Celebrate your successes this month!!!! Give someone you love a hug!!

Celebrate your successes this month. Give someone you love a hug! YES!!! We all have that little group of people who know just what to say to make you feel terrific. The people who have supported you through thick & thin...:). Really let those people know what they say is so important to you. Let them know they are part of your success!! My family has been a huge part of my success. But also my WEIGHT WATCHER gals are my rock! My leader Julie is well..........she feels bigger than life to me but she is really down to earth, human.....has been there done that.... she is a great speaker~ she knows just what...& HOW to say her choice of words!!~~~ as we all in class fight this fight together, she fights with us!

~~REMEMBER I want to hear how your weight loss challenge is going. How much will you lose by Labor Day!!

Banana Muffins
12 Servings~~1 Weight Watchers points each

Ingredients:

1.3/4 cup of all-purpose flour
2.3/4 cup whole wheat flour
3.1/4 cup brown sugar
4.1/2 cup Splenda
5.1 1/4 teaspoons baking powder
6.1/2 teaspoon baking soda
7.1/2 teaspoon ground cinnamon
8.1/2 cup Eggbeaters
9.1 cup banana, mashed
10.1/4 cup applesauce
Directions:

1.Preheat oven to 350 degrees. Place cupcake liners in 12 muffin slots.
2.In a large bowl, stir together flour, sugar, baking powder, baking soda and cinnamon. Add egg whites, bananas and applesauce; stir just until combined. Equally divide batter into 12 muffins.
3.Bake in preheated oven for 50 to 55 minutes, until a toothpick inserted into center of muffins comes out clean. Turn out onto wire rack and allow to cool before slicing

What are you wanting to accomplish this week?

What ARE you wanting to accomplish?...Hmmmmmm. Well, plan for it!!!
My goal this week.... I want to keep going in the right direction. Try not to stumble.....if I do....brush myself off.....go again. I will journal to a fault as I usually do. I'm addicted to it. I love knowing where I am. I guess as a lifetime member you don't REALLY have to keep track of every bite~ Well I think that is horse doodoo. I am accountable for every bite I take. Of course there are added things you don't think about....seasonings etc...extra things like that. Were human...That's OK!! Everything adds points. That is why you have your extra points each week! I also am going to lay off this new dip I'm loving. I am eating it a little too much. I count it, but I need to slow down. Listen to your little voice~~~~ It knows A LOT!!
Your goals are important to you, yet to be successful, you need to be realistic about how to set those goals. Don't put too much pressure on yourself to make huge changes over night. If it took you ten years to gain 50 pounds, don't pretend that you can lose 50 pounds in three months. You can, however lose five to 15 pounds in three months. Think along similar lines for changing from junk food to healthy food. If you eat a big bowl of ice cream and chocolate syrup every night after dinner, it might be tough to give that up completely and forever. Start with replacing that bowl of ice cream with a bowl of fresh berries two or three times per week. Keep your goals reasonable and you can have the fun of reaching them quickly and setting new ones.
It is good to give yourself a little nudge now and then. Remember those reasons you have for going on a healthy diet? Write those reasons down on a small note card and tuck that card into your purse or wallet. You may not see it every day, but you will find it often enough to remind you about why you are watching your diet. Another option is to find a weight loss quote you like and use it as a screen-saver on your computer.
Be Good to Yourself~~~~~~~~~~ most important!!!
We all slip up now and then. That's OK. If you fall off the healthy foods wagon, don't beat yourself up over it. Tell yourself you will do a better job with your next meal and when that next meal rolls around, choose something healthy like baked chicken with lots of green vegetables. Congratulate yourself for eating a healthy meal again and know that you will do it again at the next meal.

Broccoli Casserole

1 1/2 cups shredded nonfat or reduced-fat sharp Cheddar cheese
1 3/4 cups dry curd or nonfat cottage cheese
1/3 cup fat-free egg substitute
1/3 cup finely chopped onion
2 packages (10 ounces each) frozen chopped broccoli, thawed and drained
2 Tbsp unbleached flour
1/4 tsp ground white pepper
3 Tbsp finely ground fat-free whole-wheat cracker crumbs

Set aside 1/2 cup of the grated Cheddar cheese. Combine the rest of the cheese and all of the remaining ingredients except for the cracker crumbs in a large bowl, and stir to mix well.

Coat a 2 1/2 quart casserole dish with nonstick cooking spray. Place the broccoli mixture in the dish, sprinkle with the cracker crumbs, and spread the reserved cheese over the top. Bake at 350 degrees for 50 minutes or until the top is golden brown. Let sit for 5 minutes before serving.

12 servings , 1.5 POINTS each, Serving size: 2/3 cup

The difference between fat and fit is "I" Just do it!!

Isnt that soooo true!!!!!!

How to Go From Fat To Fit For Good!!!!!!

~~Be sure to have fun while getting fit and healthy.

The journey of transforming your body from out of shape to fit as a fiddle is a long one with many twists and turns. It behooves you to focus on the end result at the onset of that journey because you may lose motivation as results come slowly. But if you can’t visualize the possibility of going from one extreme to another, you won’t be able to stay the course.

So how do you stay motivated during the process?
Staying motivated during this process is arguably the most important part of the journey. If you start doubting yourself, you will fall off. So go the other way with it and get yourself pumped up! Here are a couple of tricks that can help you stay motivated:

• Set goals to reach, like being able to do 10 pull ups
• Use your favorite movie quotes to motivate you
• Find a line in a song that sends shivers down your spine when you hear it
• Write down your progress (your weight, body fat percentage, the amount of weight you can lift for a specific exercise) but only compare it on a long timeline
• Pick someone with what you would consider to be an ideal body and aim for that
• Write down the jean size you’re going for
• Create a fitness equation that breaks down, by percentage, what you think it’s going to take to get the job done.

Whatever you chose to motivate yourself, customize it for you and print it up. You can put it around your mirror, computer screen, in a private diary, etc. This is all about what motivates you, so don’t worry about what anyone else would think about your choice or music or movie line, because what they think truly doesn’t matter.

*Know Which Whole Foods You Can Stick With
I’m assuming that we all know and accept that eating nutrient dense whole foods, green leafy vegetables for example, is a key factor in weight loss and sound health. But you don’t hear enough people talk about picking the whole foods that you like. In order to consistently eat healthier, you have to enjoy what you are eating.

*However, you can’t say that you don’t like vegetables! That one just isn’t in the cards. So if you enjoy Spinach more than Brussels Sprouts, enjoy the Spinach! Look up recipes that you can put your favorite vegetables in. There are tons of great food blogs out there that showcase their healthy recipes.

*Know Which Foods To Stay Away From
Everyone has certain foods that seem to do more damage than others when it comes to their fitness. Processed foods, candy bars, jam-packed-with-sugar-are usually some of the big culprits. So find out what food or foods seem to keep you from losing weight and only have them on the occasional cheat day, if at all.


*Find Your Favorite Exercise And Own It
In the world of fitness, everyone always says you should switch it up, and it does help your progress. But if you like a classic and effective workout, such as pull ups, keep doing them until you are a pro! You will be proud of yourself for getting good at an exercise that you enjoy. If possible, try and chose a good compound exercise like bench press, pull ups, push ups, dead lifts, anything that suits you!

*This is a lifestyle change...not a diet!
This is a whole new life, not a month long excursion into healthy eating and/or fitness. It’s not important if you get it all right off the bat or if you do it gradually, but consistency is where the results reside. Counting calories is not a necessity, but understanding the cost of them is paramount. In your former lifestyle, you ate “X” amount of calories. In this new, healthy lifestyle you will be eating “Y” amount of calories. I had to understand that concept before I saw any gains (or losses for that matter). At least at first, writing down what you eat can help you begin to understand how many calories you should be eating (a.k.a. your caloric deficit).

Same goes for exercising. You’ve got to be consistent. Its like the tortoise and the hare, slow and steady wins the race. So figure out how many days a week you can go to the gym and stick with it. Then adjust it as your goals change.

*Accepting That Your Life Will Change For The Better
Most think that this is an easy part of the journey, but it’s really hard… and scary for that matter. Change is always hard to deal with and transforming your physical appearance is no different. During my switch to a healthy lifestyle, I had to come to grips with the fact that I would be received differently by others, which brings me to my next point.

