struggle......

There is nothing like a great walk on a crisp clear morning to get some "bugs" out of you head. It is really amazing what you can feel like. I felt energy I have not felt for a while. No, it has not been a crappy winter, but then again, personally for me it has. Fresh air is like renewed motivation! Thank-you Lord for the reminder what I do have.

Weight loss.........the struggle never ends. It may get easier for a while, or harder as the years go by. It may even go into hiding for a brief time – just long enough to lull you into a false sense of security that you’re finally free! Obesity will never trouble you again!

And theeeeen, you’re right back where you started on the scale – or worse, heavier than where you started – and wondering if you’ll ever get the upper hand again.

I hope this never happens to me. BUT this is a struggle I fight with! Yes it is easier from time to time....but that is when your guard gets down. Just remember when times get tough....the great saying....I personally think my Mom came up with, NOTHING TASTES AS GOOD AS THIN FEELS.......Really think about that. SOOO true. Nothing sucks more than extra weight ...choking you, even if it is a few pounds....they feel like a ton!

If you have not gotten to the point where you realize......ready for this? ~ you will fight this fight the rest of your life?....you need to get there! If you lose the weight, that is only half the battle(i don't even think it is half...anyway)you need to realize that heavy person will be your shadow following you....FOREVER!!! But, this is OK....she is just a daily reminder of what WAS....not is...nor hopefully EVER WILL BE AGAIN! You want to be healthy...not skinny. Do you remember that want....that feeling of wanting better for you , your family, your HEALTH!!..it is right behind the heavy shadow....yes, there it IS~ Hiding!

Actually more Mentally than physically weight loss will affect you!. Today is a new day.....move on ......move on!!!!

Maple Pear Muffins Recipe
Sweet and healthy Maple Pear Muffins makes a great low calorie breakfast idea if you need something quick. It also makes a satisfying, low fat snack when you are craving something sweet.

Ingredients
•1 ¾ cup whole wheat all-purpose flour
•1 ¼ cup quick oats
•2 large pears, peeled, cored and diced
•1 cup non-fat buttermilk
•1/3 cup pure maple syrup
•1/4 cup liquid egg substitute
•½ cup dark brown sugar
•1 tbsp vegetable oil
•1/4 cup applesauce or pureed pears
•1 tsp baking soda
•1 tsp baking powder
•1/2 tsp cinnamon
•1 tsp nutmeg
•1/2 tsp sea salt
Instructions
1.Preheat oven to 400 degrees.
2.Spray a 12-cup muffin tin with non-fat cooking spray.
3.In a large bowl, combine together the flour, baking soda, baking powder, salt, cinnamon and nutmeg.
4.In another bowl, mix the pears, oats, sugar, buttermilk, maple syrup, applesauce (or pear puree), oil and egg substitute. Let stand for about 5 minutes.
5.Mix the wet mixture into the flour mixture and stir until blended.
6.Spoon the batter into the muffin pan cups. Bake for about 18-20 minutes, or until an inserted toothpick comes out clean.
7.Place muffins on a wire rack to cool.
Preparation time: 10 minute(s)

Cooking time: class="cooktime">20 minute(s)
Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

Entire Maple Pear Muffins recipe makes 12 servings
Serving size is 1 muffin
Each serving = 5 Points +

PER SERVING: 175 calories; 2g fat; 38g carbohydrates; 5g protein; 4g fiber



Read more: http://www.laaloosh.com/2012/01/24/maple-pear-muffins-recipe/#ixzz1l2rljkhq

Today’s Mantra: It’s not a competition. It’s not a race. It’s not the end of the world.

When you’re still working up to the basics, it can be frustrating to not be a superstar right out of the gate. While some people are naturally talented in some areas, others need to work harder to get there: and it takes time. Where you start is where you start: the only way to get better at something is to work with what YOU have.

When it comes to fitness (and life), there’s no need to compare. You are your own person, on your own journey, and enjoying your own unique experience. When you feel ‘less than’ remember that energy spent comparing yourself to others is energy taken away from being the best bad ass you can be. :)

When your focus shifts to other people and their own lives, look in the mirror and re-focus. Your only priority and only obligation it to yourself. Investing in you is the best way to get the best out of YOUR life.

xo

Visual........

