I want to be clear that the items published here are not my original work; I will make sure I publish the source and link back (whenever possible) to the article that the information came from.
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04/01/12 - a Weight Watchers ArticleBeat the Lunch-Prep Crunch
Whether you’re packing lunch for yourself or the whole household, these streamlining strategies will get you out of the kitchen faster.
When you’re pressed for time, making a bagged lunch to bring to work or school is often the first thing that falls off the radar. Sure, you could send the kids off with a few dollars for the cafeteria, or pick up soup at the local deli during your lunch break. But a home-packed lunch is almost always more nutritious, tasty (it’s customized for you, by you), and cheaper than anything you’d purchase. Try one or more of these time-saving ideas and you’ll get the lunch prep done faster than you can say “I’ll take two slices and a cola.”
Prep like a Professional After a long day, the last thing you want to do is turn off American Idol so that you can get back in the kitchen and prepare tomorrow’s lunch. But the more you get ready for the day – or week – ahead, the less hectic your mornings will be. “Wash, cut, and create zipper baggies full of fruit, veggies, or other snacks,” says Missy Chase Lapine, author of The Sneaky Chef Cookbooks. “Just make sure not to mix pre-cut fruit together, or it won’t keep.”
Multitask During Mealtime Try packing lunches while you’re making dinner – use the downtime while the water is boiling or the chicken is under the broiler. That way even though you’re making two meals, you only have one clean-up. Or take it further and make a little extra dinner, and then pack leftovers into lunch containers. Tonight’s enchilada casserole will taste even better tomorrow.
Take Every Shortcut “Lunch prep is a chore, no doubt about it,” says Kerry Colburn, author of Mama’s Big Book of Little Lifesavers. “The more shortcuts you can find, the quicker it’ll be done.” Her favorites: Line up everyone’s lunch boxes and pack them assembly-line style. Use cooking scissors to cut up fruits or vegetables instead of a knife and cutting board so there’s less to clean up. Fill a reusable water bottle mostly with ice – it’ll help keep lunch cold, and eliminates the need to add an ice pack.
Put the Kids to Work “I keep two Tupperware bins – one in my fridge and the other in my pantry – stocked with items for lunch,” says Chase Lapine. “That way, it’s easy for the kids to quickly assemble their own lunches – and less likely they’ll trade their food away.” Colburn gets her six-year-old to pack her next day’s lunch during dinner prep. “It can easily take her 20 minutes just to make a peanut butter sandwich,” says Colburn. “There’s no rush while I’m making dinner, plus I get the added benefit of her company while I cook.”
Buy a Bento Box
It’s easy to see why these Japanese lunch boxes are the latest fad: Not only are they cute enough for both kids and grown-ups to love, but their individual compartments of varying size make packing lunch a cinch -- just dump it all in! No more wrapping food in zipper bags or aluminum foil – which makes these containers good for your wallet and the planet.
Engineer a Lunch Swap
Stuck in a peanut-butter lunch rut? Ask a friend if she wants to trade off: she’ll make lunches for you (and your family) now, and in a week or two, you’ll return the favor. Sure, you have to make twice the food when it’s your turn, but only half as often. Plus, you and your family may be surprised to discover new lunch foods. “This can be hard if you’ve got a picky eater,” admits Chase Lapine. “But your kids may surprise you, especially if they love the fun of eating the same foods as their friends.”
Keep It Simple
Google lunch ideas and you’ll find enough cute ways to dress up your kids’ lunches – from making egg and veggie bunny rabbits to crafting cream cheese penguins – to send your child with a daily edible zoo. But it’s not necessary, says Colburn. “School lunchtimes are noisy, chaotic, and short,” she says. “Kids don’t have time to open a bunch of different containers much less appreciate the beautifully sculpted animal you made.” Go for what’s easy – a yogurt, some bread with a few slices of cheese – and save your culinary creations for the weekend.
