Recipe Of The Day

Tortilla Pinwheels

Serves: 4
Serving Size: 1 tortilla, cut into bite-size pieces

Great for a party. It's actually something low fat to munch on!

INGREDIENTS
4 whole wheat tortillas
1/4 cup fat free cream cheese
8-12 spinach leaves, washed and dried
1/2 cup grated carrots

DIRECTIONS
1. Let the cream cheese come to room temperature. Whip with a mixer, or by hand, to make it easier to spread.

2. Using a spatula or knife, spread about 1 tablespoon cream cheese on each tortilla, making sure to reach the edges.

3. Put several spinach leaves in the center of the tortilla and sprinkle with 2 tablespoons of carrots.

4. Roll tortilla tightly; secure with a toothpick.

5. Cut the tortilla into pinwheels by cutting it in half first, then making bite-sized slices along the tortilla until you reach the end. Lay each piece cut-side down on a serving plate.

WW Points = 3.2

Thanks to Hungry Girl..another great one!

Burn Baby Burn!!

Kick Your Metabolism Into High Gear!
The Do's and Don'ts of Efficient Fat-Burning

If you’re reading this, chances are pretty good that you don’t have a metabolism that lets you eat as much as you want without ever gaining an ounce. Maybe (like me) you’re even at the other extreme, where it seems like all you have to do is smell the foods you love to start packing on the pounds. Does this mean you’re doomed to a lifetime of munching on carrot sticks with fat-free dressing, while watching your hollow-legged friends enjoy their pasta Alfredo and chocolate cheesecake? Not at all.

There are lots of things you can do to turn your body into an efficient fat-burning machine, and they don't include depriving yourself of foods you love, resorting to unhealthy gimmicks, or taking expensive “fat-melting” supplements that fail to deliver what they promise. All you have to do is avoid a few common mistakes, and include some simple ways to boost your daily calorie burn.

Metabolism DONT'S

* Don’t reduce your calorie intake too low. The fact that you gain weight easily is proof that your body likes to shift into fat-storage mode at the drop of a hat, and going too low on calories is one of the easiest ways to trigger that reaction (often referred to as starvation mode). Don’t fall for the mistaken idea that the less you eat, the more you’ll lose—that’s just not how your body works. Staying within your recommended calorie range will keep your internal furnace stoked so that you have more capacity to burn stored fat.

* Don’t skip meals. Going too long between meals affects your body chemistry in ways that can make weight loss more difficult. Most people can manage their hunger and avoid cravings and overeating by spreading out their calories into four to five small, well-balanced meals or snacks during the day. Try not to go more than four to five hours without eating something.

* Don’t short yourself on shut eye. More research is showing that chronic sleep deprivation plays a significant role in weight gain. Your body needs plenty of “downtime” for the internal housekeeping that keeps your metabolism in good working order. The occasional late night won’t hurt you, but consistently sleeping just one hour less than you need may slow down your weight loss considerably.

Metabolism DO'S

* Build muscle! This is the most important action you can take to maintain a high metabolic rate while trying to lose weight. Strength training prevents you from losing a lot of muscle along with the fat you lose when dieting. If you don’t strength train regularly, up to 30% of the weight you lose could be muscle tissue. Considering that a pound of muscle burns about 3 times more calories per day than a pound of fat even when you’re sitting still (and up to 15-20 times more calories per minute when you're physically active), you can see the problems this can cause. If you lose 20 pounds of weight (and 30% of that weight loss is muscle—seven pounds), you’ll be slowing your metabolism and your fat burning capacity down by a significant amount. A simple strength training program twice a week can limit your muscle loss to almost zero, and keep your metabolism running high.

* Stay as active as possible. The more you use your muscles, the more calories you will burn. Moderate exercise like walking can burn three to six times more calories per minute than sitting still, and high intensity exercise like interval training can burn more than 12 times as much. Likewise, the more you vary your daily activity and exercise, the more you keep your body on its fat-burning toes.

* Don’t just sit there. If you’re watching TV or sitting at your desk, get up frequently to do a few exercises. Keep those resistance bands and dumbbells nearby at all times—you can fit a complete strength training workout into the commercial breaks of a one-hour TV show. Ditch your chair and sit on a stability ball (or a stationary bike) instead—even fidgeting can help!

* Exercise in the morning or in frequent bouts. Both strength and cardio exercises boost metabolism by increasing your calorie burn even AFTER your session is done. You can get the most out of this perk by starting your day with a workout or by incorporating multiple exercise sessions into your day. Longer or intense workouts have a greater "after burn” but even a 15-minute walk will make a difference.

* Try interval training. The harder you work, the more calories you will burn both during and after exercise—plus your fitness level will really improve. Studies show that exercising as intensely as you can, for at least 10 minutes per day, produces the best results. Interval training is an effective way to increase the intensity and duration of your workouts without running yourself into the ground or risking injury.

* Include mental exercises. One of the most important (but least recognized) factors in keeping your metabolic fires well stoked is managing stress effectively. Chronic stress disrupts the hormones that regulate everything from appetite to fat storage, and can defeat even the best exercise and eating plans. The more effort you put into recognizing and handling stress, the better off you’ll be. Include some time in your schedule every day for relaxation exercises, yoga, journaling, and other stress management activities.

And Most Importantly…
Make exercise and healthy eating FUN! Experiment frequently with new exercises and recipes, or anything that keeps you interested and adds some spice to your program. Well, don’t stop there. The more variety you can put in your diet and your exercise routine, the more stimulating it will be. That makes it easy to put your best efforts forward, and get a major metabolic return on your investment.

Recipe Of The Day

Seafood Stir Fry

A stir fry surprise with scallops, shrimp and imit.crab meat.

Ingredients

3 cups cooked white rice
4 oz imit. crab meat,(cut into pieces)
4 oz shrimp, raw
4 oz bay scallops, raw
1/2 cup summer squash, sliced
1/2 cup green beans
1/2 cup zucchini, sliced
2 tbsp soy sauce (or to taste)
Rice wine

Directions
Begin by cooking the rice so it is ready by the time the stir fry is done.
In a pre-heated wok, add crab pieces, shrimp and bay scallops.
Add green beans, summer squash and zucchini.
If more liquid is needed, splash some rice wine into the mixture.
Stir fry until seafood and vegetable are completely cooked.
Serve with rice.

