Cooking For One

prior to weight watchers, i didnt pay attention to serving sizes so i had a tendency of cooking too much food for me to eat in one sitting.  however, since i really dislike leftovers, i would typically end up eating all the food i made.  it was shocking to learn that i was really cooking for three or four instead of for one.  i was appalled that i was eating so much more than i needed.  within a month of being on weight watchers, all my cooking habits and my "go-to" meals were thrown out the window.  i was beginning to learn a whole new way of cooking.  even though i am still learning and growing as a lazy cook, i am at a point were i feel very comfortable in the kitchen and modifying recipes has become much easier.  when i find recipes i would like to try, since i am cooking for one, it is not difficult to change it to serve one.  furthermore, when i am experimenting with ingredients, i usually stick with the serving size of each ingredient.  the majority of the time, that works out perfectly.  i also found that storing certain foods by serving size helped me avoid overeating.  this works especially great for meat.  i currently have in my freezer 3 tupperwares of steak (4 oz each), 5 tupperwares of pork chops (one chop each), 3 tupperwares of ground beef (4 oz each), 4 tupperwares of ground turkey breast (4 oz each), and 3 tupperwares of chicken breast (4 oz each).  in the morning, i put a tupperware in the fridge and when i get home from work, ill take it out of the fridge.  by the time i start to cook, the meat is defrosted.  my routine is second nature now, but it does take time to break habits.  so all of you that are just starting out, hang in there!  you will figure what works for you! :) 


wednesday, april 27, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1  serving(s) Trader Joe's Organic Light String Cheese	1
1  large apple(s)	0
1  large mango(es)	0
1  medium orange(s)	0
10  item(s) baby carrots	0
Subtotal	1
Evening
1  serving(s) Trader Joe's Low Fat Parmesan Ranch Dressing	1
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
1  serving(s) Trader Joe's Butcher Shop Ground Beef 96/4 (in quesadilla)	3
Quesadilla ~ 2 pt tortilla (see recipe below)	8
Subtotal	12
Anytime
1  bag(s) Healthy Pop® 100 cal butter mini bag	3
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
1  Brownie Cupcakes (recipe in previous posts)	4
Subtotal	10
Food PointsPlus values total used	27

quesadilla
4 oz trader joe's butcher shop ground beef 96/4
1/2 cup trader joes vegetarian refried beans salsa style
2 tbsp trader joes reduced fat mexican cheese
2 tsp taco seasoning
2 la tortilla factory low carb large tortilla

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  add ground beef & cook completely while chopping it up into small pieces.  
• add about 2-3 tbsp of water to the frying pan with about 2 tsp of taco seasonings.  when the water has completely evaporated, the beef is ready to go into one of the tortillas.
• place the beef, refried beans, & cheese on a tortilla.
• put the tortilla with the ingredients on top back into the frying pan which has been sprayed with olive oil spray again.  place the other tortilla on top & press down a bit to evenly spread out the ingredients.
• cook both sides for about 3-4 minutes or until browned.
• top quesadilla with salsa

thursday, april 28, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium apple(s)	0
1  cup(s) grapes	0
1  medium orange(s)	0
10  item(s) baby carrots	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
Subtotal	3
Evening
1  serving(s) Trader Joe's Butcher Shop Boneless Center Cut Pork Chops (broiled & seasoned with spicy montreal streak seasoning)	5
1  serving(s) Betty Crocker Creamy Butter Mashed Potatoes 80 Calories	2
Brussels Sprouts w/Bacon (see recipe below)	2
Subtotal	9
Anytime
4 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	3
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
Subtotal	6
Food PointsPlus values total used	22

brussels sprouts w/bacon
1 cup frozen brussels sprouts, defrosted & cut in halves
1 slice trader joe's center cut seasoned uncured bacon
1/4 tbsp trader joes evoo

1 tbsp onion, chopped finely

1 clove garlic, minced

• heat the evoo in a frying pan on medium-low heat for a few minutes.  then add garlic & onions and cook for a few minutes.  be careful it does not burn.
• mix in brussels sprouts & bacon.
• cook until brussels sprouts are browned. 

