Cheat Sheet Mondays: Surviving the Parties!

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat. Some Monday's I may add healthy recipes.

This Sunday is the 4th of July, which means parties, parties, parties.

For those who are living the healthy life, these parties can be daunting. Seeing the tables and tables of yummy food always makes my mouth water with possibilities. At least that was the old me.

The new me looks at these tables as an obstacle course. To run past, to take a little dip, or to pile high.

*This information is what I have learned with Weight Watchers. Click the link above to learn more about the program.*

Foods I run past: Anything fried, desserts (ok not all desserts... I let myself have 1), or anything I know runs high in calories and fat (heavy in sauce or high fat ingredients).

Foods I let myself take a little dip in: Pasta salads (they are my favorite), dips and chips, meats.

* Little dips mean little servings*

Foods I pile high: Veggies and fruit galore. These are the foods that are going to fill you up. Fruits do have points with Weight Watchers, but fruit is healthy so I don't care if I spend them on fruit. Fruit is a healthy option.

*Word of advice: eat your fruits and veggies first. You will be surprised how full you will feel.*

This is my survival guide that I try to use at parties. Sometime my self control hitches a ride elsewhere when I see food. Sometimes I just take small servings of everything so I can have all the different tastes.

My utlra-tip? Bring something you made that you know you can eat. That way you know there is something "safe" to eat.

Cheat Sheet Mondays

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat. Some Monday's I may add healthy recipes.


I am usually a SAHM, but do substitute teach when requested. A couple months ago I signed up to work for 6 days. It was my first time working while on Weight Watchers.

I wanted to make sure I had enough fuel to get me through my day. If my breakfast is a good and healthy one, the rest of the day will follow suit. I researched all kinds of make ahead recipes so I could just heat up something when I got to work. (I am not an early eater)

I found this breakfast casserole through my Spark Recipe Application on my phone. It was quick and easy to make and so yummy to eat. I paired this with a banana.

Breakfast Casserole

Ingredients:

1 LB of frozen shredded potatoes, thawed
4 oz. of turkey sausage, cook and crumbled
1 C sliced mushrooms
1/2 C shredded cheddar cheese (I used reduced fat)
1 C Egg Beaters Egg Substitute
1/8 tsp Salt, or to taste
1/8 tsp black pepper, or to taste
1/8 C of red pepper, finely chopped
2 Tbsp onions, finely chopped

Directions

1. Preheat oven to 350 degrees F. Coat a casserole dish with cooking spray. Spread potatoes around the bottom and press up the sides. Place in oven and cook for 10 minutes.

2. Meanwhile, mix egg substitute, salt, and pepper together.

3. Remove potatoes from oven and press potatoes down firmly with a spoon so they are spread out and cover the bottom and sides of the dish. Sprinkle the sausage, red pepper, cheese, mushroom, and onion in the bottom of the dish. Pour the egg mixture over it.

4. Return the dish to the oven and cook until potatoes are crisp and golden and the egg mixture is set, about 25 to 30 minutes. Remove from oven and let sit about 5 minutes before serving.

Number of servings: 6

Nutritional facts:

Calories: 154
Total fat: 6g (less when using reduced fat cheese)
Dietary Fiber: 1

Cheat Sheet Monday!

Summer is just around the corner and this is the time for some vibrant colored food. Best yet will be those dishes, whether main or side dishes, that are no cook recipes.

Here are a couple that I absolutely love and will be making a lot this summer!

Broccoli Slaw

(From Trader Joe’s)

1 12 oz package broccoli slaw

¼ cup raisins or cranberries

¼ cup walnuts or almonds

1 cup diced apples

½ cup of your favorite dressing. ( I used fat-free sun-dried tomato dressing. You can use up to 1 cup of dressing if you prefer more dressing.)

In a medium-sized bowl, combine dry ingredients. Add dressing and mix thoroughly.

Serving size 1 1/4 cup.

