To lose weight for good~ you need to love what you eat!

Vegetables~....low in calories , high in fiber. yes...they are good for you, and good!
The way you prepare them is important. If you don't think you like cooked broccoli, try it again. It might surprise you! Your taste buds change over time!

Fruits~.....this choice is slightly higher in calories than vegetables, but they are a great choice in dieting. The fruit choice is sometimes great to motivate you because of the sweetness. This just might help you avoid that dessert you are craving! This is a wonderful alternative to those high calorie desserts! A simple apple might have 4 g of fiber in a single serving!

Lean protein~...this is a great choice because it is a filling choice. Choose lean sources such as skinless chicken breast, tofu, or fat free yogurt are great sources!

Keep it new too!!! Try new recipes ....often!!! Most of all enjoy this lifestyle! It is for the rest of your life! You are the change you need to see! Great job!!!










Chicken Burrito Wrap
Points Plus+ 4 Per Serving



Ingredients:

1 oz ranch salad dressing mix, dry
7 ozs picante sauce
8 ozs chicken breast skinless, cooked and cubed
11 pcs fat-free flour tortillas, warmed
8 ozs light sour cream

Directions:

In a saucepan combine, dressing mix, shredded chicken, sour cream, and picante sauce. Mix well and heat through. Fill each tortilla with 1/4 cup chicken mixture.

Nutritional Info Per Serving: (1 Chicken Wrap)
Calories 143; Carbs 22g; Protein 9g; Fat 4g; Fiber 0.8g

inspired!!!

The difference in winning & losing is most often, not quitting.

What does someone do to inspire you? To me, inspiration is the process of instilling faith in someone to motivate him or her to do something. Many people do things simply out of the kindness in their heart, and do not realize they are inspiring others around them... This is my friend Judy Anderson. This is a wonderful woman I call my weight watcher buddy! Judy reached her goal this last week! I am so very proud and inspired by her! Judy has spent a lot of her life fighting this battle we call obesity. This has effected her in many ways. Oddly though....it is good, because it has brought her to me! For this I am grateful! This has taken her a year to lose 60 plus pounds. No it wasn't easy, but she never gave up, never missed a meeting ..simply put...she is a devoted Weight Watcher! Disciplined to achieve GREATNESS!!
(and she has!!!!....and she will continue!!) Plain and simple, Judy is a a new person and I love this person! She looks AMAZING!!! She is a tiny little thing! Lovin' shopping! We , together, still will fight this fight...daily~ and it’s people like Judy who inspire me to stay on the right track – thanks for allowing me to share her story with you!

Join a Walk-it team~inspire others with Weight Watchers!!!

Have you committed to the walk-it challenge yet?....It's not too late!!
JOIN OUR TEAM IF YOU LIKE~~~~ we are " TEAM LIFESTYLE"
order your shirts if you like at WeightWatcher.com

Tighten your sneakers, show the world your strength to inspire others with Weight Watchers.Team up with your family and friends and walk a 5K

Julie Swartz our Weight Watcher leader, is lining up the walk for the 15th of May. The 5k will be held at 2:00pm. This is truly a wonderful experience. She puts a lot into the preparation for the days event! As you are walking around the pond, you look around at all the people trying to all accomplish the same thing. GREAT HEALTH~! We all have dedicated ourselves for at least this one great challenge! We have found it in ourselves to be GREAT for one day! We have found the strength in ourselves to improve.....& commit our life to better health!

A 5K~ don't let that scare you , it is only 3.1 miles!) Walking at a steady pace, you should complete it in an hour or less. It is a great distance for beginners.Family and friends are welcome to participate. They are open to everyone whether they are a Weight Watchers member or not.

Have you ever really considered the impact a simple activity like walking can have on your overall health?

According to the Journal of the American Medical Association, not only does walking strengthen your heart, but it is good for your brain and your bones.

Studies show that you can reduce the risk of heart attack or stroke by incorporating at least 30 minutes of moderately intense exercise, like brisk walking, five or more days a week.





