Lisa RomereinYoud love to drop some pounds, but its tough to find time to breathe during the holidays, never mind prepare calorie-conscious meals. Thats why weve created a 1,500-calorie-a-day plan that lets you shed 10 pounds in five weeks, eating packaged meals, salad bar offerings—and even fast food.
Our grab-and-go diet is based on research showing that eating convenience foods can actually help you lose weight. The benefit: Built-in calorie and portion control. "Most people are not that good at judging what constitutes a portion," says LeaAnn Carson, RD, MS. "With frozen entrees, the choice of how much to eat is already made for you." Thats probably why in an eight-week study that Carson coauthored at the University of Illinois, women who ate two frozen entrees daily lost four pounds more—a total of 12.3 pounds—than women who cooked their own meals. Download your plan: A weeks worth of convenient meals (PDF) Next Page: Get fit quick [ pagebreak ]
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Lisa RomereinGet fit quick
To lose up to two pounds a week, follow our easy eating plan, plus do a cardio workout five days a week. Take these quick ideas from fitness expert Geralyn Coopersmith, a trainer in Healths Expert Network and a senior national manager of the Equinox Fitness Training Institute.
• Use your iPod to download a fresh cardio routine in an instant from a Web site like PodFitness.com; choose an intense workout to maximize your calorie burn.
• Sneak three 10-minute walks into your day—and be sure to make em vigorous—on your way to the deli for lunch, for instance, or to the post office.
For an easy way to add in a strength workout to get toned, keep a resistance band handy in a drawer at home or work. When you have a few minutes, twice a week, do 12 to 15 reps of each of these moves:
1. Stand with both feet on the band; grasp the handles, and curl your biceps.
2. Stretch band taut between hands, hold it above your head, and pull it down behind your head to do lat pull-downs.
3. Add some other easy-to-do muscle moves without the band, like crunches and lunges, to work your abs and legs.
How to suss out portions
• Dressings: Make an "OK" sign with your thumb and finger; thats 1 tablespoon.
• Nuts, dried fruit, and cheese: 4 to 5 playing dice equals about 1 1/2 ounces.
• Meats, chicken, and fish: Your palm, without fingers, is about 4 ounces.
• Potatoes, pasta, and rice: A serving the size of half a baseball is 1/2 cup.
This Easy Fish Pie recipe is an ideal dinner choice for anyone following the Weight Watchers program. Suitable for all the myWW plans, this tasty & filling pie is 5 SmartPoints for those following the Blue plan (previously Freestyle), 3 SmartPoints for those on the Purple plan and 8 SmartPoints for those following the Green plan.
To find out how many Personal Points this recipe will be for you & to track it in the WW App, click on the blue button in recipe card below!
The pie consists of flakes of fish and plump shrimp covered in a creamy sauce which is then topped with a smooth potato & root vegetable mash! This WW friendly dish is proper British comfort food!
So by now I'm sure you've heard all about the new myWW plan from Weight Watchers.
It was introduced last week and gives more flexibility and choice to anyone following the Weight Watchers program.
There are now 3 ways to live the Weight Watchers program, the Green, Blue & Purple plans. Going forward each recipe on Pointed Kitchen will include the SmartPoints all of the plans along with the 'old' Freestyle points (which incidentally are exactly the same as the Blue plan!). Over time I will work on updating old recipes to reflect these changes.
You can read more about these exciting new changes by visiting WW , by logging on to your WW app, or by visiting your local WW studio.
I've called this recipe 'Easy Fish Pie' as it is a lot easier to make than the 'go to' fish pie recipe I made prior to starting my WW journey.
That recipe included numerous ingredients (including lots of butter and cream) & required me to poach the fish in milk prior to cooking. It was a lot of hassle to make but it did taste good 😀 !
This recipe on the other hand is quick and easy and still tastes pretty damn good!
All you have to do is to make a very easy and simple Bechamel sauce, mix in the fish , shrimp and peas and then top with a potato, carrot and swede (rutabaga) mash.