Outsource it, Occasionally
It’s okay to give yourself a day off – especially if you plan ahead. Thanks in part to shows like Jamie Oliver’s Food Revolution, many school districts are making an effort to offer more nutritious choices. “Letting your kids buy lunch once a week helps teach them how to make smart food decisions,” says Colburn. “Plus, they’re learning valuable skills like how to wait in line, ask for what they want, and pay for their lunch.” Review your school’s cafeteria menu on Sunday night and let your child decide which day to buy. As for yourself, decide which day to treat yourself to lunch at the new Thai takeout place by work.
Prep like a Professional After a long day, the last thing you want to do is turn off American Idol so that you can get back in the kitchen and prepare tomorrow’s lunch. But the more you get ready for the day – or week – ahead, the less hectic your mornings will be. “Wash, cut, and create zipper baggies full of fruit, veggies, or other snacks,” says Missy Chase Lapine, author of The Sneaky Chef Cookbooks. “Just make sure not to mix pre-cut fruit together, or it won’t keep.”
Multitask During Mealtime Try packing lunches while you’re making dinner – use the downtime while the water is boiling or the chicken is under the broiler. That way even though you’re making two meals, you only have one clean-up. Or take it further and make a little extra dinner, and then pack leftovers into lunch containers. Tonight’s enchilada casserole will taste even better tomorrow.
Take Every Shortcut “Lunch prep is a chore, no doubt about it,” says Kerry Colburn, author of Mama’s Big Book of Little Lifesavers. “The more shortcuts you can find, the quicker it’ll be done.” Her favorites: Line up everyone’s lunch boxes and pack them assembly-line style. Use cooking scissors to cut up fruits or vegetables instead of a knife and cutting board so there’s less to clean up. Fill a reusable water bottle mostly with ice – it’ll help keep lunch cold, and eliminates the need to add an ice pack.
Put the Kids to Work “I keep two Tupperware bins – one in my fridge and the other in my pantry – stocked with items for lunch,” says Chase Lapine. “That way, it’s easy for the kids to quickly assemble their own lunches – and less likely they’ll trade their food away.” Colburn gets her six-year-old to pack her next day’s lunch during dinner prep. “It can easily take her 20 minutes just to make a peanut butter sandwich,” says Colburn. “There’s no rush while I’m making dinner, plus I get the added benefit of her company while I cook.”
Buy a Bento Box
It’s easy to see why these Japanese lunch boxes are the latest fad: Not only are they cute enough for both kids and grown-ups to love, but their individual compartments of varying size make packing lunch a cinch -- just dump it all in! No more wrapping food in zipper bags or aluminum foil – which makes these containers good for your wallet and the planet.
Engineer a Lunch Swap
Stuck in a peanut-butter lunch rut? Ask a friend if she wants to trade off: she’ll make lunches for you (and your family) now, and in a week or two, you’ll return the favor. Sure, you have to make twice the food when it’s your turn, but only half as often. Plus, you and your family may be surprised to discover new lunch foods. “This can be hard if you’ve got a picky eater,” admits Chase Lapine. “But your kids may surprise you, especially if they love the fun of eating the same foods as their friends.”
Keep It Simple
Google lunch ideas and you’ll find enough cute ways to dress up your kids’ lunches – from making egg and veggie bunny rabbits to crafting cream cheese penguins – to send your child with a daily edible zoo. But it’s not necessary, says Colburn. “School lunchtimes are noisy, chaotic, and short,” she says. “Kids don’t have time to open a bunch of different containers much less appreciate the beautifully sculpted animal you made.” Go for what’s easy – a yogurt, some bread with a few slices of cheese – and save your culinary creations for the weekend.
Outsource it, Occasionally
It’s okay to give yourself a day off – especially if you plan ahead. Thanks in part to shows like Jamie Oliver’s Food Revolution, many school districts are making an effort to offer more nutritious choices. “Letting your kids buy lunch once a week helps teach them how to make smart food decisions,” says Colburn. “Plus, they’re learning valuable skills like how to wait in line, ask for what they want, and pay for their lunch.” Review your school’s cafeteria menu on Sunday night and let your child decide which day to buy. As for yourself, decide which day to treat yourself to lunch at the new Thai takeout place by work.
