The End of 100-Calorie Packs? Why portion-controlled snacks are falling out of favor

When the marketing minds at Kraft came up with the idea to package snack foods in individual 100-calorie servings, a snack revolution was born. It seemed like a great idea at the time--consumers could have all of their favorite treats and lose weight without feeling deprived. Why skip dessert when Kraft made it so easy to indulge in a sensible, but still indulgent bag of Oreo cookies (albeit in a tiny portion and without the cream filling)? Calorie-conscious snackers rewarded Kraft's marketing ingenuity with sales that totaled more than $75 million in the first year.

Other food manufacturers followed suit, and today it's easy to find 100-calorie packs of products from Planter's peanuts to Ritz crackers to Chips Ahoy! cookies. Since January 2008, 258 products making the 100-calorie claim have been introduced, but Brand Week reports that these products are falling out of favor, as evidence suggests that imposing portion control through food packaging doesn't actually promote weight loss.

A study reported in the Journal of Consumer Research found that participants given 100-calorie snack packs while watching television ate significantly more than those who were given regular-sized bags of potato chips to snack from. Food analyst Marcia Mogelonsky, Ph.D., tells Brand Week that the 100-calorie packs were "a license to overeat."

Portion control as a tool for weight loss may be falling out of favor according to some experts, with "satiety" taking its place as the buzzword du jour. Satiety, which comes from eating foods that are rich in fiber and protein, refers to a feeling of hunger satisfaction—something you don't get from snacking on cookies, candies and other processed treats.


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Focus on the goal, not the struggle

That little saying is a good thing to keep in mind. I wanted to get it down somewhere for my own use, and I wanted to share it with my readers (if I have any left - hello out there! I'm alive!)

Anyway, I saw this on The Today Show today and I wanted to share. It's inspirational to say the least.

What Chain-Food Favorites Cost in Exercise

My "two scoops won't hurt and neither will these french fries" approach to eating doesn't lend itself well to swimsuit season. Although the beach treks may have begun, there is time to make change. So, let me have it. What's that ice cream going to cost me in workout minutes? To tell us is Charles Stuart Platkin, also known as the Diet Detective. He is the author of five books and and host of WE TV's I Want To Save Your Life. Here is his report on what some of our chain-food favorites should cost us in time spent doing common exercises...

Note: Calorie content of foods are based on official website information at the time of publication. Minutes of exercise are averages based on a 155-pound person. The greater the weight of the person the more calories burned per minute.

DONUT
Dunkin Donuts Chocolate Frosted Donut (230 calories)
59 minutes of walking (3 mph).

BREAKFAST SANDWICH
McDonald's Egg McMuffin (300 calories)
32 minutes of running (5 mph).

CHOCOLATE CHIP COOKIE
Panera Chocolate Chipper (440 calories)
62 minutes of biking (10-11.9 mph).

PIZZA
Pizza Hut Large Hand-Tossed Style Cheese Pizza (1 slice; 320 calories)
39 minutes of swimming (slow to moderate laps).

CINNAMON ROLL
Starbucks Cinnamon Roll (500 calories, varies by location)
85 minutes of dancing.

HAMBURGER
Burger King Original Whopper With Cheese (770 calories)
94 minutes of swimming (slow to moderate laps).

BROWNIE
Au Bon Pain Chocolate Chip Brownie (380 calories).
129 minutes of yoga (Hatha style).

FRIES
Wendy's Large French Fries (540 calories)
77 minutes of biking (10-11.9 mph).

ICE CREAM
Häagen-Dazs Vanilla Ice Cream (0.5 cup; 270 calories)
29 minutes of running (5 mph).

BURRITO
Taco Bell Burrito Supreme, Beef (410 calories)
70 minutes of dancing.



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Exercise Tips for Your Work Lifestyle; Get workout advice based on your type of career

Holding down a job, caring for your family and squeezing in time for a workout seems almost impossible for most of us—but don’t worry, it can be done! Achieving a work/life balance that includes an exercise plan is more realistic than you think. WomansDay.com spoke with fitness and nutrition experts Cristina Rivera, MaryEllen Conway and Lauren Antonucci from Nutrition Energy, a health and wellness center in New York City, about time management and workout pointers for every lifestyle.

For the Stay-at-Home-Mom
Even though you’re at home (or not far from it) all day, you’re so busy that you can’t imagine how you’d squeeze in a gym break. “Schedule a time to exercise as if it’s an appointment,” Antonucci advises. Whether you use a wall calendar, daily planner or online calendar to keep track of your family’s activities, add your workout days so the whole household knows your priorities. And don’t forget to…

1. Schedule wisely
“Have a plan for what the kids will be doing while you’re working out,” Antonucci suggests. Try scheduling naptime, TV time or game time for the kids when you know you’ll be exercising.

