MIDWEEK MINUTES July 19, 2014
Midweek
Minutes
July 19,
2014
Hello,
Winners!
Well, the weather this
summer sure has been a roller coaster ride, hasn’t it? Even though we had
little cool spell, the heat is on for next week, they say. I know that wheat
harvest is wrapping up, and the county fairs are in full-swing! It just CAN’T
be that time already!
Summers
seemed to last longer when I was a kid. Of course, we didn't go to school until
AFTER the State Fair...and so school didn't get out until the first week of
June. We used to say that when you first heard the locusts, that meant that
school was coming...BUT, I heard my first locusts around the 4th of July. Are
they earlier now because school begins earlier?
I have
tomatoes in my garden turning red and members are bringing homegrown produce to
the meeting room! THANK YOU for the zucchini and cucumbers!!!
Delish!!!
Is there
anything more wonderful than a home-grown tomato? I just picked my first one!
YUMM-O! I remember when I planted them in May, and "suddenly" it's almost the
end of July already. It seems as though time sped by, but they didn't grow
overnight, did they? Yet, “suddenly” the summer veggie harvest is here! So it
is with our weight loss journey.
As my
friend Carolyn says,
"Among all the
lessons that are hard to accept when at last we're on the right road to
permanent weight loss is the understanding that there is no hurry, and that we
need to keep on doing the same things again and again. The weight didn't come on
in a day and it's not hard to remember the many, many unnumbered days when we
chose not to be responsible about what we ate. It's just as true when we're
walking the other direction. The road can only be traveled one step, one day,
one mile at a time. Equal in importance to losing the weight is gaining the
wisdom that weight management is a life-long stewardship. So much for quick
weight-loss and the fad diets!"
I surely
agree. I lost 1.2 pounds this week, and it’s all adding up to get me where I
want to be whenever I get there!
When you started the
summer, made a goal for Labor Day, and are sticking to it...sometimes it gets
hard. Sometimes it’s like that roller coaster ride, but that’s why we have
meetings. Checking in once a week and talking about what went well and what
didn’t helps us to maneuver through the ups and downs of our weight loss
journey. This week’s topic of PointsPlus Values and paying attention
to how much and what we are eating was really motivational!
Think of the people who
dropped out for the summer or didn't even start the weight loss journey. They
will NOT reap a harvest as you will. Day by day you are working the program,
making those healthy choices, and developing those new lifestyle habits.
Remember that our weight loss "suddenly" moment takes time too. So, aren't you
glad you are doing it...because the time goes by whether or not you are working
the program or not. Don't you want to be a slimmer, healthier you by the time
the REAL fall season gets here? Come to your meeting this week and get going on
your "suddenly"! See you there! --Zig
July Routine: Eat a Fruit or Vegetable with Every Meal or Snack
The overarching theme for this month’s meetings relates to finding satisfaction in healthy ways.
The first step is to eat a fruit or veggie with each meal or snack!! How will you incorporate this Routine?
These Member
Milestones are so BRIGHT, we need shades!
Superior: –12.2
lbs.
Hastings: –24.2
lbs.
5 lb.
star
Shirley G. ( S
)
15 lb.
star
Samantha E. ( H
)
BIGGEST
LOSER
Wanda H. (
S )
Karren W. (
H )
Vicki K. (
H )
PointsPlus® Values: Breaking the
Code
Menu math can be perplexing. How much will that chicken marsala
cost you? When is salad not a good deal? What if you don't have your Pocket
Guide handy? Here's help!
Part of what makes the
PointsPlus plan so versatile is the fact that you control your
food choices. Whether you’re a newbie or veteran, though, you’re bound to
encounter some curveballs with PointsPlus values, especially with
takeout foods that don't have nutritional info listed, or restaurant meals, or
your mom's famous spinach pie.
