Thursday, April 30, 2009
Wednesday, April 29, 2009
- Wisk all of the ingredients, except the Canola Oil in a bowl.
- Once the mixture is combined well, divide in half.
- Carefully form one patty out of each half.
- Add the oil in a hot non stick skillet.
- On medium heat, fry the patties for five minutes on each side, until browned.
- Serve on an Arnold's Sandwhich Thins, or on top of a salad!!
Tuesday, April 28, 2009
Monday, April 27, 2009
- I try to eat every 3 hours. This way I'm not famished when I get to finally eating, and I will not over eat. This also helps keep my metabolism up.
- You need fat to fight fat: Ppls, if you notice, there are some pretty fatty ingredients in my meals, like EVOO, PB, Avocado, Cheese. Also, if you notice these are all heart healthy, Omega 3 fatty acids. Fat is also very filling. I ONLY SUGGEST YOU EAT OMEGA 3 AND OMEGA 6 FATTY ACIDS, stay away from saturated and trans fatty acids!! Also, please note, I stay within my points range when choosing the fats for my meals.
- Stay away from the 'white stuff', yes, the white bread, white flour and white pasta. Stick to complex carbs such as 100% Whole Wheat or Whole Grain bread, flour and pasta. The 'white stuff' will just spike your blood sugar and you will crash and feel hungry probably within an hour, while the 100% Whole Wheat and Whole Grains, enter your blood stream more slowly, keep you energized and fuller longer!
- Get my activity on. I need to workout. I'm sure I would lose weight, just by my diet alone, but working out makes me lose weight faster and at a steady pace. Also, I have so much energy, seriously, I have lots of energy!
- I do not deprive myself. A craving does not go away unless you satisfy it. I really try hard to only have a piece of chocolate, rather than the whole thing!
- I stay hydrated. Often, thirst will be mistaken for hunger. I carry my stainless steal water bottle with me everywhere I go, and refill as needed!
I hope some of these tips help you out, however I know everyone is different. What works for you?
Saturday, April 25, 2009
- Put your Avocado in a bowl, and with a fork, mash it up
- Add the juice of the lime (this will add a nice tang and prevent the guac from browning)
- Add the salt/pepper, Red Onion, Tomato, Jalapeno and pureed Peas
- Stir with your fork
You'll notice when you blanch the peas, they will be a bright green color, and after they have been pureed, you'll have a smooth green paste. The peas add volume to the guac, and trust me, you won't even taste them!!
This huge recipe serves atleast two people -seriously this is a huge portion and can probably be split even more! If divided by two, this recipes is only 2.5 points!!! This is sooo not bad compared to other 8 point servings!!!
Friday, April 24, 2009
Thursday, April 23, 2009
- Stay away from Coconut Milk laden dishes. One cup of Coconut Milk alone has over 400 calories and 50 grams of fat, 45 of them are saturated!!!
- Stay away from fried rice -try to get brown if you can
- Pad Thai -I'm sure you love it, but one dish can have over 1100 calories and over 40 grams of fat, you need alot of activity points to get over that one!
- Watch out for portion distortion, after ordering your food, immediately ask the waiter to put half of it in a doggie bag for you.
- Whatever you order, ask if you can have the sauce on the side, this way you can control how much of the sauce you want.
- Fill up on the CLEAR BROTH soups before your meal
- Go for anything that is roasted, steamed or grilled
- Thai salads are usually a great choice, filling and loaded with flavor -seriously when they ask you how spicy you would like your salad, it's gotta be loaded with flavor!
- If you are going to get an appetizer, aim for the spring rolls, these are loaded with fresh ingredients and not high in calories.
I hope some of these tips have been helpful!
Wednesday, April 22, 2009
- When you order your food, order a pint of steamed chicken and vegetables. When you get home, mix half of your order with half of the steamed chicken and vegetables. There is usually enough sauce and you will get double the portions with less calories! ( Do not eat both portions though :-P)
- Order a soup. Egg Drop or Hot and Sour soup only has about 2 WW pts, and is very filling! This will also ensure you will not overeat.
- Use your chopsticks!! This will force you to eat slower and enjoy your food more and feel full without over eating.
- If you can, order Brown Rice instead of White Rice...you'll get more nutrition bang (more fiber), for your buck.
