want more?????..........a few thoughts for you!

Permanent weight loss begins with the acknowledgment that you want more out of life. You must decide that you are deserving of more happiness, more joy, and more peace. You want to return to the aliveness that you were born with.

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To put food and weight behind you, you will need to choose life. Choosing life means showing up with your full presence in the world. Permanent weight loss is the work of opening your heart to all that is good in you and in the world. It means living a life of gratitude. When you feel better, you eat better.

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Most of us live lives of someday. Someday I'll___________. A someday life is an imaginary life. There is only now.

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The secret to permanent weight loss and ending emotional eating is to lead a joy filled, authentic and mindful life. This is the only way to find the peace you are looking for.

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Are your excuses holding you back from losing weight? Start to recognize the fear behind your excuses. Your excuses are a way of protecting yourself from life. Food and weight will not protect you from the pain of life.

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Weight is often a hiding place. Losing weight for good means to stop distracting yourself with food and face your fears head on. It is only by facing pain and fear that you can move through it.

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Feelings are like the summer rain. The clouds dump the rain and then they move on to allow the sun to shine again. Begin to trust that underneath the pain is the shining sun of joy and awareness. Instead of pushing pain away, let it move through you. It will pass quickly.

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Safety is an illusion. The only real saftey in life is the ability to deal with what life presents to you in the moment, the ability to live from one moment to the next. That is all any of us really have.

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Not now? Not Zen! The moment contains all that you ever need.

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Permanent weight loss means filling yourself with wonder, not Wonder bread! You must fill your life with all the things that bring joy. Food can never be a substitute for life.

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Change requires the belief that change is possible for you. You are far more powerful than you believe yourself to be. You would not have made it this far if you were not capable of change.

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You must be willing to be uncomfortable as you push past your previous limitations. To lose weight permanently requires faith, faith that there is a bigger life waiting for you beyond food and weight. Faith is an eternal remembrance of home. Home is where the heart is.

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You eat your attitude. Choose to focus on the beauty and goodness in the world. Acknowledge all that is well in your world.

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What you can feel, you can heal. Begin to acknowledge your feelings, your resentments, and hurt. Then release them to the universal flow. Don't dwell on problems. Begin to ask and look for solutions.

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Affirmations reframe negative thoughts into positive ones. To affirm means "to make firm." Firm thinking leads to firm thighs!





Spaghetti squash......... It’s so cool, it’s squash that you can bake, microwave or boil and then when you scrape the insides it comes out as spaghetti strands. I used the microwave method but baking it makes it more tender so I think it’s worth a try, mine was a bit crunchy. Also, I read you can use a Crock pot, just place the whole squash in the crock with a cup of water for 8-10 hours a voila- you’ve got spaghetti, so cool!
I looked up some of the nutritional info too- one cup is only 42 calories, 0.4 g of fat, 10 g carbohydrates and 2.2 g of fiber, not bad when you compare it with one cup of enriched spaghetti pasta which has 221 calories, 1.3 g of fat, a whopping 43 g of carbs and 2.5 g of fiber depending on the pasta you choose.
Ok the great news!!!! Its a great healthy choice!

1 cup cooked or raw = 0 points plus!

Plus....a filling food!

Spaghetti Squash

2 P.Plus!!!

Ingredients
1 Medium Spaghetti Squash
1 Can of Tomatoes, chopped
Italian Seasoning
1/4 Cup of Parmesan Cheese, grated
Salt and Pepper to taste.

Directions
Preheat the oven to 350 degrees.

+ Cut the squash in half, and scoop out the seeds.
+ Place both halves of the squash in a shallow baking dish with a little water.
+ Bake for 45-60 minutes or until tender.
+ Mix tomatoes and Italian seasoning to create a marinara sauce.
+ Let squash sit until cool/warm. (Not hot!)
+ Carefully take a fork and begin scraping the inside of the squash creating a "spaghetti-like" resemblance.
+ Spoon spaghetti squash onto a plate and top with marinara sauce.
+ Serve with Parmesan cheese.


* I add black olives sometimes for a little extra kick! This recipe can be interchanged with any pasta dish. I also like this with shrimp and a olive-oil garlic sauce. It's a great recipe!

Number of Servings: 4

Recipe submitted by SparkPeople

Mark it with RED

......make a appointment with you this week........mark it on your calendar. that's it, yes do something for you.

