How To Get A Flat Tummy
Source: http://regimes.hotexercise.com/aerobics/how-to-get-a-flat-tummy/
All worthwhile fitness routines have a combination of three factors that are essential in getting and maintaining good muscle tone, stamina and a body beautiful.
1. A healthy regulated diet
2. An exercise program that benefits the whole body and not just one or two sets of muscles and ignores others
3. Controlled breathing during the exercise routine
Of course there are other important factors to take into account that are common sense, such as not smoking, taking care over alcohol consumption, no occasional pigging out, not too many late nights etc., but these hints are designed to be of benefit while actually involved in exercising.
Getting that stomach flat and sexy means exercising all the muscles that make up the abdominal group to achieve good hip definition as well as a trim tum.
And ladies, some of these routines will give an added bonus by firming up the thighs and burning off the pockets of fat in the upper legs that lead to cellulite, but more of that later.
Remember that throughout these exercises it is important to tense and to keep tensed the abdominal muscles involved in each routine.
Make definite controlled movements with a slight pause between each phase.
Breath out on every contraction and take a deep breath in as you return to the start position.
Controlled regular rhythmical breathing is so important as it gets essential oxygen into the blood stream to the benefit of those muscles that need it, whatever exercises you are doing.
Finally it is important to achieve a balance between over exerting and becoming excessively tired and not pushing as far as a discomfort level.
Repeat each exercise until you can feel the beginning of muscles fatigue, pause for a short while and move on to the next. That way all the abdominal muscles (abs) will get the benefit.
* Exercise 1
This will benefit the upper abs
Lie flat on the floor with the knees bent, feet flat on the floor, hands behind the head and elbows extended outwards.
Keep your eyes looking forward at the ceiling as you raise your head, neck and shoulders upward, then using the natural abdominal muscles lift your chest and chin towards the area you have been looking at.
Hold for a moment.
Try to only use the abs for this and not the arm muscles and you will find that even though you may have moved only a very few inches the effect to start with can quite tiring.
Slowly return to the prone position and do not forget to control your breathing.
Repeat until you begin to tire.
* Exercise 2
Now for the lower abs
Lie flat on the floor with your hands flat on either side of your head.
Keeping the hands, head and shoulders flat on the floor raise the legs as near to the vertical as you can, keeping them together and straight at all times.
Hold for a count of three and then slowly lower.
Control is important in this exercise so make the movements definite without hurrying.
If you have access to an exercise bench then the exercise is easier to control as you can grasp the edges of the bench to provide more leverage.
This exercise is great for the thighs and you can vary it by extending one leg at a time.
* Exercise 3
Another bonus abs and thigh routine that concentrates on the upper and middle abdominals
Lie flat on the back with the hands behind the head.
Hold the legs together and bending at the knees, raise the legs until the thighs are perpendicular to the floor.
Looking forward and upward lift the chest and head toward that point.
Hold for a definitive moment and lower slowly.
Exercise 4
This exercise is great for defining the waist and hips as it brings into `play the side abs
You will need a bar or straight piece of wood or similar about 4 feet long, a broom handle will do.
Put the bar behind your neck and hold it either side with arms half extended and beyond the shoulders.
With knees slightly bent and feet about a foot apart bend sideways from the waist without moving the lower body and, most importantly, stay upright at all times.
Very slowly return to the upright position and without pause lean to the other side.
Extend the leans either side as far as you can manage comfortably keeping a nice steady controlled slow movement, upright throughout and breathing correctly.
This is not an exercise that requires great effort, just great control so carry on for as long as you can.
Exercise 5
A great exercise but you need some imagination.
You have to find some way of being able to suspend your body off the ground, could be a tree in the garden, an accommodating door frame or, and this is the best, the horizontal bars in your local gym.
Just hang and bring your knees as far as you can up to your chest before returning to the start.
There are many variations from a suspended position all of which can be of benefit to many of the muscle areas of the body.
Experiment, try out your own ideas, and hang in there!
Just remember not to overdue it.
If you strain an abdominal muscle it can take a long time before you can get back to any sort of abdominal exercise routine, apart from the discomfort you will experience day to day.
Toning that tummy will have to take a back seat.
Remember control the breathing, control the movements and control the diet. All things in moderation!
Friday, October 16, 2009
Friday-10/16/09
Breakfast: English muffin, 1 tablespoon natural peanut butter, small banana, low calorie fat free small vanilla yogurt-Dannon Light & Fit. Good stuff. Total cals: 385
Lunch: small amount of Bean thread noodles, 4 oz shrimp, 1 serving firm tofu, 2 chicken bouillon cubes, 1 cilantro cube, 1/2 small packet frozen spinach, 1 medium tomato, 1 tablespoon oyster sauce, salt/pepper, garlic, a small amount of fresh cilantro on top for garnish-it will be like a Noodle soup. I love it. 2 cups plain green tea with sugar free sweetener. Total cals: 400 cals
Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches, 4 saltine crackers Total cals: 175
Dinner: Lean Cuisine Frozen pizza, 2 cups salad with fat free Italian dressing, apple: 505 cals
Total Cals: 1,465
Workout: Gym-1 hour on Incline treadmill-from 3.5-18.5 incline, abs, arms, legs.
That is it. I have to get up really early to be at the hospital tommorrow. I am studying to become a CNA, and am in the clinicals part now. I have to complete 100 hours of caring for patients, and then I graduate, take my test, Insha'Allah pass, then move on to become a Liscensed Vocational Nurse in the next year or two. My long term goal is to become a Registered Nurse. It will take time, I will be in my thirties when it happens... but it's okay. I know people older than me that start their careers.
Ciao for now.
Lunch: small amount of Bean thread noodles, 4 oz shrimp, 1 serving firm tofu, 2 chicken bouillon cubes, 1 cilantro cube, 1/2 small packet frozen spinach, 1 medium tomato, 1 tablespoon oyster sauce, salt/pepper, garlic, a small amount of fresh cilantro on top for garnish-it will be like a Noodle soup. I love it. 2 cups plain green tea with sugar free sweetener. Total cals: 400 cals
Snack: 1/2 cup cottage cheese, 1 serving sugar free peaches, 4 saltine crackers Total cals: 175
Dinner: Lean Cuisine Frozen pizza, 2 cups salad with fat free Italian dressing, apple: 505 cals
Total Cals: 1,465
Workout: Gym-1 hour on Incline treadmill-from 3.5-18.5 incline, abs, arms, legs.
That is it. I have to get up really early to be at the hospital tommorrow. I am studying to become a CNA, and am in the clinicals part now. I have to complete 100 hours of caring for patients, and then I graduate, take my test, Insha'Allah pass, then move on to become a Liscensed Vocational Nurse in the next year or two. My long term goal is to become a Registered Nurse. It will take time, I will be in my thirties when it happens... but it's okay. I know people older than me that start their careers.
Ciao for now.
Thursday, October 15, 2009
Weight Watcher's Points, and the Wendy Diet, and various other Diets
This is the original Wendie Plan description copied from the EZ board....
"The Wendie Plan" in a nutshell...
What is the 'Wendie Plan'?
First of all, let it be known that the Wendie Plan is NOT something different than good old Weight Watchers. Most of the people who regularly visit here are following the WW plan. However, this does not mean that the Wendie Plan can not be easily adapted for people who are using Richard Simmons, and/or counting calories. I suppose even people following a plan such as Atkins could adapt this to their program, however I do not recommend it. The reason is simple. I do not recommend the Atkins program or any other low/no-carb program like that. Why? Because it is not (or SHOULD not) be a lifestyle change, and because it is very dangerous to your health. I cannot advocate any program that would put your health at risk.
The Wendie Plan is very simple. You follow a simple plan of eating. You eat your regular foods that you have on WW. You work within your point range. You drink the water, get some exercise, etc., etc., etc. What is different? You alternate the amount of points you use each day. What could be more simple?
Let us assume for a moment that your point range falls between 22-29 points per day. (This is based on the original 123 plan, not the "Winning Points" plan) WW says that you can eat up to 29 points every day, and still lose weight. Do you? Maybe. Maybe not. Ever notice that on some days you aren't very hungry and on other days you feel you could eat all the points in the universe? After doing extensive research, I have discovered several things that don't always ring true. At this point, if you are someone who has been doing the program and losing a steady 2+ pounds per week, you don't have to read on any further. Your body is doing what it needs to for you to lose weight. If you are struggling to drop a pound, and no matter how hard you have tried the pounds won't shake loose? Read on...this is for you.
First of all, just because you eat within the points you have been assigned, drink all of your water, exercise at least 20 minutes every day, journal till the cows come home... does not mean that you will lose weight. I don't mean to depress you, but it is the truth. We have countless people here, myself included, who can attest to this. They try really hard, but week after week they are struggling to even lose part of a pound. I see it all the time. So... what are they doing wrong?
Oddly enough, they are doing one tiny little thing wrong. It is one tiny, insignificant thing, but it is keeping them from losing weight faster and at a steady rate. The secret to The Wendie Plan is simple. Alternate your points daily. At the start of your week, alternate the number of points you eat daily. Your rhythm of your week should look like this: low/high/low/very high/very low/high/med. high.
For example. If your range allows you to eat between 22-29 points per day:
• Day 1 - 22 points
• Day 2 - 28 points
• Day 3 - 23 points
• Day 4 - 36-39 points
• Day 5 - 22 points
• Day 6 - 29 points
• Day 7 - 27 points
On the WW plan, 22-29 points per day, you will eat between 154 points (low end) 203 points (high end) during the course of the week. On the Wendie Plan, you will eat 190 points during the course of the week. Which falls towards the high end of the range, but not the highest. (Adjust the points to fit your current range).
We have already seen some amazing results using the Wendie Plan. I developed this plan out of sheer frustration. After being on WW for 17 months, and having lost no weight in the last 9 months of program, but being too stubborn to actually quit, I found myself pouring over 17 months of anally kept journals, trying to find the one key which would unlock my door to success. In the first 8 months I was successful. I lost 40 pounds. What happened then to impede my progress? I was still following the program in every way. I was doing everything right, but experiencing no weight loss. Why?
