Weight Watchers Tips

Weight Watchers offer many tips and secret to members to assist them with their weight loss.

Do not set unachievable goals
Decide upon a realistic target weight loss and try to achieve it in manageable chunks. Reward yourself each time you reach a key milestone (e.g. every half a stone lost).

Don't eat anything until you find out the point count
That "fat free muffin" that you see at the bakery probably has twice the points that you think it does. Do your research before eating it.
Stick to your recommended points limit. Under-eating can be as bad as overeating, and can slow down your metabolism making effective weight loss difficult.

Don't waste points on non-filling items
Things like orange juice; non-diet soda, etc. use up a lot of points, but don't really fill you up or satisfy your hunger very much. I also recommend that you not use points strictly for "flavor" (i.e. sauces, full-fat dressings, etc.) Save your points for items that will be filling and satisfying. Don't forget to count points when you drink as well as when you eat. It is all too easy to forget that the odd glass of wine or tumbler of juice contains points as well, but they can add up so make sure you take them into account.

Do use your points on filling items
Rice cakes are a good example of this. They are pretty filling and are only 1 point each.

Keep a food diary
Writing down what you eat and how many points you've had with each meal helps you to monitor your eating habits and keep track of how many points you've consumed. This gives you more control and shows where you might be going wrong if you begin to gain weight again.

Rethink what you like
Many people say "I don't like salad" or "I can't eat vegetables." You are trying to improve you health and fitness, now is the time to re-access your likes and dislikes. I don't like vegetables very much, but I try and have them with every lunch and dinner, because I know they will fill me up without points.

Do some exercise
This will not only keep you toned whilst you lose weight, but can help to increase your metabolism and speed up weight loss. You can also earn bonus points through exercise.

Know your yogurt
Yogurt comes in a mind-numbing number of varieties. Ranging from full-fat, fully sweetened to non-fat, non-sugared and everything in between. The point counts can vary tremendously, so read the labels carefully. I've seen two different brands of plain, non-fat yogurt have 100 and 130 calories (both for a 1 cup serving). Save the gimmick yogurts with the sprinkles or crunchy add-ins for your kids.

Drink plenty of water
Water contains no points and will promote a feeling of fullness, keeping hunger pangs at bay. It is also necessary to keep you hydrated whilst dieting and exercising.

Beware the fruit
Fruit is healthy and you should try to include it in your daily-diet, but they have points and some of them (bananas, pineapple) have quite a few points. You cannot eat an infinite amount of fruit and lose weight. The same goes for carrots, if you are going to be munching handfuls of carrot sticks, make sure you count the points.

Eat a variety of food
Since no foods are banned on this diet, you should make the most of it and plan interesting and well-balanced meals. Many diets can get tiresome and boring because of the lack of variety, but this will help to keep you interested and motivated.

Just Do It
Diet alone will only get you limited results. If you are overweight, chances are you are not getting much exercise. Do it. Do it every day. Joining a gym is fine, but are you really going to get there every day? Try to find something that you can do at home, whenever your schedule permits.

Review your cooking methods
Try to avoid frying and stick with steaming, grilling, stir-frying, microwaving and boiling. These are lower fat methods of cooking and will help to cut fat intake.

Proud to be Hungry
This tip is kind of philosophical. There will be times (perhaps many times) that you will be hungry. Instead of exceeding your points and eating something, wear your hunger as a badge of honor. The hunger you feel lets you know that the program is working. I'd be surprised if you can go around feeling full all the time and still lose weight. However, this should be the exception rather than the rule. If you find you are hungry all or most of the time, speak with your Weight Watchers leader.

Weight Watchers Recipe Easy Southwest Salad

Mixed Greens

sliced red onion

sliced roma tomato

1/4 cup black beans (1 PP)

1/2 cup  southwestern style carved chicken breast (2 PP)

1/2 ounce Doritos crushed (2 PP) (This is 2 PointsPlus, I imagine you can find a lower fat, baked chip for 1 point)

2 Tbsp.  Lite Salsa Ranch (2 PP)

Total PointsPlus Value 7. Serves 1.

Emotional Eating.....oh yeah

If you are up to putting in some elbow grease in the kitchen and making an incredibly delicious and healthy pasta casserole recipe, well then this Butternut Squash and Spinach Pasta Casserole Recipe with Caramelized Onions is for you. Loaded with delicious veggies and a fabulous creamy bechamel sauce, each serving is just 5 Points +. It does require lots of separate pots and pans for cooking various components of the casserole, but it is oh so worth it. The garlic sauteed spinach, the onions caramelized in butter, and the roasted butternut squash all combine perfectly in this vegetarian pasta casserole recipe. I used a fresh, whole milk buffalo mozzarella to top it with and it was amazing! It’s a big recipe, so we had lots of leftovers, and it re-heated very nicely as well. This is definitely a Weight Watchers casserole recipe that will impress. And though I made it in the middle of a high temp summer, I’d ideally make this tomato-free pasta recipe in the fall, as the sage and nutmeg give it a fall-like flavor.