So how do you figure out how many PointsPlus values to track for a serving of, say, that famous lasagna from the Italian place downtown?
a) Snap and Track in the Mobile app
b) Portion estimating
c) PointsPlus Tracker on the Mobile app
d) Pocket Guide
e) All of the above
Answer: e. Any of these will help you make a reasonable guess. Even if it’s not precise, it’s better than no guess.
Here's why knowing the score pays off:
You avoid unpleasant surprises (and enjoy pleasant ones!)
If you don't check the PointsPlus value of a food before you choose it for a meal or snack because you think it might “cost” you too much, you might be missing out. Not all foods that might seem “bad” based on your assumptions are true PointsPlus hogs. And you might also be opting for “healthy” choices that are anything but! For instance, a main-course salad — with its generous bed of leafy greens, colorful chopped veggies and protein in the form of eggs, chicken or shrimp, for instance — might seem like a sensible default choice when you’re eating out. But other add-ins like cheese, bacon, croutons and creamy dressing — even in small amounts — can result in a PointsPlus value of 20 or more! A small slice of plain pizza, meanwhile, clocks in at an entirely reasonable PointsPlus value of 5, cheese and all.
You can create a go-to list of options
At your meeting this week, your Leader will ask you to come up with snacks for 2 to 5 PointsPlus value, as well as meals that come in under 10 PointsPlus value. The snack list could include such varied items as a regular store-bought chocolate chip cookie with a PointsPlus value of 3, a small handful of almonds with a PointsPlus value of 5, or a half-cup of carrot sticks for a PointsPlus value of zip. Dinners can span a quick Nicoise salad for 4 PointsPlus value to spaghetti with meat sauce for 10. With a wide range of choices, you're never at a loss (literally!) for PointsPlus values!
You can plan ahead
Take a few minutes now to look up the PointsPlus values of some foods you might want to incorporate into your meals and snacks this week. Did the numbers surprise you? Will you change your menu based on what you found?
So how do you figure out how many PointsPlus values to track for a serving of, say, that famous lasagna from the Italian place downtown?
a) Snap and Track in the Mobile app
b) Portion estimating
c) PointsPlus Tracker on the Mobile app
d) Pocket Guide
e) All of the above
Answer: e. Any of these will help you make a reasonable guess. Even if it’s not precise, it’s better than no guess.
Here's why knowing the score pays off:
You avoid unpleasant surprises (and enjoy pleasant ones!)
If you don't check the PointsPlus value of a food before you choose it for a meal or snack because you think it might “cost” you too much, you might be missing out. Not all foods that might seem “bad” based on your assumptions are true PointsPlus hogs. And you might also be opting for “healthy” choices that are anything but! For instance, a main-course salad — with its generous bed of leafy greens, colorful chopped veggies and protein in the form of eggs, chicken or shrimp, for instance — might seem like a sensible default choice when you’re eating out. But other add-ins like cheese, bacon, croutons and creamy dressing — even in small amounts — can result in a PointsPlus value of 20 or more! A small slice of plain pizza, meanwhile, clocks in at an entirely reasonable PointsPlus value of 5, cheese and all.
You can create a go-to list of options
At your meeting this week, your Leader will ask you to come up with snacks for 2 to 5 PointsPlus value, as well as meals that come in under 10 PointsPlus value. The snack list could include such varied items as a regular store-bought chocolate chip cookie with a PointsPlus value of 3, a small handful of almonds with a PointsPlus value of 5, or a half-cup of carrot sticks for a PointsPlus value of zip. Dinners can span a quick Nicoise salad for 4 PointsPlus value to spaghetti with meat sauce for 10. With a wide range of choices, you're never at a loss (literally!) for PointsPlus values!
You can plan ahead
Take a few minutes now to look up the PointsPlus values of some foods you might want to incorporate into your meals and snacks this week. Did the numbers surprise you? Will you change your menu based on what you found?
HASTINGS MEMBERS
We’re moving
our meetings to the Y.M.C.A. Our first meeting there will
be
on Saturday,
August 2, at the same time...8 A.M.
Tell all your
friends to join us as the new location, especially if you know a member who has
been gone.
