"Act" like a successful Weight Watcher~~~everyday!

When you expect success, your mind focuses on success.

You hold the key. You and you alone can choose to envision your outcome and can choose to take action.

If you act like you want some"thing" ...you will get that "thing". Some days I KNOW its hard to be a good weight watcher. We all have bad days. Do NOT beat up on yourself. Just keep going...THREE SIMPLE WORDS.......~LIFE GOES ON~
You are in control of you

Weight loss success is up to you, and is for you, by you and because of you. Realize this: You are the only person who can take control of your life. You and you alone can get yourself out of your chair and on your feet. You are the only one that can take the responsibility for the condition in which you find yourself. That's right, you are responsible for you.

Now if you are trying diet after diet and failing over and over again then you must at some point in time realize that it is quite likely not the diets that are failing. You must be willing to change your life to succeed at weight loss. Are you trying to lose weight just for one day, and then you want it back? Not usually, most want to lose weight and keep it off. That means a change, not in just weight but in life.

In work and play we are accountable for our actions, this is no different when it comes to weight loss. It won't go away by itself, and it certainly did not show up by itself. You are what makes you what you are, and if you do not like the way you are now you must change it.
It is very satisfying when a person notices your efforts and compliments you on the things you have done. However, when you are dieting and changing your life it may take a more time for people to actually notice the weight you have lost. Weight loss is not an instant gratification type of activity. Do not give up simply because no one noticed you lost a pound. You must continue your efforts; you just might surprise yourself, after a while with a roaring success.

Weight loss is a life change, and you must hold yourself accountable to your stated dieting and weight loss goals in order to achieve any lasting results. To change your life requires a degree of accountability, you must be the one to make it happen.



Crock Pot Chicken Parmesan Recipe
Ingredients:
2 tsp. olive oil
4 skinless, boneless chicken breasts (about 3 oz.) each
1 1/4 cups crushed tomatoes
2 large cloves garlic, crushed
1 tsp. Sugar
Pinch of celery seeds
2 tbs. dry red wine
1/2 cup shredded mozzarella cheese
2 tbs. grated Parmesan cheese
*Optional: serve on top of some 0 Calorie Miracle Noodles to really bulk up the dish without added extra calories or Points

Directions:
Heat the oil in a non-stick skillet over med.-high heat. Add the chicken and saute, stirring occasionally, until lightly browned, about 10 min. Combine the chicken and next 5 ingredients in the crock pot. Cover and cook on LOW until the chicken is cooked through and a meat thermometers registers 170 degrees – approximately 6-8 hrs. Combine the cheeses in a small bowl and sprinkle them over the chicken. Don’t stir. Cook until the cheeses are melted, about 15 min.

Serves 4
Each Serving = 6 Weight Watchers Points

Where do you want your weight to be by Labor Day.....

Where do you want your weight to be by Labor day......ok people....that is 5 weeks away!


If you've determined you do need to lose weight, your next step is to set a reasonable weight loss goal for yourself. You can base your goals on any number of factors, but a great place to start would be the general recommendations set out by the American College of Sports Medicine which are 5-10% of body weight or one to two pounds per week.


If you talk to most people, you'll probably find that everyone feels like they need to lose weight, even people who appear to be at a healthy weight. Often our weight loss goals are based on what we think we should look like rather than what's reasonable for our bodies right now. There are broad parameters to use to figure out if you need to lose weight but, in general, a candidate for weight loss may have the following characteristics:

•A BMI of more than 25
•A Waist-Hip ratio of higher than .8 for women and higher than 1.0 men
•An Abdominal Girth measurement of more than 35 inches in women and 40 inches in men
Of course, those aren't the only clues that tell us we need to lose weight. There are those annoying indications like tight clothes, getting out of breath doing simple activities, or stepping on a scale for the first time in awhile. However, before you set goals based on what you think you should weigh, make sure you see your doctor to get an individual assessment.
However you determine your weight loss goals, you should record that goal and then make a plan to reach it. Look at your goal objectively: is it specific, measurable, attainable, realistic and tangible?

Here are a few ideas to help you be slimmer by the Holiday, isn't that what we all want?

Remember a few days ago I asked you....in a year....where will your weight be?



Replace my morning Egg McMuffin (300 calories) with a bowl of oatmeal (about 180 calories).
Replace one Coke (150 calories) with Fresca (0 calories).
Walk for at least 30 minutes at 3.5-4.0 mph 3 days a week (approx. 180-240 calories burned).
Strength train 2 days a week for 30 minutes (approx. 140-280 calories burned)
Total Calories burned each day: 270 - 550 (depending on whether I exercise).

Looking at this example, you can see that breaking down your goal into specific steps can help you focus on your daily tasks. Just remember to adjust your goal whenever you need to. If you find you're not losing weight as quickly as you thought (and this is very normal), change your goal weight or the length of time to reach it. Remember, your goal needs to be attainable, so be willing to set new goals if the old ones aren't working for you.

