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New Year, New You Challenge: Week 4

Feb12

Welcome to 2013! Here’s to a new year and a fresh resolve to set yourself up for long-term success. Hint: It’s easier than you think.
With its cold weather and post-holiday anticlimax (not to mention uncomfortably snug pants), January is not the kindest month. Why, then, do so many of us also spend the first few weeks beating ourselves up about what we ate and drank in December? Right here and now, we are officially declaring the holidays Behind Us, and are ready to help you focus on your goals for 2013. Whether you’re new to Weight Watchers, or simply looking for help you recommitting or sticking to the Plan, we’ll help you succeed.

With the new Weight Watchers 360° program, you’ll get the tools you need to track, manage your Spaces and adopt easy new Routines so you’re set up for success.

Your goal might be a sizeable one, or it might be just a few pounds away. Whichever camp you fall into, contemplating a whole year stretched ahead of you can feel overwhelming. Instead of worrying about the next 12 months, take our Challenge to get a far more manageable set of activities, ideas and motivation. Read the articles over the next four weeks, and head to the Community to participate in the Challenge with others looking to start the year off right.

Article By: Elly Trickett McNerney

10 Tricks To Flatten Your Stomach

Jan9

10 Tricks To Flatten Your Stomach

Get Toned Abs with These Simple Exercises

By The Lifescript Editorial Staff 
 
Denise Austin, author of Tone Your Tummy Type, demonstrates an abs exercise that will help flatten your stomach.
Denise Austin, author of Tone Your Tummy Type, demonstrates an abs exercise that will help flatten your stomach.
Minna Lessig, author of Tank Top Arms, Bikini Belly and Boy Shorts Bottom
 
 
Minna Lessig, author of Tank Top Arms, Bikini Belly and Boy Shorts Bottom
 
Oscar Smith, owner of O-Diesel studios in New York City
 
 
A tight, toned stomach tops most women’s wish list. With these 10 exercises from fitness professionals like Denise Austin, you’ll flatten your stomach and say goodbye to your girdle once and for all. Plus, find out how much you know about abs exercises with our quiz…

1. Denise Austin’s Lower Tummy Firmer
Check out fitness maven Denise Austin’s favorite belly-busting exercise. This core exercise comes straight from her book, Tone Your Tummy Type (Rodale Books).1. Lie on your back. Place hands near your hips, palms face down.

2. Lift your legs, bending at the knee. Cross your legs at the ankles.

3. Flatten your shoulders against the floor. Draw your abdominal muscles in toward your spine.

4. As you exhale, curl your tailbone up, lifting through your lower tummy. Inhale as you lower your butt back to the floor.

5. Repeat 4-6 times.

Want to learn more? Get your own copy of Tone Your Tummy Type and visit DeniseAustin.com

10 Foods to Always Have on Hand

Oct25
10 Foods to Always Have on Hand

  • Article By: Lisa Taddeo
 

Knowing you have a stocked kitchen at home can be one more reason for you not to hit up the local drive-through. These staples will help you get a meal on the table in minutes.

 “There’s nothing to eat.”

That has to be one of the most disheartening assessments you can make after examining the contents of your refrigerator. Of course, it opens the door to takeout or a restaurant meal and, very often, a far bigger portion of a much unhealthier food than you would have eaten at home.

The solution? Keep an intelligently stocked kitchen so you’re never more than 10 minutes of cooking time away from a healthy meal.

Thanks to Christopher Mohr, PhD, RD, a dietician and exercise physiologist in Louisville, Kentucky, we’ve compiled a list of 10 foods that will help you create simple meals at a moment’s notice. Plus, “they’ll give you a variety of nutrients without an abundance of calories,” Mohr says.

1. Boneless, skinless chicken breast
“Chicken can be prepared with almost anything you have in the house,” says Mohr. Grill it for a sandwich, spice it up with curry and cumin for Thai-style satays, or just throw it in a salad. There are thousands of choices.

Tip: Frozen chicken will last up to six months in your freezer (well sealed) and will quickly add low-fat protein to any meal.

Serving size: 3 oz of cooked boneless, skinless breast meat
PointsPlus™ value: 3

2. Unsalted dry-roasted nuts
Choose the roasted, unsalted version you can find in most supermarket produce sections, not the oily snack mix kind. “They’re loaded with healthy fats, plus you can use good mixed nuts as toppings for stir-fry and salads,” says Mohr.

