Win at family weight loss game

Is weight weighing heavy on your mind? If you or someone in your family needs to lose weight, you have lots of company: Nearly two-thirds of American adults and a third of American children need to lighten up.

Since the family is one of the most powerful influences on a child’s weight and health, a new book from Betty Crocker rallies family members to team up in tackling their weight concerns. “Win at Weight Loss: A Healthy Guide for the Whole Family” maps out a game plan of simple steps that parents can take for improving their own healthy habits while allowing their kids to become more active and “grow into” a healthier weight. Parents are the role models and coaches of the family team.

The family that plays together enjoys good health and has fun together. In becoming more active and enjoying a wide variety of delicious meals, any family can be winners and gain healthy habits for a lifetime. This new book from Betty Crocker provides realistic steps for any family to take toward better health.

Eating well is an important part of the plan: Always begin with breakfast and leave room for a healthy dessert!

This cookbook can be purchased wherever books are sold.

From the Doctor’s Kitchen

James Hill, a nationally known weight loss authority, is a professor in the Department of Pediatrics at the University of Colorado and an adviser on obesity to the National Institutes of Health. Dr. Hill is co-founder in charge of the National Weight Control Registry and developed the “America on the Move” program. He is the co-author of The Step Diet Book.

•Positive self-talk is a powerful motivating tool. Rather than putting yourself down, think and talk positively about yourself to your kids. It can go a long way toward building your child’s self-esteem (as well as your own!).

•Practice eating only until you are satisfied, not full. Over time this will easily become a habit.

•Focusing on what and how much you eat is important, but it’s only part of the equation. The other big piece is how much you move. Become more active yourself, and encourage your kids to make moving a habit. You may all come up with a new discovery that it’s fun!

•Talk to your kids about the wholesome ingredients you use in baking and cooking. Involve them as much as possible in making dinner or breakfast on the weekend — chances are they’ll be eager to help (and to eat what they’ve prepared!).

•There may be many benefits in being active, but one of the most important is that activity strengthens your heart, allowing it to pump more oxygen to your muscles.

•Encourage your kids to share their creativity by helping you in the kitchen. Kids feel proud when they are learning a life skill, understanding the benefits of good nutrition and its relationship to good health.

Key Lime-Banana Smoothie

Prep Time: 5 minutes

Start to Finish: 5 minutes

2 servings (1 cup each)

1 container (6 ounces) 99% fat-free Key lime pie yogurt ( 2/3 cup)

1 ripe banana, sliced

1/2 cup fat-free (skim) milk

1 tablespoon lime juice

1/4 teaspoon dry lemon-lime-flavored soft drink mix (from 0.13-ounce package)

1 cup vanilla frozen yogurt

•1. In blender, place all ingredients except frozen yogurt. Cover and blend on high speed until smooth.

•2. Add frozen yogurt. Cover and blend until smooth.

1 Serving: Calories 320 (Calories From Fat 30), Total Fat 3g (Saturated Fat 2g), Cholesterol 10mg, Sodium 150mg, Total Carbohydrate 62g (Dietary Fiber 2g), Protein 11g

% Daily Value: Vitamin A 6%, Vitamin C 15%, Calcium 40%, Iron 2%

Exchanges: 1 Fruit, 2 Other Carbohydrate, 1 1/2 Skim Milk

Carbohydrate Choices: 4

Sunny Lemon-Raspberry Muffins

Prep Time: 15 minutes

Start to Finish: 35 minutes

10 muffins

1 egg or 1/4 cup fat-free egg product

1 1/2 cups all-purpose flour

1 1/2 cups whole grain cereal, slightly crushed (1 cup)

1/3 cup sugar

1/4 cup fat-free (skim) milk

1/4 cup canola or soybean oil

1 tablespoon grated lemon peel

2 teaspoons baking powder

1/2 teaspoon baking soda

1/2 teaspoon salt

1 container (6 ounces) lemon fat-free yogurt (2/3 cup)

1/2 cup fresh or frozen (partially thawed) raspberries

•1. Heat oven to 400°F. Line 10 regular-size muffin cups with paper baking cups.

•2. In large bowl, beat egg slightly. Stir in remaining ingredients except raspberries just until moistened; gently stir in raspberries. Divide batter evenly among muffin cups.

•3. Bake 15 to 20 minutes or until golden brown. Immediately remove from pan.

1 Muffin: Calories 190 (Calories From Fat 60), Total Fat 6g (Saturated Fat 0.5g), Cholesterol 20mg, Sodium 340mg, Total Carbohydrate 30g (Dietary Fiber 2g), Protein 4g

% Daily Value: Vitamin A 2%, Vitamin C 10%, Calcium 30%, Iron 25%

Exchanges: 1 Starch, 1 Other Carbohydrate, 1 Fat

Carbohydrate Choices: 2

Easy Corn Flake-Crusted Fish Family Favorite

Prep Time: 30 minutes

Start to Finish: 30 minutes

4 servings

1/2 cup all-purpose flour

1/2 teaspoon salt

1 egg

1/4 cup water

3 cups corn flakes cereal, crushed (about 1 2/3 cups)

4 cod fillets (4 to 6 ounces each)

2 tablespoons canola or soybean oil

•1. In shallow dish, mix flour and salt. In another shallow dish, beat egg and water with fork. Place crushed cereal in third shallow dish. Dip fish in flour, coating well; shake off excess. Dip floured fish in egg mixture, then in cereal, coating all sides completely. Place coated fish on ungreased cookie sheet.

•2. In 12-inch nonstick skillet, heat oil over medium heat until hot. Keeping at least 1 inch between fish fillets and cooking in batches if needed, cook fish in oil 3 to 4 minutes on each side, turning once, until well browned and fish flakes easily with fork. If needed, place cooked fish on paper towels on cookie sheet and keep warm in 225°F oven while cooking remaining fish.

1 Serving: Calories 320 (Calories from Fat 90), Total Fat 10g (Saturated Fat 1.5g), Cholesterol 115mg, Sodium 600mg, Total Carbohydrate 31g (Dietary Fiber 0g), Protein 26g

% Daily Value: Vitamin A 10%, Vitamin C 4%, Calcium 20%, Iron 40%

Exchanges: 2 Starch, 3 Very Lean Meat, 1 1/2 Fat

Carbohydrate Choices: 2

Note From the Nutritionist: Using whole-grain cereals as a breading or in baking is an easy way to work in whole grains and boosts vitamins and minerals in your favorite recipes, because the cereal is fortified. You can pair these crispy fillets with seasoned rice pilaf, coleslaw and baby carrots.