- Enjoy your Fortune Cookie...they only have about 25 calories each :-)
- Cook the pasta according to the directions on the box
- In a bowl add the grated Garlic, Bell Pepper, Onion and Tuna.
- Once the pasta has fully cooked, add immediately to your bowl with the Garlic, Bell Pepper, Onion and Tuna
- Pour the dressing on top and toss to coat
Guys serve this with a soup or salad....or both because this Pasta dish is only 6 WW pts!!!
What did you guys have for dinner?
- Plan out your meals for the whole week, then make a list of only the ingredients you need from the grocery store and only buy those ingredients
- Do not spend a ton of money on portion controlled snacks such as 100 calorie snacks. Guys, you can save a ton of money by buying a box of crackers, looking at the serving size and making your own pre portioned snacks
- If you are going to spend money, spend money on a stainless steel reusable water bottle. Do the earth and your wallet a favor by refilling this when you need water
- Forget about single serving low cal powder mixes. If you do drink the light powder stuff, buy the 2 quart size and make a batch and refill your stainless steel water bottle with this. There's no sense in paying extra money just for the pre portioned stuff again
- Buy frozen berries -they are picked at their peak, are sweet and you do not have to worry about them spoiling in the fridge. They come in handy to top on cereal, make smoothies, and jams. Also, so much cheaper yet the same if not more nutritional value!
- Ditto goes for frozen veggies - toss them in stir frys, salads, or whatever veggierific dish you're making
- Stock up on cans of tomatos, chickpeas and beans when they are on sale. These are loaded with fiber and you can make many healthy dishes with them
- Lastly, make your own yogurt...yes, you read right. Buy a container of FF plain or vanilla flavored yogurt, portion it out to 6 or 8 oz. cups, toss in some fruit (again, the frozen kind helps). If you are using plain yogurt and this is too tart for you, add a teaspoon of brown sugar. This is also a healthier option because you are controlling the sugar and you are not adding any artificial colors!
I hope these tips have been helpful to you!
Do you guys have any tips?
Tuesday, April 21, 2009
Avoid artificial sweeteners in your tea. "Honey is a better option," Jillian says. "It has anti-bacterial properties; when used in moderation it can be good for you."
Order salad dressing on the side. "You will easily save well over half the calories, and it's not worth it to spend 200 calories on dressing," she says. "You know what else you can do? Get balsamic vinegar on the side. There's no calories in that and it's great for you."
Avoid foods that are fried or sauteed. Don't be afraid to ask the wait staff questions about healthy alternatives, such as requesting that a dish is steamed or grilled instead of fried.
Order veggies. "I always tell the contestants on The Biggest Loser that green vegetables are free," Jillian says. "Go bananas!"
Choose your calories carefully. Before heading to a restaurant, arm yourself with a pocket-sized calorie book or use your cell phone to track the calories in your meals. When you get the menu, Jillian suggests asking yourself a series of questions about the choices. "Stop and think it through," Jillian says. "Do I really want this? How will I feel after I eat it? Is it going to put me in a tailspin, am I going to regret my decision? Is it getting me closer to my ultimate goal?"
Monday, April 20, 2009
- Put the PB and Berries in a bowl, and smash the berries with the back of a spoon, and mix with the PB
- Spread on Arnold's Sandwhich Thins
- Stir in a few berries for only 0 points!
- One teaspoon of brown sugar has 1 WW pt., trust me one teaspoon is enough to sweeten the deal
- One tablespoon of flavored Coffee Mate creamer for 1 WW pt. (I love the Vanilla Caramel)
- One tablespoon of Maple Syrup for 1 WW pt.
- One tablespoon of slivered almonds and 1/4 banana 2 WW pts....YUM!
Friday, April 17, 2009
- 2 Hard Boiled Eggs (we will only use one yolk, but the whites from both): 2 WW pts.
- 1 Teaspoon of Wasabi Mustard (fyi..this stuff is awesome, packs a great punch): 0 WW
- 1/4 of a Scallion, finely chopped: 0 WW pts.
- 1/4 of a Celery stick, finely chopped: 0 WW pts.
- 1/2 Teaspoon of Miracle Whip Lite: 1 WW pt.
- Salt/Pepper to taste: 0 WW pts.