Butternut Squash and Spinach Pasta Casserole Recipe with Caramelized Onions

Some serious effort in the kitchen goes a long way in this amazing Butternut Squash and Spinach Pasta Casserole Recipe with Caramelized Onions. Delicious and filling, each serving is just 5 Points+ making it a great Weight Watchers dinner recipe idea.

Ingredients

• 2 cups dry, high fiber pasta
• 4 cups butternut squash, cut into small cubes
• 3 large onions, thinly sliced
• 16 oz fresh spinach leaves
• 8oz fresh, whole milk mozzarella, sliced
• 15oz container fat free ricotta
• 2 tbsp light butter
• 1/4 cup whole wheat flour
• 1 ½ cups fat free milk
• 1/2 cup fresh basil, finely chopped
• 1/4 cup fresh parsley, finely chopped
• 6 cloves garlic, minced
• 1/2 tsp nutmeg
• 1/2 tsp dried sage powder
• 1 tsp chili flakes
• 1 tsp olive oil
• 2 tsp salt
• 1 tsp black pepper
• 1/2 cup grated Parmesan

Instructions

1. To roast the butternut squash, preheat oven to 425F. Lightly spray the butternut squash with an olive oil mister and sprinkle with salt and pepper. Roast the butternut squash for about 30 minutes.
2. Meanwhile, set a non-stick skillet over medium heat and heat olive oil. Then add cloves of garlic and a pinch of chili flakes.
3. Heat until garlic begins to soften, about 2 minutes. Add in spinach and sauté until spinach is completely wilted. Set aside on a paper towel to drain.
4. Prepare pasta according to package directions. Drain and set aside.
5. To caramelize the onions, melt 1 tablespoon of butter in a large nonstick skillet over medium heat. Add the onions with a tsp of salt and cook down for about 20-30 minutes, until onions turn brown. Set aside.
6. To make the creamy sauce, bring the milk, nutmeg, sage, ½ tsp pepper, and remaining chili flakes to a simmer.
7. In a separate sauce pan, make the rue by melting the remaining tbsp. of butter and then adding in the flour. Stir until doughy (about one minute).
8. Whisk the milk into the butter and flour mix (the rue). It should be smooth and velvety, not chunky or too thick. If it is, just add some more milk to thin it out. Add in the Parmesan, and whisk until smooth. Set aside.
9. In a small bowl, combine ricotta, basil, remaining garlic, salt, pepper and chili flakes.
10. Now, preheat the oven to 375.
11. In a large, 5qt casserole dish, place a layer of noodles, spinach, butternut squash, onions, and then dot with a third of ricotta. Then cover with about 1/4 of the cream sauce. Repeat with the remaining ingredients until are used up.
12. Then top evenly with the sliced mozzarella.
13. Bake for about 20-25 minutes, or until bubbling.
14. Turn the broiler on and bake for another 5 minutes, or until browned on top.
15. Remove from oven and let cool for about 15-20 minutes.

Preparation time: 30 minute(s)
Cooking time: 1 hour(s) 30 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 12

Culinary tradition: Italian

Entire recipe makes 12 servings
Serving size is 1/12th of casserole
Each serving = 5 Points +
PER SERVING: 192 calories; 4g fat; 30g carbohydrates; 12g protein; 4g fiber

Read more: http://www.laaloosh.com/2012/08/01/butternut-squash-spinach-pasta-casserole-recipe/#ixzz22K8JkbyA

Emotional Eating: Feeding Your Feelings

Eating to feed a feeling, and not a growling stomach, is emotional eating.

Heather Hatfield

When you're happy, your food of choice could be steak or pizza, when you're sad it could be ice cream or cookies, and when you're bored it could be potato chips. Food does more than fill our stomachs -- it also satisfies feelings, and when you quench those feelings with comfort food when your stomach isn't growling, that's emotional eating

How to Tell the Difference

1. Emotional hunger comes on suddenly; physical hunger occurs gradually.

2. When you are eating to fill a void that isn't related to an empty stomach, you crave a specific food, such as pizza or ice cream, and only that food will meet your need. When you eat because you are actually hungry, you're open to options.

3. Emotional hunger feels like it needs to be satisfied instantly with the food you crave; physical hunger can wait.

4. Even when you are full, if you're eating to satisfy an emotional need, you're more likely to keep eating. When you're eating because you're hungry, you're more likely to stop when you're full.

5. Emotional eating can leave behind feelings of guilt; eating when you are physically hungry does not.

Comfort Foods

When emotional hunger rumbles, one of its distinguishing characteristics is that you're focused on a particular food, which is likely a comfort food.

Ice cream is first on the comfort food list. After ice cream, comfort foods break down by sex: For women it's chocolate and cookies; for men it's pizza, steak, and casserole.

