Tuesday, October 28, 2014

Freakin' Word Games Bitches!: Are You "Fat"?

I can not stand word games.  I can not stand perpetually offended people.  I also can not stand people who search for things to be angry about, and the use of the word Fat is one of them.

As many people have read today, Target is taking some heat for labeling it's plus-size costumes Fat Girl Costumes.

C'mon ladies. Fat is fat. We need to Freakin' own it. I'm obese, and while the word Feels way worse than Fat, I know it's true. I just do not like to hear people say it about me.  I've heard that people have said I am Fat and Frumpy--Ouch!  It stung. I am not going to lie, but it IS true.  That saying, "The truth hurts." comes to mind, and that is true.  Because of my weight, I do not buy nice clothes.  I bum around all of the time.  I panic when I am invited to a social gathering trying to Figure out if I can even Find anything to wear, and it kills me to spend the money on those clothes that I do not plan on being able to wear Forever.

The word "Fat" can be either an adjective, a noun, and sometimes a verb (fatting).  I am going to Focus on the adjective.  The definition is:  (of a person or animal) having a large amount of excess Flesh.  The definition of "Flesh" is: the soft substance consisting of muscle and fat that is found between the skin and bones of an animal or a human.

I also Feel it is important to list some synonyms to the word "Fat," which include plump, stout, overweight, large, chubby, portly, flabby, paunchy, potbellied, beer-bellied, meaty, of ample proportions, heavyset, obese, corpulent, fleshy, gross, plus-sized, big-boned, tubby, roly-poly, well upholstered, beefy, porky, blubbery, chunky, and pudgy. 

Even the word gross can be misconstrued because it is used a lot in medical reports as an adjective in numerous ways. 

The actual word, Fat, as well as its synonyms, when used in a pejorative way, are wrong, but how is labeling costumes that Fit Fat girls as Fat Girl Costumes, pejorative, or insulting, in any way?  I don't even think it is insensitive when seeing what the actual definition of the word is.  It is what it is.  How is the use of "Plus-Sized" ANY different? It means the same thing!  

According to the definition, can you now be "skinny" with excess "Flesh?" You betchyer rolls you can, but chances are you are still wearing larger clothes because of that excess "Flesh" than you would be without it. Technically, I guess you are still "Fat," depending on what the makeup of that "soft substance consisting of muscle and fat" is between the skin and the bones. 

It's an adjective, just like blonde, tall, short, black, brown, pasty, and white can be.

I've also recently read a rant by someone online trying to tell people that Meghan Trainor's All About That Bass song is body shaming the "other side" of the weight spectrum with it's use of "Skinny Bitches."  Let's be clear here regarding the lyrics, that portion of the song clearly says "I'm bringin' booty back.  Go 'head and tell them skinny bitches that. NAW, I'M JES PLAYIN'."  So, I'm sitting here wondering how in the freakin' world people get upset about the word skinny, and when paired with the word "BITCHES", calls it body shaming, while completely ignoring the "Naw I'm jes playin'" part that immediately follows it. 

Yup, you read that right.  Out of the phrase "skinny bitches," it's been determined that the word skinny is body shaming--that's it. Nothing else wrong with that phrase at all.  It cracks me up.  "BITCHES." hahahaha

These people must have never used the word "bitches" before with their girlfriends or in humorous settings for a laugh.  Nobody is running around yelling about the Female population being referred to as "bitches" from what I have seen.  Some people may not Find the use of "bitches" Funny at all, but some people do.  Deal with it.

I, myself, may have or might in the future (can not say for certain) say something along the line of "We pasty bitches...." as I Frequently make fun of the almost Fluorescent color of my skin near the end of winter and it's perceived ability to actually reflect light, or ".....those tan bitches" for a laugh assuming everyone knows I am still making Fun of myself.  I could see a statement like "I'm bringin' pasty back and you can tell them tan bitches that." rolling right off my tongue in a certain moment of conversation. Again, deal with it. I may have used it once and have outgrown actually using "bitches" in sentences. I do not know, as I do not get out much. I know I have not outgrown the word "Freakin'" yet. Deal with it.

Do you have excess "Flesh" like I do?  Do you Fit the definition of the word "Fat" like I do? Then Freakin' own it ladies.  The world isn't here to make you Feel good or to protect your sensibilities, and if that isn't obvious in today's day and age, then, well.....--that is up to you, and I, alone.

Are you "thin" or "skinny?" As in, do you Fit into the actual Freakin' definition? Then Freakin' own that too. As the saying goes, if the shoe Fits...

Whatever you do, please, oh please, do not try to say the song above body shames anybody when that word is paired with the word "bitches." It is ridiculous.

And, Finally, you MUST know that people like me are out here listening to you and, at the very least, thinking "Reach much?"

Wednesday, October 8, 2014

Moving Forward with a New Health Twist-High Cholesterol

So a couple of weeks back, my new primary care physician ordered lab work which revealed extremely high cholesterol numbers.  She wants me to start a low-dose statin.  If you know anything about statins, they are scary. Some people suffer from rhabdomiolysis, which is scary, and can be damaging, stuff. I asked her if I could do what I know thousands of other doctors agree to with thousands of other patients, and that is to buckle down and make some lifestyle changes that we all know DO affect our cholesterol numbers, and check the numbers again in 30 days.  She still wants me to start them saying she just wants to see how I react to the medicine (as in have one of those terrible side effects). She said that if I've dropped around 10 pounds in 30 days, she'll agree to trying off of them.  Because I know I can drop 10 pounds in the next 30 days, I'm not even going to start them.

Rhabdomiolysis is the breakdown of muscle tissue that leads to the release of muscle fiber contents into the blood. These substances are harmful to the kidney and often cause kidney damage. Some people are reported to have never regained their strength or coordination.

The other issue that scares the wits out of me with taking statins is the development of diabetes.  I've done a lot of reading of late on metabolic syndrome and insulin resistance, and while I'm self diagnosing here, I fit the bill. The biggest reason I worry about the development of diabetes is because my number in this area of the lab work was what she referred to as "borderline."  My result was 1 digit beyond the normal range, so taking something that will raise my blood sugar....well, it stands to reason I run a higher risk of this side effect. The other factor is a raised likelihood after menopause, and if you've been following my blog, you know I entered early menopause at the age of 40.

More minor, yet worrisome side effects that I've convinced myself I would definitely suffer from should I take a statin is the "flushing" and rashes.  Everything that happens to me shows up in my skin and has since I was an infant. The Flushing.....like the hot Flashes aren't unbearable enough?! No thank you. 

