KALE

Kale Chips: The Legend Continues

Kale chips are a food that everyone is eating.

Why have they grown in popularity? Probably because it is THE answer to the healthy eating question: How do I get lots of nutrients for few calories?

KALE!!!

I mean this stuff is crazy good for you (for example, over 300% of your daily value of vitamin A in one serving). 

I used to HATE kale. Seriously, I am not kidding you. I hated the stuff and now I am eating it and I LOVE it. Why the shift?

• Kale is inexpensive – some where around $1 per pound.
• It doesn’t dissolve in your fridge like lettuce.
• You can’t beat it for nutrients. It is one of those killer sources of everything.
• It tastes pretty good if treated properly.

How did we fall in love? I made kale chips (like Rachael Ray, Martha Stewart, Ina Garten, etc.). And, now, I am going to convince you to make kale chips. These are the best replacement for potato chips that you can find. They are satisfying, a little salty, crunchy - yum! They go well with not-so-nutritious beer.

How do you make them? First, you spend all of $2 on a bunch of fresh kale. Then you RIPPPPP the leaves off the stems and toss them into a bowl with some olive oil and salt.

Then, you spread them out on a baking sheet see here:

And bake for FIVE minutes. Viola! Kale chips! Yes, you can do this and when you taste them - you will be eating one of the healthiest vegetables you can eat. Toss out your multi-vitamin and wrap your gums around these chips.

I have tried to make these chips without the olive oil and it was not good. Something about the fat in the olive oil brings out the sweeter flavor in the kale. I think that when you are eating something as healthy as kale - you don't need to worry too much about adding a little fat.

This recipe can turn out half burnt/half soggy chips - which I dig.
 Some people don’t like these results.

If you want them to store well - go with 250 F for 20 minutes and they should dry out and be more chip like. Then you can store them in a plastic container.

Kale Chips Recipe

(2 servings)

1 bunch fresh kale (or 1/2 pound)
2 teaspoons olive oil
salt to taste

Heat oven to 500 F. Line rimmed cookie sheets with parchment paper or aluminum foil.

Tear the leaves off the thick stems into chip sized pieces. An easy way to do this is to fold the leaf in half and just rip toward the stem. Rinse kale in colander or salad spinner and dry.

Put in bowl and drizzle with olive oil and sprinkle salt to taste.

Bake 5 minutes or until edges are brown and kale is crispy when moved in pan.

The idea here is to make clean up easy (just toss the paper and then you have less work to do).

For one serving = 90 calories, 5.2 g fat, 10.1 g carbohydrates, 3.3 g protein, 2.0 g fiber, 121 mg sodium, 1 Points+

New Routine: Walk at Least Five Minutes Each Hour
Meeting Topic:  What's Your Fitness Win?

Skinny Cheesecake

1 cup Chobani = 3 points plus
2 Tablespoons of Sugar Free, Fat Free Jello Cheesecake mix = 1 points plus
1/4 cup Almond milk = 0 points plus If you use 8 oz of almond milk it will be 1 points plus

Mix all ingredients well in a blender or food processor, or even whisk. This makes 2 servings. 100 calories each and 12 grams of protein!! 

5 points plus for 2 servings = 

7 points plus! Homemade. Pizza: tomato sauce, fat free cheese, exactly 8 turkey pepperoni slices, all on 1 English muffin. And a side of homemade vegetable / whole wheat pasta soup. Thank you Bree Mills for this yummy recipe! 

