Midweek Minutes June 22, 2013
Midweek
Minutes
June 22,
2013
Hello,
Winners!
As I was sitting planning the
meeting on vacations/staycations, it dawned on me that I need to do better on
mine. Tomorrow is my birthday, and so I am committing to one little change of
getting my rear out of bed and taking a walk each morning that it isn't raining
or really windy. Actually, that's not a problem, getting up, but what's my PLAN
B if the weather is not cooperating? So, as of today, I WILL take my rear to
the fitness center each morning if it's bad out and do my DVD's there, since I
am NOT doing them in my living room as I should. It's still easy for me to get
unfocused, I must admit, even though I have been doing this program for
years.
Seriously, as my birthday is
upon me, I have to think back on my life as a Weight Watchers' member so that it
motivates me to keep on keepin' on. Body parts are not the same as they were
when I was younger, but that shouldn't stop me from being active and being fit
and healthy. "You're not getting older; you're getting better" is what they
always say, right?
So, what birthday words of
wisdom about life, food, and weight management can I impart? I reached Lifetime
the first time on Weight Watchers in 1972...41 YEARS AGO!!! I have been
overweight pretty much since I was 9 years old. There were activities I wanted
to participate in but was self-conscious because of my
weight. Weight Watchers was the first food plan that worked for me. That, along
with riding my bicycle to UNL summer school, got me to goal that first time.
Did I keep the weight off for
41 years? No. I didn't stay with the plan but did stupid diets for the next
20-some years, and if there's any wisdom from all of this, DON'T LEAVE Weight
Watchers' I wish I had learned all my weight management lessons back then, but
it was not until 1998 (June 19, 1998 to be exact, that I walked BACK into Weight
Watchers for the THIRD time...2nd time didn't last much past returning to goal
because I thought I was smarter than the program and could do it on my own). It
didn't work on my own, so I finally learned that maybe I need to do this program
for the rest of my life, and one way to do that was to become a WW leader! It
wasn't easy to dig into some of the underlying reasons I was overweight, which
we all know have to do with more than food, but it is definitely important to
figure things out, make good choices, and move forward. I admit that I am a
member first, and I NEED this program!
In your weight loss journey,
remember my mantra: "You can't change your weight until you change your mind."
It's a choice...whether or not you want to commit to changing your life. Weight
loss is not a sprint, it's a marathon! It takes time to do it the healthy way.
It takes time to learn new habits. I'm still working on
them.
Weight management is not only
about how you look and being a smaller size (although that's pretty darn fun!),
but it's about how you feel...your health and fitness...inside and out. It's
about making good choices in a society that is growing bigger by the minute with
bad choices. I really like feeling good, not feeling old, and having the energy
to do the things I want to do. And I am STILL learning every day. I admit, there
are still days where exercise and eating properly are the farthest thing from my
mind! I've had two total hip replacements and it's changed my fitness routine
somewhat. I still like to eat, and that will never change! With age should
come wisdom, right?
So, if I can impart any wisdom
to you, it would be this...what are you waiting for? Commit and get serious
about making the program work for you. Decide now that you want to do everything
in your power to make this your year. Don't skip the meetings in the summer
either. I NEED the accountability, and I need the support. I know how to get
back on track when I veer off, but it's sure a lot of work to lose after the
easy gains!
I also remember June as the month I
walked into Weight Watchers. This time of year is special to me for many reasons. Let's make it
special for YOU TOO! (If you haven't been to the meeting room for several weeks,
we want you back!)
Superior: If you want to have your potluck
on Monday, this will be the last Monday in June (already)!
Remember, if you don't get an email, you
can always go here to see this newsletter and older ones http://midweekminutes.blogspot.com/, or you can go to our ZIG'S WINNERS Facebook
page.
Let's Celebrate Those
Member Milestones!
Superior: WOW! - 43
lbs. gone!
Hastings: -15.6 lbs.
gone!
5 lb.
star
Judy H.
(S)
Joann S.
(H)
10 lb.
star
Marilyn B.
(S)
25 lb.
star
Lori S.
(S)
35 lb.
star
Jill C.
(H)
75 lb.
star
JoAnn E.
(S)
16 Week
Charm
Angie S.
(H)
5%
Qiana L.
(S)
Biggest
Losers
Jody H.
(S)
Joann S.
(H)
Vacation
Renovation
How to come back
with great memories — and no regrets!