Tip: Instead of breadcrumbs, crush the nuts and use them to coat chicken-breast strips for a tasty, protein-packed “breaded” cutlet.

Serving size: 1/4 cup
PointsPlus value: 6

3. Frozen vegetables
No one’s freezer should be without them. Stock your favorites, from broccoli to spinach (which can improve everything from soup to pasta). Frozen vegetables can last up to one year, so it’s no sweat to keep all the ingredients necessary for an instant, colorful stir-fry. Or, add them to a quick vegetable soup, like minestrone.

Serving size: 1/2 cup
PointsPlus value: 0

4. Fat-free broth
No cook would ever be caught without broth (vegetable, chicken or beef). You can use it to flavor meat, thin sauces, make gravy — and a million other options.

Tip: Throw raw vegetables into broth and they’ll last up to three days longer, says Mohr. “They’ll not only stay more crisp, but they’ll be more flavorful because they’ll absorb the flavor of the stock,” he adds. Set the pot over a flame and you have an instant healthy soup. Toss in a chicken breast for a tasty meal.

Serving size: 1 cup
PointsPlus value: 0

5. Lean ground beef
“Ground beef is loaded with iron, zinc and protein; it’s always good to have some on hand to add nutrients to meals,” says Mohr. You could grill it into a burger or crumble it into any conceivable dish.

Serving size: 3-ounce cooked patty
PointsPlus value: 3

6. Basil leaves
When you need a touch of class — and perhaps to create the illusion that you put more effort into cooking the meal than you really did — add a few whole, fresh basil leaves. It’s a flavorful spice and garnish that’s visually appealing. You can use it in numerous ways: to make pesto, to flavor fish and meats, or to liven up fresh tomatoes and mozzarella.

Serving size: Almost any
PointsPlus value: 0

7. Extra virgin olive oil
Sure, it’s high in PointsPlus values, but it’s one of the most versatile sources of good fat — and a little goes a long way. It’s important to purchase “extra virgin” olive oil for a flavor boost. When a recipe demands an oil or fat, it’s the best choice.

Serving size: 1 teaspoon
PointsPlus value: 1

8. Canned, crushed or whole tomatoes
Chili, pasta sauce, soup — sooner or later, a recipe will call for tomatoes, so keep a can in the pantry. They’re a great source of potential cancer-fighting lycopene and vitamin C.

Serving size: 1 cup
PointsPlus value: 0

9. Chicken sausage
“It comes frozen or fresh and is lower in fat than regular pork sausage,” says Mohr. It’ll add spicy flavor to otherwise drab meals. Create a sausage version of Bolognese by adding it to marinara sauce, or eat it on a roll hot dog-style. Grill and split two links for a Cuban sandwich. Give yourself an extra five minutes in the morning, and you might even eat it for breakfast.

Serving size: 1 1/2 ounces cooked
PointsPlus value: 1

10. Dried whole-wheat pasta
A fail-safe anytime you crave a quick, filling dinner. Whole-wheat pasta has more fiber than white flour pasta, so a smaller serving fills you up more. You can add penne to soups, or eat angel hair with a low-calorie marinara sauce or a dash of olive oil, garlic cloves (which you should also keep on hand) and red pepper flakes.

Whole-wheat pasta:
Serving size: 1 cup cooked
PointsPlus value: 4

Store-bought marinara sauce:
Serving size: 1/2 cup
PointsPlus value: 2

 

Knowing you have a stocked kitchen at home can be one more reason for you not to hit up the local drive-through. These staples will help you get a meal on the table in minutes.

 

“There’s nothing to eat.”

That has to be one of the most disheartening assessments you can make after examining the contents of your refrigerator. Of course, it opens the door to takeout or a restaurant meal and, very often, a far bigger portion of a much unhealthier food than you would have eaten at home.

The solution? Keep an intelligently stocked kitchen so you’re never more than 10 minutes of cooking time away from a healthy meal.

Thanks to Christopher Mohr, PhD, RD, a dietician and exercise physiologist in Louisville, Kentucky, we’ve compiled a list of 10 foods that will help you create simple meals at a moment’s notice. Plus, “they’ll give you a variety of nutrients without an abundance of calories,” Mohr says.

1. Boneless, skinless chicken breast
“Chicken can be prepared with almost anything you have in the house,” says Mohr. Grill it for a sandwich, spice it up with curry and cumin for Thai-style satays, or just throw it in a salad. There are thousands of choices.

Tip: Frozen chicken will last up to six months in your freezer (well sealed) and will quickly add low-fat protein to any meal.

