Are you a Savvy Snacker???

Happy hump day!

So far this has been a stellar week for me…I remembered my PC, my badge, and my brains.  Not bad for the first FULL week back after vacation ended.  I added another three readers to the distribution as well.  I think I have told you guys that I also publish this newsletter on the web (sans attachments…).  My site is http://elissasweightlossjourney.blogspot.com.  I am trying to increase my readership  but am not quite sure how.  I also have an email into Lean Cuisine.  Seems that they chose my weight loss story for their website…this is all well and good, BUT when I clicked on the link that they provided? It takes me to some woman named Cheryle in Massachusetts. I have been trying to get in contact with them to see if they can get me a better link. It’s always something, right???

PLUS? On a “lighter” note? I lost another .6 this week (for those of you keeping track, that’s just shy of 3 sticks of butter).  This is the 5^th consecutive week of losses for me.  I think that the fruits and veggies challenge really has been helping.  I have been MORE than surpassing my 5 servings daily.  I noticed a difference in my hunger levels too.  There really IS something to this filling foods thing.  LOL!

I have been talking with Morgan (the 10-year-old) each night since she has been with my parents in Orlando.  I think they have her on a 5 word budget.  Lately, I have better conversations with the 3-year-old.  Thinking that she is having way too much fun to be talking on the phone…We get her back in a couple of weeks.  Am I looking forward to it? Lemme get back to you! LOL…

Saturday I used my day at the spa that Steve got me for Mother’s Day.  For five glorious hours I was pampered.  Scalp massage, salt scrub, full body massage, European facial, lunch, and topped off with a spa mani/pedi.  I would venture to say that there is no better way to spend a Saturday (or at least none that I am able to write about here!!! LOL…)  I really think that the fruits and veggies challenge that Weight Watchers posed to us four weeks ago has made all the difference in my mojo.  I have been actively seeking out ways to use my veggies.  This week alone, here is a list of some dishes I made (note the veggies here…)  By amping up my intake of veggies, in particular, my urge to snack on other stuff has been quelled. 

Roasted tomato soup (tomatoes/onions and basil in this one)

Avocado Chicken Salad (avocado and basil in this one)

Turkey Sausage Hoagies (orange, yellow, and red bell peppers with sweet onions topped this one); also made corn on the cob…

A mixed salad topped with a peanut/miso dressing (OK…so I didn’t hand make this one, but it was chock-full of greens and carrots)

Nectarines were also on sale, and are a great snack option.  I have been slipping one into my lunch pack every day this week. 

If you put your mind to it, the possibilities are literally endless.  I have included recipes for the first three dishes mentioned above.  The Central Market actually made the salad and the dressing for the fourth recipe.  Can’t take credit for making it, but I can certainly take credit for EATING it.  I have found that the more colors on the plate? the better. Keeps things interesting.

My new best friend is also General Mills’ Original Fiber One cereal.  To help combat the afternoon munchies, I have been taking a 1-Point® cup of yogurt with ½ cup of blueberries (or strawberries or blackberries…) and about 1/3-1/2 cup of fiber one. I mix it all together and make sort of a yogurt parfait.  This particular iteration will cost you 1.5 points. That’s for a 6 oz cup of Kroger Lite Vanilla yogurt (1 POINT®); ½ cup blueberries (.5 POINTS®) and 1/3 cup Fiber One (0 POINTS®).  This will keep your tummy from growling for quite awhile. 

The topic of this week’s meeting was “Snack Savvy” and it provided some strategies for snacking throughout the day.  Smart snacking can actually help you with your weight loss goals.  The ideal between-meals nosh combines complex carbohydrates, lean protein, fiber, and a bit of healthy fat.  It should be easy to prep, hold, AND eat.  Oh…and it should also taste good.  To create lots of appealing tummy-filling snacks, pair a fruit or veggie with the perfect partner:

Medium apple + 1 slice low fat cheese = 2 POINTS®

1 cup grapes + 1 tbsp walnuts = 2 POINTS®

1 small banana + ½ cup nonfat Greek yogurt = 2 POINTS®

1 cup grape tomatoes + 1 hard boiled egg = 2 POINTS®

1 medium peach + ½ cup low fat cottage cheese = 2 POINTS®

1 cup blueberries + ½ cup fat-free ricotta cheese = 3 POINTS®

1 medium cucumber + 2 tbsp low fat creamy dill dip = 2 POINTS®

1 medium sweet potato + 2 tbsp freshly grated Parmesan cheese = 3 POINTS®

1 cup string beans + ¼ cup store-bought hummus = 2 POINTS®

1 cup sugar snap peas + 2 tbsp sour cream and chive dip = 2 POINTS®

1 cup bell pepper slices + ½ cup shelled edamame = 2 POINTS®

3 ribs celery + 1 tbsp peanut butter = 2 POINTS®

6 steamed asparagus spears + 1 slice turkey breast or roast beef = 2 POINTS®

1 cup raw carrots + 2 tbsp fat-free black bean dip = 0 POINTS®

These are some creative and POINT-economical ways to snack.  Plus, you won’t be blowing your daily POINTS® target either.  I hope that you have a fantastic end to your week, and I will be back with you next week!!!

