Week 9 SHAKE IT UP

SHAKE IT UP

“When we have the tools we need to accomplish our goals, we are more willing

to try something new”

How many times do we think, Chicken is a great idea for dinner tonight. And, then later preparing it we think, CHICKEN again?  Chicken does not have to be boring; there are exactly 2.3 million ways to prepare chicken and rice.

 

 

can you take from today’s activity to easily put together a tasty dinner?

Let your imagination run away with you the next time you feel boredom kicking in, and

stay one step ahead with today's great ideas.

Crockpot Chicken Stroganoff
Makes 6 servings
5 PPV per serving1 pound boneless, skinless chicken
1 container (16 oz) fat free sour cream
1 packet powdered onion soup mix
1 can fat free cream of chicken soup
1 small can mushrooms
Add all ingredients to crock pot. Cook on low for 6 hours

If you have a night that you just can’t come up with a good recipe, what ideas

“Where do you find your favorite recipes?”

“Would you be willing to try new recipes if they come recommended?”

Quote of the Day

"Avoid the crowd. Do your own thinking independently. Be the
chess player, not the chess piece."
-- Ralph Charell

Wrapping up the Week!

From

http://www.fooducate.com/blog/2010/05/02/serving-sizes-what-a-joke/

“If there is one datum that throws off the entire purpose of the nutrition facts panel, it has got to

be the serving size. We take a quick glance at the calories and fat content, but often don’t

register that the serving size is not even close to what we actually consume. As a result we

(usually) end up consuming much more calories than we think.

In a recent consumer survey by Supermarket Guru Phil Lempert, a full 92% of consumers said

they find it hard to relate what they eat to the printed ‘serving size’ on the package.

The FDA mandates that serving size appear in 2 formats – a weight, and an easily assessable

household measure. For example – 3 ounces, 1 cookie. Or 27 grams, half a cup. But in the

case of some products, the values don’t make sense.

Here are a few of our “favorite” examples:

1. A serving of Oreo’s is a mere 3 cookies. Hah.

2. Fig Newtons – 2 cookies. Double hah.

3. Leading brand potato chips serving size is 14 or 16 chips, depending on the package size.

Alternatively it’s 1 ounce. Show me an ounce of chips.

4. A cereal serving size of 1 ounce. Most people consume 50% more at least.

5. Soft drinks. A serving is 8 fl oz (1 cup), but many single serve bottles are twice that size.

6. Ice cream – half a cup. What is that, a third of a scoop?

Supposedly, the serving sizes are based on the average of what people consume. In the US, not

Lilliput

to present a more healthy product.”1. But most manufacturers try to print the lowest number they can get away with in order

Quote of the Day

“Everything we do is a habit so why not choose good habits and healthy portions

sizes?” ~Molly, blogger

Peanut Butter Cookies with Chocolate Centers

Peanut Butter Cookies with mini Chocolate Centers

2 Sprays Cooking Spray
1 cup sugar
1/4 cup regular butter
1/2 cup chunky peanut butter or creamy
2 large eggs
1/2 teaspoon vanilla
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup flour
1 oz semi sweet chocolate chips

• Preheat oven to 375ºF. Coat 2 cookie sheets with cooking spray or cover with parchment paper.
• Place sugar, butter and peanut butter in a large bowl; beat with an electric mixer until light and fluffy. Add eggs and vanilla; blend well with mixer.
• Add salt, baking soda and flour to sugar mixture; beat until completely incorporated.
• Drop batter by heaping teaspoons onto prepared cookie sheets and flatten with the back of a wooden spoon. Make sure to leave about 2 inches between each cookie. (Bake in several batches to prevent over-crowding if necessary.) Place a chocolate chip in center of each cookie.
• Bake cookies until edges brown, about 10 to 11 minutes. Remove from oven and let cool on cookie sheet for 1 or 2 minutes; remove cookies to a wire rack and cool completely. Yields 1 cookie per serving.

 Course: dessertsPointsPlus™ Value:    2Servings:  30Preparation Time:  12 minCooking Time:  11 minLevel of Difficulty:  Easy

Quote of the Day

Now I am I’m even surprised at the portion size of some” ~stlc, blogger

“When I first started out actually measuring what I was supposed to eat it took

me a long time to re-program my eyes and once I started getting used to the

portion sizes I decided that it was time to go out into the wild so to speak. Then

I went out a couple of times and was SHOCKED at just how huge the portions

were! And I used to happily eat all of it and be, “mmm nice meal.” :)

too wary to even order at a restaurant! LOL but what I do now is order 2

starters. And they are perfect :)

of the starters actually. :)

Double Chocolate Pudding

Double Chocolate Pudding

1 oz bittersweet chocolate
2 cups low fat chocolate milk at room temp
3 Tablespoons cornstarch
6 Tablespoons spray can whipped cream

• In a small pot, over very low heat, melt chocolate, stirring constantly, about 1 minute. Add 1 1/2 cups milk and cook, stirring occasionally, to combine, about 1 to 2 minutes.
• Meanwhile, in a small bowl, mix remaining 1/2 cup milk with cornstarch until well-blended with no lumps; add to pan with chocolate-milk mixture. Increase heat to medium and bring to a boil, stirring constantly; boil for 1 minute. Reduce heat to low and cook until thickened, about 30 seconds; pour about 1/3 cup pudding into each of 6 small ramekins. Cover ramekins with plastic wrap, pressing plastic down onto the surface of pudding (so skins don't form) and refrigerate until chilled. When ready to serve, top with whipped cream. Yields about 1/3 cup pudding and 1 tablespoon whipped cream per serving.

