Cold-Weather Cravings

Cold-Weather Cravings

Thanks to Deb Nockerts for this entry!

When the temperature drops, food cravings swing from cool and light to hot, heavy and filling. Salads just don't hit the spot in quite the same way as a pan of baked ziti. But eating wisely doesn't mean that you have to forego all your favorite cold-weather foods. Here's how to fit comfort foods into your healthy-eating plan.

Satisfy Your Cold-Weather Cravings

You've probably heard your Leader or other meetings members mention that brainstorming is a great way to come up with simple solutions; like how you can enjoy mac and cheese on a blustery day and still lose weight. So take a few minutes to brainstorm all your favorite comfort foods—no matter how many POINTS® values you think they contain. Think: meat loaf, pasta bakes, stews, apple pie. Then think of ways that you can make them fit into your plan.

Here are a few suggestions:

• Bake or buy whole-grain breads for a filling and fiber-rich addition to dip in your soup.
• Browse through lightened-up recipes in the new Find & Explore feature of your Plan Manager. Choosing "Winter" under the "Occasion" tab brings up nearly 400 season-appropriate dishes.
• Use the Recipe Builder to figure out how many POINTS values your favorite cold-weather recipes have. Then see how you can reduce them by substituting lighter ingredients such as low-fat or fat-free milk and cheese.
• Check your Meal Ideas for inspiration to whip up something new today.
• Enjoy your favorite high-calorie casseroles, chowders and desserts. Just keep an eye on portion size, and be sure to track the POINTS values in your Food Tracker.

Winter food urges are inevitable. By giving in to them in a low-fat way, you're actually bettering your chances of reaching your weight-loss goals. After all, figuring out a way to eat healthfully for the long haul is vital to achieving lasting weight loss. Satisfaction is a big part of that.

Habits - Do you serve them or do they serve you?

I am your constant companion.
I am your greatest asset or your heaviest burden.
I will push you up to success or down to disappointment.
I am at your command.
Half the things you do might just as well be turned over to me
for I can do them quickly, correctly and profitably.
I am easily managed, just be firm with me.
Those who are great, I have made great.
Those who are failures, I have made failures.
I am not a machine though I work with the precision of a machine and the intelligence of a person.
You can run me for profit or you can run me for ruin.
Show me how you want it done.
Educate me.
Train me.
Lead me.
Reward me.
And I will then...do it automatically.
I am your servant.
Who am I?
I am a Habit.

Author Unknown

Don't Quit!!!

I got the following poem at one of my meetings while I was losing and stuck it on the fridge. It's a great reminder!

DON'T QUIT

When you've eaten too much and can't write it down
And you feel like the biggest failure in town:
When you want to give up just because you gave in
And forget all about being healthy and thin:
so What! You went over your Points or Comfort Zone a bit:
It's you next move that counts..
So don't you quit!!
It's a moment of truth, It's an attitude change.
It's learning the skills to get back in your range:
It's telling yourself "You've done great up till now:
You can take on this challenge and beat it somehow!
It's part of your journey toward reaching your goal.
You're still going to make it, just stay in control.
To stumble and fall is not a disgrace
if you summon the will to get back in the race.
But often the strugglers when losing their grip just throw in the towel and continue to slip
And learn too late when the damage is done
That the race wasn't over and they still could have won.
Lifestyle change can be can be awkward and slow.
But facing each challenge will help you to grow:
Success is failure turned inside out.
It's the silver lining in the cloud of self-doubt. When you are pushed to the brink, just refuse to submit:
If you bite it JUST write it.. But don't you QUIT!
Author unknown

Cake made with Diet Soda???

January is the month with the most birthdays in our family. These cakes are moist and scrumptious. In fact I'll bet if you don't tell your family that it's "adapted" they won't even be able to tell! Top it off with FF Cool Whip and yummy-city.

Happy, happy, happy birthday .... to you and you and you!

Diet Soda Cakes
Serving Size : 12

18 1/4 ounces cake mix -- any flavor(1 box)
10 ounces diet soda -- any flavor
2 egg whites -- slightly beaten, optional but cake
stays together better and is fluffier

Mix the dry cake mix, the diet soda, and the egg whites
until well blended. Pour into a 9 X 13 sprayed pan or
prepared cupcake tins. Bake according to the directions
on cake mix box.

