Eating Out

Hello, Weight Watchers! Did you go home from last week’s Q&A session with some answers and helpful tips to stay on-plan this week? We spent some time talking about the Core plan, and parts of it than can be incorporated into either plan to expand your food repertoire and help you listen to your body’s hunger signals.

Halloween Treats (or Tricks?)

(For most accurate information, always check the nutrition label)

1000 Grand, 2 mini bars = 4 ½ points

3 Musketeers Bar, 1, (60.4g) = 6 points

3 Musketeers Bar (fun size), 1, (15 g) = 1 point

3 Musketeers Bar, miniatures, 7 pieces = 4 points

ANDES Crème de Menthe Thin Mint, 8 pieces = 5 ½ points

Animal Crackers, 11 crackers = 3 points

Almond Joy, 2 snack size bars = 4 points

Atomic Fireballs, Each = 1 point

Baby Ruth, 2 fun size bars = 4 points

Bit-O-Honey, 6 pieces = 4 points

Blow Pops, Each = 1.5 points

Bubble Gum, super, 2 pieces = 1 point

Butterfinger, 2 fun size bars = 4 points

Candy Corn, 1 oz = 2 points

Caramels, 1 oz = 2 points

Caramel Apple Pop, 1 pop = 1 points

Caramello, 2 snack-size bars = 4 points

Charm's Blow Pop, 1 pop = 1 point

Gummi Bears 1 package (40g) = 2 points

Hershey kisses or hugs, 3 candies = 2 points

Hershey miniatures, 1 piece = 1 point

Hershey's Sweet Escapes, all kinds = 2 points

Hershey's TasteTations 3 candies = 1 point

Heath Bar, 5 snack-size bars = 6 points

Hershey's Bar (plain), 2 snack-size bars = 5 points

Hershey's (almonds), 2 snack-size bars = 5 points

Hot Tamales, Each snack box = 1 point

Jolly Rancher, 3 pieces = 1 point

Jolly Rancher Mini Stix, Each = 1 point

Jujubes 1 box (42g) = 3 points

Junior Mints 16 pieces = 3 points

Kellogg's Rice Krispies Treats 1 bar = 2 points

Kit Kat wafer bar (4 pieces) = 5 points

Kit Kat mini, 1 piece = 2 points

Lemonheads, Each box = 2 points

Life Saver Five Flavor Hard Candy, 4 = 1.5

Life Saver Gummi Savers, 10 pieces = 3 points

Life Saver Pops, 1 pop = 1 point

M & M's, plain, 1 bag (47.9g) = 5 points

M & M's, plain or peanut, fun size (20.9g) = 2 points

Milk Duds (7 pieces) = 2 points

Mary Jane Peanut Butter Kisses, 6 pieces = 3.5 points

Mike & Ikes, Each snack pkg = 1 point

Milk Duds, 4 fun size boxes = 4 points

Milky Way, 2 fun size bars = 4 points

Milky Way Lite, minis, 5 pieces = 3 points

Milky Way Lite, regular bar = 3.5 points

Mounds, 2 snack size bars = 4 points

Necco Wafers, Each roll = 1 point

Nerds, Each box = 1 point

Nestle Baby Ruth 1 fun size = 3 points

Nestle Butterfinger 1 fun size = 2 points

Nestle Crunch 2 fun sizes = 2.5 points

Nestle Mini Chewy SweeTarts 23 pieces = 1 points

Now & Later, 3 mini bars = 3 points

Pom Poms, 2 small boxes = 3 points

Reese's peanut butter cup 1 pkg (1.44 oz.) = 4 points

Reese's Peanut Butter Cup 1 piece = 2.5 points

Reese's Miniature Peanut Butter Cups, 5 pieces = 5 points

Reese's pieces 1 pouch (0.7 oz) = 2 points

Rolo caramels, 3 pieces = 2 points

Skittles fun size (2 bags, 40g) = 3 points

Smarties, 3 rolls = 1 point

Snickers Bar,1 (58.7g) = 7 points

Snickers, 2 fun size bars = 4 points

Snickers miniature = 1 point

Spree Candies, 8 pieces = 1 point

Starburst, 3 fun size pkgs = 4

Starburst Fruit Chews, 8 chews = 3.5 points

Sugar Babies, 30 (44g) = 4 points

Sugar Daddy, large pop = 3 points (small=1)