You know....they say men are visual......well so are we. Well OK , not the same VISUAL.....:/

Weight loss occurs in the mind before it occurs in the body. You must change the way you think in order for your actions to follow. One method I use to purify and focus my thoughts is reading motivational quotes. A weight loss motivation quote is a saying or phrase taken, not just in weight loss books and journals, but also in literature and from famous people. Simply put, a weight loss motivation quote can be taken from just about anywhere, as long as it sends the message that you can lose weight and you have to have a healthy body.I love a great quote...I LOVE them!! Picture quotes are even better. I thought I would add a few today...just to get ya thinkin'! I need to have inspiration. I have posted before, I have these on my mirror in the bathroom. The mirror in front of the tread mill, all over my workout room...Ok you get it I have them EVERYWHERE!!
Weight loss quotes are meant to inspire and motivate. But it is always important to keep in mind that these quotes are meant to push you to diet and exercise. A weight loss quote may prepare you emotionally and mentally to lose weight, but it does not stop there.
It is up to you to get up from that couch and start shaping up. After all, you would not want Mark Twain telling you directly to lose those pounds, right?

Skinny Enchilada




Ingredients
Skinny Enchilada Filling
9 Tortillas (low Carb La Tortilla)
1 1/2 cups shredded cooked chicken breast meat
1 cup chopped onion
1 cup chopped bell peppers
1/2 cup Non-Fat Greek Yogurt
1/2 cups Shredded Low-Fat 4 Cheese Mexican Cheese



Skinny Enchilada Sauce
3/4 cup Salsa
1/4 cup Non-Fat Greek Yogurt


1/4 cup Low-Fat Shredded Cheese

Directions
1.) Preheat oven to 350 degrees, and Lightly spray a 9×13 inch-baking dish with non-stick spray.
2.) Sautee onions and bell peppers in a small skillet using cooking spray till onions are lightly brown
3.) Mix sautéed veggies with non-fat greek yogurt, chicken, and cheese
4.) Spread 1/4 cup chicken mixture in the middle of each tortilla and roll into a small burrito. Place seam down into baking dish
5.) Mix Salsa and greek yogurt in a small bowl and spread evenly onto of tortillas, Sprinkle Cheese throughout
6.) Place foil over dish and bake Skinny Enchiladas for 15-20 minutes.
Nutritional Content

Weight Watchers PointsPlus: 4
shefit.com

Excuses....no more!

Crockpot Chicken Enchilada Soup

Calories 226 Fat 4.44g Carbohydrate 23.32g Fiber 4.9g Protein 22.73g
Jenna’s Weight Watcher Recipes
Servings: 8 (1 1/2 cups)
Points Plus: 5

Ingredients: adapted from Dainty chef

1 can (15 ounce) black beans, rinsed and drained
1 can (14.5 ounce) Rotel diced tomatoes and jalapenos
1 package (10 ounce) frozen corn
½ cup onion, chopped
½ cup bell pepper, diced
1 can (10 ounce) Enchilada sauce
5 cups of low fat, low sodium chicken broth
2 whole chicken breasts
1 cup shredded Monterrey Jack cheese

What you’ll do:

In a crockpot, combine drained beans, tomatoes, corn, onion, and jalapeno. Place the chicken breasts on top of the mixture. Pour chicken broth and enchilada sauce over ingredients in cooker. Cover; cook on low heat for 6 to 8 hours or on high for 3 to 4 hours. When you are ready to serve, remove chicken and cut or shred into bite-sized pieces. Add chicken back into the soup, mix together. Top with cheese and serve. I topped ours with slices of avocado, sour cream, and crushed tortilla chips.

What can be done to help people change?

Everyone talks about achieving it, but most people have plenty of excuses as to why they can’t,

won’t, or don’t want to change their current status. The most common excuse people make for

not trying to have a healthy lifestyle is “a lack of time.” Have you ever said to yourself, “Oh,

I’m tired, I don’t have time to exercise?” or “I don’t feel like cooking dinner

tonight; let’s just get some fast food.”


