A little common ~sense

Fad diets usually don't work, and furthermore they are often down-right unhealthy. So why do so many people fall for them? Because like all great gimmicks, fad diets often contain a nugget of truth. After examining some of the fads as well as the hard science on diet and weight-loss, I've distilled out a list of ten tips that borrows the best from both. They are as follows:

1. Drink More Water

In fact, try replacing all soda and sugary juices with water. For many people, this is the single easiest and best step to take to start shedding pounds. Soda and juice can add hundreds of needless calories to your daily diet--in fact, a recent study found that some people actually consume more calories by what they drink than by what they eat! Water, of course, has no calories at all, making this one a no-brainer.

2. Reduce or Eliminate "White Food"

White foods are the starches: potatoes, white rice, white bread. Your body metabolizes these foods even quicker than it does pure sugar. These empty carbs flood your body with a burst of easy calories, and therefore should be avoided. Opt for healthier alternatives, such as wheat bread in place of white.

3. Have a Smoothie for Dessert

Smoothies are a delicious way to satisfy that sweet tooth without all the fat and calories of typical desserts. Simply toss some ice and low-cal yogurt into the blender and add your favorite fruit. Mix and match fruits to create new blends each night. In addition to the calorie savings, you'll feel healthier knowing that you're getting all the nutrition from the fruit and yogurt. If your smoothies come out too thick, next time just use more ice and less yogurt.

4. Take a Lesson From Volumetrics

Volumetrics is a diet theory based on the fact that people tend to eat the same volume of food each day--it is the volume of food and not the calorie content which makes us feel full. With that in mind, you'll want to avoid food that is calorie-dense, that is, food which has a high calorie-to-volume ratio. To find this ratio, simply look at the nutrition facts label and divide the calories by the grams per serving. If the number is less than one, perfect. If the ratio is above two, avoid or eat a small portion. As you might have guessed, foods high in fiber and water content are not calorie dense and make excellent choices.

5. Portion Control

Expanding upon something mentioned in the previous tip, portion control plays a key role in the proper diet. Studies have found that people tend to keep eating if given a larger portion of food. Why? Because the body's trigger mechanism that tells the brain "I'm full" tends to work more slowly than the average person eats. In other words, you often don't know you're full until after you've continued to eat past the full mark. That's why you should purposefully set out smaller portions in front of you, and eating more slowly wouldn't hurt, either!

6. Know Your Fats!

Fats come in three general varieties: Unsaturated, saturated, and trans fat. You probably know that saturated fats are bad. You might know that trans fats are the worst. You might not know that unsaturated fats are actually part of a healthy diet--these are the fats found in nuts and olive oil, for example. Know that not all fats are created equal. Reduce unsaturated fat only when their calorie content becomes too great (other than that, they are healthful). Reduce saturated fats much more heavily. And avoid trans fat like the plague. Check your labels for any ingredients that say "partially-hydrogenated." Those contain trans fat, and yes they are in everything! As a smart consumer, support brands which do not use partially-hydrogenated oils.

7. Get Into a Daily Walk Routine

Walking has been proven beneficial time and time again to anyone trying to get fit. Did you know that walking a mile burns the same amount of calories as jogging a mile? True enough, walking doesn't get your heart rate up as jogging would. But a daily walk is something anyone can do, and comes with the added benefit of being enjoyable--not something you can say about most types of exercise. Eventually you can build up to more strenuous exercise.

8. Lift Weights Three Times Per Week

A common misconception is that weight-lifting will result in bulging muscles--which is why many women avoid it. Yes, itcan result in bulging muscles if that is what you're aiming for, but a regular light or moderate weight work-out will have a very different result: Strengthened and toned muscles that look fantastic while burning more calories. That's right, extra muscle tissue naturally burns calories throughout the day, which means you don't just burn calories while lifting the weights--you burn extra calories every day just by having stronger, firmer muscles. Also, targetting muscle groups in your trouble spots can help firm up those areas.

9. Don't Just Sit There

Researchers have found that people who sit at their desk for hours at a time tend to be heavier than those who don't--even if they exercise regularly. Being sedentary for long stretches of time has a detrimental effect on your body. If you typically sit still all day at work, make it a point to get up regularly, stretch, and walk around. Try not to stay plopped in your chair for more than an hour at a time.

10. Finally, Know the Calorie Formula

Calories in balanced with calories burned yields a consistent weight. To lose weight, you must burn more calories than you consume. For every 3,500 calorie difference, you lose one pound. That's a tough number. Even if you cut or burn 1,000 calories every day, it would still take three and a half days to lose a single pound. Any diet that promises a faster shortcut to weight loss is snake oil, plain and simple. A very sensible and sustainable goal is to lose one pound per week. At that rate, you could lose 50 pounds in a year--no small feat. But there won't be any instant gratification--the human body just doesn't work that way. It is evolved to be very efficient at storing and conserving calories, regardless of whether we want it to be!

Don't fall for the fads. Following these tips will set you on a path toward healthy and consistent weight-loss. You will feel better, look better, and live better when you take care of your body the right way!

