Thursday, November 03, 2011
The 30 Day Cure For Diabetes
Well the book came and we are doing our best to follow it. Here is a little comercial on it.
Please find a special message from The 30-Day Diabetes Cure. Sponsorships like this allow us to send you Daily Health News free of charge. We hope that this message is of benefit to you. September 17, 2011  
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Diabetes and Actos
I found out that the medication Actos, that I take for Diabetes is suspected of causing Bladder Cancer. I told my doctor...actually Nurse Praticitationer that I didn't want to take it any more. I would continue with the Metformin in the morning and evening 2500mgs a day but no more Actos. I want to try to control my Diabetes with diet and exercise until April. Then if I have problems controlling it, I will make an appointment in April to discuss what we need to do. She said "Ok, but I want you to give me a log of your Blood Sugar readings for 2 or 3 times a day each month until April." Then she asked me what my plans were and I said, I'm going to follow a book called, "The 30 Day Cure For Diabetes". Judith Clark, the NPI rolled her eyes at me.
Lynn told me about a carb cleansing diet on line and I decided to follow it until my new book came. http://5daypouchtest.com/plan/theplan. Mike and I followed this plan for three days and then the book came and we started reading and following the book.
Lynn told me about a carb cleansing diet on line and I decided to follow it until my new book came. http://5daypouchtest.com/plan/theplan. Mike and I followed this plan for three days and then the book came and we started reading and following the book.
Company And The Gym
Company and the gym.....this turned out to be an easy excuse for me. Lynn didn't really think it was the best thing for her to do...going to the gym.....so guess who decided she shouldn't go and should stay home and visit with Lynn, my sister?....ME! I kind of liked this little vacation from the gym. We had company for over a week and had a wonderful time visiting with them. My other sister Donna and my Aunt Jane came too.
We went out together to some of our favourite restaurants and to a new Japanese one that was great fun too.
We worked on family pictures and our Genealogy a little too...got a lot done and had fun too.
Sunday, September 11, 2011
Surprise At The Gym/Spa
Today we went to Bally's Gym/Spa....I had to make myself go but once we got there it was OK. We procrastinated and went later than we should. After our workout....elliptical machine, stationary bike, and working on the circuit weights upstairs....short workout but good workout. Then just as we got done working out, the man on the intercom said the spa area would close in 15 minutes and the whole gym will close in one half hour. Not enough time for us to go to the fun part....not fair!
Friday, September 09, 2011
Another Kind Of Exercise
Today I did another kind of exercise....house work!
I washed, folded, and put away three loads of clothes.
I swept and dusted the dinning room floor.
I used Bruce Floor Wax and Cleaner on my wooden dinning room floor....down on my hands and knees.
I swept the dinning room rug with the sweeper.
I polished and dusted all the furniture in the dinning room.
I put away a million things.....well almost.
I cleaned the windows on the back door and washed the three birds that I hang in my fan shaped window in the family room.
I made my half of the bed upstairs.
I packed up all the boxes from my new computer in plastic bags and put that outside with the trash bags for trash pick-up.
I cleaned and polished both TVs downstairs with the special electronics cleaner.
I cleaned the downstairs bathroom toilet.
I filled out all my daily health information on my chart.
I took my pills, did my blood sugar check, did my blood pressure check, and fixed a good healthy breakfast for me.
I fixed a good healthy lunch for Mike, Brittney, and me.
I ordered my diabetic supplies.
All this took about 4 hours....yeah! now I am done.....I can do what I want to do.
I also played and read on my computer a little.
I washed, folded, and put away three loads of clothes.
I swept and dusted the dinning room floor.
I used Bruce Floor Wax and Cleaner on my wooden dinning room floor....down on my hands and knees.
I swept the dinning room rug with the sweeper.
I polished and dusted all the furniture in the dinning room.
I put away a million things.....well almost.
I cleaned the windows on the back door and washed the three birds that I hang in my fan shaped window in the family room.
I made my half of the bed upstairs.
I packed up all the boxes from my new computer in plastic bags and put that outside with the trash bags for trash pick-up.
I cleaned and polished both TVs downstairs with the special electronics cleaner.
I cleaned the downstairs bathroom toilet.
I filled out all my daily health information on my chart.
I took my pills, did my blood sugar check, did my blood pressure check, and fixed a good healthy breakfast for me.
I fixed a good healthy lunch for Mike, Brittney, and me.
I ordered my diabetic supplies.
All this took about 4 hours....yeah! now I am done.....I can do what I want to do.
I also played and read on my computer a little.
Thursday, September 08, 2011
Two New Things I Want To Try
Chia Seeds and Cinnamon.
Chia Seeds Salvia Hispanics Organic
Organic Cinnamon Powder
I have diabetes and high blood pressure. Both of these items are felt to help control both of the health issues that I have. Along with eating more healthy I plan to add both of these items to my food each day. I plan to start with sprinkling them on my foods like you would pepper. I am going to try 1 tablespoon of Chia Seeds (then build up to 37 grams) and 1/2 teaspoon of Cinnamon daily.
I am also going to try to sprout the Chia Seeds so I can eat them as sprouts.
I tried to sprout these seeds in a sprouting jar but found they only turned into seeds in a jell solution...almost solid. Then after searching the internet I found you need earthen ware....like a Chia Pet to sprout the seeds on........I have ordered one from eBay but since it wasn't here I tried paper towels and a tea towel....both worked. This is 3 days growth. Below in the glass is the jelled seeds.
this seed jell must be refrigerated.
