Filling Foods: Complete List

Beans and Legumes

Includes: Black, cannelloni, garbanzo, green, kidney, lima, navy, pinto, peas, lentil, refried fat free and soy. Cannot contain ingredients that are not filling foods, pork and beans.

Cereals, Grains and Starches

Includes: Barley, buckwheat, bulgur, cold cereal, cooked hot oatmeal, cornmeal (polenta), couscous, whole wheat, kasha, popcorn (air popped or 94% fat free microwave popped only), quinoa and rolled oats.

Cold cereals must be limited to one meal a day and eaten with fat free milk or fat free plain yogurt. Any whole grain variety without added sugar, nuts or dried fruit is a Filling Food as is plain variety of cooked (hot) cereal that does not contain added sugar.

Dairy

Includes: FF milk, FF cheese, FF cottage cheese, FF SF instant hot cocoa, FF SF pudding, FF sour cream, FF plain yogurt, reduced calorie dairy shakes, WW smoothies and calcium fortified unflavored soy milk.

Fish and Shellfish

Includes: any variety or shellfish, fresh, frozen or canned

Canned fish and shellfish packed in water, broth or tomato juice (not in oil).

Fruits

Includes: any variety, fresh, frozen or canned (without added sugar). Canned fruit packed in water or juice. Applesauce must be unsweetened. Track points for dried fruit and fruit juices.

Lean Meats

Includes Beef, lamb, pork, veal or poultry

Choose visibly lean cuts of beef. Look for "loin, round and leg". Trim any visible fat before preparing and remove skin before eating. Ground beef with no more than 7% fat ground chicken and ground turkey cannot be part of more than one meal a day.

Pasta, Potatoes, Rice and Grains

Includes: Whole wheat pasta, brown rice and potatoes (white, red and sweet)

Snacks

Includes: Popcorn (air popped or 94% FF microwave popped only)

Soups

Includes: Fresh, canned, frozen, dried or homemade soups made with filling foods.

Cream soups are not included.

Soy and Meat Substitutes

Includes: Dried beans, lentils, veggie burgers, tofu (any type) and Quorn

Vegetables

Includes: Fresh, frozen, or canned (without added sauce, fat or sugar)

Track points values for vegetables mixed with ingredients that are not filling foods such as regular refried beans, pork and beans, corn in butter sauce, dried tomatoes packed in oil, French fries, and sweet pickles and vegetable juices.

Happy Holidays!

Alright everybody, we're in the home stretch. The holiday season is almost over.


I'll leave you with a list of important tools to carry with you as you celebrate:


1. The holiday's don't celebrate food. Remember why you have the holiday in the first place. Enjoy your family and loved ones!

2. You always have a choice. Examine your food options and make the best possible decisions.

3. Have a plan. If you don't have a plan, than you eliminate the ability to recognize your choices.

4. Bring a dish with you (if you are going somewhere). No host ever yelled at someone for bringing a gift. Present it with pride. Just make sure it is group friendly. You want to be invited back, right?

5. Leftovers are for sending home with other people or for freezing. If it's in your refridgerator you're more likely to eat it...all.

6. Enjoy yourself! If you spend the whole time worrying about "slipping up" then you are more likely to do so.

7. Go for a walk. Need I say more?


For those of you that I won't see this week, have a safe, peaceful and joyful holiday week!

Baked Stuffed Mushrooms

Total Recipe Points Value = 4


18-20 Large Mushrooms
1/2 cup low fat cottage cheese
1/4 cup chopped onion
1/4 cup chopped green or red bell pepper
2 tsp. margarine
3 tbsp. seasoned bread crumbs
pinch cayenne pepper
a bit of worcestershire


-In a pan, saute onion, pepper and mushroom stems in margarine, approx. 2-3 minutes. Turn off flame

-Add cottage cheese. When melted, add bread crumbs, worcestershire and cayenne. Mix well.

-Stuff mushroom caps w/mixture

-Bake @ 350 degrees for 20 minutes.

-Enjoy

Catch The Momentum!

This is not the week to miss your meeting! I'll be introducing the fantastic changes to the Weight Watchers Program. For those of you who need a pick-me-up or a fresh start this is your week. You can regain your motivation for the program THIS WEEK.

