16 Diet Tips– 1 Month with Weight Watchers

These are some tips that I have for those sexy mamas who are looking to lose a little weight, be healthier, etc. I am doing Weight Watchers and loving it. After I got over the initial inner scream of, “AHHHH!!! Weight Watchers!!! I AM my MOM!” it has been really working for me. My tips may be “no-brainers” but they are things that I wasn’t always doing, even though I knew they were good for my health and happiness. Here goes:

1.) 1

Have your own food space. We all know that “diet” or healthy food is not cheap. If I didn’t have my own little cubby for such delights as “Pastry Crisps,” I might find them all gone within a day. (The only evidence? Six wrappers in my oh-so-skinny husband’s nightstand.) My family knows that the food up there is just for me.

2.) 2

If you want one thing (and you know it is not low-fat or very healthy for you) then do some research and try to find an alternative. Ever since I started Weight Watchers I have been craving peanut butter like crazy. I did a little Google search for “peanut butter healthier alternative” and I discovered my new boo, PB2. I can get it at a local store, or you can buy it online.

3.) 3

This can be my real diet trap. I work 2 mornings and 2 evenings each week out of the house. (I also teach high school classes online and make art in my home.) I used to always be too tired to cook or too busy to plan. The employees of the Taco Bell down the street knew us and that’s not a good sign. Now I am in a weekly menu routine. I spend the weekend doing “research” on Pinterest.com, etc. and figure out what I will serve each night/lunch if applicable. Then I print out the recipes and put them in the composition notebook in the photo. When I go to the store I ONLY buy the items on my list. It can be difficult to stick to, but my waistline and pocketbook are both feeling a lot better!

4.) 4

When I go to the store I like to come home and do some prep work right away to make it easier on me later in the week. I always have fresh onions, peppers, and other vegetables that I use a lot in my cooking already chopped and in airtight containers in the fridge. It cuts down on my cooking time, and my stress, when I need it most.

5.) 5

It seems like a no-brainer, but always measure your ingredients. I come from a long line of “a pinch of this” and “a dollop of that.” When I started measuring ingredients more carefully I realized that I was eating a lot more oils, fats, etc. than I thought.

6.) 6

This is another hard one for me. I am a soda-holic. In my prime I was doing about a 6 pack of Big Red or Pepsi… a day. That was when I was young and skinny, and now it would make me look like Mr. Blimpie. However, after I stopped drinking so much soda I didn’t start drinking a lot of anything else. Now that I am drinking tons of water every day it makes me feel a lot better and more refreshed. I enjoy adding Crystal Light Energy packets in to give it some kick. I would suggest getting a water bottle you love and just becoming attached to the hip with it. You will see a difference in how you feel/weight loss.

7.) 7

Always eat your breakfast. Studies show that it can help with weight control and improve your performance. (http://www.webmd.com/diet/features/many-benefits-breakfast) Plus, when you eat breakfast, chances are you won’t be a Debbier Downer or Grumpy Greta. I like to have the “Spiru-Tein Blueberries and Cream High protein Energy Meal” with a cup of almond/soy milk in the blender. Total, it is 4 WW+ points.

8.) 8

Pre-package your snacks. So many snack foods come in a big box. When you’re hungry you want to EAT! (Ain’t nobody got time for counting out 36 veggie straws!) I like to package different snacks in ziplock baggies and write on the bag what the WW points+ value is. It makes it easy to keep track of and avoid overeating.

9.) 9

I have an almost 3-year-old and almost 1-year-old. I know that their desires for candy, cookies, and junk food will only increase exponentially over time. I want them to eat a healthy, mostly organic diet. However, I want them to have some “treats” and fun foods too. So I buy one food they really want, let them have it occasionally, and put it up high in the cabinet. Then I am not tempted to eat some, because it is a hassle to get down and not in my direct vision line.

10.) 91

Eggs are your friend. They really are… or rather egg whites. You can have one egg white for 0… read that 0… WW Points+ I love to have one with my breakfast. It gives you some protein and it is more heart healthy. Lauren doesn’t like eggs… read: wishes they would go to Siberia and never come back, but maybe I will eventually change her mind. (Somewhere, she is scoffing.)

11.)92

Compare your foods! I bought these both at the same time and thought they were probably about the same, nutritionally. Nope. One was fat free and the other was 12 g of fat per serving. After I looked at them in the kitchen I handed my husband the “Lemon and Chive” and said it was his.

12.) 93

Try to combine something that you don’t find tasty with something that you do. (Or with something that masks the untasty flavor.) I have been taking this Nopalina Fiber supplement and they recommend that you mix it with water. It never mixes well and then I have to gulp down a mouthful of wet and soggy fiber. I started mixing it with my morning yogurt and I love it!