Why, indeed? The most interesting aspect of my journey came at the end of May, 2000. I weighed in on WW and had reached a 40 pound loss. I decided I was close enough to a 50 pound loss and I wanted to reach it by the 4th of July. That was a reachable goal. So I worked even harder. I dropped my points down to 25 per day, and began exercising more. Everyday I was outside walking through parks or in the fitness center hitting the treadmill. At the end of 5 weeks, I had a net gain of 1.2 pounds! Muscle? To some degree, yes. But, as I never began to look like Arnold Schwarztenager, I realized that something had gone terribly wrong. I had "shrunk" a bit, which was to be expected, but still, at the end of 5 weeks, I was heavier. I continued. I worked out everyday, and kept my points down. This has got to work, right? Not necessarily. At the end of the next 5 weeks, I was down exactly 1.2 pounds. So my net loss for the 10 weeks after Memorial Day was zero! I continued to work very hard, and by September, I had played around with the same 3 pounds all summer. Up, down, up, down but never gone for good. In October, I celebrated 1 year of WW, by maintaining my 40 pound loss for four months! What was up with this? I stopped attending WW meetings in October, because first, I was making no headway, and I became so depressed at Monday's weigh-ins that it took until Tuesday afternoon to snap back out of it; and second, I did not get the support I needed through WW. They simply had no answers as to why I was not losing weight even though I was working the program very conscientiously. At the last couple of weigh-ins, when I was going up a pound each week, I got the general impression that my leader felt that I was not really working the program. At that point, I walked out for good.
I tried several things between Halloween and Christmas to shake some pounds loose, but to no avail. I then went back to WW the day after Christmas. It is interesting to note what happened. First, I didn't start the program that first week. I weighed in on Tuesday, and then rather half-heartedly began the program on Friday. When I weighed in on Tuesday, I was down 3.5 pounds! I buckled down and worked very hard on program the next week. I measured everything, exercised, drank my water, and journaled every bite. The following Monday I weighed in and I had GAINED 2 pounds! What is up with that?
It didn't take very long for me to see that going to WW was not going to help me. My body was being incredibly stubborn and was not going to let me lose this weight. Do you see a pattern forming here?
In addition to having 17 months of journals, I also have kept a spreadsheet of my weight losses. I began pouring over my journals and comparing what I did on certain weeks to the amount of weight I lost at the end of that particular week. I made an astonishing discovery.
I have always been a moderate loser. Meaning, I usually lost about a pound a week. Other people may lose 3 pounds a week, but I usually lost a pound, sometimes a little more, sometimes a little less. But I was very consistent in losing. There were some weeks, however, when I did lose more than a pound per week. Interestingly, the weeks I had my biggest losses were weeks when I overate! The weeks were Thanksgiving, Christmas and New Years! Christmas Day I ate 43 points! I lost 4.75 pounds that week! Upon further studies, I discovered something else. Every week that I overate one day, I had larger than average losses! How can that be?
It has long been thought that you have use 3500 calories less than you need in order to lose one pound. I simply don't believe it. I know it is mathematical, and mathematics was never my strongest subject, but science has always been an area in which I have excelled. I believe that our bodies are far more complicated than a simple mathematical formula can describe. The body is like a fireplace. If you build a fire, at first it takes awhile to warm up. You add more fuel and it burns more efficiently. The more fuel you add to it, the hotter it burns. Add less fuel, and it begins to cool down.
Our bodies were built for survival. If you go on a "diet" the body can become uncomfortable. This is especially true if you take so much food away from it that it feels as if it is going to starve. There is a lot of talk about not eating too little. Your body will go into "starvation mode" and you won't lose any weight. Well, to a point, this is true. Your body will lose weight if you starve it, but it won't want to, and it will take the weight from places you don't necessarily want to lose it from. That is why some people who lose a lot of weight look "gaunt", and is far more likely to hear comments like "have you been sick"? as opposed to "You look good!"
Why does "The Wendie Plan" work?
Your body has this wonderful little thermostat inside of it. It regulates everything you do. If you feed it lots of food, it turns the thermostat up and burns it as efficiently as possible. This is why you have been able to eat as much fast food before WW and didn't gain the amount of weight that you should have. Your body became more efficient and was able to burn off much of the excess amount of calories. Otherwise, with the amount of food we porked in pre-WW, we should have been gaining 2-3 pounds per day!
When you go on a "diet" where you dramatically decrease the amount of calories that you consume, your body thinks "Oh-oh, we're going to starve to death here" and immediately turns the thermostat down to conserve energy. After all, your body will do whatever it has to do to ensure that you stay alive. It doesn't know that you don't want to carry those extra pounds around. Unfortunately, I haven't been able to convince my body that I really do want to shed those extra pounds through talking to it.
That is where The Wendie Plan comes in. If I can't get my body to shed the extra pounds by talking to it, then I have to trick it in to letting them go! The Wendie Plan is the trick.
If you are on WW, or even just counting calories, and you stick with a set amount of calories per day, such as 1400 or say, 27 points per day, your body will adjust to that. It will become extremely efficient at using just the amount of calories (energy) that you are giving it. You may lose fairly well at first, but after the first week or so, you will find that your losses may slow ... way... down, and even stop. Isn't it nice to have such an energy efficient body? However, the body isn't extremely fast. If you give it the same amount of food every day, it will adjust itself. But if you change the amount of food it gets every day, it doesn't have time to adjust itself! Which means on that day that you eat 10 points over your highest, it tries to adjust by turning up your thermostat, but it is unable to turn it down for the low points the next day. What you are doing, in essence, is keeping your body guessing. It doesn't have time to adjust the thermostat down, before it needs to turn it back up. What eventually happens is your body will never again feel as though it is going to starve to death, and it will never again try to shut down the thermostat, so you will continue to lose at a more rapid loss. This also means fewer plateaus.
Some people are aghast at the thought of actually eating 10 points over their maximum. I know, its the hardest part for me, too. Again, I just have to plan higher point meals for those days and make sure I actually follow through. If the huge point day isn't done, then the body will not turn the thermostat up high enough. It is all a formula which has to be adhered to high points, as well as low point days. What about exercise points? What about them? I never use them. I just know that I don't plan any big exercise on my low points days. If I am going on an 8 mile hike, I will probably do it on my high or super-high day, so that I can take advantage of the extra fuel to get me through the exercise. I think WW was using the activity points as a carrot to get people to exercise. More activity, more food. I don't believe in that. Eat what your body needs. Exercise plays a good role in this plan, because exercising increases your metabolic rate. (Which turns up the thermostat even more!) So does increased muscle. Arrange your high point days on the days that you exercise. Or better yet, arrange your exercise around your high point days. My high point days usually fall mid-week. But why? It makes more sense to me to have my highest point day fall on Saturday. That is the most likely day that I will be doing an 8 mile hike. Fit this plan into your lifestyle.
My WW leader told us that it isn't what you do for one meal that causes you to gain or lose, it's what you do for 21 meals that makes a difference. What this is telling me is that I have 7 days, 21 meals, and 217 points to use. How I choose to use them over the course of a week is totally up to me. If I choose to have 42 points on Sunday and 24 points on Monday... I am still on program. Even better, I will probably lose some weight. Do not be afraid to have that one high point day. Just as you shouldn't be afraid to have the low point ones. At the end of the week, you will have lost weight.
CheerS! Wendie
Wendie Plan - Beginner's Tips:
The advice listed here was copied from Runner-girl's post on the WW's board
"Plateaus and A Few To Lose"
1. The low-days: You need to really prepare for the low-days-if not you will find yourself hungry. Have low-point food that you LIKE in the house, and a menu in mind. These are great days to also try new, low-point foods and recipes-if you need some ideas, post here or visit community swap, etc. Also, if you are one that needs a snack at night make sure to save a point or two for it-there is nothing worse than being so hungry at 9:00 and nary a point to eat with.
2. The Super High Day (SHD): Yes, its scary, I'll admit it. But I'll say this -you will get used to it, and after a few low days look forward to it. And yes, you really do need to try to eat all those points, to get your metabolism swinging (the whole premise of Wendi). You can approach the SHD 2 main ways:
A. Leave the bulk of your points for a meal out, or old favorite meal, special occasion, etc. But watch out-its still allotted points--some times they will add up quick
B. Add a few extra point to each snack/meal, and focus on healthy, higher-point food that you normally don't want to spend the points on: nuts, cheese, wine (OK, sort of healthy!), peanut butter, fruit smoothies, extra protein...you get the idea. You CAN do an SHD "healthy"-and if all that seems bulky, "drinking points" (OJ, etc) won't be as filling... I will say that the SHD does grow on you after a few weeks. You will either love it or hate it, but it is an essential component of Wendi. I would urge you to sort of plan it out as well.
3.WATER: Drink it-LOTS of it! Water, water, water.
4. Changing Days/How close do I have to stay with this ... The girls that have been able to follow Wendi as close as possible seem to be the ones that have the best loss. Having said that, I know that most of us end up with a "modifed Wendi' despite our best efforts-an extra point here, etc. Try to follow as close as you can, but life happens-do your best. Its best to get a schedule of when the SHD works best for you, and stick with it. However, things come up, and you have to switch. With the switch thing, keep this in mind (and Erin and the others are much better when it comes to this!):
A. Your SHD will be reflected on the scale for a day or two, depending on salt content, etc. It will go down (yes, it will go down!), but because of this you don't want that close to WI. Alot of us have our WI the early am of our SHD, that might work for you as well.
B. You need to keep a very low day the day before and the day after the SHD. If it was an "unexpected SHD", then try to keep it low for maybe two days afterwards, or get in some extra exercise, etc. Switching days are tough so if you need help, just post.
5. APs/Exercise: You have already probably seen much on the board about this-we are still experimenting with this, but we urge you to err on the "eating an extra point side". Right now our current recommendation is: eat all AP's on the low days, half your APs on the high days if you earn 4 or more, and "up to you, a point at a time" on the SHD. We strongly encourage you to save your harder workouts for your higher days, and to rest/ease up on your low days. Just like with Wendi, going "hi-low" should benefit you with exercise as well (something I have to remind myself!).
6. Post I know not all of you get a chance to post, but please feel free to ask questions, vent, get advice, etc. Also, please spread the word! I never get time to venture to the other boards, so if you see someone stuck, refer them here. For some Wendi is a real life-saver! If we don't get to your post, post again! We try and all the girls can answer questions and are the best, not just Wendigirl and I. We are not experts, we're just trying to help!! :)
Lastly, Wendi is not for everyone, and not everyone on the board does not do it (though it can seem like it!). We want to support you, Wendi or not. Also, Wendi isn't going to make you drop 10 pounds tomorrow-it's weight loss, and sometimes despite our best efforts we see no loss, or even a tiny gain. But I can say that most girls finally get off their plauteau, etc. Well! If this did not answer your questions, again, post back. I wish you the best!