100 Reasons to Exercise Now 

1. Because it makes you feel confident
2. Because it helps you get stronger
3. Because exercise helps combat depression
4. Because you'll feel proud of yourself
5. Because you have goals you want to reach
6. Because you'll feel bad if you don't
7. Because you want to move forward, not backward
8. Because it burns more calories than not working out
9. Because it improves your heart health
10. Because you want a great butt
11. Because it prevents diabetes
12. Because you want to be a good example to your kids
13. Because you want to feel good in your clothes
14. Because it reduces your risk of cancer
15. Because your body was made to move
16. Because you want to be an athlete
17. Because you want to look better
18. Because it lifts your mood
19. Because you want to stand taller
20. Because it reduces back pain
21. Because it feels good
22. Because it makes you feel accomplished
23. Because you spend most of your day on your butt
24. Because swimsuit season is always coming
25. Because strong is the new skinny
26. Because dieting only works so much
27. Because it strengthens your bones, too
28. Because it helps you lose weight
29. Because it allows you to eat more food
30. Because it's the best way to spend "me" time
31. Because it helps you de-stress
32. Because it's cheaper than therapy
33. Because you want a strong core
34. Because you want to take care for yourself
35. Because you take pride in your body
36. Because it strengthens your legs
37. Because it helps your clothes fit better
38. Because you want to push yourself
39. Because you are capable of more than you ever imagined
40. Because moving your body feels good
41. Because it keeps your mind sharp
42. Because it helps you beat belly bloat
43. Because it helps you sleep better at night
44. Because it gives you energy
45. Because you want to stay healthy as you age
46. Because you want to look younger
47. Because you want toned arms
48. Because it improves your balance
49. Because it burns off last night's dessert
50. Because it boosts your immune system
51. Because sweat is sexy
52. Because you want to live longer
53. Because you want to get better at your game
54. Because you want to catch someone's eye
55. Because exercisers earn more money
56. Because you're more likely to eat better when you exercise
57. Because you want to shave time off your running pace
58. Because you want to breathe easier
59. Because you want to see the scale drop
60. Because exercise improves your sex life
61. Because you are worth it
62. Because being fit makes everything in life better
63. Because you promised yourself that you would
64. Because you deserve a better life
65. Because it'll help you drink more water
66. Because you want to do real push-ups
67. Because it reduces your health care costs
68. Because you'll miss fewer days of work
69. Because you want to create a new future for yourself
70. Because it'll help you like what you see in the mirror
71. Because it makes clothing shopping more fun
72. Because you want to look and feel incredible
73. Because exercising can be fun
74. Because it'll give your skin a glow
75. Because it's a good way to spend time with your friends
76. Because it'll help you prevent the middle-age spread
77. Because it reduces your blood pressure
78. Because you don't want to let yourself go
79. Because you don't want to squeeze into an airplane or rollercoaster seat
80. Because it strengthens your spirit
81. Because it's a cheap way to entertain yourself
82. Because you'll be able to reward yourself
83. Because you need a reason to wear those new workout clothes
84. Because you're tired of being tired
85. Because not working out is not going to get you very far
86. Because it's a great way to spend time outside
87. Because you made a commitment to yourself
88. Because you're tired of starting over
89. Because there will always be another wedding, vacation or reunion
90. Because you're not a quitter
91. Because it improves your cholesterol
92. Because it boosts your metabolism
93. Because it prevents age-related muscle loss
94. Because if you can do this, you can do anything
95. Because a fit body is a healthy body
96. Because it beats sitting on the couch
97. Because  everyone has at least 10 minutes to spare
98. Because you want to be stronger than your excuses
99. Because not working out isn't working out for you
100. Because the only workout you ever regret is the one you skip

slow cooker asian chicken and noodles with broccoli

Moist, tender, juicy chicken served in a delicious Asian-inspired sauce over top of fresh soba noodles and broccoli. This easy, Weight Watchers slow cooker recipe is great for a busy weeknight dinner, tastes amazing, and is just 7 Points + per serving.

Ingredients

• 2 lbs skinless, boneless chicken breasts
• 6oz Japanese soba noodles, uncooked
• 1 lb bag broccoli florets
• 3 garlic cloves, minced
• 1/2 cup hoisin sauce
• 2 tbsp cornstarch
• 3 tbsp rice vinegar
• 1/4 cup soy sauce
• 1 tbsp fresh ginger, minced
• 1 tsp sesame oil
• 1 small red chili pepper, chopped (optional garnish)

Instructions

1. In a crockpot, mix together the poison sauce, soy sauce, ginger, garlic, sesame oil, cornstarch and 1/2 cup water.
2. Add in the chicken breasts, and turn to coat. Cover and cook for about 6 hours on low heat.
3. About 20-30 minutes before serving, cook soba noodles according to package directions, adding the broccoli into the boiling water during the last few minutes of cooking.
4. Drain and divide equally into 6 serving bowls.
5. Using two forks, shred chicken and stir in the rice vinegar. Spoon chicken and sauce over soba noodles and broccoli, top with diced chilies and serve.