Number of Servings: 4

WW Points = 5.2

Keep A Food Diary & Loss Twice As Much....For Real!!

Have you ever questioned whether using the nutrition tracker on SP really influences your weight loss? A new study says, yep, it sure does!

A study published in the American Journal of Preventive Medicine followed almost 1,700 obese and overweight people as they started a diet and exercise program. The average weight loss over 20 weeks was about 13 pounds. But the more people recorded the foods they were eating, the more they lost. Those who kept no food records lost about 9 pounds, and those who kept six or more per week lost 18 pounds. What a huge difference!

Writing down what you're eating does a few things. First, it makes you more accountable. If you know you're going to have to record that Snickers bar on your food tracker, sometimes you might think twice before eating it. Second, it helps you see where your extra calories are coming from. I've seen lots of people on the Message Boards say that they thought they were eating healthy and eating the right amount of food until they started tracking. Then they realized just how many calories they were eating and it became obvious why they gained weight or were having trouble losing weight.

So if you've doubted using the tracker in the past, rethink that decision. It could have a big impact on your weight loss progress!

Recipe Of The Day

Applesauce Pancakes - 1 pt. Pancake

1 1/2 cups whole wheat flour

1 T. baking powder

3/4 cup unsweetened applesauce

1 cup non-fat buttermilk

2 egg whites, lightly beaten

Combine the flour and the baking powder in a medium sized bowl, and stir to mix well. Stir in the applesauce, buttermilk, and egg whites.

Coat a griddle or large skillet with non-stick cooking spray, and preheat over medium heat until a drop of water sizzles when it hits the heated surface.

For each pancake, pour 1/4 cup of batter onto the griddle, and spread into a 4-inch circle. Cook for 1 minute and 30 seconds, or until the tops are bubbly and the edges are dry. Turn and cook for an additional minute, or until the second side is golden brown. As the pancakes are done, transfer them to a serving plate and keep warm in a preheated oven.

Makes 12.

Nutritional Facts (per pancake) calories: 69, chol: 1 mg, Fat: 0.4, Fiber: 2 g, Protein: 3.3 g, sodium: 122 mg,

WW Points: 1 pt.

Recipe Of The Day

Sweet and Sour Pork Stir-Fry

Ingredients

12 oz. boneless pork loin, trimmed of all visible fat
1 can (8 oz.) pineapple chunks in juice
2 Tbsp. Worcestershire sauce
1 Tbsp. cornstarch
1/2 tsp. salt to taste
1/4 tsp. freshly ground black pepper to taste
1 Tbsp. canola or peanut oil, divided
2 cups fresh or frozen broccoli florets
1 medium carrot, thinly sliced
1 medium onion, cut vertically into 1/2-inch slices
8 ears canned baby corn
1 garlic clove, chopped
1 tsp. minced fresh ginger

Directions
1. Freeze pork until firm, about 20 minutes. Cut pork into 1/4-inch by 2- or 3-inch strips. Set aside.
2. Drain juice from pineapple into a small bowl, reserving pineapple. Add Worcestershire sauce and cornstarch to juice. Season with salt and pepper, if desired. Set aside.
3. In wok, heat 2 teaspoons oil over high heat. Add pork and stir-fry until white. Add broccoli, carrot, onion, corn, and reserved pineapple. Stir-fry until broccoli and carrots are brightly colored, about 2 minutes. Transfer to plate. Set aside.
4. Add remaining 1 teaspoon oil to wok. Add garlic and ginger. Stir-fry until fragrant, about 10 seconds, taking care not to burn them. Stir pineapple juice mixture. Add to wok with meat mixture. Stir-fry until liquid has thickened and meat is cooked through, 2 to 3 minutes. Serve immediately.

Makes 4 servings.

WW Points = 4.1

Sugar Substitutes: How Sweet It Is

Get the Low Down on Low-Cal Replacements

Do you feel like you are surrounded by sweets… cookies, cake, pie, ice cream, candy, and pop? Sweet treats are everywhere, along with the extra calories and simple carbohydrates that make them up. For people with diabetes and folks trying to cut calories and carbohydrates, the words “sugar free” can be music to ones ears--or at least satisfaction for a sweet tooth.

They go by several names, including sugar substitute, non-nutritive sweetener, very low calorie sweetener, or alternative sweetener. But one thing is common. They all taste similar to sugar with little to no calories or glycemic response. Each substitute is also sweeter than sugar, meaning that a little goes a long way; since less is needed to achieve the same sweetness, recipes may need to be modified.

Currently the Food and Drug Administration (FDA) has approved five types of sugar substitutes for use in the United States:

* Aspartame tastes very similar to sugar but is 200 times sweeter. Other names include Nutrasweet, Equal, and Sugar Twin (blue box). Aspartame is often the subject of stories in the popular press that claim the product causes a variety of health problems. According to the FDA, aspartame is the most thoroughly tested food additive and studies confirm that it is safe for the general population. However, aspartame should not be used by people who have the rare hereditary disease phenylketonuria.

Because it is not heat stable, aspartame is used mostly in foods that do not require cooking or baking. Therefore it should be added to foods after cooking, or sprinkled on a cooked or baked product after removing it from the heat source. Aspartame will lose its sweetness when heated for a long time.

* Acesulfame-K is often blended with other sugar substitutes to produce a sugar-like taste. It is 200 times sweeter than sugar and goes by the names Sweet One, Sunett, and Sweet & Safe. It is heat stable and can be used in cooked and baked foods.
* Neotame is the newest artificial sweetener available to consumers. It is approximately 7,000-13,000 times sweeter than sugar. It has been approved as a sweetener for baked goods, soft drinks, chewing gum, confections and frostings, gelatins, puddings, jams, jellies, and fruit juices.
* Saccharin, also called Sweet and Low, Sweet Twin, Sweet ‘N Low Brown, and Necta Sweet, is 200-700 times sweeter than sugar. Saccharin keeps its sweet flavor when heated, so it can be used when cooking and baking.
* Sucralose is the only sugar substitute made from sugar, and is 600 times sweeter. It also goes by the name Splenda* (which contains sucralose, dextrose and maltodextrin) and is used in baked goods, soft drinks, gum, frozen dairy desserts, juices and gelatins. Sucralose is heat stable and can be used in desserts and baked goods. *Note: Although Splenda markets itself as "suitable for people with diabetes," no studies have ever examined whether Splenda is in fact safe for people with diabetes. Foods sweetened with sugar substitutes are lower in calories and can be one component of a weight loss program. But remember, you need to control calories in your whole eating plan. Removing the sugar from a cookie does not turn it into a health food. Without monitoring your portion size, you can still get too many calories and zero nutritional benefits. If you have diabetes or other reasons to watch your sugar intake, check with your health care provider before trying sugar substitutes. Sugar-free doesn't always mean safe for everyone.