Why We Eat More
You haven’t gotten hungrier – the world of food has just
gotten larger and harder to ignore. Recognize the signs and you’ll be one step
closer to weight-loss success.
Losing weight should be easier now
than ever before, right? We can calculate calories on our smartphones, find an
endless supply of healthy recipes online and order fat-free, low-carb snacks
with the click of a mouse. But instead of eating less and slimming down, we’re
actually eating more: The USDA estimates that the average American takes in
2,700 calories a day, an increase of 25 percent since 1970!
But don’t blame the extra intake on supersized 21st-century hunger pangs, says Brian Wansink, PhD, director of the Cornell Food and Brand Lab. Outside influences, like the size of the spaghetti box, the constant barrage of food images and even government policies, are making us all forget when we’re full and what’s a normal portion. The best way to outsmart all these sneaky influences? To understand exactly what they are.
Junk food keeps getting cheaper
While food is one of the few household expenses that’s actually become more affordable in the last few decades, it’s not lean proteins and organic veggies that have plummeted the most in price — it’s the sugary, fatty, processed stuff. “Because of government subsidies, the price of corn, wheat and rice is artificially low, so it’s very inexpensive to produce high-calorie, low-nutrient snacks such as crackers and cookies, and foods made with high-fructose corn syrup, such as soft drinks and breakfast cereals,” explains Carol Byrd-Bedbrenner, PhD, a professor of nutrition at Rutgers University.
Plus, food is everywhere you look
Remember when bookstores just sold books? Now you can’t buy a novel without also being tempted by peppermint mochas and Oreo cheesecakes. “You used to have to go to a supermarket to buy groceries, now you can find food in gas stations, discount stores, even at Staples,” says Wansink. Unfortunately for our waistlines, the food you’ll find while you’re buying a box of pencils isn’t whole grains and veggies — it’s more likely a tub of candy or a bag of chips.
Packages and portion sizes have ballooned
If that cookie looks like it’s three times the size of the ones you used to snack on as a kid, it probably is. A New York University study found that almost all packaged food sold today is two to five times the size it was in the 1970s, and some portions exceed USDA guidelines by as much as 700 percent! Even when we prepare our own food at home, portions sizes have grown. Wansink points out that the rise of warehouse clubs means that consumers are buying larger packages of foods; in a recent study, he found that when we cook from a double-sized box of spaghetti or a jar of sauce, the amount we eat increases by up to 25 percent.
Our plates and bowls are bigger, too
Did you ever notice how dainty your Grandma’s dishes seem? According to a recent study in the Journal of Consumer Research, dinner plates have been getting increasingly larger over the last century, evolving to the 11-inch slabs of china we’re accustomed to eating on now. And when the plate is bigger, portions get bigger to fill them up: Numerous studies have shown that the larger the plate or bowl, the more food we put on it.
We Want Our Food TV
Top Chef, Man vs. Food, Cupcake Wars: TV shows about cooking and eating are more popular than ever. But the more we watch, the hungrier we get. In a recent study, Wansink found that dieters gobbled down 43 percent more snacks while watching a food-related episode of TV show than while watching a non-food one. So if you’re going to turn on Iron Chef, put away the chips.
...But we don’t have time to actually cook
We may love to watch Rachael Ray whip up a casserole on TV, but that doesn’t mean we have time to do it ourselves. As the number of women in the work force has increased, the amount of time we have to slice, dice and sauté has decreased: In 1965, the average housewife spent over two hours per day cooking and cleaning up from meals. Today, for everyone, the average is about 33 minutes (that includes all three meals!). What does that mean? More take-out, fatty prepared foods and meals on the run.
We’re guilty of texting while tasting
Just a few years ago, we only had to worry about the TV or a rude salesperson interrupting us during dinner, but now there’s also the iPad, cell phone, Kindle and the entire season of Homeland on DVR. “Any time a screen is taking your attention away from your meal, you’re not going to pay attention to how much you’re putting on your plate, and you won’t notice signals that you’re full,” says Byrd-Bedbrenner.