02/25/12 - from Weight Watchers Articles
Community Talks: How to Handle a Gain
When the scale registers a gain, disappointment can hit hard. Our Community Users offer their best tips on how to stay on track after a letdown.
Sometimes, the scale can surprise you. You stuck to your weight-loss plan diligently this week and you're looking forward to weighing in — but then bam! You step on the scale and it registers a gain. How could this happen after a week of making healthy food choices, meeting your daily water requirement and staying active, you wonder? And why bother doing everything right if it doesn't pay off, you might ask? Don't get discouraged; our Community Users have great advice for how to hang in there and move on.
Reframe the setback immediately
After a gain, you may be frustrated with the scale, but that's no reason to lose your motivation. Congratulate yourself for your hard work and remain positive about the coming week. Stay on plan, eat healthy foods and keep your chin up.
"You'll likely have a gain here or there, but eventually the scale will nudge downward and your hard work will pay off." — FILLESUPERBE
"Remember to pat yourself on the back because you're doing what needs to be done to improve your health and live a longer life. Be proud of that." — TERESATVDIVA
"Try taking a walk right now. Exercise makes me feel empowered." — BROCKS86
"This weight-loss journey has taught me so much, including not to quit! There's power in perseverance. Your losses will catch up with you." — SUNSET3007
"I embrace every tiny loss and ignore tiny gains and setbacks. I refuse to quit and gain back all I've lost." — HARUKACHAN
Devise a strategy for next week
If you stuck closely to the plan last week and still gained, remember that any number of factors could be the cause: starting a new exercise regimen, not measuring your portions accurately, or consuming too much sodium (which can cause water retention).
"Be varied in what you eat: get plenty of protein and carbs. Learn to eat real food now so you'll be able to do it when you reach your goal weight." — IHARTBEARS
"What helped me was lowering my salt intake, eating lots of high-fiber foods and drinking plenty of water." — YDALEBACKUS
"I keep running calculations of my average weight loss per week. Even with the gains I've had from time to time, I am losing at a pace that I consider steady and healthy. That keeps me motivated." — AMOMENT
"Find a thread with folks who seem to fit your personality, share your goals and a topic that fits your needs. [Try Newbies Welcome! board or a fitness Message Board like Fitness: Getting Started.] Virtual Weight Watchers friends have helped me figure things out more times than I can count." — DLH1960
Remember other victories
Don't just measure your success by what the scale showed today. Evaluate your overall progress and move past this bump in the road.
"I love looking at the steady decline on the Weight Tracker and Progress Charts — it's motivating to me." — SLW500
"Eating better and exercising are major steps in me becoming a healthier and happier person." — PERIDOT_84
"It's easy to give up, but think of how empowered you will feel in two weeks if you stick to the plan. Dig in your heels, drink your water and hold yourself high." — BUNNYDICKSON
"Are your clothes looser? Did you make it through an evening without mindless nighttime nibbling? Did you handle a stressful day by doing something other than pigging out afterward? Non-scale victories are the ways to measure your success and build up your confidence." — FEBRUARYGIRL
"Meetings and weigh-ins are for good days and bad. Stick with it. Slow and steady wins the race." — AUNTIEDEAREST
Reframe the setback immediately
After a gain, you may be frustrated with the scale, but that's no reason to lose your motivation. Congratulate yourself for your hard work and remain positive about the coming week. Stay on plan, eat healthy foods and keep your chin up.
"You'll likely have a gain here or there, but eventually the scale will nudge downward and your hard work will pay off." — FILLESUPERBE
"Remember to pat yourself on the back because you're doing what needs to be done to improve your health and live a longer life. Be proud of that." — TERESATVDIVA
"Try taking a walk right now. Exercise makes me feel empowered." — BROCKS86
"This weight-loss journey has taught me so much, including not to quit! There's power in perseverance. Your losses will catch up with you." — SUNSET3007
"I embrace every tiny loss and ignore tiny gains and setbacks. I refuse to quit and gain back all I've lost." — HARUKACHAN
Devise a strategy for next week
If you stuck closely to the plan last week and still gained, remember that any number of factors could be the cause: starting a new exercise regimen, not measuring your portions accurately, or consuming too much sodium (which can cause water retention).