The very things that make vacations so wonderful — a
relaxing vibe, beautiful new surroundings, feeling pampered — are often the same
reasons some members say they fall off track. Toss in buffet breakfasts,
tempting local delicacies, and lounging poolside with frozen cocktails and a
steamy book; and maintaining the balance between restraint and indulgence
becomes even harder! You'll discover in your meeting this week, that with a
little planning and preparation it doesn't have to be.
With Weight Watchers 360° you not only have 24/7 access to
the tools that help you stay in control, you also have the flexibility to choose
the best way to tap into that power when and where you need it. So you can go on
holiday — anywhere — and easily bring Routines, like eat breakfast every
day, that make staying on Plan a heck of a lot easier. And really, who wants
to work on their vacay? So, if you needed a reason to download the Weight
Watchers Mobile App for iOS and Android this is it!
What’s your vacation style?
Before you hit the road, hop a plane, or board a cruise, take a little time to think about your last vacation. Did you set a goal to either maintain or lose? How did you feel when you returned from your holiday and stepped on the scale for the first time? Is there anything you'd do differently on your next getaway? At your meeting this week, you'll share and discover tips and tricks for setting realistic expectations and planning a simple strategy to meet your goals. Until then, these ideas can help get you started.
Before you hit the road, hop a plane, or board a cruise, take a little time to think about your last vacation. Did you set a goal to either maintain or lose? How did you feel when you returned from your holiday and stepped on the scale for the first time? Is there anything you'd do differently on your next getaway? At your meeting this week, you'll share and discover tips and tricks for setting realistic expectations and planning a simple strategy to meet your goals. Until then, these ideas can help get you started.
Take a break from tracking.
Let's be honest — a strong margarita and a beautiful sunset can sink the best
intentions. So why not give the Simply Filling technique a try? Instead
of tracking PointsPlus® values you'll eat mostly Weight Watchers Power Foods and use your weekly PointsPlus allowance for
“extras.”
Pack a few Plan essentials. Stow
a few small items that won't weigh you down like your Activelink® monitor, a
jump rope, workout clothes or activewear, and nonperishable Plan-friendly
snacks. Also ask your Leader about Weight Watchers fitness DVDs and portable
equipment sold in meeting rooms.
Get real! This might not be the
best time to focus on losing weight — and that’s OK! Decide whether you want to
maintain or even allow yourself the flexibility to gain a little. Just make sure
you're comfortable with your decision and you have a plan for getting back on
track (if you need one).
Schedule active adventures. With
a little reasearch you can probably find many fun fitness opportunites. For
example, you can earn activity PointsPlus values and
explore your surroundings while on walking tours, hikes, and bike rides. Plan to
hang out at the pool or beach? Call the concierge ahead of time to find out what
type of water sports are available — kayaking, volleyball, snorkeling, etc. (and
which activities are included in your package).
Book accomodations with a
kitchen. Resorts with all-you-can-eat meal plans might seem like a bargain,
but the temptation to maximize your value could easily lead to overeating and
drinking. If you have the option, consider booking accomodations that have at
least a basic kitchenette so you'll have more control over what you eat. And
you'll probably end up with more PointsPlus values to play with
for those times you chose to eat out.
GOOD
HEALTH GUIDELINES 101
The goal behind our Good
Health Guidelines (GHGs) is to learn to fuel our bodies right. A body that's
fueled better runs better. It has a reduced risk of disease, sickness, and
injury. It has more energy. Better quality foods can be eaten in greater volume
at a lower PointsPlus value, which means you can eat
enough and still see the scale go the right way.
Here's how youcan learn your GHG 101:
Here's how youcan learn your GHG 101:
• You can find a list and explanation of the GHG on page 8 of your
Frequently Asked Questions brochure in your member materials
• You can check their GHGs off each day on ANY of the trackers we use
• Members frequently don't realize that weDO have to count PointsPlus values for foods with PointsPlus values, even if they are used to meet your GHG.
• On eTools, if you hover over each GHG in your tracker (such as "Liquids"), a box pops up that reminds you of what the guideline is.
• When you meet each GHG on eTools, a little smiley face appears beside it.
• If you go to My Progress Reports on eTools, you can see their week at a glance. It's a great visual to gain awareness of which GHG you'redoing great in and which ones you could work on.
• You can check their GHGs off each day on ANY of the trackers we use
• Members frequently don't realize that weDO have to count PointsPlus values for foods with PointsPlus values, even if they are used to meet your GHG.
