Here is an update from Mary Jackson.
Mary said, Jon just called. The doctor has told them the situation is not good. She is going back into the OR now for another procedure which may take up to 3 hours. She will be on life support most likely. Pray for decisions that need to be made.
Friday, April 30, 2010
Pray Request for this Family
This is what is close to my heart this morning.
Please pray for this Family. Jon is one of the Aviation professors at the University. He is one of my husband's professors.
The mom, Elizabeth, is in Baylor Medical in Dallas. She was preganant with baby #4 (about 6 months along), and was diagnosed with lung cancer. They did surgery yesterday morning to remove part of her lung and then last night, she went into cardiac arrest. Labor and delivery was on hand and took the baby, Megan - 2 1/2 lbs - but Elizabeth is not doing well. She is currently on a heart and lung machine. They’ve since taken Elizabeth off of the heart and lung machine and placed a device in her chest to assist the heart in pumping her blood. Megan quit breathing at some point when she was born but the doctors quickly got her breathing again. She is now breathing on her own. Jon and Elizabeth have been through a whole lot in the last two weeks so be in a spirit of prayer for them both throughout the day. Prayer works!
“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us…” Ephesians 3:20
Please pray for this Family. Jon is one of the Aviation professors at the University. He is one of my husband's professors.
The mom, Elizabeth, is in Baylor Medical in Dallas. She was preganant with baby #4 (about 6 months along), and was diagnosed with lung cancer. They did surgery yesterday morning to remove part of her lung and then last night, she went into cardiac arrest. Labor and delivery was on hand and took the baby, Megan - 2 1/2 lbs - but Elizabeth is not doing well. She is currently on a heart and lung machine. They’ve since taken Elizabeth off of the heart and lung machine and placed a device in her chest to assist the heart in pumping her blood. Megan quit breathing at some point when she was born but the doctors quickly got her breathing again. She is now breathing on her own. Jon and Elizabeth have been through a whole lot in the last two weeks so be in a spirit of prayer for them both throughout the day. Prayer works!
“Now to him who is able to do immeasurably more than all we ask or imagine, according to his power that is at work within us…” Ephesians 3:20
No Bake Granola Bars
No Bake Granola Bars
Source: LUCKYGIRL4444
Ingredients
1 1/2 cups Kellogg's Rice Krispies
1 1/2 cups Quaker Oats Old-Fashioned Oats
1 1/2 cups General Mills Fiber One, Original
1/2 cup unpacked brown sugar, unpacked
1/2 cup honey
1/2 cup reduced-fat peanut butter
1 tsp vanilla extract
1/3 cup mini chocolate chips
Instructions
I line a 13x9 pan with foil to make removal and cutting easy.
Mix oats, rice krispies, and fiber 1 ceral in a large mixing bowl.
Heat brown sugar and honey in a saucepan over medium heat until smooth. Add peanut butter and vanilla and stir until everything is combined. It will be a thick brown sauce. Don't let it boil. Remove from heat and pour over oat/cereal mix. Work quickly and stir to combine everything.
Press into baking pan and sprinkle chocolate chips on top and press into bars slightly. Chill for about 30 minutes until solid. Cut into 18 bars. (I lifted them right out with the foil and cut them on a cutting board)
Very low points - here's the nutritional info 1 bar = 132 calories, 4.0 fat, 3.2 fiber (Servings: 18; Points: 2)
You can also add in chopped nuts, raisins, coconut, dried fruit - just adjust nutritional info and points.
Source: LUCKYGIRL4444
Ingredients
1 1/2 cups Kellogg's Rice Krispies
1 1/2 cups Quaker Oats Old-Fashioned Oats
1 1/2 cups General Mills Fiber One, Original
1/2 cup unpacked brown sugar, unpacked
1/2 cup honey
1/2 cup reduced-fat peanut butter
1 tsp vanilla extract
1/3 cup mini chocolate chips
Instructions
I line a 13x9 pan with foil to make removal and cutting easy.
Mix oats, rice krispies, and fiber 1 ceral in a large mixing bowl.
Heat brown sugar and honey in a saucepan over medium heat until smooth. Add peanut butter and vanilla and stir until everything is combined. It will be a thick brown sauce. Don't let it boil. Remove from heat and pour over oat/cereal mix. Work quickly and stir to combine everything.
Press into baking pan and sprinkle chocolate chips on top and press into bars slightly. Chill for about 30 minutes until solid. Cut into 18 bars. (I lifted them right out with the foil and cut them on a cutting board)
Very low points - here's the nutritional info 1 bar = 132 calories, 4.0 fat, 3.2 fiber (Servings: 18; Points: 2)
You can also add in chopped nuts, raisins, coconut, dried fruit - just adjust nutritional info and points.
Thursday, April 29, 2010
Seven Layer Mexican Dip
Seven Layer Mexican Dip
Source: Amanda Robinson
Ingredients
1 cup fat-free sour cream
2 Tbsp reduced-sodium taco seasoning
9 oz fat-free bean dip, about 1 heaping cup
6 oz guacamole, about 3/4 cup
1/4 cup low-fat shredded cheddar cheese
4 medium scallion(s), chopped
1 small tomato(es), chopped
6 medium olive(s), black, sliced
Instructions
Combine sour cream and taco seasoning; mix well.
Spread bean dip on bottom of a 12-inch round glass serving bowl or edged
Platter. Top with guacamole, sour cream, cheese, scallions, tomatoes and
Olives. Yields about 1/4 cup dip per serving.
Serves | 12
POINTS per serving | 1
Source: Amanda Robinson
Ingredients
1 cup fat-free sour cream
2 Tbsp reduced-sodium taco seasoning
9 oz fat-free bean dip, about 1 heaping cup
6 oz guacamole, about 3/4 cup
1/4 cup low-fat shredded cheddar cheese
4 medium scallion(s), chopped
1 small tomato(es), chopped
6 medium olive(s), black, sliced
Instructions
Combine sour cream and taco seasoning; mix well.
Spread bean dip on bottom of a 12-inch round glass serving bowl or edged
Platter. Top with guacamole, sour cream, cheese, scallions, tomatoes and
Olives. Yields about 1/4 cup dip per serving.
Serves | 12
POINTS per serving | 1
Wednesday, April 28, 2010
Creature or Habit?
Here is a summary of my Weight Watchers meeting on April 27, 2010.
"Our self image and our habits tend to go together, Change one and you will automatically change the other." Maxwell Maltz
In order for us to have an enjoyable yet successful and safe journey on the road to weight loss, we must change our way of thinking on our journey to living a healthier lifestyle.
If you missed the meeting this week, take the Habit Profile Quiz in Book 4 Page 6 and focus on one habit that will help you be more successful! -Once and for all long-term weight management success CAN be YOURS!
This week really try to aim for your goals. Tell yourself that you can be successful and healthy! If you never aim….you will never hit the target!
Once a behavior becomes a habit we can move forward. Changing our habits frees us from our past and pushes us to our FUTURE.
"Our self image and our habits tend to go together, Change one and you will automatically change the other." Maxwell Maltz
In order for us to have an enjoyable yet successful and safe journey on the road to weight loss, we must change our way of thinking on our journey to living a healthier lifestyle.
If you missed the meeting this week, take the Habit Profile Quiz in Book 4 Page 6 and focus on one habit that will help you be more successful! -Once and for all long-term weight management success CAN be YOURS!
This week really try to aim for your goals. Tell yourself that you can be successful and healthy! If you never aim….you will never hit the target!
Once a behavior becomes a habit we can move forward. Changing our habits frees us from our past and pushes us to our FUTURE.
Baked Ranch Tilapia
Baked Ranch Tilapia
Source: JUST-RHONDA
Ingredients
4 4-oz. tilapia filets
1/2 c. RF ranch salad dressing
1/2 c. canned French fried onions, crushed
Instructions
Preheat oven to 350.
Rinse fish and pat dry.
Dip fish in ranch dressing; shake off excess.
Spray baking sheet with Pam.
Arrange fish in single layer on baking sheet.
Sprinkle crushed onions on top of fish.
Bake 10-15 minutes or until fish flakes easily.
Servings: 4, 5 PointsPlus+
For recipe review, click here.
Source: JUST-RHONDA
Ingredients
4 4-oz. tilapia filets
1/2 c. RF ranch salad dressing
1/2 c. canned French fried onions, crushed
Instructions
Preheat oven to 350.
Rinse fish and pat dry.
Dip fish in ranch dressing; shake off excess.
Spray baking sheet with Pam.
Arrange fish in single layer on baking sheet.
Sprinkle crushed onions on top of fish.
Bake 10-15 minutes or until fish flakes easily.
Servings: 4, 5 PointsPlus+
For recipe review, click here.
Tuesday, April 27, 2010
Honey-Chipotle Baked Beans
Honey-Chipotle Baked Beans
Source: Cooking Light, JULY 2006
Ingredients
Cooking spray
1/2 cup minced shallots (about 5 ounces)
1 tablespoon ground cumin
1 tablespoon minced garlic
1/2 cup tomato puree
1 tablespoon canola oil
1/4 cup honey
1/4 cup cider vinegar
2 tablespoons molasses
1 tablespoon Worcestershire sauce
1/4 teaspoon salt
2 chipotle chiles, canned in adobo sauce, seeded and chopped
2 (28-ounce) cans baked beans
Instructions
Preheat oven to 300°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 4 minutes or until golden. Add cumin and garlic; sauté for 1 minute. Add tomato puree and oil, and cook for 2 minutes or until thick, stirring constantly. Add honey and the next 5 ingredients (through chiles).
Reduce heat; simmer for 10 minutes, stirring occasionally.
Combine beans and shallot mixture in a 2-quart baking dish. Bake at 300° for 1 hour or until thick and bubbly.
Yield: 8 servings (serving size: 3/4 cup)
5 PointsPlus+, 5 points
CALORIES 286 FAT 2.2g FIBER 9.9g
For Recipe Review, click here.
Source: Cooking Light, JULY 2006
Ingredients
Cooking spray
1/2 cup minced shallots (about 5 ounces)
1 tablespoon ground cumin
1 tablespoon minced garlic
1/2 cup tomato puree
1 tablespoon canola oil
1/4 cup honey
1/4 cup cider vinegar
2 tablespoons molasses
1 tablespoon Worcestershire sauce
1/4 teaspoon salt
2 chipotle chiles, canned in adobo sauce, seeded and chopped
2 (28-ounce) cans baked beans
Instructions
Preheat oven to 300°.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shallots; sauté 4 minutes or until golden. Add cumin and garlic; sauté for 1 minute. Add tomato puree and oil, and cook for 2 minutes or until thick, stirring constantly. Add honey and the next 5 ingredients (through chiles).
Reduce heat; simmer for 10 minutes, stirring occasionally.
Combine beans and shallot mixture in a 2-quart baking dish. Bake at 300° for 1 hour or until thick and bubbly.
Yield: 8 servings (serving size: 3/4 cup)
5 PointsPlus+, 5 points
CALORIES 286 FAT 2.2g FIBER 9.9g
For Recipe Review, click here.
Monday, April 26, 2010
Smart Shopping
Here is the latest email from Dr. Jacobs.
Smart Shopping
Are you sticking to your goal this year to eat better, but still feel overwhelmed when it comes to shopping at the grocery store? Have you ever started preparing a meal and then realized that you are missing some of the ingredients? Maybe you find yourself making several trips to the grocery store during the week—causing you to waste time and possibly spend more money.
Here are some guidelines that will make your healthy eating and grocery shopping easier:
• Plan ahead. Always make a grocery list before you go. Also, plan a menu for the week and write out your shopping list. Always check your freezer and pantry for foods you already have—don’t let things you already have on hand go to waste.
• Read food labels. Look for more nutrient-dense foods by keeping the saturated fat, trans fat, cholesterol, and sodium low while going for more vitamins, minerals, and fiber.
• Never shop when you’re hungry. It is best to shop after you’ve eaten so you won’t be tempted to buy more things or buy food that is not on your grocery list. This will help control impulse buying.
• Start on the perimeter. Food staples such as fresh produce, meats, dairy, and breads are on the outer perimeter of the grocery store, so start there before going down the aisles for processed foods or empty-calorie foods.
• Use coupons and reward cards. You can save up to 10-15 percent on your grocery bill and receive more coupons from using a reward card at your local grocery stores. Use coupons for items you would normally buy, don’t buy something you won’t use just because you have a coupon.
• Check store ads and compare prices. Some grocery stores will match or beat prices in the ads.
• Purchase store brands. Generic brands can be 15–20 percent less expensive than national brands. When you buy national brands you are paying for the packaging.
• Buy only what you need. If you find sales on shelf-stable items that you can use before they spoil or expire, take advantage of those deals only.
• Check unit pricing. You will find unit pricing on the shelf tag. Look at the unit price (price per pound, ounce, or pint) to compare to bulk and economy-sizes with single-serve or regular-size packages or to compare national brands with store or generic brands. You may be surprised to find that something on sale in a smaller package may still be more expensive than the larger package when you look at the unit price.
• Shop seasonally. Fresh produce often costs less and tastes better when it is in season.
• Check expiration dates. Check sell-by and best used by dates to help select the freshest foods. Once you’re home, store foods so the oldest will be used first.
• Pay attention at check-out. Make sure prices ring up as advertised or as labeled, especially for sale items.
Buying groceries is something we all have to do. With a little preparation and these helpful tips you can get the most bang for your buck and your health.
By Amber Odom, R.D., L.D., Cooper Clinic Nutrition Department.
Smart Shopping
Are you sticking to your goal this year to eat better, but still feel overwhelmed when it comes to shopping at the grocery store? Have you ever started preparing a meal and then realized that you are missing some of the ingredients? Maybe you find yourself making several trips to the grocery store during the week—causing you to waste time and possibly spend more money.
Here are some guidelines that will make your healthy eating and grocery shopping easier:
• Plan ahead. Always make a grocery list before you go. Also, plan a menu for the week and write out your shopping list. Always check your freezer and pantry for foods you already have—don’t let things you already have on hand go to waste.
• Read food labels. Look for more nutrient-dense foods by keeping the saturated fat, trans fat, cholesterol, and sodium low while going for more vitamins, minerals, and fiber.
