A Donut Will Make It All Better!

As we were talking, this week, about the effect of emotions on eating, we discussed the reasons why food plays such a huge role in helping us "feel better" and we agree that it does - in the moment!  Later we may not feel the same way about the mindless munching that took place and, indeed, may even find that it has thrown the day, or worse, the week and hopefully not, even worse, the whole weight loss thing!

 This idea that we'll feel better is rooted in childhood, well babyhood really; from the day of our birth, baby says "whaaaaaaa" and food is the response.  That goes on throughout the child years - scrape our knee, adult gives love, comfort, cleanup and a cookie!  As we become older we bring this early conditioning with us so when we feel emotional we often feel like our 7 year old self who is looking for that same love, comfort and a cookie from mom!  It's a totally valid and honest response to how we are feeling - only problem is ... the cookie is not going to "fix" it this time.  In fact it could do the opposite.  Has that ever happened to you?

This then begs the question - how do we stop this knee-jerk reaction, this conditioning?  Do we send our seven year old into purgatory forever and push those feelings away - methinks not - that seven year old is a persistant "bugger"!  So we have to acknowledge the seven year old, we have to say "there, there" and give love and comfort to him or her, in short we need to embrace what the seven year old is looking for and find a non-food (consumption food or drink) way of achieving the same ends.

Consider the question of this fictitious busy parent, mom or dad (well call him or her BP), 2 jobs; out of the home for money and in the home for the sake of a happy family life.  Now add in a visit from the grandparents for a long weekend and a family party on Sunday and oh, dear, now one of the kids has an ear-ache!  Fifteen people are arriving at 12:30PM the house is a mess, breakfast is chaos and no-one has emptied the dishwasher from last night, in fact, we forgot to run it!  What to do?   See those oreos?  They'll undoubtedly make BP feel better so BP grabs the pack rips the bag open and disappears to the basement to do laundry... or something.  15 minutes later on returning to the main floor someone has dropped a whole pot of coffee on the dining room table and it's everywhere!  Well, did the oreos fix things?  I don't believe they did, so what's the answer?  Another pack of oreos?  I don't believe so.  Seems like BP needs to do something else:

1.  Write a list of chores that have to be accomplished by 12:00 and delegate to everyone including the kid with the ear-ache!
2.  Simplify, remove anything from the to do list that is not critical to the success of the celebration, someone has to collect the cake, absolutely, but pick up green and red striped paper napkins - well, lets just say, for today, white will do!
3.  Reframe, acknowledge the feelings: "out of control", "frustration" & "anger" and ask what would be the positive benefit of taking the oreos and disappearing downstairs for 10 minutes?   Answer is possibly; "peace and quiet", "time to think", "compose myself"?  Okay, so that's what your seven year old wants RIGHT NOW, fine, lets give it to her or him.  How about taking the same 10 minutes and taking a brisk walk outside away from everything?  Is that better than disappearing into the basement and eating oreos?  Perhaps it's at least the same or at the very least not going to hurt your weight loss efforts and yes, I guess it will give us some positive feelings.

A member sent me these words to share with you:
“If you focus on results, you will never change.  If you focus on change, you will get results.”  Attributed to Jack Dixon - Author
And while I was looking up the attribution - this quote popped up, which is so appropriate for this topic too:

"If you chase two rabbits, both will escape."  Anonymous

Come and work for Weight Watchers! 
You can work for as few hours as you want to or begin to build a full time equivalent work week for yourself.  The neat thing is that you get to decide how much time you want to do.  If you're at your goal weight or close to it or if you're already a lifetime member... moms, retired folks, men and women - have you got a kind heart, a belief in the program and a few hours a week?  Why not take those and turn them into a few $ of pocket money?  Come one, come all...

We are in the midst of a recruitment drive, if you want to get a jump on finding out more, this link will take you to the space on the Weight Watchers website where you can find more information and take the plunge.  Good Luck!  (And, P.S., please mention that I am your referrer - thanks).  


