This is another favorite in our house. The last time my husband made it, the kids and I ate it all before he had any. He wasn't happy. So I decided to find the recipe, tweak it a bit to reduce the calories, and see if I could create the same magic. The result is cold, crispy, and sweet with just the right vinegar bite. I make enough for an army so the amount here would be perfect to bring to a bbq or to feed a large family. If your family doesn't scarf it down like mine, you could definitely cut everything by half and have enough for a dinner and leftovers.
Ingredients:
1 small head of green cabbage, shredded (12 cups)
1 small head of red cabbage, shredded (12 cups)
1 fennel bulb (3.5cups)
3 granny smith apples, cut into matchsticks (6 cups)
3 pink lady apples, cut into matchsticks (6 cups) -- you can use any sweet, crisp apple
3/4 cup canola oil (I found a non-GMO one at Sprouts)
3/4 cup apple cider vinegar
1/2 cup + 1 Tbs no sugar-added apple juice
1/3 cup honey
Cut all the veggies and combine. I used a trick that I learned from my Aunt Kathy who loves to entertain and cook for crowds. I put the veggies in a clean trash bag and shook it all around. Then, I whisked all of the wet ingredients together, poured it over the veggies and shook it again. This can be done in a bowl instead, but then you don't get to dance around the kitchen shaking a trash bag full of cole slaw :)
This is fantastic for anyone with an egg allergy or who is vegan. It is also a safer salad to take on a picnic as the dressing is not mayo based. Plus, it's yummy and healthy!
Serving Size: 1.5 cups
Weight Watchers Points Plus Value: 3
Nutrition Info:
Calories: 114
Carbs: 14
Fat: 6
Protein: 1
Sodium: 24
Sugar: 10
Next time I will probably reduce the oil a bit which will bring the fat and PPV down. I think the nutrition values/PPV are also a little high because if you let the slaw sit in the fridge for a bit, a lot of the dressing settles at the bottom of the container so you're not actually eating it. But, if you're trying to manage your weight, it's usually better to OVERestimate your calorie consumption.
I hope you enjoy it! Please let me know what you think. If you tweak it, please let me know how it comes out :)
Weight loss is hard. Maintenance is even harder. I keep thinking that some day I'll reach the "Finish" space on the weight gameboard and be able to spend more time and energy on other parts of my life. I've been playing this game for the last 25 years and it's pretty exhausting. In December I landed on a dreaded chute space and got sent about halfway back to Start. So now, I'm up about 7 pounds and none of my jeans fit without my waist looking like an overstuffed sausage.
Even though I feel discouraged to be in this place again, I know that I am in control of what happens from here. I know that I need to cut some things out of my diet (refined sugar and peanut butter) because my brain doesn't seem to get "moderation". I know that I need to drastically increase my consumption of leafy greens and cruciferous veggies. I know I need to drink more water (maybe it's time to revisit my Healthier You Challenge). I know I need to keep up with my exercise routine. I know what to do. I just have to actually DO IT. EVERY DAY.
Even if I only spin a 1 each day and move sloth-like across the gameboard, I will be moving in the right direction. I've also realized that I will fall down more chutes and will have to work my way back across the board over, and over, and over again. That is real-life. I'll never reach the last space. The difference for me now is that I'm catching the weight gain when it's 3 or 5 or 7 pounds instead of 30 or 40 pounds. While Saturdays at Weight Watchers haven't been fun for me lately, I've still stepped on the scale and faced the music each week. The truth can be difficult but I am being honest with myself which is instrumental in regaining control.
I will lose this weight and I will try to avoid the behaviors that land me on the chute spaces in the future. I will also focus on the ladders on my gameboard: my husband who will cook me healthy food, my parents who help with my kids, my reliable workout buddy Jennifer, my in-home exercise studio, and my kids and amazing students who keep me inspired to be the best *me* I can be.
With Easter coming up this Sunday, I thought I'd give some ideas for egg and basket fillers for your children and grandchildren that don't come laden with empty calories and artificial colors. Let's face it, our kids really don't need the junk and most likely, we're going to end up eating some (or most) of the candy they get. So let's set everyone up for a healthy Spring with the following:
Egg Fillers:
1. Legos -- A few years ago I bought a lego starter kit and filled a bunch of the plastic eggs with a few pieces each.
2. Plastic crystals -- My kids still get so excited about finding "treasure"
3. Coins -- Who doesn't like cash? And when you shake the eggs they sound like maracas :)
4. Stickers -- Kids love stickers!
5. Vouchers -- Come up with something that would be important to your kids that you could write on a slip of paper and then roll up and put in the egg. A few options might be picking what's for dinner, a special outing, a small item they've been wanting that wouldn't fit in an egg.
6. Clues for a scavenger hunt: Write a clue on a slip of paper that you'll roll up and put in the egg. Number the clues so that when the kids have found all of the eggs, they can work together to find a prize. One year I did this and it led the kids to a soccer net I had hidden in the bathtub.