Sometimes, we get to a point where the "honeymoon" is over with the program. We lose inspiration and the drive to push past our slumps. This is a natural occurance and we've all gotten to that point. The wonderful thing is that we can start fresh. How great is that?

For 45 minutes this week, we can build enthusiasm that matches the very first day you joined. It happens NOW!

I'll see you very soon everybody.....

Pumpkin Pie

Serves: 8
1 Slice = 3 points value!


4 pcs. Phyllo Dough
1/2 cup dark brown sugar
1/4 tsp. ground cloves
1 tsp. ground cinnamon
1 tsp. ground ginger
1 tsp. cornstarch
1/8 tsp. salt
1 1/2 cup pure canned pumpkin
1 1/2 cup fat free evaporated milk
1/2 cup egg substitute
1 tsp. vanilla extract


-preheat oven to 350 degrees
-lightly coat round pie pan w/nonstick spray
-cut phyllo dough sheets in 1/2
-Place one sheet in pan. Continue to place sheets at a diagonal until all in.
-Bake until lightly brown, approx. 10 minutes
-Whisk sugar, spices, cornstarch, and salt in a bowl
-In another bowl, whisk together pumpkin, evap. milk, egg and vanilla.
-Slowly add dry mixture to wet mixture, whisking all the while.
-pour in and bake until set, approx. 50 minutes.

Gobble till you Wobble?

What is different about this day? Every year, we gather around a table idolizing a turkey dinner that we can have any day of the week. We actually plan to eat so much that we make ourselves sick. Think about that. Purposely making ourselves sick on a holiday that is about being thankful? Wow!

This year, what if you make plans to celebrate feelings of joy and happiness?

Focus on the opportunities that you may not have the rest of the year. Maybe you can tell friends and family how much you love and appreciate them. In these tough economic times, simply being able to afford a meal is something to be thankful for.


As Weight Watcher's members we can be thankful for our improving health and the commitment we have made to ourselves. This commitment will give us longer and more fulfilling lives.

As a Weight Watchers leader, I am thankful for all of my members' success, commitment and perseverance. Walking in the door to weigh in every week is an accomplishment you should all be proud of because I'm certainly proud of you!

Have a wonderful Thanksgiving and I'll see you all next week!

...and just remember, whether you feel you had success or not, the real success is coming to the meeting anyway.



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-On another note, there are some very exciting things coming up in the meeting room. The week of December 7th, we're rolling out some great improvements in our 2009 program! Weight Watchers strives to make the program as successful as possible for each and every one of you and we'll be introducing all sorts of great stuff so be sure to come to your meeting.

Chicken Pot Pie

Hi All,

I got so excited about this recipe on HungryGirl.Com that I'm posting the link before I've even tried it. Who doesn't LOVE Chicken Pot Pie?


http://www.hungry-girl.com/chew/chewdetails.php?isid=1045

New Pre-Payment Option

As of now, all traditional meeting locations will be offering a new pre-payment option. It will be a 17-week season pass and the cost is $194 paid upfront.

This plan will replace the 10-week pre-paid coupons which will no longer be offered. For those of you who currently have those coupons, don't worry, we will continue to honor them. However, they will not be available to purchase when you run out.

For joining members, purchasing this plan will waive the registration fee.

Additionally, you will never pay a missed week fee.

Cranberry Apple Compote*

Servings: 8
Serving Size: generous 1/3 cup
Points value: 2


3/4 cup sugar
1 cup unsweetened apple juice
1/2 cup water
1, 12 oz. bag fresh cranberries
2 tsp. canola oil
1 onion, chopped
2 tsp. minced, peeled fresh ginger
1 golden delicious apple, peeled and chopped



-mix the sugar, apple juice, and water in a medium saucepan. Bring to a boil, stirring until the sugar dissolves. Stir in the cranberries and return to a boil. Cook, stirring occasionally, until the cranberries pop, 5-6 minutes. Remove the pan from the heat.

-Heat the oil in a large non-stick skillet over medium-high heat. Add the onion and ginger; cook, stirring occasionally, until softened, 2-3 minutes. Stir in the apples and cook until crisp-tender, about 2 minutes.