There’s been a deluge of diet foods
It’s definitely a boon to those of us watching our weight that there are so many low-fat cheeses, low carb cookies and low-cal health bars available today, but too much of a healthy thing is, well, still too much, explains Wansink. In a recent study, overweight people ate 28 percent more candy when it was labeled “low-fat” than when it was labeled regular, which translates to in a greater overall intake of calories. “Also, we often reward ourselves later in the day for being a good boy or girl and eating the low-fat bar earlier,” Wansink adds.
There are just too many darn choices
Thirty years ago, there was just one kind of Snickers bar, and your coffee choice was regular or decaf. Today, Snickers come in dark chocolate, peanut butter and almond, and there are enough flavors of coffee to make your head spin. Good news, of course — especially if you love your half-caf, soy milk, crème brulee latte — but this constant range of new ways to tickle our taste buds means we always want more. In fact, one study found that when consumers were offered three different flavors of frozen yogurt, they ate 23 percent more than if they only had one choice.
Ultimately, the more you can manage your environment, the easier your weight-loss efforts will be. Not sure where to start? Head over to our Spaces tool for tips on how to stay in control no matter how big the plate, how available the food or how vast the choice really is.
But don’t blame the extra intake on supersized 21st-century hunger pangs, says Brian Wansink, PhD, director of the Cornell Food and Brand Lab. Outside influences, like the size of the spaghetti box, the constant barrage of food images and even government policies, are making us all forget when we’re full and what’s a normal portion. The best way to outsmart all these sneaky influences? To understand exactly what they are.
Junk food keeps getting cheaper
While food is one of the few household expenses that’s actually become more affordable in the last few decades, it’s not lean proteins and organic veggies that have plummeted the most in price — it’s the sugary, fatty, processed stuff. “Because of government subsidies, the price of corn, wheat and rice is artificially low, so it’s very inexpensive to produce high-calorie, low-nutrient snacks such as crackers and cookies, and foods made with high-fructose corn syrup, such as soft drinks and breakfast cereals,” explains Carol Byrd-Bedbrenner, PhD, a professor of nutrition at Rutgers University.
Plus, food is everywhere you look
Remember when bookstores just sold books? Now you can’t buy a novel without also being tempted by peppermint mochas and Oreo cheesecakes. “You used to have to go to a supermarket to buy groceries, now you can find food in gas stations, discount stores, even at Staples,” says Wansink. Unfortunately for our waistlines, the food you’ll find while you’re buying a box of pencils isn’t whole grains and veggies — it’s more likely a tub of candy or a bag of chips.
Packages and portion sizes have ballooned
If that cookie looks like it’s three times the size of the ones you used to snack on as a kid, it probably is. A New York University study found that almost all packaged food sold today is two to five times the size it was in the 1970s, and some portions exceed USDA guidelines by as much as 700 percent! Even when we prepare our own food at home, portions sizes have grown. Wansink points out that the rise of warehouse clubs means that consumers are buying larger packages of foods; in a recent study, he found that when we cook from a double-sized box of spaghetti or a jar of sauce, the amount we eat increases by up to 25 percent.
Our plates and bowls are bigger, too
Did you ever notice how dainty your Grandma’s dishes seem? According to a recent study in the Journal of Consumer Research, dinner plates have been getting increasingly larger over the last century, evolving to the 11-inch slabs of china we’re accustomed to eating on now. And when the plate is bigger, portions get bigger to fill them up: Numerous studies have shown that the larger the plate or bowl, the more food we put on it.
We Want Our Food TV
Top Chef, Man vs. Food, Cupcake Wars: TV shows about cooking and eating are more popular than ever. But the more we watch, the hungrier we get. In a recent study, Wansink found that dieters gobbled down 43 percent more snacks while watching a food-related episode of TV show than while watching a non-food one. So if you’re going to turn on Iron Chef, put away the chips.