0 g Dietary Fiber; 190 calories; 5 g Fat; 35 g Carb (be sure to double check your specifics)

Other Diet Soda Cake Combinations:

orange cake /diet Mountain Dew
cherry chip cake / A& W diet Cream soda
diet lemon + lemon;
angel or yellow cake/orange diet pop
diet peach with white cake
spice cake/ diet lemon-lime pop
diet ginger ale + white
diet cherry sodas in chocolate cake
Diet cola + devils food or chocolate mix
diet vanilla coke in chocolate cake
devils food cake with diet Vanilla coke
diet root beer with chocolate cake
diet cherry coke with chocolate cake
marble cake + diet cream soda
etc...the possibilities are only limited by your imagination...mmmmm

Frustration!!!

Some days we get so frustrated with ourselves. We doubt our abilities and our willpower fades away. We doubt if we have the knowledge to do what we need to do. We eat because we are bored, scared, frustrated, tired, lonely or any variety of reason we really don't want to actually acknowledge or face.

What to do... what to do!?!

When this happens we need to get centered. Back to the basics. Call in the calvary and any other providers of support and strength we can call on. This is NOT A DIET! This is a lifestyle change and that doesn't mean we throw everything that makes our bodies healthy and feel good to the wayside. NO!

• Call a friend
• Get up and move
• Force yourself to concentrate on something positive
• Make a plan - plan for meals, plan for shopping, plan for exercise
• Pick something - anything - however small and get it DONE. Get the feeling of accomplishment and success so you can feel good about it.
• Move on and start over - the next minute is a brand new minute - no need to wait until tomorrow.
• Pray - fall to your knees and pray.

A dear friend of mine wrote the following prayer and it's awesome:

“O God, you accept and love my prayers

the kind that are like a florist’s arrangement

of perfect cut flowers

each word and sentence chosen and scripted.

But today my prayer is no such bouquet.

But you O God accept and love my prayers

perhaps even more so

the kind that are not prettily arranged and comfortable to see

but are like a single plant violently yanked

by its roots from its bed

and with tears plunked down on your altar

roots, dirt, stem, leaves, blossom, buds and all.

Today my prayer is in sobs and one word sentences

and repetition of the same questions

that cannot be answered.”



Always remember there is a strength within you that waits patiently for you to call upon it.
Be strong my friends.

It's Oatmeal Season!

Looking for a nice, warm, filling breakfast for these cold mornings? I have become an oatmeal lover this past year. It's fast, it fills me up to my comfort zone, it sticks with me for a long time, and there are so many ways you can "snazz" it up so it doesn't get boring, and hooray it's CORE! Here are just a couple ways of "snazzing it" that you are going to just love.

As always be sure to run it through a calculator and double check all points values.

Oatmeal Jumble

Thanks to Mary from my Wednesday At Work Meeting for sharing this gem - it's delicious!

• 1/2 cup uncooked oatmeal
• 1/2 large banana(s), cut up in pieces
• 1/2 cup sugar-free fat-free vanilla yogurt
• 1 Tbsp fat-free skim milk
• 1 Tbsp chopped pecans (Mary uses slivered almonds, I had pecans handy)
  

Stir together and cook in the microwave for about 2 minutes.
Servings: 1 Points: 6 or CORE plus 1 Point



Oatmeal "Snazzers" to stir in...
Unsweetened Applesauce
Cinnamon
Vanilla flavoring
Raspberries
Strawberries
Mangos
Bananas


Oatmeal Pancakes
WW prepackaged Oatmeal (either Strawberries and Cream or Maple Brown Sugar)
1 egg
little skim milk - just enough to make it "batter" consistency

Mix everything together and cook in fry pan sprayed with nonstick spray.

Small Changes Really Make a Big Difference!

I just received this and thought it gives a great perspective on making small changes. A WW Member in Connecticut who’s lost 50 lbs and hit goal in December 2007 wrote it and it’s brilliant! As my friend Deb (my WW leader) always says. . . think progress, not perfection!!

"Success is the sum of small efforts, repeated day in and day out." Robert Collier

That is what we were talking about over the last day or so....make small changes and stick to them. You will be surprised at how soon they will become habits and then turn into a new lifestyle. Did I ever think years ago I would regularly be drinking 4-6 (or more) 20oz bottles of water daily??? Did I ever think I would walk every day during my lunch? Did I ever think I would not want fast food? Did I ever think I would belong to a gym...AND go regularly? Did I ever think I would pass on free food? Did I ever think I could survive without seconds...or thirds? Did I ever think I would learn to forgive myself? Did I ever think I would feel good in my own skin? All of these run through my head and I realize how far I have come and yet it all came from little changes. Did I start the program with doing everything right? Of course not. I had to do it little by little and focus on a few things at a time. Then it all comes together.

