Some things I (and maybe you?) need to try to remember, posted by weight watchers.
"Here we address the most common myths that undermine a healthy approach to weight loss — and offer tips to overcome them to achieve success.
- I'll get back on track on Monday/after the holidays/when the sun comes out
There's no day like today. If you slip, just pick up where you left off. Persistence works wonders.
- I shouldn't wear a bathing suit (shorts, a tank top) until I've lost all the weight
People of all different sizes and shapes enjoy sexy clothes. "When you love yourself, you start enjoying life," says Mandel. Seeing yourself through others' eyes in a harsh, critical way "is a surefire way to blow a weight-loss plan," says psychologist Debra Mandel, PhD, author of Healing the Sensitive Heart (Airleaf Publishing, 2005). Instead, she suggests, it's more effective to focus on developing a more loving relationship with your body. A study published in the Journal of Behavioral Medicine (Winter 1998) found that those who started out accepting their bodies were more than twice as likely to lose weight than those who felt dissatisfied or ashamed. Break big goals into smaller ones, and reward yourself along the way. Rather than saying, "I need to lose 25 pounds," say, "I'll buy a new swimsuit, one size smaller."
- The less I eat, the faster I'll lose
Wrong. "The less we eat, the slower our metabolism gets, and the slower we lose the weight," says Mandel. "Deprivation also makes us unhappy and actually causes us to overeat and overindulge." Increasing your caloric restriction in reasonable amounts can increase weight loss, but cutting back to an unrealistic intake will likely backfire. A slow and steady approach — including treating yourself to your favorite foods, in moderation — is your best bet for building a healthy relationship with food and reaching your long-term goals. "
Wednesday, May 18, 2011
Note to self
Thursday, May 5, 2011
soupies
I haven't made either of these, but I want to. Look pretty healthy. And the chicken broth in the first recipe could be easily be changed out for veggie broth for our veggie/vegan buddies.
Serves 4
Print Recipe
Ingredients:
2 tbsp olive oil
1 clove of garlic, minced
2 shallots, finely chopped
1 carrot, peeled and finely chopped
½ cup sun-dried tomatoes in oil (rinsed), chopped
salt/pepper
½ cup dry white wine
1 to 2 cups chicken broth
28 oz. crushed tomatoes (you could double this to serve more)
½ cup pesto (store-bought or see below for my recipe)
Asiago or Parmigiano Reggiano-topping
crusty bread or mozzarella grilled cheese sandwich (I would sprinkle some salt on the cheese for the sandwich)
Pesto: You will most likely have more than the ½ cup that the recipe requires, so use as you please (perhaps layer with the mozzarella cheese toasty).
3 cups basil leaves
½ cup Parmesan
2 cloves of garlic, minced
1/3 cup pine nuts, toasted
½ to 3/4 cup olive oil
Salt/pepper
Pesto: Place all but the olive oil in a food processor. Pulse until combined and then add olive oil and pulse again to desired consistency.
In a medium pot, over medium heat, add olive oil, garlic, shallots, carrot and sun-dried tomatoes. Season with salt/pepper, cook for 5 minutes, until softened. Add the wine and simmer for a few minutes. Add a cup of broth and the crushed tomatoes, heat to a boil. Reduce to a simmer for 5 minutes and it’s at this point that you could add more broth to achieve your desired consistency. Add the pesto and blend (you will need to allow it to cool before blending in a food processor, blender or with a hand blender). Adjust the seasonings, if needed and serve. Top with cheese and serve with bread or my choice, a mozzarella grilled cheese sandwich.
Recipe from : http://thedabble.com/blog/steamy-tomato-and-pesto-soup/
Broccoli Soup adapted from Real Simple
Serves 4
Print Recipe
Ingredients:
1 tbsp olive oil
1 tbsp butter
1 small onion, chopped
dash or two of red pepper flakes
2 cups vegetable broth (plus more to thin if needed)
1 large bunch broccoli, florets roughly chopped, stems peeled and sliced
1 large Russet potato, peeled and cut into bite-sized pieces
coarse salt/freshly ground pepper
various toppings (see above for recommendations)
Heat the oil and butter in a large saucepan over medium heat. Add the onion and a few dashes of red pepper flakes, stirring occasionally until the onion is soft, 5 to 6 minutes.
