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I will have a busy week and will not be posting a lot this week. My doggie (Minature Schnauzer) is going to have surgery. She has lost her eyesight and they are 90% sure that they can give it back to her at the University of Louisville. We are very excited and can't wait to make the trip. It will be a hectic week but I managed to get a menu together.
CLICK HERE FOR THIS WEEKS MENU !!!
Ever wonder why you eat that second piece of cake, or empty the Oreo’s package even though part of you says you shouldn’t? Your "inner Child" can have a lot to do with it.
Picture this. You’re walking through the mall after a long and tiring shopping trip and are almost at the exit when you catch sight of a Haagen-Dazs sign. "Mmmm..." you think to yourself, "an ice cream would be just the thing right now wouldn’t it?" On automatic pilot, you make your way over to the counter…
"But no!" you tell yourself. "You’re not having ice cream. It’s not good for you. You haven’t even had dinner yet. You can have a healthy snack at home instead. Besides, you don’t deserve ice cream. You’ve let yourself get fat and you need to lose weight. So walk away. Walk away now."
And so you turn and walk away – for about two seconds. Then the mental screaming kicks in: “But I want it! I need it! I have to have it! I want that ice cream and I want it NOW!”
No argument stops you from getting to the counter this time. And it’s a triple-scoop mocha-almond fudge sundae with all the toppings for you.
A bloated stomach and 1000 calories later, you start to wonder if there could have been a better way to handle the situation. Telling yourself the ice cream was bad for you didn’t work, but giving in to your unhealthy demands has left you in pretty bad shape – in more ways than one.
If you step back a moment and think about the dialogue you have with yourself when you’re in situations such as the hypothetical Haagen-Dazs scenario we've just explored, you might notice something interesting. Doesn’t it sound just like an argument between a dominating parent and an irrational child?
In fact, according to Eric Berne’s theory of personality that’s exactly what’s going on. Berne’s theory, commonly known as Transactional Analysis (TA), sees personality as made up of a Parent, a Child, and an Adult, each having control of a person’s feelings, thoughts and actions in response to different situations. This idea that in each of us there is a Child, a Parent, and an Adult directing our thoughts, feelings and actions can help us understand why we react to things, including food, the way we do.
For example, in a situation where a food decision has to be made, people who have trouble controlling their weight will often let their Parent or Child make the decision for them, instead of allowing their Adult to be in control.
Your Child state is essentially a return to your childhood. The thoughts and feelings that you experience in this state are often playful, imaginative, and spontaneous. But they can also be immature, resistant, and willful. Decisions in this state are usually driven by feelings rather than thoughts, and by wants rather than consequences.
When you're presented with a choice between a huge ice cream or none at all, and you let your inner Child make the decision, he or she will almost always opt for the ice cream.
Even if your inner Parent argues back and says “you can’t have it, it’s bad for you," your more vocal inner Child may find it easy to just dismiss this parental “you can’t, you shouldn’t” and the result is often a 1000-calorie mega-sundae with all the toppings, or something similar. Although the Child may have won the battle and had the ice cream, childlike feelings of guilt and remorse often follow.
When it comes to food, then, it may seem that your inner Parent is the best part of you to make the decisions – after all, they’re the most likely to say “have a healthy snack, not an ice cream.” But is listening to your inner Parent really the best option?
Your inner Parent mimics the thinking and behaviors of your real parents and other parental figures who exerted (or exert) control in your life. When your inner Parent makes the decision, you may indeed walk away from the sundae, but you’re also likely to be left with the painful and unhelpful aftermath. The criticism and self-reprimands it usually takes from your inner Parent to get you to walk away can be damaging, particularly if your inner Parent is over-critical and negative. Listening to a voice that says you’re fat and unworthy is not a smart move for achieving your weight-control goals!
Walking away from the sundae without any reason other than your Parent “said so” isn’t foolproof either. Eventually your inner Child will rebel against the controlling Parent and start making childlike food decisions anyway.
If your real parents were over-indulgent, you'll probably have the opposite problem; your inner Parent will encourage you to overeat.
Letting the Adult in on the conversation
So if your inner Child can’t see past his or her immediate wants, and your inner Parent is either too demanding or too indulgent, what part of you can make a good food decision?
Enter your Adult. The Adult is the great "mediator and wise one". According to Berne, this aspect of self develops for the purpose of maintaining a check and balance between Parent and Child. Your Adult is not influenced by the past – not by what your parents or parental figures would have said, and not by what your childhood experiences were. Your Adult state responds to the here and now.
So, when your Parent is saying “you can’t have it” and your Child is saying “but I want it” your adult can mediate between those voices of the past and say something like:
“I can have it, that’s my choice, but think about it first. What do I really want? I feel like I want to eat ice cream now, but I also know that I want to control my weight and be healthy. Can I compromise? Can I do something other than give in or walk away defeated?”