Serves 4

* I usually use this as a side dish and eat 1/2 a cup. In WW land that is a 1 point side. I get this 1 point though with using the fat free dressing above. Different dressing yields different points. *

Black Bean, Avocado, Tomato Salad

(From WW Hit The Spot cookbook)

1 (151/2 oz) can black beans, rinsed and drained

1 cup frozen corn kernels, thawed

12 grape tomatoes, halved

½ Hass avocado, halved, pitted, peeled, and cut into ½-inch pieces

2 tbsp lime juice

2 tsp olive oil

¼ tsp salt

2 tbsp chopped fresh cilantro

1 jalapeno pepper, seeded and minced (optional)

Toss together in a serving bowl.

Serving size ¾ cup.

Serves 4

*The 3/4 cup is about 1.5 points. I am sensitive to all things spicy so the jalapeno is omitted and still tastes yummy*

*** If you are a fellow WW always check point values yourself. These points are what I have figured out. ***

Cheat Sheet Mondays!

Today's Cheat Sheet Monday's will be 3 different, yet quick ideas for lunch. For lunch I try to include one veggie and one fruit. That way I can get my 5 servings of fruit and vegetables a day.

• Fat Free Hot Dog: (I prefer Ball Park, because they do taste pretty good). They are about 50 calories each and in WW land a fat free hot dog is 1 point. Pair it with a low calorie bread or bun and a bit of condiment, and you are all set!

• Sandwhich: For bread I use either a low calorie whole grain bread, or sandwich thin (they are extremly yummy... Here is what they look like --> Click). For lunch meat I use a lean meat. I prefer turkey, because they are low in fat and in WW land 0 points for one slice. I top this with Kraft 2% skim milk American cheese, tomato, lettuce, and a bit of avocado. I don't use mayo, because honestly not a big mayo fan. You can always use some hummus (new thing I have tried), or even some fat free Thousand Island. If you love mayo, just use some fat free mayo, or use the minimum that will give a bit of the taste.

• Veggie wrap/burrito: I have always been one on the search for a low calorie tortilla that was a nice size and tastes yummy. Smart and Delicious makes just that. A nice big tortilla for 100 calories. I am on a black bean kick, so I will heat up a 1/3 cup of black beans. Don't like black beans? Try some fat free refried beans. Once I heat up my tortilla and black beans the "hard work" is over. What I love to fill my wrap/burrito up with is about a pinch of shredded, low fat cheddar cheese (can use whatever kind you prefer, but I would stick with low fat), 1-2 tbsp of salsa (make sure fat free... I have heard there is non fat free out there), lettuce (which I pile as much as my tortilla will let me), and some avocado (just a bit, because even though it is a healthy fat, must be used in moderation). This wrap/burrito is high in fiber and filling foods, and paired with a fruit is a nice filling lunch!

Remember to add some fruit, like an apple, orange (I love the cutie oranges, because they are easy to peel), strawberries, berries, etc.

If I don't have a veggie that goes with the main attraction of my lunch I will add some baby carrots, a small side salad with fat free dressing, or some jicama. You can always add whatever veggie you prefer.

Cheat Sheet Mondays

Today's Cheat Sheet Monday is titled "Add some Pizazz to Oatmeal."

I know what your thinking when you hear oatmeal *yuck*. I was the same way. I thought it tasted like cardboard cereals that you know are healthy, but taste gross. And don't get me started on the flavored packs of oatmeal... that just made it worse!

Now plain oatmeal still is *yuck* to me. I need some pizazz, some flavor.

Why am I focusing on oatmeal?

To me I get a lot more food compared to cereals, or even an egg and whole grain toast. Plus it makes me full. I love feeling full after eating and know that I didn't just gorge myself on unhealthy foods. Feeling full without the guilt is just that much better!

Ways to "pizazz that oatmeal" (I use a canister of rolled oats: 1 cup of boiling water for 1/2 cup of oats = 1 cup of oatmeal)

Add 2 tsp of vanilla extract

1 tbsp of thinly sliced almonds

A few shakes of cinnamon

a handful of raisins

My favorite:

2 tsp of reduced fat peanut butter

1/2 of a banana sliced

Some like to add a little bit of milk to make it creamier.

Some add other fruits like any kind of berries, or even apples.