Preparation time: 10 minute(s)

Cooking time: 6 hour(s)

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, High protein

Number of servings (yield): 6

Culinary tradition: Japanese

Calories: 319

Fat: 3.5g

Protein: 40g

Entire recipe makes 6 servings
Serving size is about 1 1/2 cups
Each serving = 7 Points +

PER SERVING: 319 calories; 3.5g fat; 28.5g carbohydrates; 40g protein; 3.5g fiber

New Routine: Walk at Least Five Minutes Each Hour Meeting Topic:  The Truth About Food and Fitness

This WeightWatchers.com recipe Rigatoni with Sausage and Kale

This WeightWatchers.com recipe Rigatoni with Sausage and Kale 

See the recipe online here:
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=154391

Rigatoni with Sausage and Kale
PointsPlus® Value: 8
Servings: 4
Preparation Time: 10 min
Cooking Time: 16 min
Level of Difficulty: Easy

We scraped up the browned bits of food in the pan with broth, to make a simple sauce that's well-seasoned from the sausage.

Ingredients
2 cup(s) Pasta, rigatoni, uncooked
⅛ tsp Salt, table, or to taste, for cooking pasta
8 oz Sausage, turkey, raw, sweet Italian variety
4 cup(s) Kale, raw, roughly chopped into bite-sized pieces
1 cup(s) Broth, chicken, canned
¼ tsp Pepper, black
¼ tsp Salt, table
½ cup(s) Cheese, parmesan, shredded, Parmigiano-Reggiano recommended

Instructions
1. Cook rigatoni in salted water according to package directions.
2. Meanwhile, remove sausage from casing and cook in a large nonstick skillet over medium heat, breaking up sausage as it cooks, about 3 minutes. Add kale; cook, stirring frequently, until limp, about 3 to 5 minutes.
3. Add broth to skillet and scrape up browned bits on bottom of skillet with a wooden spoon; season with salt and pepper. Cover skillet and reduce heat to low; cook until kale is tender, about 5 to 10 minutes. Stir in rigatoni; heat through.
4. Sprinkle each serving with about 2 tablespoons of cheese before serving. Yields about 1 1/2 cups per serving.

Notes
Make this dish vegetarian by swapping cannellini beans for the sausage and vegetable broth for the chicken broth (could affect PointsPlus values).

Try broccoli rabe when kale's not available.

Like this recipe? Share it! (The icons at the top make it easy.)

Sent from Weight Watchers Mobile app. To learn more go to http://www.weightwatchers.com/mobile

Happy first day of spring, a.k.a. the spring equinox! Let's celebrate the incoming season with easy and incredible new recipes! Foil packs of yummy protein and saucy veggies are just what you need...

Spicy BBQ Salmon & VeggiesEntire recipe: 303 calories, 12g fat, 616mg sodium, 22.5g carbs, 4g fiber, 13g sugars, 26.5g protein --PointsPlus® value 8*  BBQ chicken is classic, but sweet 'n savory BBQ sauce is also wildly delicious on salmon. This fish-with-a-kick-pack will blow your mind... Prep: 10 minutes Cook: 20 minutes Ingredients:  2 tbsp. BBQ sauce with 45 calories or less per 2-tbsp. serving 1 tsp. Sriracha sauce 1 cup broccoli florets 1/2 cup chopped yellow squash 1/2 cup chopped zucchini One 4-oz. raw skinless salmon fillet Directions:  Preheat oven to 375 degrees. Lay a large piece of heavy-duty foil on a baking sheet and spray with nonstick spray. In a small bowl, mix BBQ sauce with Sriracha sauce until uniform. Lay veggies on the center of the foil. Top with salmon and drizzle with sauce mixture. Cover with another large piece of foil. Fold together and seal all four edges of the foil pieces, forming a well-sealed packet. Bake for 20 minutes, or until veggies are tender and fish is cooked through. Allow packet to cool for a few minutes, and then cut to release steam before opening it entirely. (Careful -- steam will be hot.) Eat up! MAKES 1 SERVING

The 5-Step Core Workout

A strong back and tighter tummy are just 5 easy moves away.