The combination of potato and root veg in the mash keeps down the SmartPoints in this recipe. Potatoes still need to be pointed on the Blue and Green plan so bulking them out with some 0 SmartPoint veg makes sense if you are following one of those plans!
SmartPoints
Blue Plan - 5 SmartPoints per portion.
Green Plan - 8 SmartPoints per portion.
Purple Plan - 3 SmartPoints per portion
Freestyle plan (same as Blue Plan) - 5 SmartPoints per portion
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Tips for making this pie
Place the low fat spread and flour in a medium sized saucepan over a low/medium heat.
Use a whisk to stir the flour and low fat spread together until the spread melts and combines with the flour to make a thick & glossy paste (picture 1).
Carry on gently cooking the paste for a minute or so. This 'cooks' the paste and prevents the sauce tasting floury!
Slowly add the milk and chopped spring/green onion bit by bit to the paste (picture 2).
It really is important to add the milk slowly as this will prevent the sauce from becoming lumpy. You want every bit of milk that you add to the pan to combine with the paste, before you add the next bit.
Whisk continuously to make sure that nothing sticks to the bottom of the pan.
Once all the milk has been added you want to bring the sauce to the boil, then immediately reduce the heat and cook for a few more minutes, whisking continuously until the sauce has thickened slightly.
Remove from the heat and stir in the mustard and a little salt and pepper.
Gently stir in the chunks of fish, shrimp/prawns and peas, before spooning the mixture into a casserole dish (picture 3).
I use a potato ricer to 'mash' the potato, carrot and swede. I find that I get a much smoother, creamier mash that way (pictures 4 & 5)!
I then pipe the mash on top of the pie filling, using a star nozzle.
Alternatively, use a potato masher to mash the vegetables, then spoon it over the top of the fish, using a fork to gently spread the mash so it covers the whole dish.
Which Fish should I use?
You could use cod, haddock, turbot, salmon, tilapia, monkfish - in fact any fish that you fancy really!
I tend to use a mix of haddock, salmon and cod or whatever is on special offer at the supermarket!
I have also used the packs of the frozen fish pie mix that are now available to buy in most UK supermarkets.
Using preprepared fish pie mix is such an easy way to make this fish pie. Just read the back of the pack to see the best way to defrost the chunks of fish before using.
Can I freeze it?
Yes, yes, yes!
This fish pie is just perfect for home freezing!
Make up the pie as described but don't cook it. Cover and freeze! It's as easy as that!
Defrost the pie thoroughly on the day you want to serve it, and cook as described in the recipe card.
Changes to reduce SmartPoints
If you are following the Blue or Green plan you could make the mash topping from just carrot and swede (rutabaga) and reduce the point value by 3 SmartPoints per serving.
Other Weight Watchers Dinner Recipes
Butternut Squash Mac & Cheese
Creamy Chicken Casserole
Stuffed Zucchini
Zero Point Chili
Easy Fish Pie | Weight Watchers
This Easy Fish Pie is tasty, simple to make and is finished with a healthy & delicious topping of mashed vegetables. Suitable for anyone following the Blue (previously Freestyle), Purple or Green plan on Weight Watchers MyWW!
1½cupsfish (350g) - skin removed, deboned and cut into bite size chunks
½cupshrimp / prawns(150g)
1cuppeas(150g)
1teaspoondijon mustard
Salt & Pepper
Preheat the oven to 180°C fan / 200°C / 400°F
Place the chunks of potato, carrot and swede into a saucepan of boiling water and bring to the boil. Cook for 15 - 20 minutes, until the veg is tender. Drain well and set aside.
Measure the milk into a jug and add the chopped spring onion. Set aside for the flavours to infuse.
Whilst the vegetables are cooking, put the flour and low fat spread/light margarine in a saucepan and heat, stirring continuously until the spread has melted and it has combined with the flour to make a thickish paste (roux).
Continue to cook for a further 1 minutes before slowly whisking in the milk & onion bit by bit. Do this slowly to prevent lumps from forming.
Bring to the boil then reduce the heat and cook for a further 3 - 4 minutes until the sauce has thickened slightly.