I don't expect my physician to make the connection between the metabolic syndrome, the insulin resistance, and the high cholesterol for me because she didn't even do a complete review of systems on me.  Put it this way, having worked in the medical reports field for many years, I know what systems she should have covered on me during my initial new-patient-physical exam and in what order, which she didn't. There are things about me she yet does not even know! THAT's scary. Yay, electronic medical records that distract my doctor so much she can't be efficient. Welcome to the new normal.  

Basically, I want to watch my sugar, as well as my cholesterol, intake while dieting. Buh-bye occasional biscuits and gravy, pop, and gyros, even if my Weight Watchers plan allows them via the points system.

As it turns out, my Grinch Smoothie, or green smoothie, should be excellent for people with high cholesterol.  Every single ingredient in it is said to help cholesterol numbers, so this is a good thing.

Grinch Smoothie Ingredients and Their Benefits: (Research yourself for TONS of information not included here)

  • Green apples: Don't peel your apples because apples have both types of fiber, so the combination of an apple's pectin works with the phenolics in its skin to lower your plasma cholesterol and triglycerides. Some foods actually bind to the cholesterol in your system and help remove it so that your body absorbs less of it. Higher absorption leaves less cholesterol to accumulate in your arteries. This is why eating whole fruit can be more beneficial than eating processed fruit products or taking fruit extract supplements.
  • Avocados: Contain a healthy type of unsaturated fat known to lower cholesterol, monounsaturated fats (oleic acid), which are known to promote heart health by boosting the good cholesterol and lowering the bad cholesterol. Monounsaturated fats can help lower your cholesterol, according to the American Heart Association. It is said we should aim to consume between 25 to 35 percent of our daily calories from fats of the unsaturated type. They are also high in fiber and beta-sitosterol, a plant chemical, said to help keep cholesterol in check. (I'll have to try this myself, but apparently avocado pits are the latest raw foodie craze and are said to be wonderful for you, period, including lowering cholesterol numbers. It is said you can blend one up into a powder....must need a monster processor I'm thinking. lol) 
  • Bananas: A good source of dietary fiber, which can help reduce your low-density lipoprotein – LDL or “bad” cholesterol via the soluble fiber. Soluble fiber helps slow the absorption of cholesterol and sugar in your bloodstream, reducing LDL cholesterol and blood glucose levels. Adding fiber to your diet may also help you lose weight, which can help you lower your cholesterol and blood pressure naturally.
  • Honey:  Small studies have suggested that honey benefits patients with high cholesterol concentrations. A University of Pittsburgh Medical Center study says that 1 to 5 tbsp. of honey two or three times per day can lower your cholesterol. A study by N. S. Al-Waili found that taking these amounts of honey daily improved blood-sugar control and cholesterol profiles in people with diabetes and high cholesterol, according to a 2004 issue of the "Journal of Medicinal Food." Honey has emerged as a healthy, non-drug option to help reduce cholesterol numbers. Two separate studies conducted on the effects of honey on cholesterol came up with similar conclusions. A study published in “The Scientific World Journal” had participants who consumed 70g of honey for 30 days. The test group showed a reduction of total cholesterol by 3 percent, while a similar study published in the “Journal of Medicinal Food” showed a reduction in total cholesterol of 8 percent.
  • Spinach: Contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Now research suggests that just a 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Spinach is the richest source of lutein. Shoot for a ½ cup a day.
  • Flax meal:  Researchers set out to see how flax seed products affected cholesterol and triglyceride levels. Combing through 28 existing, peer-reviewed studies on flax, they found that use of flax seed, not flax seed oil, lowered levels of LDL (bad) cholesterol, generally without altering HDL (good) cholesterol levels. The cholesterol-lowering effects, which ranged from about 10 to 20 percent, were most apparent in women, particularly postmenopausal women with high cholesterol to begin with. Flax seeds are a rich source of alpha-linolenic acid, which is a plant-derived type of omega-3 fats that have been shown to lower LDL cholesterol, as well as triglyceride levels. One study found that 100 mg daily of flax seed lignan can be effective at reducing blood cholesterol levels in men with moderately high cholesterol levels. Another small study of 40 patients with high cholesterol levels were told to take 20 grams of ground flax seed daily in which those receiving the flax seed did just as well as those given the statin drugs in the study. These are, like avocados, high in soluble fiber which can prevent the actual absorption of cholesterol within the body.
  • Almond milk (or soy milk or rice milk): All three are said to be good options for people with high cholesterol. Almond milk is low in sodium and high in healthy fats (such as omega fatty acids typically found in fish), which helps to prevent heart disease. Almond milk contains monounsaturated fat that may help lower bad cholesterol levels. Because it comes from plants, there's no saturated fat or cholesterol and it is loaded with vitamins E and B12. This milk replacement option is said to be a "definite do."  The proteins in soy milk may actually reduce cholesterol as well. The proteins in soy milk may help to decrease LDL cholesterol and increase HDL cholesterol. A study published in the Journal of the American College of Nutrition compared soy milk with dairy milk in 28 people aged 30 to 65. The participants had to drink enough cow milk or soy milk daily for 12 weeks to consume 25 grams of protein each day. At the end of the study, the LDL cholesterol was 5 percent lower for the soy milk group than the cow milk group. This milk replacement option is also said to be a "definite do." Rice milk contains healthy vegetable oils like canola or safflower oil. Rice milk is a vegetable-based milk replacement option because there are no saturated fats. Calorically, it is similar to almond milk. Some types of rice milk have been enriched with sterols or stanols, a vegetable "cousin" of cholesterol, and studies have shown that sterols or stanols compete with animal cholesterol for absorption and can lower both the total and bad cholesterol numbers. It is said to be a "definite do" also for people with high cholesterol.

    A 2010 study, published in Nutrition Research, found that daily administration of 100mg of flaxseed lignan, can be effective at reducing blood cholesterol levels, in men with a moderately high cholesterol level.

    Another small study, involving 40 patients with high cholesterol levels, were instructed to take 20 grams of ground flax seed per day. When the results were compared to the group taking a statin drugs, those receiving flax seed did just as well as those given statin drugs.

    Flax seeds also contain both insoluble and soluble fiber. Soluble fiber is thought to aid in lowering cholesterol, by preventing the absorption of cholesterol within the body.
    - See more at: http://www.healthcentral.com/cholesterol/c/822/134801/cholesterol/#sthash.cr3hPz9L.dpuf
    Flax seeds are a rich source of alpha-linolenic acid. This is the plant-derived type of omega-3 fats, which has been shown to lower LDL cholesterol, as well as triglycerides levels.