For those WW die-hards like me at most these bowls of oatmeal equal 3.5 points.

Cheat Sheet Mondays

I know I know I have been slacking in the blogging department. The last few weeks I suffered from writer's block, and then spring break with the chicks. Trying to get back on track here and what better way than to start with a post on food!

Today's Cheat Sheet Monday is a dessert idea. I guess I like to write about tricks that involve dessert, because I always always need to end mine with a treat!

This was an idea given by my mom so I thought I would share.

You will need...

I used reduced fat graham crackers... even low fat/reduced fat cinnamon would work. I take a whole cracker and crush it into tiny crumbs. This goes at the bottom of the bowl.

I take one pudding snack. I prefer sugar free, but fat free works as well. I scoop out the pudding of one and put that on top of the graham crackers.

I am a whipped topping feign and put this on any dessert I can think of. In WW land this is 0 points for 2 tablespoons. I put that serving on top of the pudding.

This snack is low in calories and in fat. For me this is a 2 point snack and perfect for the end of my day!

Cheat Sheet Mondays

Today's installment is not a food, but more of a tip or trick I learned.

Eating out is SO hard for me. I am determined to do my best and not indulge in the foods that are my comfort. No I am not depriving myself just taking the healthier route, but with the same taste.

I know I should live a little right? I would but it is so easy to gain back that 5 pounds and a lot harder to get them back off.

Here are a couple things I have implemented that was told to me. Well 2 words.

PLAN AHEAD!

Am I always successful? Of course not!

Usually you know where you are eating before hand and that can be used to your advantage.

Many restaurants have nutritional facts online and some let you virtually build your meal.

If I can I will figure out what I am eating before I go. This way I don't have to look at the menu.

I know I sound crazy, but that darn menu always draws me in.

Remember that veggies are not always low in calories. Some restaurants saute them in butter before they use them.

If you can't do it online ask them for the nutritional facts. Usually it is a separate menu.

If they don't have any then stay safe with the food you know and make sure to say no butter when they cook.

Oh and next time your out look at the calories in a salad. It will surprise you! Really it will!

Cheat Sheet Mondays

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat. Some Monday's I may add healthy recipes.

Today's trick is for the sweet tooth in all of us. I love ending my day with a treat, but we all know those treats can be very high in calories and fat. Fret not because there are tricks out there, so you can get that treat without the guilt. Better yet they taste just as good as well!

One of my tricks is...I know what you are thinking, "Fat free ice cream always tastes fat free." This one I can honestly say does not! It is oh so yummy in all it's chocolate glory!

This yummy dessert is only 90 calories, fat free (of course) and has 4 grams of dietary fiber and you get half a cup. You can also had 2 tbsp of whipped topping and have a little yummy sundae!

Eating healthy doesn't mean to deprive yourself of the goodies. The trick is to indulge, but with the healthier alternatives! Hope this helps!

Cheat Sheet Monday!

In order to loose this extra padding my oh so wonderful chick 3 has blessed me with I am doing all I can to eat healthy and exercise. I have found old habits die hard and the only way to get through is to cut corners. By following the Weight Watchers plan and researching healthy alternatives I am able to get through this without feeling restricted.

Mondays I will post my cheats or healthy alternatives to those foods I can't live without. I will also add those foods I found that are great tasting but low in calories and fat.

Today's cheat is something I found out about at a WW (Weight Watcher's) meeting.

When I have a hankering for a burger we do turkey burgers. The problem with this is the bun. I love a good hamburger bun, but lets face it non whole grain bread is killer. You have to take to account each slice and not just the bun itself. I am so happy to have found an alternative.

This alternative is OroWeat Sandwich Thins. They are 100 calories, have 1 gram of fat, and 5 grams of dietary fiber. Best of all this is for 1 WHOLE BUN. In WW land this equals 1 point.

I truly was hesitant about this because I am a girl that LOVES carbs and that sesame seed bun just makes my mouth water. I now prefer this over actual bread and will eat them with sandwiches as well.

Tune in next week for another Cheat Sheet Monday!