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Showing posts with label weight watchers. Show all posts
Showing posts with label weight watchers. Show all posts
21 February 2013

New Ways of Eating: What I Ate Thursday

What have I been eating since I wrote my lifestyle post? I thought you'd never ask!

Breakfast

Organic strawberries and two large Omega-3 organic cage-free eggs, scrambled. There were more strawberries, but they went straight from the cutting board to my mouth.

I love making scrambled eggs in the microwave! I just whisk the eggs with a splash of 1% milk until they're nice and fluffy, then pop them in the microwave for 45 seconds. Whisk them some more and then finish them off with another 45 seconds in the microwave.

Yoghurt for Breakfast/Snack/Dessert/Everything

6 oz cup of 0% Chobani with organic blueberries, crushed toasted hazelnuts, local honey, and flaxseed oil.

A sample's worth of Barlean's Blueberry-Pomegranate Total Omega Vegan Swirl 3-6-9 Supplement is shown in the photo, but I prefer plain flaxseed oil.

Snack Box

A work day's worth of snacks -- organic strawberries and blueberries, 4 oz Boar's Head "Ovengold" turkey breast, and 1 Weight Watchers reduced-fat Colby Jack cheese stick.

I stocked up on reduced fat cheese sticks when I was still trying to do Weight Watchers properly, but now that I'm doing my own wishy-washy version of the "Simply Filling" technique, I find I'm once again philosophically opposed to reduced-fat cheese. Better to eat very small amounts of really good full-fat cheese, imho. Unfortunately, I still have about a dozen sticks left and my thrifty self is hesitant to just bin them. Cannot. Waste. Food.

Salmon & Slaw

Wild-caught salmon, baked, and served on a slaw made of shredded Napa cabbage, chayote, carrots, cilantro, and a home-made honey-mustard dressing.

This was a fabulous lunch -- I ate it for three days running with no regrets. Chayote is something new (to me) I'm experimenting with for March's Eating the Alphabet Challenge. It's crisp and crunchy -- not unlike a slightly underripe pear.

Supper? Haven't been home for supper this week, so I've just been bringing extra large portions of lunch to work and splitting them.

Also drinking lots of water and white/green/herbal tea, taking vitamins and fish oil supplements, and generally trying to steer a course toward better health.
17 February 2013

Belated Lifestyle Changes

I know everyone else wrote their lifestyle posts at New Year's, but I'm a bit of a slowcoach. I've been mulling over certain ideas for a few weeks now and, as I write this, realize I have already implemented most of them, but I just had't been ready to codify them.
  • Chose healthy fats.
  • Eat more fruits and vegetables, grains and legumes.
  • Buy grass-fed and/or organic meats.
  • Buy wild caught fish of discoverable provenance.
  • Focus on local ingredients.
  • Drink more water.
  • Consume less caffeine.
It's nothing groundbreaking, really. And nothing I haven't tried before. Just eat more real foods, blahdyblahdyblah. But I want to give it a real go and make a success of these thar lifestyle choices, because I haven't felt "really" or even "very" good often lately and my skin is frequently aflame with unhappiness. So. There's that.

You might think this would mean a more rigorous adherence to Weight Watchers and you'd be right ... and wrong. Calculating Points+ for every recipe I make is not only time-consuming, but also just plain annoying. So, I've given up tracking Points+ and am trying the "Simply Filling" technique. This means I eat exclusively from the Power Foods list without counting the Points+ values of those foods. I determine portion sizes and there are no Points+ to track unless I eat foods not included on the Power Foods list. So, lots of the things I want to be eating and no math unless I eat chocolate cake. Or avocados. Or olives. Or plantains.

I don't completely agree with the Power Foods list -- avocados are way better than fat-free mayonnaise (imho), but I can eat as much fat-free mayo as I like. Fruit juice must be counted, but a six-pack-a-day of diet soda is okay. Plantains are calculable. A boatload of sugar-free gelatin is just fine.