Thanks Hungry Girl!

Recipe Of The Day

Cheese and Garlic Rotini With Grilled Chicken

Ingredients

1 tsp olive oil
4 cloves garlic (minced)
4 tbsp basil
4 oz fat free cream cheese
1/2 cup fat free cottage cheese
1/3 cup shredded Parmesan cheese
2 oz white wine (optional)
1/2 cup water
2 boneless, skinless chicken breasts

Directions
In a medium sauce pan cook minced garlic and basil in olive oil for about 30 seconds.
Reduce heat.
Add cottage cheese, cream cheese, and Parmesan.
Cook on medium/low heat, stirring often, for approx. 5 minutes or until sauce is smooth.
Add wine and water.
Cook on low for 2 - 3 minutes until sauce thickens.
Cut each chicken breast in half.
Grill and season with pepper and garlic powder or as desired.
Follow the cooking directions on the box for the rotini.
Serve garlic sauce over rotini with grilled chicken on the side and enjoy!


Number of Servings: 4

Nutritional Info

* Servings Per Recipe: 4
* Amount Per Serving
* Calories: 330.2

* Total Fat: 2.4 g
* Cholesterol: 38.6 mg
* Sodium: 117.0 mg
* Total Carbs: 46.8 g
* Dietary Fiber: 6.2 g
* Protein: 27.1 g

WW Points = 6

Healthy & Quick Breakfast Ideas

If you’ve heard it once, you’ve heard it 937 times: Breakfast is the most important meal of the day. Why? You just spend eight hours with no food or water. You’re dehydrated, your blood sugar is low and you have little energy. And now it’s time to hurry the kids off to school before the eight-hour workday. More so than any other point in the day, you need nourishment. Right now.

Besides, eating breakfast actually helps you lose weight. Those who skip the meal tend to snack before lunch and throughout the day, usually on unhealthy, high-calorie foods. Breakfast eaters typically cruise until lunch, while beaming with energy.

So what are some unhealthy breakfast ideas? Scratch that – healthy and quick ideas? Here are some of our favorites:

* Prepare a casserole the night before. Pop it in the microwave when you wake up and it will be ready to go when you are.
* Incorporate complex carbohydrates, such as whole wheat toast and bagels. Spread peanut butter and raisins on top of either for added flavor.
* Bake bran muffins early in the week, then grab one or two each morning. Or check out a local bakery for healthy varieties.
* Make waffles Sunday morning and freeze the leftovers. You can pop ‘em in the toaster for a homemade breakfast. Also, grocery stores sell frozen whole grain selections.
* Have you ever tried a tortilla for breakfast? Wrap up cold turkey and cheese, grab an apple and you’re on your way.
* Don’t forget cold cereal. We’re not talking about those covered with sugar, but the healthy variety. Items such as Wheaties and Cheerios are always good choices.
* Do you love eggs, but have high cholesterol or worry about their saturated fat? Cut out a lot of the “bad” stuff, while still getting a dose of protein, by only using the egg white.
* Make a shake or a smoothie. Blend fruit and yogurt and then drink it in the car. A side option is a small bag of finger foods, such as a mixture of granola and grapes.

WOW! Awsome Hungry Girl!

Champions Eat Breakfast

Want your child to grow up smart, happy, and healthy? She'll be off to a good start when each day begins with a healthy breakfast. Here are a few reasons to sit down to a family breakfast every morning.

* Breakfast is food for thought. Brains run on glucose, which comes from food. After a long slumber, glucose is in short supply, and your body needs a refill. Kids who eat breakfast have longer attention spans and better school performance than kids who skip the meal.
* Breakfast is food for (good) mood. Eating a nutritious breakfast promotes balanced blood sugar levels, warding off crankiness.
* Breakfast is food for fitness. People who eat breakfast are more likely to maintain a healthy weight. Your child will have more energy to spend for physical activities, promoting a healthy body. And starting the breakfast habit early will help your child maintain the habit for years to come.

Just any old breakfast won't do. Try whole grains, fresh fruit, lean proteins, and low-fat dairy products. Avoid those highly processed "breakfast bars". If you're in a rush, opt for fresh fruit and whole-grain toast instead.

Recipe Of The Day

Orange Juice Fizz

Orange Juice Fizz

Serves: 1

Are you in need of a cool and refreshing snack or breakfast idea, this is the perfect nutritious pick-me-up. Leftover shake can be frozen in pop molds or 5 ounce paper cups with popsicle sticks.

INGREDIENTS
2 tablespoons lime juice
1/4 cup orange juice
1 teaspoon sugar
1/4 cup club soda

DIRECTIONS
Mix all ingredients and serve over ice.

NUTRITION INFO
Calories: 52
Fat: 0.2 g
Carbohydrates: 51.6 g
Protein: 0.6 g

WW Points = 1.1

MMMM..Hungry Girl!

What's So Great About Water?

The latest recommendations from the Institute of Medicine of the National Academy of Science, Dietary Reference Intake for Electrolytes and Water say:

"The fluids consumed do not have to be only water. Individuals can obtain their fluids from a variety of beverages and foods. Contrary to popular opinion, consumers do not need to consume 'eight glasses of water a day' to meet their fluid needs."

However my own personal opinion, particularly for people trying to lose weight, is to encourage additional water intake whenever possible. I feel it helps to cleanse the body when weight loss and fat breakdown is occurring. I also know that it helps to keep the hands and mouth busy, so snacking is less. This is a form of behavior modification. I personally know that many people feel better when at least 4-6 glasses of plain old H2O is consumed to help meet total fluid needs.

