Friends of Weight
Watchers Newsletter
Friends of Weight
Watchers Newsletter
| Volume 3 Number 5 | |
| November/December, 2007 |
Newsletter Editor: Diana |
Can you believe it.....another Holiday Season is upon us. Time for us to stop and think about all the things we have to be thankful for. I'm thankful for this wonderful group of people who are devoted to leading a healthier lifestyle. It is so rewarding to see how we all share our trials and our successes in this group. I think you won't find more support and encouragement in any other WW group.
This is the season when we are most stressed out and temptation is around every corner. With determination we can survive all the family gatherings and tables lovingly filled with all kinds of food and goodies. Just remember, you can still enjoy your holidays through planning and preparation. Use those WPA's. Remember portion control....a tablespoon of stuffing can be just as satisfying as a half cup and won't eat up all your points.
I wish you all a wonderful Thanksgiving and a joyful Holiday season. I'm looking forward to a grand 2008!
Hugs,
Diana, Group Leader
Halloween
Challenge "Biggest Losers"
(Loss of 10 lbs or more)
Leela..................19.5 lbs
JoAnn................18.0 lbs
Kiti.....................15.0 lbs
Granny Jane.......14.2 lbs
Dawn..................13.4 lbs
Pat.....................10.0 lbs
Congratulations to all who reported every week!
Join now.....
2007 Holiday
Challenge - 10/28 thru 12/21
2008 Challenge Schedule
Valentine Day Challenge - 12/28 thru 2/15
Easter Challenge - 2/15 thru 3/28
Memorial Day Challenge - 3/28 thru 5/30
Independence Day Challenge - 5/30 thru 7/4
Labor Day Challenge - 7/4 thru 8/29
Halloween Challenge - 8/29 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.
Good Websites on "Holidays, Stress and Eating"
Submitted by: Susan
Nervous noshing
causes holiday weight gain
http://www.bcm.edu/news/item.cfm?newsID=173
Women prone to
stress-eating during holidays
http://www.msnbc.msn.com/id/16264164/
Holiday stress pushing more women to comfort eating, study shows
http://www.boston.com/news/local/rhode_island/articles/2006/12/17/holiday_stress_pushing_more_women_to_comfort_eating_study_shows//
Holiday Stress
http://www.med.umich.edu/1libr/aha/umstress05.htm
Holiday Stress Survival Kit
http://depression.about.com/cs/holidayblues/a/holidaystress.htm
Holiday Stress Can Impact Eating Habits
http://missourifamilies.org/features/nutritionarticles/nut158.htm
Holiday Stress
http://www.ahealthyme.com/topic/holidaystress
Beat Holiday Stress
http://www.webmd.com/content/article/11/1674_51166.htm
Hitting That Big Old Wall
How to Keep Going When You Feel Like Stopping --
By Julie Isphording, Olympic Marathoner
From:
http://www.sparkpeople.com/resource/motivation_articles.asp?id=188
Just about everyone has heard of the "Wall," as in "hitting the wall." And lots
of us - in running and in life - have run straight into it. Head on.
A wall is the point in a race (or in life) where you're used up. You're
officially done. You feel as if you are draining away into a little puddle on
the ground. Your legs don't respond to the word "go." You vow never to do this
again.
Although I hope you never have a wall get between you and a goal, here are some
tricks I've learned from running that can help you get over your own wall when
it's in the way:
*Keep going regardless*
Promise yourself that, no matter what, you will press on, even if you are
walking, crawling, or puttering. In the Boston Marathon in 1993, I was running
so slowly to the finish that I felt like I was actually going backwards. Stay on
your feet. Eyes straight ahead. Move.
*Don't think*
Just go. Do not dwell on how overwhelmingly awful you feel. Focus on the
cheering crowds, your friends and family waiting at the finish, the cool water,
the trees... anything.