There are 2 roles: receptionist and leader, each are unique and both require specific skills.  Both roles are crucial to the success of members.  


In 2 weeks we will be hosting an Employment Information Session;  a 1.5 hour meeting to speak to interested members who'd like to find out more about it.  Email me to reserve a spot on Monday 3/12 at 1PM.  The meeting is being held in Woburn at the Weight Watchers Center on Washington Street.  Come One, Come All!

2 New Products to Try:

Harvest Berries and Cream Oatmeal
Warm, creamy oats with natural, wholesome berry and sweet cream flavors make our Harvest Berries & Cream a satisfying way to start your day. With a PointsPlus value of 3 and 10 grams of fiber in every cup, our Oatmeal will help you feel full longer. It’s a berry special way to start your day. 
(Baked Apple Cinnamon has retired).

Creamy Coconut Smoothie

Weight Watchers^® line of Smoothie drink mixes is a delicious way to help you meet the Good Health Guideline for milk products and is a Weight Watchers Power Food. Prepare the Creamy Coconut Smoothie mix for a satisfying drink, and it has over 60% more calcium than 1 cup of milk!  Pack your bags, because this smoothie is a trip.

ONE LAST THING:
I want you to take a look at one more thing today - I have posted an article inside the "Survival Guide" Tab of my blog - it has to do with dealing with scale setbacks.  It gives some amazing words of wisdom from other Weight Watchers Members across the country.

If you are having some tough weigh-ins at the moment, it puts things into perspective.

Have a Healthy Week.

See you in your meeting.

Cheesy, Creamy, Fried...

What's French for "loaded with calories?"
Au Fromage,  Au Gratin, Au Lait, Bisque, Hollandaise, Bernaise, Newburg, Sautéed, En Croute, Frites and Chocolate - oh look, thats the same word in English!!!

Yup!  Those words spell T - R - O - U - B - L - E !  They're some of the dishes on the menu to look out for; the ones that are likely to send the points over the edge.

There are other obvious candidates:
Pasta - look out for overly large portions; someone in one meeting this week said "assume the restaurant kitchen is delivering enough for 3 meals"!  Stuffed pasta; raviolis, tortellinis, shells - again, seems obvious, I agree, but it seems to me this is a triple crown of indulgence - the stuffing; being most often of a cheesy nature,  the sauce and the portion size - that would fall into the category of "Yikes" to me!
Beverages - you know, the mixed ones that contain more than one alcoholic ingredient.  PPV in the high single to low double digits!  "Wowza"!  Stick to the wine.
Anything with Sausage or pepperoni or other fatty meats or, for that matter cheeses.
Batters, Breading and Crusts, because it's JUST so hard to determine how many fats and carbs are involved.
Sugary stuff - I'm not even going there!!!

Identifying the obvious is great, and easy... but what are the hidden dangers, I wonder?

From the discussions in our meetings last week, several other "danger zones" were named and shamed:
~  Salmon - seems innocent enough until you pop it into e-tools, prepare to fall off your seat!  I would guess that the serving at many establishments falls somewhere between 8-12 oz - or in WW Speak 12-17 PointsPlus Values, and that's before taking the oil or butter they're going to cook it in into account!
~  Salads that contain nuts, dried fruit, cheeses and croutons.  Many of us were amazed at how an innocent salad with a few pecans can end up as more than half a day's value of points!
~  Wraps instead of sliced bread for sandwiches and deli-prepared sandwiches that are not the same as you would make at home.  Wraps because they're almost always higher in PPV than 2 slices of regular bread and deli-prepared sandwiches with the cheeses, dressings and other accessories.
~  While were on that subject - the accessories: sauces, butter, dressings, bread, of course, grating cheeses (parmesan) and nibbles on the table; shared appetizers, baskets of popcorn or crackers and cheese.

SO - I hear the cries of "HELP" out there - and yes, I get it - no more broiled scrod please!