Written by Becky Hand, Licensed & Registered Dietitian


UUUUGGHHH....why isn't water my friend? Why don't I just love it?

Recipe Of The Day

Slow Cooker Salsa Chicken

Ingredients

4 boneless, skinless chicken breasts
1 cup salsa
1 package reduced sodium taco seasoning
1 can reduced fat cream of mushroom soup (condensed)
1/2 cup reduced fat sour cream

Directions
Add chicken to slow cooker.
Sprinkle taco seasoning over chicken.
Pour salsa and soup over chicken.
Cook on low for 6 to 8 hours.
Remove from heat and stir in sour cream.
Serve with rice.
NOTES:
You may use half the packet of taco seasoning (I have started doing this to reduce sodium content myself)
Some slow cookers cook faster than others. Mine is a true slow cooker (have had it over 10 years.) The newer ones cook a bit faster and you may have to adjust your cooking time based on that!


Number of Servings: 6

My kids and husband scarfed this one up!

WW Points: 3.2

Are you traveling? Smart Solutions for the Road!

It’s hard to eat healthy on the road. You’re driving hours to your final destination and the last thing you’re worried about is what you’re eating. All too often people focus on arriving as quickly as possible and overlook taking care of their own bodies. And it leads to exhaustion before you even arrive.

There are many tactics at your disposal to ensure a refreshed and invigorated feeling when you arrive. Believe it or not, nutrition is pretty basic. Step No. 1 – drink plenty of water. Dehydration can cause fatigue and make you feel just plain lousy. Yes, this will mean more rest stops and bathroom breaks. Trust us, it will be worth it in the long run. As a special note, alcohol causes dehydration. Drinking alcohol on the plane (or even the night before your trip) is not the wisest course of action. If you do order a glass of wine or two, make sure to match every drink with an extra cup of water.

Try eating an extra-healthy meal the night before leaving. Your body will be better prepared to handle the rigors of traveling. Load up on foods you think you might be skimping on during the trip, such as fruits and vegetables. Don’t go overboard on the calories; just make sure you’re getting as much out of your meal as you can, nutrient-wise. We all know that rest area food and airplane meals aren’t so great. Either they taste horrible, or are so loaded with the bad stuff (fat, grease, sodium) that you know you’ll be doing your body a disservice by consuming them. So what can you do? Bring some food with you! That doesn’t mean packing an oversized cooler (although you can if you have room in the car). It means bringing small, easy to pack, easy to eat, nourishing foods. Items such as nuts, fruit, energy bars, granola, or raw veggies are simple snack ideas. Individually wrapped items are especially useful when traveling. Pull one out, munch down, and at the next stop, pitch the wrapper (in a trash can of course).

It’s key to eat at regular intervals throughout the day. Don’t skip meals just because you’re "making good time." You’ll need the energy. When it comes down to it, use your head. Try to eat as healthy as you can, just as you would any other day.

Portions...Portions...Portions

No More Portion Distortion

Knowing portion sizes is just as important as knowing how many portions to eat. The list below includes the number of portions that are recommended daily for most adults and children, and matches standard SINGLE portion sizes with an easy way to visualize its real size.

Dairy Products

A Single Serving


Is About this Size…

1/2 cup cottage cheese, pudding, or frozen yogurt
Child's fist

1.5 ounces nonfat cheese
9-volt battery

1 ounce regular cheese
Pair of dice

1 cup milk or yogurt
Baseball

Recommended Daily Servings:
Kids ages 6-12: 2-3 servings
Teen girls: 3+ servings
Teen boys: 3+ servings
Adults: 2-3 servings

Hey...What's For Breakfast????

Weight Watchers Smart Ones Morning Express - FOUR options in this new line have hit the freezer aisle, peeps. Check out two English Muffin Sandwiches (Canadian Style Bacon and original -- both with egg whites and cheese), plus a Breakfast Quesadilla and a Stuffed Breakfast Sandwich (both packed with egg whites, cheese, turkey bacon, and veggies)! Each of these has 210 - 240 calories, 5 - 7g fat, 27 - 28g carbs, and 2 - 6g fiber (POINTS® value 4 - 5*).

If these don't tickle you pink then you might want to give these a try:

Jimmy Dean D-Lights Croissant - Turkey sausage, egg whites, and cheese on a CROISSANT... and it's guilt-free?! Well, sort of. It has 300 calories, 12g fat, 32g carbs, and 3g fiber (POINTS® value 6*). So while it's better than many other morning croissant sandwiches, it may not be something you want to swallow EVERY morning. HG Heads Up! Make sure you get the one labeled "D-Lights"...

Kashi Honey Sunshine Cereal - We LOVE the name of this stuff, but the taste is what'll REALLY get you! The box is packed with "honey-kissed seven whole grain cereal pillows." It's like a less sugary Cap'n Crunch (that won't cut the roof of your mouth)! A 3/4-cup serving has 100 calories, 1.5g fat, 25g carbs, and 6g fiber (POINTS® value 1*). This cereal ROCKS hard!

Here are some other items you might find yummy:

Emerald Cocoa Roast Almonds, Dark Chocolate Flavor - Get a chocolate-almond fix without devouring a giant sugar-y candy bar. These nuts taste fantastic and are filling too. 1 ounce (about 1/4 cup) has 150 calories, 13g fat, 6g carbs, and 3g fiber (POINTS® value 3*). We're cuckoo for cocoa nuts!

Oscar Mayer Deli Fresh Singles - We LOOOOOVE to snack on deli meats! These perfectly portioned packs dole out single servings of shaved deli meats with just 60 - 70 calories, 1 - 1.5g fat, 0 - 3g carbs, and a POINTS® value of 1*. The 2-packs come in FIVE varieties -- Honey Oven Roasted Turkey, Smoked Turkey, Home-Style Roasted Ham, Honey Smoked Ham, and Oven Roasted Chicken. AWE-SOME !