• Never shop when you’re hungry. It is best to shop after you’ve eaten so you won’t be tempted to buy more things or buy food that is not on your grocery list. This will help control impulse buying.
• Start on the perimeter. Food staples such as fresh produce, meats, dairy, and breads are on the outer perimeter of the grocery store, so start there before going down the aisles for processed foods or empty-calorie foods.
• Use coupons and reward cards. You can save up to 10-15 percent on your grocery bill and receive more coupons from using a reward card at your local grocery stores. Use coupons for items you would normally buy, don’t buy something you won’t use just because you have a coupon.
• Check store ads and compare prices. Some grocery stores will match or beat prices in the ads.
• Purchase store brands. Generic brands can be 15–20 percent less expensive than national brands. When you buy national brands you are paying for the packaging.
• Buy only what you need. If you find sales on shelf-stable items that you can use before they spoil or expire, take advantage of those deals only.
• Check unit pricing. You will find unit pricing on the shelf tag. Look at the unit price (price per pound, ounce, or pint) to compare to bulk and economy-sizes with single-serve or regular-size packages or to compare national brands with store or generic brands. You may be surprised to find that something on sale in a smaller package may still be more expensive than the larger package when you look at the unit price.
• Shop seasonally. Fresh produce often costs less and tastes better when it is in season.
• Check expiration dates. Check sell-by and best used by dates to help select the freshest foods. Once you’re home, store foods so the oldest will be used first.
• Pay attention at check-out. Make sure prices ring up as advertised or as labeled, especially for sale items.
Buying groceries is something we all have to do. With a little preparation and these helpful tips you can get the most bang for your buck and your health.
By Amber Odom, R.D., L.D., Cooper Clinic Nutrition Department.
Weight Watchers White Chili
Weight Watchers White Chili
Source: Linda Stephens
Ingredients
1 48 oz jar Great Northern Beans
2 c Salsa
2 c fat free chicken broth
1 c 2% mozzerella
4 c. diced cooked chicken breast
Instructions
Combine all ingredients in crock pot on low 4-6 hrs.
1 cup = 3 pts
Source: Linda Stephens
Ingredients
1 48 oz jar Great Northern Beans
2 c Salsa
2 c fat free chicken broth
1 c 2% mozzerella
4 c. diced cooked chicken breast
Instructions
Combine all ingredients in crock pot on low 4-6 hrs.
1 cup = 3 pts
Sunday, April 25, 2010
Weight Watchers Chocolate Cupcakes
Weight Watchers Chocolate Cupcakes
Source: Linda Stephens
Ingredients
1 – 15 oz. can pumpkin
18 oz. devil’s food cake mix
¼ c – ½ c. water
Instructions
Combine all ingredients. Bake @ 350 for 30 – 35 min.
1 Muffin = 1 pt.
Source: Linda Stephens
Ingredients
1 – 15 oz. can pumpkin
18 oz. devil’s food cake mix
¼ c – ½ c. water
Instructions
Combine all ingredients. Bake @ 350 for 30 – 35 min.
1 Muffin = 1 pt.
Saturday, April 24, 2010
Weight Watchers Potato Soup
Weight Watchers Potato Soup
Source: Linda Stephens
Ingredients
4 (8oz) cans fat free chicken broth
½ onion diced
3 lbs. Potatoes diced
3 T. water
8 oz. Reduced fat Velveeta
2 T. flour
4 slices of crispy bacon
¼ c. fat free sour cream
Instructions
Combine broth and potatoes. Cover and cook 20 min. Until potatoes are done. While potatoes are cooking Saute’ onions. Add to mixture. Stir in cheese and Sour cream. Simmer until cheese melts. Thicken With flour and water mix. Add crumbled bacon.
Serves: 8; 6 pointsplus per serving; 2.5 points
Source: Linda Stephens
Ingredients
4 (8oz) cans fat free chicken broth
½ onion diced
3 lbs. Potatoes diced
3 T. water
8 oz. Reduced fat Velveeta
2 T. flour
4 slices of crispy bacon
¼ c. fat free sour cream
Instructions
Combine broth and potatoes. Cover and cook 20 min. Until potatoes are done. While potatoes are cooking Saute’ onions. Add to mixture. Stir in cheese and Sour cream. Simmer until cheese melts. Thicken With flour and water mix. Add crumbled bacon.
Serves: 8; 6 pointsplus per serving; 2.5 points
Friday, April 23, 2010
Gooey Cinnamon Rolls
Gooey Cinnamon Rolls
Source: Linda Stephens
Ingredients
1 (7.5 oz) can Pillsbury Refrigerated Biscuits
¼ c. splenda
1 ½ t. cinnamon
40 mini marshmallows
Instructions
Spray muffin pan with Pam. Separate and flatten each biscuit. Combine splenda and cinnamon in a bowl. Dip each biscuit into mixture. Place 4 marshmallows in the center of biscuit and bring up edges to form a ball. Place in muffin tin seam down. Bake @ 400 for 8-10 min. Remove immediately and cool on wire rack.
10 Servings = 1 pt each
Source: Linda Stephens
Ingredients
1 (7.5 oz) can Pillsbury Refrigerated Biscuits
¼ c. splenda
1 ½ t. cinnamon
40 mini marshmallows
Instructions
Spray muffin pan with Pam. Separate and flatten each biscuit. Combine splenda and cinnamon in a bowl. Dip each biscuit into mixture. Place 4 marshmallows in the center of biscuit and bring up edges to form a ball. Place in muffin tin seam down. Bake @ 400 for 8-10 min. Remove immediately and cool on wire rack.
10 Servings = 1 pt each
Thursday, April 22, 2010
New Glasses
Last week I posted an email from Dr. Jacobs about Eye Exams. It really was perfect timing, because when I received the email from Dr. Jacobs I had just made my appointment with the eye doctor. Everything is good and healthy, which is comforting to know.
After my exam, I was charged with the enormous task of trying to pick out a new pair of glasses. It was completely overwhelming at first. I tried on about a hundred frames and some of them I tried on multiple times. My husband, Jon, was there to offer his opinion, which I highly value. It was funny, because I thought I had found the glasses I wanted, so I began to pick out sunglasses. After choosing my sunglasses, rather effortlessly, I realized that I was not satisfied with the regular glasses I had chosen so I went out for round 2.
After an hour of shopping I found the perfect frames for me. I should be able to get them in about a week or more and I am so excited!
Sunglasses
Everyday Glasses
After my exam, I was charged with the enormous task of trying to pick out a new pair of glasses. It was completely overwhelming at first. I tried on about a hundred frames and some of them I tried on multiple times. My husband, Jon, was there to offer his opinion, which I highly value. It was funny, because I thought I had found the glasses I wanted, so I began to pick out sunglasses. After choosing my sunglasses, rather effortlessly, I realized that I was not satisfied with the regular glasses I had chosen so I went out for round 2.
After an hour of shopping I found the perfect frames for me. I should be able to get them in about a week or more and I am so excited!
Sunglasses
Everyday Glasses
Stuffed Cabbage Soup
Stuffed Cabbage Soup
Source: Linda Stephens
Ingredients
1 lb. Lean Ground Beef
1 onion, chopped
28 oz. diced tomatoes1 can tomato soup
1 T. Worcestershire
½ tsp. Pepper
4 c. water
1 c. brown rice (uncooked)
2 c. shredded cabbage – or cole slaw mix
Instructions
Brown ground beef with onions. Drain. Combine all ingredients, except rice in crock-pot. Cook on low 4-6 hours. Add rice cook an additional 30 min.
8 servings = 4 pts. Each
Source: Linda Stephens
Ingredients
1 lb. Lean Ground Beef
1 onion, chopped
28 oz. diced tomatoes1 can tomato soup
1 T. Worcestershire
½ tsp. Pepper
4 c. water
1 c. brown rice (uncooked)
2 c. shredded cabbage – or cole slaw mix
Instructions
Brown ground beef with onions. Drain. Combine all ingredients, except rice in crock-pot. Cook on low 4-6 hours. Add rice cook an additional 30 min.
8 servings = 4 pts. Each
Wednesday, April 21, 2010
Lost in the Weekend Zone
Here is a summary of my Weight Watchers meeting on April 20, 2010.
Weekends + Holidays = 120 days out of the year!!
Don’t give up on everything you have worked so hard for on weekends and holidays. Use one or more of the tips shared in this week's meeting to insure that your weekend is not only terrific but on PLAN!
Remember 365 on Plan Days will Equal One Successful Year!!!
Here's those tips just in case you missed your meeting or got overwhelmed by all that was shared:
* Plan!! Plan!! Plan!! Write out your plan for at least a few days, if not an entire week, in advance. You should aim to tailor your plan to what's already in your kitchen, or adjust your grocery shopping to include only the items you need for the week. That way there are no surprises to help you sabotage your Weekend. If going out to eat check the NI in your Dining Out Companion, Pocket Guide or on the restaurant's website ahead of time. That way you can make the very best, most informed decision and take the guess-work out of eating out.
*Use weekends wisely. When things are a little quieter on weekends, you can think about the upcoming week, decide what you're going to eat. Go to the grocery store, so you're a little ahead of the game. You can even prepare food on the weekend and freeze it, you have meals ready for the week.
*Journal-Don't forget that run through the grocery store - all those tasty samples you couldn't pass up. Tracking every BLT is the single best thing you can do, you become more conscious of what you're doing. It helps you monitor yourself, and make corrections in mid-course. Journal ONLY on the days you want to lose weight!
*Plan family activities like bike rides or outdoor games. The benefits you get from this is time with family and burn calories all at once! Plan your yard-work for the weekends to earn some extra Activity Points, which can be swapped for additional food points if needed.
*Set goals for yourself based on the realities of what you will be doing. They may look very different than your weekday goals, and that’s okay. Is the weekend a good time for you to work in those 35 weekly points? If so use them guilt-free, they are part of the PLAN!
*Don’t be afraid to snack-If you are going to be out all day at the mall or just running around, pack some healthy snacks in case you get hungry. There is nothing worse than being hungry at the mall, and the only food options are ice cream, cookies or pizza. Weight Watchers portion controlled baked snacks and 1/2 point bars are easy to take along, as is a fruit, 100 cal packs, etc.
*Don't save all of your splurging. Allow yourself a few treats (notice I said TREATS not snacks) throughout the week to help you avoid the Mindset that the weekend is an excuse to go bonkers.
*Cut yourself some slack Give yourself at least one higher-point meal (or even day) a week to keep things interesting, keep your metabolism guessing, and keep you from going crazy. Points budgets are no different than any other type of budget - as long as you're expending more calories than you're taking in, you'll be losing weight. Allow yourself an indulgence every week, and remember tomorrow is always a new day.
Weekends + Holidays = 120 days out of the year!!
Don’t give up on everything you have worked so hard for on weekends and holidays. Use one or more of the tips shared in this week's meeting to insure that your weekend is not only terrific but on PLAN!
Remember 365 on Plan Days will Equal One Successful Year!!!
Here's those tips just in case you missed your meeting or got overwhelmed by all that was shared:
* Plan!! Plan!! Plan!! Write out your plan for at least a few days, if not an entire week, in advance. You should aim to tailor your plan to what's already in your kitchen, or adjust your grocery shopping to include only the items you need for the week. That way there are no surprises to help you sabotage your Weekend. If going out to eat check the NI in your Dining Out Companion, Pocket Guide or on the restaurant's website ahead of time. That way you can make the very best, most informed decision and take the guess-work out of eating out.
*Use weekends wisely. When things are a little quieter on weekends, you can think about the upcoming week, decide what you're going to eat. Go to the grocery store, so you're a little ahead of the game. You can even prepare food on the weekend and freeze it, you have meals ready for the week.
*Journal-Don't forget that run through the grocery store - all those tasty samples you couldn't pass up. Tracking every BLT is the single best thing you can do, you become more conscious of what you're doing. It helps you monitor yourself, and make corrections in mid-course. Journal ONLY on the days you want to lose weight!
*Plan family activities like bike rides or outdoor games. The benefits you get from this is time with family and burn calories all at once! Plan your yard-work for the weekends to earn some extra Activity Points, which can be swapped for additional food points if needed.
*Set goals for yourself based on the realities of what you will be doing. They may look very different than your weekday goals, and that’s okay. Is the weekend a good time for you to work in those 35 weekly points? If so use them guilt-free, they are part of the PLAN!
*Don’t be afraid to snack-If you are going to be out all day at the mall or just running around, pack some healthy snacks in case you get hungry. There is nothing worse than being hungry at the mall, and the only food options are ice cream, cookies or pizza. Weight Watchers portion controlled baked snacks and 1/2 point bars are easy to take along, as is a fruit, 100 cal packs, etc.
*Don't save all of your splurging. Allow yourself a few treats (notice I said TREATS not snacks) throughout the week to help you avoid the Mindset that the weekend is an excuse to go bonkers.
*Cut yourself some slack Give yourself at least one higher-point meal (or even day) a week to keep things interesting, keep your metabolism guessing, and keep you from going crazy. Points budgets are no different than any other type of budget - as long as you're expending more calories than you're taking in, you'll be losing weight. Allow yourself an indulgence every week, and remember tomorrow is always a new day.
Taco Soup
Taco Soup
Source: Linda Stephens
Ingredients
1 lb. Lean Ground Beef (browned with onions)
1 can corn
1 can chili beans
1 can rotel
1 can black beans
1 can diced tomatoes
1 pkg. Taco seasoning mix
1 pkg. Buttermilk Salad Dressing mix
Instructions
Combine all ingredients. Cook at least 30 min.
Serves 8; 5 pointsplus per serving; 2 points
*I combine in crock pot on low all day. Serve w tortilla chips. (Additional points). Try doubling with 1 lb of ground turkey.
Source: Linda Stephens
Ingredients
1 lb. Lean Ground Beef (browned with onions)
1 can corn
1 can chili beans
1 can rotel
1 can black beans
1 can diced tomatoes
1 pkg. Taco seasoning mix
1 pkg. Buttermilk Salad Dressing mix
Instructions
Combine all ingredients. Cook at least 30 min.
Serves 8; 5 pointsplus per serving; 2 points
*I combine in crock pot on low all day. Serve w tortilla chips. (Additional points). Try doubling with 1 lb of ground turkey.