Time and health always seem to be at odds with each other. We have time to work, time to commute, time for our business associates, but very little time to spend on ourselves, people we love, or even random people who deserve our attention.

10 min or less.......here we go
More than you think. In a brief 10 minute window you can release tension, prevent future

frustrations, get your blood flowing, etc. In fact, here are 50 things you can do. With time out

as an excuse, what are you going to begin doing differently tomorrow? I don't care what it is,

the point is, just do something!

Here are some ideas. If you have other thoughts, leave them in the comments!

1. Brush your teeth




2. Do 15 sit-ups




3. Read the health news headlines of the day




4. Straighten your posture




5. Eat an apple




6. Stand up and stretch




7. Send a friendly email to a friend




8. Resist the impulse purchase of a candy bar




9. Post an inspirational quote on twitter/facebook




10. Do 10 lunges




11. DRINK A GLASS OF WATER~ my fav~~




12. Smile~another fav!




13. Put a package of oatmeal in your pocket or purse for a healthy breakfast or snack




14. Throw a bottle of water in there as well




15. Plug your cell phone into the charger




16. Pay a bill online




17. Ask to have your salad dressing on the side




18. Start a dollar jar to be added to once per day




19. Open a window




20. Say thank you to someone who deserves it




21. Take a deep breath




22. Put on your seat belt




23. Wake up 10 minutes earlier




24. Post a comment on a blog




25. Turn off the lights when you’re the last one out




26. Put on your make-up (this usually pertains to the ladies, but hey, whatever makes you happy)




27. Share a healthy recipe




28. Give your mother a call




29. Wash your hands




30. Put on hand lotion




31. Check your blood pressure




32. Jog in place for 9 minutes




33. Throw away that pen that doesn’t work




34. Take a canvas tote bag to the grocery store




35. Ask a friend to join you for a healthy dinner




36. Put down the remote control and get up to change the TV channel




37. Hug your kids




38. Replace your next cup of coffee with a cup of tea




39. Lay out your clothes for the next day




40. Put your car keys in the same place everyday




41. Take a 10 minute break




42. Suck on a breath mint




43. Add a little pepper to your salad




44. Load the dishwasher




45. Play ANYTHING for 5 minutes




46. Take a quick walk




47. Prepare your coffee maker the night before




48. Skip your late evening grocery store run




49. While watching TV, do 5 push-ups during the commercial




50. Read this list over again and count how many things pertain to you

These things take no time at all but they all could ensure a positive day and a healthier lifestyle. How many of these do you or can you do in a day? What other things can you add to the list?

Whatever you choose to do, make your day healthier and happier. If you can, do the same for someone else too, because, after all, it’s about a healthy lifestyle!

a few thoughts........

It isn't the load that breaks us down, it's the way we carry it.
how do you carry it? Think about this for a minute..........I always feel ....I am so stressed..I deserve....what? I deserve what........Nothing but a good butt kick and good workout.
So when we face life’s hardships, are we going to carry our load in a way that strains our backs, or in a healthy way that will allow us to have the strength to face the next challenge? I have come to realize that when you carry your load with a victim mentality, the load is always going to feel a lot heavier and cause you pain. When you consider your load to be an opportunity, a chance to grow and become stronger, the load doesn’t appear so heavy, because it is no longer a burden, but rather a gift.
So the next time you face an issue in your life that isn’t what you wanted or anticipated, ask yourself the question “Am I going to be a victim and let this load break me down, or am I going to look for the lesson, seize the opportunity and know that I don’t have to carry this load forever?” Once you decide that you not going to worry about why this happened and trust that everything happens for a reason. Don’t let the load break you down!