Serving size: 3 oz of cooked boneless, skinless breast meat
PointsPlus™ value: 3

2. Unsalted dry-roasted nuts
Choose the roasted, unsalted version you can find in most supermarket produce sections, not the oily snack mix kind. “They’re loaded with healthy fats, plus you can use good mixed nuts as toppings for stir-fry and salads,” says Mohr.

Tip: Instead of breadcrumbs, crush the nuts and use them to coat chicken-breast strips for a tasty, protein-packed “breaded” cutlet.

Serving size: 1/4 cup
PointsPlus value: 6

3. Frozen vegetables
No one’s freezer should be without them. Stock your favorites, from broccoli to spinach (which can improve everything from soup to pasta). Frozen vegetables can last up to one year, so it’s no sweat to keep all the ingredients necessary for an instant, colorful stir-fry. Or, add them to a quick vegetable soup, like minestrone.

Serving size: 1/2 cup
PointsPlus value: 0

4. Fat-free broth
No cook would ever be caught without broth (vegetable, chicken or beef). You can use it to flavor meat, thin sauces, make gravy — and a million other options.

Tip: Throw raw vegetables into broth and they’ll last up to three days longer, says Mohr. “They’ll not only stay more crisp, but they’ll be more flavorful because they’ll absorb the flavor of the stock,” he adds. Set the pot over a flame and you have an instant healthy soup. Toss in a chicken breast for a tasty meal.

Serving size: 1 cup
PointsPlus value: 0

5. Lean ground beef
“Ground beef is loaded with iron, zinc and protein; it’s always good to have some on hand to add nutrients to meals,” says Mohr. You could grill it into a burger or crumble it into any conceivable dish.

Serving size: 3-ounce cooked patty
PointsPlus value: 3

6. Basil leaves
When you need a touch of class — and perhaps to create the illusion that you put more effort into cooking the meal than you really did — add a few whole, fresh basil leaves. It’s a flavorful spice and garnish that’s visually appealing. You can use it in numerous ways: to make pesto, to flavor fish and meats, or to liven up fresh tomatoes and mozzarella.

Serving size: Almost any
PointsPlus value: 0

7. Extra virgin olive oil
Sure, it’s high in PointsPlus values, but it’s one of the most versatile sources of good fat — and a little goes a long way. It’s important to purchase “extra virgin” olive oil for a flavor boost. When a recipe demands an oil or fat, it’s the best choice.

Serving size: 1 teaspoon
PointsPlus value: 1

8. Canned, crushed or whole tomatoes
Chili, pasta sauce, soup — sooner or later, a recipe will call for tomatoes, so keep a can in the pantry. They’re a great source of potential cancer-fighting lycopene and vitamin C.

Serving size: 1 cup
PointsPlus value: 0

9. Chicken sausage
“It comes frozen or fresh and is lower in fat than regular pork sausage,” says Mohr. It’ll add spicy flavor to otherwise drab meals. Create a sausage version of Bolognese by adding it to marinara sauce, or eat it on a roll hot dog-style. Grill and split two links for a Cuban sandwich. Give yourself an extra five minutes in the morning, and you might even eat it for breakfast.

Serving size: 1 1/2 ounces cooked
PointsPlus value: 1

10. Dried whole-wheat pasta
A fail-safe anytime you crave a quick, filling dinner. Whole-wheat pasta has more fiber than white flour pasta, so a smaller serving fills you up more. You can add penne to soups, or eat angel hair with a low-calorie marinara sauce or a dash of olive oil, garlic cloves (which you should also keep on hand) and red pepper flakes.

Whole-wheat pasta:
Serving size: 1 cup cooked
PointsPlus value: 4

Store-bought marinara sauce:
Serving size: 1/2 cup
PointsPlus value: 2

5 Goals to Losing Weight

Oct5

5 Goals to Losing Weight

Exercise Class Working Out

To lose weight, you need to burn more calories than you eat. Every good weight-loss plan has the same two parts: food and physical activity. Wise food choices can help you eat fewer calories and daily (or almost daily) physical activity helps you burn off some of the calories you consume. You lose weight more easily and you’re more likely to keep it off, too.