Some of the better terms to look out for on the menu are:
roasted, baked, broiled, wood fire grilled, steamed and boiled.  Broths and salads - especially delicious lettuces, such as arugula, butter lettuce and micro-greens.  Shrimp, lobster (yes; low in PPV but watch out for the accessories), sushi, white fish, lean steaks; filet mignon, lean pork, beans (legumes), brown rice; in a reasonable portion.  Breakfast foods; fresh fruit cup, oatmeal, egg-white omelets and poached eggs with canadian bacon! If dessert is your thing - go for the sorbet before the ice-cream and the wine ahead of the mixed cocktail.

All of this, of course, depends upon your desire to stick to "the plan".  I think THE MOST important piece of wisdom from the meeting last week was --- if you get triggered, you tried hard, but temptation just got the better of you this time.  Forgive yourself and move on.   BUT not next week or even the next day - but the very next meal.  Don't allow that slip-up become the backward slide :)


Weight Watchers have shared this with us this week:
Three New Applebee's Entrees Debut on Feb 20!

Applebee’s will debut three new entrees endorsed by Weight Watchers on February 20. Great-tasting menu options, all with their PointsPlus^® value conveniently pre-calculated and listed.

Grilled Jalapeno-Lime Shrimp, 8 PointsPlus value per serving.

Grilled chipotle-lime shrimp and black bean corn salsa tossed with lime juice and chopped cilantro, served on a mix of zucchini, marinated tomatoes, onions, and red peppers with steamed white rice.

Creamy Parmesan Chicken, 12 PointsPlus value per serving.

A juicy grilled chicken breast with a creamy au gratin Parmesan sauce, served with steamed spinach and mushroom rice pilaf.

Cabernet Mushroom Sirloin, 12 PointsPlus value per serving.

A 7-ounce grilled House Sirloin with sautéed Portobello mushrooms and onions in a Napa Valley Cabernet sauce, served with steamed potatoes and garlic broccoli.

Please write to me and share some of your stories about how you manage to stay on track when you eat out at a restaurant.  If you agree to me posting your story, I'd love to include some on the "Insider Trading" Tab.

Next week in our meeting - lets look at what happens when we are stressed . . . help is at hand - really, really!
(Monday's meetings in Newton and Waltham are open on President's day).

Now: onto the next thing:
Have you sent me your starting weight for the Spring "My WW Goal" Challenge?

This is from last week's blog:  [Editors Note:  for 8 weeks - read seven]
Challenge runs from 02/12 to 04/14 - JOIN ANY WEEK!

I HAVE A CHALLENGE FOR YOU  Are you up for a spring weight-loss challenge?


Here it is:
SPRING "MY WW GOAL" CHALLENGE:
I want you to set you own goal for the next 8 weeks - it should be at least 5 LBS - communicate it to me and then weigh in at least 4 times during the 8 weeks and send me the results of each visit to the scale in an email.  

At the end of the 8 weeks - all members that have reached their chosen goal (within 1 LBS) and who have reported at least 4 weigh-ins will be placed in a drawing for prizes.

(Lifetime members at goal or members working through maintenance at the moment - you're included - you do not have to have a goal to lose weight unless you want to, but follow all the other steps in the challenge)


Can you do that?
I have prizes to award--
3 runner up prizes of a Weight Watchers cookbook
1 Grand Prize of 3 Weight Watchers cookbooks plus a Weight Watchers fitness kit.


Challenge runs from 02/12 to 04/14/2012

Here is what you have to do:
1. Weigh-In at one of my meetings this week then send me an email to MyWWgoal@gmail.com - put your first and last name in the subject line.  In the body of the email, insert the date then tell me what you weighed today plus your goal for the end of the challenge and finish with your meeting location and day and time.