Welcome to Wendi!!!!!! Runner-girl
Find your normal Weight Watcher POINTS TARGET and then view below it the modified Wendie Plan POINTS RANGE: You should schedule your SHD as FAR away from your weigh in day as possible, due to the fact that you may notice a slight gain the day after your SHD (which WILL go away)
POINTS TARGET - 20 (Weigh Less than 150 lbs)
• Day 1 - 20 points
• Day 2 - 25 points
• Day 3 - 21 points
• Day 4 - 35 points Super High Day (SHD)
• Day 5 - 20 points
• Day 6 - 24 points
• Day 7 - 22 points
POINTS TARGET - 22 (Weigh 150 -174 lbs)
• Day 1 - 22 points
• Day 2 - 27 points
• Day 3 - 23 points
• Day 4 - 37 points Super High Day (SHD)
• Day 5 - 22 points
• Day 6 - 26 points
• Day 7 - 24 points
POINTS TARGET - 24 (Weigh 175 - 199 lbs)
• Day 1 - 24 points
• Day 2 - 29 points
• Day 3 - 25 points
• Day 4 - 39 points Super High Day (SHD)
• Day 5 - 24 points
• Day 6 - 28 points
• Day 7 - 26 points
POINTS TARGET - 26 (Weigh 200 - 224 lbs)
• Day 1 - 26 points
• Day 2 - 31 points
• Day 3 - 27 points
• Day 4 - 41 points Super High Day (SHD)
• Day 5 - 26 points
• Day 6 - 30 points
• Day 7 - 28 points
POINTS TARGET - 28 (Weigh 225 - 249 lbs)
• Day 1 - 28 points
• Day 2 - 33 points
• Day 3 - 29 points
• Day 4 - 43 points Super High Day (SHD)
• Day 5 - 28 points
• Day 6 - 32 points
• Day 7 - 30 points
POINTS TARGET - 30 (Weigh 250 - 274 lbs)
• Day 1 - 30 points
• Day 2 - 35 points
• Day 3 - 31 points
• Day 4 - 45 points Super High Day (SHD)
• Day 5 - 30 points
• Day 6 - 34 points
• Day 7 - 32 points
POINTS TARGET - 31 (Weigh 275 - 299 lbs)
• Day 1 - 31 points
• Day 2 - 36 points
• Day 3 - 32 points
• Day 4 - 46 points Super High Day (SHD)
• Day 5 - 31 points
• Day 6 - 35 points
• Day 7 - 33 points
POINTS TARGET - 32 (Weigh 300 - 324 lbs)
• Day 1 - 32 points
• Day 2 - 37 points
• Day 3 - 33 points
• Day 4 - 47 points Super High Day (SHD)
• Day 5 - 32 points
• Day 6 - 36 points
• Day 7 - 34 points
POINTS TARGET - 33 (Weigh 325 - 349 lbs)
• Day 1 - 33 points
• Day 2 - 38 points
• Day 3 - 34 points
• Day 4 - 48 points Super High Day (SHD)
• Day 5 - 33 points
• Day 6 - 37 points
• Day 7 - 35 points
POINTS TARGET - 34 (Weigh more than 350 lbs)
• Day 1 - 34 points
• Day 2 - 39 points
• Day 3 - 35 points
• Day 4 - 49 points Super High Day (SHD)
• Day 5 - 34 points
• Day 6 - 38 points
• Day 7 - 36 points
TIP: To get point ranges for foods, go to www.dwlz.com, OR you can figure that 50 calories equals about a point-more or less. That is how I figure it. Get a calorie book, figure out what you want to eat, and say every 50 calories is 1 point. Good luck.
Wendie Plan & Activity Points
The advice and suggestions written here were authored by Wendigirl
There have been a lot of questions about whether to eat Activity Points earned while doing the Wendie Plan. While we are not experts on this subject and all of us are struggling together to come up with the right mix of Activity Points earned and Activity Points eaten this is the recommendation we are making to people at this time: Low Days:
Eat ALL Activity Points earned on Low Days.
Example: 18 Point Day 5 Activity Points Earned 23 Total Points - Should Be Eaten
High Days:
If you earn 4 or more Activity Points a day, you should be eating 1/2 of your Activity Points.
Example: 23 Point day 5 Activity Points Earned *3 Activity Points Eaten 26 Total Points - Should Be Eaten
* Round Activity Points up to the next whole number
Super High Day:
Unless you are feeling hungry, you should not eat the Activity Points on your Super High Day. This day is high enough without eating the Activity Points. If you are feeling hungry, go ahead and eat 1/2 of your Activity Points. On this day - Let Your Body Be Your Guide.
Example: 33 Point Day 6 Activty Points Earned 3 Activity Points Eaten 36 Total Points Eaten - Only If Hungry
The whole point is to keep your body out of starvation mode. This past week we put a challenge out to anybody doing the Wendie Plan. We asked the ladies to eat some or all of their Activity Points for 1 week. The results that have been coming in show that people are losing weight when they eat some or all of their Activity Points.
We know that everybody is different and that there isn't one sure formula for everyone, so this is the best formula we have come up with at this time.
We hope this will help everyone continue to be successful on the Wendie Plan and on their weight loss journey with Weight Watchers.
Source: http://www.angelfire.com/crazy4/ahealthylifestyle/WendiePlan.html
And.. Various "Other" Diets: http://www.3fatchicks.com/forum/#diet-central
"The Wendie Plan" in a nutshell...
What is the 'Wendie Plan'?
First of all, let it be known that the Wendie Plan is NOT something different than good old Weight Watchers. Most of the people who regularly visit here are following the WW plan. However, this does not mean that the Wendie Plan can not be easily adapted for people who are using Richard Simmons, and/or counting calories. I suppose even people following a plan such as Atkins could adapt this to their program, however I do not recommend it. The reason is simple. I do not recommend the Atkins program or any other low/no-carb program like that. Why? Because it is not (or SHOULD not) be a lifestyle change, and because it is very dangerous to your health. I cannot advocate any program that would put your health at risk.
The Wendie Plan is very simple. You follow a simple plan of eating. You eat your regular foods that you have on WW. You work within your point range. You drink the water, get some exercise, etc., etc., etc. What is different? You alternate the amount of points you use each day. What could be more simple?
Let us assume for a moment that your point range falls between 22-29 points per day. (This is based on the original 123 plan, not the "Winning Points" plan) WW says that you can eat up to 29 points every day, and still lose weight. Do you? Maybe. Maybe not. Ever notice that on some days you aren't very hungry and on other days you feel you could eat all the points in the universe? After doing extensive research, I have discovered several things that don't always ring true. At this point, if you are someone who has been doing the program and losing a steady 2+ pounds per week, you don't have to read on any further. Your body is doing what it needs to for you to lose weight. If you are struggling to drop a pound, and no matter how hard you have tried the pounds won't shake loose? Read on...this is for you.
First of all, just because you eat within the points you have been assigned, drink all of your water, exercise at least 20 minutes every day, journal till the cows come home... does not mean that you will lose weight. I don't mean to depress you, but it is the truth. We have countless people here, myself included, who can attest to this. They try really hard, but week after week they are struggling to even lose part of a pound. I see it all the time. So... what are they doing wrong?
Oddly enough, they are doing one tiny little thing wrong. It is one tiny, insignificant thing, but it is keeping them from losing weight faster and at a steady rate. The secret to The Wendie Plan is simple. Alternate your points daily. At the start of your week, alternate the number of points you eat daily. Your rhythm of your week should look like this: low/high/low/very high/very low/high/med. high.
For example. If your range allows you to eat between 22-29 points per day:
• Day 1 - 22 points
• Day 2 - 28 points
• Day 3 - 23 points
• Day 4 - 36-39 points
• Day 5 - 22 points
• Day 6 - 29 points
• Day 7 - 27 points
On the WW plan, 22-29 points per day, you will eat between 154 points (low end) 203 points (high end) during the course of the week. On the Wendie Plan, you will eat 190 points during the course of the week. Which falls towards the high end of the range, but not the highest. (Adjust the points to fit your current range).
We have already seen some amazing results using the Wendie Plan. I developed this plan out of sheer frustration. After being on WW for 17 months, and having lost no weight in the last 9 months of program, but being too stubborn to actually quit, I found myself pouring over 17 months of anally kept journals, trying to find the one key which would unlock my door to success. In the first 8 months I was successful. I lost 40 pounds. What happened then to impede my progress? I was still following the program in every way. I was doing everything right, but experiencing no weight loss. Why?
Why, indeed? The most interesting aspect of my journey came at the end of May, 2000. I weighed in on WW and had reached a 40 pound loss. I decided I was close enough to a 50 pound loss and I wanted to reach it by the 4th of July. That was a reachable goal. So I worked even harder. I dropped my points down to 25 per day, and began exercising more. Everyday I was outside walking through parks or in the fitness center hitting the treadmill. At the end of 5 weeks, I had a net gain of 1.2 pounds! Muscle? To some degree, yes. But, as I never began to look like Arnold Schwarztenager, I realized that something had gone terribly wrong. I had "shrunk" a bit, which was to be expected, but still, at the end of 5 weeks, I was heavier. I continued. I worked out everyday, and kept my points down. This has got to work, right? Not necessarily. At the end of the next 5 weeks, I was down exactly 1.2 pounds. So my net loss for the 10 weeks after Memorial Day was zero! I continued to work very hard, and by September, I had played around with the same 3 pounds all summer. Up, down, up, down but never gone for good. In October, I celebrated 1 year of WW, by maintaining my 40 pound loss for four months! What was up with this? I stopped attending WW meetings in October, because first, I was making no headway, and I became so depressed at Monday's weigh-ins that it took until Tuesday afternoon to snap back out of it; and second, I did not get the support I needed through WW. They simply had no answers as to why I was not losing weight even though I was working the program very conscientiously. At the last couple of weigh-ins, when I was going up a pound each week, I got the general impression that my leader felt that I was not really working the program. At that point, I walked out for good.