Ultimately, listening to your inner Adult when it comes to food is about owning your own decisions. Your Parent is no longer making them for you, but neither is your Child left to indulge his or her every whim. Although it’s important to listen to your inner Child and your inner Parent sometimes, when it comes to making food decisions, your inner Adult is the one to get things in their proper perspective, think through the options, and have the final say.
So, having quieted your squabbling inner Parent and Child, let’s head back to the Haagen-Dazs scenario where you're waiting at the counter. What does you inner Adult have to say? Ah ha! She's just reminded you that you did go for an extra-long swim this morning, you have been walking around the mall for four hours, and you’re well within your calorie goals for the week. So, through your Adult eyes, you realize that you probably can have some ice cream for a treat – although a huge sundae will be overdoing it.
So what’s it going to be? The decision is all yours.
Sorry for the delay in getting this menu posted!! So - I am not going to chit chat right now, I will save that for later in the week - LOL! Have a great week!
CLICK HERE FOR THIS WEEKS MENU.
Getting enough fluids is important, but beware the liquid calories that can sabotage any weight-loss effort. When you're on a weight loss streak, the best drink of choice is water--and plenty of it. Recent studies show that water may play a role in the regulation of your metabolism--your body's calorie-burning engine.
For one thing, if you become dehydrated, your metabolism tends to slow down, meaning that you won't burn as many calories as normal while at rest. In addition, ample water may reduce appetite and control food intake by making you feel full and dilutes sodium levels in the body, making it the best remedy for fluid retention.
If you're eating more protein and fiber and exercising more, as The Biggest Loser weight loss and exercise program recommends, you'll need more water than normal. Aim for 6 to 8 one-cup servings of water or more a day.
Take It Ice Cold
If you can, drink your water ice cold. Your body needs to heat up this water in order to use it properly. Metabolically, heating up water takes energy. In other words, it burns up calories and helps with weight loss. In fact, you can automatically burn up an extra 50 to 100 calories a day by drinking just 4 to 8 cups of ice cold water.
Drinking water doesn't have to be boring, either. Try flavoring a pitcher of plain water with herbs like mint or basil, or slices of citrus fruits or cucumber.
• No-calorie flavored water • Coffee or tea, caffeinated or decaffeinated • Diet sodas (limit to one or two a day) • Herbal teas
What about Alcoholic Beverages?
While you're following a diet, alcohol isn't necessarily off limits, because you can build it into your daily calorie count. However, here are some points to consider carefully prior to imbibing: Alcoholic beverages supply calories (usually in the form of sugar) but few nutrients. A 12-ounce regular beer contains about 150 calories, a 5-ounce glass of wine about 100 calories, and 1.5 ounces of 80-proof distilled spirits about 100 calories.
Drinking alcohol may also interfere with your body's ability to burn fat. Another benefit of abstaining: Drinking lowers your inhibitions and stimulates your appetite, making you more likely to splurge on poor food choices.While you can certainly enjoy alcohol every now and then, be careful because it could interfere with steady weight loss.
You will love this one! So easy and just in time for those summer cookouts.
No Bake Cheesecake
Ingredients:
8 oz Cool Whip Free
8 oz 1/3 less fat Philadelphia Cream Cheese
9 inch reduced fat Graham Cracker Crust
1/4 cup sugar
1 tsp lemon juice
Prep:
In a large bowl, whip cream cheese, lemon and sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm.
WW Pts = 3.25
Shrimp Macaroni Salad
Ingredients:
1 1/2 cups macaroni, cooked and drained
1 lb shrimp, shelled
1/2 cup sour cream
1/2 cup mayonnaise
4 ounces American cheese, cubed
1/4 cup green pepper, chopped
2 tablespoons onion, chopped
1/2 cup celery, chopped
3 tablespoons vinegar
3/4 teaspoon salt
Prep:
Cut up the shrimp. Toss the shrimp with the macaroni, cheese, celery, pepper and onion. Blend the remaining ingredients and toss with the shrimp mixture.
Chill before serving.
Servings: 6
WW Pts = 8
Vegetable Stir Fry
Ingredients:
8 ounces mushrooms, sliced
3 cups broccoli florets, halved if large
2 garlic cloves, minced
3 celery ribs (or bell pepper), thinly sliced
1 tablespoon canola oil
1 cup chicken broth
2 tablespoons soy sauce
1 tablespoon cornstarch, mixed with water to form a paste
1/2 teaspoon ground ginger
black pepper, to taste
Prep:
Soak the broccoli in water; heat the canola oil in large wok or frying pan and steam the wet broccoli, covered, for about 4-5 minutes. Add the mushrooms, garlic, celery or bell pepper, soy sauce and ginger. Saute, uncovered, for about 5 more minutes (depending on how crunchy you want the vegetables). Add the chicken broth and pepper to taste, and bring to a boil. Stir in the cornstarch paste and simmer for about 1 minute. Serving suggestion: serve over rice, with chow mein noodles and soy sauce.
