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POWER FOODS: What's In, What's Out! by WWCarol Post Restored 06/24/12 by Administrator (comments lost due to technical error) Weight Watchers Power Foods: What’s In, What’s Out. * Article By: Elly Trickett McNerney A handy cheat sheet to how the old Filling Foods list translates to the new Weight Watchers Power Foods list. By now, you have probably heard or read about the Weight Watchers Power Foods. These replace the Filling Foods — except, not exactly. More on that later. First, the basics. Power Foods are determined by the energy density of a food as well as the nutrient content of a serving of food. We combined foods into categories, for example beef, cookies, yogurt, and ranked all the foods in each category using a proprietary formula tailored to the category. (Some categories, such as cookies, do not have any items that make the cut.) The foods that rose to the top of the list — based on the lowest energy density, as well as being low in fat, saturated fat, sugar, sodium, (depending on category) and/or fiber — are determined to be Power Foods. They are the healthiest and most filling choices within a specific category of foods. These foods were assigned the green pyramid to identify them as Power Foods. A great many of the Filling Foods have stayed on the Power Foods list, along with a few exciting new ones. And some didn’t make it. There were some foods that, while they have healthy properties, they didn’t meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain. (Of course, this doesn’t mean you can no longer eat them!) So, here’s a handy cheat sheet to what’s in and what’s out in the Weight Watchers Power Foods list. What’s in — new on the Power Foods list Bread Light breads (whole-grain varieties are preferred) are now Power Foods. They were added to the list after the aforementioned analysis, and our tests of the new Plan showed that eating these breads didn’t have a negative effect on weight loss. More pasta varieties Pasta is normally made from wheat, but increasingly available are varieties made from other grains such as rye, spelt and kamut. These are now Weight Watchers Power Foods. Fat-free yogurt (artificially sweetened) Yogurt’s a delicious way of getting in some of your dairy servings, and we’ve made the fat-free, artificially sweetened varieties a Weight Watchers Power Food. What’s out — Filling Foods that aren’t Power Foods Avocado Canadian bacon Beef — porterhouse steak, T-bone steak, tongue Cereal — puffed, shredded wheat Chicken — canned Chicken livers Fish — including cooked eel, herring, mackerel, farmed salmon and pompano. Also lox (smoked salmon) and sardines canned in tomato sauce Lamb — cooked, trimmed leg and loin, also cooked ground lamb Milk — fat-free evaporated Plantain — baked or boiled Pork — including cooked and trimmed leg and loin, plus cooked lean sirloin Pudding — fat-free, sugar-free, various types Soup — many canned or instant soups including black bean, lentil, Manhattan clam chowder, split pea, tomato and vegetable beef. Soy cheese Sun-dried tomatoes Textured vegetable protein Turkey — 93% ground, cooked, plus regular, cooked Veal — cooked leg, trimmed Veggie burger — black bean And this should help, too: POWER FOODS LIST And this: Simply Filling Technique And this: LIST CORRECTIONS Note: No more "once a day" rules!
This is a copy of a favorite SF/Core "Chocolate Cake" recipe, in case any others (like me) are needing a planned-treat. "Warning: 1 piece will fill you up for a long long time! This "Chocolate Cake" recipe came from playing with: Lynn's Chocolate Baked Oatmeal, my Baked Oatmeal, Sheryls' Chocolate Snackin' Cake, and the Brownie recipes...Here goes! "CHOCOLATE CAKE" Servings: 8 Preheat oven to 350 degrees. (I use a small toaster/convection oven.) Line an 8X8" pan with Reynold's Non-Stick aluminum foil or spray with non-stick spray. In one bowl, stir: 2 Cups oat bran 1 1/2 tsp. baking powder (Rumford, aluminum-free, is good) 1 tsp. baking soda Package of chocolate pudding mix, small (I used regular, but use FF/SF for all-CORE) 1/4 Cup of cocoa, unsweetened 3 Splenda packets (you may want it sweeter) Pinch of salt In another bowl, mix: 3 eggs, beaten 1 tsp. vanilla 1 Cup FF milk 1/2 C. applesauce, unsweetened (I use a 4 oz. pre-portioned container) 1 TBS. instant espresso coffee crystals Add liquid bowl into dry bowl, mix quickly and pour into pan; put pan into oven for 25 minutes (or until sides of cake have pulled away from pan; cracks may appear on top). COOL. Note: I've tried this "warm" and it was excellent. Now I have to wait and try it "cold". But I'm too full. I'll have to wait til this evening, maybe~ Let me know what you think! .