"Be varied in what you eat: get plenty of protein and carbs. Learn to eat real food now so you'll be able to do it when you reach your goal weight." — IHARTBEARS
"What helped me was lowering my salt intake, eating lots of high-fiber foods and drinking plenty of water." — YDALEBACKUS
"I keep running calculations of my average weight loss per week. Even with the gains I've had from time to time, I am losing at a pace that I consider steady and healthy. That keeps me motivated." — AMOMENT
"Find a thread with folks who seem to fit your personality, share your goals and a topic that fits your needs. [Try Newbies Welcome! board or a fitness Message Board like Fitness: Getting Started.] Virtual Weight Watchers friends have helped me figure things out more times than I can count." — DLH1960
Remember other victories
Don't just measure your success by what the scale showed today. Evaluate your overall progress and move past this bump in the road.
"I love looking at the steady decline on the Weight Tracker and Progress Charts — it's motivating to me." — SLW500
"Eating better and exercising are major steps in me becoming a healthier and happier person." — PERIDOT_84
"It's easy to give up, but think of how empowered you will feel in two weeks if you stick to the plan. Dig in your heels, drink your water and hold yourself high." — BUNNYDICKSON
"Are your clothes looser? Did you make it through an evening without mindless nighttime nibbling? Did you handle a stressful day by doing something other than pigging out afterward? Non-scale victories are the ways to measure your success and build up your confidence." — FEBRUARYGIRL
"Meetings and weigh-ins are for good days and bad. Stick with it. Slow and steady wins the race." — AUNTIEDEAREST
01/09/11
from Weight Watchers
Sandwich-Stacking Strategies
Build a better sandwich with our interactive deli counter.
Every town has its sandwich shop, complete with a display case full of delicious meats and a smiling deli hand in a white butcher coat. Whether preparing for the beach, a ball game or just a long drive, the sandwich counter is practically a required stop for a satisfying on-the-run meal.
While speed and convenience are the upsides, the downside is the hidden PointsPlus™ values sandwiches can hold. Before packing your lunch bag, stop and think about what you're putting on that sandwich. While everything in moderation is a good start, you should know that if you slather on too much cheese and mayo, or pile your deli meats too high, you might be better off (PointsPlus values-wise) with a burger and fries—that's how fatty a deli sandwich can be if you're not careful. When you're watching your weight, it's important to know shortcuts and substitutions that will allow you to continue enjoying your handheld meal.
Piling High
When the sandwich was born back in the 18th century, it was just a slab of beef stuck between two pieces of bread, which isn't a serious calorie packer. But as soon as hungry folks got creative and began to pile on layers of meat, cheese and condiments, the sandwich became a sizeable threat to waistlines everywhere.
"Between cheese, bacon, avocado and mayo-based sauces and dressings, the calories add up very quickly," says Nutritionist Leslie Fink, MS, RD. With those add-ons, you could be doubling your sandwich's PointsPlus value. "For low-cal alternatives," Fink recommends, "try spreading on some mustard, fat-free black bean dip, hummus, relish, chopped pickles or some non-fat salad dressing."
Going easy on the extra layers is definitely a healthy choice, but if you've got to have your condiments, go right ahead—just lighten it up. A single slice of cheese or one thinly spread teaspoon of mayo is enough to give you some flavor, without doing too much damage to yourPointsPlus balance.
A good rule of thumb is to choose condiments that are low in fat and high in taste. For example, a splash of hot pepper sauce adds zero PointsPlus values but gives your sandwich a serious flavor boost. Check out this breakdown of sandwich condiment PointsPlus values:
Bread Time
It shouldn't shock you that whole wheat is the healthier bread option. "Since starting the plan, I've really grown to like the taste of whole-wheat bread—it's all I buy or eat now," says Weight Watchers Success Story Jody Genessy. "Getting that extra fiber is so worth it." And light whole-wheat bread, of course, is a Power Food.
Most packaged store-bought white hard rolls have a PointsPlus value of 4, as does a deli-style Kaiser variety. The PointsPlus value for a submarine roll obviously depends on its length—but if you want to estimate, figure a PointsPlus value of 5-6 for a 6-inch, and add 2 or 3PointsPlus values for every three inches after that.