What does this mean for Savory Tart? Probably not much. I'll still be here, flinging flour around the kitchen and talking about food, but there will be less talk about bacon and 2012's month of grilled cheese madness is unlikely to be repeated. And you may anticipate a decided uptick in semi-hysterical "OMG! I bought this reallyweirdfruit/vegetable and I don't know what to do with it!" posts.
15 January 2013

Eating The Alphabet 2013: A is for Acorn Squash & Apples

[So ... it's come to my attention 2013 The Eating the Alphabet Challenge doesn't start until February! Whoops! In my excitement, I really jumped the gun!]

Woo! It's the 2013 Eating the Alphabet Challenge! I really enjoyed last year's challenge and am chuffed it continues -- so many fruits, vegetables, legumes, and grains I haven't tried yet! So many excuses to go shopping at Whole Foods! Yeah!

For my first post, I've used acorn squash and apples. Apples aren't that exciting, but they go very well with winter squash, and winter squash is very exciting. I'm new to winter squash (except butternut, my squashy childhood BFF), but I'm trying to eat more of them as they're good for me (full of vitamins A and C and potassium) and whole ones are fairly inexpensive.

Making Curried Acorn Squash & Apple Soup

The root of this recipe can be found in Weight Watchers PointsPlus Fruits and Veggies A to Z: Get Passionate with Our 175 Delicious Recipes, but I changed it up a bit, because the original recipe lacked oomph. I think the mild sweetness of the squash is well complemented by the tart apple and sweet heat of the curry powder, but if you're not sure about curry, you might want to start with ½ tablespoon curry powder and work your way up from there.

This is an easy soup to make and it keeps well. It should freeze fine, too, if you can't eat it all now. (I've been eating mine for breakfast with crunchy toast slathered with cashew butter, because soup makes a great breakfast).

Curried Acorn Squash & Apple Soup

Curried Squash Soup with Apples & Leeks
Adapted from Weight Watchers PointsPlus Fruits and Veggies A to Z
Makes 6 cups. My math says 2 WWP+ per serving, but ymmv.

Ingredients
1 large acorn squash (23 oz puree)
1 large leek (4 oz sliced white and light green bits)
2 Granny Smith apples, cored, peeled and diced (11 oz apple cubes)
3½ cups organic low-sodium vegetable broth
1 Tbsp Penzeys Maharajah-style curry powder (a sweet curry blend)
Sea salt and fresh ground pepper, to taste

Instructions
Preheat oven to 400F°. Line a jelly roll pan with foil and spray with a little oil. Cut squash in half from stem to point and scoop out the seeds with a spoon. Place halves, cut side down, on prepared foil. Roast halves for about 50 minutes or until squash is easily pierced with a knife. Set squash aside until cool enough to handle.

Meanwhile, heat a French/Dutch oven or large saucepan and sauté leeks in a little broth until tender.

Scoop squash flesh from roasted halves and add to French oven with apples, broth, and curry powder. Cooking, stirring occasionally, for about 40 minutes or until apples start to break down. Remove pot from heat and let sit until cool enough to process.

Process soup with an immersion blender or whathaveyou until smooth. Season with salt and pepper to taste. If soup is too thick, add more broth.
Leeks can be sandy little buggers and you want to may sure yours are thoroughly cleaned before you cook them. I find the easiest thing to do is to give the leek a quick rinse to get any surface grit off then chop off the root and inedible dark green top and slice up the leek however I need it for cooking. Once it's all cut up, I rinse the pieces in a colander until I don't see any more grit. (Of course, the super-easy-and-lazy way is to buy bagged frozen sliced leeks, but they're hard to find).

07 January 2013

Menu Plan Monday: 7 January 2013


It's Menu Plan Monday, Weight Watchers style! Which basically means that I'm following Weight Watchers' "Week 1: First Steps" meal plan for lunches and suppers. Breakfasts and snacks do not follow the plan, because 1) I still have a shedload of Vitabun sandwiches in my freezer (they went on sale, again, so I had to buy them, again) so there's breakfast for the next millennium and 2) I ran a little mad with optimism while clicking about on Peapod and overbought fruit so every snack is fruit (plus reduced fat cheese and pretzel crisps or crackers, because I love me my crunchy, salty carbs).

