Midweek
Minutes
August 10,
2013
Hello,
Winners!
The above cartoon is pretty
much accurate! There's no cartoon above of teachers and their feelings, though.
Ha-ha! I would assume their emotions run the same. For me, it's like a new
year. It's a new commitment, it brings new routines, challenges and changes,
and it's an opportunity to start fresh! I have my classroom set up with some
NEW Distance Learning equipment. It's awesome and frightening at the same
time. I've been teaching German to students all over the state of
Nebraska since 1999 behind a desk in a different room with TVs (like an anchor
person), not in my regular classroom, and the technology in there has gotten
antiquated. Now, I'll be teaching in my own classroom with a huge flat screen
that let's me move around the room. It's all hooked up differently, and so it's
basically uncharted territory for me. I wish that I had some more time to
practice with the new equipment, but it only got installed this week. I will be
making many mistakes at first. Interesting how technology can really make me
feel stupid! But, I'm jumping in anyway!
The reason I'm telling you all
of this is, of course, that it's the same with our weight management. If
you've "taken the summer off", it's time to think about putting new ROUTINES in
place. It's time to organize your SPACES. It's time to "jump in" and get back
to it. You might be scared. You might think you're not ready, but you CAN do
it!
I might show up at my meetings
a bit tired and a bit stressed, but with our Routine of the Month for August,
I'm going to try and get enough sleep, prepare EASY and healthy meals to grab
and go, and I'll be working on transitioning from summer mode to teacher mode.
I hope to see you all there!
Remember to bring your best
ideas for FAST meal preps! I'm taking notes!
-Zig
These Members are DOING
it!
Superior: -14.4
lbs.
Hastings: -27.4
lbs.
5 lb.
star
Pam Wr.
(S)
Teg C.
(H)
10 lb.
star
Julie D.
(S)
Luann B.
(H)
20 lb.
star
Deb P.
(H)
5%
Meredith H.
(H)
Joann S.
(H)
Velma V.
(H)
Biggest
Loser
Laddie B.
(S)
Deb P.
(H)
The Sleep-Weight Loss Connection
Discover how more quality
sleep can equal more sucess at losing!
If you ask most people what behaviors encourage weight-loss and a healthy
lifestyle — mindful eating and moving more — are usually the first changes that
come to mind. But researchers are finding more and more links between getting
too few ZZZs and carrying too many lbs. And although the reasons are not fully
understood, there seems to be a connection between sleep loss and hormonal
changes that affect appetite and satiety. So, how much attention do you pay to
how much (or well) you sleep? Do you snore? Eat dinner within an hour of hitting
the hay? Or smack the snooze button (at least once) every morning?
A good night’s sleep can impact how we feel, how we think, and our ability to make healthy food choices. Practicing this month’s Routine: get 7 to 8 hours of quality sleep each night will help you recharge physically, mentally and emotionally —setting you up for weight-loss success. You'll be less stressed, more aware and better able to cope with all of life’s curveballs including temptations like sweets and junk food. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods. And when you’re exhausted, you’re less likely to resist those urges. Isn’t it amazing to think that something as simple as some extra quality shuteye each night could help you stay in control?
An A+ plan for better ZZZs
If you're having difficulty sleeping, spend some time assessing your sleep habits and patterns. Keeping a sleep journal for a week or so may help. Be sure to take a look at the entire picture — that includes what goes on during the day well before bedtime. For example, working out regularly can lead to sound sleep. But exercising too close to bedtime can leave you feeling wired so get your fitness fix in no later than three hours before you hit the sack.
What — and when — you eat plays a role, too. Digestion raises body temperature, and a heavy meal too close to bedtime may keep you awake while your stomach works overtime. If you want an after-dinner snack, keep it light and chase it with a glass of milk or herbal tea, which some people find relaxing. (Just make sure to hit the bathroom before you hit the hay to avoid being awakened by a full bladder!)
