Two choices.....Make progress or make excuses

Most of us are guilty of having done something we shouldn't have or of not doing something we should have. When we are questioned about our misconduct, do we accept responsibility and admit we are at fault? Usually not. Instead we make excuses. Making excuses for mistakes is not new. In fact, we can trace this undesirable habit all the way .Excuses negate responsibility, and it is responsibility that separates man from the rest of the animal kingdom. Unlike other animals, we are responsible not for what we have, but for what we could have; not for what we are, but for what we could become. If we are to take credit for our successes, we must assume responsibility for our failures. Trying to hide our failures with excuses is like concealing a small hole in our garment with a large patch; it only makes the matter worse.k to the Garden of Eden.

1.Realize that your success or failure depends on you. If you don't do it....hmmm who is going to. Get up get going.

2. Beware of rationalization.~~ "I don't feel good....I'm tired....I don't have time".....fooey!

3. From time to time, stop and examine your progress. Compare where you are now with where you would like to be. Ask yourself why is there a gap between these two points. Don't make excuses. Make plans and take corrective action.

4. When you make a mistake, accept responsibility; learn from it; and don't repeat it. Use your time for discovering solutions instead of inventing excuses.

5.Build your confidence: Develop a high level of self confidence in yourself, what you do and what you are good at. I have always emphasized focusing on your strengths and working on your limitations. Making excuses won’t get you anywhere; rather it will just increase your feelings of insecurity.

6. NO MATTER WHAT....................Go Forward: Whatever you do, wherever you are, in whatever situations you find yourself go forward!!! Take positive steps in order to advance your growth and personal development. Giving excuses will only create stunted growths in your life. Go forward today. Place that foot forward, don’t make any excuses.

Bacon, Egg and Hash Brown Stacks
PointsPlusTM value 4 4 Servings 4Preparation Time 8 minCooking Time 14 minLevel of Difficulty Easy breakfast This is a nice twist on the usual potato and egg breakfast. Leave an extra "stack" in the refrigerator for a quick, microwave-reheatable meal.
Ingredients
2 spray(s) cooking spray
4 item(s) frozen hash brown potato patty, prepared without fat
2 large egg(s)
3 large egg white(s)
3 oz Canadian-style bacon, finely chopped
1 Tbsp scallion(s), minced, green part only
1/8 tsp hot pepper sauce, optional
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
8 tsp ketchup, hot and spicy variety (optional)
Instructions
Coat a large nonstick skillet with cooking spray. Place hash brown patties in skillet; cook over medium heat on first side until golden brown, about 7 to 9 minutes. Flip patties; cook until golden brown on second side, about 5 minutes more.
Meanwhile, coat a second large nonstick skillet with cooking spray; heat over medium-low heat. In a large bowl, beat together eggs, egg whites, bacon, scallion, hot pepper sauce, salt and pepper; pour into prepared skillet and then increase heat to medium. Let eggs partially set and then scramble using a spatula. When eggs are set, but slightly glossy, remove from heat; cover to keep warm until hash browns are finished cooking.
To assemble stacks, place 1 hash brown patty on each of 4 plates. Top each with 1/4 of egg mixture and serve with 2 teaspoons of ketchup. Season to taste with salt and pepper, if desired. Yields 1 stack per serving.
Notes
Finely diced turkey bacon makes a nice alternative to the Canadian bacon in this recipe. Just make sure to cook the bacon before adding it to the eggs (could affect PointsPlus values)

Yes, working out can be fun!

The theory goes that if it's enjoyable, it won't be a chore, and you'll want to do it.

