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! :)