And what you reach for when eating to satisfy an emotion depends on the emotion."The types of comfort foods a person is drawn toward varies depending on their mood. People in happy moods tended to prefer ... foods such as pizza or steak (32%). Sad people reached for ice cream and cookies 39% of the time, and 36% of bored people opened up a bag of potato chips."

Overfeeding Emotions

"We all eat for emotional reasons sometimes......"

When eating becomes the only or main strategy a person uses to manage emotions then problems arise -- especially if the foods a person is choosing to eat to satisfy emotions aren't exactly healthy.

75% of overeating is caused by emotions, so dealing with emotions appropriately is important.

Recognizing Emotional Eating

The first thing one needs to do to overcome emotional eating is to recognize it. Keeping a food record and ranking your hunger from 1-10 each time you put something in your mouth will bring to light  if and when you are eating for reasons other than hunger.

Next, you need to learn techniques that help manage emotions besides eating.

Oftentimes when a child is sad, we cheer them up with a sweet treat. This behavior gets reinforced year after year until we are practicing the same behavior as adults. We never learned how to deal with the sad feeling because we always pushed it away with a sweet treat. Learning how to deal with feelings without food is a new skill many of us need to learn.

Managing Emotional Eating

Here are a few tips to help you deal with emotional eating:

• Recognize emotional eating and learn what triggers this behavior in you.
• Make a list of things to do when you get the urge to eat and you're not hungry, and carry it with you, When you feel overwhelmed, you can put off that desire by doing another enjoyable activity.
• Try taking a walk, calling a friend, playing cards, cleaning your room, doing laundry, or something productive to take your mind off the craving -- even taking a nap, according to the Tufts Nutrition web site.
• When you do get the urge to eat when you're not hungry, find a comfort food that's healthy instead of junk food. Comfort foods don't need to be unhealthy.
• For some, leaving comfort foods behind when you're dieting can be emotionally difficult. The key is moderation, not elimination. Dividing comfort foods into smaller portions. For instance, if you have a large bag of chips, divide it into smaller containers or baggies and the temptation to eat more than one serving can be avoided.
• When it comes to comfort foods that aren't always healthy, like fattening desserts, Your memory of a food peaks after about four bites, so if you only have those bites, a week later you'll recall it as just a good experience than if you polished off the whole thing." So have a few bites of cheesecake, then call it quits, and you'll get equal the pleasure with lower cost.
  

Lastly, remember that emotional eating is something that most people do when they're bored, happy, or sad. It might be a bag of chips or a steak, but whatever the food choice, learning how to control it and using moderation are key.

Becoming selfish......focusing on me...trying to quit distractions

Intuitive eating. Have you heard about it? Here’s a crash course:
Intuitive eating is an approach that teaches you how to create a healthy relationship with your food, mind, and body–where you ultimately become the expert of your own body. You learn how to distinguish between physical and emotional feelings, and gain a sense of body wisdom.
The underlying premise of Intuitive Eating is that you will learn to respond to your inner body cues, because you were born with all the wisdom you need for eating intuitively. On the surface, this may sound simplistic, but it is rather complex. This inner wisdom is often clouded by years of dieting and food myths that abound in the culture. For example, “Eat when you’re hungry and stop when you’re full” may sound like basic common sense, but when you have a history of chronic dieting or of following rigid “healthy” rules about eating, it can be quite difficult. To be able to ultimately return to your inborn Intuitive Eater, a number of things need to be in place—most importantly, the ability to trust yourself!

When someone is disconnected from his or her internal cues, it is easier to be triggered by external triggers to eat (which can be emotions, “because it’s time”, opportunity, and/or perceived rules of eating.)

Intuitive Eating is often based on the below principles:

1. Reject the Diet Mentality

2. Honor Your Hunger

3. Make Peace with Food

4. Challenge the Food Police

5. Respect Your Fullness

6. Discover the Satisfaction Factor

7. Honor Your Feelings Without Using Food

8. Respect Your Body

9. Exercise–Feel the Difference

10. Honor Your Health

Looks good, right? No huge red flags? So how does one get to intuitive eating? Holy mother of all answers! Where to even begin…?!

Eat to live; live to eat.

Mindful eating.

Eating for fuel.

Eat when we are hungry, stop when we aren’t.

Oh Lordy, I have to tell you – It feels so overwhelming. But in the past few months, it has become evident to me I need to focus more on my body and less on the world.

The problem? I have no clue what my body sounds like. That’s the truth. Okay, yes I know what it feels like to be hungry or full. But do I really know when I am satisfied? Do I really know when my body needs protein? Do I know when my body is telling me it is hungry versus thirsty versus tired? The problem with this world, my world, is that, like a lot of others, I have so much going on I’ve stopped paying attention to the very basic, and often quiet, messages my body is trying to send me. I am so distracted by every single shiny object, I never pay attention to what my body is telling me.

My body sends me messages, yes. The sad state of my life is that those messages are often over-ridden by the much louder sounds of to-do lists, unfinished laundry and dishes, a jam-packed calendar, text messages, and life demands. My body doesn’t scream… it whispers. I have allowed external noise to take over.