I also fixed them in a jell and eat them mixed in other foods
.
If you would like to read about the value of Chia Seeds follow this http://www.drpasswater.com/nutrition_library/Scheer_Chia.html
And if you want to read about the value of Cinnamon follow this link
http://www.ehow.com/facts_5729298_much-should-diabetic-metabolize-sugar_.html
Exercise......Going Back to Bally's Fitness Center
September 6
Well my first improvement in life is that I am going back to the Gym/Spa. So that is just what I did today. Mike and I are going to go to Bally's Fitness Center. Today is our first day. We will go three days a week at first. This is a good workout place....it has a pool, hot tub, steam room and sauna room as well as all the exercise equipments....even a running/jogging/walking track.
Well my first improvement in life is that I am going back to the Gym/Spa. So that is just what I did today. Mike and I are going to go to Bally's Fitness Center. Today is our first day. We will go three days a week at first. This is a good workout place....it has a pool, hot tub, steam room and sauna room as well as all the exercise equipments....even a running/jogging/walking track.
My Birthday and I am Back!
Thursday, March 03, 2011
January 2011 and I have some work to do
Here it is
Tuesday, July 31, 2007
Weight Wachers Recipes
I copied these recipes from another blog. I would like to try them all.
Breakfast
OATMEAL BRULEE- this yummy breakfast was easy to make. It comes from the In No Time WW cookbook, but I modified the ingredients and made it a single serving.For one:2/3 C. fat-free milk3 dried apricots, chopped into bite-size pieces1/2 C. old-fashioned rolled oats1 packet (or 1 tsp.) Splendapinch ground gingerpinch cinnamonpinch ground nutmegpinch salt1 tsp. brown sugarFor 6 servings:4 C. fat-free milk18 dried apricots, chopped3 C. old fashioned rolled oats3-6 packets Splenda (depending on taste)1/2 tsp. ginger1/2 tsp. cinnamon1/4 tsp. nutmeg1/4 tsp. salt6 tsp. brown sugarPreheat the broiler. Bring the milk to low simmer in pan over med heat. Stir in apricots, Splenda and oats into the hot milk. Cook for 2 minutes. Add ginger, cinnamon, nutmeg, salt and cook for 3 more minutes. Spread into a ramekin or oven-safe dish. If you are making 6 servings, you can use an 8x8 baking dish or 6 ramekins. Sprinkle w/ brown sugar. Broil for 30 seconds or until sugar carmelizes.Calories: 275, fiber 12, fat 2- 5 points.
Main Dishes
MINI-MEATLOAVES: I got this idea from the WW board. I made these on Friday and have been enjoying one meatloaf in a sandwich for a couple days. On Friday I made myself some instant mashed potatoes to go with my meatloaf. Mashed potatoes made with light margarine- 2 points/ serving. My husband loved them! You can probably make either of these meatloaf recipes with extra lean ground turkey and lower the fat, but I just use the lean. 1-1 1/4 lb of lean ground turkey (mine is 150 calories/serving)3/4 envelope of Lipton Onion Soup mix3/4 C. dry bread crumbs (I used 2 slices of Sara Lee Delightful bread made into crumbs*)2 egg whites1/2 C. water1/4 C. ketchupPreheat oven to 350. Mix all ingredients with your hands (that's how I do it). Spray a 12-count muffin tin with non-stick spray. Divide the mixture into the 12 cups. Bake for 35-40 minutes.Each meatloaf is 2 points- about 90 calories, 1 g fiber, 3 g fat (this info is if meatloaf mixture is made with 1 1/4 lb ground turkey (750 calories total)*To make bread crumbs: put two slices of light bread (45 calories/ slice) in a food processor to make crumbs. Spread on a cookie sheet (or toaster oven tray) and bake for 20 minutes at 250. This can make a great high fiber, low calorie topping for caseroles and other good stuff!MEATLOAF MUFFINS-This is the actual recipe that I saw on the WW boards. I decided to make up the one above because it's almost identical to how my mom made it, except with lighter ingredients. This one seems easy and sounds tasty, but it's higher in calories, and if you make it with more than 1 lb of ground turkey, you may go over 2 points each!1 lb lean ground turkey2 egg whites1 box stuffing mix (Stovetop)1 C. waterMix together and divide into 12 muffin cups that have been sprayed with non-stick cooking spray. Bake at 350 degrees for 35-40 minutes.Each meatloaf is 2 points- about 108 calories, .5 g fiber, 4 g. fat
Side Dishes
Creamed Spinach- I just kind of made this up the other day, but I really enjoyed it, and so did my husband. I had made blackened salmon, brocolli and this spinach. I also made some rice for my hubby.1 pkg. frozen spinach2 Laughing Cow Light Garlic and Herb wedgesPrepare spinach according to directions. Drain. Keep stove on low and stir in cheese wedges. Stir until melted and mixed together.Makes 3-4 1 point servings
Easy Meal Ideas
BREAKFAST:Quaker Instant Oatmeal- the apple cinnamon is only 2 pointsDannon Light 'n Fit Yogurt- 1 point!Cereal Bars- All Bran and Honey Bunches of Oats are only 2 pointsCrustless Quiche- make one and reheat leftovers; 2 points (the recipe is on this blog)Strawberry Waffles- two whole wheat waffles, strawberries, light cool whip- 5 pointsLUNCH:Grilled Cheese- on light bread, using cooking spray, and 2 slices of 50-calorie cheese slices: 3 pointsTomato Soup- depends on how much you have, but you can just have 1 point worth to dunk your grilled cheese in!Club Sandwich- light bread, turkey slices, a little light mayo, lettuce, tomato, and extra lean turkey bacon: mine is 5 points. Bread-1, turkey-2, mayo-1, bacon-1Smart Ones, Lean Gourmets and Lean Cuisines- I buy these when they're on sale and keep them in the freezer. The points are listed on all three brands.Pita Pizza- recipe is in the lunch section. About 5 points.DINNER:Salmon- I squeeze a little lemon on the salmon and sprinkle it with Lawry's fish seasoning and a little extra black pepper. Then I blacken it in non-stick spray or olive oil. Very tasty. 3 points.Trader Joe's Marinated Ahi- Just defrost and follow directions- so easy. 3 points.Taco Soup- recipe is in Soup and Chili section- I make a big pot and have leftovers for a few days. So easy and so yummy.Taco Salad- I make taco meat with ground turkey and Lawry's seasoning, put some meat, black olives, a few crumbled tortilla chips, and reduced-fat cheese in a big bowl of lettuce. I mix that up with Just 2 Good Thousand Island dressing. So good. I like a big salad, so mine usually runs 6 or 7 points depending on how many tortilla chips or how much cheese I want on it.Black Bean Chili- same as taco soup!Turkey Chili- I use a Lawry's chili seasoning packet and make chili with lean ground turkey. It's about 5 points.