    A 2010 study, published in Nutrition Research, found that daily administration of 100mg of flaxseed lignan, can be effective at reducing blood cholesterol levels, in men with a moderately high cholesterol level.

    Another small study, involving 40 patients with high cholesterol levels, were instructed to take 20 grams of ground flax seed per day. When the results were compared to the group taking a statin drugs, those receiving flax seed did just as well as those given statin drugs.

    Flax seeds also contain both insoluble and soluble fiber. Soluble fiber is thought to aid in lowering cholesterol, by preventing the absorption of cholesterol within the body.
    - See more at: http://www.healthcentral.com/cholesterol/c/822/134801/cholesterol/#sthash.cr3hPz9L.dpuf
    Flax seeds are a rich source of alpha-linolenic acid. This is the plant-derived type of omega-3 fats, which has been shown to lower LDL cholesterol, as well as triglycerides levels.

    A 2010 study, published in Nutrition Research, found that daily administration of 100mg of flaxseed lignan, can be effective at reducing blood cholesterol levels, in men with a moderately high cholesterol level.

    Another small study, involving 40 patients with high cholesterol levels, were instructed to take 20 grams of ground flax seed per day. When the results were compared to the group taking a statin drugs, those receiving flax seed did just as well as those given statin drugs.

    Flax seeds also contain both insoluble and soluble fiber. Soluble fiber is thought to aid in lowering cholesterol, by preventing the absorption of cholesterol within the body.
    - See more at: http://www.healthcentral.com/cholesterol/c/822/134801/cholesterol/#sthash.cr3hPz9L.dpuf

I'm actually pretty disgusted that my primary care provider can't help educate me on what it is I need to do, other than take a medication. It's shameful in my opinion.

Seeing how I never ate breakfast or lunch in the first place, all I need to do is force myself to have a daily breakfast, which I plan to do with this yummy smoothie with the above ingredients, eat oatmeal daily for 3 to 4 Weight Watchers points for lunch, and pay attention to the amount of cholesterol, saturated fats, and sugar in my dinners overall. I also need to get in at least 30 minutes of cardio each and every single day, which I have been doing.  I've also started walking 2.5 miles each night, weather permitting.

The other two things I know are also good for lowering cholesterol are my Favorite Amy's Lentil Soup and green tea. I'll let you look up the cholesterol-lowering properties of these items. I plan to go through my recipe section and mark things that I find are in fact good for lowering cholesterol. I hope this information helps someone else looking for a quick meal-replacement-type of smoothie that is actually good for people with high cholesterol.

(I am not a doctor, and the information in this post is based on my own, nonmedically-guided online research. Please, if YOUR insurance covers a consult with a nutritionist check there, as I am still trying to Figure out if I can get mine to cover a consult with one.) 

Wednesday, September 10, 2014

THOSE People - You Aren't Me and I'm Not You

This post is more of a vent.  I'm not sure why I Feel the need to vent right now, as I learned early on that nobody understood what I did for my job in my work-at-home position. How can they understand it now that I am no longer doing that one and am transitioning into another?  I know I should be able to just ignore it being secure in myself and the way I handle(d) it because if I can say I juggled it all to the best of my ability, then it's all good and I have no regrets. I'm the main person who paid a price for the chaos and sacrifices made, as evidenced by my new lovely Freakin' Figure. Nobody else is the wiser--a sign of doing it well, but also for being misunderstood and taken for granted because it was seamless for them.

THOSE people.....I can't stand 'em. I can't stand people who Feel the need to share their thinly veiled criticisms of another's life as if they DO understand it despite not having anywhere near the same demands on time because of it nor the same level of sacrifice.  They don't have even a smidgeon of an inkling of how Family dynamics change with the changes Forced upon others.

For example, if you are a stay-at-home mom, you better just KNOW never to call a work-at-home mom one. If you didn't know that, you do now.  If you've never worked from home, then don't THINK you know what a work-at-home mom has to go through because you're a stay-at-home mom or because you're simply a working mom with a job outside of the home because you do NOT. If you've never had to take your work and laptop with you on every Family vacation you've ever taken, couldn't go on a Family outing on said vacations until the work load had arrived for the day and had been distributed after an unspecified amount of time waiting, pulled all-nighters to get said work done while the rest of the Family and world are sleeping and continuing on the next day(s) on 4 hours of sleep for years, pulled out your laptop to work in the hospital bed in which you are lying for recovery to actually work within hours of giving birth and continued on afterward as if you just hadn't, nor tried to produce work through sibling squabbles for a deadline, then you best just keep your opinion to yourself and your mouth shut. If you aren't holding the exact same position doing exactly the same thing as another with the exact same itineraries, etc., you know NOTHING. Don't ever assume you KNOW anything whether you are both working moms, stay-at-home moms, or work-at-home moms.

Here's a novel idea, how 'bout you just learn to recognize that your life is the life of no other and help problem solve a challenging situation another just shared with you. Children and spouses of women in each situation are different as well having learned to thrive, survive, and grow in the unique chaos each situation presents.  It's been my experience that children and spouses of stay-at-home moms place more responsibility and demands on moms than those of working moms whose spare time is spread thinner.  When there is a shift in the dynamics, there can be a huge adjustment period for the entire household, and it isn't always perfect or pretty because there are more factors in play for that transition than just "mom" and/or her abilities. 

I swear, the next time someone says, "Well, I'm a stay-at-home mom, and that's my job because my husband is out working all day." or "Other moms who work all day can manage it," I'm gonna lose it. It is not the same, nowhere NEAR the same. I've done all three throughout my life so far, so unlike most, I AM Fully qualified to speak about it and not just THINK I know how it is.  In fact, if you want to vent about your full-time or part-time working demands and motherhood, I'm here to listen and share problem-solving solutions if I have any for you; if you are a work-at-home mother or a stay-at-home mother, I'm here for you too and will do the same.  If I don't have anything productive to share with you, I'll just be a sympathetic and understanding ear to bend. Simple.

I already feel better having written this and no longer feel a need to rant. I love it. I can skip ahead and leave out all the boring details of the conversation I had with one of THOSE people this morning to the part about how it ties into weight loss journies.  It's the same thing.  Just because YOU can manage to work out, it's wrong to assume you know why someone else can't.  In fact, it's very simpleminded of you to criticize another for not being able to, to assume they aren't actively trying to find their way, that's it's just not as simple for them because they aren't YOU.  Everyone has different capacities for organization, stress, time management, and frustrations to the point of just having it being more simple to shut down.