- Arnolds Lite Sandwhich Thins (1): 1 WW pt.
- Chop up the eggs, remember use only one yolk, but whites from both eggs
- Add everything but the Arnold's bread in a bowl and whisk
- Make your sammie
Thursday, April 16, 2009
Wednesday, April 15, 2009
- One serving of Chicken Breast -butterflied and pounded thin (3 WW pts.)
- 1/4 c of fat free Ricotta cheese (1 WW pt.)
- Dried Italian herbs of your choice (0 WW pts.)
- 1/4 Onion, finely diced (0 WW pts.)
- Salt and Pepper to tasteTtoothpicks (I'll explain later) (0 WW pts.)
- 1 teaspoon of Oil (1 WW pts.)
- 1/4 c of store bought Marinara Sauce (1 WW pts.)
- Salt and Pepper the Chicken
- Combine the Ricotta, dried herbs, onion, salt and pepper in a bowl
- Spoon half of this mixture onto the middle of the Chicken Breast
- Fold the Chicken over the Ricotta mixture
- Secure with toothpicks
- Add the oil to a hot sautee pan
- Sear the Chicken on all sides, carefully, making sure the mixture stays inside
- Add the Marinara Sauce to a small pyrex dish
- Once the Chicken is seared on all sides, add to the pyrex dish
- Loosely cover the dish with foil
- Place the pyrex dish in the oven at 400 degrees, for 25 minutes or until done
- Cereal: 1 WW pt.
- 1/2 c. Skim Milk: 1 WW pt
- 1c Skim Milk: 2 WW pt.
Tuesday, April 14, 2009
- One serving of Whole Wheat Penne Rigate (I like Ronzoni Healthy Harvest) = 3 WW pts.
- Salt, to salt the pasta water
- 1/2 container of Grape or Cherry Tomatos = 0 WW pts.
- Frozen Spinach (use as much as you like, I used about a handful) = 0 WW pts.
- 2 Tablespoons of freshly grated Garlic = O WW pts.
- Crushed Red Pepper Flakes (as much as you want) = O WW pts.
- 1 Teaspoon of Extra Virgin Olive Oil = 1 WW pt.
- Bring water to a boil in a pot
- Add salt to the boiled water, then add the pasta
- While the pasta is cooking, in a sautee pan, add a ladleful of the boiling pasta water
- Add the Grape/Cherry tomatos and sautee till they burst
- Add the Spinach, Red Pepper Flakes, and grated Garlic, sautee for another minute (add more pasta water if needed)
- Add the EVOO
- Once the pasta has fully cooked, add this to the sautee pan and toss
- Enjoy your 4 point pasta dinner :-)
What did you guys have for dinner?
- One Egg: 2 WW pts.
- One 8oz. glass of Skim Milk: 2 WW pts.
Total: 4 WW pts.!!
Guys, I eat the whole egg because all the nutrients are in the yolk. Now, I know what you're thinking...my cholesterol must be really high, or this certainly cannot be good to have an egg a day!
First off, the yolk contains over 20 vitamins and minerals. the yolk contains 100% of the carotenoids, essential fatty acids, vitamins A, E, D, and K (6 items). The white does not contain 100% of any nutrient. The yolk contains more than 90% of the calcium, iron, phosphorus, zinc, thiamin, B6, folate, and B12, and 89% of the panthothenic acid (9 items). **This info taken from nutritiondata.com.
As far as the cholesterol issue:
One large egg has about 213 milligrams (mg) of cholesterol — all of which is found in the yolk. If you are healthy, it's recommended that you limit your dietary cholesterol intake to less than 300 mg a day. If you have cardiovascular disease, diabetes or high LDL (or "bad") cholesterol, you should limit your dietary cholesterol intake to less than 200 mg a day. ***This info taken from mayoclinic.com.
With this said, I buy medim eggs, which has 190mg of cholesterol. Thankfully, I do not have any cholesterol issues. If you do have cholesterol issues, I would advise on not having eggs more than three times a week. Also, remember, these are stats for ONE egg ppl!
Let me know if you guys have any questions.
What did you have for breakfast?
Monday, April 13, 2009
Friday, April 10, 2009
Thursday, April 9, 2009
Wednesday, April 8, 2009
Tuesday, April 7, 2009
- Arnold's Sandwhich Thins, Whole Wheat - 1 WW pt.
