DietSodaDiva.com

2010-12-03T10:59:00.001-08:00

Well I messed up and forgot to register DietSodaDiva.com and the domain was snatched from me... :o/

At this point I'm not sure what to do either register a whole new name or a variation of DietSodaDiva.com... I'll have to give it some thought.

So are you LOVING Weight Watcher's Points Plus program? I'm having a bit of a hard time... but I am working on adjusting...

How is everyone?!

My Birthday Intake

2010-10-19T06:00:00.000-07:00

Sunday, I had 3,580 Calories, 485 grams of Carbs, 131 grams of Fat, 140 grams of Protein, and 9,744 grams of Sodium... according to myfitnesspal.com in 5 weeks I'm blow up (if I don't have a heart attack by then)! I'm back on program today - feels good!

Journaling

2010-10-18T14:25:00.001-07:00

I've been journaling on both websites - myfitnesspal.com and weightwatchers.com and it's all become too much for me... I think what I'm going to do is for right now until Thursday - is paper journal and count points. Yesterday was my birthday so I went to Borders and brought myself a nice calorie counting journal... just like myfitnesspal.com I'm going to try that for a bit and see how it works for me.

I feel I need to focus more on eating a balance diet, I've got points counting down... but I turned 34 this year, I need to start focusing on eating balanced meals and keeping an eye on my sugar intake and sodium. I think mfp.com will help me pay more attention to balancing my intake...

I still love Weight Watchers and still plan on weighing-in and attending meetings, they offer in person support like no other! I'm just gonna take a break from counting points for a bit.

Right now my birthday goal is to reach 155 by 11/15/10! I think I can do it! Who wants to join me?!

DIET SODA DIVA IS GOING PAPERLESS!

2010-10-05T13:39:00.000-07:00

After almost 11 years of paper (food) journaling - I'm going paperless purely journaling just online... only when I'm away from internet access I'll use a paper journal. I'll be journaling for now at both myfitnesspal.com and weightwatchers.com...

I'm also thinking of making a progress chart at home for my weight loss to post on my wall... I'll have to come up with something clever looking. I think seeing my progress in my face everyday will be super motivational... I'll post pictures once I'm done making it... it'll probably be some time next week...

Do you have a progress chart on your wall? If so... what does it look like?

MyFitnessPal.com

2010-10-04T11:58:00.000-07:00

I might be a little late with this one... but have you heard of MyFitnessPal.com? I just created my profile and started journaling my food in there today... IT ROCKS!... I'm still going to paper journal and count my points for a bit... but I know several people who have been doing the MFP.com program and have been losing like crazy! 12 pounds in a month, 30 pounds in 2 months, etc.

My name is DietSodaDiva on there... check out my profile. I'll be updating my profile - huh, one day... you know I've been bad with blogging for a while now. My goal is to lost 35lbs total.

I'm super excited about this site... :o)

Go check it out!

Friday...

2010-09-24T12:53:00.000-07:00

Friday is finally here... I did pretty good last week on program, I used up more (all) of my activity and flex points... plus went over by 5 points, but still lost 1.6!... :o)

This week I'm going to focus on drinking all my water. The week before last I barely made my quota, and last week I didn't make it at all... :o(

Yesterday at my meeting, I told my leader that I am down 29 pounds... she looked at my start weight and said it didn't reflect that... but I explained it's because I've joined and quit but total I am down 29.2 pounds... so she changed my start weight to 196.2 and I got my 10% ring and my 25lb charm, I felt special. Next week I should be down a pound and get my 30lb marker! I'm excited - I like awards.

Yesterday and so far today I haven't journaled... gonna take a break in a bit and balance out my points and food (like a checkbook), I'm scared... but it's only Friday and I have five more days to make this week ROCK!

I just thought of this - weight loss is like riding a bike... it can be smooth, but sometimes you might fall off or wreck into something... all you have to do is get back on and keep riding...

LET'S ROCK THIS WEEK! WHO'S WITH ME?!

Monday, Monday

2010-09-13T11:46:00.000-07:00

I did great this weekend food and exercise wise. I stayed OP, I used a few of my activity points but not many and haven't touched my 35 flex points.

I'm excited about the weigh-in on Thursday... I know I'm only halfway through the week but I'm still excited. I got on the scale this morning it said 166.5! Then I got on a while later and it said 167... my scale might be messing with me... but still that's good. Even if I weigh-in on Thursday at 167 that is still a 3.8 pound loss from last week!

I'm going to get this weight off... No Rush, No Pressure, No Crash Dieting... nice and steady in a healthy manner.

I may not have everything in my life in order right now. Somedays it feels this is the only thing I have in order... but regardless it feels good to have this. Feels good to have gained control of my body again and guiding it to do what I want it to do - and that is to head in the direction of a healthy weight and all around be healthier.

So tell... how did you all do this weekend?

REMOVING THE ICKNESS, KEEPING THE THICKNESS

2010-09-10T15:48:00.000-07:00

Yesterday was Day 1 of my new campaign REMOVING THE ICKNESS, KEEPING THE THICKNESS... and I KICKED ASS!

As always I'm counting my Weight Watcher's points and am eating off the Fat Smash food list. I am on track today also... I just have to up my water some - I only have 2 glasses in so far.

My goal is to drink 8 glasses of water a day, and do cardio exercise 5 days a week for 30 minutes each. I prefer to workout first thing in the morning... I don't usually work out on Thursdays because I go to an early meeting before work... and today I was just so tired and drained, I couldn't get out of bed.

It's been a tough week for me energy wise. Monday holidays really throw off my work and personal schedule, I'm starting not to like them.

I weighed in yesterday at 170.8, so that means I've got 35.8 pounds to lose. I CAN DO THIS! When I started it was over 60 pounds I had to lose, so I'm almost half way to goal!

I'm a little frustrated with Weight Watchers right now. I haven't had a monthly pass for a few months now... and yesterday when I attended the meeting I signed up for one again... she somehow screwed up - to make a long story short... I called WeightWatchers' hotline today because my log in wouldn't work, they had to reset up my account and in the process deleted all of my stats since September of 2008! WTF - it's all gone... the rep didn't tell me that was gonna happen. All that was kept on there was my starting weight of 196.2.

I'm going through all of my DietSodaDiva accounts right now, trying to get everything updated. I watched some of my youtube videos... WOW I can't believe how fat my face looks compared to now... I'm need to start making videos again soon... when time permits.

I'm looking at my very first video now... I can't believe how big I was... it's kind of depressing me to watch it, but also motivating me to get back in front of the camera.

Once I get organized and everything update you know what's gonna to be coming next... YES A CHALLENGE! I need to think this out and get the details worked out. I want to give away several prizes... and make it fun for everyone. But that'll come later... right now I'm just trying to focus on blogging again, getting caught up on emails and updating my accounts everywhere.

This is going to be a great weight losing weekend and week... I'll def be in the 160's next weigh in and don't plan on sending too much time there.

I'm aiming to be 155 by my birthday - October 17th! I CAN DO THIS! I WILL DO THIS!

Guess Who's Back...

2010-09-08T11:51:00.000-07:00

Hello my Divas and Divos...

I'm still a live and well... still pretty down in my weight... gained back about 10 of the 36 I lost. Time to get back on the weight loss wagon. This time just for me... not for everyone else but for my pure pleasure (and good health).

I can't promise to be blog everyday - that was a hard thing to keep up (or try to keep up with), but I def plan on being around a WHOLE lot often. Let me climb back on the wagon, secure myself, and then we'll get some challenges going!

I'm happy to be back, completely motivated and ready to kick the rest of this fat off my body! I've got about 30-35 more pounds to go... tomorrow is official weigh-in.

I'll be weighing in at Weight Watchers, doing my measurements and get to work on some results. No rushing this time, slow and steady - so I'll keep it off just as slowly and steadily!

I love you all and hope you haven't forgotten about me... how have you been? Leave me comment and let me know!

Summer Vegetable Tart

2010-06-01T06:00:00.000-07:00

Light Meals
POINTS Value: 4

Servings: 8

Preparation Time: 20 min

Cooking Time: 40 min

Level of Difficulty: Moderate

Have a few ripe tomatoes on hand? Feature them in our summer tart, which looks as wonderful as it tastes.

Ingredients
3 spray(s) olive oil cooking spray
6 oz frozen ready-to-bake pie crust, thawed, or fresh pie crust (9 inch)
2 large tomato(es), sliced
1 medium zucchini, sliced
1 small yellow summer squash
1 cup(s) part-skim ricotta cheese
1/4 tsp dried thyme
1/4 tsp dried basil
1/4 tsp dried rosemary
1/4 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Instructions
Preheat oven to 375°F. Lightly coat a baking sheet with cooking spray.

In a 9-inch tart pan, bake crust, unfilled, according to package directions. Let cool.

Place tomato, zucchini and squash slices on baking sheet and lightly coat with cooking spray.

Bake until tomatoes are slightly dry and zucchini and squash slices are tender, about 20 to 30 minutes. Remove and let cool.

Mix together ricotta, herbs, salt and pepper in a small bowl. Spread evenly over tart crust.

Starting at center of crust and working outward, arrange slightly overlapping, alternating rings of vegetables until crust is completely covered. Return to oven until heated through, 5 to 10 minutes. Slice into 8 pieces and serve.

Spicy Pork Stir Fry

2010-05-30T06:00:00.000-07:00

Main Meal
POINTS Value: 5
Servings: 4
Preparation Time: 20 min
Cooking Time: 10 min
Level of Difficulty: Easy

Don't like a lot of spice? Then substitute peanut oil for some of the chili oil in this recipe, or reduce the amount of red pepper flakes.

Ingredients
2 tsp chili oil, divided
1 pound(s) lean pork tenderloin, cut into thin strips
4 medium garlic clove(s), minced
1 Tbsp ginger root, minced
1 tsp red pepper flakes, crushed
2 tsp cornstarch
1 pound(s) frozen mixed vegetables, Asian stir-fry mix
3 Tbsp low-sodium soy sauce
1 tsp rice vinegar
1 tsp orange marmalade

Instructions
In a large nonstick skillet, heat 1 teaspoon of the oil. Cook pork until it begins to brown and is just cooked through, about 3 minutes. Remove to a plate.

Heat remaining oil in the same skillet over high heat; add garlic, ginger and pepper flakes. Cook, stirring constantly, until golden and fragrant, about 1 to 2 minutes.

Mix cornstarch with 1/4 cup water. Add vegetables; cook, stirring frequently, until just tender, 4 to 6 minutes. Stir in soy sauce, vinegar and marmalade. Add cornstarch mixture and bring to boil.

Toss vegetable mixture with pork to heat through. Serve immediately.

Turkey Enchilada Pie

2010-05-29T06:00:00.000-07:00

main meals
POINTS Value: 4
Servings: 6
Preparation Time: 15 min
Cooking Time: 30 min
Level of Difficulty: Moderate

This Mexican specialty will easily become a family favorite. We used lean turkey but you can use lean ground beef instead.*

Ingredients
1 spray(s) cooking spray
3/4 pound(s) lean ground turkey
1 medium onion(s), chopped
1 tsp chili powder
3 Tbsp all-purpose flour
1 cup(s) fat-free skim milk
4 oz canned jalapeno peppers, drained and chopped
1/2 tsp ground cumin
3 large burrito-size wheat flour tortilla(s)
3 cup(s) tomato(es), chopped
10 Tbsp low-fat shredded cheddar cheese

Instructions
Preheat oven to 350°F. Coat a large skillet with cooking spray. Heat skillet over medium heat. Place turkey, onion and chili powder in skillet and cook until turkey is browned, stirring occasionally to break up meat, about 8 minutes. Remove turkey mixture from skillet and set aside.

Place skillet over medium-high heat and add flour. Gradually add milk, stirring with a whisk until blended. Bring to a boil and then reduce heat to medium; simmer until thickened, about 2 minutes.

Remove skillet from heat; stir in turkey mixture, jalapenos and cumin.

Wrap tortillas in damp paper towels and microwave on HIGH until softened, about 15 seconds.

Place 1 tortilla in bottom of a 9-inch pie plate. Spread 1/3 of turkey mixture over tortilla. Spoon 1 cup of tomato on top and sprinkle with 4 tablespoons (1/4 cup) of cheese. Repeat layers with remaining ingredients ending up with 2 tablespoons of cheese.

Cover pie plate with aluminum foil and cook until cheese melts and filling is warmed through, about 15 minutes. Let stand, covered, 2 minutes before cutting into 6 wedges.

Notes
*Could affect POINTS values.

Italian Turkey Burgers

2010-05-27T06:00:00.000-07:00

Main Meals
POINTS Value: 5

Servings: 4

Preparation Time: 20 min

Cooking Time: 10 min

Level of Difficulty: Easy

The addition of fennel seeds makes these burgers reminiscent of Italian sausage. Top them with fresh basil and tomato for a wonderful summer main course.

Ingredients
1 spray(s) cooking spray
1 pound(s) lean ground turkey
1/3 cup(s) onion(s), chopped
2 tsp minced garlic
2 tsp fennel seed
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
4 spray(s) olive oil cooking spray
2 small tomato(es), ripe, yellow and/or red, thinly sliced
1 cup(s) basil, fresh, leaves, torn or thinly shredded
4 item(s) reduced-calorie hamburger roll(s)

Instructions
Coat a grill or grill pan with cooking spray; preheat to medium-high.

In a large mixing bowl, combine turkey, onion, garlic, fennel seed, salt and pepper; form into four 1/2-inch-thick patties. Coat burgers and inside of rolls with cooking spray.

Grill burgers for 5 minutes; flip burgers and add rolls to grill. Grill open-face rolls until lightly charred, about 1 to 2 minutes; remove to serving plates. Grill burgers until cooked through, about 5 minutes more.

To serve, top grilled rolls with burgers and tomato slices; garnish with basil. Yields 1 burger per serving.

Notes
For an extra hit of flavor, rub the bread with a cut garlic clove as it comes off the grill.Try these burgers with arugula leaves instead of the basil.

Off

2010-05-26T13:56:00.000-07:00

Today I'm feeling very off. My anxiety is high and I can't seem to eat anything - but considering the week I've had so far (eating wise) maybe that's not such a bad thing. I couldn't even finish a cup of decaf.

It's been a bad week points wise. I'm very disappointed in myself - I'm working on my 4th week and have been gaining and losing the same 2 pounds.
I haven't been on program all week... not good. I need to reevaluate what I'm currently doing, my current habits, and what I need to change. I think I'm already tired of the Fat Smash Foods... because I can't remember make a meal out of them - I'm sure it's possible I just don't know how.
What I need to do is sit down and write out another menu that works for me and just try to include as much Fat Smash Detoxing Foods as possible...
Any suggestions?

Vegan Chocolate Cookies

2010-05-25T06:00:00.000-07:00

Desserts
POINTS Value: 1
Servings: 50
Preparation Time: 10 min
Cooking Time: 10 min
Level of Difficulty: Easy

These chocolate-coconut cookies are rich, moist and chewy. If you eat dairy, try swapping melted butter for the coconut oil for an entirely different flavor.*

Ingredients
1 1/2 cup(s) all-purpose flour
2/3 cup(s) unsweetened cocoa
1/2 tsp baking soda
1/2 tsp table salt
1 cup(s) sugar
1/3 cup(s) Spectrum Naturals Refined Organic Coconut oil, or other brand
1 tsp vanilla extract
3/4 cup(s) hot water, almost boiling, divided
1 cup(s) packaged shredded coconut, unsweetened

Instructions
Preheat oven to 350ºF. Line two cookie sheets with parchment paper.

In a large bowl, sift together flour, cocoa, baking soda and salt. In another large bowl, using an electric mixer, beat sugar with oil and vanilla until well-blended. Add half of flour mixture and half of water to sugar mixture; beat until smooth. Add coconut, remaining water and remaining flour mixture; beat until well-combined (dough might be a little stiff and sticky).

Scoop scant tablespoons of dough and roll into balls; place on prepared cookie sheets, leaving about 1 1/2- to 2-inches between each cookie. When all 50 cookies are made, flatten each ball into a 2-inch disk with the back of a wet spoon or fork.

Bake until done, about 8 to 10 minutes. Allow cookies to cool on cookie sheets for about 2 minutes and then remove to a wire rack to cool completely. Yields 1 cookie per serving.

Notes
You can melt the coconut oil over a low heat to make it easier to combine with the sugar, if desired.*Could affect POINTS values.

Manic Monday

2010-05-24T23:59:00.000-07:00

It's been a crazy day today... I feel unorganized all the way around. Let's see... let me get my thoughts together... okay:

Weight in Saturday I'm down 1.8 :o) I was hoping for more but that's almost a 2 pound loss!

My Vanity fund is up to $28.75!

It was a shameful eating weekend. I went way over board. I've been allowing myself free weekends... and I don't think that works best for me. I can get crazy and greedy... Saturday I had 94 points, Sunday 67 points! Today wasn't much better...

I'm working on my 4th week and I'm only down 2 pounds. Something isn't right here... I need to make some changes. Maybe I need to stop mixing Weight Watchers with The Fat Smash foods... I don't know...