  1. Keep portions smaller than your fist. It’s easy to overeat when you have too much food on your plate. Smaller portions help prevent overeating. Overeating can make health problems worse, especially if you have diabetes. One way to control overeating is to reduce portion sizes when you eat. For most foods, a reasonable portion is ½ to 1 cup – about the size of a woman’s fist. Even if your fist is larger than that, it is still a handy measuring tool that goes everywhere you go. Just keep your portions smaller than your fist. See our Suggested Servings from Each Food Group and Healthier Kids portion sizes. Not all foods fit the “fist” rule.
The two most common exceptions are:
  • Meat, chicken and fish. For these foods, keep portions the size of a deck of cards (about half the size of your fist.)
  • Plain vegetables, including salads without dressing. You can have as much as you want because these foods are filling and low in calories.
  1. Control your hunger with filling foods that are low in calories. Foods such as soup, salad, fruits and vegetables can help fill you up without adding a lot of calories. These foods will satisfy hunger and help you lose weight. Research shows that people feel less hungry when they eat a certain volume (amount) of food. High-fiber foods, such as fruits and vegetables, can provide a feeling of fullness and also digest slowly. That helps you feel satisfied longer so you eat less.
  2. Keep track of what you eat. When you keep track of what you eat, you’re more likely to meet your food goals. Studies show that keeping a food log or diary helps people lose weight and keep it off.
  3. Make trade-offs to reduce how much fat and sugar you eat. Foods high in fat and sugar are usually high in calories, too. But that doesn’t mean you have to give up your favorite foods. Learn to make trade-offs instead. If you want to indulge in your favorite dessert, eat a lower-calorie meal.
  4. Enjoy more physical activity. As you already know, regular physical activity is important for keeping your heart healthy. Increasing physical activity may help you lose weight and strengthen your heart at the same time.

If you feel you need extra support to lose weight, look for a weight-loss program that’s been proven safe and successful. Look for a program that:

  • Stresses a healthy eating plan (low in saturated fat, trans fat, cholesterol and sodium, with plenty of fruits, vegetables, whole grains, lean poultry, meat and fish, and fat-free or low-fat dairy).
  • Includes daily physical activity.
  • Gives you personal support from a group, buddy or dietitian.
  • Does not deprive you of the foods you enjoy.
  • Has a system to help you keep track of what you eat and drink.
  • Recommends a gradual weight loss of 1 to 2 pounds per week until a healthy weight is reached.
  • If you’re insulin-dependent, does not conflict with your diabetic diet. Talk to your doctor or diabetes educator if you have questions.

 

Instead of … Try …
Counting every calorie and fat gram Keeping a food diary. Once you know what you are eating you may be able to reduce the amount without having to count every calorie. Try eating ½ portions.
Eating dessert after dinner If you feel like you have to eat dessert, try eating dessert only after lunch, and choose a low-calorie dessert like fruit. The earlier in the day you eat high-calorie foods, the more time you have during the day to burn off those extra calories. (That doesn’t mean eat dessert after breakfast.) Refer to the “make trade-offs” section above.
Skipping meals to lose weight Eating 4-5 smaller meals during the day. Eating every 3-4 hours helps control hunger. Just make sure that your smaller meals do not exceed your daily total calorie goals.
Starving between meals Planing ahead and bringing healthy snacks with you wherever you go so you won’t be tempted to pick up something unhealthy on your way. Drink a tall glass of water to get you through a craving.
Tasting food while you cook Resisting eating the food you are making until you are sitting at the table with a plate and proper portion sizes in front of you.
Stopping at the grocery store on the way home Shopping after you eat. Never go to the store hungry or you’re asking for trouble. If you must go to the store before eating a meal make sure you have a healthy snack (see above) to eat before you get there to curb your appetite and reduce the likelihood of binge-buying.
Weighing yourself every day Weighing yourself once a week. We recommend choosing the schedule that works best for you. If you have heart failure, you must check your weight every day to look for sudden changes.

http://www.heart.org/HEARTORG/GettingHealthy/WeightManagement/LosingWeight/5-Goals-to-Losing-Weight_UCM_307260_Article.jsp

Weight Watchers Lost 119

Oct4

I Knew I was Worth ItLauren afterLauren before

 

After

 

Before

Name

Lauren

Age

30

Height

5’7″

Was

265.8 lbs 

Lost

119 lbs* 

Weight

146.8 lbs 

As of

3/6/2011

 

*People following the Weight Watchers plan can expect to lose 1-2 pounds per week.

 

Now I’m able to shop in the regular ladies department at stores. I haven’t been able to do that since before high school.

Lauren lost weight with a prior Weight Watchers program and the PointsPlus® program.

At more than 100 pounds overweight, Lauren woke up one day and had an epiphany: it was time to put herself first again.

