Baked Chicken Parmesan 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g 4 (8 oz) chicken breast halves, sliced in half 3/4 cup seasoned breadcrumbs (I used 4C whole wheat) 1/4 cup grated Parmesan cheese 2 tbsp butter, melted 3 /4 cup reduced fat mozzarella cheese (I used Sargento) 1 cup marinara cooking spray Preheat oven to 450°. Spray a large baking sheet lightly with spray. Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken. Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted.
one decision, one pound, one day at a time. I want my blog to be a place where my friends, family, and individuals I don't even know can find inspiration to lead a healthy lifestyle. I feel lucky to learn so much everyday from the people who surround me that I want to share their and my thoughts and stories about improving your life through health, fitness, and happiness, no matter how you may define those terms. Inspire others or inspire yourself, either way, we all benefit.
Thursday, March 31, 2011
Make a decision...no matter how small..........
.........make a decision to do something for you. Something towards what you want. Lets face it, we are forced to make decisions every single day. We are faced with decisions as simple as what we want to wear clothing wise or what we are going to eat daily. I tell myself daily.......I'm going to be happy. I'm going to be happy. I'm going to be happy." Setting a goal and reaching it, no matter how unimportant it may be to the rest of the world. "We are really advocates of just getting as happy as you can be - which takes care of everything. Even if you don't have reason to be happy - make it up. Fantasize it. Make a decision that you're going to be happy one way or another - no matter what. What decision will you make????? Just make it...& run with it! Any little thing is an improvement! Little steps become big accomplishments! Here's an Italian classic made lighter. Baking the cutlet as opposed to frying really lightens this dish up while remaining moist and full of flavor. Serve this with a big salad for a complete dinner. 
Baked Chicken Parmesan 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g 4 (8 oz) chicken breast halves, sliced in half 3/4 cup seasoned breadcrumbs (I used 4C whole wheat) 1/4 cup grated Parmesan cheese 2 tbsp butter, melted 3 /4 cup reduced fat mozzarella cheese (I used Sargento) 1 cup marinara cooking spray Preheat oven to 450°. Spray a large baking sheet lightly with spray. Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken. Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted.
Baked Chicken Parmesan 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g 4 (8 oz) chicken breast halves, sliced in half 3/4 cup seasoned breadcrumbs (I used 4C whole wheat) 1/4 cup grated Parmesan cheese 2 tbsp butter, melted 3 /4 cup reduced fat mozzarella cheese (I used Sargento) 1 cup marinara cooking spray Preheat oven to 450°. Spray a large baking sheet lightly with spray. Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken. Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted.
Wednesday, March 30, 2011
I believe in you..........
Do you believe in you. You need to be your best support system!
Be your own coach~ Weight loss coaching will help you gain control of your life and help you achieve your weight loss goals…..
Positive talk leads to positive attitude & positive results! I am so glad that you are ready to lose weight and get healthier. I believe that everyone is able to achieve their weight loss goals. More important I believe that you can have fun and actually enjoy the process. Even though it may be difficult, it is worth it. You Can Do Anything ~You Believe You Can Just start somewhere.
Resolve to do something. You might even write out what you want to accomplish. Then explore what you need to do to reach you goal, and start doing it, step by step. It's the same as if you were planning a trip: you get a map, make your preparations, and then start traveling the right road. Don't get "bound up" in any problems that stand in your way. Do something every day to resolve them.
Trust your instincts. Do one thing at a time. Remember... if you sow seeds of fear, doubt, panic, and procrastination, it will most likely work against you. If you keep doing the same things you're doing now, you will keep ending up in similar places to where you are now. Once you start making progress towards your goal, you will be magically propelled towards eventual reward. Just keep listening and taking direction from inside you.
Be patient; your dreams will not come true overnight. But start now, and go with love and courage and confidence. Don't be afraid. You can do anything you believe you can. And don't forget to keep an open mind and heart to check yourself along the way. You can do it! Go for it, and good luck.
Mini Brownie Candy Bars
PointsPlus™ Value: 3
Servings: 16
Cooking Time: 30 min
These delectable morsels are the perfect after-dinner party treat. Freeze leftovers individually for easy portion control — if there are any!
Ingredients
1 1/4 cup(s) all-purpose flour
1 1/4 cup(s) unpacked brown sugar, firmly packed
1 tsp baking powder
1/3 cup(s) unsweetened applesauce
2 Tbsp water
2 tsp vanilla extract
4 large egg white(s)
1/3 cup(s) milk chocolate chips
Instructions ~Preheat oven to 350°F. Coat a 9-inch baking pan with cooking spray. Combine flour, brown sugar and baking powder in a large bowl; mix well. Add applesauce, water, vanilla extract and egg whites; blend well. Spoon batter into pan and smooth top; sprinkle with chocolate chips. Bake until toothpick inserted in center comes out clean, about 30 minutes. Cool completely before cutting into 16 pieces.
Tuesday, March 29, 2011
treat yourself.....
Sometimes I think we forget to treat ourselves every now and then. As I have written before, this is a "live it" not a "diet". Come on people, we have those extra points a week ....use them , maybe not all the time but treat yourself. I WOULD BE LOST WITHOUT THEM!!! We need to keep a little thrill every once in a while. I try to show you recipes that sometimes seem like you are being Naughty......& you are not! These are options like finding tasty treats to replace your old favorites. If you enjoy cooking or baking, substituting low-fat, low-carb or sugar-free ingredients can save on calories, fat, carbs and anything else you are trying to avoid. Portion control is one of the key factors in long term weight loss, this means learning to eat your favorites in small portions or sparingly. Treating yourself does not mean gorging on fried foods, ice cream, chocolate and anything else you can dream of. It means enjoying some of your favorite foods without guilt, enjoying smaller portions of things you crave. In a way, it is awarding yourself for all the hard work you have put in this week either by exercising or eating healthy. Dieting doesn’t have to be about restricting yourself, but about making changes and finding a healthier lifestyle. 