here is the link to the recipe that inspired this side dish.  it really was yummy!  i found another recipe similar to this one that i am trying tonight!
http://www.bethenny.com/2011/04/19/brussels-sprouts/

friday, april 29, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium apple(s)	0
1  medium orange(s)	0
1  large mango(es)	0
10  item(s) baby carrots	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
Subtotal	3
Evening
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
2  Tbsp Fat Free Chunky Blue Cheese Salad Dressing	1
1  serving(s) Trader Joe's Roasted Potatoes w/Roasted Peppers & Onions	2
Cheese Steak Sandwich (see recipe below)	8
Subtotal	11
Anytime
4 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	3
1  serving(s) Breyers Fat Free Creamy Vanilla	2
1  Brownie Cupcakes (recipe in previous posts)	4
Subtotal	9
Food PointsPlus values total used	27

cheese steak sandwich
2 tbsp onions, long strips sliced thinly
4oz applegate roast beef humanely raised
2 tbsp trader joes sliced lite cheddar

1 flatout light italian herb flatbread

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions until caramelized.  put onions in a bowl.
• spray the same frying pan with trader joe's italian olive oil spray.  cook the roast beef.  1-2 minutes each side.
• place cooked roasted beef, onions, and cheese in frying pan together to melt cheese.
• place all ingredients in flatbread and roll up.

i love this sandwich!!  i do wish that i could use more roast beef but ill take what i can get! :)

i hope everyone is enjoying the weekend with no guilt!! :)

Love a Good Meal!

before i begin writing about my good meal, i want express my appreciation to everyone who is reading my blog.  its a wonderful, therapeutic experience that is helping me get through some rough times.  even though i dont know exactly who is reading, when i see that people are reading, i feel motivated and inspired to be honest with myself and to follow through with things that i might not have followed through with previously.  it also makes me feel great to know that people are inspired by what i write and are able to get some ideas on how to enjoy eating & weight watchers.  thank you! :)

on to my favorite subject.... food! :)  saturday nights meal was really good and satisfying.  i typically enjoy all my meals, but this was much more enjoyable!  its amazing to feel so satisfied from a healthy, home-cooked meal and not suffer from feeling bloated and heavy afterwards!  i love weight watchers!


saturday, april 23, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
Quesadilla (see below for recipe)	5
Subtotal	5
Evening
1  serving(s) Trader Joe's Butcher Shop Premium Angus Steak Tips (broiled)	5
1  cup(s) cooked spinach (see below for recipe)	0
1  Tbsp low-sodium soy sauce (steak marinade)	0
1  Tbsp Steak Sauce Original (steak marinade)	0
1/4 serving(s) Trader Joe's EVOO (spinach)	1
Mashed Sweet Potatoes (see below for recipe)	6
Subtotal	12
Anytime
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
1  bag(s) Healthy Pop® 100 cal butter mini bag	3
1  PB n Chocolate Bread Pudding (see below for recipe)	4
1  Brownie Cupcakes (see below for recipe)	4
Subtotal	14
Food PointsPlus values total used	35

quesadilla 

1/2 cup trader joes vegetarian refried beans salsa style
2 tbsp trader joes reduced fat mexican cheese
1 la tortilla factory low carb large tortilla

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes). 
• place the refried beans & cheese on the tortilla.
• put the tortilla with the refried beans & cheese into the frying pan.  after a few seconds, fold the tortilla in half & press down a bit to evenly spread out the ingredients.
• cook both sides for about 3-4 minutes or until browned.
• top quesadilla with salsa

spinach saute
1 cup frozen chopped spinach, defrosted
1/4 tbsp trader joes evoo
2 cloves garlic, minced
1 tbsp onions, chopped finely
fresh basil & parsley (from my indoor garden)
a dash of crushed red pepper

• heat the evoo in a frying pan on medium-low heat for a few minutes.  then add garlic & onions and cook for a few minutes.  be careful it does not burn.
• mix in spinach & seasonings.
• cook for about 3-4 minutes on low heat. 

mashed sweet potatoes

1 large sweet potato, cubed

1 tbsp smart balance heartright light buttery spread

2 tbsp spring tree sugar free low calorie maple syrup

• bring salt water to a boil
• lower heat to med-high, place sweet potato in water, and cook for about 20 minutes or until fork can very easily go through cubes
• drain potatoes & begin to mash
• add butter & syrup and mash until desired consistency

the marinade for the steak was incredible & i am really mastering broiling steak!  i like my meat well-done so it takes about 15 minutes on both sides to be cooked thoroughly and not dry out.