Tuesday, April 20, 2010
Chocolate-Éclair Icebox Dessert
Chocolate-Éclair Icebox Dessert
Source: Cooking Light, JANUARY 1998
Ingredients
22 1/2 sheets (about 1 [14-ounce] box) low-fat honey graham crackers, divided
Cooking spray
3 cups fat-free milk
2 (3.4-ounce) packages fat-free vanilla instant pudding mix
1 (8-ounce) tub fat-free cream cheese
1 (8-ounce) tub frozen reduced-calorie whipped topping, thawed
1/4 cup fat-free milk
2 tablespoons stick margarine or butter, softened
2 tablespoons honey
2 ounces unsweetened chocolate, melted
1 1/2 cups sifted powdered sugar
Instructions
Arrange 7 1/2 graham cracker sheets in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Combine 3 cups milk, pudding mix, and cream cheese in a large bowl, and beat at low speed of a mixer 1 minute or until thick. Fold in whipped topping. Spread half of the pudding mixture over graham crackers, and top with 7 1/2 graham cracker sheets. Repeat the procedure with the remaining half of pudding mixture and 7 1/2 graham cracker sheets.
Combine 1/4 cup milk, softened margarine, honey, and unsweetened chocolate in a medium bowl, and beat well with a mixer. Gradually add powdered sugar to milk mixture, and beat well. Spread chocolate glaze over graham crackers. Cover dessert and tent with foil; chill 4 hours.
Yield: 18 servings
CALORIES 234 FAT 5.8g FIBER 0.8g
Source: Cooking Light, JANUARY 1998
Ingredients
22 1/2 sheets (about 1 [14-ounce] box) low-fat honey graham crackers, divided
Cooking spray
3 cups fat-free milk
2 (3.4-ounce) packages fat-free vanilla instant pudding mix
1 (8-ounce) tub fat-free cream cheese
1 (8-ounce) tub frozen reduced-calorie whipped topping, thawed
1/4 cup fat-free milk
2 tablespoons stick margarine or butter, softened
2 tablespoons honey
2 ounces unsweetened chocolate, melted
1 1/2 cups sifted powdered sugar
Instructions
Arrange 7 1/2 graham cracker sheets in the bottom of a 13 x 9-inch baking dish coated with cooking spray. Combine 3 cups milk, pudding mix, and cream cheese in a large bowl, and beat at low speed of a mixer 1 minute or until thick. Fold in whipped topping. Spread half of the pudding mixture over graham crackers, and top with 7 1/2 graham cracker sheets. Repeat the procedure with the remaining half of pudding mixture and 7 1/2 graham cracker sheets.
Combine 1/4 cup milk, softened margarine, honey, and unsweetened chocolate in a medium bowl, and beat well with a mixer. Gradually add powdered sugar to milk mixture, and beat well. Spread chocolate glaze over graham crackers. Cover dessert and tent with foil; chill 4 hours.
Yield: 18 servings
CALORIES 234 FAT 5.8g FIBER 0.8g
Monday, April 19, 2010
Pear or Apple - Which are you?
Here is the latest email from Dr. Jacobs.
The Fairy Tale of Spot Reduction: Can You Turn an Apple into A Prince?
Once upon a time, in a land far away, there was a genie who granted wishes, a frog who turned into a prince when kissed, and a daughter who could spin straw into gold. In our household, these stories are part of my children’s bedtime routine, but when did fairy tales find their way into fitness? With billions of dollars spent annually on weight loss in America, it is no wonder that myths have been presented as truth when a fortune is at stake.
Our 14-week program is well underway and a commonly asked question is, “How can I get rid of my love handles and have a flatter stomach?” Many people mistakenly think that by doing hundreds of sit-ups a day, they can obtain a flat stomach. The reality is that there is no such thing as spot reduction. By working a specific muscle group, you will strengthen that muscle (this is known as the Principle of Specificity), but you will not be able to reduce the amount of fat in a specific targeted area of your body. It is not possible to turn fat tissue into muscle tissue. To lose fat, you must burn more calories than you consume. Energy expenditure can vary for individuals with disabilities. In a recent article released this month in Medicine & Science in Sports & Exercise, Collins, et al, present a compendium of energy expenditure of 27 commonly performed activities in individuals with spinal cord injuries. A compendium of physical activity for non-disabled individuals was previously developed by Ainsworth, et al, in addition to the compendium of energy expenditure for children developed by Ridley and Olds.
A successful exercise program which includes cardiovascular exercise and resistance training will increase muscle mass and decrease fat stores throughout your body. For more information on understanding weight loss, see this month’s Weight Smart Column, click here.
Genetics play a role in where your body stores fat. Typically, men gain more weight in their abdominal regions and women tend to gain weight in their gluteal regions. This is commonly referred to as the apple- vs. pear-shaped body type. There are exceptions to this rule and it is not always possible to determine your body shape by looking in a mirror. Simply measure your waist circumference and your hip circumference, and then calculate your waist-to-hip ratio.
To determine your body shape, follow these steps:
• Using a tape measure (a cloth one such as one that a tailor might use), measure your waist at the level of your navel and your hips at their widest point. Make sure you place the tape measure directly on your skin; do not measure over your clothes. Be sure the tape is tightly wrapped on your skin, but be careful not to pinch the skin together.
• To ensure accuracy, measure your waist and your hips several times each and get the average of the measurements for both your waist and your hips.
• To determine your waist-to-hip ratio, divide the average waist measurement by the average hip measurement. You can do measurements in either inches or centimeters, as long as you use the same increment for both waist and hip.
Avg Waist Measurement ÷ Avg Hip Measurement = Your Waist-to-Hip Ratio.
For Men: If the ratio is less than 1, a hip and leg fat storage pattern (pear shape) is indicated. If the ratio is 1 or greater, an abdominal storage pattern (apple shape) is indicated.
For Women: If the ratio is 0.8 or less, a hip and leg pattern (pear shape) is indicated. If the ratio is greater than 0.8, an abdominal storage pattern (apple shape) is indicated.
What does your body shape say about your health?
If you are apple-shaped, you are more likely to experience insulin-related metabolic problems and are at a greater immediate risk for high blood pressure, elevated triglycerides, high cholesterol, heart disease, and diabetes. Intra-abdominal fat (IAF) that occurs in the apple shape is closely associated with Type 2 diabetes as well as insulin resistance. This kind of abdominal or centralized fat is also associated with increased risk of ovulatory dysfunction, sleep apnea, and hormonal cancers (e.g., breast cancer). If you are pear-shaped, it is important to address the issue now because as time progresses, fat will accumulate above your waist line and your risk for chronic disease will increase in a similar fashion.
Other risk factors related to developing chronic disease include:
1. Poor diet
2. Lack of physical activity
3. Waist circumference of 28.5-35.0 inches or greater for women and 39.5- 47.0 inches or greater for men
4. A Body Mass Index (BMI) greater than 25.0
o To determine your BMI, click on here.
5. Blood pressure of 120-139/80-89 (prehypertensive) or 140/90 or greater (hypertensive)
6. Fasting blood glucose (blood sugar) ≥ 100
7. Cholesterol (total cholesterol >200), and
8. Family history.
Take a moment to create a list numbered 1 to 8 to assess your risk factors. This list can be a very useful tool to establish your health promotion plan. If you are unsure about some of these risk factor measurements and have not had a complete physical within the last year, see your doctor to determine your risk.
References
•Collins, E. G., Gater, D., Kiratli, J., et al. (2010). Energy cost of physical activities in persons with spinal cord injury. Med Sci Sports Exerc. 42(4):691-699.
•Ainsworth, B. E., Haskell, W. L., Whitt, M. C., et al. (2000). Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 32(9 Suppl):S498-516.
•Ridley, K. & Olds, R. S. (2008). Assigning energy costs to activities in children: a review and synthesis. Med Sci Sports Exerc 40(8):1439-46.
The Fairy Tale of Spot Reduction: Can You Turn an Apple into A Prince?
Once upon a time, in a land far away, there was a genie who granted wishes, a frog who turned into a prince when kissed, and a daughter who could spin straw into gold. In our household, these stories are part of my children’s bedtime routine, but when did fairy tales find their way into fitness? With billions of dollars spent annually on weight loss in America, it is no wonder that myths have been presented as truth when a fortune is at stake.
Our 14-week program is well underway and a commonly asked question is, “How can I get rid of my love handles and have a flatter stomach?” Many people mistakenly think that by doing hundreds of sit-ups a day, they can obtain a flat stomach. The reality is that there is no such thing as spot reduction. By working a specific muscle group, you will strengthen that muscle (this is known as the Principle of Specificity), but you will not be able to reduce the amount of fat in a specific targeted area of your body. It is not possible to turn fat tissue into muscle tissue. To lose fat, you must burn more calories than you consume. Energy expenditure can vary for individuals with disabilities. In a recent article released this month in Medicine & Science in Sports & Exercise, Collins, et al, present a compendium of energy expenditure of 27 commonly performed activities in individuals with spinal cord injuries. A compendium of physical activity for non-disabled individuals was previously developed by Ainsworth, et al, in addition to the compendium of energy expenditure for children developed by Ridley and Olds.
A successful exercise program which includes cardiovascular exercise and resistance training will increase muscle mass and decrease fat stores throughout your body. For more information on understanding weight loss, see this month’s Weight Smart Column, click here.
Genetics play a role in where your body stores fat. Typically, men gain more weight in their abdominal regions and women tend to gain weight in their gluteal regions. This is commonly referred to as the apple- vs. pear-shaped body type. There are exceptions to this rule and it is not always possible to determine your body shape by looking in a mirror. Simply measure your waist circumference and your hip circumference, and then calculate your waist-to-hip ratio.
To determine your body shape, follow these steps:
• Using a tape measure (a cloth one such as one that a tailor might use), measure your waist at the level of your navel and your hips at their widest point. Make sure you place the tape measure directly on your skin; do not measure over your clothes. Be sure the tape is tightly wrapped on your skin, but be careful not to pinch the skin together.
• To ensure accuracy, measure your waist and your hips several times each and get the average of the measurements for both your waist and your hips.
• To determine your waist-to-hip ratio, divide the average waist measurement by the average hip measurement. You can do measurements in either inches or centimeters, as long as you use the same increment for both waist and hip.
Avg Waist Measurement ÷ Avg Hip Measurement = Your Waist-to-Hip Ratio.
For Men: If the ratio is less than 1, a hip and leg fat storage pattern (pear shape) is indicated. If the ratio is 1 or greater, an abdominal storage pattern (apple shape) is indicated.
For Women: If the ratio is 0.8 or less, a hip and leg pattern (pear shape) is indicated. If the ratio is greater than 0.8, an abdominal storage pattern (apple shape) is indicated.
What does your body shape say about your health?
If you are apple-shaped, you are more likely to experience insulin-related metabolic problems and are at a greater immediate risk for high blood pressure, elevated triglycerides, high cholesterol, heart disease, and diabetes. Intra-abdominal fat (IAF) that occurs in the apple shape is closely associated with Type 2 diabetes as well as insulin resistance. This kind of abdominal or centralized fat is also associated with increased risk of ovulatory dysfunction, sleep apnea, and hormonal cancers (e.g., breast cancer). If you are pear-shaped, it is important to address the issue now because as time progresses, fat will accumulate above your waist line and your risk for chronic disease will increase in a similar fashion.
Other risk factors related to developing chronic disease include:
1. Poor diet
2. Lack of physical activity
3. Waist circumference of 28.5-35.0 inches or greater for women and 39.5- 47.0 inches or greater for men
4. A Body Mass Index (BMI) greater than 25.0
o To determine your BMI, click on here.
5. Blood pressure of 120-139/80-89 (prehypertensive) or 140/90 or greater (hypertensive)
6. Fasting blood glucose (blood sugar) ≥ 100
7. Cholesterol (total cholesterol >200), and
8. Family history.
Take a moment to create a list numbered 1 to 8 to assess your risk factors. This list can be a very useful tool to establish your health promotion plan. If you are unsure about some of these risk factor measurements and have not had a complete physical within the last year, see your doctor to determine your risk.
References
•Collins, E. G., Gater, D., Kiratli, J., et al. (2010). Energy cost of physical activities in persons with spinal cord injury. Med Sci Sports Exerc. 42(4):691-699.
•Ainsworth, B. E., Haskell, W. L., Whitt, M. C., et al. (2000). Compendium of physical activities: an update of activity codes and MET intensities. Med Sci Sports Exerc. 32(9 Suppl):S498-516.
•Ridley, K. & Olds, R. S. (2008). Assigning energy costs to activities in children: a review and synthesis. Med Sci Sports Exerc 40(8):1439-46.
Corn Dip
Corn Dip
Source: Linda Stephens
Ingredients
22 oz Green Giant Canned Mexicorn, With Peppers, 2 cans
8 oz reduced-fat sour cream
8 oz reduced-calorie mayonnaise
8 oz Borden Shreds 2% Shredded reduced fat Mexican cheese blend
1 cup Dole Green Onions, chopped
3 small jalapeno peppers, finely chopped
Instructions
Mix all ingredients together and let set in refrigerator for 1 hour or overnight. Serve with chips or crackers.
Serves 26, Serving size is 1/4 cup; Points 2
Source: Linda Stephens
Ingredients
22 oz Green Giant Canned Mexicorn, With Peppers, 2 cans
8 oz reduced-fat sour cream
8 oz reduced-calorie mayonnaise
8 oz Borden Shreds 2% Shredded reduced fat Mexican cheese blend
1 cup Dole Green Onions, chopped
3 small jalapeno peppers, finely chopped
Instructions
Mix all ingredients together and let set in refrigerator for 1 hour or overnight. Serve with chips or crackers.