Bubble Up Enchiladas

Weight Watcher Recipes 5 points


1 pound ground turkey
1 (10 ounce) can enchilada sauce
1 (8 ounce) can tomato sauce
1 can reduced fat refrigerator biscuits
1 ¼ cups shredded low fat Mexican Cheese

Preheat oven to 350 degrees. Brown turkey and drain if needed. Mix in a can of enchilada sauce. Cut the refrigerated biscuits into fourths and stir them in the meat mixture. Then you just dump it all in a greased casserole and bake for 25 minutes. Take out of oven and sprinkle cheese on top. Bake an additional 10 minutes. Let stand for 5 minutes before serving.
You can make this into 6 or 8 servings

Recipe from RECIPE DIARIES

Movement moment

Look at you daily schedule, when could you add a little more movement? Can you think of a time you can change inactivity to activity? Sure we can.....
1. stairs not elevator
2. park at the far end of the lot at the grocery store.
3. get rid of chair at work replace with exercise ball(ck. with boss...:))
4. House cleaning
5. walk to work or walk kids to school
6.Play with your kids ~jump rope, for example, or kick a ball around.
7.When using the computer for extended periods, stretch and tense various muscles
and hold for 5-6 seconds. The Flex Challenge. Can you flex your abs? butt? pull your shoulders back? Challenge yourself to do this each time something happens. For example, flex your abs every time you walk through a door. Or if you’re driving, flex your butt every time you turn. Get creative with it and have some fun.
8.Remember Jumping Jacks? See how many you can do during one or two commercials while you’re watching television. Have a lazy roommate or spouse? Challenge
them to see who can do more. Just a few ideas.....looks like fun. I am going to try a few more of these I had forgotten about.

Rough week...but no excuses

I sure have had my fill of family matters this last week. We more or less spent the whole week at the University of Iowa Hospital. I have had a new granddaughter and another granddaughter has had a kidney surgery. Everyone is home and doing better . I did not let the "cafeteria food" or lack of choices derail me. No treadmill....no problem, give me a pedometer, and all the hallways...away we go. I knew these days were coming so I had packed weeks in advance. Just a note on the bag.." fresh fruit" to remind me of what to grab at the last minute! Those items really helped. Of course you are under added stress so usually you don't eat well, but I weighed in Sat down 1.5 so, all is good. I did pack "snacks" for other family members too, so I actually had a little trouble with one item I had packed for them. A type of granola with fruit. Silly me, I kept catching myself justifying...."you really haven't eaten all your points....you can have that" Well,I did eat well more than I should of, and yes I did throw out the bag of what was left when I got home.

no matter how far down that road.......

