chicken-apple salad with raspberry vinaigrette

POINTS® Value 4
Servings 4
Preparation Time 20 min
Cooking Time 0 min
Level of Difficulty Easy

Ingredients

2 cup cooked chicken breast, shredded, (about four 3 oz. chicken breast halves)
1 medium apple(s), cored and diced
1/2 cup golden seedless raisins
2 medium stalk celery, chopped
1 1/2 Tbsp vinegar, raspberry
2 tsp olive oil
1/2 tsp ground coriander
1/4 tsp table salt
1/4 tsp black pepper, ground
4 cup romaine lettuce, shredded

Instructions
In a large bowl, mix chicken, apple, raisins and celery. Toss to combine.

In a small bowl, whisk together vinegar, oil, coriander, salt and pepper. Add dressing to chicken mixture and toss again to combine.

Arrange lettuce on 4 individual plates and top with chicken salad. Yields about 1 1/4 cups of chicken salad and 1 cup of lettuce per serving.

REC: Fettuccine Hungry Girlfredo

REC: Fettuccine Hungry Girlfredo!
(80.5 Calories, 3g Fat, 9 Carbs, 4g Protein, 4g Fiber = 1 Point!!!)

Ingredients:

1 Package Tofu Shirataki Fettuccine Shaped Tofu Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)

Rinse fettuccine noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste. Enjoy. Serves 1.

Fettuccine Hungry Girlfredo

Okay I have never eaten tofu before, but this is definitely worth a try for me!!

(80.5 Calories, 3g Fat, 9 Carbs, 4g Protein, 4g Fiber = 1 Point!!!)

Ingredients:

1 Package Tofu Shirataki Fettuccine Shaped Tofu Noodles
1/2 Wedge The Laughing Cow Light Cheese
1 teaspoon Fat Free Sour Cream
2 teaspoons Kraft Reduced Fat Parmesan Cheese
Salt & Pepper (if desired)

Rinse fettuccine noodles VERY well. Microwave them for one minute, then drain them and pat dry. Add cheeses and sour cream. Mix thoroughly. Microwave to help melt cheese further, and mix some more. Add salt and pepper to taste.
Enjoy.
Serves 1.

Come back and comment if you try it!!

Food advice for students ...

"Certain foods can also improve brain function and memory. www.iVillage.com has many easy recipes to incorporate simple everyday foods to improve your brain. Fish that are high in Omega-3 fatty acids, like salmon, are a great way to improve brain ability. Strawberries help to protect the brain from oxidative damage and stress any type of leafy green, specifically spinach and broccoli, are some of the best food in minimizing the slowing down of mental abilities, according to www.iVillage.com.

Whether it be eating a healthy meal, reviewing and organizing notes, or quizzing yourself on material you read; there are so many ways to help you improve your retention and perform better in class."

Spicy BBQ Meatballs (1 pt)

POINTS® Value 1
Servings 30
Preparation Time 20 min
Cooking Time 25 min
Level of Difficulty Easy

Ingredients
1 1/2 pound lean ground turkey
1 cup uncooked quick oats
2 medium egg white(s)
1 large onion(s), finely chopped
1 medium garlic clove(s), chopped
1/4 cup parsley, chopped
1 tsp dried oregano
1 1/2 tsp beef bouillon granules
1/2 tsp black pepper
1 1/4 cup barbecue sauce


Instructions

Preheat oven to 350ºF. Combine all ingredients, except barbecue sauce, in a medium-size bowl; mix well.

Coat a baking sheet with cooking spray. Shape meatball mixture into sixty 1-inch balls; place on baking sheet.

Bake at 350ºF until cooked through, about 25 minutes. Transfer meatballs to a chafing dish or crockpot to keep warm.

Meanwhile, heat barbecue sauce over medium-high heat until hot. Pour sauce over cooked meatballs, toss gently and serve. Yields 2 meatballs per serving.

Been very busy

I've been very busy lately. I plan on writing about our daily happenings of the past week and everything going on at my personal blog Wonder Wendy's World. But I have determined to start journaling again, so here I am.

Yesterday, Monday, October 25:

McDonalds Doublecheeseburger: 11 points
Medium fry: 7.5 points
pop secret popcorn, 94% fat free- whole, regular bag: 2 points
Hershey milk chocolate: 2 blocks: 3.5 points
TOTAL: 24 points; 2 points over

Today, Tuesday October 26:

nothing so far ;o)
but I am about to go have a bowl of oatmeal because it's cooooolllllddd!!
Weight Control Oatmeal: 2.5 pts

Learning a lot

I have learned these past couple of weeks that I am very much an emotional eater. I scored moderate a while back on this quiz: "are you an emotional overeater?", but since I started WW, I have learned that I am indeed an emotional eater, if not an overeater if I indulge myself. Last week our local fair was in town, so I maxed my points that day (I think, in all honesty, maybe not, really...). Then the following Thursday I skipped my meeting to go to our Ladies TableTop Fellowship, which was a potluck event. So I did not lose and I don't believe I gained in the past week.