Serves 26, Serving size is 1/4 cup; Points 2
Sunday, April 18, 2010
Jason's Deli “type” Chicken Salad
Jason's Deli “type” Chicken Salad
Source: Linda Stephens
Ingredients
12 1/2 oz canned chicken
8 oz Dole Canned Pineapple Tidbits in Juice
1/4 cup slivered almonds
1/2 cup fat-free mayonnaise
1/2 tsp table salt
Instructions
Drain chicken and shred. Add pineapple tidbits and some of the juice. Add slivered almonds and salt. Stir in the mayonnaise until mixture is thoroughly blended. Serve on bread of your choice = points extra
Makes 10 - ¼ c. servings; Points: 2
Source: Linda Stephens
Ingredients
12 1/2 oz canned chicken
8 oz Dole Canned Pineapple Tidbits in Juice
1/4 cup slivered almonds
1/2 cup fat-free mayonnaise
1/2 tsp table salt
Instructions
Drain chicken and shred. Add pineapple tidbits and some of the juice. Add slivered almonds and salt. Stir in the mayonnaise until mixture is thoroughly blended. Serve on bread of your choice = points extra
Makes 10 - ¼ c. servings; Points: 2
Saturday, April 17, 2010
Lemon Better-Than-Sex Cake (With berries)
Lemon Better-Than-Sex Cake(With berries)
Source: NURSECYNDY
Ingredients
1 box Lemon Cake mix
10-oz Diet 7-Up or Sprite
1 egg white
1 (4-serving) box fat-free, sugar-free lemon JELL-O
7oz fat-free sweetened condensed milk
1 container fat-free cool whip
2 tsp lemon extract 8 lemon "fruit slice" candies, cut into thirds
1 c. fresh raspberries/or well-drained thawed
Instructions
Mix cake mix, egg white, raspberries and diet soda. Bake at 375 degrees for 35 minutes or until toothpick comes out smooth in a greased 9x13 pan. During the last few minutes of baking, put 1 package of JELL-O and condensed milk in a sauce pan and stir on medium low heat until smooth. Take cake out of oven, and poke holes all over the top. Pour JELL-O mixture over warm cake, filling in the holes. Cool completely. Mix 2 tsp. lemon extract with cool whip. Cover cake with cool whip mixture and arrange 24 lemon "fruit slice" pieces on top. Put in fridge until ready to serve.
Nutritional Info: (per serving) 142 Calories, 2.25 g. fat, 1 g. fiber
Source: NURSECYNDY
Ingredients
1 box Lemon Cake mix
10-oz Diet 7-Up or Sprite
1 egg white
1 (4-serving) box fat-free, sugar-free lemon JELL-O
7oz fat-free sweetened condensed milk
1 container fat-free cool whip
2 tsp lemon extract 8 lemon "fruit slice" candies, cut into thirds
1 c. fresh raspberries/or well-drained thawed
Instructions
Mix cake mix, egg white, raspberries and diet soda. Bake at 375 degrees for 35 minutes or until toothpick comes out smooth in a greased 9x13 pan. During the last few minutes of baking, put 1 package of JELL-O and condensed milk in a sauce pan and stir on medium low heat until smooth. Take cake out of oven, and poke holes all over the top. Pour JELL-O mixture over warm cake, filling in the holes. Cool completely. Mix 2 tsp. lemon extract with cool whip. Cover cake with cool whip mixture and arrange 24 lemon "fruit slice" pieces on top. Put in fridge until ready to serve.
Nutritional Info: (per serving) 142 Calories, 2.25 g. fat, 1 g. fiber
Friday, April 16, 2010
Fun in the Sand
This evening my Sunday school class had a volleyball and ice cream sundae night. We had the same event last year, but this year was so much different then last year...I am different. You see last year I did not want to play volleyball, I'm sure I only went for the people and the ice cream. I was perfectly content to sit on the picnic table and watch everyone else have fun playing volleyball. Reluctantly I would play after they begged me to come out on the court, but I would shy away from the ball hoping that I would make any major mistakes.
This year was different, because my primary concerns had changed. I was still looking forward to spending time with the people I love, but I was also looking forward to playing volleyball. I am still not a talented volleyball player, but I tried my best. I was laughed at for the ways I would try to hit the ball, but it was all in good fun. We such a fun evening!
I hope I have not given you all a false impression of the kind of person that I am. I'm just going to be honest and lay it out there...I love to run, but that's it. I would not consider myself an athletic person, in the traditional sense. I am not one of those people who can join any game with a ball on the spot and be talented enough to help win the game. I am the person who is chosen last for sports teams and will be the one to make the error in the last inning when the bases are loaded and it is a full count. I am very familiar with losing. I do not say this to complain or so that you will pity me. The truth is that I lack both the confidence and the coordination necessary to be that kind of person.
All of this to say, if you are like me, well the way I was last year, then take a chance. Do not just put yourself out there with any group of people, but those you love and trust. Try doing something you have never done before or something you think would challenge you. I do not know about you, but I do not want to miss out on anything!
This year was different, because my primary concerns had changed. I was still looking forward to spending time with the people I love, but I was also looking forward to playing volleyball. I am still not a talented volleyball player, but I tried my best. I was laughed at for the ways I would try to hit the ball, but it was all in good fun. We such a fun evening!
I hope I have not given you all a false impression of the kind of person that I am. I'm just going to be honest and lay it out there...I love to run, but that's it. I would not consider myself an athletic person, in the traditional sense. I am not one of those people who can join any game with a ball on the spot and be talented enough to help win the game. I am the person who is chosen last for sports teams and will be the one to make the error in the last inning when the bases are loaded and it is a full count. I am very familiar with losing. I do not say this to complain or so that you will pity me. The truth is that I lack both the confidence and the coordination necessary to be that kind of person.
All of this to say, if you are like me, well the way I was last year, then take a chance. Do not just put yourself out there with any group of people, but those you love and trust. Try doing something you have never done before or something you think would challenge you. I do not know about you, but I do not want to miss out on anything!
Taco Junk
Taco Junk
Source: JUST-RHONDA
Ingredients
1 lb lean ground beef, browned & drained
1 can pinto beans
1 can kidney beans
1 can corn
1 can diced tomatoes
1 pkg taco seasoning
1 pkg ranch dressing
Instructions
Combine all ingredients in the crockpot. Cook on low for 4-8 hours.
Serves 14 (1/2 cup); 3 pointsplus+, 2 points
For recipe review, click here.
Source: JUST-RHONDA
Ingredients
1 lb lean ground beef, browned & drained
1 can pinto beans
1 can kidney beans
1 can corn
1 can diced tomatoes
1 pkg taco seasoning
1 pkg ranch dressing
Instructions
Combine all ingredients in the crockpot. Cook on low for 4-8 hours.
Serves 14 (1/2 cup); 3 pointsplus+, 2 points
For recipe review, click here.
Thursday, April 15, 2010
2nd Annual 5K Challenge
I'm so excited for the Starlight 5K Night!!
This 5K is only open to Weight Watchers Members. It will be held at the High School on June 11, 2010 at 7:45 pm. We are walking at night this year. Last year we all baked in the sun, as we walked at 10:30 am on a Saturday morning in June.
I believe that this Weight Watchers challenge will always hold a special place in my heart. It was this time last year that I began running and working out much more consistently. I am so thankful to Weight Watchers for encouraging me to have a goal to work towards. I preferred the private 5K, because then I was only walking with other Weight Watchers members who have the same struggles that I do.
If you are Weight Watchers members and have taken on this challenge, I believe you can do it! Even if you are not a Weight Watchers member, maybe you should begin to stretch your comfort zone and participate in some kind of 5K this year.
Tell me how you plan to be more active this summer.
This 5K is only open to Weight Watchers Members. It will be held at the High School on June 11, 2010 at 7:45 pm. We are walking at night this year. Last year we all baked in the sun, as we walked at 10:30 am on a Saturday morning in June.
I believe that this Weight Watchers challenge will always hold a special place in my heart. It was this time last year that I began running and working out much more consistently. I am so thankful to Weight Watchers for encouraging me to have a goal to work towards. I preferred the private 5K, because then I was only walking with other Weight Watchers members who have the same struggles that I do.
If you are Weight Watchers members and have taken on this challenge, I believe you can do it! Even if you are not a Weight Watchers member, maybe you should begin to stretch your comfort zone and participate in some kind of 5K this year.
Tell me how you plan to be more active this summer.
Garlic-Rosemary Lamb Chops
Garlic-Rosemary Lamb Chops
Source: CrissyBear
Ingredients
1 tablespoon bottled minced garlic
1 1/2 teaspoons dried rosemary -- crushed
1/4 teaspoon salt
1/4 teaspoon black pepper
8 lamb rib chops -- (4-ounce) trimmed
Cooking spray
Instructions
Prepare broiler.
Combine first 4 ingredients; rub over lamb. Spread garlic mixture evenly over chops. Place lamb on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness.
Yield: 4 servings (serving size: 2 chops)
CALORIES 231(49% from fat); FAT 12.6g (sat 4.5g,mono 5g,poly 1.2g); PROTEIN 26.9g; CHOLESTEROL 88mg; CALCIUM 25mg; SODIUM 229mg; FIBER 0.3g; IRON 2.3mg; CARBOHYDRATE 1.1g
Source: CrissyBear
Ingredients
1 tablespoon bottled minced garlic
1 1/2 teaspoons dried rosemary -- crushed
1/4 teaspoon salt
1/4 teaspoon black pepper
8 lamb rib chops -- (4-ounce) trimmed
Cooking spray
Instructions
Prepare broiler.
Combine first 4 ingredients; rub over lamb. Spread garlic mixture evenly over chops. Place lamb on a broiler pan coated with cooking spray; broil 5 minutes on each side or until desired degree of doneness.
Yield: 4 servings (serving size: 2 chops)
CALORIES 231(49% from fat); FAT 12.6g (sat 4.5g,mono 5g,poly 1.2g); PROTEIN 26.9g; CHOLESTEROL 88mg; CALCIUM 25mg; SODIUM 229mg; FIBER 0.3g; IRON 2.3mg; CARBOHYDRATE 1.1g
Wednesday, April 14, 2010
Proverbs 31 Ministries
Every morning I receive an email from Proverbs 31 Ministries, it is a devotion of some kind and what they call my “encouragement for today”. These devotions bless me so much!! I have thought about beginning to post them on my blog, because they are so relevant to what I am dealing with and going through. However, I’m not going to do that, because if you would like to receive the Proverbs 31 daily email you can check out their website where you can sign up to be on their mailing list which I highly recommend.
This morning’s devotional was extremely relevant to the topic of weight loss and not comparing yourself to others. You see throughout my weight loss journey I have been very careful to not let “looking good become my god”. More times than I would like to admit I find myself wishing and longing for things that other women have. I think to myself, “I wish I was taller”, “I wish I had hair that did not grow like a Chia pet in the Texas humidity”, “I wish I had her eyes, nose, lips”, and the list goes on and on. However, as Rachel shares in this devotional, “we take captive every thought to make it obedient to Christ” (2 Corinthians 10:5).
I know this is something that I need to work on and I am probably not alone, but let’s try to take those thoughts that we have to God in prayer! He wants to hear the deepest desires of our hearts. We all need God to help us to lose weight in a healthy way. We need to make sure that we look to God and keep our focus and motives in the right place. It we don’t we will fail. If we focus on what other people have that we wish we had we will fail. If we focus on being just like someone else we will fail. God has made each of us unique so let’s rejoice and be thankful for who He has made each one of us to be.
"I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." - Psalm 139:14
This morning’s devotional was extremely relevant to the topic of weight loss and not comparing yourself to others. You see throughout my weight loss journey I have been very careful to not let “looking good become my god”. More times than I would like to admit I find myself wishing and longing for things that other women have. I think to myself, “I wish I was taller”, “I wish I had hair that did not grow like a Chia pet in the Texas humidity”, “I wish I had her eyes, nose, lips”, and the list goes on and on. However, as Rachel shares in this devotional, “we take captive every thought to make it obedient to Christ” (2 Corinthians 10:5).
I know this is something that I need to work on and I am probably not alone, but let’s try to take those thoughts that we have to God in prayer! He wants to hear the deepest desires of our hearts. We all need God to help us to lose weight in a healthy way. We need to make sure that we look to God and keep our focus and motives in the right place. It we don’t we will fail. If we focus on what other people have that we wish we had we will fail. If we focus on being just like someone else we will fail. God has made each of us unique so let’s rejoice and be thankful for who He has made each one of us to be.
"I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." - Psalm 139:14
Grabbing Hold of Shiny Thoughts
Here is this morning's Proverbs 31 devotional.
14 Apr 2010
Rachel Olsen
"We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ." 2 Corinthians 10:5 (NIV)
Sitting in the overstuffed chair at Barnes & Noble I feel undersized. My feet don't quite touch the floor with my back against the cushion. So I pull my legs up and fold them beneath me, making a bird's nest of my lap. I pour my attention onto the pages of my selected book. People walk past me – surely, it's a busy Sunday afternoon – but I don't notice. I'm enamored with the words before me. I'm following in the footsteps of the author, from my perch in the enormous chair.
Twenty some minutes go by before I look up and stretch. The bookstore café sit s in my sight line, just a few dozen feet before me. People are milling about. None of them in particular stand out. Until I spot the woman, coiffed like a porcelain doll. Ready to be someone's bright-eyed treasure. She's attractive, put together, and carries herself with that certain air only long time southern residents with a good bit of money seem to possess.
I stop scanning the café and watch only her. That is until a dark-haired man in a suit enters a few minutes later and heads to the tail of the coffee line. His suit is out of place for this time and space. But I suspect he could still stand out in a pair of khaki Dockers.
I watch him awhile, inching his way towards the counter, waiting his turn to order an espresso. Then I return my gaze to the woman, now seated at a table with her trendy bag, cell phone, coffee cup and papers, likely doing something important. Or at least doing something well. I notice my pulse has slightly increased. And when I invento ry my thoughts, I find them discussing how to be as attractive and commanding as these two.
That's ironic, given that a few paragraphs back in the book, I'd paused at the author's line, "When did looking good become your god?" The question in the middle of the paragraph had begged me to pull the journal from my purse and write it down for future consideration. After dragging my attention away from the shiny café people, I decide now should be that future time. Placing my pen to the journal page, the ink forms this note to God and self:
"When I see someone, male or female, who looks good in my opinion—or in the world's opinion, as the two are entirely too synonymous at times—my attention fixates. I find my pulse even quickens. This happens whenever I like what I see—be it a person, a painting, or a ripe plum. I admire and desire it. And, honestly, I find myself longing today to elicit that kind of response in others. Why??
