1 Serving: Calories 200 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 60mg; Sodium 760mg; Total Carbohydrate 18g (Dietary Fiber 4g, Sugars 6g); Protein 27g Percent Daily Value*: Vitamin A 210%; Vitamin C 8%; Calcium 6%; Iron 10% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 3 Very Lean Meat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans, 3/4 c Vegetables

Spinach-Filled Fish Rolls
Discover a whole new way to roll up color and flavor in good-for-you fish.

Prep Time:10 min
Start to Finish:30 min
makes:4 servings  

1          lb sole, orange roughy or flounder fillets
1 1/2     cups firmly packed spinach leaves
1/4        teaspoon garlic salt
1/3        cup fat-free mayonnaise or salad dressing
1/2        teaspoon Dijon mustard
1/4        cup garlic-flavored croutons, crushed
            Lemon wedges, if desired

1.  Heat oven to 400 degrees F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. If fish fillets are large, cut into 4 serving pieces.
2.  Place spinach on fish; sprinkle with garlic salt. Roll up each fillet, beginning at narrow end. Place rolls, with points underneath, in baking dish. In small bowl, mix mayonnaise and mustard; spoon onto each roll. Sprinkle with croutons.
3.  Bake uncovered 15 to 20 minutes or until fish flakes easily with fork. Serve with lemon wedges.

Nutritional Information :  1 Serving: Calories 120 (Calories from Fat 20); Total Fat 2 1/2g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 5g (Dietary Fiber 0g, Sugars 2g); Protein 20g Percent Daily Value*: Vitamin A 20%; Vitamin C 2%; Calcium 2%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat Carbohydrate Choices: 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans

Under 300 Calories

Cajun Oven-Fried Chicken and Roasted Vegetables
"Oven-frying" the chicken in this recipe gives a nice crispy texture without the added fat of traditional deep-frying. From eatbetteramerica.

Prep Time:25 min
Start to Finish:50 min
makes:6 servings 

Chicken
1 1/2     cups corn flakes cereal
1          egg white
1          teaspoon water
6          boneless skinless chicken breasts (about 1 1/2 lb)
1          teaspoon Cajun seasoning

Roasted Vegetables
2          medium red, orange and/or yellow bell peppers, cut into 1/2-inch-wide strips
1          medium sweet onion (Maui, Texas Sweet or Walla Walla), cut into thin wedges
1          bag (14 oz) Green Giant Select frozen whole green beans
1          tablespoon olive oil
1          teaspoon Cajun seasoning
1/4        teaspoon salt 

1.  Heat oven to 450 degrees F. Line 13x9-inch pan with foil; spray with cooking spray. Spray another 13x9-inch pan with cooking spray.
2.  Place cereal in plastic bag or between sheets of waxed paper; crush with rolling pin. Place crushed cereal in small bowl. In another small bowl, beat egg white and water with fork until frothy.
3.  Dip chicken breasts into egg white mixture; sprinkle with 1 teaspoon Cajun seasoning. Roll chicken in cereal to coat; place in foil-lined pan. In second pan, toss roasted vegetable ingredients to coat.
4.  Place both pans in oven; bake 18 to 23 minutes, stirring vegetables once halfway through baking time, until juice of chicken is clear when center of thickest part is cut (170 degrees F) and vegetables are crisp-tender.

High Altitude (3500-6500 ft): No change.

Nutritional Information:  1 Serving: Calories 220 (Calories from Fat 60); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 410mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 5g); Protein 27g Percent Daily Value*: Vitamin A 35%; Vitamin C 70%; Calcium 4%; Iron 20% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 1 Vegetable; 3 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 3/4 c Vegetables

Chicken and Strawberry-Spinach Salad
Bright greens and red strawberries come together in a whirlwind of color and flavor in this main-dish salad.

Prep Time:30 min
Start to Finish:30 min
makes:4 servings  

Strawberry Dressing
3          tablespoons apple juice
2          tablespoons strawberry spreadable fruit
2          tablespoons balsamic vinegar

Salad
1          lb boneless skinless chicken breasts
8          cups bite-size pieces spinach
1          cup fresh strawberries, stems removed and strawberries cut in half
3          tablespoons crumbled Gorgonzola cheese
2          tablespoons chopped walnuts

1.  In small bowl, mix all dressing ingredients until blended; set aside.
2.  Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170 degrees F). Remove chicken to cutting board.
3.  Add dressing to skillet; stir to loosen any pan drippings.
4.  Cut chicken into slices. Among 4 plates, divide spinach. Top with chicken, strawberries and cheese. Drizzle with dressing. Sprinkle with walnuts.