Take Time for You!
It's easy to forget about taking care of our own needs. Prioritizing your own needs up there with everything you do for your family, friends, your job, and your other responsibilities is tough, especially if you have a family, but it's a must! You owe it to yourself to take a little personal time, even if it means shifting some duties and putting others second.

Start by talking to your family. Tell your spouse and/or children about your decision to make more time for yourself in order to meet your goals. If your children are older, perhaps they can take on a few more chores. Ask your spouse to lend a helping hand around the house or take over some of your other family responsibilities.

With their support, that "me" time will be more doable — and that renewed, refreshed feeling can be yours! As a bonus, you'll be more peaceful and energized, helping you tackle your family responsibilities with a fresh face forward. Everyone truly benefits! Get your family on board with your plan today!

Keep "Me" a Priority
As you continue your lifelong journey toward health and fitness, remember to keep putting yourself and your needs on your to-do list!

It's so easy to let the demands of family, work, friends, and other commitments take precedence in your life. For example, time for working out may get replaced by the need to chauffeur your kids to and from their scout meetings and dance classes. Or time for preparing healthy meals may get supplanted by a work project that requires extra hours — leading to more last-minute trips to the drive-through.

While shortchanging ourselves and our goals to meet the needs of others often seems like the right thing to do, it isn't a good long-term strategy. Eventually, without your own needs being met, you get depleted — and when you're empty, you can't fill up anyone else. Making yourself a priority isn't selfish — it's necessary to keep you from burning out and becoming ineffective.

One of the best ways to safeguard time for yourself is to learn to set limits. That might mean turning down other people's requests for your time. Saying no can be difficult at first — we all want to please the people we love or the people we work for — but it's a necessary skill. Rather than immediately saying yes, you could consider "let me think about how I can participate and get back to you." Then, rather than take on the whole job, you could take a piece of it. "I can work with the caterer if you can find someone to handle renting the tables and chairs."

Even in situations in which you don't feel you can say no, there may be room for compromise. You may not want to keep your kids from doing the activities they love, but that doesn't mean you have to be the one to drive them back and forth each day. Perhaps you can organize a carpooling system so that you can share the responsibility with other parents. And of course, saying no to a work project may not be the best idea for your career, but you could talk to your boss about your needs and ask for some control in scheduling those extra hours.

This week, spend some time this week writing in your journal about ways you can put yourself first. It's good for you — and good for everyone who depends on you.

Courtesy of: Duke Diet and Fitness

TURKEY CHILI
Weight Watcher Recipes +Points Plus = 4

Serves 8

2 teaspoons vegetable oil
1 pound boneless, skinless turkey thighs, cut into 1/2-inch pieces
1/2 large white onion, diced small
2 garlic cloves, diced small
1 teaspoon ground cumin
1 1/2 teaspoons dried oregano
2 tablespoons regular chili powder
1 bottle (12 ounces) amber lager beer,

1 1/2 cups low-sodium chicken broth
1 can (28 ounces) whole peeled tomatoes, pureed
1 can (15.5 ounces) pinto beans, rinsed and drained
Coarse salt and ground pepper
Tortilla Cups
Low-fat plain Greek yogurt,

thinly sliced jalapeno,

and diced white onion (optional), for serving

Directions

1. In a large heavy pot, heat 1 teaspoon oil over medium-high. Add turkey and cook, stirring occasionally, until cooked through, about 8 minutes. With a slotted spoon, transfer turkey to a bowl and pour off juices from pot.
2. Add 1 teaspoon oil to pot. Add onion and cook until translucent, 4 minutes. Add garlic, cumin, oregano, and Chile powder and cook until fragrant, 1 minute. Add beer and cook, scraping up browned bits with a wooden spoon, until liquid thickens, about 5 minutes.
3. Add tomatoes, turkey, beans, and 1/2 cup water. Bring to a boil. Reduce heat to medium-low, partially cover, and simmer until chili is dark and thick, 45 minutes. Season to taste with salt and pepper. Ladle 1/2 cup chili into each Tortilla Cup and serve with desired toppings.

courtesy of recipe diaries

Who is your weight loss role model?

"person who serves as an example, whose behaviour is emulated by others"



Who is that one person in your life that has really made a difference, a person who makes you go.....oh yeah......Well, we all have those people, or I should say I hope you do. I know I do. I actually have a few of them. They are the people who make you realize that weight loss is important, weight loss is achievable, weight loss is really up to me and help me know that I CAN DO THIS! A role model to me is someone who also.....has been there. Someone who understands what I am going through, and someone who struggles from time to time...just like me. A role model to me at this point in my life not only has lost weight, but is wanting to be healthier for it. Not just cosmetic!