I tried several things between Halloween and Christmas to shake some pounds loose, but to no avail. I then went back to WW the day after Christmas. It is interesting to note what happened. First, I didn't start the program that first week. I weighed in on Tuesday, and then rather half-heartedly began the program on Friday. When I weighed in on Tuesday, I was down 3.5 pounds! I buckled down and worked very hard on program the next week. I measured everything, exercised, drank my water, and journaled every bite. The following Monday I weighed in and I had GAINED 2 pounds! What is up with that?
It didn't take very long for me to see that going to WW was not going to help me. My body was being incredibly stubborn and was not going to let me lose this weight. Do you see a pattern forming here?
In addition to having 17 months of journals, I also have kept a spreadsheet of my weight losses. I began pouring over my journals and comparing what I did on certain weeks to the amount of weight I lost at the end of that particular week. I made an astonishing discovery.
I have always been a moderate loser. Meaning, I usually lost about a pound a week. Other people may lose 3 pounds a week, but I usually lost a pound, sometimes a little more, sometimes a little less. But I was very consistent in losing. There were some weeks, however, when I did lose more than a pound per week. Interestingly, the weeks I had my biggest losses were weeks when I overate! The weeks were Thanksgiving, Christmas and New Years! Christmas Day I ate 43 points! I lost 4.75 pounds that week! Upon further studies, I discovered something else. Every week that I overate one day, I had larger than average losses! How can that be?
It has long been thought that you have use 3500 calories less than you need in order to lose one pound. I simply don't believe it. I know it is mathematical, and mathematics was never my strongest subject, but science has always been an area in which I have excelled. I believe that our bodies are far more complicated than a simple mathematical formula can describe. The body is like a fireplace. If you build a fire, at first it takes awhile to warm up. You add more fuel and it burns more efficiently. The more fuel you add to it, the hotter it burns. Add less fuel, and it begins to cool down.
Our bodies were built for survival. If you go on a "diet" the body can become uncomfortable. This is especially true if you take so much food away from it that it feels as if it is going to starve. There is a lot of talk about not eating too little. Your body will go into "starvation mode" and you won't lose any weight. Well, to a point, this is true. Your body will lose weight if you starve it, but it won't want to, and it will take the weight from places you don't necessarily want to lose it from. That is why some people who lose a lot of weight look "gaunt", and is far more likely to hear comments like "have you been sick"? as opposed to "You look good!"
Why does "The Wendie Plan" work?
Your body has this wonderful little thermostat inside of it. It regulates everything you do. If you feed it lots of food, it turns the thermostat up and burns it as efficiently as possible. This is why you have been able to eat as much fast food before WW and didn't gain the amount of weight that you should have. Your body became more efficient and was able to burn off much of the excess amount of calories. Otherwise, with the amount of food we porked in pre-WW, we should have been gaining 2-3 pounds per day!
When you go on a "diet" where you dramatically decrease the amount of calories that you consume, your body thinks "Oh-oh, we're going to starve to death here" and immediately turns the thermostat down to conserve energy. After all, your body will do whatever it has to do to ensure that you stay alive. It doesn't know that you don't want to carry those extra pounds around. Unfortunately, I haven't been able to convince my body that I really do want to shed those extra pounds through talking to it.
That is where The Wendie Plan comes in. If I can't get my body to shed the extra pounds by talking to it, then I have to trick it in to letting them go! The Wendie Plan is the trick.
If you are on WW, or even just counting calories, and you stick with a set amount of calories per day, such as 1400 or say, 27 points per day, your body will adjust to that. It will become extremely efficient at using just the amount of calories (energy) that you are giving it. You may lose fairly well at first, but after the first week or so, you will find that your losses may slow ... way... down, and even stop. Isn't it nice to have such an energy efficient body? However, the body isn't extremely fast. If you give it the same amount of food every day, it will adjust itself. But if you change the amount of food it gets every day, it doesn't have time to adjust itself! Which means on that day that you eat 10 points over your highest, it tries to adjust by turning up your thermostat, but it is unable to turn it down for the low points the next day. What you are doing, in essence, is keeping your body guessing. It doesn't have time to adjust the thermostat down, before it needs to turn it back up. What eventually happens is your body will never again feel as though it is going to starve to death, and it will never again try to shut down the thermostat, so you will continue to lose at a more rapid loss. This also means fewer plateaus.
Some people are aghast at the thought of actually eating 10 points over their maximum. I know, its the hardest part for me, too. Again, I just have to plan higher point meals for those days and make sure I actually follow through. If the huge point day isn't done, then the body will not turn the thermostat up high enough. It is all a formula which has to be adhered to high points, as well as low point days. What about exercise points? What about them? I never use them. I just know that I don't plan any big exercise on my low points days. If I am going on an 8 mile hike, I will probably do it on my high or super-high day, so that I can take advantage of the extra fuel to get me through the exercise. I think WW was using the activity points as a carrot to get people to exercise. More activity, more food. I don't believe in that. Eat what your body needs. Exercise plays a good role in this plan, because exercising increases your metabolic rate. (Which turns up the thermostat even more!) So does increased muscle. Arrange your high point days on the days that you exercise. Or better yet, arrange your exercise around your high point days. My high point days usually fall mid-week. But why? It makes more sense to me to have my highest point day fall on Saturday. That is the most likely day that I will be doing an 8 mile hike. Fit this plan into your lifestyle.
My WW leader told us that it isn't what you do for one meal that causes you to gain or lose, it's what you do for 21 meals that makes a difference. What this is telling me is that I have 7 days, 21 meals, and 217 points to use. How I choose to use them over the course of a week is totally up to me. If I choose to have 42 points on Sunday and 24 points on Monday... I am still on program. Even better, I will probably lose some weight. Do not be afraid to have that one high point day. Just as you shouldn't be afraid to have the low point ones. At the end of the week, you will have lost weight.
CheerS! Wendie
Wendie Plan - Beginner's Tips:
The advice listed here was copied from Runner-girl's post on the WW's board
"Plateaus and A Few To Lose"
1. The low-days: You need to really prepare for the low-days-if not you will find yourself hungry. Have low-point food that you LIKE in the house, and a menu in mind. These are great days to also try new, low-point foods and recipes-if you need some ideas, post here or visit community swap, etc. Also, if you are one that needs a snack at night make sure to save a point or two for it-there is nothing worse than being so hungry at 9:00 and nary a point to eat with.
2. The Super High Day (SHD): Yes, its scary, I'll admit it. But I'll say this -you will get used to it, and after a few low days look forward to it. And yes, you really do need to try to eat all those points, to get your metabolism swinging (the whole premise of Wendi). You can approach the SHD 2 main ways:
A. Leave the bulk of your points for a meal out, or old favorite meal, special occasion, etc. But watch out-its still allotted points--some times they will add up quick
B. Add a few extra point to each snack/meal, and focus on healthy, higher-point food that you normally don't want to spend the points on: nuts, cheese, wine (OK, sort of healthy!), peanut butter, fruit smoothies, extra protein...you get the idea. You CAN do an SHD "healthy"-and if all that seems bulky, "drinking points" (OJ, etc) won't be as filling... I will say that the SHD does grow on you after a few weeks. You will either love it or hate it, but it is an essential component of Wendi. I would urge you to sort of plan it out as well.
3.WATER: Drink it-LOTS of it! Water, water, water.
4. Changing Days/How close do I have to stay with this ... The girls that have been able to follow Wendi as close as possible seem to be the ones that have the best loss. Having said that, I know that most of us end up with a "modifed Wendi' despite our best efforts-an extra point here, etc. Try to follow as close as you can, but life happens-do your best. Its best to get a schedule of when the SHD works best for you, and stick with it. However, things come up, and you have to switch. With the switch thing, keep this in mind (and Erin and the others are much better when it comes to this!):
A. Your SHD will be reflected on the scale for a day or two, depending on salt content, etc. It will go down (yes, it will go down!), but because of this you don't want that close to WI. Alot of us have our WI the early am of our SHD, that might work for you as well.
B. You need to keep a very low day the day before and the day after the SHD. If it was an "unexpected SHD", then try to keep it low for maybe two days afterwards, or get in some extra exercise, etc. Switching days are tough so if you need help, just post.
5. APs/Exercise: You have already probably seen much on the board about this-we are still experimenting with this, but we urge you to err on the "eating an extra point side". Right now our current recommendation is: eat all AP's on the low days, half your APs on the high days if you earn 4 or more, and "up to you, a point at a time" on the SHD. We strongly encourage you to save your harder workouts for your higher days, and to rest/ease up on your low days. Just like with Wendi, going "hi-low" should benefit you with exercise as well (something I have to remind myself!).
6. Post I know not all of you get a chance to post, but please feel free to ask questions, vent, get advice, etc. Also, please spread the word! I never get time to venture to the other boards, so if you see someone stuck, refer them here. For some Wendi is a real life-saver! If we don't get to your post, post again! We try and all the girls can answer questions and are the best, not just Wendigirl and I. We are not experts, we're just trying to help!! :)
Lastly, Wendi is not for everyone, and not everyone on the board does not do it (though it can seem like it!). We want to support you, Wendi or not. Also, Wendi isn't going to make you drop 10 pounds tomorrow-it's weight loss, and sometimes despite our best efforts we see no loss, or even a tiny gain. But I can say that most girls finally get off their plauteau, etc. Well! If this did not answer your questions, again, post back. I wish you the best!