Servings: 4
WW Pts = 2
OH This is sooooo my kinda of recipe...........It's ZERO points! Yes- ZERO!! My kinda eating.
Stuffed Strawberries
Ingredients:
1 lb fresh strawberries
2 1/2 teaspoons Splenda sugar substitute
4 ounces fat free cream cheese
1/2 teaspoon vanilla
Prep:
Clean the strawberries and cut off the tops so that they are flat. Place them on a plate. Make a hole at the bottom of the strawberries with a small knife.
Using a mixer, blend the cream cheese with the vanilla and Splenda. Using a small spoon, put little dollops of the cream cheese in the holes in the strawberries.
Chill until ready to serve.
We all have heard of Jillian Micheals, the killer trainer from The Biggest Loser! She actually has a DVD called 30 Day Shred! An exercise program that last about 20-23 minutes. I actually picked mine up at our local Wal-Mart for $7.00. All that Jillian asks is that you give her 20 minutes per day for the next 30 days! So I thought to myself, "What the heck". It might just collect dust in my DVD collection but at least I can say that I own it! In fact, that is exactly what it has done since February! Just a few weeks ago I was traveling around the blogging world and stumbled upon a blog dedicated to "shredding" with Jillian Micheals and the 30 day shred. The blog is The Sisterhood of Shrinking Jeans.
WOW! What a cool blog! They have just started a 30 day challenge to shred. I have joined that challenge. I have been shredding for 1 week and it has totally been kicking my "hiney"! I wish I could say that it is starting to get easier but for me is has not. Although I am shredding with a back and hip injury. I just modify a few segments but I keep it moving! Go check out the challenge at www.shrinkingjeans.net and join the next challenge - or if your brave - just jump in the middle of this one!
I can't believe that I am on week 32! WOW! My goal is 1 year - let's see if I can make it! I hope everyone has a great week!
CLICK HERE FOR THIS WEEKS MENU!
I hope everyone had a great Mother's Day!! Have a great week.
CLICK HERE FOR THIS WEEKS MENU!
Snicker Pie
Serves 8 @ 3 pts each
Ingredients:
1 pint Vanilla FF frozen yogurt
1/2 cup Light Cool Whip
2 tbsp crunchy peanut butter
1 small SF FF instant pudding mix, chocolate
Prep:
Mix all together, freeze. Take out a little while before serving, and cut into 8 pieces!
Southwestern Meatloaf
Serves 6 @ 3 pts each
Ingredients:
16 ounces ground 90% lean beef
1/4 cup yellow cornmeal -- (1 1/2 ounce)
1/2 cup finely chopped onion
1/2 cup chopped green bell pepper
1 3/4 cup Hunt's chunky tomato sauce -- (one 15-oz. can) divided. see
recipe
1 1/2 teaspoon chili seasoning
1 tablespoon Brown Sugar Twin
1 teaspoon dried parsley flakes
1/4 teaspoon dried minced garlic
Prep:
1. Preheat oven to 350 degrees F. Spray an 8-by-8-inch baking dish with
olive oil-flavored cooking spray. In a large bowl, combine meat, cornmeal,
onion, green pepper, 1/4 cup tomato sauce and chili seasoning. Mix well
to combine. Pat mixture into prepared baking dish. In a small bowl,
combine remaining 1 1/2 cups tomato sauce, Brown Sugar Twin, parsley
flakes, and garlic. Pour mixture evenly over meat loaf. Bake for 50 to 55
minutes. Place baking dish on a wire rack and let set for 5 minutes. Cut
into 6 servings.
Pork Fajita Pita
Serves 8 @ 4.5 Points
Ingredients:
2 tablespoons red wine vinegar
2 tablespoons worcestershire sauce
2 tablespoons water
3/8 teaspoon salt
3/8 teaspoon black pepper
4 small garlic cloves
15 ounces extra lean extra tender pork center loin c
4 small Roma tomatoes -- blanched/seeded
1/4 cup onion -- minced
1/4 cup green bell pepper -- minced
1 small jalapeno chile pepper -- seeded and minced
1 tablespoon fresh cilantro -- optional
1 tablespoon ketchup
4 small Goglanian's whole wheat pita bread -- heated
2 tablespoons fat-free plain yogurt
Prep:
1. In small saucepan combine vinegar, worchestershire sauce, water, 1/4 teaspoon salt and 1/4 teaspoon pepper.
2. Mash 2 garlic cloves; add to saucepan and cook, stirring occasionally, until mixture is heated through (about 2 minutes).