You won’t believe the difference in how people listen to you. Before I lost the weight, people would of course hear what I had to say, but they were much more focused on what they were going to say after I was done. Then I lost the weight and I started to notice that people were much more invested in what I had to say. It’s amazing to think that a person’s appearance can change the way people interact with that person, but it’s true.

*Never Stop Seeking Out Good Advice
When it comes to the difference between hearing what people say and actually listening to what they’re saying, it goes both ways. Being able to open your ears and listen to what others have to say will help you for the rest of your life, especially in health and fitness.

*Make It Fun!
The best thing about getting into shape is that it opens doors to fun activities. You’ll get better at sports, feel more comfortable in revealing swimwear, be able to hike up higher mountains, the list goes on as high as your imagination wants it to go. So enjoy yourself, cause it’s going to be lots of fun!

Welcome to the hot days of summer!! And there’s nothing that feels more like summer to me than a nice, cold, creamy root beer float. I’m seriously salivating at the thought of one right now! But buying a root beer float at one of your favorite ice cream joints or at a restaurant can really rack up your Weight Watchers Points. This easy, low calorie version of a traditional root beer float recipe has just a 2 Point Total for the entire, big, yummy float! Full of sweet, cold, creamy goodness, this slimmed down root beer float does not lack in flavor – - it tastes FANTASTIC! And because root beer floats are so All American, they would make a great addition to your Weight Watchers summer recipes!!

Diet Root Beer Float Recipe
Ingredients:
- 1 12 fl oz can of diet root beer ( I used Diet A&W Root Beer)
- 1/2 cup Breyer’s Smooth and Dreamy, No Sugar Added, French Vanilla Ice Cream
- Fat Free Reddi Whip Whipped Cream

NOTE: You can turn this into just a 1 Point Root Beer Float simply by eliminating the whipped cream and using a fat free and higher fiber vanilla ice cream.

Directions:
In a tall, preferably chilled glass, pour the root beer. Then, top the root beer with the ½ cup scoop of ice cream. Top with a few short quirts of the whipped cream. Serve with a straw and a spoon.

Entire Recipe makes 1 serving
Serving size is the entire drink
Each serving = 2 Point Total