Cream Cheese Frosted Banana Bars

These bars are a delightful treat! They are so good, you will even want to eat them for breakfast! One bar is 4 points plus, but since you may have trouble stopping at one, two bars are 7 points plus. I suggest making these when you are having friends over or I suggest sharing them with your neighbors!Makes 36 ( 4 points +)
3 T. butter, softened
1-½ c. sugar
2 eggs
3 medium bananas, mashed
¼ c. unsweetened applesauce
1 tsp. vanilla
2 c. flour
1 tsp. baking soda
dash of salt Frosting:
3 oz. reduced-fat cream cheese
3 T. butter, softened
3 c. powdered sugar
1 tsp. vanilla
dash of salt
2 - 4 T. skim milk
Preheat oven to 350 and coat a 15 x 10 x 1" jelly roll pan with nonstick spray.
In a large mixing bowl, beat the butter and sugar until crumbly. Add the eggs, one at a time, beating after each addition. Add the bananas, applesauce and vanilla, mixing well. Combine the flour, baking soda and salt. Add to banana mixture. Mix until combined. Spread in prepared pan and bake for 20-25 minutes or until done. Cool completely before frosting.
For frosting, beat cream cheese and butter until smooth. Add vanilla, salt and powdered sugar. Add milk as needed to achieve spreading consistency. Frost bars and cut into 36 equal pieces.
Posted by Pointless Meals

Stress....worrying.......

Managing Stress While You Diet

Make a list of stresses in your life: these can be people or events.

List your typical response: the food your reach for, in a response to stress.

List alternate responses, other than food, to the stresses, for example:
...Call a relative or friend
...Take a nap
...Take a hot shower
...Go for a walk

(Use the list when tempted to overeat.)

Do not allow yourself to eat before the timer you set goes off, twenty or thirty minutes later.

Use exercise/a walk or another diversion as a substitute for food.


Your Bodies Symptoms

Muscle Tension...
Practice this exercise to help you relax: Tense all your muscles. hold for a count of 5--let go. Repeat a few times, everyday . By tensing and relaxing different muscles, you can slowly contrast the sensations of tensions and those of letting go. Learn to let go more often!

Deep Breathing
Shallow breathing and fast pulse are indications that your body is under stress. Deep breathing is a natural relaxant. Sigh deeply, let all of the air out of your lungs. Then let the air come back in --inhale slowly-- naturally . Do this 10 times, anytime you feel tense... in the car, at the office, at home.


Dealing with "Mental Stress"

Let go of "non essentials" in your business and personal life.

Learn to say "No"

Don't always commit yourself to other people's expectations.

Don't let people rush you.

Accept realistic deadlines, not impossible ones.

Play a little! Don't wait for your annual vacations. Take up a new activity outside of your work.

Smile - it will make you feel good... and others, too.

Finally,

Don't reach for food when tense.

Don't dwell on past mistakes.

Don't bottle up anger and frustration you are only hurting yourself!

The amount of stress we allow to creep into our life has a large impact on our weight loss efforts. Learn how to manage your stress and how finding meaning in life, rather than happiness, is one of the keys to living a healthy life.

Chill Your Way to Less Weight

The stress hormone cortisol packs a triple whammy when it comes to weight management:
1. It affects our metabolism – when we burn less calories, we are more likely to gain weight.
2. It affects insulin secretion and blood sugar balance – which leads to sugar cravings.
3. It increases fat storage around the mid-section.

Having time to relax, de-stress, and rest can help reduce cortisol level. When you are relaxed, you are also less likely to snack mindlessly on foods that are devoid of nutrients.

There are various herbs that you can take to nourish your nervous system – depending whether you want to strengthen and restore it, or to encourage calm and relaxation. Try adeptogens such as ginseng or holy basil, or relaxing herbs such as chamomile, lemon balm and oats.
Calcium has a calming effect on the nervous system, so load up on calcium-rich foods such as leafy greens or bone broth during dinner.
Of course, avoid caffeinated beverages as much as you can.

~~Exercise. This is the best stress-buster -- and also happens to be good for you in lots of other ways. "It not only burns calories, when you move your body, even with a simple activity such as walking, you begin to produce a cascade of biochemicals, at least some of which counter the negative effects of stress hormones -- as well as control insulin and sugar levels,"

Blueberry Oat Breakfast Muffins Recipe
Recipe is produced by Julieanna Hever.
(MAKES 12 MEDIUM MUFFINS)

1 medium banana, mashed
One 15-ounce can sweet potato puree
¼ cup 100% pure maple syrup
1 teaspoon vanilla extract
2 cups whole oat flour
½ teaspoon baking soda
½ teaspoon baking powder
½ teaspoon salt
1 teaspoon ground cinnamon
½ teaspoon ground nutmeg
¼ teaspoon ground ginger
1 cup fresh or frozen blueberries