Probably becau se it seems powerful. Probably because a mind that is not set on Christ derives too much pleasure from being admired. But here I sit today, a bit disheveled, in need of a haircut, with my feet in my lap like a child. And what's equally honest is I want to enjoy sitting here like this without regret. Without worry that I'm not a shiny, suit person right now. I wish I looked my best at all times, and at the same time, I don't want to be driven by that wish. I see that for what it would truly be: slavery to image. I want to look nice when it's fun for me to, or necessary for me to look professional. But I don't want looking good to become my god. Thank You God, that You look at my heart and not my appearance."
And with that, having taken my thoughts captive, I return to my chosen book. Contented. With my feet in my lap like a child. And I walk some more in the author's footsteps, forgetting all about myself and the shiny people in the café. My mind has just tasted freedo m in Christ—it tastes much sweeter than the world's best espresso and crème.
Dear Holy Spirit, help me be aware of my thoughts today. Bring them consciously before me, and help me line them up with Truth. In Jesus' Name, Amen.
14 Apr 2010
Rachel Olsen
"We demolish arguments and every pretension that sets itself up against the knowledge of God, and we take captive every thought to make it obedient to Christ." 2 Corinthians 10:5 (NIV)
Sitting in the overstuffed chair at Barnes & Noble I feel undersized. My feet don't quite touch the floor with my back against the cushion. So I pull my legs up and fold them beneath me, making a bird's nest of my lap. I pour my attention onto the pages of my selected book. People walk past me – surely, it's a busy Sunday afternoon – but I don't notice. I'm enamored with the words before me. I'm following in the footsteps of the author, from my perch in the enormous chair.
Twenty some minutes go by before I look up and stretch. The bookstore café sit s in my sight line, just a few dozen feet before me. People are milling about. None of them in particular stand out. Until I spot the woman, coiffed like a porcelain doll. Ready to be someone's bright-eyed treasure. She's attractive, put together, and carries herself with that certain air only long time southern residents with a good bit of money seem to possess.
I stop scanning the café and watch only her. That is until a dark-haired man in a suit enters a few minutes later and heads to the tail of the coffee line. His suit is out of place for this time and space. But I suspect he could still stand out in a pair of khaki Dockers.
I watch him awhile, inching his way towards the counter, waiting his turn to order an espresso. Then I return my gaze to the woman, now seated at a table with her trendy bag, cell phone, coffee cup and papers, likely doing something important. Or at least doing something well. I notice my pulse has slightly increased. And when I invento ry my thoughts, I find them discussing how to be as attractive and commanding as these two.
That's ironic, given that a few paragraphs back in the book, I'd paused at the author's line, "When did looking good become your god?" The question in the middle of the paragraph had begged me to pull the journal from my purse and write it down for future consideration. After dragging my attention away from the shiny café people, I decide now should be that future time. Placing my pen to the journal page, the ink forms this note to God and self:
"When I see someone, male or female, who looks good in my opinion—or in the world's opinion, as the two are entirely too synonymous at times—my attention fixates. I find my pulse even quickens. This happens whenever I like what I see—be it a person, a painting, or a ripe plum. I admire and desire it. And, honestly, I find myself longing today to elicit that kind of response in others. Why??
Probably becau se it seems powerful. Probably because a mind that is not set on Christ derives too much pleasure from being admired. But here I sit today, a bit disheveled, in need of a haircut, with my feet in my lap like a child. And what's equally honest is I want to enjoy sitting here like this without regret. Without worry that I'm not a shiny, suit person right now. I wish I looked my best at all times, and at the same time, I don't want to be driven by that wish. I see that for what it would truly be: slavery to image. I want to look nice when it's fun for me to, or necessary for me to look professional. But I don't want looking good to become my god. Thank You God, that You look at my heart and not my appearance."
And with that, having taken my thoughts captive, I return to my chosen book. Contented. With my feet in my lap like a child. And I walk some more in the author's footsteps, forgetting all about myself and the shiny people in the café. My mind has just tasted freedo m in Christ—it tastes much sweeter than the world's best espresso and crème.
Dear Holy Spirit, help me be aware of my thoughts today. Bring them consciously before me, and help me line them up with Truth. In Jesus' Name, Amen.
Track Like A Champ
Here is a summary of my Weight Watchers meeting on April 13, 2010.
This week I hope you all discovered that it is those SMALL ACCOMPLISHMENTS that gets us BIG RESULTS.
Take that stick of butter for example who would have ever thought a .2 loss resembled that much fat gone from our body? Not me! What an awesome visual! So the next time you step on the scale to a .2 Loss be proud of what you have accomplished for the week!
Monitoring not just your weight loss but the foods you consume, the choices you make, the activity you are adding, the inches you are losing, the feelings that cause you to reach for food, your goals/successes, your emotions, your plateaus/struggles, your energy level, all these can help you discover what is working for YOU!
It gives you that valuable feedback of your choices, helps you discover your strengths, and you gain awareness of the person you are becoming!
You can track in multiple ways such as: journal/tracker, etools/emobile, pts calculator, pts clicker, ww pedometer, clothing changes, or with measuring tapes.
Continue to discover all the POSITIVE changes you are making!
You Are Worth It!
This week I challenge you to not only track your points, but to track something else as well.
This week I hope you all discovered that it is those SMALL ACCOMPLISHMENTS that gets us BIG RESULTS.
Take that stick of butter for example who would have ever thought a .2 loss resembled that much fat gone from our body? Not me! What an awesome visual! So the next time you step on the scale to a .2 Loss be proud of what you have accomplished for the week!
Monitoring not just your weight loss but the foods you consume, the choices you make, the activity you are adding, the inches you are losing, the feelings that cause you to reach for food, your goals/successes, your emotions, your plateaus/struggles, your energy level, all these can help you discover what is working for YOU!
It gives you that valuable feedback of your choices, helps you discover your strengths, and you gain awareness of the person you are becoming!
You can track in multiple ways such as: journal/tracker, etools/emobile, pts calculator, pts clicker, ww pedometer, clothing changes, or with measuring tapes.
Continue to discover all the POSITIVE changes you are making!
You Are Worth It!
This week I challenge you to not only track your points, but to track something else as well.
Porcupine Balls
Porcupine Balls
Source: NurseCindy
Ingredients
1 c. rice, uncooked
1 lb. hamburger meat
1/2 c. chopped onion
Salt and pepper to taste
Instructions
Combine all ingredients and mix well in a large mixing bowl. Make into medium size balls and place in baking dish.
GRAVY:
Ingredients
1 can tomato soup
1 can water
About 4 tbsp. Worcestershire sauce
Instructions
Mix well and pour over porcupine balls. Make sure all are covered. Cover with foil and bake at 350 degrees until rice is cooked and pops out of balls. Very good served over mashed potatoes.
Source: NurseCindy
Ingredients
1 c. rice, uncooked
1 lb. hamburger meat
1/2 c. chopped onion
Salt and pepper to taste
Instructions
Combine all ingredients and mix well in a large mixing bowl. Make into medium size balls and place in baking dish.
GRAVY:
Ingredients
1 can tomato soup
1 can water
About 4 tbsp. Worcestershire sauce
Instructions
Mix well and pour over porcupine balls. Make sure all are covered. Cover with foil and bake at 350 degrees until rice is cooked and pops out of balls. Very good served over mashed potatoes.
Tuesday, April 13, 2010
Slow-Cooked Mac 'n' Cheese
Slow-Cooked Mac 'n' Cheese
Source: NurseCindy
Ingredients
2 cups uncooked elbow macaroni
1 can (12 ounces) reduced-fat evaporated milk
1-1/2 cups fat-free milk
1/3 cup egg substitute
1 tablespoon butter, melted
8 ounces reduced-fat process cheese (Velveeta), cubed
2 cups (8 ounces) shredded sharp cheddar cheese, divided
Instructions
Cook macaroni according to package directions; drain and rinse in cold water. In a large bowl, combine the evaporated milk, milk, egg substitute and butter. Stir in the process cheese, 1-1/2 cups sharp cheddar cheese and macaroni.
Transfer to a 3-qt. slow cooker coated with nonstick cooking spray. Cover and cook on low for 2-3/4 to 3 hours or until center is set, stirring once. Sprinkle with remaining sharp cheddar cheese. Yield: 9 servings.
Notes: We loved this extra creamy mac n cheese recipe. I cooked in a 3 quart crock pot and it took a little over 3 hours.
Servings - 9; N. I. : 300 calories, 12 g fat , 45 mg cholesterol, 647 mg sodium, 29 g carbohydrate, 1 g fiber, 19 g protein
Source: NurseCindy
Ingredients
2 cups uncooked elbow macaroni
1 can (12 ounces) reduced-fat evaporated milk
1-1/2 cups fat-free milk
1/3 cup egg substitute
1 tablespoon butter, melted
8 ounces reduced-fat process cheese (Velveeta), cubed
2 cups (8 ounces) shredded sharp cheddar cheese, divided
Instructions
Cook macaroni according to package directions; drain and rinse in cold water. In a large bowl, combine the evaporated milk, milk, egg substitute and butter. Stir in the process cheese, 1-1/2 cups sharp cheddar cheese and macaroni.
Transfer to a 3-qt. slow cooker coated with nonstick cooking spray. Cover and cook on low for 2-3/4 to 3 hours or until center is set, stirring once. Sprinkle with remaining sharp cheddar cheese. Yield: 9 servings.
Notes: We loved this extra creamy mac n cheese recipe. I cooked in a 3 quart crock pot and it took a little over 3 hours.
Servings - 9; N. I. : 300 calories, 12 g fat , 45 mg cholesterol, 647 mg sodium, 29 g carbohydrate, 1 g fiber, 19 g protein
Monday, April 12, 2010
Eye Exams
Here is the latest email from Dr. Jacobs
How Eye Exams Keep Your Brain Young
By RealAge
When was your last eye exam? It's possible your answer could affect your risk of Alzheimer's.
In a new study, people with vision problems who failed to visit the eye doctor -- or who left their vision problems untreated -- were nine times more likely to develop Alzheimer's disease. Time for a checkup?
The Vision/Cognition Connection
To be clear, researchers don't think vision problems are a direct cause of Alzheimer's disease. But untreated eye problems could keep people from engaging in the types of activities that are good for your brain -- like reading, playing games, and even walking and socializing.
Prioritize Your Eyes
Regardless of the connection between untreated eye problems and cognitive decline, there are lots of other good reasons to see your eye-care specialist regularly. The most important? Sight-robbing eye conditions like glaucoma, macular degeneration, and diabetic retinopathy typically don't have any early warning signs. Regular eye exams are the only way to spot them and treat them early.
How Eye Exams Keep Your Brain Young
By RealAge
When was your last eye exam? It's possible your answer could affect your risk of Alzheimer's.
In a new study, people with vision problems who failed to visit the eye doctor -- or who left their vision problems untreated -- were nine times more likely to develop Alzheimer's disease. Time for a checkup?
The Vision/Cognition Connection
To be clear, researchers don't think vision problems are a direct cause of Alzheimer's disease. But untreated eye problems could keep people from engaging in the types of activities that are good for your brain -- like reading, playing games, and even walking and socializing.
Prioritize Your Eyes
Regardless of the connection between untreated eye problems and cognitive decline, there are lots of other good reasons to see your eye-care specialist regularly. The most important? Sight-robbing eye conditions like glaucoma, macular degeneration, and diabetic retinopathy typically don't have any early warning signs. Regular eye exams are the only way to spot them and treat them early.
Crockpot Brown Sugar Chili
Crockpot Brown Sugar Chili
Source: NurseCindy
Ingredients
1 lb extra-lean ground beef
½ c brown sugar
2 T prepared mustard
1 medium sized onion, chopped
2 cans (14 oz. each) kidney or red beans
2 c low-sodium tomato juice
½ t salt
¼ t pepper
1 t chili powder
Instructions
Brown ground beef and onion in a nonstick skillet over medium heat. Stir in brown sugar and mustard.
Combine all ingredients in slow cooker.
Cover. Cook on HIGH 2-3 hours. If possible, stir several times during cooking.
8 Servings; 240 Calories 4 g. Fiber 6 g. Fat
Source: NurseCindy
Ingredients
1 lb extra-lean ground beef
½ c brown sugar
2 T prepared mustard
1 medium sized onion, chopped
2 cans (14 oz. each) kidney or red beans
2 c low-sodium tomato juice
½ t salt
¼ t pepper
1 t chili powder
Instructions
Brown ground beef and onion in a nonstick skillet over medium heat. Stir in brown sugar and mustard.
Combine all ingredients in slow cooker.
Cover. Cook on HIGH 2-3 hours. If possible, stir several times during cooking.
8 Servings; 240 Calories 4 g. Fiber 6 g. Fat
Sunday, April 11, 2010
Grilled Ratatouille
Grilled Ratatouille
Source: Southern Living, OCTOBER 2009
Ingredients
1 medium zucchini
1 small eggplant
2 teaspoons salt, divided
2 tablespoons olive oil
2 garlic cloves, chopped
1 teaspoon chopped fresh thyme leaves
1/4 teaspoon pepper
1 red or green bell pepper, cut into 1-inch pieces
1 medium onion, coarsely chopped
1 cup grape tomatoes, halved
Garnishes: chopped fresh basil, fresh thyme sprigs
Instructions
1. Cut zucchini in half lengthwise; cut lengthwise into 1/4-inch-thick slices. Peel eggplant, and cut into 1-inch cubes. Sprinkle eggplant with 1 tsp. salt, and let stand 30 minutes.
2. Meanwhile, stir together olive oil, next 3 ingredients, and remaining 1 tsp. salt. Let stand 20 minutes. Rinse eggplant, and pat dry.
3. Preheat grill to 300° to 350° (medium) heat. Combine eggplant, zucchini, bell pepper, onion, and olive oil mixture in a large bowl, tossing to combine. Grill vegetable mixture in a lightly greased grill wok or metal basket, stirring occasionally, 15 minutes. Stir in tomatoes, and grill 3 more minutes or until tomatoes are tender. Garnish, if desired.
