[CHANGES] 5 quick things and eating out

[Sandra Ahten]

Dear Friends,
)Below is a reprint of a previous newsletter. The topic is "Eating Out"  - 
which is also one of our topics for the Weight Watcher meeting this week. I 
know will we be adding to this. I have new fast food information, new 
information on fine dining including Silver Creek, and info eating Mexican. 
Please come and share some of your favorite healthy eating out ideas also.

2)Free registration at Weight Watchers this month.

3)We are on an ongoing quest to fine tune our New Years goals and keep them 
in the fore front of our minds. Have you written about your motivation 
behind those goals? (See previous newsletter entitled "long term care 
insurance".) Do you have your Contract With Yourself written? If you are 
coming to a WW meeting this week and have your contract written please bring 
your contract with you.

4)You'll be receiving another email newsletter later today or tomorrow 
addressing how hard it really is to change your habits. I think you'll find 
very helpful the ideas in the newsletter about how to deal with those 
uncomfortable feelings that come with changing your eating habits.

5)The Tumeros' Homestyle Kitchen folks have changed their recipe and the 
Honey Wheat Tortilla is now two points instead of one. Does anyone know of a 
one point tortilla?
**************************************************************
Eating Out: Champaign / Urbana Local Favorites & Good Advice
with estimated Weight Watcher points

I emphasize that these are *estimated* Weight Watcher (WW) points. Some of 
the information I’ve got from various websites, some I’ve estimated using 
the WW Dining Out Companion or Complete Food Companion. Some I’ve calculated 
by getting the nutritional information from the restaurants. I plan to 
continue my quest to provide you with some good CHOICE selections for many 
of the local restaurants. You could help by asking for nutritional info 
yourself and forwarding it on to me. If you have any requests about specific 
restaurants, I’d be glad to hear from you so I can try to include them in a 
future newsletter. Having a WW Complete Food and Dining Out Companion is a 
good idea- so you can estimate other things on the menu. The following 
listings are in no particular order. These restaurants are not "endorsed" by 
me and certainly not by Weight Watcher International.

*****Longhorn Smokehouse 1104 N Cunningham, Urbana
smoked turkey - standard serving is 6 oz = 6 pts.
side of coleslaw (vinegar and sugar/ not creamy)= 2 pts.
baked beans (1/2 cup = 5pts)= 5 pts.
They also serve baked potatoes.
Hint: Weight and Measure your food at home. A 10 oz baked potato is 3 
points. How though will you have in your head what a 10 oz potato looks like 
if you aren’t weighing your food at home? The baked potatoes at Longhorn are 
probably closer to an amazing 20 ournces.

*****Courier Café
Race Street just north of Main in Urbana
There are many good selections here and great prices too. The salad bar is a 
pay per ounce- and when you're not loading it down with heavy potato and 
pasta salads it really turn into quite a bargain. A free roll comes with the 
salad bar. They are ok, but not superlative: My advice is to pass on the 
bread. Try the low fat red raspberry dressing. (estimate 2 pts. per ladle)
They have baked fish that I would estimate at 6 pts.
Chicken Teriyaki (4 oz =6pts according to the WW Food Companion)
Black Bean Burger or Garden Burger= 3 pts each plus the bread =4 pts (I use 
the bottom of the bun but just put lettuce on the top.) plus the cheese = 6 
pts.
Veggie Quesadilla= Huge and tasty, All zero point veggies. I estimate the 
wrap at 4 pts. Get the cheese and sour cream on the side. Again weighing 
cheese at home will really help you in estimating points for cheese when you 
are out to eat. I think this is served with about 4 points in cheese.
The pesto sandwich on the menu is good and filling. It has many veggies; but 
not extremely low. I estimate about 8-10 points.
They usually have a vegetarian soup option. Bring your WW Food Companion 
along for pointing.
Hint: BYO! Bring your own. One member says the key to eating out when 
watching the calories is having a big purse. She brings her own lite sour 
cream for Mexican Food. (1 T. of regular is 1 point, 3 T of lite is 1 
point). Some other bring your own ideas: salad dressing; chips for salsa 
dipping; popcorn, candy, diet caffeine free soda at the theater.