Add the broth, broccoli, potato, 2 cups broth, salt and pepper. Bring to a boil then reduce the heat to a simmer, cover until the vegetables are tender, 20 to 25 minutes.
In a blender, food processor or with a handheld immersion blender, puree the soup until smooth. Add toppings-recommendations above and serve.
Tomato and Pesto Soup
Serves 4
Print Recipe
Ingredients:
2 tbsp olive oil
1 clove of garlic, minced
2 shallots, finely chopped
1 carrot, peeled and finely chopped
½ cup sun-dried tomatoes in oil (rinsed), chopped
salt/pepper
½ cup dry white wine
1 to 2 cups chicken broth
28 oz. crushed tomatoes (you could double this to serve more)
½ cup pesto (store-bought or see below for my recipe)
Asiago or Parmigiano Reggiano-topping
crusty bread or mozzarella grilled cheese sandwich (I would sprinkle some salt on the cheese for the sandwich)
Pesto: You will most likely have more than the ½ cup that the recipe requires, so use as you please (perhaps layer with the mozzarella cheese toasty).
3 cups basil leaves
½ cup Parmesan
2 cloves of garlic, minced
1/3 cup pine nuts, toasted
½ to 3/4 cup olive oil
Salt/pepper
Pesto: Place all but the olive oil in a food processor. Pulse until combined and then add olive oil and pulse again to desired consistency.
In a medium pot, over medium heat, add olive oil, garlic, shallots, carrot and sun-dried tomatoes. Season with salt/pepper, cook for 5 minutes, until softened. Add the wine and simmer for a few minutes. Add a cup of broth and the crushed tomatoes, heat to a boil. Reduce to a simmer for 5 minutes and it’s at this point that you could add more broth to achieve your desired consistency. Add the pesto and blend (you will need to allow it to cool before blending in a food processor, blender or with a hand blender). Adjust the seasonings, if needed and serve. Top with cheese and serve with bread or my choice, a mozzarella grilled cheese sandwich.
Recipe from : http://thedabble.com/blog/steamy-tomato-and-pesto-soup/
This broccoli soup doesn't look appetizing but it's deceiving.
Broccoli Soup adapted from Real Simple
Serves 4
Print Recipe
Ingredients:
1 tbsp olive oil
1 tbsp butter
1 small onion, chopped
dash or two of red pepper flakes
2 cups vegetable broth (plus more to thin if needed)
1 large bunch broccoli, florets roughly chopped, stems peeled and sliced
1 large Russet potato, peeled and cut into bite-sized pieces
coarse salt/freshly ground pepper
various toppings (see above for recommendations)
Heat the oil and butter in a large saucepan over medium heat. Add the onion and a few dashes of red pepper flakes, stirring occasionally until the onion is soft, 5 to 6 minutes.
Add the broth, broccoli, potato, 2 cups broth, salt and pepper. Bring to a boil then reduce the heat to a simmer, cover until the vegetables are tender, 20 to 25 minutes.
In a blender, food processor or with a handheld immersion blender, puree the soup until smooth. Add toppings-recommendations above and serve.
Saturday, April 30, 2011
Baking as I type- Hot Diggity Dog Cassarole
I picked up a new cookbook today, while stimulating the economy at Target . I picked up the Hungry Girl Cookbook, 300 Under 300. All the recipes are under 300 hundred calories. Some of them are called trios and only consist of three ingredients. Fortunately I happened to have some of the ingredients on hand. What I didn't have, I improvised.
157 calories, 2g fat, 1,040mg sodium, 19g carbs, 2.75g fiber, 2.5g sugars, 17.5g protein
PointsPlus® value 4*for her recipe, you'll have to get the book. :)
My Version
3 hot dogs with 40 calories and 1 gram of fat each (I used the 98 percent fat free Hebrew National)
1 whole wheat thin bun
3/4th cup fat free liquid egg product.
1/4 cup ww reduced fat shredded cheese
a shake of minced onions, salt and pepper
Jumbo Foil Cupcake Liners (4)
Cut up hot dogs, tear up bun and combine all ingredients. Divide amongst the foil cups. Top with a pinch or two of cheese. Bake 25-30 minutes. I even added a few drops of Siracha Sauce to the top of one before putting it in the toaster oven. It was delightful. Points Plus value: 4.