Easy Grape Granita

2010-05-23T06:00:00.000-07:00

Desserts
POINTS Value: 1
Servings: 6
Preparation Time: 5 min
Cooking Time: 0 min
Level of Difficulty: Easy

The name of this classic Italian dessert means "little grains," a reference to the tiny ice crystals that make it cooling and irresistible on a hot summer day.

Ingredients
3 cup(s) grapes, red, seedless, frozen overnight until hard

Instructions
Transfer the fruit to a food processor fitted with the chopping blade. Process until grainy but uniform, like millions of little ice crystals. Serve at once. Yields about 1/2 cup per serving.

Notes
You can swap strawberries for the grapes if desired.
For a treat, lay each serving on a bed of 2 tablespoons fat-free non-dairy topping (not included in POINTS values).

9 Habits that will shrink your middle

2010-05-22T06:00:00.000-07:00

Sick of crunches? So are we. Luckily, abdominal exercises alone do not a flat belly make. In fact, there are loads of little things—from what you drink to the way you handle stress—that can make or break your middle. Here are 9 easy ways to start shrinking without crunching.

1. Calm down. Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle, says Jacob Seidell, PhD, of the National Institute of Public Health in Bilthoven, Netherlands. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word one to yourself as you exhale. (If you get distracted, just bring your focus back to the word one.) Practice this for 5 to 10 minutes once or twice a day.

2. Skip the alcohol for a week or so. That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly, Seidell says.

3. Stop smoking. “It keeps me thin,” proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers, says Seidell. (The stress hormone cortisol seems to be the culprit here too.) "When people stop smoking, the amount of abdominal fat actually decreases," he says.

4. Eat more fiber. Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), but it also prevents constipation, which can cause your tummy to bulge, says Lawrence J. Cheskin, MD, a gastroenterologist and director of the Johns Hopkins Weight Management Center in Baltimore. To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables

5. Drink up. For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse

6. Keep bones strong. Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out, says Willibald Nagler, MD, physiatrist in chief emeritus at the New York Hospital-Cornell Medical Center in New York City. Be sure to get 1,000 mg of calcium every day from the foods you eat and/or from supplements.

7. Get your heart rate up. All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is to do aerobic exercise for 45 to 60 minutes, 5 times a week.

8. Tuck your tummy. Imagine there's a magnet pulling your belly button back toward your spine. Practice the tuck until it becomes comfortable, and soon it will come naturally--like breathing. Do it every chance you get.

9. Get a bonus ab workout. Stand as much as possible when doing weight-lifting exercises. That way your abs work too. “They help to balance and stabilize your body,” says Tammy Strunk, an Emmaus, PA, fitness instructor. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.

Orginally posted on yahoo... (http://shine.yahoo.com/event/bikini/9-habits-that-will-shrink-your-middle-1410534/)

What Will The Scale Say?

2010-05-21T10:33:00.000-07:00

I had a bad day yesterday... I think my anxiety was up so I started eating and eating... I journaled, and drank my water... and ate 74 points! The good thing is I still had some Activity, Flex, and Daily points left from earlier in the week... so I'm still under my Weekly allowance. I'm back to being good today... so weigh-in tomorrow should be nice.

I've done WAY better then week than I did last week food wise - but haven't done any workouts... :o(

Tomorrow starts a new week with many workouts!

The Chocolate Milk Diet

2010-05-20T06:00:00.000-07:00

Imagine if everything you needed to know about weight loss, you learned in kindergarten. Well, if your teacher gave you chocolate milk as a lunchtime treat, she was (unknowingly) giving you one of the most powerful weight-loss tools in the nutritional universe. Turns out this childhood staple may be the ideal vehicle for your body’s most neglected nutritional needs. Each bottle delivers a package of micro- and macronutrients that can help you shake off body flab and replace it with firm muscle. And when you served it ice-cold, the creamy sweetness flows across your tongue with all the pleasure of a milk shake. Yum.

That’s the crux of what I'm calling "The Chocolate Milk Diet," which isn’t a diet at all. It’s essentially three eight-ounce servings of chocolate milk consumed at key points throughout your day: one when you wake up, a second before you exercise, and a third directly after your workout. Or, if it's your day off, just pattern them for morning, afternoon, and night. Sounds good, right? It is, and that’s why it’s so easy. But is this a free ticket to eat as much fried chicken as you want throughout the rest of the day? Unfortunately not, but alongside a healthy diet, it can help you drop lots of belly fat fast. Here are the four reasons why:

Secret #1: The Calcium EffectResearchers have known for years about the role that calcium plays in building strong bones, but a more recent development deals with they way it affects your belly. A series of studies have shown that calcium can actually impede your body’s ability to absorb fat, and when researchers in Nebraska analyzed five of these studies, they were able to estimate that consuming 1,000 mg more calcium can translate to losing nearly 18 pounds of flab. What’s more, other studies have shown that dairy foods offer the most readily absorbable calcium you can find. Knock back three servings of brown cow and you’ll reach that crucial 1,000 mg threshold. At that point, any other calcium that you eat or drink is a bonus.

Secret #2: The Vitamin D FactorAll the calcium in the world isn’t going to help you if you don’t get a good dose of vitamin D to go with it. That’s because vitamin D is responsible for moving calcium from your food to your body, which means if you’re running low on D, you’re probably also missing the calcium you need to stay slim. Other symptoms of the D deficiency are weak muscles, easily breakable bones, and depression—not a great combo for success. Now here’s why this is significant: Most experts agree that the average American isn’t getting enough D. Some estimate that only half the population is meeting the requirement and one study published in the journal Pediatrics found that 70 percent of American children had low levels of D in their diet. The thing is, your body makes vitamin D naturally when you expose your skin to sunlight, but most people spend too much time indoors to benefit. And intentionally spending more time in the sun could put you at risk for skin cancer. The solution? Drink up.

Chocolate milk, like most milk, is fortified with vitamin D.

One caveat here: Drink 1% chocolate milk. Vitamin D won't work without a little fat to help break it down. You want to skip the whole milk, too, as it has too many calories to make it a regular habit. The best option is 1%, or low-fat chocolate milk. It has the fat you need to absorb crucial vitamins, yet at three cups a day, it will save you 120 calories over whole milk.

Secret #3: The Endurance BoostIf you want to lose the gut, you’ve got to exercise—no surprise there. But here’s a fact that’s not so obvious: Drinking chocolate milk can improve your gains. In a study published in The International Journal of Sport Nutrition and Exercise Metabolism, subjects given chocolate milk before hopping on the stationary bikes were able to ride 49 percent longer than subjects given a generic carbohydrate-replacement beverage. And on top of that, they pedaled even harder. Total work performed by the chocolate-milk group was greater than the work performed by subjects drinking carbohydrate-replacement drinks or electrolyte-fortified sports drinks. The reason? Milk has naturally occurring electrolytes that keep you hydrated—more hydrated then water, in fact, which I revealed recently on my Twitter account—and its natural sweetness helps push more energy into your muscles. Another study from 2009 found similar results, but it went one step further by asking participants which beverage they thought tasted better. Not surprisingly, 100% chose chocolate milk.

Secret #4: The Protein-Body-Weight ConnectionWant to know the secret to staying thin? You need more muscle. That’s because muscle burns more calories than fat, so for every new muscle fiber you create, your resting metabolism receives another surge of fat-torching energy. And chocolate milk can help you do that. Researchers have determined that the ideal protein load for building muscle is 10 to 20 grams, half before and half after your workout.

How much protein will you find in low-fat chocolate milk? Eight grams per cup. (That means one serving before your workout and one serving after will give you a total of 16 grams of highly effective whey protein—a perfect serving.) Add that to the extra cup you drank first thing in the morning and you’re looking at a turbocharged metabolism that keeps you burning calories all day long.

And don’t forget, you can still melt those 18 pounds of belly fat without giving up your favorite foods. You just need to make smart swaps, and we’ve got 10 new ones right here. You'll lose weight faster than ever—again, with ever dieting again.

By David Zinczenko, with Matt Goulding - Originally posted elsewhere...

HOTTNESS HERE I COME!

2010-05-19T15:40:00.000-07:00

So far, so good this week. I sneaked on the scale this morning... it said 171.5! I don't know how true that loss is... my scale as some of you might remember loves me dearly and sometimes likes to be nice by displaying lower numbers... but it sure was nice to see 171.5 again.

I've been really good and on program this week... I really wanted to do the Fat Smash Diet foods but was also feeling deprived. So I compromised... on the weekends I eat what I want, but count points. I just make sure not to have more than my daily and allowed flex points... the rest of the week I'm Fat Smashing it and still counting points. This is my first week trying this... and it seems to be working for me. I've been staying within my daily points range and haven't used any of my activity points for the past few days.

My only downfall this week is I haven't exercised at all... but I do get a lot of walking in so I'll probably still earn my 28 points even if I don't do a single workout... if I do one today, tomorrow, and Friday that'll still be an improvement from the past couple of weeks...

I think I'll be at 160 way before the 4th of July... HOTTNESS HERE I COME!

Cinnamon Apple Crisps

2010-05-18T06:00:00.000-07:00

Snacks
POINTS® Value: 1
Servings: 4
Preparation Time: 15 min
Cooking Time: 120 min
Level of Difficulty: Easy

Put these tasty treats in a bag and go. Easy fruit on the run!

Ingredients
2 small apple(s), Red Delicious or Gala, sliced paper-thin
1 Tbsp sugar
1/2 tsp ground cinnamon

Instructions
Preheat oven to 200°F.

Line 2 baking sheets with parchment paper (not wax paper). Place apple slices in a single layer on paper; sprinkle with sugar and cinnamon.

Bake until lightly browned, about 2 hours. Cool on wire rack and serve.

This'll Be A Better Week...

2010-05-17T11:33:00.000-07:00

I weighed in Saturday and gained 1.4... putting me at 178. I was a little sad, but I can't say I was surprised... even though I journaled all week I went over like crazy 50-60 point days. Today's a new week... and looking at the positive side of it - I get to start my challenge with a nice even number. I have 7 weeks to lose 18 pounds. Is it possible? Of course it is... I just have to stay motivated, dedicated, and focused! I did it last year, I can do it again.

Guess what... Saturday morning my pedometer came back... maybe she just needed a little vacation. She was clipped to a pair of my uniform pants, and my bus pass wasn't too far away. It's still unclear if they left together... but at this point I don't care, I'm just glad they're both back safely!

This week I'm focusing on staying with in my points range and getting in more than 2 workouts in... I'm aiming for 5 again.

Plain Yogurt

2010-05-16T06:00:00.000-07:00

I love plain yogurt. My favorite way to have it is mixed with fruit and splenda... and a touch of vanilla... I just discovered that I can also use it as a subsitute for sour cream! I was a little nervous to try it and was excited when it worked...

So, I'm wondering how many other uses are out there for yogurt... so far I have it as a treat and sour cream... what do you use plain yogurt for?

I googled it and found this article I thought I'd share...

Yogurt: Good for You Inside and Out!

Yogurt. It is one of those foods most people either love or hate.

I love yogurt and over the years have tried finding a variety of ways to put it to use for both health and creative purposes. As a health care worker and mom of active children, yogurt often came to the rescue in some surprising ways.

The health benefits of eating yogurt on a daily basis is often advertised and preached in health magazines and commercials. Yogurt made from active cultures has been shown to enhance your immune system, prevent diarrhea and yeast infections, sooth and help prevent stomach ulcers and is even a healthy addition to your pet's diet . Have you wondered how many other uses is there for a container of plain, active- culture yogurt?

Facials: To cleanse, moisturize and tighten. Simply apply a generous coating of plain, active-culture yogurt to your face , close your eyes and relax for 20 minutes then rinse well with cool clear water.

Revitalizing Facial Mask: 1 teaspoon plain active-culture yogurt, 1tsp fresh orange juice with pulp, 1 tsp of aloe. Mix together well and spread onto face, allow to sit at least 5 minutes before rinsing off with cool clear water. (Cool cucumber slices on your closed eyes while you wait for either of these treatments really does reduce puffiness and redness as well!)

Relieve sunburn pain: My children often got too much sun before I realized just how long it had been since the sunscreen was applied. A coating of plain yogurt quickly cools hot sensitive skin and adds much needed moisture. Of course your little ones will groan 'Ewwww....gross!' but then giggle as the cool yogurt starts easing the burn! For extra moisture you can add a dollop of aloe gel to the yogurt before applying. Let sit on the red skin for several minutes then toss your little ones into a tub of cool water to rinse off!

While on the topic of children and yogurt here are a few more projects I introduced to them while they were young enough to think I was a 'genius'.

Yogurt Cheese: Introduce this as an 'experiment' and your kids may decide they like this cheese on a cracker better than peanut butter! Simply place a colander in a bowl(to catch liquid) then line the colander with cheesecloth or coffee filters. Pour a pint of plain yogurt into the colander. Cover and place in the refrigerator overnight - 24 hours. The longer it drains the firmer your cheese will be. Then blend cheese with your choice of herbs and enjoy in dips or spreads in place of cream cheese. Each child can make their own flavor combination!

Finger Paints: Yogurt makes a great edible finger paint. All you need is a few drops of food color to make the 'paint' any color you wish. You can even give a lesson in primary and secondary colors and show the little ones how yellow & blue=green or red & yellow=orange. Then see how many colors you can come up with. Spread a large drop cloth under the work area for easy clean up. Better yet, use an inexpensive disposable tablecloth and simple toss in the trash after the fun is done! Also works great to 'paint the sides of the shower' while playing in the tub. Easily rinses off with cold water!

Moss 'Paint': You need to help prepare this one mom. I suggest getting an old blender at a yard sale for this project. It will come in handy for future messes you don't want mixed with edible food later as well!

Into a blender, pour a pint of plain active-culture yogurt, a few good size pieces of lawn or yard moss and a cup of water. This can be painted onto terra cotta pots to give an 'aged' look when placed on the patio or garden for a few days. If you have a damp shady area under some bushes or trees that nothing seems to grow in, pour the remaining 'moss paint' in the area and keep damp, you should soon see the moss grow and spread in the 'painted area'. Why not try 'painting the ground in a design? Perhaps your child's initials?

Pets: Don't forget your pets out when considering the benefits of yogurt. If you have a pet who tends to get 'gassy', it is often a result of not enough live bacteria in their digestive tract. Add a few tablespoons of yogurt to the pet's meals and you should see a difference in just a few days.

Has Fido found something foul to roll in or tried to play tag with a pole cat? Massage a thick layer of yogurt into their fur before giving them a bath for a squeaky clean and fresh smelling furry friend! A yogurt massage once a month, before his bath,will help Fido's fur shin and cut down on dogie dandruff as well!

Have you found a use for yogurt that I've not tried?

2010-05-15T06:00:00.000-07:00

Today's the start of DietSodaDiva's 160 By 4th of July Personal Challenge! This challenge is closed to the public and only has one contestant... MOI!

I'll be weighing in for the last time before 4th of July on July 3rd...

I have 7 weeks to lost a little over 15 pounds... that's a little over 2 pounds a week... think I can do it? I do! I'll get my prize at the end of the challenge... the victory of stepping on the scale and seeing 160 again.

For the next 7 weeks I'm going to hustle my butt up and exercise... I'm going to pass on high point foods so I'll stay within my range. I can do this... and so can you!

Join me... start a challenge today. Decide on a number and challenge yourself to get there by 4th of July... be hot by mid-summer!

Go ahead - YOU CAN DO IT!

(Please excuse the crappy banner... had to do a rush job for now... )

If She Did Run Away, She Could Be Bus Bound...

2010-05-14T10:40:00.000-07:00

I've lost my Pedometer... she's been missing for 2 days now. I didn't have her on yesterday morning, but figured it's be okay... I was gonna be right back anyway and would put her on as soon as I got home.

When I got home I forget to put her on again, and finally at the end of the day I remembered her and went to look for her and she's gone. I don't know where she's at.
I was hoping she'd turn up this morning... but she didn't. How am I going to calculate my weekly 1,000,000 Activity Points without her? I need her... we were suppose to be partners in this weight loss journey.

Until she returns I'll have to calculate my Vanity Fund earnings differently... since I won't be counting all the Activity Points I actually earn (mostly from walking)... I'll have to possibly earn more for each workout. Maybe I'll double the amount I currently earn.

If she did run away, she could be bus bound, because my bus pass came up missing about two days ago also... hhhmmmmm

Taco Salad Ala DietSodaDiva

2010-05-13T06:00:00.000-07:00

I've become OBSESSED with canned beans... nasty I know. I don't know what's come over me...

I've been eating them like crazy. Fat Free or Low Fat Refried Beans... sooo good.
Here's what I've been doing with them... totally on Fat Smash Diet and of course on Weight Watchers.

I get 1 cup of canned beans, chop up a little onion, warm them up... chop up lettuce, tomato pour on top of beans... add hot sauce and a little Fat Free Ranch... when I want to get fancy I add bacon bits... VERY low points... Under 6 points and very feeling.

Sometimes I'll add a little chunky salsa from the jar (totally non-cooking lately) or I'll make a fresh salsa.

For additional points you can add a little Low Fat/Fat Free Cheese, and maybe a few crumpled up tortilla chips for flavor...