Sargento Salad Finishers - These salad-tastic pouches come in Bistro Chicken, Cheddar Bacon, Cheddar Chicken, Chicken Caesar, and Cranberry Pecan. Just add lettuce and your favorite chopped veggies and -- VOILA -- you have a beauteous salad with all the trimmings! These have 100 - 160 calories, 4 - 10g fat, 2 - 9g carbs and 0 - 1g fiber (POINTS® value 2 - 4*). Our p ick is the Chicken Caesar -- it has just 100 calories, 4g fat, and 6g carbs per serving (POINTS® value 2*). Just remember to use low-cal dressing...

Excellent list Hungry Girl....HG saved my breakfast mornings!

10 No Cook Meals from Weight Watchers

Too hot to cook? No sweat! With these easy meals, you'll never turn on the oven, the stove, or even the microwave. Each serves two, but double or triple the recipes as you wish.

Cantaloupe Soup with Basil & Crab
Puree 2 cups cubed cantaloupe with 1/2 cup mango nectar. Pour the mixture into a large bowl and stir in 1 small shallot, minced; 6 basil leaves, shredded; 3 dashes hot pepper sauce; and 1/4 teaspoon salt. Chill at least 2 hours. Top each serving with 3 ounces cooked lump crab meat, picked over for shell and cartilage.
Serving size: 1 1/4 cups
POINTS® value: 3

Cranberry-Nut Turkey Roll Ups
Spread two medium low-fat whole-wheat tortillas each with 1 tablespoon whole-berry cranberry sauce and 1 tablespoon fat-free mayonnaise. Top each with 3 ounces thickly sliced deli turkey breast, 1 leaf Romaine lettuce, and 1 teaspoon chopped pecans. Roll up and serve.
POINTS value: 4

Bombay Tuna Salad
Drain a 6-ounce can of chunk white tuna packed in water and place in a bowl. Mix with 1/4-cup fat-free mayonnaise; 1 celery stalk, thinly sliced; 2 tablespoons minced red onion; 2 tablespoons sliced almonds; 2 tablespoons golden raisins; 2 teaspoons curry powder; 2 teaspoons lemon juice; and 1/4 teaspoon salt. Place a bed of Boston or Bibb lettuce on each of two plates and divide tuna between them.
POINTS value: 4

Melon & Berries with Poppyseed Dressing
Combine 1 cup diced watermelon, seeded or seedless; 1 cup diced honeydew melon; 1 cup sliced strawberries; and 1 cup raspberries. Toss with 1/4-cup bottled low-fat poppy seed dressing. Serve over 1/2 cup 1% low-fat cottage cheese.
Serving size: 2 cups
POINTS value: 5

Ceviche
Toss 4 ounces sea scallops, thinly sliced, and 4 ounces skinned red snapper filet, diced, with 1/2 cup fresh lime juice in a medium glass bowl. Cover and refrigerate until the fish becomes opaque, about 1 hour. Drain, then toss with 1 large tomato, diced; 1/2 medium avocado, pitted, peeled, and diced; 1 small red onion, minced; 2 tablespoons chopped fresh cilantro; 2 tablespoons fresh lime juice; 3 dashes hot pepper sauce; salt to taste; and ground pepper to taste. Serve immediately, cold, on a bed of shredded iceberg lettuce. NOTE: Ask for sushi-grade fish at your market.
Serving size: 1 cup
POINTS value: 5

Chunky Roast Chicken Slaw
Pull 6 ounces of white meat off a store-bought roast chicken. Mix with 1 small Napa cabbage, finely shredded; 1 Granny Smith apple, peeled, cored, and shredded; 1 celery stalk, thinly sliced; 1 small shallot, minced; and 1/4-cup low-fat ranch dressing.
Serving size: 2 cups
POINTS value: 5

Two Bean Chili Salad with Smoked Chicken
Drain and rinse one 14 1/2-ounce can French-style green beans and place them in a large bowl. Toss with 1 cup canned kidney beans, drained and rinsed; 6 ounces chopped store-bought smoked chicken breast; 1 tablespoon cider vinegar; 2 teaspoons chili powder; 2 teaspoons olive oil; salt to taste; and ground pepper to taste.
Serving size: 1 1/2 cups
POINTS value: 6

Thai Summer Rolls
Soak 6 Thai rice paper wrappers (available in the Asian aisle of most supermarkets) in warm water until soft, about 10 seconds. Lay them flat on your work surface and top each with 1 large cooked cocktail shrimp (about 1 ounce), 2 cucumber slices, 2 tablespoons shredded carrot, 1 tablespoon minced scallion (green part only), and 1/2 teaspoon hoisin sauce. Roll to seal in the filling; serve immediately or wrap tightly in plastic wrap and refrigerate 1 hour.
Serving size: 3 rolls
POINTS value: 4

Mozzarella & Tomato
Thinly slice two large beefsteak tomatoes. Layer the slices with 4 ounces thinly sliced part-skim mozzarella and 12 basil leaves. Sprinkle the stacks with 2 teaspoons aged balsamic vinegar and 1/2 teaspoon salt.
Serving size: 1 1/2 cups
POINTS value: 4

Optional: Accompany each serving with 4 ounces cooked large shrimp, drizzled with a splash of white wine vinegar.
POINTS value: 6

Chef's Orchard Salad
Place 1 1/2 cups mixed greens on each of two plates. Top each set of greens with 1/2 peach, pitted and thinly sliced; 1/4-cup blueberries; 1/4-cup small red seedless grapes; 3 ounces thinly-sliced deli roast beef; and 2 tablespoons bottled fat-free vinaigrette. POINTS value: 5


Thanks Weight Watchers!!

Need New Salad Ideas????

Pacific Sizzle Salad

Serves: 6

Tired of the same green leafy salad?

INGREDIENTS
1 (11-oz.) can mandarin orange segments, chilled and drained
1 mango, peeled and cubed
1 medium avocado, peeled, pitted and cubed
1 medium cucumber, peeled, seeded and cubed
1 red bell pepper cut into thin strips
3 tablespoons lime juice
2 tablespoons ginger flavored soy sauce
1 tablespoon stir fry sauce
2 tablespoons brown sugar
2 tablespoons minced red onion
2 tablespoons minced cilantro

DIRECTIONS
1. In large bowl, toss together mandarin oranges, mangos, avocado, cucumber and bell pepper with lime juice.
2. Combine remaining ingredients for dressing small bowl; blend well and toss gently with mandarin orange mixture.
3. Stir in cilantro and serve immediately.