pb n chocolate bread pudding

below is the link to the recipe and the ingredients i used.  i only modified the ingredients somewhat and changed the serving size from 4 to 1.  i used a small, round pyrex and it worked perfectly!!  :)
http://www.hungry-girl.com/show/comfortably-yum-pb-n-chocolate-bread-pudding-recipe 

1 slice pepperidge farms carbstyle 7 grain
1/4 cup trader joe's organic vanilla soy milk
1/8 cup fat free egg substitute
1/2 tbsp better n peanut butter
1/4 tbsp brown sugar
1/2 tbsp semi-sweet mini chocolate chips


here is the link to the brownie cupcakes recipe.  its so simple yet so delicious!
http://www.hungry-girl.com/show/surprises-shockers-and-swaps-yum-yum-brownie-muffins-recipe


hope you are all having a wonderful no guilt day!!!

Exercise on the Light Side

i did it!  i registered for a low impact, cardio-vascular workout program at the hommocks pool.  they use aqua-jog belts which i need to use in the pool so i think this might be the perfect exercise program for me!  im hoping that i can learn a safe routine that i will be able to practice independently.  i might be the youngest in the class but i need to stay focused on whats good for me and not let that discourage me.  i used to be very active and enjoyed participating in many sports so its tough for me to accept that my abilities are more similar to seniors.  luckily, i enjoy the company of seniors & think i will have a blast in a pool with them!  thats the positive i need to focus on!  itll be fun & healthy!  :)

wednesday, april 20, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 cup(s) grapes	0
1  medium pear(s)	0
1/2 serving(s) Trader Joe's Better'n Peanut Butter (on bread)	1
1  serving(s) Pepperidge Farm CarbStyle 7 Grain Bread	1
1  serving(s) Trader Joe's Organic Reduced Sugar Blueberry Preserves (on bread)	1
Subtotal	3
Evening
3  cup(s) cooked spaghetti squash	0
1  serving(s) Trader Joe's Organic Free Range Chicken	3
2  serving(s) Campbell's French Onion Soup Less Sodium	4
1  serving(s) Trader Joe's Sliced Lite Cheddar	2
Subtotal	9
Anytime
4 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	3
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	10
Food PointsPlus values total used	26

i experimented with my dinner recipe completely and was very pleased with the results!  the only change i would make is using 1 serving of french onion soup, not 2 servings.  it was too soupy.  other than that, i think i have a new ingredient to use with spaghetti squash & maybe even as a way to change up the mexican potato casserole recipe!

french onion chicken with spaghetti squash

3 cups cooked spaghetti squash (leftover from saturday night)
4 oz trader joe's organic free range chicken, cubed
1 cup campbells french onion soup, low sodium

1 slice trader joes lite cheddar, sliced into small pieces

• preheat oven to 350 degrees
• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook chicken completely.
• combine spaghetti squash, chicken, and soup.
• pour into a pyrex sprayed with trader joe's italian olive oil spray.  place pieces of cheese on top.
• baked uncovered for 18-22 minutes or until bubbling & browned.

 

thursday, april 21, 2011

Morning
3  item(s) egg white(s) (omlette)	1
1/2 serving(s) Trader Joe's Center Cut Seasoned Uncured Bacon (in omlette)	1
1  serving(s) Trader Joe's Sliced Lite Cheddar (in omlette)	2
1  serving(s) Pepperidge Farm CarbStyle 7 Grain (on side)	1
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Subtotal	7
Midday
1  medium orange(s)	0
1  cup(s) grapes	0
1  medium baby carrots	0
Subtotal	0
Evening
1  serving(s) Betty Crocker Roasted Garlic Mashed Potatoes 80 cal	2
Fish Casserole (see recipe below)	6
Broccoli & Brussels Sprouts Bake (see recipe below)	2
Subtotal	10
Anytime
2  bag(s) Healthy Pop® 100 cal butter mini bag	5
1/2 cup(s) Fat-Free Mint Cookies 'n Cream Frozen Yogurt	3
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	12
Food PointsPlus values total used	29

im addicted to this fish casserole recipe!  i actually crave it!  i didnt have shrimp so i used langostino tails instead and was not disappointed at all!

fish casserole
4oz white ruffy farm raised striped pangasius fillet
3oz trader joe's langostino tails
1 tbsp smart balance heartright light buttery spread
2 tbsp progresso italian style bread crumbs
1/4 cup onions, chopped
2 cloves garlic, minced
italian seasoning