Although it may seem silly at first, adding a "sleep" appointment to your daily schedule can help you stick to this month's Routine. Allow ample time for dinner, family, chores and any other loose ends you need to tie up before you retire. Commit to “shutting down” electronics (computer, tablet, phone, TV) at least 30 minutes before your target lights-out time to give your eyes and brain time to wind down. Perhaps have a warm, bubbly soak in the tub (when you get out, the decrease in body temperature can help you feel sleepy). Or you might want to read a good book or magazine, or listen to relaxing sounds on the radio before drifting off to sleep. Sweet dreams.
A good night’s sleep can impact how we feel, how we think, and our ability to make healthy food choices. Practicing this month’s Routine: get 7 to 8 hours of quality sleep each night will help you recharge physically, mentally and emotionally —setting you up for weight-loss success. You'll be less stressed, more aware and better able to cope with all of life’s curveballs including temptations like sweets and junk food. Studies have even shown that too little sleep can trigger cravings for high-fat, high-calorie foods. And when you’re exhausted, you’re less likely to resist those urges. Isn’t it amazing to think that something as simple as some extra quality shuteye each night could help you stay in control?
An A+ plan for better ZZZs
If you're having difficulty sleeping, spend some time assessing your sleep habits and patterns. Keeping a sleep journal for a week or so may help. Be sure to take a look at the entire picture — that includes what goes on during the day well before bedtime. For example, working out regularly can lead to sound sleep. But exercising too close to bedtime can leave you feeling wired so get your fitness fix in no later than three hours before you hit the sack.
What — and when — you eat plays a role, too. Digestion raises body temperature, and a heavy meal too close to bedtime may keep you awake while your stomach works overtime. If you want an after-dinner snack, keep it light and chase it with a glass of milk or herbal tea, which some people find relaxing. (Just make sure to hit the bathroom before you hit the hay to avoid being awakened by a full bladder!)
Although it may seem silly at first, adding a "sleep" appointment to your daily schedule can help you stick to this month's Routine. Allow ample time for dinner, family, chores and any other loose ends you need to tie up before you retire. Commit to “shutting down” electronics (computer, tablet, phone, TV) at least 30 minutes before your target lights-out time to give your eyes and brain time to wind down. Perhaps have a warm, bubbly soak in the tub (when you get out, the decrease in body temperature can help you feel sleepy). Or you might want to read a good book or magazine, or listen to relaxing sounds on the radio before drifting off to sleep. Sweet dreams.
Beyond the Sandwich: Bread-Free Brown Bag Lunches
Homemade
take-to-work meals to relish at lunchtime.
Nationwide, brown-bagging it at the office is on the rise.
So we asked some WeightWatchers.com employees to tell us what their go-to,
take-to-work lunch would be if — and here’s the catch — 1) it contained no bread
(cause everyone knows how to make PB&J!) and 2) they were only allowed to
use one container.
Here are their responses, each paired with a delicious recipe from our site. Tote them in a high-tech cooler bag with an ice pack to eat chilled, or to keep fresh until you’re ready to microwave it at the office.
Here are their responses, each paired with a delicious recipe from our site. Tote them in a high-tech cooler bag with an ice pack to eat chilled, or to keep fresh until you’re ready to microwave it at the office.
Rebecca Turner (editor and
writer): "Whole-wheat pasta with peas and turkey meatballs. Pack extra sauce on
the side so it doesn’t get dry in the microwave."
This Month's Routine:
The relationship between how
much you sleep and how much you weigh is a lot closer than you may think. If
you’re overweight, you're at higher risk of developing serious sleep disorders.
And if you have a sleep disorder, you’re at higher risk of becoming overweight.
Unfortunately, it’s a symbiotic relationship that many are unaware of, and they
may unknowingly be putting their health (and weight-loss efforts) at
risk.
How it
helps:Research shows that people who get adequate sleep tend to
weigh less than those who don't. The reasons are not fully understood, but there
seems to be a connection between sleep loss and hormonal changes that affect
appetite and satiety. Poor sleepers may also be more stressed, and therefore
less able to use coping strategies around food and eating.
Make it a Routine:
- Do what you can to keep a regular sleep/wake schedule; setting calendar reminders can help.
- Reduce your caffeine intake, and avoid alcohol and heavy meals before bed.
- Keep your bedroom dark and free of distractions (like laptops and bright alarm clocks).