Turn off the heat and then stir in the mustard and a little salt & pepper.
Add the chunks of fish, the shrimp and the peas and stir till they are all coated with the sauce.
Spoon into a 4 serving casserole dish.
Use a potato masher (or a potato ricer - my preference) to mash the cooked potatoes, swede and carrots into a smooth mash. Season with a little salt and pepper.
Now, you can either pipe the vegetable mash on top of the fish (like I did) or you can distribute spoonfuls of it over the fish base and use a fork to carefully spread it out.
Bake in the preheated oven for 20 - 25 minutes until the vegetable mash has turned a little crispy and golden and the filling is bubbling hot!
Serve with garden peas or sweetcorn.
Nutrition Facts
Easy Fish Pie | Weight Watchers
Amount per Serving
% Daily Value*
* Percent Daily Values are based on a 2000 calorie diet.
Keyword low calorie fish pie, Weight watchers dinner recipes, weight watchers fish pie
These puppers have more than just sweet faces and happy tails going for them—they are also the breeds with the longest life spans.
Purple Collar Pet Photography/Getty Images
Why do some dog breeds live longer than others?
You don't want to even think about the day your cherished pooch is no longer by your side and crosses over the rainbow bridge. It's better to focus on the here and now and give your dog a healthy and happy life. But if you're wondering where your own pup stands or you're thinking about getting a specific type of dog, it's good information to have. The bottom line: Size might matter when it comes to the longest dog life spans. "There is a trend across mammals in general that smaller mammals live longer lives," says Catherine Lenox, DVM, a veterinarian for Royal Canin. "There isn't a clear reason for this—it might have something to do with the animal's metabolism—but it does seem to be true for dogs as well." Yet, other factors not relevant to size, such as poor genetics, unforeseen accidents, not getting enough exercise, and sudden illness, impact how long a dog lives, too.
According to Dr. Lenox, the following 20 dog breeds will live up to 15 years or even longer. While this is by no means an all-inclusive list and there's no guarantee that every dog noted here will live for this long, there are things you can do to help your dog live the longest, healthiest life possible. "Be proactive about preventive care, manage medical conditions with your veterinarian as needed, keep your dog in normal body condition (not too heavy and not too thin), and feed a high-quality complete and balanced diet without too many treats," advises Dr. Lenox. Now that we have that squared away, let's see the cute pups!
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Rastko Belic/EyeEm/Getty Images
Bichon
Can you imagine waking up to this adorable face for the next 15 years? Year after year, the infatuation grows when you live with a Bichon. These dogs are curious, peppy, happy, eager to please, and fun to be around—they seem to be on a mission to make everyone they meet smile. "Bichon Frises enjoy being the center of attention," says Callie Harris, DVM, a veterinarian with Purina. With their cheerful attitude and sweet face, we certainly wouldn't mind the Bichon commanding our attention. You know what else gets our attention? Puppies! See the 49 cutest dog breeds as puppies.
Paul Wills/500px/Getty Images
Border Terrier
This rugged, rough-and-tumble cutie loves the outdoors and everything in it. With its distinctive "otter head," this gutsy and fearless woofer lives life to the fullest. "Border Terriers have a surprising ability to jump high and run fast due to the size of their legs, which are longer than most other small terriers," says Dr. Harris. These pups, who have some of the longest dog life spans and live between 12 and 15 years, get along with other dogs and are well suited for kiddos. They excel at tracking, agility courses, and digging, which may not be such a great thing unless you're looking for lost treasure in your backyard. Watch out for these 10 common hidden dangers for dogs that lurk in your backyard.
Purple Collar Pet Photography/Getty Images
Chihuahua
These tiny puppers pack a lot of sass and stubbornness (or shall we say confidence) in their adorable six-pound bodies. For pet parents searching for a devoted one-person dog, the Chihuahua will be at your side for around 14 to 16 years. They love excursions on the town in a doggy purse, but just make sure you keep them warm. Because of their small size, they can't retain body heat—even if they gain a few pounds, which Chihuahuas are prone to do. Another fun fact: They are known for having the biggest brain in the dog world. "There's been research that shows Chihuahuas have the largest brain-to-body weight ratio of all dog breeds," says Dr. Harris. These other tiny dog breeds also love taking trips in totes. (Stylish ones only, please!)