2.  Attend meetings and weigh-In 3 more times before 04/14 - the final weigh-in should be in April.  After each one send me an updated email with your progress.  First and last name in the subject line, today's weight and progress towards your goal, date your email and don't forget to include your meeting location plus meeting day and time - see below:

Here is the example:

2/15

Todays weight 185.6 - Challenge goal 177  (8.4 LBS)

Newton, Wed 8:00am

2/22

Weigh in ONE:  184.6 - challenge goal 177  (7.4 LBS)

Newton, Wed 8:00am

If you have questions for me - ask at your meeting.  I will not be responding to emails sent to MyWWgoal@gmail.com - that is simply an email address I have created to capture the data.
Good Luck!

And finally - 

"Instead of giving myself reasons why I can't, I give myself reasons why I can"  Author Unknown.

Its a Combination of a Million Decisions.

Do you know how many food or eating decisions you make each day?  
I want to share another blogger's page with you that answers that - you will be surprised!  Christian Jarrett blogs on Brain and Behavior.  Take a look at this article on "Mindless Eating" then come back here...  I have an antidote idea to mitigate the effects.

Last week in our meeting, I asked you to share your perspective on tracking with me.  Overwhelmingly, the response was about awareness; we heard responses that included:
~ "it helps me to decide how to eat through the day if I keep track of my consumption",
~ "I decide what's for dinner and after dinner snacks after I have calculated how many points are left for the evening",
~ "knowing how many points I have used allows me to relax and stay on track"
~ "It helps me have better decisions when I am faced with foods which could send me over the edge".

I cannot begin to tell you how proud I was of everyone who shared last week in the meeting because I KNOW that the folks that were saying these things were actually "living the program" and being successful.

If you haven't yet ... Come over to our side - TRACK what you eat - find a way that works for you.  It is not that the tracker needs to be your personal "controller" or "food police". Knowing (from Christian Jarrett's article) that food decions we make are literally in the hundreds every day, and that we underestimate the amount of food that we eat when faced with a lot of it, use it as an aide memoir for yourself, no one of us can be expected to remember everything we put into our mouthes each day, TRACKING works.

Here's the poster from the end of the meeting:

The Golden Rules of Tracking

If you bite it, write it
If you drink it, ink it
If you snack it, track it
If you nibble it, scribble it
If you steal it, reveal it
If you grab it, blab it
If you lick it, Bic it
If it goes in your smacker.
       it goes in your Tracker
If you ingest it, you guessed it--
Grab your pencil before your utensil!




I HAVE A CHALLENGE FOR YOU
Are you up for a spring weight-loss challenge?


Here it is:
SPRING "MY WW GOAL" CHALLENGE:
I want you to set you own goal for the next 8 weeks - it should be at least 5 LBS - communicate it to me and then weigh in at least 4 times during the 8 weeks and send me the results of each visit to the scale in an email.  

At the end of the 8 weeks - all members that have reached their chosen goal (within 1 LBS) and who have reported at least 4 weigh-ins will be placed in a drawing for prizes.

(Lifetime members at goal or members working through maintenance at the moment - you're included - you do not have to have a goal to lose weight unless you want to, but follow all the other steps in the challenge)


Can you do that?
I have prizes to award--
3 runner up prizes of a Weight Watchers cookbook
1 Grand Prize of 3 Weight Watchers cookbooks plus a Weight Watchers fitness kit.


Challenge runs from 02/12 to 04/14/2012

Here is what you have to do:
1. Weigh-In at one of my meetings this week then send me an email to MyWWgoal@gmail.com - put your first and last name in the subject line.  In the body of the email, insert the date then tell me what you weighed today plus your goal for the end of the challenge and finish with your meeting location and day and time.


2.  Attend meetings and weigh-In 3 more times before 04/14 - the final weigh-in should be in April.  After each one send me an updated email with your progress.  First and last name in the subject line, today's weight and progress towards your goal, date your email and don't forget to include your meeting location plus meeting day and time - see below:

Here is the example:

2/15

Todays weight 185.6 - Challenge goal 177  (8.4 LBS)

Newton, Wed 8:00am

2/22

Weigh in ONE:  184.6 - challenge goal 177  (7.4 LBS)

Newton, Wed 8:00am

If you have questions for me - ask at your meeting.  I will not be responding to emails sent to MyWWgoal@gmail.com - that is simply an email address I have created to capture the data.