Strawberry Squares Servings: 24 • Size: 1 2-inch square • Old Points: 3 pts • Points+: 4 pts Calories: 138.2 • Fat: 4.7g • Protein: 2.1 g • Carb: 21.7 g • Fiber: 0.1 g 1/2 cup unsalted butter, softened 1 1/2 cups granulated sugar 4 large eggs, at room temperature 1 tsp. pure vanilla extract 2 cups all-purpose flour 1/2 cup canned strawberry pie filling confectioner's sugar for dusting baking spray Preheat oven to 350°. Spray Baking Pam in a 13 x 9- inch baking pan. In a large bowl, on the medium speed of an electric mixer, cream the butter with the granulated sugar until smooth, about 2 minutes. Add eggs, one at a time, beating well after each addition. Add the vanilla. Add the flour and mix thoroughly. Spread the dough evenly in the prepared pan. With a small, sharp knife (or toothpick), score into twenty-four 2-inch squares. Place a teaspoon of pie filling in the center of each scored square. Bake for 30 - 35 minutes, or until a cake tester inserted in the center of the pan comes out clean. Cool to room temperature, then sprinkle with confectioner's sugar before cutting and serving.
Strawberry Squares Servings: 24 • Size: 1 2-inch square • Old Points: 3 pts • Points+: 4 pts Calories: 138.2 • Fat: 4.7g • Protein: 2.1 g • Carb: 21.7 g • Fiber: 0.1 g 1/2 cup unsalted butter, softened 1 1/2 cups granulated sugar 4 large eggs, at room temperature 1 tsp. pure vanilla extract 2 cups all-purpose flour 1/2 cup canned strawberry pie filling confectioner's sugar for dusting baking spray Preheat oven to 350°. Spray Baking Pam in a 13 x 9- inch baking pan. In a large bowl, on the medium speed of an electric mixer, cream the butter with the granulated sugar until smooth, about 2 minutes. Add eggs, one at a time, beating well after each addition. Add the vanilla. Add the flour and mix thoroughly. Spread the dough evenly in the prepared pan. With a small, sharp knife (or toothpick), score into twenty-four 2-inch squares. Place a teaspoon of pie filling in the center of each scored square. Bake for 30 - 35 minutes, or until a cake tester inserted in the center of the pan comes out clean. Cool to room temperature, then sprinkle with confectioner's sugar before cutting and serving.
Friday, March 25, 2011
Temptation may ring your doorbell this weekend......
...........just don't ask it to stay for dinner.
It's easy to come up with a great diet plan and lots of incentive when you first start dieting but after a while you start looking for comfort foods again. Sometimes it's just a matter of getting in the right mindset and other times you need to take that temptation away.
Motivate yourself! The reason you're faltering is probably because you're losing sight now of your goal. You should keep a constant reminder of what you're trying to achieve either by a picture of what you want to look like or just the thought of being healthy for your kids. Re-motivate yourself by looking at what you're trying to achieve. Sometimes just reminding yourself does the job.
Don't have tempting sweets around!
Get rid of temptation. Don't keep sugary sweets or calorie loaded snacks around the house or at the office. That way you're less likely to think about the food if you don't see it. This goes for magazines, cookbooks, and even tv. Try stowing away those dessert cookbooks in the attic and don't pick up cooking magazines with tempting food on the cover. Also, whatever you do, don't watch the cooking channel on TV! While it may seem like a replacement to eating the food, it will actually just make you crave it more. Instead watch some thriller or something to get your mind off of your temptations.
Reward yourself in other ways. There are many other ways to indulge yourself than just by eating. If you're a bookworm, buy yourself a new book and dig into that. If you're a shopaholic, try hitting the mall and enjoying yourself there. If you just enjoy a walk in the park, do that. Anything that provides you pleasure and not pounds, can replace food with comfort.
Cheat...sometimes. Don't be so set on your diet that you never veer off course. If you are too strict when you finally do break down and succumb to that temptation you're likely to binge eat. You'll feel so deprived of comfort food and won't know when you'll get it again, that you binge. Instead, just allow yourself small rewards often. When you do reward yourself, you can take just a little bit and satisfy yourself with knowing that you'll do it again soon.
Have a pair of skinny jeans. Or your equivalent. If you're desperately trying to get back down to that size 4 dress, keep that as a constant reminder. Periodically check your progress and you'll be pleased as it gets easier and easier for you to fit in that you won't even want to cave in to that temptation.
Chewy, moist oatmeal cookies loaded with chocolate chips, in a reduced fat cookie? These cookies are fabulous and they are loaded with chocolate chips in every bite!
Don't you hate when you make a low fat cookie recipe, only to be disappointed? These will become a favorite in your home, give them a try and tell me know you think. Try them first as is, then have fun coming up with variations.
I came across this recipe on Baking Bites and this will now be a regular in my cookie jar! I'm so excited to make them again with different ingredients, like raisins or walnuts!
As noted on Baking Bits, it's crucial not to over-bake these if you want them chewy. The applesauce makes them moist and if overcooked they will become dry so if you're not sure if your oven runs hot it's probably best to take them out a minute earlier.
I made the serving size 2 cookies, because I can bet you won't eat just one!
Low Fat Chewy Chocolate Chip Oatmeal Cookies
Servings: 15 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 190 • Fat: 6.3 g • Protein: 2.6 g • Carb: 34.2 g • Fiber: 2.0 g • Sugar: 19.3 g
1 cup all purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
2 tbsp unsalted butter, room temperature
1/2 cup sugar
1/2 cup unpacked brown sugar
1 large egg
1/4 cup unsweetened apple sauce
1/2 tsp vanilla extract
2 cups quick oats
3/4 cup dark chocolate chips
Preheat oven to 350°;
line two baking sheets with parchment paper or use a silpat.
In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon.
In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.
Add the egg, followed by the applesauce and vanilla extract.
Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chocolate chips.
