Not always low calorie~~~

~~Low Fat Foods are not necessarily low calorie ~~
written by Elizabeth Daeninck, MS, RD of HealthCastle.com
Published in February 2007 (HealthCastle.com)
If you think that low fat means low calories, read on. Often, reduced fat items have more sugar added to enhance the flavor, which contributes calories to the final product. Also, many of us think that by eating the low fat version of a food, we can eat more of it. If you are watching your weight, this will only sabotage your efforts.

Check out the list of foods below to see the difference in calories (if there is any) between common low fat and regular fat foods.

Low-fat or Fat-free Regular

Reduced Fat Peanut Butter
2 Tbsp: 190 calories, 12g fat

Regular Peanut Butter
2 Tbsp: 190 calories, 16g fat

Low Fat Wheat Thins
16 crackers: 130 calories, 4g fat

Regular Wheat Thins
16 crackers: 150 calories, 6g fat

Low Fat Oreos
3 cookies: 150 calories, 4.5g fat

Original Oreos
3 cookies: 160 calories, 7g fat

Fat Free Fig Newtons
2 cookies: 100 calories, 0g fat

Regular Fig Newtons
2 cookies: 110 calories, 2g fat

Low fat Fruit-flavored Yogurt
6 oz: 173 calories, 1.8 g fat

Regular Fruit-flavored Yogurt
6 oz: 170 calories, 6 g fat

Low fat Granola Cereal
½ cup:160 calories, 2.2g fat

Regular Granola Cereal
½ cup: 210 calories, 6g fat


Light Tortilla Chips
1 oz: 132 calories, 4.3g fat

Regular Tortilla Chips
1 oz: 141 calories, 7.3g fat

Fat Free Apple Cinnamon Muffin
Small: 130 calories, 0g fat

Regular Apple Cinnamon Muffin
Small: 147 calories, 6.9g fat

The Bottom Line:
Although it is a good idea to limit your fat intake, you can see that sometimes there is not much of a calorie difference between the low fat (or fat free) version of a food compared to its regular version. So, what are you to do? If you like the taste of a particular higher fat food, limit your calories by controlling your portion. If you think that eating low fat or fat free foods permits you to eat more of a specific food, think again! How do you think we got where we were or are?
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This is my favorite way to cure a french fry craving at home. They make a great side dish or even a fun snack.


20 Minute Roasted Potato Fries
So I thought I’d share my latest technique and inspire you try fries the homemade way. Note: If you are expecting fast food style you will be disappointed. Think of these as hand held roasted potatoes that taste YUMMY in ketchup. :)

2 large Idaho (baking) potatoes (~7 oz each)
Non-Stick cooking spray
Kosher salt
Turn on the broiler and let then oven heat up.
Cut potato in half.
Turn the potato halves flat side down and cut in about 1/2 inch thick slices.
Lay the slices down… and then one by one, cut them in half.
Rinse the fry pieces and place in a bowl of cool water.
Line an cookie sheet with aluminum foil and spray with non-stick cooking spray. Dry the fries on a clean kitchen towel.
Place the fries on the cookie sheet, Spray with a bit more spray and sprinkle with salt. (Note: you could add other spices if you like, rosemary? garlic powder? Anything would be yum!)
Put them in the oven, 2 notches under the broiler.
Pull them out in 10 minutes. (they should look light brown)
Flip them and place back in the oven for 8-10 more minutes until golden brown. Pile them up on a plate, add a side of ketchup~mustard at my house~ and dig in! :)

Approx Nutritional Information per serving
Servings Amt per Serving 3
Calories 150
Fat 1 g
Fiber 4g
WWP 2
Sugar Sat Fat Carbs Protein
1g 0g 34g 4g

Holiday weekend......................

Picnic anyone?????.......
Take advantage of the bounty of the season and fill your picnic basket with luscious summer produce like peaches, berries, cherries, watermelon, tomatoes, corn, zucchini, cucumbers, and other fresh veggies. Take along a nutritious dip such as hummus, salsa, fat-free bean dip, or low-fat yogurt with herbs and spices. Stuffed celery with peanut butter, and baked tortilla chips and salsa, are favorites for both kids and adults.
Wraps are easy to eat and transport, and can be supernutritious if you make them with lean meat, stuff them with veggies and a salsa or light dressing,"

It's that time of year that we all look forward to -- the time for backyard barbecues, picnics, and outdoor parties. Eating outdoors is just more fun -- and it doesn't have to be unhealthy.