I was kind of heavy as a child, but really started gaining in my late 20s and after I got married. Before I joined Weight Watchers meetings and started following the Plan, I was fed up with my unhealthy lifestyle. I felt like I was trapped in my body and I didn’t know how I’d gotten to that point. It was time for a change and I knew I was ready.

I chose Weight Watchers because I’d heard about a lot of people’s successes. My mother-in-law is also a Lifetime Member and has always spoken so highly of the Plan. I knew it was the right choice.

Growing confidence

I wanted to be able to incorporate foods that I loved into my life. I didn’t want to give anything up. I did some research on Weight Watchers and thought this fit exactly with the type of change I was trying to make. I found a meeting that night.

I started out by sitting in the back of the meeting room and just listening. But now that the weight has come off I’m more confident and I share my stories and struggles with the group.

Rethinking the mirror

I just recently started looking in the mirror and seeing what others see. For the longest time, I kept thinking people were only saying I looked good because they felt like they had to. But as my wardrobe got smaller and smaller I started to say, “OK, maybe they’re right. Maybe I do look good.”

I’ve been married for almost four years. My husband loves this new wife more because I’m so much more confident. I needed to get myself happy and this has just made our marriage so much stronger.

The PointsPlus difference

The timing of the switch to the PointsPlus program was perfect for me because I was at plateau and was struggling to lose the last of my weight. It forced me to take a second look at the food I was eating. So PointsPlus was the boost and change I needed to get me to my goal. And now earn even more activity PointsPlus values when I work out. Bonus!

Weight Watchers is still really all about balance. The meetings taught me to evaluate all the food I eat and why I’m eating it. But guess what? If I want a cheeseburger, I’m going to eat a cheeseburger, as long as I track it and compensate for it throughout the day.

I’ll never be one of those “naturally thin” people. I’ll have to work at this all my life but it feels great knowing that Weight Watchers will always be a part of my life. It’s comforting. I knew I would be successful, I just had no idea how much I would lose. But I was determined and I knew I was worth it.

The fitness factor

Before starting the Plan, I was exercising a little bit. But I was coming home and eating a steak and cheese sub with a small order of fries. Now I’m smarter. After I work out, I treat myself to something like almonds or cheese, but I don’t want to “ruin” my workout by eating a lot of unhealthy food.

I’ve definitely upped my workouts as well. I go to the gym five days a week and I do an hour of cardio and then a half hour in the weight room. And I also do Zumba which is so much fun! You get to dance and get your cardio in while you dance. I’m not good at it at all, but I have a blast doing it. A year ago I never would have even stepped foot into a Zumba class because I was so unconfident.

Getting to Goal

When I hit my goal weight, my Leader, Jane, had a family celebration during the meeting for me. My husband, father and stepmother all came to the ceremony. I shared my journey with other members as well as my successes and struggles along the way. I loved being able to shop for new clothes and, for once in my life, share my clothes with my best friend!

My husband has also gotten into better shape. We’re both in the best shape of our lives now.

I just love the new me. Before I started, I would always hide in the back of the group for pictures or crop myself out. But I’m not the same person I was. If there’s a camera, I’m like, “Hey! Look at me!” I’m so much happier and healthier and more active than I was before. I take much better care of myself. While people notice the weight loss, they also notice I’m much more confident than I used to be. Weight Watchers was the best thing that could have happened to me and at the perfect time in my life when I was willing to change. It has honestly changed my life.

Lauren’s Tips
  • The idea of losing 100 pounds is really intimidating. I never even dreamed I’d get under 200 pounds. Set mini goals for yourself. That just kept me going and going.
  • Look for the perfect meeting for you. There are meetings closer to where I live, but I drive a lot farther to hear my Leader Jane’s tips and inspiring words.
  • Snack throughout the day so you’re never starving. And plan your days in advance so you’re never worried about what your next meal will be.
  • I look for the most flavorful foods so I can get the best bang for my PointsPlus value buck.
  • Use you weekly PointsPlus Allowance in the way that’s best for you. I use them for eating dinner at a nice restaurant every Saturday night. Other people spread them throughout the week.

7 Key Steps to Losing Weight

Oct2
7 Key Steps to Losing Weight

  • Article By: Megan Gressor
 
7stepslosingweight

You have to believe in yourself to hit your weight-loss goals. Get 7 key strategies to help you stay focused while you’re losing weight.