Experiment with your inner athlete
Do things you did as a child that was fun. Biking, hulahoop,running,skipping. Walk while listening to music. This is one of my favourite forms of exercise. It is a lot of fun listening to music with your iPod or MP3 player while walking. I find that when the music is upbeat, I tend to walk faster without even realizing it. Listen to your favourite music while walking. Sing along, follow the beat and you will have so much fun. With the hectic life nowadays it is indeed hard to find the time to walk in peace, but if you set little goals for yourself then it can happen. Walking is good for the heart and for the overall metabolism. It refreshes your mind and leaves you feeling good and energetic

Remember, even athletes get the blues — or at least bored. "I've always enjoyed exercise, but like anyone, I can get in a rut, especially when I'm not improving," So I did something a lot of people might consider odd, "I was getting more in touch with myself, instead of trying to perform or achieve some goal."

The moral of the story: stop trying so hard and focus instead on being curious about the sensation of your body as you exercise. Let yourself be interested in how you feel and as you do that you can do whatever you are doing with less effort and tension. And more fun! Playing, walking, dancing are all fun activities. They allow you to lose weight naturally.


Beef and Broccoli Stir-Fry


PointsPlusTM value 5
Servings 4


This classic Chinese recipe can be made in less time than it takes to order take-out. Serve with rice, noodles or large Bibb lettuce leaves for lettuce wraps.*
Ingredients
2 1/2 Tbsp cornstarch, divided
1/4 tsp table salt
3/4 pound(s) lean sirloin beef, trimmed, thinly sliced against the grain
2 tsp canola oil
1 cup(s) reduced-sodium chicken broth, divided
5 cup(s) broccoli, florets (about a 12 oz bag)
1 Tbsp ginger root, fresh, minced
2 tsp minced garlic
1/4 tsp red pepper flakes, or to taste
1/4 cup(s) low-sodium soy sauce
1/2 cup(s) water
Instructions
On a plate, combine 2 tablespoons cornstarch and salt; add beef and toss to coat.
Heat oil in a large nonstick wok or large deep skillet over medium-high heat. Add beef and stir-fry until lightly browned, about 4 minutes; transfer to a bowl with a slotted spoon.
Add 1/2 cup broth to same pan; stir to loosen any bits on food on bottom of pan. Add broccoli; cover and cook, tossing occasionally and sprinkling with a tablespoon water if needed, until broccoli is almost crisp-tender, about 3 minutes. Uncover pan and add ginger, garlic and red pepper flakes; stir-fry until fragrant, about 1 minute.
In a cup, stir together soy sauce, remaining 1/2 cup broth, remaining 1/2 tablespoon cornstarch and water until blended; stir into pan. Reduce heat to medium-low and bring to a simmer; simmer until slightly thickened, about 1 minute.
Return beef and accumulated juices to pan; toss to coat. Serve. Yields about 1 1/4 cups per serving.

Look back...............to move forward

Usually I would say, never look back always look ahead. But.....I really think it is very important to think back as well as look at your "before" pix to see just where you have been , & just how far you have come on this journey we call ....life! It really doesn't matter where you are at in this process....just that you are moving in the right direction. Life is really good....it is because we are making an effort to make our lives stronger...longer....better! We are learning to live healthy. Something I wish, now, I would of done years ago! Wow, how sad, think of the years I wasted!~NO~~~~Do not think like that! Look at the time I am giving myself now....yea!!!!!!
VISUALIZE A NEW YOU

Every night before you go to sleep, you should lie in your bed with your eyes closed and picture your body looking the way you want it to. There is a tremendous amount of research that supports the belief that your mind and positive thinking can make a major impact on your success in the realm of dieting. Visualizing your goal body can help to keep you on track with you goals. You should also practice this visualization technique when you are tempted to cheat on your diet or when you are struggling to get yourself to the gym. When you think of the future body you can have by sticking to the diet, you will remember how much you want to achieve your goal.