Robbie Goodall/Getty Images
Chinese Crested
The Chinese Crested is one of the few breeds often described as "cat-like" because, like cats, they're fond of sitting in high places. They're not going to jump up on a counter, but they'll perch on the back of the sofa or the arm of a chair. Like a lot of cats, they also have longevity going for them and can live up to 18 years. That means you'll get to pick out a new sweater for them every year, as the Chinese Crested hairless version will be most comfortable in a sweater to keep them warm, notes Dr. Harris. Keep your dog warm and happy this winter with these cozy dog coats.
Bigandt_Photography/Getty Images
Coton de Tulear
If you're going to be living with the Coton de Tulear for the next 15 to 19 years, you'd better learn how to pronounce this breed's name correctly. By the way, it's pronounced KO-Tone-dih-TOO-lay-ARE—and make sure to say it with a French accent! According to Colleen Demling-Riley, a dog behaviorist for Dogtopia, old lore has it that the Coton de Tulear originated from a group of small white pups that swam ashore after a shipwreck in Madagascar. With that kind of tenacity, it's no wonder they are the official dog of Madagascar. "These sweet and loyal dogs bond strongly to their families and love going everywhere with them," says Demling-Riley. Heading on a road trip with your pup? Don't forget to pack this gear.
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Dachshund
Call them wiener dogs or hot dogs—they don't mind because Dachshunds are lapping up more love and popularity these days. They are currently ranked number 12 when it comes to dog breed popularity, according to the American Kennel Club (AKC). And that includes all three varieties and sizes (miniature and standard in smooth, long, and wire coat). Maybe it's their independence and bold curiosity that keeps them going for up to 16 years. According to Guinness World Records, one miniature Dachshund named Funny actually lived for a whopping 21 years and 178 days! What doesn't help a Dachshund's longevity, however, is their love for eating. "Being just a few pounds overweight can pose a risk for their short legs and long backs," notes Dr. Harris. "Because of that, they are at risk for lower-back injury often referred to as IVDD—intervertebral disk disease." If you want your dog to have the longest life span possible, make sure to avoid these foods that could give your dog heart disease.
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Finnish Spitz
A true conversationalist, the Finnish Spitz will talk your ear off if you let them. "Not shy to tell the whole world about their opinions, the Finnish Spitz is known to bark at other pups and people and loves to 'chat' about how they feel," says Demling-Riley. In Finland, these dogs are often called "barking bird dogs" for their ability to track and hunt birds. At home, their independence and funny personalities will keep you entertained all day long, says Demling-Riley. And if you relish the lively and fun days of puppyhood, the Finnish is slow to mature—reaching adulthood at about three years. And with a life span of 13 to 15 years, you'll have someone to keep you company for a long time. Wish you could decipher what your dog is saying? Check out our guide to the noises your dog makes—and what they mean.
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Havanese
Happy, outgoing, and friendly to humans and furry friends alike, "the Havanese is 'the person' commanding the room in any party you've ever walked into," says Demling-Riley. If those attributes weren't enough, these dogs can be the life of the party for up to 16 years. It should come as no surprise that this happy-go-lucky doggo lands at the number 24 spot for most popular AKC breeds. With such a cheerful disposition and affectionate nature, it's no wonder the Havanese is an ideal therapy dog, too. Here are more great low-maintenance dog breeds for busy people.
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Italian Greyhound
Light on their feet and light as a feather, the Italian Greyhound can live up to 15 years. These dogs might not appear cuddly with their delicate, slender bodies and fine-boned legs, but they actually love to snuggle by you and are quite clingy. Yet, they're cool with sharing their heart with other family members, dogs, and strangers they meet. As far as sighthounds go, they're smaller in size than the Greyhound but just as agile and fast, Dr. Harris says. Let them run and jump to build strong bones, but be mindful of their activity. "Be careful with these dogs, as they have a tendency to break bones easily," she adds. Find out the signs your "healthy" pup is sick.