Wake Up and Get Out!
Try these
painless ways to get out of bed and into the morning workout habit.
For night owls and anyone else who struggles to get out of
bed when the alarm clock sounds, waking up for a morning workout is a lot easier
said than done. However, completing your exercise regimen before your day even
starts can boost your energy and may help you sleep better at night.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack, N.J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired you feel," says Zafarlotfi. "And, of course, the more awake you are, the more willing and able you'll be to hit the gym."
Try one or more of these techniques to help you jump-start your day:
1. Light up your morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light — whether natural or artificial — can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
2. Refresh your routine.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine — a little coffee and a bite to eat, a shower, even reading the paper — gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose to fuel your workout.
3. Enlist help.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to call or text you in the morning.
4. Rethink your sleeping habits.
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to eight hours of quality shut-eye a night. For those without a hard-and-fast morning schedule, you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis.
If you find yourself unable to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging substances like caffeine after noon, and alcohol in the late evening. Adopt an anxiety-reducing ritual, such as keeping a journal or doing yoga stretches. Says Zafarlotfi, "Nothing will keep you tossing and turning all night like stress."
If you are exercise in the evening and find this to be a successful regimen don’t be discouraged. Exercising no matter what time of the day is beneficial, just as long as you can stick with it.
There are several ways to make getting up in the morning easier, according to Susan Zafarlotfi, PhD, clinical director of the Institute for Sleep/Wake Disorders at Hackensack University Medical Center in Hackensack, N.J. "Seemingly simple things, from light exposure to taking a shower, can have a major effect on how tired you feel," says Zafarlotfi. "And, of course, the more awake you are, the more willing and able you'll be to hit the gym."
Try one or more of these techniques to help you jump-start your day:
1. Light up your morning.
"Your internal clock is regulated by light exposure," says Zafarlotfi. "When you're in the dark, your body wants to sleep. When you're in the light, it's a signal that you should be awake. That's why getting a dose of light — whether natural or artificial — can help you feel more energized." To brighten things up, Zafarlotfi suggests opening your curtains upon rising. If it's cloudy out or still dark, turn on bright, white-hued lights throughout your house.
2. Refresh your routine.
"The period in which you'll feel most tired is right after you wake up from a night's sleep," says Zafarlotfi. "If you just pull on your workout clothes and head out the door, your body and mind will struggle to get going. But having a refreshing routine — a little coffee and a bite to eat, a shower, even reading the paper — gives you a chance to wake up, and you'll feel more alert." A small snack or light breakfast provides glucose to fuel your workout.
3. Enlist help.
A study published in the American Journal of Preventative Medicine reported that people who received a telephone call encouraging them to exercise were more likely to do so than those who didn't get a call. Stay on track by asking a friend or family member to call or text you in the morning.
4. Rethink your sleeping habits.
The single best way to make rising easier, says Zafarlotfi, is to make sure that you're well rested. "Sleeping too much, too little or poorly can have a major effect on the way that you feel in the morning," she explains. Her advice: Aim to get about seven to eight hours of quality shut-eye a night. For those without a hard-and-fast morning schedule, you can figure out your needs by going without an alarm clock for two weeks; the amount you sleep, on average, is the amount you probably need on a regular basis.
If you find yourself unable to fall or stay asleep, Zafarlotfi suggests cutting out slumber-sabotaging substances like caffeine after noon, and alcohol in the late evening. Adopt an anxiety-reducing ritual, such as keeping a journal or doing yoga stretches. Says Zafarlotfi, "Nothing will keep you tossing and turning all night like stress."
If you are exercise in the evening and find this to be a successful regimen don’t be discouraged. Exercising no matter what time of the day is beneficial, just as long as you can stick with it.
Have you
used the SPACES section on etools to help with
your
challenges and "panic Moments" Here's a snippet...
Keep sleep regular, even when work
isn’t
When you work the night
shift, or unpredictable hours, nature can work against you. Sleep patterns that
challenge your body’s natural circadian rhythms
can pose extra challenges
when you’re trying to lose weight in a healthy way. Not only can lack of sleep
affect blood sugar levels and decrease insulin sensitivity, but sleep
deprivation also affects the
hormones that control
appetite which can make you more likely to overeat. This makes maintaining a
healthy sleep pattern all the more critical if you work unusual
hours.