Having someone say to you, "C'mon, we're Fat because we eat too much." is maddening when you don't eat too much.  I can list the reasons why I'm Fat, as I have in this post, and none of the reasons are overeating.

Stop it, everyone. Know what you are saying, whether you are saying it innocently or not. Just listen. Offer help or advice if you Feel it is warranted or wanted. Recognize when someone is venting or frustrated, but more importantly recognize they are doing so BECAUSE of their limitations. How it isn't obvious that frustration is a direct result of a perceived obstacle, difficulty, or challenge, is beyond me, but apparently not so for others. Stop Failing to recognize that your life is exactly that, only yours and not the life of anybody else and absolutely nobody can compare the unique dynamics of your family to theirs, and you should never be comparing theirs to yours. 

Tuesday, September 9, 2014

A Fantastic Treat for 5 Weight Watchers Points - A Fab Grab Option

I stumbled upon this Muller yogurt Fab Grab because I had a coupon for it that I paired up with a sale to get each one for just under a dollar at $0.99 each. Once I tried it, I felt like I was eating a dessert!

If you're like me and don't actually like Greek yogurt and need to add a bit of honey to lessen the tartness of it, then this would be 1 more point for a total of 6 points.

Diagnosis and The Big O

The big Freakin' Fat O word.  No, not that one. Get yer mind outta the gutter. Obesity. OBESITY. O-B-E-S-I-T-Y. It was listed under the diagnosis section of my doctor's visit today.

Today was my First family medicine doctor visit for a physical in 5 years.  I mentioned in the past, some Female issues I had to Follow-up the last Few years and my back issue, but to see it right there in print. Sigh.

I know my use of the word Fat bothers some people, and while I like to say that I call it 'it as I see it, the word "obese" bothers me.  It brings to mind "beast." It feels like a more shameful word to me for some reason.  It makes me Feel like a glutton, a slouch, a louse, and a Failure.

How does this particular big Fat O word make you Feel?

Sunday, August 3, 2014

Scratch that Week

I was so excited to restart watching my diet, and then I had 3 nephews join my 3 for some cousin Fun for Four days.

I actually Feel like I gained weight and have therefore not weighed myself.  What's the point when you KNOW there's no good news?

I know this wouldn't derail most Folks, but my Family had put Fun on the backburner all summer long to refinish the house for a party I hosted last week.  We haven't really had a summer vacation as a Family, so I Figured let's do some Fun stuff with the extended Family here and really make some memories.  So, that's precisely what we did, but that meant making huge batches of quick things to eat on the run for 8.  I had an assembly line most meals, and these teenage boys ate it as I made it, and if they wanted seconds, then I just kept going, and then we'd jump in the car and do something Fun.  The most "interesting" part was trying to ensure everyone got their teeth brushed and showered with one bathroom.

I won't bore you with what I Fixed, but think hoagies, pizza, etc. I did put salads on the table, and while the Fruits were slightly touched by the kids, the veggies were not.

We had a ball, and I don't regret it, but I wish I was a few pounds lighter a week sooner than starting over tomorrow.  I'll get there. I'm determined to.

One thing I noticed in all this chaos is that my husband took off to go jogging a couple of times.  Isn't that nice how they get to do that?  Why can't I do that?  I don't know.  It started me thinking that while I hate working out in public amongst others and in public gyms, maybe I need to bite the bullet and my hangups about it and just do that.  I can't seem to make that time with all the other demands put upon me. He just takes the time.  I do have to say that if things aren't just so, like the dishes done or the house too messy, I have to hear him sighing.  Don't get me wrong, he's a great husband who does housework, but I have this problem of detecting his Frustrations via those sighs and Feeling badly that he's Frustrated at all, which prevents me from taking that time for myself.

Saturday, July 26, 2014

Thank You Weight Watchers!

Weight Watchers sent me a gift that was awaiting my return from vacation back in April.  Thanks so much Weight Watchers! I love my gifts!

Weight Watchers sent me the following gift....some spicy heart-shaped pasta made spicy via pepperoncini, a huge bowl, the Weight Watchers serving size measuring spoon set, a garlic press, and four good-sized canisters of herbs.

As you may notice, there is a chip in the bowl.  It must've been handled roughly in transit because the crack linked to it there on the rim goes straight down to the center of the bowl. Bummer, right? 

It took me a bit to get around to using it, seeing how vacation and ensuing schedule thereafter derailed my diet, but on the 4th of July I used the pasta to make this garden pasta salad by Paula Deen.  I never Figured out the points, but they have to be pretty low.

I haven't gotten to the herbs yet, as I'm using what I have first, but I have used the serving spoons, which I happen to feel were nice enough to use during the elaborate shower I had last weekend.

I used the garlic press last night to process 6 cloves of garlic that I was in no mood to mince myself for my First attempt at cooking kale straight from my garden.

Thank you, again, Weight Watchers!

Official Restart Day!

Turns out I gained some weight back....about 9 pounds. Here we go.  

Thursday, March 27, 2014

Fab Grab Smoothie Option for Only 3 Weight Watcher Points

I would never pay Full price for this product because I am Frugal, but because they were on sale at my local grocery store for $1.79 each AND I had a coupon for $100 off of 2, I bought 14 of 'em to try out.  Each cost me just $1.29.  It is definitely a time-saver 'cuz there are no glasses or blenders to clean from making my own!

I had originally bought them for my picky daughter because they have some veggies in them and Greek yogurt protein in them, but after I Figured out the points, I knew this could be a Fab Grab item for when I am on the go.  In Fact, I may stop off at grocery stores to buy them with some single-serve apple juice when I'm on long drives and Find myself Feeling snacky, and for the kids too.  We have a long drive coming up soon, so I may try that out.

This particular Blue Power Dole Shaker boasts B6 and B12 and is labeled is a fruit and veggies smoothie with Greek yogurt, blueberry, banana, and red beet.  The back of the container indicates it is all natural fruits and veggies plus Greek yogurt with pre- and probiotics plus 100% DV of vitamins B6, B12, AND folic acid. It says there is 180 calories as prepared and 5 grams of protein.  It also happens to say that satisfaction is guaranteed. There is a little window on the back as well, the bottom of which is the Fill line for an extra thick consistency, and the top of which is the Fill line for a thick consistency.  One cup of apple juice took mine to the thick consistency, the top of that window. 