WEIGHT WATCHERS 5 Points Plus CHICKEN TORTILLA SOUP

Posted by Internet News | 4:54 AM | WEIGHT WATCHERS 5 Points Plus CHICKEN TORTILLA SOUP RECIPE

INGREDIENTS

2 (14 0z) cans chicken broth with garlic

1 (14 1/2 oz) cans Mexican style stewed
tomatoes, undrained

2 cups shredded cooked chicken
2 cups frozen stir fry vegetables with
sweet peppers and onions

1 cup tortilla chips
Sliced fresh jalapeno peppers, optional

DIRECTIONS

1. In a 3 1/2 or 4 quart slow cooker combine broth,

undrained tomatoes, chicken and frozen vegetables

2. Cover and cook on LOW 6 to 7 hours or HIGH 3 to 3 1/2 hours.

3. To serve: Ladle soup into warm soup bowls and top with tortilla chips.
Optional: Top with jalapeno peppers.

Yield: About 4 Servings Serving size= 1/4 of recipe

Weight Watchers Points Plus+ = 5 Per (1/4) of recipe serving.

Nutrition Information

Calories 181
Fat (g)4
Cholesterol (mg)36
Carbohydrates (g)19
Fiber (g)1
Protein (g)18
Percent Daily Values are based on a 2,000 calorie diet.

Binges and all that stuff......

Do you have them....???? binges?~ well if you don't......Um....you are lucky! I will find myself in the middle of this nasty,~ well habit, and feeling COMPLETELY out of control. You can justify every minute, every bite, every purchase! OUT OF CONTROL!!!Hormonal...???probably. I will use the "chic card" here. I am a woman , it is my right to be weird...:)But then the "after" feelings to me are much worse. I feel disgusting. No other word for it. just disgusting. I also feel if I am good all the time....this is my willpower tank saying....."I need something" Do "listen" to your body. It really does speak to you!

Old habits die hard. I'm hearing this a lot, as well as replacing old habits with new habits. And finding it difficult to identify these bad habits is a process in and of itself. Sometimes I don't even know it's a habit, or that it's keeping me from my goals.
A couple of days ago I went through the house and threw out food that could cause me to binge. I went through this whole mental process of thinking this is wasteful, I can handle small amounts, and is this really bad to have around? It's hard for throw away perfectly good "food", but I did anyway and I have another round to go. I have boxes of graham cracks leftover from gingerbread house building, and right now they aren't tempting- I could care less about graham crackers, but I worry about what they could turn into. So I will give them away.
Old habits for me, are thinking "I can handle this", and in the moment I can, but eventually something will pop up and I'll find myself making brownies in the microwave and wondering how that even happened. Steps A to B to eating are a blur to me and I'm left with brownie residue in a mug trying very hard to wash away the evidence.
I'm asking myself, how can I replace these habits and old ways of thinking? It's a challenge, it's hard to question a behavior you've worked hard at protecting.
What habits are you trying to throw away?

WwO Point+ Weight Watchers Cabbage Soup

3 cups nonfat beef broth (beef is the best) or 3 cups nonfat vegetable broth (beef is the best) or 3 cups nonfat chicken broth (beef is the best)
2 garlic cloves , minced
1 tablespoon tomato paste
2 cups chopped cabbage
1/2 yellow onion
1/2 cup chopped carrot
1/2 cup green beans
1/2 cup chopped zucchini
1/2 teaspoon basil
1/2 teaspoon oregano
salt & pepper
Directions:
1Spray pot with non stick cooking spray saute onions carrots and garlic for 5 minutes.2Add broth, Tomato paste, cabbage, green beans, basil, oregano and Salt & Pepper to taste.3Simmer for a about 5-10 minutes until all vegetables are tender then add the zucchini and simmer for another 5 or so minutes.4I have tried different variations. Leaving out green beans. Adding chopped green onions in addition to the yellow onion.5All very good. You can customise it a bit.

Read more: http://www.food.com/recipe/ww-0-point-weight-watchers-cabbage-soup-128956#ixzz1jGcl2e6G

Choose Your Destination

CHOOSE YOUR DESTINATION~~

READY?.......... Let's get to it then ...

Small steps lead to big results. It is true in life, and it is true in the journey to lose weight.

Small StepsTake Small Steps Today!