Happy Belated Cinco De Mayo!

Mid-Week Blues and Get Up

2010-05-12T14:14:00.000-07:00

Reviewing last week's journal - I journaled all week but over ate all week long. This week's an improvement but I seem to be over eating for the last two days, plus today. I didn't extremely well Saturday, but started over eating Sunday (Sunday was excused due to the holiday) and kept on overeating into Monday, Tuesday, and now today. I've got to nip this in the butt RIGHT

NOW. I have 2 more days to save this week... and I can do it! I will do it!
Yesterday was the craziest of all days... I walked 12.99 miles, earning a whooping 12 activity points, but at 83 points through out the day! My daily allowance is 26! I ate over 3 times more than I should of!

No one is perfect, we just have to realize our mistakes and fix them ASAP. On a positive note... I worked out twice last week and this week I've already worked out twice... and I plan on getting two more workouts in before Saturday.

Today I'm already over 6 points. I stressed out and splurged on sweets. My cousin's ex-wife called me to tell me a possible long lost cousin contacted her via facebook. We're still trying to clear everything up... but in the end if true might turn out to be a blessing.

Nothing I can do about going over my points today or for the past few days. All I can do now is pick up the pieces, eat light the rest of today and start all new tomorrow!

So far this week in my Vanity Fund I've earned 3.25... my goal is to beat last week's grand total of 5.35.

As of now my Vanity Fund Balance is $8.60!

Chocolate Marshmallow Fudge

2010-05-11T06:00:00.000-07:00

POINTS® Value: 2
Servings: 36
Preparation Time: 10 min
Cooking Time: 5 min
Level of Difficulty: Easy

Sure, you can buy a box of store-bought chocolates or you can make your own rich fudge at home without any fancy candy-making equipment.

Ingredients
1 spray(s) cooking spray
1 2/3 cup(s) sugar
2/3 cup(s) fat-free evaporated milk
2 Tbsp reduced-calorie margarine, or light butter
12 oz semisweet chocolate, chopped (about 1 1/2 cups)
14 large marshmallow(s)

Instructions
Coat an 8- X 8-inch pan with cooking spray.

In a medium saucepan, stir together sugar, evaporated milk and margarine (or butter); bring to a boil over high heat. Reduce heat to medium-low and cook, stirring constantly, about 3 minutes.

Stir in chocolate and marshmallows; remove pan from heat and stir until smooth.

Pour mixture into prepared pan and refrigerate until firm, about 2 hours. Cut into thirty-six 1 1/3-inch squares and serve. Yields 1 piece per serving.

Notes
Store fudge in refrigerator. Or freeze for a firmer consistency.

Week 1 COMPLETE

2010-05-10T09:55:00.000-07:00

I weighted in Saturday... with a slight loss... but heck a loss is a loss so I'm celebrating! Down .2! I'm officially 176.6... Of course I could of done a lot better this weigh in but considering the week I had I was happy with what I got.

This week I'm on track. I decided to start the Fat Smash Diet food list, but still count points. I stuck to program Saturday... I'm allowed 26 points daily... I had 25, drank all my water, and ate pretty balanced.

Yesterday, being Mother's Day I chose to have a free day... I journaled but had planned on eating freely for dinner. I stuck to my Fat Smash Diet food until dinner time. I took my mother to have Greek food... it was my first time having Greek. I have no idea what I ate, but tried to decipher it when trying to figure out points. I figured I used up 24 on the food alone. I might be over estimating but it's better to be over than under - right? After dinner we took a long stroll, well I strolled and she rode (wheelchair bound) a mile back to the train station... close to the train station we stopped and I had a guilt-free Sundae at Dreyers... the best, most satisfying Sundae I've had in a long time...

Even though my daughter choice not to spend Mother's Day with me (long story), it turned out to be a nice slow uneventful mother's day with my mother...

This morning I'm back on track and ready to kick fat's ass! I'm back on Fat Smash Diet food and detoxing again today... so far I've had an egg white omelet with mushrooms and salsa topped with Louisiana hot sauce... so good.

For lunch it's beans, with low fat yogurt substituting for sour cream, and more Louisiana hot sauce...

Here's last week's breakdown:

- I lost .2 of a pound
- Didn't save any points
- Worked out 2 times
- Drank all my water except for 3 glasses
- Journaled all week long
- Earned 54 Activity points

Last week's Vanity Fund total = $5.35!

And so far this week I've already earned $1.00 putting my Vanity Fund Grand Total at =$6.35!

Spinach with Tomatoes and Feta

2010-05-09T06:00:00.000-07:00

Happy Mother's Day to all you Mommas out there! My mother is super pumped about having Greek food today... so in her honor I'm sharing this side dish recipe with you from WeightWatchers.com...

POINTS® Value: 2
Servings: 4
Preparation Time: 10 min
Cooking Time: 14 min
Level of Difficulty: Easy
Works with Simply Filling

This Greek-inspired side dish is simple to make yet wows with flavor. Leftovers make a fabulous omelet filling.

Ingredients
1 1/2 tsp olive oil
3/4 cup(s) onion(s), chopped
2 tsp minced garlic
18 oz spinach, baby leaves
1/4 tsp table salt
1 cup(s) grape tomatoes, cut in half
1/2 cup(s) crumbled feta cheese

Instructions
Heat oil in a large deep pot over medium-high heat. Add onions; cook, stirring often, until light golden and tender, about 7 to 8 minutes.

Add garlic; cook, stirring, until fragrant, about 30 seconds.

Add spinach and salt; cook, tossing, until spinach wilts, about 2 to 4 minutes. Add tomatoes; cook, stirring, until tomatoes soften, about 1 to 2 minutes.

Remove from heat and drain off any extra liquid; stir in feta. Yields about 3/4 cup per serving.

Baked Eggs Italian-Style

2010-05-08T06:00:00.000-07:00

Breakfast
POINTS® Value: 5
Servings: 8
Preparation Time: 8 min
Cooking Time: 18 min
Level of Difficulty: Easy

Somewhere between a baked frittata and pastaless lasagna, this casserole is delicious with arugula salad or mixed greens.

Ingredients
4 cup(s) marinara sauce, store-bought
1/2 cup(s) basil, fresh, chopped (do not use dried basil)
8 large egg(s)
1 cup(s) grated Parmesan cheese, such as Parmigiano-Reggiano
1/2 tsp red pepper flakes

Instructions
Position the rack in the center of the oven and preheat the oven to 350°F.

Pour the marinara sauce into a 9- X 13-inch baking pan. Sprinkle the chopped basil over the sauce.

Use the bottom of a small custard cup or a similarly sized glass to make 8 rounded indentations in the marinara sauce. Crack an egg into each of these indentations.

Sprinkle the Parmigiano-Reggiano and red pepper flakes over the tops of the eggs. Bake until the egg whites are set, the yolks are a bit runny and the cheese has melted, about 18 minutes. Serve by scooping eggs and sauce into individual bowls, using a large spoon. Yields about 1 egg and 1/3 cup sauce per serving.

Notes
Eggs baked in the oven offer a wonderful creaminess, almost better than those cooked on top of the stove. However, the oven's constant, ambient heat can toughen the eggs quite a bit — so a little fat (as here, in the shredded cheese) protects the delicate whites and keeps them tender.

TGIF!

2010-05-07T13:29:00.000-07:00

Thank Goodness it's Friday! It's been a long week for me. I didn't do my best on program. I started out well then let stress and possibly depression get the best of me... which resulted in tons of sugar and fat.

I might be a little crazy to expect a loss tomorrow morning... but I'm keeping my fingers crossed. You got to always think positive. It wasn't a successful points intake week, but it was a successful points counting week... I've journaled pretty well all week long, and I got my water in so far.

I'm a little behind in my water today but I'll catch up. Actually hold on... gonna go get my bottle right now (pause...)

Okay, I'm back...

I journaled, drank my water, and got more than 5 miles of walking in everyday this week. Actually so far this week up to this very point I have walked... 60.82 miles... that's a daily average of 10:13! I'll have official numbers up either tomorrow or Monday.

I started the Fat Smash Foods list and lasted less than a day. I'm going to restart it tomorrow... take Sunday off and start again Monday.

Sunday for Mother's Day I'm taking my mother to eat Greek food. I've never had it, so I don't know what to expect but she's been wanting to go for years but didn't know of any Greek places... I found one... I'll let you know how that goes... point counting is gonna be a challenge.

So tomorrow is weigh-in hopefully next time you hear from me there will be less of me to report. Here's to a good weigh-in and a successful week for us all!

Happy Friday!

Spicy...

2010-05-06T06:00:00.000-07:00

Until a few years ago I've never been into spicy foods. I just started using Mexican hot sauce... and never realized the difference between Mexican hot sauce and Louisiana-style hot sauce. OMG sooooo good. I love Louisiana hot sauce...

I was readying Jennifer Hudson's blog on Weight Watchers she said she adds it to her chicken and pretends they're hot wings. She was right with really having to use your imagination for that one... lol

I tried it over some chunks of chicken breast... so good... not quite hot wingish... but not as sinful either. Not bad for no added points. I might try it next with chicken and a salad...

Cinco De Mayo

2010-05-05T09:29:00.000-07:00

Happy Cinco De Mayo - whatever that means... to most of us Mexicans it means partying or just another day, unless you're from Puebla, Mexico...

Anywhoo... So far back on program has been a lot tempting... balancing out my food is extremely difficult for me. So today I'm starting back on The Fat Smash Diet food list... still counting points and following Weight Watchers - just detoxing from bad foods.

I'm off to a great start. I woke up early - got a 30 minute workout in... 2.99 miles on the Gazelle. I kicked ass!... My goal is to easily do 3 miles in 30 minutes on the Gazelle.

So far in the Vanity Fund I've earned $3.25! MAC here I come (soon)!

Today should be a successful day of full journaling, water drinking, exercise, and maybe - possibly saving points! That's at least another $.75 towards the fund!

I don't think I've mentioned I brought a omelet maker recently at Walgreens - it was on sale for $7.99! What a bargain. I've been experimenting with it. Today I made an 1 point omelet with egg whites, salsa, mushrooms, and onion... pretty tasty for 1 point.

Well... I've better be off now to get my butt in gear.

Happy Cinco De Mayo... and Happy Losing...

Jennifer Hudson

2010-05-04T06:00:00.000-07:00

Seeing Jennifer Hudson as the new spokesperson for Weight Watchers really motivated me to join again. She looks GREAT! I'm not sure how low her goal is... but I think she looks perfect now. So inspiring...

I liked her on American Idol, Dream Girls... it's great to see one of my favorite entertainers doing something positive in the media.

If you haven't checked her out... go visit WeightWatchers.com she's all over there. I know it's cheesy to say... but I'm proud of her.

Getting Thin in 20-10

2010-05-03T15:28:00.000-07:00

Saturday I rejoined Weight Watchers for the 100th and 1 time. This time weighing a lot less than most other times... at 176.8.

What am I going to do differently this time:

Exercising: Which is something I rarely did before. I'm aiming for five days a week, 30 minute cardio workout. I do a lot of walking as it is, and even though it's moving I don't think it really counts as working out.

Diet Balancing: This is something I need more work on. I'm aiming to have a better balance of carbs and proteins and less sugar. Also have smaller meals... because we all know our bodies break up smaller meals easier than if we just have the standard 3 large meals a day.

Incentive: This is my favorite... I'm paying myself to lose weight. For the longest I've been wanting to upgrade my outdated drug store make-up and move up to the big girls stuff - MAC. But something always comes up and when I do have a little extra cash I end up using it for something else. I'm also in DESPERATE need of some new glasses. I cracked my frames and have to keep gluing them together every few days... so I started a MAC Make-up/Glasses/Contacts fund...

Every:
Pound Lost = $3
Point Saved = $1
Activity Point Saved = $.75
Flex Point Saved = $.50
Work Out = $.25
6 Glasses of Water Drank = $.25
Full Day of Journaling = $.25

I'm excited... Summer is almost here, and this time I'm starting about 20 pounds less... that means I'll start looking good sooner. I start feeling good (big headed) about my body about 160... that's only 16 pounds away!

So far this week... I've done pretty good. I sort of started off on the wrong foot... but I've got most of my balance back and feel optimistic about this week. I went to my first meeting Saturday morning. I decided to use all my flex points this weekend - due to lack of meal planning Saturday, and Sunday being my brother's death anniversary and me taking him Taco Bell and having lunch with him. I went over yesterday by 16 points and didn't have enough water.

Today, I'm making up for the water... and the 16 points I'm sure I'll make up in activity points. I have 1 earned so far today. I'm very close to my 2nd one... and after my workout that should be at least another.

By the end of the week I'll have made up the 16 points.

So far in my Vanity (MAC Make-up/Glasses/Contacts savings) Fund - I have $1.50! WWooooHoooo!

Mid-Week Report

2010-02-03T14:44:00.000-08:00

I'm not feeling good this week... not feeling very losing optimistic. I'm flat broke, waiting for my payroll to get processed... I'm owed for all of December and January... I'm stuck eating Top Ramen and Dollar Tree food this week - not the best when you're trying to lose weight.

To top off my week... I walked past my gym that I haven't been to in a few weeks... and it shut down for good January 29th! That totally bummed me. It's close to my house and was only $25.00 a month. I might check out the YMCA by my job... if they have showers and are open early morning I might be able to join there... I forgot to go by there today at lunch time. I'll do it Friday.

On the upside... my paycheck should be coming, I'm hoping Friday and then I'll have rent and grocery money again... YYYIIPPPEEE!!! I'm going to stock up on salad stuff. I'm going to write out a menu first, that's what I'm going to do it.

I have to find a new way to exercise until I find a gym... after Christmas I found a Tony Little Gazelle in the dumpster, brought it upstairs and it works... I guess I'll be using that for now. I still have to get my treadmill fixed.
Tomorrow's weigh-in, I'm just gonna go get it over with.

Pepperoni Pizza Potato Skins

2010-02-02T06:00:00.000-08:00

1 spray cooking spray
2 large potatoes, baked, cooled completely, quartered lengthwise
1/3 cup pizza sauce
2 oz pepperoni, finely chopped
1/3 cup shredded part-skim mozzarella cheese
1/8 tsp dried oregano, red pepper flakes or garlic, or to taste.

Preheat over to 425F. Coat a baking sheet with cooking spray. Slice top half or two thirds of potato flesh off each potato quarter. Spoon about 2 teaspoons of pizza sauce over each potato wedge; sprinkle wedges with pepperoni and cheese. Place potato skins on prepared baking sheet. Bake until cheese melts and potatoes are hot,about 6 to 8 minutes. Season with oregano, red pepper flakes or garlic.

Makes 4 servings
POINTS value per serving: 4

Never gone, just absent for a bit....

2010-02-01T09:26:00.000-08:00

Guess who's back? I was never gone - just absent from the Internet for a bit... I needed a little time to gather myself. But I'm back and get ready for some posts, videos, possibly contests...

My holidays couldn't moved out of the way fast enough. I'm back up to 170, I gained back 10 from the lowest I reached... but that's okay, I'm back OP and ready to kick ass again! Still doing Weight Watchers and just restarted The Fat Smash Diet today...

For those of you who don't remember The Fat Smash Diet go back a few months I posted the whole diet here on my blog... I think it was during spring/summer time.

I've had a lot of negative things going on, but now I've decided to let that go and move forward with the positive stuff... So, where is everyone? Does anyone check DietSodaDiva anymore?

Anyone fall off and ready to kick ass in February? If so, THEN COME ON LETS DO IT!

Cherry-Almond Biscotti

2009-12-05T23:59:00.000-08:00

Snacks
POINTS Value: 2
Servings: 22
Preparation Time: 11 min
Cooking Time: 50 min
Level of Difficulty: Moderate

Store extra biscotti in an airtight container for up to five days.

Ingredients
2 cup(s) all-purpose flour
1 cup(s) sugar
1 tsp baking soda
1 tsp baking powder
1/4 tsp table salt
1 large egg(s)
2 large egg white(s)
1 1/2 tsp almond extract
1 tsp vanilla extract
1/2 cup(s) dried cherries, chopped
1/3 cup(s) slivered almonds, toasted
1 spray(s) cooking spray

Instructions
Preheat oven to 350°F.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next four ingredients in a large bowl. Combine egg, egg whites, almond extract and vanilla; add to flour mixture, stirring until well blended. Stir in cherries and almonds (dough will be dry and crumbly). Turn dough out onto a lightly floured surface; knead five to six times. Divide dough in half. Shape each portion into an 8-inch-long roll. Place rolls 4 to 5 inches apart on a baking sheet coated with cooking spray; flatten each roll to 1-inch thickness.

Bake at 350°F for 30 minutes. Remove rolls from baking sheet; cool 10 minutes on a wire rack.

Reduce oven temperature to 325°F. Cut each roll diagonally into 1⁄2-inch slices. Place slices, cut sides down, on baking sheets coated with cooking spray; bake 10 minutes. Turn cookies over; bake an additional 10 minutes. Remove from baking sheets and cool completely on wire rack.

Yield: 22 servings (serving size: 1 cookie).