Article By: Laurie Lethert Kocanda 

Core strength does more than tighten your tummy. It enhances your ability to move with comfort and perform without injury. It keeps you stable at rest and while moving, reducing the risk of injury to the low back and extremities. These things matter, whether your biggest workout is lifting laundry baskets weekly or you're training to run a 5K.
Even better: Toning your core isn't tricky. The following five exercises focus on the abs, back and glutes, which are the primary components of your core. This routine can be done without any equipment and modified to increase the intensity once you've mastered the basic moves.
Front Plank
What it targets: Front belly (specifically: rectus abdominis and transverse abdominis)
The move: Begin at the top of a push-up position with your hands directly under your shoulders and feet about shoulder width apart. Position your body in a straight line from the crown of your head down to your heels. Pay particular attention to your hips; avoid sagging down or pushing up in the middle. Once you're in a straight line (check with a mirror or ask someone else to check your form), bring your belly button in toward your spine, engaging the muscles of your abdomen. Hold for as long as possible or until you lose proper form. Work up to two sets of one minute.
Step it up: Increase the difficulty of this move by bringing your feet closer together and increasing time spent in position.
Side Plank
What it targets: Side belly (obliques)
The move: Begin on your side with legs stacked and elbow directly under your shoulder. Position your body in a straight line as you raise your bottom hip off the ground. Once you are in a straight line, bring your belly button in towards your spine and engage the muscles of your abdomen. Hold this for as long as possible or until you lose proper form. Bend bottom leg and rest on knee, if necessary, being sure to reposition into straight line. Switch to other side. Work up to two sets of one minute on each side.
Step it up: Make this move more difficult by lifting the top leg to parallel with the ground while core is engaged.
Bridge
What it targets: Butt (glutes)
The move: Start by lying on your back with your knees bent and feet flat on the floor. Keep arms straight with palms resting on the floor. Raise hips off of the ground by engaging your glutes until hips are in line with the knees and shoulders. Hold this position for 5 seconds then lower back to the ground. Repeat this move 5 times gradually increasing the number and length of repetitions.
Step it up: To make this exercise harder, try lifting one knee off the floor while relying on the opposite glute to keep the body in position. Repeat on opposite side.
Superman
What it targets: Back
The move: Start by laying on your stomach with hands stretched out overhead. With both feet and hands about shoulder width apart, engage your back muscles to lift both extremities off the floor. Hold in lifted for position for about 5 seconds then return to the floor. Complete 5 repetitions.
Step it up: Gradually increase the number of repetitions slowly over time, working up to 2 sets of 10 repetitions.
Back Extension
What it targets: Back and stomach
The move: Begin on hands and knees with hands directly under your shoulders and knees directly under hips. Simultaneously reach your right arm out in front of you while reaching back with your left leg. Keep a straight spin and feel the muscles of your back and stomach engage while holding this for 5 seconds. Release and perform movement on the other side. Complete 5 repetitions on each side.
Step it up: Gradually increase the length and number of repetitions over time, working up to 10 repetitions of 10 seconds on each side.
Laurie Lethert Kocanda is an ACE-certified fitness professional and co-author of Hot (Sweaty) Mamas: Five Secrets to Life as a Fit Mom.

0 PointsPlus® Value Hangover Cures

Ease the morning-after-the-night-before pain, without resorting to a big, greasy breakfast.