HOW TO BE A POSITIVE ROLE MODEL

be diplomatic, straight forward, sensitive, and respectful

lead with dignity and compassion

maintain your composure under pressure

educate by example, not empty words

exhibit unyielding faith in peaceful solutions

refuse to give up the cause for nonviolence

combine honesty with tact and grace

don’t end a friendship or relationship after the first argument

transform conflict into open conversation

don’t walk out on a discussion or mediation simply because it is difficult

have intentions that reflect everyone’s best interest, not just your own

approach people on their level without being condescending

refuse to respond to threats with aggression or force

insist on focusing and finding solutions

respect the feelings of others when expressing your own

stay in touch with your heart and soul

learn something from every experience and remember the lessons

share your knowledge for the benefit of all

remember that you are part of the human community

WATCH * LISTEN * GROW * LEARN * LOVE * BELIEVE IN YOURSELF!!!!

Junior Mint Brownies
Cooking spray
1/4 cup butter or stick margarine
32 (about 3 ounces) creamy, small-size
mints in pure chocolate (such as Junior Mints)
1 cup all-purpose flour
1/4 teaspoon baking soda
1/8 teaspoon salt
2/3 cup sugar
1/3 cup unsweetened cocoa
1 large egg
1 large egg white

Directions:

Heat oven to 350 degrees F. Coat bottom of an 8-inch square baking pan with cooking spray.

Combine butter and mints in a 2 cup glass measure; microwave at HIGH 30 seconds or until soft. Stir until smooth, and set aside.

Lightly spoon flour into a dry measuring cup, and level with a knife.

Combine flour, baking soda and salt in a bowl.

Combine sugar, cocoa, egg and egg white in a large bowl; beat at medium speed of a mixer until well-blended. Add mint mixture; beat well. Add flour mixture; beat at low speed just until blended. Pour batter into prepared pan.

Bake at 350 degrees F for 20 minutes or until a wooden pick inserted in center comes out clean; cool completely on a wire rack.

Makes 16 Brownies (Serving Size 1 Brownie)

Nutritional Info Per Serving: 121 Calories, 2.1 g Protein, 0.2 g Total Fiber, 3.9 g Total Fat,
19.5 g Carbs, 81 mg Sodium, 14 mg Cholesterol
Points Plus+ 3 Per Serving

“It is a painful thing to look at your own trouble and know that you yourself and no one else has made it.”

"Remove all blame from your vocabulary. Catch yourself when you find yourself using your past history as a reason for your failure to act today, and instead say, "I am free now to detach myself from what used to be."

Take Responsibility for Your Life!!

The most important aspect of taking responsibility for your life is to acknowledge that your life is your responsibility. No one can live your life for you. You are in charge. No matter how hard you try to blame others for the events of your life, each event is the result of choices you made and are making. Listen to the little voice in your head. And, observe yourself talking with coworkers, family members, and friends. Do you hear yourself taking responsibility or placing blame?

•Listen to the voice in your head. Eliminate blame; eliminate excuses. If the blame track or the excuse track plays repeatedly in your mind, you are shifting responsibility for your decisions and life to others.



•Second, listen to yourself when you speak. In your conversation, do you hear yourself blame others for things that don’t go exactly as you want? Do you find yourself pointing fingers at your coworkers or your upbringing, your parent’s influence, the amount of money that you make, or your spouse? Are you making excuses for goals unmet or tasks that missed their deadlines? If you can hear your blaming patterns, you can stop them.



•Third, if an individual you respect supplies feedback that you make excuses and blame others for your woes, take the feedback seriously. Control your defensive reaction and explore examples and deepen your understanding with the coworker or friend. People who responsibly consider feedback attract much more feedback.




“A sign of wisdom and maturity is when you come to terms with the realization that your decisions cause your rewards and consequences. You are responsible for your life, and your ultimate success depends on the choices you make.”