...But we don’t have time to actually cook
We may love to watch Rachael Ray whip up a casserole on TV, but that doesn’t mean we have time to do it ourselves. As the number of women in the work force has increased, the amount of time we have to slice, dice and sauté has decreased: In 1965, the average housewife spent over two hours per day cooking and cleaning up from meals. Today, for everyone, the average is about 33 minutes (that includes all three meals!). What does that mean? More take-out, fatty prepared foods and meals on the run.
We’re guilty of texting while tasting
Just a few years ago, we only had to worry about the TV or a rude salesperson interrupting us during dinner, but now there’s also the iPad, cell phone, Kindle and the entire season of Homeland on DVR. “Any time a screen is taking your attention away from your meal, you’re not going to pay attention to how much you’re putting on your plate, and you won’t notice signals that you’re full,” says Byrd-Bedbrenner.
There’s been a deluge of diet foods
It’s definitely a boon to those of us watching our weight that there are so many low-fat cheeses, low carb cookies and low-cal health bars available today, but too much of a healthy thing is, well, still too much, explains Wansink. In a recent study, overweight people ate 28 percent more candy when it was labeled “low-fat” than when it was labeled regular, which translates to in a greater overall intake of calories. “Also, we often reward ourselves later in the day for being a good boy or girl and eating the low-fat bar earlier,” Wansink adds.
There are just too many darn choices
Thirty years ago, there was just one kind of Snickers bar, and your coffee choice was regular or decaf. Today, Snickers come in dark chocolate, peanut butter and almond, and there are enough flavors of coffee to make your head spin. Good news, of course — especially if you love your half-caf, soy milk, crème brulee latte — but this constant range of new ways to tickle our taste buds means we always want more. In fact, one study found that when consumers were offered three different flavors of frozen yogurt, they ate 23 percent more than if they only had one choice.
Ultimately, the more you can manage your environment, the easier your weight-loss efforts will be. Not sure where to start? Head over to our Spaces tool for tips on how to stay in control no matter how big the plate, how available the food or how vast the choice really is.
Hot
Weather Hot Stuff Challenge: Week
1
High temperatures and humidity can impact weight-loss goals.
Make the most of the heat of the season and commit to staying on
track.
Warm weather can bring all sorts of
weight-loss obstacles: you put off a workout because it’s just too hot out, hear
the siren song of funnel cake at a summer carnival, overindulge because you’re
on vacation (and heck, you deserve that margarita) or just feel like you should
have your fun now, before cooler weather — and that more strict “back-to-school”
mentality — kicks in.
Thankfully, the peak of summer has more to offer than just heat and humidity. It’s also prime time for many delicious fruits and vegetables. Pools and beaches are open and offer that often-elusive combination of fun and fitness. And stretched-out daylight hours are still working their mood-boosting magic.
That means now’s the time to make the most of the season and commit to staying on track. During each week of the challenge, we’ll highlight a potential pitfall and share some ways you can overcome it. Pledge to follow one of our tips each week and you’ll be well on your way to making positive and healthy memories this summer.
Week 1 obstacle: Food temptations
Summer is the only season where dessert comes right to your door, courtesy of the ice cream truck. If you’ve been finding it hard to turn down unhealthy foods (or to stop after just one serving), these strategies can help you renew your resolve. Pick one to focus on, depending on your plans for the week.
Thankfully, the peak of summer has more to offer than just heat and humidity. It’s also prime time for many delicious fruits and vegetables. Pools and beaches are open and offer that often-elusive combination of fun and fitness. And stretched-out daylight hours are still working their mood-boosting magic.
That means now’s the time to make the most of the season and commit to staying on track. During each week of the challenge, we’ll highlight a potential pitfall and share some ways you can overcome it. Pledge to follow one of our tips each week and you’ll be well on your way to making positive and healthy memories this summer.
Week 1 obstacle: Food temptations
Summer is the only season where dessert comes right to your door, courtesy of the ice cream truck. If you’ve been finding it hard to turn down unhealthy foods (or to stop after just one serving), these strategies can help you renew your resolve. Pick one to focus on, depending on your plans for the week.