Can you walk~run a mile?

~~~~As I have blogged before, when I first started this journey, I could barely walk a quarter of a mile, I was out of breath just carrying in groceries. For goodness sake I have said before I couldn't even roll over in bed w/o being out of breath, so you can imagine what it was like the first time I put my sneakers on.....headed out. When I started walking I thought I would pass out....really pass out. I couldn't breath, I was dizzy.....you've been there. Well that was then....this is now. I started slow worked my way up to 1 mile...2 mile....5 mile...7 mile.
Now I RUN!!! yeah!!! so what I'm saying is don't underestimate yourself. Don't think what you cant do....but what you can. You will be surprised how fast you work your way up to walking just 1 mile...Which is HUGE!!!! It's moving, that is important!!!

1.Find a good place to walk. Many times you can just walk around your block, but what do you do if the terrain is too steep, curvy, or just isn't what you're looking for? There are some easy solutions. You can go to your nearest high school; many schools allow town residents to walk the track when not being used. Take your car to a park if it's too far away to walk; parks are often flat and very peaceful.

2.Pick an easy first walk. Make sure that no matter how far you get from your starting point, you are able to get back there. Walking on an oval track no more than a quarter mile around should be perfect.

3.Pay no attention to how far you walk. It matters more that you walk for a longer period of time. Faster and farther walks will come later.

4.Set a time. When you first start walking, decide how many minutes you will walk. Choose a length of time you know you can make. Do not worry about how short that period is. Just keep moving until you reach it. 2-5 minutes each day is a good start. That time will increase from week to week.

5.Increase your time. Each walk, increase your walking time by thirty seconds to one minute until you are able to sustain a 10 minute walk. Again, do not fret if you can't go longer than the day before. Set the goal and keep at it and you will reach it faster than you think. After reaching 10 minutes, the increases may take a bit longer; however, try to increase your time by 5 minutes each week.

6. Work on speed and difficulty. After you are able to walk 45 minutes a day, you can work on speed and difficulty. Try moving off of the oval and onto the city streets: You will encounter hills and declines, and that will increase the difficulty of your walk.

These flavorful stuffed peppers are high in fiber and very filling. Serve this with a side salad for a complete meal. This is a great way to use up leftover chicken. If you don't have any leftover chicken breast, A favorite way to make shredded chicken is in the crock pot. It's easy and the chicken literally falls apart. You can freeze the broth for future recipes.

Chicken and White Bean Stuffed Peppers
Servings: 5 • Serving Size: 2 halves • Points: 6 pts
Calories: 303.7 • Fat: 5.9 g • Protein: 29.9 g • Carb: 34.9 g • Fiber: 6.5 g

2 tsp olive oil
1 onion, chopped
4 cloves garlic, chopped
1/2 half red bell pepper
1/4 cup parsley (or cilantro)
5 bell peppers (red or green)
14 oz shredded cooked chicken breast
cumin
salt
15.5 oz can white beans
1/2 cup shredded cheddar
In a medium pan, heat oil on medium heat. Add chopped onions, garlic, parsley and red pepper. Saute until soft, about a minute. Add chicken and season with cumin and salt. Add beans and 1 to 1-1/2 cups of water and simmer for about 5-10 minutes, until it thickens and the liquid reduces. Adjust spices to taste.

Preheat oven to 350°. Cut peppers in half removing seeds and stem. Place peppers in an oven-proof dish. Fill each pepper with 1/3 cup of chicken and bean mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 30 minutes at 350°. Remove foil, top with cheese and bake uncovered another 5 minutes.

Remember what I asked you??

For those of you who are wondering when the best time to start a diet is, and when to set a weight loss goal for yourself, the answer is RIGHT NOW! How many times have you looked in the mirror and promised yourself that you are going to start your diet on Monday, after Thanksgiving, when New Years Day has arrived, or even after you have had a few weeks to enjoy your favorite foods? This is something that dieters do all of the time and can be a huge problem. While having a start date is the only way to get started, that day should be the very second you decide you want to lose weight.

One of the biggest reasons why putting off the start of your diet till another day is because you are going to go nuts eating all the wrong things until the day and time of your diet arrives. Those that say they are going to start on Monday mean well, but they spend that entire weekend feasting on all of the unhealthy and high calorie foods that they think they are going to miss the most on their diet plan. That leads to packing on a few more pounds before starting, which is the opposite of what the dieter seeks.

Another problem when putting off your diet for another date is that you may not have the same motivation when you get to that day. You may decide you want to push it back even further and you have had even more time to make excuses as to why you should wait or why now is not the best time for you to be on a diet. Some put diets off until New Years because they figure they are going to gain weight during the holidays anyway, and there is no point. Actually, there is no better reason than that to start right away!

New Years Day is one of the biggest ‘I’m going to start my diet on’ days of the year. This is why you see so many weight loss products advertised on television during the month of January. What most don’t realize, until they have failed time and time again, is that most people rarely keep resolutions. Once they fall of the wagon, so to speak, they just shrug and say they will try again next year. Think of all the extra pounds you could add if you did that each year.

Do your body and yourself a favor. Once you decide a diet is right for you, and you have all the facts and the tools that you need, start right away. Don’t wait for New Years, Monday, or even tomorrow. Start the moment you have made the decision. If you don’t, you may find that you never get started. Even more importantly, don’t let failure stop you. Everyone messes up. Think of mistakes as just mistakes, not the end of the road. Pick right up where you left off and your chances of success are much higher.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Do you remember a few weeks ago, I asked you where you would be by Labor Day.....Well, were almost there. It's not too late to start....NOW!!!!!! Don't put it off anymore! If you have done well this last few weeks...GREAT JOB!!! I am so proud!! It's NEVER too late, but just think where you'll be , not waiting till tomorrow, (which usually doesn't come...:)). I woke up this morning. whiny.....yep, I didn't want to exercise, but I told myself, just get up get going. As my W.W. leader asked a few weeks ago, HOW IMPORTANT IS THIS?....her words are haunting me in a good way, thanks Julie!! Come on guys, we are important, our families are worth us feeling better. You know you will feel AMAZING (I know that sounds weird) after you work out! It doesn't matter what you start out doing ....just do it!!! I will be checking back, can't wait to hear how you have done!!!! ((hugs))

I know it's early to talk about pumpkin.....I just love fall!!!

Pumpkin Spice No-Bake Cheesecake

Servings: 8 • Size: 1 piece • Time: 10 minutes • Calories: 239 • Points: 5.25 ww points

■7 oz 1/3 less fat Philadelphia Cream Cheese
■1/2 cup pureed pumpkin (canned is fine)
■1 tsp vanilla
■1 tsp cinnamon
■1 tsp pumpkin pie spice
■1/4 cup brown sugar, unpacked
■8 oz Cool Whip Free, thawed
■9 inch reduced fat Graham Cracker Crust
In a large bowl using an electric mixer, whip cream cheese, pumpkin, vanilla, cinnamon, pumpkin pie spice, and brown sugar for a few minutes until fluffy. Add Cool Whip and whip until smooth. Spoon mixture into pie crust and chill for a few hours, until firm.

Don't ever say you can't do it!

Figuring out how to lose weight is a challenge for many of us, particularly considering that the quickest path to weight loss is different for everyone. Of course, the common denominator is always proper diet and exercise, which not only aid in weight loss, but also keep a body healthy. Of course you've heard this before - the challenge is to follow through.

Never say never. We have all worked so hard at trying to lose weight & then to fall apart when we didn't succeed. We have tried many diets to find just the right one . Only to find it a waste of time & money. Have you ever tried it....really tried it on you own? I love my Weight Watchers program, I am never saying anythings wrong with it. But lets face it, it may not be for everyone. I have just had a VERY special person in my life lose 52 lbs. on HER OWN!!!!! Yes you read it right. Through determination, dedication, & just down right hard work....she has done it GREATLY!!!!!.....SUCCESSFULLY!!!!! I couldn't be more proud!


Weight loss, however, does not have to be stressful or complicated. A few simple habit changes could make a big difference — over the long term.


Will these changes take you from being 100 pounds overweight to slim and sexy in four weeks? Not at all. These are simple things that are designed to make gradual and sustainable changes.

Create some simple habits, and the weight will come off. Eventually.

This is not a step-by-step guide, and you will probably not want to implement every suggestion. Choose those that would work best for you.

1. Weigh yourself and chart it. Each morning, weigh yourself on a digital scale and log it immediately. Your weight, of course, will fluctuate from day-to-day, and your sense of accomplishment or disappointment shouldn’t hinge on your daily weight. However, your weight can be used as a useful feedback system to see what you’re doing right and to motivate you. I’d recommend using the trend-oriented spreadsheet used in the Hacker’s Diet.

2. Plan your meals. This is probably the No. 1 thing you can do to lose weight. First, use a calorie calculator to estimate how many calories you need to maintain your current weight. Now, if you want to lose a pound a week, you’ll want to cut that total by 500 calories per day to hit that goal (3,500 calories equals a pound of fat). If you want to lose weight slower, you can cut your total daily calories by less. I wouldn’t recommend more than a pound a week (which is about 50 pounds a year).

Once you have your target calories per day, you want to allocate them throughout the day. For example, if your target is 2,000 calories, you could allocate 400 calories per meal for 4 meals (7 a.m., 11 a.m., 2 p.m. and 6 p.m. for example) with two 200-calorie snacks. How you allocate your calories is completely up to you — you might want to experiment to find the best distribution.

Now plan each meal so that you fit within the calorie limit for that meal. This might take some time to calculate (try FitDay), but once you have your favorite meals planned, this isn’t too hard. You can have a listing of 400-calorie meals and 200-calorie snacks that are interchangeable. The key, of course, is sticking to the meal plan — don’t let yourself deviate. You’ll get used to it after a few days.

3. Plan healthy snacks. Just as you plan your meals, you should plan your snacks. See the above item on allocating your daily calories to snacks. Instead of just snacking on whatever’s available, or rushing to a vending machine or convenience store when you get really hungry, you should plan to have healthy snacks in between meals. Fruit, veggies, yogurt, dried fruit and similar snacks are all good choices.

Be sure to plan some unhealthy snacks sometimes too. You don’t want to completely deprive yourself — make it a fun thing. Some dark chocolate on one day, some berries on another, and an occasional binge work for me.

4. Find lower-fat alternatives. Take your favorite foods and find lower-fat alternatives. If you love burgers, for example, you can make turkey burgers or soy burgers (there are some good ones, trust me). If you like French fries, make your own and bake them. Bake chicken instead of frying it. Get low-fat milk and yogurt instead of the higher-fat versions. Baked chips instead of greasy ones. While you shouldn’t give up fat completely, and in fact some types of fat are good for you in moderation, it’s important to remember that fat is high in calories (more than twice as calorie-dense as protein or carbs), and lowering your fat intake to a more moderate amount will also lower your calorie intake. Adding fruits and veggies is another good way to lower fat intake, as they take up a lot of space in your stomach without adding too many calories or fat.

5. Eat slowly, and then wait 20 minutes. If you scarf down your meals, you are probably overeating because of it. I know, because I have to slow myself down a lot. The thing is, it takes awhile for our brains to get the message that we’re full. So if we eat quickly, we will actually eat past fullness. You’ve probably had that painful, “I’ve eaten way too much!” feeling, and it’s because of fast eating. The trick is to teach yourself to eat slowly. You’ll get full on less food.

Another trick is to eat a sensible serving (a moderate plate, not stacked up is a good rule of thumb) without eating seconds right away. If you’re still a little hungry, wait for at least 20 minutes before eating any more. Often your hunger will go away.

6. Think long term. You won’t lose weight overnight. Well, you could lose weight quickly, but you don’t want to — it’ll come back just as quickly. What you want is gradual weight loss that stays lost. A pound a week is a good rate — again, that’s 500 calories a day less than you need to maintain your current weight, and it’s about 50 pounds a year. Both are achievable, and both are sustainable. Of course, you’ll need to make adjustments as you go along, in case you’re taking in too little or too many calories, but the main thing is not to try for immediate and quick weight loss, but long-term loss. Don’t worry about the ups and downs every day, but look at trends over weeks and months. It’ll happen, if you stick with it and do it moderately.

7. Stop drinking calories. Calories in soda, coffee, tea, alcohol, juice and other beverages are very sneaky, because you don’t realize how many calories you drink a day. Juice, for example, seems healthy, but really you’re getting none of the fiber of fruit and all of the calories. Eating an orange would give you the same benefits, and make you more full.