7. Balloons: Last year, I put balloons in some of the plastic eggs and a balloon pump in each of the kids' baskets. They had a lot of fun pumping up the balloons and then playing games in the backyard with them.
8. Actual, decorated, hard-boiled eggs. Great source of protein and a lot of fun to prepare :)
Easter Basket ideas:
1. Jump ropes and hula hoops -- you can challenge them to a contest to see who can jump or hula hoop the longest.
2. Any water toy that will get them moving. Last year my mom made water bombs out of cut up strips of sponge that she then tied together. The kids soaked them in a bucket and then had a sponge fight. Of course, we live in Southern California, so anyone living in a colder climate probably thinks I'm crazy!
3. Dumbbells or resistance tubes. Believe it or not, last year the Easter Bunny brought the kids 3 and 5 lb. dumbbells because they always want to lift weights with mommy. They were the biggest hit in the basket!
4. Sidewalk Chalk -- when I had the daycare I used to use sidewalk chalk for all sorts of running and learning games. My favorite was drawing letters and numbers all over the driveway and then having them run to whichever one I called out. It's not just for hopscotch!
5. Balls, balls and more balls!
6. Bubbles: my kids are 8 and 5 and they still love chasing bubbles. Especially the mega ones you can make with some of the cool bubble toys available in stores.
If you have any other ideas, please share below!!!
I was recently interviewed for an article about fitness and the reporter's questions prompted me to consider the advice I'd give to someone who is ready to make a lifestyle change but isn't sure where to begin. Here are 4 simple ways to get started with a fitness routine sure to help you achieve your goals:
1. Think of what you enjoyed doing as a kid. If you loved the feeling of freedom and speed you got when you were riding your bike around the neighborhood, then dust off your bike, put on a helmet, and go for it! If you loved being part of a team, join an adult league and start training for your sport (just watch out for the culture of beer and snacks after the game). If you were a dancer or gymnast like me, and loved the way the music made you want to move your body, find an exercise class like Zumba or Boogie Body and start shaking it! When you choose an activity you enjoy, especially one that brings back happy memories, you are much more likely to commit yourself and follow through. When it comes to fitness, the best workout is the one you'll do consistently!
2. Start small. One of the biggest mistakes people make when they embark upon a new fitness routine is going too big, too fast. When people finally reach the action stage in making a change, they are highly motivated and excited to see results. Often, this leads to taking on challenges that are greater than their bodies are ready for. This is especially true for people who have been active and fit in the past. I've dealt with this a lot as a personal trainer. People come to me saying, "well I was an athlete in high school" or "I used to ride my bike 250 miles a week" or "I used to bench press 200 lbs.". So they begin by working out too frequently, or too intensely, and then burn out. This has many physical, emotional, and psychological consequences. A better approach is to figure out what your fitness level is TODAY and then set modest goals that allow for rest and recovery. Personal trainers are a fantastic resource to assist you in formulating a plan that is reasonable and will still get you the results you seek.
3. Find a buddy. I finally did this again and it has helped me be more consistent with my own workouts than I have been in a LONG time! My friend comes to my house early in the morning and we work out in my studio. Knowing that she will be at my front door gets me out of bed even on the toughest of mornings. I also push myself much harder when I'm working out with someone else. We've even inspired a few other friends who are now planning to join us. I am a social person and having both the camaraderie and accountability of working out with others keeps me focused and consistent.
4. Think "Functional Fitness". There are a lot of really fantastic ways to exercise. I recently took a series of classes that were clearly effective at body shaping, however, none of the movements matched the way we move in every day life. While I love the idea of looking good, I primarily work out to make life easier. I want my workouts to make it easier for me to carry groceries, lift my kids, move furniture, walk my dog, play with my kids in the backyard, and fight ninjas or zombies. To create a functional fitness routine, think about how your life affects your body and how changing your body can help you live a better life. If you sit all day at a desk, you are going to have a different set of challenges than someone who works at a retail job. Just as athletes train for their sports (specificity), you should train for your life. If you work at a computer all day, your primary needs will probably be to strengthen your back, abdominal, and gluteal muscles, and to stretch your chest and hip flexor muscles. Again, a personal trainer can be a fantastic resource to help you figure out how to get started on an exercise program that will fit your life and be effective for your body's specific needs.
Now it's time for you to grab a friend and get moving!!!
This is a routine I do in my Zumba and Zumba Gold classes to "Shake It" by Michael Franti. It is usually the last song before the cool down. People are usually a little hesitant to freestyle on the chorus at first, but they really get into it once they let loose. Huge shout out to the participants for mustering up some energy to tape this after already doing an entire Boogie Body class! You can view by clicking here.
This recipe is hearty, delicious, and has a low Weight Watchers Points Plus value. Best of all, Dwayne and the kids liked it! Since I have little time or desire to cook, I made a very big batch so I could have some for the week and freeze some for later. I just put 1/2 cup servings in muffin tins in the freezer so, fingers-crossed they do okay! You could easily cut the recipe if you just want enough for a single family meal.