Drop heaping tablespoonfuls (approx 3 tbsp each) of the dough onto prepared baking sheets, flattening each cookie slightly (I forgot to do this). Bake for about 10-12 minutes, or until cookies become light brown at the edges.
Let cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.
Store in an airtight container so you don't eat them all in one sitting!
Makes about 30 cookies roughly 3 tbsp each.
It's easy to come up with a great diet plan and lots of incentive when you first start dieting but after a while you start looking for comfort foods again. Sometimes it's just a matter of getting in the right mindset and other times you need to take that temptation away.
Motivate yourself! The reason you're faltering is probably because you're losing sight now of your goal. You should keep a constant reminder of what you're trying to achieve either by a picture of what you want to look like or just the thought of being healthy for your kids. Re-motivate yourself by looking at what you're trying to achieve. Sometimes just reminding yourself does the job.
Don't have tempting sweets around!
Get rid of temptation. Don't keep sugary sweets or calorie loaded snacks around the house or at the office. That way you're less likely to think about the food if you don't see it. This goes for magazines, cookbooks, and even tv. Try stowing away those dessert cookbooks in the attic and don't pick up cooking magazines with tempting food on the cover. Also, whatever you do, don't watch the cooking channel on TV! While it may seem like a replacement to eating the food, it will actually just make you crave it more. Instead watch some thriller or something to get your mind off of your temptations.
Reward yourself in other ways. There are many other ways to indulge yourself than just by eating. If you're a bookworm, buy yourself a new book and dig into that. If you're a shopaholic, try hitting the mall and enjoying yourself there. If you just enjoy a walk in the park, do that. Anything that provides you pleasure and not pounds, can replace food with comfort.
Cheat...sometimes. Don't be so set on your diet that you never veer off course. If you are too strict when you finally do break down and succumb to that temptation you're likely to binge eat. You'll feel so deprived of comfort food and won't know when you'll get it again, that you binge. Instead, just allow yourself small rewards often. When you do reward yourself, you can take just a little bit and satisfy yourself with knowing that you'll do it again soon.
Have a pair of skinny jeans. Or your equivalent. If you're desperately trying to get back down to that size 4 dress, keep that as a constant reminder. Periodically check your progress and you'll be pleased as it gets easier and easier for you to fit in that you won't even want to cave in to that temptation.
Chewy, moist oatmeal cookies loaded with chocolate chips, in a reduced fat cookie? These cookies are fabulous and they are loaded with chocolate chips in every bite!
Don't you hate when you make a low fat cookie recipe, only to be disappointed? These will become a favorite in your home, give them a try and tell me know you think. Try them first as is, then have fun coming up with variations.
I came across this recipe on Baking Bites and this will now be a regular in my cookie jar! I'm so excited to make them again with different ingredients, like raisins or walnuts!
As noted on Baking Bits, it's crucial not to over-bake these if you want them chewy. The applesauce makes them moist and if overcooked they will become dry so if you're not sure if your oven runs hot it's probably best to take them out a minute earlier.
I made the serving size 2 cookies, because I can bet you won't eat just one!
Low Fat Chewy Chocolate Chip Oatmeal Cookies
Servings: 15 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 190 • Fat: 6.3 g • Protein: 2.6 g • Carb: 34.2 g • Fiber: 2.0 g • Sugar: 19.3 g
1 cup all purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
2 tbsp unsalted butter, room temperature
1/2 cup sugar
1/2 cup unpacked brown sugar
1 large egg
1/4 cup unsweetened apple sauce
1/2 tsp vanilla extract
2 cups quick oats
3/4 cup dark chocolate chips
Preheat oven to 350°;
line two baking sheets with parchment paper or use a silpat.
In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon.
In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.
Add the egg, followed by the applesauce and vanilla extract.
Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chocolate chips.
Drop heaping tablespoonfuls (approx 3 tbsp each) of the dough onto prepared baking sheets, flattening each cookie slightly (I forgot to do this). Bake for about 10-12 minutes, or until cookies become light brown at the edges.
Let cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.
Store in an airtight container so you don't eat them all in one sitting!
Makes about 30 cookies roughly 3 tbsp each.
Wednesday, March 23, 2011
At Weight Watchers, there is no such thing as failures, only feedback!
“There is no such thing as failure there is only feedback”
I really believe this to be true! I really think this is a great motto to live by.Few people know this about me, but I’ve actually failed more times at more things than most people could ever imagine. In part I believe that it’s not my successes which have gotten me to where I am today, it’s been my failures.
I have spent a lot of time analyzing why?.... why did certain things turn out this or that way? And as of late I’m interested in what is the most effective and lasting means of change helping people to ultimately become their best self, which will improve every aspect of their life; including leading a full life of health and happiness.
I still have set backs. I still ask why?, but now I know there is a reason for this. No failure, because I am still trying! I have learned that sometimes your body is speaking to you the only way it knows how. It will just shut down. My numbers are great, I feel good, I look good, I guess.... I think I am over training. My body is telling me......lets take it easy, so I am trying this approach. It is hard for me. I am used to working out daily, vigorously. I will post later more of what is happening with my health.........
This experience was a learning lesson and a reminder that the only true failure is quitting on one’s self. If you are not happy with how you feel or how you look you may want to consider that what you are doing is not working….and it may be time to do something different.
Lemon Cranberry Scones
Servings: 10 • Serving Size: 1 scone • Points: 4 pts • Points+: 5 pts
Calories: 192.5 • Fat: 4.7 g • Protein: 4.3 g • Carb: 33.9 g • Fiber: 2.1 g
2 tbsp sugar
2 tbsp fresh lemon juice, divided
1/2 cup low fat buttermilk
1/4 cup sugar
1 tbsp lemon zest
2 tsp vanilla extract
1 large egg
2 cups Ultra grain flour (or 1 cup white, 1 cup whole wheat)
1 tbsp baking powder
1/2 tsp salt
3 tbsp chilled butter (must be cold) cut into small pieces
3/4 cup dried sweet cranberries or cherries
Position rack in top third of oven; Preheat oven to 375°. Line baking sheet with parchment paper. Make glaze by combining 2 tbsp sugar and 1 tbsp lemon juice.