*****Pizza Ideas
Za’s is a small pizza/ sandwich shop on Green Street near the corner of 
Green and Wright. You can order your pizza with any of the regular 
vegetables or things like artichoke hearts and spinach. The crust is 4 
points and the sauce is 1 point. A member says it is great with spinach, 
artichoke hearts, mushrooms and garlic. She claims you don’t even need 
cheese! If you add cheese add the points appropriately (probably 4-6 points 
more).
Monical’s personal pizza -Cheese = 13 points
BBQ Chicken= 15
Hawiaan = 13 .5
Cheese Free = 5.5

Schlotzsky’s Deli Vegetarian Special or Mediterranean = 12 points

There are points for Papa Johns and Dominos in the Weight Watcher Dining Out 
Companion.

Hint- If you are going out for pizza- order the individual size so portion 
control is not an issue.
Yes, pizza is good. But from all the fuss that diet coaches hear over it-you 
would think it was food of the Gods. Why? I think it is because it is so 
convenient and fairly cheap. Think about having other convenience foods on 
hand. Get fast food sandwiches combined with opening a bag of mixed veggies 
out of the freezer. If your kids are at home, call ahead and have them put 
baked fries in the oven.

*****Look in the Dining Out Companion for many great low point sandwich and 
soup ideas from Schlotzsky’s.

*****Arby’s has a light roast turkey deluxe for 4 WW points. (Avoid the 
Market Fresh, the lowest point selection  is 16.5 points).

*****Quizno’s
Great toasted subs.
Small Honey Bourbon Chicken (329 cal/6 g fat/3 g fiber/45 g carbs) 6.5
Small Turkey Lite (333 cal/6 g fat/3 g fiber/52 g carbs) 7
Small Tuscan Chicken Salad (326 cal/6.3 g fat/4 g fiber/45 g carbs) 6.5
Small Veggie Lite (300 cal/6 g fat/5 g fiber/40 g carbs) 5.5
Subway- considered by dieters everywhere as the "No-Excuse Restaurant" 
because it is inexpensive, convenient, and has many low fat/ low cal 
alternatives. All the points are in the WW Food Companion or on the web at 
www.subway.com. My personal favorite. The Seafood Salad. Without cheese it 
is just 4 points. Needs no dressing.

*****Biaggi’s
A great thing about fine dining is that they will usually accommodate 
special requests. When I called Biaggi’s to ask them about nutritional 
information, which they don’t have available, the manager made this 
suggestion for his favorite low cal dish:
Orchietta Pasta: (usually made with sausage) order with chicken breast 
instead. The chicken breast and broccoli rab will be sauteed in a chicken 
broth(not oil.) Estimate the chicken at 1 point per ounce and add a point 
for the broth.
Chicken Peitro is a chicken breast with a honey balsamic glaze served with 
sautéed vegetables and portebello mushrooms. This is a huge serving. 
Consider splitting it for about 6-7 points each.
The manager also recommended the Chicken Piallarte Salad- though it is 
usually just available at lunch.
The individual portebello mushroom pizza is probably about 12 points. A 
member recommended the Messina Salad with cucumbers, capers, tomatoes, 
onion, Ricotta Salata and Greek Olives. Use vinegar for the dressing.

*****Great Harvest Bread Company (located just down from WW’s in Knollwood) 
has now calculated WW points for all of their breads. Upon request they will 
provide you with the points for a 50 gram slice. For comparison a piece of 
Natural Oven’s bread is 30 grams (average slice size of a heavy grain 
bread).

******Speaking of our neighbors: The Natural Gourmet has a vegan BBQ 
sandwich. It is a non-meat sloppy joe that even skeptics will love. It is a 
big sandwich and I estimate it at 5 points. I order it without chips, but 
with extra pickles and fruit.

*****Strawberry Field (306 W. Springfield, Urbana) has provided Nutritional 
Information on the following:
Black Bean with Coriander Pesto 1/4 c = (2); BBQ tofu 1 slice (2); Cashew 
Pasta Salad 1/2 c (1); Honey Glazed Carrot Salad 1/2 c (2); Humus 1/4 c (2); 
Illinois Harvest Soybean Salad 1/2 c (3); Indonesian Rice Salad 1/2 c (3.5); 
Israeli Salad 1/2 c (0); Moroccan Madness Salad 1/2 c (2); Rosemary Potatoes 
1/2 c (1.5); Tabouli 1/2 c (1); Vegetable- Walnut Salad 1/2 c(2); When 
Grapes Get the Blues 1/2 c (4); Citrus Yogurt Muffins 1 ea (10)

*****Eating Mexican in Champaign Urbana
I often order a salad made like the Margarita Salad below. It is even good 
as a zero point salad without avocado and cheese if you want to spend your 
points on something else. I recommend:
Count out your chips! 12 = (3) (alternatively BYO - Baked Tostitos are 2pts 
for 20); Salsa (0); Refried Beans 1/2 c (3); Spanish Rice 1 cup (5)Flan 
(custard desert) 1/2 c (5).
Margarita’s (in Sunnycrest Mall, Urbana)
Margarita Salad - big salad served with vegetables including avocado 
(2-3pts) and about cheese (3-4 pts). I have mine without salad dressing but 
with pico de gallo or just salsa.

