Disclaimer: The team of Weight Watchers keeps updating the program, according to the requirements/feedback of their members. The program has been updated many times, the latest one being the Weight Watchers 360 program, which was unveiled on the 3rd of December, 2012. The program teaches members how to manage their food environment, claiming that we tend to eat what we see. It also guides people on ways to control their temptation, and to avoid pleasure eating. Weight Watchers has not increased their rates for this new approach, and all the meetings, eTools, and apps are included in the total fee.
The content in this article explains the Weight Watchers program in detail. The details of the current program are exclusively available to the paid members of Weight Watchers.
If you're like me, and involved in a perpetual effort to lose weight, you might go through the extreme highs and lows that I routinely go through - the days when you can be a model of healthy eating, complete with fruits and veggies and everything else the good doctor ordered, and the days that start with a slight mistake that snowballs into a cookie eating frenzy that just leaves you feeling sick, bloated and fat. I think it's a mistake that most of us make - the sudden denials and the equally sudden binges, because in the experienced unsuccessful dieter's book, every diet equals denial. First mistake. If you cannot make lifestyle changes, then being in a perpetual diet that you follow in fits and starts, with bizarre patterns of eating, will only compound an already difficult aim. Weight Watchers recipes encourage you to make healthy eating a lifestyle change, by giving you wholesome, filling meal options that you can slowly incorporate into your daily meal planning. With organization, support from other weight watchers and by setting yourself achievable goals, you're much more likely to lose that weight and more importantly, keep it off.
So what does the weight watchers system comprise? It simply assigns point values to portions of food. Foods high in fiber and low in fat have low point values, while the reverse applies to high fat low fiber foods. At the beginning of a program, you will be assigned a total number of points to aim for as a daily target, along with some recipes with points to start with, that will help bring you closer to your ideal weight. Should you join the program, there will be a customized target set for you, for a fee, and support meetings and groups will form part of the endeavor. There is also an online option if meets and groups are not your thing. Here are some recipes you can try out.
Chicken Fingers with Ranch Dressing - 4 Points
Ingredients
For the Chicken:
- Skinned chicken breast, boneless - 8 oz
- Egg whites - cup
- Cornflakes - 1 cup
- Salt - 1 tsp
- Garlic Powder - 2 tsp
- Onion Powder - 2 tsp
- Paprika - 1 tsp
- Freshly ground black pepper - 2 tsp
- Low fat Mayo - 2 tbsp
- Low fat yogurt (plain) - 2tbsp
- Ranch dressing powder mix - 1 tsp
- Preheat the oven to 400F (220C, Gas mark 6) and spray a baking sheet with non stick oil. Cut the chicken breast into strips about inch wide.
- Place cornflakes, salt, pepper, onion powder, garlic powder and paprika in a food processor and whiz until you get a crumb like consistency.
- In a small bowl, beat the egg whites, then dip the chicken strips first into this, and then into the crumb mixture; shake off any excess. Place individually on the prepared baking sheet about 2 inches apart.
- Place in the oven until the coating is golden brown and the chicken cooked through (20-25 minutes)
- Meanwhile combine all the dressing ingredients in a large bowl and refrigerate.
- Serve the chicken strips hot, with the dressing on the side.
Ingredients
- Skinless chicken breasts, boneless - 12 oz
- Yellow squash - 1, medium-sized
- Zucchini - 1, medium-sized
- Garlic cloves, crushed - 2
- Thyme - tsp
- Oregano - tsp
- Cayenne pepper - tsp
- Paprika - 2 tsp
- Salt - tsp
- Fresh ground black pepper - tsp
- Olive oil - 1 tsp
- Non-stick cooking spray
- Kebab skewers - 4 nos.
- Preheat the oven to 350F (180C, Gas mark 4). Spray a baking sheet with non stick cooking spray.
- Slice the chicken breasts into 1 inch thick strips.
- In a bowl, combine the garlic, peppers, paprika, thyme, oregano and salt.
- Spray chicken strips with cooking spray, then toss in seasoning.
- Cut zucchini and squash into 1 inch wide pieces and place in a bowl. Season with salt and pepper to taste, toss in olive oil.
- Thread the chicken, squash and zucchini onto skewers.
- Place on the baking sheet and bake for approximately 20 minutes, or until the chicken juices run clear.
- Serve immediately.
Ingredients
- Boneless chicken breasts - 8 oz
- Italian dressing (light) - cup
- Angel hair pasta - 5 oz
- Frozen mixed vegetables - 11 oz
- Bring a large pan of water to boil, and cook the pasta until al dente. Drain and set aside.
- Cut the chicken into thin strips, and combine with half of the dressing in a small bowl
- In a non stick heavy bottomed pan, saut the dressing coated chicken over medium-high heat, for 2 minutes, or until golden brown in color.
- To the pan, add the vegetables and remaining dressing. Cover and simmer for 8 to 10 minutes, stir frequently.
- Place a portion of pasta on a plate and top with chicken, vegetable mixture.
Ingredients
- Chopped tomatoes - 2 x 400 g tins
- Carrots - 8 chopped
- Onions - 2 large, chopped
- Courgettes - 4, chopped
- Vegetable stock cubes - 2, dissolved in 1 liter of water
- Salt and Pepper - to taste
- Put all ingredients into a pan, bring to a boil and simmer for 20 minutes.
- Blend and serve.
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