Yield: Makes 4 servings
Source: Southern Living, OCTOBER 2009
Ingredients
1 medium zucchini
1 small eggplant
2 teaspoons salt, divided
2 tablespoons olive oil
2 garlic cloves, chopped
1 teaspoon chopped fresh thyme leaves
1/4 teaspoon pepper
1 red or green bell pepper, cut into 1-inch pieces
1 medium onion, coarsely chopped
1 cup grape tomatoes, halved
Garnishes: chopped fresh basil, fresh thyme sprigs
Instructions
1. Cut zucchini in half lengthwise; cut lengthwise into 1/4-inch-thick slices. Peel eggplant, and cut into 1-inch cubes. Sprinkle eggplant with 1 tsp. salt, and let stand 30 minutes.
2. Meanwhile, stir together olive oil, next 3 ingredients, and remaining 1 tsp. salt. Let stand 20 minutes. Rinse eggplant, and pat dry.
3. Preheat grill to 300° to 350° (medium) heat. Combine eggplant, zucchini, bell pepper, onion, and olive oil mixture in a large bowl, tossing to combine. Grill vegetable mixture in a lightly greased grill wok or metal basket, stirring occasionally, 15 minutes. Stir in tomatoes, and grill 3 more minutes or until tomatoes are tender. Garnish, if desired.
Yield: Makes 4 servings
Saturday, April 10, 2010
A New Obsession
I have tried for the last few years to really get into scrap booking. I have the perfect personality for it, however something has always held me back from really diving into it. I think that part of what holds me back is the cost and time, that I rarely seem to have. However, in the last 3 days I have become completely obsessed with creating iPhoto books and I have decided that I could really get into digital scrap booking. You see I love being on the computer and how clean things come out when you make it on the computer, it's not that way when I make it myself. I will have to keep you updated on whether or not a attempt to really get into this, for all I know it could be a phase.
It's funny, because all of this began as an innocent project with one book in mind and now it has grown to the point where it feels like it is taking over. What I need to do is just put my computer down and walk away, but I could not do that until I shared with you one of the books I created.
I have had the desire to create a book like this for some time, because I want a book of pictures that can be a visual reminder of my weight loss. A book that would show myself and others just how far I have really come. So I did it!! It is beautiful. It starts out with my life before Weight Watchers and pictures to show what an amazing transformation has taken place. I hope that I am able to order it soon. But for now here is the cover, what do you think?
Whenever I have the opportunity to put in my order I will make sure to post more pictures so that you can see the finished product. Do you use pictures to motivate you? How so?
I hope you all have a blessed weekend!
It's funny, because all of this began as an innocent project with one book in mind and now it has grown to the point where it feels like it is taking over. What I need to do is just put my computer down and walk away, but I could not do that until I shared with you one of the books I created.
I have had the desire to create a book like this for some time, because I want a book of pictures that can be a visual reminder of my weight loss. A book that would show myself and others just how far I have really come. So I did it!! It is beautiful. It starts out with my life before Weight Watchers and pictures to show what an amazing transformation has taken place. I hope that I am able to order it soon. But for now here is the cover, what do you think?
Whenever I have the opportunity to put in my order I will make sure to post more pictures so that you can see the finished product. Do you use pictures to motivate you? How so?
I hope you all have a blessed weekend!
Marinated Grilled Chicken Breast with Watermelon-Jalapeño Salsa
Marinated Grilled Chicken Breast with Watermelon-Jalapeño Salsa
Source: NCBEACHES
Ingredients
1 tablespoon chopped fresh oregano
1 tablespoon extravirgin olive oil
1 teaspoon chili powder
3/4 teaspoon ground cumin
1/2 teaspoon salt
3 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
2 cups (1/2-inch) cubed seeded watermelon
1 cup (1/2-inch) cubed peeled ripe mango
1/4 cup finely chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons finely chopped seeded jalapeño pepper (about 1 small)
1 tablespoon fresh lime juice
1/2 teaspoon sugar
1/4 teaspoon salt
Instructions
Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally.
Prepare grill.
Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done. Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken.
Yield: 4 servings (serving size: 1 chicken breast half and 1 cup salsa)
CALORIES 304
FAT 8.3g
FIBER 1.5g
Source: NCBEACHES
Ingredients
1 tablespoon chopped fresh oregano
1 tablespoon extravirgin olive oil
1 teaspoon chili powder
3/4 teaspoon ground cumin
1/2 teaspoon salt
3 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
2 cups (1/2-inch) cubed seeded watermelon
1 cup (1/2-inch) cubed peeled ripe mango
1/4 cup finely chopped red onion
2 tablespoons chopped fresh cilantro
2 tablespoons finely chopped seeded jalapeño pepper (about 1 small)
1 tablespoon fresh lime juice
1/2 teaspoon sugar
1/4 teaspoon salt
Instructions
Combine first 6 ingredients in a large zip-top plastic bag. Add chicken to bag; seal. Marinate in refrigerator up to 4 hours, turning bag occasionally.
Prepare grill.
Place chicken on a grill rack coated with cooking spray. Grill 5 minutes on each side or until done. Combine watermelon and remaining ingredients. Serve watermelon mixture with chicken.
Yield: 4 servings (serving size: 1 chicken breast half and 1 cup salsa)
CALORIES 304
FAT 8.3g
FIBER 1.5g
Friday, April 9, 2010
Weight Watchers Contest Essay
Today is the last day that Weight Watchers “Role Model of the Year Contest” entries can be received. That being said I want to share the essay that I wrote for the contest with you.
Weight Watchers “Role Model of the Year Contest” Essay
About five years ago, my parents were separated and began a very long divorce process. I had always been overweight. But, it was during that time that I let my weight spiral out of control. It was like I had gone from being overweight to obese in the blink of an eye. “How could I let this happen?” I would think to myself. Ashamed and disgusted with what I had become, I simply chose to live in denial.
Over the next several years, I would try diets that promised success if I stuck to their rigid meal plans. These efforts only resulted in more anger and frustration, which I directed at myself and those around me. In the fall of 2008, I went to the doctor because of a sinus infection. The doctor ran tests and informed me that I had borderline high cholesterol and high blood pressure. At that moment, I knew something must change. I did not want to be this person for the rest of my life.
I clung to my faith, and God was faithful to be my source of strength throughout this entire process. God used Weight Watchers to radically change my life. I no longer have borderline high cholesterol and high blood pressure. The most unexpected change that has taken place in my life is that now I am a runner. I went from barely being able to walk a mile without complaining to running a 5K, which was truly one of the proudest moments of my life.
There are many reasons why I should be the Weight Watchers Role Model of the Year, but I am going to tell you about three of them.
First, I have made myself a priority. This was hard and continues to be challenging, but is vital to my health.
Second, I am an example that perseverance pays off. Many times, I struggled with thoughts of doubt as my life remained stressful. I was unsure about whether or not I would make it to goal. However, I decided in the beginning that no matter how long it took, I would lose my weight—and I did.
Finally, I am an inspiration to those around me. I have become a woman that many people look to for encouragement, guidance, and motivation. This is a daily source of accountability for me while I continue working to maintain my weight loss.
Weight Watchers “Role Model of the Year Contest” Essay
About five years ago, my parents were separated and began a very long divorce process. I had always been overweight. But, it was during that time that I let my weight spiral out of control. It was like I had gone from being overweight to obese in the blink of an eye. “How could I let this happen?” I would think to myself. Ashamed and disgusted with what I had become, I simply chose to live in denial.
Over the next several years, I would try diets that promised success if I stuck to their rigid meal plans. These efforts only resulted in more anger and frustration, which I directed at myself and those around me. In the fall of 2008, I went to the doctor because of a sinus infection. The doctor ran tests and informed me that I had borderline high cholesterol and high blood pressure. At that moment, I knew something must change. I did not want to be this person for the rest of my life.
I clung to my faith, and God was faithful to be my source of strength throughout this entire process. God used Weight Watchers to radically change my life. I no longer have borderline high cholesterol and high blood pressure. The most unexpected change that has taken place in my life is that now I am a runner. I went from barely being able to walk a mile without complaining to running a 5K, which was truly one of the proudest moments of my life.
There are many reasons why I should be the Weight Watchers Role Model of the Year, but I am going to tell you about three of them.
First, I have made myself a priority. This was hard and continues to be challenging, but is vital to my health.
Second, I am an example that perseverance pays off. Many times, I struggled with thoughts of doubt as my life remained stressful. I was unsure about whether or not I would make it to goal. However, I decided in the beginning that no matter how long it took, I would lose my weight—and I did.
Finally, I am an inspiration to those around me. I have become a woman that many people look to for encouragement, guidance, and motivation. This is a daily source of accountability for me while I continue working to maintain my weight loss.
Grilled Herbed Pork Tenderloin
Grilled Herbed Pork Tenderloin
Source: Cooking Light, MARCH 2006
Ingredients
1/4 cup fresh oregano leaves
1/4 cup fresh sage leaves
1/4 cup fresh orange juice
1/4 cup honey
1 tablespoon coarsely ground black pepper
2 tablespoons grated lemon rind
2 tablespoons grapeseed oil
1/4 teaspoon salt
6 garlic cloves, peeled
2 (1-pound) pork tenderloins, trimmed
1/4 teaspoon salt
Cooking spray
Instructions
Combine first 9 ingredients in a blender or food processor; process until almost smooth. Pour mixture into a large heavy-duty zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator 2 hours, turning bag occasionally.
Prepare grill.
Remove pork from marinade. Discard marinade. Sprinkle pork with 1/4 teaspoon salt. Place pork on grill rack coated with cooking spray; cover and grill 25 minutes or until a thermometer registers 160° (slightly pink), turning pork after 15 minutes. Let stand for 10 minutes before slicing.
Yield: 8 servings (serving size: 3 ounces pork)
CALORIES 214 FAT 5.8g FIBER 0.3g
Source: Cooking Light, MARCH 2006
Ingredients
1/4 cup fresh oregano leaves
1/4 cup fresh sage leaves
1/4 cup fresh orange juice
1/4 cup honey
1 tablespoon coarsely ground black pepper
2 tablespoons grated lemon rind
2 tablespoons grapeseed oil
1/4 teaspoon salt
6 garlic cloves, peeled
2 (1-pound) pork tenderloins, trimmed
1/4 teaspoon salt
Cooking spray
Instructions
Combine first 9 ingredients in a blender or food processor; process until almost smooth. Pour mixture into a large heavy-duty zip-top plastic bag. Add pork to bag; seal. Marinate in refrigerator 2 hours, turning bag occasionally.
Prepare grill.
Remove pork from marinade. Discard marinade. Sprinkle pork with 1/4 teaspoon salt. Place pork on grill rack coated with cooking spray; cover and grill 25 minutes or until a thermometer registers 160° (slightly pink), turning pork after 15 minutes. Let stand for 10 minutes before slicing.
Yield: 8 servings (serving size: 3 ounces pork)
CALORIES 214 FAT 5.8g FIBER 0.3g
Thursday, April 8, 2010
Cake in a Coffee Mug
Cake in a Coffee Mug
Source: DORIEDO2
This is a wonderful recipe for single people, college kids, afterschool snacks, etc. They make lovely gifts and are delicious.
1 cake mix any flavor
1 ( 4 serving size) instant pudding mix , any flavor
Blend ingredients well until completely mixed. Measure ½ cup dry mix into sandwich bags, Makes 8-9) & tie it closed using ribbon.
Flavor Ideas:
Lemon cake mix- lemon pudding
Yellow cake mix- vanilla pudding
Devils food cake mix- chocolate pudding
Pineapple cake mix- coconut pudding
Butterscotch cake mix- butterscotch pudding
Glaze mix : In a separate bag combine the following ingredients:
1/3 cup powdered sugar
1 ½ tsp dry flavoring
( ex. powdered lemonade mix, powdered orange breakfast drink mix, cocoa powder)
In a large coffee mug place a Cake Mix & a glaze mix and attach a tag with the instructions for cooking. (You can also attach a small wire whisk using raffia or a ribbon, etc).
Instructions
Grease or spray coffee mug with cooking spray. Empty Cake Mix into mug and add 1 egg white, 1 T. Oil & 1 T water. Blend with fork until smooth. Place in microwave and cook on high for 2 minutes.
While cake is cooking add 1 ½ tsp water to glaze mix in baggie. Close and gently rub baggie until glaze is smooth. When cake is done, remove from microwave, cut a small hole in the corner of glaze packet and apply glaze to your mug cake.
Eat while warm!
Other Help Items:
If you want to make the packets easier for the recipient add a couple teaspoons of Just Whites egg replacement powder to each individual packet or Cake "mix". & On directions tag add an additional 1 T water to recipe & omit egg white from recipe
Source: DORIEDO2
This is a wonderful recipe for single people, college kids, afterschool snacks, etc. They make lovely gifts and are delicious.
1 cake mix any flavor
1 ( 4 serving size) instant pudding mix , any flavor
Blend ingredients well until completely mixed. Measure ½ cup dry mix into sandwich bags, Makes 8-9) & tie it closed using ribbon.
Flavor Ideas:
Lemon cake mix- lemon pudding
Yellow cake mix- vanilla pudding
Devils food cake mix- chocolate pudding
Pineapple cake mix- coconut pudding
Butterscotch cake mix- butterscotch pudding
Glaze mix : In a separate bag combine the following ingredients:
1/3 cup powdered sugar
1 ½ tsp dry flavoring
( ex. powdered lemonade mix, powdered orange breakfast drink mix, cocoa powder)
In a large coffee mug place a Cake Mix & a glaze mix and attach a tag with the instructions for cooking. (You can also attach a small wire whisk using raffia or a ribbon, etc).
Instructions
Grease or spray coffee mug with cooking spray. Empty Cake Mix into mug and add 1 egg white, 1 T. Oil & 1 T water. Blend with fork until smooth. Place in microwave and cook on high for 2 minutes.
While cake is cooking add 1 ½ tsp water to glaze mix in baggie. Close and gently rub baggie until glaze is smooth. When cake is done, remove from microwave, cut a small hole in the corner of glaze packet and apply glaze to your mug cake.
Eat while warm!
