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PERSISTENCEMIMI Posts: 11,229
12/7/13 6:12 P

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ttt

I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

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PERSISTENCEMIMI Posts: 11,229
6/5/12 5:24 P

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I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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PERSISTENCEMIMI Posts: 11,229
9/24/11 9:31 P

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1972 WW Exchange program


www.dwlz.com/WWinfo/old1972ww.html

I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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PERSISTENCEMIMI Posts: 11,229
5/16/11 8:54 P

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Thank you Teresa (HUNGRYWOMAN2) for posting the recipe

With sugar issues, it is necessary to add extra carbs and ensure I have something with me in case of a sudden sugar drop. Here is something I found courtesy of Diabetic Living Every Day Cooking.

This recipe makes 24 bars. Per bar: 126 cal, 3 grms tot. fat(0 sat) 30 mg sodium, 24 carbs, 1g
fiber, 2 gms pro. ( Exchanges 1 fruit, .5 starch, .5 fat, 1.5 carb choices)

Nonstick cooking spray.
1 cup quick-cooking oats
1/2 cup all-purpose flour
1/2 cup nugget wheat and barley cereal ( such as Grape Nuts)
1/2 teaspoons ground ginger
1 egg beaten
1/2 cup unsweetened applesauce
3 Tablespoons packed brown sugar
3 Tablespoons honey
2 Tablespoons cooking oil
2 7-ounce packages mixed dried fruit bits
1/4 cup sunflower seeds
1/4 cup chopped walnuts

1. Preheat oven to 325 degrees
2.,Line an 8x8x2 inch baking pan with foil. Coat foil with cooking spray. Set pan aside.
3. In a large bowl combine oats, flour, cereal and ginger. Add egg, applesauce, brown sugar, honey, oil; mix well. Stir in fruit bits, sunflower seeds, and walnuts, Press mixture evenly into pre-pared pan.
4. Bake for 30-35 minutes or until lightly browned around the edges. Cool on a wire rack. Lift edges of foil to remove bars from pan.

Enjoy!






I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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PERSISTENCEMIMI Posts: 11,229
7/28/10 6:10 P

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I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


532 Maintenance Weeks
 
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PERSISTENCEMIMI Posts: 11,229
5/26/09 7:43 P

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Edited by: PERSISTENCEMIMI at: 5/16/2011 (20:53)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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Posts: 61,792
3/10/09 7:42 P

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WW exchange plan allows 350 or 700 optional calories each week depending on your age, and 7-14 bonus exchanges. The optional cals include that tsp of cornstarch or sunflower seeds, or all the other myriad little additions to a recipe. Some of the dessert recipes are 100 opts in addition to exchanges. You can fit anything into the opts, and it is a way to absorb a failure and move on, but they always recommended being creative. It is more satisfying to make a WW "carrot cake" and have 1/8 within the plan, than to buy something prepared and try to figure out what is in it.

The actual exchange plan allows more food than points because it assumes that everyone will pull out cups and spoons and a good scale and measure everything consistently and precisely. When you are allowed so much to eat, being even the tiniest bit overoptimistic about a portion will ruin you. Not as many people were successful with exchanges because it requires so much work and attention to detail.

And in the end a diet only works if you work it. I think you said on another thread, whatever works for you is best.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


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PERSISTENCEMIMI Posts: 11,229
3/10/09 7:07 P

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Nell

Thank you for such great answers to my questions.

On the exchange plan one ounce of protein is one serving (for most).
The Momentum recomends 1-2 servings, but each serving is usally 2 ounces (for most). So they recomend 2-4 ounces of protein while the exchange plan recomends 3-5 servings.

The 9 healthy guidelines really are very similar to the real foods exchanges that you have on the exchange plan.
The difference is that you follow a strict plan, eating very healthy foods, while the Momentum plan only recomends to follow the 9 healthy guidelines.

Do you have 700 calories per week to eat anything you like, either healthy or not?
These 700 calories may be equivelant to the 35 weekly points allowance.

No matter what plan we choose, eating healthy is so important for our health.
Today I met a girl who've lost 50 pounds on her own, at home, eating so healthy and exercising. She read a lot about healthy eating and living a healthy lifestyle and she's very successful in maintenance too.
Wnen we have the will, anything can happen.

Thank you again



I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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Posts: 61,792
3/9/09 11:09 A

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Mimi: I don't know anything about the Momentum program, and I only know a little about points. My next door neighbor is a WW leader and she has explained points and gave me a little book from the first year of points. In talking to her I found that WW discovered that people thought that Eating Until Satisfied meant way too much, and that some people thought that if they just drank 8 glasses of water a day, they were able to convince themselves that it was all they needed to do. Thus Momentum. And Marcy said she has seen some amazing results.

I don't really know what they call a "serving". On exchanges you MUST have 3-5 exchanges of protein a day. One exchange is one ounce cooked of meat, poultry, or fatty fish, two ounces of whitefish or shellfish; one egg; 3/4 oz hard cheese; 1/3 cup lowfat cottage cheese; 2 ounces cooked or 3/4 oz dry beans or lentils, 2 oz tofu. You can have it at one meal or spread out to all three meals.