TREAT YOURSELF



If you are like most people, then the primary reason that you are trying to lose weight is to improve your appearance. Sure, you may have secondary reasons as well; one of which is usually to stay healthy and vital, but looking good is a major motivator to shed excess pounds. If you don’t look the way you want to look because you are overweight, then you probably feel insecure and less confident in social situations. In general, when you don’t think you look your best, it can seem impossible to feel your best. When you are trying to get yourself to stick to a diet, it can help to remind yourself of what it feels like to be happy with your appearance. Go to the salon and get a new hair cut and some great highlights to give your look a charge. Go to a makeup counter at a department store and ask for a makeover. Most places will do free makeovers in the hopes that you will purchase the makeup that was used to create your made up look. You should purchase the makeup, and pay close attention to the techniques that are used to create the look. You will feel much more confident in yourself with an improved look, and it will give you the motivation to keep up your dieting so that you can look even better soon. Every time you lose another five or ten pounds, you should splurge on a brand new outfit or at least a new article of clothing (if you can’t afford to get a whole outfit). When you have reached your ultimate weight loss goal, you will have a visual reminder of how far you have come when you see the progression of your clothing.








Mediterranean Chicken


PointsPlusTM value 6
Servings 4
Preparation Time 15 min
Cooking Time 20 min
Level of Difficulty Moderate

main meals Warmed chicken breasts topped with vegetable salsa give a whole new meaning to grilled chicken salad.




Ingredients



2 tsp lemon pepper
1/3 cup(s) white all-purpose flour
1 pound(s) uncooked boneless, skinless chicken breast, four 4 oz pieces
4 medium scallion(s), chopped
3 Tbsp fresh lemon juice, (juice of 1 lemon)
1/8 tsp curry powder, pinch
3 Tbsp diet Italian salad dressing, 2 calories per tbs, fat-free
1/2 cup(s) avocado, peeled
3 small tomato(es), plum, diced
7 medium olive(s), jumbo pitted,chopped
Instructions



Preheat oven to 400ºF. Coat a baking dish with cooking spray.


Combine seasoning and flour. Lightly coat chicken with cooking spray, then coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.


In a bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.


Divide chicken breasts between four plates and top with avocado salsa.

Don't multitask while eating!

Do you multitask while trying to eat?....I DO... In fact I am blogging & eating my salad for lunch right now....NOT GOOD!
Multitasking while eating diverts your attention from your food, leading you to eat more than you should. Make a firm rule that you will not talk on the phone, read a newspaper, watch TV or do anythin.

Are you famous around the office for being able to do three things at once, such as answering the phone while eating lunch and completing a report? Do you regularly look over your kid's math homework while eating scrambled eggs and applying your makeup at 7 a.m.?

If so, you are a multitasker. And while you may be a maven at getting things done, you could be setting yourself back in reaching your weight loss goals if you are eating while you're busy being a busy bee.
other than eat when you're eating.

When you eat while doing other things, you can't pay sufficient attention to what’s actually going into your mouth.
Instead of eating while multitasking, give mindful eating a try. Here are some ideas:


•Stop all other activities and take a few deep breaths before starting to eat.

•Take a moment to enjoy the visual appeal of what you're about to eat, such as the bright, colorful vegetables in a fresh tossed salad or the layers of a vegetable lasagne.

•Take note of the aroma of your food while it is still hot; savor the first bite, taking time to appreciate the flavor of your food before you start chewing it.

•Pay attention to every detail of your food, such as the feeling of creaminess of yogurt in your mouth, the satisfying crunch of a fresh stalk of celery, and the tenderness of a perfectly cooked piece of chicken.

•Put down your fork between bites.

•Turn off the tunes when eating; Georgia State University research showed that people eat more when they listen to music.

•Before finishing your plate, allow yourself time to notice if you are beginning to feel satisfied. Remember, it takes about 20 minutes to feel full.
It's also very helpful to keep a food diary to record what you eat so nothing goes "under the radar" as you eat throughout the day, multitasking or not.

LOVE THESE!!!!!