Representing yet another bread option, the wrap-craze has stretched beyond fancy urban cafés, and is now a nationwide deli regular. Be careful, though—tortillas may look thinner than loaf bread, but they can be just as high in PointsPlus values. "Most restaurants and delis use extremely large tortillas," says Fink. "You'd be much better off with two slices of whole-wheat bread." If you're making a wrap at home, use medium sized tortillas—they're still ample enough to support your choice of filling, and you won't be consuming the extra calories.
Stuck in the Middle
Your safest meat choices are sliced turkey, chicken, lean ham or roast beef. A lot of people are surprised to find that deli-style roast beef is a decent low-fat meat option. (Three ounces of roast beef has fewer PointsPlus values than three ounces of tuna salad.) The meats that cause the most damage to your daily PointsPlus target are the ones that have been heavily processed or treated.
Pastrami is often one of the worst offenders, as it's beef (mostly very fatty cuts) that's soaked in salty, oily brine. Once the raw slices come of the brine, a lot of oil and salt stays with the meat. Four ounces of non-lean pastrami (which is less than most delis put in a sandwich) has aPointsPlus value of 10. So you might as well help yourself to a hamburger.
Bologna, another sneaky plan killer, is basically a tightly packed pork sausage made from low-grade meat scraps. Here's the catch: those scraps are so finely ground that the fat pieces aren't visible like they are with salami and pepperoni. But don't be fooled, the fat is certainly there, which should make you think twice about those bologna sandwiches you used to pack for lunch.
A great way to beef up your sandwich without adding extra meat is to pile on veggies. Think beyond lettuce and tomato too—stacking on shredded carrots, onions, sliced pickles, cucumbers or mushrooms not only creates a heartier sandwich, but also infuses a satisfying crunch. Each added layer of veggies represents zero extra PointsPlus values, so go ahead and veg out for free.
Next time you stop by the deli for a grab and go lunch, keep some of these tips in mind. If you can save yourself massive PointsPlus values with a few easy switches, you'll thank yourself when you feel like cracking open that extra beer on the beach.
While speed and convenience are the upsides, the downside is the hidden PointsPlus™ values sandwiches can hold. Before packing your lunch bag, stop and think about what you're putting on that sandwich. While everything in moderation is a good start, you should know that if you slather on too much cheese and mayo, or pile your deli meats too high, you might be better off (PointsPlus values-wise) with a burger and fries—that's how fatty a deli sandwich can be if you're not careful. When you're watching your weight, it's important to know shortcuts and substitutions that will allow you to continue enjoying your handheld meal.
Piling High
When the sandwich was born back in the 18th century, it was just a slab of beef stuck between two pieces of bread, which isn't a serious calorie packer. But as soon as hungry folks got creative and began to pile on layers of meat, cheese and condiments, the sandwich became a sizeable threat to waistlines everywhere.
"Between cheese, bacon, avocado and mayo-based sauces and dressings, the calories add up very quickly," says Nutritionist Leslie Fink, MS, RD. With those add-ons, you could be doubling your sandwich's PointsPlus value. "For low-cal alternatives," Fink recommends, "try spreading on some mustard, fat-free black bean dip, hummus, relish, chopped pickles or some non-fat salad dressing."
Going easy on the extra layers is definitely a healthy choice, but if you've got to have your condiments, go right ahead—just lighten it up. A single slice of cheese or one thinly spread teaspoon of mayo is enough to give you some flavor, without doing too much damage to yourPointsPlus balance.