-Stir the apple mixture into the cranberry mixture and let cool. If making ahead, transfer to an airtight container; cover and refrigerate up to 2 weeks.


*source: Weight Watchers magazine.

I'm just having one of those days!

The kids got up late and have already missed the schoolbus. You ran out of milk to put in your coffee and there won't be time to stop on the way to work because you have to drop the kids off. When you finally got to work, the meeting you were supposed to be at began an hour earlier than scheduled.

Fortunately, you planned ahead and packed your lunch the night before. At noon, that meal was welcome. Although it was planned well, the sandwich and apple just doesn't satisfy. As you meander into the lunchroom, you notice some leftover birthday cake. One piece won't hurt, after all you had a great lunch.

After lunch, you discover that there was a glitch in your computer and some very important files were lost because you forgot to back them up. Just one more piece of cake...then that's it.

On your way home and after the kids have been picked up, you realize that you forgot to defrost something. The kids want french fries and so do you. At the drivethrough, you supersize it. You've already "blown it" on the cake so why the heck not?




Who's ever had a day like that? Why did you end up at the drive through? Was it because you were hungry or was it something else? What was it that you really wanted? When anxiety follows you the whole day, will food make it go away?

I'm going to guess that you've all answered that last question with a "no". That would be correct!

Before you head to the drive through, food court or otherwise, consider what you are needing at that moment. Maybe a brisk walk can bring your anxiety level down. If you are feeling lonely, call a friend...just don't call Ben or Jerry! Bored?, how about picking up a hobby that can be done with your hands, like a puzzle or knitting.

Every mood in the dictionary can cause a hazard zone for us Weight Watchers. So, evaluate what happens when you are mindlessly reaching for an unwise choice. Eating for the wrong reasons won't get us any closer to our weight loss goals. So take a step back next time and ask yourself..."What am I really hungry for?".

Warming our homes and hearts

The sun is going down earlier and the farmstands are offering less variety. Our gardens are fading away. These changes are causing us to alter the types of food we're eating and to rethink what our possibilities will be.

This has the potential to create chaos in our world of weight loss. Naturally, we'll begin leaning toward foods to warm our bodies and our hearts. We can hear the faint whisper of "comfort food" calling to us.

Here in New England, we're like bears who sleep through the winter. Our instincts are telling us that we need to begin "packing it away" so that we can make it through the season. However, The beauty of our cuddly friend, the bear, is that they actually use all the food that they eat. At the start of spring, and when the snow and ice thaw, those bears wake up half the size that they began.

Let's think of the beginning of our weight loss journey as the bear before winter. The beginning of your journey can begin now, no matter where you are in your weight loss. Through the season, we can set our goal to be that half size bear. Focus can be put on our winning outcome.

I challenge everyone to consider what you really want to achieve. Before you begin putting your goals to bed, think about what that will get you. When you "wake up" in the spring what do you want to have achieved? How will it make you feel? How can setting a goal now benefit you in Dec., Jan. and Feb.?

Here's some "comfort food" that will comfort your weight loss goals! I make it every winter and never get tired of it. Get cooking everyone....




Turkey and Black Bean chili*

Points Value - 4
(1 cup chili w/2 tbsp. cheese, 1 tbsp. sour cream and 1 tbsp. scallions)
Serves 4
Core recipe


2 tsp. Exta Virgin Olive Oil
1 medium onion, chopped
1 green bell pepper, seeded and chopped
4 garlic cloves, minced
3/4 lb. ground skinless turkey
1(15 0z.) can black beans, rinsed and drained
1(14 1/2 oz.) can diced tomatoes
1tbsp. chili powder
2 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. salt
1/2 cup shredded fat free cheddar cheese
1/2 cup fat free sour cream
1/4 cup sliced scallions


Heat the oil in a large nonstick saucepan over medium-high heat. Add the onion, bell pepper and garlic; cook, stirring occasionally, until softened, about five minutes. Add the turkey and cook, breaking it apart with a wooden spoon, until no longer pink, about three minutes. Stir in beans, tomatoes, chili powder, cumin, oregano and salt; bring to a boil. Reduce the heat and simmer, covered, until the vegetables are very tender, about thirty minutes. Serve with cheese, sour cream and scallions.