Nutritional Information:  1 Serving: Calories 250 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 200mg; Total Carbohydrate 14g (Dietary Fiber 3g, Sugars 10g); Protein 29g Percent Daily Value*: Vitamin A 110%; Vitamin C 70%; Calcium 10%; Iron 15% Exchanges: 1/2 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 3 oz-equivalents Meat & Beans, 1/4 c Fruits, 1 c Vegetables

Feta-Topped Chicken
Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational!

Prep Time:10 min
Start to Finish:25 min
makes: 4 servings

4          boneless skinless chicken breasts (about 1 1/4 lb)
2          tablespoons balsamic vinaigrette dressing
1          teaspoon Italian seasoning
1/4        teaspoon seasoned pepper blend
1          large plum (Roma) tomato, cut into 8 slices
1/4        cup crumbled feta cheese (1 oz) 

1.  Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2.  Broil with tops 4 inches from heat about 10 minutes, turning once, until chicken is no longer pink when centers of thickest pieces are cut. Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.

High Altitude (3500-6500 ft): Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.

Nutritional Information:  1 Serving: Calories 220 (Calories from Fat 80); Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 90mg; Sodium 260mg; Total Carbohydrate 3g (Dietary Fiber 0g, Sugars 3g); Protein 33g Percent Daily Value*: Vitamin A 10%; Vitamin C 4%; Calcium 6%; Iron 8% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 0 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 4 oz-equivalents Meat & Beans, 1/4 c Vegetables

Grilled Greek Chicken Sandwiches (Cooking for 2)
Speed your way to a great-tasting Greek sandwich seasoned with lemon and oregano. It's better than take-out!
Prep Time:30 min
Start to Finish:30 min
makes:2 sandwiches 

Cucumber Sauce
1/4        cup Yoplait Original Fat Free plain yogurt
1/3        cup finely chopped seeded cucumber
1          medium green onion, sliced (1 tablespoon)
1          teaspoon grated lemon peel
            Dash salt and pepper

Sandwiches
2          teaspoons lemon juice
1          teaspoon olive or vegetable oil
1/4        teaspoon dried oregano leaves
            Dash salt and pepper, if desired
2          boneless skinless chicken breasts (4 oz each)
1          pita (pocket) bread (6 inch), cut in half to form pockets
1          small tomato, sliced
2          thin slices red onion

1.  Heat gas or charcoal grill. In small bowl, mix sauce ingredients. Set aside. (Sauce may become watery if it stands longer than 30 minutes.)
2.  In another small bowl, mix lemon juice, oil and oregano. Brush lemon mixture over chicken, coating all sides. Sprinkle with salt and pepper.
3.  Place chicken on grill. Cover grill; cook cook over medium heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170 degrees F). Wrap pita halves in foil; place on grill 1 to 2 minutes or until warm.
4.  Place chicken, tomato and onion inside pita pockets. Top with sauce.

High Altitude (3500-6500 ft): No change.

Nutritional Information:  1 Serving: Calories 290 (Calories from Fat 60); Total Fat 7g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 75mg; Sodium 340mg; Total Carbohydrate 23g (Dietary Fiber 2g, Sugars 7g); Protein 33g Percent Daily Value*: Vitamin A 15%; Vitamin C 15%; Calcium 15%; Iron 10% Exchanges: 1 Starch; 1/2 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 1/2 
*Percent Daily Values are based on a 2,000 calorie diet.

MyPyramid Servings 1 tsp Fats & Oils, 1 oz-equivalents Grains, 3 oz-equivalents Meat & Beans, 1/2 c Vegetables

NOTE:
Our Recipe Page on our website is being updated.  If you have a recipe you would like to submit to be included, please send to foww@tx.rr.com.  Check out our recipes at...... http://home.roadrunner.com/~foww/Recipes/recipes.htm

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