Vanilla Fudge Truffles

2009-12-04T23:59:00.000-08:00

Desserts
POINTS Value: 1

Servings: 24

Preparation Time: 15 min

Cooking Time: 90 min

Level of Difficulty: Easy

Try this tasty treat.

Ingredients
2 Tbsp unsweetened cocoa
1/2 cup(s) unsweetened cocoa
1 cup(s) powdered sugar, sifted
1/2 cup(s) light cream cheese, at room temperature
1/2 tsp vanilla extract

Instructions
Reserve 2 tablespoons of cocoa powder on a sheet of wax paper. In a food processor or in a medium bowl, with an electric mixer on high speed, blend remaining ½ cup of cocoa powder, powdered sugar, cream cheese and vanilla extract.

Drop cream cheese mixture by rounded teaspoons into reserved cocoa powder, making 24 truffles; roll into balls, and refrigerate until firm, about 1 to 2 hours. Yields 1 truffle per serving.

Cranberry Cookie Kisses

2009-12-03T23:59:00.000-08:00

Desserts
POINTS® Value: 1
Servings: 20
Preparation Time: 10 min
Cooking Time: 120 min
Level of Difficulty: Easy

These bite-size sweet morsels are sure to please all of your Christmas guests.

Ingredients
3 large egg white(s), at room temperature
1/4 tsp cream of tartar
3/4 cup(s) sugar
1/4 cup(s) canned cranberry sauce, whole berry
1/3 cup(s) dried cranberries, about 80 cranberries

Instructions
Preheat oven to 200°F. Coat 2 large sheet pans with cooking spray or cover with parchment paper.

Using an electric mixer, beat egg whites and cream of tartar until stiff peaks form; gradually beat in sugar until mixture is very stiff and shiny. Gradually fold in cranberry sauce (you can add a few drops of red food coloring at this point, if desired) while beating for 1 minute.

Drop batter by teaspoonfuls onto prepared sheet pans; press 1 dried cranberry into the top of each cookie.

Bake for 2 hours. Cool completely before removing from pans. Store in airtight containers. Yields about 4 cookies per serving.

Holiday Brussels Sprouts

2009-12-02T23:59:00.000-08:00

Side Dishes
POINTS Value: 2

Servings: 4

Preparation Time: 10 min

Cooking Time: 30 min

Level of Difficulty: Easy

This red and green side dish is the perfect accompaniment to your Christmas dinner.

Ingredients
1 pound(s) Brussels sprouts, steamed
3 Tbsp maple syrup
1 Tbsp vegetable oil
1 Tbsp apple cider vinegar
1/2 tsp Dijon mustard
1/4 tsp table salt
1/4 tsp black pepper
1/4 cup(s) dried cranberries

Instructions
Preheat oven to 375°F. Coat an 8 X 8-inch baking dish with cooking spray.

Place Brussels sprouts in bottom of prepared pan. (Note: If you can't find fresh Brussels sprouts, use frozen ones that have been thawed; just decrease the cooking time below by about 10 to 15 minutes.)

Combine maple syrup, oil, vinegar, mustard, salt and pepper in a small bowl; pour over Brussels sprouts. Stir in cranberries and bake, covered, until tender and bubbly, about 30 minutes. Yields about 3/4 cup per serving.

Frozen Two-Mousse Terrine

2009-12-01T23:59:00.000-08:00

Desserts
POINTS Value: 3
Servings: 10
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Moderate

Nothing says Christmas like this luscious pink and white mousse cake. Keep one in your freezer for last minute guests.

Ingredients
24 oz fat-free whipped topping, defrosted if frozen
1/2 cup(s) sweetened frozen whole strawberries
3/4 cup(s) Egg Beaters Refrigerated Egg Whites
1/4 tsp cream of tartar
3 Tbsp sugar
1 1/2 tsp vanilla extract
4 medium strawberries, sliced

Instructions
Line a large loaf pan with plastic wrap, making sure to leave extra wrap hanging over edges. (Note: To get the wrap completely into the edges, place the plastic wrap into the pan and fill the pan with water. Press the wrap into the corners and then pour out the water.)

Puree frozen, sweetened berries in a food processor or blender.

Place egg whites and cream of tartar in a medium bowl and beat with an electric mixer until frothy. Slowly add in sugar and beat to soft peaks; set aside. (Note: Since this dessert is not cooked, please make sure you only use pasteurized egg whites as recommended above.)

Place half of whipped topping in a medium bowl. Fold in berry puree and then fold in half of meringue (egg mixture). Pour strawberry mixture into loaf pan and place in freezer for 5 minutes.

Place remaining whipped topping into a medium bowl. Fold in vanilla and then fold in remaining meringue (egg mixture).

Remove loaf pan from freezer. Top strawberry mousse with sliced fresh berries and then top berries with vanilla mousse. Smooth with back of a spoon, cover with plastic wrap and freeze until firm. Keep frozen for up to 1 month.

To serve, remove mousse from pan by grabbing onto plastic wrap. Flip onto a chilled plate and remove plastic wrap completely. Slice into 10 pieces and serve immediately.

Rocky Road Brownies

2009-11-30T23:59:00.000-08:00

Cakes

POINTS® Value: 3

Servings: 24

Preparation Time: 10 min

Cooking Time: 30 min

Level of Difficulty: Easy

These rich, cakelike brownies really hit the spot. We slimmed them down by substituting applesauce for oil. Easy and delicious.

Ingredients

1 package(s) regular brownies, dry mix, about 21 1/2 oz

1/4 cup(s) water

1/4 cup(s) unsweetened applesauce

4 large egg white(s)

1/4 cup(s) walnut halves, coarsely chopped

1/4 cup(s) mini chocolate chips, or 2 oz

8 medium marshmallow(s), chopped or 1 cup mini marshmallows

Instructions

Coat a 9- x 13-inch pan with cooking spray; set aside.

Prepare brownie mixture according to package directions for lower fat brownies using 1/4 cup water, applesauce and egg whites. Pour into prepared pan.

Sprinkle walnuts over top of brownies; bake according to package directions. Remove from oven about 5 minutes before the end of the baking time, and tosschocolate chips and marshmallows over top; cook 5 minutes more. Remove from oven and cool brownies on a wire rack. Cut into 24 pieces; serve.

Chocolate Chip Cookies

2009-11-29T23:59:00.000-08:00

Desserts

POINTS® Value: 2

Servings: 24

Preparation Time: 15 min

Cooking Time: 12 min

Level of Difficulty: Easy

Whole-grain flour adds both a health and flavor-boost to these fantastic homemade favorites.

Ingredients

2 spray(s) cooking spray

2/3 cup(s) light cream cheese, at room temperature

1/3 cup(s) unpacked brown sugar

1/3 cup(s) sugar

1 large egg(s)

1 tsp vanilla extract

1/2 cup(s) whole-grain wheat flour

1/2 cup(s) all-purpose flour, unbleached

1/4 tsp table salt

1/2 tsp baking soda

2 Tbsp fat-free skim milk

6 oz mini chocolate chips

Instructions

Preheat oven to 375°F. Coat 2 cookie sheets with cooking spray or cover with parchment paper.

Beat cream cheese and both sugars in a large bowl with an electric mixer until sugar is fully incorporated (should not have granules); add egg and vanilla and blend again.

Combine both flours, salt and baking soda in a medium bowl.

Add half the flour mixture to the cream cheese mixture; beat until well incorporated. Add milk and remaining flour mixture; beat until fully blended and then fold in chips.

Drop heaping teaspoons of dough onto prepared cookie sheet and press dough down with dampened fingers to form 1-inch cookies. Make sure to leave at least an inch between each cookie. Bake cookies until slightly golden on top, about 10 to 12 minutes. Remove from oven and allow cookies to cool on cookie sheet for 1 to 2 minutes; remove to a wire rack and cool completely. Yields 1 cookie per serving.

Notes

Want to bake just a few cookies at a time? Roll the raw cookie dough into a log using wax paper and freeze it. To bake, just slice off a few cookies at a time and set them on a prepared cookie sheet. Increase the baking time by 1 to 2 minutes.

Yams Ala DietSodaDiva

2009-11-28T23:59:00.000-08:00

Yesterday's recipe sort of reminds me of how we have yams (I like yams over sweet potatos) at my house... I usually baked them in the oven until very mushy... while still hot toss some Splenda on them and a little fat free milk, mix them all... oh so good! I can't really calculate the points but it's basically a serving of yams, the fat free milk... that's it. I usually measure my milk and weigh my yams...

Last-Minute Mashed Sweet Potatoes

2009-11-27T23:59:00.000-08:00

Side dishes
POINTS® Value: 2
Servings: 8
Preparation Time: 3 min
Cooking Time: 40 min
Level of Difficulty: Easy

Works with Simply Filling - Baking the potatoes helps enhance their sweetness. Couple that with naturally sweet pineapple and you've got a delicious, two-ingredient Thanksgiving side dish.

Ingredients
4 large sweet potato(es), washed and dried
15 1/4 oz canned pineapple, packed in juice, crushed, drained

Instructions
Preheat oven to 400ºF.

Place potatoes directly on middle rack of oven. Bake, checking for doneness by either gently squeezing potatoes or pricking them with a fork to see if they’re really soft, about 40 minutes.

Remove from oven and let cool for 10 minutes. Slice potatoes in half lengthwise and cool for 5 minutes more.

Scrape potato flesh from skin into a large bowl. Add drained pineapple chunks and mash with a potato masher or spoon until pineapple has broken down slightly, about 2 to 3 minutes. Yields about 3/4 cup per serving.

Chocolate Chile Cookies

2009-11-26T23:59:00.000-08:00

Desserts
POINTS® Value: 3
Servings: 16
Preparation Time: 10 min
Cooking Time: 20 min
Level of Difficulty: Moderate

These are a Texas favorite: a heat spike in an otherwise intensely chocolate cookie.

Ingredients
2 spray(s) cooking spray
2 oz unsweetened baking chocolate square(s), chopped
1 cup(s) all-purpose flour
1 tsp baking soda
1/2 tsp table salt
1/4 tsp cayenne pepper, or more to taste
1/2 cup(s) sliced almonds
1 cup(s) dark brown sugar, packed
1/3 cup(s) sugar, granulated
2 large egg(s), at room temperature
1 tsp vanilla extract

Instructions
Position racks in the top and bottom thirds of the oven; preheat the oven to 350°F. Spray two large cookie sheets with nonstick spray.

Place the chocolate in a small bowl and microwave on high for 15 seconds. Stir well, then continue microwaving in 15-second increments, stirring after each, until half the chocolate has melted.

Remove the bowl from the microwave and continue stirring until the chocolate has fully melted.

Set aside to cool for 5 minutes while you begin making the cookie dough.

Whisk together the flour, baking soda, salt, and cayenne in a medium bowl; set aside.

Place the almonds in a skillet set over medium-low heat; cook, stirring often, until lightly browned and aromatic, about 4 minutes. Set aside.

Beat both sugars and the eggs in a large bowl with an electric mixer at medium speed until thick and pale brown, about 5 minutes. Beat in the melted chocolate and vanilla until smooth.

Remove the beaters and stir in the flour mixture with a wooden spoon, just until all the flour has been moistened. Stir in the toasted almonds.

Drop by rounded teaspoonfuls onto the prepared baking sheet, spacing the mounds about 2 inches apart.

Bake in the top and bottom thirds of the oven for 5 minutes. Reverse the cookie sheets top to bottom and back to front, and continue baking until firm and slightly puffed, about 10 minutes.

Cool on the baking sheet 5 minutes before transferring to a wire rack. Wait for the cookie sheets to cool again, approximately 5 minutes, before spraying with nonstick spray and making more cookies. Yields 2 cookies per serving.

Renovation: Pecan Pie

2009-11-25T23:59:00.000-08:00

Cakes
POINTS® Value: 7
Servings: 8
Preparation Time: 20 min
Cooking Time: 45 min
Level of Difficulty: Moderate

This is a deliciously gooey but low-fat dessert.

Ingredients
8 sheet(s) phyllo dough
4 spray(s) cooking spray, or enough to coat dough
3/4 cup(s) pecan halves, chopped lengthwise into 3 pieces each
4 medium egg white(s), lightly beaten
1/3 cup(s) light corn syrup
2/3 cup(s) unpacked brown sugar, firmly packed
6 Tbsp reduced-calorie margarine, melted

Instructions
Preheat oven to 350°F. Lightly coat a 9-inch round baking pan with cooking spray.

Cut phyllo sheets in half diagonally to form 2 equal-size triangles. Place 1 sheet in prepared pan, lightly coat with cooking spray, and top with another sheet of phyllo, placing corners just to the right of previous corners. Repeat with remaining sheets, so you're covering the pan with a fan of phyllo. Bake until lightly browned, about 10 minutes.

Reduce oven temperature to 325°F. Combine remaining ingredients in a medium bowl; pour into crust. Bake, uncovered, about 35 minutes or until firm. Cover halfway through baking process if crust becomes too brown. Cool in pan.

Turkey and Cheddar Wrap

2009-11-24T23:59:00.000-08:00

Sandwiches
POINTS Value: 5
Servings: 2
Preparation Time: 10 min
Cooking Time: 0 min
Level of Difficulty: Easy

A tasty way to use up leftover Thanksgiving turkey. Also great with baby arugula or shredded romaine instead of watercress.

Ingredients
1 1/2 Tbsp reduced-calorie mayonnaise
2 tsp mustard, coarse-grain
2 medium whole wheat tortilla(s), warmed according to package directions
4 oz cooked turkey breast, chopped
1/4 tsp table salt
1/8 tsp black pepper, freshly ground (or to taste)
1/2 cup(s) tomato(es), diced
2 Tbsp red onion(s), diced
1 cup(s) watercress
3 Tbsp low-fat shredded cheddar cheese, sharp-variety

Instructions
In a small cup, combine mayonnaise and mustard. Lay tortillas on a cutting board; spread with mustard mixture.

Top tortillas with turkey, placing it about 1-inch from edges; sprinkle with salt and pepper. Top turkey with tomatoes, onion, watercress and cheese.

Tuck in sides of tortilla and then roll it up tightly; cut in half on a diagonal. Yields 2 halves per serving.

Nutty Sweet Potato Salad

2009-11-23T23:59:00.000-08:00

Side Dishes
POINTS® Value: 3
Servings: 6
Preparation Time: 15 min
Cooking Time: 5 min
Level of Difficulty: Easy

Sweet potatoes aren't just for Thanksgiving anymore. We used them to put a spin on our potato salad, that all-American picnic side dish.

Ingredients
2 large sweet potato(es), peeled and cut into chunks (about 1 1/4 lbs)
3 Tbsp reduced-calorie mayonnaise
3 Tbsp fresh lemon juice
1/4 tsp five-spice powder
1/4 cup(s) chopped walnuts, toasted
1/2 cup(s) currants
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste

Instructions
Steam sweet potato chunks until tender, about 5 minutes; cool to room temperature.

Whisk together mayonnaise, lemon juice and five-spice powder. Pour over sweet potatoes and toss gently.

Add walnuts and currants; toss. Season to taste with salt and pepper. Yields about 3/4 cup per serving.

Pumpkin Flan

2009-11-22T23:59:00.001-08:00

DessertsPOINTS® Value: 2
Servings: 8
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Easy

Buck tradition this Thanksgiving and forgo standard pumpkin pie. Instead, whip up our smooth, spicy and low-calorie flan.

Ingredients
1/2 cup(s) unpacked brown sugar
1/2 tsp ground cinnamon
1/4 tsp ground cloves
1/8 tsp cayenne pepper
1/8 tsp table salt
16 oz canned pumpkin
1 cup(s) fat-free evaporated milk
1/4 cup(s) orange juice
3/4 cup(s) fat-free egg substitute
8 Tbsp lite whipped topping
1/2 medium orange(s), cut into 8 thin wedges

Instructions
Preheat oven to 350°F.

Stir together sugar, cinnamon, cloves, cayenne and salt in a large bowl. Whisk in pumpkin, milk, orange juice and egg substitute; divide among eight 6-ounce custard cups.

Set custard cups in a high-rimmed roasting pan and pour boiling water around them to a depth of 1 inch. Bake until firm around edges and slightly puffed, about 45 minutes. Remove cups from water (careful not to burn yourself), cool completely, cover and refrigerate. Before serving, top each cup with a tablespoon of whipped topping and an orange wedge.

Cranberry-Nut Turkey Salad

2009-11-21T23:59:00.000-08:00

POINTS® Value: 5
Servings: 4
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy

This recipe uses pantry and refrigerator staples making it an effortless meal the day after Thanksgiving. Sure beats an endless parade of turkey sandwiches.

Ingredients
2 1/2 cup(s) roasted skinless turkey, chopped or diced
1/3 cup(s) fat-free mayonnaise
1/4 cup(s) low-fat plain yogurt
1/4 cup(s) scallion(s), chopped
1/4 cup(s) chopped walnuts, toasted
2 Tbsp dried cranberries
1 Tbsp Dijon mustard
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
4 cup(s) romaine lettuce, torn

Instructions
Combine all ingredients, except lettuce, in a medium bowl; mix well and serve over lettuce.