ACTION PLAN:
Don’t sip coffee throughout the
night.
If you drink coffee, get your
daily java injection early in your shift. It may seem more logical to wait until
the dead of night, when your body’s more likely to need the jolt; however,
a Université of Montréal study
found that consuming caffeine close to bedtime was more disruptive to daytime
sleepers than nighttime sleepers.
Go to sleep right after
work.
Most folks are pretty drained
after a long night on the job, though coming home when the sun is high can
encourage you to stay up.
Resist that urge and use your
natural tiredness to slip into a speedy slumber; you’ll sleep sounder. Resist
flipping on the TV, surfing websites or doing other activities that trigger your
brain into “awake mode.” Save chores for off days, or (when possible) hit them
before your shift begins the next evening.
Keep your bedroom
cool.
Your circadian rhythm changes
your body temperature daily, lowering it at night (so you can sleep soundly) and
raising it during the day (to keep you alert).
Having a naturally higher body
temperature during the day can affect your sleep quality. So make sure you keep
your bedroom as cool as you find comfortable, to nudge your body temp closer
toward that sacred sleep zone.
Block out light and
noise.
Your body is evolutionarily
conditioned to be awake when the sun is shining — and that’s a real liability
when you sleep during the day.
So don’t let the sun pour into
your bedroom while you’re trying to get some much-needed shuteye. Invest in
simple sleep aids like blackout shades and eye masks.
Ear plugs and a white noise
machine can also help you tune out daytime sounds.
Snooze and Lose
Are you feeling
a little sleep deprived? Those sleepless nights could be having an effect on
your body weight.
Do you have trouble getting a good night's sleep? You're
not alone. The National Sleep Foundation reports that 68% of adults say they're
so sleepy most days that they can't concentrate well.
Now researchers are finding something even more
surprising: Too little sleep may affect your ability to lose weight.
A recent study in the Archives of Internal Medicine
found that overweight or obese patients slept less than those with a normal body
mass index (BMI). A lower BMI was linked to just 20 extra minutes of sleep
nightly.
"We don't know what the direct connection is between sleep
deprivation and weight," explains Dr. Michael Thorpy, Director of the Sleep-Wake
Disorders Center at New York City's Montefiore Medical Center.
"But we do know that someone deprived of sleep has altered
insulin and blood glucose handling – changes that may predispose them to
increased body weight."
Sleep deprivation also generates hormonal changes that
influence metabolism and appetite. Too little sleep can make you feel hungry
even if your stomach's full.
Here are tips for sound snoozing and adding sleep to your
collection of weight-loss tools.
Know your sleep
needs. Most adults require a solid 7 to 9 hours in bed with plentiful deep
sleep and no disruptions.
Maintain a regular sleep
schedule. Go to bed and set the alarm for the same time every day, even on
weekends. Regularity strengthens the sleep-wake cycle.
Time your
consumption. Avoid alcohol, tobacco and caffeine (coffee, chocolate, colas)
in the late afternoon (past 5 pm) and at night. Limit pre-bedtime fluids to
eliminate nighttime bathroom visits.
Finish dinner two to three
hours before bedtime.
Avoid napping. This
is absolutely key if you're not sleepy at bedtime.
Exercise regularly.
It improves mood and promotes sound sleep. But avoid workouts within three hours
of bedtime.
Establish relaxing
pre-sleep rituals. Listen to music, read a novel, take a bath, think about
your day.
Make your bedroom
inviting. At bedtime, the room should be cool, dark and quiet. Block light
with thick curtains or eye shades.
Minimize noise with ear
plugs, fans or other devices. Invest in a quality mattress and comfy
pillows.
Get up. If you wake
up at night and can't fall back to sleep within 30 minutes, go to another room.
Return only when sleepy.
Lunchtime? Practice Perfect Packing
How can you make
sure you're eating a healthy lunch? Bring it yourself. Read on for our tips, and
favorite portable recipes.