All I have to say is plan...plan..plan. If you plan now you will succeed!!! You can make this an enjoyable, successful holiday. You have the tools. Past history has shown, many people are so glad to see healthy food! Set a great example for others! More than likely, you wont be the only one eating them. I would much rather feel empowered at the end of the weekend instead of telling myself I was a failure!~~yes, you would do that!!!! Life is what it is....make it GREAT!!!!

My Weight Watcher leader, Julie said she liked the jolly time kettle corn popcorn , as a huge fan of popcorn ,I decided to try it... mmmmmm good, dear Lord I think I almost tasted peanuts. I don't know~~~ it was way awesome!!!

White beans, shredded chicken, green Chile, sour cream and cheese. Need I say more? These have just the right amount of kick to them and hit the spot if you're craving Mexican food. They are high in fiber and so filling (one enchilada is a perfect serving size). The easiest way for me to make shredded chicken is in my crock pot. I let it cook all day while I'm at work, then I come home and shred it and freeze the broth for other recipes. Click here for the recipe.
Chicken and White Bean Enchiladas with Creamy Green Chile Sauce
Servings: 8 • Serving Size: 1 enchilada • Points: 4 ww pts
Calories: 230 • Fat: 7.3 g • Protein: 20.4 g • Carb: 28.7 g • Fiber: 12.2 g

Chicken and White Bean Filling:

1 tsp olive oil
1/4 cup minced white onion
2 cloves garlic, minced
1 can (4.5 oz) chopped green Chile's
15.5 oz can Navy beans (or Cannelloni beans)
8 oz cooked shredded chicken breast
1/3 can water
1 chicken bullion
1 tsp cumin
Green Chile Enchilada Sauce:

1 tsp butter
1/2 cup chopped white onion
2 tbsp flour
1 cup fat free chicken broth
7 oz can chopped green Chile
2 jalapenos, chopped (I used jarred)
salt
1/2 cup light sour cream
3/4 cup reduced fat Mexican cheese
8 medium low carb tortillas
chopped fresh cilantro or scallions (or both!)
Preheat oven to 375°.


For the Filling:
In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green Chile's, beans, water, bullion, and cumin. Mix well and cover. Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside



Green Chile Enchilada Sauce:
In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green Chile's, jalapenos, and salt to taste. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish. Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions.

Exercise........

Is it ok to take a day off from exercise...I say you betcha!





There are many times I do. Simply I listen to my body! When I feel wore out or emotionally need a break from it, I take a day....do very little or something different will work also. Simply, your body is tired. And sometimes so is your mind. Take 5 ~~~regroup!
Sore muscles are a good sign–that means your muscles are building.
You can increase/keep up the intensity, but if you don’t treat your sore muscles right it can cause damage/strain/splints. After and before every work out make sure you do a good, long stretch. Also, get enough sleep! That is very important to rejuvenate your muscle tissues.
I would say, do what I do. I work out two days and take off one day. I make absolute certain though my diet is providing me with the nutrients I need and enough calories to fuel my intense workouts. I generally, try to not work out excessively hard the same muscle groups three days in a row - only two days max.
As Bob Harper ( Biggest Loser) says, it is just as important to allow your muscles to repair themselves as it is to workout.
If you are lifting weights - you have to take a day off so your muscles recover -the same with sprint work outs. if you run, then you can run every day






•Make your activity enjoyable – listen to music, include family and friends, etc.

I also find I do continue to lose weight during this time, so, its ok. Take a break on me!





Chicken Pasta Salad
Chicken and fresh pasta, two of the healthier choices for those who want to lose weight. Of course, pasta may not always be the best choice if you decide to “taste” too much of it - but in proper serving sizes, it is simply wonderful AND healthy.




Servings: 8

Calories: 170

3 Weight Watcher Points
Ingredients
2 cups pasta
1 lb boneless chicken breasts
1 cup yogurt (low fat or fat free)
1 cup red seedless grapes, slice them
1 cup baby peas, cooked, drained and chilled
2 celery ribs, thinly sliced
1 teaspoon mustard
salt - just a pinch
pepper - to your preference

Preparation
1. Cook the chicken breasts until tender. After, drain off any liquid and let cool.
2. In the meantime, in a large pot cook the pasta until perfect; drain and rinse under cool/cold water.
3. Mix the mustard, yogurt, salt and pepper into the pasta.
4. Slice the chicken breast into bite-sized pieces and add it to this mixture.
5. Stir in the pasta, grapes, peas and celery.
6. Mix the combination well, cover and refrigerate for about an hour.

Serve and Enjoy!

