Sunday, June 29, 2008

Ways to Trick Yourself into Eating Less

Eating less calories than you burn is the way to lose those extra pounds. Sometimes it is hard to be satisfied with less. Here are some suggestions from Weight Watchers!

1. I fill most of yourplate with foods that are low in energy density (think low in calories and hght in volume) and use foods with high energy density as “accessories.”

2. Avoid/minimize trigger foods that encourage youto override your Comfort Zone; they aren’t worth it!

3. Make sure you have adhered to the Good Health Guidelines before giving yourself the okay for ice cream, cookies, etc.

4. Eat more vegetables and smaller portions of meats and starches.

5. Eating foods low in energy density, like those on the WW Core Plan®, [helps you feel more satisfied with smaller amounts].

6. Eat facing a mirror, if possible. (It reinforces that I’m eating; I feel fuller faster.)

7. When you have the urge to eat, and your not really hungry, have a drink of water and enjoy a pack or less of Fruities (a Core Food). The urge will subsides – for only a POINTS® value of 1. Or simply wait 5 minutes before satisfying your urge (it may pass).

8. Remember that the first bite or two of a dessert (any food) are really the best, and if you savor them, they truly are. You don't have to eat more since you've already had the best part.

9. Drink a glass of milk before eating. The protein in the milk is very satisfying and filling and cuts your appetite.

10. Eat slowly… [and] try to chew each bite 10-25 times.

11. Slow down: Put your fork down between bites; use chopsticks (even for salad); drink water consciously between bites. Pace yourself with the slowest eater at the table.

12. Eat a broth-based soup before the meal and hot tea during or after the meal.

13. Use the “Stop, Rest, Assess” technique (p. 58 of Eat Wisely). It works!

14. Don’t get too hungry! Take a cooler bag and keep food with you in case you need something, such as Weight Watchers® Smoothie, yogurt, cut-up vegetables, unsalted whole almonds, microwaveable soup, or a higher-protein Weight Watchers snack bar. This way you won't be a victim to fast food cravings.

15. A friend‘s grandmother told her that a lady always leaves some food on her plate.

16. Plan a whole day’s meals and snacks. Knowing in advance what’s coming next helps you to stay on track, and not be as tempted with unplanned extras.

17. Tell yourself there’s no such thing as “taking a break” from following the plan – special occasions, holidays and times to splurge or loosen-up are worked into the plan.

18. Water, water, water – keeping up with this guideline alone will help you to eat less more often.

19. Set an attractive place at the table to eat, and arrange the meal in the plate or bowl for optimal eye-appeal.

20. Don’t let TV or other distractions divert focus away from meal time.

21. Use smaller plates, bowls, cups, [and silverware].

22. People tend to eat less if they leave their dirty dishes out than if they clean them up. Apparently, soiled dishes serve as a visual cue and reminder that you've eaten. (Of course, you wouldn't want to leave plates with food on them in front of you.)

23. Consider switching to cool dish colors like light blue or mint green. Reds, oranges and yellows may have an appetite-stimulating effect. You may actually eat more from a red or yellow plate than if you were eating from a darker plate. Why do you think fast food signs and wrappers are yellow and red?

Thursday, June 26, 2008

Key Lime Pie

Here is a recipe from a WW member, Terri. Terri says to go ahead and change the recipe to any flavor you like by changing the flavor of the yogurt and the gelatin.


1 box (0.3) sugar-free lime gelatin
1/4 c boiling water
2 8 oz containers key lime light yogurt
1 8 oz container fat free whipped topping, thawed
1 9" reduced fat graham cracker pie crust
  1. Dissolve the gelatin in boiling water.
  2. Wisk in the yogurt until smooth.
  3. Fold in the whipped topping.
  4. Pour into crust and chill for 2 hours.
8 servings, 3 points

Wednesday, June 25, 2008

Jack's Easy Cheese Cake

15 oz container of Fat Free riccota cheese
1, 4 serving size, package of Sugar Free instant pudding (any flavor you like)
1/3 c Skim Milk

Blend all and divide into 4 individual dishes. Allow to set an hour or more.

Each serving is only ONE POINT!

Wednesday, June 18, 2008

New German Potato Salad

Another Salad? The women at ENH asked me to post my version of German Potato Salad.



I based this on a Weight Watcher recipe. I had to give it a flavor boost, and now it taste a lot like my Grandmother's version. My friends and family really like this and can hardly believe how great it taste with so few points!