Yields about 1 1/2 cups per serving.

Peanut Butter Cookies with Chocolate Centers

2009-11-20T23:59:00.000-08:00

POINTS® Value: 2

Servings: 30

Preparation Time: 12 min

Cooking Time: 11 min

Level of Difficulty: Easy

Who doesn't love the lip-smacking duo of peanut butter and chocolate? These cookies will fly off the serving plate when you bring them out for a crowd.

Ingredients
2 spray(s) cooking spray
1 cup(s) sugar, granulated
1/4 cup(s) butter, at room temperature
1/2 cup(s) chunky peanut butter
2 large egg(s)
1/2 tsp vanilla extract
1/2 tsp table salt
1/2 tsp baking soda
1 cup(s) whole-grain wheat flour
1 oz semi-sweet chocolate chips

Instructions
Preheat oven to 375ºF. Coat 2 cookie sheets with cooking spray or cover with parchment paper.

Place sugar, butter and peanut butter in a large bowl; beat with an electric mixer until light and fluffy. Add eggs and vanilla; blend well with mixer.

Add salt, baking soda and flour to sugar mixture; beat until completely incorporated.

Drop batter by heaping teaspoons onto prepared cookie sheets and flatten with the back of a wooden spoon. Make sure to leave about 2 inches between each cookie. (Bake in several batches to prevent over-crowding if necessary.) Place a chocolate chip in center of each cookie.

Bake cookies until edges brown, about 10 to 11 minutes. Remove from oven and let cool on cookie sheet for 1 or 2 minutes; remove cookies to a wire rack and cool completely. Yields 1 cookie per serving.

Migas

2009-11-19T23:59:00.000-08:00

POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 6 min
Level of Difficulty: Moderate

This version of the Tex-Mex favorite is a fork-and-knife affair, the egg yolk running into the green salsa for an unbeatable combination. Makes for a Delish-Breakfast!

Ingredients
4 large egg(s)
4 medium corn tortilla(s)
1/2 cup(s) salsa, green variety (salsa verde)
1/2 cup(s) cherry tomato(es), diced
1 Tbsp fresh oregano, minced
7 Tbsp queso asadero Mexican cheese, shredded
1 tsp chili powder

Instructions
Bring a large, wide saucepan or high-sided skillet of water to a full simmer over high heat.

Reduce the heat under the water to low so that the water is at the barest simmer. Crack an egg into a custard cup or a teacup, then gently pour it into the water. Repeat with the other 3 eggs, keeping them as far apart in the pan as possible. Turn off the heat, cover and set the pot aside until the whites are firm but the yolks are a bit runny, about 5 minutes.

Meanwhile, set a skillet over medium heat. Add the tortillas one at a time and cook until warm and pliable, turning once, about 45 seconds per side. Transfer them to 6 serving plates.

Top each tortilla with 2 tablespoons salsa verde. Divide the diced tomatoes and oregano evenly among the tortillas. Divide the cheese among the tortillas.

Use a slotted spoon to pick up the eggs one by one, letting the excess water drain off. Set the eggs one by one on top of the prepared tortillas. Sprinkle each with 1/4 teaspoon chili powder.

Yields 1 topped tortilla and 1 poached egg per serving.

Notes
For the best taste, look for these Mexican cheeses: queso Chihuahua (a creamy, white or pale-yellow cheese) or queso asadero (a mild, melty cheese).

Cocoa Brownies

2009-11-18T23:59:00.000-08:00

POINTS® Value: 1
Servings: 16
Preparation Time: 7 min
Cooking Time: 20 min
Level of Difficulty: Easy

Fudgy and rich. An easy, super-satisfying chocolaty treat.

Ingredients
3/4 cup(s) unsweetened cocoa, powder
3/4 cup(s) sugar
1/2 cup(s) all-purpose flour
1/2 tsp baking powder
1/2 tsp table salt
1/2 cup(s) low-fat plain yogurt
2 Tbsp vanilla extract
2 spray(s) cooking spray

Instructions
Position the rack in the center of the oven and preheat oven to 350°F.

Whisk the cocoa powder, sugar, flour, baking powder and salt in a large bowl. Then use a wooden spoon to stir in the yogurt and vanilla until smooth but quite thick.

Coat an 8-inch square baking pan with cooking spray. Spread the thick batter into the pan, evenly to the corners.

Bake until a toothpick inserted into the center of the cake comes out with a few moist crumbs attached, about 20 minutes. Cool on a wire rack for 15 minutes before cutting into 16 squares, 2- X 2-inches each.

Yields 1 square per serving.

Single and On Plan: Boozing and Losing

2009-11-17T23:59:00.000-08:00

A WeightWatchers.com editor tries to find a balance between enjoying happy hours in the city and dropping a few notches on the scale.

I started writing this column last June as I tried to lose "those last five pounds"—without giving up early-bird drink specials and pub crawls. I've been attending At Work meetings in our office, lost over 10 pounds* and reached my goal this fall, but I've Pogo-ed up and down since January with getting back to goal; and I think my single-city social life is to blame.

I don't want to say no to happy hours, marathon Saturday-night birthday parties in New York or playing drinking games with my big Irish family. (Our holiday parties showcase 10-on-10 flip-cup races and beer pong tables. Even my 84-year-old grandma makes guest appearances for a round or two.)

I know I could probably maintain my goal weight steadily if I cut out the booze, but I'd gain a few pounds back in one celebratory weekend so I might as well make this plan work for me to keep it off for good. My monthly column shares my thoughts and tips while asking you for suggestions as well.I've been working in the health industry for over two years

My Low POINTS® Value Standbys
These come in at a POINTS value of 3 or less, but use your POINTS Tracker for accuracy with different brands.
Bottled regular beer, 12 oz.
Bottled light beer, 12 oz.
Glass of wine, 6 oz.
Flute of Champagne, 6 oz.
Club soda and shot of flavored vodka (with a squeeze of lime or splash of juice)
Diet Coke with vanilla vodka or flavored rum

and have come to realize it's not always easy to make healthy decisions while out having fun. But

I'm going to try my best to get back to my goal weight and enjoy myself while doing it.
In my this installment, I'm tackling The Bar. Here are some tips I try to exercise on a night out with friends:

Pack a good snack for "after."When I anticipate coming home late from the bar, I try to plan ahead. Before heading out, I'll portion out a snack or mini-meal that will satisfy my post-drink munchies: low-fat cheese and crackers, pretzels, peanut butter and jelly on light bread.

Whatever it is, I just make sure it's portion controlled and the first food I see when I arrive home. Otherwise, I'll find an empty bag of pretzels on my counter in the morning and wonder what the heck happened last night.

Eat some protein.When I'm going out after work and know I won't get home until late, I'll try to eat a filling vegetable or fruit (like carrots, an apple or banana) and protein (like nuts or a granola bar) to stay satisfied. Sometimes I'll have my snack around lunchtime and save my packed lunch for 3 or 4 p.m. so I'm less hungry (and goofy) with the first few drinks.

Buy the first round.This strategy may not save me money, but I can take my time with my drink and not feel pressured to chug once I see my friends have emptied their glasses. I tell them I'm still working on mine while they buy their second round. When my guy friends let me pick up the first round, this keeps me from trying to keep up with them.

Keep them under three.POINTS values that is. For occasions that aren't incredibly "special" to me, I won't order a bathtub-sized margarita that'll drain half of my daily POINTS Target. Check out the sidebar for my go-to drinks with low POINTS values.

Dance! Or pretend to. My dance floor formula usually requires three elements: two drinks, a good DJ and a friend willing to get up there with me. But once I'm there, I'm staying put—burning calories away from bar. Granted, I probably drink the first third of my beverage quickly, so as to not spill any precious, expensive alcohol on the floor or me. But I love to dance, and I don't drink as much while I'm bustin' a move, so this tip works well for me.

Tips from Single Girls Around the World
Melanie, Editor for Weight Watchers' Australia/New Zealand Web site:"I ask for mixed drinks in a tall glass, they last longer."

Gina, Editor for Weight Watchers' United Kingdom Web site:"When I'm heading straight to the bar from work, I always make sure to have a big lunch—say, a homemade wrap or leftovers from last night's dinner. Then, if I get the chance, light crackers, a Weight Watchers

Just2POINTS&153 bar or something small just before I shut down my computer for the day or on the train on the way to the bar. That way I don't succumb to the greasy bar menu."
"Knowing I have something waiting for me in the fridge when I get home is imperative—some yummy leftovers to heat up—anything to distract me from the gauntlet of late-night burger bars and kebab shops on the way home after a long night."

Sandra, Editor for Weight Watchers' Germany Web site:"I have a glass of water between the drinks. It prevents a horrible hangover (due to dehydration by alcohol) and I won't drink as many wines as I would without the water."

"I always have an Alka-Seltzer before I go to bed; it helps me feel better the next day."

This article was originally posted on WeightWatchers.com

Greek Chicken Pitas

2009-11-16T23:59:00.000-08:00

POINTS® Value: 6Servings: 4Preparation Time: 15 minCooking Time: 20 minLevel of Difficulty: Easy

An upscale chicken sandwich with loads of flavor. Also works with lamb and pork.

Ingredients
2/3 cup(s) plain fat-free yogurt, Greek style
1 medium garlic clove(s), minced
1 Tbsp fresh lemon juice
1 pound(s) boneless, skinless chicken thigh(s), cut into strips
2 spray(s) cooking spray, or as neededYogurt-Cilantro Sauce
2/3 cup(s) plain fat-free yogurt, Greek style
2 tsp cilantro, fresh, minced (plus extra for garnish)
1/4 tsp ground cumin, or less to taste
1/4 tsp table salt
1/4 tsp black pepper, freshly groundRemaining Ingredients
4 item(s) Weight Watchers 100% Whole Wheat Pita Pocket Bread, or other brand
2 medium plum tomato(es), chopped
1 small cucumber(s), chopped

Instructions
In a medium glass bowl, combine yogurt, garlic and lemon juice; add chicken and stir to coat. Cover and refrigerate for 2 to 3 hours.

Preheat oven to 400ºF. Coat a non-stick baking sheet with cooking spray. Remove chicken from refrigerator; scrape off excess yogurt and place chicken on prepared baking sheet. Bake until cooked through, flipping once, about 20 minutes.

Meanwhile, combine sauce ingredients in a small bowl; stir well.

Make a slit in each pita and fill each with equal amounts chicken, tomato and cucumber; spoon in sauce. Yields 1 pita per serving.

Notes
Sprinkle chicken and vegetables with fresh lemon juice before stuffing into pitas, if desired.

Chipotle Vinaigrette

2009-11-15T23:59:00.000-08:00

POINTS® Value: 1Servings: 4Preparation Time: 7 minCooking Time: 0 minLevel of Difficulty: Easy

Perk up any salad with this Southwestern dressing. It's great on hearty, main-course salads with grilled chicken, seared tuna or smoked tofu.
Ingredients
1 item(s) canned chipotle peppers in adobo sauce, seeded, or less to taste
4 tsp fresh lime juice
1 Tbsp chopped walnuts
1 Tbsp walnut oil
1 Tbsp water
1/2 tsp ground cumin
1/4 tsp dried oregano
1/4 tsp table salt

Instructions
Place the ingredients in a food processor or a mini food processor; process until smooth, scraping down the sides of the canister once or twice. Yields about 1 1/2 tablespoons per serving.

Notes
Look for canned chipotles in adobo sauce in the Latin-American aisle of your market.

Pasta with No-Cook Tomato Sauce

2009-11-14T23:59:00.000-08:00

POINTS® Value: 4Servings: 6Preparation Time: 10 minCooking Time: 12 minLevel of Difficulty: EasyWorks with Simply Filling

This no-cook sauce is meant to show off the best tomatoes of the season. It’s done in minutes and gorgeously fresh.

Ingredients
2 pound(s) cherry tomato(es), preferably a mixture of reds and yellows
1/4 cup(s) basil, packed leaves, chopped
1 Tbsp olive oil
1 Tbsp white wine vinegar
2 tsp dried oregano
1/2 tsp sugar
1/2 tsp table salt
1/2 tsp black pepper, freshly ground
12 oz uncooked whole-wheat spaghetti, cooked and drained according to package instructions

Instructions
Roughly chop the tomatoes; place in a large bowl. Stir in the basil, oil, vinegar, oregano, sugar, salt and pepper. Add the drained pasta and toss well. Yields about 1 1/2 cups per serving.

Greek Lemon-Dill Grilled Chicken Salad

2009-11-13T23:59:00.000-08:00

POINTS® Value: 6Servings: 4Preparation Time: 18 minCooking Time: 15 minLevel of Difficulty: EasyWorks with Simply Filling

A decomposed Greek salad with a few tasty additions like chickpeas and fresh dill.

Ingredients
6 Tbsp water
1 1/2 Tbsp olive oil, extra-virgin
2 1/4 tsp lemon zest
4 1/2 Tbsp fresh lemon juice

1 1/2 tsp minced garlic
1 tsp table salt, or to taste
3/4 tsp black pepper, freshly ground

1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
2 spray(s) cooking spray

4 cup(s) romaine lettuce, thickly shredded

1 cup(s) canned chickpeas, rinsed and drained

1/2 cup(s) roasted red peppers, packed in water, diced

1 cup(s) English cucumber, sliced

10 medium olive(s), Kalamata, sliced
1/4 cup(s) crumbled feta cheese
4 1/2 Tbsp dill, fresh, chopped

1/2 medium lemon(s), cut into wedges for garnish

Instructions
In a small bowl, combine water, oil, lemon zest and juice, garlic, salt and pepper; remove 1/4 cup of dressing and place in a large zip-close plastic bag (or glass bowl).

Add chicken to bag (or bowl) and turn to coat; seal bag (or cover bowl) and refrigerate at least 1 hour or up to 8 hours. Cover and refrigerate remaining lemon mixture for dressing.

When ready to cook, off heat, coat grill or grill pan with cooking spray; preheat grill or grill pan over medium-high heat. Remove chicken from marinade; discard marinade.

Grill chicken, turning as needed, until cooked through, about 10 to 15 minutes.

Place lettuce on a serving platter; arrange vegetables, chickpeas, chicken, olives and cheese on top. Stir dill into reserved dressing; drizzle over salad. Yields about 1 1/2 cups salad, 1 chicken breast and 1 tablespoon each olives and feta per serving.

Lemon Ginger Asparagus

2009-11-12T23:59:00.000-08:00

1 1/2 pound asparagus, tough ends snapped off
2 Tbsp canned chicken broth, or homemade chicken stock
1/2 Tsp ginger root, freshly grated
1 Tsp fresh lemon juice
1 Tbsp scallions, minced
1/4 Tsp table salt
1/4 Tsp black pepper

Bring 1 to 2 inches of water to a boil in a medium skillet. Place asparagus in skillet, reduce heat to medium and cook until asparagus are tender-crisp, about 6 to 8 minutes; drain well and place asparagus in a large glass serving bowl. In a cup, combine broth, ginger, lemon juice, scallion, salt and pepper; pour over asparagus. Set aside for 30 minutes to marinate. Reheat to serve.

Makes 4 servings
POINTS value per serving: 0

Get the Most out of What You Eat

2009-11-11T23:59:00.000-08:00

Feeling satisfied may be your ticket to successful weight management.
What is satiety? It’s that lasting feeling of fullness at a meal's end, the feeling that you're no longer hungry or deprived. It can be a hard feeling to achieve with some diets. But satiety isn’t a luxury when it comes to weight loss—in fact, it may be your ticket to successful weight management.

"To get more satisfaction out of food, the idea is to fill up on foods that give you a lot of volume for relatively few calories," says Karen Miller-Kovach, MS, RD, chief scientist at Weight Watchers International. For example, 1/4 cup of raisins and 1 2/3 cups of grapes have the same number of calories, but with the grapes, you obviously get to eat much more, and you're apt to feel more satisfied when you're through.

Besides fresh fruit like grapes, other satiating high-volume foods include complex carbohydrates that are high in water, air and/or fiber, such as air-popped popcorn, vegetables and whole-grains like brown rice, says Miller-Kovach. But lean protein-rich foods, such as a skinless chicken breast, low-fat or nonfat yogurt or skim milk can also contribute to satiety, she adds. That's why, for maximum satisfaction, you might want to make sure your meals also contain some lean protein, says Miller-Kovach.

Super-Satisfying Temptation TamersOther mealtime tricks for pumping up the volume in your food to maximize your satisfaction on fewer calories:
Start meals with a first course of broth-based soup, vegetable juice or a salad with reduced fat or low-fat dressing. One caveat: "Make sure that first course isn't more than 100 calories," says Barbara Rolls, PhD, Guthrie Chair of Nutrition at Pennsylvania State University. Otherwise, you could end up eating too many calories at that particular meal.

According to Rolls' research, which has been published in her book Volumetrics (Harper Collins, 2000), subjects who began their meals with a high-volume, low-calorie starter like soup or salad ate 100 fewer calories over the course of the entire meal compared to those who started their meal with the entrée.