When trying to lose weight, believing in your goals and having a positive attitude can be as important as improving your diet and being active. If you have a plan to keep yourself motivated while you’re losing weight, you stand a better chance of succeeding.

“People struggling to lose weight often talk about their lack of willpower, as if willpower is something that you are either born with, or not,” says Palma Posillico, former VP of training and development for Weight Watchers International. “Losing weight is all about ‘wantpower’ — about recognizing that you already have all the resources you need to get what you want.”

These resources include knowing what you want, knowing how to get it and knowing how to keep yourself motivated along the way. Here are some strategies to help you discover all three and reach your weight-loss goals.

1. Plot out your goals
It helps to have an action plan to keep you on track. “Storyboarding” is a technique used by movie directors to sketch out a plotline, frame by frame, before they start filming. In a similar way, you can make a blueprint for success by breaking your goal down into parts. Say you’ve given yourself three months to lose 10 pounds. Make a chart of the timeline and build it up, week by week, with details of shopping strategies, exercise tips and so forth—anything that helps make your goal concrete and achievable.

2. Envision your success
Athletes mentally rehearse every step of their winning routine to make it feel attainable. In the same way, you can make your own goals as real as possible by visualizing yourself succeeding in particular scenarios, like making the right choices when dining out. Revisit these scenarios often, and think about how good you’ll feel about achieving your goals.

3. Don’t sabotage yourself
Many of us unconsciously sabotage ourselves with self-destructive thoughts such as “I’ll never lose weight.” Whenever you catch yourself thinking this way, try to substitute more constructive statements; for example, “I haven’t lost as much weight as I would like, but I can change that. I’m going to start by setting aside time to exercise three times each week.”

4. Be your own cheerleader
Some people believe it’s modest to put themselves down. But you wouldn’t call a friend “fat” or “ugly,” would you? You deserve the same respect, so try becoming your own best friend. Celebrate your progress, and try not to obsess about setbacks.

One way to do this is to make a list of your accomplishments in every area of your life (personal, professional and physical). List the talents and skills that enabled you to achieve them, and look at this list often. Adds Posillico, “Begin a daily journal of everything you did ‘right’ today.” You’ll be surprised how quickly it adds up!

5. Avoid being a perfectionist
Try not to think in all-or-nothing terms — that you’ve blown your diet, for example, simply because you’ve overdone it at one meal. “We need to be kinder to ourselves, and learn to regard setbacks as learning opportunities,” says Posillico.

6. Follow through with your goals
Believing you can achieve your weight-loss goals is important, but you have to act too, by changing your eating habits, increasing your physical activity and so on. You can’t just think yourself slim, but you can think yourself into the right frame of mind to optimize your prospects.

7. Affirm your self-belief
Feel your confidence wavering? One way to reinforce your self-belief is with positive affirmations: simple, self-validating statements repeated as often as possible, preferably daily. Try coming up with one or two of your own, and remember to keep them positive. You can — and you will — succeed, as long as you believe you can do it!

Most Valuabe Ingredient (Ground Beef)

Oct2
 
Ground Beef

  • Article By: Debbie Koenig
 
Ground beef

We’re pretty sure that if you Google “versatile,” you’ll find ground beef. That’s because out of all the meat products you can buy, few offer as many different kinds of bang for the buck. It’s nutritious, it’s affordable, and it tastes great — even beyond burgers.
The Score
Bewildered by ground-beef labels? Let’s decipher:
Fresh: The beef has not been frozen, and ideally it’s been ground that day. Ask the butcher to confirm.
Frozen: It’s cheaper, but riskier: Inexpensive frozen ground-beef patties have been implicated in numerous E. coli outbreaks. Some manufacturers combine low-grade scraps and slaughterhouse trimmings from multiple suppliers, which increases the likelihood of contamination.
Natural: By USDA definition, almost all beef is “natural”: There are no added ingredients, and it’s minimally processed. The term isn’t always meaningless, though; some labels offer specifics like “no antibiotics/no hormones added.”
Organic: Certified organic beef comes from animals that were never given antibiotics or hormones, and everything they ate was also certified organic.
Grass-fed: Beef that is exclusively grass-fed contains a higher proportion of healthy lipids and antioxidants than conventional beef, and it’s more environmentally friendly. But because all cattle eat grass for the first six months of their lives, some less-trustworthy manufacturers use the term. The difference comes after that, when most cows are sent to feedlots and fattened on grain. Look for symbols saying “USDA Process Verified” or “American Grassfed Association” to be sure you’re getting the real thing.
Lean/extra-lean: Usually made from sirloin, lean ground beef contains less than 10% fat, and extra-lean has less than 5%. PointsPlus® value-wise, extra-lean is the way to go, though aficionados will notice it’s less juicy than fattier options.