But in the past two weeks I have discovered that we have a great amount of "old" debt that should be paid off, we have decided after 5 years of staying home that I will go back to work, and I have started the process of getting my GED. I have a LOT of stuff going on. Add to that a loved one of mine was diagnosed with a brain tumor last Friday, and know that I am craving fried foods like MAD. I'm not a big sweet eater. Oh I can eat sweets- don't get me wrong. But I thrive on fried, apparently, when stressed.

Also when stressed, I lack discipline. The Lord stressed this matter to me this weekend, so I am going to make strides to correct that about myself. I've learned that all of this is tied together, and the end result is I need a better way to manage my stress than what I have been doing. The thought of any more upcoming change in our lives though is so overwhleming for me. It's a catch 22, really.

So I must move forward.

Still lacking

I have a lot going on around here and am rather distracted. I need to start journaling my foods again, just because I feel more secure about my journey. I know I'm not going over my daily target, I'd just feel better, ya know?

How do you keep motivated to journal daily? (if you do..)

One week, no blogging

Well, almost a week, anyways! I have decided not to make myself feel guilty on this, just pick up the pieces and start over today, since this is my "new week". I am however going to physically write down my foods on my busy days. I know that will help.

Had good results at my meeting Thursday!!

PTL!!

I had a 2.4 lb loss over the past week!

Monday's meals

egg and cheese sandwich: 8 pts
Special K fruit and yogurt, 1 C / 1 C ff milk: 4.5 pts

Special K low carb, 1 C / 1 C ff milk: 4 pts

Black Bean Soup, 1.25 C : 2.5 pts

Nestle Double Fudge, sugar free pop- 1 pt

total: 20 pts

Soup ideas from FLYlady

Basic Veggie Soup
Serves 12

2 cans diced tomatoes -- undrained
1 large onion -- chopped
4 cloves garlic -- pressed
2 tablespoons olive oil -- divided
2 large carrots -- chopped
2 small celery stalks -- chopped
1 medium turnip -- chopped
2 cups green beans -- cut in 1" pieces
6 cups chicken broth (or vegetable broth)
1/4 head cabbage -- chopped
1/2 teaspoon thyme
salt and pepper to taste
2 small russet potatoes -- peeled and chopped

In a large soup pot, heat the one tablespoon of the olive oil overmedium high heat. Add the onion and cook till nearly translucent, nowadd the garlic. Don't let the garlic brown and saute another couple of minutes.

Add the rest of the chopped veggies, sauteing for just a minute or two; the extra tablespoon of olive oil is if you need it for the restof the veggies. Remeber--you're not cooking them-- just sauteing themfor the wonderful flavor this quick step will infuse in your soup.Add the thyme and salt and pepper while sauteing.

Now put the veggies in the crockpot, add the tomatoes and broth. Cook before serving, gently mash some of the potato chunks against the side of the crockpot to thicken the soup, give it a stir and serve.

Per serving: 88 Calories (kcal); 4g Total Fat; (35% calories fromfat); 5g Protein; 2g Dietary Fiber; 9g Carbohydrate; 0mg Cholesterol; 658mg Sodium

Food Exchanges: 0 Grain (Starch); 1/2 Lean Meat; 1 Vegetable; 0Fruit; 1/2 Fat; 0 Other Carbohydrates

SERVING SUGGESTIONS: Grilled cheese sandwiches on whole grain breadand a spinach salad.

Quick Fixes for Variations on the Basic Veggie Soup
Now remember, don't do these to the whole pot of soup! Just the little bit you pull out to fix yourself for lunch, etc. so that you can do all the Quick Fixes.

Quick Fix #1: Tex Mex Veggie Soup.
Add some (eyeball it--how much doyou want?) canned black beans (drained and rinsed), a little bit ofcumin and chopped cilantro. Top with some tortilla chips and cheese,or serve with a quesadilla.

Quick Fix #2: Tuscan Veggie Soup.
Add some (eyeball it again) canned cannellini (white kidney beans) or white beans (drained and rinse), alittle bit of Italian seasoning and some chopped kale. Cook tillheated through and the kale is tender.

Quick Fix #3: Minestrone Veggie Soup.
Add some cooked pasta, a littledried basil and top with a fresh grating of Parmesan cheese.

Quick Fix #4: Autumn Veggie Soup.
Add some diced acorn squash orbutternut squash, a handful of cooked brown rice, a sprinkling ofnutmeg and some chopped parsley.