Ok yeah........there is quite a bit of bitchen about this. Yes they do smell like ass when you open the pkg. YOU NEED TO RINSE! I don't mind the texture either. Some people are saying how gaggy they are eating these....hm....well, I love them. The noodle...well ok its tofu....it tastes good!Try them you'll enjoy them!

power foods...for less PointsPlus points! Use 'em

Weight Watchers Power Foods: What’s In, What’s Out.
Us them!! This will boost your weight loss success!
A handy cheat sheet to how the old Filling Foods list translates to the new Weight Watchers Power Foods list.
By now, you have probably heard or read about the Weight Watchers Power Foods. These replace the Filling Foods — except, not exactly. More on that later.
First, the basics. Power Foods are determined by the energy density of a food as well as the nutrient content of a serving of food. We combined foods into categories, for example beef, cookies, yogurt, and ranked all the foods in each category using a proprietary formula tailored to the category. (Some categories, such as cookies, do not have any items that make the cut.) The foods that rose to the top of the list — based on the lowest energy density, as well as being low in fat, saturated fat, sugar, sodium, (depending on category) and/or fiber — are determined to be Power Foods. They are the healthiest and most filling choices within a specific category of foods. These foods were assigned the green pyramid to identify them as Power Foods.
A great many of the Filling Foods have stayed on the Power Foods list, along with a few exciting new ones. And some didn’t make it. There were some foods that, while they have healthy properties, they didn’t meet all the criteria we set for Weight Watchers Power Foods. Avocados, for example, may have lots of healthy fats in them, but the fact remains that they are simply still high in saturated fat. And many canned vegetable soups no longer make the grade because of the high amount of sodium they contain. (Of course, this doesn’t mean you can no longer eat them!)
So, here’s a handy cheat sheet to what’s in and what’s out in the Weight Watchers Power Foods list.What’s in — new on the Power Foods list
Bread Light breads (whole-grain varieties are preferred) are now Power Foods. They were added to the list after the aforementioned analysis, and our tests of the new Plan showed that eating these breads didn’t have a negative effect on weight loss.
More pasta varieties Pasta is normally made from wheat, but increasingly available are varieties made from other grains such as rye, spelt and kamut. These are now Weight Watchers Power Foods.
Fat-free yogurt (artificially sweetened)Yogurt’s a delicious way of getting in some of your dairy servings, and we’ve made the fat-free, artificially sweetened varieties a Weight Watchers Power Food. What’s out — Filling Foods that aren’t Power Foods
Avocado
Canadian bacon
Beef — porterhouse steak, T-bone steak, tongue
Cereal — puffed, shredded wheat
Chicken — canned
Chicken livers
Fish — including cooked eel, herring, mackerel, farmed salmon and pompano. Also lox (smoked salmon) and sardines canned in tomato sauce
Lamb — cooked, trimmed leg and loin, also cooked ground lamb
Milk — fat-free evaporated
Plantain — baked or boiled
Pork — including cooked and trimmed leg and loin, plus cooked lean sirloin
Pudding — fat-free, sugar-free, various types
Soup — many canned or instant soups including black bean, lentil, Manhattan clam chowder, split pea, tomato and vegetable beef.
Soy cheese
Sun-dried tomatoes
Textured vegetable protein
Turkey — 93% ground, cooked, plus regular, cooked
Veal — cooked leg, trimmed
Veggie burger — black bean