Welcome to Wendi!!!!!! Runner-girl
Find your normal Weight Watcher POINTS TARGET and then view below it the modified Wendie Plan POINTS RANGE: You should schedule your SHD as FAR away from your weigh in day as possible, due to the fact that you may notice a slight gain the day after your SHD (which WILL go away)
POINTS TARGET - 20 (Weigh Less than 150 lbs)
• Day 1 - 20 points
• Day 2 - 25 points
• Day 3 - 21 points
• Day 4 - 35 points Super High Day (SHD)
• Day 5 - 20 points
• Day 6 - 24 points
• Day 7 - 22 points
POINTS TARGET - 22 (Weigh 150 -174 lbs)
• Day 1 - 22 points
• Day 2 - 27 points
• Day 3 - 23 points
• Day 4 - 37 points Super High Day (SHD)
• Day 5 - 22 points
• Day 6 - 26 points
• Day 7 - 24 points
POINTS TARGET - 24 (Weigh 175 - 199 lbs)
• Day 1 - 24 points
• Day 2 - 29 points
• Day 3 - 25 points
• Day 4 - 39 points Super High Day (SHD)
• Day 5 - 24 points
• Day 6 - 28 points
• Day 7 - 26 points
POINTS TARGET - 26 (Weigh 200 - 224 lbs)
• Day 1 - 26 points
• Day 2 - 31 points
• Day 3 - 27 points
• Day 4 - 41 points Super High Day (SHD)
• Day 5 - 26 points
• Day 6 - 30 points
• Day 7 - 28 points
POINTS TARGET - 28 (Weigh 225 - 249 lbs)
• Day 1 - 28 points
• Day 2 - 33 points
• Day 3 - 29 points
• Day 4 - 43 points Super High Day (SHD)
• Day 5 - 28 points
• Day 6 - 32 points
• Day 7 - 30 points
POINTS TARGET - 30 (Weigh 250 - 274 lbs)
• Day 1 - 30 points
• Day 2 - 35 points
• Day 3 - 31 points
• Day 4 - 45 points Super High Day (SHD)
• Day 5 - 30 points
• Day 6 - 34 points
• Day 7 - 32 points
POINTS TARGET - 31 (Weigh 275 - 299 lbs)
• Day 1 - 31 points
• Day 2 - 36 points
• Day 3 - 32 points
• Day 4 - 46 points Super High Day (SHD)
• Day 5 - 31 points
• Day 6 - 35 points
• Day 7 - 33 points
POINTS TARGET - 32 (Weigh 300 - 324 lbs)
• Day 1 - 32 points
• Day 2 - 37 points
• Day 3 - 33 points
• Day 4 - 47 points Super High Day (SHD)
• Day 5 - 32 points
• Day 6 - 36 points
• Day 7 - 34 points
POINTS TARGET - 33 (Weigh 325 - 349 lbs)
• Day 1 - 33 points
• Day 2 - 38 points
• Day 3 - 34 points
• Day 4 - 48 points Super High Day (SHD)
• Day 5 - 33 points
• Day 6 - 37 points
• Day 7 - 35 points
POINTS TARGET - 34 (Weigh more than 350 lbs)
• Day 1 - 34 points
• Day 2 - 39 points
• Day 3 - 35 points
• Day 4 - 49 points Super High Day (SHD)
• Day 5 - 34 points
• Day 6 - 38 points
• Day 7 - 36 points
TIP: To get point ranges for foods, go to www.dwlz.com, OR you can figure that 50 calories equals about a point-more or less. That is how I figure it. Get a calorie book, figure out what you want to eat, and say every 50 calories is 1 point. Good luck.
Wendie Plan & Activity Points
The advice and suggestions written here were authored by Wendigirl
There have been a lot of questions about whether to eat Activity Points earned while doing the Wendie Plan. While we are not experts on this subject and all of us are struggling together to come up with the right mix of Activity Points earned and Activity Points eaten this is the recommendation we are making to people at this time: Low Days:
Eat ALL Activity Points earned on Low Days.
Example: 18 Point Day 5 Activity Points Earned 23 Total Points - Should Be Eaten
High Days:
If you earn 4 or more Activity Points a day, you should be eating 1/2 of your Activity Points.
Example: 23 Point day 5 Activity Points Earned *3 Activity Points Eaten 26 Total Points - Should Be Eaten
* Round Activity Points up to the next whole number
Super High Day:
Unless you are feeling hungry, you should not eat the Activity Points on your Super High Day. This day is high enough without eating the Activity Points. If you are feeling hungry, go ahead and eat 1/2 of your Activity Points. On this day - Let Your Body Be Your Guide.
Example: 33 Point Day 6 Activty Points Earned 3 Activity Points Eaten 36 Total Points Eaten - Only If Hungry
The whole point is to keep your body out of starvation mode. This past week we put a challenge out to anybody doing the Wendie Plan. We asked the ladies to eat some or all of their Activity Points for 1 week. The results that have been coming in show that people are losing weight when they eat some or all of their Activity Points.
We know that everybody is different and that there isn't one sure formula for everyone, so this is the best formula we have come up with at this time.
We hope this will help everyone continue to be successful on the Wendie Plan and on their weight loss journey with Weight Watchers.
Source: http://www.angelfire.com/crazy4/ahealthylifestyle/WendiePlan.html
And.. Various "Other" Diets: http://www.3fatchicks.com/forum/#diet-central
5 Reasons You’re Always Starving
5 Reasons You’re Always Starving
Article By: Karen Ansel, M.S., R.D.
Source: www.weightwatchers.com
A foolproof plan to keep hunger from gnawing away at your weight-loss goals.
You’re driving along on your way to work, to the gym, or to pick up the kids and—bam—it hits you—that overwhelming gnawing hunger. The next thing you know, you’re pulling into a drive through and ordering up a storm.
Tips
Eat on Time. Scientists say that failing to eat regularly scheduled meals can boost the body’s output of insulin, which can, in turn, increase appetite and slow calorie burn.
Plan Ahead. Don’t wait until you’re starving to think about food: Tuck portable snacks like granola bars or string cheese in your purse so you’ll be ready when hunger strikes.
Isn’t it fascinating (and frustrating) how the “I have to eat now!” feeling can hit even if you’ve been making good nutrition a top priority? Experts are discovering that when you eat, what your food tastes like, and what you eat can have a major impact on how often hunger pangs strike.
We asked leading nutritionists to share with us the five most common reasons you’re frequently famished, as well as their top tips for maximizing satisfaction and keeping hunger at bay.
1. You eat the right foods at the wrong times.
Eating at different times every day can make it difficult for you to tune in to your body’s hunger signals, says Cindy Moore, MS, RD, director of Nutrition Therapy at the Cleveland Clinic. Haphazard eating can lead to overeating if you’re not being mindful of your body’s hunger signals. If you neglect to eat when you’re actually hungry and hold off until it’s more convenient, you may be more inclined to say yes to the first thing you see. When British researchers asked women to eat meals at either the same time or at different times each day, those who followed a predictable pattern ate less calories than those who ate at a different time every day.
The Fix: Plan ahead.
If you’ve been journaling, review your food diary to zero in on when you’re most likely to fall prey to eating at erratic times. (If you haven’t been keeping a food diary, try doing so for a few days.) Then, says Moore, write out a schedule that focuses on eating within 2 hours of waking up and every 3 to 5 hours after that for the rest of the day. If you tend to lose track of time, set your watch or digital organizer to beep when you should eat.
2. You eat breakfast, just not the right kind.
Although any breakfast is better than none, the foods you choose can have a major impact on how satisfied you feel for the rest of the day. Take that convenient cereal bar: It might appear to be a healthy choice when you don’t have time for a sit-down meal, but its mega-dose of simple sugars may have you rummaging through the fridge well before lunch.
The Fix: Build a better mix of nutrients.
The key to making your breakfast hold your appetite at bay until lunch is building a morning meal that contains both protein and carbs. “It’s important to combine some protein along with some complex carbohydrates to provide sustained energy throughout the morning,” says Bonnie Taub-Dix, MA, RD, a Long Island–based dietitian in private practice. Opt for no-fuss choices like a slice of cheese on whole-wheat bread, egg whites on toast, whole-grain cereal with low-fat milk, even half a turkey sandwich .
3. Your diet is flawless but flavorless.
If ho-hum, diet-conscious standbys like grilled chicken and steamed veggies are staples on your dinner plate, you could be headed for trouble. “You’re going to get bored and eventually have difficulty sticking with your weight-loss plan,” says Lona Sandon, MEd, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.
The Fix: Spice it up.
Getting creative in the kitchen will give your stand-by recipes new life—and keep you more satisfied in the long run. “Experiment with fresh, flavorful herbs, like basil, gingerroot, oregano, and mint,” suggests Moore. Also, adding acidity (a dash of lemon juice or balsamic vinegar) and sweetness (a teaspoon of honey or brown sugar) can make your staple dishes more complex in taste—and more satisfying. Texture is also key: Aim for combinations of creamy, crunchy, and chewy. Try tossing chopped nuts on your greens or mixing granola into your yogurt.
4. You stockpile your calories.
Do you often eat so sparingly during the day that by the time dinner rolls around you’re famished? That strategy can backfire, leading to uncontrollable overeating in the evening. “When you skip meals it’s harder to think straight, so you’re less concerned with the implications of what you eat,” says Taub-Dix.
The Fix: Frontload those calories.
Eating earlier in the day is a must to head off disaster later on. Limit the size of your evening meal so that you wake up eager for breakfast. Even if you’re not hungry, be sure to eat something—even a small bite. “Treat yourself the way you’d treat your kids—you wouldn’t let them skip meals,” says Taub-Dix.
5. You drink your meals.
With the ever-increasing popularity of lattes for breakfast and smoothies for lunch, many of us are drinking our calories away. But drinking too many caloric beverages can ultimately leave you feeling unsatisfied. When researchers at Purdue University in West Lafayette, Indiana, gave study participants 450 extra calories daily in the form of either fluid or solid food, those who ate the extra solids ate less later in the day whereas those who drank the extra fluids did not. The reasoning: Chewing causes the release of hormones that signal fullness, and solid food is digested more slowly than liquids.
The Fix: Rethink convenience.
Slurping down a meal might seem fast and easy, but in the time it takes to drive to the coffee shop, stand on line, and pay for that latte, you could have had something just as quick—and far more satisfying. “Try a slice of toast with peanut butter or a cup of yogurt with some fruit,” says Lona Sandon. If it’s the comfort of a hot drink you crave, go ahead and have that latte—just order it with fat-free milk. And instead of sipping it solo, enjoy it with a few whole-grain crackers or a banana. In other words, focus on food combinations that will get you through to your next meal—no starving required.
Article By: Karen Ansel, M.S., R.D.
Source: www.weightwatchers.com
A foolproof plan to keep hunger from gnawing away at your weight-loss goals.
You’re driving along on your way to work, to the gym, or to pick up the kids and—bam—it hits you—that overwhelming gnawing hunger. The next thing you know, you’re pulling into a drive through and ordering up a storm.
Tips
Eat on Time. Scientists say that failing to eat regularly scheduled meals can boost the body’s output of insulin, which can, in turn, increase appetite and slow calorie burn.