“We are indeed much more

than what we eat, but,

what we eat can, nevertheless,

Help us be so much more

Than who we are.”

- Adelle Davis, author & nutrition pioneer

RECIPES

Avocado Chicken Salad Sandwiches

This recipe came from the Cooking Light Mini-Cookbook "5 Ingredient/15 Minute Meals".  Avocado gives this chicken salad a rich creamy texture and healthy dose of heart-healthy monounsaturated fat, which helps lower your risk of heart disease.  This made a fantastic lunch.  Instead of using the bread as they called for, I simply made a smaller sandwich and served on a Sandwich Thins bun.  Perfecto!

I used a rotisserie chicken pulled off the bones for this one, and I served it over a bed of mixed field greens instead of on bread.

Yield: 4 sandwiches at a POINTS® Value of 8 per sandwich (and these are LARGE portions) OR 6 portions to serve over greens at a POINTS® Value of 5 per serving. Your pick.

Ingredients:

3 cups (1/2 inch) cubed cooked chicken breast [rotisserie works great!]

1/4 cup light mayonnaise

2 tablespoons chopped fresh cilantro [I subbed basil for this; I am not a cilantro fan...]

1/4 teaspoon salt

1/8 teaspoon black pepper

1 cup (1/2 inch) cubed avocado [about 1]

4 green leaf lettuce leaves

8 whole-wheat bread slices, toasted [or skip the bread altogether and serve over field greens]

Instructions:

1. Combine first 5 ingredients in a large bowl. Gently stir avocado into chicken mixture until combined.

2. Place 1 lettuce leaf onto each of 3 bread slices. Spoon chicken mixture evenly onto each lettuce leaf. Top with remaining bread slices.

Yield: 4 servings; Serving size: 1 sandwich; POINTS® Value per sandwich: 8; if serving as is over greens: 5

Nutrition Information:

Calories: 364; Fat: 16.4g (sat: 2.7g, mono: 7.9g, poly: 3g); Protein: 41.4g; Carb: 24g; Fiber 11.9g; Chol: 95mg; Iron: 4.4mg; Calc: 322mg

Love the monounsaturation punch of this sandwich. Enjoy!

Roasted Tomato-Bread Soup

Tomatoes, onions and garlic develop a deep, rich flavor when roasted. A mix of different colored cherry tomatoes will add a playful note. This soup is adapted from a recipe in Amy Goldman’s book The Heirloom Tomato: From Garden to Table (Bloomsbury USA, 2008).

POINTS® Value: 4 per serving

Servings: 6 at approx. 1 cup each

Preparation Time: 30 min

Total Cooking Time: 1 hour

Level of Difficulty: Easy

Ingredients:

4 cups thinly sliced onions

2 tablespoons extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

4 cups cherry tomatoes, halved

1/2 cup thinly sliced garlic, plus 1 whole clove, peeled and halved

3 cups reduced-sodium chicken broth or vegetable broth

6 slices whole-grain country bread

2/3 cup chopped fresh basil

6 tablespoons finely shredded Parmesan cheese

Instructions:

Preheat oven to 450°F.

Toss onions, oil, salt and pepper in a 9-by-13-inch pan. Roast the onions, stirring once or twice, until starting to brown, about 20 minutes.

Stir in tomatoes and 1/2 cup garlic and continue roasting, stirring once, until the tomatoes are falling apart and beginning to brown in spots, about 20 minutes more.

Transfer the onion-tomato mixture to a large saucepan. Add broth. Bring to a simmer over medium-high heat. Remove from the heat and cover to keep warm.

Meanwhile, place bread on a large baking sheet and bake until toasted, about 10 minutes. Rub both sides of the toasted bread with the halved garlic clove. (Discard remaining garlic.)

To serve, place a piece of toasted bread in a shallow soup bowl. Ladle about 1 cup soup over the bread. Sprinkle with basil and cheese and serve immediately.

Nutrition Information:

Per serving : 213 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 4 mg Cholesterol; 27 g Carbohydrates; 10 g Protein; 5 g Fiber; 594 mg Sodium; 564 mg Potassium

Exchanges: 1 1/2 starch, 1 vegetable, 2 fat; 1 1/2 Carbohydrate Serving

Tips & Notes

Make Ahead Tip: Prepare through Step 4, cover and refrigerate for up to 2 days.

Strawberry Napoleon

I found this one on the Weight Watchers site when looking for something different to do for a summer dessert.  Layered with fresh berries and sweetened

cream, our napoleon is light on your taste buds as well as your waistline.