• preheat oven to 350 degrees.  spray pyrex with trader joe's italian olive oil spray.
• place pangasious fillet in pyrex.
• melt butter.  mix in langostino tails, bread crumbs, onions, garlic, and seasonings.
• place mixture over fillet.
• bake for 15-20 minutes covered and 5-10 minutes uncovered.

broccoli bake
frozen broccoli & frozen brussels sprouts defrosted & cut into bite size pieces
2 tbsp progresso bread crumbs italian style
1 tbsp trader joe's parmesan, romano grated cheese mix
italian seasoning
garlic & herb seasoning 

• preheat oven to 375 degrees
• layer the bottom of a pyrex with the broccoli & brussels sprouts
• sprinkle bread crumbs, cheese, and seasonings
• bake covered for about 20-25 minutes 

 

friday, april 22, 2011 (earth day!)

Morning
1/2 serving(s) Spring Tree Sugar Free Low Cal Syrup	1
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Cannoli-Stuffed French Toast Nuggets (see recipe below)	5
Subtotal	8
Midday
1/2 cup(s) grapes	0
1  large pear(s)	0
1  medium orange(s)	0
Subtotal	0
Evening
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
1  serving(s) Trader Joe's Fat Free Crumbled Feta (in salad)	1
1  serving(s) Trader Joe's Butcher Shop Ground Beef 96/4 (on top of pizza)	3
1  serving(s) Maple Grove Fat Free Balsamic Vinaigrette (in salad)	0
1/2 serving(s) Trader Joe's Center Cut Seasoned Uncured Bacon (in salad)	1
White Pizza (see recipe below)	6
Subtotal	11
Anytime
9  cup(s) Healthy Pop® Kettle Corn, Popped	6
1  serving(s) Breyers Fat Free Creamy Vanilla	2
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	12
Food PointsPlus values total used	31

the cannoli-stuffed french toast hungry girl recipe was delicious but too heavy & sweet for me in the morning. i also didnt use as much syrup as i poured because it was just too much.  i actually prefer a healthier breakfast.  regardless, it was yummy!! :)   here is the link to the recipe that i modified slightly.  i used one slice of pepperidge farm carbstyle 7 grain bread instead of a hot dog bun, organic granulated sugar instead of a no calorie sweetner, and smart balance heartright light buttery spread instead of the recommended butters in the recipe. 

http://www.hungry-girl.com/show/rise-and-dine-cannoli-stuffed-french-toast-nuggets-recipe

doesnt look as good as it tasted! :)

the pizza was good too!  the laughing cow wedge was definitely a nice addition!

faux pizza (modified based on a hungry-girl recipe called "crispy white pizza")
1 flatout light italian herb (flat bread)
4oz trader joes ground beef 96/4
2 tbsp chopped onions
3 cloves minced garlic
1/4 cup & 2 tbsp trader joes fat free ricotta cheese
2 tbsp trader joes lite shredded mozzarella cheese
1 laughing cow light creamy garlic & herb wedge
italian seasoning
garlic & herb seasoning

basil from my indoor garden! :)

• preheat ove to 375 degrees
• spray a baking sheet with trader joe's italian olive oil spray.  place flatout on the sheet and bake for 5 minutes.  flip flatout and bake for another 5 minutes.
• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions & garlic for a minute.  add ground beef & cook completely while chopping meat up into small pieces.
• combine cheeses, seasonings, basil, meat w/onion & garlic.  the heat from meat will melt the cheeses to a spreadable consistency.   spread on baked flatout.
• put back in oven for another 5 minutes.

hope everyone is having a wonderful no guilt day! :)