 

In Play
  • When buying, choose an undamaged package that feels cold; the meat should have a cherry-red outer layer. Beef is dark purplish-red when first ground, and turns bright red after a brief exposure to oxygen. (Vacuum-packed meat, which isn’t exposed at all, should be purplish-red.)
  • At home, refrigerate ground beef for two days max. If you’re not using it right away, transfer it to heavy-duty wrap or a zipper-lock freezer bag with as little air as possible, and freeze. It’ll stay safe to eat indefinitely in the freezer, but taste quality will decline after four months.
  • Keep your meat cold while defrosting: Either put it in the fridge for a day or two or in a bowl of cold water (still in its packaging) on the counter for a few hours. Change the water every 30 minutes.
  • Since extra-lean ground beef tends toward dryness, juice it back up by adding ingredients such as Worcestershire sauce to recipes.
  • To keep hamburgers, meatballs and meatloaf from becoming too dense, mix gently. The more you mash, the heavier the end result will feel.

Weight Watchers (16 Foods Losers Love)

Sep30

16 Foods Losers Love
Article By: Robin Messer, MS, RD  

What foods keep you motivated and inspired to stick to your weight-loss plan? These picks made your hot list.

Tired of eating the same old stuff? Eager for something new and different to wake up your taste buds? We asked Community Users on the WeightWatchers.com Message Boards to tell us what Plan-friendly foods and drinks they just can’t live without.

Here are some of their best ideas. Whether you’ve got the mid-afternoon munchies or a late-night craving, none of these 16 favorites will cost you many PointsPlus® values.

1.”Quaker Oats Low-Fat Chewy Granola Bars. They’ve got the size and taste of a regular candy bar. Peanut butter and chocolate are the best!”

2.”Fat-Free Cool Whip with anything! I could kiss the person that invented it!”

3.”Pitas! I can’t live without them; they have so many uses. Make pita chips or slice them into two layers and toast them for two tostada shells!”

4.”Ground turkey breast! The meal possibilities are endless! Whether it’s sloppy joes, turkey tacos, spaghetti sauce, turkey loaf or turkey burgers, I can find a million ways to make it.”

5.”Hormel Turkey Pepperoni — great for making pita pizzas. This has kept me from calling Pizza Hut many nights.”

6.”Vegetable quesadillas. I eat them all the time with fat-free sour cream; they are so filling.”

7.”Gum! Chewing sugarless gum has saved me on many a day when I wanted to eat, eat, eat.”

8.”Folgers Cafe Latte Caramel Groove — it tastes so good.”

9.”Grape tomatoes — great for guilt-free snacking.”
10.”Tomato juice with horseradish and hot sauce — just like having a Bloody Mary. I like to drink it while making dinner.”

11.”A Boca Burger, Wonder Light Bun and Velveeta Light Cheese. They make a low-calorie cheeseburger I can’t live without!”

12.”Diet root beer. Add a scoop of light vanilla ice cream and have a root beer float.”

13.”Pirate’s Booty (snack food by Robert’s American Gourmet). I wish this goody wasn’t so popular because my supermarket constantly runs out of it.”

14.”Sweet potatoes sliced into strips and ‘fried’ in a pan with Pam nonstick cooking spray. Yum!”

15.”Splenda! I use it in coffee, desserts, cinnamon toast — anything! It’s wonderful.”

16.”Nonfat chocolate pudding with just a dollop of light or nonfat whipped cream — so creamy it should be illegal.”

17 Ways to Reward Yourself

Sep27
17 Ways to Reward Yourself

17 Ways to Reward Yourself

  • Article By: Stephanie Osfield
 
Woman in Bath

Weight loss is hard! Reward yourself with these great treats (for as little as $5).When you were a kid, and you did something well, every now and then you got a reward. Motivating, right?

Weight loss is no different. Use that same logic to make your weight-loss journey more pleasant — and your goal more attainable. Set mini-goals, then reward yourself when you meet them.

“If you don’t celebrate small, everyday lifestyle changes,” says Karen Miller-Kovach, chief scientist at Weight Watchers International, “there will be times when your long-term weight-loss goal seems so far away that you’ll despair or be tempted to give up. Having little stops to celebrate along the way makes that journey more pleasant — and your goal more likely to be achieved.”