POINTS® Value: 3

Servings: 12

Preparation Time: 15 min

Cooking Time: 30 min

Level of Difficulty: Moderate

Ingredients:

8 sheet(s) phyllo dough, refrigerated preferred over frozen

1 spray(s) cooking spray

8 tsp sugar

1/4 cup(s) sugar

3 oz Neufchatel cheese, softened

1/2 cup(s) reduced-fat sour cream

2 1/2 tsp orange zest, freshly grated

3/4 cup(s) lite whipped topping

4 cup(s) strawberries, thinly sliced, about 1/4-inch thick

Instructions:

Preheat oven to 350°F. Place one sheet of phyllo dough on a cookie sheet, coat

with cooking spray and sprinkle with 1 teaspoon of sugar; repeat with remaining

layers of phyllo, cooking spray and sugar. Cut the stacked dough lengthwise into 3

strips and prick all over with a fork. Bake for 30 minutes, or until golden; remove to a

wire rack to cool completely.

In a mixer, beat the cheese until fluffy. Add remaining 1/4 cup of sugar, sour cream

and zest, and continue to beat until light and airy; fold in the whipped topping.

Carefully place one phyllo strip on a serving dish and spread with half the cheese

mixture; top with half the strawberries. Repeat with the second phyllo strip and

remaining cheese and berries. Top with the third phyllo strip, slice into 12 pieces

and serve.

Italian Turkey Sausage Hoagies topped with Caramelized Onions and Sautéed Multi-colored Bell Peppers

Ok...here is another easy, yet delicious masterpiece that was created on the fly. I had some defrosted Jennie-O Turkey Store Hot Italian Sausage links in the refrigerator that we needed to use within the next couple of days. While at the grocery store, they had multi-colored bell peppers on special for $0.99 each. I bought a red, yellow and orange pepper. This is when the idea of the hoagies hit me. I already had some Texas 1015s in the house (for those of you not living here, these are the Texas equivalent of a Vidalia or other sweet onion).

Please enjoy this yummy (and insanely easy) meal!!!

Yield: 5 servings at a POINTS Value of 6 per serving

Prep time: 5 minutes

Cook time: 5-10 minutes

Ingredients:

1 package (20 oz) Turkey Italian Sausage links. I suggest hot rather than sweet, as they have more flavor. They are NOT at all spicy!!!

3 bell peppers, sliced into thin strips (your choice of colors. I prefer any color OTHER than green!!!)

1 large sweet onion, thinly sliced

1 tablespoon olive oil, for sauteeing

5 Nature's Own Sugar Free 100% Whole Grain Hot Dog Buns (these are my personal choice, as they only have 2 POINTS per bun.

Instructions:

1. In a non-stick skillet over medium high heat, heat olive oil. When a drop of oil sizzles, the oil is at the right temperature.

2. Add sliced onions and peppers to the pan, and sautee until onions start to brown and peppers are soft

3. Meanwhile, heat your grill or whip out your George Foreman grill (which is what we did) and heat according to manufacturer's instructions.

4. Cook sausages until juices run clear, about 5-10 minutes.

5. Place one sausage in each of 5 buns (toast buns if you like!), and top with the onion/pepper mixture.

6. Enjoy, and try not to get any on ya! We served with some fresh corn on the cob and sugar snap peas. Get those veggies in! This is a great meal to accomplish that.

All good vacations must come to an end...

Happy hump day!  I made it back from The Sunshine State on Tuesday afternoon, on time, alone and in one piece!  I guess in a way my vacation starts now, since the 10 year old is still in Florida attending Camp Grandma!!! 

I sent out last week’s issuance on Thursday while I was out on vacation.  I had a nice dinner with my friend Debbie on Friday night, and my brother and his girlfriend came in on Saturday and I cooked dinner.  Sunday night they took me back out to St. Pete so that I could see where they are living now.  Kevin moved out to St. Petersburg in 2005 when he started Law School at Stetson.  He and Kim are in an adorable cottage right in the middle of an older neighborhood.  Very cute place.  We had some amazing sushi that night, and I did my first Sake Bomb.  We had a really good time.

Monday Kevin showed me around St. Pete and I took him out to lunch at one of the local delis in town.  I really stuck to my tracking during the whole vacation, and allotted myself some bonus POINTS® here and there as I needed them (like for the Sake Bomb!!!).  I had half a turkey sandwich on wheat, no condiments other than mustard, and a little lettuce and tomato.  I also enjoyed a nice cup of matzo ball soup.  A wonderful ending to my visit with my little brother!!!

Below are a few pics of the trip.  It just occurred to me that there are none of me and my Grad School buddies…but that may be directly in relation to the fact that we were so busy eating and catching up that no one took out a camera!!!  We all really had a great time.  Poor Morgan though…I think she may have been a bit bored during our girls luncheon!!!

Steve picked me up from the airport and whisked me off for a nice lunch at Le Peep back by the house.  He had taken the day off to keep me company.  How nice of him. You know, as much as vacations are wonderful, it’s just as wonderful to come back home.  I missed my boys, my pets AND my bed!!!

First: girls at The Barn during a night of line dancing

Second: Deb and Elissa at the Outback.  Morgan was my photographer for the evening, and she did a great job!!!

Third: more girls at lunch at Casey’s Grill

Fourth: another shot of us at lunch.  Morgan looked about ready for a nap!!!