Desserts
DIET COKE CAKE- I hear that this is an old WW standby, but I love it. I make it for parties and no one ever knows! I take a piece and then frost the rest for whoever wants frosting. I have only done chocolate with diet Coke or Pepsi10 oz. diet soda (cola only works w/ chocolate cake mixes- it will change the color)1 box cake mix2 egg whitesCooking sprayMix diet soda, cake mix and egg whites. Follow cooking directions on cake box. So easy! DIET COKE CAKE VARIATIONS- I found out that I can't have chocolate anymore, so I started playing around with yellow cake mix and diet 7-Up. It worked great. I made cupcakes. Here are some yummy cupcake ideas:
Twinkie Cupcake- cut a yellow cupcake in half and sandwich a dollop of light Cool Whip- 2-points
S'more Cupcake- put a tablespoon of marshmallow creme on top, put the cupcake under the broiler for 1 minute or until browned a little- 2-points
Jam Cupcake- cut a cupcake in half and sandwich a little bit of jam- 2 1/2 or 3 points, depending on how much jam you use.The S'more cupcake and Jam cupcake ideas are from Real Simple magazine. They have such great ideas!
Lunches
PITA PIZZAS- I buy whole wheat pitas from Trader Joe's and use them as personal-sized pizza crusts. These are my pizza fix! My husband likes them also.1 Whole wheat pita1/8 C. pasta sauce1/4 C. reduced-fat cheese0-point veggies (I usually use green peppers and/or tomatoes)Put sauce, cheese and veggies on top of pita. Put on a cookie sheet in 350 oven for 5 minutes. Turn the oven to broil and cook for another 5 minutes or until cheese is bubbly and/or a little browned, depending on how you like it.TUNA MELT IDEAS-Here are a few ways to enjoy tuna melts. I had the tuna Babybel melt today for lunch. Very yummy! It has a nice texture.1. TUNA AND CHEDDAR- Mix tuna with 1 T. mayo (you can use light and lower the cals, but I use regular), salt and pepper. Spread on a slice of light bread, sprinlke on 1/4 C. reduced-fat cheddar and put on top brown in a toaster oven. Serves 21 slice bread, 1/2 tuna, 1/4 C. cheese- 240 cals, 5 g fat, 4 g fiber 4 points2 slices bread, 1/2 tuna, 1/4 C. cheese-480 cals, 5 g fat, 4 g fiber 5 points (toast other slice and make a sandwich)2. TUNA AND BABYBEL- Mix tuna with 1/2 T. mayo, 1 wedge of light Laughing Cow, and 1 round light Babybel cheese in a food processor (I have an Ultimate chopper- it's like the Magic Bullet). Spread mix onto a slice of light bread and put on top brown in a toaster oven. Serves 21 slice bread, 1/2 tuna mix- 180 cals, 5 g fat, 4 g fiber 3 points2 slices bread, 1/2 tuna mix-220 cals, 5 g fat, 7 g fiber 4 points (toast other slice and make a sandwich)You could probably use any combo of cheeses. The light Laughing Cow wedges are 35 cals and the light Babybel rounds are 50 cals. I used one of each. You can also use the mix as a dip with Triscuits or other crackers. The mix is 3 points for 1/2 of it. Reduced-fat Triscuits are 2 points per serving.3. MEATLOAF SANDWICHES- I make these when I have leftover mini meatloaves. My husband was raving about these this weekend. It was rainy and meatloaf sandwiches make a nice comfort food.Slice one 2-point mini meatloaf. If it has been refrigerated, you can nuke it for 30 seconds. Toast 2 slices of light bread (1 point for 2 slices). Spread on 1/2 T. mayo or light mayo (you can use more mayo with light or save points). Spread on 1 T. ketchup, add the meatloaf slices, and enjoy!230 cals, 10 g fat, 7 g fiber 5 points If you use light mayo, it's only 4 points
Omelet and Egg Breakfast Ideas
I love to make egg-white omelets. Well, actually, I use one whole egg and then two or three egg whites. I want to get some fat and protein. These are some of my favorite things to put in them. Spinach, brocolli and chilies are zero points, reduced-fat cheese is usually about 80 calories per 1/4 cup. I try to make these with about 50 calories of cheese (1 point), the eggs I count as 3 points (although if you use only whites, they are 1 point):
Spinach and feta cheese- I use frozen spinach. I cut off a chunk, microwave it (there are directions on the package), and then put it in the omelet with some sprinkled feta cheese
Spinach and cheddar cheese- same thing as above, but I use grated reduced-fat cheddar cheese
Brocolli and cheddar cheese- I use frozen brocolli, microwave it like the spinach, and sprinkle some reduced-fat cheddar cheese
Green chilies and monterey jack cheese- I buy canned green chilies, and with reduced-fat jack cheese, it tastes like chili rellanos- yum!