When things don't go as planned............

When things don't go as planned..........make something up.....be prepared....just do it! This last weekend things changed for me, just silly things but, when I thought I was .....oh I don't know, well, everything changed! That's good though! I am going to handle it great! Isn't it odd when we think we have everything worked out we are doing great....then when things change we can really be thrown off, it can give you that "I don't give a damn attitude." The "I could eat everything in the house attitude" That's the way I feel right now, but it's getting better. I refuse to give in. I have come too far. I just keep talking to myself....(no, not out loud!) This two shall pass, another great quote from my Mama. Deep breathing....no, not huffing...:) helps too. Life is what it is, very unpredictable, try to be prepared......emotionally! Be ready for any change. Go with the flow! Another great idea, go for a walk, light a candle, call a friend, just stay busy! Don't turn to food! This WILL only make you feel worse! Thank you all for the great complements I have gotten on my new blog.....may my journey help maybe just one..............

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COBB SALAD
You can modify the ingredients to your liking and simply layer your favorite salad toppings to create a beautiful side dish. Here's my lighter version of the classic. This also makes a great lunch.

Cobb Salad
Gina's Weight Watcher Recipes
Servings: 8 • Time: 30 minutes • Points: 3.5 ww pts
Adapted from Simply Recipes
1/2 head of romaine, coarsely chopped
1/2 head of Boston lettuce (or Iceberg), coarsely chopped
2 hard-boiled large eggs, separated, whites and yolks finely chopped
5 slices of bacon, cooked and crumbled

1 ripe avocado, cut into 1/2-inch pieces
6 oz chicken breast, cooked and diced
2 tomatoes, finely chopped
1/2 cup blue cheese
Dressing - 2 ww points per tbsp

1/3 cup red-wine vinegar
2/3 cup olive oil
1 tbsp Dijon mustard
1 tsp lemon juice
1 small clove garlic, crushed
Salt and pepper
Combine chopped lettuce in a large salad bowl.

Arrange the chicken, bacon, tomato, egg and avocado in neat rows over the greens.
Whisk vinegar, mustard, lemon juice, garlic, salt and pepper. Add the oil in a slow stream, whisking until it is emulsified. Serve separately

Camping.......

We are camping this week & probably next. It would be real easy to "fall of the wagon" so to speak this week in eating as well as exercise. Well, I have done great on eating and exercise is some everyday not 7 miles, but I do get it in! I feel great. I lost 3 lbs today I am at an all time low now! I am toning now it feels great! I took my weight watcher books & scale camping with me so if I have any questions....I'm ready! There is no excuse on how to count something or how much it weighs.

Big Congrats to Mina....ONLY 1.8 to get to goal!!!! I'm sooooo proud! You are a huge inspiration to us all! Thank-you for the little quote cards in class today!

We’ve all had our share of low calorie turkey burger recipes, but this one is one of my faves. Loaded with tang and flavor, this turkey burger recipe tastes much better than most, and yet still keeps the calorie count low. Ground turkey can be pretty bland, and there’s nothing more disappointing than a bland burger. And with just a 3 Point Total, this Ranch Turkey Burger reaches new heights of yumminess!
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Ranch Turkey Burger Recipe
Ingredients:
- 1 lb lean, ground turkey
- 1 packet of Hidden Valley Ranch Dressing Dry Mix
- 2 green onions, chopped
- 2 tbsp fresh parsley, chopped
- 3 cloves garlic, minced

Directions:
In a bowl, combine all the ingredients. Form into 4 patties. Spray a frying pan with cooking spray. Cook the patties until done. Serve on hamburger buns or wrap in iceberg lettuce for a carbohydrate free hamburger recipe version.
NOTE: Serving with hamburger buns will add additional points to the recipe – make sure to factor that in!

Entire Recipe makes 4 servings
Serving size is 1 patty
Each serving = 3 Point Total

This is great to have when camping!

Wish us well storms tonight....I'm terrified of bad weather!!! Hope I wont feel like eating everything from stress!!!! :)

Face your fears........

I knew I was going to have a fear of coming to the shop to open up today, after the break-in yesterday, I (we) just feel violated. I knew, I would be fearful. If you know me personally, you know that I am so scared all the time anyway, this was just ......really weighing on me. Thank- goodness my Dad came with me. Well, he's gone now, every noise is making me jump & just be cautious. Like I said yesterday, one little thing can change your whole outlook on life. I have a fearful feeling in the pit of my tummy.....but I will be strong!!!! Taylor is with me, I need to keep going on, not being fearful everyday! I refuse to let these little criminals take away our fun! This picture is of our register. Face your fears....do it!