Instead, drink water. Lots of it, all day long. Water makes you full, without giving you calories. It’s the perfect weight-loss drink, available at your local tap.

8. Read about weight loss. This might seem like a weird tip, but I’ve found it to be true. If you keep your focus on your goal, you will most likely achieve it. But if you lose focus, you’ll lose motivation, and soon you’ll stop any progress. What you should do is read about weight loss — success stories, tips, etc. — to return you to that focus and motivation. Any time you’re losing motivation, read some articles about weight loss or exercise or eating healthy.

9. Exercise for just 5 minutes. In the grand scheme of things, eating fewer calories is much more effective than trying to burn the calories through exercise. For example, you could burn a few hundred calories with 30 minutes of hard exercise, but you could easily gain those back with a bowl of cereal or some other snack. So if you really want weight loss, you’ll have to focus on what you eat.

However, exercise does help. Burning even 200 calories a day can add up (an extra couple of pounds a month), and you don’t need to exercise too long to do that. And even better, exercise makes you feel good, and feel like you’re getting in shape. It makes you healthier, of course, and will get you toned.

My recommendation is to start with just 5 minutes a day. That won’t get you to 200 calories, but it’s a start, and that’s what’s important. Just do 5 minutes a day for the first week. Any kind of exercise will do — try a few pushups, a few crunches, a few jumping jacks, and a couple minutes of running in place. After a week, increase it by 2 minutes. Do that for a couple of months, and soon you’re doing 20-25 minutes a day. That’s about all you need.

10. Just get through a tough 3 days. If you reduce your caloric intake, as per Item #2 above, you will feel hungry at first. And that’s not easy. Hunger makes us want to give in. But just tell yourself that it’s just for 3 days. After that, it will start to get easier. You’ll get used to it, and it won’t seem like deprivation.




Buffalo Wings

◦1 spray olive oil cooking spray, or enough to coat sheet
◦12 oz uncooked skinless chicken wing(s)
◦1 1/4 oz Old El Paso Taco Seasoning Mix, or similar product
◦1/2 cup fat-free sour cream
◦2 Tbsp blue cheese, or Gorgonzola, crumbled
◦2 Tbsp fat-free skim milk
◦4 medium stalk celery, cut into 2-inch pieces
Directions:

◦Preheat oven to 400ºF. Coat a large baking sheet with cooking spray.
◦Place chicken wings in a zip-close plastic bag, add taco seasoning, seal bag and shake to coat. Transfer wings to prepared baking sheet
and bake until cooked through, about 18 to 20 minutes.
◦Meanwhile, to prepare dip, whisk together sour cream, cheese and milk.
◦Serve wings with dip and celery on the side. Yields about 3 wings, 3 tablespoons of dip and 1 celery stalk per serving.
This recipe searves 4.

Weight Watchers Points for Buffalo Wings: 4.

Enjoy!

Did great on vacation

Vacation is over.....so sad. But really it is great to be home. I got ALL the laundry caught up, vacuumed, & cleaned my home yesterday. (We weren't home but our son was...:)) Camping is a lot of work!!

I did great in the eating dept. I love this because I followed up on my plan. The plan was to do great on vacation. To pack healthy snacks etc. You are out of your element, so things are bound to be different! I had so many temptations. Some were things I usually don't even care about. The item was just setting there....so it was tempting. That was oreos???? WTH I don't even care that much for chocolate. The idea of just having something in front of you, you have nothing else to do.....lets eat......is the mindset that I somewhat had this week. I was always thinking...."what could I eat?" well I just decided that was not going to define my vacation. So I would go walk, ride my bike, or just get away from what ever was tempting me. I lost 2 pounds this week. It was enough to get me to another great milestone...145 # gone....not lost ~~~GONE!!!! I am so proud. Another star to go on my star catcher. I am not trying to lose anymore, just toning. I 'm sure I will go up & down in this process.
This week I want everyone to feel empowered.~~~~~

SAY NO TO SOMETHING FOOD WISE THAT SOMEONE OFFERS YOU!!

Let me know how this goes. How did you feel?....I can't wait to hear from you!
We all know hosts who are not satisfied until they convince us, beg us, to eat more, more, more. Their misguided entreaties are hard to resist, if only because we want to be polite. To be fair, food pushers are not bad people at heart. Your mom, your spouse, your friends – they just want to please you. They’re people who think they have your best interests at heart and know more about what and how much food (and drink) you should be consuming than you do. It seems these people are not happy until they’ve stuffed you as if you’d just ended a hunger strike.


“The best answer is a simple but firm ‘No thank you,’“Once you give an excuse, you open yourself to argument.”









Weight Watcher Cobbler
Ingredients 2 (16 ounce) bags of any frozen fruit
1 (18.25 ounce) box yellow cake mix
1 (12 ounce) can diet Sprite or diet 7-Up

Preparation
Place both bags of frozen fruit into a 13 x 9-inch baking dish (do not thaw). Sprinkle DRY cake mix over the top of frozen fruit. Pour entire can of diet Sprite or diet 7-UP over mixture. Cover with foil and bake 20 minutes at 350 degrees F. Uncover and bake an additional 40 minutes.

Yields 12 servings.

1 serving equals 3 WW points.

Vacation...... be prepared!!

Well, it's finally here V A C A T I O N !! Yipee! How will I handle it? I will do fine because I have made up my mind I will be fine! I have planned meals, special treats, & also told myself it will be ok....even if I run into road blocks...little things I must handle. If you've ever returned home from a vacation only to find that the pants you left in your closet seem to have shrunk while you were away, chances are you and your diet both took some time off! We've probably all used the excuse "I'm on vacation!" to justify a diet break, or at least another scoop of ice cream. But facing the consequences when you return home can be discouraging and throw you off track.

Things You'll Need:
•Determination.
•Will power.
•Healthy snacks.
Be well prepared: Bring healthy snacks with you were you will not be tempted by eating high convenient food. Make sure to have snakes where you do not overeat when it comes to dinner time.
•Step 2
Pick meals wisely: Thank goodness there are many choices out there, even in fast food joints. Yes, it may be hard to eat a salad while driving, but there is other choices out there. Just think to yourself is that cheese burger really worth a thousand calories.
•Step 3
Don't deprive your self, your on vacation some indulgences are okay. Just remember not to overdo it.
•Step 4 Continue your exercise plan: Vacation is not an excuse to stop moving, in fact it might give you a great opportunity to try something new.

Doesn't it feel good to fit into your bathing suit, again? Now you're ready for the beach, so pack up and get out of town for some much needed free time.

Here are some suggestions to make sure you don't blow your food program, but not deny yourself at the same time.

*Take along your Weight Watchers literature and determine how many points you're eating each meal. It's especially helpful to buy a copy of the Weight Watchers Dining Out booklet that you can probably pick up at your local Weight Watchers meeting.
*When dining out, ask for your salad dressing to be place on the side of your plate. This way you can dunk your lettuce into your dressing, rather than dunk the dressing on your salad, saving points. What's more, ask for light or fat free dressing. If the restaurant doesn't have these lower calorie dressings, ask for vinegar and oil.

*Hold the rolls. Just say "no" to those before tempting dinner rolls and you've not only saved some points but also made it less likely to set yourself up for a binge later. (The white flower in rolls does this to most dieters.) Also, skip dessert. On the other hand, ask if they have fresh fruit to go along with your after-dinner coffee.

*Take along a kitchen scale to weight your food. That's right---don't care if people stare. You're doing this for yourself and will be glad later.

Something I know I will take camping with me are the Arnolds bread. I love these. They're great for just toast or a bun for a sandwich.

Grilled Pizza with Sausage, Onions and Peppers
POINTS® Value: 5
Servings: 4
Here's another way to use tortillas. The topping possibilities are endless — just keep the quantities light so the tortillas get nice and crispy.


6 oz cooked chicken sausage, about 2 links, halved lengthwise, thinly sliced
1 small red onion(s), cut into thin slivers
1 small yellow pepper(s), cut into 1/4-inch-thick slices
1/2 cup(s) pizza sauce, or tomato sauce
4 medium whole wheat tortilla(s)
1 tsp dried oregano
3/4 cup(s) part-skim mozzarella cheese, shredded

Instructions
Preheat an outdoor grill to medium (or a grill pan over medium-high heat). Place sausage, onion and pepper on grill in a grill basket; cook, flipping once, until sausage is golden and vegetables start to brown, about 4 to 6 minutes. Remove from grill and set aside until ready to use.


To prepare pizzas, spread 2 tablespoons of sauce on each tortilla. Sprinkle each with 1/4 teaspoon of dried oregano and then top each with 1/4 of sausage-vegetable mixture; top each with 3 tablespoons of cheese.


Place pizzas on grill (or as many as will fit on grill pan at one time) and cook until edges begin to brown, about 3 to 5 minutes; rotate pizzas. Continue cooking until cheese is bubbly, about 2 to 4 minutes more. Yields 1 pizza per serving.

Feeling stressed?

If you feel stressed, like most of us do from time to time, you want to eat. This is normal.
When stressed or anxious, many people become "orally fidgety." Sometimes this leads to nail biting or teeth grinding, and often it leads to eating when not hungry. Many people, out of nervousness or boredom, just munch on chips or drink soda to give their mouths something to do. One thing I find is to keep the trigger foods out of the house.Cookies, chocolate, and sugary cereal are foods that give me trouble when it comes to portion size. Instead of keeping a bag of my favorite foods in the house, I don’t purchase them, so they are not a temptation. But I do enjoy them on special occasions!

The best thing I feel helps me though is......
•Exercise. Getting your body moving is a great way to blow off steam and get your endorphins going, and is a much healthier option than overeating.
Daily exercise not only helps control blood sugar, it also works to reduce stress. Try a daily 15- to 20-minute walk to clear your head. Focus on positive thoughts during your exercise time. If you can't get out to take a walk, try stretching in your shower or walking stairs. Do what you can, but try to commit to 15 to 20 minutes of some movement per day. You deserve it.

Most importantly, don't give up! If you try one of these ideas and it doesn't seem to work, don't put the blame on yourself. Try another approach, find a great friend who understands, or a support group . You're too important to not give yourself every possible chance.

Ok........ so if you just NEED a little chocolate to relieve stress~~ here you go..............



Weight Watchers Chocolate Star Cookies recipe
Makes 36 cookies

Ingredients
48 chocolate stars
1 cup Crisco
2 large egg
1 cup sugar
1/2 cup brown sugar
3 cups flour
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon vanilla
2 tablespoons water

Preparation
1. Preheat the oven to 375 degrees F.
2. In a large mixing bowl, beat together the eggs, sugars, Crisco, water and vanilla until well mixed.
3. Add the flour, baking soda and salt to the mixing bowl; mix well.
4. Cover and refrigerate the dough for about 30 minutes.
5. Roll the dough into 1-inch balls and place on an ungreased cookie sheet.
6. Place the cookies in the preheated oven and bake for about 9-11 minutes (or until they turn light brown).
7. As soon as you remove the cookies from the oven, place a chocolate star on the top of each cookie.

WW POINTS for one cookie: 4
Nutritional information for one cookie: 152 calories, 7.6g fat, 0.5g fiber

Are you keeping track? Be honest

If you are not keeping track, you will not be successful. You must be honest. There is no such thing as amnesia foods. Your butt tells it all.
Record foods right after eating, otherwise you may record the foods and the amounts of everything you eat and drink, even one grape. Don’t forget to weigh or measure your food. In time, you will be able to guess the size, but for now make sure you have a kitchen scale, measuring cups, and measuring spoons.
Be honest. Do not write down a carrot when you just ate a hot fudge sundae.
One of the best ways to lose weight is by recording your daily food intake and activities. No matter how many great weight loss programs are out there, the Food and Activity Journal is one of the key tools to successful weight control. Seventy-three percent of the individuals who kept there weight off used a journal or some form of record keeping.

You would be surprised by what you discover about your habits. It’s easy to overlook a handful of Parmesan cheese tossed on your pasta or the amount of salad dressing you use. In addition, you will discover patterns of eating; such as boredom, anger, sadness, happiness, or 12 noon. By becoming aware of habits, you can start to make changes.

A Journal is a record of your life in progress. Use the journal to record your daily foods, activities, thoughts, and goals. You will lose weight and keep it off. And if you have the chance to read it ten years from now, you will have fond memories and a documented journey of your adventure and success.

Garlic and Herb Roasted Potatoes

Serves: 4
Calories/serving: 89
WWpoints per serving:2
Preparation time: 1 5 minutes
Cooking times: 45 minutes
(1 lb) potatoes
8 garlic cloves with skin intact
2-3 sprigs fresh rosemary
2-3 sprigs fresh thyme
2 tablespoons light soy sauce
chopped fresh flat-leaf parsley to garnish
salt
1. Preheat the oven to 400
2. Cook the potatoes in lightly salted boiling water. Drain and place in a non-stick roasting tin.
3. Dot the garlic and herbs over the potatoes, pulling the herb leaves away from the stems. Drizzle with soy sauce and toss the potatoes to coat them with the mixture.
4. Place in the oven and roast for 35-45 minutes, shaking the pan occasionally to prevent sticking.
5. Transfer to a serving bowl and garnish with parsley.

What do I really want?.......watch life change!!