1. Walk to work.
2. Use fat free milk over whole milk.
3. Do sit-ups in front of the TV.
4. Walk during lunch hour.
5. Drink water before a meal.
6. Eat leaner red meat & poultry.
7. Eat half your dessert.
8. Walk instead of driving whenever you can.
9. Take family walk after dinner.
10. Skate to work instead of driving.
11. Avoid food portions larger than your fist.
12. Mow lawn with push mower.
13. Increase the fiber in your diet.
14. Walk to your place of worship instead of driving.
15. Walk kids to school.
16. Get a dog and walk it.
17. Join an exercise group.
18. Drink diet soda.
19. Replace Sunday drive with Sunday walk.
20. Do yard work.
21. Eat off smaller plates.
22. Get off a stop early & walk.
23. Don't eat late at night.
24. Skip seconds.
25. Work around the house.
26. Skip buffets.
27. Grill, steam or bake instead of frying.
28. Bicycle to the store instead of driving.
29. Take dog to the park.
30. Ask your doctor about taking a multi-vitamin.
31. Go for a half-hour walk instead of watching TV.
32. Use vegetable oils over solid fats.
33. More carrots, less cake.
34. Fetch the newspaper yourself.
35. Sit up straight at work.
36. Wash the car by hand.
37. Don't skip meals.
38. Eat more celery sticks.
39. Run when running errands.
40. Pace the sidelines at kids' athletic games.
41. Take wheels off luggage.
42. Choose an activity that fits into your daily life.
43. Try your burger with just lettuce, tomato, and onion.
44. Ask a friend to exercise with you.
45. Make time in your day for physical activity.
46. Exercise with a video if the weather is bad.
47. Bike to the barbershop or beauty salon instead of driving.
48. Keep to a regular eating schedule.
49. If you find it difficult to be active after work, try it before work.
50. Take a walk or do desk exercises instead of a cigarette or coffee break.
51. Perform gardening or home repair activities.
52. Avoid laborsaving devices.
53. Take small trips on foot to get your body moving.
54. Play with your kids 30 minutes a day.
55. Dance to music.
56. Keep a pair of comfortable walking or running shoes in your car and office.
57. Make a Saturday morning walk a group habit.
58. Walk briskly in the mall.
59. Choose activities you enjoy & you'll be more likely to stick with them.
60. Stretch before bed to give you more energy when you wake.
61. Take the long way to the water cooler.
62. Explore new physical activities.
63. Vary your activities, for interest and to broaden the range of benefits.
64. Reward and acknowledge your efforts.
65. Choose fruit for dessert.
66. Consume alcoholic beverages in moderation, if at all.
67. Take stairs instead of the escalator.
68. Conduct an inventory of your meal/snack and physical activity patterns.
69. Share an entree with a friend.
70. Grill fruits or vegetables.
71. Eat before grocery shopping.
72. Choose a checkout line without a candy display.
73. Make a grocery list before you shop.
74. Buy 100% fruit juices over soda and sugary drinks.
75. Stay active in winter. Play with your kids.
76. Flavor foods with herbs, spices, and other low fat seasonings.
77. Remove skin from poultry before cooking to lower fat content.
78. Eat before you get too hungry.
79. Don't skip breakfast.
80. Stop eating when you are full.
81. Snack on fruits and vegetables.
82. Top your favorite cereal with apples or bananas.
83. Try brown rice or whole-wheat pasta.
84. Include several servings of whole grain food daily.
85. When eating out, choose a small or medium portion.
86. If main dishes are too big, choose an appetizer or a side dish instead.
87. Ask for salad dressing "on the side".
88. Don't take seconds.
89. Park farther from destination and walk.
90. Try a green salad instead of fries.
91. Bake or broil fish.
92. Walk instead of sitting around.
93. Eat sweet foods in small amounts.
94. Take your dog on longer walks.
95. Drink lots of water.
96. Cut back on added fats or oils in cooking or spreads.
97. Walk the beach instead of sunbathing.
98. Walk to a co-worker's desk instead of emailing or calling them.
99. Carry your groceries instead of pushing a cart.
100. Use a snow shovel instead of a snow blower.
101. Cut high-calorie foods like cheese and chocolate into smaller pieces and only eat a few pieces.
102. Use nonfat or low-fat sour cream, mayo, sauces, dressings, and other condiments.
103. Replace sugar sweetened beverages with water and add a twist of lemon or lime.
104. Replace high-saturated fat/high calorie seasonings with herbs grown in a small herb garden in your kitchen window.
105. Refrigerate prepared soups before you eat them. As the soup cools, the fat will rise to the top. Skim it off the surface for reduced fat content.
106. When eating out, ask your server to put half your entrée in a to-go bag.
107. Substitute vegetables for other ingredients in your sandwich.
108. Every time you eat a meal, sit down, chew slowly, and pay attention to flavors and textures.
109. Try a new fruit or vegetable (ever had jicama, plantain, bok choy, starfruit or papaya?)
110. Make up a batch of brownies with applesauce instead of oil or shortening.
111. Instead of eating out, bring a healthy, low calorie lunch to work.
112. Ask your sweetie to bring you fruit or flowers instead of chocolate.
113. Speak up for the salad bar when your coworkers are picking a restaurant for lunch, and remember calories count, so pay attention to how much and what you eat.
114. When walking, go up the hills instead of around them.
115. Walk briskly through the mall and shop 'til you drop ... pounds.
116. Clean your closet and donate clothes that are too big.
117. Take your body measurements to gauge progress.
118. Buy a set of hand weights and play a round of Simon Says with your kids - you do it with the weights, they do without.
119. Swim with your kids.

Old Fashioned Chicken Pot Pie

• From Weight Watchers Online
• Makes six servings
• 6 points +per serving

INGREDIENTS:

• Butter flavored cooking spray
• 1tsp butter
• 1 small onion, chopped
• 2 cups sliced mushrooms
• 1/4 tsp paprika
• 1/4 tsp thyme, crushed
• 1/2 tsp table salt, or more to taste
• 1/4 tsp black pepper
• 2 cups frozen mixed vegetables
• 1 cup canned chicken broth
• 3 cups cooked chicken breast, chopped
• 2 T all-purpose flour
• 1/2 cup evaporated milk, divided
• 4 rolls reduced-fat crescent roll dough, unrolled

1) Preheat oven to 375ºF. Coat a 10-inch round shallow baking dish with cooking spray.

2) Coat a large pot with cooking spray. Add butter and melt over medium heat. Add onion and mushrooms and cook, until tender, stirring frequently, about 5 minutes. Stir in paprika, thyme, rosemary (if desired), salt and pepper. Add vegetables, broth and chicken. Cover and simmer 15 minutes.

3) In a small cup, combine flour and 1/4 cup of evaporated milk; stir into chicken mixture. Cook over medium heat until thickened, stirring constantly, about 2 minutes. Stir in remaining 1/4 cup of evaporated milk and cook until mixture is slightly thickened, about 2 to 3 minutes more.