• On eTools, if you hover over each GHG in your tracker (such as "Liquids"), a box pops up that reminds you of what the guideline is.
• When you meet each GHG on eTools, a little smiley face appears beside it.
• If you go to My Progress Reports on eTools, you can see their week at a glance. It's a great visual to gain awareness of which GHG you'redoing great in and which ones you could work on.
Road Trip Dining
Don't let fast-food joints
and minimarts knock you off track on your next road trip.
Picture this: You're driving on a dark highway somewhere between the Grand
Canyon and St. Louis, watching sign after sign for fast-food go by. You're
starving and tired, and that's a dangerous time to pull over and try to resist a
Big Mac.
With a little careful planning, however, you can eat smart on the road and not succumb to temptation.
At the road stop
Most stops offer the typical fast-food options: burgers, fried chicken, maybe a taco place. If you're lucky, you'll happen upon a diner or a fast food chain that offers a wider range of foods. No matter where you end up, here's a basic rule of thumb: Keep portion sizes, unhealthy fats and sugar levels in check.
These guidelines not only help keep your weight loss on track, but they'll also make for a safer trip. Eating large meals on the road may leave you sluggish, even groggy — not exactly how you want to feel behind the wheel. A lighter, well-balanced meal is the ideal mix for staying alert at the wheel.
Here are a few food-specific tips to help keep your diet in check:
Burgers
Stick with a plain, small burger. Forget the quarter-pounders, and don't even think about the Big Macs.
Chicken and fish sandwiches
Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat. Chicken sandwiches are all over the map calorie-wise; the grilled ones are usually a good bet, but only if you skip the mayo, dressing and cheese.
Tacos and burritos
The smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef. Many places offer these items "fresco style," which includes pico de gallo and salsa, but not fatty cheese and sour cream. A portion-controlled side of guacamole is a healthy treat.
Pizza
Vegetable toppings are best, the more the better. Stick to one to two slices, depending on their size; and avoid the personal or six-inch pizzas, which are often higher in fat and calories than two regular slices. Sometimes you can order the pizza without cheese as well.
Sides
French fries, onion rings, chicken nuggets. Save these for special occasions as they are high in fat and empty calories. The exception: sides of diner vegetables, often packaged together as an entrée. Anything steamed or boiled is fine. Baked beans are a good choice. But avoid the creamed corn and spinach, and only opt for mashed potatoes or mashed butternut squash if they're not laden with butter. A baked potato, plain rice or small side of pasta with marinara are good options, too. Quiz the server about their preparation method before ordering.
Pack your bags
Even though you'll end up eating most of your meals by the side of the road, you'll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing. You'll make better choices if you keep these in the car to tide you over:
A Water bottle
It should contain at least one cup of water per person at all times. Staying hydrated is especially critical for the driver, since dehydration causes confusion, dizziness and fatigue.
Fresh fruit and vegetables
Given the choices out there, this may be your only fresh produce for the day. Pre-slice them for convenience, so you're not biting into a peach with juice running down the steering wheel. Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks.
Fat-free or reduced-fat crackers
You're better off with a whole-grain variety. Whole-grain foods supply you with a nice, steady source of energy as opposed to white, processed, flour-based foods, which send blood sugar (and energy) levels up and down quickly. Good choices: Hain fat-free whole-wheat crackers or Wasa multigrain crackers.
With a little careful planning, however, you can eat smart on the road and not succumb to temptation.
At the road stop
Most stops offer the typical fast-food options: burgers, fried chicken, maybe a taco place. If you're lucky, you'll happen upon a diner or a fast food chain that offers a wider range of foods. No matter where you end up, here's a basic rule of thumb: Keep portion sizes, unhealthy fats and sugar levels in check.
These guidelines not only help keep your weight loss on track, but they'll also make for a safer trip. Eating large meals on the road may leave you sluggish, even groggy — not exactly how you want to feel behind the wheel. A lighter, well-balanced meal is the ideal mix for staying alert at the wheel.
Here are a few food-specific tips to help keep your diet in check:
Burgers
Stick with a plain, small burger. Forget the quarter-pounders, and don't even think about the Big Macs.
Chicken and fish sandwiches
Avoid fish sandwiches; they sound leaner, but in the hands of fast-food restaurants, they get drenched in unhealthy fat. Chicken sandwiches are all over the map calorie-wise; the grilled ones are usually a good bet, but only if you skip the mayo, dressing and cheese.