*Try bribery*
Tell yourself, "Self, when I get done with this, I'm going to buy you a new
car, a new house, whatever you want."
*Word-watch*
Watch the negative words and thoughts. Think instead about all the successes you
have had. How about all those hills you conquered? All those long workouts you
endured? You are a great person. Relish those thoughts.
*Negotiate with yourself*
Give yourself permission to simply go to the next water stop, or to the next
milestone, or even just the end of the day. Keep repeating that strategy until
you see the finish line. Just one more mile before you say one more mile!
If it was easy, everyone could do it. You are the one who will make it. And
don't forget the finish line pose!
What is metabolism?
If your body were a car and your food were gasoline, then metabolism would be the process of burning that gasoline in order to drive, i.e. metabolism is the process of making your body go.
Even when you are at rest, your body still operates at 60-70 percent energy, kind of like a car idling. You need that much energy just to keep your heart beating, your temperature moderated, and your lungs filling and emptying, among other things.
If you increase your metabolism, you increase the amount of energy (calories) burned when at rest, or when moving. So to rev it up, put your foot down and accelerate with these simple tips!
2. Some
like it hot
And even
if you don't, you might want to try a little spice for the sake of your
metabolism.
Cayenne
pepper is thought to stimulate metabolism for at least ten minutes after you eat
it. A couple of teaspoons of chili pepper or chili powder have a similar effect
by raising your body temperature and helping you to burn calories faster. Even
mustard has been shown to increase metabolism when added to a meal.
If you
prefer less dramatic spices, try ginger. You can add this root vegetable to
stir-frys and other meals by grating or dicing it into the mix. Dried and ground
ginger can also be added to meals and used in sweet foods such as gingerbread.
However, if you're watching your weight, cakes and cookies (even ones with
ginger in them) are best avoided. Boil the fresh root and turn it into a cup of
tea instead!
4. H2O to go
Most of
the body's chemical reactions take place through the medium of water, so to keep
things ticking you need to keep your water levels up.
One study
conducted by researchers in Berlin
suggests that water intake may actually increase metabolic rate. The metabolic
rates of those involved in the study increased by 30 percent after drinking
approximately 17 ounces of water.
5. Pick up the pace...then drop it
Exercise
in general will improve metabolism but changing the pace can increase the
effect. Did you know that interval training can help you to burn more calories
than a regular moderately paced exercise, such as jogging? Many gyms have
classes in circuit training or interval training, but you can also interval
train on your own.
Interval
training is simply a short burst (up to three minutes) of accelerated exercise,
such as a sprint, or a fast stair-climb, followed by a slower, easier pace of a
similar exercise, followed again by the accelerated exercise, and then by a slow
pace, and so on. The slow paced "interval" gives you time to recover and recoup
energy which enables you to exert more energy in the fast interval (and overall)
than you could if exercising at a consistent pace. Thus, your metabolism has
even more chance to improve.
6. Something fishy
Not all
fats are bad, indeed, some can help increase your metabolism. Omega-3 fats have
been shown in several studies to help overweight people burn more calories.
Fish is a
great way to get a healthy dose of omega-3 fat. To boost metabolism, try eating
fish at least twice a week. Grill or oven-bake fish fillets as a main meal, or
toss some tuna or salmon into a salad for lunch.
FOWW Tunes List -
Songs To Get Your Body Moving
Submitted
By: Chelsea
We all have songs that seem to make our bodies start moving...whether it is dancing, walking, a cardio workout, biking, jogging or just playing around, having music on makes you want to move. This list is compiled of some songs that can perk up your mood and get you moving. Try them out. If you like one, two or all of them, download them onto your iPod or perhaps make a CD...turn up the music on your stereo or plug in those earphones and GET MOVING! If you have a particular song that gets your body moving please submit it to Chelsea at FOWWMAIL@aol.com for consideration to be placed on a future newsletter,
Tunes List
Exercise
and Fitness Tips
Submitted By:
Chelsea
The holidays have arrived and for most of us exercise is one of the first things that we stop doing in order to make room for other impending tasks. Many of us try to remain focused on our healthy lifestyle that we are doing our best to achieve, but that doesn't always go as planned. Trying to remain active and making the activities or tasks you are conquering part of an exercise plan can be helpful in supporting this healthy lifestyle we've embarked upon.