2. Make a playdate
You and your kids can stay healthy together with scheduled playtimes. Rivera suggests playing a team sport with your kids. “You’ll burn lots of calories by spending time with your child and don’t even have to set foot in the gym,” she says.

3. Go for a ride
Another way to get moving with the kids is to “strap a helmet on you and the little ones, then ride your bikes to the library instead of driving,” says Conway. Not only will you stay fit, you’ll also teach your kids an eco-friendly way to get around town.

4. Reach out
We know some mothers think they can do it all, but you don’t have to. “Get help if you need it,” says Antonucci. “Take turns babysitting with another mom. You’ll each get one hour to watch the children and one hour alone to exercise.”

For the 8-5 Worker
When you work an eight-hour day, it often feels impossible to get up an hour earlier to exercise before work. Then, by the time you leave work, the gym is probably the last place you want to be. But all is not lost! Try a few of these changes for the motivation you need to tone up your body.

1. Put it in writing
To guarantee you’ll leave work on time, Antonucci suggests signing up for an exercise class.

2. Drink water all day
The best thing you can do is stay hydrated while at work. “This will help you avoid missing a workout due to dehydration, lethargy or headaches,” says Antonucci.

3. Eat well
“Bring healthy snacks to the office,” says Rivera. She recommends a complex carbohydrate, such as fruit or whole-wheat crackers, for energy, along with a protein such as lowfat cheese or nuts to keep you full.

4. Make a quick change
Simple but brilliant: “Change into your gym clothes at the office,” says Antonucci. “Once you’re dressed, you’re less likely to go straight home.”

For Long Shifts and Weekend Hours
Whether you’re working in a hospital for three days straight or picking up weekend and night shifts at a restaurant for a little extra money, the best tactic is to squeeze in a mini-workout or two throughout the day. Try these tips:

1. Make the most of break time
Exercise at lunch or during breaks in your workday. “Two or three 10-minute walks a day do count,” says Antonucci.

2. Count your steps
Rivera knows a great way to ensure that you’re getting enough exercise: Wear a pedometer! “If you work all day and night with no chance of gym time, aim for 10,000 steps during your work shift,” she says.

3. Maximize days off
Even if it’s just for a few minutes, make sure you do some sort of exercise each day you aren’t working. Antonucci points out that “you may have more days off than the rest of us, so make the most of them.”

For Business Travelers
If most of your time is spent packing suitcases, preparing presentations and driving or flying to the next destination, it can be hard to find time for the gym. These tips will help the next time you go out of town for work.

1. Pack smart
Not sure if the hotel has a workout room? No worries—bring the gym with you. Always pack sneakers and socks so you can take a quick walk. Antonucci also recommends packing Thera-Bands, which you can use for strength training in your hotel room.

2. Plan on eating healthy
Ask for a refrigerator in your room if possible, says Antonucci. Stash fresh fruit, yogurt and lowfat cheese sticks to fend off vending machine munchies.

3. Take a tour
Even if you’ve been to that city before, a walking tour is a great way to see sights and get in some exercise.



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A Review: Weight Watchers Peanut Butter Cookies & Lemon Cakes

When I started Weight Watchers back in September I was a little leery that the diet would actually work for me. The reason was because I was afraid that the leniency of food options was going to be too much. Basically – I love junk food. And on Weight Watchers they don’t discourage a treat now and then. You just have to stick to your allotted points and if you did, you were okay. I thought for sure that I would fill up my day with nothing but junk, leaving out all the healthier food options I should have been eating instead. In my past diet experiences, when I followed diet plans that were strict, I was successful up until I couldn’t take it anymore and found myself binging on all the stuff I had been craving – again, junk food. Because Weight Watchers had some healthy treat options, I’ve been able to balance things quite well. And that’s the reason why I have come to love Weight Watchers so much. You have options. You don’t have to deprive yourself of things that you want.

So yes, I love Weight Watchers because they allow you to indulge from time to time. And because of this, I’ve been successful. When I want a treat, I eat one. I just pay attention to portion control. And what’s better than that? I found that Weight Watchers has individual serving sizes of snack cakes and brownies, and soft cookies.

And I had the opportunity to try some out! I learned quickly just how delicious and satisfying the Lemon Cakes and the Peanut Butter Cookies are! I’m hooked on them actually and have made huge efforts to have them on hand for when the craving strikes.