Slow Cooked Barbecue Beef
Source: Emily Bites

Ingredients:
2 lb round roast of beef, lean and trimmed of visible fat (if roast is very thick, cut into a few pieces - I cut mine in thirds)
1 ½ c chopped onion
1 ½ c ketchup
1/3 c Worcestershire sauce
3 T brown sugar
3 T cider vinegar
2 t salt

Directions:

1. Mist the inside of your crock pot (or other pot) with cooking spray and brown beef on all sides on the stove top. Do not cook beef all the way through. Add chopped onion and continue to cook until golden.
2. Transfer pot (or contents of pot) back onto your crock pot base and add all other ingredients. Stir to combine. Turn crock pot temperature to medium and cover. Cook for 7-8 hours.
3. Remove meat and shred it using two forks. Return shredded meat to the sauce and stir to combine. Turn heat up to high to allow sauce to thicken and cook for an additional 45-60 minutes. Serve!

Yields 9 (1/2 cup) servings. Weight Watchers Points Plus: 5 per serving

Reasons to keep going...even if you mess up.

It’s happened to all of us. We’ve been eating well, working out, feeling good, and then all of a sudden, we have a bad day. It’s tempting to just say screw it and let yourself go for the rest of the day, week, month, whatever. But how you handle those “mess ups” will really determine how successful you are on your road to health. The people that don’t punish themselves, who accept that the day wasn’t perfect and move on, are the people who ultimately succeed.

1. Because if you got a flat tire, would you slash all your tires?
2. Because in the future, you WILL mess up, have bad days, eat things that make you feel like crap, and skip workouts, so why not figure out how to deal with it now?
3. Because it will help you learn how to prepare for those kind of off days in the future.
4. Because if you get back on the horse right away, you’ll feel infinitely better.
5. Health is what you do 80% of the time, so worrying about what you do 20% of the time isn’t always productive.
6. Because it’s only a “mess up” if you let it have any influence on the rest of your life.
7. Because you’re not perfect in any other aspect of your life. Why would you expect to be perfect in your quest for health?
8. Because learning to focus on the long-term results instead of on short-term gratification is a valuable skill.
9. Because as we know, being healthy can be exhausting. It’s okay to be tired sometimes.
10. Because you’ll be so proud of yourself if you just keep swimming (literally or figuratively).
    

Emily Bites - Weight Watchers Friendly Recipes: Mini Taco Bowls:

Fireworks....heat...B.B.Q.s...cookies.....cake.....potato salad......heat.....potato chips....did I say heat?
Oh my goodness it is hot here. These are just a few fun things about the Holiday coming up tomorrow. Yes I said fun....even though it is expected to be like 101 here. Lets be positive and keep keeping on. We can and will do it!

* Do a workout early in the morning
* Do plan for these BBQs take something for you (usually it is so colorful and bright like fruits and veggies its the first to go)
* just say NO! It is that easy. REMEMBER that totally crappy feeling you get when you eat something you wish you had not. NOTICE I didn't say eat something you shouldn't.....we can eat anything remember?...... Just don't forget to count that bad boy!
* ENJOY Enjoy.....enJoY!!! Have a great time! Don't let the emotions of the day get to you! Sometimes family stresses can lead to overeating! I know!!!!

Emily Bites - Weight Watchers Friendly RecipeBacon Cheeseburger Wraps
Source: Emily Bites Original

Ingredients:
1 lb 95% lean ground beef (raw weight)
1 T McCormick Hamburger Seasoning
4 Laughing Cow Light Queso Fresco & Chipotle Wedges, cut into pieces
2 T Ketchup
2 t Yellow Mustard
1/3 cup 2% shredded sharp cheddar cheese
2 T Hormel Real Bacon Bits
4 light original Flatouts
½ a medium tomato, cut into pieces
1 – 1 ½ cups shredded lettuce

Directions:
1. Bring a large skillet to medium heat. Add the ground beef and hamburger seasoning and cook until meat is browned. Drain meat. Clean skillet and set aside.
2. Place meat in a medium bowl and add the cheese wedges, ketchup, mustard, cheddar and bacon bits. Stir to combine. Microwave on high for one minute. Stir again until meat is evenly coated.
3. Spoon a quarter of the meat mixture (around a generous ½ cup) onto the center of each flatout and spread the mixture lengthwise, leaving about an inch at each end. Evenly distribute the shredded lettuce and tomato pieces across the top of the meat. Fold in the 1” ends of the flatout over the filling and then fold in the long ends to cover it.
4. Lightly mist the large skillet with cooking spray and bring over medium-low heat. Place the wraps fold-side down onto the skillet (I did them in batches of two) and let them cook for 3-4 minutes or until golden. Flip the wraps and continue to cook until golden on the bottom. Cut in half and serve.