 

I was doing so well, getting up early, getting out of the house and getting to the office at a great time.  I got out of the car, was in the process of getting my stuff out of the trunk…workout bag…lunch bag…tote bag…purse…computer….COMPUTER???? CRAP!!!! Left the dang PC at home in the living room.  Only the second time in 5 years that I have managed to accomplish that feat.  So…back to Denton I went, to finish out the day from home.  I guess it could have been worse.  It COULD have been two weeks ago and I COULD have been driving the Accord that died on the commute!!! Lucky for me, I had my trusty new vehicle to get me home safely.

I came back from Florida 3 pounds lighter than when I left, and I did pack my plan!!!  I haven’t attended the meeting for this week yet, as I will be going on Friday.  The meeting I attended in Florida was the same topic as the last newsletter issuance.  Weight Watchers starts their weeks on Sunday, so I am playing catch up this week.

A nice closing thought (thank you Maryanne!!):

“Watch your thoughts, for they become words.

Watch your words, for they become actions.

Watch your actions, for they become habits.

Watch your habits, for they become character.

Watch your character, for it becomes your destiny.”

- Frank Outlaw

 

RECIPES

Two-Mustard Chicken

This recipe was another one of the healthy Wednesday lunch options from http://www.eatbetteramerica.com.  I missed the last two Wednesday meals, but they looked fabulous so I am including them both.  This is number one of two.  Dijon mustard, coarse-grained mustard and honey partner with chicken for a flavor that's a little bit sweet and a little bit feisty.

POINTS® Value: 4 per serving

Servings: 4

Preparation Time: 5 min

Cooking Time: 35 min

Level of Difficulty: Easy

Ingredients:

¼ cup Dijon mustard

2 tablespoons coarse-grained mustard

2 tablespoons honey

4 boneless skinless chicken breasts (about 1 ½ lbs)

Instructions:

Heat oven to 375° F. Spray 13 x 9-inch pan with nonstick cooking spray.

In a small bowl, mix mustards and honey; spread on both sides of chicken. Place in pan.

Bake 25 – 35 minutes or until juice of chicken is clear when center of thickest part is cut (170° F).

Nutrition Information:

1 Serving: Calories  220 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 540mg; Total Carbohydrate 10g (Dietary Fiber 0g, Sugars 9g); Protein 32g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 4%; Iron 8% Exchanges: 1/2 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1/2

*Percent Daily Values are based on a 2,000 calorie diet.

Notes:

Chicken is a super source of lean protein that contains vitamin B3, niacin. Niacin helps our bodies release energy from foods we eat.

Lime Chicken

This is the second of the two Wellness Wednesday entrees.   Offered in our café here at work.  Get the fresh taste of summer seasonings with minimal prep time required.  This recipe originally appeared in Prevention Healthy Cooking.

POINTS® Value: 3 per serving

Servings: 4

Preparation Time: 20 min

Marinating/Cooking Time: 2 hours

Level of Difficulty: Easy

Ingredients:

1/2      cup lime juice

1/4      cup chopped cilantro

1/8      teaspoon salt

1/8      teaspoon freshly ground black pepper

2          boneless skinless chicken breasts (about 12 oz)

1          teaspoon olive oil

Instructions:

1.         In resealable food-storage plastic bag, mix lime juice, cilantro, salt and black pepper. Rub chicken with oil; place in same bag, turning to coat chicken in lime mixture. Refrigerate 2 hours. 

2.         Heat coals or gas grill for direct heat. Cover and grill chicken 4 to 6 inches from medium-high heat about 10 minutes per side or until a meat thermometer inserted in thickest portion reads 170°F and juices run clear.

Nutritional Information:

1 Serving: Calories  120 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 50mg; Sodium 125mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 0g); Protein 18g Percent Daily Value*: Vitamin A 0%; Vitamin C 6%; Calcium 0%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 0

*Percent Daily Values are based on a 2,000 calorie diet.

Notes:

Super Chicken

Chicken contains vitamin B6, also called pyridoxine. Vitamin B6 is important for digesting proteins, plus it helps keep hair and nerves healthy.

Source: Prevention’s Diabetes Breakthroughs 2007 (2007) p. 324

Plateau? Or not...

Hello from the Sunshine State!


Morgan and I left D/FW on Tuesday morning to head out to see my parents. Morgan, as I may have mentioned before, is attending the 2010 session of Camp Grandma. We got in around 1:40 or so and only were delayed about 40 minutes. The plane that we took to Orlando was late getting into Dallas, so we had that domino effect going. We apparently brought some rain with us, but that’s perfectly fine! We ALL can use a little of the wet stuff from time to time. With the girls in Florida, that leaves the boys back in Dallas. Adam apparently is being a little stinker…but he and Steve are having a good time. Morgan is having fun here too.


Steve assured me that he is looking after my precious new addition (the Veracruz) and let me know that I will be coming home to a full tank of gas. Maybe a clean car too??? Hmmm…if he reads this issuance, there may be a subliminal hint!