Combine buttermilk, remaining lemon juice, sugar, lemon zest, vanilla, and egg in a medium bowl, stirring with a whisk.
Combine flour, baking powder, salt, in a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender, or you could use 2 knives, until the mixture resembles coarse meal. Gently fold in cranberries or cherries. Add buttermilk mixture, stirring just until moist. (dough will be sticky)
Place dough onto a floured surface and knead lightly four times with floured hands. Form dough into an 8-inch circle onto baking sheet, about 3/4" thick. Using a knife, cut dough into 10 wedges (do not cut all the way through). Brush lemon glaze over dough. Bake until golden, about 18-20 minutes, or until a tester comes out clean. Serve warm or room temperature.
If you leave out the dried fruit, the scones are 4 points plus each.
I really believe this to be true! I really think this is a great motto to live by.Few people know this about me, but I’ve actually failed more times at more things than most people could ever imagine. In part I believe that it’s not my successes which have gotten me to where I am today, it’s been my failures.
I have spent a lot of time analyzing why?.... why did certain things turn out this or that way? And as of late I’m interested in what is the most effective and lasting means of change helping people to ultimately become their best self, which will improve every aspect of their life; including leading a full life of health and happiness.
I still have set backs. I still ask why?, but now I know there is a reason for this. No failure, because I am still trying! I have learned that sometimes your body is speaking to you the only way it knows how. It will just shut down. My numbers are great, I feel good, I look good, I guess.... I think I am over training. My body is telling me......lets take it easy, so I am trying this approach. It is hard for me. I am used to working out daily, vigorously. I will post later more of what is happening with my health.........
This experience was a learning lesson and a reminder that the only true failure is quitting on one’s self. If you are not happy with how you feel or how you look you may want to consider that what you are doing is not working….and it may be time to do something different.
Lemon Cranberry Scones
Servings: 10 • Serving Size: 1 scone • Points: 4 pts • Points+: 5 pts
Calories: 192.5 • Fat: 4.7 g • Protein: 4.3 g • Carb: 33.9 g • Fiber: 2.1 g
2 tbsp sugar
2 tbsp fresh lemon juice, divided
1/2 cup low fat buttermilk
1/4 cup sugar
1 tbsp lemon zest
2 tsp vanilla extract
1 large egg
2 cups Ultra grain flour (or 1 cup white, 1 cup whole wheat)
1 tbsp baking powder
1/2 tsp salt
3 tbsp chilled butter (must be cold) cut into small pieces
3/4 cup dried sweet cranberries or cherries
Position rack in top third of oven; Preheat oven to 375°. Line baking sheet with parchment paper. Make glaze by combining 2 tbsp sugar and 1 tbsp lemon juice.
Combine buttermilk, remaining lemon juice, sugar, lemon zest, vanilla, and egg in a medium bowl, stirring with a whisk.
Combine flour, baking powder, salt, in a large bowl, stirring with a whisk. Cut in chilled butter with a pastry blender, or you could use 2 knives, until the mixture resembles coarse meal. Gently fold in cranberries or cherries. Add buttermilk mixture, stirring just until moist. (dough will be sticky)
Place dough onto a floured surface and knead lightly four times with floured hands. Form dough into an 8-inch circle onto baking sheet, about 3/4" thick. Using a knife, cut dough into 10 wedges (do not cut all the way through). Brush lemon glaze over dough. Bake until golden, about 18-20 minutes, or until a tester comes out clean. Serve warm or room temperature.
If you leave out the dried fruit, the scones are 4 points plus each.
Thursday, March 17, 2011
What are your successes since joining Weight Watchers
What are you successes? We all have them. You may not think you deserve to tell....well, I am here to tell you "you DO"
These are just a few of mine!
*My life has changed in so many ways. I am healthier physically , mentally & emotionally.
*My self esteem was so low. This was from years of being told (many years ago)I was not worth...well anything.~I also would & have beat myself up for years about numerous things. I am terrible to myself.
* I have been told I have been the inspiration to a few to start their own quest on a healthier lifestyle change. I feel I have now found my real life passion!
* I have weighed in almost every week since I started this journey. I don't have to as a life timer, but it is accountability for me. I have missed 2 meetings in 3 years!
* I have done 5 ~5 k's for charity!
* At around 14 months I lost 145 (never to be found) lbs.
* I have lost over 60" total!
* I am healthier, more energetic, ready to live my life.
* went from a 26~28 size to a 10
Blueberry Peach Crisp
Servings: 8 • Serving Size: 1/8th • Calories: 219 • Points: 4.5 pts
Filling:
1 cup sliced yellow peaches (about 5) peeled
1 cup blueberries (about 6 oz)
1/2 lemon, zested and juiced
2 tsp cornstarch
1/4 cup Agave nectar
Topping:
1 cup Quaker oats
1/2 cup whole wheat flour
1/2 cup light brown sugar, not packed
3/4 tsp cinnamon
1/4 cup (half stick) butter, melted
Heat oven to 375 degrees. Combine peaches, blackberries, agave nectar, lemon juice and zest in large bowl. Sprinkle with cornstarch. Toss until fruit is coated. Place fruit in an ungreased pie dish.
Mix remaining ingredients. Sprinkle over fruit. Bake about 40 minutes or until topping is golden
brown and fruit is tender.
Serve with a scoop of low fat ice cream or fat free frozen yogurt. Enjoy!!
These are just a few of mine!
*My life has changed in so many ways. I am healthier physically , mentally & emotionally.
*My self esteem was so low. This was from years of being told (many years ago)I was not worth...well anything.~I also would & have beat myself up for years about numerous things. I am terrible to myself.