El Toreor 2112 W. Springfield, Champaign
They offer a Chef’s Special Shrimp Dinner that seems relatively low. 1 cup 
of shrimp is 4 points, so I estimate that this is about 8 points in shrimp 
and 2 points in oil. Consider taking 1/2 of it home and having a dinner 
salad with salsa.

Fiesta, 216 S. First, Champaign
I order the vegetarian fajitas. It is all zero point veggies. I count 3 
points for the oil. I pass on the tortilla and have rice and beans. I take 
1/2 of everything home with me. Ask for a "to-go container" as soon as the 
dinner comes. You can get this with chicken or shrimp also.

*****I love eating a Miko’s. (407 W. University). They have a Korean Entree 
called Vegtable Gob Dol or Seafood Gob Dol. It is a hot stone-ware bowl full 
of rice on the bottom and zero point vegetables/ seafood on top of the rice. 
It seems like it has no oil in it. I just count 4 points for the seafood and 
don’t get into the rice at all. It is served with Miso soup (1cup=2 points) 
and Korean Side Dishes. These are individual size appetizers (if you avoid 
the potatoes and deep fried vegtables, the rest are usually free points). If 
you want to eat Japanese they have the table where you watch your meal being 
prepared. You can certainly have this with no oil. Their sushi is highly 
recommended (see the Japanese Foods section of the WW Dining Out Companion). 
Teriyaki Salmon (4 oz. = 6 points) and Teriyaki Chicken (4 oz = 6 points) 
are also good.

*****Panera’s
A WW member offers this suggestions for a 6.5 point meal: Pick two combo 
with French Onion Soup (2.5 pts.), roll (3pts) and 1/2 classic salad with ff 
raspberry dressing (1pt.)
Sandwiches under 15 points: Chicken Salad (11); Grilled Chicken (12.5); PB&J 
(10); Smoked Turkey (10);Veggie (9.5)
8 oz. Soup under points: Chicken gumbo (3); LF Chicken Noodle (2); Forest 
Mushroom (3); French Onion (2.5) w/o cheese (1); Mesa Vegt and Bean (1); 
Savory Vegt Bean (2); Sir Steak and Vegt (2); Vegetarian Black Bean or 
Lentil (1); Vegetarian Vegetable Gumbo 2); White Chicken Chili (2)
Bagels under 6 points (w/o toppings): Sesame or Multi-grain or Plain (5.5); 
Everything (6); Cinn Raisin (6.5); Blueberry (6.5)
Rolls served with salad or bowl of soup = 3 pts.
Salads -these are "as served" - consider ordering with dressing, cheese or 
nuts on the side for more control of points
Ceasar (9.5) w/ chicken (11.5); chicken Oriental (13); Greek Salad (13); 
Classic Café (10.5); Tomato Mozz Cheese (22.5); Fandango (10).

******Fazoli’s
Dinner's that are 10 points or less  (regular size, not large): Ravioli w/ 
Tom Sauce (10.5); Spaghetti w/ Tomato Sauce (7) w/ meat sauce (8); Chicken 
Parmesan (9.5); Broccoli Lasagna (9.5) Lasagna (10)
Other items: Minestrone Soup (1.5); Bean and Pasta Soup (3); Lemon Italian 
Ice 12 oz (3); Breadstick (4) dry (2)

Enjoy!
Sandra Ahten

Sandra’s current schedule:
WW meetings: Wed 9:30am, Noon, 5:15pm, Fri 7:30am, 10am, Noon
At Shoppes of Knollwood on South Neil in Champaign, behind Biaggis.

Art Classes –
Now reserving: Drawing with your Whole Brain - (Monday's staring Feb. 17  
7-9pm)

Available for private consultation and lessons.

© 2002 by Sandra Ahten
Although I am an employee of Weight Watchers, this message has no 
affiliation with Weight Watchers International. I am solely responsible for 
the content.








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