Is It A Meatless Day Today?

No, I am not trying to intrinsically change you - nor am I suggesting you eat "funky stuff"!  My goal, by discussing meatless eating this week, was to look at health and weight loss benefits and also to offer options  for widening your menu repertoire!

Why Meatless?

Besides the fact that eating veggies and plant based proteins can save money and is often gentler on the environment, meatless meals that are chock-full of fresh vegetables and plant-based protein are great for your health—and your weight loss. Studies have great shown benefits, here’s what:

For health:

• Reduce the risk of some cancers by as much as 40%.

• Reduce heart disease. Swapping meat and foods containing saturated fats with foods rich in polyunsaturated fat (vegetable oils, nuts, and seeds) reduces heart disease risk by as much as 19%.

• Stave off diabetes: Eating less red and processed meat lowers the risk

of type 2 diabetes.

• Improve nutrition: Eating more beans or peas means greater intake of fiber, protein, folate, zinc, iron, and magnesium—and reduce consumption of unhealthy fats.

For weight:

• People who eat little or no meat weigh significantly less and therefore have a lower BMI.

• Helps keep weight off.  Lost weight can be helped to remain off; a British study found that reducing meat intake can prevent long-term weight gain.

• Replacing meat with plant-based proteins and extra produce adds volume to keep you fuller longer and stretch your PointsPlus® value budget. So eating meatless boosts satisfaction!

So - how to be practical about building meat-free meals...
or put another way - how to produce a meat free meal that's not a pizza, pasta or salad!

1.  Pick your favorite vegetable and think about what kind of meal you'd like, give thought to the cooking method.  Do you love stir-fry's, casseroles, grilled food?  Once you think about that, you'll be able to envision the meal.

2.  Look at your resources for recipes - or create your own.  Resources from Weight Watchers - Recipe Books and the Weight Watchers Magazine, all of which are available at your meeting.  There is also a wonderful article on the Weight Watchers website called 30 Best Loved Vegetarian Recipes.

3.  Make sure you include some protein.  (I just Googled "Meatless Protein Sources" and had about 255,000 results returned!)

4.  If you like a carb, add your whole grains.  Couscous, brown rice, quinoa, barley and oh so many other choices.

5.  Include some healthy oil.  

6.  Don't forget the flavor so many options; from herbs, through sauces to spices and flavorful aromatics, such as garlic and fennel. Lemon to chili, tomato to pesto, cheesy to garlicy!

Here is one of my favorite recipes:

Peppers and Bean Slow Cooker "Dump" Chili
Serves 6
PointsPlus Value per Serving 5


Ingredients:
1 1/2 C frozen pepper strips

1 x 14.5 oz can black eyed peas
1 x 14.5 oz can red kidney beans
1 x 14.5 oz can white cannellini beans
1  x 14.5 oz can whole kernel sweet corn
1 x 14.5 oz can crushed tomatoes (I use whatever I have, but some folks use the pepper / onion flavor or Rotini brand)
3 TBSP chili seasoning mix (such as Old El Passo Brand)
1/4 tsp chili pepper flakes
1/4 C water


Instructions:

This is called "dump" chili because you literally dump all the ingredients into your slow cooker, give it a stir and set it on low for the whole day.  It takes at lease 6 or 7 hours depending upon the settings of your slow cooker.


You CAN cook this in a regular oven by placing all the ingredients into a casserole dish setting it in a low oven; 250-275 deg for 2 to 2.5 hours.

I usually serve it with low fat shredded cheese and baked "Tostitos".

	----------------------------------------------

2 new products introduced into the meeting room this week:

Cook Book.  "A-Z of Fruits and Veggies"                 $9.95

This book literally goes through the alphabet and offers up information about each - For instance...
Brussels Sprouts:
          ~  In season from ...
          ~  Choosing and Storing ...
          ~  Cook Them Right ...
          ~  Good For You ...
PLUS 3 quick and easy recipes to make delicious Brussels Sprouts

In total 175 Delicious Recipes and a Bonus of 6 Fantastic Salad Recipes at the end.

New Smoothie Flavor "Creme Brulee"                     $7.50
----------------------------------------------

The Baked Snacks and 3 PPV Bars have been on sale through August.  Here is your reminder that this is the last week of the sale.

Items that are included are:

Popped BBQ Potato Crisps  /  2PPV per pouch / 5 pouches per box    

  $4.50   ON SALE FOR $3.50

Popped Cinnamon Swirl Crisps / 2 PPV per pouch / 5 pouches per box

  $4.50   ON SALE FOR $3.50

Cheddar Twists / 3 PPV per pouch / 6 pouches per box                        

  $4.50   ON SALE FOR $3.50

Dijon Pretzel Thins / 3 PPV per pouch / 6 pouches per box                    

  $4.50   ON SALE FOR $3.50

Ranch Multigrain Crisps / 3 PPV per pouch / 6 pouches per box        

  $4.50   ON SALE FOR $3.50

Roasted Almond Sensation / 3PPV per bar / 4 bars per box                  

  $4.95    ON SALE FOR $3.50

Peanut Butter and Chip Delight / 3PPV per bar / 4 bars per box          

  $4.95   ON SALE FOR $3.50
Sweet and Salty / 3PPV per bar / 4 bars per box                                  
  $4.95   ON SALE FOR $3.50
Cinnamon Crumb Supreme / 3PPV per bar / 4 bars per box                
  $4.95   ON SALE FOR $3.50

And Finally:

              DON’T  QUIT

Author Unknown

When you've eaten too much and you can't write it down
When you want to give up just because you gave in
And forget all about being healthy and thin
So what! You went over your points a bit
It's the next move that counts...so don't you quit!

It's a moment of truth, its an attitude change.
It's learning the skills to get back in your range.
It's telling yourself "You've done great up 'til now
You can take on this challenge and beat it somehow."
It's part of your journey toward reaching your goal.
You're still gonna make it, just stay in control.

To stumble and fall is not a disgrace
If you summon the will to get back in the race.
But, often the strugglers, when losing their grip
Just throw in the towel and continue to slip
And learn too late when the damage is done
That the race wasn't over and they still could've won.

Lifestyle change can be awkward and slow
But facing each challenge will help you to grow.
Success is failure turned inside out
The silver tint in the cloud of doubt.
When you're pushed to the brink, just refuse to submit.
If you bite it you write it...
BUT DON'T YOU QUIT!!

See you in your meeting this week - we are chatting about Plateaus!

Remember to pop back here for a visit on Wednesday
 for another fab recipe!