NUTRITION INFO
Calories: 138
Fat: 5.5 g
Carbohydrates: 23 g
Protein: 2.7 g

Weight Watcher Points = 3.2

Yum Yum!!

Check It Out!

If any of you are looking for specific diet meal plans then go check out www.drgourmet.com . This is a very interesting site...you can even make a "group" for your family and it will tell you how calories everyone is to eat.

Just thought I would pass it along. I am still checking it out!

YUMMY!!!

This is a keeper! We have had a few unexpected birthday parties so I am just getting around to fixing the Monterey Chicken with sauteed zuc's and squash. This is a keeper! Even my 18 month old ate it. Darling husband loved it...which is saying a lot! Passing the recipe along....you won't be disappointed!

Monterey Chicken

4 (5 oz.) Boneless Skinless Chicken Breasts
1/4 Cup Barbecue Sauce
1/4 Cup Hormel Real Bacon Bits
1 Cup 2% Colby and Monterey Jack Shredded Cheese*
1 (14 oz.) Can Diced Tomatoes with Green Chilies, drained
Sliced Green Onions
Pepper

*Not 1 cup of each cheese. This cheese comes already mixed together.

Preheat oven to 400 degrees.
Pound out the chicken breasts to flatten. Season each with a little pepper.
Cook the chicken in a skillet sprayed with non-stick cooking spray over medium-low heat until no longer pink.
Place each breast onto a baking sheet and top each breast with 1 tablespoon of barbeque sauce, 1/4 cup cheese, 1/4 cup tomatoes, green onions and 1 tablespoon of bacon bits.
Place into the oven and bake until the cheese has melted (about 5 minutes).

Serves: 4
Per Serving: 263 Calories; 8g Fat (29.0% calories from fat); 39g Protein; 6g Carbohydrate; 1g Dietary Fiber; 108mg Cholesterol; 840mg Sodium. Exchanges: 4 1/2 Lean Meat; 0 Other Carbohydrates. WWP: 6

OMG...A LIST THAT YOU "MUST" KEEP!!

Check it out -- we rounded up some of our favorite low-cal, low-fat snacks, all with a POINTS® value of 1* (or less!) per serving. Most of these have just 50 - 100 calories and 0 - 3g fat. Yipppeeee!!! Stock up now...

Yogurts, and Puddings and Cheeses,
Oh My!Dannon Light & Fit Nonfat Yogurt (6 oz. = 60 calories, 0g fat, 10 - 11g carbs, 0g fiber) Weight Watchers Yogurt (6 oz. = 100 calories, 0.5g fat, 17g carbs, 3g fiber)
Yoplait Fiber One Yogurt (4 oz. = 80 calories, 0g fat, 19g carbs, 5g fiber)
Dannon Light & Fit Nonfat Smoothies (1 smoothie = 70 calories, 0g fat, 13 - 14g carbs, 0 - <1g fiber)
Weight Watchers Smoothies (1 smoothie = 80 calories, 0g fat, 13g carbs, 2g fiber)
LightFull Satiety Smoothies (1 smoothie = 90 calories, 0 - 0.5g fat, 36 - 38g carbs, 5g fiber)
Jell-O Sugar Free Pudding Snacks (1 snack = 60 - 70 calories, 1 - 2g fat, 13 - 14g carbs, 0 - 1g fiber)
South Beach Living Pudding Cups(1 container = 60 calories, 1 - 1.5g fat, 16g carbs, 3g fiber)
Kozy Shack No Sugar Added Puddings(1/2 cup = 80 - 90 calories, 3g fat, 11 - 14g carbs, 3 - 4g fiber)
Sargento Reduced Fat Colby-Jack Sticks and Slices (1 stick or 1 slice = 50 calories, 4 - 4.5g fat, 0g carbs, 0g fiber)
Kraft Singles Fat Free Cheese (1 slice = 30 calories, 0g fat, 2g carbs, 0g fiber)
Kraft Singles 2% Milk Cheese (1 slice = 45 - 50 calories, 2.5 - 3g fat, 1 - 2g carbs, 0g fiber) Weight Watchers Reduced Fat Cheese Singles (1 slice = 45 calories, 2.5g fat, 2g carbs, 1g fiber) Weight Watchers Reduced Fat Cheddar Cheese Snacks (1 piece = 45 calories, 3g fat, 0.5g carbs, 0g fiber)
Light String Cheese by Frigo, Sargento, and Weight Watchers (1 piece = 50 - 60 calories, 2.5g fat, 0 - <1g carbs, 0g fiber)
The Laughing Cow Light Cheese Wedges and Gourmet Cheese Bites (1 wedge or 5 pieces = 35 calories, 2g fat, 1g carbs, 0g fiber)
Fruity FunMott's Healthy Harvest and Plus Applesauce (1 container = 50 calories, 0g fat, 13g carbs, 1 - 3g fiber)
Gerber Graduates Mini Fruits (1/4 cup = 25 - 35 calories, 0 - 0.5g fat, 6 - 8g carbs, <1 href="http://www.brothersallnatural.com/" target="_blank">Brothers-All-Natural Fruit Crisps (1 bag = 30 - 66 calories, 0g fat, 6 - 16g carbs, 1 - 2g fiber) Gerber Graduates For Toddlers Yogurt Melts (1/4 cup = 30 calories, 0g fat, 5g carbs, 0g fiber) Sensible Foods Crunch Dried Fruit (1 bag = 70 - 84 calories, 0g fat, 18 - 19g carbs, 1 - 2g fiber) Crispy Green Crispy Fruit (1 bag = 36 - 39 calories, 0g fat, 8 - 9g carbs, 1g fiber)
Jell-O Sugar Free Gelatin Snacks (1 snack = 10 calories, 0g fat, 0g carbs, 0g fiber)

The following fruity snacks each have a POINTS® value of 0* per serving --
Mott's Plus Fiber applesauce in Cranberry Raspberry;
Gerber Graduates Mini Fruits in Apple and Banana Strawberry;
Brothers-All-Natural Fruit Crisps in Fuji Apple, White & Yellow Peach, and Strawberry; and Jell-O Sugar Free Gelatin Snacks. Nice!