Potato and cheese- I use one point frozen shredded potatoes, cook them according to the instructions, and put them in the omelet with some reduced-fat cheddar cheese
Chili-cheese- use leftover turkey chili and some reduced-fat cheddar cheese for a yummy southwestern omelet
Egg Breakfasts
Scrambles- You can make scrambles out of any of the ideas above by just scrambling eggs (or whites) with those ingredients in them.
Egg, cheese and bacon pita- I use a whole wheat pita, fill it with scrambled egg whites, two slices of extra-lean turkey bacon and a slice of 2% cheese (I like the sharp cheddar- only 50 calories per slice)
Egg, cheese and bacon sandwich- same as above with Sara Lee Delightful whole wheat toast
Egg in a hole- with a glass make a hole in a piece of light bread. Get a skillet hot (on medium heat) with non-stick spray in it. Put in bread and then put a whole egg (or two egg whites) in the hole. Cook for a few minutes, then flip.
Yummy Quiches and Breakfast Casseroles
LOW-FAT CRUSTLESS SPINACH QUICHE-I like this without the tomato, but it's up to you. I bring this to my MOPS-type group so that I have something light and very yummy to eat instead of nibbling on pastries and fattening quiches.10 oz. frozen spinach, thawed and drained1 large tomato, sliced (optional)1 ½ C. low-fat cottage cheese1 C. grated reduced-fat sharp cheddar cheese1 whole egg4 egg whites1 T. canola oil1 tsp. garlic salt1/8 tsp. ground pepperPress all the water out of the thawed spinach. Combine cottage cheese, cheddar cheese, spinach, eggs, oil, salt and pepper. Pour half of the mixture into a lightly greased 9-inch pie plate. If desired, arrange tomato slices over spinach and cover with remaining spinach mixture. Bake in a preheated 350-degree oven for 40 minutes or until a knife comes out cleanAbout 1000 calories for the entire quiche200 for 1/5- 3 points166 for 1/6- 3 points125 for 1/8- 2 pointsLOW-FAT CRUSTLESS POTATO QUICHE-get the hash browns that are 1 point per serving. They're basically just shredded frozen potatoes. Also get the extra lean bacon. I made this for Nurture (my MOPS-type group), and my table LOVED it.1 whole egg plus 8 egg whites, beaten3 C. frozen hash browns4 oz. reduced-fat cheddar cheese½ C. low-fat cottage cheese1 green onion¼ tsp. salt1/8 tsp. pepper6 slices crispy lean turkey bacon, crumbledPaprikaHeat oven to 350. Grease a 9-inch pie pan. In large bowl, combine all ingredients except paprika and bacon; mix well. Pour mixture into greased pan. Sprinkle with paprika. Bake at 350 for 30-40 minutes, or until set. Sprinkle with bacon; bake 5 minutes. Let stand 5 minutes before serving.About 950 calories for the entire quiche190 for 1/5- 4 points158 for 1/6- 3 points119 for 1/8- 2 pointsHASH BROWN CASSEROLE- I got this from a Weight Watcher's message board. I can't wait to try it. Sounds so yummy!1 cup thinly sliced green onions1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese2 tablespoons stick margarine, melted1/4 teaspoon pepper1 (32-ounce) package frozen Southern-style hash brown potatoes, thawed1 (16-ounce) carton fat-free sour cream1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup, undilutedCooking spray1/2 teaspoon paprikaPreheat oven to 350°. Combine first 7 ingredients in a large bowl; spoon into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with paprika. Bake at 350° for 1 hour or until bubbly. Yield: 9 servings (serving size: 1 cup) NUTRITION PER SERVING CALORIES 146(27% from fat); FAT 4.3g (sat 1.5g,mono 1.7g,poly 1g); PROTEIN 6.7g; CHOLESTEROL 8mg; CALCIUM 105mg; SODIUM 224mg; FIBER 0.7g; IRON 0.7mg; CARBOHYDRATE 17.8g 3 PointsCROCK POT BREAKFAST- I got this recipe from a Weight Watchers message board. Sounds like good comfort food!1 (28 oz.) Bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly1/2 Cup Diced Onion1 Pound Lean Ham, diced2 Cups Fat Free Shredded Cheddar Cheese1 Cup Skim Milk3 Cups Egg Substitute1/2 teaspoon Salt1 teaspoon PepperSpray crock pot with non-stick cooking spray. You will make three layers. Place 1/3 of the potatoes into the bottom of the crock pot, followed by 1/3 of the onions, 1/3 of the ham and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese. Beat together the egg substitute, milk, salt and pepper; pour it over the layers in the crock pot. Cover and cook on low for 9-10 hours overnight. Cut into 8 wedges when ready to serve. Serves: 8 Per Serving: 250 Calories; 3g Fat (10.9% calories from fat); 31g Protein; 22g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 1414mg Sodium. Exchanges: 0 Grain (Starch); 8 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. 5 Points