Article By: Susie Rowe 

A pounding head, churning stomach and a mouth drier than the Sahara... sometimes what seemed like such a good idea in the moment feels like a terrible mistake the next day.
There are no miracle cures for the after-effects of alcohol, but don't despair — there are a few things you can do to get on the path to recovery. Friends may share the hangover cures they swear by, most of which involve greasy foods like cheese, bacon or burgers. But those cures aren't grounded in any sort of science, and they can end up derailing your weight-loss efforts for the day. Instead, check out this morning-after action plan.
1. Drink lots of water
When you wake up feeling parched after a drinking session, follow that instinct to gulp lots of water. It will help rehydrate your body. Juice will do this even faster, but go easy on it if you're concerned about calories. Forget "hair of the dog" tactics — more booze will just make things worse (nd chip away at your DPT). Try an over-the-counter pain medication to help ease your headache. (Choose wisely: Most physicians advise against products that contain acetaminophen.)
2. Forget the pizza
Dieters take note: Contrary to popular opinion, there's absolutely no proof that wolfing down half a greasy pizza will cure a hangover. A little food can help refuel your body, however, and food containing fat can soothe your stomach — which is why egg yolks, bouillon and milk are common ingredients in many folk remedies for hangovers. But go easy on solid foods until you feel a bit better.
3. Go for a walk
Any form of exercise will probably sound about as appealing as letting someone jump up and down on your head. But while no one is suggesting a full-on aerobics session, a gentle walk might be just what the doctor ordered.
As Frankie Robinson, RD, explains: "Strenuous exercise isn't a good idea because it will add to feelings of dehydration. But a walk is a good way of getting some fresh air and gentle exercise."
4. Stay in bed
One of the best hangover remedies is to crawl back into bed for a couple of extra hours' sleep. Ultimately, only time will "cure" your hangover, but rest can help!

Hearty Chili Mac 6 servings at 7 pts each Strawberry Spinach Salad 6 servings at 2 pts each Prep Cook Total 10m 25m 35m	20 oz ground turkey 1⁄2 cup chopped green bell pepper 1⁄2 cup diced onions 1 package McCormick® chili seasoning mix 14 oz can diced tomatoes 14 oz can fat-free beef broth 2 tablespoons tomato paste 11⁄2 cups uncooked elbow macaroni --------------------------------------------------------------- 1 bag fresh spinach 1 cup sliced strawberries 12 tablespoons Kraft®light raspberry vinaigrette	Brown turkey, bell pepper and onions in a large skillet over medium heat, about 10 minutes. Stir in chili seasoning mix, diced tomatoes, broth and tomato paste. Bring to a boil and stir in macaroni. Reduce heat; cover and cook 10 minutes or until macaroni is tender. --------------------------------------------------------------- Toss all salad items together and divide into 6 servings.

The Skinny on…Cabbage

This versatile veggie is equally delicious raw, pickled, steamed, roasted, stir-fried, boiled, blanched or braised.

Article By: Bruce Weinstein and Mark Scarbrough 

• The Basics
• Visual Guide
• Recipes

The lowly cabbage is not as fancy as the parsnip, not as chic as the fennel. And yet surprisingly, it’s an international sophisticate, one of the few whose territory spans the globe. People from China to Kenya, Korea to Norway, all enjoy cabbages in their various forms.

Here at home, if you look closely at the supermarket offerings, you’ll notice an astounding array, from tight purple heads to leafy bok choy, from savory Brussels sprouts to mild Savoy cabbage. They are all cabbages, and they each are delicious when prepared properly. (But you know what isn't delicious? Ornamental cabbages. A favorite of gardeners across North America, ornamental cabbages should only be harvested if you’re sure they can be eaten. Otherwise, you might end up with a bad stomachache. Or worse.)

Here’s what you need to know about this world-class culinary star before you start cooking.

Buying tips
Look for firm, dense, tight heads. There should be a generous amount of “wrapper” — that is, the outer leaves protecting the more tender core. Even cabbages with floppy outer leaves should have tight, upright, inner leaves. The leaves should be shiny, crisp and colorful. There should be no major bruises or blemishes, or severe leaf damage (which can mean a rotten core). Check the bottom of the cabbage. The leaves should not pull away from the core (a sign of age). Buy whole or half heads. Half heads should be wrapped tightly in plastic to keep them from drying out in the fridge. Look for shredded cabbage is the refrigerated bags in the produce section; avoid bags with excessive moisture, mold, or brownish bits. When possible, buy Brussels sprouts on their stalk. In general, buy the smallest heads possible without any visible browning or bruising.
Storing tips
Wrap cabbage heads in plastic wrap before storing them in the fridge. (They dry out quickly.) Red and green cabbages can last up to two weeks; Savoy and looser leaf cabbages, about five days. Most cabbages have little dirt inside their compact heads. There’s no need to wash most of them. Just pull off the very outer leaves that have been handled in transit before chopping or prepping the vegetable.