We are camping this weekend ~~~~

CHICKEN KABOBS~~~ 3 pts each


Ingredients
1/2 cup orange juice
1/4 cup lemon juice
1/4 cup lime juice
1 8oz can pineapple chunks, drained and save the juice
1/4 cup olive oil
1/2 teaspoon salt
1/2 teaspoon pepper
1 lemon
1 lime
1 small orange
4 boneless, skinless chicken breasts
1/2 green pepper
1/2 red pepper
1 cup whole mushrooms
1 small red onion
Directions
Combine juices, olive oil, salt and pepper in a bowl and whisk together.
Put 1/2 cup of this marinade marinadeto the side.
Place chicken in a Ziploc bag and add the remaining marinade.
Chill for 2 hours to coat the chicken.
Cut peppers and onions into 1 inch chunks and slice the mushrooms in half.
Remove chicken from the marinade and cut into 1 inch pieces.
Cut lemon, limeand orange into 1-2 inch pieces.
Take 8 skewers and thread them with the fruits, vegetables and chicken.
Preheat grill a medium-high heat.
Place kabobs on the grill and baste occasionally with the reserved marinade. Turn kabobs frequently and cook until chicken is done.
Note: Feel free to replace the chicken with steak or shrimp!


Nutrition Facts
Serving Size 122g
Recipe makes 8 servings
Calories 117
Calories from Fat 64 55%
Total Fat 7.2g 9%
Saturated Fat 1.03g 4%
Trans Fat 0.01g
Cholesterol 13mg 4%
Sodium 163mg 7%
Potassium 220mg 6%
Total Carbs 8.18g 2%
Dietary Fiber 1.2g 4%
Sugars 4.61g 3%
Protein 6.29g 10%

Handling stress

You never know what is going to happen when you get up in the morning............ Woke up, ran,did cardio, started a cake order I have for tomorrow. I usually open up the shop in town but my sister Beth said I'll go today, you just stay home work on your cake. Great, I thought, I will get it done early. Well, in no time at all she was calling me , crying, we had been robbed. I ran to town to be with her. The thieves had come in the night sometime. Did a real number on us.
Well, believe it or not, usually when I'm under stress....I want to eat. I can't believe I didn't even think of food. But, I could of. I could ....& might still, get all stressed out and decide I want everything in arms reach. I hope now I have the skills to handle this step in my life. First things first. Breath....get a grip. Second, make a plan how you will handle stress.......Third follow through...get a support team, make a plan on paper.....just commit to handling this stress! Just know you will handle this. Tell yourself over & over you can! Let nothing stand in the way (even something you don't see coming, I sure as hell didn't see this)of your success!!!!!

Good weekend~~~~

Hope you all had a great Fathers Day & nice weekend. My husband & I spent time together at a truck show......I know it doesn't sound like something us gals like but it was great! I got to meet friends of Bobs, just had a good time together. The trucks were ...well I say pretty, but I'm sure the guys call them something else!!!

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If you are looking for a super yummy, low calorie version of a homemade carrot cake recipe, then you came to the right place! Considering that traditional carrot cakes can average 12-15 weight watchers points per serving, this diet friendly carrot cake recipe is a fabulous bargain at just a 4 Point Total per serving. And then there’s the not so average, Cheesecake Factory’s Carrot Cake Recipe. It has approximately: 1,510 calories, 84g fat, 600mg sodium, 179g carbs, 6g fiber, 129g sugars, 18g protein = 36 Weight Watchers Points!!!! CRAZY. I have always been a fan of carrot cakes with that rich, gooey, cream cheese frosting, but being a Weight Watcher pretty much kept me away from all my favorite dessert recipes. But after some trial and error and alterations with traditional carrot cakes recipes, I was able to create a version that is much lower in points and yet still tastes AMAZING. And though this is not an official one of weight watchers dessert recipes, it’s a great, low calorie dessert that will satisfy the carrot cake lover in everyone.