This particular Dole Shaker is only 3 Weight Watcher points for me, and that includes the 1 cup of apple juice.  It comes out to 1 point for the Shaker and 2 points for the juice.  I had this for a snack option today.  You can use a Few different juices to mix with them too.  The bottle says you can use apple, pineapple, or your Favorite juice. 

They come in many Flavors.  Here is a picture of those I chose to try out in the Future.

 (This is my garage Fridge, so don't judge!)

Update:  I just checked the Peach Mango flavored Shaker.  If the full cup of apple juice was added to it, it would be 4 points total. The Blue Power alone is 1 point, but this peach-mango alone is 2 points.  I'll update with the rest of the points values for the rest of the flavors I have shown.  It's just too cold to go out to the garage fridge this time of night. ;)

Tuesday, March 25, 2014

Spicy Cod Cakes with Chipotle Sauce for 7 Weight Watchers Points

I am not really a Fish Fan, but I love these spicy cod cakes.  The recipe, as I wrote it, called for regular, Full-Fat ingredients, but I lightened it up just a tad. Each patty is actually quite large.  That is one corner of a serving platter shown in the image above, as I included a couple of other Fish options for the rest of the Family to try. 

Cod Cake Ingredients:

12 oz. cod fillet (8 points)
1 egg (2 points)
2 Tablespoons Hellman's Light Mayo (0 points)
1/2 c. Panko breadcrumbs (2 points)
3 green onion (I use more) (0 points)
3 Tablespoons of extra-virgin olive oil (12 points)

24 Recipe Total points for cakes divided by 4 patties comes out to 6 points per cod cake. 

Cod Cake Directions: 

Preheat oven to 350 degrees F.  Lightly coat a baking pan with nonstick cooking spray.  Season Fillets with salt and pepper to taste and place in pan.  Bake 12 to 15 minutes, or until Fish Flakes easily with a Fork.  REmove from oven and let cool completely.

Break Fillet(s) into small Flakes and place in a large bowl.  Add the egg, 2 tablespoons of the mayo, the panko and green onions.  Season with salt and pepper to taste and gently mix to combine.  Form into 4 large patties.

In a large nonstick skillet heat oil over medium-high heat.  Add patties and cook 5 minutes per side or until golden brown and cooked through (145 degrees F).

Chipotle Sauce Ingredients: 

1/2 c. light sour cream (4 points)
1 Tablespoon chopped fresh cilantro (0 points)
1 chipotle pepper in adobo sauce, finely chopped wearing a glove (0 points)
2 Tablespoons of Hellman's Light Mayo (0 points)

4 points total sauce recipe points divided into four equal servings comes out to 1 point per serving. 

Chipotle Sauce Directions: 

In a small bowl, combine sour cream, cilantro, chipotle pepper, and 2 tablespoons of light mayo.  Season with salt and pepper to taste.  Divide evenly and top each of the 4 cod cakes with a dollop.

Serves: 4
Points: 7 Points per Serving

Nutritional Info.:  315 calories, 22 g fat, 5 g saturated fat, 100 mg cholesterol, 230 mg sodium, 8 g carbohydrate, 1 g fiber, 19 g protein.

Saturday, March 22, 2014

A Few Fab Grabs by Quaker and Planters to Share

Yes, you can buy granola cereal in many forms, but this is a great grab-and-go option when you are on the run, pre-measured to boot.

I had some coupons for the Quaker Warm and Crunchy granola cereal (which you can eat cold by the way or even add to some plain nonfat vanilla yogurt) that allowed me to buy a bunch of boxes for $1.50 each when combined with a sale.  The Apple Cinnamon version of the Quaker Warm and Crunchy granola cereal is only 3 points per serving.

The Cranberry Almond version of the Quaker Warm and Crunchy granola cereal is only 4 Weight Watchers points for me.


When I look back at the 1.4-oz., 3-point packet of granola cereal I got on the NutriSystem plan, the Apple Cinnamon at 1.69 oz. and the Cranberry Almond at 1.76 oz. seems fair, as each provides a bit more per serving.

Another great Fab Grab is the NUT-rition bars Planters makes.  For example, this cranberry-almond-peanut bar is only 3 points for me.  Fits great in a purse! It is 1.23 ounces. 

 So there you go....three new Fab Grab Options for those busy moments when you don't want to cave and grab something Fast and totally crappy for you.

Friday, March 21, 2014

My Review of Kathy Smith's Secrets of a Great Body Upper Body Workout

I need to clarify that while Kathy has been around for decades, I am offering a review from the view of a 44-year-old Fat woman today.

I Find that many workout videos are overly-challenging for the bigger amongst us in that they aren't taking into consideration our bellies and the state of our endurance or strength.  Either that, or I'm just a wimp, but the thing is, if there were more encouraging workouts out there for Fat Folks, Fewer of us would throw in that towel, so to speak.

Having explained where I'm coming from, and having dug out my old VHS collection of Fitness tapes (Thank God I still have a working VHS player! Knock-knock.), I revisited Kathy and this particular workout today.

I have to rate this a 9 out of 10, with 10 being the highest.

Very minimal "equipment" was required, save a few household items, as shown below.  The towel is for a stretch, the cushion to lie upon for a Few moves, and the chair to sit upon and lean upon.  The hand weights are all you would need to buy if you don't have any.

It was easy for me to do all of the exercises she shares in this video.  (I only had to modify the crunch section due to my lower back.)

I could do all of the reps for all exercises except for the push ups.  I made it through all 12 of the first set of push ups, but only 3 of the second set.  You can see improvement in the number you can do with each subsequent run through as your strength increases.

She very clearly explains each and every exercise stressing you to Focus on the muscle group being targeted.

Great pace and around half an hour long.

YOU get to choose how much weight you wish to use and therefore get to determine that awful level of soreness that stops many in their tracks.  I like to build up strength slowly with a small burn when first starting any routine versus going all out and being unable to move for days.

I used 2- and 3-pound hand weights and still felt a burn.  Heck, my arms burned after her arm warm-up with the weight of my own arms.  lol

There were only two exercises I Found myself wishing she had explained a modification for.  They were both exercises that required you to sit as shown in the image below--with your chest in your lap.  The problem for us Fat Folks is that our bellies don't allow for that.  I just bent as much as I could with my legs not together as they do in the video (spread 'em) and tried to maintain my Focus on the muscles being worked.  That being a complaint, I still did it with this big ol' belly, and I bet you can too.

No offense meant to Kathy by asking earlier "Do you remember Kathy?" because she is still apparently active in the industry, and it's my bad that I didn't know that.