3. Pour mixture into a heat resistant bowl (not aluminum); add pork, turn to coat. Marinade for 5 minutes at room temperature.
4. In medium bowl combine tomatoes, onion, green pepper, jalapeno pepper, cilantro, ketchup, yogurt, remaining salt and remaining pepper. Mince remaining garlic cloves; add to vegetable mixture and stir to combine. Cover and refrigerate until ready to serve.
5. Remove pork from marinade, reserving marinade. Set pork on rack in broiling pan and broil, turning several times and basting with reserved marinade until pork is browned and thoroughly cooked (8-10 minute).
6. To serve, transfer pork to work surface and thinly slice. Cut each pita in half crosswise, making 8 halves; open each half to form a pocket. Fill each half with 1/8 of the meat and 1/8 of the tomato mixture.
This is great to serve for appetizers! Or for a great after school snack!
Chicken Tortilla Rollups
Serves 24 @ 1 pt each
Ingredients:
4 10 inch tortillas (any flavor)
1 8oz pkg lite cream cheese
4 oz Perdue short cuts chicken (prev cooked/cubed)
1 bunch scallions
1 small can sliced black olives
1 jar chunky salsa
Parsley - fresh or dried
Fat free or vegetarian shredded cheddar cheese
In a medium size glass bowl, put cream cheese in the microwave and nuke for 1 min til softened. Add: 2 Tablespoons each:
Scallions
Black olives
Chunky Salsa
Parsley
Prep:
Spread about 2 heaping tablespoons in center of tortilla, sprinkle with fat free or vegetarian shredded cheddar cheese, add about 2 tablespoons of chicken.
Roll up and refrigerate at least 2 hrs - overnight is better!
Slice each roll into 6 pinwheel
Easy Brunch Strata
Serves 12 @ 4 pts each
16 slices white bread -- crusts removed
3 cups egg substitute
2 cups skim milk
1 tablespoon Dijon mustard
1/4 teaspoon black pepper
1/2 pound turkey sausage -- cooked and crumbled
2 cups 50% reduced-fat Swiss cheese -- shredded
1/2 cup vegetables
such as broccoli florets, sliced green
onions and chopped red pepper -- optional
paprika -- optional
1. Preheat oven to 350 degrees F. Coat a 13 x 9 x 2-inch baking dish with no-stick cooking spray.
2. Arrange bread overlapping in bottom of baking dish.
3. Combine eggs, milk, mustard and pepper. Pour half of egg mixture over bread; sprinkle with sausage, cheese and vegetables, if desired.
4. Add remaining egg mixture. Sprinkle with paprika, if desired. Bake 25 to 45 minutes or until set and golden brown. Let stand 5 minutes before serving. Makes 12 servings.
* Strata may be covered and refrigerated overnight before baking.
Serving size (1 square)
It's Menu Monday!!
Here we are again with another weeks worth of meals. I hope you enjoy! If there is something that you would like to see me include, in a menu or recipe of the day, then please let me know. Also, thanks for your comments - I do read them all! Thanks Amy for letting me know that I am really on Week 30....YEAH! (I lost count and duplicated wk 26...silly me). Have a great week!
CLICK HERE FOR THIS WEEKS MENU!
SPINACH LASAGNA ROLL-UPS
Serves 8 @ 2 pts each
Ingredients:
8 Cooked lasagna noodles
2 Cups part skim ricotta
8 oz shredded part skim mozzarella
1 10 frozen spinach (thaw and squeeze juice out)
1 Cup tomato sauce
1 Cup spagetti sauce
Prep:
Mix ricotta, spinach and half the mozzarella. Combine tomato and spagetti sauce in another bowl. Put 1/2 cup of sauce in bottom of sprayed baking dish. Set aside. Spoon about 1/3 cup of spinach and cheese mixture onto flat noodle. Roll up and place seam side on bottom. Top each roll with two tablespoons of sauce and 1/2 oz of mozzarella. Bake uncovered 20 minutes at 375 degrees. Cover and bake additional 10 minutes.
Better than Sex Cake
Serves 24 @ 3 pts each
Ingredients:
1 box Devil's Food Cake Mix
10oz Diet Cola
1 egg white
6oz Fat Free Caramel ice cream topping
7oz RF or FF condensed milk
1 cup Heath Bar bits (found by the choc. chips)
1 container FF cool whip
Prep:
Mix cake mix, egg white and diet soda. Bake as directed in a greased 9x13 pan. During the last few minutes of baking, put caramel and condensed milk in a sauce pan and stir on medium low heat until smooth. Take cake out of oven, and poke holes all over the top. Pour caramel mixture over warm cake, filling in the holes. Sprinkle Heath bits over the top, reserving some for the top. Cool completely. Cover with container of FF cool whip and sprinkle with remaining heath bits. Put in fridge until ready to serve.