Yields 4 wraps. WW P+: 8 per wrap (P+ calculated using the recipe builder on weightwatchers.com)
Nutrition Information per wrap from myfitnesspal.com: 335 calories, 22 g carbs, 13 g fat, 40 g protein, 10 g fiber s: Bacon Cheeseburger Wrapss: Bacon Cheeseburger Wrapss: Bacon Cheeseburger Wrapss: Bacon Cheeseburger Wrapss: Bacon Cheeseburger Wraps:

Here are a few ideas for your holiday parties!

photo credit: ctw fitness

Coleslaw is pretty much always a staple at any summer picnic or BBQ. And if you are a Weight Watcher, most of those coleslaw recipes can have some pretty scary stats which can use up a lot of your allotted Daily Points Plus Allowance. But try making this slimmed down version instead, and you’ll satisfy your craving for crisp and creamy coleslaw, but you’ll only be sacrificing 2 Points + for each 1 cup serving. Combining some traditional coleslaw ingredients with some not so traditional ones gives this tasty, low calorie side dish recipe a wonderful flavor, while still fulfilling the sweet and creamy texture you’d expect. So the next time you want a great idea for a Weight Watchers Side Dish Recipe, give this Creamy Coleslaw with Red Onion and Apple a try.

Creamy Coleslaw Recipe

Don’t feel guilty about serving coleslaw at your next Weight Watchers friendly summer meal…instead try this healthier version that has just 2 Points + per serving. It makes a wonderful and light no cook summer recipe that’s easy and satisfying!

Ingredients

• 1 small head green cabbage, finely shredded
• 2 large carrots, shredded
• 2 small red apples, peeled, cored, shredded
• 1 small red onion, thinly sliced
• 1 cup plain, non-fat Greek yogurt
• 2 tbsp fat free mayonnaise
• 2 tbsp white wine vinegar
• 1 tbsp Dijon mustard
• 1 1/2 tsp sugar
• 1 tbsp celery salt
• 1/2 tsp black pepper

Instructions

1. In a large bowl, whisk together the yogurt, mayonnaise, mustard, vinegar, celery salt, pepper and sugar.
2. Add in the cabbage, onion, carrot and apple, and toss well to coat.
3. Cover and place in refrigerator for a minimum of 30 minutes to allow flavors to blend and marinate. Toss again before serving.

Preparation time: 15 minute(s)
Cooking time: 0 minutes (s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 2 Points +
PER SERVING: 76 calories; 0 g fat; 15 g carbohydrates; 4 g protein; 3 g fiber


Read more: http://www.laaloosh.com/2011/08/15/creamy-coleslaw-recipe/#ixzz1zCH4bDVp

Try this classic American Macaroni Salad Recipe at your next picnic or barbeque this summer, and enjoy a low calorie side dish that tastes so good, it’s hard to believe it’s Weight Watchers friendly. Each 1 cup serving has just 4 Points +, and trust me when I tell you that it is not lacking in fabulous flavor or creamy texture at all. By using less mayo, a healthier pasta, and adding in some plain non fat Greek yogurt, I was able to put a much healthier spin on a traditionally fattening recipe. Now you can enjoy this popular BBQ recipe and not feel an ounce of guilt. Seriously folks, if you love yourself some creamy macaroni salad recipes, this low calorie version is a must try!

Classic Macaroni Salad Recipe

This classic, creamy macaroni salad recipe is a real hit and is sure not to disappoint. Loaded with all the amazing flavor and texture you’d expect, but with a lot less fat and calories, making it just 4 Points + per 1 cup serving. Make this as your next summer BBQ recipe and everyone will be happy.

Ingredients

• 6 oz Ronzoni Smart Taste Macaroni Pasta
• 6 sweet gherkin pickles
• 1 red bell bepper, seeded and finely chopped
• 1 green pepper, seeded and finely chopped
• 2 celery stalks, finely chopped
• 1 small red onion, finely chopped
• 1/4 cup fresh parsley, finely chopped
• 1/2 cup reduced fat mayonnaise
• 1/2 cup plain, fat free Greek Yogurt
• 2 tbsp cider vinegar
• 2 ½ tbsp Dijon mustard
• 1/2 tsp paprika
• 1/4 tsp white pepper
• 1 tsp salt

Instructions

1. Prepare macaroni noodles according to package instructions. Drain and rinse with cold water and transfer to a large bowl.
2. Add in peppers, onion, pickles, celery, and parsley.
3. In a small bowl, mix together the mayonnaise, yogurt, vinegar, mustard, salt, pepper and paprika.
4. Pour over macaroni and toss well to combine. Serve chilled.