If you are interested in this workout, here you go via this link for a 26% off sale at $9.49 for a 3-DVD set (I paid way more than that for each VHS tape I have back in the '90s!).

I'll do and review the lower body workout tomorrow, but I know nothing about the third DVD they offer in this set shown at the link provided above.

I am in no way affiliated with Kathy Smith or the company link I provided for the cheapest price I could find.  I'm just offering an honest opinion of my personal experience from the perspective of a Fat girl in her Forties! ;)

Flashback Friday and Kickin it VHS style

Anybody remember Kathy?  I used to do her video workouts back in the '90s and am revisiting those tapes today.  If it was good enough then, it's good enough now!

Thursday, March 20, 2014

Blueberry Muffins for 3 Weight Watchers Points

I made my kids a batch of blueberry muffins from a recipe my youngest brought home from school when they had a blueberry day.  A coworker's of Mr. F's owns a blueberry Farm, and I have about 8 pounds of blueberries yet to use up in my Freezer from last season.

I decided to Figure the points out when I remembered that blueberry muffins were an actual breakfast entree while on the NutriSystem plan (as I covered in this post).  Turns out the points value for me was 3 points per muffin.  Guess what?  They were 3 points on the NutriSystem plan too, so why not?  Mine were Fluffier, less dense, bigger, and tasted better with none of that "diet" taste.  I had a hard time swallowing their version and HAD to drink something to help it go down. lol

Here is what the muffins looked like on the NutriSystem plan (and that is a 1-cup measuring cup), and as you can see, I counted my Weight Watchers points while on their plan:

Their packaging says each muffin was 2 ounces. Each of my muffins weighed in at 1.8 to 2.0 ounces too.

As you have probably noticed by now, I prefer to use "normal" ingredients.  Faux sugar/sugar substitutes scare me (and give me heart palpitations), so I stick with normal, unmodified sugar, which is 15 calories per tablespoon with 0 grams of Fat and Fiber.  Because 1/2 cup of sugar (equal to 8 tablespoons) would be 120 calories, I assign the sugar in this recipe 8 points (1 point per Tbs.). Because this recipe makes a dozen muffins, there is less than a tablespoon of sugar in each muffin.  They may technically be less than 3 points each at 2.5 points.


1 c. blueberries - 1 point
1/4 c. melted butter, - 12 points (I use Challenge organic butter, which is
           higher in points than Land O'Lakes)
1-3/4 c. unbleached all-purpose flour - 14 points
2-1/2 tsp. baking powder - 0 points
1/4 tsp. salt - 0 points
1/2 c. sugar - 0 points/Tbs, but I give 1 point per Tbs. at 120 calories, so
          8 points
1 egg - 2 points (could use egg white substitute and save a point)
1/2 c. 1% milk - 1 point

(38 points total divided by 12 muffins = 3.1666~)


Combine the dry ingredients and add the melted butter. Add egg and milk and beat until smooth. Stir in the blueberries.  Divide evenly among muffins tins.  Bake 20 minutes at 400 degrees.

Makes 12 muffins.
Serving Size: 1 muffin
Points: 3 points per muffin

Wednesday, March 19, 2014

A Biscuit AND Gravy for 7 Weight Watchers Points!

This is why I love Weight Watchers.  You don't have to deny yourself anything.  Biscuits and gravy is a Favorite of mine, which I usually only make and eat on holiday mornings and once during an annual vacation.

Because I had biscuits and gravy on Nutrisystem, albeit for 3 Weight Watcher points, I decided to see how many points I could make it from scratch with items I had on hand.  (See the NutriSystem version in my post here.)

Turns out that even while baking up some store-bought large homestyle biscuits, the biscuits themselves are 4 Weight Watchers points each.  That puts the biscuit alone at 1 point higher than the rehydrated NutriSystem biscuit and gravy entree in its entirety shown here, but because my breakfast smoothies ring in at 5 to 6 points and there would be none of that preservative crap happening, I kept going.

I pulled aside some sausage after browning an entire batch, added 2 tablespoons of Flour, and 1.5 cups of milk.  The gravy, made without any special weight- or health-modifying ingredients, clocked in at 9 points total.  There was enough gravy to divide into 3 even servings, which I weighed out and placed in storage containers.

I knew that the gravy would thicken upon standing and storing and that I would need to add a splash of milk upon reheating to thin it.  Because the gravy came out to 9 points, when divided by 3 servings, it comes out to 3 points per serving. I do not count the "splash."

So there it is, *A* biscuit and gravy (I would normally eat 2 in a serving) for only 7 Weight Watchers points.

I bet you or I could make it for less by tweaking some ingredients, but I'll wait to try that out for when my points range changes.  Let me know if you do it First!

As it stands, here are the ingredients and my directions:

Follow package direction for biscuits of choice and Figure points.

2 ounces of breakfast sausage drained on paper towel - 5 points
2 Tablespoons of unbleached all-purpose flour - 1 point
1.5 cups of 1% milk - 3 points
salt and pepper to taste

Cook sausage until slightly crispy in a frying pan breaking it apart into bits as it cooks.  Place 2 ounces of sausage onto a paper towel to drain and pat to remove grease.  Place the 2 ounces of sausage into a small saucepan.  Add 2 Tablespoons of flour to hot fully cooked sausage in small sauce pan and stir to coat sausage crumbles.  Stir in 1.5 cups of milk and stir over medium heat until boiling and thickened.  Divide gravy mixture evenly into 3 separate storage containers.  Add in a splash of milk while reheating your individual serving for consumption. Enjoy what most consider a lost treat while dieting, or at least what I consider a treat! It has to be the southern part of my heritage that makes me love it so, right? ;)

I will make up an entire 12-oz batch of sausage turning it into 15 individual servings.  I bake the biscuits and place them in the freezer on a cooled cookie sheet to freeze them individually.  I also place the individual containers with gravy into the freezer.  Once all are frozen, I place 1 biscuit and 1 batch of frozen gravy into a Food Saver baggie and seal.  

Tuesday, March 18, 2014

Family-Friendly Faux Spaghetti (5 Points) AND Bread Sticks (5 for 4.5 Points) for Only 9.5 Weight Watchers Points!

I know my picture quality could stand some improvement, but I have to tell ya, without having an extra set of hands holding some special lighting reflecting onto the food that I am about to eat, I don't much care 'cuz I gotsta eat it before it gets cold!