Do you ever think you have gone so very far down a wrong road that there is no way you can ever turn back around & go ...."right?" Of course you do, we all do.....sometimes more often than we would like to admit! I have a confession to make. I'm not perfect. Sometimes, I fall off the wagon with my diet and fitness activities. Sometimes I eat more fat than I would like too. Sometimes I eat foods that don't make me feel great. Sometimes I end up being sedentary for a little while. Let's face it. It's rare that you'll find someone who will commit 100% to something and never look back or have a breakdown. But your ability to succeed will be measured by your determination and focus, as well as your ability to learn from your “mistakes”. Don't Be Hard on Yourself We're really fast at acknowledging our shortcomings, but much less at acknowledging our successes. It's very easy to beat yourself up when you fall off the wagon and never take time to celebrate all the successes you've had so far. So don't be hard on yourself and just look at what you've accomplished, no matter how small it may look! Compared to where a lot of people are at right now, you've already come a long way. List Your Benefits When you have the time, take a moment to list all of the reasons *why* you are committed to a healthy lifestyle. Why do it at all? Unless you know the *why*, you won't know the *how*. Any small difficulty will throw you off balance. So your homework assignment is to list at least 25 benefits or reasons for eating well (however you define it at this point) and exercising. Then put this list in a place where you can see it! Recommit Commitment is very important. It just means that you're willing to do whatever it takes to get to where you want to go. After you've listed your benefits, take a moment to commit to your success. All it takes is *share* your list with someone else, someone who can support you (ideally, your “success buddy”!) and tell them you commit to achieving those results. Give Yourself a Goal In addition to writing your list of benefits, give yourself one to three short-term goals that you believe you can accomplish within the next 6 to 12 months. Maybe it is to *release* a certain amount of weight. Maybe it is to lower your body fat level down to a certain percentage. Or maybe it is to succeed doing so many push-ups in a row. Set a few realistic goals that are also a little challenging, and keep your mind focused on them. Be Prepared for the Next Breakdown No matter how well you do in life, there *will* be another breakdown. I'm not saying that you'll necessarily fall off the wagon. Maybe it will just be a period of doubt and fear. Or you'll find yourself in a situation where you're not sure how to maintain your diet. Prepare for success and envision different things that could potentially be challenging. What would you do in those moments? Take a moment to think about that and discuss it with your coach or someone who supports you. Get Coaching and Support Even the best athletes in the world have their own coaches. How do you think that you will make it without one? A good coach will not only push you to get beyond where you want to go, but will also support you in the process and celebrate your successes with you. Without coaching and support, it will be much more difficult to make your list of benefits come true........~~~~~ *****mine would be a WONDERFUL woman Julie, my leader! THE BEST!!!! EVER!!! ***** A low fat ranch dressing will leave you feeling cool as a cucumber! Light and refreshing, perfect on a simple wedge of lettuce, with tomatoes and cucumbers. This ranch dressing was lightened up with Greek yogurt, low fat buttermilk and light mayonnaise along with cucumbers, Spring chives, parsley and a hint of lemon. If you don't like mayonnaise you could replace it with more buttermilk and yogurt. Skinny Cucumber Ranch Dressing Servings: 7 • Serving Size: 1/4 cup • Old Points: 1 pt • Points+: 1 pt Calories: 43.4 • Fat: 2.4 g • Protein: 2.1 g • Carb: 3.6 g • Fiber: 0.3 g 1/2 cup lowfat buttermilk 1/4 cup light mayonnaise 1/4 cup fat free Greek yogurt 1 small cucumber, peeled and seeds removed 3 tbsp fresh parsley 1 clove garlic 1/4 cup chives or scallions juice of 1/2 lemon 1/8 tsp garlic powder 1/4 tsp fresh ground pepper 1/4 tsp salt Combine all ingredients in a blender. Makes 1-3/4 cup.

Make a decision...no matter how small..........

.........make a decision to do something for you. Something towards what you want. Lets face it, we are forced to make decisions every single day. We are faced with decisions as simple as what we want to wear clothing wise or what we are going to eat daily. I tell myself daily.......I'm going to be happy. I'm going to be happy. I'm going to be happy." Setting a goal and reaching it, no matter how unimportant it may be to the rest of the world. "We are really advocates of just getting as happy as you can be - which takes care of everything. Even if you don't have reason to be happy - make it up. Fantasize it. Make a decision that you're going to be happy one way or another - no matter what. What decision will you make????? Just make it...& run with it! Any little thing is an improvement! Little steps become big accomplishments! Here's an Italian classic made lighter. Baking the cutlet as opposed to frying really lightens this dish up while remaining moist and full of flavor. Serve this with a big salad for a complete dinner. Baked Chicken Parmesan 8 • Serving Size: 1 piece • Old Points: 5 pts • Points+: 6 pts Calories: 224.5 • Fat: 8.6 g • Protein: 25.1 g • Carb: 14.2 g • Fiber: 1.3 g 4 (8 oz) chicken breast halves, sliced in half 3/4 cup seasoned breadcrumbs (I used 4C whole wheat) 1/4 cup grated Parmesan cheese 2 tbsp butter, melted 3 /4 cup reduced fat mozzarella cheese (I used Sargento) 1 cup marinara cooking spray Preheat oven to 450°. Spray a large baking sheet lightly with spray. Combine breadcrumbs and parmesan cheese in a bowl. Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture. Place on baking sheet and repeat with the remaining chicken. Lightly spray a little more cooking oil on top and bake in the oven for 20 minutes. Turn chicken over, bake another 5 minutes. Remove from oven, spoon sauce over chicken and top with shredded cheese. Bake 5 more minutes or until cheese is melted.

I believe in you..........

Do you believe in you. You need to be your best support system!

Be your own coach~ Weight loss coaching will help you gain control of your life and help you achieve your weight loss goals…..