Prepping cabbage for cooking
To remove whole leaves: If you're dealing with tight, compact heads for dishes like stuffed cabbage, turn the cabbage over so its stem faces you. Use a small, sharp paring knife to cut out the stem end (or the “core”), angling the knife to cut a roughly conical chunk out of the vegetable. Bring a large pot of water to a boil, then submerge the cabbage head in that water for three minutes. Pull out the cabbage, set it in a colander in the sink to drain, and keep the water at a boil on the stove. Cool the vegetable for a few minutes, then gently peel off the leaves from the stem end. When you reach a level where the leaves won’t peel off easily, put the cabbage back in the boiling water and repeat this process. (NOTE: if a recipe calls for blanching those leaves before using them, this activity does not count as blanching! This is only the easiest way to remove whole leaves from the head. They still must be blanched as directed.)

To shred a cabbage: Cut the head into quarters through the core. Remove the tough core at the bottom of each quarter. Set the quarter cut-side down and slice into thin strips, starting at the top of the quarter and moving toward the core. If the recipe calls for thin shreds, make very thin slices. If the recipe calls for chopped cabbage, make thicker, perhaps uneven slices that you can then slice crosswise. Separate all the bits of cabbage from one another before using.

Pickled cabbage
Cabbage is one of the most commonly pickled vegetables.

• Scandinavians ferment green cabbage with salt to create sauerkraut. Did you know the “real deal” has no vinegar at all? Check out packages of lacto-fermented sauerkraut. You’ll never go back to the can!
• Pickled red cabbage is a savory side dish from Germany and central Europe, made with lots of vinegar and a little sugar.
• Kimchee is a Korean staple: chili-laced, pickled, Napa cabbage, a fiery condiment for any barbecue.
• In Pennsylvania, you can’t make vinegary corn relish without including lots of shredded cabbage. (In most cases, there’s more cabbage per volume and weight than corn!)
• In China, home cooks ferment and pickle the vegetable, a musky, sour addition to many traditional stir-fries.

New Routine: Walk at Least Five Minutes Each Hour
Meeting Topic:  Mix It Up

how much sleep are you getting?

Seven hours of sleep a night not only helps you live longer, but also lowers your stress, sharpens your memory, and reduces cravings for pants-splitting foods.

Thyme and Vegetable Lamb Stew

Larger Image

Weight Watchers Recipe

Ratings (128) Rate it

6PointsPlusValue

Track

Prep time: 22 min

Cook time: 75 min

Other time: 0 min

Serves: 4

Irish stews are known for their mouth-watering, tender meat and vegetables — and this stew is a fine exa

Ingredients   1 pound(s) uncooked lean and trimmed lamb leg(s), cut into 1-inch pieces    4 cup(s) fat free chicken broth, reduced-sodium      2 1/2 medium uncooked leek(s), or 2 large, white and pale green parts only, sliced      2 rib(s) (medium) uncooked celery, thinly sliced      2 medium uncooked carrot(s), thinly sliced    2 tsp dried thyme    1 tsp table salt    1/2 tsp black pepper, freshly ground      1 medium uncooked potato(es), baking-variety, peeled    Instructions Bring a large saucepan of water to a boil over high heat. Add lamb and cook 10 minutes; drain and set lamb aside. Pour broth in same saucepan; bring to a boil over high heat. Add leeks, celery and carrots; reduce heat and simmer, covered, 10 minutes. Return lamb to saucepan; add thyme, salt and pepper. Simmer, covered, until lamb is very tender, about 45 minutes. Grate potato into stew, using small holes of a box grater. Stir well and reduce heat to lowest possible simmer. Cook, uncovered, stirring frequently, until thickened, about 10 minutes. Yields about 1 3/4 cup per serving. Notes Substitute two parsnips or one medium peeled turnip for the carrots, if desired.