The best part, with the cupcake liners, no dishes to clean up and you only used one bowl to mix everything. Super easy. Plus you can just stick it back in the toaster oven to reheat. They have a whole chapter devoted to hot dogs. I think I love this book.
Tuesday, April 12, 2011
Low Calorie Greek Salad Recipe with Chicken Good lunch idea. And each 3 cup serving has just 4 Points +! Ingredients •12 oz boneless, skinless chicken breasts, cooked and chopped •6 cups chopped romaine lettuce •3 medium tomatoes, chopped •1 medium red onion, chopped •1 medium cucumber, chopped •2/3 cup Kalamata olives, drained and pitted •2/3 cup crumbled fat free feta cheese (Trader Joe’s makes a GREAT one!) •2 tbsp extra-virgin olive oil •1/3 cup fresh squeezed lemon juice •1 tbsp chopped fresh oregano •1 tsp Kosher salt •1/2 tsp freshly ground pepper Instructions 1.In a large bowl, whisk lemon juice, oil, oregano, salt and pepper together. 2.Add remaining ingredients and toss to coat. Cooking time (duration): 15 Entire recipe makes 4 servings Serving size is 3 cups Each serving = 4 Points + PER SERVING: 198 calories; 3g fat; 9 g carbohydrates; 32 g protein; 3 g fiber
Monday, April 11, 2011
Soyrizo Tacos
I made these last friday. Only difference is that I used all the soyrizo (both links) and still only used one potato. It made enough for four people and I had ample to send home and have left overs the next day. According to WW, 2 ounces of the soyrizo is one point. I didn't calculate the points for the potato but it think 1/10 of a russet might be negligable. I used the smaller la tortilla whole wheat tortillas, which are are also one point. Add in Pico de Gallo, fat free sour cream (or vegan substitute) and some fresh salsa, it's a seriously tasty diet friendly meal.
Soy Chorizo and Potato Tacos
Ingredients (use vegan versions):
1 tablespoon olive oil
1 large russet potato, peeled and diced small
1 large onion, diced, divided
salt and pepper, to taste
2 cloves garlic, minced
1 link (about 6 ounces) vegan chorizo
10-12 corn tortillas, warmed
salsa, to serve
lettuce, shredded, to serve
handful cilantro, chopped
Directions:
1. In a large saucepan, heat the olive oil. Add potatoes and 1/2 the onion, and cook until lightly browned. Season with salt and pepper, add about 1/4 cup water, and put a lid on the pan. This will help the potatoes cook faster.
2. In the meantime, in another pan, cook the garlic and other 1/2 the onion until almost soft. Continue cooking over medium heat until all ingredients are hot and browned all over.
3. Season with extra salt and pepper if need be. The sausage is pretty much spiced and flavored so minimal salt is probably best.
4. When the potatoes are tender, add them into the pan of and stir all ingredients to combine. Remove from heat.
5. Spoon mixture onto the warmed corn tortillas and top with homemade salsa, lettuce and cilantro.
I like things hot so I add extra habanero hot sauce on top! They are great for breakfast, lunch or dinner!
Serves: 8, Preparation time: 20 min or so
Soy Chorizo and Potato Tacos
Ingredients (use vegan versions):
1 tablespoon olive oil
1 large russet potato, peeled and diced small
1 large onion, diced, divided
salt and pepper, to taste
2 cloves garlic, minced
1 link (about 6 ounces) vegan chorizo
10-12 corn tortillas, warmed
salsa, to serve
lettuce, shredded, to serve
handful cilantro, chopped
Directions:
1. In a large saucepan, heat the olive oil. Add potatoes and 1/2 the onion, and cook until lightly browned. Season with salt and pepper, add about 1/4 cup water, and put a lid on the pan. This will help the potatoes cook faster.
2. In the meantime, in another pan, cook the garlic and other 1/2 the onion until almost soft. Continue cooking over medium heat until all ingredients are hot and browned all over.
3. Season with extra salt and pepper if need be. The sausage is pretty much spiced and flavored so minimal salt is probably best.