I had two glasses of wine last week, which is a considerable improvement over the last two weeks in December where it felt like every day was a drinking day. It's not that I want to give up drinking ... it's just that I prefer to eat my points. Fried chicken trumps wine, even if wine is "better" for me.

Blah, blah, blah ... nobody cares. Well, my doctor cares, but not that much since (aside from the weight I regained over the past year *shakes fist at universe*) I am in fine health.

Menu!

Monday
Wild salmon fillet roasted with tomatoes and leeks over rice (brown for me and jasmine for The Husband) and tossed salad (plus garlicky steamed baby spinach for me).

Tuesday
Tuna bulgur salad (tuna, bulgur, baby spinach, bell pepper, cucumber, scallions, light balsamic vinaigrette) with kiwi, reduced fat cheddar stick, and pretzel crisps.

Wednesday
Boneless pork loin chops with whole wheat pasta in low-sodium tomato sauce and steamed green beans.

Thursday
Tuna pasta salad (tuna, whole wheat rotini, red cabbage, sugar snap peas, light balsamic vinaigrette) with kiwi, reduced fat cheddar stick, and nut thins.

Friday
Baked chicken breasts with tossed salad and baked potato (sweet for me and white for The Husband).

Saturday/Sunday
Weight Watchers chicken burgers on toasted white whole wheat rolls with fajita-style peppers and onions, low-fat shredded cheddar, and a tossed salad.
31 December 2012

Menu Plan Monday: 31 December

It's Menu Plan Monday, Holiday Regret Edition! Here I am optimistically posting a healthy and nutritious menu as if that will magically undo all the drinking, stress-snacking, and comfort-food-binging I've engaged in since the clocks shifted back.

Monday (New Year's Eve -- half day)
"Baked Lemon Caper Salmon" (use boneless steaks instead of fillet) with baked potatoes and roast asparagus.

Tuesday (New Year's Day -- off)
WW Best Darn Food Ever's "Chicken Pizzaiola With Torn Basil and Capers" with whole wheat spaghetti and tossed salad.

Wednesday
WW's "15-Minute Skillet Cassoulet" (halved but use the full amount of tomato paste, thyme, and garlic) with tossed salad.

Thursday (work)
BLTE salad -- chopped romaine, halved cherry tomatoes, chopped red onion, 1 hard-cooked egg, 1 serving low-fat blue cheese, 1 serving bacon pieces, drizzle red wine vinegar, olive oil, black pepper.

Friday (off)
WW Tastier Than Takeout's "Rosemary Chicken with Fresh Tomato and Balsamic Sauce" with steamed green beans and whole wheat pasta.

Saturday (work)
WW Tastier Than Takeout's"Spicy Tortellini and Roast Tomato Soup" with garlic ciabatta sticks and tossed salad.

Sunday
Homemade pizza (topped with mozzarella, Cabot Seriously Sharp, sweet corn, tuna, red onion) with tossed salad.
24 May 2011

Simple Seared Tuna

Made tuna steaks for supper Monday night. I would have preferred to cook them on our grill, but it's been raining for what feels like weeks now and grilling in the rain is just no fun. I used the recipe for "Seared Herbed Tuna" from Weight Watchers 4 Ingredient 10 Minute Recipes and we thought the steaks turned out quite deliciously -- so deliciously, in fact, that I wondered why I didn't cook tuna more often!

Monday Supper
(I know tuna is "supposed" to be served medium-rare, 
but we're not very brave and stick with a warm bright pink center).

Ingredients: wild caught tuna steaks (from freezer), Penzeys Parisian Bonnes Herbes (instead of Herbes de Provence), salt, black pepper, olive oil, lemon.

I had planned on serving these steaks with "Sauteed Green Beans and Cherry Tomatoes," but two stove top dishes just seemed beyond me considering how exhausted I was (three hours sleep, natch) so I microwaved green beans then tossed them with chopped jarred roasted peppers, lightly salted butter, and Penzeys Parisian Bonnes Herbes. The green beans came out really well and I will be making them this way again.
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