Freestyle Cookbook 2018: Irresistible, Healthy, and Easy Recipes for Weight Loss and Improved Health

185 Pages·2018·0.93 MB·English

by  Janet Cole

Freestyle Cookbook 2018
Irresistible, Healthy, and Easy Recipes
for Weight Loss and Improved Health
Copyright 2018: Janet Cole - All rights reserved.
This document is geared towards providing exact and reliable information in regards to the topic and
issue covered. The publication is sold with the idea that the publisher is not required to render
accounting, officially permitted, or otherwise, qualified services. If advice is necessary, legal or
professional, a practiced individual in the profession should be ordered.
- From a Declaration of Principles which was accepted and approved equally by a Committee of the
American Bar Association and a Committee of Publishers and Associations.
In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic
means or in printed format. Recording of this publication is strictly prohibited and any storage of this
document is not allowed unless with written permission from the publisher. All rights reserved.
The information provided herein is stated to be truthful and consistent, in that any liability, in terms of
inattention or otherwise, by any usage or abuse of any policies, processes, or directions contained
within is the solitary and utter responsibility of the recipient reader. Under no circumstances will any
legal responsibility or blame be held against the publisher for any reparation, damages, or monetary
loss due to the information herein, either directly or indirectly.
Respective authors own all copyrights not held by the publisher.
The information herein is offered for informational purposes solely, and is universal as so. The
presentation of the information is without contract or any type of guarantee assurance.
The trademarks that are used are without any consent, and the publication of the trademark is without
permission or backing by the trademark owner. All trademarks and brands within this book are for
clarifying purposes only and are the owned by the owners themselves, not affiliated with this
document.
Table of Contents
Introduction
Chapter 1: What is Weight Watchers?
Does WW work?
Chapter 2: Weight Watchers in Action
The SmartPoint system in detail
What’s the point breakdown for fats, protein, dairy, and starch?
What’s Freestyle?
Is there a downside to Freestyle?
Calculating points with Freestyle
The 0-Point Food List
What are the most significant 0-point foods?
Chapter 3: Success Tips For Weight Watchers Freestyle
Plan your meals
Include a lot of 0-point foods into each meal
Stay hydrated
Make healthy substitutions
Treat yourself
Use a slow cooker
Eat more fiber
Use your support group
Chapter 4: Breakfast
Chocolate-Almond Quinoa Breakfast Bars
Butternut Squash + Turkey Sausage Breakfast Casserole
Veggie Breakfast Casserole
Easy Egg Muffins
Microwave Cheesy Bacon ‘n Egg Grits
Cottage-Cheese Pancakes w/ Raspberry Jam
Blueberry-Almond Oats
Quick Lemon-Raspberry Oats
Strawberry Smoothie
Peanut Butter-Banana Smoothie
Chapter 5: Poultry
Simple Shredded Chicken
Sweet ‘n Sour Chicken w/ Rice
Oven-Baked Chicken Kebabs
Skillet Lemon-Garlic Chicken + Zucchini
Italian-Balsamic Chicken
Enchilada Zucchini Boats
Slow-Cooked Chicken Cacciatore
Chicken Fajitas
Easy Turkey Pot Pie
Turkey Salad
Chapter 6: Beef & Lamb
Beefy Enchiladas
Slow-Cooker Asian Beef Roast
Classic Baked Meatloaf
Overnight Meatballs + Sauce
Hamburger Goulash
Spicy Beef + Zucchini Skillet
Mongolian Beef
Slow-Cooker Beef BBQ
Everyday Hamburgers
Garlic-Roasted Lamb
Chapter 7: Pork
Pork Chops w/ a Creamy Dijon Sauce
Slow-Cooked Pork Loin + Sweet Onions
Peach-Glazed Pork Loin
Honey-Balsamic Pork Roast
3-Ingredient Tenderloin
Slow Cooker Pulled-Pork Tacos
Marmalade-Dijon Ham
Light + Easy Ham Salad
Chapter 8: Seafood
Fish Tacos
Shrimp + Tofu Stir Fry
Shrimp Scampi
Fried Salmon Cakes
Tuna Noodle Casserole
Buttery-Parmesan Haddock
White Fish in Dijon Sauce
Baked Tilapia w/ Spinach
Ginger-Spiced Halibut
Honey-Lemon Salmon
Chapter 9: Soups + Stews
Slow-Cooked Spicy Sausage Soup
Stove-Top Turkey Chili w/ Beans
Beef + Bean Stew
Weeknight White Chicken Chili
Crockpot Chili
Chicken-Parmesan Soup
Classic Chicken Noodle Soup
Creamy Tomato Soup
Butternut Squash Soup
Simple Vegetable Soup
Chapter 10: Sides + Snacks
Parmesan-Cauliflower Gratin
Roasted Carrots
Creamed Spinach
Spiced Meatballs
Pear Crisp for Two
Apple-Carrot Salad
Potato Salad w/ Turkey Bacon
Easy Avocado Dip
Oven-Baked Onion Rings
Sweet Potato Chips
Chapter 11: Desserts
Chocolate Chip Cookies
Banana-Walnut Chocolate Chip Cookies
Pumpkin Pie
Classic Lemon Bars
Easy Cheesecake w/ Lime Zest
Easy Peanut Butter Cups
Chocolate Fudge