Diner Meat Loaf Muffins



Weight Watcher Recipes
Nutritional Info: 2 per serving


Calories:276 ,Fat: 8.6g , Protein:28.7g, Carbohydrate:21.7g , Fiber:1.8g, Points Plus = 7 ( 2 meatloaf muffins)

Ingredients
■1 teaspoon olive oil
■1 cup finely chopped onion
■1/2 cup finely chopped carrot
■1 teaspoon dried oregano
■2 garlic cloves, minced
■1 cup ketchup, divided
■1 1/2 pounds ground beef, extra lean (raw)
■1 cup finely crushed fat-free saltine crackers (about 20)
■2 tablespoons prepared mustard
■1 teaspoon Worcestershire sauce
■1/4 teaspoon freshly ground black pepper
■2 large eggs
■Cooking spray
Preparation
Preheat oven to 350°.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add chopped onion, chopped carrot, dried oregano, and minced garlic; sauté 2 minutes. Cool.

Combine onion mixture, 1/2 cup ketchup, and the remaining ingredients except cooking spray in a large bowl.

Spoon the meat mixture into 12 muffin cups coated with cooking spray. Top each with 2 teaspoons ketchup. Bake at 350° for 25 minutes or until a thermometer registers 160°. Let stand for 5 minutes.

Be patient........

with yourself and your weight loss....good things come to those who persist!


Please remember that weight loss is "persistence, not perfection" and "slow and steady wins the race"... Fad diets may seem like a great way to meet your weight loss goals, but the results are only temporary. The only successful way to keep the weight off is to change your lifestyle. You have to change your eating habits, and you must exercise in order to meet your weight loss goals.

Do Not Punish Yourself for Setbacks

Someone with strong self restraint can still experience set backs when working towards a weight loss goal. That moment of weakness is inevitable whether it be a stressful day, an offer to eat out somewhere unhealthy, or the temptation of a delectable treat. When you experience one of these temptations and you find that you have given in, do not punish yourself. Tomorrow is a new day, and you can start all over again as you work towards your weight loss goal.

Success Does Not Happen Overnight

Using successful weight loss tips on a daily basis does not happen overnight. It is truly a lifestyle change. It takes a while for your stomach to shrink, so you will slowly start eating less while cutting portions. Likewise, your body will stop craving bad food if you concentrate on eating healthy food. The pleasure from eating something bad is only temporary. Feeling good about the way you look and the way you feel, because you have met your weight loss goals is a long term feeling.

Set Realistic Goals

It is important to set realistic goals while working towards weight loss. One easy weight loss tip is to journal what you eat on a daily basis. You should even write down how the food made you feel. You will find the following pattern: healthy food = feeling healthy.

You should also journal your weight loss, but you should only write this down once a week. Do not weigh yourself more than once a week! You should weigh yourself in the morning on the same day every week. By writing this down you can see on paper your success, but remember do not punish yourself for any set backs. Successful weight loss does not happen overnight, and it definitely does not happen with fad dieting!















Baked Penne with Meat Sauce

3 spray(s) cooking spray
12 ounces cooked ground beef 90% lean, browned and drained (start with about 1 pound fresh will yeild about 12 ounces cooked)
4 cups Sauce ~Marinara
16 ounces Penne
15 ounces part-skim ricotta cheese
¼ teaspoon crushed red pepper flakes, or more to taste
¼ cup grated Parmesan cheese, divided
½ pound shredded part-skim mozzarella cheeses
¼ cup fresh basil, cut into ribbons, for garnish***

directions

Preheat oven to 350ºF.

Coat bottom and sides of a lasagna pan with cooking spray.
Cook pasta according to package directions; rinse with cool water and drain.
While pasta is cooking, in a medium bowl, combine ricotta cheese, red pepper flakes, 3 tablespoons Parmesan cheese and 1/3 cup marinara sauce.
Mix rest of Marinara Sauce with browned and drained ground beef
To assemble ziti, spoon 1/2 cup sauce on bottom of prepared pan; , top with half of pasta in an even layer. Evenly spread pasta with ricotta mixture; cover with half of remaining meat sauce. Top with remaining pasta and spoon remaining sauce over top; sprinkle with mozzarella and remaining tablespoon Parmesan. Bake until cheese melts and is browned, about 20 to 30 minutes. Allow ziti to sit for 10 to 15 minutes before slicing into 12 pieces. Yields 1 piece per serving.

Nutritional information per serving8 points plus for 1 serving (1/12 of recipe)
Servings: 12
Amount Per Serving
Calories: 330
Total Fat: 11.39g
Cholesterol: 47mg
Sodium: 296mg
Total Carbs: 30.33g
Dietary Fiber: 3.22g
Sugars: 3.43g
Protein: 24.25g

Handle change

I am going through some big changes. How do you handle change?.........Some are good.....sometimes....... some are not. I am not sure which I am at at this point. I will keep you updated on the changes. I want to say that change keeps thing "lively"....um......"a new"....."scary and uncertain" too. I have always dealt with any situation as it is handed to me, I will this time too. Is it that it gets easier to handle...or do we get stronger through the process? Just asking?

