sugars......

•The numbers in this graph represent a 100 gram serving, which is about 3.5oz. Obviously, you're not going to measure out 3.5oz when eating an orange, but rather eat a whole orange. But I did this to create an equal comparison.

•The Sugars column is important because to lose weight, you want your body to burn fat. As sugar enters your bloodstream, your body stops burning fat, and tries to burn off the sugar. The more sugar you consume, the less fat you burn. So look for fruit with low sugar, not just lowest calories.

•The Fat column is largely unimportant, but I put in there to show you how high in fat avocados are. Even though they are very nutritious, your goal is to lose fat, not gain more fat.

•I added the Protein, Magnesium, and Potassium columns because I believe these three are the most important towards preventing muscle loss. Pick fruit with the highest values in these columns.

Baby Carrots 1 serving (8 carrots/85g) Sugars, total: 4g Calories, total: 30 Calories from sugar: 16



Canned Pickled Beets 1 serving (29g) Sugars, total: 4g Calories, total: 30 Calories from sugar: 16

Fruits
Nutritional values for fruit are taken from the USDA website. They determine what a serving size is. Their weights for fruit servings figure in the weight of stems, peels, rinds, and other stuff you'd throw away.

NOTE: We are here showing the total sugar content of fruit. We are using the sugar cubes to illustrate that. Fruit probably has other health benefits that outweigh the sugar content, and the fruit in sugar may (or may not) be healthier than table sugar. But all fruits are not equal in sugar content, and it's worth noting that. A strawberry may, in fact, be healthier than a grape, even though they are both "natural."

Well, that's where all the sugar in raisins comes from.


--------------------------------------------------------------------------------
Red Seedless Grapes
1 serving (126g - 4% waste)
Sugars, total: 20g
Calories, total: 88
Calories from sugar: 80




--------------------------------------------------------------------------------
Cantaloupe
1 cup cubes (160g)
Sugars, total: 13g
Calories, total: 54
Calories from sugar: 52
1 serving (134g - 49% waste)
Sugars, total: 11g
Calories, total: 46
Calories from sugar: 44



That's about the same as a glass of OJ.

--------------------------------------------------------------------------------
Navel Orange
1 large orange (270g)
Sugars, total: 23g
Calories, total: 132
Calories from sugar: 92



The unsweetened has a lot less sugar. Be careful, because the packaging is almost identical to the sweetened kind.
--------------------------------------------------------------------------------
Mott's Applesauce
(Organic Unsweetened)
1 cup (113g)
Sugars, total: 11g
Calories, total: 50
Calories from sugar: 44



--------------------------------------------------------------------------------
Apple
1 large apple (3.25"/223g - 10% waste)
Sugars, total: 23g
Calories, total: 116
Calories from sugar: 92
1 cup slices (109g)
Sugars, total: 11g
Calories, total: 57
Calories from sugar: 44




--------------------------------------------------------------------------------
Banana
1 large (140g)
Sugars, total: 17g
Calories, total: 125
Calories from sugar: 68



--------------------------------------------------------------------------------
Peach
1 large (184g - 4% waste)
Sugars, total: 15g
Calories, total: 72
Calories from sugar: 60 1 cup sliced
Sugars, total: 12g
Calories, total: 60
Calories from sugar: 44



Of course, it depends on how ripe they are.

--------------------------------------------------------------------------------
Strawberries
1 serving (147g)
Sugars, total: 7g
Calories, total: 47
Calories from sugar: 28


A surprising amount of sugar.

--------------------------------------------------------------------------------
Watermelon
1 slice (280g - 50% waste)
Sugars, total: 18g
Calories, total: 86
Calories from sugar: 72



--------------------------------------------------------------------------------
Pineapple
1 serving (112g - 50% waste)
Sugars, total: 9g
Calories, total: 50
Calories from sugar: 36

I do not need a title to make a difference~

Everyone of us have the power to shape our lives and influence the lives of others.
One of my goals in this journey is to reach just one person, make a difference to them. For if I do this , hopefully they will pass on the message. Touch someone today, a smile, a note , a message of any kind. Just improve your life by helping someone else out!


Genuine leadership – leadership with a “little l”, is not conferred by a title, or limited to the executive suite. Rather, it is shown through our everyday actions and the way we influence the lives of those around us. Among the qualities that genuine leaders share:

*Acting with purpose rather than getting bogged down by mindless activity.
*Caring about and listening to others.
*Looking for ways to encourage the contributions and development of others rather than focusing solely on personal achievements.
*Creating a legacy of accomplishment and contribution in everything they do.


OK OK OK...yeah! I know its the super bowl weekend...Woohoo!!!!





Slow Cooker BBQ Pulled Pork
Points: 7 weight watchers pointsplus
Servings: 8 large servings
Serving Size: about 6 ounces
Nutritional Info:165 calories, 7 g of fat, 4.1 of carbohydrates, .1 g of fiber 24.1 g of protein
Ingredients
2.5 lbs of pork shoulder, trimmed of fat
1 cup of ketchup
2 tbsp honey mustard
3 tbsp apple cider vinegar
2 tbsp molasses
2 tsp hot sauce
1/4 cup brown sugar
1 white onion, sliced thin
Instructions
1. In a small bowl, whisk together all of the ingredients, except the pork and onions.
2. Layer the onions on the bottom of the slow cooker. Season the pork with salt and pepper and place over the onions. pour the sauce into the slow cooker and cook for 6-8 hours until the pork is fork tender.
3. Once the pork is cooked, remove it from the slow cooker and place it on a plate. Pour the remaining liquid into a sauce pan and bring it to a boil. Cover and continue to cook on high for 12-15 minutes until the sauce has thickened.
4. While the sauce is thickening, shred the pork using two forks and return to the slow cooker. Add the sauce and stir together. Enjoy.