Good Luck!


News from Weight Watchers:

We hope you’re enjoying the new line of healthier Snack Bars! 

We’re confident that they’ll be a hit with you, so many members requested exactly this type of snack makeover and I am delighted that Weight Watchers responded with them for you:

• Short ingredient lists. In our newest snack bars, you’ll find a much shorter list of ingredients including ones you recognize and can pronounce!
• Better value. The new bars have five per box for only $4.95, which is less than $1 each. Wellness bars sold individually at stores are typically more than $1.  (Actually they're on SALE this month for $3.95)
• They’re portable. These snack bars are a smart, simple, and satisfying choice—a very wholesome snack of 3 PointsPlus^® value 
• They’re nutritious. All bars are either a Good or Excellent Source of fiber, and contain 5 to 8 grams of protein!
• They’re balanced. We sometimes heard that our old snack bars were too sweet. Our new bars have a natural sweetness from ingredients such as peanuts, almonds, coconut, and dried fruit. 
• They’re sized just right. Our three bars come in varying sizes to keep the PointsPlus values consistent. The name of the game is balance—to achieve the best possible taste and satisfaction at a consistent 3 PointsPlus values each!

This week in our meeting we are going to DECODE MENU's, you're going to love it!  

If you have a menu from a restaurant we can use to work on - bring it with you. Also, bring your I-Phone or Android Phone with you or your laptop or I-Pad if you have 3G or 4G on those devices or access to the web some other way.

Finally:

This advice comes from a Weight Watchers Lifetime member who has a lost a lot of weight and who keeps it off:

To get started on the challenge - this week:

1.  Track every single bite you take each day for the next 7 days.  Be honest with yourself ~ if you bite it, write it!  You might be surprised how many “bites” you don’t take because it’s not worth figuring out the points+ for them.

2.  Measure it!  Bust out those measuring spoons, cups and scale.  I know this is a BIG area for me because my 1 cup of pasta “grows” if I eyeball versus measure it especially if I am HUNGRY.

See you in your meeting this week  :)

Come back to the Blog on Wednesday for another great recipe.

Flourless Dark Chocolate Cake for Your Valentine

This is a great rich chocolaty recipe.  It looks pretty with the confectioners sugar sprinkled on top.  The recipe is formulated for 12 servings - I know that's a lot, but it freezes well.
Originally published as Flourless Dark Chocolate Cake in Light & Tasty February/March 2008, p54
Most recently published on www.tasteofhome.com 

Prep Time  25 minutes

Bake Time 30 Minutes + cooling

Serves 12

5 PPV per serving

Ingredients

• 4 eggs, separated
• 8 oz 53% cacao dark baking chocolate, coarsely chopped
• 3 tablespoons butter, cubed
• 1/3 cup plus 1/4 cup of sugar, divided
• 1 1/2 tsp vanilla extract
• 1 container (2 1/2 oz) prune baby food
• 1 tsp dark baking cocoa or baking cocoa
• 1/2 tsp confectioners sugar

Directions

• Place egg whites in a small bowl; let stand at room temperature for 30 minutes. Meanwhile, in a small saucepan, melt chocolate and butter over low heat, stirring constantly. Remove from the heat; cool slightly. Coat a 9-in. springform pan with cooking spray. Place pan on a baking sheet; set aside.
• In a large bowl, beat egg yolks on high speed for 3 minutes or until light and fluffy. Gradually add 1/3 cup sugar and vanilla, beating until thick and lemon-colored. Beat in baby food and chocolate mixture.
• Beat egg whites on medium speed until soft peaks form. Gradually beat in remaining sugar, 1 tablespoon at a time, on high until stiff glossy peaks form; fold into batter.
• Pour into prepared pan. Bake at 350° for 30-35 minutes or until a toothpick inserted near the center comes out with moist crumbs. Cool on a wire rack for 20 minutes. Carefully run a knife around edge of pan to loosen; remove sides of pan. Cool completely.
• Sprinkle with cocoa and confectioners’ sugar. Refrigerate leftovers. Yield: 12 servings