1. Change happens, get use to it – I said it! Change will happen and you have to embrace it. I am sure people did not want to stop using the typewriter for a computer but as you know, you can not find one typewriter in your office anymore. You can choose to fight it but in time, you will have to change or get left behind. Wouldn’t just be easier to embrace change and enjoy the ride?

2. Don’t allow change to control you – If you embrace change, you now are able to gain a better handle on it. Being proactive with change allows you to be part of the process to create change. You can help move it in the right pace and in the right direction. When you fight change, you are pushed along anyway. When you embrace it, you are able help mold the change so the transition is more fluid and comfortable.

3. Focus on one area at a time – Sometimes change happens in so many areas at the same time you can feel like you are losing control. Relax. You have embraced change and you are helping control it but, now you also need to learn to focus on one area at a time. Multi-tasking will kill us all. If you want real results, take on one area at a time. Create goals or a To Do List to help you manage your focus.

4. Celebrate your successes – Change is not easy but it is worth it in the end when you achieve results. Make sure you take the time to celebrate the steps and milestones along the way instead of just at the end. Momentum is a great friend to you when dealing with change. If you celebrate along the way, it will keep you moving forward and achieving great results.

5. Help others handle change – One of the best ways to learn how to handle change is to help others through changes. If you practice being a great supporter and cheerleader for others as they make changes in their lives, careers, relationships, or leadership, you start to see what really works to achieve great results. You can turn around and use these lessons in your own life PLUS you are developing relationships with people who can support you through your changes as well.

Just remember:

Just when the caterpillar thought the world was over, it became a butterfly

Country Fried Potatoes Made Skinny with Weight Watchers Points Skinny Kitchen
Country Fried Potatoes Made Skinny


There’s something quite wonderful about potatoes, onions, and butter sautéed until golden and crisp. It’s one of the tastiest ways to prepare potatoes. This dreamy dish is so versatile and adds the missing link to any egg dish or even a simple chicken or beef. We’ve made ours skinny by using just a small amount of reduced-fat butter. The Country Fried Potatoes at Denny’s has 394 calories and 20 grams of fat! Our skinny recipe has 154 calories, 4 grams of fat and 4 Weight Watchers POINTS PLUS. For a delicious and skinny breakfast this weekend, try these fabulous potatoes alongside our recipe for Egg White Scramble With Spinach and Onions. Yummy!

Prep Time: 10 minutes

Cook Time: 22 minutes


Ingredients

¼ cup reduced-fat butter or Smart Balance Smart Heart Light

2 cups yellow onions, chopped (about 2 onions)

1½ pound Baby Dutch Yellow Potatoes, unpeeled, cut in half or chunks, if the potatoes are a little large

1 teaspoons salt

1 teaspoon fresh ground pepper

2 tablespoons scallions, minced (use white and green parts)


Instructions

1. In a large non-stick pan, melt the butter. Add the onions, potatoes, salt, and pepper and cook over medium-low heat for about 15-20 minutes until potatoes are evenly browned and cooked through. Turn occasionally with a flat spatula. Allow potatoes to cook for 5 minutes, before turning.

2. Garnish with scallions and serve hot.

Makes 6 servings

Feeling Tired????...Stressed????

.....eating wont help....but exercise might. Been there, I know. I have had an emotional few...well months. It seems like forever sometimes.
Eating only when you're hungry makes sense on an intellectual level but, emotionally, food often represents more than just a mixture of inanimate ingredients. For many of us, food is a reward for doing something good, a comfort when we're feeling bad or even something to do when we're bored. People often turn to food when they feel:

•Stress
•Depression
•Anger
•Boredom
•Loneliness
•Frustration
•Anxiety
For many of us, reaching for our favorite foods is an automatic response when we don't feel good about ourselves. Changing that automatic response isn't easy but, if you want to learn how to control your calories to lose weight or get healthy, it's worth the time and effort to figure out what's behind your emotional eating habits.

Why Are You Eating?

The first step to taking control of your eating is to figure out what triggers emotional eating for you. Do you eat more at work because of stress or boredom? Do you eat more at parties or other social situations because you're nervous or anxious? Do you eat when you're bored or lonely?

