Breakfast is at ______ AM,
Lunch is at _______ PM,
Dinner is at _______ PM.
What do you eat in-between? Or do you? What time of day is your "blah" time, you know... the one where you are staarrving? Is it in the middle of the afternoon, just as you arrive home from work? Or is it in the evening after the kids have settled down for the night, and you're relaxing for the first time in the day? Has that time of day changed since you were on WW? Have you tried to manage that time or do you just hold on tight until the next meal, or do you, more often that not, just give in to it?
In the article on page 7 of the Weight Watchers Weekly this week, Leslie Fink, Registered Dietitian, suggests that the snacks we choose ought to be healthy, and ought to combine 2 or more healthy nutrients to make them more powerful, and to pack a punch of satiety and flavor satisfaction. Choose the 2 or more nutrients from; lean protein, whole grains, fruit and veggies and healthy oils - for instance, she suggests selecting hummus with baby carrots, which, if you think about it, that's more filling that just plain baby carrots.
I want you to think about your "blah" time, take a look at your current snack and see if you can do something to punch it up to the next level. Go ahead and make the change and do it for one full week and then report back to your meeting as to whether you've noticed a change to your energy levels.
Snacking can definitely help with weight loss, but it can equally quickly lead to weight gain. Follow these rules and you should be just fine:
~ Snacks can be treats, but treats can't be snacks! (Think sweet, delicious fruit & yogurt vs. ice-cream)!
~ Individual snacks ought not to gobble up more than 10-15% of your daily PPV (3 or 4 PPV for members who have a budget of approximately 29 daily PPV).
~ Snacks should combine more than one healthy nutrient, i.e. 1 cup strawberries with 1/2 cup plain Greek yogurt or a hard boiled egg plus whole grain low fat crackers.
~ One should not snack on a trigger food, even if you promise yourself that you are ONLY going to eat ONE PORTION!
Oh and don't forget the closing reminder from this week's meeting ... "overweight kind of snacks-up on you"
If you picked up the Weekly at your meeting this week and are wondering how to make the Chopped Olive and Tomato Dip shown on the front cover - here is the how-to:
Combine 1 cup roughly chopped tomatoes, 6 large pitted, chopped olives and 2 Tbsp finely chopped onion in a small bowl; season to taste with salt and pepper. Scoop up with 8 baked tortilla chips. 3 PointsPlus value.
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All 3 PPV Bars:
Cinnamon Crumb
Roasted Almond SensationSweet and Salty
Peanut Butter and Chocolate Chip
Usually $4.95 -- on SALE for $3.50
All 3 PPV Baked Snacks:Cheddar Twists
Dijon Pretzel Thins
Ranch Multigrain Crisps
Usually $4.50 -- on SALE for $3.50
2 PPV Popped Snacks:
BBQ Pop Chips
Cinnamon Pop Crisps
Usually $4.50 -- on SALE for $3.50
Deluxe Member Kits ..........$10 off
Essential Member Kits .........$5 off
Walking/Hydration Kits ........$5 off
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I said I would include this information in this week's blog - so, as promised!
How can I estimate PPVs for foods with alcohol?
Here is a rule of thumb for estimating PointsPlus values for products with alcohol (not sugar alcohol): enter the alcohol grams as fat in the calculator. And if there is fat in the food, add the alcohol to the fat and put in the fat box. Why does this work? Alcohol has a similar calorie content per gram as fat.
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If you've been wondering about converting the calories on your exercise device (pedometer, heart rate monitor, treadmill) to Activity PointsPlus values .....
I have posted some information on the "Insider Trading" tab above.
Don't forget to check back here on Wednesday for another easy and delicious recipe ---
I'll see you in your meeting this week
Nina
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