Other Help Items:
If you want to make the packets easier for the recipient add a couple teaspoons of Just Whites egg replacement powder to each individual packet or Cake "mix". & On directions tag add an additional 1 T water to recipe & omit egg white from recipe
Wednesday, April 7, 2010
Single Serve Recipes
Single Serve Recipes
Source: THREAD70
Mini Microwave Triple Chocolate Cake
Ingredients
2 tablespoons Pillsbury moist supreme reduced sugar devil's food cake mix
2 tablespoons fat-free cool whip
1 tablespoon non-fat vanilla yogurt
1 tablespoon Hershey's lite light chocolate syrup, divided
Instructions
Stir together the whipped topping and half of the syrup, place mixture in the freezer to firm up while you prep the rest of the dessert. In a very small microwave-safe dish (like a ramekin), combine cake mix and yogurt. (Don't worry if it seems like a small amount. Your cake will puff up -- we promise!) Stir until smooth and blended. Microwave for 1 minute, allow to cool for 5 minutes. Once cake has cooled, remove chocolate topping from freezer, and spoon it over your cake. Finally, drizzle the remaining chocolate syrup on top. Enjoy!
Makes 1 serving(Entire recipe): 123 calories
. . . . . . . . . .
No-pudge Brownie Mix
Ingredients
1/2 cup unsweetened cocoa
3/4 cup of flour
1 Tbsp corn starch
1/4 tsp baking soda
1/4 tsp salt
1 1/4 cups of sugar Mix well and store in a jar.
Instructions
For 1 brownie use 2 Tbsp. of the mix with 1 Tbsp. of non-fat plain yogurt. Cook 1 minute in the microwave. I usually do mine for 40 seconds or it's overcooked. Top with fat-free coolwhip. It's yummy!!
. . . . . . . . . .
2 Ingredients Muffin FOR ONE
Ingredients
2 T. Pillsbury Moist Supreme Reduced Sugar Cake Mix (Devil's Food)
1 T. fat free vanilla yogurt.
Instructions
Mix well in a small (ungreased) microwave-safe dish (cupcake size) and microwave 1 minute. Cool.
Toppings: Cool whip free and lite chocolate syrup.
. . . . . . . . . .
One can make single servings, or smaller cakes, using 2 parts cake mix to 1 part diet soda. Most cake mixes have approximately 3 cups mix, and 1/4 cup is what they usually list as a serving on the NIs on the back. This makes one fairly large cupcake, either baked or microwaved. 1 1/2 cup mix and 1/2 can pop will make an 8x8 mix.
. . . . . . . . . .
Haystacks: 1/8 cup choc chips to 1/2 cup
Fiber 1: makes 3 haystacks
. . . . . . . . . .
Small cakes: use 2 parts cake mix without pudding to 1 part soda pop. (The NI on the back of the box is probably for about ¼ cup dry mix, so you can calculate points based on how much you use.)
. . . . . . . . . .
To make the cobblers, same proportions. Sprinkle on however much mix you want and use 1/2 that amount in pop, just don't stir.
Cobblers: 2 parts cake mix to 1 part soda pop; sprinkle mix on top of fruit, drizzle pop on top, do NOT stir.
. . . . . . . . . .
Cupcakes: ¼ cup cake mix to 1/8 cup soda pop:
. . . . . . . . . .
Small cupcake: 2 TBL cake mix to 1 TBL soda pop (or pumpkin, applesauce, or yogurt): Can be made in a dixie cup and microwaved.
. . . . . . . . . .
Pudding: 1 heaping TBL sf/ff pudding mix to ½ cup milk:
. . . . . . . . . .
Brownies: 2 TBL brownie mix and 1 TBL flavored yogurt: 3 points for regular mixes, 2 points for most ff mixes, 1 point if you use the Betty Crocker Carb Control brownie mix.
. . . . . . . . . .
Single Better Than Sex Cake: In a Dixie cup, make 2 TBL Devils food cake mix, 1 TBL cola (or pumpkin, applesauce, or yogurt); Poke a few holes, and drizzle on a scant TBL caramel ice cream topping diluted with a little milk; add a few Heath bits or 4-5 choc chips; cool, top with FF cool whip. About 3.5 - hmmm - those.
. . . . . . . . . .
5-6 choc chip cookies: ¼ cup RF Bisquick; 1 rounded Tbl ff sf pudding; 1/8 cup Splenda; 1 heaping TBL applesauce; 1/8 cup egg beaters; 1/8 cup choc chips (or other flavored chips)
. . . . . . . . . .
Brownies for one
2 Tablespoons Low Fat Brownie Mix
1 Tablespoon Water
Put in a small custard cup and microwave for approximately 90 seconds.
Very tasty. One can spread a teaspoon or so of FF Cool Whip on top. Only 1 hmmm…those.
. . . . . . . . . .
Individual No Pudge Brownies
2 TBS No Pudge Brownie mix
1 Tbsp Nonfat Vanilla Yogurt
Stir together until glossy. Cook 1 minute in microwave. Top with FF Cool Whip
. . . . . . . . . .
Cake for One
2 T. cake mix
1 T. yogurt
Mix in small custard bowl and nuke 1 min.
Using baby food! Two and a half tablespoons of yellow cake mix and four teaspoons of pureed peaches (Gerber). Mix the pureed peaches with the cake mix, put it in a ramekin (the ones I have are slightly bigger than the normal ones) and put it in the microwave for one minute. Let it sit for five minutes. Great size and delish! One could try it with Devils Food cake. One can put a dollop of ff cool whip on the top. Only two hmmmm… those!
. . . . . . . . . .
I keep yellow cake, white cake, and devils food in baggies or a canister to make quick desserts whenever I want to and in any size I want to.
Source: THREAD70
Mini Microwave Triple Chocolate Cake
Ingredients
2 tablespoons Pillsbury moist supreme reduced sugar devil's food cake mix
2 tablespoons fat-free cool whip
1 tablespoon non-fat vanilla yogurt
1 tablespoon Hershey's lite light chocolate syrup, divided
Instructions
Stir together the whipped topping and half of the syrup, place mixture in the freezer to firm up while you prep the rest of the dessert. In a very small microwave-safe dish (like a ramekin), combine cake mix and yogurt. (Don't worry if it seems like a small amount. Your cake will puff up -- we promise!) Stir until smooth and blended. Microwave for 1 minute, allow to cool for 5 minutes. Once cake has cooled, remove chocolate topping from freezer, and spoon it over your cake. Finally, drizzle the remaining chocolate syrup on top. Enjoy!
Makes 1 serving(Entire recipe): 123 calories
. . . . . . . . . .
No-pudge Brownie Mix
Ingredients
1/2 cup unsweetened cocoa
3/4 cup of flour
1 Tbsp corn starch
1/4 tsp baking soda
1/4 tsp salt
1 1/4 cups of sugar Mix well and store in a jar.
Instructions
For 1 brownie use 2 Tbsp. of the mix with 1 Tbsp. of non-fat plain yogurt. Cook 1 minute in the microwave. I usually do mine for 40 seconds or it's overcooked. Top with fat-free coolwhip. It's yummy!!
. . . . . . . . . .
2 Ingredients Muffin FOR ONE
Ingredients
2 T. Pillsbury Moist Supreme Reduced Sugar Cake Mix (Devil's Food)
1 T. fat free vanilla yogurt.
Instructions
Mix well in a small (ungreased) microwave-safe dish (cupcake size) and microwave 1 minute. Cool.
Toppings: Cool whip free and lite chocolate syrup.
. . . . . . . . . .
One can make single servings, or smaller cakes, using 2 parts cake mix to 1 part diet soda. Most cake mixes have approximately 3 cups mix, and 1/4 cup is what they usually list as a serving on the NIs on the back. This makes one fairly large cupcake, either baked or microwaved. 1 1/2 cup mix and 1/2 can pop will make an 8x8 mix.
. . . . . . . . . .
Haystacks: 1/8 cup choc chips to 1/2 cup
Fiber 1: makes 3 haystacks
. . . . . . . . . .
Small cakes: use 2 parts cake mix without pudding to 1 part soda pop. (The NI on the back of the box is probably for about ¼ cup dry mix, so you can calculate points based on how much you use.)
. . . . . . . . . .
To make the cobblers, same proportions. Sprinkle on however much mix you want and use 1/2 that amount in pop, just don't stir.
Cobblers: 2 parts cake mix to 1 part soda pop; sprinkle mix on top of fruit, drizzle pop on top, do NOT stir.
. . . . . . . . . .
Cupcakes: ¼ cup cake mix to 1/8 cup soda pop:
. . . . . . . . . .
Small cupcake: 2 TBL cake mix to 1 TBL soda pop (or pumpkin, applesauce, or yogurt): Can be made in a dixie cup and microwaved.
. . . . . . . . . .
Pudding: 1 heaping TBL sf/ff pudding mix to ½ cup milk:
. . . . . . . . . .
Brownies: 2 TBL brownie mix and 1 TBL flavored yogurt: 3 points for regular mixes, 2 points for most ff mixes, 1 point if you use the Betty Crocker Carb Control brownie mix.
. . . . . . . . . .
Single Better Than Sex Cake: In a Dixie cup, make 2 TBL Devils food cake mix, 1 TBL cola (or pumpkin, applesauce, or yogurt); Poke a few holes, and drizzle on a scant TBL caramel ice cream topping diluted with a little milk; add a few Heath bits or 4-5 choc chips; cool, top with FF cool whip. About 3.5 - hmmm - those.
. . . . . . . . . .
5-6 choc chip cookies: ¼ cup RF Bisquick; 1 rounded Tbl ff sf pudding; 1/8 cup Splenda; 1 heaping TBL applesauce; 1/8 cup egg beaters; 1/8 cup choc chips (or other flavored chips)
. . . . . . . . . .
Brownies for one
2 Tablespoons Low Fat Brownie Mix
1 Tablespoon Water
Put in a small custard cup and microwave for approximately 90 seconds.
Very tasty. One can spread a teaspoon or so of FF Cool Whip on top. Only 1 hmmm…those.
. . . . . . . . . .
Individual No Pudge Brownies
2 TBS No Pudge Brownie mix
1 Tbsp Nonfat Vanilla Yogurt
Stir together until glossy. Cook 1 minute in microwave. Top with FF Cool Whip
. . . . . . . . . .
Cake for One
2 T. cake mix
1 T. yogurt
Mix in small custard bowl and nuke 1 min.
Using baby food! Two and a half tablespoons of yellow cake mix and four teaspoons of pureed peaches (Gerber). Mix the pureed peaches with the cake mix, put it in a ramekin (the ones I have are slightly bigger than the normal ones) and put it in the microwave for one minute. Let it sit for five minutes. Great size and delish! One could try it with Devils Food cake. One can put a dollop of ff cool whip on the top. Only two hmmmm… those!
. . . . . . . . . .
I keep yellow cake, white cake, and devils food in baggies or a canister to make quick desserts whenever I want to and in any size I want to.
Tuesday, April 6, 2010
Cake in a Mug
Cake in a Mug
Source: SLEEPYSIS
1 pkg. Angel Food Cake Mix
1 Pkg. Any flavor Cake mix
Put both dry cake mixes in a plastic bag and mix together well.
Put 1/3 cup mix in a cup and add 3 tablespoons cold water. Stir well. Microwave 1 minute. = 3 points, 150 cal/0.75g fat per cupcake
Put 1/4 cup mix with 2 tablespoons of water. Microwave on high for one minute = 2 points
For Recipe Review, click here.
Source: SLEEPYSIS
1 pkg. Angel Food Cake Mix
1 Pkg. Any flavor Cake mix
Put both dry cake mixes in a plastic bag and mix together well.
Put 1/3 cup mix in a cup and add 3 tablespoons cold water. Stir well. Microwave 1 minute. = 3 points, 150 cal/0.75g fat per cupcake
Put 1/4 cup mix with 2 tablespoons of water. Microwave on high for one minute = 2 points
For Recipe Review, click here.
Walk !t!!
Here is a summary of my Weight Watchers meeting on April 5, 2010.
All Activity Counts!!!!
1 mile is about 2,000 steps...How do you track the steps you take each day? A PEDOMETER is a wonderful tool for that, many will calculate your steps, miles and calories burnt. Our NEW Pedometer calculates Activity Points earned and you can find a $5 off coupon in the Walk !t Training Book you all received in this week's meeting!
1 mile is about 20 minutes of activity...Swimming, walking, arobics...High Intensity activities of course will help you to track more miles...runners, members that enjoy Zumba and those that bike can get more miles in less time HINT HINT!
I am proud to announce our own local 2nd annual walk it challenge...STARLIGHT 5K NIGHT!
After our experience last year we thought that this year we would try walking at night. Our walking day will be June 11th which is a Friday night at around 7:45 p.m. Last year we held our event at the Pine Tree High School Practice track and if all goes well that is where it will be this year too. We are going to have tshirts made to commemorate our special event. A 5k is just 3.1 miles and I know that we can all do this together. Please consider walking with us. It is a chance for local members to come together and walk for a healthier life!
We are scheduled to receive 5K charms in the meeting rooms in May, those that participate in a 5K or work their current activity up to what would be equivalent to a 5K will receive a charm!
Please take time to read the Step by Step Guide that you received this week, you will see on the back cover that ALL MEMBERS that attend 6 meetings between now and July will be eligible to WIN our Walk !t Sweepstakes!
This week we talked about the Excuses for not Moving More and the Benefits of Moving More and here is what we came up with:
EXCUSES: Weather: too hot, too cold, too windy, too rainy, too snowy, No motivation. Just too lazy, too busy, too tired, Medical conditions, Exercise is boring, Too old
BENEFITS: Walking is the perfect way to get moving, it's FREE, it burns calories, tones muscles, improve overall health and walking helps with your weight-loss efforts. When we walk, we don't have to think about number of repetitions or proper form however good posture is helpful. Walking is the easiest way to get exercise; you can do it anywhere and you don't need any special equipment. Walking feels good – mentally and physically. Walking can release stress, help you think more clearly, and work out little kinks. Walking can put some distance between you and the things you worry about, or give you time with your family to re-connect and enjoy the spring evenings. Walking can increase energy. Looking for a mid afternoon pick-me-up? Take a walk!
Did you know that 90% of people who've lost weight and kept weight off successfully include regular activity in their lives?
This challenge can help get you started on Walking your way to health!