Preparation time: 15 minute(s)
Cooking time: 10 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is 1 full cup
Each serving = 4 Points +
PER SERVING: 187 calories; 5 g fat; 27 carbohydrates; 6 g protein; 4 g fiber


Read more: http://www.laaloosh.com/2011/08/02/classic-macaroni-salad-recipe/#ixzz1zCHl0gS6

photo credit: clean eating

Can you really ever get tired of trying out new versions of Weight Watchers Potato Salad Recipes? I know I certainly can’t! There’s something about potato salads that I just cannot resist, and I love experimenting with different ways to prepare them. One of my favorite versions, is this Minted Potato salad Recipe with Peas and Cauliflower. The cauliflower and peas help give the dish some extra bulk, while the tangy, creamy minted dressing adds a deliciously unexpected flavor. The colors and textures are beautiful, making this low calorie Potato Salad Recipe a great way to add some pizazz to your summer picnic or barbeque. Enjoy!

Minted Potato Salad Recipe with Peas and Cauliflower

Another delicious twist on a traditional potato salad that is so yummy, it’s hard to believe each serving has just 2 Points +. It makes a perfect, low calorie summer recipe to dress up your summer BBQ or picnic.

Ingredients

• 1 lb baby red potatoes, chopped into bite size pieces
• 1 cup cauliflower florets
• 1 cup frozen peas
• 1/2 cup fresh mint leaves, finely chopped
• 2 tbsp white wine vinegar
• 1 tbsp dry white wine
• 1 tbsp fat free mayonnaise
• 1 tbsp plain, non-fat Greek yogurt
• 1 garlic clove, minced
• 1 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a large sauce pan, bring potatoes and cauliflower to a boil and simmer until tender, about 12 minutes, adding in the peas during the last 2 minutes. Drain and let cool a bit. Transfer to a large bowl.
2. Meanwhile, in a small bowl, combine vinegar, wine, mayonnaise, yogurt, garlic, salt and pepper. Pour over potatoes and cauliflower.
3. Add in the chopped mint and toss well. Serve warm or at room temperature.

Preparation time: 10 minute(s)
Cooking time: 12 minute(s)

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate

Number of servings (yield): 6

Culinary tradition: USA (Traditional)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 2 Points +
PER SERVING: 112 calories; 0 g fat; 20 g carbohydrates; 5 g protein; 4 g fiber


Read more: http://www.laaloosh.com/2011/07/14/minted-potato-salad-recipe-with-peas-and-cauliflower/#ixzz1zCHvwf1H

If you want a delicious low calorie salad recipe that’s easy to make and would make a great addition to your Weight Watchers 4th of July Recipes, then you came to the right place today! This Broccoli Bacon Salad Side Dish Recipe is a wonderful and healthy addition to just about any meal. Instead of the same old boring salads you see at every Fourth of July BBQ, why not live things up with this tasty salad instead? With each 1 cup serving having just 2 Points +, you can serve a delicious dish that everyone will love while still staying on track with your Weight Watchers goals. And did I mention it has bacon and mayo?!?!!? Yeah….this one is a must try!

Broccoli and Bacon Salad Recipe

For just 2 Points Plus per serving, why not serve this healthy side dish recipe at your summer barbeque this year? Or take it along as Weight Watchers friendly dish to a potluck! Either way, it’s a tasty low calorie salad recipe that everyone will love and will still help keep you from going overboard with your daily Points Plus Allowance.

Ingredients

• 4 cups broccoli, finely chopped
• 1 1/4 cups jicama, chopped into small, bite sized pieces
• 1 small red onion, finely chopped
• 6 slices cooked extra lean turkey bacon, finely chopped
• 1/4 cup reduced-fat mayonnaise
• 1/2 cup fat free Greek yogurt plain
• 3 garlic cloves, minced
• 1 tbsp cider vinegar
• 1 tsp brown sugar
• 3 tbsp dried cranberries
• 1 tsp salt
• ½ tsp black pepper

Instructions

1. Whisk garlic, mayonnaise, yogurt, vinegar and sugar in a large bowl.
2. Add broccoli, jicama, onions, bacon, cranberries and pepper; stir to coat with the dressing.

Preparation time: 15 minute(s)
Cooking time:

Diet tags: Low calorie, Reduced fat, Reduced carbohydrate, Raw

Number of servings (yield): 6

Culinary tradition: USA (General)

Entire recipe makes 6 servings
Serving size is 1 cup
Each serving = 2 Points +
PER SERVING: 92 calories; 3 g fat; 13 g carbohydrates; 6 g protein; 4 g fiber


Read more: http://www.laaloosh.com/2011/06/28/broccoli-and-bacon-salad-recipe/#ixzz1zCIEazUy