I'm very happy I tried the Faux spaghetti AND the Faux breadsticks (my second time making these).  It was all very Flavorful.  Turns out I actually like my zucchini "noodles" much better than real pasta, and brace yourself.....wait for it.....2 whole ounces of lean ground beef, a whole 1/2 cup of spaghetti sauce, and a bowlful of zucchini is only 5 Weight Watchers points!

The Faux breadsticks are made of cauliflower!  Here's the Funny....each of my kids ate it too!  Of course, they had NO idea they were eating cauliflower.  Because I was able to slide this one past my three picky and choosy eaters and one asked for more (yes there is a difference), I'm labeling the breadsticks Family Friendly! I'm labeling it Family-Friendly ESPECIALLY because Mr. F. (who once puked while being Forced to eat cauliflower by a babysitter as a child) ate it too.  I know...probably mean not to mention it was cauliflower to someone with a past experience such as his, but I had to try it.  I made the announcement after he was done and had expressed his Favorable opinion.  I'll probably never tell the children until they're on their own.

I bet you could slide the zucchini noodles in if you peeled the green off before blanching AND mixed it all up prior to presentation to the Fussy eaters. ;) (Have to try this one soon.)

Cautionary note....there is a little piece of metal sticking out inside of the Veggeti I bought at Walgreens that can cut your knuckles as you twist your "noodles" out.  I did not use the gripper device provided because I guess my zucchini was too narrow and curvy to keep hold of it, but I did try to use it.

                                                                  (Still hungry? Ewww)

I got the recipe for the Faux breadsticks from Betty at Betty's Kitchen here. Thank you Betty! I'll share what my measurements, etc. were, and as is per usual, the points values.

5-Point Faux Spaghetti Ingredients/Directions:

2 oz. lean ground beef = 4 points
1/2 c. spaghetti sauce = 1 point
1 whole zucchini = 0 points (I used the end labled "Thin" for thin "noodles")

   Instructions:  I just browned my lean ground beef and set aside 2 ounces of it onto paper towel (to let the paper towel absorb any fats).  I took out 1/2 cup of spaghetti sauce from the batch I threw into the beef mixture for the rest of the family.  After using the Veggeti to process my zucchini, I brought water in a sauce pan to a boil, tossed in the "noodles," and boiled for only 2 minutes.  I quickly heated up my premeasured meatsauce and tossed with my "noodles." Voila. Done.

4.5-Point Faux Breadsticks (for 5 sticks!): 

1 large head cauliflower (I just go for an average size - I'll weigh one out for my next batch)=0 points
2 cloves garlic, minced = 0 points
2 eggs, well beaten = 4 points (2 points each egg) (could probably use egg white substitute)
4 oz. shredded mozzarella (I use regular) = 8 points
1/2 tsp. onion powder = 0 points
coarse sea salt to taste = 0 points
freshly ground black pepper = 0 points
cooking spray = 0 points
1 cup grated Parmesan cheese (I grate my own) = 6 points
Italian seasoning to taste (I use generously)

   Instructions: Betty's directions instruct you to use a plastic-covered bowl to steam your veggies in the microwave, but I won't use plastic in the microwave due to the health implications this practice is said to have, so I steam my cauliflower until it is Fork tender on the stove top.

I let it cool in a strainer for about 5 minutes so that as much excess water drains/evaporates off as possible (you don't want it to be particularly water logged, as it will leave your sticks extra mushy).

Once the steamed cauliflower is Fork tender, place in a Food processor and pulse/run until mashed-potato consistency.  Add in the eggs, mozzarella cheese, garlic, and onion powder.  Process again until well combined.

Spray a 10" x 15" baking pan with cooking spray and spread the cauliflower mixture out evenly, pressing slightly.  Sprinkle with the coarse sea salt, black pepper, and Italian seasoning to taste, and then cover evenly with 1 whole cup of freshly grated Parmesan cheese (you can use less Parmesan if you like to save on points if necessary).

Bake in the oven at 450 degrees for about 20 minutes or until sufficiently browned and sides have pulled slightly away from the edges of the pan.  Slice into 20 "breadsticks."

These breadsticks aren't going to stand up to being held in your hand, but cutting them with a Fork to eat them works just Fine.  I just told my kids the "dough" was a little weak. ;)  The less water your cauliflower holds onto, the more Firm your sticks will be.

I just cut off a chunk of the "breadstick" and slid it into my Faux spaghetti.  It was delicious.

Friday, March 14, 2014

Broiled Jamaican Mahi Mahi for 5 Weight Watchers Points

Tried this recipe tonight.  Quite spicy, but that probably depends on the jerk seasoning you use.  A serving size is 6 ounces for 5 points, and it's done in a Flash, so get your sides ready beforehand!


4 (6-oz.) mahi mahi filets
2 Tbsp. honey
1 Tbsp. olive oil
1-14 tsp. lime zest
2 to 3 Tbsp. jerk seasoning
Juice of 1 lime


Choose 4 (6-oz.) mahi mahi filets

Season by placing honey, oil, and lime zest in a small bowl.  Put filets on broiler pan coated with nonstick cooking spray.  Brush honey mixture on each filet and sprinkle with jerk seasoning.

Preheat broiler to high.  Broil filets 8 minutes or until fish flakes easily with a fork.  Drizzle with lime juice and serve.

Serves: 4
Points: 5 (6-oz. filet)

Nutritional Info:  210 calories, 5 g fat, 1 g saturated fat, 130 mg cholesterol, 935 mg sodium, 9 g carbohydrate, 0 g fiber, 33 g protein

Thursday, March 13, 2014

Face the Flub Up Quick - Sleep issue

I found the above picture while reading about alternative and natural remedies for hot flashes.  The photo was in an article regarding acupuncture here.

It's been about two weeks now that my sleep has been out of whack.  I think it's due to the temperature change outdoors that has made my hot Flashes magnify.  If it's colder inside my house, then I'm thinking they aren't as apparent, but boy are they back right now at Full Force.

Last night I actually took an ice pack to bed.  It was 5:30 a.m. the last time I looked at the clock.  The simple act of touching the ice pack can lessen the duration and head off a Flash when I'm out and about, like at the dentist or the chiropractor, and this is great because a Flash is actually humiliating in public where I suddenly become a sweaty hog and the doctor needs to touch me. Sigh. It was difficult to ignore the icy feeling on the top of my head, on my belly, or on my back, however, in order to fall asleep.  I slept my morning away and didn't wake up until the afternoon.

This has been progressing slowly to the point my nights and days are switched up again.  When this happens, I don't eat breakfast or lunch, as I'm only up for dinner with the rest of the Family.  Not good for dieting.  Then, after they're all asleep, I don't cook, I snack to keep from making a ton of noise in the kitchen. (My master bedroom is off the kitchen.)