Weight Watchers Fresh Crustless Strawberry Pie
Makes 6 servings

Ingredients
4 cups strawberries
1 (5/8 ounce) box sugar-free strawberry gelatin
1 (1 1/3 ounce) box sugar-free vanilla pudding mix
2 cups water

Preparation
1. Mix together the water and sugar-free pudding mix.
2. Bring to a boil.
3. Remove from the heat and mix in the jello crystals.
4. Place the strawberries in a pie pan.
5. Pour the pudding/gelatin mixture over the strawberries and chill for at least an hour before serving.

WW POINTS per serving: 0
Nutritional information per serving: 38 calories, 0.3g fat, 1.9g fiber

Are you a priority~~~???

Many women have a difficult time making themselves a priority in their own lives. But when it comes to losing weight, making yourself a top priority is a must. Taking off the pounds -- and keeping them off -- requires time and attention we are accustomed to giving to our loved ones.
Have you felt guilty about making yourself a priority? If, so how do you cope with that feeling? What changes have you made to your life or your family's schedule for weight loss? Share your advice for other women who are having trouble putting their weight-loss journey at the top of their lists.

Any extra pounds you’re carrying aren’t just going to go away by themselves and so you actually have to put some effort into losing weight. Clearly, if your weight has become such a problem that it is affecting your physical health and you feel miserable all the time because you’re much heavier than you’d like to be you have to make weight loss a priority. It may be convenient to keep putting off the decision to lose weight, but the sooner you embrace a healthy eating plan and start doing exercise, the sooner you will reach a weight that you are happy with.

There are now more overweight individuals on the planet than ever before and you’re probably used to hearing about all the health problems that are likely to arise when you are carrying too much weight around with you. It might be tempting to switch your mind off when you hear this kind of information, but it is basically impossible to escape from.

If you’re significantly overweight you may have already begun to encounter some of the health problems. When you’re overweight you’re more likely to have high cholesterol and high blood pressure and, thus, are at greater risk of having a heart attack or stroke. You also have a greater chance of developing type 2 diabetes, cancer, osteoarthritis and sleep apnoea.

With all these potential health problems arising from being overweight it is clear that you can’t keep avoiding the issue of your weight, as you need to deal with it sooner rather than later to minimise your chances of succumbing to illness.

Besides, it’s not only your physical health that can suffer as a result of being overweight, as your emotional health can also take a turn for the worse. Being overweight can make it difficult to establish relationships because you’re so conscious of your weight and you may even push people away rather than having to contend with rejection. You are often subject to bullying and general nastiness about your weight, which tends to undermine your self-esteem.

There is also the fact that it is harder to find clothes that fit and which flatter your figure and so you have another excuse to avoid social situations, even though you are left feeling lonely and isolated. When you feel this miserable you can’t just wait for things to improve and so you are going to have to take action to kick-start your weight loss. Although losing weight is difficult you need to make it a priority so that can feel good about yourself for a change.

As a Weight Watcher, I assumed my days of regular pasta eating were behind me, but this low calorie Baked Ziti Recipe has given me a way to enjoy a much beloved Italian dish, without sacrificing too many of my Weight Watchers points. Simply by subbing out a few of the higher calorie ingredients for lower calorie versions, I was able to make this baked ziti pasta with just a 5 Point Total per serving, yet maintain it’s fabulous taste. And though this is not an official one of Weight Watchers Pasta Recipes, anyone who is looking for a lower point version of Baked Ziti with Ground Beef, will love this recipe!


Baked Ziti Pasta Recipe
Ingredients:
- 12 oz Ronzoni Smart Taste Pasta (I used the penne noodles)
- 1 28 oz can crushed tomatoes
- 1/2 cup chopped mushrooms
- 1 cup reduced fat mozzarella cheese, shredded
- 2 tsp olive oil
- 4 medium garlic cloves, minced
- 1/4 cup yellow onions, finely chopped
- 1/2 lb extra lean ground beef (96/4)
- 1 tsp oregano
- 1 tsp fresh basil, finely chopped
- 1 tsp thyme
- 1 tsp rosemary
- salt and pepper to taste

Directions:
Preheat oven to 350°F. Cook pasta according to package directions; drain and set aside.
Meanwhile, heat oil in a medium saucepan over medium heat; add onions and garlic and sauté 2 minutes. Add beef and cook until browned, breaking up meat with a spoon as it cooks, about 3 to 5 minutes; drain off any fat and set pan back over medium heat.
Add the oregano, basil, thyme, rosemary, salt and pepper. Cook about 2 minutes. Add tomatoes and mushrooms and bring mixture to a boil; reduce heat and simmer for 5 minutes.
Spoon a small amount of beef-tomato mixture into bottom of a 4-quart casserole dish (just enough to cover surface); top with half of cooked pasta. Next, layer with half of remaining beef-tomato sauce and half of mozzarella cheese. Layer with remaining pasta and then top with remaining beef-tomato sauce; sprinkle with remaining mozzarella cheese. Bake until cheese is golden and bubbly, about 30 minutes. Cut into 6 pieces.