Power Foods list~
Fruits
Included: All fresh, frozen or canned fruits
without added sugar (unsweetened) —
whether or not it has PointsPlus values
per serving
Not included: Dried fruit, fruit juices
Apple
Applesauce, unsweetened
Apricots
Banana
Berries, mixed
Blackberries
Blueberries
Boysenberries, fresh or frozen,
unsweetened
Cantaloupe
Casaba melon
Cherries, fresh
Clementine
Cranberries, fresh
Currants, fresh
Dates, fresh
Elderberries
Figs
Fruit cocktail, canned, unsweetened
Gooseberries
Grapefruit
Grapes
Guava
Honeydew melon
Jackfruit, uncooked
Kiwifruit
Lemon
Litches (lychees)
Lime
Loganberries
Loquats
Mandarin orange (tangerine)
Mango
Melon balls
Mulberries
Nectarine
Orange
Papaya
Passion fruit
Peach
Pear
Pineapple
Plums
Pomegranate
Raspberries
Sharon fruit
Pumpkin
Starfruit (carambola)
Strawberries, fresh
Tangelo
Tangerine (Mandarin orange)
Watermelon
Vegetables
Included: Most fresh, frozen, or canned
without added sugar or oil — whether or
not it has PointsPlus values per serving;
potatoes — white, red, sweet
Not included: Juices, vegetables
prepared with ingredients that are not
Weight Watchers Power Foods (for example,
corn in butter sauce, dried tomatoes
packed in oil); avocados; French fries; olives;
plantains; sweet pickles
Artichoke hearts, cooked
Artichokes, cooked
Arugula
Asparagus, cooked or uncooked
Beans
Beans, refried, fat-free, canned
Beets
Bok choy, uncooked
Borscht
Broccoli, cooked or uncooked
Brussels sprouts, cooked
Cabbage, all varieties, cooked
or uncooked
Carrots
Cauliflower, cooked
Celeriac, cooked
Celery
Chard, Swiss, cooked
Collards, cooked or uncooked
Corn
Corn on the cob
Cucumber
Dandelion greens, cooked or uncooked
Edamame, in pods
Eggplant, cooked or uncooked
Endive
Escarole
Fennel
Giardeniera (vegetable medley, without
olives, packed in vinegar)
Grape leaves
Greens
beet
collard
dandelion
kale
mustard
turnip
Jerusalem artichokes (sunchokes)
Jicama
Kohlrabi
Leeks, cooked
Lentils, cooked
Lettuce, any type
Malanga
Okra, cooked or uncooked
Onion
Parsnips
Peas
Pepper, any type
Pimientos, canned
Potatoes
Potatoes O’Brien, frozen
Potatoes, new, cooked
Potatoes, sweet
Potatoes, white or red
Pumpkin
Radicchio, uncooked
Radishes
Rhubarb, cooked or uncooked
Rutabaga, cooked or uncooked
Salad
Salsa
Sauce, tomato, canned
Scallions
Spinach, cooked or uncooked
Sprouts
Squash
Squash leaves
Stir-fried vegetables, without sauce
Taro, cooked
Taro leaves, cooked
Tomato paste
Tomato puree, canned
Tomatoes
Turnips, cooked or uncooked
Yam
Zucchini, cooked
Whole Grains
Barley
Bulgur
Cereal, hot
Cornmeal
Couscous, whole-wheat
Hominy, cooked or canned, whole
Kasha (buckwheat groats)
Macaroni
Millet
Pasta
Popcorn
Quinoa
Rice
brown, cooked
wild, cooked
Spaghetti
Urad dal (split matpe beans without skin)
Wheat berries, cooked
Non-Fat Dairy and
Dairy Substitutes Items
marked l count toward
your dairy servings.
Cappuccino made with fat-free milk l
Cheese
cottage, fat-free l
hard or semisoft, fat-free l
soy, fat-free
ricotta, fat-free l
Cream, sour, fat-free
Creamer
Latte
made with fat-free milk l
Milk
fat-free l
soy, calcium-fortified, unflavored l
Soy
cheese, hard or semisoft, fat-free
milk, calcium-fortified, plain l
yogurt, plain
Yogurt
fat free, plain l
light, artificially sweetened l
Lean Proteins
Not included: Canned fish or shellfish
packed in oil; meats or fish with breading or
added fat; Processed meats, such as
hot dogs
Beans, refried, fat-free, canned
Beef
Beef, ground
Bison, lean, all visible fat trimmed, cooked
Buffalo, water, trimmed, cooked or raw
Caviar (fish roe), any type
Chicken
breast
drumstick
giblets, cooked
gizzard, cooked
Cornish hen, cooked, without skin
Egg
whole, chicken
substitute
white, chicken
Elk, cooked or raw
Fish
Ham
Lamb
Lobster, steamed
Luncheon meat
Ostrich, cooked
Peas, black-eyed (cowpeas), cooked
Pork
Sashimi
Seitan
Shark, cooked
Shellfish
Tofu
Tripe, beef, cooked
Tuna, grilled, frozen
Turkey
Veal
Vegetarian burger, frozen, fat free
Venison, cooked
Plus More
Bouillon (any type except court)
Bread, reduced-calorie, any type
Broth, any type
Chicory (curly endive)
Gelatin, sugar-free
Kim chee
Muffin, English, light
Mushrooms
Pickle, unsweetened
Pico de gallo
Poi
Roll, hamburger or hotdog
Sauerkraut
Soup
Sweetbreads, cooked
Tempeh (fermented soybean cake)
Water chestnuts