We've all heard that being physically active helps prevent health risks such as heart disease, diabetes and obesity. Did you know that even short 10-minute sessions of activity can help achieve health benefits? Look at page 5 of your step by step Training Guide-10 minutes is all it takes to get you started!
This Week Set A GOAL..PLAN the STEPS to achieve that GOAL!
"A journey of a thousand miles must begin with a single step."~Lao-tzu, Chinese philosopher
All Activity Counts!!!!
1 mile is about 2,000 steps...How do you track the steps you take each day? A PEDOMETER is a wonderful tool for that, many will calculate your steps, miles and calories burnt. Our NEW Pedometer calculates Activity Points earned and you can find a $5 off coupon in the Walk !t Training Book you all received in this week's meeting!
1 mile is about 20 minutes of activity...Swimming, walking, arobics...High Intensity activities of course will help you to track more miles...runners, members that enjoy Zumba and those that bike can get more miles in less time HINT HINT!
I am proud to announce our own local 2nd annual walk it challenge...STARLIGHT 5K NIGHT!
After our experience last year we thought that this year we would try walking at night. Our walking day will be June 11th which is a Friday night at around 7:45 p.m. Last year we held our event at the Pine Tree High School Practice track and if all goes well that is where it will be this year too. We are going to have tshirts made to commemorate our special event. A 5k is just 3.1 miles and I know that we can all do this together. Please consider walking with us. It is a chance for local members to come together and walk for a healthier life!
We are scheduled to receive 5K charms in the meeting rooms in May, those that participate in a 5K or work their current activity up to what would be equivalent to a 5K will receive a charm!
Please take time to read the Step by Step Guide that you received this week, you will see on the back cover that ALL MEMBERS that attend 6 meetings between now and July will be eligible to WIN our Walk !t Sweepstakes!
This week we talked about the Excuses for not Moving More and the Benefits of Moving More and here is what we came up with:
EXCUSES: Weather: too hot, too cold, too windy, too rainy, too snowy, No motivation. Just too lazy, too busy, too tired, Medical conditions, Exercise is boring, Too old
BENEFITS: Walking is the perfect way to get moving, it's FREE, it burns calories, tones muscles, improve overall health and walking helps with your weight-loss efforts. When we walk, we don't have to think about number of repetitions or proper form however good posture is helpful. Walking is the easiest way to get exercise; you can do it anywhere and you don't need any special equipment. Walking feels good – mentally and physically. Walking can release stress, help you think more clearly, and work out little kinks. Walking can put some distance between you and the things you worry about, or give you time with your family to re-connect and enjoy the spring evenings. Walking can increase energy. Looking for a mid afternoon pick-me-up? Take a walk!
Did you know that 90% of people who've lost weight and kept weight off successfully include regular activity in their lives?
This challenge can help get you started on Walking your way to health!
We've all heard that being physically active helps prevent health risks such as heart disease, diabetes and obesity. Did you know that even short 10-minute sessions of activity can help achieve health benefits? Look at page 5 of your step by step Training Guide-10 minutes is all it takes to get you started!
This Week Set A GOAL..PLAN the STEPS to achieve that GOAL!
"A journey of a thousand miles must begin with a single step."~Lao-tzu, Chinese philosopher
Monday, April 5, 2010
Too Many Sweets
Here is the latest email from Dr. Jacobs
3 Sweet Ways to Eat Less Sugar
By RealAge
Any idea how much sugar you eat in the course of a day? The amount might startle you -- even if you don't have a soda habit or a sweet tooth, per se.
Most people take in about 430 calories of added sugar every day. That's a lot of waist-widening, nutrition-void sweetness! Here are three ways to add sweet without dipping into the sugar bowl.
3 Ways to Sweeten Stealthily
In their book, The Good Housekeeping Complete Household Handbook , the domestic experts at Good Housekeeping offer these three ideas for taking in the reins on your sugar intake:
1. In your coffee pot: Brew your morning coffee with a cinnamon stick or vanilla bean and ditch the flavored creamers. Just 1 tablespoon of flavored creamer can add 6 grams of sugar.
2. On your breakfast: Maple syrup adds about 50 calories and 12 grams of sugar per tablespoon. For a little sweet, add fresh fruit or pure fruit purees to pancakes and waffles. Or even oatmeal.
3. In cookie recipes: You can generally get away with cutting the sugar by up to a third in recipes for cookies, cakes, or other baked goods. Try experimenting with a little less of the sweet stuff on your next batch of macaroons.
The Unsweet Truth
Extra calories in sugar often turn into extra pounds, but that's not the worst of it. Studies suggest high sugar consumption could also increase the risk of heart disease and certain types of cancer -- particularly pancreatic cancer.
3 Sweet Ways to Eat Less Sugar
By RealAge
Any idea how much sugar you eat in the course of a day? The amount might startle you -- even if you don't have a soda habit or a sweet tooth, per se.
Most people take in about 430 calories of added sugar every day. That's a lot of waist-widening, nutrition-void sweetness! Here are three ways to add sweet without dipping into the sugar bowl.
3 Ways to Sweeten Stealthily
In their book, The Good Housekeeping Complete Household Handbook
1. In your coffee pot: Brew your morning coffee with a cinnamon stick or vanilla bean and ditch the flavored creamers. Just 1 tablespoon of flavored creamer can add 6 grams of sugar.
2. On your breakfast: Maple syrup adds about 50 calories and 12 grams of sugar per tablespoon. For a little sweet, add fresh fruit or pure fruit purees to pancakes and waffles. Or even oatmeal.
3. In cookie recipes: You can generally get away with cutting the sugar by up to a third in recipes for cookies, cakes, or other baked goods. Try experimenting with a little less of the sweet stuff on your next batch of macaroons.
The Unsweet Truth
Extra calories in sugar often turn into extra pounds, but that's not the worst of it. Studies suggest high sugar consumption could also increase the risk of heart disease and certain types of cancer -- particularly pancreatic cancer.
Hamburger Helper
Hamburger Helper
Source: TURNAROUNDSUE
Ingredients
1 lb Lean Ground Beef 90% Lean
2 c Noodles Egg No Yolk,Uncooked
Salt And Pepper,To Taste
1 t Chili Powder
2 c Water
8 oz Tomato Sauce
Instructions
Brown meat and drain. Add salt and pepper, chili powder, tomato
sauce and water. Add uncooked noodles and cover, stirring occasionally.
Cook for about 20 minutes. Serve with cornbread. Very easy.
6 Servings: Per Serving: 216 Cal (33% from Fat, 36% from Protein, 31% from Carb); 8
g Tot Fat; 2 g Fiber
Source: TURNAROUNDSUE
Ingredients
1 lb Lean Ground Beef 90% Lean
2 c Noodles Egg No Yolk,Uncooked
Salt And Pepper,To Taste
1 t Chili Powder
2 c Water
8 oz Tomato Sauce
Instructions
Brown meat and drain. Add salt and pepper, chili powder, tomato
sauce and water. Add uncooked noodles and cover, stirring occasionally.
Cook for about 20 minutes. Serve with cornbread. Very easy.
6 Servings: Per Serving: 216 Cal (33% from Fat, 36% from Protein, 31% from Carb); 8
g Tot Fat; 2 g Fiber
Sunday, April 4, 2010
Peanut Butter-Chocolate Chip Brownies
Peanut Butter-Chocolate Chip Brownies
Source: Cooking Light, JUNE 2000
Ingredients
Cooking spray
1 cup all-purpose flour
1/4 cup semisweet chocolate minichips
1/4 teaspoon baking soda
1/8 teaspoon salt
3/4 cup granulated sugar
1/4 cup packed dark brown sugar
1/4 cup creamy peanut butter
1 tablespoon vegetable oil
1 teaspoon vanilla extract
1 large egg
1 large egg white
Instructions
Preheat oven to 350°.
Coat bottom of an 8-inch square baking pan with cooking spray (do not coat sides of pan).
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chocolate chips, soda, and salt in a bowl.
Combine sugars and remaining ingredients in a bowl; stir until well-blended. Add flour mixture, stirring just until blended. Spread batter in bottom of prepared pan. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out almost clean. Cool on a wire rack.
Yield: 16 servings (serving size: 1 brownie)
CALORIES 125 FAT 4.2g FIBER 0.5g
Source: Cooking Light, JUNE 2000
Ingredients
Cooking spray
1 cup all-purpose flour
1/4 cup semisweet chocolate minichips
1/4 teaspoon baking soda
1/8 teaspoon salt
3/4 cup granulated sugar
1/4 cup packed dark brown sugar
1/4 cup creamy peanut butter
1 tablespoon vegetable oil
1 teaspoon vanilla extract
1 large egg
1 large egg white
Instructions
Preheat oven to 350°.
Coat bottom of an 8-inch square baking pan with cooking spray (do not coat sides of pan).
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, chocolate chips, soda, and salt in a bowl.
Combine sugars and remaining ingredients in a bowl; stir until well-blended. Add flour mixture, stirring just until blended. Spread batter in bottom of prepared pan. Bake at 350° for 25 minutes or until a wooden pick inserted in center comes out almost clean. Cool on a wire rack.
Yield: 16 servings (serving size: 1 brownie)
CALORIES 125 FAT 4.2g FIBER 0.5g
Saturday, April 3, 2010
Easy Lemon Bars
Easy Lemon Bars
Source: NurseCindy
Ingredients
1 box angel food cake mix
1 jar lemon curd, jar, heat 45 seconds
1/8 cup water
Instructions
Mix together and spread in a 13x9 greased pan bake at 325 for 25 mins. When cool sprinkle with powdered sugar.
She also gave the hint of heating up the lemon curd for 45seconds and adding 1/8 cup of water when mixing. That really was helpful as the lemon curd is really thick.
Servings: 16; 5 pointsplus+, 3 points
For Recipe Review, click here.
Source: NurseCindy
Ingredients
1 box angel food cake mix
1 jar lemon curd, jar, heat 45 seconds
1/8 cup water
Instructions
Mix together and spread in a 13x9 greased pan bake at 325 for 25 mins. When cool sprinkle with powdered sugar.
She also gave the hint of heating up the lemon curd for 45seconds and adding 1/8 cup of water when mixing. That really was helpful as the lemon curd is really thick.
Servings: 16; 5 pointsplus+, 3 points
For Recipe Review, click here.
Friday, April 2, 2010
Berry Cobbler
Berry Cobbler
Source, SRKAUTZ
Ingredients
Two 12-oz bags frozen mixed berries
1 box white cake mix (no pudding)
1 can of diet 7-up or sierra mist (clear soda)
Instructions
Place frozen fruit in a 9x13 baking dish. Add dry cake mix over the top. Pour soda slowly over cake mix. DO NOT stir the cake mix and the pop - this will give you a 'crust'. If you stir the two, you will hsve a cake like topping.
Bake 350 for 45-50 min.
You may be able to use frozen peaches instead of mixed berries.
Serves 16; 4 PointsPlus+
For Recipe Review, click here.
Source, SRKAUTZ
Ingredients
Two 12-oz bags frozen mixed berries
1 box white cake mix (no pudding)
1 can of diet 7-up or sierra mist (clear soda)
Instructions
Place frozen fruit in a 9x13 baking dish. Add dry cake mix over the top. Pour soda slowly over cake mix. DO NOT stir the cake mix and the pop - this will give you a 'crust'. If you stir the two, you will hsve a cake like topping.
Bake 350 for 45-50 min.
You may be able to use frozen peaches instead of mixed berries.
Serves 16; 4 PointsPlus+
For Recipe Review, click here.
Thursday, April 1, 2010
Goodbye Hungry
Today it was announced the official change, Hungry is out and Jennifer Hudson is in. I enjoyed those commericials with little hungry trying to tempt you to eat the foods you should not. At least now we have someone who has been through the program herself and can relate to others on a more personal level.
I will miss Hungry, but I am so excited for Jennifer to take his place! To watch it yourself just click here.
Cheese Fondue with Apples
Cheese Fondue with Apples
Source: Cooking Light, OCTOBER 2002
Kirsch, a type of cherry brandy, traditionally finishes cheese fondues, but you can substitue white wine.
Ingredients
1/4 cup all-purpose flour
3/4 cup (3 ounces) shredded Emmenthaler or Swiss cheese
1/8 teaspoon ground nutmeg
1 garlic clove, halved
3/4 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
1 teaspoon kirsch (cherry brandy)
3 Pink Lady apples, each cored and cut into 9 wedges
Instructions
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cheese, and nutmeg, tossing well.
Rub cut sides of garlic on inside of a medium, heavy saucepan. Add broth and wine to pan; bring to a simmer over medium heat.
Add one-third cheese mixture to pan, stirring with a whisk until combined. Repeat procedure with remaining cheese mixture. Reduce heat to medium-low; cook 5 minutes or until smooth, stirring frequently.
Remove cheese mixture from heat; stir in kirsch. Pour mixture into a fondue pot. Keep warm over low flame. Serve with apple wedges.
Yield: 9 servings (serving size: 3 apple wedges and about 2 tablespoons fondue)
CALORIES 84
FAT 3g
FIBER 1.3g
Source: Cooking Light, OCTOBER 2002
Kirsch, a type of cherry brandy, traditionally finishes cheese fondues, but you can substitue white wine.
Ingredients
1/4 cup all-purpose flour
3/4 cup (3 ounces) shredded Emmenthaler or Swiss cheese
1/8 teaspoon ground nutmeg
1 garlic clove, halved
3/4 cup fat-free, less-sodium chicken broth
1/4 cup dry white wine
1 teaspoon kirsch (cherry brandy)
3 Pink Lady apples, each cored and cut into 9 wedges
Instructions
Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour, cheese, and nutmeg, tossing well.
Rub cut sides of garlic on inside of a medium, heavy saucepan. Add broth and wine to pan; bring to a simmer over medium heat.
Add one-third cheese mixture to pan, stirring with a whisk until combined. Repeat procedure with remaining cheese mixture. Reduce heat to medium-low; cook 5 minutes or until smooth, stirring frequently.
Remove cheese mixture from heat; stir in kirsch. Pour mixture into a fondue pot. Keep warm over low flame. Serve with apple wedges.
Yield: 9 servings (serving size: 3 apple wedges and about 2 tablespoons fondue)
CALORIES 84
FAT 3g
FIBER 1.3g
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