1.Preheat the oven to 375°F. In a large bowl, combine the mashed banana, sweet potato puree, maple syrup, and vanilla extract.
2.In a small bowl, combine the oat flour, baking soda, baking powder, salt, cinnamon, nutmeg, and ginger. Transfer the mixture to the large bowl and mix together gently until well combined. Avoid over-mixing to prevent toughness in the final product.
3.Fold in the blueberries.
4.Spoon the batter into silicone muffin cups and bake for 20 minutes or until the muffins are lightly browned. Remove from the oven and let cool for 5 minutes. Store the muffins in an airtight container.
For one muffin: 111 calories, 0.3 g fat, 24.7 g carbohydrates, 2.4 g protein, 1.2 g fiber, 150 mg sodium, 3 PointsPlus

motivation

There is no doubt that the hardest part of losing weight is to stay motivated! We all know what it takes to lose weight....but actually keeping it going is a challenge for everyone. It is normal to feel like this. I did and still do....often.

The first thing you need to do is work out why lose weight in the first place. Is it because you want to be generally healthier? Are you worried about the way you look? Is it because there’s an important wedding coming up? Everyone is different and you need to decide why losing weight is important to you personally before working out how to increase your motivation.

The next tip is to work out some long, medium and short term goals. Your long term goal should be the final amount of weight you want to lose. This can be as much as you want as long as you understand it’ll take time to get there. The medium and short term goals should provide you with targets to aim towards in an attempt to reach your final target. Setting smaller targets is a great way of increasing your motivation because it allows you to measure your progress.

Most people find it easier to get motivated to exercise in the morning. After a long days work nothing seems more appealing than lying down on the sofa watching TV for a few hours. If you never want to exercise after work then try to get up a bit earlier to do a 20 minute cardiovascular workout.

Try to do something EVERYDAY. Even if it’s only a few press-ups you should keep your momentum going by exercising each and every day. Ultimately, success and failure when it comes to weight loss depends on your motivation. If you can find a way to keep motivated over a long period of time then you’re well on your way to losing as much weight as you want.

IMPOSSIBLE BRUNCH PIE
1 pkg. (10 oz.) frozen chopped broccoli or chopped spinach or 1 pkg. (8 oz.) frozen asparagus spears, cooked and drained1 c. dairy sour cream1 c. creamed cottage cheese1/2 c. Bisquick baking mix1/4 c. margarine or butter, melted2 eggs1 tomato, peeled and thinly sliced1/4 c. grated Parmesan cheese
Heat oven to 350 degrees. Grease pie plate, 9 x 1 1/4 inches. Spread broccoli in plate. Beat sour cream, cottage cheese, baking mix, margarine and eggs until smooth, 15 seconds in blender on high or 1 minute with hand beater. Pour into plate. Top with tomatoes; sprinkle with Parmesan cheese. Bake until knife inserted between center and edge comes out clean, about 30 minutes. Cool 5 minutes. 6 to 8 servings High Altitude (3500 to 6500 feet): Use pie plate, 10 x 1 1/2 inches. Bake about 35 minutes.

sabotage.....

Sabotage

If you have attempted to lose weight--whether successful or not--you know the stress you face

in changing behavior patterns. Information on calories and healthy foods does not address

key challenges to successful dieting.

Sabotage

People who care about you may work against your weight loss. Perhaps because they feel insecure about their role in your changing lifestyle or because they genuinely want to reward your efforts, they offer high-calorie treats that work against achieving your weight-loss goals. To develop skills to identify and

combat diet sabotage, ask members of the weight-loss support group to share their strategies for dealing with sabotage. Alternatively, invite a speaker with experience in assertiveness training to present approaches on how to stand for your goals in a firm but non-confrontational way.

Self Sabotage....

...even worse. We start a new diet with the very best of intentions. We know we picked a good program. We’re excited. We’re stocked up on the program essentials. We even manage to do well for a few days (maybe even a couple of weeks).

Then the shoe falls. Our resolve wanders. We almost look for an excuse to cheat.