Entire recipe makes 6 servings
Serving size is 1 piece
Each serving = 5 Point Total

Drinking water & weight loss

Drinking water & weight loss...???

Don't roll your eyes! The potion for losing that excess body fat is all around you. It covers two thirds of the planet. If you eat right and exercise at the intensity, frequency and duration proper for you, but still can't get rid of a little paunch here and there, you're probably just not drinking enough water.

When you drink all the water you need, you will very quickly notice a decrease in your appetite, possibly even on the first day! If you're serious about becoming leaner and healthier, drinking water is an absolute must. If you're doing everything else right and still not seeing results, this might just be what's missing.



In a study it found that people who drank water before meals ate an average of 75 fewer calories at that meal. This may not seem like much, but if you ate 75 fewer calories at lunch and dinner for the next year, you could lose about 14½ pounds! In addition, being even 1 percent dehydrated can cause a significant drop in metabolism, which can also interfere with weight loss.

Finally, it is very difficult for the body to differentiate hunger from thirst. If you don't drink enough water throughout the day, you may mistake thirst for hunger and eat more than you really need, which can also impair weight loss. So staying well hydrated is important, particularly if you are trying to lose weight. And don't forget to eat lots of water-based foods like soups, vegetables and low-fat dairy, which are equally important for weight loss, as they lower the calorie density of meals. That can help you reduce calories without reducing portions.

To answer the second part of your question, yes, drinking massive amounts of water (gallons and gallons) can cause a dangerous condition known as hyponatremia (low sodium levels in the blood), which can cause confusion, irritability and seizures and may even lead to a coma.

This condition is very rare in healthy people but can sometimes be seen in the elderly or in endurance athletes who sweat significantly and drink water only to replace lost fluids. Most people should be far more concerned with not drinking enough water versus drinking too much

Water is the best beauty treatment. You've heard this since high school, and it's true. Water will do wonders for your looks! It flushes out impurities in your skin, leaving you with a clear, glowing complexion. It also makes your skin look younger. Skin that is becoming saggy, either due to aging or weight loss, plumps up very nicely when the skin cells are hydrated. In addition, it improves muscle tone. You can lift weights until you're blue in the face, but if your muscles are suffering from a drought, you won't notice a pleasant difference in your appearance. Muscles that have all the water they need contract more easily, making your workout more effective, and you'll look much nicer than if you had flabby muscles under sagging skin.

"Eight glasses a day? Are you kidding?!" It's really not that much. Eight 8-ounce glasses amount to about two quarts of water. This is okay for the average person, but if you're overweight, you should drink another eight ounces for every 25 pounds of excess weight you carry. You should also up this if you live in a hot climate or exercise very intensely.



Chicken ‘n’ Cheese Casserole (a real WW recipe)

2 cups cooked macaroni

2 cups coarsely chopped cooked skinless, boneless chicken breasts

2 cups canned condensed cream of mushroom soup (undiluted)

2 cups fat-free milk

8 ounces low-fat cheddar cheese, cut into small cubes

1. Preheat oven to 350F

2. In large casserole, combine all ingredients, mixing well.

3. Bake, covered, 35-45 mins. Remove cover; bake 10-15 mins longer. Serve immediately.

SERVING SUGGESTIONS: I just make this in 1 large skillet & than bake in the oven. I use low-fat cream of mushroom soup & I just serve salad with it. This is a staple in our household, I have been making it for a while now.

Prepare-Ahead Tip: Combine all ingredients, cover, & refrigerate overnight, then bake as directed.

Makes 8 servings

CAL: 262, FAT: 12.7, FIBER: 0.6 WW Points = 6

Weight going up & down...

We’ve been told over an over again that daily weighing is unnecessary, yet many of us can’t resist peeking at that number every morning. If you just can’t bring yourself to toss the scale in the trash, you should definitely familiarize yourself with the factors that influence it’s readings. From water retention to glycogen storage and changes in lean body mass, daily weight fluctuations are normal. They are not indicators of your success or failure. Once you understand how these mechanisms work, you can free yourself from the daily battle with the bathroom scale.

Water makes up about 60% of total body mass. Normal fluctuations in the body’s water content can send scale-watchers into a tailspin if they don’t understand what’s happening. Two factors influencing water retention are water consumption and salt intake. Strange as it sounds, the less water you drink, the more of it your body retains. If you are even slightly dehydrated your body will hang onto it’s water supplies with a vengeance, possibly causing the number on the scale to inch upward. The solution is to drink plenty of water.

Excess salt (sodium) can also play a big role in water retention. A single teaspoon of salt contains over 2,000 mg of sodium. Generally, we should only eat between 1,000 and 3,000 mg of sodium a day, so it’s easy to go overboard. Sodium is a sneaky substance. You would expect it to be most highly concentrated in salty chips, nuts, and crackers. However, a food doesn’t have to taste salty to be loaded with sodium. A half cup of instant pudding actually contains nearly four times as much sodium as an ounce of salted nuts, 460 mg in the pudding versus 123 mg in the nuts. The more highly processed a food is, the more likely it is to have a high sodium content. That’s why, when it comes to eating, it’s wise to stick mainly to the basics: fruits, vegetables, lean meat, beans, and whole grains. Be sure to read the labels on canned foods, boxed mixes, and frozen dinners.