We relaxed on Tuesday night, and on Wednesday morning, Morgan and I went to the Y with my folks to get a workout in. Morgan mostly did the treadmill and goofed around though…Me? I actually ran for about 15 minutes. I had my music with me, and I really think that makes a huge difference. That, and running on an indoor track. I also did about 40 minutes on the recumbent bike on an Alpine Pass workout setting. I did 12.25 miles in 40 minutes. I wound down the workout with a 5 minute cool down on the elliptical machine. I think I earned about 10 activity points that session!!! I was quite stinky afterward…but hey…that’s what showers are for!!!!


One of the things I absolutely LOVE about coming back to Florida is getting a chance to visit with friends that I don’t get a chance to see very often. We always plan at least one girl’s night whenever I come into town. This visit included a girl’s night of Country Line Dancing at the famous “The Barn” in Sanford. I even packed my Tony Lamas for the occasion, since they don’t get a chance to go out much!!! Sammie, Diane, Donna, Michelle and I went out Wednesday night for some line dancing and some catching up. I was even able to follow along…mostly…I did come to a conclusion though…it’s MUCH easier to line dance to songs that are self-explanatory. Example: “Right foot stomp…Left foot stomp…You cha cha with your right…You cha cha with your left…You turn to the right…And move to the left…Back it up! ... and jump!” Now THIS I was able to dance to, no problems. No Dance-step ADHD! We really worked up a sweat. As long as you find an activity that you like, go for it. Activity is activity and they ALL help to burn calories. I do need more practice with the line dancing though…Michelle and her husband were kind enough to play chauffer on Wednesday night.


After the dancing was over (or when we all had enough…whatever way you look at it…tee-hee!!!) we went out for a bite to eat. We ended up at Denny’s, since it was close to home. I was having a hard time deciding what to get, since most of the menu looked pretty POINTS® heavy. I decided on their “Ultimate Omelet”, which normally has 18 points. This omelet is a 3-egg omelet, which has cheese, sausage, bacon, mushrooms, peppers, onions, tomatoes, along with hashbrowns and toast. What I did to make the best of a bad situation is adjust how I approached my order. I asked for egg whites (3 are only 1 POINT®) and NO MEAT, and NO CHEESE. This meant counting POINTS® for the egg whites, a couple of extra POINTS® for the oil or butter used on the grill, and no POINTS® for the veggies. My omelet I estimated at 4 POINTS® [3 for the butter/oil on the grill, 1 for the egg whites and none for the veggies]. I had dry wheat toast and the hashbrowns, plain. The total damage for my dinner indulgence came to 11 POINTS®, which I had in my budget. Not bad for all that, especially when the omelet by ITSELF contained 18 POINTS®. There are ways to work around any menu situation. It just takes a bit of thought.


This morning (today is Thursday…) we went to work out again. Today, I stuck with walking and did 45 minutes on the track at a nice pace. Tonight I am meeting some friends from Grad School for dinner in Downtown Winter Park (for those of you Central Floridians on my distro…). I am very much looking forward to a nice night of catching up with my study-group buddies.


Work seems to be surviving without my presence in the office. I even went against my better judgment and chatted my boss to see if they were okay! He said they were fine. Good thing, because I did NOT bring the PC with me. Didn’t want to check a bag, and he wasn’t too thrilled with my proposition of having him pick up the checked-bag fee if I had to tote the laptop along with me…LOL!!!


I will be attending a Saturday meeting here in Orlando. I even managed to get a friend of mine (who is also a reader of my newsletters) to join. I am meeting her up there at the 8:15 meeting and will be there to support her. She told me that I am an inspiration to her, and she is finally ready to make the commitment to lose the weight. I am SOOOO proud of this woman.


OH—in other news? I submitted my weight loss story to Lean Cuisine.com and I received word via email yesterday that they selected my story to appear on their website. As soon as I get a working link from those guys, I will enclose so you can view the webpage! How exciting! I am now pseudo-famous!!!


This is also the third straight week of losses for me. Down 2.2 pounds (or 9 sticks of butter) this week. More to come, I promise!!!


The meeting on Monday focused on plateaus, or lack thereof!


True plateau indicators:

• Occurs when weight stays the same for several weeks
• Usually happens six months inMay occur for physical reasons
• Weight-loss results in lower Basil Metabolic Rate (BMR) – energy required to keep vital functions going when the body is at rest (accounts for 60-70% of calories burned). When weight loss happens, body mass and BMR go down
• Energy intake = Energy output = Time to reassess!

Time for a Power Boost??

• Revisit your Plan guidelines
• Write and follow a weekly plan (I do this, and I do see results!)
• Check your activity stage (Book 2 – Start Moving More)
• Hang in there. It’s a LIVE-IT not a DIET!!!

Week 2 of the fruits and veggies challenge is to use more color this week. See if you can get more colors in this week. With the summer upon us, this ought to be a no brainer…greens, reds, yellows, oranges and blues…they are all there!!! And they are cheap too! Produce is a great POINTS® Value too. They filling foods, and they will keep you satisfied. Remember—no one ever had to join Weight Watchers for OD’ing on fruits and veggies!