It Always Comes Down To Choices

i think weight watchers really started to work for me when i realized the importance of choices and consequences.  weight watchers has it right because its truly a lifestyle change.  there is not a specific guideline and you are not stuck with certain foods & certain amounts.  you really can choose to eat whatever you want.  however, you must take into consideration the consequence of your choice.  its the "what would i rather" game.  i would rather have ice cream at night than an extra serving of potatoes for dinner.  i would rather have a hamburger with fries at a sports bar & eat fruits, veggies, very low point meals, etc. the rest of the day than spread out my points evenly for every meal & eat low point snacks.  in either scenario, i understand the consequences and make the decision based on my wants.  i never feel deprived or have major cravings because i satisfy them always!  i also accept weeks when the scale isnt kind.  typically, after i reflect back on the week, it makes sense that i gained.  i definitely feel disappointed, but its more of a learning experience for me.  but, even if i cant make sense of it, i try hard to focus on the overall successes opposed to one unexplained disappointing week.  reflecting is truly a fantastic way of analyzing choices and figuring out how to make a better choice that will not leave you deprived.  its not easy and i think it takes time to start viewing food as a choice & to reflect honestly but before you know it, its natural & very empowering! :)

monday, april 18, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 cup(s) grapes	0
1  large pear(s)	0
1  medium orange(s) (in yogurt)	0
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
Subtotal	2
Evening
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
1  serving(s) Olde Cape Cod Toasted Sesame Soy & Ginger Salad Dressing	1
1  serving(s) Trader Joe's Fat Free Crumbled Feta (in salad)	1
1  Mexican Potato Casserole (see recipe below)	9
Subtotal	11
Anytime
1  bag(s) Healthy Pop® 100 cal butter mini bag	3
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream	3
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	10
Food PointsPlus values total used	27

mexican potato casserole
2/3 cup betty crocker roasted garlic instant mashed potatoes
4oz trader joe's butcher shop ground beef 96/4
1/2 tbsp taco seasoning
1/2 cup trader joe's low fat vegetarian refried beans
1 tbsp trader joe's reduced fat mexican cheese

• preheat oven to 375 degrees
• spread prepared mashed potatoes across the bottom of a pyrex sprayed with trader joe's italian olive oil spray
• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes) & cook the ground beef.  as it is cooking, break up the meat into small bits.  once the meat is cooked, add about 2-3 tbsp of water to the frying pan with taco seasonings.
• when the water has completely evaporated, add the refried beans to the pan and cook for about 2 minutes.
• spread meat/bean mix on top of mashed potatoes
• sprinkle cheese on top
• bake uncovered for about 25 minutes

tuesday, arpil 19, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
10  item(s) baby carrots	0
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1  medium orange(s) (in yogurt)	0
1  medium nectarine(s)	0
1/2 cup(s) grapes	0
Subtotal	2
Evening
1  serving(s) Trader Joe's Butcher Shop Boneless Center Cut Pork Chops (broiled)	5
1  serving(s) Trader Joe's Creamy Corn & Roasted Pepper Soup	3
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
2  Tbsp Fat Free Chunky Blue Cheese Salad Dressing	1
Pork Chop Marinade (see below for recipe)	1
Subtotal	10
Anytime
4 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	3
1  serving(s) Breyers Fat Free Creamy Vanilla	2
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	9
Food PointsPlus values total used	25

below is the link to the marinade.  i love allrecipes.com for many reasons, but one of the best features is you can change the serving size & it will do the math for you!  even though i love math, i am lazy too! :)   personally, i didnt like this marinade as much as i thought i would.  it needs more flavor.  my gut is saying more soy or a1.  please let me know if you have any suggestions.  the soup, on the other hand, is delicious!!  its a weekly must at this point!!

http://allrecipes.com//Recipe/marinated-baked-pork-chops/Detail.aspx

hope everyone is having a wonderful no guilt day! :)

No More Excuses! I'm Moving More!

if you eat better and move more, you will lose weight.  we all know this to be true but usually struggle with doing both.  i always struggled with eating better not moving more.  weight watchers and my lower back changed that completely.  the month i was first introduced to weight watchers was the same month my lower back took a huge turn for the worse.  so, since january 2009, i have not been able to move more the way i would like and i am still limited to the amount of moving i can do.  i am also very fearful of doing too much, even when i am feeling pretty good.  on my best days, my pain is at a 2-3 which is very manageable and no one typically knows that i have any discomfort at all.  thats where i want to be always and moving more or doing too much in one day definitely increases the pain.  as you can imagine, the pulled nerve in march increased my fear significantly.