Weight Loss Motivation Tips for Women: No More Excuses!
Weight Loss Motivation Tip #1 – Get Some Gear!
Your gym gear really forms the basis of your workouts. If you aren’t serious about your equipment, you probably won’t be serious about hitting the gym on a regular basis. Something as simple as uncomfortable gym pants can wreak havoc on your workout motivation.
For starters, invest in some gym clothes that are comfortable and make you feel good (you don’t have to go with the most expensive options here). I also highly recommend a good pair of gym shoes , and a decent gym bag to keep all of your equipment organized
Weight Loss Motivation Tip #2 – Get Organized!
Go to the gym prepared (with everything you might need), and you’ll be more likely to see your workouts through! So many workouts never even make it off the ground because of a dead iPod or lost earphones. Pack your gym bag with the right equipment, and keep some backups of your essential items.
Showing up prepared is one of the best predictors of success. When motivation is challenging, it’s easy to find the simplest excuse to skip your workout. Get organized and plan ahead! Another great tool for staying organized is a fitness journal.
Weight Loss Motivation Tip #3 – Stay Satisfied!
I’ve seen it time and again. Feelings of hunger strike just before a workout, and motivation dwindles. But there are a number of things you can do to ensure this doesn’t happen.  I take an energy protein bar. Any variety work. I just go to walmart....nothing fancy
Of course other raw and natural foods should also be a key component of your diet if you are really focused on the results coming in, supplements are just that, meant to supplement your healthy diet so don’t lose that vision.
Some of these great new super foods on the market include  Chia seeds  which are a nutritional, high-protein addition to a salad or bowl of yogurt.
Lastly, if you’re looking for something to energize you during your workout, try drinking energy water – it’s packed full of key vitamins and nutrients to keep you on top of your game and is definitely the buzz of the town lately.
Weight Loss Motivation for Women – Conclusion
Remember, having a plan in place can go a long way to keeping you motivated. These tips will help you stay on track with your weight loss efforts and keep you energized at the gym. Starting today, there are no more excuses!

Buffalo Chicken Mac & Cheese Muffins
Source: Emily Bites Original

Ingredients:
1 T butter
1 T flour
1 c skim milk
¼ t garlic powder
1 cup shredded sharp cheddar cheese
1/3 cup light blue cheese dressing (I used Marie’s – it’s the best!)
3-4 T Buffalo Wing sauce (I used Anchor Bar brand)
2 large eggs
1 large egg white
1 cup cooked shredded boneless skinless chicken breast
1 medium celery stalk, chopped small
4 cups cooked whole wheat or high fiber macaroni (about 8 oz uncooked)

Directions:
1. Pre-heat the oven to 400. Lightly mist a 12-cup muffin tin with cooking spray and set aside.
2. In a large sauté pan, melt the butter over medium heat. Add the flour, mixing it into the butter until thick. Stir in the milk and garlic powder and raise the temp to bring the mixture to just under a boil. Add the cheddar cheese and whisk mixture together until thoroughly combined into a cheese sauce.
3. Remove the cheese sauce from heat and then mix in the blue cheese dressing and Buffalo wing sauce. Beat together the eggs and egg white and then stir into the cheese sauce until combined.
4. Add the chicken and celery to the cheese sauce and stir together. Add the macaroni and continue to stir until coated. Spoon the macaroni mixture evenly into the prepared muffin tin.
5. Bake for 15 minutes or until the tops slightly brown. Let cool at least 15 minutes before removing from muffin tin. Letting the “muffins” cool before removing them from the pan is crucial if you want them to stay together.

Yields 12 “muffins.” WW P+: 4 per muffin (P+ calculated using the recipe builder on weightwatchers.com)
Nutrition Information per serving from myfitnesspal.com: 163 calories, 15 g carbs, 7 g fat, 11 g protein, 1 g fiber

Emotional Eating~

Ever been angry or upset one minute and then on your couch eating the next, unable to remember why you started eating or how long you had spent munching? If so, then you have entered the world of emotional eating. It’s something than can happen to anyone, and one of the most common dieting obstacles out there.

Emotional eating at its best passes after a few minutes. At its worst, it can take over your life and cause you to eat uncontrollably for extended periods of time. And according to nutritional experts, 75% of overeating is caused by emotions. So don’t worry, if you suffer from emotional eating, you are not alone.

People often eat to relieve stress or to get something off their minds. The kicker is that stress, and the insulin jump that goes with it, may actually cause you to crave high sugar, high carbohydrate foods – foods that go straight to your waistline and cause you even more stress.

Rather than munching, it's better to develop new skills for dealing with boredom, self-esteem issues and stress. Try to pinpoint the major reasons for your stress or unpleasant emotions, and see how you can turn the tide. Here are a few suggestions to combat your emotions:

• Get your trigger foods out of the house, get your crutch foods out of arms' reach
  
• Go for a walk or jog. Physical activity relieves stress.
  
• Do deep breathing and relaxation exercises
  
• Keep a reminder of your goal handy
  
• Talk to a friend
  
• Visit and post on the support message boards
  
• Surround yourself with positive reinforcers, like pictures and people
  
• Keep a journal that includes your best personal accomplishments
  
• Track your eating patterns including when and why you pick up food.