Soups and Chilis
BLACK BEAN CHILI-This is so yummy, and it has a spicy kick. I like it with crumbled lowfat Triscuits and a dollop of fat-free sour cream.Olive oil or Pam to cook onion and garlic1 medium onion, chopped2 garlic cloves, minced1 ½ tsp. ground cumin¼ C. cilantro (I don’t like cilantro, so I never add it)1 T. chipotle puree (get a can of chipotle chilies in adobo sauce and puree- I freeze tablespoon-size portions for future use then I just drop it in frozen)3 cans (14 oz.) black beans1 can (14 oz.) tomatoes½ C. water1 T. rice vinegarSalsa and sour cream (optional)Over med-high heat, cook onion and garlic in oil or Pam for 6-8 minutes. Add beans, tomatoes (and juices), cumin and water; bring to boil. Then reduce heat and simmer for 15 minutes. Stir in cilantro, chipotle and vinegar. Top with sour cream and salsa if desired.Makes about 11 cups1 cup is 2 points (more if you use olive oil): about 140 calories, 5 grams of fiber and 0 fatTACO SOUP- This recipe is very easy, it makes a lot, and it tastes great! It also has plenty of fiber. I like to have a smaller serving of soup and crumble some lowfat tortilla chips into it.1 ¼ lb ground turkey (that’s the size of the pkg. from Costco, but you can use 1-2 lbs)1 med onion, chopped3 garlic cloves, minced1 tsp. cumin2 cans diced tomatoes2 cans whole kernel corn2 cans kidney beans24 oz. tomato sauce2 small cans sliced olives (drained)2 packages taco seasoning- I like Lawry’s (You can make this spicier or mellower by choosing a spicy or mild taco mix)Brown turkey, garlic, onion, and cumin. Add the rest of the ingredients. For all except the olives, just dump in contents of can- liquid and all. Simmer all ingredients for 10-15 minutes or until heated through.You can add crumbled tortilla chips or lowfat cheese or nothing if you don’t want the points!Makes about 18 cups1 cup is 3 points: about 160 calories, way more than 4 grams fiber, and 3 grams of fat1 ½ cups is 4 points: about 240 calories, way more than 4 grams fiber, and 4.5 grams of fat2 cups is 6 points: about 320 calories, way more than 4 grams fiber, and 6 grams of fat
TURKEY CHILI- This is the easiest chili recipe ever! I'm bringing the few ingredients with me on vacation. You can sprinkle a little reduced-fat cheese and a few crumbled saltines or Triscuits.
1 1/4 lb. of lean ground turkey
1 packet of Lawry's chili seasoning
1 can kidney beans
1 can diced tomatoes
Brown turkey in a skillet, sprinkle Lawry's seasoning on turkey. Add 1/3 cup water, beans and tomatoes. Bring to a boil, reduce heat, and simmer for at least 10 minutes. Makes about 5, 1-cup servings.
1/5 of the pot (a little over 1 cup) is 250 calories, about 8 grams of fat, and 3 grams fiber. Each serving is 5 points.
Breakfast
OATMEAL BRULEE- this yummy breakfast was easy to make. It comes from the In No Time WW cookbook, but I modified the ingredients and made it a single serving.For one:2/3 C. fat-free milk3 dried apricots, chopped into bite-size pieces1/2 C. old-fashioned rolled oats1 packet (or 1 tsp.) Splendapinch ground gingerpinch cinnamonpinch ground nutmegpinch salt1 tsp. brown sugarFor 6 servings:4 C. fat-free milk18 dried apricots, chopped3 C. old fashioned rolled oats3-6 packets Splenda (depending on taste)1/2 tsp. ginger1/2 tsp. cinnamon1/4 tsp. nutmeg1/4 tsp. salt6 tsp. brown sugarPreheat the broiler. Bring the milk to low simmer in pan over med heat. Stir in apricots, Splenda and oats into the hot milk. Cook for 2 minutes. Add ginger, cinnamon, nutmeg, salt and cook for 3 more minutes. Spread into a ramekin or oven-safe dish. If you are making 6 servings, you can use an 8x8 baking dish or 6 ramekins. Sprinkle w/ brown sugar. Broil for 30 seconds or until sugar carmelizes.Calories: 275, fiber 12, fat 2- 5 points.