Chicken Burrito Wrap
Ingredients:

1 oz ranch salad dressing mix, dry
7 ozs picante sauce
8 ozs chicken breast skinless, cooked and cubed
11 pcs fat-free flour tortillas, warmed
8 ozs light sour cream

Directions:

In a saucepan combine, dressing mix, shredded chicken, sour cream, and
picante sauce. Mix well and heat through. Fill each tortilla with 1/4 cup chicken
mixture.

Nutritional Info Per Serving: (1 Chicken Wrap)
Calories 143; Carbs 22g; Protein 9g; Fat 4g; Fiber 0.8g

Its not too late, you are worth it!

Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since. Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want. If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.




Positive mantra: Yesterday was a challenging day. I can make a fresh start.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

How is your new year going? So what if you have had a few setbacks....Thats life. Get up. Quit feeling sorry for you! Do something for YOU!!! Start little , a few little steps are a step in the right direction.

Stop beating yourself up.

"When you turn on yourself, it's not the food, it's you that you're battling. Admit you overdid it and be honest, but recognize that you're human."

Oven Fries
PointsPlus™ Value: 2

Servings: 6

Preparation Time: 10 min

Cooking Time: 45 min

Level of Difficulty: Easy

These easy-to-make fries are very versatile: sprinkle with garlic or chili powder halfway through baking, or sprinkle with chopped fresh herbs before serving.


2 large uncooked potato(es), baking-variety, cut into 16 long wedges each
1 Tbsp canola oil
1/2 tsp kosher salt, plus more for serving
Instructions
Place oven rack in top third of oven. Preheat oven to 400ºF. Line a large baking sheet with nonstick foil (for easy clean-up) or coat with cooking spray.
Place potatoes on prepared pan; drizzle with oil and toss to coat. Spread potatoes into a single layer; bake for 20 minutes.
Remove potatoes from oven; sprinkle with 1/4 teaspoon salt. Flip potatoes and arrange in a single layer; sprinkle with 1/4 teaspoon salt.
Return pan to oven; bake until potatoes are golden, about 15 to 25 minutes. Sprinkle with salt and serve. Yields about 8 fries per serving.

It’s not just for dunking cookies.

Weight Watchers has always stressed the importance of dairy consumption. Milk products are included as one of the Good Health Guidelines within the Weight Watchers plan, not only for the calcium, but also the other key nutrients they contain: protein, potassium, phosphorus, riboflavin, magnesium and vitamin D.

This group of nutrients is pivotal for many reasons, including strengthening bones, lowering blood pressure and preventing colon cancer. Most people need two servings a day which equals, for example, 1 cup of milk or yogurt, a 12 ounce latte, 2 cups of cottage cheese or 1 1/2 ounces of hard cheese per serving.
Sprinkle some
A small amount of shredded low-fat cheese goes a long way. Sprinkle some into an omelet or scrambled eggs, over hot popcorn, on a salad, over a casserole or in tacos, fajitas and pasta dishes.