Plan Ahead. Don’t wait until you’re starving to think about food: Tuck portable snacks like granola bars or string cheese in your purse so you’ll be ready when hunger strikes.
Isn’t it fascinating (and frustrating) how the “I have to eat now!” feeling can hit even if you’ve been making good nutrition a top priority? Experts are discovering that when you eat, what your food tastes like, and what you eat can have a major impact on how often hunger pangs strike.
We asked leading nutritionists to share with us the five most common reasons you’re frequently famished, as well as their top tips for maximizing satisfaction and keeping hunger at bay.
1. You eat the right foods at the wrong times.
Eating at different times every day can make it difficult for you to tune in to your body’s hunger signals, says Cindy Moore, MS, RD, director of Nutrition Therapy at the Cleveland Clinic. Haphazard eating can lead to overeating if you’re not being mindful of your body’s hunger signals. If you neglect to eat when you’re actually hungry and hold off until it’s more convenient, you may be more inclined to say yes to the first thing you see. When British researchers asked women to eat meals at either the same time or at different times each day, those who followed a predictable pattern ate less calories than those who ate at a different time every day.
The Fix: Plan ahead.
If you’ve been journaling, review your food diary to zero in on when you’re most likely to fall prey to eating at erratic times. (If you haven’t been keeping a food diary, try doing so for a few days.) Then, says Moore, write out a schedule that focuses on eating within 2 hours of waking up and every 3 to 5 hours after that for the rest of the day. If you tend to lose track of time, set your watch or digital organizer to beep when you should eat.
2. You eat breakfast, just not the right kind.
Although any breakfast is better than none, the foods you choose can have a major impact on how satisfied you feel for the rest of the day. Take that convenient cereal bar: It might appear to be a healthy choice when you don’t have time for a sit-down meal, but its mega-dose of simple sugars may have you rummaging through the fridge well before lunch.
The Fix: Build a better mix of nutrients.
The key to making your breakfast hold your appetite at bay until lunch is building a morning meal that contains both protein and carbs. “It’s important to combine some protein along with some complex carbohydrates to provide sustained energy throughout the morning,” says Bonnie Taub-Dix, MA, RD, a Long Island–based dietitian in private practice. Opt for no-fuss choices like a slice of cheese on whole-wheat bread, egg whites on toast, whole-grain cereal with low-fat milk, even half a turkey sandwich .
3. Your diet is flawless but flavorless.
If ho-hum, diet-conscious standbys like grilled chicken and steamed veggies are staples on your dinner plate, you could be headed for trouble. “You’re going to get bored and eventually have difficulty sticking with your weight-loss plan,” says Lona Sandon, MEd, RD, assistant professor of clinical nutrition at the University of Texas Southwestern Medical Center in Dallas.
The Fix: Spice it up.
Getting creative in the kitchen will give your stand-by recipes new life—and keep you more satisfied in the long run. “Experiment with fresh, flavorful herbs, like basil, gingerroot, oregano, and mint,” suggests Moore. Also, adding acidity (a dash of lemon juice or balsamic vinegar) and sweetness (a teaspoon of honey or brown sugar) can make your staple dishes more complex in taste—and more satisfying. Texture is also key: Aim for combinations of creamy, crunchy, and chewy. Try tossing chopped nuts on your greens or mixing granola into your yogurt.
4. You stockpile your calories.
Do you often eat so sparingly during the day that by the time dinner rolls around you’re famished? That strategy can backfire, leading to uncontrollable overeating in the evening. “When you skip meals it’s harder to think straight, so you’re less concerned with the implications of what you eat,” says Taub-Dix.
The Fix: Frontload those calories.
Eating earlier in the day is a must to head off disaster later on. Limit the size of your evening meal so that you wake up eager for breakfast. Even if you’re not hungry, be sure to eat something—even a small bite. “Treat yourself the way you’d treat your kids—you wouldn’t let them skip meals,” says Taub-Dix.
5. You drink your meals.
With the ever-increasing popularity of lattes for breakfast and smoothies for lunch, many of us are drinking our calories away. But drinking too many caloric beverages can ultimately leave you feeling unsatisfied. When researchers at Purdue University in West Lafayette, Indiana, gave study participants 450 extra calories daily in the form of either fluid or solid food, those who ate the extra solids ate less later in the day whereas those who drank the extra fluids did not. The reasoning: Chewing causes the release of hormones that signal fullness, and solid food is digested more slowly than liquids.
The Fix: Rethink convenience.
Slurping down a meal might seem fast and easy, but in the time it takes to drive to the coffee shop, stand on line, and pay for that latte, you could have had something just as quick—and far more satisfying. “Try a slice of toast with peanut butter or a cup of yogurt with some fruit,” says Lona Sandon. If it’s the comfort of a hot drink you crave, go ahead and have that latte—just order it with fat-free milk. And instead of sipping it solo, enjoy it with a few whole-grain crackers or a banana. In other words, focus on food combinations that will get you through to your next meal—no starving required.
Recipes
Low Fat Various Recipes-That get my "Yum" Seal of Approval!
Chicken Empanadas (www.weightwatchers.com)
About 200 Calories Each
Servings: 12
Preparation Time: 25 min
Cooking Time: 60 min
Level of Difficulty: Difficult
The dough’s lovingly made from scratch and well-worth the effort. But you can also just make the filling for tacos or burritos, or buy store-bought dough. However,bear in mind that the store-bought dough could add more calories. Feel free to subsistute the chicken for any other legume or protien you wish. You can also subsitute olive oil for the margarine to make it healthier.
2
spray(s) olive oil cooking spray
2 tsp olive oil
1 large garlic clove(s), minced
1 tsp ground cumin
1/4 tsp ground oregano
1/2 tsp table salt
1 1/2 cup(s) onion(s), finely chopped
1 cup(s) tomato(es), chopped
1 tsp unpacked brown sugar
1 pound(s) uncooked boneless, skinless chicken breast
1/4 cup(s) canned chicken broth
6 large olive(s), thinly sliced
1 1/2 cup(s) frozen green peas, thawed
Dough
2 cup(s) all-purpose flour
2 tsp baking powder
1 tsp table salt
1/4 cup(s) margarine, slightly softened
1/2 cup(s) buttermilk, cold-or 1/2 cup milk with 1 teaspoon vinegar added, left out at room temperature for 1 hour.
Instructions
To make filling, coat a very large skillet with cooking spray; add oil and heat over medium-high heat. Add garlic, cumin, oregano and salt; stir until garlic is fragrant, about 30 to 45 seconds. (Do not allow garlic to burn.) Add onions and cook, stirring frequently, until they turn translucent, about 7 to 10 minutes. Add tomatoes and sugar; cook, stirring occasionally, about 5 minutes more.
Push vegetables to side of skillet and add chicken; brown chicken on each side, about 3 minutes total. Pour in broth; cover and cook for 10 minutes. Flip chicken; cover skillet and cook for 10 minutes more.
Remove chicken from skillet; shred with a fork. Add chicken back to skillet and stir in olives and peas; warm through, about 1 to 2 minutes. Remove from heat and allow to cool completely.
Preheat oven to 400ºF.
To make crust, in a medium bowl, combine flour, baking powder and salt. Cut lard into flour with a pastry cutter, knife or fork until pea-size lumps form. Make a well in middle of dough and add buttermilk. Work dough until it just comes together (dough should still look lumpy).
Form dough into a large ball or patty; divide into 12 small balls. Place each ball on a floured surface and roll into a 4-inch circle. Top each circle with a heaping tablespoon of filling; wet edges of circles with water and fold in half to form empanadas. Place empanadas on an ungreased cookie sheet; crimp edges with tines of a fork. Bake until golden, about 15 to 20 minutes. Yields 1 empanada per serving.
Notes
Make a big batch of these empanadas and freeze them for a fast meal; reheat in the oven or toaster oven.
Farfalle with Shrimp and Pesto
Favorites
Print Email
side dishes
POINTS® Value: 8
Servings: 4
Preparation Time: 14 min
Cooking Time: 10 min
Level of Difficulty: Easy
We dramatically reduced the amount of oil in this lusty pesto without compromising flavor or texture. It’s comforting and satisfying—really fantastic.
Ingredients
1/8 tsp table salt, for cooking pasta
2 cup(s) basil, fresh, leaves
6 Tbsp water
3 Tbsp grated Parmesan cheese, such a Parmigiano-Reggiano
2 Tbsp chopped walnuts
4 tsp olive oil, extra-virgin, divided
3 large garlic clove(s), 2 left whole and 1 minced
1 1/2 tsp lemon zest, freshly grated
1/4 tsp table salt
8 oz uncooked pasta, farfalle (bowtie) recommended
8 oz shrimp, about 8 extra-large, peeled, deveined and cut in half lengthwise*
1 cup(s) grape tomatoes, cut in half
Instructions
Bring a large pot of salted water to a boil.
Meanwhile, in a food processor, process basil, water, cheese, walnuts, 1 tablespoon oil, 2 whole garlic cloves, zest and salt until finely minced; set aside.
When water comes to a boil, add pasta and cook as package directs until al dente, about 10 minutes.
A few minutes before pasta will be done, heat remaining teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; cook, stirring occasionally, about 1 minute. Add tomatoes and minced garlic; sauté until shrimp is just cooked through and tomatoes begin to soften, about 1 to 2 minutes.
Drain pasta; add to skillet with shrimp mixture. Off heat, add pesto and toss to coat. Yields about 1 1/2 cups per serving.
Notes
*Or use 1/2 pound of large or medium shrimp, left whole.
For a decadent creamy pesto, reserve 2 tablespoons of the pasta cooking water before draining the pasta. When you toss the pasta with the shrimp in the skillet, add the reserved water and 2 tablespoons of reduced-fat cream cheese (could affect POINTS values).
Caramel-Apple Tart
Favorites
Print Email
desserts
POINTS® Value: 4
Servings: 8
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Difficult
A light piecrust is no easy feat but we mastered it with this tart. A drizzle of caramel over the apples seals the deal.
Ingredients
1 cup(s) all-purpose flour
1/8 tsp table salt
4 Tbsp butter, cold, divided
1/3 cup(s) buttermilk, cold
2 Tbsp all-purpose flour, for rolling out dough
4 large apple(s), Granny Smith
2 tsp fresh lemon juice
1/4 cup(s) sugar
1 Tbsp fat-free caramel topping
Instructions
Place oven rack in lowest position; preheat oven to 400ºF. Place cookie sheet in oven on rack.