- Practice saying "no." The script is so simple, but actually using the line can be tough if you haven’t mentally prepared to do so. Picture yourself in the tough situations you know you’ll face this week: a picnic or cookout, ball game, or a trip to an amusement park. Think about the foods there that you would you normally home right in on — and how empowered you’ll feel by confidently turning them down.
- Focus on what’s fresh. Instead of dwelling on what you shouldn’t eat because it’s not good for you, take a minute to think about what fruits and vegetables are in season and new ways you can enjoy them. This week, plan a trip to a farmer’s market (or a farm where you can pick your own) and stock up on whatever looks best: blueberries, peaches, plums, corn, tomatoes. When you get home, find a new, healthy recipe to try, and put your produce purchase to deliciously good use.
- Think in bites, not servings. There will always be some things you just absolutely must have a taste of — and that’s fine, as long as you don’t overdo it. The foods we crave are often easy triggers for overeating, so set a one-bite limit, even if that means tossing the rest in the trash or giving it away (or snagging a taste from your partner’s plate).
- Pack your own snacks. Heading to a carnival, ball game or a day at the beach? You know you shouldn’t rely on food vendors who peddle all things fattening — but how often do you actually come prepared? Stash some satisfying but healthy rations (whole-wheat crackers, cut-up veggies, fruit, cheese sticks, cereal bars) in a bag or cooler to bring along. Not having the right gear is no excuse. With summer items already on sale in most stores, you can score a great deal on coolers, insulated bags and cold packs. Don’t forget plenty of water to keep you hydrated and stay away from super-size buckets of soda, beer and lemonade.
Wednesday,
July 16, 2014
“Summertime and the living is easy” which
means those planned relaxing getaways are soon coming to fruition. But before
you board the plane or start packing your car for the intended adventure,
consider these tips to help stay on track so your perfect tan, instead of an
extra 5 pounds, is all you come home with.
If you’re staying at a hotel find out if they have a gym or swimming pool and schedule in some exercise time each day. Maybe it’s 30 minutes on the elliptical followed by a sauna or a morning swim in the sunshine before breakfast. Many of the bigger hotel chains provide such amenities and they are available to guests at no extra charge.
If tennis courts are provided, step outside to enjoy those mountain views while taking in a game and ask the concierge if there’s somewhere nearby to rent bikes or for recommended scenic walks. Bring your yoga mat and practice your downward dog on the beach. You’ll be so caught up in a new and beautiful surrounding burning those calories won’t feel like hard work!
And when it comes to what you’re ordering from the menu, find out what the catch of the day is, especially in tropical settings, as fish and shellfish will be what most restaurants do best. But if you choose the lobster, leave the melted butter behind and save those Points Plus values for a second piña colada or dessert.
Be daring and fill up on different kinds of fruits and vegetables. Have a slice of guava for an afternoon snack or yucca on the side with dinner. It will be a fun and flavorful new experience without dipping into your daily points allowance.
And if you’re really craving comfort foods like cheese or chocolate, find healthy ways to get your fix and keep your portions under control like ordering an appetizer of mushrooms stuffed with ricotta or sharing a chocolate mousse with your traveling companion.
If you’re going somewhere off the map so not likely to find your safe snacks like rice cakes or almonds or even your favorite branded mustard on supermarket shelves, bring along your own supply.
With a little planning you can have a healthy and active vacation resulting in renewed vitality and looking gorgeous in all the pictures you’ll surely want to share in the social media realm!
Now go have fun and enjoy every minute off the clock!
-Geraldine Vincent, Contributor
If you’re staying at a hotel find out if they have a gym or swimming pool and schedule in some exercise time each day. Maybe it’s 30 minutes on the elliptical followed by a sauna or a morning swim in the sunshine before breakfast. Many of the bigger hotel chains provide such amenities and they are available to guests at no extra charge.