Happy Valentines Day 

Confucius say:

"When it is obvious that the goals cannot be reached, don't adjust the goals, adjust the action steps"

Close your eyes, (well, read the whole paragraph first - then do it) think back to that moment that you decided that it was time to shed those pounds... See yourself in that moment; where were you?  Who were you with?  What time of day was it?  What were you wearing?  What just happened to alter the course of your life?  

If that seems a little dramatic, (the whole "alter the course of your life" question), it was meant to - as the major [Japanese] car manufacturer's advertisement says - ask someone you know who has done this successfully... they'll tell you that I'm right.  Success at weight loss and keeping it off literally changes your life.

Do you remember the circumstances of your "last straw" moment?  Can you get back in touch with what you were feeling then?  I hope you can get to at least some of it, allow your imagination to complete the picture, if you have to.  This is the moment you set your goal.  Whether you articulated it or not, you DID set a goal.  

So now we have something to work with.  Go back and re-read the Confucius Quote.  You might feel today like your goal is too lofty or unattainable.  Confucius says - not true - adjust the action steps.

Since this blog posting is turning out to be an "exercise" in goal setting and getting there.  Take out a pen and a blank piece of paper and write down 3 things that you are DOING that are helping you get there, now please put a smiley face next to each one.  YAY YOU!  Leave a gap of 3 or 4 lines and write down 3 things you are DOING to hinder your efforts, now put a frowny face next to each one of those actions.  No whaaaaaas - we are going to change that now!

Decide right here and now - which one of those three hindrances do you want to work on first?  Underline it so that it stands out.  Now, for that item you are going to change; draw three more faces next to the frowny face graduating from the frowny you just drew to less frowny to neutral and then smiley.  You are now going to decide what actions steps you can take that will change to frowny face to a smiley one.  (E.G. you may decide you are going to change your activity routine to include water aerobics, and you are going ask your sister to go with you). Write these 4 questions --- and then answer these questions for yourself.

1.  What do I have to do to begin changing this?  (the answer is likely to be something practical or logistical - such as "call my sister so we can coordinate our schedules to get the the pool together")

2.  When am I going to do that?  (On Monday evening after work)

3.  What is plan B?  (If my sister can't go with me, I'll ask my brother's wife.  If that doesn't work, I'll ask at WW to see if another member wants to join me)

4.  What will I reward myself with when I move this item from the hinder list to the helping me list? (NO consumable rewards - please)!  (A trip to the outlets to buy new sneakers).

Once you have tackled those 3 "hindrances", individually, slowly and one at a time, I am going to bet that you'll be headed in the right direction towards your goal. 

Okay - on your mark... get set... go!

New items in the Meeting Room

Have you seen the new things?

Love at First Bite!

Members have been asking for bars with shorter ingredient lists. Our new bars—Aloha! Almond, Oh, So Nuts!, and Berry-licious Cashew Chew have been getting the thumbs up from members are have a PP value of 3, and are made from truly wholesome ingredients and NO High Fructose Corn Syrup—wow!  $4.95.  (On sale for $3.95)

We will be sampling the Oh, So Nuts! Snack Bar this week.  Make a date to come to your meeting to collect your sample.

Best Darn Food Ever.

What recipe do you have a hankering for? Whatever it is, the classic recipes in our new cookbook, Best Darn Food Ever, will satisfy your desires and help you stay on the PointsPlus program. You’ll find ways to double the delight of your favorite foods—amp up cheesy goodness, kick up the spice factor, or make chocolate desserts taste extra chocolaty!