Stir some
Plain non-fat Greek yogurt can add creaminess and texture to many recipes. Stir some into your favorite dairy-based dip, low-fat cream soup or spicy Indian or Moroccan dishes.

Wrap some
Sliced low-fat cheese makes great wrappers. Wrap some around asparagus spears, turkey breast, roast-beef or string beans.

Top some
Low-fat fruit-flavor yogurt makes a tasty topping. Spoon some onto angel food cake, a bowl of berries or low-fat granola.

Research shows that kids who eat breakfast do better on tests. Now adults who eat breakfast might also have a leg up on the competition.

A July 2009 study in the American Journal of Clinical Nutrition reveals that eating a breakfast rich in dairy protein might help you consume 50 fewer calories per day when compared to eating a breakfast rich in sugar. Both groups who took part in the study had 250 calories from their breakfast beverage, either from juice or skim milk, but the milk drinkers reported greater feelings of satisfaction during the following four hours than the juice drinkers, and ate less at their next meal.

The breakfast breakdown
One of the biggest issues people have when planning to embark on a weight-loss plan is that they’re going to feel hungry. “That doesn’t have to be true when you consume low-fat or fat-free milk [or milk products] in your diet,” As the findings of the study appear to favor drinking milk over fruit juice, he suggests, “Take a look at the milk protein content of your breakfast and see how that will affect your satiety…then make little changes that can up your ante.”
Here are some of his tasty, dairy-rich breakfast ideas:

Chug It Chew It
Make hot chocolate with milk, cocoa powder, sweetener and cayenne powder, cinnamon or almond extract. Take fat–free yogurt and tank it up with cottage cheese.
Heat a tea bag in milk with your favorite spices in the microwave for home made chai. Pair fresh fruit with virtually any dairy product.
Stir a few ounces of milk into your coffee or tea each time you have a cup. Eat whole grain cereal with low-fat or fat-free milk or yogurt.
Sweeten cold milk with almond extract and a packet of sweetener.

The calcium bonus
Consuming dairy products gives you plenty of other benefits too, including offering a huge calcium boost — a crucial nutrient in osteoporosis prevention.

A great deal of research is being done that looks at other benefits of calcium intake too, including weight-loss maintenance and a boost in metabolism. While the results of these studies are preliminary and need more research to be confirmed, their findings might certainly encourage milk consumption — which would be a good thing because we’re positive, after all, that milk is good for your bones




Dairy Trivia: What is…
Greek yogurt? Yogurt that’s been strained to remove the whey (the liquid part of yogurt), resulting in a thicker, creamier yogurt that makes a super substitute for cream in some recipes. Most brands have less calcium than regular yogurt.

The nutrient profile of cottage cheese? Cottage cheese is not a rich source of calcium when compared to hard cheese; some brands are actually fortified with calcium. Cottage cheese is, however, a great source of protein.

Milk powder? Milk powder is milk that’s been evaporated to a dry state. It’s often used to make baby formula and is a terrific source of protein.

Condensed milk? Usually sold as sweetened condensed milk, this thick, sweet canned milk is essentially cow’s milk that’s had its water removed and sugar added to it. As such, it’s high in PointsPlus™ values.

Cream of Broccoli Soup




PointsPlus™ Value: 3
Servings: 4
Preparation Time: 14 min
Cooking Time: 20 min
Level of Difficulty: Easy


Evaporated skim milk is a healthy way to add creaminess to soup instead of using cream.

1 medium onion(s), chopped
1 clove(s) (medium) garlic clove(s), minced
2 pound(s) broccoli, tough ends removed, stems and florets chopped
4 cup(s) fat-free chicken broth, or vegetable broth
1 cup(s) fat-free evaporated milk
1/2 tsp hot pepper sauce, or to taste
1/4 tsp table salt, or to taste
1/4 tsp black pepper, or to taste

Instructions
Combine onion and garlic in a 2-quart saucepan with 1/4 cup of water. Simmer until onion is soft, about 10 minutes; spoon vegetables into a large pot.