Women may also retain several pounds of water prior to menstruation. This is very common and the weight will likely disappear as quickly as it arrives. Pre-menstrual water-weight gain can be minimized by drinking plenty of water, maintaining an exercise program, and keeping high-sodium processed foods to a minimum.

Another factor that can influence the scale is glycogen. Think of glycogen as a fuel tank full of stored carbohydrate. Some glycogen is stored in the liver and some is stored the muscles themselves. This energy reserve weighs more than a pound and it’s packaged with 3-4 pounds of water when it’s stored. Your glycogen supply will shrink during the day if you fail to take in enough carbohydrates. As the glycogen supply shrinks you will experience a small imperceptible increase in appetite and your body will restore this fuel reserve along with it’s associated water. It’s normal to experience glycogen and water weight shifts of up to 2 pounds per day even with no changes in your calorie intake or activity level. These fluctuations have nothing to do with fat loss, although they can make for some unnecessarily dramatic weigh-ins if you’re prone to obsessing over the number on the scale.

Otherwise rational people also tend to forget about the actual weight of the food they eat. For this reason, it’s wise to weigh yourself first thing in the morning before you’ve had anything to eat or drink. Swallowing a bunch of food before you step on the scale is no different than putting a bunch of rocks in your pocket. The 5 pounds that you gain right after a huge dinner is not fat. It’s the actual weight of everything you’ve had to eat and drink. The added weight of the meal will be gone several hours later when you’ve finished digesting it.

Exercise physiologists tell us that in order to store one pound of fat, you need to eat 3,500 calories more than your body is able to burn. In other words, to actually store the above dinner as 5 pounds of fat, it would have to contain a whopping 17,500 calories. This is not likely, in fact it’s not humanly possible. So when the scale goes up 3 or 4 pounds overnight, rest easy, it’s likely to be water, glycogen, and the weight of your dinner. Keep in mind that the 3,500 calorie rule works in reverse also. In order to lose one pound of fat you need to burn 3,500 calories more than you take in. Generally, it’s only possible to lose 1-2 pounds of fat per week. When you follow a very low calorie diet that causes your weight to drop 10 pounds in 7 days, it’s physically impossible for all of that to be fat. What you’re really losing is water, glycogen, and muscle.

This brings us to the scale’s sneakiest attribute. It doesn’t just weigh fat. It weighs muscle, bone, water, internal organs and all. When you lose "weight," that doesn’t necessarily mean that you’ve lost fat. In fact, the scale has no way of telling you what you’ve lost (or gained). Losing muscle is nothing to celebrate. Muscle is a metabolically active tissue. The more muscle you have the more calories your body burns, even when you’re just sitting around. That’s one reason why a fit, active person is able to eat considerably more food than the dieter who is unwittingly destroying muscle tissue.

Robin Landis, author of "Body Fueling," compares fat and muscles to feathers and gold. One pound of fat is like a big fluffy, lumpy bunch of feathers, and one pound of muscle is small and valuable like a piece of gold. Obviously, you want to lose the dumpy, bulky feathers and keep the sleek beautiful gold. The problem with the scale is that it doesn’t differentiate between the two. It can’t tell you how much of your total body weight is lean tissue and how much is fat. There are several other measuring techniques that can accomplish this, although they vary in convenience, accuracy, and cost. Skin-fold calipers pinch and measure fat folds at various locations on the body, hydrostatic (or underwater) weighing involves exhaling all of the air from your lungs before being lowered into a tank of water, and bioelectrical impedance measures the degree to which your body fat impedes a mild electrical current.

If the thought of being pinched, dunked, or gently zapped just doesn’t appeal to you, don’t worry. The best measurement tool of all turns out to be your very own eyes. How do you look? How do you feel? How do your clothes fit? Are your rings looser? Do your muscles feel firmer? These are the true measurements of success. If you are exercising and eating right, don’t be discouraged by a small gain on the scale. Fluctuations are perfectly normal. Expect them to happen and take them in stride. It’s a matter of mind over scale

BLUEBERRY CRISP

POINTS® Value: 4
Servings: 2
Preparation Time: 2 min
Cooking Time: 15 min
Level of Difficulty: Moderate


Omit the granola in this no-bake crisp and the fruit mixture can be used as a delicious, fresh-tasting topping for waffles.




Ingredients

10 oz unsweetened frozen blueberries
3 Tbsp sugar
2 1/2 tsp cornstarch
1/2 cup(s) blueberries
1/2 tsp orange zest
1/8 tsp table salt
1/4 cup(s) low-fat ready-to-eat granola cereal

Instructions
Combine frozen berries, sugar and cornstarch in a saucepan; bring to a boil, stirring frequently. Reduce to a simmer and cook until thickened, 2 to 3 minutes. Remove from heat, stir in fresh blueberries, orange rind and salt; set aside to cool for 10 minutes.