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Carrot Cake Recipe
Ingredients:
- 2 cups all-purpose flour
- 1 cup sugar
- 1/2 cup brown sugar
- 2 tsp ground cinnamon
- 1 tsp ground nutmeg
- 2 tsp baking soda
- 1 tsp salt
- 1/2 cup raisins
- 3 tbsp hot water
- 1/2 cup egg substitute
- 2 egg whites
- 2 1/2 cups shredded carrots
- 1/2 cup applesauce
- 1/3 cup canola oil
- 12 oz fat free cream cheese
- 1 7 oz jar of marshmallow creme
- 1 tsp vanilla extract

Directions:
Preheat the oven to 350ºF. Spray 2 (9-inch) round cake pans with non-fat cooking spray (I used butter flavored Pam), line the bottoms with parchment or wax paper, and spray the paper with the nonstick spray.
Combine the flour, both kinds of sugar, cinnamon, nutmeg, baking soda, and salt in a medium bowl.
Whisk the egg substitute and egg whites in a large bowl. Add the carrots, applesauce, oil, and raisins, stirring until blended. With a rubber spatula, add the flour mixture to the carrot mixture, and stir until blended. Spread the batter evenly in the cake pans. Bake until the cakes are nicely browned and the center of each one bounces back when lightly pressed with a fingertip, approx 30-32 minutes. Let cool for 15 minutes. Remove the cakes from the pans, peel off the paper, and cool completely on racks.
To make the frosting, with an electric mixer on medium-high speed, beat the remaining ingredients until smooth.
Place on layer of cake on a cake plate, and using 1/2 cup of frosting, frost evenly out to edges. Place other layer of cake on top, and spread remaining frosting on top and on sides. Slice into 16 servings.

Entire recipe makes 16 servings
Serving size is one slice
Each serving = 4 Point Total

DOESN'T THAT LOOK GOOOOOOD?

We can eat like "other people" .....someone asked me the other day, don't you miss "normal" food.....well, I thought about this question a minute. Number one I can eat normal food anytime....I do eat normal food all the time. Just healthy food! Number two, SOME normal food is what got me to 310 lbs. folks. Lets be real. We are only one bite away from that every minute! What I eat makes me happy in & out. I'm satisfied & I am looking better. What else can I ask for? Do & eat what makes you happy. You can adjust many recipes for your benefit!

Journal...journal...journal

Journals were discussed in W.W. today. The importance is unbelievable! If you don't do it how do you know what you have eaten or can eat yet. Plus to me its POWER & ACCOUNTABILITY! I feel in control...when I'm in control! I write everything even the licks, bites & tastes. I also this week tracked my hunger in my journal. I knew that I need protein, but actually tracking it, well, you can see everything better when its in black & white.! I could tell I wasn't satisfied with out protein. Its also good to look back at previous weeks at what worked for you...or what didn't.

LIGHTER MASHED 'POTATOES’
Mashed cauliflower and turnips, really,
but so close, your mouth will do a double-take
Hands-on time: 20 minutes
Time to table: 45 minutes
Makes about 4 cups
Salted water to cover
1 bay leaf
1 head cauliflower, trimmed, core removed, cut into small florets
1/2 pound (or more) turnips, trimmed and cubed
1/4 cup whole milk or half & half (fat-free half & half works great)
2 tablespoons butter
1 tablespoon chopped fresh thyme or sage
Tabasco to taste (don’t skip)
Salt and pepper to taste
Bring the salted water and bay leaf to a boil; add the cauliflower and turnips as they’re prepped. Reduce heat to maintain a fast simmer, cover and cook for about 20 minutes or until vegetables are cooked through. Drain well and transfer to a food processor and process til smooth.

Return to the hot pan on medium high heat. Stirring often, cook off the excess liquid, about 5 – 10 minutes. Stir in remaining ingredients. Transfer to serving bowl. Serve and enjoy!

TO MAKE AHEAD After mashing, stir in about 4 ounces of low-fat cream cheese along with the milk, butter, herbs and Tabasco. Transfer into a well-greased baking dish. Sprinkle with additional chopped fresh herbs. Cover with foil and refrigerate. Return to room temperature. Bake for about 30 minutes at 300F or until hot clear through.


NUTRITION ESTIMATE Per Half Cup: 66Cal; 3g Tot Fat; 2g Sat Fat; 8mg Cholesterol; 76mg Sodium; 8g Carb; 3g Fiber; 4g Sugar; 3g Protein; Weight Watchers 1 point

SWEET T WENT TO W.W. WITH ME TODAY.......SO CUTE!

Don't forget who you are.........

Also, don't forget what you want! Set goals, big or small. I try to set a goal for the week on Saturday. Always something to improve myself....sometimes just something little like make sure I journal everyday! At the end of the week if you have done well.....not perfect...give yourself a high five!