Main Dishes
MINI-MEATLOAVES: I got this idea from the WW board. I made these on Friday and have been enjoying one meatloaf in a sandwich for a couple days. On Friday I made myself some instant mashed potatoes to go with my meatloaf. Mashed potatoes made with light margarine- 2 points/ serving. My husband loved them! You can probably make either of these meatloaf recipes with extra lean ground turkey and lower the fat, but I just use the lean. 1-1 1/4 lb of lean ground turkey (mine is 150 calories/serving)3/4 envelope of Lipton Onion Soup mix3/4 C. dry bread crumbs (I used 2 slices of Sara Lee Delightful bread made into crumbs*)2 egg whites1/2 C. water1/4 C. ketchupPreheat oven to 350. Mix all ingredients with your hands (that's how I do it). Spray a 12-count muffin tin with non-stick spray. Divide the mixture into the 12 cups. Bake for 35-40 minutes.Each meatloaf is 2 points- about 90 calories, 1 g fiber, 3 g fat (this info is if meatloaf mixture is made with 1 1/4 lb ground turkey (750 calories total)*To make bread crumbs: put two slices of light bread (45 calories/ slice) in a food processor to make crumbs. Spread on a cookie sheet (or toaster oven tray) and bake for 20 minutes at 250. This can make a great high fiber, low calorie topping for caseroles and other good stuff!MEATLOAF MUFFINS-This is the actual recipe that I saw on the WW boards. I decided to make up the one above because it's almost identical to how my mom made it, except with lighter ingredients. This one seems easy and sounds tasty, but it's higher in calories, and if you make it with more than 1 lb of ground turkey, you may go over 2 points each!1 lb lean ground turkey2 egg whites1 box stuffing mix (Stovetop)1 C. waterMix together and divide into 12 muffin cups that have been sprayed with non-stick cooking spray. Bake at 350 degrees for 35-40 minutes.Each meatloaf is 2 points- about 108 calories, .5 g fiber, 4 g. fat
Side Dishes
Creamed Spinach- I just kind of made this up the other day, but I really enjoyed it, and so did my husband. I had made blackened salmon, brocolli and this spinach. I also made some rice for my hubby.1 pkg. frozen spinach2 Laughing Cow Light Garlic and Herb wedgesPrepare spinach according to directions. Drain. Keep stove on low and stir in cheese wedges. Stir until melted and mixed together.Makes 3-4 1 point servings
Easy Meal Ideas
BREAKFAST:Quaker Instant Oatmeal- the apple cinnamon is only 2 pointsDannon Light 'n Fit Yogurt- 1 point!Cereal Bars- All Bran and Honey Bunches of Oats are only 2 pointsCrustless Quiche- make one and reheat leftovers; 2 points (the recipe is on this blog)Strawberry Waffles- two whole wheat waffles, strawberries, light cool whip- 5 pointsLUNCH:Grilled Cheese- on light bread, using cooking spray, and 2 slices of 50-calorie cheese slices: 3 pointsTomato Soup- depends on how much you have, but you can just have 1 point worth to dunk your grilled cheese in!Club Sandwich- light bread, turkey slices, a little light mayo, lettuce, tomato, and extra lean turkey bacon: mine is 5 points. Bread-1, turkey-2, mayo-1, bacon-1Smart Ones, Lean Gourmets and Lean Cuisines- I buy these when they're on sale and keep them in the freezer. The points are listed on all three brands.Pita Pizza- recipe is in the lunch section. About 5 points.DINNER:Salmon- I squeeze a little lemon on the salmon and sprinkle it with Lawry's fish seasoning and a little extra black pepper. Then I blacken it in non-stick spray or olive oil. Very tasty. 3 points.Trader Joe's Marinated Ahi- Just defrost and follow directions- so easy. 3 points.Taco Soup- recipe is in Soup and Chili section- I make a big pot and have leftovers for a few days. So easy and so yummy.Taco Salad- I make taco meat with ground turkey and Lawry's seasoning, put some meat, black olives, a few crumbled tortilla chips, and reduced-fat cheese in a big bowl of lettuce. I mix that up with Just 2 Good Thousand Island dressing. So good. I like a big salad, so mine usually runs 6 or 7 points depending on how many tortilla chips or how much cheese I want on it.Black Bean Chili- same as taco soup!Turkey Chili- I use a Lawry's chili seasoning packet and make chili with lean ground turkey. It's about 5 points.
Desserts
DIET COKE CAKE- I hear that this is an old WW standby, but I love it. I make it for parties and no one ever knows! I take a piece and then frost the rest for whoever wants frosting. I have only done chocolate with diet Coke or Pepsi10 oz. diet soda (cola only works w/ chocolate cake mixes- it will change the color)1 box cake mix2 egg whitesCooking sprayMix diet soda, cake mix and egg whites. Follow cooking directions on cake box. So easy! DIET COKE CAKE VARIATIONS- I found out that I can't have chocolate anymore, so I started playing around with yellow cake mix and diet 7-Up. It worked great. I made cupcakes. Here are some yummy cupcake ideas:
Twinkie Cupcake- cut a yellow cupcake in half and sandwich a dollop of light Cool Whip- 2-points
S'more Cupcake- put a tablespoon of marshmallow creme on top, put the cupcake under the broiler for 1 minute or until browned a little- 2-points
Jam Cupcake- cut a cupcake in half and sandwich a little bit of jam- 2 1/2 or 3 points, depending on how much jam you use.The S'more cupcake and Jam cupcake ideas are from Real Simple magazine. They have such great ideas!