Well, thats a great question. I want everything that involves everyone else...ALL THE TIME!!!!! Isn't it time for me? I think so. I am happy where I am ........but, I am still worried how people feel about me. I would give the word to not feel this way. This is a daily work in progress for me. This blog helps me become stronger, everyday!!

The question is not what are you doing and who put you there but; are you happy? If you are not doing what you really want to do then the chances are that you are unhappy and that is affecting your health and relationships as well as other parts of your life.

"The road to happiness lies in two simple principles: find what interests you and that you can do well, and put your whole soul into it every bit of energy and ambition and natural ability you have." The problem is that although we are aware, deep down, of what we want to do the hard part is putting those thoughts into action. Actually doing it. Perhaps you are trapped in the thinking process that says…; “ well I can’t really change".

The moral to the story. The answer is always inside yourself. The answer is in your thoughts. Look deep inside yourself. Ask yourself; What really drives me? What deep down is the reason I’m on the planet. Don’t cheat yourself: stay with the question.. You will know when you find it because your whole body feels: yes I’ve got the right answer. Then: Just accept it, change your thoughts and believe in yourself. And watch life change.

These biscuits are easy to make and delicious. Make sure not to knead the dough for a long time, as this will make the biscuits tough instead of light and fluffy. You can make these ahead and refrigerate or freeze them.

Weight Watchers Buttermilk Biscuits

Ingredients
3/4 cup buttermilk
2 cups self-rising flour
1/4 teaspoon baking soda
1/4 cup shortening


Preparation
1. Set aside 1/4 cup of the flour.
2. Cut the shortening into the remaining flour.
3. Add the baking soda to the buttermilk, and stir into the flour mixture.
4. Flour a board using the 1/4 cup flour you set aside and knead the dough.
5. Roll the dough out to about 1/2 inch thick.
6. Cut the dough into shapes with a floured round cutter.
7. Bake at 400 degrees F for about 10-12 minutes (until brown).

Servings: 12

Nutritional information for one serving:
WW points: 3
Calories: 117
Total fat: 4.6 g
Cholesterol: 0 mg
Sodium: 306 mg
Total carbs: 16.2 g
Dietary fiber: 0.6 g
Protein: 2.6 g

Take the stairs~~ every step counts!

Do you ever enter a place, see the stairs or the elevator? What do you say? Well were all human..... let me take the easy way! The elevator.
Using your own energy to move yourself from place to place
helps enhance your fitness and helps the environment. Each time
you choose NOT to take the elevator and take the stairs instead,
you save energy and you burn calories. Whether you choose to Take the Stairs at home,
at work, shopping at your local mall, walking to the top
of Red Rocks or the State Capital, or taking nature's stairs
on a walk or hike in your neighborhood,
you make a decision to burn calories, not energy!
Taking the stairs is an excellent way to prevent the health problems that come with inactivity including obesity, high blood pressure, heart disease and stroke. Taking the stairs is a great way to get in shape, improve cardiovascular function and strengthen and tone the legs muscles.
Taking the stairs burns more calories per minute than most other forms of physical activity.Stair climbing is quite strenuous. When you start taking the stairs begin slowly and take one flight at a time. Gradually increase the number of stairs you do. The more you go up and down the stairs, the stronger you’ll become and the easier it will be


Ten Reasons to take the stairs:

•People spend an estimated two-thirds of their lives at their place of employment. In order to stay healthy, we need to find ways to incorporate physical activity into our workday.
•Daily living activities like climbing the stairs can make a significant contribution to the 30 minutes of exercise we all need...everyday.
•The 30 minutes of physical activity we need for our health can be accumulated a bit at a time, or one stairway at a time, spread at intervals throughout the day. Do it your way!
•Physical activities like stair climbing are a great way to cope with job-related stress
•Climbing just two flights of stairs everyday could result a loss of 2.7kg or 6lbs per year. Six flights a day could help you trim nearly 18 lbs. Why Weight?
•Adding stairs to your day can add years to your life. Studies show that risk of cardiovascular disease and death is lower among those who are regular Stair climbers.
•Stair climbing can also add life to your years. Those who climb stairs on a daily basis have greater leg strength and aerobic capacity, allowing them to participate more fully in a wide range of daily activities.
•Taking the stairs is often faster than waiting for an elevator during peak usage times. Take the test and time your trip. Often for trips of 7 floors or less, the stairs are the quickest way to your destination.
•Using the stairs requires no special skill, equipment or clothing and it burns twice as many calories as walking. Step right up!!
•Stair climbing is a 'green' activity, the only energy source used is what is stored in our bodies.... good for you and the environment!








Weight Watchers Creamy Fruit Salad

Makes 10 servings

Ingredients
2 medium bananas, diced
2 medium apples, diced
2 cups grapes
2 cups sliced strawberries
1 (20 ounce) can pineapple tidbits, drained, juice reserved
1/4 cup pecans, chopped
1 lemon, juice of
1 (1 1/2 ounce) box sugar-free instant vanilla pudding mix or vegetarian sugar-free instant vanilla pudding mix
1/2 cup water

Preparation
1. Combine bananas, apples and lemon juice in a large mixing bowl.
2. Toss until evenly coated.
3. Add pineapple, strawberries, grapes and pecans.
4. In a small mixing bowl, combine pudding mix, water and pineapple juice with a wire whisk until smooth.
5. Add pudding mixture to fruit.
6. Mix gently until thoroughly coated.
7. Refrigerate until ready to serve.

WW POINTS per serving: 2
Nutritional information per serving: 128 calories, 2.4g fat, 3.8g fiber

Make small steps

Make small steps this week.......even I'm going to be honest with you: losing weight isn't easy. Keeping weight off isn't any easier. It takes discipline. It takes some major changes in your life. It takes a little motivation, too.

Not ready to make such a large commitment yet? In order to make the task of losing weight or leading a healthier lifestyle in general a little easier, it's best to take it one step at a time. If you break it down into small steps you'll find it to be much easier than taking the huge leap many dieters do. In fact, many of those who do take it as a big leap tend to revert back to their old ways more so than those who break it down.

Here are ten small steps you can take to start losing weight. Start wherever you'd like, whenever you'd like. What's best is that you do this on your own terms rather than following some strict, rigid plan that nobody can follow to the T. Try taking one step every week or two until you've added each one into your life. You'll find that by the time you're done you'll feel better physically as well as mentally.

Step One: Cut Out the Pop

Soda. Pop. Coke. Whatever you call it, if it's not diet, it's going to pack on the pounds if you drink it regularly. Even diet soda isn't highly recommended, though if it's weight loss you're after and you're not willing to give up all sodas then they are a good alternative. The best drink alternative, however, is water. Tea comes in as a close second. If you normally drink a can of soda every day, cutting it out of your daily routine will save you around 150 calories. Over the course of three weeks, you will have saved 3150 calories. 3500 equals one pound of weight, so that's nearly one pound lost right there!

Step Two: Take the Stairs

Taking the stairs instead of the elevator is an excellent way to burn a few extra calories. If you're physically able, you should really give it a try. You'll burn more calories and the more you burn, the more you'll lose.

Step Three: Eat More Veggies

Vegetables are high in nutrition and low in calories. You'll feel full after eating them but you won't have consumed as many calories as you might have if you were, for example, eating potato chips.

Step Four: Park in the Back of the Lot

We've all done it, especially on cold or rainy days: driving around for fifteen minutes trying to find a closer parking place. By parking in the back of the lot, not only are you saving time and gas, but you're burning more calories during your walk to the door. Even when it's -10 degrees, you'll be glad you took this extra step because by adding in little extra bits of physical labor into your day you'll be one step closer to a healthier, happier you.

Step Five: Drink Your Water

Eight glasses a day seems like a lot, but it really isn't as bad as you'd think. A 20 oz. bottle of water is 2.5 servings alone. Two bottles is 5 servings, and if you drink a third plus a little more you'll have your servings down without a problem. The important thing is to spread it out during your day. It'll keep you from snacking as well as keeping your body hydrated.

Step Six: Cook With Olive Oil

Olive oil might be a little more expensive, but a little goes a long way both functionally and flavor-wise. Olive oil is a much healthier alternative to other cooking oils because it is filled with the good fats that we need in our diet rather than the bad saturated ones. These good fats will help us to feel satiated after a meal rather than hankering for seconds.

Step Seven: Take a Walk

I know I love working out. It takes time but it is worth it. If you find it hard to work out, try taking a relaxing walk instead. Don't think of it as working out. Think of it as an enjoyable activity. You can enjoy the outdoors, take your canine friend for a walk, or put on your headphones and listen to some music while enjoying the scenery. Even a quick trip around the block every day will bring you a little closer to better health.

Step Eight: Pump Iron

By pumping iron, I don't mean that you have to go to the gym and bench press or dead lift a large amount of weight. Go to your local department store and pick up an inexpensive pair of 3, 5, or 8 pound hand weights. These small weights are a great way to build some muscle mass without putting too much effort in to it. Look at fitness magazines, do a Google search, or check out a book from the library on weight lifting if you're not sure how to do a proper bicep curl or squat. Just five minutes and a few reps each day will help you to build a little extra lean mass. That muscle, in turn, will rev up your metabolism.

Step Nine: Put Down the Cookies

Think about what you eat in a day. Are cookies, cakes, or other sweets frequently in your diet? I know they were in mine! Try cutting a few things out. Say no thanks to that piece of birthday cake and when you go grocery shopping put the cookies back on the shelf. Little things like this will go a long way.

Step Ten: Smile!!

Just think of all the progress you've made!! By taking it one step at a time, you've brought yourself a little closer to being a healthier person. Don't be afraid to give yourself a pat on the back for all your hard work. Smile, and maybe even reward yourself with a shopping trip or another favorite enjoyable activity. You deserve it!! Baby steps are a move in the right direction!









Yogurt Salad Dressing


■Servings: 6
■Calories: 21
■Fat: .3

■WW Points: 0 weight watcher points
Ingredients
1/2 cup low-fat dairy yogurt - plain
1 tablespoon lemon juice
1/4 teaspoon black pepper
1/4 teaspoon paprika seasoning
garlic salt (optional to use)

Steps
1. Combine all the ingredients together and stir until mixed completely.
2. Refrigerate until ready to serve.

You can use this wonderful weight watcher recipe for salads, sandwiches, or any other food item that you wish.

Serve and enjoy!

Tagged as: 0 points, between 0 and 100 calories, between 1-100 calories, easy recipes,

momentary pleasure...is it worth it?

The basic rules of thumb for healthy weight loss are to: ~~~lose one pound of fat you have to burn 3,500 more calories more than you consume. ~~~
I have a confession to make. I'm not perfect. Sometimes, I fall off the wagon with my diet and fitness activities. Sometimes I eat more fat than I would like too. Sometimes I eat foods that don't make me feel great. Sometimes I end up being sedentary for a little while. Let's face it. It's rare that you'll find someone who will commit 100% to something and never look back or have a breakdown. But your ability to succeed will be measured by your determination and focus, as well as your ability to learn from your “mistakes”. Some peoples' fun is physical pleasures while other peoples' fun is joy. Pleasure could be compared to listening to music on a static-filled transistor radio while joy is like listening to your favorite song live with the original artist. Joy reaches dimensions you'll never experience with mere pleasure. And yet so many of us settle for momentary pleasures when we could be experiencing lasting joy and happiness. Among all those joyous memories I didn't once remember a wonderful cheesecake I ate on a particular date or the excitement of a new car or a television show I watched or a movie I saw. Sure, those things brought pleasure for the moment, but nothing lasting. Yet, I will never forget my wedding day or holding my babies in my arms for the first time. I can replay the thoughts and feelings of those occasions over and over. But, I can't replay the feelings or sensations of eating a hot fudge sundae. Joy has a lasting positive impact on our character and on who we are. Everybody gets a little worried that all their effort is for naught because of a slip-up. If it’s not the immediate guilt that gets you fretting, it’s the acute stomach pain, the nauseated sensations, the bloating, or the instant drop in energy. You feel like utter crap after eating that candy bar or this muffin – and isn’t that a sign that you’ve just ruined everything? Are you therefore back to square one, left to toil for weeks just to get back to that Primal sweet spot? After all, it took so long just to get your body acclimated to the new mode of eating; doesn’t it follow that the slightest deviation from the routine will send you flying from the tracks?
A single meal – or even several meals – of carb-laden foods won’t be able to throw you off your game. In fact, it would take about three or four weeks of junk binging just to get you back to an insulin-resistant, carb-dependent state.