Chips, Crisps, and Other SnacksBrothers-All-Natural Potato Crisps (1 bag = 35 - 45 calories, 0g fat, 8 - 10g carbs, 1g fiber)
Quaker Rice Cakes (1 cake = 35 - 60 calories, 0 - 1g fat, 7 - 13g carbs, 0g fiber)
Quaker Quakes Rice Snacks - Apple Cinnamon, Caramel Corn, Chocolate, and Kettle Corn (7 - 8 mini cakes = 60 calories, 0 - 1g fat, 13 - 15g carbs, 0g fiber)
Quaker Multigrain Cakes and Minis (1 cake or 9 minis = 50 - 60 calories, 1g fat, 12g carbs, 1g fiber)
Glenny's Low Fat Soy Crisps - all flavors except Olive Oil, Garlic & Feta Cheese; Sea Salt; and Creamy Ranch (18g = 70 calories, 1 - 2g fat, 9 - 10g carbs, 1 - 1.5g fiber)
Jolly Time 100 Calorie Healthy Pop Bags (1 bag, popped = 100 calories, 2g fat, 20 - 24g carbs, 5 - 8g fiber)
Orville Redenbacher's Smart Pop! 100 Calorie Mini Bags, Kettle Korn (1 bag, popped = 100 calories, 2g fat, 24g carbs, 4g fiber)
Curves Microwave Popcorn in 90-Calorie Mini Bags (1 bag, popped = 90 calories, 2.5g fat, 17g carbs, 3g fiber)
Gerber Fruit Puffs and Veggie Puffs (60 - 80 pieces, about 1/2 cup = 25 calories, 0g fat, 6g carbs, 0g fiber)
Tasty Eats Soy Jerky (0.5 oz. = 40 - 45 calories, <1 - 1.5g fat, 2 - 7g carbs, 1g fiber)

Select packages (the ones with 35 calories per bag) of all FOUR flavors of Brothers-All-Natural Potato Crisps have a POINTS® value of 0* per bag. Yippee!

Sweet TreatsVitaTops, VitaBrownies, and 2-oz. VitaMuffins (1 Top, 1 Brownie, or 1 Muffin = 80 - 100 calories, 0 - 2.5g fat, 20 - 25g carbs, 5 - 6g fiber)
Zen Bakery Fiber Cakes (1 cake = 80 calories, 1.5g fat, 22g carbs, 13g fiber)
Hostess 100 Calorie Packs - all flavors except Golden Cake(One 3-cake pack = 100 calories, 2.5 - 3.5g fat, 19 - 22g carbs, 4 - 5g fiber)
Weight Watchers Snack Cakes (1 cake = 80 - 90 calories, 2.5g - 3g fat, 14 - 18g carbs, 2 - 3g fiber)
Weight Watchers Soft Cookies (1 cookie = 90 calories, 2.5g fat, 17 - 18g carbs, 3.5 - 4g fiber) Curve s Bars (1 bar = 100 calories, 1.5 - 3.5g fat, 17 - 19g carbs, 5g fiber)
Chocolite Protein Bars - Cookies N Cream and Triple Chocolate Fudge (1 bar = 95 calories, 3 - 3.5g fat, 17g carbs, 9 - 10g fiber)
Luna Minis - Caramel Nut Brownie (1 bar = 80 calories, 2.5g fat, 11g carbs, 2g fiber)
Chill Out!Breyers Double Churn Free Fat Free Ice Cream - all flavors except Chocolate Cookies & Cream (1/2 cup = 90 - 110 calories, 0g fat, 20 - 25g carbs, 3 - 4g fiber)
The Skinny Cow Skinny Dippers (1 bar = 80 calories, 3g fat, 11g carbs, 2g fiber)
The Skinny Cow Mini Fudge Bars (1 bar = 50 calories, 1g fat, 19g carbs, 0.5g fiber)
The Skinny Cow Low Fat Fudge Bars (1 bar = 100 calories, 1g fat, 22g carbs, 4g fiber)
Weight Watchers GIANT Ice Cream Bars - Latte and Chocolate Fudge (1 bar = 90 - 110 calories, 1g fat, 21 - 25g carbs, 4 - 5g fiber)
Weight Watchers Chocolate Mousse Ice Cream Bars (1 bar = 60 cals, 0.5g fat, 14g carbs, 3g fibe r)
Weight Watchers Strawberry, Key Lime and Passion Fruit Sherbet and Ice Cream Bars (1 bar = 60 calories, 0.5g fat, 13g carbs, <1g fiber)
Healthy Choice Fudge Bars (1 bar = 80 calories, 1g fat, 13g carbs, 4g fiber)
Fudgsicle Fat Free Fudge Bars (1 bar = 60 calories, 0g fat, 13g carbs, 1g fiber)
Fudgsicle No Sugar Added Fudge Bars (1 bar = 40 calories, 1g fat, 10g carbs, 2g fiber)
Sugar Free Popsicles (1 pop = 15 - 20 calories, 0g fat, 3 - 4g carbs, 0g fiber)
No Sugar Added Creamsicles (1 pop = 25 calories, 0g fat, 10g carbs, 1g fiber)
Blue Bunny FrozFruit Bars - Chunky Strawberry, Superfruit Raspberry Acai, and Chunky Tropical (1 bar = 60 - 70 calories, 0g fat, 15 - 18g carbs, <1g fiber)
Blue Bunny No Sugar Adde d FrozFruit Bars - Chunky Strawberry (1 bar = 35 calories, 0g fat, 15g carbs, 3g fiber) Blue Bunny Sugar Free Bomb Pops (1 pop = 25 calories, 0g fat, 8g carbs, 2g fiber)
Fruitfull Juice Bars - Watermelon, Guava, Strawberry, Raspberry, and Fuzzy Navel (1 bar = 60 - 70 calories, 0g fat, 13 - 18g carbs, 0g fiber)
Dreyer's/Edy's Snack Size Fruit Bars (1 bar = 45 - 50 calories, 0 - 0.5g fat, 9 - 13g carbs, 0g fiber)
Dreyer's/Edy's No Sugar Added Fruit Bars (1 bar = 30 calories, 0g fat, 8g carbs, 1g fiber)
Sugar Free Popsicles, No Sugar Added Creamsicles, Fudgsicle No Sugar Added Fudge Bars, Blue Bunny No Sugar Added FrozFruit Bars in Chunky Strawberry, Blue Bunny Sugar Free Bomb Pops, and Dreyer's/Edy's No Sugar Added Fruit Bars all have a POINTS® value of 0* per pop/bar. Hooray!