13.) 94

Try something new. You never know, you might enjoy it! I like both of these with fat-free saltines for a mid-afternoon snack.

14.) 95

Buy what you eat the most, and what you have space for in your kitchen, in bulk! We eat fish and chicken the most. I can go to Sam’s Club and buy a package of chicken that will last us for 1 week+ for $10. I can get 10 tilapia filets there for about the same price. This is really beneficial for some night when your plans have changed. If you have foods, meats, veggies, etc in the house you can whip something together.

15.)96

Fresh fruits and vegetables are always better for you. You know exactly what you are eating and you don’t lose nutrients in the flash freeze or canning processes. (http://www.fitday.com/fitness-articles/nutrition/vitamins-minerals/vitamins-in-veggies-fresh-vs-canned-vs-frozen.html)

16.) 97

This last tip is silly, but it is still true! I use the same table spoon measure about 6 times a day. I am always washing, drying, or looking for it. Get a few. ūüôā

Any additional ideas or tips? Comment away!

–Katie

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5 Ingredient Terrific Tilapia! (4 Points)

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This recipe is sinfully simple! With 5 ingredients (4 if you don’t like black olives) you can make an amazing dinner that it sure to be a big hit. As part of my Weight Watchers program, I am always trying new fish recipes. I love tilapia because of its not “so-fishy” taste. This dish can be prepped, baked, and done in 30 minutes flat.

Ingredients:
-4  pieces of frozen or fresh Tilapia
-1/2 cup of fat free Italian salad dressing
– 1 can of Rotel
-1/2 cup of reduced fat Parmesan cheese
-sliced black olives

Preheat oven to 450 degrees. Put fish in a glass baking dish and top with Italian dressing. Bake for 25 minutes, then top with tomatoes,Parmesan cheese, and black olives. Bake for 5 minutes or until fish is done.

This recipe is about 240 calories per serving or 4 Weight Watchers Points plus per serving. I pair it with a vegetable and a little rice. Mmm!

 

—Katie

Easy Ass Santa Fe Crock Pot Chicken (4 Points)

On Tuesdays and Thursdays I work in the morning and at night. This recipe is a godsend! Just prepare the night before, turn it on when you wake up, and it will happily simmer away all day. The chicken is so tender and delicious and the flavors are rich and filling. Rice is extra points, but at 4 points for a cup of the chicken– who cares!?

INGREDIENTS

 

INSTRUCTIONS

  1. Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot.
  2. Season chicken breast with salt and lay on top.
  3. Cook on low for 10 hours or on high for 6 hours.
  4. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra pts)

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–Katie

Sesame Chicken (5 points)

Normally we eat Chinese takeout on Friday nights… but now that I have discovered a 4 point WW recipe for sesame chicken… no mas! When I made this chicken my husband loved it so much that there were no leftovers.

I am doing Weight Watchers so I paired this with steamed veggies for myself (no points!) and made rice for my husband.

ALTERATIONS TO RECIPE: I didn’t feel like buying two types of sesame seeds so I just went with the white sesame seeds. Also, next time I will add a little more garlic… it was a very faint taste.

Weight Watchers Sesame Chicken
Points: 5 Weight Watchers Points plus
Servings: 5
Serving Size: 1/5 recipe (about 6 oz chicken)
Nutritional Info: 180.1 calories, 6.5g of fat, 2.1g carbohydrates, .4g dietary fiber, 28.2g of protein

Ingredients

  • 1.5 pounds boneless, skinless chicken breasts, cut into pieces
  • 1/4 tsp salt
  • 1/4 tsp pepper
  • 1 tbsp whole wheat flour flour
  • 1 tbsp toasted sesame oil
  • .5 tablespoon olive oil
  • 2 garlic cloves, minced
  • 1 tbsp low-sodium soy sauce
  • 1 tbsp brown sugar
  • 1 tbsp white vinegar
  • 1/2 cup low-sodium chicken stock
  • 1 tbsp sesame seeds
  • 1 tbsp black sesame seeds

Instructions

  1. Preheat the oven to 400 degrees.
  2. In a small bowl, whisk the chicken stock, brown sugar, sesame oil, garlic, soy sauce, and white vinegar together. Set aside.
  3. In another bowl, toss the chicken with salt, pepper, and flour.
  4. In a large pan (make sure it’s oven safe) heat the olive oil over medium heat. Once hot, add the chicken in one layer. Cook for three minutes on one side until seared and then flip and cook for another three minutes on the other side.
  5. Turn off the heat and pour the chicken stock mixture over the chicken, stirring to combine.
  6. Place the entire pan in the oven and cook for 20 minutes. Then toss the chicken with sesame seeds and serve.

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–Katie