There are still things I need to work on and I have been OP since I joined last February. What do I need to learn? Well, a tough one for me...the comfort zone. I still don't base when I am done eating by recognizing I have had enough. It is mostly judging by portions. This will be the next step I work on. But it is just another step in the process. I recall when I had been on program for several months before I even decided to try working the oils in. I didn't want to give up 2 points. I had been successful without doing it, but it was still something I needed to learn. Now, I have no problem with them and I include the points. So, I'd like to say that don't ever feel like you have to do it all at once or you won't succeed. Take small steps and you will get there. Be proud of the little things you do!

Lynda

Next time you feel like you are "going it alone" remember the following Goose Story and then get to a meeting, ask a friend for help and get the encouragement and support you need.

Next
fall, when
you see Geese
heading South for
the Winter, flying along
in V formation, you might
consider what science has dis-
covered as to why they fly that way:
as each bird flaps its wings, it creates an
uplift for the bird immediately following. By
flying in V formation the whole flock adds at least
71% greater flying range than if each bird flew on its own.
When
a goose falls
out of formation,
it suddenly feels the drag
and resistance of trying to go it alone
and quickly gets back into formation to take
advantage of the lifting power of the bird in front.
When
the Head Goose
gets tired, it rotates back
in the wing and another goose flies point.

Geese
honk from behind to
encourage those up front to keep up their speed.

Finally,
and this is important,
when a goose gets sick, or is
wounded by gunshots and falls out
of formation, two other geese fall out with that
goose and follow it down to lend help and protection.
They stay with the fallen goose until it is able to fly, or until
it dies. Only then do they launch out on their own, or with another formation to catch up with their group.

by Dr. Harry Clarke Noyes
ARCS NEWS, Vol. 7, No. 1, January 1992

Fast & Easy Recipes

Dreamsicle Dessert

1 small package sugar free orange Jell-O mix
1 small package fat free/sugar free instant vanilla pudding mix
2 small cans mandarin oranges, drained
1 small container cool whip free

· Dissolve Jell-O in one cup hot water

· Add 1 cup cold water

· Add pudding mix

· Mix well

· Fold in cool whip

· Add fruit

· Chill

2 points per cup

Five Can Soup

1 can Progresso Minnestrone
1 can Italian style stewed tomatoes
1 can mixed vegetables
1 can white corn
1 can black beans

· Open all five cans.

· Dump all contents into a big pot without draining any of them first.

· Heat and eat.

2 points per 1 cup serving

Diet Coke Chicken

2lbs boneless skinless chicken breasts (Can use the frozen tenderloins)
1 - 12oz. can diet Coke
1 cup ketchup
1 green pepper and 1 onion cut into large chunks

1. Mix coke and ketchup in crock pot. Add chicken. Add veggies.

2. Cook on low for several hours.

Can serve over brown rice. Add the points for the rice if you choose to do it that way.
Makes 6 servings at 4 point each (remember that does not include rice) and CORE (even with a serving of brown rice)

Chocolate Peanut Butter Pie

4 Tbsp peanut butter
1 Tbsp honey
1 1/2 cups Kellogg's Rice Krispies
4 serving fat-free sugar-free instant chocolate pudding mix
2 cup 1% low-fat milk

Instructions
Heat peanut butter and honey together in microwave just until they combine easily. Stir in Rice Krispies and press into pie pan that you have sprayed with non-stick spray. Make pudding, let sit until it starts to thicken and then put in the pie shell. Chill for at least 3-4 hrs. Can add a dollop of whipped topping when served.

Makes 6 servings 3 pts each.

Potato Soup

4 cans chicken broth
1-24 oz. pkg O'brien hashbrown
frozen potatoes
1 pkg country gravy mix

Whisk together gravy mix &
broth; add potatoes & simmer!

1 cup = 1 POINT
16 servings

Pineapple Cake

1 Box Angel Food Cake Mix
1 20 oz. can crushed pineapple in own juice

Cook at 350 for 40-45 minutes.

18 squares= 2 points each

Variation: Instead of pineapple, use Comstock No sugar Added Apple Pie Filling and a little cinnamon.

It's simple, refreshing, and light!