“Success is a journey, not a destination”

- Ben Sweetland

RECIPES

Elissa’s soon-to-be-famous Throw-Together Chopped Salad

Since I was leaving for vacation on Tuesday the 13th, I wanted to try and use up some of the veggies in the fridge. I came up with this recipe on the fly, and it was FABULOUS! I served this with some veggie burgers.

POINTS® Value: 2 per serving
Servings: Approx. 3
Preparation Time: 5 min
Cooking Time: NONE!!!
Level of Difficulty: INSANELY Easy

Ingredients:

3 cups mixed greens (I prefer a spring mix), chopped
1 medium carrot, sliced thinly
½ cup very thinly sliced red onions
1 cup grape tomatoes, halved
1 tin anchovies, drained and diced (this you can leave out…but it adds a nice salty dimension to the dish)
¼ cup reduced fat feta cheese crumbles (I prefer Athenos)
2 Tbsp light vinaigrette style dressing (for this iteration of the salad, I used Kraft Greek Vinaigrette with Feta Cheese & Oregano; 2T for 50 calories [1 POINT®]

Instructions:
In a large bowl, combine all ingredients and toss well. Drizzle dressing over all, and combine. Divide evenly among three salad plates. Enjoy!

Some lighter ways to use boxed cake mixes, courtesy of Hungry Girl.

This post comes courtesy of my Hungry Girl newsletter.  I have had a couple of friends ask me about the lighter way of making boxed cake mixes.  See below for some ideas!

Cake Mix + No-Sugar-Added Applesauce PER SERVING (1 piece, 1/12th of cake): 179 calories, 3.25g fat, 299mg sodium, 36g carbs, 0.5g fiber, 21.5g sugars, 1.5g protein -- POINTS® value 4* Ingredients: One 18.25-oz. box moist-style cake mix 1 cup no-sugar-added applesauce Directions: Preheat oven to 350 degrees. Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.) MAKES 12 SERVINGS Best Flavor: Yellow cake mix. It goes perfectly with the fruity taste of the sauce. The Texture: VERY moist and fluffy. A+! The Taste: AMAZING!!!! Sweet and slightly apple-y. Two YUMS up...

Cake Mix + Diet Soda PER SERVING (1 piece, 1/12th of cake): 171 calories, 3.25g fat, 301mg sodium, 34g carbs, <0.5g fiber, 19g sugars, 1.5g protein -- POINTS® value 4* Ingredients:One 18.25-oz. box moist-style cake mix One 12-oz. can diet soda Directions: Preheat oven to 350 degrees. Combine ingredients in a large bowl. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.) MAKES 12 SERVINGS Best Flavor Combo: Yellow cake mix + diet cream soda. Runners-up include lemon cake mix + diet lemon-lime soda and devil's food cake mix + diet cherry cola. The Texture: Moist and light. The Taste: Pretty darn impressive! However, if you're sensitive to the sweetener in diet soda, you may notice a slight aftertaste... especially if you use cola of any kind.

Cake Mix + Canned Pure Pumpkin PER SERVING (1 piece, 1/12th of cake): 183 calories, 3.5g fat, 301mg sodium, 37g carbs, 1.25g fiber, 20.5g sugars, 2g protein -- POINTS® value 4* Ingredients:One 18.25-oz. box moist-style cake mix One 15-oz. can pure pumpkin Directions: Preheat oven to 400 degrees. Combine ingredients in a large bowl. Mix thoroughly -- batter will be VERY thick -- and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.) MAKES 12 SERVINGS Best Flavor: Devil's food cake mix is CLEARLY a classic choice. (Hello?!Yum Yum Brownie Muffins!) But spice cake mix... WOW. Yellow and white cake mixes, sadly, do not work as well. The Texture: Thick and dense in the BEST possible way. Brownie-like, in the case of the devil's food; the spice cake reminded us of pumpkin bread! The Taste: No one would ever guess this is guilt-free in any way. It's delicious!

Cake Mix + Fat-Free Liquid Egg Substitute PER SERVING (1 piece, 1/12th of cake): 181 calories, 3.25g fat, 337mg sodium, 34.5g carbs, <0.5g fiber, 19.5g sugars, 3.5g protein -- POINTS® value 4* Ingredients: One 18.25-oz. box moist-style cake mix 1 cup fat-free liquid egg substitute (like Egg Beaters Original) Directions:Preheat oven to 350 degrees. Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.) MAKES 12 SERVINGS Best Flavor: Egg sub is like the little black dress of cake companions; it goes well with everything. The Texture: The first time we made this, we used only 1/4 cup of water; it was a little dry and dense, but it reminded us of pound cake, which isn't a bad thing. With a full cup of water, it came out light and fluffy. It had a more substantial, cake-like consistency than the applesauce and soda versions, but it wasn't quite as moist. The Taste: Good! But it's not our favorite. That one's up next...