Add broccoli and broth to pot; bring to a boil over high heat. Once soup boils, reduce heat and simmer until broccoli is soft but still green, about 8 minutes. Do not cover pot while broccoli is cooking or it will turn gray.


Remove soup from heat; puree until smooth in batches in a blender (be careful not to splatter hot liquid) or puree in pot using an immersion blender. Add evaporated milk and hot pepper sauce to soup; season to taste with salt and pepper. Yields about 1 3/4 cups per serving.
Notes
Fresh chives brighten the flavor of cream soups. Sprinkle 1 teaspoon of minced chives over each serving. Or, if available, garnish each bowl with 1 chive blossom.

~~~~keep the motivation

WEIGHT LOSS MOTIVATION



Motivation is one of the most important factors which determines how successful we are at what we do. It is the driving force that gives us the will to accomplish tasks and eventually succeed at reaching an ultimate goal. Motivation levels can vary each day depending on how we feel, or how we view certain experiences. For anyone to succeed at slimming motivation will be the most important part to work at, it will provide us with the determination to get up and exercise even if we don't feel up to it. Motivation also drives us to stick to the low fat selections and recipes required to keep our progress moving.

The strength of your motivation will determine how successful you are in your weight loss efforts as the more you progress and lose weight the more difficult it will be to lose more as the body is pushed past its natural set points.


DEVELOPING WEIGHT LOSS MOTIVATION


Most dieters will have some degree of motivation as they have already decided to take action. The problem for many is keeping the levels high enough to prevent any relapse.

Work through some of the following ideas and see if these can increase your desire for success!

LEARN TO ACCEPT SELF:


The most common reason people lose interest in exercise / dieting is due to unrealistic goals. Some see the images in the media or television and this coveys the message of how we are supposed to look, adverts enforce these images with false promises like "you too can have a body like this!", and we believe it! When the desired goals aren't reached we're made to believe we have failed.

We need to put these images into prospective and realise that most of the population just do not have the genetic predisposition to look like the models in the magazines, plus most images are now adjusted by computers to look better than they actually are.

Learn to love yourself for who you are, not who you wish to be. Acknowledge that you need to improve your health or weight, but believe that you will do what you can to be the best you can possibly be. The constant pressure and stress of trying to turn yourself into someone you physically cannot be will stop, and it'll be an enormous weight off the shoulders, you'll be surprised at how good it will make you feel and how this can help drive your motivation to make realistic improvements. When we understand and appreciate our bodies, we are able to work with them, not against them!



Au Gratin Potatoes

PointsPlus™ Value: 4
Servings: 8
Cooking Time: 90 min


A cheesy potato dish is the perfect crowd pleaser—rich enough for your spouse and kids, yet light enough to keep your waistline slim.


1 spray(s) cooking spray
1 Tbsp butter
1 medium onion(s), thinly sliced
2 Tbsp all-purpose flour
2 cup(s) fat-free skim milk
2 pound(s) uncooked potatoes, thinly sliced
1 cup(s) low-fat shredded cheddar cheese
1 tsp table salt
1/4 tsp black pepper

Instructions
Preheat oven to 375°F. Coat a 2-quart covered baking dish with cooking spray.


Melt butter in a large pot over medium heat. Add onion and cook, stirring occasionally, until onion begins to brown, about 5 minutes. Stir in flour; add milk slowly, stirring. Add potatoes and stir to mix. Bring to a boil. Stir in 3/4 cup of cheese, salt and pepper.


Pour mixture into prepared baking dish and level out surface. Bake for 1 hour, uncovered. Cover and bake until potatoes are fork-tender, about 20 minutes more.


Change oven temperature to broil. Sprinkle remaining cheese over potatoes. Broil 6 inches from the heating element until the cheese is golden brown, about 1 to 2 minutes. Allow to cool for 5 minutes before slicing into 8 pieces.