~~~Don't Be Hard on Yourself
We're really fast at acknowledging our shortcomings, but much less at acknowledging our successes. It's very easy to beat yourself up when you fall off the wagon and never take time to celebrate all the successes you've had so far. So don't be hard on yourself and just look at what you've accomplished, no matter how small it may look! Compared to where a lot of people are at right now, you've already come a long way.
~~~ List Your Benefits
When you have the time, take a moment to list all of the reasons *why* you are committed to a healthy lifestyle. Why do it at all? Unless you know the *why*, you won't know the *how*. Any small difficulty will throw you off balance.
So your homework assignment is to list at least 25 benefits or reasons for eating well (however you define it at this point) and exercising. Then put this list in a place where you can see it!

~~~Recommit (I feel is the most important!!)
Commitment is very important. It just means that you're willing to do whatever it takes to get to where you want to go.
After you've listed your benefits, take a moment to commit to your success. All it takes is *share* your list with someone else, someone who can support you (ideally, your “success buddy”!) and tell them you commit to achieving those results.
~~~Give Yourself a Goal
In addition to writing your list of benefits, give yourself one to three short-term goals that you believe you can accomplish within the next 6 to 12 months.
Maybe it is to *release* a certain amount of weight. Maybe it is to lower your body fat level down to a certain percentage. Or maybe it is to succeed doing so many push-ups in a row. Set a few realistic goals that are also a little challenging, and keep your mind focused on them.

~~Be Prepared for the Next Breakdown
No matter how well you do in life, there *will* be another breakdown. I'm not saying that you'll necessarily fall off the wagon. Maybe it will just be a period of doubt and fear. Or you'll find yourself in a situation where you're not sure how to maintain your diet. Prepare for success and envision different things that could potentially be challenging. What would you do in those moments? Take a moment to think about that and discuss it with your coach or someone who supports you.