Place 1 cup flour and salt in a large bowl. Cut 3 tablespoons cold butter into 4 to 5 pieces; work butter into flour mixture with a pastry cutter or fork (pieces of butter should resemble small peas). Add buttermilk and work dough until it just starts to come together (do not overwork dough; pieces of butter should still be visible).
Gather dough together into a ball and wrap well in plastic wrap. Pat dough into a hamburger shape; chill for at least 20 minutes (or up to 2 days).
To roll out dough, dust a large piece of wax paper with flour; set dough in middle of flour. Dust top of dough with flour and place a second large piece of wax paper on top. Roll out dough to an 11- or 12-inch circle; remove from wax paper and place in a 10-inch round cake or tart pan. Work top edge into a decorative scallop. Chill for at least 20 minutes (or up to 2 days).
Peel, core and slice apples into 1/8-inch-thick slices; place in a bowl as you work and sprinkle with lemon juice. Arrange apple slices in pan in concentric circles—like a rose—starting on the outside rim; apple slices should overlap tightly. Sprinkle sugar over tart and dot with remaining tablespoon of butter.
Bake on heated cookie sheet until apples are tender but not mushy, about 40 to 45 minutes. (If apples get too brown at any point, place a loose piece of aluminum foil over tart and continue baking.)
Remove tart from oven to cool. Drizzle caramel over tart, slice into 8 pieces and serve immediately. Yields 1 slice per serving.
Notes
This recipe will work well with almost any fruit, in any combination. Try apples and pears, pears and plums, peaches, nectarines or apricots…even berries. The riper the fruit, the sweeter the tart.
Southwest Breakfast Burritos
Ingredients
1 serving cooking spray
6 oz. raw turkey breakfast sausages, casings removed-can use chicken sausage, or veggie sausage.
1/2 medium red or green pepper, diced
4 large eggs, beaten
4 medium whole wheat tortillas, warmed
1/2 cup shredded reduced-fat pepper Jack cheese (4 oz.)
Instructions
Coat a large nonstick skillet with cooking spray; set over medium heat. Cook sausage, breaking it up with a spoon as it cooks, until browned and cooked through, about 5-6 minutes; pour off all but 1 tablespoon of drippings. Add pepper; cook, stirring, until softened, about 4 minutes.
Add eggs to skillet. As eggs begin to set, use a spatula to gently pull the eggs across the pan, forming large soft curds until thickened and no visible liquid egg remains.
Divide egg mixture among tortillas; sprinkle each with 2 tablespoons of cheese. Fold in sides of tortillas, roll up burrito-style and serve. Yields 1 burrito per serving.
Angel Hair Pasta with Eggplant-Tomato Sauce
Print
Email
This homemade pasta sauce is so good that you'll want to make extras. Freeze it in 1 cup servings for quick defrosting and easy portion control.
POINTS® Value: 4
Servings: 6
Preparation Time: 16 min
Cooking Time: 12 min
Level of Difficulty: Moderate
Angel Hair Pasta with Eggplant-Tomato SauceIngredients
1 medium raw eggplant, baby-variety, sliced into 1/3- to 1/2-inch-thick rounds
1 medium sweet red pepper(s), cut into 8 strips
1 spray(s) olive oil cooking spray
3/4 tsp table salt, divided
1 medium garlic clove(s), minced
2 large tomato(es), coarsely chopped
1/4 tsp crushed red pepper flakes
1/8 tsp black pepper
2 tbsp basil, fresh, minced
2 tbsp chives, fresh, minced
1/2 cup(s) fat-free chicken broth
8 oz uncooked angel hair pasta, cooked according to package directions, drained
4 oz reduced-fat feta cheese, crumbled
Instructions
Preheat grill to medium.*
Place eggplant slices and pepper strips in a grill basket (or place vegetables on a sheet of heavy duty aluminum foil with holes poked in it to allow smoke through). Off heat, coat vegetables with cooking spray; season with 1/2 teaspoon of salt. Place on grill and cook until lightly browned and tender, about 2 to 3 minutes per side. Remove from heat and cool to room temperature. Cut vegetables into bite-size pieces; set aside.
Coat a large nonstick skillet with cooking spray; heat over low-medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes and cook until slightly pulpy, about 1 minute more. Stir in vegetables, remaining 1/4 teaspoon of salt, red pepper flakes, black pepper, basil, chives and broth; increase heat to medium-high. Cook until broth is slightly reduced and mixture has a sauce consistency, about 2 to 3 minutes. Add pasta and toss to coat. Stir in cheese just before serving. Yields about 1 1/2 cups per serving.
Notes
* You can roast the vegetables if you prefer. Preheat oven to 425ºF. Coat a baking sheet with cooking spray. Place vegetables on prepared baking sheet and coat with cooking spray; season with 1/2 teaspoon of salt. Roast, until lightly browned, about 20 minutes. Remove from oven and cool to room temperature.
Let your garden dictate the vegetables for this recipe: sliced zucchini, yellow squash or red onion can be substituted for the eggplant.
Chicken Empanadas (www.weightwatchers.com)
About 200 Calories Each
Servings: 12
Preparation Time: 25 min
Cooking Time: 60 min
Level of Difficulty: Difficult
The dough’s lovingly made from scratch and well-worth the effort. But you can also just make the filling for tacos or burritos, or buy store-bought dough. However,bear in mind that the store-bought dough could add more calories. Feel free to subsistute the chicken for any other legume or protien you wish. You can also subsitute olive oil for the margarine to make it healthier.
2
spray(s) olive oil cooking spray
2 tsp olive oil
1 large garlic clove(s), minced
1 tsp ground cumin
1/4 tsp ground oregano
1/2 tsp table salt
1 1/2 cup(s) onion(s), finely chopped
1 cup(s) tomato(es), chopped
1 tsp unpacked brown sugar
1 pound(s) uncooked boneless, skinless chicken breast
1/4 cup(s) canned chicken broth
6 large olive(s), thinly sliced
1 1/2 cup(s) frozen green peas, thawed
Dough
2 cup(s) all-purpose flour
2 tsp baking powder
1 tsp table salt
1/4 cup(s) margarine, slightly softened
1/2 cup(s) buttermilk, cold-or 1/2 cup milk with 1 teaspoon vinegar added, left out at room temperature for 1 hour.
Instructions
To make filling, coat a very large skillet with cooking spray; add oil and heat over medium-high heat. Add garlic, cumin, oregano and salt; stir until garlic is fragrant, about 30 to 45 seconds. (Do not allow garlic to burn.) Add onions and cook, stirring frequently, until they turn translucent, about 7 to 10 minutes. Add tomatoes and sugar; cook, stirring occasionally, about 5 minutes more.
Push vegetables to side of skillet and add chicken; brown chicken on each side, about 3 minutes total. Pour in broth; cover and cook for 10 minutes. Flip chicken; cover skillet and cook for 10 minutes more.
Remove chicken from skillet; shred with a fork. Add chicken back to skillet and stir in olives and peas; warm through, about 1 to 2 minutes. Remove from heat and allow to cool completely.
Preheat oven to 400ºF.
To make crust, in a medium bowl, combine flour, baking powder and salt. Cut lard into flour with a pastry cutter, knife or fork until pea-size lumps form. Make a well in middle of dough and add buttermilk. Work dough until it just comes together (dough should still look lumpy).
Form dough into a large ball or patty; divide into 12 small balls. Place each ball on a floured surface and roll into a 4-inch circle. Top each circle with a heaping tablespoon of filling; wet edges of circles with water and fold in half to form empanadas. Place empanadas on an ungreased cookie sheet; crimp edges with tines of a fork. Bake until golden, about 15 to 20 minutes. Yields 1 empanada per serving.
Notes
Make a big batch of these empanadas and freeze them for a fast meal; reheat in the oven or toaster oven.
Farfalle with Shrimp and Pesto
Favorites
Print Email
side dishes
POINTS® Value: 8
Servings: 4
Preparation Time: 14 min
Cooking Time: 10 min
Level of Difficulty: Easy
We dramatically reduced the amount of oil in this lusty pesto without compromising flavor or texture. It’s comforting and satisfying—really fantastic.
Ingredients
1/8 tsp table salt, for cooking pasta
2 cup(s) basil, fresh, leaves
6 Tbsp water
3 Tbsp grated Parmesan cheese, such a Parmigiano-Reggiano
2 Tbsp chopped walnuts
4 tsp olive oil, extra-virgin, divided
3 large garlic clove(s), 2 left whole and 1 minced
1 1/2 tsp lemon zest, freshly grated
1/4 tsp table salt
8 oz uncooked pasta, farfalle (bowtie) recommended
8 oz shrimp, about 8 extra-large, peeled, deveined and cut in half lengthwise*
1 cup(s) grape tomatoes, cut in half
Instructions
Bring a large pot of salted water to a boil.
Meanwhile, in a food processor, process basil, water, cheese, walnuts, 1 tablespoon oil, 2 whole garlic cloves, zest and salt until finely minced; set aside.
When water comes to a boil, add pasta and cook as package directs until al dente, about 10 minutes.
A few minutes before pasta will be done, heat remaining teaspoon oil in a large nonstick skillet over medium-high heat. Add shrimp; cook, stirring occasionally, about 1 minute. Add tomatoes and minced garlic; sauté until shrimp is just cooked through and tomatoes begin to soften, about 1 to 2 minutes.
Drain pasta; add to skillet with shrimp mixture. Off heat, add pesto and toss to coat. Yields about 1 1/2 cups per serving.
Notes
*Or use 1/2 pound of large or medium shrimp, left whole.
For a decadent creamy pesto, reserve 2 tablespoons of the pasta cooking water before draining the pasta. When you toss the pasta with the shrimp in the skillet, add the reserved water and 2 tablespoons of reduced-fat cream cheese (could affect POINTS values).
Caramel-Apple Tart
Favorites
Print Email
desserts
POINTS® Value: 4
Servings: 8
Preparation Time: 15 min
Cooking Time: 45 min
Level of Difficulty: Difficult
A light piecrust is no easy feat but we mastered it with this tart. A drizzle of caramel over the apples seals the deal.