Like P90X? You’ll Love Our New Fitness Series...
If you’ve ever been intrigued by hot fitness programs P90X or The Firm but believed they were too extreme, your time has come! The PointsPlus^® Fitness Series, is a brand-new way to look at exercising, and was designed by health and fitness expert Jennifer Cohen specifically for Weight Watchers^® members!

The five-day-a-week fitness system has five DVDs featuring 15 different workouts with easy-to-follow routines for every fitness level.  This series works your entire body with stretches, basic cardio, and interval training to keep your interest and energy levels up. And with so many DVDs, you’re unlikely to get bored.

If you're new to my blog **welcome** I typically post on a Sunday and a Wednesday - that's the recipe day.  Please send me feedback and comments, I love to hear from you :)


See you in your meeting this week - We have a sale on SNACK BARS, POP CHIPS, BAKED SNACKS AND A FEW OTHER ITEMS. 


We are going to be talking "TRACK AND LOSE"

Ever thought you might like to work for Weight Watchers?  
I've been mentioning the opportunity to come and work for Weight Watchers for a couple of weeks.  We have a recruitment drive going on at the moment.  If you've applied in the past, and you didn't hear back, please return to the website and do it again.  We have added the position of recruitment specialist in our territory which will insure a smoother process.


I, as you know, work for the company as a full time equivalent employee.  But that's not the norm, lots of my colleagues work 2, 3 or 4 meetings (some meetings are back to back), the neat thing is that you get to decide how much time you want to do.  



There are 2 roles: receptionist and leader.   Each are unique and both require specific skills.  Both roles are crucial to the success of members.  Are you close to, or at, your goal weight, have you got a kind heart, a belief in the program and a few hours a week?  Why not take those and turn them into a few $ of pocket money?


We are about to begin a recruitment drive, if you want to get a jump on finding out more, this link will take you to the space on the Weight Watchers website where you can find more information and take the plunge.  Good Luck!  (And, P.S., please mention that I am your referrer - thanks).




AND Finally - another Confucius Say:
It does not matter how slowly you go as long as you do not stop.

Pulled Chicken BBQ Sandwiches

I love this classic recipe;  it is light in fat and high in protein and the BBQ sauce makes it taste decadent!  You're going to need a bit of time to cook the chicken.  The recipe serves 6 comfortably, but to make it stretch--I serve it in 8 buns and add shredded lettuce to the sandwich.

2 pounds raw, skinless, boneless chicken breast (about 3 breasts)
Seasoning: Salt, Pepper, 2 Bay leaves
1 lemon cut in half
1 cube chicken broth
1 C Kraft (or other brand) light BBQ sauce
8 light whole wheat hamburger buns
6 or 8 leaves Iceberg or Romaine lettuce

Place the chicken breasts, salt, pepper (I use 6 peppercorns - remember to fish them out afterwards), bay leaves, the lemon - rind and all - cut in half and the chicken cube into 2 pints of water and bring to a boil.  you'll see scum rising to the top as its coming to the boil, skim that off with a metal spoon and discard it.  Cook it at a simmer for a good 30-40 minutes till the chicken is very tender and begins to fall apart.  (By the way - don't throw the broth away afterwards, use it as a stock or broth for something else).

Remove the chicken with a slotted spoon or drain in a colander and place it on a chopping board.  Using a long tined fork, you're going to "pull" the chicken into coarse shreds - don't over work it or it'll turn to mush.  Place in a glass bowl and toss in the sauce to combine with the chicken.

It's as easy as that - serve it warm in the warmed buns with shredded lettuce for that crunch texture!

Serves 8
PPV - 6, or
Serves 6
PPV - 7

The entire bowl of mixture comes to 28 PPV without the bread 
6 servings of the mixture would be 5 PPV per serving, and
8 servings would be 4 PPV per serving.


Only one thing left to say....
GO PATS!