On one hand, you know you can do this. You know a strong 14 days free of temptation will garner you the best chance of success. So, what do you instead? Make a date with your pals at the new place with a free Happy Hour buffet and $1 beers.

You rationalize that you “deserve” it. Convince yourself that friends will bolster you with support, although you vague suspect probably not. Lastly, you promise yourself to stick to 1, OK 2 at most, Michelob Lights. Yeah, but it didn’t quite turn out that way, did it?

We’re only human. It surely doesn’t help that there’s a McDonalds, Burger King or Pizza Hut on every corner. Calling at us like an epic siren, we turn into the drive-thru . Our brain tells us to order bunless cheeseburger or grilled chicken salad, but our mouths spurt out “Big Mac & Diet Coke”. Of course Diet Coke, we’re on a diet!

And we’ve failed. Again. Why do we do this to ourselves?

Personally, I think its akin to the emotional reasons we eat, whether we’re actually hungry or not. The next time you’re standing in front of the fridge, door swung wide open, staring in a blank trance as if some magical 0 cal 0 carb delicious delight will suddenly appear — take solace that your dieting sisters and brothers are joining you the world over.

Self examination is the key. What’s going on inside? What are we furiously trying to bury under the wrong foods and poor choices? What are we afraid of? That we might not be able to blame personal failures on being fat anymore? Maybe we’re nervous about sudden attention and flirting from the opposite sex? Or … maybe we just don’t want it bad enough?

One “fix” is journaling. Yes, guys, even you. You’ve heard confession is good for the soul. Well, it’s true. None of us are free from doubt, remorse, “what ifs” or guilt. Why aren’t I a better spouse? Why aren’t I further in my career? Will my kids turn out OK? Will my bonus come in time for the property tax bill? Committing these feelings and insecurities can help.

Peanut Butter Noodles

Serves 2

2 bags shirataki noodles
1/2 cup Silk Unsweetened Almond Soy Milk
2 tablespoons PB2 powdered peanut butter
1 tablespoon chopped cilantro
1-2 teaspoons ketchup
1 teaspoon minced garlic
1 teaspoon low sodium soy sauce
1 t lime juice
1 pkt Splenda
1/4 teaspoon ground ginger
1/8 teaspoon black pepper
pinch dried red pepper flakes

Spray small sauce pan with butter flavored cooking spray and place fresh garlic in first for a few seconds. Add in everything except shirataki noodles. Stir with wooden spoon to mix all ingredients.

Wash shirataki noodles with hot/warm water in spaghetti strainer about 3 times, then take about a paper towel and wrap around noodles and squeeze hard. Repeat 2 more times.

Place noodles in pan with sauce and stir while flipping the noodles to a bit to get the sauce on each noodle evenly. Cut noodles finely with cooking scissors because they’re slippery and could cause you to choke if you try to eat them like regular pasta.

Cook everything on low for 2-3 minutes. Enjoy alone or you can add in cooked chicken breast. If you’re only using 1 bag of noodles then cut other ingredients in half. Enjoy!

Nutrition Info:

Calories: 65
Carbs: 7 grams
Protein: 6 grams
Fat: 2 grams

Plateau

Getting past a weight-loss plateau

Just because your weight loss has stalled, don't revert back to your old bad habits. These tips can help you restart your weight-loss plan.

Before you get too discouraged, you should know that it's normal for weight loss to slow and even stall. By understanding what causes a weight-loss plateau, you can decide how to respond and avoid backsliding on your healthy-eating and exercise habits.

You've diligently worked to improve your diet and exercise habits, and you've been rewarded by seeing the number on the scale continue to drop. But then for no reason you can see, the scale doesn't budge — even though you're still eating a healthy, low-calorie diet and exercising regularly. You've hit a weight-loss plateau.

What is a weight-loss plateau?

A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. At that point, losing additional weight becomes more difficult. Although hitting a plateau is common, most people are surprised when it happens to them, believing that if they just maintain a reduced-calorie diet, they should continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts can become stalled.

What causes a weight-loss plateau?