fear can be a very negative emotion that hinders changing for the better.  this couldnt be more accurate and is why i have not been motivated to look for a safe way for me to move more.  there was a time where i was motivated to do exercises that would help my back along with my general fitness, but my experiences with exercise since january 2009 have not been positive.  im either told i cant do activities such as yoga or ive ended up not seeing any progress or results.  ive also been told by a few respected neurosurgeons and physiatrists that there is not much i can do because of the nerve damage.  i know walking in a pool and doing some aqua-exercises is probably the best thing for me.  however, since i need to wait a few months before i can apply for membership at the hommocks pool, i have a choice.  two days ago i would have used that as an excuse to continue avoiding moving more but instead, i started pushing myself to move more in other ways.  i went for a short walk yesterday which was great but today's walk was not as great.  my right leg was not pleased.  so, i plan to go for a walk every other day if weather permits.  then, in a couple of months, i will start to do some aqua exercises a couple of times a week. 

i realize that my fears created excuses to justify why i wasnt moving more.  excuses do not solve problems!  excuses make it easy to not accept responsibility for your actions.  no more excuses for me!! :)


saturday, april 16, 2011

Morning
1  packet(s) Cream of Wheat Instant healthy grain, maple brown sugar	3
Coffee	2
Subtotal	5
Midday
1  small pear(s)	0
1/2 cup(s) grapes	0
Subtotal	0
Evening
Spaghetti Squash Ricotta Casserole (see recipe below)	6
Subtotal	6
Anytime
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream	3
8 1/2 cup(s) Healthy Pop® Kettle Corn, Popped	6
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	13
Food PointsPlus values total used	24

spaghetti squash ricotta casserole
3 cups cooked spaghetti squash
4 oz trader joe's organic free range chicken, cubed
2 cloves garlic, minced
2 tbsp onions, chopped finely
2 tbsp fresh basil, chopped finely
1 cup chopped frozen spinach (defrosted)
2 tbsp fat free egg substitute
1/4 cup trader joes fat free ricotta cheese
2 tbsp trader joe's lite shredded mozarella

• preheat oven to 350 degrees
• cut spaghetti squash in half.  scoop out seeds & fibers.
• add water to the bottom of a baking sheet (cover about 80%).  place squash cut side down on the baking sheet.
• bake for about 35 minutes.  when fork can go through skin easily, its done.
• flip squash (cut side up) so it can cool down while preparing chicken.
• increase oven temperature to 400 degrees.
• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions & garlic for a minute.  add chicken & cook completely.
• lower heat & add spinach and basil.  
• let sit on low heat while using a fork to scrap the inside of the squash into a bowl.  it will naturally separate into spaghetti-like strands.  scrap the other half into a tupperware to be used for another dish later in the week.
• combine ricotta and egg substitute.  add chicken/spinach mixture and stir.  add spaghetti squash and stir.
• pour into a pyrex sprayed with trader joe's italian olive oil spray.  sprinkle mozzarella on top.
• baked uncovered for 18-22 minutes or until bubbling & browned.

there are many ways to prepare the spaghetti squash.  this website lists many of them but i like baking with water for 35 minutes the best! :)
http://www.healthy-recipes-for-kids.com/spaghetti-squash-recipes.html

i loved this recipe!!  it was not as flavor packed as i usually like my meals, but i really enjoyed it & it was sooooo filling!  i think i will cut the spinach down to 1/2 cup next time i make this though.  there was just a little too much spinach which i never thought i would say! :)

right after it came out of the oven! YUMMY!!!

couldnt wait to try it!!

sunday, april 17, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) strawberries (in yogurt)	0
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium nectarine(s)	0
1  medium orange(s)	0
1  serving(s) Trader Joe's Sliced Lite Cheddar (on top of spinach pancakes)	2
2  pancake(s) Dr. Praegers Spinach pancakes	4
Subtotal	8
Evening
1  cup(s) cooked brussels sprouts (see recipe below)	0
Spaghetti w/Lobster Tails in Vodka Sauce (see recipe below)	9
Subtotal	9
Anytime
1  bag(s) Healthy Pop® 100 cal butter mini bag	3
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream	3
1  Brownie Cupcakes (see recipe in previous posts)	4
Subtotal	10
Food PointsPlus values total used	31

roasted brussels sprouts
1 cup frozen brussels sprouts, defrosted & cut in half
garlic & herb seasonings
italian seasonings

• preheat oven to 400 degrees
• spread one layer of brussels sprouts in a pyrex sprayed with trader joe's italian olive oil spray.
• spray brussels spouts with trader joe's italian olive oil spray
• sprinkle seasonings (i used a lot!)
• baking may vary so check on them every 10 minutes & stir them.  should take about 30 minutes.