Cake Mix + Fat-Free Greek Yogurt PER SERVING (1 piece, 1/12th of cake): 180 calories, 3.25g fat, 306mg sodium, 34.5g carbs, <0.5g fiber, 20g sugars, 3.5g protein -- POINTS® value 4* Ingredients:One 18.25-oz. box moist-style cake mix 1 cup fat-free plain Greek yogurt (like Fage Total 0%) Directions:Preheat oven to 350 degrees. Combine ingredients in a large bowl and add 1 cup water. Whisk thoroughly and transfer to a baking pan sprayed with nonstick spray; bake in the oven until a knife inserted into the center comes out clean. (Refer to cake-mix box for pan size and approximate bake time.) MAKES 12 SERVINGS Best Flavor: Devil's food cake mix. Hands down. The Texture: The word "velvety" comes to mind... Super moist and decadent! Kind of like a brownie-cake hybrid. The Taste: YUMMY! Everyone who tried this loved it. There wasn't any yogurt taste at all... just pure cake-tastic deliciousness!

Strive for Five! The Weight Watchers Fruits & Veggie Challenge is ON!

Hey there everyone!  I hope that your week is going well. 

My Fourth of July weekend went really well, and I even showed a .2 loss this week.  Again, a small victory is still a victory!  We didn’t do a whole lot over the weekend due to the oppressive heat!  I did take some time out on Saturday afternoon to finish up my month-end close activities so that I could actually enjoy the rest of Saturday, Sunday and Monday. 

Steve had to work on Monday because his company considers this a floating holiday.  This meant that I had both kids by myself that day.  Yikes!!!  I went to my meeting with the kids in tow.  One of the receptionists volunteered to watch them if I needed her to.  Morgan stayed up front and Adam was supposed to sit with me in the meeting room.  I tried to get him to sit in the chair next to me, but he was having no part of it…until…we got samples of the new ranch-flavored multigrain crackers.  He proceeded to eat my package AND Sally’s package (thank you AGAIN, Sally!!!).  By the end of the meeting, he was his usual flirty self.  I took the kids to Chili’s for lunch after that.

Tuesday I went into the office, as I usually do.  Work was good.  I got the rest of my schedules done for quarter end, and I left at the normal time.  As many of you all know, I live in Denton, so I have to get creative when driving home in the afternoon.  I took my usual route…Bush Turnpike to Midway to International to Hebron to Charles…to….wait…the engine is revving a bit high when gears are shifting.  I called Steve to let him know my concerns.  I thought afterward that I may have gone up a slight grade, and this was probably nothing.  Wait…it did it again.  This time I was stopped at the light at Plano Parkway and Parker Road.  I turned left to head home, and this time, the engine revved, and the car went NOWHERE.  Man! I guess I am not getting home tonight.  I called AAA and they put a rush on the tow truck.  Meanwhile, I am in a state of panic, because as many of you know, there is NO SHOULDER WHATSOEVER.  I pulled over onto the ditch/shoulder the best I could and put my hazards on.  I then called Steve to come and rescue me.  My hands were shaking..and my mind was racing.  I was in NO Position to have to buy a car, but I hoped for the best…and for a minor repair (ha ha ha…).  The AAA representative put a rush on the tow request and said that a truck would meet me in no later than 45 minutes.  During this time, I have to say, my faith in humankind was restored.  I had about 10 good Samaritans stop to see if I was all right, and I also had a Carrollton Police Officer check on me twice.  Steve got there in about ½ hour and AAA arrived about 10 minutes after that.  The patient, a 1997 Honda Accord, was loaded gingerly onto the flatbed.  I climbed, as gracefully as I could in a skirt…, into the cab of the truck and gave the driver directions to the Hon-da Doctor in Lewisville.

We then went home and obsessed about the car.  We heard back from Chris over at the Hon-da Doctor and our fears were confirmed.  Transmission Failure (insert sinister music here…).  Well off to the dealership we went.  Four hours later we had purchased a 2010 Hyundai Veracruz Limited, and for the first time since 2007, we have a car payment. Yikes!!!!  That about summed up my excitement for this week.  No more, please!!!

Next Tuesday, I leave for Orlando with the 10-year-old.  This will be her second year attending Camp Grandma.  The folks enjoy getting to spend time with her, and it’s a welcomed break for us…although we will have Adam here with us.

This week’s workouts ROCKED.  I got to kick a boxing dummy, kick Coach Dwayne in the groin (of course he was holding a boxing pad in front of him…) AND for the finale, I got to throw a medicine ball at him.  Of course we did other things, but these were the few that I really enjoyed!!!!

I am sharing another side-by-side comparison photo of me…almost two years into my journey.  I am wearing the same tank top in both pictures.  Like I keep saying, PLEASE measure and take photos.  They really provide great reminders of where you were and where you are headed.  I was told by a good friend that THIS should be my new anchor.  Maybe I will post this one on the fridge the next time I feel like my mojo has taken a vacation.  Food for thought…or so to speak!!!

This week, the meeting dealt with getting in your fruits and veggies.  Weight Watchers is doing the Fruits and Veggies challenge again.  The challenge is this: 4 weeks to eating 5 servings of fruits and vegetables per day.