Ingredients:
3 small heads of Cauliflower
2 packages of cooked Polenta (I bought mine at Trader Joe's, they sort of look like a sausage roll)
1/2 cup fresh basil
1/2 cup fresh rosemary
1 bag of Sundried Tomatoes from Trader Joe's (NOT packed in oil)
1 bag of Vegan Mozzarella cheese (again TJ's; you could replace with part-skim mozzarella if you are not avoiding dairy)
1 tablespoon minced garlic
Preparation:
I steamed the cauliflower and then blended it with the polenta in my cuisinart. I put that mixture in a pot and then added the cheese, the garlic, and the finely chopped rosemary, basil and sundried tomatoes. I kept the pot on low heat, stirring frequently until the cheese was melted and the ingredients were thoroughly incorporated. This is a recipe that tastes better the next day because the flavors have a chance to "marry". The way I prepared it, a 1/2 cup serving came out to 3 Weight Watcher Points Plus. One day I stirred in some mushrooms I'd sauteed in a little olive oil and balsamic vinegar. Delish!
This photo is of me at about 7 or 8 years old. When I look at this picture, my brain barely registers my silly smirk, the way I am looking confidently right at the camera, or my jaunty pose. All I see is my muffin top. This picture was taken right around the time my gymnastics coach told me that I would never be truly competetive as long as I had a fat belly. That one statement has played over and over in my head for the last 30 years. It has changed many times: you won't win dance competitions if you have a fat belly, boys won't like you if you have a fat belly, students aren't going to listen to you if you have a fat belly, your husband won't stay faithful to you if you have a fat belly. The bottom-line message I have been repeating to myself most of my life is that it doesn't matter how smart, loving, fun, accomplished or healthy I am-- I CANNOT consider myself successful if I don't have a perfect body. I realize that my a-hole coach is not entirely responsible for this tape that loops through my head. In our society, we are constantly bombarded by the media and the people around us with the message that our appearances are the most important and defining aspect of our selves (especially for women). Welp, I'm shutting off the tape. I'm making a conscious decision to change my internal dialogue and to contribute positively to the way the people around me feel about their own bodies. To that end I will remember the following lessons.
1. What I say tells my kids how to think about their own bodies and the bodies of the people they love. My daughter is almost 8 years old (same as me in that pic) and we jokingly call her my mini-me. So when I look at this picture, I think of how her experiences right now could shape who she is and how she thinks about herself for the next 10, 30, 50 years. I want her to always know that what she does is much more important than how she looks. That being healthy, smart, kind, loving, resilient, determined and courageous will be the keys to her success. I also want my son to grow up believing that women should be respected and valued for who they are rather than their waist or bra size. If I spend all day talking about how I wish I had a flat stomach or bigger boobs, my children will learn that my physical imperfections are more important than the fact that I am a healthy, happy, and sucessful wife, mother and business woman.
2. What I say tells my friends what I value and can make them feel bad about their own bodies. Sometimes, we try to make our friends feel better by putting ourselves down. Have you ever been part of a conversation like this:
Friend 1:"God, I hate my muffin top."
Friend 2:"Are you kidding? It's barely even noticeable. At least you've got great legs; look at my thunder thighs!"
Now TWO people feel crappy about their bodies! A recent study conducted at Mount Allison University in Canada and published in the research journal Sex Roles, found that after women had a conversation about their bodies with other women, they felt worse about themselves. The researchers believe that when a woman criticizes her own body, she is effectively saying to her friend, "The way my body looks is very important to me and if it is not perfect, then it is unacceptable. Therefore, the way your body looks is also important and if it is not perfect, then you are also unacceptable." I like my friends. I know some really awesome women. The last thing I want to do is make them feel less amazing than they are.
Interestingly, the same study showed that when women talked about exercise, they ended up feeling BETTER about their bodies. So stop comparing body parts and start talking about the Zumba class you're going to take, or how strong your legs are getting in Strength and Stretch, or how flexible you're becoming from taking Yoga, or how your body just made an entire human being from scratch and then pushed it out! If you have to talk about your body, talk about what it can DO and not how it LOOKS.
3. Negative thoughts reinforce neuronal pathways that make me feel bad. By the same token, talking kindly to myself creates new, feel-good pathways. When we learn something new, a new neuronal pathway is created. Every time we rehearse this information the pathway is strengthened. When my coach made his comment about my body, a new pathway was created. For the last 30 years, every time I complained about my muffin top out loud or in my own head, I've strengthened the pathways to those negative thoughts and feelings. It's become automatic that when I look in the mirror, I feel dissatisfied and upset. But if I stop myself, and rehearse positive messages, I can rewire my brain. So instead of berating myself, I will find good things to say about my body.
My body can:
1. Lift my children into a tree
2. Carry heavy objects and move furniture
3. Coach my son's soccer team
4. Show my daughter how to do a cartwheel (pointed toes and all)
5. Do crazy-fun stuff like take a flying trapeze class
6. Take hikes and explore nature with my family
7. Walk with friends
8. Engage in a career that I absolutely LOVE!
9. Hug my family and friends
What's on your body-loving list?
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