Shopping (who doesn't shop during the holiday season?) can be adjusted by several different ways. When parking at the mall or in a large parking lot/garage, park as far as possible from the entrance and take advantage of that extra bit of walking to and from the car to the entrance. If parking in a garage, park at the very top level and take those stairs down and back up when you're finished shopping (that is if your armful of bags will allow). When in the mall, skip the escalators/elevators and walk up those staircases...do not do this if you are pushing a stroller.
To get in some extra strength-training...try some leg lifts while taking out boxes and putting away boxes of holiday decorations. Make sure when your are lifting the boxes you are lifting with your legs (a squatting type motion) and not bending from your back to the ground and lifting up. Do a few squats with each box and you will give those legs a wonderful workout by the time you have finished. And if you make trips up and down stairs from an attic or from a basement storage area try to do it all at once so it is a steady up and down, which is almost as if you are doing a workout on the Stairmaster machine.
While baking and present wrapping try to stand while doing these activities and do calf raises. Standing on both legs or you can also do one leg at a time (using the counter or table for balance) and alternate each leg after 10 raises. Lift your body up by pushing your heel up off the floor, raising your body up and placing your weight on the ball of your foot, and then place your foot back down flat on the ground - which is one calf raise. Try to do several sets of 10 repetitions throughout working on your given task.
Please always keep your health and physical abilities in mind - do not overexert yourself or attempt any of the above tips if you are unsure if you are able to do so or not. It is best to always check with your doctor before starting any new exercise program or activity that you have not attempted before.
If you have a favorite exercise or fitness tip please submit it to Chelsea at FOWWMail@aol.com and it will be considered for a future newsletter.
Portion Primer
Submitted by: Diana
Paring down portions is a sure-fire way to cut calories, but figuring out what a healthy serving is can be tough thanks to the super-sized meals and snacks we've all become accustomed to. Research has shown that restaurant portions have grown considerably in the last few decades. In fact, a study from New York University found that fast food items are now up to five times larger than their original versions. Unfortunately, you can't lose weight without paying attention to portions. So, how can you make sure you're eating a healthy amount each time you sit at the table? Try these portion pointers:
Go halfsies. Many people who eat out are shocked by the size of their dish--there can be two or three servings on one plate. And yet, despite their initial reaction, they continue to eat well past the point of being comfortable. That's because of all the eat-more triggers, such as music, lighting and even the size of your plate. So ask for a take-home box when your food is first delivered, and place half into the container for another day.
Order an appetizer. Another option when you're eating out is to select an appetizer for your main course. These days, appetizers are closer in size to what an entree should be, so feel free to have one for your main meal.
Be a label reader. It can be easy to overdo it with packaged foods because you may consider an entire bag one serving. Make sure to check the serving size on the label, and then do the math: Multiply the fat, calories and other nutritional info by the number of servings to determine how much that bag will really cost you.
Buy smart. Manufacturers are offering more portion-friendly products, like 100-calorie packs of cookies, chips and crackers. It's a great way to enjoy a tasty snack without having to worry about going overboard.
Think small. You can help your appetite adjust to healthier portions by retraining your eye. Serve food on smaller plates so meals and snacks don't look skimpy....
Hit a weight-loss plateau?
When you first start to lose weight, you're on a
roll - nothing can stop you. Week after week, pound after pound drops off, and
the more you lose, the more motivated you get. You're in weight-loss heaven!
"Whoever said this was hard?" you ask yourself. "It's as easy as [eating] pie!"