Meanwhile, in toaster oven or dry skillet, toast granola until lightly browned, about 3 to 4 minutes.


To serve, divide blueberry mixture among serving bowls and top with granola.

Motivation.......

I firmly believe that once you make a commitment to losing weight and maintaining it, you adopt a lifestyle you will live with the rest of your life. So weight loss (and now maintenance) ARE the central aspects of my life, along with my family, and all the other important things I live for. I love myself and so I treat my body with respect, just as I love my husband and kids and treat them with respect, too. It’s second nature, so it’s not like I think about my weight 24/7. I’ve incorporated it into my daily life. It doesn’t mean I don’t get upset with or disappointed in my body, just as I get upset with or disappointed with my life from time to time.. The key to dealing with these emotions is in my behavior.
~ Motivation from day one has been important because I wanted to be thin again. I stay motivated now by enjoying how I feel at this weight. I need to confess, though, that losing weight was easier than maintaining, at least emotionally. I’m still working through the “nerves,” such as “Oh no! What if I gain a pound or two! What will I do?? ” Clearly I have issues to work through. Maintenance is, after all, a journey and not “the end.”

Bottom line, you need to find one or two things that personally motivate you. Don’t lose weight for an event or for someone else or because your doctor says you have to. Find what it is inside YOU that wants to lose weight and let THAT be your motivator.


First, let’s find out what the importance of motivation is exactly. Simply put, motivation is that driving force which allows you to achieve your goals and go after what you want in life. If you want to change your personality for the better, get a promotion at work, start a new habit, be a better person who is part of the community, become a better parent for your kid – all of these things would be easier accomplished if you are properly motivated.

As long as you have a strong personal motivation, you can achieve almost anything that you want from life. However, remember not to fall into the trap of looking for short-cuts to achieve your goals. It’s perfectly fine if you have to take a long and winding road to achieve your goal. It will even be a sweeter victory when you finally achieve your goal, knowing that you have had to go through several hurdles to attain it.
Remember it's human nature to some days NOT feel motivated. Thats ok!!! Just do something that inspires you daily....Post it notes..(yesterdays blog), read a good book, call a great friend......go for a walk!



Zucchini Pizza Bites
Servings: 1 • Serving Size: 4 pieces • Points: 2 ww pts
Calories: 124.8 • Fat: 5.7 g • Protein: 8.2 g • Carb: 10.4 g • Fiber: 3.0 g

4 slices large zucchini 1/4" thick (or 1 medium zucchini cut on diagonal)
Spray olive oil
2 tbsp pizza sauce
1/4 cup part skim mozzarella
salt and pepper
Cut zucchini about 1/4 inch thick. Spray both side lightly with oil and season with salt and pepper. Broil or grill for about 2 minute on each side. Top with sauce and cheese and broil for an additional minute or two. (Careful not to burn cheese)

Lists around the house.........

Are you like me & and you need to be reminded how important this journey & and I am?
"I list all the reasons I want to lose weight and put them in random places around the house, along with older larger me and thinner pictures of myself."

"It's never too late to be what you might have been"

I have many great sayings I keep posted around the house. They are generally located on the mirrors. I have a mirror in front of the tread mill where I see myself when I working out. I see the process...& the progress!! Its great to see the sweat run! I also have these notes on my bathroom mirror. This is my favorite room in the whole house. It is MY room. I also have notes on the fridge, great place to be reminded of.....where I have been & what I should not open up the fridge to eat! Keep these notes moving from room to room so you don't get "used to" what they say!!

Always remember you are unique and you are important. There is no one else in the world quite like you. You are special. There never has been and there never will be anyone like you again.

Don't let people take away your respect for yourself. No matter what they say or do remember that you are very important and a worthwhile person, and always retain respect for yourself. They cannot take away your self respect and dignity, for you control what you think of yourself and no one else.

You have your own special qualities and talents, and though you may not have the talents and gifts that someone else has, you have your own talents and gifts that others do not have. No one else can be you. Only you can be you. Try to be the best you possible.

Remember also that you are important to other people. You cannot help but touch the lives of other people as you go through life. There are many people who need your love and support, and who look up to you, and want to emulate you. People you may not even be aware of need you, and watch your life, and if you give up and fail yourself, you are failing them and letting them down too


Weight loss specialists will tell you that attitude has a more powerful effect on losing weight than all other factors. The best plan out there won't cut it, if you don't follow it, and that can be a matter of attitude and motivation. Here are some tips to help you change your thinking and acting:

1. Never dwell on "failures." Look at failures honestly, and then tell yourself, "This setback is temporary - here's what I'll do differently next time."

2. Look at setbacks as opportunities. Problems and temporary failures provide a chance to learn how to do it better. Use them as steps towards success.

3. Think in terms of solutions, not problems. "I have such a hard time resisting temptation," becomes, "When have I resisted, and what can I learn from that experience?" Reaching for the convenient junk food isn't a problem, but a lesson: Don't let it be convenient.