Microwave-Baked Maple Apple
Berry Crumble
Chocolate-Dipped Strawberries
Epilogue
Introduction
Healthy eating and weight loss aren’t easy. Most of us live relatively
stationary lives, and eating healthy is often inconvenient or expensive. To
remedy these problems, there are countless diets, all claiming to have the
answer. They tell us to cut out all grains, all dairy, exercise three hours a
week, eat this brand of food, and so on. Fad diets rarely work. They’re too
difficult, they don’t lead to long-term weight loss, and they’re often
unhealthy. What is a person to do?
Weight Watchers is a time-tested program. Unlike regular diets, no foods are
actually forbidden. Instead, all food gets a certain number of points based on
macronutrients like saturated fat and sugar, and your daily number is
determined by what your weight-loss goal is. When you stick to that number,
you start losing weight. Studies have shown that this program works. Now
Weight Watchers has launched a modified program known as “Freestyle.”
The big change is that there are more 0-point foods, or foods that don’t count
towards your daily allowance. Foods include whole eggs, chicken, fish,
beans, and more. That makes it easier to stay within your point range, and
always eat enough. There’s also the rollover feature, which lets you roll over
points every week. If you eat below your points during the week, you can
“save up” points and use them for a special event or treat.
This book walks you through the Freestyle program, how to count points, and
the 200+ foods on the 0-point list. You’ll also get valuable tips to help you
stay on track, such as always planning your meals, eating as many 0-point
foods as possible, and so on. The bulk of the book, however, is the recipes.
Each one has full nutritional info as well as the Freestyle points, because
eating nutritionally-dense foods is just as important as keeping within your
points. Millions of people have done Weight Watchers and found success,
and you can be one of them!
Chapter 1: What is Weight Watchers?
Jean Nidetch was frustrated. She couldn’t seem to break her addiction to
cookies, and was not happy with her weight. After going through fad diets
that didn’t work, in 1961 she decided to try the diet recommended by the
New York City Board of Health. She lost 20 pounds, but had trouble staying
motivated. She began inviting other friends wanting to lose weight to her
home, and formed a support group. These turned into classes, and in 1963,
she incorporated her organization into Weight Watchers.
In 1978, Nidetch sold Weight Watchers to the H.J. Heinz Company, but
remained a consultant. She also set up scholarship programs to allow more
people to try the program. In 2015, she died at the age of 91. Weight
Watchers has expanded all around the world, and you can find groups from
Nidetch’s hometown of Queens, New York to New Zealand. When the
internet took off, connecting became even easier, and now people have the
option of an online-only program.
To join, you have to be at least 5 pounds overweight, which is calculated
based on your height. No foods are forbidden on Weight Watchers, but they
do have points assigned to them, and you can only have a certain number of
points per day and per week. The goal is to create a calorie deficit. Exercise is
also recommended.
When you reach your goal weight, you go through a “maintenance” period
that lasts six weeks. This time lets you figure out your diet, so you’re no
longer losing or gaining weight. After six weigh-ins - one every week - you
want to be within 2 pounds of your goal, and become a “Lifetime” Weight
Watchers member.
Does WW work?
It’s time to answer the most important question: does Weight Watchers
actually work? It’s one of the most researched diets out there, and in the 2018
diet ranking from U.S. News & World Report, it came out #1 for both “Best
Weight Loss Diet” and “Best Commercial Diet Plan.” Also, The American
Journal of Medicine released a study in 2015 that showed that those on a
WW diet for 12 months lost 2.6% more weight than the control group.
Is WW safe? One of the best things about Weight Watchers is that it does not
cut out an entire food group. Nutritionists agree that diets that cut out all
grain or all dairy can cause micronutrient deficiencies that lead to serious
problems. With Weight Watchers, all foods are available to you; it’s all about
portion control. On the other hand, because Weight Watchers doesn’t factor
in vitamins and minerals, and only looks at points, it is possible to stick to
WW and end up with a very unhealthy diet. To prevent that, you want to be
careful that you don’t become obsessed with points while neglecting the
overall picture of good health.