*source: Weight Watchers-"Pure comfort"

Apples for Apples Sake

Apple season is here everybody! Let's just talk about the benefits of this wonderful fruit. Where should I begin?

-It's highly portable.

-If you like to slice it ahead and throw it in a baggy ,as I do, just squeeze some lemon juice on it so it won't turn brown.

-Pick your own apples is a FANTASTIC activity for adults and kids alike. Earn some activity points by going to the biggest orchard you can find. Walk all the way to the back and browse down each aisle.

-Wh0 doesn't love peanut butter? Well, besides those of you who are allergic to it. It's a perfect friend of the apple slice. Skip the bread and pair it with some PB.

-They also pair well when sliced with cheese. It makes higher point cheeses go a lot farther.

-Alright, here it is. As a child my mother would give me prune juice when I was "backed up". That bottle loomed over me on top of the refrigerator for years and years. These days, Apples take the place of Prune Juice. Others have shared with me that they have that similar effect with this lovely fruit. So, If your at your wits end, give it a try. You've got nothing to lose.

-Oh yeah, they taste really good.

-You can cut it into cubes, pour some cinnamon and artificial sweetener on top to taste and nuke it for a minute or so. It a warm apple dessert!


Enjoy this really great seasonal fruit everybody because the time is now.







Also, for those of you who have requested it, here's that fantastic pancake recipe:


2 Palm sized Pancakes = 1 Point
Core

-1 cup ground oatmeal
-you can use a food processor or a coffee grinder to do this.
-1 tsp. baking powder
-3 tbsp. egg whites or 1 large egg white
-1/4 tsp. salt
-2/3 cup skim milk

mix all ingredients and cook as you would any pancake recipe.


Happy eating!

The "Healthy Quiche" can happen!

Here it is everybody! You all know about my "healthy quiche" story. Well guess what? After much experimentation, the "Healthy Quiche" is alive...enjoy!



Pepperoni Spinach Quiche
Points Value: 5
Servings: 6

Ingredients:
8 reduced fat crescent roll (one can)
1 large red bell pepper, diced
1 clove garlic
1 tbsp Olive Oil
1 1/4 cup egg substitute
1/2 cup part skim mozzarella cheese
1/2 cup chopped frozen spinach-squeezed of liquid
14 slices pepperoni, sliced into strips
1/4 cup fat-free half and half
2 tbsp grated parmesan cheese
1 tbsp dried or fresh minced parsley
1 tbsp dried or fresh minced basil


seperate crescent dough into eight triangles and place in a 9" round ungreased baking pan. Arrange with the points toward the center. Press dough up and onto sides and seal seams to form a crust. Set aside.

In a small skillet, saute red peppers and garlic in oil until tender. Set aside to cool slightly.

In a medium bowl, combine all other ingredients. Combine and then add the bell pepper when cooled. Pour into crust.

Bake at 375 degrees for 30-40 minutes or until a knife comes out clean when inserted into the center. Let stand five minutes before cutting.

Pencil in Your own Needs

Hi All!

Welcome to my new blog for success.

I'll update it periodically with little bits of news, recipes and keys to success.


Right now is a time for schedule changes, pattern changes and a return to "real life". Some of you may be sending your children back to school, which can be a blessing! Some of you may be going back to school yourselves. Vacations have ended and the last hurrah of the summer has mostly come and gone.

This can be a very difficult transition. When summer ends, we begin evaluating our progress in our weight loss efforts. Some of us will have gained weight, some of us have maintained and some of us have lost. Whatever the result, it's important that we don't make negative judgements. Instead of looking backward, look forward...toward the wonderful achievements to come. After all, if you see it, you'll achieve it.

September marks a new beginning and new opportunities for success. So as you begin filling in your calenders and booking plans for the fall, book your weight watchers meeting. When you go to the grocery store and plan your kids' lunches, plan your own. It only takes a few minutes and the payoff lasts much longer.

"If you're not having success at 10:00, you can be back on track at 10:01"

I'll see you all at next weeks meeting!