* I have been told I have been the inspiration to a few to start their own quest on a healthier lifestyle change. I feel I have now found my real life passion!
* I have weighed in almost every week since I started this journey. I don't have to as a life timer, but it is accountability for me. I have missed 2 meetings in 3 years!
* I have done 5 ~5 k's for charity!
* At around 14 months I lost 145 (never to be found) lbs.
* I have lost over 60" total!
* I am healthier, more energetic, ready to live my life.
* went from a 26~28 size to a 10
Blueberry Peach Crisp
Servings: 8 • Serving Size: 1/8th • Calories: 219 • Points: 4.5 pts
Filling:
1 cup sliced yellow peaches (about 5) peeled
1 cup blueberries (about 6 oz)
1/2 lemon, zested and juiced
2 tsp cornstarch
1/4 cup Agave nectar
Topping:
1 cup Quaker oats
1/2 cup whole wheat flour
1/2 cup light brown sugar, not packed
3/4 tsp cinnamon
1/4 cup (half stick) butter, melted
Heat oven to 375 degrees. Combine peaches, blackberries, agave nectar, lemon juice and zest in large bowl. Sprinkle with cornstarch. Toss until fruit is coated. Place fruit in an ungreased pie dish.
Mix remaining ingredients. Sprinkle over fruit. Bake about 40 minutes or until topping is golden
brown and fruit is tender.
Serve with a scoop of low fat ice cream or fat free frozen yogurt. Enjoy!!
Wednesday, March 16, 2011
The road to success is always under construction
Can you imagine always traveling on a smooth, straight road with nothing to hold or keep your interest? Same in life. It is sort of like a treadmill. Do you want to get your activity from a machine (nothing wrong with that) or mix it up by hiking, biking or playing a sport? I remember the first time I got on a bike after years of not being able to do that! It was awesome. Nothing like the feeling of wind blowing through your hair as you peddle.
Life is about learning and growing and I feel it never stops. Construction is building and building is good especially when it comes to our lives! Instead of running away from these opportunities, we need to travel with them! See construction as not something to avoid, detour from or ignore; rather see it as a sign that we are figuring out life!
Sometimes we need to embrace the fact that life has bumps, curves, ups and downs; and doing so we stop fighting the construction because we are viewing it differently. It always goes back to perspective. Change how we think and we change how we live. Change how we define success and we might discover that we are already living a life of success. You see, success is more than a measure of material things. It is actually an evolving idea of life that is always under construction.
I have had some , what I call detours. You know.......the little things to take you off your "beaten path." The so-called detour turned out to be key to my personal growth and development. I took a bad situation and made it the best I could and was successful. Good lesson that I have turned to many times when the construction zone of living has seemed difficult and/or unfair.
Low Fat Baked Onion Rings
Servings: 2 • Serving Size: 1/2 • Old Points: 1 pt • Points+: 2 pt
Calories: 74.7 • Fat: 0.6 g • Carb: 14.7 g • Fiber: 1.6 g • Sugar: 1.7 g • Protein: 2.9 g
1 medium onion, sliced into 1/4 inch rings
2 1/4 cups low fat buttermilk
1/2 cup bread crumbs
1/4 cup Italian seasoned whole wheat bread crumbs
1/4 cup crushed corn flake crumbs
salt to taste
olive oil baking spray Place slices of onion in a shallow dish. Pour the buttermilk over the top and let them soak for about 1 - 2 hours, refrigerated.
Preheat oven to 450 degrees. Line baking sheet with parchment paper or foil.Combine bread crumbs and corn flakes in a large dish, season with salt.
Dip each soaked onion ring into the crumb mixture; coat well. Place rings onto two cookie sheets. Lightly spray with oil. Bake about 12 minutes or until golden brown. Serve immediately
Life is about learning and growing and I feel it never stops. Construction is building and building is good especially when it comes to our lives! Instead of running away from these opportunities, we need to travel with them! See construction as not something to avoid, detour from or ignore; rather see it as a sign that we are figuring out life!
Sometimes we need to embrace the fact that life has bumps, curves, ups and downs; and doing so we stop fighting the construction because we are viewing it differently. It always goes back to perspective. Change how we think and we change how we live. Change how we define success and we might discover that we are already living a life of success. You see, success is more than a measure of material things. It is actually an evolving idea of life that is always under construction.
I have had some , what I call detours. You know.......the little things to take you off your "beaten path." The so-called detour turned out to be key to my personal growth and development. I took a bad situation and made it the best I could and was successful. Good lesson that I have turned to many times when the construction zone of living has seemed difficult and/or unfair.
Low Fat Baked Onion Rings
Servings: 2 • Serving Size: 1/2 • Old Points: 1 pt • Points+: 2 pt
Calories: 74.7 • Fat: 0.6 g • Carb: 14.7 g • Fiber: 1.6 g • Sugar: 1.7 g • Protein: 2.9 g
1 medium onion, sliced into 1/4 inch rings
2 1/4 cups low fat buttermilk
1/2 cup bread crumbs
1/4 cup Italian seasoned whole wheat bread crumbs
1/4 cup crushed corn flake crumbs
salt to taste
olive oil baking spray Place slices of onion in a shallow dish. Pour the buttermilk over the top and let them soak for about 1 - 2 hours, refrigerated.
Preheat oven to 450 degrees. Line baking sheet with parchment paper or foil.Combine bread crumbs and corn flakes in a large dish, season with salt.
Dip each soaked onion ring into the crumb mixture; coat well. Place rings onto two cookie sheets. Lightly spray with oil. Bake about 12 minutes or until golden brown. Serve immediately
Friday, March 11, 2011
no success is too small
~No success is too small or insignificant to acknowledge.~
Celebrate every success. No success is too small to celebrate and especially when it comes to weight management. If you skipped a doughnut at the morning staff meeting, celebrate! If you turned down the bread at dinner, celebrate! If you walked for 15 minutes today, celebrate! Recognize your accomplishments and acknowledge them to yourself. Your subconscious mind will begin to get the message more clearly!