BiancaGrueneberg/Getty Images
Lhasa Apso
"Originally bred to alert Tibetan monks to intruders, these 'Zen' pups thrive in almost all environments," says Demling-Riley. "Drop them in the suburbs or the city and they'll thrive." Their strong and stubborn independent streak doesn't affect their loyalty and affection towards family members. They like to clown around and be the center of attention, but they tend to be more reserved with strangers. Expect to enjoy a long life with a Lhasa Apso, who can live up to 15 years, sometimes longer—especially if you believe in reincarnation, as the Tibetan Buddhists do. They say lamas, or priests souls, are frequently reborn as Lhasa Apsos before they are reborn as humans. Here are some other possible reasons behind your dog's weird behavior.
kimrawicz/Getty Images
Maltese
Whether a Maltese is donning a floor-length glossy coat for the show ring or sporting a puppy cut, you can't help but be smitten with these fluffy little puppers. "Dressed in all white, their larger-than-life personality is so much bigger than their four- to six-pound body," says Demling-Riley. "[But because of] their small stature, families should make sure they can keep a wee pup safe and happy on a day-to-day basis." With an average lifespan of 12 to 15 years, you've got lots of days to hang out with this charming pup. Known for being perfectly proportioned, Maltese were fashion accessories for the lady aristocrats of the Roman Empire. You might see those expressive eyes peeking out of a woman's sleeve or bosom in paintings depicting that time. Don't miss these long-nose dogs that are as lovable as they are elegant.
DevidDO/Getty Images
Manchester Terrier (toy)
"On the verge of extinction multiple times, the Manchester Terrier is making a comeback!" says Demling-Riley. "They are high-energy and driven, which means they need direction at home. Socialization is a must to ensure pups encountered outside the home are seen as BFFFs—Best Furry Friends Forever." Forever is more like 15 to 17 years, but that's still plenty of years for a steadfast friendship with you. The toy variety runs just under 12 pounds and is around a foot high. Like standard-size terriers, toy terriers are just as spirited and athletic. They still have the ratting instinct they were born with, so they love to chase tennis balls. Read up on the most expensive dog breeds in the world.
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Miniature Pinscher
"Contrary to popular belief, the Min Pin is not the 'mini' version of the Doberman Pinscher," explains Demling-Riley. "However, they do share a common trait—they both have a huge and outgoing personality." They also resemble a Doberman Pinscher with their pointy ears and bobbed tail, and the coats of some Min Pins are black and tan like the Dobie. But the Min Pin is cool in its own right. It lives longer, for starters—12 to 16 years—and then there's that swagger. There's no mistaking the cocky high-stepping walk of the Min Pin! It's all good, though, because back at home, this dog is a playful and enthusiastic companion. Check out more dogs with pointy ears that are just precious.
Anna Maloverjan/EyeEm/Getty Images
Papillon
A Papillon gives off a foo-foo air with its polished appearance, but behind those spirited eyes lies a hardy and playful pup. "With a personality as large as their ears, Papillons tend to be the party pup in the room," says Demling-Riley. "The breed thrives in social settings and excels at agility, obedience, public manners, and even retrieving." They adapt to warm or cool climates and can be happy in the city or the country, and they're happy to play with toys indoors or chase squirrels in the backyard. Maybe being content in all scenarios is what helps the Papillon live up to 16 years. Just make sure you avoid the toys on this list of the pet products vets never buy.
Pattarawat/Getty Images
Pomeranian
It's no surprise Poms are the 23rd most popular dog breed according to the AKC. Not only do they rank high among pups with the longest dog life spans (they can live up to 16 years), but they also retain their fox-like adorableness well into their senior years. Like many breeds of the spitz family, "Pomeranians are full of energy and fiercely loyal," Dr. Harris says. Their spitz genes also give them loads of snuggle-worthy floof, giving them a heftier appearance, but Poms weigh less than seven pounds and are only about 10 inches tall. Their pint-size stature doesn't alter their confidence, though. They strut their stuff like a confident big dog and can be a little cocky and aggressive. But when they're with their humans, they're all warm and friendly. On the other hand, here's how to know if your dog is secretly mad at you.