It's human nature to eat what's handy instead of making the
extra effort to eat right. Use this tendency to your advantage by bringing
healthy, low-calorie foods wherever you go. Follow our tips, and you'll be a
legend in your own lunchtime.
Shop savvy
Stock up on containers of various shapes and sizes to accommodate different food types and servings (make sure they are microwave safe). We like Obentec's bento-style Laptop Lunch system (from LaptopLunches.com) as well as Fit & Fresh's modular systems (available at many grocery and home goods stores), but cheaper alternatives by Ziploc and GladWare also do a great job. (The screwtop lids on the Ziploc Twist 'n Loc containers are great for those who just want to stuff something in your bag without worrying about spills.)
While you're in the housewares department, get yourself a soft collapsible cooler or tote. They now come in many sizes and styles and feature useful extras such as hot and cold pockets and drink compartments. Choose one that meets your needs and also suits your style. You'll be more apt to use it if you like how it looks.
At the grocery store, buy prepackaged items such as individual servings of tuna fish and crackers, yogurt with granola — even baby carrots are sold in single-serving baggies. Bananas and oranges are the ultimate "prepackaged" fruits.
Cook smart
Make a batch of soup on Sunday, divvy it up into portion-controlled containers for workday lunches, and pop them into the freezer. (Remember to leave room at the top of the container for expansion.) Research has shown that if you start a meal with a broth-based soup, you're more likely to eat fewer calories, says Elizabeth Somer, R.D. Other good make-ahead dishes that keep well: rice and legume salads, and healthy dips, such as hummus. Grill extra boneless chicken breasts to use in sandwiches and on top of salads.
Portion patrol
In this age of "supersizing," prepacking your meals in containers will help you eat reasonable servings. "Get to know true serving sizes, and plan meals with that in mind," says Jean Anliker, director of the Nutrition Education Program at the University of Massachusetts, Amherst. A good guide to follow: One ounce of food is about the size of the average thumb, 2-3 ounces is about the size of a palm, and a cup is about the size of a fist.
Measure up
When packing your tote, run down a nutritional checklist. Tally how many PointsPlus® values you'll be using during the day so you'll know what's left for dinner or an extra snack. Count up servings of fruits and vegetables and make sure you've included adequate amounts of protein, calcium-rich foods and complex carbohydrates. The right balance of foods will help curb cravings and keep you feeling satisfied throughout the day.
Not just lunch
Too busy for breakfast? Instead of grabbing a jumbo muffin on the way to work, try individually wrapped cereal and granola bars, yogurt and fruit. Be sure to pack snacks to get you through a long day. Working late? Plan ahead for that meal, too.
Hydrate
Don't forget to pack beverages. Flavored seltzer waters, vitamin waters, and diet sodas come in their own cans and bottles. Or bring your own concoction such as iced herbal teas and fruit smoothies in a reusable beverage bottle designed for that purpose.
Shop savvy
Stock up on containers of various shapes and sizes to accommodate different food types and servings (make sure they are microwave safe). We like Obentec's bento-style Laptop Lunch system (from LaptopLunches.com) as well as Fit & Fresh's modular systems (available at many grocery and home goods stores), but cheaper alternatives by Ziploc and GladWare also do a great job. (The screwtop lids on the Ziploc Twist 'n Loc containers are great for those who just want to stuff something in your bag without worrying about spills.)
While you're in the housewares department, get yourself a soft collapsible cooler or tote. They now come in many sizes and styles and feature useful extras such as hot and cold pockets and drink compartments. Choose one that meets your needs and also suits your style. You'll be more apt to use it if you like how it looks.
At the grocery store, buy prepackaged items such as individual servings of tuna fish and crackers, yogurt with granola — even baby carrots are sold in single-serving baggies. Bananas and oranges are the ultimate "prepackaged" fruits.
Cook smart
Make a batch of soup on Sunday, divvy it up into portion-controlled containers for workday lunches, and pop them into the freezer. (Remember to leave room at the top of the container for expansion.) Research has shown that if you start a meal with a broth-based soup, you're more likely to eat fewer calories, says Elizabeth Somer, R.D. Other good make-ahead dishes that keep well: rice and legume salads, and healthy dips, such as hummus. Grill extra boneless chicken breasts to use in sandwiches and on top of salads.