Lunches
PITA PIZZAS- I buy whole wheat pitas from Trader Joe's and use them as personal-sized pizza crusts. These are my pizza fix! My husband likes them also.1 Whole wheat pita1/8 C. pasta sauce1/4 C. reduced-fat cheese0-point veggies (I usually use green peppers and/or tomatoes)Put sauce, cheese and veggies on top of pita. Put on a cookie sheet in 350 oven for 5 minutes. Turn the oven to broil and cook for another 5 minutes or until cheese is bubbly and/or a little browned, depending on how you like it.TUNA MELT IDEAS-Here are a few ways to enjoy tuna melts. I had the tuna Babybel melt today for lunch. Very yummy! It has a nice texture.1. TUNA AND CHEDDAR- Mix tuna with 1 T. mayo (you can use light and lower the cals, but I use regular), salt and pepper. Spread on a slice of light bread, sprinlke on 1/4 C. reduced-fat cheddar and put on top brown in a toaster oven. Serves 21 slice bread, 1/2 tuna, 1/4 C. cheese- 240 cals, 5 g fat, 4 g fiber 4 points2 slices bread, 1/2 tuna, 1/4 C. cheese-480 cals, 5 g fat, 4 g fiber 5 points (toast other slice and make a sandwich)2. TUNA AND BABYBEL- Mix tuna with 1/2 T. mayo, 1 wedge of light Laughing Cow, and 1 round light Babybel cheese in a food processor (I have an Ultimate chopper- it's like the Magic Bullet). Spread mix onto a slice of light bread and put on top brown in a toaster oven. Serves 21 slice bread, 1/2 tuna mix- 180 cals, 5 g fat, 4 g fiber 3 points2 slices bread, 1/2 tuna mix-220 cals, 5 g fat, 7 g fiber 4 points (toast other slice and make a sandwich)You could probably use any combo of cheeses. The light Laughing Cow wedges are 35 cals and the light Babybel rounds are 50 cals. I used one of each. You can also use the mix as a dip with Triscuits or other crackers. The mix is 3 points for 1/2 of it. Reduced-fat Triscuits are 2 points per serving.3. MEATLOAF SANDWICHES- I make these when I have leftover mini meatloaves. My husband was raving about these this weekend. It was rainy and meatloaf sandwiches make a nice comfort food.Slice one 2-point mini meatloaf. If it has been refrigerated, you can nuke it for 30 seconds. Toast 2 slices of light bread (1 point for 2 slices). Spread on 1/2 T. mayo or light mayo (you can use more mayo with light or save points). Spread on 1 T. ketchup, add the meatloaf slices, and enjoy!230 cals, 10 g fat, 7 g fiber 5 points If you use light mayo, it's only 4 points
Omelet and Egg Breakfast Ideas
I love to make egg-white omelets. Well, actually, I use one whole egg and then two or three egg whites. I want to get some fat and protein. These are some of my favorite things to put in them. Spinach, brocolli and chilies are zero points, reduced-fat cheese is usually about 80 calories per 1/4 cup. I try to make these with about 50 calories of cheese (1 point), the eggs I count as 3 points (although if you use only whites, they are 1 point):
Spinach and feta cheese- I use frozen spinach. I cut off a chunk, microwave it (there are directions on the package), and then put it in the omelet with some sprinkled feta cheese
Spinach and cheddar cheese- same thing as above, but I use grated reduced-fat cheddar cheese
Brocolli and cheddar cheese- I use frozen brocolli, microwave it like the spinach, and sprinkle some reduced-fat cheddar cheese
Green chilies and monterey jack cheese- I buy canned green chilies, and with reduced-fat jack cheese, it tastes like chili rellanos- yum!
Potato and cheese- I use one point frozen shredded potatoes, cook them according to the instructions, and put them in the omelet with some reduced-fat cheddar cheese
Chili-cheese- use leftover turkey chili and some reduced-fat cheddar cheese for a yummy southwestern omelet
Egg Breakfasts
Scrambles- You can make scrambles out of any of the ideas above by just scrambling eggs (or whites) with those ingredients in them.
Egg, cheese and bacon pita- I use a whole wheat pita, fill it with scrambled egg whites, two slices of extra-lean turkey bacon and a slice of 2% cheese (I like the sharp cheddar- only 50 calories per slice)
Egg, cheese and bacon sandwich- same as above with Sara Lee Delightful whole wheat toast
Egg in a hole- with a glass make a hole in a piece of light bread. Get a skillet hot (on medium heat) with non-stick spray in it. Put in bread and then put a whole egg (or two egg whites) in the hole. Cook for a few minutes, then flip.
Yummy Quiches and Breakfast Casseroles
LOW-FAT CRUSTLESS SPINACH QUICHE-I like this without the tomato, but it's up to you. I bring this to my MOPS-type group so that I have something light and very yummy to eat instead of nibbling on pastries and fattening quiches.10 oz. frozen spinach, thawed and drained1 large tomato, sliced (optional)1 ½ C. low-fat cottage cheese1 C. grated reduced-fat sharp cheddar cheese1 whole egg4 egg whites1 T. canola oil1 tsp. garlic salt1/8 tsp. ground pepperPress all the water out of the thawed spinach. Combine cottage cheese, cheddar cheese, spinach, eggs, oil, salt and pepper. Pour half of the mixture into a lightly greased 9-inch pie plate. If desired, arrange tomato slices over spinach and cover with remaining spinach mixture. Bake in a preheated 350-degree oven for 40 minutes or until a knife comes out cleanAbout 1000 calories for the entire quiche200 for 1/5- 3 points166 for 1/6- 3 points125 for 1/8- 2 pointsLOW-FAT CRUSTLESS POTATO QUICHE-get the hash browns that are 1 point per serving. They're basically just shredded frozen potatoes. Also get the extra lean bacon. I made this for Nurture (my MOPS-type group), and my table LOVED it.1 whole egg plus 8 egg whites, beaten3 