I'm going to take some NyQuil tonight to see if that helps me fall asleep earlier so I can be up during the day like the rest of the world. That stuff knocks me out when I have a crazy cough.  I hate medications, so I don't advocate this approach, nor do I advocate developing a dependency on something.  This is merely desperation and a possible quick Fix.  Trust that I hate taking that stuff enough that I do what I call the "Icky dance" when I do take it, so bottom's up!

This is Freakin' Frustrating.

Monday, March 10, 2014

Balsamic-Parmesan Asparagus for 1 Weight Watchers Point

If you need your veggies to be Flavorful, then this is a good one at only 1 Weight Watchers point per serving!

I, however, have a problem with microwaving my veggies, and I especially have a problem with microwaving anything covered in plastic wrap. Toxic chemicals anybody? I typed the recipe as it appeared, but I prefer to steam my asparagus. To each his own. 


1 pound asparagus spears, trimmed
1 Tbsp. balsamic vinegar
1 tsp. extra-virgin olive oil
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 cup preshredded fresh Parmesan cheese


Place asparagus in a microwave-safe dish and cover with plastic wrap. Microwave at HIGH for 4 to 5 minutes or until crisp-tender.  Drizzle with vinegar and oil.  Sprinkle with salt, pepper, and cheese.

Yields: 4 servings
Serving Size: 1/4 of the asparagus
Points: 1

Nutrition:  52 calories, 3.2 g fat, 3.6 g protein, 3.2 g carb, 1.3 g fiber, 6 mg cholesterol, 1.3 mg iron, 248 mg sodium, 90 mg calcium

Tex-Mex Haystacks for 8 Weight Watchers Points

This is a Filling dish.  It makes 4 servings, so if not everyone enjoys this (beans Freak my kids out and rice Freaks out 2 of them), then you have something for a grab-and-go situation for a Few days out into the Future.  Just portion, mix up, and Freeze what's left.

I'm still having a heck of a time Finding baked tortilla chips, and the scoops above claimed to be baked.  They didn't taste baked either, but I'd like to Find some regular baked tortilla chips and do a value comparison before I promote those babies. 


1 (16-oz.) can pinto beans, drained
1 (14.5-oz.) can no-salt-added whole tomatoes, undrained & chopped
1 (10-oz.) can premium chunk white chicken in water, drained
1 Tbsp. chili powder
3 Tbsp. no-salt-added tomato paste
3/4 tsp. ground cumin
1/4 tsp. salt
2 c. hot cooked long-grain rice, cooked without salt or fat
1/2 c. (2 oz.) shredded reduced-fat Monterey Jack cheese
1/4 c. thinly sliced green onions
40 baked tortilla chips (10 per serving)


Combine first 7 ingredients in a large saucepan.  Bring to a boil. Reduce heat and simmer 10 minutes or until thick, stirring occasionally. Spoon rice onto a serving platter and top with chicken mixture, shredded cheese and sliced green onions.  Arrange tortilla chips around outside edge of platter.

To serve up individually, each portion will be 3/4 c. chicken mixture, 1/2 c. rice, 2 Tbsp. cheese, 1 Tbsp. green onion, and 10 tortilla chips.

Yields: 4 servings
Points: 8

Nutrition:  414 calories, 28.5 g protein, 6.1 g fat, 61.8 carb, 10 g fiber, 41 mg cholesterol, 4.2 mg iron, 1115 mg sodium, 257 mg calcium.

Thursday, March 6, 2014

F Words Today: Failed at Freestyle February

Signing in a little disappointed today.  February didn't turn out so well for me for the most part.  I got sick of tracking points and decided to take a stab at following a more NutriSystem-style approach.  I ate a lot of smaller snack-style bits of foods.  For example, I measured my servings and kept each down to no more than a cupful. I ate much of the same meals I did on their plan, although I paid no attention to the "glycemic index" that they do.  

I also drank a lot of the Tea & Honey drinks (sick of plain water) with the artificial sweetener in it, which most weight loss plans recommend because it's low in calories.  I've heard that it can make you hungrier or crave sugar, and boy did I ever on both fronts.  I was hungrier than I've ever felt before, and I usually don't get hungry, not even when eating once a day.  Despite feeling like I did well, I only lost 3 pounds for the whole month.

I didn't weigh myself daily or even weekly.  I usually weigh-in in the mornings prior to eating and showering (because wet hair HAS to weigh more than dry hair), but it was just so darned cold I avoided heading into the basement to weigh in on the doctor's scale I have down there.  Perhaps I could've been alerted sooner that something was off or my Freelancing was working out so well had I just done it.

I also didn't blog because I moved my laptop back downstairs into my office that I've been avoiding due to the extreme cold.  This meant not even the computer tempted me to go down there.

Anyway, I'm back to tracking my food and hope to see at least a 10-pound loss for the month of March.  I'm back to biting the bullet, with shivering teeth, to weigh in each day.

How are you faring this harsh winter?

I updated this post....I changed Freelance to Freestyle.   That's what happens when you blog when tired I guess. lol

Friday, February 21, 2014

Wasa-Turkey-Avocado Snack for 4 Weight Watchers Points

1 Wasa cracker for 1 point (or bread)
2 oz. turkey breast (or the serving size for 1 point)
1 Laughing Cow cheese spread wedge for 1 point
1 oz. avocado (pre-sliced, frozen, & thawed to prevent waste) for 1 point

As you can see in the above picture, I do not have any cheese on my snack.  I saved the point for later.  Therefore, it was only 3.  Feel free to add some green onion into your cheese too. 

Laughing Cow cheese wedges come in different flavors.  I like the French Onion one best. Also, many breads are only 1 point per slice, so if you aren't into the Wasa cracker, this snack is still good on a slice of toasted bread.

PBJ Wasa Snack for 4 Weight Watchers Points

A simple snack.  Wasa cracker with peanut butter and jelly.  The Wasa cracker is only 1 point. Almond butter, Nutella, and the almond butter I buy all have the same points value at 2.5 points each, so you can switch it up a bit.  Since I make my own homemade strawberry and raspberry jam, I use those.  I don't know the points value per serving of my jellies, but I only use 1/2 tablespoon and therefore give it half a point due to the high sugar content.

This snack satisfies a crunch craving at 4 Weight Watcher points, but remember, many regular breads are 1 point per slice as well if you're not into the Wasa cracker.