Tacos and burritos
The smaller and simpler, the better; avoid the big ones ("Supremes"), and request no sour cream. Chicken or bean varieties are usually leaner than beef. Many places offer these items "fresco style," which includes pico de gallo and salsa, but not fatty cheese and sour cream. A portion-controlled side of guacamole is a healthy treat.
Pizza
Vegetable toppings are best, the more the better. Stick to one to two slices, depending on their size; and avoid the personal or six-inch pizzas, which are often higher in fat and calories than two regular slices. Sometimes you can order the pizza without cheese as well.
Sides
French fries, onion rings, chicken nuggets. Save these for special occasions as they are high in fat and empty calories. The exception: sides of diner vegetables, often packaged together as an entrée. Anything steamed or boiled is fine. Baked beans are a good choice. But avoid the creamed corn and spinach, and only opt for mashed potatoes or mashed butternut squash if they're not laden with butter. A baked potato, plain rice or small side of pasta with marinara are good options, too. Quiz the server about their preparation method before ordering.
Pack your bags
Even though you'll end up eating most of your meals by the side of the road, you'll still need some snacks and beverages to keep you hydrated and to stave off excessive hunger and bingeing. You'll make better choices if you keep these in the car to tide you over:
A Water bottle
It should contain at least one cup of water per person at all times. Staying hydrated is especially critical for the driver, since dehydration causes confusion, dizziness and fatigue.
Fresh fruit and vegetables
Given the choices out there, this may be your only fresh produce for the day. Pre-slice them for convenience, so you're not biting into a peach with juice running down the steering wheel. Best bets: sliced apples (drizzle them with lemon juice to prevent browning), seedless grapes, pre-washed baby carrots or celery sticks.
Fat-free or reduced-fat crackers
You're better off with a whole-grain variety. Whole-grain foods supply you with a nice, steady source of energy as opposed to white, processed, flour-based foods, which send blood sugar (and energy) levels up and down quickly. Good choices: Hain fat-free whole-wheat crackers or Wasa multigrain crackers.
GOOD HEALTH GUIDELINES: A
LOOK AT LIQUIDS
How many servings do we need?
6 per day.
What size is a serving? 8
ounces or 1 cup.
What liquids DON’T count?
Anything with alcohol.
What liquids DO count?
Everything else–even ones with caffeine and calories. And not just 0
PointsPlus® value liquids, either—milk, juice and other nutrient-rich
fluids also count. Just don’t add alcohol to your liquid serving!
Fat Free or 1% Milk and Milk Products:
How many servings do we need? 3 if you’re nursing, a teen, over 50, or weigh over 250 pounds; 2 for everyone else.
Fat Free or 1% Milk and Milk Products:
How many servings do we need? 3 if you’re nursing, a teen, over 50, or weigh over 250 pounds; 2 for everyone else.
What counts? 1% or fat free milk and milk
products (2% and full fat products do NOT count toward the GHG), 1 cup of milk
or yogurt, 1.5 ounces of cheese (think 1 and a half cheese sticks), 2 cups of
cottage cheese, or 1.2 cups of ricotta cheese or of unsweetened beverages made
from milk or yogurt. (See the full list in the FAQ brochure in the member
materials.) It’s okay to get partial servings throughout the day to add up to
your guideline in total.
Why can’t I just take a calcium pill? Research
indicates that the best source of nutrients are those that are naturally
occurring in foods. There are a blend of nutrients in dairy that work together,
and that blend isn’t in any other foods.
If a food I eat has x% of calcium, can I count
it? Nope; see the above reason.
Do almond milk or coconut milk count? No. They
generally don’t have the naturally occurring nutrients that milk has. They’re
not actually dairy; they’re just white so people call them “milk.”
What if I’m lactose-intolerant? You can try a
number of options: Opt for lactose reduced or lactose free dairy products, use
pills to help digestion of lactose, try eating milk products in smaller
quantities throughout the day, see if yogurt works for you (it sometimes doesn’t
bother people like other dairy products do), or substitute calcium-fortified soy
milk.
10 Ways to Avoid Vacation Weight Gain
Don't take home extra
baggage from your summer getaway. Try these strategies to stay on Plan, on
vacation.
For months you've been saving up for that much-needed vacation. You've
brought bagged lunches to work, passed on that tempting new pair of heels, and
cut down on pricey restaurant meals with friends – all in the name of a little
rest and relaxation.