Chocolate Fruit Dip

Source: Taste of Home Cooking School Cookbook

Emilybites.com

Ingredients:
8 oz 1/3 less fat cream cheese, softened
1/3 cup sugar
1/3 cup unsweetened cocoa powder
1 t vanilla extract
2 cups light whipped topping (I used Cool Whip Light)

Directions:
1. In a large bowl, combine the sugar and cream cheese and beat with a hand mixer until combined. Add the cocoa powder and vanilla extract and beat again until thoroughly mixed. Add the Cool Whip and continue to beat until well combined.

Serving Suggestion:
I ate this with strawberries because it’s what I had on hand, but you could certainly serve it with an assortment of fruits (pineapple, melon, bananas, etc). Almost every fruit goes well with chocolate!

Yields 16 (2 tablespoon) servings. WW P+: 2 per serving (P+ calculated using the recipe builder on weightwatchers.com)
Nutrition Information per serving from myfitnesspal.com: 75 calories, 9 g carbs, 4 g fat, 1 g protein, 1 g fiber

Personal Sized Baked Oatmeal with Individual Toppings: Gluten Free & Diabetic Friendly

Personal Sized Baked Oatmeal with Individual Toppings: Gluten Free & Diabetic Friendly

Poison foods....fast food
Acid forming
More than 90% of all items in fast food is actually acid forming, which includes hamburgers, french fries, coke, etc. Alkaline foods like fruits, vegetables, nuts, seeds, etc help to regenerate the cells while providing anti-oxidants and vital nutrients.
Acid forming foods promote cortisol and a catabolic state. Your only chance of getting alkaline foods is to order a salad or fruit cup.
All the other acid forming foods will increase inflammation in the GI tract. Once the balance of healthy microflora and probiotics is disrupted in the gut, nutrient assimilation plummets.
That means regardless of how many calories you’re eating, you’re starving yourself at the cellular level because your body can’t get nutrients from the fast-food.
Deep fried- free fatty acids
Most of the fast-food restaurants have stopped using trans-fats oil in their deep fryers but when you boil ANY vegetable oil at high temperatures the sugar and starch from the oil will form cancer causing compounds.
The oil also tends to act like a sponge gathering heavy metals during cooking. But most important is the fact that fried foods are highest in free fatty acids which researchers have shown BLOCKS the actions of many hormones.
You want to mess up your hormone levels, simply eat a bunch of fried foods. It’ll work like a champ every time.
You may like the taste of fried food but I doubt you’ll like losing your sex drive, being overweight, fatigued, and generally “sick and tired” all the time.
Monosodium Glutamate (MSG)
This nasty substance which is in just about any fast food you can imagine will wreck havoc on your hormonal system. They add it to the food because it will not only make it taste better but it also makes the food become addictive. Think I’m joking? I wish I was.
MSG destroys the hypothalamus which controls the entire body’s homeostasis. It has the very distinct property of working to increase appetite. This is why you can eat a fast food meal and still be hungry for more!
I’m telling you there’s some scary stuff going on here designed to keep you coming back for more.
If you think that an occasional Big Mac is no big deal and you can eat fast-food in moderation, think again. Sure you may get away with it if you have a fast metabolism but I can assure you damage is still being done.
I’m generally a spokesperson for “all things in moderation” and for the most part I live by this credo. But when it comes to fast-food I’ll take a pass. You’re better off to indulge in a few cocktails or some dark chocolate.
I’ve seen fast-food do some pretty serious damage to a person’s health and witnessed several people struggling to break an addiction to it. If you eat it regularly or occasionally for that matter, do whatever it takes to scare yourself straight.

Easy Fruit & Herb Flavored Water

Ingredients
fruit — 2 cups berries, citrus, melons, pineapple…most fruits will work (see recommended amounts in directions)

• herbs — a sprig of mint, basil, sage, rosemary, tarragon, thyme, or lavender

• water (tap or filtered)

• ice

Directions
Supplies needed: 2 quart pitcher or jar with lid; muddler or wooden spoon
General formula for whatever fruit/herb combo you desire.
1. If using herbs, add a sprig of fresh herbs to jar/pitcher; press and twist with muddler or handle of wooden spoon to bruise leaves and release flavor; don’t pulverize the herbs into bits.
2. Add approx. 2 cups of fruit to jar/pitcher; press and twist with muddler or handle of wooden spoon, just enough to release some of the juices
3. Fill jar/pitcher with ice cubes.
4. Add water to top of jar/pitcher.
5. Cover and refrigerate for up to 3 days.

Suggested flavor combinations:
ALL CITRUS (no herbs) — Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar and proceed with muddling, add ice & water.
RASPBERRY LIME (no herbs) — Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add 2 cups raspberries. Muddle, add ice & water.
PINEAPPLE MINT — Add a sprig of mint to the jar (you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar). Muddle the mint. Add 2 cups pineapple pieces, muddle, add ice & water.
BLACKBERRY SAGE — Add sage sprig to jar and muddle. Add 2 cups blackberries; muddle, add ice & water.
WATERMELON ROSEMARY — Add rosemary sprig to jar & muddle. Add 2 cups watermelon cubes; muddle, add ice and water.