Don't forget who you are.......always remember where you were. I think back many times a day of the way I was. Don't change everything about who you are..........of course you are going to change. Become who you really are. I feel I am so much stronger, happier, outgoing, I am who I'm meant to be. I also enjoy the person I am now! I enjoy talking to people now. A year ago I did everything to get out of seeing anyone.

A treat I really enjoy is Steel cut oatmeal. (non rolled~~ chopped oats)

Oats are highly nutritious, & filling, with a great nutty flavor.

I am hooked as are many of my friends........

STEEL CUT OATS~~~

1 cup oats

4-5 cups water

3 T milled flax seed

1 T cinnamon

This is so a "dump in" recipe. I usually don't measure much.

Put all ingredients into a low temperature crock pot for 3-4 hrs.

Stirring frequently.

Place when done in a plastic container in refrigerator.

Take out what is needed for a serving, place in a bowl(I add a tad more water)

1 pkg Truvia

Microwave for 1min 45 sec.

YUMMMMMY ! I am in LOVE with this.

Many different variations here...add nuts, raisins , fruits anything! Just count it! :)

1 cup= 2 pts

Rethink what you like~~~ eat real food

This is a great time of year. Garden produce is everywhere! If you don't think you like veg's.....think again. Try them again. Our taste buds change. Veg's are filling foods. Yet almost cost you nothing in points! YEAH! Remember you are trying to improve your health & fitness! This is for you! Also, Eat real food. Those energy bars are great sometimes....just not all the time! Eat good healthy fruits & veg's & you will see it work for you at the scale! Listen to your body, I blogged earlier this week, Julie (my leader) said to monitor hunger this week. Well, I knew this , but, I really am tracking this to the T. When I don't get enough protein, I don't feel satisfied......then I want to graze.....not good! I am very lucky . My sister Beth has a 5 acre garden right out my front door, so my possibilities are endless!

POINTS® Value: 1
Servings: 8
Preparation Time: 15 min
Cooking Time: 0 min
Level of Difficulty: Easy
Works with Simply Filling

Afraid you have to give up vegetable dips for good? With some simple substitutions you can pack some dip in a plastic container for a snack on the go.



CHUNKY VEGETABLE DIP

1 pound(s) fat-free cottage cheese
1 medium celery, stalk, diced
1 medium carrot(s), diced
1 medium sweet red pepper(s), diced
1/4 cup(s) shallot(s), finely chopped
1/8 tsp hot pepper sauce, or to taste
1/8 tsp black pepper, or to taste

Combine all ingredients in a small bowl; mix well. Season to taste and serve. Yields about 1/3 cup per serving.

Tuesday June 15

My quote today has so many meanings to me....."Whatever we love becomes a part of us" I thought that was a really neat quote. Our family....our friends....our home...our pets..... our health......exercise..... our lifestyle. Make it something you CAN love. Do things that make you happy! Be who you want to be! Don't forget all the possibilities you have in you! You may not love exercise....but I love how it makes me feel & look!( i actually enjoy exercise)

Love..love..love this cereal. I have it as a snack. 1 cup= 1 Pt.

Kids all like it too!

Breakfast Quesadillas
(serves 4)
Ingredients Nutrition
1 serving cooking spray (5 one-second sprays)
8 oz fat-free egg substitute
4 slice Louis Rich Turkey Bacon, or similar product
4 large burrito-size wheat flour tortilla(s)
1/4 cup low-fat shredded cheddar cheese
1/2 cup salsa
2 Tbsp cilantro, fresh, chopped
Directions

Coat a large skillet with cooking spray and heat over medium-high heat until a drop of water drizzled on pan sizzles. Add egg substitute and reduce heat to low; scramble eggs for about 3 minutes. Set aside. Microwave bacon according to package directions; crumble and set aside.
Coat another large skillet with cooking spray. Over medium-high heat, add one tortilla and cook about 2 minutes; flip tortilla. Place 1/4 of scrambled egg mixture, 1/4 of bacon, and 1 tablespoon of cheese in middle of tortilla. Fold in half and cook 1 more minute. Repeat with remaining ingredients.