4) Spoon chicken mixture into prepared baking dish. Unroll crescent rolls and arrange dough around inside edge of baking dish to form a border (there will be a hole in the middle). Bake until rolls are golden brown and filling is bubbly, about 15 minutes. Cut into 6 pieces and serve.

Clean eating........

Clean eating is simple really. It is eating food in its most natural state...or as possible to it as you can. It's not a diet, it's a lifestyle change. It is a new approach to food, its preparation, leading to good health and a lean look. The foundations of clean eating are 1. Colorful Fruits and Veggies 2. Whole Grains and 3. Lean Protein

As I write this I am snacking on grapefruit....that is clean eating....but since you asked...you did right?... What is Eating Clean?
There is no fitness goal which you can achieve without first cleaning up your diet. Changing your diet is one of the biggest challenges when faced with improving ones health. A majority of people are used to eating highly processed foods on a regular basis and breaking away from that can be difficult. The good news is, it isn't impossible and once you make it a habit to eat clean, it becomes a part of your life.
In a nutshell, eating clean is the practice of eating whole, natural foods such as fruits, vegetables, lean proteins, and complex carbohydrates. It also means staying away from the junk that typically makes up the Standard American Diet (S.A.D) These types of food include man-made sugar, bad fats (hydrogenated, trans-fat), preservatives, white bread, and any other ingredients that are unnecessary. An easy way to remember if a food is clean is: "if man made it, don't eat it."

A person that eats clean generally practices the following:
Eliminates refined sugar
Cooks healthy meals
Packs healthy meals
Makes healthy choices when dining out
Drinks a lot of water
Eats 5-6 small meals per day
Eliminates alcoholic beverages (or significantly limits it)
Always eats breakfast
Eating clean can be a major transition for a majority of people due to addictions to sugar, white bread, and fast food. It takes discipline in order to make eating clean a habit but it is possible and has so many long-term health benefits.