If tennis courts are provided, step outside to enjoy those mountain views while taking in a game and ask the concierge if there’s somewhere nearby to rent bikes or for recommended scenic walks. Bring your yoga mat and practice your downward dog on the beach. You’ll be so caught up in a new and beautiful surrounding burning those calories won’t feel like hard work!
And when it comes to what you’re ordering from the menu, find out what the catch of the day is, especially in tropical settings, as fish and shellfish will be what most restaurants do best. But if you choose the lobster, leave the melted butter behind and save those Points Plus values for a second piña colada or dessert.
Be daring and fill up on different kinds of fruits and vegetables. Have a slice of guava for an afternoon snack or yucca on the side with dinner. It will be a fun and flavorful new experience without dipping into your daily points allowance.
And if you’re really craving comfort foods like cheese or chocolate, find healthy ways to get your fix and keep your portions under control like ordering an appetizer of mushrooms stuffed with ricotta or sharing a chocolate mousse with your traveling companion.
If you’re going somewhere off the map so not likely to find your safe snacks like rice cakes or almonds or even your favorite branded mustard on supermarket shelves, bring along your own supply.
With a little planning you can have a healthy and active vacation resulting in renewed vitality and looking gorgeous in all the pictures you’ll surely want to share in the social media realm!
Now go have fun and enjoy every minute off the clock!
-Geraldine Vincent, Contributor
Next week’s meeting
topic:
Does it
seem like every time you get together with friends or family everything is
centered around food?
Is it possible to have fun with friends or family — and not eat?
We’re talking about it
in the meeting room!
(Plus you’ve got to get that Bravo star for
the Ace Your Summer Challenge!!)
Member
Recipes
The Skinny Tuna Melt
Gina's Weight Watcher Recipes
Servings: 2 • Serving Size: 1 opened face sandwich Points+: 6 pts1 4.5 oz can tuna (in water) drained1/4 cup carrots, shredded1/4 cup diced celery1 tbsp red onion, minced1 tbsp light mayonnaise (Hellman's Light)1 tsp red wine vinegarsalt and pepper2 slices light whole wheat bread2 slices 2% cheese2 slices tomatooil spray (I used my Misto)
Combine tuna, celery, carrots, onion, mayonnaise, vinegar, salt and pepper.
Heat a large skillet over low heat. Spray skillet with oil, and place two slices of bread on top.Top bread with cheese, then tuna salad and tomato.Cook on low heat until cheese melts and bread gets toasty. Serve immediately.
The Smoothie to Cure All Chocolate
Peanut Butter Cravings (5
PP)
1 medium ripe banana
2 tbsp PB2 (12g)
2 tbsp
unsweetened cocoa powder (10g)
1/2 cup
unsweetened Almond Milk
~5 ice
cubes
Put everything in the
blender. Blend!
Cheesy Balsamic Cucumber Tomato Salad (4 PP)
1 The Laughing Cow Light Garlic & Herb Wedge1/2 tbsp red wine vinegar1/2 tbsp Balsamic vinegarPinch of Salt and Black Pepper1 tsp Olive Oil1 tsp HoneyAbout 1/2 Pint Grape Tomatoes HalvedAbout 1/2 Cucumber chopped10 leaves of basilMash The Laughing Cow Light Garlic & Herb Wedge with the vinegars, olive oil, and honey.This will be easier if the cheese is room temp, or you can squish it a bit in the packaging before adding to the bowl. Don’t worry if it looks lumpy, just keep mixing as it will all incorporate.