But then one day when you step on the scale, anticipating your next pound-punching record, something is very wrong. The numbers haven't budged! And it's not because your scale is broken. No, the inevitable has happened - you've hit a weight-loss plateau.
The plateau stage in a weight-loss journey can be tough - but you shouldn't give up. Dietitian Boris Kazakov has these six simple tips to help you break through.
If you've hit a weight-loss plateau, now's a good time to take a close look at the way you've been eating lately. Maybe you just need to get back to basics:
A sluggish metabolism can mean slow weight loss.
Speeding up your metabolism is one way to burn those waist-expanding
calories faster. Although genetics plays a part in determining your metabolism, you can give yours a kick-start by changing the way you eat. If you're usually a "three meals a day" kind of person, try Boris' recommendation of eating four to five small meals and/or snacks per day instead.
"Eating regularly keeps your metabolism fired up and helps to stabilize your blood sugar throughout the day," says Boris.
Keeping your blood sugar levels stable also means that you're less likely to suffer those diet-wrecking sugar cravings! And keeping on track with your healthy eating is good news for beating your plateau!
Of course, four to five meals per day doesn't mean eating four or five times the amount of food. You still need to stick within the same calorie limits, but replace those super-sized, snooze-inducing main meals with a series of smaller dishes.
If hunger pangs are constantly gnawing at your insides, it can be very hard to stick to your planned healthy meals. And if you're not making good food choices, a plateau can be hard to overcome.
Letting yourself get hungry is like dangling a piece of raw meat in front of a grizzly - downright dangerous! Hunger can make your willpower and resolve disappear faster than you can stuff three iced doughnuts into your mouth, making a plateau difficult to beat.
Boris suggests combating hunger by including a larger serving of protein in your meals, such as lean meat, skinless chicken, fish, legumes or tofu. Protein works wonders to fill you up - and keeps you feeling full for longer. By making sure that each of your meals contains some protein, you just might find that you really don't need that doughnut after all.
Including protein in your snacks is also wise. For a filling snack, try low-fat yogurt, low-fat cheese or cottage cheese, a small can of tuna (water-packed), or a fruit smoothie made with low-fat milk and your choice of fresh fruit.
Don't forget to balance out your meals with whole-grain carbohydrates, healthy fats, and plenty of fruits and vegetables.
Boring? If you do the same exercise day-in, day-out, it's easy to get bored. Disinterest in exercise can easily cause your weight to plateau. On the other hand, mixing up your exercise activities can really get your weight moving again.
Changing your exercise routine can be as simple as trying something new. How about working out with the help of a personal trainer for a month? Or swap one of your usual walking sessions for a yoga class.
You can also boost your exercise by picking up your pace, exercising longer, or by doing more exercise sessions each week.
The idea is to surprise your body by varying your routine regularly. Trying new things will also give you something to look forward to and help you break through your plateau.
Water
is very important for keeping your body healthy. It also plays a role in weight
loss.
If you often feel bloated and retain fluids, as well as feel uncomfortable, you'll know that this can also register on the scales. Luckily there's a simple solution - drink more water! It may seem strange, but drinking lots of water actually helps to flush water from your body and stops you from retaining fluids.
Water is also a great "hunger buster". Often feelings of thirst can be mistaken for hunger pangs. Next time you're feeling hungry, try drinking a large glass of water. If you're still hungry in ten minutes, then go ahead and eat. However, you might find that you were really just thirsty after all. Now that's an easy way to save yourself hundreds of unneeded calories!
Drinking a glass of water before eating has also been found to reduce the amount of calories consumed during a meal. So up your water intake to Boris' recommendation of at least 6 or more 8 oz glasses of water per day and you'll be kicking that weight plateau in no time.
Even
when the scale is stuck on the same number for weeks, it doesn't always mean
that you're not getting anywhere.