A good rule of thumb is to choose condiments that are low in fat and high in taste. For example, a splash of hot pepper sauce adds zero PointsPlus values but gives your sandwich a serious flavor boost. Check out this breakdown of sandwich condiment PointsPlus values:
| Condiment Counter |
|---|
| Mayo–PointsPlus value of 3 for 1 Tbsp |
| Oil & Vinegar–PointsPlus value of 2 for 1 Tbsp |
| Russian Dressing–PointsPlus value of 1 for 1 Tbsp |
| Ranch Dressing–PointsPlus value of 3-4 for 1 Tbsp |
| Pickle Relish–PointsPlus value of 0 for 1 Tbsp |
| Honey Mustard–PointsPlus value of 2-4 for 1 Tbsp |
| Sauerkraut–PointsPlus value of 1 for 1 cup |
| Mustard–PointsPlus value of 0 for 1 Tbsp |
It shouldn't shock you that whole wheat is the healthier bread option. "Since starting the plan, I've really grown to like the taste of whole-wheat bread—it's all I buy or eat now," says Weight Watchers Success Story Jody Genessy. "Getting that extra fiber is so worth it." And light whole-wheat bread, of course, is a Power Food.
Most packaged store-bought white hard rolls have a PointsPlus value of 4, as does a deli-style Kaiser variety. The PointsPlus value for a submarine roll obviously depends on its length—but if you want to estimate, figure a PointsPlus value of 5-6 for a 6-inch, and add 2 or 3PointsPlus values for every three inches after that.
Representing yet another bread option, the wrap-craze has stretched beyond fancy urban cafés, and is now a nationwide deli regular. Be careful, though—tortillas may look thinner than loaf bread, but they can be just as high in PointsPlus values. "Most restaurants and delis use extremely large tortillas," says Fink. "You'd be much better off with two slices of whole-wheat bread." If you're making a wrap at home, use medium sized tortillas—they're still ample enough to support your choice of filling, and you won't be consuming the extra calories.
Stuck in the Middle
Your safest meat choices are sliced turkey, chicken, lean ham or roast beef. A lot of people are surprised to find that deli-style roast beef is a decent low-fat meat option. (Three ounces of roast beef has fewer PointsPlus values than three ounces of tuna salad.) The meats that cause the most damage to your daily PointsPlus target are the ones that have been heavily processed or treated.
Building a Sandwich
When you build a sandwich using our interactive stacker, be sure to note the portions. We're giving you three ounces per sliced meat choice, one slice per cheese type, and one tablespoon of each condiment. If you use two tablespoons of mayo in your sandwich, you should figure in double the PointsPlus values. Also keep in mind that the guy behind your deli counter may be using more than the recommended amounts. If there's a digital scale at the counter, don't be shy to make sure you're getting the exact portion you want.
Bologna, another sneaky plan killer, is basically a tightly packed pork sausage made from low-grade meat scraps. Here's the catch: those scraps are so finely ground that the fat pieces aren't visible like they are with salami and pepperoni. But don't be fooled, the fat is certainly there, which should make you think twice about those bologna sandwiches you used to pack for lunch.
A great way to beef up your sandwich without adding extra meat is to pile on veggies. Think beyond lettuce and tomato too—stacking on shredded carrots, onions, sliced pickles, cucumbers or mushrooms not only creates a heartier sandwich, but also infuses a satisfying crunch. Each added layer of veggies represents zero extra PointsPlus values, so go ahead and veg out for free.
Next time you stop by the deli for a grab and go lunch, keep some of these tips in mind. If you can save yourself massive PointsPlus values with a few easy switches, you'll thank yourself when you feel like cracking open that extra beer on the beach.
01/03/12
From Weight Watchers
Cholesterol: Questions for Your Doctor
Get the facts about your cholesterol readings
Article By: Ron Geraci, Reviewed by: Jessica Smerling, RD
Maybe your doctor will bring it up first. Or maybe you'll use the common question as an opener when you two discuss the results of your latest physical."So, how's my cholesterol?"
Hopefully, everything will be great. But even if it is, you can't just check it off your worry list and move on to the next topic. "A lot of patients hear the doctor say, 'you're cholesterol is fine,' and then they think that's all they need to know," says Nathan Wong, MD, professor and director of the heart disease prevention program at the University of California at Irvine. "You need to find out what the specific numbers are, and if they're really where you need them to be, given your entire health profile."
Of course, your doctor should fill you in on all the details, but time is always pressed. Hit all of the following questions, and you'll be in no doubt about where you stand. It'll not only prove that you're a smart patient, but also one who intends to stick around for many years to come.