The thing is, you've also been so good about sticking to your diet, and you've finally lost that extra weight. The last thing you want is to return from your blissful, indulgent vacation and discover that you've put the pounds back on.
Let's be realistic: Nobody loses weight while on vacation. Yes, you might even put on a pound or two. But here are some simple ways you can make sure your vacation doesn't ruin your weight-loss efforts.
Don't rely on airplane meals. The average airline meal has 1,054 calories — and that's if you even get a meal, according to Suzanne Schlosberg, author of The Ultimate Workout Guide for the Road. So-called snack boxes can pack an even higher caloric punch. Many airlines offer low-fat meal choices, but you're better off packing some homemade goodies for the flight, or even buying a yogurt and fresh fruit before you get to the gate.
Beware of cruises. A cruise is a giant, floating buffet. Sure, there's usually a gym at your disposal, but barbells are no match for the endless supply of daiquiris and midnight spreads. Pace yourself, and avoid the "see food" diet: Just because you see it all in front of you, doesn't mean you have to try everything.
Keep active. Instead of watching television all afternoon in your room, take a brisk walk around the hotel or jog on the beach. If it's raining, spend the day walking around the local mall. "Some hotels offer trail maps of their property or the surrounding area," says Wendy Large, manager of Med Central Health and Fitness Center in Mansfield, Ohio. "You might be able to find running or hiking trails."
Find a hotel that offers rooms with kitchenettes. That way you can cook some of your meals — at least breakfast — and have more control over what you eat and where you spend your DPT.
Ask the hotel concierge about renting a bicycle. Cycling is a great way to check out the sights without having to sit in bumper-to-bumper traffic, and you'll burn a few calories in the process.
If your hotel has a pool, dive in and swim some laps. And if you're near the ocean, be sure to take advantage of it. "You'll be surprised at the added workout ocean waves provide," Large said. Of take a long, leg-toning walk in the sand — you'll get in some sight-seeing while you exercise.
Remember: There's more to vacationing than food. If you go to Paris, for example, you're going to want to enjoy the exquisite cuisine, but make sure meals don't become the main attraction.
Limit sugary or creamy drinks. Part of kicking back on vacation is having a few libations, but an eight-ounce Pina Colada can have as much as 450 calories and 18 grams of fat. Drink in moderation, and opt for things like light beer, which has only about 100 calories, or liquor blended with non-sugar mixers such as soda water, instead of tonic.
Eat a high protein, low-fat breakfast each morning. "Protein-laden things like lean ham or eggs will carry you longer so you're not hungry right away," says Susan Allen, RD, CCN, in private practice near Chicago. "That's much better than the carb-heavy continental breakfast most hotels will offer."
Keep healthy snacks on you at all times so you're not tempted to duck into the nearest fast food joint while you're out sightseeing. "Carry things like protein bars so you're never waiting too long to get to the next meal," Allen says.
The thing is, you've also been so good about sticking to your diet, and you've finally lost that extra weight. The last thing you want is to return from your blissful, indulgent vacation and discover that you've put the pounds back on.
Let's be realistic: Nobody loses weight while on vacation. Yes, you might even put on a pound or two. But here are some simple ways you can make sure your vacation doesn't ruin your weight-loss efforts.
Don't rely on airplane meals. The average airline meal has 1,054 calories — and that's if you even get a meal, according to Suzanne Schlosberg, author of The Ultimate Workout Guide for the Road. So-called snack boxes can pack an even higher caloric punch. Many airlines offer low-fat meal choices, but you're better off packing some homemade goodies for the flight, or even buying a yogurt and fresh fruit before you get to the gate.
Beware of cruises. A cruise is a giant, floating buffet. Sure, there's usually a gym at your disposal, but barbells are no match for the endless supply of daiquiris and midnight spreads. Pace yourself, and avoid the "see food" diet: Just because you see it all in front of you, doesn't mean you have to try everything.
Keep active. Instead of watching television all afternoon in your room, take a brisk walk around the hotel or jog on the beach. If it's raining, spend the day walking around the local mall. "Some hotels offer trail maps of their property or the surrounding area," says Wendy Large, manager of Med Central Health and Fitness Center in Mansfield, Ohio. "You might be able to find running or hiking trails."
Find a hotel that offers rooms with kitchenettes. That way you can cook some of your meals — at least breakfast — and have more control over what you eat and where you spend your DPT.