Reward yourself. When you reach significant milestones along your journey, reward yourself with something special. Losing weight is a big accomplishment in your life and you deserve rewards. A pedicure, a new outfit, a movie, or some new shoes are great rewards. Maybe you want to reward yourself with a night out without the kids. Whatever makes you feel special should be your reward! Just don’t use food as a reward or you’ll be back where you started. My favorite is a long bubble bath. It doesn't have to cost. Just do something for you! YOU DESERVE IT!
Change for life and change for good. When you make lifestyle changes, you are changing for life and for good. It’s not a plan that has a beginning and an end. It’s a plan that has a beginning with a lifelong goal of healthy eating and an active daily routine. It’s about taking care of yourself because YOU deserve it and because you have the choice to live the best life possible.
Black and White Chocolate Chip Clouds
Servings: 30 • Serving Size: 1 cookie • Old Points: 1 pt • Points+: 1 pt
Calories: 55.6 • Fat: 2.1 g • Carb: 8.2 g • Fiber: 0.8 g • Sugar: 7.9 g • Protein: 1.0 g
3 large egg whites (room temperature)
1/8 tsp cream of tartar
1/2 cup sugar
1 tsp vanilla extract
1/2 cup white chocolate chips
1/2 cup dark chocolate chips
Heat oven to 300°F. Cover cookie sheet with nonstick silicone pad or parchment paper.
Using a mixer, beat the egg whites and cream of tartar together in large bowl at high speed until soft peaks form. Gradually add sugar a little at a time, then vanilla, beating well after each addition until you get stiff peaks, the sugar is dissolved and the mixture is glossy
Celebrate every success. No success is too small to celebrate and especially when it comes to weight management. If you skipped a doughnut at the morning staff meeting, celebrate! If you turned down the bread at dinner, celebrate! If you walked for 15 minutes today, celebrate! Recognize your accomplishments and acknowledge them to yourself. Your subconscious mind will begin to get the message more clearly!
Reward yourself. When you reach significant milestones along your journey, reward yourself with something special. Losing weight is a big accomplishment in your life and you deserve rewards. A pedicure, a new outfit, a movie, or some new shoes are great rewards. Maybe you want to reward yourself with a night out without the kids. Whatever makes you feel special should be your reward! Just don’t use food as a reward or you’ll be back where you started. My favorite is a long bubble bath. It doesn't have to cost. Just do something for you! YOU DESERVE IT!
Change for life and change for good. When you make lifestyle changes, you are changing for life and for good. It’s not a plan that has a beginning and an end. It’s a plan that has a beginning with a lifelong goal of healthy eating and an active daily routine. It’s about taking care of yourself because YOU deserve it and because you have the choice to live the best life possible.
Black and White Chocolate Chip Clouds
Servings: 30 • Serving Size: 1 cookie • Old Points: 1 pt • Points+: 1 pt
Calories: 55.6 • Fat: 2.1 g • Carb: 8.2 g • Fiber: 0.8 g • Sugar: 7.9 g • Protein: 1.0 g
3 large egg whites (room temperature)
1/8 tsp cream of tartar
1/2 cup sugar
1 tsp vanilla extract
1/2 cup white chocolate chips
1/2 cup dark chocolate chips
Heat oven to 300°F. Cover cookie sheet with nonstick silicone pad or parchment paper.
Using a mixer, beat the egg whites and cream of tartar together in large bowl at high speed until soft peaks form. Gradually add sugar a little at a time, then vanilla, beating well after each addition until you get stiff peaks, the sugar is dissolved and the mixture is glossy
Fold in chocolate chips. Drop mixture by tablespoons onto cookie sheet.
Bake 35 to 45 minutes or just until dry. Cool slightly; remove from cookie sheet. Cool completely on wire rack. Store covered, at room temperature. Makes about 30 cookies
Wednesday, March 9, 2011
Focus......
Focus on eating deep green leafy vegetables. The darker the green the better!
What are Green Leafy Vegetables?
A number of vegetables fit into this category, from salad greens to broccoli. In common, the dark leafy greens share an assortment of nutrients - vitamins A, C, E, and K, folate, iron, and calcium. They are also a great source of fiber, and a good source of omega-3 fatty acids. Types of leafy green vegetables include watercress, arugula, dandelion greens, kale, spinach, collard greens, mustard greens, broccoli raab, bok choy, and swiss chard. Eaten on a regular basis, they have proven time and time again to have a dramatic impact on health.
1. Anti-Aging
Many of the nutrients in dark leafy greens help to slow the aging process or prevent age-related illness. Combined with other B-complex vitamins, foliate helps to regulate mental function, and is linked with preventing Alzheimer's disease. Vitamin K, which is necessary for the bones to retain calcium, can be the missing link in cases of brittle bones and osteoporosis. Macular degeneration can be avoided by eating dark leafy greens because of their high vitamin A content, especially lutein.
Probably the most critical anti-aging aspect of the leafy greens is vitamin E. This potent antioxidant has been linked to slowing the aging process by several research groups. One study by the National Institute of Aging found vitamin E to decrease the overall cause of mortality by twenty-seven percent.
2. Cancer Preventing
Dark green leafy vegetables are one of the best cancer-preventing foods because of their high level of antioxidants. They are good sources of the primary water-soluble, and fat-soluble antioxidants - vitamin C and E; but, they also rich in the carotenoids - beta-carotene, lutein, and zeaxanthin. Their high fiber content as well, helps the body eliminate toxins and possible carcinogens, and the phytochemical quercetin has anticancer and antioxidant properties. Eating leafy green vegetables three or more times a week has proven to significantly reduce the risk of stomach cancer; eating them once a day reduces your chances of getting lung cancer by half, and including them on a regular basis, prevents breast and colon cancer.
3. Skin Care
Beautiful, healthy skin is supported by eating different types of leafy green vegetables. Vitamin A minimizes the production of sebum, helping to limit acne. This nutrient also strengthens the skin's protective tissue and helps to flush out toxins. Vitamin E also protects skin cells from free radical damage.