PointsPlus™ Value:    3Servings:  6Preparation Time:  5 minCooking Time:  5 minLevel of Difficulty:  Easy

Quote of the Day

“I’m never confused by the serving size of rice or soup or vegetables being too

small – just chips and ice cream.” ~Kundan, blogger

Plates

, a “local voice” by Kevin Ellis

The Dinner Plate

“I was watching Nightly News the other day and this report came up that after listening to it, I

hit myself in the head and said, “Of course this makes sense now.”

The report was about our dinner plates and how they have gotten much bigger since the 1950’s.

Now I am not just referring to the portion sizes, we all know about that and that is not news, but

the plate itself. In the 1950’s the average size of a dinner plate was 9” in diameter. Now in 2010

it is 12” in diameter. This is a 33% increase in just the size of our plates!

So now you may say, so what? Our plates our bigger what does that mean? Well, back in the

50’s when you made 2 eggs and 2 strips of bacon it filled the plate. Now by making that same

breakfast meal with the same amount of food, it doesn’t even dent the plate. You have to make

3 eggs and 5 strips of bacon just to fill the plate. That is a 50% increase in the food we put on

our plate. Have you ever looked at the size of a restaurant plate? They are huge! Back in the

50’s they were 33% smaller. Here is the funny thing as I see it. Once you finished your plate of

food in the 50’s for the most part you were satisfied. As a nation in 2010 we still finish our plates and in the end we are consuming 500 more calories each day because of it.

You see, people may try to control their eating but what I have found out is that we eat with our

eyes and not our heads. We fill our plates and then sit down. Now if our plates are 33% bigger

than they were in the 1950’s aren’t we putting more food on them and aren’t we consuming

more calories because of that? Some dietitians call what we do now as “mindless eating”, eatingwith our eyes rather than our appetites.

Did you know that the average male waist size in the 1950’s was 35” and for women it was

30”and now in 2010 that average size for a male is 39.7” and for women 37”? Did you know thatin the 50’s the average weight for males was 166 pounds and for women it was 140 pounds and now it is 195 pounds for men and a whopping 165 pounds for women. (I got this from Universityof California, Berkley). Good old “Portion Distortion” has really set in and gotten us to where we are today.

So what is the solution? How can we control this? Even our cups are bigger than they were in

the 50’s. What is the answer? Personally, now that I now these facts, I am going to make sure

that I don’t fill my plate and if it is filled I will make every attempt to not eat everything on it but

save some for another day or time. My attitude will no longer be, “I have to finish everything on

my plate.” But, “I am satisfied now I should stop and relax.”

Now that you know these facts,…what are you going to do about it..?”

Quote of the Day

“Who’s coming up with the serving sizes? A serving size of ice cream is a half a

cup. What, what is that? Is that like a joke some guy put on there?.... I think a

serving size of ice cream is when you hear the spoon hit the bottom of the

container!” ~Brian Regan, comedian

Monday, February 21, 2011

We didn't meet today due to the holiday. However, here is the topic shared around the world.

Week 8 Portion Savvy

A VISUAL APPROACH TO BECOMING PORTION SAVVY

Measuring foods and drinks is the only way to ensure accurate portions. You are able to learn portion-sizing the best way, at home. Today the percentage of meals and snacks that occur at home within easy reach of a food scale, measuring cups and spoons is rapidly decreasing.

Portion sizes matter, significantly. Recognizing correct portion sizes and the Points Plus values that go with them, is key to weight loss success. When we are away from home, being able to judge accurately depends greatly on a member's ability to see portion sizes.
Try to keep in mind those helpers when deciding portion control for those times you don't have a handy measurement tool with you. (Or you can hang one on your key chain. Ha Ha) :)

Tennis Ball: 1 cup (cereal)

Compact Disc: 4 inches (Great for pancakes, etc)

Cell Phone: (Like a blackberry): slice of cheese= 3 Points Plus values

1 Die: (plural=dice) 1 teaspoon

3 Dice: 1 tablespoon

Wendover Weight Watchers

Welcome to the Wendover area Weight Watchers Blog.

Emily and Kamerin are happy to announce that we will be sharing from day to day about weight loss, the journey, weekly topics and help idea's!  Hope you enjoy!