When you hit a scale-weight plateau, it's a good time to take your body measurements and use them to track your progress as well. Body measurements are good indicators of how your body shape is changing, which, after all, is where most of us would like to see a difference.
So instead of obsessing over the scale, think about how you feel. Do your clothes fit better? Are you feeling healthier or more energetic? Are you finding everyday tasks easier to manage?
Considering the big picture can help you stay positive and remind you that a plateau on the scale doesn't necessarily mean a plateau overall.
Losing weight is about being healthier and feeling good about yourself, so don't give up on your goals if the scales get stuck for a while. Stay focused, keep positive, and try some of our tips to give yourself the kick-start you need to get your weight loss moving again. Good luck!
Six Reasons Soup is Super
From
Eat Better America
http://www.eatbetteramerica.com
From helping you reach your weight-loss goals to providing delicious ways to enjoy more fruits and veggies, here's why soup may be a go-to solution.
Soup is simply bliss in a bowl. And we're not just talking taste here.
"Soup is a superfood," says Nava Atlas, author of several cookbooks, including Vegetarian Soups for All Seasons (Amberwood Press, 2006). "A bowl of soup can contain a number of healthy ingredients - sometimes more than you can put on a plate." Here's why she loves soup so much.
Recipe Corner
Submitted by: Diana
I've dedicated this Recipe Corner to Soups. They're a great way to warm up on a cold afternoon!
Enjoy this spicy version of tortilla soup anytime--you'll love the fire roasted tomato flavor! From eatbetteramerica.
Prep Time:30 min
Start to Finish:45 min
6 servings
Points: 4 per serving
6 (6-inch) corn
tortillas
2 tablespoons vegetable oil
1small onion, chopped
(1/3 cup) 2 cloves garlic, finely chopped
1 medium Anaheim, poblano or jalapeno chile, seeded, chopped
1 carton (32 oz) reduced-sodium chicken broth
1 can (14.5 oz) Muir Glen organic fire roasted diced tomatoes, undrained
1/2 teaspoon coarse salt (kosher or sea salt)
1 1/2 cups shredded cooked chicken breast
Avocado slices, if desired
Shredded Monterey Jack cheese, if desired
Chopped fresh cilantro, if desired
1 lime, cut into wedges
1. Heat oven to 450F. Brush both sides of tortillas with 1 tablespoon of the oil. Cut tortillas in half; cut halves into 1/4-inch strips. Place in single layer on cookie sheets. Bake 8 to 10 minutes or until strips begin to brown, stirring once halfway through baking; cool. Strips will become crisp when cooled.
2. Meanwhile, heat remaining 1 tablespoon oil in 3-quart saucepan over medium-high heat. Cook onion in oil 2 minutes, stirring frequently. Add garlic and chile; cook 2 to 3 minutes, stirring frequently, until vegetables are crisp-tender. Stir in broth, tomatoes and salt. Heat to boiling. Reduce heat; cover and simmer 15 minutes. Add chicken; heat until hot.
3. To serve, divide half of tortilla strips among 6 individual serving bowls; ladle in soup. Top with avocado and cheese; garnish with remaining tortilla strips and cilantro. Serve with lime wedges.
Nutritional Information
1 Serving: Calories
190 (Calories
from Fat 60);
Total Fat
7g (Saturated
Fat 1g,
Trans Fat
0g);
Cholesterol
30mg;
Sodium
710mg;
Total Carbohydrate
16g (Dietary
Fiber 2g,
Sugars
3g);
Protein
15g
Percent Daily Value*: Vitamin
A 10%;
Vitamin C
25%;
Calcium
6%;
Iron
8%
Exchanges: 1
Starch;
0
Other Carbohydrate;
0
Vegetable;
1 1/2
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, 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans
Fiber-rich beans star in a tomato-packed spicy soup. From eatbetteramerica.