4. Heart Health
Researchers at the Harvard Public School of Public Health concluded that eating dark leafy greens every day will reduce one's risk of coronary heart disease by twenty-three percent. This is for a number of reasons. Folate helps to reduce the amount of homocyteine in the body, an amino acid which in high levels is linked to heart disease and stroke. The antioxidants in leafy greens help to prevent free radicals from lining artery walls, and the fiber content helps to remove unwanted plaque build-up.
5. Pregnancy Health
Leafy green vegetables are a perfect food to eat during pregnancy. Folate is one of the most crucial nutrients for the health of a growing fetus as it is necessary for proper development of the nervous system and normal DNA functioning at the cellular level. The nutrients in dark leafy greens, in combination with their omega-3 fatty acid content, make these vegetables almost as potent as a pre-natal vitamin supplement, and much easier for the body to absorb.
It is important to always eat greens with a fat source because many of the nutrients are fat soluble - this means salad dressing, cooking oil or butter, cheese, and nuts. Also, keep in mind, the darker the green, the healthier the vegetable because a richer color translates into a higher chlorophyll content. Dark green leafy vegetables can be eaten raw or cooked; blend a variety in salads, saute in olive oil, add to soups, omelets, and casseroles. Make them a part of your daily diet, and pass on the good advice - eat your dark leafy greens.
Cheesy Zucchini Enchiladas
These cheesy meatless enchiladas are delicious, packed with fiber so they are filling and easy to make – vegetarian or not. Perfect topped with chopped cilantro, scallions or jalapeños and some low fat sour cream.
Many of you know how much I love enchiladas, I've posted several enchilada recipes in the past; chicken enchiladas, chicken and white bean enchiladas with salsa verde, and turkey and black bean enchiladas. This vegetarian recipe makes a is a wonderful addition to my enchilada collection, and I love that I can add more cheese than I normally would because the filling is so light.
Cheesy Zucchini Enchiladas
Servings: 4 • Serving Size: 1 large enchilada • Old Points: 5 pts • Points+: 7 pts
Calories: 258.7 • Fat: 13.5 g • Protein: 22 g • Carb: 30.2 g • Fiber: 16.9 g
cooking spray
1 tsp olive oil
2 cloves garlic, crushed
2 medium scallions, chopped
1/4 cup cilantro, chopped
2 medium zucchinis, grated
kosher salt and fresh ground pepper
1 1/2 cups grated reduced fat mexican blend cheese (Sargento)
4 Large La Tortilla Factory Low Carb tortillas
chopped scallions (optional)
chopped cilantro (optional)
Enchilada sauce:
1 garlic cloves, minced
1 tbsp chipotle chilis in adobo sauce (optional for more heat)
1 cups tomato sauce
1/4 tsp chipotle chili powder (to taste)
1/4 tsp ground cumin
1/2 cup fat free vegetable broth
kosher salt and fresh pepper to taste
For the enchilada sauce: in a medium saucepan, spray oil and sauté garlic. Add chipotle chile, chili powder, cumin, broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.
Spray a baking dish with nonstick spray. Preheat oven to 400 degrees.
In a medium nonstick skillet, sauté garlic and scallions in olive oil over medium heat for about 3 minutes; add zucchini, salt and pepper to taste and cook about 4-5 minutes.
Thursday, March 3, 2011
Stop~............
Many of our problems come from within our own minds.
Stop jumping to conclusions. There are two common ways this habit increases people’s difficulties. First, they assume that they know what is going to happen, so they stop paying attention and act on their assumption instead. Most of what they assume is wrong. The second aspect of this habit is playing the mind-reader and assuming you know why people do what they do or what they’re thinking. Wrong again, big time. More relationships are destroyed by this particular kind of stupidity than by any other.
Avoid stereotyping or labeling people or situations. The words you use can trip you up. Negative and critical language produces the same flavor of thinking. Forcing things into pre-set categories hides their real meaning and limits your thinking to no purpose. See what’s there. Don’t label. You’ll be surprised at what you find.
Don’t take things so personally. Most people, even your friends and colleagues, aren’t talking about you, thinking about you, or concerned with you at all for 99% of the time. The majority of folk in your organization or neighborhood have probably never heard of you and don’t especially want to. The ups and downs of life, the warmth and coldness of others, aren’t personal at all. Pretending that they are will only make you more miserable than is needed.
Don’t assume your emotions are trustworthy. How you feel isn’t always a good indicator of how things are. Just because you feel it, that doesn’t make it true. Sometimes that emotion comes from nothing more profound than being tired, hungry, annoyed, or about to get a head-cold. The future won’t change because you feel bad—nor because you feel great. Feelings may be true, but they aren’t the truth.
Don’t let life get you down. Keep practicing being optimistic. If you expect bad things in your life and work, you’ll always find them. A negative mind-set is like looking at the world through distorting, grimy lenses. You spot every blemish and overlook or discount everything else. It’s amazing what isn’t there until you start to look for it. Of course, if you decide to look for signs of positive things, you’ll find those those too~!
Stop jumping to conclusions. There are two common ways this habit increases people’s difficulties. First, they assume that they know what is going to happen, so they stop paying attention and act on their assumption instead. Most of what they assume is wrong. The second aspect of this habit is playing the mind-reader and assuming you know why people do what they do or what they’re thinking. Wrong again, big time. More relationships are destroyed by this particular kind of stupidity than by any other.
Avoid stereotyping or labeling people or situations. The words you use can trip you up. Negative and critical language produces the same flavor of thinking. Forcing things into pre-set categories hides their real meaning and limits your thinking to no purpose. See what’s there. Don’t label. You’ll be surprised at what you find.