You are free to enjoy your fruits and veggies!  They are a great POINTS® Values bargain!

Power of Produce 

• Vegetables pack a powerful nutritional punch                               
• Vegetables provide many health benefits
• Vegetables offer a great POINTS® Values bargain!
• Vegetables increase satisfaction.
• Vegetables potentially enhance weight loss efforts.

Some hints for getting them in:

Five Ways to Sneak ‘Em In

1. Puree fresh or frozen blueberries and mix with ground beef for super-juicy burgers.
2. Mash steamed cauliflower with a little nonfat milk or olive oil as an alternative to mashed potatoes.
3. Replace half of the butter or oil in quick-bread and muffin batters with an equal amount of pureed fruit (prunes, canned pumpkin).
4. Add a cup of pureed sourkraut to chocolate cake batter: Combined with the chocolate, the sauerkraut will take on a subtle coconut-y flavor.
5. Blend shredded carrots or zucchini in tomato sauce or mac-and-cheese (steam or nuke them first).

Five Salad Transformers

1. Treat fresh herbs like salad greens: Tear up fresh basil, cilantro, or parsley and toss them by the handfuls with your basic, less-flavorful greens
2. Sweeten the deal by adding fresh or dried berries or slices of citrus fruit to your greens.
3. Sprinkle salad with flavored vinegars, such as fig or orange.
4. Crunch and munch: Instead of croutons, dress up your salads with diced Fuji apples or chopped jicama.
5. Include greens and veggies that are rich in flavor and texture: Arugula and watercress both provide a peppery punch; fennel and edamame add crunch; beets impart a touch of sweetness.

Five Colorful Fruit Boosts

1. Eat your watermelon the way they do down South – sprinkled with salt to play off the sweetness
2. Dust peach wedges with cinnamon; the slight bitterness of the spice will bring out the sweetness of the fruit (think crustless pie!)
3. Sprinkle balsamic vinegar on berries for a fancy desert
4. Put your fruit on ice: Frozen grapes take longer to eat; a frozen banana has a creamy consistency (wrap peeled halves in aluminum foil before popping in the freezer).
5. Puree fresh fruits and swirl in a dollop of yogurt for a refreshing cold soup

Five Fresh Picks (You may never have heard of)

1. Starfruit (carambola) Eat these out of hand to enjoy their plummy/pineapple-y/lemony flavor, or slice to give a fruit salad ‘star’ power. You get a low-cal boost of vitamin C too.
2. Orange cauliflower: It tastes just like the white variety, but boosts a bounty of beta-carotene.  Try roasting with a bit of olive oil or dipping the raw florets in hummus.
3. Gooseberries: Pop these sweet-tart fruits directly into your mouth, or scatter on cereal or salad.  Half a cup has just 35 calories and 3 grams of fiber.
4. Passion fruit (granadilla): Slice in half and scoop out the juicy fragrant pulp.  A cup has about 16 calories and lots of fiber (eat the seeds!), plus vitamins A and C.
5. Tomatillos: Dice and use in fresh or cooked salsas.  You’ll get a hint of lemon and a hit of vitamin C.

Get out there and experiment!  I will be back with you all when I get back from Orlando!

“This cabbage, these carrots, these potatoes,

these onions ... will soon become me.

Such a tasty fact!”

- Mike Garofalo

  

RECIPES

Pork Chops with Carolina Rub

I had these great lean center cut pork chops that I defrosted, and I wanted a little bit of inspiration for what to do with them. I found this really simple recipe on http://www.myrecipes.com/. This is the website for Cooking Light recipes, among other Oxmoor House publications. I hope you enjoy this one!

An easy rub flavors these grilled chops. Let them stand about 10 minutes before grilling, allowing the meat to absorb the flavorful spice rub.  This recipe will go great with the apple slaw recipe from last week’s issuance!

POINTS® Value: 4 per serving

Servings: 4

Preparation Time: 10 min

Cooking Time: 10 min

Level of Difficulty: Easy

Ingredients:

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon sugar

1 teaspoon paprika

1 teaspoon chili powder

1 teaspoon freshly ground black pepper

1/2 teaspoon salt

4 (4-ounce) center-cut pork loin chops

Cooking spray

1/4 cup barbecue sauce (this can actually be optional, but it did work nicely in the dish)

Instructions:

Prepare grill.

Combine first 7 ingredients in a small bowl. Rub pork with spice mixture; let stand 10 minutes.

Place pork on grill rack coated with cooking spray. Grill 4 minutes. Turn pork; grill 2 minutes. Brush each chop with 1 tablespoon sauce, and grill 2 minutes or until desired degree of doneness.

Nutrition Information:

Calories: 185 (34% from fat); Fat: 6.9g (sat 2.4g,mono 3g,poly 0.7g); Protein: 24.6g

Carbohydrate: 5g; Fiber: 0.8g; Cholesterol: 65mg; Iron: 1.1mg; Sodium: 477mg; Calcium: 35mg

Notes:

For an extra hit of flavor, rub the bread with a cut garlic clove as it comes off the grill!