Prep Time:15 min
Start to Finish:30 min
6 servings
Points: 4 per serving
1 tablespoon olive or canola oil
1 medium onion, chopped
2 cloves garlic, finely chopped
1 to 2 jalapeno chiles, seeded, finely chopped
2 cans (15 oz each) black beans, rinsed, drained
1 can (14.5 oz) Muir Glen organic diced or fire roasted diced
tomatoes, undrained
1 can (14 oz) reduced-sodium chicken or vegetable broth
2 teaspoons ground cumin
2 tablespoons chopped fresh cilantro
Plain yogurt or reduced-fat sour cream, if desired
Lime wedges, if desired
1. In 4-quart saucepan, heat oil over medium heat. Add onion, garlic and chiles; cook 3 to 4 minutes, stirring occasionally, until tender.
2. Stir in beans, tomatoes, broth and cumin. Heat to boiling over high heat. Reduce heat to medium-low; cover and simmer 15 minutes. Remove from heat. Using a potato masher, mash beans utnil soup reaches desired consistency. Stir in cilantro. Top individual servings with yogurt; serve with lime wedges.
Nutritional Information
1 Serving: Calories
240 (Calories
from Fat 30);
Total Fat
3g (Saturated
Fat 0g,
Trans Fat
0g);
Cholesterol
0mg;
Sodium
470mg;
Total Carbohydrate
41g (Dietary
Fiber 14g,
Sugars
6g);
Protein
12g Percent
Daily Value*: Vitamin A
15%;
Vitamin C
20%;
Calcium
10%;
Iron
25% Exchanges: 2
Starch;
1/2
Other Carbohydrate;
1
Vegetable;
1/2
Very Lean Meat;
1/2
Fat Carbohydrate
Choices: 3
*Percent Daily Values are based on a 2,000
calorie diet.
MyPyramid Servings 1 tsp Fats & Oils, 3 oz-equivalents Meat & Beans, 1 c Vegetables
This gumbo is going to "get ya" with its flavorful blend of ingredients. From eatbetteramerica.
Prep Time:30 min
Start to Finish:7 hr 20 min
6 servings
Points: 7 per serving
3/4 lb boneless skinless chicken thighs, cut into
1-inch pieces
1/4 lb fully cooked smoked sausage (two 5-inch sausages), chopped
2 medium celery stalks (with leaves), sliced (1 1/4 cups)
1 large carrot, chopped (3/4 cup)
1 medium onion, chopped (1/2 cup)
1 can (14.5 oz) Muir Glen Organic stewed tomatoes, undrained
5 cups water
2 tablespoons very low-sodium chicken bouillon granules
1 teaspoon dried thyme leaves
1 box (10 oz) frozen cut okra, thawed, drained
3 cups hot cooked rice
Red pepper sauce, if desired
1. In 4- to 5-quart slow cooker, mix all ingredients except okra, rice and pepper sauce.
2. Cover; cook on Low heat setting 6 hours 30 minutes to 7 hours or until juice of chicken is clear when center of thickest part is cut (180F).
3. Stir in okra. Cover; cook on Low heat setting 20 minutes longer.
4. Spoon soup over rice in soup bowls. Serve with pepper sauce.
Nutritional Information
1 Serving: Calories
310 (Calories
from Fat 100);
Total Fat
11g (Saturated
Fat 3 1/2g,
Trans Fat
0g);
Cholesterol
45mg;
Sodium
760mg;
Total Carbohydrate
35g (Dietary
Fiber 3g,
Sugars
7g);
Protein
18g Percent
Daily Value*: Vitamin A
45%;
Vitamin C
10%;
Calcium
10%;
Iron
20% Exchanges: 1
Starch;
1/2
Other Carbohydrate;
2
Vegetable;
1 1/2
High-Fat Meat Carbohydrate
Choices: 2
*Percent Daily Values are based on a 2,000
calorie diet.