To serve, top each quesadilla with 2 tablespoons of salsa and 1/2 tablespoon of cilantro.


~~~~4 PTS per serving~~~~

Sunday June 13

Woke up early. Saw the rain coming. I knew I wanted to walk outside! No excuses!!! :) Thunder & lightening ( which I'm afraid of) all around me on the way back home , but I did it. My sister in law, Peggy & I were to walk at the lake, but it is too rainy now. Darn. I wrote earlier this week about walking with my daughter. Well I went the same road today I had walked a few years...& pounds ago. The same hill I could barely walk DOWN with out passing out....I ran UP today.....twice :) My goodness, Let me say it again I ran this hill!!!!! Yes!! When I got to the top I did have a moment......I looked back & saw a flash back of what was...........& who I was.......I had some serious tears.....then jogged on ....left that gal behind!! :) I'm sure I will never forget this day! This is the longest I have jogged.......BTW its at least 1000% humidity out :) I just kept telling myself "a little further, you can do it" I have had so many people say I have inspired them. Well all of you are what keeps me going everyday....going up this hill I call.......defining myself journey. This is a battle I will fight everyday. I have lost the weight, but I fight to keep my head in the game every day .


We had a fun time last night. Went to step son & daughter in laws. (Josh, Erica, Jacob & Trevors), my other step daughter Terin & her boyfriend Eric were there as were several friends . It was just nice to set back. It had been a while since I had done this. Lots of good conversation. Loved to watch the boys play. They are such a joy!

Saturday June 12

Went to weight watchers today. Class topic was about around the clock satisfaction. rethinking your eating schedule, choose filling foods. It really makes sense. Great class today!
This next week Julie wants us to monitor our hunger each day, I will commit to do that each day in my journal.
I also commit to exercise EVERYDAY! NO EXCUSES!!!!
A good friend of mine is ever so close to goal. She has worked so very hard to get where she is. She looks AMAZING!!!!! I am soooo proud of her. Keep going Mina!!! You inspire & help us all. She is a MASTER at the weight watcher program. I know we will be having a grand celebration in the next few weeks!

Friday June 11th

Getting hot & humid here. Should be 90 today. No excuses! Get out there! Exercise!!
Something I really enjoy is my cottage cheese!!! I like it with salsa mixed in for a little kick!! Very filling!
Fat free =1 cup ~3 Pts.
26 grahams of protein
We were talking in W.W. last week about Pop. I have given it up on a daily basis but I still have one from time to time. Women said that they heard that you can "gain" weight drinking diet soda. Well after doing some research, I found that studies show, the taste of the sweet makes you want something sweet. But if you like your regular soda,....sit down for this. Average people......1 pop a day( get real people) 110 cal a day~ = 15 lbs a year. Imagine now what most people drink...2~3 I think a day. That's 30 to 45 lbs a year! The study also showed that a 20 oz pop=15 to 18 T of sugar....hmmmm
a medium donut is only 2 T sugar or a medium slice of pie =6 T sugar

Thursday June 10

Walked with Taylor in town. She got just a little fussy today. So I will walk more later. That's the nice thing, I am very flexible. You really need to be when it comes to weight loss.......and infants ~ :) I also like to switch it up a bit. I did the bike today too. I feel my body adjusts to my routine too easily.

Something I really enjoy is Dannon yogurt (blueberry or strawberry) with Special K with red berries.

1~ 5.3 oz. yogurt is = 2 Pts.

3/4 c. special K = 1 Pt.

Mix together & enjoy!

great afternoon snack!!!!

The yogurt has 12% protein soooo it really sticks with ya!

what I do on the side~~~~~

On the side I do a little catering. This is just a sample. Last nights order.

Wednesday June 9th

~~ Sweet Taylor in jogging stroller~~~

A year ago we found out we were going to be grandparents again. We were so excited. I was hoping that they would ask me to babysit. But I was a little worried. I had gotten on a schedule of walk ....work..... exercise. I was a little scared if they did ask me....( which they did...:)) how I would fit a baby in there too. Well, I have made adjustments. Change is good! I get up just a little earlier, walk on the treadmill, & do cardio before she comes. Thanks to my niece & nephew, we now have a jogging stroller. Thanks guys!!! Sweet T & I are going strong! We usually walk another mile or two once we get to town. The fresh air is great for both of us!! She loves to look at everything. She is always ready for a nap when we get back to the shop.

I did another p90x video last night. plyometrics ~~( jumping cardio) did chest & back video over the weekend. I took my measurements we will see............ I am not doing this as well as I should. I go 1/2 hour.~~ They go an hour :/ I feel it in my body though.

Have not tried this yet. Sounds yummy! I will do it this weekend when family comes home~~~

Mexican Chicken Breasts~~~~~~~ 30 min @ 375

1 pkg taco seasoning

4~4 oz.chicken breasts

1 c. salsa

1/4 c. non fat sour cream

Put chicken & taco seasoning into plastic bag~~~shake well to coat.

Place into a well sprayed casserole dish. Top with salsa 5 min. before done. Top with sour cream. Serves 4 ~~~4 PTS each

Tuesday June 8

Forgive yourself........this is one thing I have never mastered. Put past mistakes behind you. Forgiving yourself is a key to living a "new" life. The power to create the best you and the best life possible for tomorrow is in this moment. You can find strength within to use the key of forgiveness to let go . You can change if you do the work!
I had a rough day emotionally yesterday. My sister in law called last night.....made me feel GREAT! Thanks Peggy! I am so grateful to have you & Jim!!!
Tip today......don't forget to slam the water!!!!!


Recipe~~~
1/2 c All Bran cereal
1 T peanut butter
Melt both items together in microwave.
SAAAAWEET TREAT!
2 POINTS.

Monday June 7th

Julie, our W.W. leader posing with me.------->
~~~~~~~~~~~~~