Thanks HG!!

NO MORE FAUXTATOES FOR ME!!

I am from the south and in the south we know mashed potatoes. I must have done something wrong because these did not turn out to be like mashed potatoes, as claimed! Infact, the taste was nothing at all that would be a substitute. They were good, don't get me wrong, but not what I expected. Thank goodness my family likes cauliflower! They actually tasted like smashed cauliflower with cheese....nothing to get real excited about! I think I will stick with southern form of lowfat mashed taters! We use ff sour cream and ff milk (if needed) . Oh well....maybe dinner will be better tomorrow!

O.K.....Here it is....as promised!!
Sorry I am a day late...I will work on that!

Tuesday

Grilled Chicken Breast - sprinkled with garlic powder
Mixed Vegetables

Wednesday

Hawaiin Ham Steaks (3)
Cheesy Fauxatoes (1)
Green Beans (0)

WOW..what a low point dinner. Which means you can double your amount and still be alright!!

Thursday

Monterey Chicken (6)
sauted zuch's and squash with onions (1)

Friday

Salsbury Steak
Brocoli
Whole Wheat Noodles (with some of the steak gravy poured over the noodles)

This whole meal is 7 points! yum, yum!

Saturday

Baslamic Dijon Chicken Tenders -4 (4)
Cooked Carrots-1 cup (1)

Sunday

Turkey Loaf-serves 6 (4)
Faux Mashed Potatoes (3)
Green Beans

Monday

Honey Lime Pork Chops (5)
Corn Pudding (2)

Of course, with any of these meals, you can add your favorite salad...just don't forget to add the points!

Have a Happy Week!

OMG..To Die For!!

This is a MUST HAVE for any of us that love chocolate!

Breyer's Fat Free Double Churn Chocolate Fudge Brownie Ice Cream
Serving size 1/2 cup
Cal: 110
Fat: 0
Fiber: 4

Points = 1.4

This is heavenly. If you are a chocolate lover.....this will do the trick. I bought this yesterday expecting not to like it at all but to my surprise.....to die for! This will be a staple in my freezer now!

Happy 4th of July Everyone!

Here is a great dessert for the holiday!

Red, White and Blueberry Crisp

POINTS® Value: 2
Servings: 8
Preparation Time: 15 min
Cooking Time: 15 min
Level of Difficulty: Easy

Layers of sweet berries and home-made brown-sugar oats makes a wonderful dessert. Enjoy on Independence Day or at any other festive summer gathering.

Ingredients

• 2 cup blueberries
• 2 Tbsp sugar, divided
• 2 cups strawberries, hulled and quartered
• 1/2 cup uncooked old fashioned oats
• 2 Tbsp unpacked brown sugar
• 2 Tbsp light butter, melted
• 1/2 cup lite whipped topping

Instructions

• Preheat oven to 375°F.
  
  
• In a small bowl, toss blueberries with 1 tablespoon of granulated sugar; set aside. In another small bowl, toss strawberries with remaining tablespoon of granulated sugar; set aside.
  
  
• In a third small bowl, stir together oats, brown sugar and butter. Spread mixture in a single layer on a sheet pan; bake, stirring occasionally, until lightly browned, about 15 minutes.
  
  
• Spread blueberries and strawberries in an 8 x 8-inch glass dish, alternating to create stripes. (Or prepare in individual serving bowls like we did here.) Sprinkle with oat topping, decorate with whipped topping and serve. Yields 8 servings.

Notes

• Retain the crispness of the oat topping by sprinkling it on the fruit just before serving.

Thanks WW's!!

What's for Dinner Tonight???

Dinner Mini Meat Loaf = 6 points

Yields: 6 Servings
(serving size: 2 "muffins")

Ingredients

1 teaspoon olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
1 teaspoon dried oregano
2 garlic cloves minced
1 cup ketchup divided
1 1/2 pounds ground beef extra lean (raw)
1 cup finely crushed fat-free saltine crackers (about 20)
2 tablespoons prepared mustard
1 teaspoon Worcestershire sauce
1/4 teaspoon freshly ground black pepper
2 large eggs

Cooking spray

Instructions

Preheat oven to 350°.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.

Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.

Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.

If you add these to some broccli then..WA LA.. a healthy dinner!!

Yummy Yummy Choco Peanut Butter Fudge!!

These are great!! Give them a try!! The entire family will enjoy these....Yummy, Yummy, Yummy!

Ingredients:

One 18.3 box Betty Crocker Fudge Brownies -Traditional Chewy Brownie Mix
2 C. canned pure pumpkin
2T. reduced fat peanut butter

Preheat oven to 350

Combine pumpkin & brownie mix - batter will be thick, don't add anything, it's suppose to be like that!!

Spray a 9x9 pan and pour in mixture and. Spoon peanut butter on top and use a knife to swirl it in top of batter. Bake for 35 minutes. The batter will still be very thick and fudgy and should look undercooked. Allow to cool. Cover pan with foil and place pan in the fridge for at least 2 hours. Cut...and eat!!

Tip: The BC Brownie mix is the best to use because it is low in fat and contains fiber. You can change the mix but it does change the recipe and point values!!

Points: 1 per piece...YEAH!!!

Thanks to Hungry Girl!

My First Blog......

Here I am writing my first blog! I have no clue what I am doing although hopefully I will be able to get support, while supporting others, during the weigh loss journey. I am attempting to follow the weight watchers flex plan. I think I have been on every plan in the universe and can tell you exactly what/how to do it but I just can't seem to follow my own advice. Hopefully I can surf the net to come up with enough ideas to help all of us lose tons of weight! I have been inspired to blog by some of my great GF'ers. Thanks GymboFriends (you know who you are)...I love you all. I am getting a customized blog page but there is an 8 week waiting list...uugghh! But when it gets here it will be great..you just wait!