Positive talk leads to positive attitude & positive results! I am so glad that you are ready to lose weight and get healthier. I believe that everyone is able to achieve their weight loss goals. More important I believe that you can have fun and actually enjoy the process. Even though it may be difficult, it is worth it. You Can Do Anything ~You Believe You Can Just start somewhere.

Resolve to do something. You might even write out what you want to accomplish. Then explore what you need to do to reach you goal, and start doing it, step by step. It's the same as if you were planning a trip: you get a map, make your preparations, and then start traveling the right road. Don't get "bound up" in any problems that stand in your way. Do something every day to resolve them.

Trust your instincts. Do one thing at a time. Remember... if you sow seeds of fear, doubt, panic, and procrastination, it will most likely work against you. If you keep doing the same things you're doing now, you will keep ending up in similar places to where you are now. Once you start making progress towards your goal, you will be magically propelled towards eventual reward. Just keep listening and taking direction from inside you.

Be patient; your dreams will not come true overnight. But start now, and go with love and courage and confidence. Don't be afraid. You can do anything you believe you can. And don't forget to keep an open mind and heart to check yourself along the way. You can do it! Go for it, and good luck.

Mini Brownie Candy Bars

PointsPlus™ Value: 3

Servings: 16

Cooking Time: 30 min

These delectable morsels are the perfect after-dinner party treat. Freeze leftovers individually for easy portion control — if there are any!

Ingredients

1 1/4 cup(s) all-purpose flour

1 1/4 cup(s) unpacked brown sugar, firmly packed

1 tsp baking powder

1/3 cup(s) unsweetened applesauce

2 Tbsp water

2 tsp vanilla extract

4 large egg white(s)

1/3 cup(s) milk chocolate chips

Instructions ~Preheat oven to 350°F. Coat a 9-inch baking pan with cooking spray. Combine flour, brown sugar and baking powder in a large bowl; mix well. Add applesauce, water, vanilla extract and egg whites; blend well. Spoon batter into pan and smooth top; sprinkle with chocolate chips. Bake until toothpick inserted in center comes out clean, about 30 minutes. Cool completely before cutting into 16 pieces.

treat yourself.....

Sometimes I think we forget to treat ourselves every now and then. As I have written before, this is a "live it" not a "diet". Come on people, we have those extra points a week ....use them , maybe not all the time but treat yourself. I WOULD BE LOST WITHOUT THEM!!! We need to keep a little thrill every once in a while. I try to show you recipes that sometimes seem like you are being Naughty......& you are not! These are options like finding tasty treats to replace your old favorites. If you enjoy cooking or baking, substituting low-fat, low-carb or sugar-free ingredients can save on calories, fat, carbs and anything else you are trying to avoid. Portion control is one of the key factors in long term weight loss, this means learning to eat your favorites in small portions or sparingly. Treating yourself does not mean gorging on fried foods, ice cream, chocolate and anything else you can dream of. It means enjoying some of your favorite foods without guilt, enjoying smaller portions of things you crave. In a way, it is awarding yourself for all the hard work you have put in this week either by exercising or eating healthy. Dieting doesn’t have to be about restricting yourself, but about making changes and finding a healthier lifestyle. Strawberry Squares Servings: 24 • Size: 1 2-inch square • Old Points: 3 pts • Points+: 4 pts Calories: 138.2 • Fat: 4.7g • Protein: 2.1 g • Carb: 21.7 g • Fiber: 0.1 g 1/2 cup unsalted butter, softened 1 1/2 cups granulated sugar 4 large eggs, at room temperature 1 tsp. pure vanilla extract 2 cups all-purpose flour 1/2 cup canned strawberry pie filling confectioner's sugar for dusting baking spray Preheat oven to 350°. Spray Baking Pam in a 13 x 9- inch baking pan. In a large bowl, on the medium speed of an electric mixer, cream the butter with the granulated sugar until smooth, about 2 minutes. Add eggs, one at a time, beating well after each addition. Add the vanilla. Add the flour and mix thoroughly. Spread the dough evenly in the prepared pan. With a small, sharp knife (or toothpick), score into twenty-four 2-inch squares. Place a teaspoon of pie filling in the center of each scored square. Bake for 30 - 35 minutes, or until a cake tester inserted in the center of the pan comes out clean. Cool to room temperature, then sprinkle with confectioner's sugar before cutting and serving.