For many of us, emotional eating is such an ingrained habit, we're not even aware we're doing it. There will be days where you are too week to say no, and will binge eat. It’s ok, forgive yourself. Don’t let the feelings of guild creep in. Don’t try to be a perfectionist. You are NOT perfect. Rather forgive yourself, and move on. If you let feelings of guilt and disappointment creep in, you probably will feel overwhelmed, give up, and binge eat some more. Acknowledge what you are feeling, do not bury your emotions by eating. For instance you feel depress why not try to call a friend instead of eating that pint of ice cream in the refrigerator. The way you manage your emotions should not be related to food.

OK........So lets get off our asses.......yeah you heard me. Lets get going! Believe me, you will feel so much better....moving some way some how...just ....go!

I had a friend stop me today...."you know, Ellen, you are right. I do feel better when I take a walk!" Thank-you is all I said! It is that simple...isn't that crazy? xxoo el

CHICKEN CHILI (holy buckets~ YUMMY)

WW Point Recipes

■Servings: 8

WW Points: 6 weight watcher points plus

1 onion - chop/cut it up
1 can black beans (16 ounces)
1 can kidney beans (16 ounces)
1 can tomato sauce (8 ounces)
1 package corn kernels
2 cans diced tomatoes w/chilies (14 ounces)
1 packet of spicy or mild taco seasoning
1 tbsp cumin
1 tbsp chili powder
24 0z. boned and skinned chicken breasts
chili peppers, chopped (if you want spicy)
Diced up cilantro

Instructions

1.Combine most of the ingredients (the beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning) in a crock pot (also known as a slow cooker).
2.Set the skinned and boned chicken on top & cover it.

3.Cook on low heat for 10 hours, also you could do it quicker on high heat for 6 hours.
4.30 minutes before serving, remove the chicken and rip it up. Then put the chicken back into the slow cooker and mix in. Top the chili with fresh cilantro. Feel free to utilize low fat cheese and sour cream as a topping.
Serve in cold weather and enjoy with friends!

WWPoints-Recipes.com

Tailgate Parties......are you ready?

.....of course you are. Between Weight Watchers, and I you should be set ....if you have been listening.

Fall weekends are usually filled with food, festivities and fun - not to mention football.
Fans, you can have a great time at a tailgate party without fumbling your diet.

•Have a small snack before going to a tailgate party. Going to a party hungry often results in overeating.
•Stick to a strategy for eating. Don't let your eating be dictated by the pace of the game.
•Use a plate for even the smallest snack. You'll eat less.
•Moderate your alcohol intake. Alcohol causes blood sugar to drop, which leads to hunger.
Hosts, serve your fellow fans fresh vegetables with low-fat dip, fruit kabobs, popcorn, pretzels with mustard dip, baked tortilla chips and salsa, whole-grain breads and a variety of lean meats for sandwiches.
You'll score points with your guests and help guarantee your tailgate get-together will be a hit right up until the final whistle.



CHRISPY CHICKEN STRIPS
www.weight-watchers-points-plus-recipes.com
2 points plus for 2
Ingredients:

1 cup egg beaters
1 tbsp garlic powder
1 tbsp pepper
2 tsps sea salt
3 breasts, bone and skin removed chicken breasts
1/4 cup ground almonds
4 tbsps ground flaxseed
1/4 cup oat bran cereal
1/2 cup wheat germ

Directions:

1. Pre-heat oven to 400 °F (200 °C). Spray cooking sheet with cooking spray.

2. Cut chicken into small strips. Add egg beaters to a medium bowl and then add chicken to the egg beaters. Let chicken sit for 15 minutes.

3. Add dry ingredients to a large Ziploc bag.

4. Place chicken into Ziploc and shake. If need more coating add more wheat germ, flaxseed, and/or oat bran. You can also sprinkle a little extra wheat germ onto the chicken after you put it on the baking sheet for more coating if desired.

5. Put the chicken on the baking sheet. Bake for 20 minutes or till chicken is done.

Makes 10 Servings (2 Chicken Strips Per Serving)

Nutritional Info Per Serving: Calories 89; Total Fat 3.2g; Cholesterol 24mg;
Sodium 276mg; Total Carbohydrate 3.63g; Fiber 1.2g; Protein 11.62g

Crockpot Southwestern Beans
www.weight-watchers-points-plus-recipes.com

Points Plus+ 5 Per Serving
Ingredients:

1 3/4 cups canned vegetable broth
1 tbsp chili powder
1 tsp ground cumin
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can garbanzo beans, rinsed and drained
1 (15 oz) can cannellini beans, rinsed and drained
1/2 cup dry lentils
1 (14 1/2 oz) can diced tomatoes & green chiles
Chopped fresh cilantro leaves



Directions:

1. Stir the broth, chili powder, cumin, black beans, garbanzo, cannellini beans and lentils
into a 3 1/2 quart slow cooker.