Thanks Leanne!
http://flylady.net

Sunday's Thoughts

I've been trying to make heads or tails of the calorie issue. From what I have read, I should be eating at least 1500 calories a day, but according to my fitday journal reports, my average caloric intake for the past week is 1115. The way I see it, if I don't have my caloric intake gouging properly, none of my other nutritional goals will make sense. I am more than less hitting my daily target points goal of 22 points, so it makes no sense.

I asked at my meeting Thursday, and my leader said that one point, give or take, is 70-90 calories. So, if this is right, then according to my 22 points per day goal, my caloric intake would be 1540 - 1980, so really, that's about right!

I have always been a "light" eater, what I am wondering is, if I am indeed not taking in the calories my body needs, then the literature I have been reading is right- my metabolism has slowed down, and that is why I am putting on, and keeping, this weight. I am going to have to do more research into this issue until i find an answer that is reasonable for me. if WW is scientifically proven, which they are, I trust that, then there is an answer- I just have to find it. ....

Saturday's Meals

CFA: Chicken soup (3 pts)
CFA: 3 nuggets (2.5 pts)
Sweet Tea: (3 pts)

3 medium pieces pizza hut cheese pizza: 16 pts(!!)

total: 24.5 pts, over 2.5 pts

New week, flex balance= 35, minus 2.5 = New Flex Balance = 32.5 pts

Thursday's Meeting Results

Friday's Meals

Weight Control Oatmeal: 2.5 pts
1/4 world's finest chocolate bar: 1 pt

CFA Grilled Chicken Sandwich: 5 pts

CFA Spicy Chicken Wrap: 7.5 pts
small fry: 5.5 pts
total: 21.5 pts

Thursday's Meals

3 eggs and 4 pieces of bacon- 8 + 3 = 11 pts

1- 2/3 C black bean soup = 3.5 pts

Wendy's Large chili w/cheese: 8.5 pts
total: 24.5 pts, over 2.5 pts

flex balance= 30.5 - 2.5 = 28 pts, new flex balance = 28 pts

Thursday's Thoughts

I am very impressed with the new line of microwavable soups that have come out! For example, the Healthy Choice line, 14 oz servings:
Country Vegetable - 1 point
Chicken with Rice - 1.5 pts
Old Fashioned Chicken Noodle - 2 pts

Not to mention the flavorful canned varieties!
Chicken Tortilla Style Soup - 3 pts
Roasted Chicken with Garlic - 2 pts
Vegetable Beef - 2 pts

Campbells has a line of tasty microwavable soups out as well, the Campbell's Select line.
Italian Style Wedding Soup (delish!!)- 2 pts
Savory Lentil - 2 pts
Minestrone - 1 pt
Beef with Portabello Mushrooms and Rice Soup - 1.5 pts

Wednesday's meals

Weight Control Oatmeal, 1 serving (2.5 pts)
Wendy's small chili with cheese, 1 serving (4 pts)
Wendy's reduced fat creamy ranch dressing, 0.5 serving (.5 pt)
Wendy's Caesar side salad, 1 serving (1.5 pts)
Healthy Choice soup: Country Vegetable, 1 serving (1 pt, yes, that's right, ONE point!)
Orville R, mini bags smart pop popcorn, 1 serving (1.5 pts)
Total for the day: 11 points, minus 11 points

Add back to flex points = 11 points, new flex balance= 30.5

Tuesday's meals

CFA: Grilled Chicken Sandwich (Chick Fil A) (5 pts)
CFA: Chicken soup (3 pts)
Tea, leaf, presweetened with sugar (2.5)
Breakfast Bar: Speciak K Blueberry, 1 serving (1.5 pts)
Bread, white, 2 regular slice (2.5 pts)
Peanut butter, reduced fat, 2 tablespoon (4.5 pts)
Jelly, 2 tablespoon (2 pts)
Diet Delight Snack Mix, 0.25 cup (3 pts)
Grand Total = 24 points

Flex point balance = 21.5 - 2 = new flex point balance = 19.5

Monday's meals

1 piece pumpkin pie, actually, it was a cushaw squash pie, but this squash is so strikingly similar to pumpkin (but better) I'm gonna use the pumpkin's nutritional analysis:
(7.5 pts)

1 Special K Blueberry breakfast bar: (1.5 pts)

total so far: 9 points, 13 left

oops, I forgot that I had 2 eggs (5 pts) and 2 pieces of toast (2 pts) earlier in the morning. That was after we had decided to go ot Fazolis for dinner :( So I'll be going over again today. = 7 points

Fazolis Minstrone Soup (1.5 pts); 1 Cup spaghetti with marinara sauce (2 pts); 2 breadsticks (6 pts); caesar side salad (2 pts) 1/2 pk ff honey mustard dressing (.5 pt) = 12 points

Grand total for the day = 28 points (+6 pts)

Flex point balance = 27.5 - 6 = new flex point balance = 21.6