Recipe Roundup: A St. Patrick’s Day Feast
These five hearty main courses and sweet-comfort dessert let you enjoy St. Paddy’s Day without the gut-busting guilt.
Article By: Elly Trickett McNerney 
Corned Beef
On St. Patrick's Day, everyone is Irish! But with all that good-natured celebrating, it can be a tough holiday to enjoy while keeping an eye toward the scale. Between the corned beef, the potatoes and the inevitable pint of stout, an Irish-inspired meal can really blow a hole in your daily PointsPlus® Target. Unless you try our our lightened-up recipes. Each has a distinct Irish lilt, without the PointsPlus value shocker!

Beer Cheat Sheet

Beer belly? A total myth. Get the straight facts (and tasty tips) on all kinds of brews.

Article By: Jeffery Lindenmuth 

First, the good news: Beer bellies, the traditional male malady that would put either sex off downing a cold one, are a total myth, says Charlie Bamforth, PhD, chair and professor, Department of Food Science and Technology, University of California, Davis and author of Beer: Health and Nutrition. "If folks get fat from drinking beer it's because their total calorie intake is too high and they're not working it off," says Bamforth.
And now the less-good news: beer is just about as caloric as any alcoholic beverage. "The most significant source of calories in beer is the alcohol itself," says Bamforth, "The stronger the beer, the more calories." Alcohol is calorie-dense, packing seven calories per gram. That's almost as much as fat, which has nine calories per gram.

What's a cold one worth?

We crunched numbers on some popular beers, so you can minimize your PointsPlus™ values while maximizing your enjoyment.

• Most 12-ounce beer with 5 percent ABV (alcohol by volume) has a PointsPlusvalue of 5.
• Most 12-ounce "light" beershave a PointsPlus value of 4.
• The typical 16-ounce draftpint has a PointsPlus value of 7.
• A typical 16-ounce draft pint of light beer has a PointsPlusvalue of 5.
• A 12-ounce non-alcoholic beer has a PointsPlus value of 2.

Beers with 2 PointsPlus values (per 12-ounce serving): Miller Genuine Draft Light 64 (MGD 64), Select55

Beers with 3 PointsPlus values (per 12-ounce serving): Budweiser Select, Busch Light, Michelob Ultra, Miller Lite, Milwaukee's Best Light

On the bright side, beer has very little sugar and even contains some B vitamins, antioxidants and minerals. Some studies show that moderate drinking may help lower risk of heart disease, particularly in women over 55 and men over 45. Keep in mind: "moderate" for women means no more than one drink per day. (For men, it's no more than two.) Exceed your quota, and the risk of heart and liver disease, stroke and accidents negate any health perks.
So can a cold one fit into your daily PointsPlus target? Sure, as long as you choose your brew with care.
Don't follow the lite.The terms "light" and "lite" (or any other cutesy variation) have no legal definition. They could mean the beer is light in color or lighter than lead — or anything else the staff at the brewery decided. Instead, look for the percentage of alcohol by volume (ABV) on the label.

Look for “low carb” labeling. If the labels reads "low carbohydrate," the beer must have no more than 7 grams of carbohydrates per serving. But any beer can tout "reduced carbohydrates" or "lower carbohydrates" on its label, just so long as the brewery makes a more carb-heavy beer. Sneaky, right?

Use a glass. A tip that adds civility and can shavePointsPlus values: "Pour a beer into two glasses at dinner like you would with wine," says George F. Reisch, brewmaster for Anheiser Busch, Inc. "I actually think people should share beers more. It's smart and your last sip will still be cold."

Nix the nuts Those autopilot grabs of peanuts, cheddar fish or any salty snack food can add up to triple the calories and PointsPlus values of the beer you drink. Be prepared: Drinking can lead to snacking, so keep the right stuff on hand — think unsalted pretzels, fat-free popcorn or even radishes (a German favorite).