What's my total cholesterol score?
Your total score (which is the sum of all the various fats in your bloodstream) should be under 200 mg/dL, or milligrams per deciliter. Record that figure, but then get to the nitty-gritty.
What's my LDL cholesterol level?
Your LDL, or low-density lipoprotein, level is critical to know. This is the "bad" cholesterol composed of smaller, denser fat particles, that leads to inflammation and plaque build-up in arteries. Carrying an excess of it can be one of your most dangerous risk factors for a heart disease, heart attack, and possibly stroke as well. An optimal LDL score is less than 100 mg/dL for healthy people, but your doctor may want you to keep yours under 70 mg/dL if you have other risk factors for coronary artery disease (read on).
What about my HDL cholesterol?
HDL, or high density lipoprotein, is the second main type of circulating blood cholesterol. It's the so-called "good" cholesterol because the particles carry cholesterol back to the liver, and also help remove it from arterial walls. "Strong epidemiological evidence has shown that if your HDL is less than 40 mg/dL, your risk of heart disease is very high,even if your total cholesterol is under 200 mg/dL," says Dr. Wong.
How are my triglycerides?
Triglycerides are another form of fat that circulates in the bloodstream, and the main type of blood fat your body uses for energy. They can contribute to cardiac heath risks if your score is above 150 mg/dL.
Do I have any other risk factors?
Your cholesterol scores are only one indicator of your risk for heart disease and other future health troubles. They become far more important when considered with other risk factors, such as your family history, being overweight, having diabetes or high blood pressure, smoking, excessive drinking, your stress levels, and others.
What's my overall risk, given all the factors?
Be absolutely sure you ask this question; it's a very important one to you. Aside from reckoning based on experience, there are several formulas that your doctor can use to gauge your risk. One is the Framingham Risk Score, which factors your age, sex, smoking status, systolic blood pressure (the top number), and all three cholesterol scores.
How could losing weight and exercising change my cholesterol profile?
These are two powerful things you can do to lower your cholesterol levels, and to keep them low. Just losing five percent to 10 percent of your bodyweight could significantly lower your LDL cholesterol, and exercise has been shown to boost HDL.
How else can I lower my cholesterol scores?
Discuss your diet. Reducing your caloric intake as well as your daily amount of saturated and trans fats may help you lower your levels.
When should I follow up with you?
If your cholesterol scores are ideal, you may only need to have them checked every two to five years. If they're troublesome, your doctor may want to monitor your cholesterol more frequently.
12/17/11
Now you can, with Weight Watchers® One Pot Cookbook. The more than 300 no-fuss, super-tasty, and healthy single-dish recipes are organized by type of cooking vessel—from casserole dishes to skillets, woks, saucepans, slow cookers, pressure cookers, even specialty equipment such as fondue pots. Every recipe includes PointsPlus® values and the nutrition information you need to choose wisely and track accurately.
This cookbook will not be sold in Weight Watchers meeting rooms. Members can get it in outside retail locations where books are sold.
12/15/11
Here is the first from Weight Watchers WebsiteElegant Deserts That Start With Pudding
Everybody loves pudding, but this versatile treat can help you concoct an array of fabulous desserts that are easy and delicious.
Few treats are more comforting or satisfying than pudding. And thanks to sugar-free, fat-free and reduced-calorie pudding mixes, you can enjoy pudding without guilt. But plain old pudding is just the start. This versatile ingredient can serve as the base for an array of fabulous desserts–from light-as-air mousses to rich Bavarian creams.
Here are just a few ideas for concocting pudding-based desserts that are as easy as they are delicious.
Easy Bavarian Cream
Fold 3 stiffly beaten, pasteurized egg whites into a bowl of prepared, cooled instant sugar-free/fat-free vanilla, butterscotch, white chocolate, banana or chocolate pudding. Chill for 2 hours in individual custard cups or one large serving bowl. Now you're on the way to the elegant dishes below.
To make a trifle: Layer the Easy Bavarian Cream in a 2-quart glass bowl with 24 purchased lady fingers and 3 cups fresh berries or sliced fruit.