Portion patrol
In this age of "supersizing," prepacking your meals in containers will help you eat reasonable servings. "Get to know true serving sizes, and plan meals with that in mind," says Jean Anliker, director of the Nutrition Education Program at the University of Massachusetts, Amherst. A good guide to follow: One ounce of food is about the size of the average thumb, 2-3 ounces is about the size of a palm, and a cup is about the size of a fist.
Measure up
When packing your tote, run down a nutritional checklist. Tally how many PointsPlus® values you'll be using during the day so you'll know what's left for dinner or an extra snack. Count up servings of fruits and vegetables and make sure you've included adequate amounts of protein, calcium-rich foods and complex carbohydrates. The right balance of foods will help curb cravings and keep you feeling satisfied throughout the day.
Not just lunch
Too busy for breakfast? Instead of grabbing a jumbo muffin on the way to work, try individually wrapped cereal and granola bars, yogurt and fruit. Be sure to pack snacks to get you through a long day. Working late? Plan ahead for that meal, too.
Hydrate
Don't forget to pack beverages. Flavored seltzer waters, vitamin waters, and diet sodas come in their own cans and bottles. Or bring your own concoction such as iced herbal teas and fruit smoothies in a reusable beverage bottle designed for that purpose.
Member
Recipes
SKINNY, FIBER-RICH
TUNA SANDWICH
1 (5 oz) can chunk white albacore tuna, packed in
water, drained and rinsed with water
1½ tablespoons light mayonnaise
1½ tablespoons pickle relish
2 Oroweat Sandwich Thins
Spicy brown mustard or regular yellow
mustard
Tomato slices
Romaine lettuce leaves
1. In a bowl, add the drained tuna, mayonnaise,
pickle relish and mix together.
2. Split open the sandwich thins and spread each
inside piece with mustard.
3. Divide the tuna and spread on the bottom side of
each sandwich thin. Top each sandwich with tomato and lettuce. Add each sandwich
thin top, mustard side in. Cut in half and serve.
PointsPlus® Value per serving:
6
Slender Egg
Salad
Points: 2 weight watchers PP
Servings: 2
Serving Size: 1/2 of salad
4 hard boiled eggs, 1 whole egg and 3 egg whites, chopped
1 tbsp light mayo or Greek yogurt
1/2 tsp whole grain mustard
1 stalk chopped celery
1 tbsp chopped fresh chives or fresh dill
Small squeeze of lemon
Salt and fresh pepper to taste
Points: 2 weight watchers PP
Servings: 2
Serving Size: 1/2 of salad
4 hard boiled eggs, 1 whole egg and 3 egg whites, chopped
1 tbsp light mayo or Greek yogurt
1/2 tsp whole grain mustard
1 stalk chopped celery
1 tbsp chopped fresh chives or fresh dill
Small squeeze of lemon
Salt and fresh pepper to taste
Instructions
1. Combine everything together in a large bowl and enjoy! It’s that simple.
1. Combine everything together in a large bowl and enjoy! It’s that simple.
Freezer Pancake
Mix
DRY Ingredients ( put in a freezer bag or
plastic container)
Shake well!
3 cups white whole wheat flour
3 cups all purpose flour
3 tablespoons white sugar
3 tablespoons brown sugar
3 teaspoon baking powder
3 teaspoon salt
Write this on the outside of the container
or bag: (or cut and print out the info below and tape on)
For 8 pancakes, add 1 cup of dry
ingredients and ….
2 eggs
1 1/4 cups milk
2 tablespoons butter, melted
Nutritional value:
1 pancake – PointsPlus® Value per
serving: 3
Better than an Egg McMuffin
Muffin
|
PointsPlus® Value:
5
Servings:1 |
This is a great way to start the
day!
|
1 item(s) English muffin(s), any type
| |
1/4 cup(s) Egg Beaters Egg substitute
| |
2 Tbsp scallion(s)
| |
2 Tbsp bell pepper(s)
| |
2 Tbsp mushroom(s)
| |
1 serving(s) Kraft Singles Fat Free American
| |
Instructions
Chop all vegetables and saute in cooking spray until soft. Add Egg Beaters and cook until set. Meanwhile lightly toast English muffin.
