On the Menu This Week

Greek Style Cheeseburgers
Vegetarian Black Bean Chili
Roasted Cornish Hens with Quinoa and Broccoli

Friday, July 31, 2009

Breakfasts (by request)

Buttermilk Whole Wheat Waffles

Serves 6
Points 6 per serving


  • 2 cups whole wheat flour
  • 1/4 tsp baking soda
  • 1 1/2 tsp double acting baking powder
  • 1 Tbsp sugar
  • 1/2 tsp salt
  • 2 egg yolks
  • 1 3/4 buttermilk
  • 5 Tbsp Melted butter
  • 2 egg whites


Sift together the flour, baking soda, baking powder, sugar, salt. Beat egg yolks in a separate bowl until light then add and beat the buttermilk and melted butter. Combine the liquid and the dry ingredients with a few strokes. Beat 2 eggwhites until stiff, but not dry; fold them into the batter. Pour into waffle iron.

Nutrition Facts

Nutritional Analysis per Serving (approximate)

Serving Size 1 waffle 6 points.

Calories 281
Total fat 13 g
Saturated fat 7 g
Protein 10.5 g
Carbohydrates 34.6 g
Fiber 5 g

Blueberry and Cornmeal Pancakes

Serves 4
Points 6 per serving (3 pancakes)


  • 1 cup reduced Fat whole wheat baking mix
  • 1 cup yellow cornmeal, preferably stone ground
  • 1 1/4 cups low-fat (1%) milk
  • 1 egg, beaten
  • 3 Tbsp sugar
  • 1 1/4 fresh or frozen blueberries (wild if possible)


Sift together the baking mix, cornmeal, milk, egg and sugar in a large bowl just until moistened.

Spray a nonstick griddle or large nonstick skillet with cooking spray and set over medium heat. Drop the batter by heaping 1/4 cupfuls onto the griddle and add the blueberries, cook the pancakes until bubbles appear and the edges look dry, about 3 minutes. Turn and cook, until browned, about 2 minutes longer. Repeat with the remaining batter to make 12 pancakes in all.

Nutrition Facts

Nutritional Analysis per Serving (approximate)

Calories 341
Total fat 5g
Protein 0g
Carbohydrates 64 g
Fiber 4g

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My Plan

I did WeightWatchers once before in 2004-2005. I lost 50 pounds. I gained some back going through my divorce but the good news is I kept off 20 of them until I restarted WeightWatchers in January 2009.

For the first time, I have found a plan that was easy to stick to. Something just felt right this time. Before embarking on WeightWatchers I re-read some books I had found helpful in the middle of my last journey. The books are listed under "Weight Loss" Books on the side bar, and a blog post about them will follow soon. These books helped get me mentally prepared to lose weight and they are the reason I think I am finding losing to be less of a struggle. I am not letting myself get discouraged by small gains and I am seeing far more consistent results.

WeightWatchers gives you a points target based on weight and basic daily activity level. Every food has a points value based on calories, fiber and fat. Then its like a checkbook you start with your daily balance, subtract for foods eaten and add for activity done which can earn you points. Exercise=More Food. Each food point is roughly 50 calories and each activity point is worth roughly 100, I use a heart-rate monitor to calculate my activity points earned.

You also get 35 weekly points to use as you want anytime during the week. For me the most successful both mentally and on the scale is to use most of those points on Saturday night for a splurge and to then stick to my daily points fairly closely the rest of the week. It helps me to know my favourite foods are only a week away if I want them. People can manage the plan however they want but for me this is the most successful. When I'm working out a lot I try to eat some of those activity points as well. Ironically I get much smaller losses the weeks I don't eat those points on Saturday, maybe it shakes up my metabolism, who knows I just know it works

Finally my last key to my plan is attending meetings. It helps keep me accountable and on track.

Weight Loss Slideshow