Great Breakfast Smoothie....2 points +
1cup raw spinach
1 apple, 1 banana
1/2 tsp cinnamon
1 cup of coconut milk (50 calories)
1 slice of tofu (sounds gross..great protein with no flavor and 1 point!!!)
VERY CLEAN!!!

~~~~~~~~~~~~~~~~~~~~~~~~~
These sesame-roasted broccoli and green beans are just divine. The roasting brings out the sweet nuttiness of the broccoli while the red bell pepper gives this dish just the right pop of color. It’s not only delicious but packed full of important nutrients that are found in dark green vegetables. Best of all, it’s a snap to put together and perfect as a side to fish or poultry. I’d eat this dish any day of the week but I’d also serve it at dinner party because of its festive flair. Eating clean never tasted so good!

Sesame-Roasted Broccoli and Green Beans

Ingredients:

2Tbsp/extra-virgin olive oil

1lb/green beans, trimmed

1lb/broccoli, trimmed and cut into florets

2 sweet red bell peppers, sliced in strips

2 Tbsp/ maple syrup

1 Tbsp/ roasted sesame oil

2Tbsp/ white sesame seeds

Preparation: Preheat over to 400 F. Prepare roasting pan by coating it lightly with oil. Place all vegetables in the roasting pan. Mix maple syrup and sesame oil in a small bowl. Pour over the vegetables. Toss gently to coat vegetables.

Place in the oven and bake for 10 minutes. Don’t let the vegetables get burned. Remove the roasting pan from the oven and turn the vegetables over. Sprinkle with sesame seeds and return to the oven for another five minutes.

Nutritional information: 111 Calories; 61 Calories from fat; 3g of Protein; 10g Carbs; 3g Dietary Fiber; 4g Sugars; 6g Fat; 87mg Sodium. Weight Watchers Note: Each serving is 3 Points Plus value

Exercise and Depression

8 Points Plus

MEXICAN MEATBALL STEW
INGREDIENTS



2 (14 1/2 oz) cans Mexican style
stewed tomatoes, undrained

24 frozen, cooked Italian style
turkey meatballs, thawed

1 (15 oz) can black beans, rinsed, drained

1 (14 oz) can seasoned chicken broth,

with garlic

1 (10 oz) pkg frozen whole kernel corn, thawed
Fresh oregano, optional

DIRECTIONS

1. In a 4 to 5 quart slow cooker, combine undrained tomatoes,

meatballs, drained beans, broth and corn.

2. Cover and cook on LOW 6 to 7 hours or HIGH 3 to 3 1/2 hours.
If desired, garnish each serving with oregano.

Yield: 8 to 10 servings Serving size= 1/8 of Recipe

Weight Watchers Points Plus+ =(8) Per 1/8 Serving of Recipe

Nutrition Information

Calories 287
Total Fat (g)13
Saturated Fat (g)6
Cholesterol (mg)37
Sodium (mg)1134
Carbohydrates (g)30
Total Sugar (g)3
Fiber (g)6
Protein (g)16
Percent Daily Values are based on a 2,000 calorie diet.





If you've ever experienced depression, you know how frustrating and, at times, debilitating it can be. It may make you so tired you don't want to get out of bed -- or so anxious you can't calm down. Whatever your symptoms are, it can be a challenge to pull yourself out of that dark hole. Seeing your doctor should be your first step in dealing with depression, of course, but there are other tools that can help. Exercise may be the last thing on your mind, but it's one thing that may give you immediate relief from depression.
Exercise and Depression
Depression is so common most of us have either experienced it or know more than one person who has. Medication and therapy are common treatments, but exercise is another tool that can bring relief. Study after study has shown that exercise can fight mild to moderate depression because it:
Increases your sense of mastery, which helps if you don't feel in control of of your life
Increases your energy
Increases self-esteem
Provides a distraction from your worries
Improves your health and body, which can help lift your mood
Helps you get rid of built-up stress and frustration
Helps you sleep better, which can often be a problem when you're depressed
It may seem impossible to get moving when you feel depressed and you may wonder, why bother? One reason is that you can get some immediate relief, even if you can only manage 10 or 15 minutes of exercise. Some studies have shown that exercise can improve your mood for up to 12 hours. The question is, how can you overcome the inertia that often accompanies depression?

Keep It Simple
The problem with depression is that it drains your energy, making every task seem like a monumental effort. Part of moving past that draining fatigue is taking that first step, whether it's putting on your workout clothes or getting out the dog's leash for a walk. Keeping it simple and doable will make it easier to get started.

Set simple goals. It doesn't take much exercise to lift your mood, so you don't have to train for a marathon. Set a goal to walk around the block. Promise yourself you'll walk around the block at least 3 times that day. The next day, do more. Try to improve just a little bit each day.

Go easy on yourself. You might not be able to handle a lot of exercise, so try to feel good about what you can do. Whether you get out and work in the yard, take the dog for a walk or go up and down the stairs a few times, it all counts. Now is not the time to kick yourself.

Do what you usually enjoy. When you're depressed, it's hard to enjoy anything, but think about what you normally like when you're not depressed. If yoga feels good to you, spend a few minutes going through a few simple poses. If you like fresh air, go for a walk or a bike ride. You may not enjoy it in the moment, but even a small change in your mood can make a difference.

Make it social. Try to find a friend to walk with. Talking to people can help raise your energy and remind you that you're not alone.

Go outside. Even a little sunshine can help boost your mood and remind you that there's a world out there. You can participate in it as much as you can handle.

Work with your doctor. Be sure to talk to your doctor about your treatment options and your plans to exercise. He or she may be able to refer you to someone who can help you set up an exercise program.


Workouts for Depression
When it comes to managing depression, there are no right or wrong exercises. Higher intensity exercise, like jogging or aerobics, can help your body release feel-good hormones while lower intensity exercise, like yoga or Pilate's, can help you relax and connect with your body. The following workouts offer a range of ideas to choose from, whether you need something relaxing or something a little more intense:
Basic Exercise Ball Workout - This simple ball routine is a great way to get your energy flowing without overexerting yourself.
10-Minute Yoga - This simple yoga workout will leave you feeling refreshed and relaxed.
Relaxing Stretch - This workout is perfect when you feel tight and need to release some tension.
Beginner Intervals - A vigorous workout can help work off any anxiety and stress you're feeling.
Whatever you do, remember that you're not alone and that there is hope. Exercise is just one more tool to help with your moods and the sense of accomplishment can add a new dimension to your day--something you can be proud of and feel good about.

Inspiring......

So.....a few months ago I was encouraged to enter the INSPIRING PEOPLE contest through Weight Watchers....Well the letter came yesterday, sorry to say I did not win but was a runner up. No prize , but my story possibly in a future issue of the magazine. I feel like I have let several people down who really pushed me to do this....By the way. This is my second...."Runner up" place. But my husband told me he didn't think I wanted to go have a makeover in New York anyway..:) He also went on to say, the prize was losing the weight. The prize, also even harder now to win..... (which he reminded me I was doing)is keeping it off. Maintaining. You know, hes right. I don't need the makeover, shopping spree, or trip to N.Y.City. All I want is to help my friends, and my friends I don't even know I have. This blog is a ton of fun. I feel I am reaching a few. The e-mails are loved, keep them coming!! PLEASE!!
I have always felt if I can reach one person, tell them my story, just help anyway I can. This will all be worth it. Yes, I will say it again, it was worth the pain of obesity to be where I am now. It formed me to be who I am. It has made me have a venue to help others. This brings me the most joy!




White Lasagna Recipe
This delicious low calorie Vegetarian White Lasagna Recipe is made with flavorful ingredients that keeps the dish tasting great, but still keeping the calories and fat low. Each serving has just 5 Points +, making it a wonderful idea for a healthy Weight Watchers Dinner Recipe.

Ingredients
•8 ounces no-cook lasagna noodles, preferably whole-wheat
•5 medium portobello mushroom caps,diced
•3 large sweet onions, thinly sliced
•4 cups baby spinach
•2 cups nonfat ricotta cheese
•2 cups non-fat milk
•2 oz shredded or crumbled cheese
•1/2 cup chopped fresh basil
•1/2 cup red wine(or h20) ...opt:)
•4 tbsp light butter
•2 tbsp whole wheat flour
•4 garlic cloves
•2 tsp salt
•1/2 tsp pepper
Instructions
1.Preheat oven to 375°F.
2.To prepare onion filling: heat 3 tbsp butter in a large skillet over medium heat.
3.Add onions and cook, stirring frequently, until golden brown and very soft, about 20 minutes. (If they begin to stick, add water 1/4 cup at a time to release them and prevent burning.) Add mushrooms and cook, stirring, until just beginning to soften, about 3 minutes.
4.Add wine and 1 teaspoon salt and continue cooking until most of the liquid is absorbed, 2 to 3 minutes. Remove from heat; stir in pepper.
5.To prepare spinach filling: Place spinach, ricotta, basil, garlic and 1/2 teaspoon salt in a food processor and process until smooth.
6.To prepare white sauce: Heat 1 tbsp butter in a medium saucepan over medium-high heat.
7.Add flour and stir until bubbling, about 30 seconds.
8.Gradually whisk in milk and 1/2 teaspoon salt and bring to a boil, whisking constantly. Cook, whisking, until the sauce has the consistency of thick gravy, about 1 minute.
9.Add cheese and gently whisk until it is melted. Remove from the heat. (The sauce will continue to thicken as it sits.)
10.To assemble lasagna: Coat a 9-by-13-inch baking pan with cooking spray.
11.Spread 1/2 cup white sauce in the prepared pan. Place a layer of noodles over the sauce.
12.Spread half of the spinach filling over the noodles and top with one-third of the onion filling.
13.Evenly spread 1/2 cup white sauce over the onions.
14.Repeat with another layer of noodles, the remaining spinach filling, half the remaining onion filling and half the remaining white sauce.
15.To finish, top with a third layer of noodles, spread the remaining onion filling over the noodles and then spread or dollop the remaining white sauce on top.
16.Bake until hot and bubbling, about 30 minutes. Let rest for 5 minutes before serving. Cut into 8 equally sized servings.
Preparation time: 1 hour(s)
Cooking time: 30 minute(s)
Number of servings (yield): 8
Entire recipe makes 8 servings
Serving size is 1/8 of lasagna
Each serving = 5 Points +

PER SERVING: 264 calories; 4 g fat; 30 g carbohydrates; 17 g protein; 8 g fiber



Read more: http://www.laaloosh.com/2011/09/08/white-lasagna-recipe/#ixzz1iVHYX1ls

YOU ARE IMPORTANT!!!!! What I have done~

"Tell everyone you're on WW and go to meetings and participate. Screw being embarrassed. Embrace that YOU are doing something to be healthier and look better while others continue to talk about it."

"My best strategy for achieving/maintaining a healthy weight for me is to use smaller plates -- my daily plate size is 7 inches across ... I can fill up that plate to overflowing, but still because it is small the portion size isn't too much."

"My best strategy for achieving/maintaining a healthy weight for me is ... taking the decisions out of eating. I make one or two healthy dishes over the weekend and package them in single serving portions. That's what I eat for dinner all week long." (chicken, chili, hamburgers)

"My best strategy for achieving/maintaining a healthy weight for me is exercise! I exercise at least one hour 5 days a week."

"My best strategy for achieving/maintaining a healthy weight for me is to use the Weight Watchers on line tools. Etools is my friend! :)It's the easiest way for me to make myself keep an accurate log."

"My best strategy for achieving/maintaining a healthy weight for me is to keep that food diary/points faithfully. It's really hard to lie to yourself about how much you've eaten if it's written right there on the page."

"Probably my best tip is when eating out - NEVER have the salad dressing that 'comes with' - I carry fat free in my purse (I don't trust that their idea of "lite" is the same as mine), or I ask for 4 or 5 lemon wedges that I squeeze over the salad. That's surprisingly good!"