2 pounds uncooked yukon gold potatoes, unpeeled & 1/4 inch sliced
4 slices turkey-bacon, chopped
1 tsp canola oil
1 medium onion(s), chopped (about 1/2 cup)
2 tsp cornstarch
1 Tbsp SPLENDA
1 1/2 tsp table salt
1/2 tsp celery seed
1/2 tsp dry mustard
1/2 tsp black pepper
2/3 cup water
1/2 cup apple cider vinegar
2 Tbsp parsley, chopped


  1. Place potatoes in a large saucepan; add enough water to cover potatoes. Bring to a boil; reduce heat and simmer, covered, until tender, about 15 minutes (tender but not falling apart). Drain potatoes and allow to cool; set aside.

  2. Meanwhile, cook bacon in a large skillet over medium heat until slightly brown, about 5 minutes. Remove from skillet; set aside.

  3. Add oil to non stick pan and cook over medium heat until hot. Add onion and cook until tender, about 5 minutes.

  4. Stir cornstarch, Splenda, salt, celery seed, dry mustard and pepper. Add water and vinegar; stir. Add mixture to pan and cook until thick and bubbly, about 1 minute. Stir in potatoes and bacon; toss to mix. Cook, stirring gently, until mixture is heated through, about 1 to 2 minutes more.

  5. Transfer to a serving bowl and garnish with parsley.

Yields about 8, 3/4 cup per serving. 2.5 pts each.
Notes: Can't find yukon potatoes? Use medium-size reds instead.

Monday, June 16, 2008

Marinading

Marinades are a quick way to add flavor to food. In reality a marinade usually only flavors the outer layer of the meat; even if the meat sits in the marinade for a long time. The only time the flavor really penetrates the meat is when a brine is used. The brine actually creates an electrolyte imbalance and then the cell tissues absorb the salty / sugary brine to equalize the balance in and out of the cells.

Therefore marinading only takes 30 minutes to an hour to be effective and add the maximum flavor.

If you are using ginger (as in the recipe below) you must be careful not to marinate too long...there is an enzyme in ginger that breaks down the meat tissues, making your food mushy.

ORANGE SOY MARINADE

1/4 c soy sauce
1/4 c orange juice
1 T grated orange zest
1 t brown sugar (splenda brown sugar works great)
2 t sesame oil
1 t garlic, minced
2 t ginger root, minced

Mix all ingredients. Place in a plastic bag with fish or chicken.
Grill food as usual.

To increase the flavor impact of the marinade, pour it into a pan and bring to a boil. Cook for 3 or 4 minutes to reduce. Use to baste the food as it cooks.

Sunday, June 15, 2008

Yogurt Slaw

I love good cole slaw. In fact, if I am eating pulled pork or even sometimes on a sandwich or hot dog, I pile it on.

Here is a recipe that uses lighter ingredients but gets a kick from a bit of blue cheese. I have found that kids like this because they rarely realize the cheese there!

1/4 cup sugar - I use splenda
1/4 cup mayonnaise
1/4 cup yogurt
1 - 2 oz crumbled blue cheese
1 tablespoons lemon juice
2 tablespoons white vinegar
1/2 teaspoon salt
1/8 teaspoon pepper
2 (10-ounce) packages finely shredded (angel hair) cabbage
1 carrot, shredded

Whisk together first 8 ingredients in a large bowl until blended. Add cabbage and carrot to bowl, and toss to coat. Cover and chill at least 2 hours.

Feel free to shred your own cabbage, add bell peppers and diced celery.

Yield: Makes 4 - 5 servings

Wednesday, June 4, 2008

Thai Summer Salad (dressing)


The nice thing about Asian salads is the lack of oil in the dressing. While traveling in Japan a 2 years ago we had a salad with our breakfast each morning. The salad was light and refreshing and the dressing was simple with no oil in it.

The dressing I have really come to fall back on (without oil in it) is a fresh summer thai dressing. This goes really good on shredded cabbage, bell peppers, any lettuce, tomatoes and cucumbers. If you add some fresh basil, mint or cilantro to the salad it becomes an expolsion of flavors.


Enjoy all summer long!


THAI SUMMER SALAD DRESSING

2 T sugar (or splenda)
2 T fresh lime juice
2 t lime zest, grated (the zest of one lime)
1 T soy sauce
1 T fish sauce *
1 T water
1 - 2 t chili paste **

Mix all and keep chilled. It only takes 1 Tablespoon for each serving. This makes 6 Tablespoons. You have to eat 3 T to equal 1 point!

* You can find the fish sauce in a wine shaped bottle in the oriental section of the market. It is inexpensive and last a long time. If you can't find it, use a T of soy instead...but it is not as good.

** The chili paste will be in the oriental section as well. The jar will say Sambal Oelek.