spaghetti w/lobster tails in vodka sauce
2 oz trader joes organic spaghetti, cooked al dente
1 clove garlic, minced
1 tbsp onions, chopped finely 
1/4 cup tuttorosso tomato sauce
1/2 cup trader joes organic vodka sauce
2 tbsp basil, chopped finely
3 oz trader joes langostino tails, defrosted
1 tsp trader joes grated cheese (romano & parmesan)

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions & garlic for a minute.  
• lower heat & add tomato sauce, vodka sauce, basil, & langostino tails.  let sit on low heat when the pasta has about 5 minutes left to cook.
• mix it all together in a bowl w/grated cheese.

this was excellent!!  i was very pleased with my sunday macaroni!! :)

hope everyone is having a wonderful day with no guilt & excuses!! :)

Saying Thanks

in the jan/feb 2011 issue of weight watchers magazine, a page really made me stop and think.  "say thanks" in big letters immediately intrigued me.  just recently two teachers noticed that i express appreciation quite often & usually with hand gestures.  its, of course, a bit dramatic & loud so it definitely is funny & makes me laugh when i catch myself doing it now.  however, in all honestly, i am truly grateful when i give thanks & i really appreciate people that are kind, thoughtful, helpful, etc.  i actually frequently worry that people dont realize how truly thankful i feel.  i feel so grateful for so many things and people.  i never want the people who i appreciate to ever think that i dont appreciate them & i feel terrible for people who dont get thanked often enough!  so, i probably compensate for my neuroses by giving thanks very dramatically and frequently to many people! :)  its really comical but its a result of a negative feeling about something so positive.  this is why the page in the ww magazine became so powerful to me.  there was only a paragraph about saying thanks, but it made me change my perspective on showing gratitude completely.  the first sentence read "practicing gratitude is good for your well-being."  awesome! so instead of giving thanks with comical passion because of my insecurities, i will say thanks with comical passion because i am truly thankful and its good for my well-being! :) 

this had nothing to do with eating, but i think that when you feel good emotionally, its easier to eat healthier & feel great about it! :)  ww must agree because it was in their publication! :)  i needed this pick me up too.  i gained 1.1 lbs this week and i really cant explain why.  i tracked everything & was within points completely.  i know it happens and sometimes simply retaining water can effect the scale, but it hit me hard.  as a result, today i fell off the wagon.  but tomorrow is a new day & im getting excited for tomorrows dinner! 

i also owe you quite a few days of meals.  i really slacked this week!  i am super lazy & tired so most of the meals this week were repeats of meals i have made recently.  here are some pics of dinners just to remind you of these yummy recipes! :)

fish casserole, betty crocker roasted garlic mashed potatoes, & salad

broiled pork chops marinated in trader joe's soyaki & margies mango teriyaki , trader joes crinkle fries, & salad

chicken quesadilla & a salad

If you do what you've always done, you'll get what you've always gotten. ~Anthony Robbins

how true!  if you are not happy with the results of your behavior, reactions, choices, thoughts, etc. then you need to make a change.  i also think that people who expect change but are not willing to make any changes themselves seem to be less happy.  i admit that i was one of those people and at times i need to remind myself that i am ultimately responsible for my happiness.  sometimes this is easier said than done but luckily, changing the way i viewed food was not that difficult.  weight watchers makes change less stressful because of the support, structure, and resources made readily available.  since the end of december i have lost 15.8 pounds which includes three weeks where i gained.  im about 5 pounds away from where i would like to be.  change can be fantastic! :)

wednesday, april 6, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium apple(s)	0
1  large orange(s)	0
1  small peach(es)	0
1  large pear(s)	0
10  item(s) baby carrots	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
Subtotal	3
Evening
1  cup(s) mixed greens (trader joe's organic romaine lettuce, trader joe's organic broccoli slaw, grape tomatoes, red onions, and cucumber)	0
1  serving(s) Trader Joe's Butcher Shop Premium Angus Tri-Tip Steak (in quesadilla)	5
1  serving(s) Maple Grove Fat Free Caesar Dressing	0
Quesadilla ~ 2 pt tortilla (see recipe below)	5
Subtotal	10
Anytime
1  bag(s) Healthy Pop® 100 cal butter mini bag	3
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream	3
1  Brownie Cupcakes (see previous post for recipe)	4
Subtotal	10
Food PointsPlus values total used	27

quesadilla
4oz trader joe's butcher shop tri-tip steak, cubed

taco seasonings
1/2 cup trader joes vegetarian refried beans salsa style
2 tbsp trader joes reduced fat mexican cheese
1 la tortilla factory low carb large tortilla