"My best strategy for achieving/maintaining a healthy weight for me is ... to plan my meals. I usually shop on Saturdays and cut veggies and cook meats for 3 - 4 days worth of meal. I'll freeze what I don't plan to eat in that time so that it can be thawed out when I don't have time to plan/prepare."
I hope you enjoy these tips and recipes I post.

So today I had 4 bananas staring out at me. They were too ripe to eat but I couldn’t possibly add them to the 8 other bananas already frozen in my freezer. Maybe it’s time to stop buying so many bananas. Knowing how delicious stove top apples can be, I decided to try it out with bananas and it came out great. I ate mine for lunch with some Greek yogurt but I think tonight I may try it over chocolate ice cream. They would also be great over pudding, cake, or even just smeared on some toast.

Honey Almond Bananas
Points: 2 Weight Watchers PointsPlus
Servings: 4
Serving Size: about 1/2 cup
Nutritional Info: 171 calories, 3.3 g fat, 36.9 g carbohydrates, 3.8 g fiber, 2.6 g protein

Ingredient
4 bananas, sliced
2 tbsp honey
1/4 diced almonds (coconut would also be delicious)
Cinnamon to taste (or pumpkin pie spices also work)
A sprinkling of sea salt (if you like sweet and salty)

Instructions
1. Spray a small non stick pot with cooking spray. Add the bananas, honey, almonds, and cinnamon. Stir together.

2. Cook over very low heat for 25-35 minutes until they are caramelized and yummy. Add a touch of sea salt if you choose. Enjoy.

In One Year, Out the Other

This year, try giving resolutions a rest and just do your best.
Here's a New Year's resolution anyone can keep: Resolve not to make any more New Year's resolutions.

Now, wasn't that easy?

If you're trying to pay down your credit cards, quit smoking, get a new job, find a mate, or shed some excess poundage, abandoning New Year's resolutions won't get you off the hook.

But by setting more realistic goals for yourself and not limiting yourself to a once-a-year, do-or-die, all-out assault on that Everest of debt, those flabby thighs, or the hideous wallpaper you keep meaning to replace, you may find that the finish line isn't so far away after all.

Or as the Rolling Stones put it, "you can't always get what you want, but if you try sometime, you just might find you get what you need."

"Resolutions are all about taking something away from someone," "No one ever says 'I'm going to get healthy." I think if people framed it differently and made it more of a positive experience, then it would be easier for people to keep resolutions, and psychologically it would make them feel a lot better about themselves."

Don't let your goals run wild. ...be realistic......no you may not run a marathon(or you might)but increase your running each month! Even by just a little. Not good~ "I will lose all that weight" how about....I will try to loose 1 to 2 pounds a week. These are a little more attainable. Taking small steps (just not to small~do challenge "you")will not only hold your interest, but it will get you to that goal

Lean on a support crew when struggling. Think of the friends and family who truly want to see you succeed. Enlisting those with whom you have authentic relationships is key when your motivation begins to wane. Choose people who may have seen you fail in the past and who know how much success means to you

Make yourself a priority. Put your needs first, even when it feels utterly selfish. You will derail your progress if you sacrifice yourself for others in order to please them (such as eating a cupcake that a coworker baked even though you’re on a diet).

Challenge yourself―and change things up. It’s hard to remain enthusiastic when everything stays the same

Remember the deeper meaning.~~~do not forget who you are doing this for. I am losing weight to.....not just look better...but to be healthy!

Creamy Chicken Stew Crock Pot Recipe
The perfect low calorie chicken stew recipe for winter, this tasty dish makes you forget you are a Weight Watcher. The creamy sauce and fresh herbs make this delicious stew a real treat. And at just 4 Points + per cup, it’s a pretty good bargain.

Ingredients
•2 pounds boneless, skinless chicken thighs, trimmed and cut into bite sized chunks
•1 pound mushrooms, chopped
•1 cup zucchini, chopped
•1 1/2 cups frozen green peas, rinsed under cold water to thaw
•1 cup carrots, sliced
•1/2 cup celery, chopped
•1/2 cup shallots, finely chopped
•4 cups fat free chicken broth
•1/4 cup fat free half and half
•1/2 cup water
•1 tsp fresh rosemary, finely chopped
•1 tsp fresh thyme leaves
•1/2 cup chopped fresh parsley
•3 bay leaves
•1/2 tsp freshly grated lemon zest
•2 tbsp cornstarch
•2 tbsp lemon juice
•1 tsp salt
•1/2 tsp black pepper
Instructions
1.In a 5- to 6-quart Dutch oven, combine mushrooms, shallots, and 1/4 cup water.
2.Cover and cook over high heat, stirring often, for about 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes.
3.Add broth, celery, zucchini, carrots, thyme, rosemary and bay leaves; bring to a boil.
4.Place chicken in a 5- to 6-quart slow cooker and sprinkle lemon zest on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.
5.Transfer the chicken and vegetables to a bowl; discard bay leaves.
6.Skim fat and pour the juices into a large saucepan. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
7.Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened.
8.Add half and half and lemon juice; stir until boiling.
9.Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper.
10.Just before serving, stir in peas and parsley.
Preparation time: 30 minute(s)

Cooking time: 4 hour(s)


Entire recipe makes 8 servings
Serving size is 1 cup
Each serving = 4 Points +

PER SERVING: 200 calories; 4 g fat; 12 g carbohydrates; 25 g protein; 2 g fiber



Read more: http://www.laaloosh.com/2011/09/28/creamy-chicken-stew-crock-pot-recipe/#ixzz1hr5OKQw5

Dear Santa..........

Dear Mr. Claus:

I know I haven't written in about 40 years or so. I offer you my heartfelt apology. It's just that...I was thinking that since I haven't asked for any presents in such a long time, you could grant me my one Christmas wish. My weigh-in day is Christmas morning and I'd really like to lose another two pounds.

Speaking of weight loss, don't you think a certain someone should cut down on the refined sugars and saturated fats if they are going to keep shimmying down chimneys for all of eternity? Your huge gut means you are at a high risk for heart disease and diabetes. I'd like you to be alive and kicking for a while for my grandchildren.