In terms of bread, whole grains are recommended but not required. One bread exchange is 1 oz plain bread, 3/4 oz other breads, 3/4 oz dry cereal cooked or uncooked, 3/4 oz rice or other grain, or pasta or 1/2 cup cooked; 3/4 oz beans dry or 2 oz cooked; 5 oz raw or 3 oz cooked potato; 4 oz raw or 3 oz cooked sweet potato; 1 cup winter squash; 1/2 cup peas, corn or limas. Beans can be either protein or bread. You MUST HAVE 4-6 exchanges per day. Whole grains last longer but aren't required.
You might need to back convert to points, which is what I try to do when using a points recipe. For example, 1 chicken breast doesn't mean anything. Is it 5 oz, 6 oz, or what? When the recipe says 1 cup cooked chicken, it makes a big difference if it is 3 oz or 4. When the points says one small banana, exchanges say to weigh it with the skin and 3 oz is one fruit. 4 oz is one apple, 6 oz is one orange and 8 oz is one grapefruit for the fruit exchange. Too precise for most people, I love it. I prefer weighing rather than volume measure because if you have a good scale, it's easier. Most people err to the low side on the healthy stuff and to the high side on the stuff they love.

During the day you don't think "I have 6 more points" but "I need one more bread, one fruit and one half milk". People found that limiting. There wasn't any room for even a small bag of Cheetos. Which too many people ate anyway.

When I walk down the aisles at the grocery store I automatically see everything in it's exchange category. It's actually closer to the 4 basic food groups (only split the fruits and veggies into two groups and add fat) than the pyramid.

I'm very small and getting older, and can't eat as much as I used to, so it is very important that everything I eat be healthy. If you can eat 2000 cals a day, there is probably enough good stuff to get you by. I am stuck at 1700 to maintain, so it better be healthy.

And for me it better be good. I don't eat food that isn't yummy.

Quite a ramble, but does it help?

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


 current weight: -1.2  under
 
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PERSISTENCEMIMI Posts: 11,229
3/9/09 9:22 A

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Nell

I wanted to read and learn more about the WW Exchange program and found this while googling. It's really a great website.

Nell

I'm thinking of combining the MOMENTUM plan with the WW EXCHANGE plan, taking the best from each one.

What I LOVE about the WW exchange plan is that by counting exchanges, I can be assured of a very well-balanced diet.
BUT: counting points is in my blood... I like it! it works for me!

On the Momentum plan it says: Eat 1-2 servings of protein a day. If I choose only one serving, isn't it too little protein?

How many servings of protein are on the exchange plan? Is one serving is one oz.?

The Momentum plan doesn't specify how many servings of whole-grains are recomended per day. The USDA pyramid recommends 7-9 servings per day.

What does the Exchange plan's recomendations for the number of whole-grains servings per day? What is considered one serving?

The Momentum plan's 9 healthy guidelines are superb, especially the new addition: exercise.
The Exchange plan includes 8 of the guidelines (except exercise) but with a built-in MESURED system to ensure accurate portion control.


How can I combine the two plans together to assure I get the most balanced "diet", eating enough from all food groups?

Thank you



I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


532 Maintenance Weeks
 
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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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3/8/09 9:33 A

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Mimi, that's fabulous! Where do you find these sites?

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


 current weight: -1.2  under
 
5
2.5
0
-2.5
-5
PERSISTENCEMIMI Posts: 11,229
3/8/09 7:44 A

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Moved

Edited by: PERSISTENCEMIMI at: 10/6/2009 (06:42)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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JACKSLAW SparkPoints: (66,899)
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Posts: 12,184
2/27/09 1:48 P

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Thanks Mimi!

 current weight: 248.0 
 
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NELLJONES's Photo NELLJONES SparkPoints: (215,220)
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2/26/09 10:49 P

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Thanks, Mimi. This site is a treasure for those of us counting exchanges!! I also have a diabetic spouse so it's doubly helpful.

Nell
Reston, Virginia

No one ever got up in the morning wishing she'd eaten more the night before.

Original Goal: 114. Current old lady goal: 106.


 current weight: -1.2  under
 
5
2.5
0
-2.5
-5
PERSISTENCEMIMI Posts: 11,229
2/26/09 10:21 P

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Moved

Edited by: PERSISTENCEMIMI at: 10/6/2009 (06:36)
I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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PERSISTENCEMIMI Posts: 11,229
2/26/09 10:20 P

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You're more than welcome to add your own diabetic recipes.

Number of servings
Size of one serving (example: 1 cup)
WW points per serving
Core plan and/or filling foods recipes
Or nutrition information
are appreciated !

TO HEALTH!

Bon Apetite


I'll celebrate 10 years of maintenance on July 2nd, 2014!

Leader of W8watchers superb healthy recipes

www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10495


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