Eat more vegetables, such as leafy greens, lettuce, tomatoes, green beans, summer squash and onions. In fact, stash them in stews, soups, pasta sauces, pizza and meat loaf. They're high-volume, high-satisfaction, low-calorie superstars because they're loaded with water and fiber, Rolls says, two top filler-uppers.

Limit very dry foods,such as pretzels, crackers and chips. Dry foods lack water and thus are low in volume. "Dry foods pack a lot of calories into a small portion and are easy to overeat," says Rolls. You can also make it second nature to gravitate toward healthy foods that fill you up. When you follow the Weight Watchersfood plan, we can help you learn to naturally seek out these foods, while still being able to enjoy the treats you love.

Eventually you might find yourself gravitating towards these more satisfying, less caloric choices, making your healthy eating habits a way of life, not a chore.

Baked Spaghetti Carbonara

2009-11-10T23:59:00.000-08:00

POINTS® Value: 5
Servings: 6
Preparation Time: 15 min
Cooking Time: 40 min
Level of Difficulty: Easy
This traditional Italian dish featuring fatty bacon, heavy cream and eggs is lightened up with turkey bacon, skim milk and egg substitute, and then baked to perfection.

Ingredients
8 oz uncooked whole-wheat spaghetti
4 slice(s) uncooked turkey bacon, diced
2 medium leek(s), chopped (white parts only)
3 medium garlic clove(s), minced
1 tsp dried oregano
1/2 tsp table salt
1/4 tsp black pepper, freshly chopped
1 1/4 cup(s) fat-free skim milk
1 cup(s) fat-free egg substitute
1/4 tsp garlic powder
1/4 tsp onion powder
1/4 cup(s) grated Parmesan cheese

Instructions
Preheat oven to 375ºF.

Cook spaghetti according to package directions (without added oil); drain and transfer to a 9-inch, deep-dish pie plate.

Meanwhile, cook bacon in a nonstick skillet over medium-high heat until golden brown, about 3 minutes. Add leeks and garlic; cook 2 minutes. Stir in oregano, salt and pepper; cook 1 minute. Spoon bacon mixture evenly over spaghetti in pie plate.

In a medium bowl, whisk together milk, egg substitute, garlic powder and onion powder; pour over spaghetti mixture and sprinkle with cheese.

Place pie plate on a baking sheet and bake until filling is set and top is golden brown, about 25 to 30 minutes. Cool slightly before slicing into 6 pieces. Yields 1 piece per serving.

Easy Macaroni and Cheese

2009-11-09T23:59:00.000-08:00

POINTS® Value: 6

Servings: 6

Preparation Time: 5 min

Cooking Time: 10 min

Level of Difficulty: Easy

This quick, stovetop version of mac and cheese is destined to become a family favorite. It's creamy and satisfying — so easy to make.

Ingredients

12 oz uncooked pasta, elbow macaroni or other small shape (about 3 cups)

1/8 tsp table salt, for pasta cooking water

2 cup(s) fat-free skim milk

1/4 cup(s) all-purpose flour

3/4 tsp table salt

3/4 tsp onion powder

1 cup(s) low-fat shredded cheddar cheese, sharp-variety

1/8 tsp hot pepper sauce, or more to taste

Instructions

Cook pasta in lightly salted boiling water according to package directions; drain and return to pot.

Meanwhile, while pasta cooks, in a large saucepan, whisk together milk, flour, salt and onion powder until blended.* Bring to a boil over medium-high heat, whisking frequently; reduce heat to low and simmer, stirring often, until thickened, about 2 minutes. Remove pan from heat and whisk in cheese and hot sauce. Add sauce to pasta; toss to mix and coat. Yields about 1 cup per serving. Notes*Add red pepper flakes and freshly ground black pepper with the salt and onion powder, if desired.

Curried Chicken Salad with Baked Whole-Wheat Tortilla Chips

2009-11-08T23:59:00.000-08:00

POINTS® Value: 7
Servings: 4
Preparation Time: 22 min
Cooking Time: 30 min
Level of Difficulty: Easy
Scoop up this curry, fruit and nut chicken salad with our homemade chips. Or use the well-flavored filling for wraps and sandwiches.

Ingredients
1 1/2 pound(s) uncooked boneless, skinless chicken breast
4 cup(s) water
2 Tbsp kosher salt
1/4 cup(s) plain fat-free yogurt
1/4 cup(s) reduced-calorie mayonnaise
1 Tbsp fresh lime juice
3 tsp curry powder
1 tsp ginger root, freshly grated
1/3 cup(s) parsley, fresh, chopped
3 Tbsp walnut halves, chopped
1/4 cup(s) golden raisins
3 medium whole wheat tortilla(s)
2 spray(s) cooking spray
1/4 tsp kosher salt, or to taste

Instructions
Put chicken, water and 2 tablespoons of salt in a medium saucepan; bring just to a boil and then reduce to a gentle simmer. Cook, covered, just until chicken is firm, about 15 minutes; remove pan from heat and set aside. When chicken is cool, pull it apart by hand into shredded, bite-size pieces (or shred chicken with 2 forks).

Meanwhile, whisk yogurt, mayonnaise, lime juice, curry, ginger and parsley together in a medium bowl. Add shredded chicken, walnuts and raisins; gently mix to coat. Refrigerate chicken salad until ready to serve.

Preheat oven to 350°F. Lightly coat both sides of tortillas with cooking spray. Layer tortillas on top of each other and cut the stack into eighths to make chips. Spread chips out in a single layer on a nonstick baking sheet; season to taste with salt. Bake until golden brown and crisp, rotating baking sheet once, about 12 to 15 minutes. Serve chips with chilled chicken salad. Yields about 1 cup of chicken salad and 6 tortilla chips per serving. NotesYou can swap turkey for the chicken if you prefer.

Broccoli and Cheddar Quiche

2009-11-07T23:59:00.000-08:00

POINTS® Value: 5

Servings: 8

Preparation Time: 20 min

Cooking Time: 45 min

Level of Difficulty: Easy

Who says real men don't eat quiche? It's really just an omelet in a pie crust. Make it for the whole family.

Ingredients

6 oz pie crust, 9-inch, refrigerated

2 tsp olive oil

1/2 cup(s) red onion(s), chopped

1 1/4 cup(s) part-skim ricotta cheese

1 cup(s) low-fat shredded cheddar cheese

1 large egg(s)

2 large egg white(s)

1 Tbsp Dijon mustard

1 tsp dried oregano

1/2 tsp table salt, or more to taste

1/4 tsp black pepper, freshly ground, or more to taste

10 oz frozen chopped broccoli, thawed and well-drained

1 Tbsp grated Parmesan cheese

Instructions

Preheat oven to 375ºF. Press pie crust into bottom and up sides of a 9-inch, removable-bottom tart pan or a 9-inch pie pan; refrigerate until ready to use.

To make filling, heat oil in a small skillet over medium heat. Add onion and sauté until soft, about 3 minutes. Transfer onion to a large bowl and add ricotta cheese, cheddar cheese, egg, egg whites, mustard, oregano, salt and pepper; mix well and fold in broccoli. Spoon mixture into prepared crust and level surface with a wooden spoon; sprinkle with Parmesan cheese.

Bake until a knife inserted near center comes out clean, about 35 to 40 minutes. Let stand 10 minutes before slicing into 8 pieces. Yields 1 piece per serving. NotesNot a broccoli fan?

Substitute spinach in its place.

Glazed Pear Muffins

2009-11-06T23:59:00.000-08:00

POINTS® Value: 3
Servings: 12
Preparation Time: 18 min
Cooking Time: 35 min
Level of Difficulty: Easy
These pear muffins are topped with a delicious, slightly-spiced ginger glaze. They're great for breakfast, brunch or as a gift for your favorite hostess.

Ingredients
2 spray(s) cooking spray
2 large pear(s), ripe, Bosc, with skin
1/2 tsp ground cinnamon
1/3 cup(s) sugar, granulated
1 tsp fresh lemon juice
1/2 cup(s) sour cream
1 large egg(s), beaten
1 tsp vanilla extract
1/3 cup(s) fat-free skim milk
2 cup(s) all-purpose flour, unbleached
1/2 tsp table salt
1/2 tsp baking soda
1 tsp baking powder
1/2 cup(s) powdered sugar
1/4 tsp ground ginger
1/4 tsp vanilla extract
3 tsp water, warm, or more if necessary

Instructions
Preheat oven to 375ºF and coat a 12-hole muffin tin with cooking spray (or muffin liners).
Core and chop pears into tiny cubes; place in a large bowl. Add cinnamon, granulated sugar and lemon juice to pears; set aside.

In a small bowl, whisk together sour cream, egg, 1 teaspoon vanilla and milk; set aside.
In a large bowl, sift together flour, salt, baking soda and baking powder.
Make a well with a spoon in center of flour mixture and pour in sour cream mixture and fruit mixture, alternating in small batches; mix until barely blended. Do not over beat. (NOTE: Batter will be very thick.)

Drop batter into prepared muffin holes until about 2/3 to 3/4 full; bake until top is golden, about 30 to 35 minutes. Remove from oven and cool for 5 minutes in muffin pan; remove from pan to a wire rack to cool completely. (Or leave slightly warm to dip into glaze for easier preparation.)

While muffins are cooling, make glaze: Mix together powdered sugar, ginger, 1/4 teaspoon vanilla and warm water in a small bowl (add another teaspoon of water if glaze is too thick).

Spread a thin layer of glaze over each muffin. Yields 1 muffin per serving.

Nut-Crusted Mahi-Mahi

2009-11-05T23:59:00.000-08:00

POINTS® Value: 4

Servings: 4

Preparation Time: 8 min

Cooking Time: 12 min

Level of Difficulty: Easy

Sounds fancy but it’s super easy and works well with just about any thin fish fillet and any kind of nuts. Try striped bass with pecans or salmon with pistachios.*

Ingredients

2 spray(s) cooking spray

3 Tbsp dry-roasted salted macadamia nuts, chopped

1/4 cup(s) dried bread crumbs, panko (Japanese variety)

2 Tbsp parsley, or cilantro, fresh, minced

3/4 tsp table salt, divided

1 pound(s) mahi mahi fillet(s), without skin

1 large egg white(s), whipped to soft peaks

Instructions

Preheat oven to 450°F. Coat a baking pan with cooking spray; place pan in oven to heat.
Place nuts, panko, parsley (or cilantro) and 1/4 teaspoon salt in a mini chopper or blender; process until combined. Pour crumbs into a shallow bowl or plate; set aside.
Place fish on a plate; rub 1/2 teaspoon salt all over fish. Dip fish into egg white; turn to coat. Next, dip fish into nut mixture; turn to coat.
Remove pan from oven and place fish on pan. Roast until center of fish is no longer translucent, about 10 to 12 minutes. Serve immediately. Yields about 4 ounces fish per serving.

Notes

Garnish with salt and pepper if desired.
*Could affect POINTS values.

Stuffing with Sage and Chives

2009-11-04T23:59:00.000-08:00

POINTS® Value: 2
Servings: 8
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Easy
This stuffing is infused with the wonderful flavors of sage and chive. Whole wheat bread adds lots of healthy fiber.

Ingredients
1 spray(s) cooking spray
12 slice(s) whole-wheat bread, cubed*
2 tsp olive oil
2 tsp light butter
1 cup(s) onion(s), diced
3 medium stalk(s) celery, diced
2 tsp dried thyme
2 tsp dried sage
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
2 cup(s) canned chicken broth
2 Tbsp chives, fresh, chopped

Instructions
Preheat oven to 350ºF. Coat a 4-quart shallow baking dish with cooking spray.
Arrange bread cubes on a large ungreased baking sheet in a single layer (use 2 baking sheets if there’s not enough room). Bake until lightly toasted, about 8 to 10 minutes. Remove bread from oven and set aside; leave oven set to 350ºF.

Meanwhile, in a large skillet over medium-high heat, heat oil and butter together for 1 to 2 minutes. Add onion and celery; sauté until soft, about 3 minutes. Add thyme, sage, salt and pepper; stir to coat. Cook until herbs are fragrant, about 1 minute.

Transfer onion mixture to a large mixing bowl. Add bread, broth and chives; toss to combine. Spoon mixture into prepared baking dish and cover with foil; bake 20 minutes. Uncover and bake until top is golden brown, about 15 minutes more. Divide into 8 pieces and serve. Yields 1 piece per serving. Notes*Leave the bread bag open and somewhat uncovered for 1 to 2 days (at room temperature) before making the recipe.

Feel free to substitute your favorite bread, such as whole grain, sourdough or a light variety (could affect POINTS values).

For added flavor, you can also add about 1 cup of diced Granny Smith or McIntosh apples to the stuffing (could affect POINTS values).

You can make this stuffing in advance and bake it just before serving. The stuffing will last up to 3 days in the refrigerator or 3 months in the freezer. Thaw overnight in the refrigerator before baking as directed.

Roasted Carrots and Parsnips

2009-11-03T23:59:00.000-08:00

POINTS® Value: 2

Servings: 8

Preparation Time: 15 min

Cooking Time: 40 min

Level of Difficulty: Easy

Works with Simply Filling A perfect pairing of flavors that makes a super side dish. You can also boil the cooked vegetables in broth and then puree the ingredients for fantastic soup.

Ingredients

1 spray(s) cooking spray

8 medium carrot(s), julienned

6 cup(s) parsnip(s), julienned

1 Tbsp thyme, fresh, minced (or to taste)

1 tsp sea salt

1/2 tsp black pepper, freshly ground (or to taste)

1 Tbsp olive oil

Instructions

Preheat oven to 400°F. Coat a shallow nonstick roasting pan or baking sheet with cooking spray.
Place vegetables on prepared pan; sprinkle with thyme, salt and pepper. Drizzle with oil; toss to coat. Roast for 20 minutes; flip vegetables and roast until vegetables start to caramelize, about 10 to 20 minutes more. Yields about 2/3 cup per serving.

3 Day of Dead Partying

2009-11-02T22:55:00.000-08:00

So... I celebrated Halloween and the two Days of the Dead. It was fun, but now it's time to get my butt back in gear. I can't do the Fat Smash Diet only Weight Watchers points because I'm a little tight on money... but they Weight Watcher's point counting is highly affective. Once I have some money then I'll go back to the Fat Smash Diet foods...

I can't wait for tomorrow my body is dying to be back on some sort of regiment... is it possible I got use to eating healthy?

1 Point Brownies

2009-11-01T06:00:00.000-08:00

1-2 Points per serving
3/4 C. Unbleached flour
1/4 C.+ 2 Tbs. Cocoa powder
1 C. Sugar
1/4 Tsp. Salt (optional)
1/3 C. Unsweetened applesauce
3 Egg Whites
1 Tsp. Vanilla
1/4 C. Walnuts (optional, if used, brownies are 2 points)

Combine the flour, cocoa, sugar and salt. Mix Well. Stir in applesauce, egg whites, and vanilla. Fold in nuts if desired.
Coat an 8" square pan with cooking spray. Spread batter evenly in the pan and bake at 350º for 20-25 minutes, or just until the edges are firm and the center is almost set.
Makes: 16 2" brownies using an 8x8 pan
Cal. 80, Fat 0 (.04 if using nuts), Protein 1.6g, Chol. 0mg, Sodium 25mg, Fiber .8g, Calcium 4mg, Potassium 32mg, Iron .5 mg

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

The Trick to Treats

2009-10-31T06:00:00.000-07:00

Forget the haunted house; the spookiest Halloween specter is the candy. We show you how to deal.

Talk about scary: Halloween is a hard time to stay on plan. What can you do when those 5-pound bags of candy go on sale at the grocery store, or when your kids have laid out their loot on the living room floor? We've surveyed some people who have had success with Weight Watchers, and found out how they tackle the scariest Halloween candy scenarios.

Resist the sales"My biggest Halloween challenge is not falling for the coupon in the paper," says Linda. "A 5-pound bag of Snickers on sale is still a 5-pound bag of Snickers."
Buy late"The closer to Halloween you buy the candy, the better," says Maggie. "In fact," she says, "never, ever open the bag before the first trick-or-treater comes." That way, you'll have less total temptation time to cope with.

Buy candy you don't likeDina says she heads straight for Mounds and Almond Joy when she has to pick up the Halloween candy. "Coconut is the one thing I don't like," she says.
Make up a game planIf you decide to go for the mini Reese's that the kids will love you for, says Maggie, "Start giving out more as the night wears on, so there's less left over." If there are still remainders, get them out of the house. Give the candy away to a food charity, collect it all and offer it to the neighbors, or bring it to work (and drop it off in a different department).
Go out on a full stomachIf you have to walk your kids around to trick-or-treat, make lunch your big meal of the day, so you're not walking around hungry with bags full of candy. Carry a thermos of something hot to sip on, or, as Manhattan meetings Leader Liz Josefsberg says, chew mint gum throughout the night. It’ll help kill your urge to put candy in your mouth.

Come up with a candy strategyWhen the candy's at home, work with your kids to decide what to do with it. Have them pick their 10 favorite pieces: If they're young, encourage them to leave the rest out for "The Great Pumpkin." And if they're too big to believe, encourage them to save the rest for lunches and parties.