Each item is 1 point each. They were easy to grab on the go, or in a pinch, or just simply when I was craving a treat. And because they are individually wrapped, it was easy to not splurge and have more than I should. The peanut butter cookie is soft and filled with just the right amount of peanut-buttery goodness. And the lemon cakes? Just as good.

If you are anything like me when it comes to a little indulging every now and then, make sure you look for these in your grocery store and stock up. It’s amazing how a little treat now and then boosts your spirit.

Weight Watchers Recipe: Quinoa and Tomato Salad

POINTS® Value: 4
Servings: 4
Preparation Time: 10 min
Cooking Time: 18 min
Level of Difficulty: Easy
Works with Simply Filling

Quinoa is actually related to the grass family but it looks and tastes like a grain. It’s a nutrition powerhouse and makes a wonderful substitute for rice and pasta.

Ingredients
1 cup(s) uncooked quinoa
2 cup(s) grape tomatoes, or cherry tomatoes, red and/or yellow*
1 tbsp olive oil
1 tbsp white wine vinegar, or more to taste
1/2 tsp table salt, or more to taste
1/4 tsp black pepper, or more to taste
2 tbsp chives, fresh, minced

Instructions
Put quinoa in a fine-mesh sieve or fine strainer. Place under cold running water until water runs clear (this eliminates the bitter taste contained in quinoa's coating); drain well. (Or you can buy certain brands of quinoa that are pre-rinsed.)

Place rinsed quinoa in a medium saucepan and cover with 2 cups of cold water; bring to a boil over high heat. Reduce heat to low, cover and simmer until the grains are translucent and the germ has come out of each grain, about 15 minutes. Cover and remove from heat; let sit for 5 minutes.

Spoon quinoa into a large bowl and set aside to cool. Meanwhile, finely chop tomatoes, reserving 2 tablespoons of the tomato juice; set tomatoes aside.

In a cup, combine tomato juice, oil, vinegar, salt, pepper and chives; stir well.

When quinoa is at room temperature, stir in chopped tomatoes; add tomato vinaigrette and toss again. Yields about 1 1/4 cups per serving.

Notes
*If desired, substitute 2 large tomatoes for the grape tomatoes.

The simple ingredients in this recipe make it a perfect complement to spicy main dishes.

Vary this recipe by using fresh basil, thyme, cilantro or oregano instead of the chives.

Recipe courtesy of Weight Watchers

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I'm a yo-yo dieter without a doubt. If you've followed me here for any length of time I'm sure you already have figured that out - with the "this is it for real this time" to the "I've fallen off the wagon yet again but am back on it now". With maybe a little "I lost 22 pounds only to gain 10 or 15 pounds of it back" thrown in.

I'm all over the map.

I went on vacation, and now I'm back. I hiked the incline yesterday (the second time for me ever) and today I was in a good place mentally and have yet again re-dedicated myself to eating well, exercising often and hopefully once and for all - hit my goal weight that I've so eagerly been anticipating for so long now.

Why I put myself through the torture is beyond me. Why can't I just do it and get it done and over with?

Well I'll tell you why. It's because I know deep down in my soul that this life style is just that. It's a life style. I can't slack or give up, or get discouraged each and every time I'm thrown off schedule because I need the structure. I cheat on my diet and I throw myself into the perpetual loop that I cannot get out of. I have to stay on track. I HAVE TO. I skip a single work out and I've lost all motivation to start up again, even if I miss ONE SINGLE DAY. I know this about myself. I cannot lose focus.

So, here we go again. But today I've decided to take a different approach to how I'm doing things. I'm a firm believer that it's mind over matter - I have determination to do this therefore I can do this. And I will.

I've made a list of goals. And I'm going to focus on meeting one of those many goals per week. When next week starts, I'll add an additional goal to focus on while maintaining the goal I set out to reach the week before. My hope is that eventually I'll reach each of my weekly goals and continue to reach them long term, and before too long be in a life style that I can live with. As the weeks go by and the goals are met, I'll add new ones to the list. And I might even add in a reward of some sort for meeting each goal - but I haven't gotten that far yet.

The goal for this week is to not dip into my weekly points allowance (which translates to the extra 35 points a week I'm allotted on the Weight Watchers Plan) and only use my daily target points which is 22. Since I've been so horrible lately at tracking points and staying within my allotted 22 points allowed, it should be a good start to getting back on track once and for all. I used to record my menu here, but found it to be redundant since I use the Weight Watchers Points Tracker online to track my points. And besides, who wants to read about what I ate every single day? As long as I'm tracking it for myself is good enough. I need the accountability and I've got it.

And so far, so good - I'm finishing off my day with 19 out of 22 points used.