MyPyramid Servings 1 oz-equivalents Grains, 2 oz-equivalents Meat & Beans, 1 c Vegetables
Tomato-Fennel Soup
The sweet, subtle flavor of fennel brings a new sophistication to tomato soup. From eatbetteramerica.
Prep Time:15 min
Start to Finish:40 min
6 servings (1 cup each)
Points: 1 per serving
1 tablespoon olive oil
2 medium bulbs fresh fennel, chopped (3 cups)
1 large onion, chopped (1 cup)
1 clove garlic, finely chopped
1 can (28 oz) Muir Glen organic whole peeled tomatoes, undrained
1 can (14 oz) reduced-sodium chicken broth or vegetable broth
1/4 teaspoon coarse salt (kosher or sea salt)
1/8 teaspoon pepper
1. In 4-quart saucepan, heat oil over medium heat. Cook fennel, onion and garlic in oil about 5 minutes, stirring occasionally, until crisp-tender. Stir in tomatoes, broth, salt and pepper.
2. Heat to boiling. Reduce heat; cover and simmer 20 to 25 minutes or until vegetables are soft. Carefully pour half of the mixture into blender; cover and blend on high speed about 30 seconds or until smooth. Repeat with remaining mixture.
Nutritional Information
1 Serving: Calories
80 (Calories
from Fat 25);
Total Fat
2 1/2g (Saturated
Fat 0g,
Trans Fat
0g);
Cholesterol
0mg;
Sodium
440mg;
Total Carbohydrate
12g (Dietary
Fiber 3g,
Sugars
5g);
Protein
3g Percent
Daily Value*: Vitamin A
6%;
Vitamin C
15%;
Calcium
8%;
Iron
10% Exchanges: 1/2
Other Carbohydrate;
1
Vegetable;
1/2
Fat Carbohydrate
Choices: 1
*Percent Daily Values are based on a 2,000
calorie diet.
MyPyramid Servings 1 tsp Fats & Oils, 1 1/4 c Vegetables
Pasta e Fagiole
Ready to make and savor in no time. From Prevention Healthy Cooking.
Prep Time:15 min
Start to Finish:30 min
6 servings
Points: 5 per serving
2 teaspoons olive oil
2 onions, chopped
2 cloves garlic, chopped
4 cups low-sodium chicken broth
1 can (15 oz) diced tomatoes
2 cans (14-19 oz each) cannellini or white beans, drained, rinsed
1/2 cup ditalini or other small pasta
4 cups chopped Swiss chard or spinach
1. Heat the oil in a large saucepan over medium heat. Add the onions and garlic and cook, stirring occasionally, for 5 minutes, or until the onions are soft.
2. Add the broth, tomatoes (with juice), beans, and pasta and cook, stirring occasionally, for 15 minutes, or until the pasta is al dente. Add the Swiss chard or spinach and cook, stirring occasionally, for 3 minutes, or until the chard or spinach is wilted.
Nutritional Information
1 Serving: Calories
280 (Calories
from Fat 30);
Total Fat
3 1/2g (Saturated
Fat 1/2g,
Trans Fat
0g);
Cholesterol
0mg;
Sodium
190mg;
Total Carbohydrate
46g (Dietary
Fiber 10g,
Sugars
5g);
Protein
17g Percent
Daily Value*: Vitamin A
30%;
Vitamin C
15%;
Calcium
10%;
Iron
25% Exchanges: 2
1/2 Starch;
0
Other Carbohydrate;
1
Vegetable;
1
Very Lean Meat;
1/2
Fat Carbohydrate
Choices: 3
*Percent Daily Values are based on a 2,000
calorie diet.