2. Cover and and cook on LOW 6 to 7 hours or on HIGH for 4 to 5 hours. Stir the tomatoes and green chiles into the slow cooker. Cover and cook for 1 more hour or until the beans are tender. Sprinkle with the cilantro.

Yield: 8 Servings Serving Size = 1 Cup

Weight Watchers Points Plus+ = 5 Per Serving

Nutritional Information:
Calories 216, Fat 2 g, Cholesterol 0 mg, Carbs 38 g, Fiber 14 g, Protein 13 g

What success would you have if you followed all 9 of the good health guidelines everyday?

When following plan, there are some fundamental food choices essential for good health and nutrition. Weight Watchers covers these in its Good Health Guidelines and includes the daily recommendation to:

•Include at least 5 servings of fruits and vegetables (9 if you weight more than 350 pounds).

•Have at least 2 servings of milk; 3 if you are a nursing mom, a teenager, are over 50 or weigh more than 250 pounds.

•Drink at least 6 glasses of nonalcoholic drinks.

•Get a serving or two of a protein-rich food.

•Take a multiple vitamin-mineral supplement.

•Limit added sugars, sodium and alcohol.

•Have 2 teaspoons of healthy oil, including olive, canola, sunflower, safflower, or flaxseed.

•Choose whole-grain foods whenever possible.

•Aim to get at least 30 minutes of moderate-intensity activity.

Where would you be????? I don't expect perfection....but people, this IS doable.
Maybe just try a couple for a week or two. Then add in a couple more. Before you know it, you will have a new healthy lifestyle. I can honestly say, this IS how I eat and live. Not 100% perfect. But, I do follow these to make me a better me, a healthy me.....for goodness sake, I feel so much better than when I ate "crap". All that processed food. Fried. Yucky stuff!

So, lets get going, make this month "IT" the month we get our act together, start taking care of us!

The Good Health Guidelines can help you give your body all the nutrients it needs.

Fruits & Veggies
Aim To Eat: 5 Servings per day
(9 if you weight more than 350 pounds)
Why? So you're sure you're getting enough fiber and all the other vitamins and minerals found in plants.
What That Looks Like: 1 cup per serving for leafy greens, 1/2 cup per serving for others

Lean Protein
Most people get enough protein in their diets. Research has shown, however, that some people don't
Aim To Eat: 1 to 2 servings per day of cooked meat, fish, or poultry, each between 2 and 3 oz. Vegetarians, take note: The following also count as 1 oz each: one egg, 1/2 cup cooked dry beans
Why? To stay satisfied and to obtain necessary amino acids, iron, zinc, and other nutrients

Non-Fat & Low-Fat Dairy
Note that non-fat options are Weight Watchers Power Foods and better for weight loss.
Aim To Eat: 2 servings per day (3 if you're a nursing mom or a teenager; or if you're over 50; or if you weight more than 250 pounds)
Why? For calcium, vitamin D, zinc, phosphorus, and other essential vitamin and minerals
What That Look Like: 1 cup milk or calcium-fortified soy milk; lattes (12 oz) and cappuccinos (16 oz); Weight Watchers Smoothies; 1 cup yougurt or pudding; cheeses, including cottage (2 cups)., hard or semisoft (1 1/2 oz), and ricotta (1/2 cup)
Whole grains
Aim To Eat: Whenever possible instead of refined, white grains
Why? Whole grains are rich with nutrients, including fiber, fruits & veggies, non-fats & low-fat dairy, whole grains, lean protein

Liquids
Aim To: aim to drink at lease 6 glasses of nonalcoholic drinks per day
What Counts: Milk, juice, seltzer, diet soft drinks, even coffee and tea.
But the best choice is water .



My new "Sin"....this makes me feel Naughty!
Blueberry Smoothy
2 points plus
1 cup frozen blueberries (any fruit)
1/2 cup h2o
1 (6 oz) container low fat vanilla or fruit flavored (match fruit w/ yogurt)
Honey, optional
ice(not too many because berries are froze) yummy!