4. When the potatoes are tender, add them into the pan of and stir all ingredients to combine. Remove from heat.
5. Spoon mixture onto the warmed corn tortillas and top with homemade salsa, lettuce and cilantro.
I like things hot so I add extra habanero hot sauce on top! They are great for breakfast, lunch or dinner!
Serves: 8, Preparation time: 20 min or so
Kosher
I'm not Jewish but I think I willmake this when I get back from DC.
Quinoa and Spinach
Course: side dishes
PointsPlus™ Value: 3
Servings: 8
Preparation Time: 12 min
Cooking Time: 25 min
Level of Difficulty: Easy
Quinoa’s delicate flavor pairs well with spinach. Since it’s not an actual grain, it makes an excellent Passover side dish.
Ingredients
1 Tbsp olive oil
1 large onion(s), minced
1 clove(s) garlic clove(s), minced (medium)
1 cup(s) uncooked quinoa, rinsed (or purchase pre-rinsed quinoa)*
2 cup(s) reduced-sodium chicken broth
1/8 tsp black pepper
1/8 tsp crushed red pepper flakes, optional
4 cup(s) spinach, baby leaves, packed, coarsely chopped
1/2 tsp table salt
Instructions
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is tender, about 3 to 5 minutes.
Add quinoa to skillet; cook, stirring frequently, until quinoa starts to turn golden brown, about 2 minutes.
Add broth, black pepper and red pepper flakes to skillet; bring to a boil. Cover skillet and reduce heat to low and simmer for 13 minutes; stir in spinach. Cover skillet and cook until spinach and quinoa are tender and liquid is absorbed, about 3 to 5 minutes; season with salt. Yields about 1/2 cup per serving.
Notes
*To rinse quinoa, place quinoa in a fine wire-mesh sieve. Place in sink and set under cold running water until water runs clear; shake off excess liquid.
Quinoa is available in the grain or natural food section of the supermarket.
To make this recipe pareve, cook the quinoa in vegetable broth or water.
Quinoa and Spinach
Course: side dishes
PointsPlus™ Value: 3
Servings: 8
Preparation Time: 12 min
Cooking Time: 25 min
Level of Difficulty: Easy
Quinoa’s delicate flavor pairs well with spinach. Since it’s not an actual grain, it makes an excellent Passover side dish.
Ingredients
1 Tbsp olive oil
1 large onion(s), minced
1 clove(s) garlic clove(s), minced (medium)
1 cup(s) uncooked quinoa, rinsed (or purchase pre-rinsed quinoa)*
2 cup(s) reduced-sodium chicken broth
1/8 tsp black pepper
1/8 tsp crushed red pepper flakes, optional
4 cup(s) spinach, baby leaves, packed, coarsely chopped
1/2 tsp table salt
Instructions
Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; cook, stirring frequently, until onion is tender, about 3 to 5 minutes.
Add quinoa to skillet; cook, stirring frequently, until quinoa starts to turn golden brown, about 2 minutes.
Add broth, black pepper and red pepper flakes to skillet; bring to a boil. Cover skillet and reduce heat to low and simmer for 13 minutes; stir in spinach. Cover skillet and cook until spinach and quinoa are tender and liquid is absorbed, about 3 to 5 minutes; season with salt. Yields about 1/2 cup per serving.
Notes
*To rinse quinoa, place quinoa in a fine wire-mesh sieve. Place in sink and set under cold running water until water runs clear; shake off excess liquid.
Quinoa is available in the grain or natural food section of the supermarket.
To make this recipe pareve, cook the quinoa in vegetable broth or water.
Serve this straight up with corn chips or alongside grilled pork chops or chicken. If you like a lot of heat, add chipotle chili powder or a fresh jalapeño — or both. Black Bean and Poblano Dip Makes 12 servings PointsPlus™ value 1 per serving Ingredients 2 cups fresh poblano chili, seeded, deveined and chopped 14.5 oz canned black beans, rinsed and drained 1 cup fresh cilantro leaves 1 tsp salt 1 cup chopped scallions 1 cup chopped tomatoes 2 Tbsp fresh lime juice Instructions Combine all ingredients in a food processor or blender; process to desired consistency. Yields about 1/4 cup per serving.
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