I'm afraid that in this household you are not going to find cookies under the tree this year, but perhaps only a 0 point fruit plate.

Thanks!

Sincerely,

ellen

Pimento Cheese Dip Recipe
This slimmed down version of a popular Southern recipe is a real treat for dieting dip lovers. Each serving has just 1 Points +, making it an ideal low calorie dip recipe to use on just about anything.

Ingredients
•1 cup reduced-fat sharp Cheddar cheese
•1/4 cup reduced fat cream cheese, room temperature
•1/4 cup fat free cream cheese, room temperature
•1/4 cup fat free mayonnaise
•1 4-ounce jar sliced pimientos, drained and chopped
•2 tbsp red onion, grated
•1/4 tsp sea salt
•1 tsp garlic powder
•Dash of pepper
Instructions
1.Using an electric mixer, beat cream cheeses until smooth and fluffy. Add all of the remaining ingredients and beat until well blended.
Preparation time: 10 minute(s)

Cooking time: 0 minutes

Diet type: Vegetarian

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (Southern)

Entire recipe is 12 servings
Serving size is 2 tbsp
Each serving = 1 Points +

PER SERVING: 41 calories; 2 g fat; 2 g carbohydrates; 4 g protein; 0 g fiber



Read more: http://www.laaloosh.com/2011/08/22/pimento-cheese-dip-recipe/#ixzz1hO5KXIsE

Broccoli Cheese Soup Recipe
This easy broccoli recipe offers a great way to get in a healthy serving of broccoli along with a wonderful, cheesy broth. Hearty and healthy, it’s a low calorie Broccoli Cheese Soup Recipe that makes a great meal idea for the whole family.

Ingredients
•8 oz broccoli crowns, cut into bit sized pieces
•2 14-ounce cans fat free, reduced sodium chicken broth or vegetable broth
•1 cup reduced-fat sharp Cheddar cheese, shredded
•1 large onion, chopped
•1 large carrot, diced
•2 stalks celery, diced
•1 large potato, peeled and diced
•1/2 cup fat free sour cream
•3 cloves garlic, minced
•1 tablespoon whole wheat all-purpose flour
•1/2 tsp dry mustard
•1/4 tsp paprika
•1/4 tsp nutmeg
•1 tsp salt
•1/2 tsp black pepper
Instructions
1.Spray a Dutch oven or large saucepan with nonstick cooking spray and set over medium-high heat.
2.Add onion, carrot and celery; cook, stirring often, until the onion and celery soften, 5 to 6 minutes.
3.Add potato and garlic; cook, stirring, for 2 minutes.
4.Stir in flour, dry mustard, nutmeg and paprika; cook, stirring often, for 2 minutes.
5.Add broth, salt and pepper and bring to a boil. Cover and reduce heat to medium. Simmer, stirring occasionally, for 10 minutes.
6.Stir in florets; simmer, covered, until the broccoli is tender, about 10 minutes more.
7.Transfer 2 cups of the mixture to a bowl and mash; return to the pan.
8.Stir in Cheddar and sour cream; cook over medium heat, stirring, until the cheese is melted and the chowder is heated through, about 2 minutes.
Preparation time: 10 minute(s)

Cooking time: 30 minute(s)

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 = 3 Points +

PER SERVING: 167 calories; 2 g fat ; 19 g carbohydrates; 10 g protein; 4 g fiber



Read more: http://www.laaloosh.com/2011/07/26/broccoli-cheese-soup-recipe/#ixzz1hO6Tlrjm

Note to self.......

Note to self...

you are not hungry....you are just TIRED! That is what happens when you wake up at 2 am and workout...speaking of that.....good job, no GREAT job! I told you getting up and working out was a good idea...didnt I? Just laying there in bed when you can't sleep anyway....bad idea. I like the no excuses plan you have set in! Great job! Since we are in the patting yourself on the back kind of mood. Good job tracking this week. It really does make a difference...you make a difference!!!! This week is a tough one...a lot of Holiday...well, crap going on. Not only our retail business, but our jewelry line..(wow)!!! and the catering business! (this is also when the "no excuses" line/little plan comes in handy.) You are doing well with all that is going on....NO this is not an excuse to go crazy and binge this week, it is about trusting yourself, and living in the moment.

Do you talk to yourself???....are you your best cheerleader???....if not, maybe its time. Just remember to put a POSITIVE spin on it...as well as being honest with YOU!

This is a time of year we forget "us" Please do not. This is when all hell brakes loose! Stay in control! I find a little self talk always helps me...give it a try!!
Love and best wishes to you for a wonderful Christmas and a healthy ~ happier New Year!










Chewy Chocolate Peanut Butter Cookie....ooohhhhlala

•1 cup Better’n Peanut Butter
•3/4 cup all-purpose flour
•1/4 cup rolled oats
•1/3 cup unsweetened cocoa powder
•1/4 cup semisweet chocolate chips
•1/4 cup peanut butter chips
•1/2 cup liquid egg substitute
•1/2 cup packed dark brown sugar
•1/2 cup granulated sugar
•1/4 cup Turbinado sugar
•1/4 cup canola oil
•4 tbsp fat free plain Greek yogurt
•1 tbsp vanilla extract
•1 tsp baking soda
•1/2 tsp salt
Instructions
1.Preheat oven to 350°F.
2.Beat Better n’ Peanut Butter, oil, brown sugar and granulated sugar in a large bowl with an electric mixer on medium speed until the sugars are blended. Beat in egg substitute, yogurt and vanilla until combined.
3.Whisk flour, cocoa, oats, baking soda and salt in a medium bowl. With the mixer on low speed, gradually add the dry ingredients to the peanut butter mixture until blended. (It will be sticky.) Stir in chocolate and peanut butter chips.
4.Using a small cookie scoop or slightly rounded tablespoons of dough, place cookies 2 inches apart on un-greased cookie sheets.
5.Dip the bottom of a glass in water and then in Turbinado sugar. Use the sugared glass to flatten the cookies slightly, leaving a thin layer of sugar on top, re-wetting the glass as needed.
6.Bake the cookies in batches until they are just set and the tops appear cracked, 8 to 10 minutes. (Do not over-bake or they will be dry.)
7.Cool on the baking sheet for 2 minutes before transferring to a wire rack to cool.
Quick Notes
Turbinado sugar is a coarse looking sugar and is light brown in color. Find it in the natural-foods section of large supermarkets or at natural-foods stores.

Preparation time: 15 minute(s)

Cooking time: 10 minute(s)
Number of servings (yield): 36
Entire recipe makes 3 dozen
Serving size is 1 cookie
Each serving = 2 Points +
PER SERVING: 96 calories; 3g fat; 12 g carbohydrates; 3g protein; 1 g fiber



Read more: http://www.laaloosh.com/2011/12/13/chewy-chocolate-peanut-butter-cookies-recipe/#ixzz1hBLfr4FP