Sweet Tarts, 2 rolls = 1 point

Twizzlers 1 = 1 point

Tootsie Roll, 6 regular = 3 points

Tootsie Roll, Tootsie pop = 1 point

Twix, 1 (28.9g) = 3 points

Twix, (mini size) Each = 1 point

Twix, Each snack size bar = 2 points

Twizzlers Pull-n-Peel Cherry Candy, 3 pieces = 2.5 points

Twizzlers Strawbery Twists, 4 twists = 2.5 points

Werther's Original, 3 pieces = 1 point

Whoppers Malted Milk Balls, 2 snack size pouches = 5 points

Wonka Nerds Gumballs, Each = 1 point

Wonka Shock Tarts Gumball, Each 1

York Bites Candy 15 pieces = 3 points

York Peppermint Patties, 1 package (42g) = 3

NAVIGATING THE GROCERY STORE

Do you shop with a list? People who write grocery lists make the healthiest food choices and avoid impulse buys. Don't buy problem foods that will call your name from the cupboard. Leave them and their calories on the grocery store shelf. Shop the perimeter of the store first. Fill your cart with foods low in calories and brimming with nutrients, such as fresh vegetables and fruits, nonfat dairy foods, lean meats, and whole-grain bakery goods without a lot of added fat and sugar. If possible, choose a checkout line that doesn't have candy or snack displays. Small shopping trip? Carry a basket rather than pushing a cart. It uses more muscle, burns more calories, and limits the room you have for impulse buys!

FRUTIE EXTRAVAGANZA

Now is a great time to try Fruities – buy two get one free. You can mix and match flavors to create your own “variety pack.” Sale ends October 20!

ARTICLES OF NOTE

· Eating Out

· The Dieter’s Guide to Eating Out

· 8 Ways to Eat Out and Lose Weight

· A Partner Makes it Easier

Members constantly tell us they need to know how to eat out while losing weight. This week, we’ll network in the meeting explore how to be successful in several types of restaurants and other environments where we eat food that’s prepared away from home. This meeting will help us discover appealing meals that won’t “break the POINTS bank,” or stray too far from the Core food list.

Have a great week, everyone!

Cyndi

When you reach the end of your rope, tie a knot in it and hang on.

~Thomas Jefferson

This cold turn in the weather puts me in the mood for some more savory soups and stews. This is also a perfect time to incorporate a few Core recipes – there are MANY Core soups!

Quick Pea Soup with Potatoes and Ham

From My TurnAround Program Cookbook

Servings: 6 – 1 1/3 cup servings

POINTS: 3

Core

16 oz bag frozen peas, thawed

14.5 oz can chicken broth (reduced sodium if desired) + enough water to equal three cups liquid

14.5 oz can sliced potatoes, rinsed and drained

14.5 oz can sliced carrots, rinsed and drained

¾ pound lean ham (reduced sodium if desired), diced

Freshly-ground pepper, to taste

Puree the peas and 1 ½ c of the broth mixture in a blender; transfer to a large saucepan.

Stir in the remaining broth mixture, potatoes, carrots, and ham. Bring to a boil. Reduce the heat and simmer until the flavors are blended, about five min. Serve with pepper.

Smoky and Creamy Corn Soup

From My TurnAround Program Cookbook

Servings: 4 – 1 1/2 cup servings

POINTS: 3

Core

2 t olive oil

1 onion, chopped

1 red bell pepper, seeded and coarsely chopped

1 celery stalk, coarsely chopped

16 oz bag frozen roasted corn kernels

4 c vegetable broth

½ t chipotle chili powder

Heat the oil in a large nonstick skillet over med-high heat. Add the onion, bell pepper, and celery. Cook, stirring frequently, until lightly browned (about eight min).

Add the corn, one c broth, and the chili powder. Bring to a boil. Reduce the heat and simmer, covered, until the vegetables are softened (about five min). Pour the mixture in small bathes into a blender or food processor and puree.

Return the mixture to the pan. Add the remaining broth and cook, stirring occasionally, until heated through (about 10 min).