DIRECTIONS

1. In a blender, place blueberries, water and yogurt. Cover and blend on high speed about 1 minute or until smooth. Sweeten to taste with honey if desired. 2. Pour into 2 glasses and serve immediately. Makes 2 Servings (Serving Size: 1 Cup)

Goodbye....and Hello.....

JULIE~~

Goodbye.......
A tough thing to say. We said goodbye to our leader, cheerleader, coach,mentor, friend~ Julie Swartz this last weekend. She has made a wise decision to leave the Saturday morning class to be able to "attend ball games and tend" to her family! She will be missed......terribly. We will all realize this very soon I am sure. Her new replacement Chris will be a fresh new start for some, maybe just what they need! Good luck Julie, and good luck to you Chris!

Hello........
We kicked off the LOSE FOR GOOD campaign (4th annual).
Thinking about losing weight this fall? Give Weight Watchers a try from Aug. 30 to Oct. 17 during their inaugural Lose for Good campaign. You will not only be helping yourself but countless others in the fight against hunger. Members are encouraged to bring canned and packaged food to meetings which will then be donated.

So.....Goodbye...and Hello
Fresh starts....lets start over, lets get that great feeling when you start something and you are so gung ho.....you know that "on fire" feeling....oh yeah...your smiling, I can see it! Lets do it! We will....together! Lets make September a NEW START!!!! Don't wait for the new year......do it now~ just imagine where you can be at the end of the year!

We also married off one of our daughters this weekend!! Great weekend! Congrats to Eric and Terin Hewitt!

I will increase my exercise....I will keep you updated!

Here are the muffins we had for Julies going away party....Enjoy!

Zucchini Muffins



2 points plus

Ingredients
2 cups whole wheat flour
1 tablespoon baking powder
1/2 teaspoon salt
1 teaspoon ground cinnamon
3/4 cup nonfat milk
2 egg whites
1/4 cup vegetable oil
1/4 cup honey
1 cup grated zucchini

1.Preheat oven to 375 degrees F (190 degrees C). Grease muffin tins lightly with oil or spray with a non-stick cooking spray.
2.Combine whole wheat flour, baking powder, salt and ground cinnamon, mix thoroughly.
3.Mix the milk, slightly beaten egg whites, oil, honey and shredded zucchini together. Pour into the dry ingredients and stir until just barely moistened. Batter should be lumpy. Fill muffin tins 2/3 full with batter.
4.Bake at 375 degrees F for 20 minutes or until lightly browned.








PUMPKIN MUFFIN



2Points Plus

3/4 cup honey
1/2 cup applesauce
2 eggs
1 cup canned pumpkin puree
1 1/2 tsp vanilla
1/4 cup water
1 3/4 cup whole wheat pastry flour
1/2 cup oatmeal
1 1/2 tsp baking soda
3/4 tsp salt
3/4 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp allspice
1/4 tsp powdered ginger
1/4 tsp ground cloves

1.Preheat oven to 350 degrees.
2.Grease a muffin tin.
3.In a large mixing bowl, mix together honey, applesauce and eggs.
4.Add pumpkin, vanilla and water.
5.In a medium sized bowl, whisk together flour, oatmeal, baking soda, salt, cinnamon, nutmeg, allspice, powdered ginger and ground cloves.
6.Combine dry ingredients with the wet. Stir until just blended.
7.Fill each muffin tin 3/4 full.
8.Bake for 25-30 minutes.
Makes 18 regular sized muffins or 3 dozen mini muffins.



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Weight Watchers Old-Fashioned Blueberry Muffins
Makes 12 muffins

Ingredients
1 1/2 cups fresh blueberries or frozen blueberries, unthawed
1/2 cup butter
1 cup milk
2 large egg whites
1 1/2 teaspoons orange zest
1 1/2 teaspoons vanilla extract
2 cups whole wheat flour
2 1/2 teaspoons baking powder
3/4 cup truvia
3/4 teaspoon salt

Preparation
1. Preheat the oven to 400 degrees F.
2. Line 12 muffin cups with paper liners.
3. In a small saucepan, combine the milk, butter, orange zest and vanilla extract.
4. Stir over medium heat until the butter melts; cool until the mixture is warm to touch; beat in the eggs.
5. Sift the flour, baking powder, truvia and salt into a large bowl.
6. Add the milk mixture and stir just until blended; fold in the blueberries.
7. Divide the batter equally among the prepared muffin cups.
8. Bake the muffins for about 15-20 minutes (until golden and the tester comes out clean).