Ingredients
1 cup(s) all-purpose flour
1/8 tsp table salt
4 Tbsp butter, cold, divided
1/3 cup(s) buttermilk, cold
2 Tbsp all-purpose flour, for rolling out dough
4 large apple(s), Granny Smith
2 tsp fresh lemon juice
1/4 cup(s) sugar
1 Tbsp fat-free caramel topping
Instructions
Place oven rack in lowest position; preheat oven to 400ºF. Place cookie sheet in oven on rack.
Place 1 cup flour and salt in a large bowl. Cut 3 tablespoons cold butter into 4 to 5 pieces; work butter into flour mixture with a pastry cutter or fork (pieces of butter should resemble small peas). Add buttermilk and work dough until it just starts to come together (do not overwork dough; pieces of butter should still be visible).
Gather dough together into a ball and wrap well in plastic wrap. Pat dough into a hamburger shape; chill for at least 20 minutes (or up to 2 days).
To roll out dough, dust a large piece of wax paper with flour; set dough in middle of flour. Dust top of dough with flour and place a second large piece of wax paper on top. Roll out dough to an 11- or 12-inch circle; remove from wax paper and place in a 10-inch round cake or tart pan. Work top edge into a decorative scallop. Chill for at least 20 minutes (or up to 2 days).
Peel, core and slice apples into 1/8-inch-thick slices; place in a bowl as you work and sprinkle with lemon juice. Arrange apple slices in pan in concentric circles—like a rose—starting on the outside rim; apple slices should overlap tightly. Sprinkle sugar over tart and dot with remaining tablespoon of butter.
Bake on heated cookie sheet until apples are tender but not mushy, about 40 to 45 minutes. (If apples get too brown at any point, place a loose piece of aluminum foil over tart and continue baking.)
Remove tart from oven to cool. Drizzle caramel over tart, slice into 8 pieces and serve immediately. Yields 1 slice per serving.
Notes
This recipe will work well with almost any fruit, in any combination. Try apples and pears, pears and plums, peaches, nectarines or apricots…even berries. The riper the fruit, the sweeter the tart.
Southwest Breakfast Burritos
Ingredients
1 serving cooking spray
6 oz. raw turkey breakfast sausages, casings removed-can use chicken sausage, or veggie sausage.
1/2 medium red or green pepper, diced
4 large eggs, beaten
4 medium whole wheat tortillas, warmed
1/2 cup shredded reduced-fat pepper Jack cheese (4 oz.)
Instructions
Coat a large nonstick skillet with cooking spray; set over medium heat. Cook sausage, breaking it up with a spoon as it cooks, until browned and cooked through, about 5-6 minutes; pour off all but 1 tablespoon of drippings. Add pepper; cook, stirring, until softened, about 4 minutes.
Add eggs to skillet. As eggs begin to set, use a spatula to gently pull the eggs across the pan, forming large soft curds until thickened and no visible liquid egg remains.
Divide egg mixture among tortillas; sprinkle each with 2 tablespoons of cheese. Fold in sides of tortillas, roll up burrito-style and serve. Yields 1 burrito per serving.
Angel Hair Pasta with Eggplant-Tomato Sauce
This homemade pasta sauce is so good that you'll want to make extras. Freeze it in 1 cup servings for quick defrosting and easy portion control.
POINTS® Value: 4
Servings: 6
Preparation Time: 16 min
Cooking Time: 12 min
Level of Difficulty: Moderate
Angel Hair Pasta with Eggplant-Tomato SauceIngredients
1 medium raw eggplant, baby-variety, sliced into 1/3- to 1/2-inch-thick rounds
1 medium sweet red pepper(s), cut into 8 strips
1 spray(s) olive oil cooking spray
3/4 tsp table salt, divided
1 medium garlic clove(s), minced
2 large tomato(es), coarsely chopped
1/4 tsp crushed red pepper flakes
1/8 tsp black pepper
2 tbsp basil, fresh, minced
2 tbsp chives, fresh, minced
1/2 cup(s) fat-free chicken broth
8 oz uncooked angel hair pasta, cooked according to package directions, drained
4 oz reduced-fat feta cheese, crumbled
Instructions
Preheat grill to medium.*
Place eggplant slices and pepper strips in a grill basket (or place vegetables on a sheet of heavy duty aluminum foil with holes poked in it to allow smoke through). Off heat, coat vegetables with cooking spray; season with 1/2 teaspoon of salt. Place on grill and cook until lightly browned and tender, about 2 to 3 minutes per side. Remove from heat and cool to room temperature. Cut vegetables into bite-size pieces; set aside.
Coat a large nonstick skillet with cooking spray; heat over low-medium heat. Add garlic and cook, stirring, for 1 minute. Add tomatoes and cook until slightly pulpy, about 1 minute more. Stir in vegetables, remaining 1/4 teaspoon of salt, red pepper flakes, black pepper, basil, chives and broth; increase heat to medium-high. Cook until broth is slightly reduced and mixture has a sauce consistency, about 2 to 3 minutes. Add pasta and toss to coat. Stir in cheese just before serving. Yields about 1 1/2 cups per serving.
Notes
* You can roast the vegetables if you prefer. Preheat oven to 425ºF. Coat a baking sheet with cooking spray. Place vegetables on prepared baking sheet and coat with cooking spray; season with 1/2 teaspoon of salt. Roast, until lightly browned, about 20 minutes. Remove from oven and cool to room temperature.
Let your garden dictate the vegetables for this recipe: sliced zucchini, yellow squash or red onion can be substituted for the eggplant.
Thursday: 10/15/09
Breakfast: 1/2 cup egg sub, 1 slice lowfat cheese, 2 slices lite bread, 2 vegetarian sausages, 1 tablespoon ketchup, 1 fat free small 60 cal yogurt. Total Cals: 375
Lunch: 1 cup green tea noodles, 2 servings fish, 2/3 cup peas with carrots, 1 tablespoon oyster sauce. Total cals: 530
Snack: 2 cups veggie soup, small 60 cal yogurt Total cals: 160
Dinner: Frozen Lean Cuisine Veggie Pizza, Salad with dressing, orange Total Cals: 505
Workout: Treadmill: Incline varying from 3.5-18.5 for 60 minutes. Weights: Abs, legs, arms.
Total Cals: 1.570
Total cals burned: 1,000
Net Cals (Calories consumed - calories burned): 570
I think today is an okay day. I am not feeling much. I kind of feel I am eating too much, but that is fine. I will live.
Ciao.
Lunch: 1 cup green tea noodles, 2 servings fish, 2/3 cup peas with carrots, 1 tablespoon oyster sauce. Total cals: 530
Snack: 2 cups veggie soup, small 60 cal yogurt Total cals: 160
Dinner: Frozen Lean Cuisine Veggie Pizza, Salad with dressing, orange Total Cals: 505
Workout: Treadmill: Incline varying from 3.5-18.5 for 60 minutes. Weights: Abs, legs, arms.
Total Cals: 1.570
Total cals burned: 1,000
Net Cals (Calories consumed - calories burned): 570
I think today is an okay day. I am not feeling much. I kind of feel I am eating too much, but that is fine. I will live.
Ciao.
Wednesday, October 14, 2009
Back to working out and doing what I am supposed to be doing to get this weight off! :)
Hi there.
I have been gone a few days.
Let me recap... last Thursday I worked out. Fri/Sat/Sun I was again sick, and did not work out.
Monday I worked out.
Tuesday I did not.
Today is Wednesday.
I will workout at the gym tonight.
My eating plan for today:
Breakfast: 1 english muffin, 1/2 cup cottage cheese, 2 laughing cow light cheese wedges, 2 vegetarian breakfast sausages. Total calories: 400
Lunch: 1/2 serving chinese noodles with 1/2 cup spinach, 1/2 cup soybeans (green), 1 tablespoon oyster sauce, 2 cups salad with 2 tablespoons low cal dressing. Total calories: 295
Snack: 1 cup low fat Italian wedding soup (pork free), 5 saltine crackers. Total Calories: 160
Dinner: 1/2 cup cooked cous cous, 1/2 tablespoon olive oil, 1/2 cup onion, 2/3 cup frozen peas and carrots, 2 serving tofu, 1 chicken boullion cube, 1 cilantro bouillon cube (to boil cous cous), cumin, salt, pepper. Total cals: 425
Total Calories for today: 1,280
PS: Here is something that shows how the Fashion industry is fucking with girl's and women's minds to make them hate themselves. This is ridiculous. Why can't society just teach women to embrace ourselves AS WE ARE? For fat, for thin, for rich, for poor, educated or not, all women deserve the chance to be accepted as they are, for who they are, and to love themselves and be loved by others!
Like A Gordo: lol lmfao Mexican food is goooooood!
I have been gone a few days.
Let me recap... last Thursday I worked out. Fri/Sat/Sun I was again sick, and did not work out.
Monday I worked out.
Tuesday I did not.
Today is Wednesday.
I will workout at the gym tonight.
My eating plan for today:
Breakfast: 1 english muffin, 1/2 cup cottage cheese, 2 laughing cow light cheese wedges, 2 vegetarian breakfast sausages. Total calories: 400
Lunch: 1/2 serving chinese noodles with 1/2 cup spinach, 1/2 cup soybeans (green), 1 tablespoon oyster sauce, 2 cups salad with 2 tablespoons low cal dressing. Total calories: 295
Snack: 1 cup low fat Italian wedding soup (pork free), 5 saltine crackers. Total Calories: 160
Dinner: 1/2 cup cooked cous cous, 1/2 tablespoon olive oil, 1/2 cup onion, 2/3 cup frozen peas and carrots, 2 serving tofu, 1 chicken boullion cube, 1 cilantro bouillon cube (to boil cous cous), cumin, salt, pepper. Total cals: 425
Total Calories for today: 1,280
PS: Here is something that shows how the Fashion industry is fucking with girl's and women's minds to make them hate themselves. This is ridiculous. Why can't society just teach women to embrace ourselves AS WE ARE? For fat, for thin, for rich, for poor, educated or not, all women deserve the chance to be accepted as they are, for who they are, and to love themselves and be loved by others!
Visit msnbc.com for Breaking News, World News, and News about the Economy
Like A Gordo: lol lmfao Mexican food is goooooood!
Subscribe to:
Posts (Atom)