4. See success, both your own and other's. Noticing even a little progress reminds you what is possible, and it keeps you motivated. This is a powerful way to stay on track. Little successes give the motivation for bigger ones.

5. Imagine yourself how you want to be. When you see yourself how you want to be repeatedly, this gets your subconscious mind working towards that image. Do this often.

6. Do something now. Action often precedes and stimulates attitude and motivation. Eat some healthy snacks, read a useful article, or get out and take a walk. Do anything, however small, towards your weight loss goals. Momentum is created by taking any step in the right direction.








Penne with Sausage and Roasted Pepper Sauce


Yield: 4 servings
Points: 7
Ingredients
2 cups uncooked penne or other tube-shaped pasta
6 oz 50%-less-fat pork sausage (such as Jimmy Dean)
1 ¼ cups bottled spaghetti sauce
½ cup diced bottled roasted red bell peppers
¾ teaspoon sugar
1/8 teaspoon salt
Instructions
Cook pasta according to package directions, omitting salt and fat. Drain well.
While pasta cooks, cook sausage in a large nonstick skillet over medium heat 6-8 minutes or until brown; stir to crumble. Drain.
Add spaghetti sauce and bell peppers to pan; bring to a boil
Reduce heat and simmer, uncovered, 5 minutes or until slightly thick.
Remove from heat; stir in sugar and salt. Cover and let stand 3 minutes. Serve over pasta.