Lightened Up Macaroni Salad
Servings - 10 Serving size - 1/10th of recipe Points Plus per serving - 4 points+12 oz. any shaped dry pasta ( I like to use small shells or elbows)2 TBS. red wine vinegar or cider vinegar2 TBS. reduced fat mayonnaise ( such as Hellman's)1 TBS. extra virgin olive oil1 tsp. dried tarragonsalt and pepper, to taste1 hard boiled egg, finely chopped2 medium stalks of celery, finely diced1/4 cup red onion, finely diced1/4 cup sweet red pepper, finely diced2 TBS mild banana peppers, finely diced ( optional but adds a lot of flavor)1. Cook pasta to al dente, according to package directions and rinse well with cold water to cool.2. In large bowl, whisk together the vinegar, mayo, olive oil, and tarragon to combine into a vinaigrette.Add in the celery, onion, red pepper, banana pepper, egg and cooked pasta. Stir to combine.Season with salt and pepper to taste.Cover and let sit in refrigerator for at least a half and hour to let flavors mingle. Stir again before serving.
Chicago-Style Deep Dish Pizzaadapted from Cooking Light Servings - 8 Serving Size - 1/8th of pizza Points Plus per Serving - 9 points+2 tsp. sugar1 pkg. dry active yeast ( about 2 1/4 tsp.)1 cup warm water ( 100 - 110 degrees F)1 TBS extra virgin olive oil12.4 ounces all purpose flour ( about 2 3/4 cups), divided1/4 cup yellow cornmeal1/2 tsp. salt2 cups reduced fat shredded cheese of your choice ( I used a blend of Italian cheeses), divided6 ounces of precooked chicken Italian sausage, casings removed and diced ( I used raw, removed the casing, crumbled it and sauteed it until it was done. Then let it cool before using as a topping)1 (28 ounce) can of diced tomatoes with basil, oregano and garlichandful of fresh basil leaves, chopped1/2 onion, chopped1 small bell pepper of your choice ( I used yellow), chopped1. To make the dough: Dissolve sugar and yeast in warm water in 2 cup glass measure or small bowl; let stand for 5 minutes to get bubbly on the top. Stir in olive oil. Weigh ( 11.25 ounces ) or lightly spoon flour into dry measuring cups, level with a knife. Combine 11.25 ounces ( about 2 1/2 cups) flour, cornmeal and salt in a large bowl. Stir yeast mixture into flour mixture to form a wet ball. Turn dough onto lightly floured surface. Knead until smooth and elastic( about 5 minutes) slowly adding the remainder of the flour as you knead. Dough will be a little sticky. Place dough in a large bowl coated with cooking spray and cover. Allow to rise for about 45 minutes in a warm place until doubled in size. Punch dough down and let it rest for 5 minutes. Roll out dough on lightly floured surface into a 11 x 15" rectangle. Spray 9 x 13" glass baking dish with cooking spray. Lay the rolled out dough into the baking dish and press up sides.2. Preheat oven to 400 degrees F.3. To assemble pizza: Open the can of tomatoes and drain in a colander for about 10 minutes to remove most of the liquid. ( you can get the rest of the toppings going while the tomatoes are draining) Spread 1 1/2 cups cheese onto the prepared dough. Top the cheese with the sausage. Heat a large nonstick skillet sprayed with cooking spray to med heat. Saute the onion and pepper until they are tender, about 6 - 8 minutes. Top the sausage with the cooked vegetables. Top the vegetables with the drained tomatoes. Top the tomatoes with the remaining cheese.4. Bake at 400 degrees F for 25 - 30 minutes or until crust browns and cheese bubbles. Top with chopped fresh basil. Cool 5 minutes before cutting.
Mini Cheesecake Recipe (makes 15)
15 vanilla wafer cookies (such as Nilla Wafers)
muffin liners
8 ounce package of Neufchatel cheese
1/2 cup 1% cottage cheese (no salt added)
2 large eggs
1/4 cup sugar
1 tsp vanilla strawberries and blueberries (optional)Preheat to 325 F and place rack in center of oven. Place muffin tin liners into muffin tin and add one cookie to each liner. Mix all of the remaining ingredients until smooth with a mixer. When ready, add two tablespoons of batter to each muffin cup.Bake for 10-12 minutes until firm in the center. Serve room temperature or cold with a few blueberries or a sliced strawberries.For one mini cheesecake without berries = 2 Points+ www.snackgirl.com
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