Start now!

When you decide to start a diet or exercise program, when do you plan to start it? Tomorrow? Next week? Next month? Forget it. Unless you start now, it won't work.

What do I mean? Well, you use "starting tomorrow" as an excuse to finish that doughnut, don't you? Or to get another glass of wine? Well, you're always going to want another glass of wine (ok, maybe just me, but you get the point). You can always start tomorrow because tomorrow is always tomorrow. You're negotiating with yourself - making excuses today for sacrifices you haven't made yet (or you wouldn't be dieting).

Stop negotiating with yourself. START NOW.

You're also failing to recognize that meaningful lifestyle changes aren't made overnight. Lifestyle changes aren't two weeks of deprivation before a big party. Lifestyle changes that will get you the results you really want - lasting ones - happen in the little choices. Taking the stairs. Going for that run even when you really want to take the hubby to a nice dinner. Saying no after one glass.

You don't have to go run 5 miles today and you don't have to order nothing but salads for the rest of the day. Don't set yourself up for failure with absolutes. Make your plans for tomorrow, but starting TODAY, make a better choice. Put down the doughnut today. Order grilled chicken instead of fried at dinner. Take the stairs. You can't start tomorrow. You have to start immediately and always to get real, lasting results.

When you start today, you also put some investment into your plan immediately. Investment means results. Trust me, it's a lot harder to stop something you've already started than it is not to start.

So make better choices. Now. No excuses. You've already started. GREAT JOB!!!!! ellen




Makes 42 ( 2 points + )
Carrot Raisin Cookies


½ c. butter, softened
1 c. packed brown sugar
2 tsp. baking soda
1 tsp. cinnamon
1 tsp. ground ginger
¼ tsp. salt
1 egg
¼ c. unsweetened applesauce
1 tsp. vanilla
2 c. white-whole wheat flour

1 c. grated carrot
½ c. golden raisins
½ c. finely chopped walnuts



Preheat oven to 375.
In a large mixing bowl, beat butter and sugar. Add baking soda, cinnamon, ginger and salt. Add egg, applesauce and vanilla. Beat well. Add flour and mix in as much as possible. Now add the carrots, raising and nuts and mix until combined.
Drop by rounded teaspoonfuls onto ungreased baking sheets. Slightly flatten tops of cookies.
Bake for 8-9 minutes. Remove from baking sheets and cool on a wire rack.



Posted by Pointless Meals

struggle......

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

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

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

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

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

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

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

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

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

Diet tags: Low calorie, Reduced fat

Number of servings (yield): 12

Culinary tradition: USA (General)

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

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



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

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

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

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

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

xo

Visual........

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

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

Skinny Enchilada




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



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


1/4 cup Low-Fat Shredded Cheese

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

Weight Watchers PointsPlus: 4
shefit.com

Excuses....no more!

Crockpot Chicken Enchilada Soup

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

Ingredients: adapted from Dainty chef

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

What you’ll do:

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

What can be done to help people change?

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

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

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

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

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


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

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

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

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

the point is, just do something!

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

1. Brush your teeth




2. Do 15 sit-ups




3. Read the health news headlines of the day




4. Straighten your posture




5. Eat an apple




6. Stand up and stretch




7. Send a friendly email to a friend




8. Resist the impulse purchase of a candy bar




9. Post an inspirational quote on twitter/facebook




10. Do 10 lunges




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




12. Smile~another fav!




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




14. Throw a bottle of water in there as well




15. Plug your cell phone into the charger




16. Pay a bill online




17. Ask to have your salad dressing on the side




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




19. Open a window




20. Say thank you to someone who deserves it




21. Take a deep breath




22. Put on your seat belt




23. Wake up 10 minutes earlier




24. Post a comment on a blog




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




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




27. Share a healthy recipe




28. Give your mother a call




29. Wash your hands




30. Put on hand lotion




31. Check your blood pressure




32. Jog in place for 9 minutes




33. Throw away that pen that doesn’t work




34. Take a canvas tote bag to the grocery store




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




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




37. Hug your kids




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




39. Lay out your clothes for the next day




40. Put your car keys in the same place everyday




41. Take a 10 minute break




42. Suck on a breath mint




43. Add a little pepper to your salad




44. Load the dishwasher




45. Play ANYTHING for 5 minutes




46. Take a quick walk




47. Prepare your coffee maker the night before




48. Skip your late evening grocery store run




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




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

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

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

a few thoughts........

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

Cream Cheese Frosted Banana Bars

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

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

Managing Stress While You Diet

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

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

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

(Use the list when tempted to overeat.)

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

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


Your Bodies Symptoms

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

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


Dealing with "Mental Stress"

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

Learn to say "No"

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

Don't let people rush you.

Accept realistic deadlines, not impossible ones.

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

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

Finally,

Don't reach for food when tense.

Don't dwell on past mistakes.

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

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

Chill Your Way to Less Weight

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

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

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

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

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

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

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

motivation

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

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

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

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

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

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