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Poodle (toy)
Poodles come in three delightful sizes: standard, miniature, and toy. The toy is just 10 inches tall and is light as a feather, weighing about five pounds. Poodles—of all varieties—were the number one dog breed from 1960 to 1982. Today they rank seven on the AKC's popular breed chart. Their continued popularity is no secret. Poodles are hopelessly devoted to their families and friendly to strangers, other dogs, and pets. Not to mention, they'll be a loyal companion for 12 to 14 years. Plus, they're wicked smart. "Poodles are highly intelligent dogs, and they tend to be extremely intuitive," says Dr. Harris. Did we mention how smart these little whippersnappers are? Here are 12 easy dog tricks you could start teaching one today.
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Rat Terrier
Legend has it that the Rat Terrier got its name from Teddy Roosevelt, who had a mixed terrier breed that helped combat the rat infestation in the White House. Yet "rat" hardly seems appropriate for this dog with an adorable and friendly face. Still, it is a feisty and stubborn canine. "A true terrier breed, these opinionated pups need to know 'why' they should listen before they actually respond," says Demling-Riley. "Consistent boundaries, obedience training, and positive reinforcement ensure they reach their full potential." And since they can live 12 to 18 years, they have plenty of time to reach that full potential. Here's how to find the best dog training school—some even do virtual classes!
Purple Collar Pet Photography/Getty Images
Shih Tzu
When you live with a Shih Tzu, it's a long-lasting mutual love affair that will last 10 to 18 years. "Shih Tzus are great family dogs. They love to be loved and give it back very easily," says Dr. Harris. That could be why they're the 20th most popular dog breed on the annual AKC list. Or maybe it's because they're oh-so-snuggly as lap dogs and have endearing, sweet expressions you could get lost in for days. Take them out for a walk and they'll charm everyone they meet in human or furry form. Can't get your pup to stop pulling on walks? These dog harnesses are absolute game changers.
Robert Pickett/Getty Images
West Highland White Terrier
It's a pretty big name for a little dog that hails from Scotland. Like most small dogs, the Westie has a big personality, with a touch of stubbornness and admirable independence…except for when you call them and they ignore you. But all is forgiven when that irresistibly cute face comes back to boop you in the nose. Demling-Riley says they adapt well to most living situations, but they do best with children over 10 years of age. You can't blame a pooch who doesn't have a lot of tolerance for a kid pulling on their tail or messing with their floof. Check out which dog breeds make the pets for kiddos.
Catherine Leblanc/Getty Images
Yorkshire Terrier
Since 1995, Yorkies have been a top 10 breed, according to the AKC. And it's easy to see why so many people are smitten with these adorable nuggets. They have a long list of admirable qualities—including a life expectancy of 11 to 15 years. "They make excellent 'purse' dogs," Dr. Harris says, averaging seven pounds and eight inches tall. Like many terriers, Yorkies are spunky, lively, and at times mischievous. They are also eager to please and extremely food motivated, adds Dr. Harris. Maybe that's why they learn new tricks so easily. But they tend to get bored quickly and come up with their own form of entertainment—like hiding your socks. You'll wish you knew these 15 dog training secrets sooner.
Sources:
Catherine Lenox, DVM, a veterinarian with Royal Canin
Callie Harris, DVM, a veterinarian with Purina
Colleen Demling-Riley, a dog behaviorist for Dogtopia
American Kennel Club: "Dog Breeds"
VCA: "Dog Breeds"
Purina: "Dog Breeds"
American Kennel Club: "8 Things You Didn't Know About the Lhasa Apso"
Presidential Pet Museum: "Theodore Roosevelt's Skip"
Originally Published: November 30, 2020
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