Freeze!Liz suggests putting left-over favorite candy in the freezer. If you get weak and find yourself digging into them, they will be rock solid and it will take time to get through even one.
Ditch the sense of occasionRemind yourself that you can buy yourself candy any time of the year. There's no need to load up on fun-size bars on October 31 when you can enjoy them whenever your heart desires.

Keep things in perspectiveEating a little bit of candy on Halloween doesn't make a person overweight — it's constant overeating that can pile on the pounds. So don't assume you can't enjoy even a single treat, especially since deprivation is a dieting tactic that often backfires.
Slimming treatsHalloween means candy wherever you look, and it can be hard denying yourself outright. For those who like to have a candy bowl nearby, we searched the shelves for candy that was lower in POINTS® value, but still gave a bang for the buck. Miniatures are a great deal in terms of portion control, while chewy candies turn out to be a big mouthful bargain and hard candies and lollipops score high for long-lasting satisfaction. Here’s a sampling:

Item
Serving size
POINTS value

Jolly Rancher Hard Candy Twists
3 pieces
1

Charm’s Blow Pop
1 junior or regular pop
1

Weight Watchers by Whitman’s Mint Patties
1 piece
1

Tootsie Roll Tootsie Pops
1 regular
1

Weight Watchers by Whitman’s Peanut butter crunch
1 piece
1

Skittles Original Bite Size Candies (fun size)
1 bag
2

Candy corn
1 oz
2

Kellogg’s Rice Krispies Treats
1 bar
2

Jolly Rancher Gummis
9 pieces
2

Jelly Belly Jelly Beans
35 pieces
3

Twizzler’s Cherry Bites
17 pieces
3

Junior Mints
16 pieces
3

Tootsie Roll Tootsie Rolls
12 small
3

Weight Watchers by Whitman’s Caramel drops
7 pieces
3

Originally posted on WeightWatchers.com (http://www.weightwatchers.com/util/art/index_art.aspx?tabnum=1&art_id=536#Story)

HAPPY HALLOWEEN!!!

Day 2 - Back on this Bitch

2009-10-30T19:05:00.000-07:00

It's day two back on program... and it's a bitch. I fell off for a few weeks and now I'm paying for it... withdrawals like a mutha-F'er! I want chocolate, bread, meat... etc. And it doesn't help it's Halloween tomorrow and I've got candy and chocolate in my apartment NOW!

So far so good. I stuck to program yesterday, and today so far... but I don' t know about tomorrow... I think Ross wants to drink tonight. I would rather wait until tomorrow... cuz I'm taking a day off from detoxing.

Anyone dressing up for Halloween? I sent for a French Maid costume on ebay... and never received it... I'm so irritated... so I have to come up with something else. I'm gonna be Candy the Roller Girl... black tank, red lacy hot pants, fish nets, rainbow knee highs and my old roller skates... lol.

If Ross doesn't come for me tonight I might practice some on the skates considering it's been a long while since I last skated.

Tomorrow I'm gonna have a light breakfast and lunch and a nice chile relleno dinner... can't wait... ohh cheese how I love you! Might make one of the brownie recipes I post this week.

Well, I've better go get ready. I wish you all a safe and Happy Halloween... and if you celebrate Dia De Los Muertos... may you be blessed with a visit!

Chocolate Zucchini Brownies - Vegan

2009-10-29T21:53:00.000-07:00

Mix in large bowl:
2 - 2 1/2 cups grated zucchini
1/2 cup ripe mushed banana (about 1 medium, if I don't have enough I add applesauce)
1 T water
2 tsp vanilla
Mix separately:
2 cups flour (I use 1 cup whole wheat, 1 cup unbleached white)
1 1/2 tsp baking soda
1/2 tsp salt
1/3 cup cocoa powder
2/3 cup sugar (more if you like it sweeter)

Fold dry ingredients into wet, batter will be stiff. Bake in nonstick oblong brownie pan (mine I think is 7x13 or so) at 350º, 25-35 minutes til toothpick comes out clean (mine is always done in 25 minutes but I have a heavy pan that cooks fast).

*not sure how many servings, I used 18
86 cal, 2 gm Fiber, Trace Total Fat for 18 Servings

1.5 Points Per Serving*

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Guess Who's Back?

2009-10-28T13:18:00.001-07:00

Guess who's back to blogging... I hope I still have some readers. I'm sorry for the saturation of recipes... it's busy around here. I don't really know why or doing what, not much has changed. I guess spending more time caring for my mother and Vi with her numerous programs she's involved in. I haven't had much computer time... oh duh, I've been exercising... lol.

September 23rd, I hit my all time low of 160.6! Only 2 pound away from my 33 by 33... I got excited and lost control. I've been up and down since. I'm not sure where I am now... the last I was at Weight Watchers I was 166.something.

I haven't been exercising like I should be... I was running outside but the weather changing has causes me a case of the lazies... along with not exercising and not feeling on program sweets and fatty foods have snuck back in.

I'm not sure where I am right now as far as weight. I'm assuming still under 170 but def not at 160!

Money's a little tight right now so I've had to cut Weight Watcher's out for a few weeks... I did some side work for a doctor - so I'll be getting a small check soon, just enough to pay for a month of Weight Watchers and a month at the gym... after that I should all good financially.

The check should be here any time soon... but until then I'll be on program on my own, and exercising outside in the cold. I've come too long of a way to back petal all the way back up. I'm taking control again.

Tomorrow morning I'll be jumping on my unreliable scale and going from there... I can do this! We can do this... who is having trouble right now and is ready to get pumped and restarted?! Let's do this we totally can!

I'll be counting my points and eating food from The Fat Smash Diet. I'm going to KICK ASS again.

Time to start up the daily STARS again. With the holidays coming around I'll be taking some days off... off for sure from eating Fat Smash Diet foods... not sure if off points. I think I'm going to try to stay on points, we don't want to get too crazy, and we want to start 2010 on the right track.

Here's what I'm planning off:

October 31, 2009 - Halloween
November 1, 2009 - Dia De Los Muertos
November 2, 2009 - Dia De Los Muertos
November 26, 2009 - Thanksgiving Day
November 27, 2009 - Day After Thanksgiving
December 24, 2009 - Christmas Eve
December 25, 2009 - Christmas Day
December 26, 2009 - Day After Christmas

I have two Dia De Los Muertos holidays on there, many people don't know it but Dia De Los Muerto's is actually a two day celebration one day is mourning for the adults and another day is mourning for the children... I also included the days after Thanksgiving and Christmas... because... well I'm being realistic! lol. I'm cooking both days and know I'll have leftovers, I want to allow myself at least one day to enjoy the leftover goodness!
So tomorrow's the day - restarting... who's on board with me?

Bamboozlers

2009-10-27T23:59:00.000-07:00

4 Points Per Serving

1 cup all-purpose flour
3/4 cup packed light brown sugar
1/4 cup unsweetened cocoa powder
1 egg
2 egg whites
5 tablespoons margarine, melted
1/4 cup skim milk
1/4 cup honey
1 teaspoon vanilla
2 tablespoons semisweet chocolate chips
2 tablespoons coarsely chopped walnuts
powdered sugar (optional)

1. Preheat oven to 350º. Grease and flour 8-inch square baking pan; set aside. Combine flour, brown sugar and cocoa in medium bowl. Blend together egg, egg whites, margarine, milk, honey, and vanilla in medium bowl. Add to flour mixture; mix well. Pour into prepared baking pan; sprinkle with chocolate chips and walnuts. 2. Bake brownies until they spring back when lightly touched in center, about 30 minutes. Cool completely in pan on wire rack. Sprinkle with powdered sugar just before serving.
Serves 12
Peanutters: substitute peanut butter for chocolate chips and peanuts for walnuts.
Brown Sundaes: Top each brownie with a scoop of vanilla nonfat frozen yogurt and 2 tablespoons nonfat chocolate or caramel sauce.

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Dark Moist Delishous Brownies Vegan

2009-10-26T23:59:00.001-07:00

2.5 Points Per Serving

1/2 cup unsweetened cocoa powder
1/2 cup flour
1/4 cup whole wheat pastry flour
1 1/2 cups sugar
2 each powdered egg substitute
1/2 cup applesauce
1 teaspoon baking powder
1/2 teaspoon salt
1 teaspoon vanilla
1/2 tablespoon coconut extract
1/2 tablespoon almond extract
1 tablespoon peanut butter

Warm extracts. Blend in peanut butter. Add tsp. water, if necessary to make smooth. In a separate container, wisk up egg substitute. Wisk in applesauce, and then peanut butter mixture. In separate bowl, combine dry ingredients. Add liquid mixture and wisk/stir. Pour into 8 x 8 pan that has been sprayed and floured. Bake at 350 º. F., for 35 to 40 minutes.
Serves 12
Nutrition (per serving): 120 calories Saturated fat 0 g Total Fat 1 g (7% of calories) Protein 1 g (5% of calories) Carbohydrates 26 g (88% of calories) Cholesterol 0 mg Sodium 116 mg Fiber 1 g Iron 0 mg Vitamin A 2 IU Vitamin C 0 mg Alcohol 0 g

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Junior Mint Brownies

2009-10-25T23:59:00.000-07:00

3 Points Per Serving

Cooking spray
1/4 cup butter or stick margarine
32 (about 3 ounces) creamy, small-size mints in pure chocolate (such as Junior Mints)
1 cup all purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white

Preheat oven to 350º. Coat bottom of an 8 inch square baking pan with cooking spray. Combine butter and mints in a 2 cup glass measure; microwave at HIGH 30 seconds or until soft. Stir until smooth, and set aside. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, soda, and salt in a bowl. Combine sugar, cocoa, egg, and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan. Bake at 350º for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack.

NOTE: Two large (1.5 ounce) mints or 6 miniature chocolate-covered peppermint patties (such as York) may be substituted for 32 junior mints.
Makes 16 Brownies

SERVING SIZE: 1 brownie

PER SERVING: 121 Calories, 2.1 g Protein, 0.2 g Total Fiber, 3.9 g Total Fat, 19.5 g Carbohydrate, 81 mg Sodium, 14 mg Cholesterol

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Low-Fat Dark Fudgy Brownies

2009-10-24T23:59:00.000-07:00

4 Points Per Serving

1/2 tsp. instant coffee powder
1-1/4 tsps. hot water
1-2/3 cs. confectioners sugar
2/3 c. flour
1/4 c. cocoa
3/4 tsp. baking. powder
1-1/2 ozs. unsweetened chocolate
2 tbsps.+ 2 tsps.veg. oil
1 tsp. unsalted butter
2 tbsps. light corn syrup
2 tsps. vanilla extract
2 large egg whites

Preheat oven 350º. Line 8" square pan with foil. Spray with vegetable oil. Combine coffee & water stir till dissolved. Sift sugar, flour, cocoa, b. powder and salt in bowl. In med. saucepan combine chocolate, oil & butter, cook over low heat till melted and smooth. Remove from heat stir in corn syrup, vanilla & dissolved coffee. Stir in egg whites. Add dry ingredients mix till just blended. Spread in pan. Bake 21-25 minutes till top almost firm. Cut into 12 bars.
Makes 12 bars.

Calories...155...Fat...5 g...Fiber...0 g.

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Low Fat Rocky Road Brownies

2009-10-23T23:59:00.000-07:00

2 Points Per Serving

Sweet indulgence! These taste like heaven, like you are cheating big time and yet there is very little fat in them and not a whole lot of calories. Not bad at all - in fact they are worth saving a few extra calories through the day just to have one for dessert!

4 egg whites whipped
1/2 cup sugar
1 tablespoon vanilla
1/2 cup cocoa powder, sifted
1/2 teaspoon baking powder
1/4 teaspoon salt
1/2 cup flour
1 cup marshmallow creme

Preheat oven at 325º. Prepare a 9 x 13" pan with cooking spray and flour. In a mixing bowl, combine baking powder, cocoa/carob powder, salt, and flour. In another mixing bowl, combine egg whites, sugar, vanilla, and marshmallow creme. Mix dry ingredients with wet ingredients. Bake for 18 minutes.
Makes 8 servings
122.18 Cal (5.72% from Fat, 11.50% from Protein, 82.80% from Carb); 3.73 g Protein; 0.83 g Tot Fat; 0.45 g Sat Fat; 0.26 g Mono Fat; 0.06 g Poly Fat; 26.91 g Carb; 2.00 g Fiber; 26.48 mg Calcium; 1.17 mg Iron; 136.04 mg Sodium; 1.14 IU Vit A; 0.00 mg Vit C; 0.00 mg Cholesterol

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Marble Brownies

2009-10-22T23:59:00.000-07:00

3 Points Per Serving

1 package (20 1/2 ounces) reduced calorie brownie mix
1 package (8 ounces) fat free cream cheese, softened
1/3 cup sugar
1 egg
1/2 teaspoon vanilla
1 cup semi-sweet chocolate chips

Prepare brownie mix as directed on package. Pour into 13 x 9-inch baking pan that has been sprayed with nonstick cooking spray. Beat cream cheese with electric mixer on medium speed until smooth. Add sugar, mixing until blended. Add egg and vanilla; mix just until blended. Pour cream cheese mixture over brownie mixture; cut through batter with knife several times for marble effect. Sprinkle with chips. Bake at 350º for 35 to 40 minutes r until cream cheese mixture is lightly browned. Cool; cut into squares.
Makes 24 quares

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Weight Watchers Brownies

2009-10-21T23:59:00.000-07:00

1.59 Points Per Serving

1/2 cup Egg Beaters 99% egg substitute -- * see note
1 packet hot chocolate powder -- * see note
1/2 cup unsweetened applesauce
2 tablespoons cocoa
1/2 teaspoon baking powder
1/2 teaspoon baking soda
2 packets sweet n low

Put all ingredients in a blender and mix well. Spray 2 mini loaf pans with Pam and pour in batter. Bake at 350º for 18 min. Don't over bake. Should be chewy.
Makes 2 servings.
NOTE: Origional recipe called for chocolate alba and 2 eggs.
Lori's Notes: You can use egg substitute instead of eggs and make it even lower in pts.
NOTES : Per serving: 105.8 cal, 1.1g (8.1%) fat, 3.1g fibre, 515mg sodium, 23.3g carbs, 5g protien

Per serving: 1.59 points

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Almond Fudge Truffles

2009-10-20T23:59:00.000-07:00

1 Point Per Serving

1/2 cup plus 2 tbsp unsweetened cocoa powder
1 cup sifted confectioners sugar
1/2 cup light cream cheese at room temperature
1/2 tsp almond extract

Reserve 2 tablespoons of the cocoa powder on a sheet of waxed paper. In a food processor or in a medium bowl, with an electric mixer on high speed, blend the remaining 1/2 cup cocoa powder, the confectioners sugar, cream cheese and almond extract. Drop by rounded teaspoons onto the reserved cocoa powder, making 24 truffles; roll into balls and refrigerate until firm, 1-2 hours.
Makes 24 servings
PER SERVING: 45 Calories, 1 g Protein, 1 g Total Fiber, 1 g Total Fat, 1 g Saturated Fat, 6 g Carbohydrate, 27 mg Sodium, 2 mg Cholesterol, 10 mg Calcium

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Chocolate Peanut Butter Fudge

2009-10-19T23:59:00.000-07:00

2 Points Per Serving

Cooking spray
1 (14 ounce) can fat-free sweetened condensed skim milk
1 (12 ounce) package reduced fat semisweet chocolate chips
1/3 cup reduced fat chunky peanut butter
1 tablespoon light-colored corn syrup
1 teaspoon vanilla extract

1. Line an 8 inch square baking pan with foil, and coat foil with cooking spray. Set aside. 2. Combine milk and next 3 ingredients in a medium saucepan; cook over low heat until chocolate melts, stirring frequently. Remove from heat; stir in vanilla. Pour chocolate mixture into prepared pan, spreading evenly. Cover and chill at least 2 hours. Lift foil from pan, and turn fudge out onto a cutting board. Cut into 36 squares.
Store between layers of wax paper in an airtight container in refrigerator.
Yield: 36 servings.
Calories: 85, Fat: 2.2 grams, Fiber: 0.1grams

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes)

Never-Fail Fudge

2009-10-18T23:59:00.000-07:00

1 Point Per Serving

Okay, this isn't really low in fat or calories, but man oh man you have to have a little bit of chocolate in your life now and again. This is FANTASTIC and it is about 35% less in calories and 50% less in fat then regular fudge!

2/3 cup evaporated skim milk
1 2/3 cups sugar
1 1/2 cups miniature marshmallows
1 1/2 cups Hershey's lower fat chocolate chips
1 teaspoon vanilla
1/2 cup chopped walnuts (optional)
Pinch of salt

Combine the evaporated milk with sugar in a medium saucepan and heat to boiling. Cook 5 minutes over medium heat, stirring constantly. Remove from heat. Add remaining ingredients, stirring until the marshmallows are melted. Pour into a greased 8- or 9-inch square pan. Allow to cool completely before cutting into squares.

Makes 64 1-inch squares.

Serving size: 1 square.

(The analysis on this isn't quite correct - I do not have the information for the lower fat chocolate chips so this is using the regular semi-sweet ones.)