Don’t take things so personally. Most people, even your friends and colleagues, aren’t talking about you, thinking about you, or concerned with you at all for 99% of the time. The majority of folk in your organization or neighborhood have probably never heard of you and don’t especially want to. The ups and downs of life, the warmth and coldness of others, aren’t personal at all. Pretending that they are will only make you more miserable than is needed.
Don’t assume your emotions are trustworthy. How you feel isn’t always a good indicator of how things are. Just because you feel it, that doesn’t make it true. Sometimes that emotion comes from nothing more profound than being tired, hungry, annoyed, or about to get a head-cold. The future won’t change because you feel bad—nor because you feel great. Feelings may be true, but they aren’t the truth.
Don’t let life get you down. Keep practicing being optimistic. If you expect bad things in your life and work, you’ll always find them. A negative mind-set is like looking at the world through distorting, grimy lenses. You spot every blemish and overlook or discount everything else. It’s amazing what isn’t there until you start to look for it. Of course, if you decide to look for signs of positive things, you’ll find those those too~!
Don’t hang on to the past. This is my most important suggestion of all: let go and move on. Most of the anger, frustration, misery, and despair in this world come from people clinging to past hurts and problems. The more you turn them over in your mind, the worse you’ll feel and the bigger they’ll look.
Don’t try to fight misery. Let go and move on. Do that and you’ve removed just about all its power to hurt you.
Herbed-Parmesan Crisps
PointsPlus™ Value: 1
Servings: 12
Preparation Time: 10 min
Cooking Time: 6 min
Level of Difficulty: Easy
Serve with salad or crumble into soup. For variety, swap basil for chives and add fresh minced garlic. Or try crushed fennel seeds and red pepper flakes instead.
Ingredients
4 oz Parmesan cheese, such as Parmigiano-Reggiano, finely shredded (about 1 1/2 cups)
2 Tbsp chives, fresh, minced
2 Tbsp parsley, fresh, minced
1/2 tsp black pepper, freshly ground
Instructions
Preheat oven to 425ºF. Line two cookie sheets with parchment paper (or coat with cooking spray).
Place scant tablespoons of cheese on prepared pans, about 1 1/2- to 2-inches apart. Flatten out each pile of cheese into an oval shape; sprinkle with herbs and pepper. Bake until cheese crisps turn golden and resemble lace cookies, about 5 to 6 minutes. Cool on pan until set and then remove to wire rack to cook completely. Yields 2 cheese crisps per serving.
Notes
Using a high-quality Parmesan cheese has a very big impact on the flavor of this recipe.
Wednesday, March 2, 2011
Stressed?~ exercise...nmw (no matter what!) :)
Exercise can be an extremely effective stress reliever for several reasons. This topic is great for me right now. During the last month of the horrible things that have happened, I can only see a couple of days with no red X. That means I have exercised...no matter what, almost everyday! way to go me!
When life’s annoyances or frustrating situations build up, you can feel stressed or experience low-grade anger. More high-energy forms of exercise like boxing, martial arts or weight training can also provide an effective release of these negative emotions, turning these otherwise potentially unhealthy emotions into motivation for increased health and well-being.
Exercise can decrease ‘stress hormones' like cortisol, and increase endorphins, your body's ‘feel-good’ chemicals, giving your mood a natural boost. (This is the chemistry behind a ‘runner’s high’.)
Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand or get you into a zen-like state. Exercise usually involves a change of scenery as well, either taking you to a gym, a boxing ring, a park, a scenic trail, or a neighborhood sidewalk, all of which can be pleasant, low-stress places.
I have to include this possibly superficial, but significant, benefit of exercise: it helps you lose weight, tone your body, and maintain a healthy glow and a smile. You may feel a subtle but significant boost as your clothes look more flattering on, and you project an aura of increased confidence and strength. Call me shallow, but this does impact many people, and can relieve stress for those who are concerned with their appearance and worry that they don’t look as healthy as they could.
While stress can cause illness, illness can also cause stress, with the physical pain, missed activities, feelings of isolation and other costs that come with it. So improving your overall health and longevity with exercise can also save you a great deal of stress in the short run (by strengthening your immunity to colds, the flu and other minor illnesses) and the long run (by helping you stay healthier longer, and enjoy life more because of it).
Resilience To Stress:That's right, research suggests that physical activity may be linked to lower physiological reactivity toward stress. Simply put, those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress. If that's not a great reason to get more active, I don't know what is!
Skinny Baked Seasoned Fries with Garlic Aioli
Gina's Weight Watcher Recipes
Servings: 2 • Serving Size: 1 potato • Old Points: 4 pts • Points+: 5 pts
Calories: 198 • Fat: 5.3 g • Protein: 3.5 g • Carb: 36.1 g • Fiber: 4.0 g Sodium: 22.1 mg
2 medium potatoes, russet or yukon gold, washed and dried
2 tsp olive oil
1 tbsp herbs (or use a combo of dried rosemary, thyme, marjoram)
1/4 tsp oregano
1 tsp smoked paprika
1/4 tsp chili powder
1/4 tsp onion powder
1/4 tsp garlic powder
1/4 tsp fresh cracked pepper
fresh lime zest
Skinny Garlic Aioli
Servings: 2 • Serving Size: 2 tbsp • Old Points: 2 pts • Points+: 2 pts
Calories: 59.8 • Fat: 4.9 g • Protein: 1.4 g • Carb: 2.3 g • Fiber: 0 g • Sodium: 125.1 mg
2 tbsp light mayonnaise
2 tbsp fat free greek yogurt
1 clove garlic, crushed
Preheat oven to 400°. Line baking sheet with foil for easy clean-up. Lightly coat with cooking spray.
Cut each potato lengthwise into 1/4 inch slices; cut each slice into 1/4 inch fries.
In a large bowl, combine cut potatoes and oil; toss well. Add rosemary, thyme, garlic and seasoning. Toss to coat.
Place in a single layer on a lightly greased baking sheet. Bake uncovered for about 25 minutes or until tender crisp, turning once half way through. Remove from oven serve with garlic aioli.
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