Ask the hotel concierge about renting a bicycle. Cycling is a great way to check out the sights without having to sit in bumper-to-bumper traffic, and you'll burn a few calories in the process.
If your hotel has a pool, dive in and swim some laps. And if you're near the ocean, be sure to take advantage of it. "You'll be surprised at the added workout ocean waves provide," Large said. Of take a long, leg-toning walk in the sand — you'll get in some sight-seeing while you exercise.
Remember: There's more to vacationing than food. If you go to Paris, for example, you're going to want to enjoy the exquisite cuisine, but make sure meals don't become the main attraction.
Limit sugary or creamy drinks. Part of kicking back on vacation is having a few libations, but an eight-ounce Pina Colada can have as much as 450 calories and 18 grams of fat. Drink in moderation, and opt for things like light beer, which has only about 100 calories, or liquor blended with non-sugar mixers such as soda water, instead of tonic.
Eat a high protein, low-fat breakfast each morning. "Protein-laden things like lean ham or eggs will carry you longer so you're not hungry right away," says Susan Allen, RD, CCN, in private practice near Chicago. "That's much better than the carb-heavy continental breakfast most hotels will offer."
Keep healthy snacks on you at all times so you're not tempted to duck into the nearest fast food joint while you're out sightseeing. "Carry things like protein bars so you're never waiting too long to get to the next meal," Allen says.
Check-In: This Month's
Routine
Eat breakfast every day.
Starting your day with a nutritious and delicious morning meal will help fuel whatever adventures lie ahead the rest of the day.
The Snap & Track feature on the Weight Watchers
Mobile App for iOS and Android can help make keeping tabs on what you eat a
snap.
Some of My Favorite
Recipes
BLT Layered Salad
4 cups finely shredded lettuce
1 1/2 cups chopped fresh tomatoes
1/4 cup bacon bits
4 slices reduced-calorie white bread, toasted and cubed
1/3 cup shredded reduced-fat Cheddar cheese
1/4 cup fat-free mayonnaise
1/2 cup fat-free Thousand Island salad dressing
1 tsp dried parsley flakes
1. In an 8-inch square dish, layer lettuce, tomatoes, bacon bits, toast cubes, and Cheddar cheese.
2. In a medium size bowl, combine salad dressing, mayonnaise, and parsley flakes.
4 cups finely shredded lettuce
1 1/2 cups chopped fresh tomatoes
1/4 cup bacon bits
4 slices reduced-calorie white bread, toasted and cubed
1/3 cup shredded reduced-fat Cheddar cheese
1/4 cup fat-free mayonnaise
1/2 cup fat-free Thousand Island salad dressing
1 tsp dried parsley flakes
1. In an 8-inch square dish, layer lettuce, tomatoes, bacon bits, toast cubes, and Cheddar cheese.
2. In a medium size bowl, combine salad dressing, mayonnaise, and parsley flakes.
Spread dressing mixture evenly over top.
Cover and refrigerate at least 30 minutes. Divide into 4 equal sized servings.
Yield: 4 servings
Serving size: 1/4 recipe
Weight Watchers PointsPlus= 4
Cover and refrigerate at least 30 minutes. Divide into 4 equal sized servings.
Yield: 4 servings
Serving size: 1/4 recipe
Weight Watchers PointsPlus= 4
Cauliflower
Tots
2 weight watchers
pointsplus
Servings: 4
Serving Size: about 8 tots
3 cups cauliflower rice
1 egg
1 egg white
1/2 cup low fat shredded cheese (I used pepper jack)
Salt and pepper to taste
Servings: 4
Serving Size: about 8 tots
3 cups cauliflower rice
1 egg
1 egg white
1/2 cup low fat shredded cheese (I used pepper jack)
Salt and pepper to taste
1. Preheat the oven to 425.
2. Measure out 3 cups of cooked cauliflower
rice. Then using a paper towel, press out all the moisture you can from the
rice.
The more moisture you squeeze out, the better
they will turn out. I didn’t squeeze out any excess moisture the first time, and
although they tasted great they fell apart really easily.
3. Add the egg, egg white, cheese, salt, and
pepper. Combine using your hands.
4. Form into 3/4 inch cauliflower tots (I got 32)
and place on a baking sheet coated with cooking spray. Give the tots a spray of
cooking spray on top.