To make a Bavarian cream parfait: Spoon alternating layers of fruit and Easy Bavarian Cream into clear wine glasses. Here are some flavor combinations we enjoy:
Prepare a cook-and-serve sugar-free/fat-free chocolate pudding mix according to the package directions. Transfer the hot pudding to a bowl and place a sheet of plastic wrap directly on the surface to prevent a skin from forming. Chill 1 hour or until cool. Fold 1 1/2 cups fat-free, non-dairy whipped topping into the cooled pudding. Chill 2 hours in individual custard cups or in a large serving bowl, or make one of these tasty desserts.
To make a frozen chocolate mousse pie: Pour the mousse into a baked low-fat pie shell and freeze.
For a frozen chocolate mint mousse cake: Add 1/2 teaspoon mint extract to the pudding with the whipped topping. Coat an 8-inch springform pan with cooking spray. Crush 16 low-fat chocolate wafer cookies and sprinkle them on the sides, pressing if necessary to make them stick, and on the bottom of the inside of the pan. Pour the mousse over the crumbs and freeze for 4 hours.
For individual frozen chocolate mousse desserts: Line 6 muffin tins with paper muffin cups and fill with the chocolate mousse mixture. Freeze until firm, then serve with a spoon.
Other Pudding Dessert Ideas
Here are just a few ideas for concocting pudding-based desserts that are as easy as they are delicious.
Easy Bavarian Cream
Fold 3 stiffly beaten, pasteurized egg whites into a bowl of prepared, cooled instant sugar-free/fat-free vanilla, butterscotch, white chocolate, banana or chocolate pudding. Chill for 2 hours in individual custard cups or one large serving bowl. Now you're on the way to the elegant dishes below.
To make a trifle: Layer the Easy Bavarian Cream in a 2-quart glass bowl with 24 purchased lady fingers and 3 cups fresh berries or sliced fruit.
To make a Bavarian cream parfait: Spoon alternating layers of fruit and Easy Bavarian Cream into clear wine glasses. Here are some flavor combinations we enjoy:
- Vanilla Bavarian cream with orange sections
- White Chocolate Bavarian cream and raspberries
- Butterscotch Bavarian cream and sliced bananas
- Chocolate Bavarian cream with strawberries
- Banana Bavarian cream with kiwi fruit slices
Prepare a cook-and-serve sugar-free/fat-free chocolate pudding mix according to the package directions. Transfer the hot pudding to a bowl and place a sheet of plastic wrap directly on the surface to prevent a skin from forming. Chill 1 hour or until cool. Fold 1 1/2 cups fat-free, non-dairy whipped topping into the cooled pudding. Chill 2 hours in individual custard cups or in a large serving bowl, or make one of these tasty desserts.
To make a frozen chocolate mousse pie: Pour the mousse into a baked low-fat pie shell and freeze.
For a frozen chocolate mint mousse cake: Add 1/2 teaspoon mint extract to the pudding with the whipped topping. Coat an 8-inch springform pan with cooking spray. Crush 16 low-fat chocolate wafer cookies and sprinkle them on the sides, pressing if necessary to make them stick, and on the bottom of the inside of the pan. Pour the mousse over the crumbs and freeze for 4 hours.
For individual frozen chocolate mousse desserts: Line 6 muffin tins with paper muffin cups and fill with the chocolate mousse mixture. Freeze until firm, then serve with a spoon.
Other Pudding Dessert Ideas
- To make a pudding jelly roll, bake a packaged angel food cake mix as directed by the box. When it's cool, spread the roll with prepared sugar-free/fat-free pudding (any flavor and either instant or cook-and-serve) and roll up as directed.
- To make pudding ice cream, prepare any flavor sugar-free/fat-free instant pudding as directed on the package. Pour immediately into a pre-chilled ice cream machine and churn until frozen. Serve immediately.
- To make frozen fudge pops, prepare instant sugar-free/fat-free chocolate pudding as directed. Pour into small paper cups and freeze 1 hour or until a popsicle stick will stand up when inserted. Insert one popsicle stick into the center of each; freeze until hard.
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