love yourself.......

~~~Having confidence is important. ~~~And accepting your body is one step closer to achieving self confidence. However, it can be really hard to accept your body and have confidence, what with all the skinny models and airhead, rich celebrities the media is forcing on us. But that doesn't make accepting your body any less important.

Don't compare yourself to others. Not just celebrities and famous people-stop thinking about how the girl next door to you has gorgeous legs and gets way more compliments than you. What's the point? Every single person is different, even identical twins, so what's the point of comparing each other? It's like saying that one light bulb is better quality than another one, when they're both different brands. Both light bulbs have good and bad points, and both are totally different.

~~Love Yourself. ~~Be proud of your body and who you are. Don't let little things, like the shape of your hips or your weight, hold you back from being happy. It's just not worth it. The moon reflects in both pure water and a can of beer. That means that whatever you look like, the real you is what you should be caring about. Who cares if you're gorgeous if you can't be nice? And what's the point of having a beautiful face if you don't bother paying your debts? It will take time, but learn to love yourself.

~~Notice all of the positive and beautiful things about you!~~YES!!!! I LOVE THIS!! Every single one. You could have the most gracefully shaped neck, the most athletic looking legs, or the silkiest and shiniest hair. Don't forget your personality, too-that's even more important. Maybe you are the best listener and everyone comes to you for advice. Or maybe you can make people laugh, no matter how low they feel. Even the tiniest thing contributes to who you are-you wouldn't be you without it.

Never jeopardize your health to look a certain way! It's not worth going through the hell of an eating disorder to be thin, and plastic surgery isn't going to solve your problems.










These French fries are just as tasty as the regular fries, but they are baked in the oven, so that makes them just 2 points per serving!

I'm so glad I found this recipe... Now I can eat French fries whenever I feel like it, without feeling guilty! :)

Weight Watchers Oven-Baked French Fries recipe
Makes 8 servings
2 pts.


16 ounces frozen crinkle-cut French-fried potatoes
2 tablespoons grated Parmesan cheese
1/2 teaspoon paprika
salt (to taste)
black pepper (to taste)

Preparation
1. Preheat the oven to 450 degrees F.
2. Combine the Parmesan cheese, paprika, salt and pepper to taste.
3. Place the potatoes in a medium bowl coated with cooking spray.
4. Sprinkle the potatoes with the cheese mixture, tossing well.
5. Arrange the potatoes in a single layer on a baking sheet coated with cooking spray.
6. Bake at 450 degrees F for about 13 minutes (or until tender).

WW POINTS per serving: 2
Nutritional information per serving: 89 calories, 3g fat, 1.1g fiber

GREAT JOB MINA!!!!

Today I want to talk about a great friend of mine I have mentioned before, Mina Burgess. She & I have been friends a few years now. We met at Weight Watchers. We used to come to the Thursday meeting. When I quit coming 2 years ago, she kept going. Working very hard toward her goal. When I came back this time, on a Saturday morning class, I saw her. It was such a nice familiar face to see. I am so glad I got to be friends with her. She has enriched my life !!!!
She made it to her goal today. She has worked so very hard to get there. She lost over 50 lbs.( never to be found...for good) I am SO PROUD!!!!
Mina is inspiring to everyone in class. She always has a great comment. She knows the Weight Watcher plan in & out! She has done this slow, there were many times I know she felt like quitting....as we all have....but see, she stuck it out. Look where she is now. The slow pace she took will pay off. She WILL keep this weight off. She looks AMAZING!!!! She was so cute when she weighed, she was like a child....so giddy. I love to see someone so happy. I'm sure she will never forget today! I know I wont!

CONGRATULATIONS my dear friend~~~~ Love ya!

Goals: Making and Achieving Them
By Rachel Bruner, About.com Guide
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Making and Achieving Goals

1. Pick ONE Goal: This is important! You can only achieve your goals if you focus on them one at a time. Once your goal has been accomplished or made into a stable habit you can start on the next goal.

2. Start Small and Easy: The best way to succeed with your first goal is to pick something you are already doing, once in awhile, but want to do daily. This will build your self confidence as you achieve the goal and help prepare you to work on future goals.

3. Simplify: Choose a small, specific goal, or break up larger goals into small pieces that can be done on a daily basis. Big successes start with little ones.

4. Write It Down: Write your goal in large letters and place it where you will see it several times a day. Putting your goal to paper makes it official: You Want It!

5. Keep Track Every Day: This step is VERY IMPORTANT! If you don't keep track of your daily progress you won't progress. Everything we accomplish takes DAILY steps which turns the goal into a habit. See page two for a list of fabulous "Goal Tracking Tools and Ideas" to help you record your daily progress.

6. You Have To Want It: If you don't really want to do it, you won't succeed. Pick goals you want to achieve or change your attitude so you REALLY do want it.

7. Schedule Time: Here are three ideas to help you make time for your goal:
•Prioritize: Make time by not doing things that are of less, or no, value. Hours in front of the TV or computer can be used productively by first pushing the off button, or just walking away.
•Say No~~~ I don't want that but ~~Thank you
•Make the Time: You have to MAKE the time or you won't MAKE the goal. Pick a time when you will work on your goal, such as early in the morning, late at night, during lunch, when children are napping (watching TV, playing with a friend/spouse), or when you're waiting in line for something. If you "just don't have the time" then wake up earlier. Most people only need 6 hours of deep sleep. If you have trouble sleeping try the following: don't eat after 8:00 and don't rehearse the day's events or tomorrow's plan. Instead focus your mind continually on a black hole of nothing. This always works for me, if I do it!
8. Be Firm Yet Flexible: To achieve your goal you have to be firm with yourself. You have to do the required work to accomplish your goal. You also have to be a bit flexible. Make a backup plan for days when achieving your goal might be difficult. i.e. If your goal is to study the scriptures daily and you know on Friday you'll be running errands the entire day take your scriptures with you. Study them during the moments you're waiting for something to happen, such as standing in line. BUT be firm with yourself that this is ONLY for rare occasions.

9. Be Positive: Doubting thoughts, and words, will crush your goal. Think and say positive things. "Talk to Yourself" by picking a positive, "phrase that you will train your mind to focus on at different times through out the day until it begins to dominate your awareness and reshape the person you are." (Who Will Cry When You Die?) For example: If your goal is to eat healthier you could say, "I'm grateful I only eat healthy foods" or if you want to be more patient say, "I'm thankful I'm patient." Repeat the phrase 200 times a day (that's 10+ times an hour) for four weeks. I have used this practice, and will continue to do so, because it really works! It has turned my most negative, consistent thoughts into a positive reality.