The progression from initial weight loss to a weight-loss plateau follows a typical pattern. During the first few weeks of losing weight, a rapid drop in pounds is normal. When calories from food are reduced, the body gets needed energy by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver. Glycogen holds onto water, so when glycogen is burned for energy, it also releases the water — about 4 grams of water for every gram of glycogen — resulting in substantial weight loss that's mostly water.

A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose lean tissue (muscle). When you lose weight, you lose both fat and lean tissue. (The notion that overweight people have a slower metabolism is a myth. In general, the higher a person's weight, the higher the body's metabolic rate.) Your weight-loss efforts result in a new equilibrium with your now slower metabolism. This means that in order to lose more weight, you need to increase activity or decrease the calories you eat. Using the same approach that worked initially will maintain your weight loss, but it won't lead to more weight loss

Getting past a weight-loss plateau

How can you overcome a weight-loss plateau?

If you're at a plateau, you may have lost all of the weight you will given the number of calories you're eating each day and the time you spend exercising. At this point, you need to ask yourself if you're satisfied with your current weight or if you want to lose more, in which case you'll need to adjust your weight-loss program. If you're committed to losing more weight, try these tips for getting past the plateau:

• Reassess your habits. Look back at your food and activity records. Make sure you haven't loosened the rules, letting yourself get by with larger portions or less exercise.
• Cut more calories. Reduce your daily calorie intake by 200 calories — provided this doesn't put you below 1,200 calories. Fewer than 1,200 calories a day may not be enough to keep you from feeling hungry all of the time, which increases your risk of overeating. ~For Weight Watcher people...go from, say you have 26 points a day ...go to 24. Then the next day go to 26. Fool your body!
• Rev up your workout. Increase the amount of time you exercise by an additional 15 to 30 minutes. You might also try increasing the intensity of your exercise, if you feel that's possible. Additional exercise will cause you to burn more calories.
• Pack more activity into your day. Think outside the gym. Increase your general physical activity throughout the day by walking more and using your car less, or try doing more yard work or vigorous spring cleaning.

Don't let a weight-loss plateau lead to an avalanche

If your efforts to get past a weight-loss plateau aren't working, talk with your doctor or a dietitian about other tactics you can try. You may also want to revisit your weight-loss goal. Maybe the weight you're striving for is unrealistic for you. If you've improved your diet and increased your exercise, you've already improved your health even without further weight loss. For those who are overweight or obese, even modest weight loss improves chronic health conditions related to being overweight.

Whatever you do, don't revert back to your old eating and exercise habits. That may cause you to regain the weight that you've already lost. PLEASE know that this is temporary....Give SUPPORT to people going through this. If you have lost weight, and gone through a plateau....you know!...xxoo ellen

Taco Soup

Recipe from Our Best Bites

1 lb. extra lean ground beef (93% lean or or leaner)
1 onion, chopped
4-5 cloves garlic, minced
1 1.25-oz. packet taco seasoning (about 1/4 c.)
3 c. water, divided
2 28-oz. cans diced tomatoes
1 15-oz. can tomato sauce
2 15-oz. cans kidney beans, rinsed and drained
1 can corn, drained

Toppings: Pico de Gallo, light sour cream, shredded cheese, crushed tortilla chips, tortilla strips, guacamole, etc.

Heat a large soup pot over medium. When ready, brown the ground beef with the onion and garlic. When almost brown, add the taco seasoning and 1 c. water. Add the remaining ingredients, including the remaining 2 c. water, bring to a medium boil, then, cover and reduce heat. Simmer for at least 15 minutes. Serve with desired toppings. Makes 10 12-oz. servings.

Slow Cooker Instructions: After browning the meat, place all the ingredients into a slow cooker and cook on low for about 6-8 hours.

Freezer Instructions: Because of all the canned goods, you’ll just take up a lot of space in your freezer if you freeze the whole recipe. However, after it’s been cooked, the leftovers freeze extremely well. You can even try freezing individual portions in 12-oz. freezer-safe containers and then reheating them for a quick lunch.

Nutritional Information:
Calories: 188
Fat: 3.6
Fiber: 8.6
Protein: 15.8
WW Points: 4

Add 1 more point for each of the following: 4 crushed tortilla chips, 1 1/2 Tbsp. light sour cream, 1/3 oz. shredded cheddar cheese.