After toasting muffin
add cheese slice to one half. Turn out eggs onto cheese side of the muffin. Salt
and pepper to taste.
You can adjust the
veggies to create many different types of sandwiches. Crimini Mushrooms work
great. Enjoy!
Super Cheesy
Squash
2 teaspoons extra-virgin olive oil
2 pounds zucchini or summer squash, (about 4 medium),
sliced 1/4 inch thick rounds or triangles
Freshly ground salt & pepper, to taste
1/2 cup finely shredded Parmesan cheese or spice it up
with pepperjack, (1 ounce)
1. Heat oil in a large nonstick skillet over medium heat.
Add zucchini/squash and cook,
stirring every 2 to 3 minutes, until tender and most of
the slices are golden brown, about 5-10 minutes.
Remove from heat, sprinkle with salt and pepper; stir to
combine.
2. Sprinkle with cheese, cover and cook until the cheese
is melted, 1 to 2 minutes more. Serve warm.
Makes four 3/4 cup servings, PointsPlus® Value per
serving: 1
Broccoli and
Bacon Salad Recipe
4 cups broccoli, finely
chopped
1 1/4 cups jicama, chopped
into small, bite sized pieces
1 small red onion, finely
chopped
6 slices cooked extra lean
turkey bacon, finely chopped
1/4 cup reduced-fat
mayonnaise
1/2 cup fat free Greek yogurt
plain
3 garlic cloves,
minced
1 tbsp cider
vinegar
1 tsp brown sugar
3 tbsp dried
cranberries
1 tsp salt
½ tsp black
pepper
Whisk garlic, mayonnaise,
yogurt, vinegar and sugar in a large bowl.
Add broccoli, jicama,
onions, bacon, cranberries and pepper; stir to coat with the
dressing.
Entire recipe makes 6 servings
Serving size is 1 cup
PointsPlus® Value: 2
Serving size is 1 cup
PointsPlus® Value: 2
Chicken, Bacon, Avocado
Wrap
This recipe is a great way to
use your leftover barbecue chicken. Simply add bacon, avocado, cheese and more
BBQ sauce one one delicious wrap!
(1 serving)
1 Mission Life Balance Whole
Wheat Tortilla
1oz sliced BBQ
chicken
1 Tbsp BBQ Sauce
1 slice TJ’s lite cheddar
cheese
1 slice TJ’s cooked turkey
bacon, crumbled (cooked in the microwave!)
1/4 small avocado,
sliced
Spinach & romaine
leaves
* Make
this VEGETARIAN by using the Morning Star Chickenless Strips & Fakin
Bacon.
Heat tortilla up in a nonstick pan
sprayed with nonstick spray while the turkey bacon cooks in the microwave (about
2 minutes a slice).
Flip tortilla and top with cheese.
Remove pan from heat but leave tortilla in pan so cheese milks. Add all the
fixin’s and enjoy!
Tropical Chicken Salad
with Orange Vinaigrette
| 2 Tbsp unsweetened orange juice | |
| 1 Tbsp rice wine vinegar | |
| 2 tsp olive oil | |
| 1/4 tsp table salt | |
| 1/4 tsp black pepper, freshly ground | |
| 4 cup(s) fresh mixed baby greens | |
| 5 oz cooked skinless, boneless chicken breast(s), thinly sliced | |
| 3/4 cup(s) pineapple, fresh, cut into chunks | |
| 3/4 cup(s) mango(es), fresh, cut into chunks | |
| 3/4 cup(s) cucumber(s), seedless, cut into chunks | |
| 1/4 cup(s) mint leaves, fresh, cut into thin strips | |
| 1/4 cup(s) (sliced) uncooked red onion(s), thinly sliced |
In a large bowl, stir together orange juice, vinegar, oil,
salt and pepper until blended.
Add salad greens, chicken, pineapple, mango, cucumber,
mint and onion; toss to mix and coat. Serve immediately. Yields about 3 cups per
serving.
Serves 7 @ 7 PP
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