10. Pray About It: Choosing righteous goals is just what the Lord wants us to do, so ask for his help. As you daily pray and work to wards your goal you will see daily success.


There’s nothing better than the aroma of fresh banana bread baking up in the kitchen. And this nutritious, low calorie Oatmeal and Banana Bread Recipe is easy to mix up and will make the whole house smell wonderful. Loaded with fiber and vitamins, this Weight Watchers recipe has just 4 Points per serving, but is huge on flavor! It makes a wonderful bread to serve at a gourmet breakfast, or as a snack with coffee or tea. I found this baked bread recipe to be super easy to make and the taste was fantastic – so moist and light! If you want to make it a Banana Nut Bread Recipe, feel free to add in some chopped walnuts or pecans, but remember to add in the Weight Watchers Points! If you are looking for a tasty and healthy banana bread that even your Grandma would be proud of, this is one Weight Watcher recipe that you must try!


Weight Watchers Oatmeal Banana Bread Recipe
Ingredients:
- 1 1/4 cup all-purpose flour
- 1/2 cup unpacked brown sugar
- 1/2 tsp table salt
- 1/2 tsp baking soda
- 1/4 tsp baking powder
- 1/2 tsp allspice
- 3 tsp canola oil
- 1 large egg, beaten
- 2 medium egg whites, beaten
- 3 large bananas, ripe
- 1 cup uncooked old fashioned oats

Directions:
Preheat oven to 350°F. In a large bowl, stir together dry ingredients. Add oil and eggs; mix thoroughly.
In a smaller bowl, mash bananas with a potato masher or fork. Add bananas and oatmeal to batter.
Spray a loaf pan with cooking spray. Pour batter into pan and bake until top of loaf is firm to touch, 45 to 55 minutes. Remove from oven and allow to cool in pan for 5 minutes. Flip out and cool on a wire rack for another 10 minutes. Slice loaf into 10 equally sized slices.

Serving size is 1 slice
Each serving = 4 Weight Watchers Points

Healthy oils

Despite all the concern about healthy oils in our diet, the body does require healthy oils to function. The problem is that most people are getting the wrong kinds of fats/oils in their diet and are lacking the good healthy oils.(especially people eating low fat foods).

Besides being an energy source, healthy oils are nutrients used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system.

In addition, healthy oils helps carry the nutrients from your food into your body. Oils also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals.

The human body cannot function properly without healthy oils are truly to normal cell structure and body function.

Bottom line:: Would you run your car with out oil? The human body is a fine tuned machine, and healthy oils helps keep it running good



Here is the 28 fabulous ways to get your healthy oils list: Thank you to whomever originated it.

Having trouble getting in all your healthy oils? Here's some idea's. You only
need to eat 2 tsp of oil per day. (1 teaspoon is a serving), So you can get it
in throughout the day. Healthy oils are: olive oil, canola, sunflower,
safflower or flaxseed. FYI: Fish oils, Oil capsules, Avocados, peanut butter,
nuts, etc, do NOT count towards WW healthy oils requirements. Only the pourable
kind count.

1) Cook with it, A lot of recipes start off with oil in the skillet

2) Mix up a marinade for meats and/or veggies

3) Mix it with meat sauces, or most sauces

4) Sautee with it.

5) Drizzle over pasta

6) Drizzle over popcorn

7) Drizzle over veggies

8) Drizzle over pizza

9) Drizzle over corn on the cob

10) Drizzle some over fat free cheese(it helps melt better)

11) Mix up some salad dressing (like olive oil and balsamic vinegar)

12) Rub it on poultry or fish before baking it

13) Rub it on meats for the spices and/or rubs have something to stick to

14) Rub some on a baked potato

15) Grill sandwiches

16) Stir Fry veggies

17) Coat some homemade baked fries

18) Makes garlic toast, (oil and garlic on bread toast)

19) Add some to soups

20) Add some to smoothies

21) Mix 2 tsps olive oil to fat-free salad dressing

22) Add to anything that is fat-free. instead of the fat, you're replacing it
with healthy oils

23) Roast veggies with oil

24) Mix canola oil to oatmeal, yogurt, smoothies, soups

25) put some in salsa

26) If you eat frozen dinners, drizzle some over it.

27) make some Herb or Spice Infused Oil, (for dipping or cooking)

28) Mix in some Butter Buds or Molly McButter, you'll have butter flavored
oils




Homemade Granola






POINTS® Value: 3
Servings: 12
Preparation Time: 10 min
Cooking Time: 30 min
Level of Difficulty: Moderate


Each 1/2-cup serving of this healthy, homemade granola is drastically lower in fat than most store-bought varieties.
Ingredients

3 cup(s) uncooked quick oats
2 cup(s) ready-to-eat puffed rice cereal
6 Tbsp honey
1 tsp canola oil
1/4 cup(s) apple juice
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp vanilla extract
1/4 cup(s) slivered almonds
1/4 cup(s) dried cranberries
1/4 cup(s) raisins

Instructions
Preheat oven to 350°F. Mix uncooked oats and puffed rice cereal together and spread on a non-stick baking sheet with sides; bake for 10 minutes, stirring once.


Meanwhile, mix honey, oil, apple juice, spices and vanilla together in a cup. When oats and puffed rice are done, spoon into a large bowl; set pan aside. Add almonds to cereal mixture and stir to combine. Pour honey-spice mixture over cereal mixture and mix thoroughly to distribute and coat completely; spread mixture back over pan.


Return pan to oven and bake for 15 to 20 minutes more, stirring every few minutes. Remove from oven and spoon back into bowl. (Note: Be careful that granola doesn't burn - especially cereal along sides of pan.)


Stir raisins and cranberries into mixture; let cool. Store in an airtight container. Yields about a half cup per serving.






PEANUT BUTTER COOKIE

1 cup(s) all-purpose flour
1/4 tsp baking soda
1/8 tsp table salt
3 Tbsp reduced-calorie margarine, stick-variety
2 Tbsp reduced-fat peanut butter
1/2 cup(s) packed light brown sugar
1/4 cup(s) sugar
1 large egg white(s)
1 tsp vanilla extract
2 spray(s) cooking spray

Instructions
Combine flour, baking soda and salt in a small bowl; mix well and set aside.


Combine margarine and peanut butter in a mixing bowl; beat on medium speed until blended and smooth. Gradually add both sugars and beat until blended; add egg white and vanilla and beat until smooth. While beating on low speed, gradually add flour mixture and mix until just blended.


Transfer dough to a large piece of plastic wrap and roll into an 8-inch log. Wrap log in plastic wrap and freeze for 2 hours. (Note: You can make the cookie dough up to 3 days in advance and freeze until ready to bake.)


Preheat oven to 350ºF. Coat 2 large baking sheets with cooking spray.


Remove cookie dough from freezer and slice crosswise into about twenty-four 1/3-inch-thick slices; place slices 1 inch apart on prepared baking sheets. Bake until golden around edges, about 8 to 10 minutes. Transfer cookies to wire racks to cool completely. Yields 1 cookie per serving.