Did another 5K Walk~!t for weight watchers in the afternoon yesterday. Lindsay, my middle daughter & my granddaughter Taylor...(sweet T) went with me! Meghan my oldest had to work....missed ya Meg! This was an AMAZING event. There were 60 plus walkers! I was blown away! It was beautiful out!

While we were walking my daughter was remembering another walk she & I did. One day, when I was much heavier, we decided to just walk out in the country one day to get some exercise.....she always being VERY fit in all kinds of sports...her mother....not.

We walked down the road......down hill...no problem. Coming back, I couldn't breath! I didnt think I would make it! She said. "mom, I felt so bad" Today.........we even jogged part of the way!!!!! YEAH!!!!!!! Look at where I am! Look how far I've come! I think this was a defining moment for both of us....as was the day I couldn't breath!

It was a big day yesterday! Started off with one 5K at 6am, came home, took my Dad out to lunch for his birthday, came home.... changed, went back to town, walked another 5K, went to my car....flat tire......Thank~you Wade(my son-in law) for fixing it! Went to step daughters baby shower. Came home went to Hubbard to drop off & pick up husbands paperwork for his job. Stopped at Josh,Erica, Jake & Trevors for a few minutes. Pedometer said 9.2 mile. Yes i was tired but..........inspired!

June 6th Walk~!t Challenge day!

Well today started off with a nice little walk with some dear friends.

They are unable to make the scheduled 5K later today for weight watchers....so we did one ourselves. We walked at 6 am in Marshalltown. ( yes there is a 6 am on sunday :}) It was a beautiful morning. Kind of a chilly start, but in no time we were warmed up! The team "Lifestyle", Mina Burgess, Nikki Casey, Brooklyn, Connie Warnell & I (and a cute little elderly lady & her husband....she had a walk~!t shirt on....you inspire me dear!!!!!) This shows me the dedication in these gals. They could of just said...oh well, I have plans...but they didn't. Way to go ladies! We did take a pix of our walk. Thank God no one took one of us at the end doing our sprint to the finish line then our "Rocky" dance! Gosh that was fun! Cant wait until this afternoon to do it all over again!

Saturday, June 5

Went to Weight Watchers today. Lost 2 more pounds. Had a great week. Great class today! Julie (my leader) is great to inspire everyone! Knowledge is power!!!

Started to "amp up" my exercise. My husband bought me p90x~insanity...( this doesn't even sound smart!) Started this last nite.......thank God for Tylenol. That's good, it means its working! Tomorrow is the Walk~ !t challenge walk (5K) for weight watchers. Some of the ladies can't make the 2 pm time due to other obligations, so they are walking at 6 am. I will do that with them also! ~~ 6.2 miles!!! It will be a GREAT day! I WILL come away with a wonderful out look I'm sure!

The new me.......

When I realized my own growth is when I could help others. I love encouraging someone who wants to be a better person.....better. Take leadership about what you believe in.... never forgetting where you come from. This is living...not perfection. We all make mistakes....just learn from them. Find passion in goals set. Work hard for a better life. A better "you" Serve as an example...others will learn from your behavior. Believe that sometimes the battle needs to be fought more than once to be won!! I know I'm not cured. I will fight this fight everyday! This time, I know I have developed habits that will last a lifetime, dedication to a happier lifestyle, tools to help me be a success & keep this weight off!! I am so grateful to the Weight Watcher plan.....Julie my "AMAZING "leader........my family!!!.... The inner strength I feel is.....POWERFUL!

about me........

I am 44, married to Bob with 3 children 3 step children 4 1/2 grand kids, life is great. I have decided to do this blog to share my GREAT journey. I have lost 145 lbs. Completely turned my life around. If I touch one person I will feel wonderful. Go this journey with me...................