MyPyramid Servings 3 oz-equivalents Meat & Beans, 1 1/2 c Vegetables \
Diana's Autumn Soup
Servings: 10
Points: 2 per cup
1 pound Laura's 96% Lean Ground Round
1 cup chopped onion
4 cups water
1 cup carrots -- diced, *see Note
1 cup celery -- diced, *see Note
1 cup potatoes -- cubed, pared, *see Note
2 teaspoons salt
1 teaspoon bottled brown bouquet sauce
1/4 teaspoon pepper
1 each bay leaf
1/8 teaspoon basil
6 large tomatoes -- *see Note
In large saucepan, cook and stir meat until brown. Drain off fat. Stir in onions
with meat and cook until onions are tender, about 5 minutes.
Stir in remaining ingredients, except tomatoes; heat to boiling. Reduce heat;
cover and simmer 20 minutes.
Add tomatoes; cover and simmer 10 minutes longer or until vegetables are tender.
Description:
"Simple soup for a cold day."
Yield:
"10 cups"
Per Serving (excluding unknown items): 97 Calories; 2g Fat (19.1% calories from
fat); 11g Protein; 9g Carbohydrate; 2g Dietary Fiber; 24mg Cholesterol; 486mg
Sodium. Exchanges: 0 Grain(Starch); 1 Vegetable; 0 Fat.
NOTES : *Tomatoes - you can substitute 1 can (28 ounces) whole tomatoes (with liquid)
for the fresh tomatoes. Reduce water to 3 cups. Stir in with remaining
ingredients; heat to boiling. Reduce heat; cover and simmer 20 minutes. The
canned tomatoes break apart and give a rosy color.
*For a fast and easy version of this soup: I use diced canned tomatoes (2 small
cans); substitute carrots, celery and potatoes with a large bag of frozen soup
vegetables. Add all together after browning meat and onion; bring to a boil and
cook about 20 minutes.
Just couldn't resist adding this one. Perfect for a cold evening.
"Healthified" Chicken Tortilla
Casserole
Serving Size : 8
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 can cream of chicken soup -- (10 3/4 oz)98% fat free 45% less sodium condensed
cream of chicken soup
1 can green chiles -- chopped (4.5 oz)
1 container sour cream, imitation -- (8 oz)
1/2 cup skim milk -- fat free
2 1/2 cups chicken breast -- cooked, shredded
8 tortilla -- yellow, corn - torn into bite-size pieces
1 medium green bell pepper -- chopped (1 cup)
1 large tomato -- chopped (1 cup)
1 1/2 cups cheddar cheese, lowfat -- shredded sharp Cheddar cheese or Mexican
cheese blend (6 oz)
1.Heat oven to 350F. Spray 13x9-inch (3-quart) glass baking dish with cooking
spray. In large bowl, mix soup, chiles, sour cream and milk until blended. Stir
in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese.
Spoon and spread mixture in baking dish.
2.Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup
cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and
mixture is bubbly. Let stand 5 minutes.
Description:
"Smart ingredient changes keep the flavor but cut the fat by 11 grams per
serving in this Mexican-inspired easy-mix oven bake. From eatbetteramerica."
"http://www.eatbetteramerica.com/Recipes/recipe.aspx?id=44887"
Start to Finish Time:
"1:15"
NOTES : Nutritional Information
1 Serving: Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat
5g, Trans Fat 0g); Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g
(Dietary Fiber 2g, Sugars 4g); Protein 22g Percent Daily Value*: Vitamin A 15%;
Vitamin C 15%; Calcium 20%; Iron 8% Exchanges: 1 1/2 Starch; 0 Other
Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices:
1 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
MyPyramid Servings 1/2 c Dairy, 1 oz-equivalents Grains, 2 oz-equivalents Meat &
Beans, 1/4 c Vegetables
Food Find of the Month
NEW: TASTYKAKE 100 calorie Snacks
I've only had the opportunity to try the Fudge Brownie Cookie Sticks. But,
if the rest are as good as this one, these will be a new staple in my "safe"
snack jar.
CARROT CAKE
OATMEAL RAISIN COOKIE STICKS
CHOCOLATE CHIP COOKIE STICKS
FUDGE BROWNIE COOKIE STICKS
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