~~~Even the best athletes in the world have their own coaches. How do you think that you will make it without one?
A good leader will not only push you to get beyond where you want to go, but will also support you in the process and celebrate your successes with you.
Without support, it will be much more difficult to make your list of benefits come true.

I would reccomend coming to Saturday morning 8:30 am meetings!!! Julie Swartz is my wonderful leader~teacher~friend.
FIRST CONGREGATIONAL CHURCH
312 W MAIN ST
MARSHALLTOWN , IA 50158


Full of fiber and flavor, this tasty black bean dip recipe is incredibly filling. Serve it as a dip with fresh veggies, baked pita chips, or baked tortilla chips as a delicious and healthy appetizer recipe. I also used this dip as a sandwich spread on a turkey breast sandwich. Deeelish! This is really such an easy dip recipe, you can make it in no time, so it’s a great snack idea if you need to whip up something healthy – fast! Also, I am obsessed with spicy foods, so if you don’t like things as hot as I do, just take out the jalapenos in this recipe. :) Though this is not an official one of Weight Watchers Dip Recipes, it’s 1 Point Total servings, make it an ideal dip for any dieter.

Spicy Black Bean Dip
Ingredients:
- 1 15 oz can of black beans, rinsed and drained
- 1/2 cup fresh cilantro, roughly chopped
- 1/4 cup red onion, chopped
- 1/4 cup shredded carrots
- 3/4 cup fresh pico de gallo or chunky salsa
- 1 tbsp fresh lime juice
- 1 tbsp fresh jalapenos, de-seeded and roughly chopped
- 1/2 cup plain, fat-free yogurt
- 1 tsp ground cumin
- 1/2 tsp paprika
- 1/2 tsp salt
- 1/4 tsp black pepper

Directions:
Blend all ingredients in a blender or food processor blend until chunky or smooth (depending on which consistency you prefer) Spoon into a serving bowl and garnish with cilantro.

Entire Recipe makes 8 servings
Serving size is 1/4 cup
Each serving = 1 Point Total

HABITS~~All things are difficult before they get easier

The key here is to pick one. And start there. Baby steps is the key here. Make one change, make it a habit, make another change. And so on. You didn't put on the weight over night...
You're not going to take it off that way either. There is no single recipe for losing weight. We are all too different. But, I can help you start the habits that will greatly increase your chances of quick weight loss. If you do nothing other than adopt these habits into your daily life, you can achieve the habits that come to supposedly naturally slim people. Think of this as journey to a healthier, happier lifestyle. Don't forget about the Importance of Weight Loss Losing weight may not be easy, but It does not have to be uncomfortable. But, then again… Dying of anobesity related disease isn't exactly my piece of cake either. What ever your reasons for losing weight are, make them good ones. Because your weight loss motivation is what gives you the drive to continue down the path that is right for you. This is serious stuff, but it doesn't mean we can't have a good time and lose some weight at the same time. Bad habits are easy to make, but extremely hard to end. Good habits, on the other hand, tend to take more time to make.
Don't forget the prize you are working for. All things don't come easy! A habit, "they" say takes 28 consecutive days to form. That means everyday do something & it will become a habit.
Write down the specific amount of weight you wish to lose. Make sure you account for everything you eat during the course of a day. Keep a food journal in the car, at work and at home. Writing down your weight loss goals will keep you focused and on track.
***Weight loss is a daily process***
Create a daily habit of losing weight. Stay focused on a daily plan to make weight loss a habit. Examine what you are eating and how many times you eat during the day. Deal with eating one day at a time instead of trying to lose a month's worth of weight in one day.
***Destroy the weight loss myths***
Focus on your inner strengths and abilities. Do not listen to all the experts on late night television. You can lose weight without spending a lot of money. You can lose weight by yourself by taking it one day at a time and making weight loss a habit.
Making weight loss a habit requires more than just eating right and exercise. You need to develop a weight loss plan that is right for your body.


Weight Watchers Low Fat Hamburgers
Makes 4 servings

Ingredients
3/4 lb lean ground beef meat
4 hamburger buns
1 tablespoon pickle relish
1 teaspoon dijon-style mustard
2 green onion, chopped
1/4 cup oat bran
1/4 teaspoon garlic powder
2 tablespoons catsup
lettuce
alfalfa sprouts (optional)
salt and pepper (to taste)

Preparation
1. In a medium bowl, combine the beef, oat bran, onions, relish, mustard, garlic powder and catsup.
2. Mix together throughly.
3. Shape into 4 patties.
4. Broil the patties for about 7-10 minutes on each side (or cook them on the grill).
5. Slice the hamburger buns in half and toast lightly.
6. Top with the meat patties, lettuce and alfalfa sprouts (optional).
7. Season with salt and pepper to taste.

WW POINTS per serving: 6
Nutritional information per serving: 289 calories, 9.4g fat, 2.1g fiber

its not about being comfortable people!!!! :)

I know it is very hard to work outside this time of year. Oh it's so hot ...oh its so muggy.....buck up people.......!!! You didn't wimp out when it came to going to the ice cream shop on a 90 degree day.......did you?
Fresh air is huge!!!! yes it might be hot, just walk earlier...or later :) simple!


It might sound crazy, but the heat can increase the effectiveness of your workout.

Summer is finally here and you've probably noticed a thirty degree increase in the weather outside. Right now you're probably inside where it's nice and cool, avoiding the sweltering heat like the plague. No one wants to be out there sweating like a pig, but everyone wants to lose weight for the summer. Did you know that working out outside in the heat can increase the effectiveness of your exercise and help you lose weight faster?


When you workout indoors, you will probably be able to finish your entire workout comfortably in the air conditioned environment and leave without breaking a sweat. This may sound nice, but exercise isn't about comfort. You need to push yourself to see results. So why not take it up a notch?

Part of the reason you see athletes practicing outside no matter how hot it is is because the elements force them to push themselves harder and therefore they get more out of the workouts. Running around the cool indoor track at your gym is a start and kudos to you for going that extra mile, however if you were to run outside while it's hot, you would see that it takes a lot more out of you. You are going to be sweating up a storm and will probably tire out much more quickly. Pushing yourself past this level gives you the benefit of interval training, which is going to speed up your metabolism and in general, give you the strength and stamina, and physique of an athlete.

The heat will put your body under more stress, which makes you work harder in turn burning more calories in less time! If you do this consistently, you will continue to deplete your glycogen stores, which is how your body stores carbohydrates in muscles, and when you eat next your body will store the food as fast energy rather than long term energy - which is fat.