Come up with goals that are unique to you and the challenges you face with weight loss. Keep them realistic and varied, and track them closely. For example, you might make these three goals:

  • I will walk 30 minutes five days this week.
  • From now on, I will record everything I eat each day (regardless of my food intake).
  • I will clean up the kitchen tonight without picking the leftovers off the dinner plates.

Then, when you meet one of your mini-milestones, give yourself a reward! Just like your goals, your rewards should be varied and unique to you. And they don’t have to put a dent in your wallet (unless you want them to!).

For $5 or less, why not…

  • Sip on a cup of tea in a cozy café.
  • Finish the day with a long, soak in the tub with a glossy magazine. Everyone loves a good bubble bath once in a while.
  • Enjoy a leisurely Sunday morning — take the phone off the hook and spend the morning in your pajamas reading the newspaper, a book or poring over a few magazines.
  • Savor a celebratory glass of wine with dinner.

For $10 or less, why not…

  • Open a “pamper me” bank account: Deposit $10 for every week you’ve stuck to your weight-loss plan, or for every pound you’ve lost.
  • Pick up that new book you’ve had your eye on.
  • Download the latest album from your favorite band.
  • Buy a relaxation tape and use it daily.
  • Share dessert with your partner at a café, or do a little grocery shopping and make one of the delicious, healthy desserts from the WeightWatchers.com Food & Recipes section.

For $20 to $45, why not…

  • Pay your neighbor’s teenager to do your food shopping for you. Just make a list, then kick back.
  • Phone your distant friends. Choose a time when the phone company has low rates and you can spend hours catching up.
  • Get yourself a haircut or blowout, or a 30-minute massage.For over $50, why not…
  • Devote the entire day to a shopping spree for a new pair of shoes. Athletic shoes, that is, to help you earn Activity PointsPlus® values.
  • Splurge on a bottle of expensive Champagne — you deserve it.
  • Rent a sailboat with friends and spend the day soaking up ocean breezes — or, in colder areas, go skiing for the day.
  • Rent a convertible and head for the beach or the mountains for the day — or an off-road vehicle for a rugged winter drive.
  • Hire a maid for the day — to cook and clean while you lounge around.
Next Steps

Water Wisdom

Aug31

Water Wisdom

You’ve heard all the advice: Drink eight glasses of water a day. Stay properly hydrated while exercising. Sports drinks aren’t just for professional athletes.

Yet you’re still unsure whether you’re drinking the right amount for good health.
How much fluid should you really be taking in daily? Do you need to add extra when you’re physically active? And is too much water dangerous?woman with water

Everyone’s body needs water. We lose it by sweating, excretion, or simply not taking in enough through foods—like fruits and vegetables—and drinks. Mild dehydration (losing less than two percent of your body weight due to inadequate fluids) can cause health problems, including dizziness and headache.

To keep your body supplied with the fluid it needs, especially when exercising, follow these tips:

  • Get the basics. Most women need eight to nine cups of total fluids a day, including all beverages and the water in foods.
  • Increase according to the weather. High temperatures or humidity outside, heated indoor air and high altitudes all cause you to need more fluids.
  • Add when exercising. Drink one cup of fluids every 15 minutes during physical activity, advises Werner W.K. Hoeger, Ed.D., FACSM, professor of kinesiology and director of the Human Performance Laboratory at Boise State University. He recommends sports drinks over water when exercising because they contain electrolytes—important to provide the minerals necessary for proper cellular metabolism—which is disrupted during physical exertion. Electrolyte replacement also helps maintain proper muscle contraction and cardiac function.
  • Add more for big events. If you’re going to be in a race or charity walk, make sure you drink enough to be well-hydrated the day before, Hoeger adds. Also, drink a glass of fluids an hour before the event.
  • Drinking for two? Pregnant and nursing women need additional fluids. Talk with your health care professional about what’s best for you.
  • Still thirsty? If drinking fluids doesn’t relieve your thirst, you may have a health condition such as diabetes. See your health care professional right away.
  • Too much of a good thing. In very rare cases—chiefly among marathon runners—drinking too much fluid leads to a life-threatening illness, hyponatremia. This occurs when sodium levels in the blood fall too low. It happens chiefly to athletes who have run for more than four hours and gained a lot of weight during the race from drinking.http://www.healthywomen.org/content/article/water-wisdom?context=ages-and-stages/13&context_title=&context_description=