5. Cook for ten minutes and then flip over
and cook for an additional 7-10 minutes until crispy.
*Tip: If they aren’t holding their shape
well, consider popping them in the freezer for about 10 minutes. Also, these
freeze well so consider a double batch.
They will need an extra 10-15 of cooking time if
they are frozen.
Copy Cat Arby's Chicken Salad
- 4 Chicken Boneless/Skinless Chicken
Breasts
1 Cup Halved Red Seedless Grapes
3/4 Cup thinly sliced/chopped Celery
1 Cup (half inch size) Apple Chunks
1/2 Cup Light Mayo (or Fat Free)
1/2 Cup Fat Free Plain Yogurt
Salt to taste
Celery Seeds/Salt to taste
Boil Chicken Breasts in water until cooked
throughly, remove from water, let cool then dice and cube into small half inch
pieces.
Add Prepared/Chopped Grapes, apples, celery, and seasonings (if desired). Add 1/2 Cup Light or Fat Free Mayo, and 1/2 Cup Fat Free Plain Yogurt. Store in refridgerator over night. Enjoy!
Number of Servings: 10
Add Prepared/Chopped Grapes, apples, celery, and seasonings (if desired). Add 1/2 Cup Light or Fat Free Mayo, and 1/2 Cup Fat Free Plain Yogurt. Store in refridgerator over night. Enjoy!
Number of Servings: 10
PointsPlus® Value:
4
Egg Breakfast
Sandwich
¼ cup Egg Beaters®
2 slices Oscar Mayer® Precooked Bacon
2 tbsp light cheddar cheese
pinch salt
light English muffin
Heat the 2 slices of bacon in the small bowl for 20
seconds. Remove from bowl and set aside on a small plate.
Crack the egg into the same bowl and add 2 tbsp water and
pinch of salt. With fork beat the egg well. Add 2 tbsp cheese and mix in
slightly.
Microwave on high for 1 minute and 30 seconds. While it is
cooking put the English muffin in the toaster. When it pops up, put it on the
plate. By now the egg should be done.
Remove the HOT bowl from the microwave oven. Run a clean
fork around the edges of the egg and slide it on top of the bottom half of the
bagel.
Put the two slices of bacon on the egg and then finish
with the top of the bagel.
PointsPlusvalue:4
PointsPlusvalue:4
Au Gratin
Shredded Potatoes
1 (1 lb. 4
oz.) Package Simply Potatoes Shredded Hash Browns
2 Cups Kraft Fat Free Shredded Cheddar Cheese
1 Cup Chopped Onion
1 teaspoon Salt
1/2 teaspoon Pepper
1 1/2 Cups Fat Free Sour Cream
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
Preheat oven to 350 degrees.
Sauté the onions in a small skillet that has been sprayed with non-stick cooking spray and cook until tender. In a large bowl, combine the soup and sour cream;
2 Cups Kraft Fat Free Shredded Cheddar Cheese
1 Cup Chopped Onion
1 teaspoon Salt
1/2 teaspoon Pepper
1 1/2 Cups Fat Free Sour Cream
1 (10 oz.) Can 98% Fat Free Cream of Chicken Soup
Preheat oven to 350 degrees.
Sauté the onions in a small skillet that has been sprayed with non-stick cooking spray and cook until tender. In a large bowl, combine the soup and sour cream;
then add the
salt, pepper, cheese and onion mixing until combined.
Gently stir in
the potatoes until mixed throughout. Spray a 7X11 inch glass baking dish with
non-stick cooking spray. Pour the mixture evenly into the prepared dish.
Bake uncovered
for 45-50 minutes or until hot and bubbly. Let stand 5 minutes before
serving.
Serves: 8 (2/3 Cup
Each)
PointsPlus® Value:
4
Fruit
Pizza
serves
16 ( 5 points +)
1 roll Pillsbury sugar cookie
dough
fruit of your choice
Icing:
3 oz. reduced-fat cream
cheese
2 T. light stick butter
1-½ c. powdered sugar
dash of salt
1 tsp. vanilla
1 T. skim milk
Roll sugar cookie dough onto a large pizza pan coated with cooking spray. Do not roll completely to the edge or it may overflow. Bake at 350 until golden. Do not over-bake. Cool completely.For icing, beat cream cheese and butter until smooth. Add powdered sugar, salt, vanilla and milk. Beat until smooth. Spread over cooled cookie and top with fruit. Serve immediately.
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