- LaYogurt Light - 2 WW pts.
- Kraft 2% cheese - 1 WW pt.
- Jennie O Turkey Ham - 2 WW pts.
- Jennie O Turkey Pastrami - 2 WW pts.
- Eggs - 2 WW pts. (for ONE egg)
- Sargento Cheese Sticks (Reduced Fat) - 2 WW pts.
- Kool Aid Sugar Free drink mixex - 0 WW pt.
- Raw Almonds(great snack, but can be high in pts.) = 4 WW pts. for 23 nuts
- Skim milk = 2 WW pts.
- Quaker Lower Sugar Instant Oatmeal - 2 WW pts.
- Jello Sugar Free Pudding - 1 WW pt.
- Curve Granola bars (available in supermarkets and Target) - 1 WW pt.
- Butterball Thin in Crispy Turkey Bacon - 1 WW pt.
- Celery sticks
- Carrot sticks
I hope this list has been helpful. I will continue to update this list with specific foods I eat. Are there any specific foods you guys love?
Monday, April 6, 2009
I then added the first fillet on top of the second fillet. See picture :-)
I rubbed one teaspoon of canola oil on the skin of fillets, and then I pan seared this, on medium heat for 5 minutes on each side. Once fish was fully cooked, I cut this in half and saved half a portion for tomorrow.
I then plated my fish with a side of steamed string beans with lemon zest...YUM!! (see picture :-) )
4 oz. of cooked whiting fish is 3 WW points. We also used a teaspoon of oil, which is 1 WW pts. Steamed string beans w/ lemon zest have 0 WW pts.
My total points for dinner: 4 WW pts. NOT BAD!! Now, there is room for dessert, and lunch for tomorrow is made!
What did you guys have for dinner?
- Light/Nonfat yogurt (I like Breyer's light or LaYogurt Light) + piece of fruit = 3 WW pts.
- Quaker Lower Sugar Instant Oatmeal (I like Maple and Brown Sugar) = 2 WW pts.
- Quaker Whole Grain Cream of Wheat (prepared w/ water) + 1/2 Banana = 2 WW pts.
- Fage Nonfat Greek yogurt =+ 1/2 cup Strawberries or Blueberries = 2 WW pts.
- Low Carb Tortilla (I like Tumaro's Gourmet Tortillas) + 1 slice of low fat cheese + any cut up veggies of your choice (mushroom, peppers, onions, etc.) Put the cheese and veggies in the tortilla and nuke for 30 - 45 seconds. You got yourself a hot breakfast burrito! = 2 WW pts.
Sunday, April 5, 2009
Friday, April 3, 2009
- 3 oz of meat = deck of cards
- 3 oz of fish = checkbook, not the checks but a checkBOOK
- 1 oz of cheese = 4 dice
- 1 tsp. of butter or margarine = postage stamp (the standard size guys, let not get crazy here)
- 1/4 Cup of mixed nuts, dried fruits, granola = size of golf ball
- 2 tablespoons of peanut butter = size of ping pong ball
- 1 cup of pasta or cereal = size of baseball
- 2 tablespoons of salad dressing = one full shot glass
- A great website to find nutritional stats of local eateries is http://www.healthydiningfinder.com/. I also suggest going onto calorieking.com and typing in the restaurant name to see if you can find any nutritional stats.
- Try to get a quick workout or some other form of cardio activity the day you will be going out. Don't forget, in WW you can swap Activity points for food!
- Whatever you do, do not think you can not eat all day and save all of your points for dining out. PEOPLE, THIS WILL NOT WORK!! You will wind up over eating and consuming way more calories and fat during the day then you intended. Instead, fill up on fruit, veggies, lean protein and water throughout the day. This is great because you will use minimal amount of points and still be full.
- When dining out, try to order lean meats or fish, which have not been breaded or fried. Also, try to steer clear of CREAMY sauces.
- Portion distortion (more on this later), is a really big issue. Immediately ask for half of your food to be packed away to be brought home, this way you do not risk over eating.
- Start your meal off with a clear broth soup if possible. This has minimal points and will fill you up. Also, stay away from the bread basket!!!
Do you guys have any dining out tips?