With more stress, you do need to prepare your body for the heat and sun because switching from a cool gym to hot pavement can be too stressing on the body if you're not prepared. Sweating is losing water, which has the benefit of making you look slimmer right away, but can be problematic if you get dehydrated. Make sure to drink more water than usual and to prepare for the sun with sunblock and hats.

There are many benefits to working out outdoors. You burn more calories and train your body to store energy more efficiently. What more could you ask for in a workout? Next time you look out the window and see the sun burning holes in the ground, take it as an initiative to get out there and get fit!





Weight Watchers Recipe: Cheesecake Squares

Servings: 16

Calories: 217

Fat: 13

WW Points: 5 Weight Watcher Points
Ingredients
1 8 oz. package cream cheese
3/4 cup M&M or Similar candy
1/2 cup walnuts, chopped up
1 egg whole and fresh
1/3 cup margarine
1 cup flour baking grade
1/4 cup sugar, granules
1/3 cup sugar, brown
1 teaspoon vanilla ext.

Instructions
1. Preheat the baking oven to 350 deg F.
2. Beat together the margarine and brown sugar until light, soft and whipped.
3. Add the nuts and flour to the combo; mix all together well.
4. Reserve .5 cup of the crumby mix; press the remaining crumb mixture into square baking pan.
5. Bake at 350 deg for about 12 minutes.
6. Combine the softened cream cheese, granulated sugar and vanilla; using an electric mixer, mix at mid-speed until well mixed.
7. Add the egg; blend the mixture well.
8. Place .5 cup of the M&Ms over the crust; top with the cream cheese mixture. (or you could just use a strawberry)
9. Combine the remaining candy and reserved crumb mixture.
10. Sprinkle the crumb mixture over the cream cheese mixture.
11. Cook at 350 degrees for about 22 min.
12. Let the cheesecake set and relax and chill.

Never skip breakfast!

First off, let's consider how breakfast relates to weight loss: You've just been asleep for 7 or 8 hours. Your body needs to recover from this brief period of starvation. Skipping breakfast keeps your body in "starvation" mode, while eating a good meal will give your metabolism a boost. This is because being inactive (and not eating for this extended period of time) causes your metabolism to plummet. If you're trying to lose weight, the last thing you want to do is keep your metabolism at this lowered state. Partaking of a morning meal will rev up your fat burning ability.




Eat Early, Weigh Less Later
Why does eating breakfast help people lose weight? It defies common sense that eating all those calories in the morning instead of simply skipping them would help.

Many studies, in both adults and children, have shown that breakfast eaters tend to weigh less than breakfast skippers.

Why? One theory suggests that eating a healthy breakfast can reduce hunger throughout the day and help people make better food choices at other meals. While it might seem as though you could save calories by skipping breakfast, this is not an effective strategy. Typically, hunger gets the best of people who skip breakfast, and they eat more at lunch and throughout the day.

Another theory behind the breakfast–weight control link implies that eating breakfast is part of a healthy lifestyle that includes making wise food choices and balancing calories with exercise.

It’s worth noting that most studies linking breakfast to weight control looked at a healthy breakfast containing protein and/or whole grains—not meals loaded with fat and calories.

Eating breakfast also gives you energy to do more physical activity and be more productive in everything you do, which is also vital to weight control. So make the effort to get up in the morning and fix yourself a healthy meal.


Eggs have a greater satiety value than cereal and white bread. This means that they are more satisfying in giving you that feeling of fullness, while you may actually be eating less. One of the reasons for this is that eggs are high in protein, which is known to increase satiety. Proteins also have a higher thermic effect, meaning that it takes more calories to digest them. Studies have compared an egg breakfast to a bagel breakfast of the same caloric value and weight. A research center discovered that people who ate the eggs for breakfast ate less at lunch and less throughout the rest of the day compared to people who ate the bagels, even though they had the same amount of calories for breakfast.

In the past, eggs have had a bad rap because of their high cholesterol content. However, eggs today have lower cholesterol counts than in the past due to the healthier feeds given to chickens. Additionally, research has shown that moderate egg consumption of about 1 per day does not increase the risk of coronary heart disease in healthy individuals. If the cholesterol count is a concern, then egg whites, which are free of cholesterol yet rich in protein, are a good alternative. Eggs are also a good source of essential nutrients riboflavin, vitamin B12, phosphorus, selenium and protein.

If you aren’t too keen on eggs, try low-fat or non-fat dairy products like yogurt, which are also high in protein. High-fiber complex carbohydrates like whole-grain breads and cereals will keep you satisfied. Fiber also increases that sensation of fullness. Overall, whether you choose eggs, cereal or fruit, your breakfast should fall in line with your dietary weight-loss goals. Choose foods that fit your lifestyle and that you will enjoy.
Banana with peanut butter
Banana sliced into yogurt
Oatmeal with fruit -- like apples, blueberries, or peaches
Small tortilla with a few tablespoons of peanut butter and chopped strawberries. Roll it up, slice it. It works for kids and adults.
Breakfast smoothies -- berries, ice, and milk or yogurt. "They're portable -- throw some in a cup, and you're out the door," he notes.
As for the much-beloved bagel - sadly, it's the calorie equivalent of five slices of bread, says Stokes. "Just eat half. Better yet, don't bring them into your home. You'll just end up eating the whole thing so it won't go bad."
As I have blogged before, rain or shine I have my 3 egg white omelet. I LOVE IT!!!
It fills me up, satisfies me all morning. Its great for after my workout!



Apple Butter French Toast
Ingredients:
- 6 slices light bread
- 3/4 cup egg substitute
- 2/3 cup fat-free skim milk
- 2 tablespoons apple juice concentrate

- 1/2 teaspoon vanilla extract
- 1 tbsp slivered almonds
- 1 tbsp honey
- a few spritz’s of “I Can’t Believe It’s Not Butter” spray
- 1/4 cup apple butter
- 1/2 teaspoon ground allspice

Directions:
Place bread in a 9-inch square baking dish that has been coated with nonstick cooking spray. In a bowl, combine egg substitute, milk, apple juice concentrate and vanilla extract. Pour over bread and turn to coat. Cover and refrigerate for 2 hours or overnight.
Remove from the refrigerator 30 minutes before baking. Bake, uncovered, at 350 degrees F for 30-35 minutes or until edges are golden brown. Spitz with a few sprays of the 0 calorie butter spray, drizzle with the honey, and then sprinkle with the almonds. Combine apple butter and allspice; serve with French toast.

Entire recipe makes 6 servings
Serving size is 1 slice
Each serving = 2 Point Total

If you love southern cooking like I do, you’ll love my homemade apple butter recipe, complete with step-by step instructions. I worked really hard to make this tasty sauce with fewer calories so that I could stay within my Weight Watchers Daily Points range. And it turned out amazing! This is definitely a must try.

And for those of you who’ve never had it before, here’s a little background info… Apple butter is a highly concentrated form of apple sauce, produced by long, slow cooking of apples with cider or water to a point where the sugar in the apples caramelizes, turning the apple butter a deep brown. The concentration of sugar gives apple butter a much longer shelf life as a preserve than applesauce. The term “butter” refers to the thick, soft consistency, and apple butter’s use as a spread for breads. Typically seasoned with cinnamon, cloves, lemon juice and other spices, apple butter may be spread on buttered toast, used as a side dish, an ingredient in baked goods, or as a condiment.







Apple Butter Recipe
Makes 4 cups

12 medium Granny Smith or other cooking apples, peeled and cut into fourths
1 1/2 cups packed brown sugar
1/2 cup apple juice
1 tsp. ground allspice
1 tsp. ground nutmeg
1/2 tsp. ground cloves

Mix all ingredients in 5-6 qt. slow cooker. Cover and cook on LOW 8-10 hours or until apples are very tender. Mash apples with potato masher or large fork. Cook uncovered on LOW 1 to 2 hours, stirring occasionally, until mixture is very thick. Cool about 2 hours. Spoon apple butter into container. Cover and store in refrigerator up to 3 weeks.

Per table spoon: calories 30, fat 0g, saturated fat 0g, cholesterol 0mg, sodium 0mg, carbohydrates 9g, fiber 1g, protein 0g

Weight Watchers Points Value = 1