52.52 Cal (29.50% from Fat, 4.55% from Protein, 66.00% from Carb); 0.64 g Protein; 1.84 g Tot Fat; 9.28 g Carb; 0.30 g Fiber; 9.75 mg Calcium; 0.18 mg Iron; 4.15 mg Sodium; 14.25 IU Vit A; 0.06 mg Vit C; 0.10 mg Cholesterol

Sugar Free Fudge

2009-10-17T23:59:00.000-07:00

1 Point Per Serving

1/4 cup reduced-calorie margarine
2 ounces unsweetened Chocolate
8 ounces light Cream Cheese -- 1 package
24 packets Equal sweetener
1 teaspoon Vanilla extract
1/2 cup chopped walnuts

Melt Margarine over low heat. Add Chocolate and stir just until melted. Remove from heat stir in sweetner and vanilla. Combine chocolate mixture with cream cheese and beat until smooth. Stir in nuts and spread mixture into a lightly greased 8 inch square pan. Refrigerate until firm. Cut into 1 inch squares. Store in Refrigerator.

Makes 64 squares of fudge.

NOTES : Per piece: 18.9 cal, 1.6g fat, 0.2g fibre, 19mg sodium Per piece: 0.47 points Per ( 2 piece ) serving: 0.94 points

Borrowed from WW Recipes (http://www.angelfire.com/journal/wwrecipes/sugar1.htm)

Tuna Noodle Casserole

2009-10-16T23:59:00.000-07:00

Makes 8 servings

POINTS value per serving: 5

Ingredients

3 cups fat-free milk
2 Tbsp all-purpose flour
2 Tbsp Dijon mustard
2 Tbsp Worcestershire sauce
1 tsp dried dill
1/2 tsp freshly ground black pepper
1/4 tsp salt
Two 10-oz. bags frozen mixed vegetables, thawed
Two 6-oz. can tuna packed in water, drained
8 oz dried whole wheat noodles, cooked according to package instructions and drained
2 oz Parmigiano-Reggiano, grated (about 1/2 cup)

Instructions

Position the rack in the center of the oven and preheat the oven to
350°F.
Whisk the milk and flour in a large saucepan over medium heat until simmering and thickened.
Whisk in the mustard, Worcestershire, dill, pepper and salt. Then stir in the vegetables, tuna, noodles and cheese. Pour into a 2-quart round or oblong casserole.
Bake until bubbling and lightly browned, about 40 minutes. Let stand 10 minutes at room temperature before serving.

Pasta-Free Vegetable Lasagna

2009-10-15T23:59:00.000-07:00

Makes 6 servings

POINTS value per serving: 3

Ingredients

3 large zucchini
Nonstick cooking spray
1 Tbsp salt
1 small onion, finely chopped
2 garlic cloves, minced
12 oz cremini or white button mushrooms, chopped
3 cups chopped fresh tomato (about 3 large beefsteak tomatoes)
2 Tbsp minced basil leaves or 1 tablespoon dried basil
2 tsp minced oregano leaves or 1 teaspoon dried oregano
1/4 tsp grated or ground nutmeg
1/4 tsp freshly ground black pepper
1 pound fat-free Mozzarella, shredded*

Instructions

Slice the zucchini lengthwise into 1/8-inch thick strips. Place in a bowl and salt generously, tossing once or twice to coat well. Lay strips on paper towels on your work surface. Set aside 1 hour.
Meanwhile, spray a large saucepan with nonstick spray and set over medium heat. Add the onion; cook, stirring often, until softened, about 2 minutes. Add garlic; cook 20 seconds.
Add the mushrooms; cook, stirring often, until they give off their liquid and it reduces to a glaze, about 7 minutes.
Stir in the tomatoes, basil, oregano, nutmeg and pepper. Cook, stirring occasionally, until the tomatoes start to break down and the sauce thickens, about 25 minutes.
Position the rack in the center of the oven and preheat the oven to 350°F.
Blot any moisture off the zucchini strips with paper towels. Use one third of the zucchini strips to line the bottom of a 9 x 13-inch baking pan, laying them lengthwise like you would lasagna noodles. Top evenly with one third of the sauce, then one third of the shredded cheese. Place half the remaining zucchini strips on top, as before, then top evenly with half the remaining sauce and half the remaining cheese. Repeat this process one more time: using the remaining zucchini, remaining sauce, and remaining cheese.
Bake, uncovered, until bubbling, about 45 minutes. Let stand at room temperature for 10 minutes before serving.

Five Things To Do with Picadillo

2009-10-14T23:59:00.000-07:00

Lettuce Wraps
Pull off large leaves of Boston or Bibb lettuce. Wash and pat dry. Place 1/4 cup picadillo in the center of each; top with thinly sliced celery, seeded and diced green bell pepper, and 2 teaspoons fat-free sour cream. Roll the leaves closed to serve.

Spicy Enchiladas
Fill medium size, fat-free flour tortillas with 1/4 cup picadillo and 1 tablespoon low-fat cheddar. Roll closed, and place seam side down in a baking dish sprayed with nonstick spray. Cover with canned salsa verde and bake in a preheated 300ºF oven until warmed through, about 25 minutes.

Instant, Spicy Meat Sauce for Pasta
Mix equal parts Picadillo and canned crushed tomatoes in a large saucepan. Heat until simmering over medium heat. Serve over cooked and drained soba noodles or whole wheat pasta.

Easy, Creamy Sloppy Joes
Mix 1 1/2 cups picadillo with 3 tablespoons reduced-sodium canned tomato soup and 3 tablespoons fat-free milk in a large saucepan. Heat on medium high until simmering. Serve on whole-wheat buns with pickle relish on the side.

Quick Steamed Dumplings
Lay round wonton wrapper on work surface and place 2 teaspoons of picadillo in center of wrapper. Wet the rim of the wonton wrapper with water, fold in half, and seal closed into a half-moon, pressing the edge to make sure it stays shut. Make as many as desired, then place in a nonstick-sprayed vegetable steamer or bamboo steamer set over simmering water. Cover and steam 10 minutes or until the wrapper is tender. Serve with salsa as a dip or garnish.

Oven-Fried Dumplings
Preheat oven to 400°F. Lightly coat a baking sheet with cooking spray. Place wonton wrappers on prepared baking sheet and place 2 teaspoons of picadillo in center of wrapper. Wet the rim of the wonton wrapper with water, fold in half, and seal closed into a half-moon, pressing the edge to make sure it stays shut. Make as many as desired. Coat tops of wontons with cooking spray and bake, flipping once, about 3 minutes per side. If wontons are not crispy enough, cook for 1 to 2 minutes more.

Picadillo

2009-10-13T23:59:00.000-07:00

Makes 6 servings

POINTS® value | 3 per serving

Ingredients

Nonstick spray
1 small yellow onion, chopped (about 1/2 cup)
3 medium garlic cloves, minced (about 1 Tbsp)
3/4 pound ground turkey breast
1 Tbsp white wine vinegar
2 hard-boiled egg whites, finely chopped
1/4 cup chopped pitted green olives
1/4 cup chopped golden raisins
1/4 cup chopped parsley leaves
2 Tbsp reduced-sodium tomato paste
1/2 tsp ground cumin
1/2 tsp salt
1/2 tsp freshly ground black pepper
3 dashes hot red pepper sauce

Instructions

Spray a large skillet with nonstick spray and set over medium heat. Add the onion and garlic; cook, stirring often, until softened, about 3 minutes.
Crumble in the turkey; cook, stirring often, until lightly browned and cooked through, about 8 minutes.
Add the vinegar; scrape up any browned bits on the skillet’s bottom. Remove the skillet from the heat and cool 5 minutes.
Stir in the egg whites, olives, raisins, parsley, tomato paste, cumin, salt, pepper and hot red pepper sauce. Serve at once or transfer to a large bowl, cover and refrigerate for up to 3 days.

Serving size: 1/2 cup.

Stuffed Apples

2009-10-12T23:59:00.000-07:00

Makes 4 servings

POINTS value | 5 per apple

Here's a Plan-friendly fall dessert that you can make ahead by letting the apples cool to room temperature.

Ingredients

4 medium baking apples, such as Rome, Cortland or McIntosh
2 tsp lemon juice
10 pitted prunes, finely chopped (5 ounces)
4 Tbsp walnut pieces, finely chopped
3 Tbsp honey
1/2 tsp ground cinnamon
2/3 cup water
1/2 cup freshly squeezed orange juice

Instructions

Position rack in center of oven and preheat oven to 375°F.
Use a melon baller to core the apples; you want to remove the core and seeds, leaving enough room for the stuffing. Start at the top by the stem and scoop down into the flesh, pulling up the core and hollowing out the apple without breaking through the sides or the bottom. Leave at least 1/2 inch apple flesh at the bottom. Rub the lemon juice over the exposed apple flesh.
Mix the prunes, walnuts, honey and cinnamon in a small bowl; stuff a quarter of the mixture into each apple. Set apples in a 9-inch baking dish or other small roasting pan. In a small bowl, whisk together water and orange juice, and pour over the apples.
Bake until soft, basting often with the pan juices, about 1 hour. Cool at least 10 minutes before serving.

Modifications

Store them covered for up to four hours or refrigerate for up to two days. Reheat the apples in a microwave on high for about 25 seconds.

Stuffed Squash

2009-10-11T23:59:00.000-07:00

Makes 4 servings

POINTS® value | 4 per squash half

These savory bundles make an elegant meal, whether for the family or your next dinner party. For the best taste, use freshly grated Parmesan.

Ingredients

2 medium acorn squash
Nonstick cooking spray
8 ounces cremini or white button mushrooms, cleaned and thinly sliced
3 medium scallions, thinly sliced
2 garlic cloves, minced
2 tsp Worcestershire sauce
1/2 tsp dried rosemary
1/2 tsp rubbed sage
1/2 tsp dried thyme
1/2 tsp ground black pepper
1 1/2 cups cooked brown rice
1/4 cup grated Parmesan cheese
3 Tbsp dry vermouth or dry white wine

Instructions

Position the rack in the center of the oven and preheat oven to 375°F.
Split the squash in half, stem to bottom, and scoop out the seeds. Spray a baking sheet with nonstick cooking spray and place the squash on it cut side down. Bake until tender, about 50 minutes.
Meanwhile, spray a large skillet with nonstick cooking spray and set over medium heat. Add the mushrooms, scallions and garlic, and cook, stirring frequently, until the mushrooms give off their liquid, about 4 minutes.
Stir in the Worcestershire sauce, rosemary, sage, thyme and pepper. Cook 1 minute.
Remove pan from heat and stir in the rice, cheese and vermouth or wine.
Once the squash are fork-tender, turn them cut side up and fill each with a quarter of the rice mixture. Bake until warmed through, about 10 minutes.

Tofu and Vegetable Stir-Fry

2009-10-10T23:59:00.000-07:00

POINTS® Value: 6
Servings: 4
Preparation Time: 20 min
Cooking Time: 8 min
Level of Difficulty: Easy
Works with Simply Filling

This crisp, colorful stir-fry is a tasty way to eat your vegetables. As seasons change, swap in your favorite, seasonal picks.

Ingredients


	1 spray(s) cooking spray
	1 tsp canola oil
	1 pound(s) extra firm tofu, cut into 1-inch cubes
	4 medium scallion(s), green and white parts, chopped
	1 medium sweet red pepper(s), diced
	1 medium green pepper(s), diced
	2 medium carrot(s), diced
	1 cup(s) cremini mushrooms, or button mushrooms, sliced
	2 Tbsp low-sodium soy sauce
	2 cup(s) cooked brown rice, regular or instant, kept hot

Instructions

Coat a large nonstick skillet or wok with cooking spray; set pan over medium-high heat. Add oil and tofu; stir-fry until tofu is browned on all sides, about 2 minutes.
Add scallions, peppers, carrots and mushrooms; stir-fry until vegetables are tender and mushrooms release their juice, about 3 to 5 minutes. Add soy sauce; stir and cook 1 minute more.
Serve tofu mixture over rice. Yields about 1 1/2 cups stir-fry and 1/2 cup rice per serving.

Pork Chop Dinner with Apple-Cider Sauce

2009-10-09T23:59:00.000-07:00

POINTS® Value: 7
Servings: 4
Preparation Time: 17 min
Cooking Time: 25 min
Level of Difficulty: Moderate

A delicious one-pot meal perfect for a chilly fall or winter evening. Also terrific with sage instead of dill.

Ingredients


	1 pound(s) uncooked red potato(es), baby-size
	3/4 pound(s) savoy cabbage, cut into 3- to 4-inch-wide wedges
	2 tsp canola oil
	1 pound(s) lean boneless pork chop, four 4 oz chops
	2 1/2 Tbsp dill, fresh, chopped, divided (plus extra for garnish)
	3/4 tsp table salt, divided
	1/2 tsp black pepper, freshly ground, divided
	1 medium apple(s), Gala suggested, cored and cut into 12 wedges
	1 1/4 cup(s) canned chicken broth
	1/2 cup(s) apple cider
	2 Tbsp all-purpose flour
	1/4 cup(s) scallion(s), sliced
	1 Tbsp Dijon mustard

Instructions

Fill a large, deep skillet with a small amount of water; set a steamer basket on top and bring to a boil. Steam potatoes until almost tender, about 6 minutes. Add cabbage wedges and steam until potatoes and cabbage are both tender, about 3 to 4 minutes more. Drain and remove potatoes and cabbage to a serving platter; cover to keep warm.
Drain and carefully dry skillet. Heat oil in skillet over medium-high heat. Sprinkle pork with 1 tablespoon dill, 1/2 teaspoon salt and 1/4 teaspoon pepper; gently press to adhere seasonings to pork.
Add pork to skillet and cook, turning once, until golden and just cooked through, about 6 to 7 minutes; remove to serving platter.
Add apples to skillet; sauté 1 minute. Meanwhile, in a small bowl, whisk together broth, cider, flour and remaining 1/4 teaspoon each salt and pepper. Add broth mixture to skillet and bring to a boil; reduce heat and simmer 2 minutes. Stir in scallions; simmer until sauce is slightly thickened and apples are tender, about 1 minute. Remove from heat; whisk in mustard and remaining 1 1/2 tablespoons dill.
Lift apples with a slotted spoon onto platter; spoon sauce over top and garnish with remaining chopped dill or dill sprigs. Yields about 1 pork chop, 3 potatoes, 1 cabbage wedge, 3 apple slices and 1/4 cup sauce per serving.

Notes

Savoy cabbage is a more tender and looser leaf cabbage than regular green cabbage. If you use green cabbage just increase the steaming time by a few minutes.

If you can’t find baby red potatoes, simply cut 1 pound of red potatoes into 12 chunks.

Cheese Grits

2009-10-08T23:59:00.000-07:00

POINTS® Value: 3
Servings: 4
Preparation Time: 5 min
Cooking Time: 15 min
Level of Difficulty: Easy

Grits can't be hurried. Start with stone-ground grits, not instant, and cook slowly, stirring, adding the cheese just before serving. Delicious with scrambled eggs.

Ingredients


	1/2 cup(s) uncooked corn grits, stone-ground
	1/2 cup(s) fat-free evaporated milk, divided
	1/2 tsp table salt, or to taste
	1/8 tsp black pepper, or to taste
	1/2 cup(s) low-fat shredded cheddar cheese, sharp-variety

Instructions

Bring 2 cups of water to a boil in a small pot and slowly stir in grits; reduce heat to medium-low and cook, stirring frequently, for 10 minutes.
Stir in 1/4 cup milk, salt and pepper; reduce heat to low and cook until milk is absorbed and grits thicken slightly, stirring frequently, about 2 minutes.
Stir in remaining 1/4 cup milk; cook, stirring occasionally, until milk is absorbed, about 2 minutes. Remove pot from heat and gradually stir in cheese; serve immediately. Yields about 1/2 cup per serving.

Notes

Sprinkle with salt before serving, if desired.

Brownie Cupcake Bites

2009-10-07T23:59:00.000-07:00

POINTS® Value: 3
Servings: 24
Preparation Time: 12 min
Cooking Time: 14 min
Level of Difficulty: Easy

Halloween treats don't get any cuter. We made these mini so you can pop one in your mouth and still have a little candy.

Ingredients


	21 oz regular brownies, dry mix
	1/2 cup(s) water
	1/2 cup(s) unsweetened applesauce
	2 large egg white(s), lightly beaten
	1 1/2 cup(s) lite whipped topping
	1 1/4 oz candy corn, about 24 pieces

Instructions

Preheat oven to 350ºF. Line 24 mini muffin tin holes with mini cupcake wrappers.
In a large mixing bowl, combine brownie mix, water, applesauce and egg whites. Mix 50 times with a wooden spoon (use 50 strokes); do not under mix. Pour brownie mixture into prepared muffin tins.
Bake cupcakes until a tester inserted in center of a cupcake comes out clean, about 12 minutes. Remove from oven and cool completely; remove cupcakes from pan. Before serving, decorate each cooled cupcake with a tablespoon dollop of whipped topping and 1 piece of candy corn. Yields 1 cupcake per serving.

Notes

If you're not a fan of candy corn, get festive with orange and black sprinkles (could affect POINTS values).