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  add steak & taco seasoning. cook completely.  
• place the steak, refried beans, & cheese on the tortilla.
• put the tortilla with the refried beans, steak & cheese back into the frying pan which has been sprayed with olive oil spray again.  after a few seconds, fold the tortilla in half & press down a bit to evenly spread out the ingredients.
• cook both sides for about 3-4 minutes or until browned.
• top quesadilla with salsa

layla is a great assist in the kitchen! :)

thursday, april 7, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1  medium apple(s)	0
1  large orange(s)	0
1  large peach(es)	0
1  medium pear(s)	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
1  medium baby carrots	0
Subtotal	1
Evening
1  serving(s) Trader Joe's Butcher Shop Ground Turkey Breast	3
1  serving(s) Trader Joe's Sliced Lite Cheddar	2
1  serving(s) Betty Crocker Cheddar & Sour Cream Mashed Potatoes	2
1  Tbsp Free Thousand Island Salad Dressing	1
Asparagus Bake (see recipe below)	2
Subtotal	10
Anytime
6  cup(s) Healthy Pop® Kettle Corn, Popped	4
1  serving(s) Edy's Slow Churned Thin Mint Ice Cream	3
1  Brownie Cupcakes (see previous post for recipe)	4
Subtotal	11
Food PointsPlus values total used	26

asparagus bake
asparagus spears
2 tbsp progresso bread crumbs italian style
1 tbsp trader joe's parmesan, romano & asiago cheese mix
italian seasoning
garlic & herb seasoning 

• preheat oven to 375 degrees
• layer the bottom of a pyrex with the aparagus spears
• sprinkle bread crumbs, cheese, and seasonings
• bake covered for about 20-25 minutes & uncovered for about 5 minutes

friday, april 8, 2011

Morning
Coffee (1/4 cup fat free half & half, 2 tsp organic turbinado raw cane sugar, 6 cups black coffee)	2
Honey Nut o's (1 large banana, 1/2 cup trader joe's organic vanilla soy milk, 1/2 cup cascadian farms organic honey nut o's cereal)	2
Subtotal	4
Midday
1/2 serving(s) Trader Joe's Organic Nonfat Yogurt French Vanilla	2
1/2 cup(s) fresh blueberries (in yogurt)	0
1  medium apple(s)	0
1  large orange(s)	0
1  large pear(s)	0
10  item(s) baby carrots	0
1  serving(s) Trader Joe's Organic Light String Cheese	1
Subtotal	3
Evening
2  serving(s) Applegate Roast Beef Humanely Raised	4
1  item(s) Flatout Italian Herb	2
1  tray(s) Just for One Peas and Corn in a Basil Butter Sauce	2
1  serving(s) Trader Joe's Sliced Lite Cheddar	2
1  serving(s) Trader Joe's Crinkle Wedge Potatoes	3
1 1/2 serving(s) Trader Joe's Organic Ketchup	0
Subtotal	13
Anytime
6  cup(s) Healthy Pop® Kettle Corn, Popped	4
4  cookie(s) Cookies Thin mints (YUMMY!!!!)	4
1  serving(s) Breyers Fat Free Creamy Vanilla	2
1  Brownie Cupcakes (see previous post for recipe)	4
Subtotal	14
Food PointsPlus values total used	34

i am loving making this steak sandwich for dinner!  its soooooooo delicious!!

cheese steak sandwich
2 tbsp onions, long strips sliced thinly
4oz applegate roast beef humanely raised
2 tbsp trader joes sliced lite cheddar

1 flatout light italian herb flatbread

• spray a frying pan with trader joe's italian olive oil spray (frying pan has been on medium-low heat for a few minutes).  cook the onions until caramelized.  put onions in a bowl.
• spray the same frying pan with trader joe's italian olive oil spray.  cook the roast beef.  1-2 minutes each side.
• place cooked roasted beef, onions, and cheese in frying pan together to melt cheese.
• place all ingredients in flatbread and roll up.

before rolling up

hope everyone is enjoying this weather!!  have a fabulous no guilt weekend!!