C. frozen hash browns4 oz. reduced-fat cheddar cheese½ C. low-fat cottage cheese1 green onion¼ tsp. salt1/8 tsp. pepper6 slices crispy lean turkey bacon, crumbledPaprikaHeat oven to 350. Grease a 9-inch pie pan. In large bowl, combine all ingredients except paprika and bacon; mix well. Pour mixture into greased pan. Sprinkle with paprika. Bake at 350 for 30-40 minutes, or until set. Sprinkle with bacon; bake 5 minutes. Let stand 5 minutes before serving.About 950 calories for the entire quiche190 for 1/5- 4 points158 for 1/6- 3 points119 for 1/8- 2 pointsHASH BROWN CASSEROLE- I got this from a Weight Watcher's message board. I can't wait to try it. Sounds so yummy!1 cup thinly sliced green onions1 cup (4 ounces) shredded reduced-fat extra-sharp cheddar cheese2 tablespoons stick margarine, melted1/4 teaspoon pepper1 (32-ounce) package frozen Southern-style hash brown potatoes, thawed1 (16-ounce) carton fat-free sour cream1 (10 3/4-ounce) can condensed reduced-fat cream of mushroom soup, undilutedCooking spray1/2 teaspoon paprikaPreheat oven to 350°. Combine first 7 ingredients in a large bowl; spoon into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with paprika. Bake at 350° for 1 hour or until bubbly. Yield: 9 servings (serving size: 1 cup) NUTRITION PER SERVING CALORIES 146(27% from fat); FAT 4.3g (sat 1.5g,mono 1.7g,poly 1g); PROTEIN 6.7g; CHOLESTEROL 8mg; CALCIUM 105mg; SODIUM 224mg; FIBER 0.7g; IRON 0.7mg; CARBOHYDRATE 17.8g 3 PointsCROCK POT BREAKFAST- I got this recipe from a Weight Watchers message board. Sounds like good comfort food!1 (28 oz.) Bag Ore-Ida Frozen Potatoes O'Brien, thawed slightly1/2 Cup Diced Onion1 Pound Lean Ham, diced2 Cups Fat Free Shredded Cheddar Cheese1 Cup Skim Milk3 Cups Egg Substitute1/2 teaspoon Salt1 teaspoon PepperSpray crock pot with non-stick cooking spray. You will make three layers. Place 1/3 of the potatoes into the bottom of the crock pot, followed by 1/3 of the onions, 1/3 of the ham and 1/3 of the cheese. Repeat this step two more times ending with the layer of cheese. Beat together the egg substitute, milk, salt and pepper; pour it over the layers in the crock pot. Cover and cook on low for 9-10 hours overnight. Cut into 8 wedges when ready to serve. Serves: 8 Per Serving: 250 Calories; 3g Fat (10.9% calories from fat); 31g Protein; 22g Carbohydrate; 3g Dietary Fiber; 30mg Cholesterol; 1414mg Sodium. Exchanges: 0 Grain (Starch); 8 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 0 Fat. 5 Points
Soups and Chilis
BLACK BEAN CHILI-This is so yummy, and it has a spicy kick. I like it with crumbled lowfat Triscuits and a dollop of fat-free sour cream.Olive oil or Pam to cook onion and garlic1 medium onion, chopped2 garlic cloves, minced1 ½ tsp. ground cumin¼ C. cilantro (I don’t like cilantro, so I never add it)1 T. chipotle puree (get a can of chipotle chilies in adobo sauce and puree- I freeze tablespoon-size portions for future use then I just drop it in frozen)3 cans (14 oz.) black beans1 can (14 oz.) tomatoes½ C. water1 T. rice vinegarSalsa and sour cream (optional)Over med-high heat, cook onion and garlic in oil or Pam for 6-8 minutes. Add beans, tomatoes (and juices), cumin and water; bring to boil. Then reduce heat and simmer for 15 minutes. Stir in cilantro, chipotle and vinegar. Top with sour cream and salsa if desired.Makes about 11 cups1 cup is 2 points (more if you use olive oil): about 140 calories, 5 grams of fiber and 0 fatTACO SOUP- This recipe is very easy, it makes a lot, and it tastes great! It also has plenty of fiber. I like to have a smaller serving of soup and crumble some lowfat tortilla chips into it.1 ¼ lb ground turkey (that’s the size of the pkg. from Costco, but you can use 1-2 lbs)1 med onion, chopped3 garlic cloves, minced1 tsp. cumin2 cans diced tomatoes2 cans whole kernel corn2 cans kidney beans24 oz. tomato sauce2 small cans sliced olives (drained)2 packages taco seasoning- I like Lawry’s (You can make this spicier or mellower by choosing a spicy or mild taco mix)Brown turkey, garlic, onion, and cumin. Add the rest of the ingredients. For all except the olives, just dump in contents of can- liquid and all. Simmer all ingredients for 10-15 minutes or until heated through.You can add crumbled tortilla chips or lowfat cheese or nothing if you don’t want the points!Makes about 18 cups1 cup is 3 points: about 160 calories, way more than 4 grams fiber, and 3 grams of fat1 ½ cups is 4 points: about 240 calories, way more than 4 grams fiber, and 4.5 grams of fat2 cups is 6 points: about 320 calories, way more than 4 grams fiber, and 6 grams of fat
TURKEY CHILI- This is the easiest chili recipe ever! I'm bringing the few ingredients with me on vacation. You can sprinkle a little reduced-fat cheese and a few crumbled saltines or Triscuits.
1 1/4 lb. of lean ground turkey
1 packet of Lawry's chili seasoning
1 can kidney beans
1 can diced tomatoes
Brown turkey in a skillet, sprinkle Lawry's seasoning on turkey. Add 1/3 cup water, beans and tomatoes. Bring to a boil, reduce heat, and simmer for at least 10 minutes. Makes about 5, 1-cup servings.
1/5 of the pot (a little over 1 cup) is 250 calories, about 8 grams of fat, and 3 grams fiber. Each serving is 5 points.
Monday, July 23, 2007
We Joined Weight Watchers!!!
I just joined Weight Watchers on Thursday, June 21st. and I am so excited about it. My husband joined too. I can't belive he did but I am so glad. We can get to a healthy weight together. I know I have a lot to learn and I am ready to do it. Just think what a difference we can have by next Christmas!