Pumpkin Custard Cups

Core Recipe Servings | 8 Preparation Time | 10 min Cooking Time | 20 min Level of Difficulty | Easy desserts | The sweetness of these pumpkin custards is offset by a spiced yogurt topping. Each one comes in its own ramekin for easy portion control.

Ingredients

• 1 pound canned pumpkin, solid, not puree
  
  Custard Seasonings
• 4 large egg(s)
• 4 egg white(s)
• 1/2 cup fat-free skim milk
• 1/2 cup fat-free evaporated milk
• 2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
• 2 tsp vanilla extract
• 1 tsp ground cinnamon,
  
  Topping
• 2 cup plain fat-free yogurt, Greek-variety recommended
• 2 tsp McNeil Nutritionals SPLENDA No Calorie Sweetener
• 1/2 tsp vanilla extract
• 1/2 tsp ground cinnamon
• 1/2 tsp ground nutmeg
• 1/4 tsp ground cloves

Instructions

• Preheat oven to 325ºF.
  
  
• To make custard, spoon pumpkin into a large bowl; whisk in custard seasonings.
  
  
• Place eight 4-ounce ramekins on a rimmed baking sheet; fill each ramekin about 3/4 full with custard. Bake for 20 minutes. Check for doneness by inserting a knife in center of a custard-if it comes out clean, custards are finished. If not, bake for 5 minutes more and check for doneness again; repeat until cooked through. Remove from oven and let cool on a wire rack.
  
  
• Meanwhile, combine topping ingredients in a medium bowl; mix well and set aside.
  
  
• When custards are cool, top each with about 1/4 cup of yogurt mixture and serve. Yields 1 custard per serving.

Notes

You can make the custards one day in advance and store them in the refrigerator. Top with yogurt mixture just before serving.

Wanting to make a New Year Resolution?
Well forget it - most people don't follow through anyway.
I suggest that you

Stop Dieting. Start Living!!
(Thanks Deb!)

Find ways to incorporate a healthy lifestyle into your life! Throughout the coming months, we will focus on this in the meeting room. It's scary. . . but it works. And it's not as tough as you'd think. And when you stop dieting, and start making some common sense decisions, and the weight starts coming off. . . you get confidence!! you get pride!! you get satisfaction! !

Here's some common sense:

Weight is based on the amount of calories eaten and the amount of calories used. To lose weight you need to Eat Less and Move More.

How do I do that?

1. Try to eat less by using a TV dinner divided plate. Use the large section for vegetables and the one small section for fruits and the other for meat.
2. Chew each mouth full of food at least 10 times. Chewing improves digestion, slows down the pace of eating and keeps your facial muscles toned.
3. Drink 12 oz of water right before you eat. The water will help fill your stomach.
4. Pause 20 minutes after eating before getting a second helping. It takes roughly 20 minutes for you to feel full after eating.
5. And my favorite?? Hungry? Grab for some fruit or veggies. Not satisfying enough you say? Then you're really not hungry!! You're really feeding an emotion, so you have no business in the kitchen!! Get out. . . NOW!

Obesity is linked to many diseases: high blood pressure, stroke, heart disease, diabetes, cancer, sleep apnea and arthritis. Losing only 10 lbs can help.

IF I LOST 1 LB. EACH WEEK OF 2008

IF I LOST 1 LB. EACH WEEK OF 2008

By Valentine's Day I'd be 7 lbs. lighter! I’m loving it!

By St. Patrick's Day I'd be 11 lbs. lighter!
With the luck–o-the Irish I'll make my goal.

By Easter I'd be 16 lbs. lighter!
I'd be a cuter bunny.

By Memorial Day I'd be 23 lbs. lighter!
Won't let it rain on my parade.

By Flag Day I'd be 25 lbs. lighter!
Boy, could I wave my flag then.

By Independence Day I'd be 27 lbs. lighter!
That's a neat declaration of independence from overeating!

By Labor Day I'd be 36 lbs. lighter!
What a wonderful reward for all my hard work.

By Columbus Day I'd be 41 lbs. lighter!
What a joy to discover what I can do.

By Halloween I'd be 44 lbs. lighter!
I didn't think I had a ghost of a chance.

By Thanksgiving I'd be 47 lbs. lighter!
I'd have so much to be thankful for.

By Christmas Eve I'd be 51 lbs. lighter!
Talk about being merry.

By New Year's Eve I'd be 52 lbs. lighter!
It's not just a new year, it's a new ME.