Temptation may ring your doorbell this weekend......

...........just don't ask it to stay for dinner.




It's easy to come up with a great diet plan and lots of incentive when you first start dieting but after a while you start looking for comfort foods again. Sometimes it's just a matter of getting in the right mindset and other times you need to take that temptation away.


Motivate yourself! The reason you're faltering is probably because you're losing sight now of your goal. You should keep a constant reminder of what you're trying to achieve either by a picture of what you want to look like or just the thought of being healthy for your kids. Re-motivate yourself by looking at what you're trying to achieve. Sometimes just reminding yourself does the job.


Don't have tempting sweets around!
Get rid of temptation. Don't keep sugary sweets or calorie loaded snacks around the house or at the office. That way you're less likely to think about the food if you don't see it. This goes for magazines, cookbooks, and even tv. Try stowing away those dessert cookbooks in the attic and don't pick up cooking magazines with tempting food on the cover. Also, whatever you do, don't watch the cooking channel on TV! While it may seem like a replacement to eating the food, it will actually just make you crave it more. Instead watch some thriller or something to get your mind off of your temptations.


Reward yourself in other ways. There are many other ways to indulge yourself than just by eating. If you're a bookworm, buy yourself a new book and dig into that. If you're a shopaholic, try hitting the mall and enjoying yourself there. If you just enjoy a walk in the park, do that. Anything that provides you pleasure and not pounds, can replace food with comfort.

Cheat...sometimes. Don't be so set on your diet that you never veer off course. If you are too strict when you finally do break down and succumb to that temptation you're likely to binge eat. You'll feel so deprived of comfort food and won't know when you'll get it again, that you binge. Instead, just allow yourself small rewards often. When you do reward yourself, you can take just a little bit and satisfy yourself with knowing that you'll do it again soon.

Have a pair of skinny jeans. Or your equivalent. If you're desperately trying to get back down to that size 4 dress, keep that as a constant reminder. Periodically check your progress and you'll be pleased as it gets easier and easier for you to fit in that you won't even want to cave in to that temptation.




Chewy, moist oatmeal cookies loaded with chocolate chips, in a reduced fat cookie? These cookies are fabulous and they are loaded with chocolate chips in every bite!


Don't you hate when you make a low fat cookie recipe, only to be disappointed? These will become a favorite in your home, give them a try and tell me know you think. Try them first as is, then have fun coming up with variations.


I came across this recipe on Baking Bites and this will now be a regular in my cookie jar! I'm so excited to make them again with different ingredients, like raisins or walnuts!

As noted on Baking Bits, it's crucial not to over-bake these if you want them chewy. The applesauce makes them moist and if overcooked they will become dry so if you're not sure if your oven runs hot it's probably best to take them out a minute earlier.

I made the serving size 2 cookies, because I can bet you won't eat just one!

Low Fat Chewy Chocolate Chip Oatmeal Cookies
Servings: 15 • Serving Size: 2 cookies • Old Points: 4 pts • Points+: 5 pts
Calories: 190 • Fat: 6.3 g • Protein: 2.6 g • Carb: 34.2 g • Fiber: 2.0 g • Sugar: 19.3 g

1 cup all purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1/2 tsp ground cinnamon
2 tbsp unsalted butter, room temperature
1/2 cup sugar
1/2 cup unpacked brown sugar
1 large egg
1/4 cup unsweetened apple sauce
1/2 tsp vanilla extract
2 cups quick oats
3/4 cup dark chocolate chips

Preheat oven to 350°;
line two baking sheets with parchment paper or use a silpat.

In a medium bowl, whisk together flour, baking powder, baking soda, salt and cinnamon.

In a large bowl, with a mixer, cream together the butter and the sugars on medium speed.

Add the egg, followed by the applesauce and vanilla extract.

Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain; stir in the chocolate chips.

Drop heaping tablespoonfuls (approx 3 tbsp each) of the dough onto prepared baking sheets, flattening each cookie slightly (I forgot to do this). Bake for about 10-12 minutes, or until cookies become light brown at the edges.

Let cool on baking sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.

Store in an airtight container so you don't eat them all in one sitting!

Makes about 30 cookies roughly 3 tbsp each.