Saturday, October 17, 2009


Hi Everyone,

When it comes to being healthy what we feed our body makes all the difference in the world. The good health guidelines that Weight Watchers gives us helps us do just that, give our body the right combination of nutritious foods to keep us healthy. Let's look at what it takes to fulfill some of those guidelines. We will talk about the others next week.

Fruits and Vegetables:
The guideline: 5 servings daily
What counts: all fruits and vegetables
What's a serving: 1 cup is a serving for leafy greens, 1/2 cup for all others
Why they're important: rich sources of vitamins and minerals, including antioxidants, help reduce the risk of many diseases.

Milk products:
The guideline: 2 servings daily (3 if nursing, a teen, over 50 or weigh more than 250 pounds).
What counts and what's a serving: milk or calcium fortified soy milk (8 ounces each); lattes (12 ounces) or cappuccinos (16 ounces); Weight Watchers smoothies (1 packet); cottage cheese (2 cups); hard cheese (1-1/2 ounces) or ricotta (1/2 cup); and yogurt and pudding (both 1 cup).
Why they're important: Contains calcium but also protein, zinc, potassium, phosphorous, riboflavin and added vitamin D. Milk products can help strengthen bones and protect against colon cancer and high blood pressure.

Lean Protein:
The guideline: 1-2 servings per day
What counts: lean meats, skinless poultry, fish, beans, soy products and lentils.
What's a serving: 1-2 oz lean meats, poultry, or fish; 1 egg; 1/2 cup legumes (dried beans, peas or lentils)
Why it's important: Provides essential amino acids Needed to repair and build body tissue.

Whole Grains:
The guideline: Choose whenever possible.
What counts: Whole grain cereal, breads, pasta, rice or grains.
What's a serving: Check the A-Z food list in the Pocket Guide for individual foods, but for many the serving size is 1 cup cooked.
Why they are important: Packed with nutrients, including fiber.

At the meeting this week we will discuss foods that will fulfill each of these guidelines and ways to make sure we include each guideline every day. Bring us your ideas!!!

See you at the meeting.

makes 4 servings - points value 3

2 teaspoons olive oil
2 onions, chopped
1 carrot, chopped
1 celery stalk, sliced
3/4 pound skinless boneless chicken breasts, trimmed of fat and cut into strips
1 (14 1/2 ounce) can crushed tomatoes
1 tablespoon chopped fresh basil or 1 tsp dried
1/2 tsp salt
1/4 tsp fresh ground pepper

Heat the oil in a large nonstick skillet over medium-high heat. Add the onions, carrot, and celery; cook, stirring occasionally, until softened, about 10 minutes. Add the chicken and cook, stirring occasionally, until opaque about 5 minutes. Stir in the tomatoes, basil, salt and pepper. Reduce the heat and simmer, stirring occasionally, until the flavors are blended and the chicken is cooked through about 10 minutes.

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